Keeping your immunity system in its optimal functional mode is essential to ensure that you do not come under the eyes of life threatening health conditions, such as Ebola. Our diet, lack of exercise, the sedentary lifestyle, stress, pollution – all these contribute to the poor functioning of the immunity system. Along with a healthy diet, inclusion of yoga in your life can pep up the immunity system. This, on the other hand, will give you sufficient strength to combat pandemics like Ebola. Here is a simple and effective yoga sequence that when done regularly will help in boosting your immune power.
The Must Try Yoga Routine For Immunity
1. Adho Mukha Svanasana Vinyasa –Downward Facing Dog Flow
Downward dog, plank, Ashtanga namaskara, and urdha mukha svanasana – the four limbs of this vinyasa that gives your core and circulatory system a fabulous boost!
How to do:
- Stand straight on the yoga mat with hands resting on either side of you, knee caps and thighs pulled up, navel drawn in, and shoulders rolled back.
- Taking an inhalation and as you exhale, bend forward from the hips, while fingertips rest on the floor.
- Jump back or walk your legs back, bringing you body into a Plank [Dandasana]. Palms should rest just beneath your shoulders, while your entire body, from head to toe is in a straight line.
- Hold the breath and come on your knee, chest, and chin [Ashtanga Namaskar].
- Taking a deep inhalation, slide your body forward, and come into Urdha Mukha Svanasa [Upward facing dog]. Those who are not able to lift their knees in Urdhva Mukha can opt for Bhujangasana [Cobra Pose].
- Exhaling deeply, push your toes, and come to Adho mukha svanasana.
- Separate your feet, hip width, push your heels to the floor and hips to the ceiling. Hold here, breathing deeply, for 5 deep breaths.
- Inhale and push your body forward to get into Plank again.
- This makes one round of this vinyasa.
Repeat this for 5 to 8 times every day.
2. Dhanurasana – The Bow Pose
While the Bow is quite often suggested as a whole body, especially the abdominal and thigh regions. What is not told is that it strengthens and stretches you circulatory system, paving way for energizing and improving the immunity.
How to do:
- Lie down on the mat on your abdomen, hands resting beside your body.
- Bend your knees, allowing your heels to rest as close as possible to the buttock.
- Inhale and hold your ankles with your hands, while bringing your head and chest off the mat in such a way that your torso rests on the abdomen.
- Tilt your head backward gently, while pulling the thighs off the floor with your hands till you feel the tingle.
- Exhale and bring your head and chest down.
- Inhale and lift your head and chest up.
- Rock forth and low 15 times.
- Exhale, relax, and come back to the initial position.
3. Viparita Karani – Legs Up The Wall Pose
While Sarvangasana or Shoulder Stand is known to be more effective, this is ideal for those who have shoulder injuries or belong to the pear shaped and hourglass figure categories. Your circulation gets a fabulous boost with this.
How to do:
- Lie on the mat in supine position.
- Inhale and spread your hands at shoulder width on either sides of your body.
- Slide forward to allow your butts to come closer to the wall.
- Twist your legs to the right and then swing it up in such a way that your legs rest on the wall, straight, making a right angle with the mat.
- Breathe deeply and hold the pose for a slow count of 30.
- Exhale, swing gently your legs towards your right, turn to your right, and relax.
4. Kapalabhati Pranayama – Skull Shining Breathing Technique:
The inhalations are passive and almost non-existent in this breathing technique. If you have any back injuries or severe back pain or hypertension, then please stay closer to a wall. The moment you feel dizzy, please stop practicing this breathing pattern. It helps in cleaning and detoxifying as well, thereby ensuring that your immunity system is always functioning the right away.
How to do:
- Sit on the yoga mat in a cross legged position.
- Breathe deeply thrice to prepare your body and mind.
- Inhale deeply and tuck your abdomen in, allowing your navel to come closer to the spine.
- Exhale forcefully, 25 times, allowing your tummy to flap while upper body stays calm.
- Inhale and exhale deep once to complete.
This makes one round. Do 3 such rounds.
Try this simple, yet effective body cleansing and rejuvenating yoga sequence to improve your immunity levels and help you combat deadly viruses.