Do these 4 yoga poses regularly for better immunity

Health Services

Shared News: Last updated on – Mar 24, 2020, 10:30 IST

01/6 – How yoga can boost your immunity naturally

As Covid-19 scare grapples the whole country, people are getting concerned about their health. While practising good hygiene is a practice everyone must adopt, the one thing you can really do is to look for ways to boost your immunity naturally.

Yoga is one way you can naturally uplift your vitality without having to step out of the comfort of your home during this lockdown.

In a recent post, acclaimed nutritionist and celebrity dietician talked about the benefits of the same. Yoga guru Baba Ramdev also talked about different yoga poses which could come in handy during these times of crisis.

02/6 – Why yoga?

Yoga has been used for centuries in keeping the body functioning fit and fine, holistically. However, the benefits of yoga are not just limited to stress relief and mental wellness.

If practised properly, yoga can recharge your body, get rid of the toxins, negative energy and keep your vital organs functioning well. It can help you build resilience both inside and out. Certain yoga positions can help support, balance and boost the immune system. It can also help fight oxidative stress which poses a risk to the healthy cells. If done regularly, yoga reduces stress systemically in the body, which in turn, cuts down inflammation and degeneration.

Hence, while yoga does offer a great deal of wellness and support for your mind and body as a whole, here are four yoga poses which you can try to recharge your immunity and cut down your risk of danger.

03/6 – Pranayama

One of the basic yoga poses, pranayama can act as one of the simplest and effective ways to boost immunity and instil some vigour and positive energy into your body.

Sukhasana and pranayama both promote deep breathing, which alleviates stress hormone, smoothen the heart rate and any nervous distress, all of which benefit immunity.

How to perform it:

-Start by sitting in a comfortable position, legs crossed or kneeling on the ground.

-With shoulders over the hips and head elevated over the shoulders, extend your body, a little.

-Now, inhale a deep breath which stretches to the spine and then slowly exhale.

-Stay in this position for at least 10 breaths.

04/6 – Matsyasana (fish pose) variation

An immunity strengthening pose, fish pose or matsyasana is an elevated pose which detoxifies you and boosts energy levels. Plus, it can also open up nasal passageways and relieve congestion, which is excellent if you have been feeling under the weather.

How to perform:

-You can start from the lotus position. Start by elevating your head and slowly, raise your chest.

-Make sure to relax your chest. Shoulders should be kept easy and arms wide open.

-Palms facing up, extend your legs straight down.

-Stay in this position for 2-3 minutes for maximum benefits.

05/6 – Viparita Karani (Legs up the wall)

As the name suggests, practising viparita karani, which is more commonly known as the ‘legs up the wall’ pose forces you to invert and destress. It also boosts nerve connections, improves blood flow and vitalizes your body. It is also said to be good for those suffering from reproductive and fertility problems.

How to perform it:

-Lay a yoga mat or a blanket on the floor. Now sit down, turning your side towards the wall.

-Slowly, swing your legs against the wall by moving your hip and pelvis a little. Do not attempt to do the complete step at once, especially if you are a beginner.

-When you get into the position, make sure that you do not let a lot of stress on your lower back and hamstring muscles.

-Try to elevate your hip muscles a little. Let your head rest comfortably. The slight elevation will give a boost to your blood flow and lead to more benefits.

-Stay in this position for a minimum of 5-15 minutes. It will take a little time to get used to but once you master it, there will be no going back.

06/6-Uttanasana (Forward Bend)

Inversion exercises like this yoga pose is a great way to relieve congestion and protect the sinuses and mucus membranes, which are the first form of defence. A pose which requires you to submit to the ground and bend over, it is one of the easiest ways to rejuvenate the immune system.

How to perform it:

– From the standing position, stretch your feet to hip-distance apart.

-Now, as you start to fold, slightly bend your knees and relax your hips a little. Do it gently.

-As you do, rest your hands on the floor. Beginners can place them on the ankles or thighs.

-Stay in this position for 5-10 breaths.