Yoga for Immunity
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Child Pose (Shishushana)
It treats constipation. It calms down the nervous system.
Sit on your heels and keep your hips on the heels, bend forward, and lower your forehead to the floor. Keep the arms alongside your body with hands on the floor, palms facing up. If you are uncomfortable, place one fist on top of another and rest your forehead on them. Gently press your chest on the thighs, hold and come up to sit on the heels, and relax.
In case of any back or knee injuries or diarrhea, avoid this pose. Pregnant women should avoid doing this pose.
2.
Bridge Pose (Setu Bandhasana)
It helps to strengthen the back muscles and relieves tiredness. It relaxes your chest, neck, and spine. It reduces anxiety, stress, and depression by calming the nervous system and opening the lungs. It improves digestion and is helpful in asthma, high blood pressure, osteoporosis, and sinusitis.
Lie on your back and fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down. Inhaling, slowly lift your lower back, middle back, and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet. Feel your bottom firm up in this pose. Both thighs are parallel to each other and the floor. Keep breathing easily. Hold the posture for a minute or two and exhale as you gently release this yoga pose.
Avoid doing this pose if you are suffering from neck and back injuries.
3.
Halasana (Plow Pose)
This yoga this pose prepares the 'field' of the body and mind for deep relaxation. Halasana is an advanced variation of the Halasana. It strengthens the neck, shoulders, abs, and back muscles. It boosts brain health and helps women during menopause.
Lie on your back with your arms beside you, palms downwards. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle. Breathe normally and support your hips and back with your hands, lifting them off the ground. Allow your legs to sweep at a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. Hold this pose and let your body relax with a steady breath. Gently bring your legs down on exhalation.
Do this asana slowly and gently. Do not strain your neck or push it into the ground. Support your back on the tops of your shoulders, lifting your shoulders a little towards your ears. Avoid jerking your body while bringing your legs down.
Avoid practicing Plow Pose (Halasana) if you have injured your neck, suffering from diarrhea and high blood pressure. Ladies should avoid practicing Plow Pose (Halasana) during pregnancy and the first two days of the menstrual cycle. Consult a doctor before practicing Plow Pose (Halasana) if you have suffered from chronic diseases or spinal disorders in the recent past.
3.
Bhujangasana (Cobra Pose)
It is also known as Cobra Stretch. This pose is in Suryanamaskar (Sun Salutations Pose) and Padma Sadhana. It gives your body (especially the back) a good stretch that keeps you stress-free. It opens up the shoulders and neck to relieve pain. It strengthens the entire back and shoulders. It improves the flexibility of the upper and middle back and expands the chest. It improves blood circulation. It reduces fatigue and stress.
Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground. Keep your legs close together, with your feet and heels lightly touching each other. Place both hands touching the ground keeping palms under your shoulders. Breathe deeply, and slowly lift your head, chest, and abdomen. Keep your navel on the floor. Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms. Keep breathing and if possible, straighten your arms by arching your back as much as possible; tilt your head back and look up. Maintain the pose while breathing evenly for 4-5 breaths. Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.
Make sure you perform this asana 4-5 hours after having your main meal.
Ensure that you have done warm-up and stretching exercises to loosen your arms, shoulders, neck, and back. It is always best to practice yoga asanas in the morning. However, if you are unable to, make time in the evening.
4.
Dhanurasana (Bow Pose)
It strengthens the backbone and abdominal muscles, stimulates the reproductive organs, and relaxes the chest, neck, and shoulders. It tones the leg and arm muscles. It gives flexibility to the back and reduces stress, fatigue, menstrual discomfort, and constipation. It helps people with renal (kidney) disorders.
Lie on your stomach with your feet apart and your arms by the side of your body. Fold your knees, take your hands backward, and hold your ankles. Breathe and keep your chest off the ground to pull your legs up and towards the back. Look straight ahead with a smile on your face. Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow. Take long, deep breaths as you relax in this pose. Bend if your body allows, and do not overdo the stretch. After 15 -20 seconds, exhale and gently bring your legs and chest to the ground. Relax and rest your legs.
Pregnant women should avoid this pose. Do not practice if you have high or low blood pressure, a hernia, neck injury, headache, migraine, pain in the lower back, or any recent abdominal surgery.
You can also explore more about Urdhva Dhanurasana or Chakrasana.
Dhanurasana is one of those poses that becomes easier with time and practice. However, it is advisable to practice all yoga asanas under the guidance of a trained yoga teacher. Explore our yoga programs with the online Sri Yoga program.
5.
Matsyasana (Fish Pose)
It helps to stretch the chest and neck. It helps relieve tension in the neck and shoulders. It gives relief from respiratory disorders by encouraging deep breathing. It tones the parathyroid, pituitary, and pineal glands.
Lie on your back. Place your feet together and relax your hands alongside the body. Place the hands underneath the hips, palms facing down. Bring the elbows closer to each other. Breathing in, lift the head and chest. Keeping the chest elevated, lower the head backward and touch the top of the head to the floor. Lift your chest from in-between the shoulder blades. Press the thighs and legs to the floor. Hold the pose till you can, and gently breathe in and out. Relax in the posture with every exhalation. Now lift the head, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.
Avoid this posture if you have high or low blood pressure. Migraine and insomnia patients should also refrain from doing the Fish Pose. Those with lower back or neck injuries persons should not practice this pose.