In recent times, immunity has become a buzzword, with everyone trying to find ways to boost it. One of the most effective ways to do this is by practicing yoga asanas or postures. Yoga has been practiced for centuries and is known to promote physical, mental, and emotional well-being. It is a holistic approach that not only strengthens the body but also calms the mind.
Boost Immunity with Yoga
Here are some yoga asanas that can help boost immunity:
Tadasana (Mountain Pose)
Tadasana is a standing pose that helps improve posture, increase lung capacity, and promote blood circulation. It also helps strengthen the legs, hips, and core muscles. To do this asana, stand with your feet together and arms by your sides. Inhale and raise your arms overhead, interlacing your fingers. Stretch your body upwards, lengthening your spine. Hold this pose for 30 seconds to a minute and release.
Trikonasana (Triangle Pose)
Trikonasana is a lateral stretching pose that helps improve digestion and relieve stress. It also stretches the legs, hips, and spine. To do this asana, stand with your feet apart and arms by your sides. Turn your right foot out and your left foot slightly inwards. Inhale and raise your right arm up to shoulder height, then exhale and bend sideways, bringing your right hand towards your right ankle. Hold this pose for 30 seconds to a minute and release. Repeat on the other side.
Bhujangasana (Cobra Pose)
Bhujangasana is a backbend that helps strengthen the spine and stretch the chest and shoulders. It also stimulates the digestive organs and helps relieve stress. To do this asana, lie on your stomach with your hands beside your shoulders. Inhale and lift your chest off the floor, straightening your arms. Keep your elbows close to your body and your shoulders away from your ears. Hold this pose for 30 seconds to a minute and release.
Ustrasana (Camel Pose)
Ustrasana is a backbend that helps strengthen the back and stretch the chest, shoulders, and neck. It also stimulates the digestive organs and helps relieve stress. To do this asana, kneel on the floor with your knees hip-width apart and your hands on your lower back. Inhale and lift your chest up, arching your back and bringing your hands towards your heels. Keep your neck long and your gaze upwards. Hold this pose for 30 seconds to a minute and release.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Adho Mukha Svanasana is an inverted pose that helps increase blood flow to the head and improve digestion. It also strengthens the arms, shoulders, and legs. To do this asana, come onto your hands and knees with your wrists under your shoulders and your knees under your hips. Exhale and lift your hips up, straightening your arms and legs. Press your hands and feet into the floor and lengthen your spine. Hold this pose for 30 seconds to a minute and release.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana is a backbend that helps strengthen the back, legs, and glutes. It also opens the chest and improves digestion. To do this asana, lie on your back with your knees bent and your feet hip-width apart. Inhale and lift your hips up, pressing your feet and hands into the floor. Keep your neck long and your shoulders away from your ears. Hold this pose for 30 seconds to a minute and release.
Viparita Karani (Legs-Up-the-Wall Pose)
Pranayama (Breathing Techniques)
Pranayama is a set of breathing techniques that help calm the mind and increase the oxygen flow in the body. These techniques can help improve immunity by reducing stress and anxiety. Some effective pranayama techniques include:
Anulom Vilom: This involves alternate nostril breathing, where you inhale through one nostril and exhale through the other.
Kapalbhati: This involves rapid, forceful exhalations followed by passive inhalations.
Bhramari: This involves humming while exhaling, which can help calm the mind and reduce stress.
Surya Namaskar (Sun Salutation)
Surya Namaskar is a sequence of 12 yoga asanas that are performed in a flowing sequence. This sequence can help improve flexibility, strength, and circulation, and also stimulate the immune system. Each round of Surya Namaskar involves performing 12 yoga asanas in a specific sequence, starting and ending with the mountain pose.
Dhanurasana (Bow Pose)
Dhanurasana is a backbend that helps stimulate the digestive and respiratory systems and also strengthens the back, arms, and legs. To do this asana, lie on your stomach with your arms by your sides. Inhale and lift your chest, bending your knees and bringing your feet towards your buttocks. Reach back with your arms and hold onto your ankles. Exhale and lift your legs and chest higher, while keeping your neck long. Hold this pose for 30 seconds to a minute and release.
Matsyasana (Fish Pose)
Matsyasana is a backbend that helps stretch the chest and neck, and also stimulates the thyroid and pituitary glands. To do this asana, lie on your back with your legs together and your arms by your sides. Inhale and lift your chest, placing the top of your head on the floor. Press your elbows and forearms into the floor and lift your chest higher. Hold this pose for 30 seconds to a minute and release.
Halasana (Plow Pose)
Halasana is an inverted pose that helps improve digestion, reduce stress, and stimulate the thyroid gland. It also stretches the spine and hamstrings. To do this asana, lie on your back with your legs together and arms by your sides. Inhale and lift your legs up, bringing them over your head. Exhale and lower your feet towards the floor behind your head. Keep your arms on the floor and your neck long. Hold this pose for 30 seconds to a minute and release.
Conclusion
In conclusion, practicing yoga asanas can be a great way to boost immunity and promote overall health and well-being. By strengthening the body and calming the mind, yoga can help reduce stress and anxiety, which can weaken the immune system. So, if you want to stay healthy and strong, consider incorporating these yoga asanas into your daily routine. Remember to listen to your body and not push beyond your limits, as that can cause injury. Start slowly and gradually increase the intensity of your practice over time. With regular practice, you’ll soon notice the benefits of these yoga asanas in boosting your immunity and improving your overall health.
