In this post, I will show you the 10 most powerful yoga poses to improve immunity system that helps you to protect yourself from infections like Corona.
As the entire world is grabbed by COVID-19 scare, you must be concerned about your health.
In this lock-down scenario, many are falling prey to stress, anxiety, and panic.
This unnecessary fear and stress are inviting sickness and your immunity is compromised.
Remember, you are combating against an invisible enemy.
So, with proper hygiene, you should also boost your immunity naturally. Nutritious food, adequate sleep, and a dose of yoga are all you need.
Why Yoga?
Yoga is being practiced for centuries for the functioning of the body holistically. And yoga can be practiced at the comfort of your home.
The seasonal flu, common cold, and different allergies are unnerving. When your defense mechanism is weak and low resistance power, you are getting distant from your usual active lifestyle.
This is the time to incorporate yoga into your day-to-day routine.
Along with boosting your immune system, yoga also provides support to increase your mobility, strength, flexibility, and body-mind connection.
It reduces stress in your mind, inflammation, and toxins in your body. It keeps your cells healthy and brings mental wellness.
How Is Yoga Linked With The Immune System?
To work well, your immune system needs balance and stability. Imbalance leads to improper functioning. Yoga provides the necessary holistic approach to your mind and body.
Regularly practicing a few of the yoga poses will strengthen the immunity power. The proper support of your system will keep diseases at bay.
List Of Best Yoga Poses To Strengthen Your Immune System
1.Tadasana (Mountain Pose)
Tadasana is referred to as ‘mother’ of all poses as every pose emerges from this one. The pose is highly beneficial for improving blood circulation, relieving tension, balancing, and regulating the digestive system. It increases your energy and makes you feel refreshed.
Steps to follow:
- Stand straight with feet slightly apart and arms at your side.
- While inhaling, raise your hands upwards above your head and interlock your fingers.
- Slowly raise your feet to stand on your toes.
- Stay in this position for 10 breaths.
2. Uttanasana (Forward Fold)
Uttanasana is one of the inverted postures and a type of forward-bend. It helps to bring the blood flow to the sinuses, thus helps in decongestion. Sinuses and mucus membranes are initial layers of defense against all infections.
Steps to follow:
- Stand with feet hip-distance apart.
- While gently bending your knees, come to a forward fold position.
- Allow your hands to rest on the floor or you can also hold your ankles.
- Stay in this position for 5 to 10 breaths according to your comfort level.
- Slowly come to your initial standing posture to avoid dizziness.
3. Vrikshasana (Tree Pose)
This beginner-level pose is best when done in an empty stomach during the morning hours. It helps to strengthen your spine and aids your nerve-muscle coordination. It brings stability, increases your stamina and mental capabilities. It also provides relaxation to your nervous system and boosts your self-confidence.
Steps to follow:
- Stand erect with arms at sides.
- Bend your right knee to bring your right foot resting on your left thigh. Your right foot needs to be placed firm while your left leg needs to be straight.
- Find your balance in this position and breathe. While inhaling, bring your arms over your head to form a ‘namaste’ mudra (both the palms joined together).
- Keep your gaze on a distant object and try to maintain balance. Let your spine be straight and continue to be in this position for 5 to 10 breaths. Repeat this with your other leg.
4. Viparita Karani (Legs up the Wall)
This pose is ideal to ground your nervous system and manage stress. Whenever you are feeling drained or tight on your hamstrings, try this pose. It helps to move the lymph fluid through the body, thus helping in fighting infections.
Steps to follow:
- Lie down keeping your hips in contact with the wall and knees bend.
- Swing your legs up the wall and place it vertically leaning to the wall so that the back of your thighs rest against the wall.
- Let your legs relaxed and try to keep your bottom as close to the wall as you can.
- Keep your arms extended at your sides. Close your eyes to relax and breathe.
- Be in this pose as long as you want.
5. Trikonasana (Triangle Pose)
Trikonasana helps in improving blood circulation in the body, increases digestion capabilities, reducing blood pressure, maintaining balance and concentration. It also strengthens your arms, legs, ankles, chest, and knees. It helps to reduce back pain, stress, and anxiety.
Steps to follow:
- Stand straight keeping your feet almost 4ft apart.
- Turn your right foot outside almost by 90 degrees and your left foot inside by 15 degrees.
- Keep both the feet grounded with equal weights on both the feet.
- While exhaling, bend your body towards your right keeping your waist straight. Bring your left hand up in the air and your right-hand touches the floor. Both the hands should be in a straight line.
