7 yoga poses to help

you cope with life in

self-isolation
Antonina Osipova, a specialist in body-based
practices and mindfulness-enhancing 
Embodiment Yoga, explains the principles and
demonstrates poses that will help you survive in
self-isolation. 
1. Stay in touch with yourself - Pose - personal
space with additional elements of letting go
Lizaveta Seleda

One of the main challenges right now is to overcome the anxiety that one
inevitably feels when facing the unknown. You need to think about how
to experience your presence in the here-and-now and be less stressed.

To achieve this, meditation will help. Unless you've tried it before, you
shouldn't expect immediate and total self-immersion. Try a 5-10 minute
breathing meditation, shifting your weight downwards with
concentration on the soles of your feet; feel the inward "flow" into your
body, and relax and exhale (inhale and concentrate on each exhale).
2. Stand your ground - Warrior Pose
Lizaveta Seleda

The main thing that will help is thinking critically. All around are many
sources of hysteria and panic such as social networks, the media, and
conversations with your loved ones. Also, rumors and crazy ideas are
spreading. More than ever it’s important to only consult reliable and
authoritative sources, and to engage with a community that you trust.
There’s no point listening to anything and everything, and assuming the
burden of what you have heard. Here it is important to stay firm in your
opinion and not to lose your way. Always make sure that your brain does
not allow emotions and anxiety to take over.
3. Indulge yourself - Self-care Pose
Lizaveta Seleda

Try to remember actions that are pleasurable to your body: be it self-

massage, warm-ups, running, yoga or dancing. What can you do now to
indulge yourself, as well as give pleasure to your loved ones? It is very
important at this time to take care of one another and yourself.

Give yourself a hug, breathe in and out; and while breathing out give a
murmur of satisfaction as if the most delicious chocolate in the world
was melting in your mouth - "mmmmmm".
4. Don't lose contact with one another - Giving
and receiving poses
Lizaveta Seleda

Physical isolation doesn't mean that you should go into complete social
detox. In what is not the easiest of times, social support is very
important, particularly empathy and touching (the latter, naturally, only
with those you live with). Keep in touch with your friends, loved ones,
colleagues and people who are on your wavelength by phone or email.

If possible, maintain body contact with those in your household - by

giving shoulder or neck massages, for example.
5. Laugh with someone - Joker Pose
Lizaveta Seleda

This point can be described as "shared humor". Think about what funny
stories you can share with your friends.
For instance, together with my sister I've been watching the amusing
Little Big video Uno for the second day running, and we’ve been
dancing and learning the moves.
6. Maintain spiritual/emotional connection
- Mountain Pose
Lizaveta Seleda

This is a very private thing. For every person it will be different. Think
about what values are important to you. What would you never give up?
With whom or what is it important for you to stay in touch?
7. Contact with nature - Inspiration Pose
Lizaveta Seleda

If you can, go for a walk in the park or the woods. Breathe, concentrate
on the process of walking, listen to the sounds of nature, breathe in the
spring smells and bask in the sun.

IMPORTANT: Be careful when practicing. If something does not feel

right, stop what you’re doing and consult a specialist!
You can access non-profit online Embodiment Yoga sessions in different
languages.