Yoga is an ancient art that enriches the experience of life, it’s a journey where you start to discover many unique layers of self. It opens your mind and improves the spirit within. It is a science that eliminates the risk and the specific exercises make you feel safe.
In these times when everybody is in the fear of being affected by the virus, your immune power needs to be well taken care of. Yoga strengthens the respiratory system and stimulates the lymphatic system. It helps and promotes the flow of blood in the body and thus, improves the immune system.
Below are few Yoga asanas for boosting immunity
But before you start practising yoga you need to be careful of certain rules in mind.
- Always practice yoga in the morning, empty stomach. If you cannot take out time in the morning make sure you are practicing it empty stomach whenever you get time.
- Make sure when you are holding a posture (asana) you are comfortable, if you feel any pain or discomfort, do not push yourself.
- You may feel uneasy in the starting but keep following the steps correctly and then it will start coming up smoothly.
Halasana (Plow Pose)
- Lie on your back, keep your hands flat on the ground and raise your legs upward straight, extend your legs from buttocks to heels and try touching the ground.
- Breath slowly, hold the posture, and slowly release it.
Halasana is an inversion yoga pose that improves blood flow and strengthens our immune system. It promotes the flow of white blood cells and helps calm the brain.
Setu Bandhasana (Bridge pose)
- Lie on your back and then bend both your knees and bring it closer to your hips, make sure your knees are staying in lines with your toes.
- Palm facing down and spine imprinting on the mat, then start to lift your hips towards the sky (remember not to collapse on the sides of the knees)
- Keep your glutes engaged
- Release vertebrae by vertebrae down on the mat and repeat two more times without rushing.
- On your third time stay lifted (option to come on your shoulder or interlace your fingers, stay for five more breaths.
Setu Bandhasana is best for chest, neck, and spine. It stimulates the thymus gland which is responsible for the growth of T cells (kind of white blood cells). These White Blood Cells support the immune system to fight against infections and viruses.
Matsyasana (Fish Pose)
- Lie on your back, palms flat on the mat and toes pointing outward.
- While inhaling, lift your chest up, elbows pressing against the ground. Open your chest as much as possible while dropping your head slowly towards the back. (Try touching your head to the ground)
- Lift your head back and slowly release the abdomen. Stop for a few deep breaths.
Matsyasana is useful for chest opening, stimulates your thymus which helps improve your immunity. It engages parts of the body that are often neglected while performing asanas.
Matsyendrasana (Lord of the fish pose)
- Sit straight with your legs in front, bring your left heel and place it outside to the right hipline and the right foot outside the left knee.
- Sit upright, inhale, and bring your right arm straight up and place it behind your back.
- While exhaling, bring the left elbow outside the right knee to feel a twist near the stomach, take a gaze over your left shoulder while twisting your neck.
- Inhale and exhale while placing your foot firmly on the floor. Then release the twist. Follow the same process to the other side.
Matsyendrasana plays an important role to strengthen your immunity. It improves neck, back, spine and side body.
Bhujangasana (Cobra Pose)
- Place your hand down on the ground under your shoulder.
- While inhaling, lift your chest off the ground by straightening the arms. Gaze upwards, keeping your abdominals engaged.
- Hold the posture for a few seconds. Exhale and come back to the initial position.
Benefits: Bhujangasana lengthens the spine and stretches your abs. It opens your lungs and increases your energy that improves immunity. It helps in breathing problems, asthma and elevates your mood.
Adhomukha Svanasana (Downward Dog Pose)
- Bring your hands and knees with wrists below your shoulder and knees under the hips.
- Curl your toes and lift your hips while pushing your back and legs straight.
- Let your head hang, broaden your collarbones towards your hip.
- Take your bodyweight off your arms and rest in the pose for some time. Keep your thigh inward and tail high.
- Come forward to the plank position while maintaining the distance between your hands and feet.
- Exhale and release to come back to your hands and knees.
Adhomukha Svanasana stretches your feet, hamstrings, calf muscles and biceps. It improves your core and helps lower high blood pressure. It increases the blood circulation thus benefiting the immune system.
- Interlock your fingers, place your knee on the floor. Keep your legs straight and lift your pelvis without dropping the shoulder.
- Bring your feet closer to your elbow and step up the wall keeping your back towards the wall.
- Press your heels against the wall and lift your thighs upward. Relax!
Shirshasana improves blood circulation, especially in the brain. The inversion pose reverses the blood flow and provides more oxygen which improves cognitive function. This pose moves lymph fluids towards the heart and boosts the immune system.
It is important to follow the right steps and breath in a proper manner while practising yoga. Yoga needs time, patience, and concentration to feel its effect on the body. One needs determination while performing yoga as the process is steady and takes time.
Yoga is a holistic approach to life that not only gives you toned muscles but also improves flexibility and immunity of the body. Yoga enhances your skin and hair, improves digestion, calms your brain and releases stress. It’s not a substitute for medicines but a measure to live a healthy life.