- Turn your head towards your left arm and stretch your left arm towards the ceiling.
- Make sure your body is not bending backward or forward. It has to bend sideways.
- Relax your body and be in this position for 5 to 10 breaths.
- Repeat the pose for the other side.
6. Bhujangasana (Cobra Pose)
Cobra pose opens your heart and lungs thus relieving from stress. It also stimulates your digestive tract and increases blood circulation. You can achieve flexibility in your spine, strengthen your core, and boost energy.
Steps to follow:
- Lie on your stomach, keeping legs hip-width apart.
- Place your hands on the ground underneath your shoulders. Your elbows should be close to your body.
- Press your feet and pubic bone on the ground to stabilize your lower back.
- While inhaling lift your head and chest off the ground. Keep your elbows slightly bent. Do not put all of your weight on the hands. Try to open your chest widely. Feel the stretch in your back muscles.
- Relax your shoulders and attain a maintainable height.
- While exhaling, return to the ground. Repeat it 5 times.
7. Halasana (Plow Pose)
Halasana is known for its multiple benefits in various health issues like headaches, sinusitis, insomnia, infertility, etc. It helps in stimulating the thyroid gland as well as the abdominal organs. Your shoulders and spine get stretched giving relief from stress and fatigue. The symptoms of menopause get relieved from this asana.
Steps to follow:
- Lie on your yoga mat facing upward. Keep your arms resting on your sides with palms facing downward.
- While inhaling, lift your legs vertically with the help of your abdominal muscles. Keep breathing normally.
- Give support to your hips and back by placing your hands. Push them and lift them off the ground.
- Let your legs go down in a 180-degree angle over your head till you touch the floor. Make sure your back should be perpendicular to the floor. Attend this pose slowly and gently.
- Relax your body in this pose for a few seconds or till the point you can hold.
- Bring your legs back on an exhalation.
8. Matsyasana (Fish Pose)
The fish pose is known as ‘the destroyer of all diseases’. It stretches and stimulates all muscles and internal organs of your torso. It improves metabolism, reduces constipation, and increases flexibility.
Steps to follow:
- Lie on your back keeping arms at sides and feet together. Plant your hands underneath your hips with palms facing downward. Try to keep both the elbows closer.
- Inhale and lift your head and chest.
- Let the chest remain in an elevated position and lower the head back so that the top of the head touches the floor.
- Remember to put the weight on the elbows and not on the head. Your head should be lightly touching the ground.
- Press the legs and thighs on the floor while lifting your chest.
- Take gentle breaths and hold the position as long as you can.
9. Dhanurasana (Bow pose)
This asana is highly effective for weight loss and improving appetite. It helps to cure various diseases like dyspepsia (obesity), rheumatism, constipation, and gastrointestinal problems. It strengthens your back muscles and improves blood circulation in the body.
Steps to follow:
- Lie on your stomach with feet hip-width apart and arms at your sides.
- Fold your knees so that you can hold your ankles.
- While inhaling, lift your chest and pull your legs up.
- Look straight and feel the curve formed by your body.
- Stay stable in this bow pose with deep breathing for 5 to 10 breaths. Relax your body while doing this pose.
- While exhaling, bring your chest and legs back to the ground.
10. Ardha Matsyendrasana (Half Lord of the Fishes)
The theory behind this pose is to strengthen your digestive system by compressing and twisting your spine, stomach, and other organs related to the system. Ardha Matsyendrasana pose helps to nourish your spine and stomach.
Improper digestion creates toxins in your body and those toxins take huge time to flush out from your body. These toxins are responsible for infections and inflammations in the body.
Steps to follow:
- Sit on your yoga mat keeping your legs straight in front of you. Bend your knees and place your right leg on the outside of your left leg so that the sole of your right foot lies on the mat. Your right knee should be facing the ceiling.
- You can keep the left foot flexed. You can also fold your left leg and bring it under your right leg near to the right hip.
- While inhaling, place your right palm behind your lower back. You need to bring your left elbow outside of your right knee.
- In this twisted position, inhale to lift and lengthen your spine. Twist and turn your gaze to your right shoulder while exhaling. Stay here for 5 breaths and repeat the same for the other side.
Here you get to see 10 best yoga poses that improve your overall health and boost your immune system. Use yoga as your greatest tool to keep your body functioning properly and prevent falling sick. You will improve your quality of life and feel more rejuvenated after performing these yoga poses.
