Ten Yoga Poses Every ophthalmologist Should Know & Practise

Doctors, both frontline COVID warriors, and practitioners are passing through one of the most challenging phases in their professional careers. A recent survey article in the “Indian journal of ophthalmology “ showed alarming levels of depression and suicidal tendencies among ophthalmologists during this lockdown.

Practicing yoga postures will definitely help to uplift and balance your energies on a daily base, so you can remain peaceful, positive, and energized. These are 10 Yoga postures that every ophthalmologist should know and practiseto balance, rejuvenate and revitalize your mind, body, and spirit

1 Samasthiti (equal standing pose)

Stand withboth the feet together
The body is straight and aligned with shoulders relaxed
Palms are beside the body
Keep your eyes closed and balance your body
Awareness on your Breath to balance your breath pattern (deep inhalation and deep exhalation)
Hold the posture for 3 mins
Samasthiti is to maintain a connection with the inner line of gravity and to stabilize the MIND-BODY connection within

2 Tadasana( Palm Tree Pose)

stand with both feet together
INHALE as you move and gently come on your toes gradually lifting the arms upwards from the sides of your body
Lock your fingers above your head and Clasp you’re palms to make an outward lock and stretch up and feel the Lengthening of the spine
Hold the posture for 15-30 seconds
EXHALE and bring the arms down to the sides of your body
Repeat for 3 sets
Tadasana strengthens the entire body by flexing the muscles and also helps in stimulating the nervous system

3 Uttanasana (Standing Forward Bend Pose)

Stand with feet together
Clasp both your elbows with the opposite palms
INHALE AND DEEPLY EXHALE as you bend your upper body forward towards your knees
Make sure your head is in between your upper arms
Hold this posture for 15-30 secs
INHALE and move upwards to Samastithi
Repeat this pose for 3 sets
Uttanasana calms the mind and helps in reducing stress, anxiety and fatigue

4 Vajrasana ( Thunderbolt Pose)

To begin with, come on the knees with the lower legs together and stretched backwards, the two big toes are touching each other and not crossing
Lower your body and sit on your heels. Your pelvis will be resting on the heels and the thighs on the calf muscles.
Keep your hands on your knees and keep the head and neck straight and aligned
Concentrate on the breath and observe the process of inhalation and exhalation
Hold the posture for 15-30 seconds and repeat for 3 sets
Vajrasana Enhances blood circulation in the lower abdomen, improving digestion and heals the gut, thus helping with an immunity boost

5 Balasana (Child's pose )

Kneel on the floor. Touch your big toes together and sit on your heels -with the pelvis on heels and thighs on calf muscles
EXHALE and lay your torso down with the head-on floor in front of your knees.
Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.
Hold the posture for 15-30 seconds and repeat for 3 sets
Balasana is truly a resting and rejuvenating posture that develops a great sense of mental, physical, and emotional solace.

6 Matsyasana (Fish Pose)

lie down on your back
INHALE and with the support of your elbows Slowly arch your upper back and continue till the top of your head touches the ground
Once the topof your the head touches the ground, bring your forearms forward beside your body with palms facing down
Hold this posture for 15-30 seconds
Repeat this for 3 sets
Matsyasana helps in restoring the spinal strength, healing the upper body stiffness due to long hours of seated work. This pose also allows you to de-stress and detoxify with ease

7 Paschimottanasana (Seated Forward Bend Pose)

Sit on the floor with legs stretched in front of you
Now INHALE and raise both the hands above the shoulders and then bend forward as much as you can. EXHALEslowly while bending forward.
Continue bending till your hands touch the legs. If your a regular practitioner with good back flexibility, you can reach your toes. Grab the toes with your fingers and bend the head downwards till it touches the legs.
In the initial stages, you can do the asana by holding the ankles or your shin with your palms
Hold this posture for 15-30 seconds
Repeat this for 3sets
Paschimottanasana is one of the best postures for a complete body stretch and helps in harmonizing the energies of the mind and body

8 Ardha Matsyendrasana(Half spinal twist pose )

Sit with legs straight and stretched in front of you
Bend the right knee upward and lift it and place your right heel on the left side of the stretched left foot.
Bend the left knee at ground level and bring it close to your pelvic region
Now INHALE and lift your left hand straight up and with the help of your right palm push your rightknee inwards and move your left elbow beyond the knee
EXHALE and look back and stretch your right palm back and gaze backward
Awareness that your back is straight and aligned to get a good twist and flexing of your spine
Hold the Asana for 15-30 seconds
Repeatthe posture with the opposite legs, twisting the body in the opposite direction
Practice this for 3sets
ARDHA MATSYENDRASANAhelps The spinal column to strengthen due to the alternate contraction and relaxation during the twisting of the whole spine, thus rejuvenating the spinal nerves and muscles. Sluggish and stagnant blood is squeezed out of the spinal regions

9 Marjariasana (cat-cow pose)

Kneel on the floor and lean forward putting both your palms on the floor pointing forward.
You are on your toes and legs slightly apart and palms are right under your shoulders
Let your trunk be parallel to the ground, the thighs should be vertical and straight.
This is the base position. Relax your body completely. Make sure your shoulder and back muscles are relaxed.
Now exhale completely and feel your abdomen go inwards. At the same time move your head inwards between your shoulders. While doing this your back will bend and arch upwards.
Now inhale and arch your back in the opposite direction. The spine will bend slightly downwards. The head, neck, and shoulders should be arched backward, and you are looking up.
Hold the upward and downward movements for 15 seconds each and repeat this for 3 sets
The breath-synchronized movement in Marjariasana increases coordination, fosters intentional focus, and in turn increases the emotional balance and stability of the mind.

10 Shavasana (Corpse Pose)

Lie down on the floor on your back.
Dropdown your shoulders and Place your hands next to the body, slightly spread out with palms facing upwards.
Spread your legs at a slight angle and feel as relaxed as possible.
Consciously relax all the muscles in your body from head to toe.
Let your breathing be slow and deep. Focus your attention on your abdomen and observe the slow and rhythmic abdominal breathing.
Shavasana especiallyperformedafter all the above asanas -releases stress from all muscles in the body. It relaxes the body and mind, giving a sense of well being. This rejuvenates and rebuilds the body. Shavasana decreases the heart rate, the rate of respiration, and the blood pressure, reduces the metabolic rate, gives deep relaxation, reduces anxiety, alleviates mild depression, and improves sleep.