Yoga is a holistic form of exercise that takes care of our physical as well as mental health. It has long been considered to be an effective alternate for the chemical medications that have harmful side effects.
While yoga cannot completely replace medicines, it can help prevent a lot of situations that might require you to take one. Yoga strengthens the mind and the body, thus aiding in preventing diseases.
Doing yoga can also boost your immune system, providing you with much needed protection against viruses, bacteria and fungal infections. You are constantly surrounded by pollutants, toxins and stress which can weaken your immune system.
When the body’s internal system gets imbalanced, these can cause various illnesses and diseases.
Yoga helps by combating stress hormones that can weaken the immune system, while training the lungs and the respiratory tract stimulating the lymphatic system to discharge toxins from the body. The asanas or positions help supply fresh pure oxygenated blood to various systems of the body so that they can function optimally.
Some of the yoga positions you can practice for better immunity include:
1. Mountain Pose
Mountain pose, or Tadasana, is the primary pose from which all the yoga poses emerge. It is a beginner level pose, and can be tried out anywhere at any time although, remember to not have meals 4-6 hours before doing it. Ideally, it should be done on an empty stomach.
The pose should be held for 20-30 seconds and it helps in improving blood circulation, regulates breathing process and the digestive tract while relieving tension.
How to do it:
- Stand straight with your hands by your side and your legs slightly apart.
- Make your inner thigh muscles firm and lift your kneecaps. Do not harden the lower part of your body.
- Lift your inner ankles while strengthening the inner arches.
- Slowly turn your upper thighs inward. Draw out your tailbone in a manner that it is towards to the floor.
- Raise your pubis to make it closer to your navel.
- Look in the upwards direction.
- Breathe in and stretch your shoulders, chest and arms upwards. Lift your heels and put your body weight on your toes.
- Hold the pose for a few seconds. Then breathe out and release.
2. Triangle Pose
Triangle pose or Trikonasana, resembles the shape of a triangle. You need to keep your eyes open while doing it to not loose balance. It is better to do it in the morning.
You need to hold the pose for 30 seconds. It helps in treating indigestion, high blood pressure and stress. It also improves your concentration power.
How to do it:
- Stand erect and place your legs about three and a half to four feet apart.
- Place your leg in at 15 degrees and right leg out at 90 degrees.
- Align the center of your right heel with the center of the arch of the left foot.
- Press your feet to the ground and balance the weight of your body on both feet.
- Breathe in and breathe out. While breathing out, bend lower half your body to the right, keeping the waist straight.
- Raise your left hand and touch the ground with your right hand.
- Form a straight line with your arms.
- Your left arm should be stretching out towards the ceiling, while the right arm should be either on the floor or on the ankle/shin of the right leg. Your head can be in a neutral position.
- Ensure that your body is bending sideways and your chest and pelvis are wide open.
- Stretch to your maximum and inhale. Every time you exhale, relax yourself a little.
- Inhale and stand straight. Drop your arms to your side and straighten your feet.
- Repeat the same using the left leg.
3. Child Pose
Child pose or Shishuasana, is a deeply relaxing exercise for your back. It also calms down the nervous system and get rids of constipation.
How to do:
- Sit on your heels.
- Bend forward and lower your forehead to the ground, while keeping your heels together.
- Keep the arms alongside your body with hands on the floor, palms facing up.
- Gently press your chest on the thighs.
- Hold.
- Slowly come up to sit on the heels, uncurling vertebra and relax.
4. Fish Pose
The fish pose which is also known as matsayasana, opens up the upper part of the body, including the heart and the lungs.
It also corrects your body posture while stimulating thymus which aids in body’s defense mechanism.
How to do it:
- Lie on your back on the floor and bend your knees while your feet are flat on the floor.
- Straighten your legs and place your arms on your side.
- Place your hands under your hips, left and right respectively.
- Bend your elbows and push your upper body off the floor; remember to exhale as you do this. Only raise your chest and tilt your head backwards.
- Hold this pose for five counts and inhale as you rest your back on the floor.
5. Camel Pose
Ustarasna or camel pose improves your respiratory system and aids in digestion. It also decongests your chest, de-clogs arteries in your heart and strengthens your shoulders, abdominal muscles and thighs.
How to do it:
- Place your hands on your hips while kneeling down on the mat. If this is your first time, you can use a cushion under your knees to help you.
- Keep your knees aligned with your shoulders. The sole of your feet should be facing upwards.
