CAN WE BOOST OUR IMMUNE SYSTEM WITH YOGA?
At present, our immunity is decreasing day by day and many kinds of diseases are causing us. In today’s era of epidemics, you can protect yourself from many diseases if your boost immune system is good. While a good diet is needed to boost immune system, the same regular yoga practice also helps in boosting the immune system.
This art of Indian culture or if it is said that about 5000 years old yoga science is no longer the science of sages. It has become an integral part of today’s modern life. If it is said to be the best way to live a healthy, calm and happy life, then there will be no exaggeration. It is well accepted that yoga is more than just twisting, turning, stretching and breathing exercises. This ancient art of strengthening the body and calming the mind can be the best way to cure regular diseases and illnesses. It has been proven through numerous experiments that one of the countless benefits of yoga is that it boost the immune system.
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Now, if we talk about it now, then at this time in the covid-19 epidemic, then the only way to avoid it is to take care of yourself. If seen, not only the novel coronavirus but also other physical problems such as runny nose, cough, stomach infection and any other viral flu are also due to bad immune systems. As we all know that proper hygiene and healthy eating habits can help to an extent. But of course yoga can actually help the body fight infection and strengthen your overall immune system. Further in this article, we will know about such yoga postures which help to boost the immune system.
LET’S UNDERSTAND HOW YOGA CAN HELP BOOST THE IMMUNE SYSTEM?
REGULAR YOGA PRACTICE REDUCES STRESS LEVELS
Extremely stressed mental state is the reason for a bad immune system. Stress also increases the risk of conditions such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma. Yoga helps in stress-reducing hormones and calms the nervous system. Which is associated with the process that boost the immune system. Yoga not only helps to boost the immune system but it also helps in fighting depression and other mental diseases. Read this also: HOW TO REDUCE BELLY FAT WITH YOGA? TRY THESE 7 ASANAS
YOGA TAKES CARE OF YOUR MUSCLES AND JOINT HEALTH
Regardless of your age, joint and muscle pain varies these days. A weak bone structure, lack of physical exercise and a lack of essential nutrients in the diet can aggravate the condition. Yogasana can help to stabilize muscles through lubricating joints with synovial fluid and strengthening exercise, helping eliminate pain.
THERE IS NO BREATH RELATED PROBLEM.
Colds and similar infections are caused by bacteria that affect the upper respiratory system. If the immune system is not strong enough to throw them away, bacteria can enter the lungs and lead to bronchitis or pneumonia. Yoga is one of the main tools for maintaining the health of our respiratory system. Regular breathing exercises and asanas improve the condition of the respiratory tract and increase lung function.
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REGULAR PRACTICE OF FOLLOWING YOGA ASANAS HELPS TO BOOST THE IMMUNE SYSTEM. ALONG WITH THIS, THERE ARE COUNTLESS OTHER TYPES OF BENEFITS FROM YOGA, SUCH AS MENTIONED IN THE ABOVE DESCRIPTION:
1. BALASANA (CHILD POSE)
This restful pose, also known as Child’s Pose, can be sequenced between more challenging poses.
- Sit on your heels, with your knees together or apart.
- Slowly, exhale and bend forward by lowering your forehead to touch the floor.
- Keep your arms along the upper body, with palms facing upwards.
- Or else, reach out your arms towards the front of the mat, palms facing downwards on the mat.
- Gently press your chest on the thighs or between the thighs if the feet are apart.
- Hold for 45 seconds to 1 minute.
- As you inhale, pull the navel towards your spine. While exhaling, soften your body and the arms.
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This yoga pose draws its name from the plow, a popular farming tool commonly used in Indian agriculture.
- Lie on your back, your arms beside you with palms downwards.
- As you inhale, use the abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
- Continue to breathe normally. Support your hips and back with your hands, and lift them off the ground.
- Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor.
- The back should be perpendicular to the floor.
- Hold the pose and let your body relax with each breath.
- After about a minute, gently bring your legs down as you exhale. This yoga asana is very helpful to boost immune system for better health.
3. NAULI KRIYA YOGA ASANA TO BOOST YOUR IMMUNE SYSTEM
One of the six purification methods or Shatkarma in Hatha Yoga, this pose isn’t easy for beginners. It may take anywhere between three months to a year to perfect.
- Stand with your feet apart, knees bent and hands holding your thighs.
- Take a deep breath and force it out with a hissing sound.
- Contract your belly inwards and upwards towards the sternum in Uddiyana Bandha. This is the base position for Nauli Kriya.
- Hold your breath. Try to isolate the two abs muscles and force them towards the centre. Remember, there is no breathing involved.
- The main difficulty lies in isolating the muscles and pulling them into position.
- Breathe in, release, and come to a fully standing position.
- Take a few deep natural breaths before trying again.
- Work your capacity over a period of time.
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4. BHUJANGASANA (COBRA POSE)
Cobra Pose, or Bhujangasana, resembles a serpent with its hood raised. It is part of the sequence of postures in Padma Sadhana and Surya Namaskar.
- Lie on the stomach, your toes flat on the floor and forehead resting on the ground.
- Keep your legs close together, feet and heels lightly touching each other.
- Place palms downwards under your shoulders, keeping elbows parallel and close to the torso.
- Take a deep breath and slowly lift your head, chest and abdomen. Keep your navel on the floor.
- Use your hands to pull your torso off the floor.
- Curve your spine and straighten your arms by arching your back as much as possible.
- Tilt your head back and look up but don’t overdo the stretch. The feet should be close together.
- Breathe out, and gently bring your abdomen, chest and head back to the floor.
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5. DHANURASANA (BOW POSE) – YOGA ASANA TO BOOST YOUR IMMUNE SYSTEM
This asana is named for the shape the body takes when you do this pose – that of a bow.
- Lie on the stomach, your feet hip width apart and arms by the side of your body.
- Fold the knees, take your hands backwards and hold your ankles.
- Breathe in, lift your chest off the ground and pull your legs up and back.
- Look straight ahead, a smile on your face, and keep the pose stable.
- The body should be curved and taut as a bow. Take deep breaths as you relax and pay attention to your breath. Bend to your comfort.
- After 20 seconds, exhale and gently bring your legs and chest to the ground. Release ankles and relax. This yoga asana is also very helpful to boost immune system for better health.
6. UDDIYANA BANDHA (ABDOMINAL LOCK POSE)
This asana involves movement of the muscles of the stomach, especially the diaphragm.
- Stand straight, keeping your feet at a distance of 1 to 1.5 feet.
- Bend the knees a little. Place the left palm on the left knee and right palm on the right knee.
- Bend shoulders and neck towards the front so that the weight of the body is shifted onto the knees through the hands.
- This pose reduces the strain on the stomach, allowing the muscles to be relaxed.
- Inhale deeply, exhale gradually.
- While exhaling, try and shift the stomach muscles towards the inner side.
- Lift the ribs and push the muscles from within upwards gently. If the stomach muscles are relaxed, they can be pushed up easily.
- Remain in this pose till you exhale fully.
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COOL DOWN PROCESS
End your session with Savasana. Just surrender the entire body weight to gravity and desist from any kind of mental activity. These yoga poses, done regularly, will boost the immune system.
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