A celebrity trainer recommends these 5 yoga asanas to boost immunity post Covid-19

Covid-19 has wreaked havoc in our lives, and the second wave of this virus is proving to be even more dangerous. Cases are skyrocketing every single day, and while getting treated for the infection is one part, recovering from it is another challenge. There are many people who are still grappling with long-term repercussions even after testing negative. That’s exactly why it is important to build your immunity in a slow and steady manner. There’s nothing better than yoga when it comes to doing that!

Celebrity fitness instructor Anshuka, who trains the likes of Rakul Preet and Masaba Gupta, has shared some asanas that are likely to prove helpful in building immunity, thereby accelerating the Covid-19 recovery process. 

Before we get down to the exercises, we’d like to point your attention to the disclaimer in her recent Instagram post! Anshuka wrote, “Always consult your doctor, and check the contra-indications before you start any kind of yoga practice.”

So, ladies, are you all set to bring out the yoga mat and build your immunity? Let’s go. 

Yoga asanas for enhanced immunity

“Here are a few easy asanas and stretches that are simple, fast and effective, and will improve lung capacity, strengthen you, and boost your immunity. You can start with doing them for a few minutes daily and then slowly build up,” adds Anshuka.

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1. Cat-cow pose

Here’s how to do it:

1. Start on your hands and knees, keeping your wrists directly under your shoulders. Make sure your knees are directly under your hips.
2. Place your shins and knees hip-width apart.
3. Your head must be centred in a neutral position.
4. Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. This is the cow pose.
5. Broaden across your shoulder blades, making sure you draw your shoulders away from your ears.
6. As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching.
7. Inhale, coming back into the cow pose, and then exhale as you return to cat pose.
8. Repeat a few times, and then rest by sitting on your heels.

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2. Butterfly pose

Here’s how to do it:

1. Sit with your spine erect, and with legs spread straight out.
2. Bend your knees and bring your feet towards your pelvis. The soles of your feet should be joined.
3. Hold your feet tightly with your hands. If you want, you can place your hands underneath the feet.
4. Try to bring your heels as close to the genitals.
5. Inhale deeply, and while breathing out, press your thighs and knees downward towards the floor.
6. Flap both the legs up and down, like a butterfly. You can start slow, and gradually increase the speed.
7. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
8. Press your elbows on the thighs or on the knees, and make an effort to push the knees and thighs closer to the floor.
9. You can feel the stretch in your inner thighs and take long, deep breaths, relaxing the muscles more and more.
10. Take a deep breath in and bring the torso up.
11. As you exhale, gently release the posture.

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3. Seated pigeon pose

Here’s how to do it:

1. Sit on a chair, with your position a little forward, with your ankles directly below your knees.
2. Bring your right knee up to the chest and hug it.
3. With the knee bent deeply, flex the right foot and begin to drop the knee open by rotating the thigh outward from the hip joint.
4. Rest your right ankle on your left thigh, just above the left knee.
5. Stretch the left leg straight with the heel on the floor, and rest the right ankle lower down on the left leg, anywhere where you can do so without pain.
6. Hold onto the seat of the chair and breathe in to lengthen the spine.
7. Breathe out, draw the pelvic floor and the lower belly in and up.
8. Fold forward from the hip creases, keeping the spine long to begin with. Only go as far as is comfortable, then allow the spine to gently round to get an extra back stretch.
9. Breathe in and out, while staying in this position.
10. Do stay for at least 7 to 10 breaths.

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4. Side stretch

Here’s how to do it:

1. Stand up with your feet set slightly wider than your shoulders.
2. Raise your left arm up and sideways over your head. At the same time, reach down with your right arm and bend your upper body down to the right hand side.
3. Repeat this on the other side.
4. Don’t lean forward or back, when doing this exercise.

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5. Wind release pose

Here’s how to do it:

1. Lie down on your back, with your legs and arms extended.
2. As you exhale, draw both of your knees to your chest. Clasp your hands around them.
3. While holding your right knee, release your left leg and extend it along the floor. Hold this pose for up to one minute.
4. Draw your left knee back in towards your chest, clasping your hands around both knees again.
5. While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time.
6. Finally, draw both knees to your chest.
7. Exhale, release and extend both legs along the floor and rest.

Anshuka suggests performing these asanas at home during self-isolation. All of these can easily be incorporated into your daily routine!