- Draw your tailbone towards the pubis while breathing in.
- At the same time arch your back and slide your palms over your feet till the arms are straight.
- Keep your neck in a neutral position.
- Stay in the position for a few minutes, while breathing in and out.
- Now exhale and gently come back in your initial pose.
6. Tree Pose
This pose is called vrikshasana or the tree pose as it resembles the stability of a tree. You need balance yourself on each leg for 1 minute.
This pose makes your spine stronger and helps in nerve-muscle coordination. It improves the flexibility of your body, gives you stamina and strengthens your mind.
How to do it:
- Stand straight while keeping your arms on your side.
- Place the sole of your right foot high up on your left thigh. Ensure the sole is places firmly.
- Keeping the left leg erect, find your balance.
- Breathe in while bringing your arms over your head and placing them in Namaste position.
- Keep looking straight to help you keep your balance.
- Keep your spine straight. Inhale deeply, and relax your body every time you exhale.
- Slowly bring down your arms and come back in your original position.
- Repeat the pose with the left leg.
7. Plough Pose
This pose is called plough pose or halasana as it resembles the plough, a commonly used tool in agricultural farming.
Plough pose rejuvenates your mind and body, calming down the nervous system and reducing stress. It strengthens your neck, abs and back muscles while improving body flexibility.
How to do it:
- Lie on your back with your arms beside you, palms down.
- Lift your leg off the floor using your abdominal muscles as you breathe in. Raise your legs vertically at 90 degree angle.
- Using your hands to support your hips and back, lift them off the ground while continuing to breathe normally.
- Bend your legs 180 degree, passing them over your head and your toes touching the ground. Keep your back perpendicular to the ground.
- Hold this pose, relaxing with every exhale.
- After about a minute, slowly bring your legs down while you breathe out.
8. Chair Pose
Chair pose, also known as Utkatasana, resembles the act of sitting on a chair but with the chair being absent.
It requires you to sit on an imaginary chair for 30-20 seconds and must be done on empty stomach.
Chair pose strengthens your determination and stimulates your heart while massaging your abdominal organs. It also aids you in weight reduction and better respiratory system.
How to do it:
- Stand upright and keep your legs slightly apart.
- With your palms facing down, stretch your arm straight. Do not bend your elbows.
- Slowly act out the position of sitting in a chair; your knees bent and your pelvis pushing down.
- As you embrace the position, ensure that your hands are parallel to the floor.
- Hold the pose for about a minute, keeping your spine absolutely straight. Take deep breaths to calm your mind and relax.
- After about a minute, gently go back in your original position.
9. Bow Pose
Bow pose has been named such as the body takes the shape of a bow. It is also known as Dhanurasana.
The bow pose helps combat stress and fatigue while making abdominal muscles and back muscles stronger. It relieves menstrual pain and can help with kidney illnesses. It also improves the flexibility of your back-bone.
How to do it:
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
- Fold your knees and hold your ankles with your hands.
- Inhale, raise your chest and pull your legs up and back.
- Keep your head straight.
- Hold the pose and take deep breaths.
- After 15 – 20 seconds, bring your ankles and chest to the ground while exhaling.
- Release and relax.
10. Big Toe Pose
Padangusthasana is another name for the big toe pose. It is basic level pose and is very easy to do. Do it for around 30 seconds, 4-6 after your meal in the evening or on an empty stomach in the morning.
Big toe pose calms down the brain and reduces stress and anxiety. It rejuvenates liver and kidney while improving your digestion system. It also allows you to sleep better.
How to do it:
- Stand straight, keeping your legs six inches apart.
- Lift your kneecaps outwards by contracting your thigh muscles.
- Now aim to touch your knees with your forehead by bending forward your head and torso simultaneously.
- Hold your big toe firmly with the fingers of respective sides.
- Breathe in and raise your torso, ensuring your elbows are straightened.
- Breathe out and bend again.
- Repeat this process a few times, keeping your breathing steady.
- Finally, come back to your original position.
https://www.artofliving.org/yoga/health-and-wellness/yoga-natural-immunity-booster
http://www.stylecraze.com/articles/yoga-poses-to-boost-your-immune-system/
http://www.yogajournal.com/slideshow/take-care/#2
http://www.thehealthsite.com/fitness/5-best-yoga-poses-for-a-strong-immune-system-ta0215/?gclid=CKaglZzb5NICFQsjvQodkWsFPw
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