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Yoga – A good approach To Increase Immunity

As we know the gyms and public health clubs all over the world were closed to reduce the spread of COVID-19, therefore it has become necessary for all of us to know the basics of yoga to increase immunity. It helps you to stay fit, both physically and mentally. Yoga to improve immunity is one of the best ways to remain fit and healthy and also to remove stress. It is considered to be the most productive natural immunity booster that can be adopted for a healthier lifestyle.

Sometimes we are getting continuous attacks of common cold and fever which is frustrating for us. You might not feel active and cannot gain much confidence in your lifestyle by your breakable body and low resistance. Also, if you are always stuck in bed for the whole day, you might feel a little frustrated and want to get out of that situation as soon as possible. In such cases, a natural remedy for making the immune system stronger is the possible way to overcome this situation. And the  easiest and practical way that doctors also recommend is to practice yoga to increase immunity power.

What Role Does Yoga Play in Boosting Immunity?

For many centuries, yoga played an important role in keeping the body functioning fit and fine. For you, it’s important to know, yoga is not restricted to only stress relief and mental wellness. If yoga is performed properly, it can even recharge the body, remove all the toxins and negative energy, and also boost the body organs to function well. It helps to make the human body flexible from both inside and outside. Certain yoga positions can help to increase your body balance and immune system. Yoga also helps in fighting the oxidative stress inside the body that may increase the risk of harming the healthy cells. If practiced regularly, it helps in reducing the stress automatically in the body and lower its inflammation and degeneration.

Types of Yoga To Boost Immunity Power

Several yoga poses are specially meant for increasing the immunity of the body. Some of the yoga immunity-boosting techniques are described below-

  • Sitting and Breathing (Sukhasana and Pranayama)

This yoga is considered to be the most effective and simplest method amongst all to boost your immunity. Sukhasana is the normal pose for doing meditation. This allows the ideal movement of your “prana” (life) throughout the body.

To decrease the stress hormones in the body, simply you have to make your body relaxed and start breathing deeply. However, it is believed that if you breathe with a U-shaped tongue for at least 3 minutes in starting then it will benefit you in reducing the fever also.

How To Perform It?

  1. You have to initially search for a place where you can easily sit with your legs crossed. However, if you are on a chair, you need to be sure that your feet are at a solid connection with the floor.
  2. Place the shoulders over the hips and head over the shoulders. Then try to tuck the chin to make sure the crown of the head reaches the tall.
  3. Now start inhaling deeply and slowly and then exhaling to make your body relaxed.
  4. For better results, try at least 10 deep breaths with proper positioning of the body.
  • Half Lord of the Fishes (Ardha Matsyendrasana)

This yoga includes twisting of the spines that decompress and nourishes it. It also helps in improving the internal body functions including the immune system also. The main objective of performing this yoga is to improve immunity by getting rid of harmful toxins in the present inside the body. These harmful toxins, if not removed may cause infections and swelling inside the body. These types of yogas that can softly compress and twist the stomach, can help us get rid of these problems.

How To Perform It?

  1. Initially sit with your legs straight out in front of you. Try to adjust your right foot in such a way that it comes outside of the left leg and its sole touches the mat. 
  2. The left foot which is now in the extended position, keeps it flexed. 
  3. Now, while inhaling, move your right palm behind your lower back. Then slowly try to bring the left elbow outside of the right knee.
  4. You have to inhale properly to lift your spine and then exhale for twisting and shifting the gaze over the right shoulder.
  5. For better and fast results, try 5 breathes which includes inhaling and exhaling both.
  • Supported Fish Pose (Matsyasana Variation)

This yoga not only makes you feel good with its restorative variations but also makes your pose better and immunity strong. When you feel exhausted and stressed this yoga pose will help to boost your energy level inside your body. This yoga directly impacts on the lungs that remove any kind of blockage in it.

How To Perform It?

  1. First, you have to get a Yoga Bolsteror Yoga blocks to make you comfortable. However, if you don’t have these, a rolled-up blanket will work great.
  2. Place the one yoga block on the mat below the heart and the other below the back of the head. If you are comfortable with a bolster, then keep it on the top of the blocks.
  3. Or if you are having a blanket then roll it up and try to keep it in such a way that the ends of the blanket are in the middle of your back. The top of the blanket should be supporting your head.
  4. Open your arms wide and palms facing upwards to make your chest and shoulders to relax. 
  5. Make your legs straight or bend with feet wide as your mat and the knees touching the center.
  6. For better results hold this pose for 2-5 minutes.
  • Forward Fold (Uttanasana)

Different inversions come up with plenty of benefits to mind and body. These include far better results than a normal yoga pose. Forward Fold is the best inversion that helps in boosting immunity. The blood flow rapidly increases after performing these inverted postures and forward bends of the body. Keeping our sinuses and mucus membranes healthy is very important as they play the initial role in keeping the body infection-free. Forward Fold directly hits these two parts and increases its efficiency.

However, it depends on the level of congestion you are facing might be uncomfortable for the sinuses. Therefore, it becomes extremely important for you to check your body and even skip this pose if required.

How To Perform It?

  1. The first step is to stand and bring your feet hip-distance apart.
  2. Now slowly hinge at the hips, making your knees bend. And then try to come into a gentle forward fold.
  3. Allow your hands to rest on the floor and put the yoga blocks on the ankles or thighs.
  4. It is advised to breathe 5-10 times or as long as you feel good.
  5. During relaxation time after performing this pose, slowly roll yourself to avoid any kind of dizziness.
  • Legs Up The Wall (Viparita Karani)

This is the overall stress breaking yoga pose. Your legs should be up and straight against the wall to increase the body immunity. It is one of the most moderate yoga poses to support the whole body. Legs Up The Wall helps in lymph drainage and even increases the blood circulation and releases the pressure from the back. As a result, your nervous system can completely relax and reset.

How To Perform It?

  1. You have to settle yourself on the floor and sit almost 3 inches away from the wall.
  2. Lie down on your back and make your legs straight up with the support of the wall.
  3. Stay in such a position that your spine should feel the force behind your back and make your arms relaxed at the sides of the stomach.
  4. Stay in the position for up to 1-10 minutes depending on your capability.

You can start with your favorite pose and practice it regularly to get the best results.

Make Your Immune System Healthy Through Yoga

Yoga is considered to be one of the best tools for making our immune system stronger. It also makes our body strong enough to fight against various diseases or get sick.

By simple practices, we can provide nourishment to our body, strengthen it, and increase its health, immunity as well as the overall performance. These things will not happen in a day or two. You have to daily practice yoga for the immunity system betterment. The above five techniques are the easiest ways to start.

Frequently Asked Questions

  • How to boost the immune system?

To boost the immune system, you have to daily practice yoga, maintain a healthy diet and optimal weight, and also stay away from alcohol and smoking.

  • How does sleep help in boosting immunity?

A good amount of sleep is always important to keep the immune system healthy. Therefore, if you are unable to manage your sleep, you may easily be exposed to fever.

  • How do vaccinations work?

Through vaccinations, the physicians introduce a toxin inside your body to fight against the virus present and make your body recover soon.


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