#51 | Recovery stage after Covid
Hello friend -
As I settle to write this, I do secretly hope that this letter won't be relevant to you.
My intention is to share with you some tips regarding the recovery stage after Covid, which I learned during my studies at the Yoga Therapy Institute. At the same time, even if you have been lucky enough not to contract Covid, perhaps you have friends or a family member who have and who are going through a recovery process.
Most people report that even after their body has bitten the virus, they keep experiencing extreme fatigue, which can last for up to 3 months. Other symptoms may also persist, such as muscle weakness, trouble with sleep, depression, and anxiety over potential complications. Other symptoms, which can also last for months and are now called 'long covid' – include shortness of breath, brain fog, pressure in the chest, headache, tachycardia, loss of smell.
So how do we help our bodies to gain confidence and strength?
Below, I will share a few principles that I encourage you to look into or share with the family members who might need them.
First of all, you should keep in mind that Covid affects respiratory, cardiovascular, neurological, and immune systems. This is why heart palpitations, pressure in the chest, headaches, shortness of breath are the symptoms that may persist over a long period.
Therefore you should treat the recovery as if you are recovering from a cardiovascular condition.
This means: avoid intense exercising, forward bends, or any movement which will compress the belly, avoid laying down on the stomach and laying down flat on the back.
A general recommendation is to be careful with regular yoga classes. Many asanas do invite you to lay down on your belly and include a lot of forward bends, let alone the fact that some of these classes are pretty intense. See if you can avoid classic vinyasa classes for maybe two months.
If you do happen to join a yoga class, see if you can avoid intense breathing, intense pranayamas, or holding breath. This puts too much strain on the respiratory system, which may backfire.
At the same time, remember that movement is good for your recovery. So, you are encouraged to move, but within the range of your current physical state. Think of a walk or a gentle yoga practice that will involve a lot of lengthening, opening in the chest, movement of the spine (cat/cow), movement of the joints, and relaxation. Gradually add strengthening exercises.
Pacing is key. Pacing means gradually building up the intensity but never (really never) going beyond your current physical state.
Practice gentle breathing into the belly. Explore breathing into the ribs. No retention. No intense breathing practices.
Invite relaxation. A simple body scan practice will do good for you. Consider yoga Nidra as well.
Invite mindfulness to calm down the nervous system. It may happen that after Covid, it is unsettling to focus on your breath. This is normal. If this is the case – focus on general sensations in your body (sensations in your hands, for example) or sounds around you.
I know that it's tough to slow down when all you want is to speed up after being sick. But this is the only way to recover with respect for your body.
Stay healthy.
Enjoy your day. Enjoy being