Yoga techniques are being applied in health promotion programs. Most of all, yoga is a low-cost self-heal approach to a better well-being. Don’t agree?
We chose yoga as a resort to defend ourselves from depression, anxiety, stress & overall health (spondylitis, joint pains, proper oxygen supply to the respiratory organs & more). Also, if we look beyond the physical aid, it further nurtures and helps us strengthen our immunity, spiritual path and much more.
This article helps you reason out with all the physical realm problems you face every day. Stretch out your body every day with these five poses, mindfully and see the results for yourselves.
1. Start with breathing (Pranayama)
Amidst the tampering disease such as the coronavirus, it is very important to strengthen the breathing muscles.
Sukhasana is the conventional pose for meditation. It permits for optimum respiratory and motion of “prana” (lifestyles pressure strength) during the body.
Permitting yourself to loosen up and breathe deeply can assist reduce pressure hormones, heart charge, and worried system distress (which all supports robust immunity). breathing through a U-shaped tongue for at least three minutes is believed to help lessen a fever.
The scene of a fish body (Ardha Matsyendrasana)
Spinal twists decompress and nourish the spine, but they also can help loads with our frame’s inner functions, along with our immune gadget.
The principle behind twisting the spine to a certain degree helps improve our digestive organs and thus its functionality. Further, a good digestive system is efficient enough to boost the overall supply chains of immunity help.
- Sitting with your legs straight out in front of you, plant your right foot on the outside of your left leg so the sole of your right foot is on the mat
- Keep the extended left foot flexed. Option to cross the left foot under the right leg and near the right hip)
- On an inhale, plant your right palm directly behind your low back and bring your left elbow to the outside of your right knee
- Inhale to lift and lengthen your spine, exhale to twist and shift the gaze over the right shoulder
- Stay for 5 breaths on each side
The complete fish pose (Matsyasana Variation)
Arguably one of the most feel-good restorative variations, Supported Fish makes an already yummy pose feel even better, and is also a great yoga pose for immunity.
When you’re really feeling beat, this yoga pose boosts your energy levels when you’ve been depleted. Supported Fish Pose also targets the lungs, so it can help open up and relieve congestion.
- If you have one, grab your yoga bolster and/or yoga blocks (if you don’t have these, a rolled-up blanket works great!)
- If you have two yoga blocks, place one on the mat beneath your heart and one beneath the back of your head. If you have a bolster, place it on top of the blocks or in their place
- If you’re using a blanket, roll it up and position it so the blanket ends at the middle of your back and the top of the blanket roll supports your head
- Relax your chest and shoulders and let your arms open wide, palms facing up
- Legs can either be out straight or bent with feet as wide as your mat and the knees touching in the centre
- Stay in this pose for 1-5 minutes
Forward Fold (Uttanasana)
Inversions bring a wealth of benefits to mind and body, and inversions include way more yoga poses than just a handstand! Forward Fold is the perfect gentle inversion to boost immunity.
Inverted postures and forward bends bring prana and blood flow to the sinuses, which can help ease congestion. Sinuses and our mucus membranes are our body’s first line of defence against infection, so keeping them healthy can boost our immune system function.
- From standing, bring your feet hip-distance apart
- Slowly hinge at the hips and keep a bend in your knees as you come into a gentle forward fold
- Option to hang ragdoll or allow your hands to rest on the floor, yoga blocks or on your ankles, calves or thighs
- Stay here for 5-10 breaths or as long as feels good
- When you come out of this pose, roll yourself slowly to standing to prevent any dizziness
Legs Up the Wall (Viparita Karani)
The ultimate stress-busting yoga pose, Legs Up the Wall should also be a staple when you practice yoga for immunity.
Legs Up the Wall is one of the most relaxing yoga poses for your whole body. It allows lymph drainage, blood circulation to even out, releases pressure from your back, and helps you feel grounded, so in return your nervous system can completely relax and reset.
- Sit about 3 inches away from an empty wall
- Lie onto your back and swing your legs up onto the wall, so the back of your thighs rest against the wall (you can scotch a little closer if needed)
- Allow your entire spine to rest heavy on the mat or floor beneath you, and relax your arms by your sides or on your stomach
- Pro Tip: It might feel good to add some weight on top of your feet to feel even more grounded (a book, sandbag, or pillow works great)
- Stay here for 1-10 minutes