The rise in COVID-19 continues and has called for a need to increase one’s immunity for prevention from and better management of illnesses and diseases.
Yoga is a life science comprising various poses that helps boost one’s immune system and incorporate healthy living into their daily lives. Today I’ll be guiding you through a short and easy yoga sequence of selected asanas and pranayama practices to improve immunity without you having to visit a fitness & health center.
Perform the following 10-min simple series of yogasanas to be done daily for increased immunity.
- Let’s begin with Mandukasana or frog pose. This is a great pose that helps to stimulate the immune system. The pose involves sitting in a kneeling position with fists pressing against the sides of your navel and you exhaling completely to bend forward over your knees. Relax your elbows and breathe easy in the pose. This asana stimulates your intestines, liver and pancreas and improves the functioning of the respiratory system. When you come out of a bending position, gently come to an upright sitting position to neutralize your spine before going into a counter pose. It is vital to relax your spine and straighten it before moving to the next pose for healthy mobility.
- Matsyasana or fish pose is another immunity boosting pose that helps in relieving congestion and clearing the nasal passages. Let’s try this by lying down, placing your elbows on the mat and putting the crown of the head on the floor. This lifts the abdomen forming an arc-like shape which expands the chest and increases lung capacity so that you inhale more fresh oxygen and exhale impurities that improves the immune system.
- Another type of asanas good for immunity is the half inversions. Halasana or the half plow pose, done lying down with legs above and beyond the head, is a half-inverted pose that stimulates the functioning of the body’s systems to protect against viruses. This pose is great for increased blood circulation. It increases aerobic activity, deepening the breathing for better immunity.
- The Uttanasana or the forward bend is a standing forward fold that folds your body in half, lengthening and revitalizing your spine. This pose increases the flow of blood to the crown, relieves the sinuses and congestion and enhances the body’s ability to fight diseases. It slows and extends the breathing for better immunity.
- Finally, two pranayama practices which will be crucial especially during the cold weather of Delhi are Kapala Bhati pranayama or skull shining breathing and Bhastrika pranayama or the fire breath exercise. These poses are essential for the respiratory system as they involve fast and forceful exhalations and passive inhalations. Research has proven that these breathing techniques supply fresh oxygen to the blood, increase lung capacity and provide stress relief that significantly boost the immune system.