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Video: Yoga Postures To Boost Immunity Naturally
The coronavirus continues to spread and the majority of the world's population is still vulnerable to it. Although there are around 40 different covid-19 vaccines that are in clinical development, none of them are proven to protect the body against viral infection. However, scientists are continuing their research to find THE miracle cure. So how can you protect yourself from the coronavirus while waiting? Obviously, we pamper our immune system! Vitamin D supplementation, foods rich in antioxidants, grandmother's remedies, and a little yoga are all it takes to strengthen her immune system without drugs. Here are some yoga exercises and postures to boost immunity during a pandemic while staying at home!
Yoga tips and postures to boost immunity in times of pandemic and containment
For those who are used to moving and going to the gym, it will be difficult to do without during a pandemic and (post) containment period. However, a well-planned home workout can be just as effective as one done in the gym. What's more, the body will need more mobility during the winter in order to fight off the flu, viruses and bacteria that bloom when temperatures start to drop. Fortunately, there are a number of yoga poses to boost immunity naturally and easily from home! But just before revealing them to you, here is a little reminder on the benefits of yoga on health in general.
Why practice yoga regularly? 7 essential benefits
If one has to define all the benefits of yoga, the list will be endless. We therefore put the focus on top 7 of the most important virtues of this practice.
- reduce stress
- strengthen the immune and lymphatic system
- improve breathing and breath
- boost concentration
- develop self-confidence
- fight back pain
- improve digestion
Yogi tips to boost immunity
In addition to the following yoga poses, there are a number of yogic lifestyle-inspired tips that you can easily adopt on a daily basis. Here are some of them below:
- drink a large glass of warm, lemon water each morning
- start the day with stretching exercises
- avoid alcohol
- opt for a day-to-day detox
- scratching your tongue with a spoon
- watch your diet (avoid fatty dishes and dairy products; favor oilseeds)
- staying adequately hydrated throughout the day
- avoid stress
- sleep well (from 8 p.m. to 6 a.m.)
- practice yoga regularly
10 yoga poses to boost immunity and the lungs
To stimulate the lungs and strengthen the body's immune defenses, start with the three Kriya cleansing techniques (tongue scraper, Jala Neti with lukewarm salt water, Tratak to cleanse the eyes). Continue with the 10 ASANAS and end with Pranayama, another internal cleansing technique that results in very dynamic breathing.
Virasana or the hero's pose
Besides boosting immunity, this pose also has the potential to correct poor back posture. So get on your heels and spread your calves apart until the perineum is in contact with the ground. Heels should be next to the hips. The tops of your feet are flat on the floor and the big toes are facing each other. Do not let the feet deviate from the hips. Leave a little space between the knees, but keep the thighs parallel. Then lift the top of the breastbone and relax the shoulders.
Distribute the weight over your glutes and both feet. If you feel a pinch or pain in your knees, take a break. Put your hands on your knees and keep your back straight and aligned. To make the stretch even more effective, extend your arms in front of your parallel to the floor with the palms (facing the floor) and raise your arms towards the ceiling. Stay like this for 2-3 minutes. Beyond 3 to 5 minutes, beginners risk injuring their knees. Exit the posture and rest.
Special immunity yoga: downward dog pose
Position yourself on all fours, hands flat and feet hip-width apart, in line with the hands. Get on your tiptoes, then push your pelvis upward, stretching out your legs and arms, sit bones up to the sky. Take small steps with your hands to extend the spine. The feet come to rest flat on the ground, while the head remains placed downwards. Breathe slowly and deeply. Turn your shoulders outward to free up the space between the shoulder blades. Thus, the forearms will naturally move away from the ground and the spine will return to a neutral position. For beginners, hold this posture for 30-40 seconds.
BHUJANGASANA or the cobra posture
Very simple to perform, the cobra posture is not only good for immunity, but also for back pain. It is especially suitable for those of you experiencing tension in the back of your neck and in the tailbone. Start lying face down with your legs tight. These should remain glued and taut throughout the exercise. Position your hands on either side of your body and gradually try to raise your head, leaning on your arms. Stay like this for a few seconds or count 5 to 6 slow breaths. Finally, return to the original position.
BALASANA: the child's posture
The child's posture represents a withdrawal into yourself. It stretches the hips, thighs and ankles. This asana is perfect for limiting stress, relieving back pain and strengthening the immune system. Usually, you can practice this pose with your knees open or closed. Open knees allow more room to breathe with the abdomen. The version with the knees tight, on the other hand, greatly promotes digestion. While performing this asana, you can either stretch your arms forward with palms facing the ground, or bring them back to either side of the legs. The child's posture is very suitable for pregnant women. It is also ideal for resting between two too dynamic asanas.
SIMHASANA or the roaring lion pose
Place yourself on your knees, knees slightly apart, palms flat on the thighs. Your toes can be bent or extended. Take a deep breath through your nose, then lift your shoulders slightly, arms outstretched, and push out a loud "Aahh" to recreate the lion's roar. Stick your tongue out as far as you can from the open mouth and open your eyes wide. Look up, push up on the palms and spread your fingers apart. Repeat the exercise three to four times.
The cow head pose
Among other yoga postures to boost immunity and pals, we find GOMUKHASANA, better known as the cow's head pose. To succeed at home, get on all fours, cross your right knee in front of your left and, using your hands, gently bring your seat into the hollow formed by your heels. Then raise your left arm and bend your elbow so that the left hand touches your shoulder blades.
MATSYASANA: the fish pose
Sit on the floor with your knees bent and your feet flat on the floor, hip-width apart. Lay two yoga blocks behind you, one where your shoulder blades rest when lying down and the other behind your head. Slowly lie down on the first block, then on the second so. The blocks should be positioned in the middle of the back and behind the neck. If necessary, adjust their height. Let the arms rest on either side of the torso and take at least 5-6 deep breaths while maintaining this position.
Bow laying: DHANURASANA
Start lying on your stomach. Bend your knees and grab your feet with your hands. Maintaining this pose, push your feet away from your head and lift your chest off the ground. Stay like this for a few seconds taking 2-3 deep breaths. Release and rest before repeating the exercise.
USTRASANA or the camel pose
Begin the kneeling posture with the hips framed above the knees and the weight supported by the shins and feet. Position the hands on the sacrum with the fingers facing upwards and keep your elbows tucked in so that they do not stray outward. Then roll your shoulders back to bring your shoulder blades together, lift your chest up and look up towards the ceiling. Finally, all you have to do is touch your heels with your hands and arch your back.
Inverted postures: VIPARITA KARANI MUDRA
The yoga class is traditionally ended by performing one or more inverted postures. Their goal ? Revitalize the legs and the body in general. They are said to be inverted when the pelvis is positioned higher than the shoulders. Very easy to perform, VIPARITA KARANI is considered more of a “slightly” inverted posture, because it is done against a wall. How to do it? Your pelvis should be placed high on a bolster, while your shoulders should remain flat on the floor. As for your legs, put them vertically against a wall. This inverted pose is normally done with your legs together, but you can spread them slightly.