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Psychological Stress During COVID-19 Quarantine And Yoga Benefits

26 Apr 2020 HYN Himalayan Yoga Academy

COVID-19 Quarantine And Yoga

By Erika Bam


Psychology defines stress as feeling strain and pressure. Stress is a type of psychological pain however small amounts of stress may be accepted as normal and even healthy. Positive stress helps improve physical performance and mental analysis as it creates the ability to motivate and adapt with the environment especially during crisis but excessive amounts of stress affect our physical, physiological and mental diseases.

In January 2020, the World Health Organization (WHO) declared the outbreak of a new corona virus disease, COVID-19, to be a Public Health Emergency of International Concern. COVID-19 also CORONA Virus is caused by SARS-CoV-2(Severe Acute Respiratory Syndrome Corona Virus 2) which affects mammals and birds.

“The disease was first identified in 31st, December 2019 in Wuhan, the capital of China’s Hubei province, and has since spread globally, resulting in the ongoing 2019-20 corona virus pandemic.”

Most people infected with the COVID-19 virus will experience mild to moderate respiratory illness. Oldage, and those with underlying medical problems like cardiovascular disease, diabetes, chronic

At this time, there are no specific vaccines or treatments for COVID-19. However, there are many ongoing clinical trials evaluating potential treatments. WHO will continue to provide updated information as soon as clinical findings become available and in time we shall understand that the incubation period for vaccines is not less than 18 months.

Countries like the United States, Italy, United Kingdom, Spain and Germany are facing huge crises and are front liners to corona cases and deaths however the outbreak was china it seems to manage the death rate.

In the context of Nepal more than 49+ people have been diagnosed as Covid-19 positive and 16 are recovered till date.

The only prevention measure to stop the pandemic all infected countries has regulated quarantine. The world has suddenly rested. There is a break on the regular schedule of human life and work format. Huge impact on Socio-economical life globally has been felt.

Change in pattern of life, the fear of pandemic, inability to apply the preventive measure from onset of viral infection has resulted in stressful outcome in context of economy and human lifestyle.

The stress (economic, psychological), anxiety and problem (economic, social, global) people are experiencing during quarantine will bring severe negative outcomes if the international authority (WHO) and national authority is unable to facilitate individual , nation as well as globally.


The word quarantine comes from quarantena, meaning “forty days”, used in the 14th-15th-century Venetian language and designating the period that all ships were required to be isolated before passengers and crew could go ashore during the Black Death plague epidemic

In recent context, it is wise for us to understand the importance of quarantine until the authentic and considerable medicines and preventive measures get identified. The suggestion of quarantine is “STAY HOME,STAY SAFE” and the period of quarantine should be wisely manifested to avoid or overcome boredom and stress.

It’s an important time to recognize the essence of family members, communication and building-up relations. Showing empathy and above all utilizing time to understand the self-understanding, self-recognition of psychological status of self to overcome the stress and relevant outcome and crisis.

YOGA can be the best and the wisest option during COVID-19 lock down simply because yoga manages the stress and anxiety without intake of medicine, basically its medicine itself. Yoga is a journey of self, throughout the self, to the self (internalizing).

Yogash Chitta Vritti Nirodhah” – Yoga + Sh + Chitta + Vritti + Nirodhah: Yoga means the cessation of fluctuated thoughts in chitta. Chitta is a composition of four fundamentals e.g. mind, ego, intellect and consciousness. Maharshi Patanjali gives his formal definition of yoga for the classical school of Yoga itself: Yoga is stilling  of the changing  states of the mind or stilling of all thought.

 Through yoga we can heal on physical level, mental level and spiritual/soul level. Yoga asanas are very significant in helping the physical body (maintains the body weight, flexibility, strength) and also prepares one for meditation. Pranayama (breathe act/control, breathe extension) directly influences and immunizes the respiratory and cardiac system. Meditation is the ultimate step of yoga from which one can get holistic benefits –the gateway of enlightenment.

Covid-19 is associated with infecting the pulmonary system as well as cardiac system so it is recommended to practice pranayama by various medical practitioners and yoga experts however to increase the physical strength/physical mobility asana must be practiced. And above all meditation should be included compulsorily to manifest the expected benefit of yoga.

For each of us who are quarantined for our own shake of physical and mental health it is important to invest 1-2 hour in yoga practice early morning and in evening or 4-6 hrs after intake of food.


Wake up time- 6:30

Fresh-up – 6:30-7:00

Tea Time- 7:00-7:15

Yoga time- 7:15-9:00


Prayer/mantra chanting

-Subtle Exercise

-Dynamic Exercise

Sun Salutation/Suriya Namaskar/Surya Kriya ? Pragya Surya Yoga

-Asana Postures

-Pranayama/ Breathe Exercise

Yoga Nindra/Psychic Sleep/Yogic Sleep

-Dhyana (Meditation)

Suggested yoga routine during quarantine:

60 Minutes Yoga Capsule:

Mantras (e.g AUM & Gayatri Mantra) -3 minutes;
Warm up -7 minutes; Asanas – 20 to 25 minutes; Breathing Acts or
Pranayama -(two times a Day) e.g Kapalbhati, Bhastrika (All levels) and Anuloma-Viloma(alternate nostril breathing) if one is familiar for 10 to 15 minutes ;
Meditation-15 minutes (2 times a day) by sitting comfortably on medative posture, eyes closed and watch the natural breath in-out through nostril or any techniques like Breath Dhyana, chakra meditation, mindfulness meditation– 10 to 15 minutes.

For Yoga Masters and Spiritual Aspirants practice 75 minutes to 3 hours 45 minutes a day.

AUM Shantih! Shantih! Shantih!

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