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Yoga - on road to Covid Recovery

Updated: May 19, 2021

If you recently suffered from Covid, and are on your way to getting fitter, then yoga is the best way to get started at it.

Here's a Covid recovery yoga flow for those who are looking for ways to improve their fitness levels.

Please Note:

  • The asanas are best practised in the same sequence as listed below;

  • Hold each of these asanas for 40 sec (or as much as you can) before moving to the next pose;

  • Repeat the asana cycle 3-5 times in the same sequence.

The Covid recovery asana cycle:

  1. Bhujangasana - snake pose

  2. Janu sirasasana / Mahamudra

  3. Vakrasana

  4. Kandarasana (optional)

  5. Cat & Camel (optional)

Repeat the above asanas in the same sequence 3-5 times.

Breathing exercises:

  1. Anulom-Vinulom

    1. Keep the fingers of 1 hand in vishnu mudra;

    2. Rest the other hand on the knee and maintain Chin mudra;

    3. Inhale through the left nostril, hold, exhale through the right nostril;

    4. Repeat the process by inhaling through the right nostril, and exhaling through the left nostril;

    5. Repeat this set 10-15 times.

  2. Kapalapathi : There are several variations and techniques to this; The most common method is however one in which exhalation is active, while inhalation is passive.

End the session with:

  1. Shavasana (cool down)


  1. As with all forms of exercise, we recommend that you listen to your body while doing these asanas; If you experience discomfort, kindly get in touch with your doctor, or your yoga guide;

  2. The asanas, and breathing exercises are best practiced under the able guidance of a yoga practitioner.

At Ten X we are conducting online Covid recovery yoga sessions For details, get in touch with us at +91-6381043048.


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