A strong immune system has become more important than ever to fight off viral infections. Along with healthy food, Yoga and exercise are a few other ways to build stronger immunity. Regularly practicing Yoga keeps you stress-free, your immune system strong, improves muscle tone, strengthens your respiratory system, keeps your heart healthy and helps maintain healthy weight. It’s perfect for balancing your mind and body! Let’s learn about a few Yoga poses that can boost your immunity and help you regain your health.
Suryanamaskar: If you have ever attended a Yoga class you may be familiar with Surya Namaskar or Sun salutations. Surya Namaskar is a sequence of 12 powerful Yoga poses that are done in tandem with inhalation and exhalation of breath. It is a great way of ensuring good heart health, strengthening the immune system and also showing gratitude towards the life sustaining powers of the Sun.
One round of Surya Namaskars has 2 sets and each set has 12 poses. These poses start with a prayer pose followed by raised arms pose, a forward bend, an equestrian pose, stick pose, a salute that includes eight points of the body, cobra pose, downward facing dog and then going back to the equestrian pose, forward bend, raised arms pose and finally to where it all began, prayer pose.
If you are a beginner, always remember to match your breath while doing Surya Namaskars for maximum benefit. Don’t rush into doing too many rounds; instead, increase your practice steadily.
Choose a Medium-impact Sports Bra, a relaxed fit Tee and Leggings to get started. These clothes will keep you comfortable during your practice and a good Sports Bra will give you adequate coverage while containing bounce.
Pranayama: Yoga is not just about holding difficult poses, but so much more. Made popular in India in recent times by Baba Ramdev, Pranayama is an essential practise of breath control in Yoga. It is usually practised after performing Yoga asanas to improve the connection between body and mind. Along with revitalising your respiratory organs with oxygen these breathing exercises increase mindfulness. There are many types of Pranayama exercises – the popular ones include Kapalbhati (skull shining breathing technique), Anulom Vilom (breathing through alternate nostrils), Bhastrika (forceful breathing for clearing the lungs) and Brahmari (exhalation with a humming sound).
To practice Pranayama, choose a quiet and peaceful spot. Sit in a comfortable position like Sukhasana or Padmasana (cross-legged positions). Keep your concentration on your breath while following the instructions of your teacher. If you are just starting out dedicate at least 10 mins to your practice every day and steadily increase the duration as you progress. Finish with chanting the OM mantra.
A loose-fitting Tee and Leggings are ideal for this practice as they keep discomfort at bay, and help you concentrate without any hindrances.
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Dhanurasana: It is a well-known fact that a healthy gut is equal to a strong immune system as infection fighting cells are present here. Dhanurasana or Bow Pose is excellent for the digestive system along with being a stress buster. This pose resembles a bow of an archer, hence the name. Since this asana is done lying down, find a comfortable spot and place your mat. Lie down flat on your stomach with your hands alongside your torso. Bend your knees and bring your feet close to your buttocks as much as possible. Reach back and hold your ankles. Hold this pose for 15-20 seconds.
Choose Leggings with good stretch and recovery properties for your practice as they will help you stretch and hold poses without any problems.
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Bhujangasana: Bhujangasana or Cobra pose is a chest opener that strengthens your respiratory system, shoulders and back along with improving your digestion. Like Dhanurasana this asana is practiced lying down on your stomach with your feet close together and palm downwards next to your shoulders. You can proceed by lifting your head, shoulders and back while keeping the navel on the ground. Hold this pose for 15-20 seconds. Exhale and come back to the starting position.
For attempting this asana, choose Capri Leggings that will help you stretch, hold your muscles in place and keep you dry.
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Hastapadasana: If you are suffering from a cold and a stuffy nose, you should definitely practice this asana. Hastapadasana or standing forward bend pose is excellent for revitalising your nervous system, improving the blood flow to your head and clearing out the sinuses. The best part is that it is easy to follow. Simply stand straight with your hands next to your torso and weight balanced equally on both feet. Now extend your arms over your head and bend forward, going down towards your feet. Try to touch your knees with your nose. Hold this pose for 15-20 seconds.
Choose Joggers that have a soft cotton feel and keep you sweat-free for a comfortable practice.
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Note: While performing Yoga asanas always keep in mind to concentrate on your breath for maximum benefit. If you are a beginner, perform these asanas under the guidance of a certified Yoga practitioner (in person or online) for best results.
Stay comfortable throughout your session with Zivame’s Yoga Activewear Collection. Head to Zivame and shop for Activewear today.
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