Regular yoga practice has been proven to be very beneficial. Different asanas can increase immunity, strengthen the body and increase energy. They also reduce stress and anxiety. They bring positivity and newness to the mind.
Shishuasana (Child Pose) Boosts Your Immune System
- Place your heels flat on the ground. Keep your hips on the ground and bend forward to lower you forehead towards the floor.
- Your arms should be parallel to your body. If you find this uncomfortable, place one hand on the top of your head and rest your forehead there.
- Press your chest gently against your thighs.
- Slowly raise your heels and then sit down.
Shishuasana is a great way to calm your mind and relax your chest.
- Begin by lying down on your back.
- Keep your knees bent, your feet flat on the ground and your pelvis about 10-12 inches from your pelvis.
- Keep your arms beside your body, palms facing down.
- Slowly inhale and lift your lower back and middle off the ground. Next, slowly roll your shoulders inwards. Next, bring your chest up to your chin. Support your weight with your arms, shoulders, and feet. This will firm up your bottom. Your thighs should be parallel to each other and to the ground.
- To raise your torso, you can tie your fingers together and press your hands on the ground. Or support your back using your palms.
- Keep your breathing easy.
- Hold the pose for a few seconds and then exhale to let go.
Setu Bandhasana opens the heart, increases blood circulation, and boosts energy.
Halasana (Plow pose), Boosts Your Immune System
- Place your hands on your stomach, and your arms behind.
- Take a deep breath and lift your feet off the ground. This will allow your legs to rise at a 90-degree angle.
- Keep your breathing normal and support your hips using your hands. Next, lift your legs off of the ground.
- Your legs should extend at a 180 degree angle above your head, so that your toes touch the ground. Your back should be parallel with the ground. Although it may seem hard at first, it will become easier over time.
- Tip: Slow down, be patient. Don’t strain your neck or press your head into the ground.
- You can relax your body by holding the pose for a few moments and then taking deep, steady breathes.
- After about one minute of exhalation, you can gently lower your legs. For beginners, it may take a few seconds.
- Tip: Don’t jerk your body. Keep your legs straight.
The plow position stimulates your thyroid and strengthens the nervous system.
- Place your forehead on the floor and place your feet flat onto the ground.
- Place your legs together, and your heels slightly in front.
- Place your palms on your shoulders, and place your hands underneath your shoulders. Keep your elbows near your body.
- Deep inhale, lift your head, chest and abdomen while keeping your navel flat.
- Use your hands to lift your torso from the ground and pull it back.
- Checkpoint: Do both of your palms feel equally pressured?
- Continue to breathe deeply and with awareness. Next, curve your spine vertebra after vertebra. Arch your back and straighten your arms. Look up and tilt your head forward.
- Checkpoint: Are your shoulders away from your ears? Even if you need to bend your elbows slightly, your shoulders should be relaxed. Regular practice can help you improve your flexibility by straightening the elbows.
- Keep your feet together. Breathe and smile. Smiling Cobras!
- Don’t overdo the stretching and strain.
- Take a deep breath in and lift your abdomen and chest towards the ground.
- Place your hands on your sides and lay down on your stomach.
- Bend your knees to keep your ankles straight.
- Take a deep breath in and raise your chest above the ground. Next, lift your legs up and pull them back.
- Smile straight ahead, and smile forward. Your lips should be curved towards your body.
- Keep your body in a neutral position and pay attention to what you are doing with your breathing. Your body should now be straight like a bow.
- Relax into this position and take long, deep breaths. But don’t get carried away! Do not overdo the stretching.
- After about 15 to 20 seconds of exhaling, slowly lower your chest and legs to the ground. Your ankles should be relaxed.
- Your back should be flat on the ground. Relax your hands and feet by putting them together.
- Place your palms down and place your hands below your hips. Your elbows should be closer together.
- Breathe in, lift your head, and chest.
- Keep your chest up and lower your head until your top touches the ground.
- Your head should be slightly flat on the ground. Then press your elbows into it. Your chest should be raised from the shoulders. Your thighs should be pressed towards the ground.
- The pose can be held for as long as you like, but it’s best to take slow, deep breaths in. Relax into the pose with each inhalation.
- Now lift your head up and lower your chest. Your hands should be moving along your sides. Relax.
Can yoga help me boost immunity? Are the results quick or do they take time? Do I have to do yoga if the COVID-19 (also known by coronavirus quarantine) is in place? Yes. Learn more about Yoga Teacher Training at Rishikesh
Many of the major causes of sickness are weather and other environmental pollutants. You’ll find that yogis don’t often get sick if you talk to them. Find out more about 200-hour yoga teacher training in Rishikesh or 300-hour yoga TTC India