 live now and I guess we shall start now I hope. So I would again request all of you if you can turn on your cameras and here I am starting. So Prasan ji if you could check on YouTube if all's going well there maybe. Alright so meanwhile I'm starting it and then yeah so hello beautiful people welcome to this session of COVID and post-COVID recovery methods with physiotherapy so and with Dr. Siddesh. So we at Vruksh has always aimed to make the world a better place to live in no doubt but currently a whole world especially few countries including India is having a tough time. The time is indeed very tough but one thing that we're sure that you're very sure about is that it will pass the time definitely will pass. So there's a line. So it will pass definitely. So let's stay strong and hear and experience few COVID and post-COVID recovery methods with physiotherapy with Dr. Siddesh Patikar. So we have Dr. Siddesh Patikar with us. He is a physiotherapist. He is actively involved in social work and is associated with Udesh Foundation. He is a volunteer in our north ward of the municipal corporation of Greater Mumbai and has been actively organized in health camps. So thank you Dr. Siddesh for joining us. Thank you so much. Shall we start? Yeah so like we will allow if someone somebody is joining us. Meanwhile like I would also like to mention this thing. We are organizing this in collaboration with Global Chippers Knockboard Center for the Study of Social Change COVID Task Force and Udesh Foundation. So let's get started guys. Dr. Siddesh, the stage is all yours. Please go ahead. Now you might be knowing. Yeah absolutely. Cool. Whatever you're comfortable in. Yeah. Normally. Yeah. Yeah. Yeah. Normally. Yeah. Yeah. Yeah. Critical. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Okay. Okay. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Okay. Yeah. Yeah. Yeah. Yes. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Can I sit in cross leg position? Cross leg position, since it's 2 months you can start sitting in cross leg position. But if you have not started your standing exercises then it will be difficult for you to sit in that position and it might work. So be careful, first start with your stretching and standing exercises. Because the muscles, if you've just had rest for 4 weeks then you will have to first start with stretching exercises. Thank you. Welcome. Anybody else? Dr. Sudesh has explained everything about COVID. Do you all have anything, any doubts related to COVID right now? Any exercises, any difficulty you all have? Any questions guys? Ananya, I would like to know if you would like to say something else that Sudesh had mentioned earlier. You want me to repeat all the exercises that Sudesh has? I mean some of them. If people are not having diabetes or diabetes, what would be the exercises for them? Right now for COVID, the main issue everyone is facing is breathing difficulties. People are feeling breathless, they have dyspnea and due to which if the initial symptoms are cold fever which later on increases to pneumonia and in critical stages people have acute respiratory distress syndrome. So where the oxygen levels are depleting and like below 90, so the oxygen levels are people get hypoxic with acute distress syndrome. So in that situation it's difficult for them to breathe in. So it's important to learn breathing exercises at this point and positioning. If you have been breathless then what are the exercises that will help you breathe in that position and it will help the lung to expand in that position. So that is very much important right now. So breathing exercises for most I would say important is to breathe in through your nose and breathe out through your mouth. And while breathing out it's like firstly breathing. So when you breathe in, so breathing out is like blowing a candle. So that is important and in breathing exercises there are various exercises like diaphragmatic breathing in which you will come to know when you place one hand over your diaphragm that is below your chest. And then when you breathe in the hand comes above the level it was. So that is diaphragmatic breathing that is when you breathe in the stomach blows kind of the stomach or the area above the stomach blows and when you breathe out it just goes in. Then there's apical breathing that you'll come to know the positions while placing the hand is just to you know for you to have the idea of how it is working and how it has to be done. So that's apical breathing placing both your hands in cross manner and breathing in and breathing out again through your mouth. Then we have people who have breathing out I mean difficulty in expiration can do exercises like Incentive Spirometry but not everyone will have that Incentive Spirometer at home. So we can do that exercises with paper blowing exercises or balloon blowing exercises or you can just light a candle for that best is to light a magic candle and then just blow the magic candle. Again it will come and again you have to blow so that will help you in expiratory exercises and that will improve the lung capacity which will help you. Then positioning is very important if you feel that it's your breathless. Supposingly you are walking and you feel your breathless then you can always take a support of considering a balcony just hold the rod and lean forward and breathe in and breathe out. But that time the breathing has to be relaxed breathing so just lean forward and breathe in. If you are on bed or if you are in bed the best positioning is the prone lying position in that one pillow is below the chest two pillows are below the stomach and one pillow is below the shin. The head is always below chest position so chest is above the head position. This is the ideal positioning if you are in bed. If you are in a seated position and you do not have a bed nearby then you can always take a support. If you have pillows there then just three four pillows or just a heighted object and just lean forward with your hands placed on it and do a relaxed breathing. Then these are some of the breathing exercises related to pulmonary rehab. Now not just pulmonary rehab is important since post-pulver people do feel that they get tired very easily and for that they have been resting for a very long time and so the endurance has also reduced. So we should always do mobility exercises also. So before starting the mobility exercises it's advised that you should always do pull-down and I mean warm-up and pull-down exercises, warm-up before exercises and pull-down post exercises. So in the warm-up exercises you can always do your stretching exercises and a little bit of for example just warming up the muscles and doing the exercises very lightly. And then you perform the exercises and then in pull-down you can do breathing exercises. Breathing exercises is also part of the exercises but then relaxed breathing is a pull-down exercise with stretching. So for mobility exercises, shoulders, shrugs, arm rotations, spot marching is really nice if you can do because that will help you increase your endurance. If you recover really well then you can start with squats, jumping jacks and everything which will help you improve the endurance and thus improving your breathing capacity as well. So I think the gist, you've got the gist but if anybody wants me to explain it in detail you can ask me I'll go ahead. Thank you Saloni for explaining it so well and for handling the situation basically. Thank you so much. So I mean like if you guys have any questions, any doubts, any views to share please go ahead. Shoot it. Anyone? You can ask me any doubts related to covid, be it vaccine or anything if you want to know related to covid. Any questions from anyone? Alright I think they don't have any questions but yes thank you for joining in Saloni and for handling the situation very well. I hope you're doing well. The conclusion I can say is we all have to take care of yourself. It's totally on us. Just take care of yourself and remember the secret of change is to focus all of your energy not on fighting the old but on building the new. Alright so guys take care of yourselves, of your health, of your loved ones and yeah please, please. Please do take the vaccine. Exactly, exactly. Alright so thank you so much guys for joining in. Thank you Dr Saloni for your time. It's not here so passing my thanks to him too. Alright thank you so much guys for joining in. Bye bye. So I am ending the session here only.