These 5 yoga techniques will give your immunity an extra pushPublished on: 29 June 2020, 14:22 pm IST
The vessel that is the human body is a piece of sophisticated technology that comes with its own protective system. Man’s ability to survive and thrive through the millennia of his existence is almost surely linked with the immune system’s adaptability to our living environments.
Disease-causing germs or pathogens like bacteria, viruses, parasites or fungi, are removed from the body or prevented from entering thanks to our immune system. However, there are millions of unidentified viruses and pathogens in the air that we still remain vulnerable to. The global pandemic caused by covid-19 is proof of that—and it has now turned our attention to the importance of our immunity.
But how can we boost our immunity? While diet is key, holistic practices like yoga can provide the natural support that our immune system requires. You see, asanas, pranayama, and meditation lower the stress hormones in your body which strengthens the immune system.
Yoga also improves the functioning of our lungs and respiratory tract; it stimulates the lymphatic system removing toxins from the body, and ensures the optimal functioning of all our organs. Simple and effective—all you need to do is spend 15-20 minutes on your yoga mat for guaranteed good health.
Here are a few asanas, meditation, and pranayama techniques that can improve your immune system, and overall health.
1. Dhanurasana or bow pose
- Begin by lying on your stomach
- Bend your knees and hold your ankles with your palms. Keep your grip strong.
- Lift your legs and arms as high as you can
- Look up and hold the posture for a while
Word of advice: Refrain from doing this posture if you have injured your shoulders, wrists, back and/or neck. Also avoid, if you’re pregnant.
2. Mandukasana or frog pose
- Start in vajrasana.
- Roll your hands into a fist, with the thumb of each hand tucked well inside your four fingers.
- Place your fists on either side of your navel.
- Exhale and pull your abdomen inside. Then, slowly bend forward and start pressing the navel with your fists.
- Your back is straight and keep looking forward in your bend position.
Inhale and lift up and relax.
3. Khand pranayama
- Sit down in dandasana, keeping your back straight, and breathe for some time.
- Now sit in any comfortable position. Straighten your back and close your eyes.
- Place your hands on your knees, with palms facing upwards.
- As you inhale, divide your breath into two equal parts. Without retaining the breath in your lungs, exhale twice.
Note: You may begin by practicing this breathing technique for 1-2 minutes a day and gradually increase it with time.
4. Sthiti dhyan
- Find a place quiet place, preferably a natural environment, for this technique.
- Sit in any comfortable posture. Look ahead for 5 seconds, behind you for another five seconds, and towards the right and left for five seconds each.
- Now close your eyes and recollect as many details that you observed as possible.
5. Chakrasana or wheel pose
- Lie on your back and fold your legs at your knees. Ensure that your feet are placed firmly on the floor.
- Place your palms next to your ears with fingers pointing forward.
- Inhale, put pressure on your palms and legs, and try to lift your entire body up to form an arch.
- Allow your head to fall gently behind and keep your neck relaxed.
- Keep your body weight evenly distributed between your four limbs.
Not just these techniques, yoga, in general, can give you a boost
When you practice yoga regularly, it increases endorphins which are feel-good chemicals produced within the body. This improves your state of mind and promotes better health.
Yoga and meditation practices impact the body and the mind positively, thereby improving your immunity. When we are fit and healthy in the body, we automatically become more confident in the knowledge that we are tough enough to fight diseases.