With the widespread of the virulent flu one thing that can really help is raising your immunity levels so you can ward off any easy contagion like COVID-19. Many people asked me about Yoga Asanas which can be easily done at home to keep their mind and body spirited as well as to make their immune system stronger. So, Here is what you can do:
1. Uttana Asana
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.
How It Helps?
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 defense against infection, so keeping them healthy can boost our immune system function.
However, depending on the level of congestion you are experiencing, this might be uncomfortable or agitating for the sinuses. As with any time you practice yoga, it’s important to check in with your body and back off or skip a pose when needed.
Let’s Try It
- 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
2. Adhomukhasvana Asana (Dog Pose)
This pose helps to increase upper body circulation, bring fresh blood to the brain, energizes the legs, and is soothing and calming for intense emotions especially when done with a block or bolster under the head. Calm and rejuvenate!
How it helps!
It increases the blood flow to the brain and rejuvenates the mind and soul.
Let’s Try It
- 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
- Spread your palms forward; stretch your legs back with ankles raised off the floor
- 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
Ardhamatsyendra Asana
Spinal twists decompress and nourish the spine, but they can also help a lot with our body’s internal functions, including our immune system.
How It Helps?
The theory behind twists helping our immunity is that improper digestion causes toxins to build-up. These nasty toxins send the body out of whack and have the potential to create infection or inflammation. Yoga poses that gently compress, twist, or stimulate the stomach can help with digestive issues.
Let’s Try It
- 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
4. Matsya Asana (Fish Pose)
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.
How It Helps?
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.
Let’s Try It
- 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 after sitting in Padmasana or the Lotus Pose.
- Legs should be in Lotus Pose or Padma Asana.
- Stay in this pose for 1-5 minutes
5. Pranayama
Breathing exercises can help strengthen the lungs, clear nasal passages and fortify the respiratory system.
And since most illnesses attack these exact areas, it only makes sense to train our lungs and maximize our breath capacity to help keep them at bay.
Practicing Kapalabhati (Breath of Fire) and Nadi Shodhana (Alternate Nostril Breathing) are two of the best ways to strengthen lung capacity and clear out sinuses, creating a strong resistance to infection.
Try these five poses daily and for a few minutes in the morning and evening. You will surely find it raising your immunity levels and making you less susceptible to flus, colds and coughs.
Do the above listed Asanas daily and repeat poses at least 10 times, hold the position as long as you can. Drink a lot of water and take a lot of Vitamin C rich fruits and vegetables, eat properly cooked balanced meals. Take antioxidants like green tea at least 3 times a day. Avoid falling sick because of over-eating, no-eating or no exercise. It is important to keep balance, so that your hard work doesn’t go waste as falling sick in any way weakens your immune system and you become more prone to catching infections. These Yoga poses combined with balanced clean, immunity boosting diet will help you lead a healthy lifestyle at home while you stay at home for a safe future.
About The Author
Navodita Pande is a journalist and has also authored books on TV journalism and Yoga. She has been doing Yoga since the age of nine. She taught Yoga at the age of fifteen to you..
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