Yoga is not just a form of exercise; it is a holistic discipline that can improve our external physique as well as strengthen our immune system. In addition to good hygiene and proper nutrition, practicing yoga daily can boost our body’s ability to combat infections and lead to a healthier and happier life. Yogic experts highly recommend incorporating yoga and meditation into our daily routine to enhance our immune system and protect us from common ailments.
Here are some yoga poses/asanas that are specifically beneficial for improving immunity:
## 1. Eagle pose or Garudasana
Garudasana is a standing yoga pose that involves twisting one arm with the other and one leg with the other, resembling the posture of an eagle bird. This pose helps improve blood circulation and balance in the body.
### Steps:
1. Start in a squat chair pose.
2. Cross your right foot over the left foot and attach it to the calf while putting weight on the left foot.
3. Cross your right thigh over the left thigh as high as possible.
4. Cross your left arm over the right, intertwining the wrists and attaching the elbows.
5. Raise your elbows to shoulder height while keeping your head and spine straight.
6. Hold the position for five to seven breaths and repeat on the opposite side.
### Benefits:
– Enhances the immune system by improving blood circulation.
– Increases concentration and relieves stiffness in the shoulders and spine.
### Contraindications:
Avoid this pose if you have ankle, wrist, or knee injuries, or if you are in the third trimester of pregnancy.
## 2. Mountain pose or Tadasana
Tadasana, also known as Mountain Pose, is a foundational standing yoga posture that helps stretch the entire body and boost immunity.
### Steps:
1. Stand upright with your legs apart.
2. Inhale and raise your arms upwards, interlocking your fingers.
3. Stand on your toes and stretch your body upwards while holding your breath.
4. Exhale slowly as you return to the starting position.
### Benefits:
– Stretches the entire body and boosts immunity.
– Strengthens the nervous system and improves joint flexibility.
### Contraindications:
Avoid holding this pose for too long if you have low blood pressure, back strain, muscle weakness, or severe migraine.
## 3. Locust pose or Shalabhasana
Shalabhasana, or Locust Pose, is a yoga posture that enhances blood circulation in the intestines and rectal muscles, leading to improved digestion and stronger immunity.
### Steps:
1. Lie on your stomach with your arms by your sides.
2. Inhale and lift your head, chest, and arms off the ground.
3. Use your inner thighs to lift your legs towards the ceiling.
4. Hold the position for about ten seconds.
### Benefits:
– Improves digestion and boosts immunity.
– Relieves back pain and improves body posture.
– Helps in weight reduction.
### Contraindications:
Avoid this pose if you have slip discs, severe sciatica, or a prolapsed uterus.
## 4. Standing Backbend or Anuvittasana
Anuvittasana, or Standing Backbend Pose, is a yoga posture that detoxifies the adrenal glands and strengthens the spine and abdominal muscles.
### Steps:
1. Stand straight and place your palms on your lower back.
2. Bend your upper body backward while pushing your trunk forward.
3. Hold the position for five breaths.
### Benefits:
– Enhances lung and heart function.
– Improves digestion and reduces inflammation.
– Strengthens the lower spine and abdominal muscles.
### Contraindications:
Avoid this pose if you have neck injuries or heart diseases.
## 5. Child pose or Balasana
Balasana, or Child Pose, is a relaxing yoga posture that helps enhance immunity, tone the abdominal muscles, and reduce back and neck pain.
### Steps:
1. Sit on your heels with your knees apart.
2. Exhale and bend forward, bringing your chest between your thighs.
3. Hold the position for two minutes.
### Benefits:
– Enhances immunity and digestion.
– Relaxes the body and stretches the lower back and spine.
### Contraindications:
Avoid this pose if you have knee or ankle injuries.
## 6. Cobra pose or Bhujangasana
Bhujangasana, or Cobra Pose, is a chest-expanding posture that stimulates white blood cells and strengthens immunity.
### Steps:
1. Lie on your stomach with your legs close together.
2. Place your hands near your ribcage and inhale as you lift your upper body off the ground.
3. Hold the pose for twenty-five seconds.
### Benefits:
– Strengthens the spine, abdominal muscles, arms, and shoulders.
– Improves digestion and reduces stress.
– Beneficial for asthmatics and reproductive health.
### Contraindications:
Avoid this pose if you have severe back injuries or if you are pregnant or menstruating.
## 7. Chair pose or Utkatasana
Utkatasana, or Chair Pose, strengthens the entire body, especially the thighs, and helps improve balance and muscle strength.
### Steps:
1. Stand straight with your arms by your sides.
2. Raise your arms above your head with your palms facing each other.
3. Bend your knees and lower your body as if sitting in a chair.
4. Hold the position for 30 seconds.
### Benefits:
– Strengthens the body and improves balance.
– Activates the heart and abdominal muscles.
– Helps in toning the thighs and aligning the spine.
### Contraindications:
Avoid this pose if you have chronic knee, spine, or neck injuries.
In conclusion, practicing yoga daily, along with maintaining a nutritious diet, adequate sleep, and stress management, can significantly enhance our immune system and overall well-being. By incorporating the above-mentioned yoga poses into your daily routine, you can strengthen your immune system and lead a healthier life.
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