Exercise and asanas for today's lifestyle

Exercises And Asanas For Today’s Sedentary WFH Lifestyle

By Dr. Jyotirmayee Verma
June 17, 2020
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With public gyms and outdoor sports arenas being out-of-bounds due to the Covid19 pandemic, do you often struggle with finding alternatives for exercise? Many of us haven’t been feeling very motivated under the lockdown. And as has been the case, we find it easier to slip into a sedentary, irregular routine – where we have been sleeping, waking, working and eating at odd hours. As the boundaries between home and work have blurred, we’ve tended to neglect our health and fitness.

However, leading a sedentary life can adversely impact our physical and mental health. In fact, during this present period, regular physical activity is more important than ever.

Regular exercise helps lower blood pressure and cholesterol, and can significantly reduce the risk of heart disease, stroke and diabetes. It helps to keep your immune system strong and healthy. Physical activity also stimulates the release of happy hormones (dopamine, norepinephrine, and serotonin) which can elevate your mood and help ward off any psychological issues caused by the current situation.

Here are a few simple exercises and asanas that you can make time for in your daily routine. You don’t need a gym or a ground, and you can easily practise these at home.

If you’re still finding it difficult to maintain a schedule, follow these Ayurvedic guidelines to plan your day’s routine.

A word of caution: Before you begin, it’s essential to warm up with some stretching, light jumping and light jogging. Starting your exercise regimen without a warm-up can lead to a muscle strain or injury.


Put on your headphones, play some upbeat music and walk up and down the staircase in your building.

You can jog in one place and do jumping jacks, sit-ups and push-ups at home.

Dancing is a fun way to get your body moving and your heart pumping.

You can also take a jump-rope and start skipping in an open area at home. Skipping with a rope is a truly fantastic cardio exercise, but do it in moderation if you are a beginner.

Resistance exercises such as squats, sit-to-stands on a study chair, and push-ups against a wall or kitchen counter can also help strengthen your muscles.

Staying fit and eating right automatically makes you feel positive and happy. If you’re wondering how to manage healthy meals to improve your immunity, you can take a look at these nutrition hacks for the lockdown.



Surya namaskar or sun salutation is an exercise incorporating a sequence of twelve gracefully linked asanas. It is another example of how good things come in small packages. Surya namaskar is meant to be performed early in the morning at sunrise on an empty stomach. It is a fantastic full-body workout, helping stretch, flex and tone the muscles as well as aid in weight loss. As a beginner, you could start with 2-4 rounds and then gradually go up to as many as you can do comfortably.



These are the basics of a simple exercise routine at home. But, your exercise routine should ideally be tailored to your unique prakruti, i.e., your body’s natural state of being, determined by the three doshas – vata, pitta and kapha. Your prakruti depends on the dominant dosha, which could be one or two out of the three doshas. Some rare people are tridoshic – they will have a leaning towards all three doshas.

For example, vata individuals are lightweight and have quick bursts of energy but tire out as quickly. If you are a vata dosha, you will benefit from gentle, slow-paced, low-intensity and grounding exercises such as yoga, Tai Qi, Qi Gong, walking, cycling and dancing.

Pitta types are usually fiercely competitive, strong and have good muscle development. If you are a pitta dosha, you will enjoy medium-intensity exercises that do not overheat the mind and body, such as, swimming, nature trails & hikes, jogging, cycling, and fun, outdoor sports.

Kapha body types have great physical strength and stamina, although they are hypo-metabolic and move slower. If you are a kapha dosha, energetic and endurance-testing exercises like running, aerobics, dancing, and weight lifting will keep you motivated and active.

If you’re curious about whether you’re a vata, pitta or kapha type, find out your prakruti here by taking this quiz.

find out your prakruti

Once you’ve identified your prakruti, we can guide you further on a personalised exercise program at home. You can sign up for an Ayurvedic consultation with Mi.Bo.So! Our team, consisting of Ayurvedic vaidyas, nutritionists, yoga coaches and fitness trainers, will help you plan your personalised daily workouts and track your everyday progress. You can get access to yoga and exercise online videos in addition to the right diet program, stress management techniques and sleep schedule.

A fixed routine that is also easy and manageable will bring you comfort and stability during today’s uncertain scenario. If you have any questions at all, do leave a comment below and our team will get back to you.

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