We know that changing season has most of us falling sick. There are simple ways of developing your immune system without taking any medicines.
Fifteen minutes a day and the following four wonder yoga asanas will help you build your immunity over time.
Adho Mukha Svanasana (Downward facing Dog)
This pose sends out energy throughout the body. It provides a great inversion, by increasing circulation.
How to perform the Downward-Facing Dog Pose (Adho Mukha Svanasana)
- Start the asana with sitting on the floor on your hands and knees. Stretch your elbows and relax the upper back between the shoulder blades, while doing so you will feel that the arms fall into the shoulder blades.
- Breathe out and lift the knees and draw your back backwards from the pelvis, so that your arms and back form one line.
- Stretch your legs in such a way that you feel like someone pulling your legs and hips backwards and let your head hang down in a relaxed sort of way.
- Now stretch out your arms. This will result in a stretching from two sides i.e. a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. While performing Adho Mukha Svanasana the back should be lengthened along its entire length.
Durations/Repetitions of the Downward-Facing Dog Pose (Adho Mukha Svanasana):
Hold Adho Mukha Svanasana for anywhere around 30 to 60 seconds or as long as you are comfortable.
Bala-asana (Child Pose)
This pose boosts immunity. Your head is lower then you heart, therefore you receive more circulation to the face.
How to perform the Child Pose (Balasana):
- Sit in a “Vajraj-asana” i.e. start this asana with sitting on your knees, feet together and hips resting on your heels. Your knees should be separated about the width of your casino hips. Place your hands on your thighs, palms down.
- Breathe in deeply and then breathe out while bringing your chest between knees and stretching your arms forward.
- While resting your head on floor bring your arms around to your sides until the hands on resting on either side of your feet, palms up.
- Gently breathing through your nostrils while holding the posture. Hold for about one to two minutes. Then return to asana upright kneeling position.
- Perform the posture twice atleast.
Durations/Repetitions of the Child Pose (Balasana)
The bala-asana can be held for as long as is comfortable. Perform the posture twice atleast if it is held for less than a minute.
This pose stimulates the spinal nerves and and strengthens your spine and back. It increases the blood supply and provides healthy nourishment for your internal organs and improves overall blood circulation within the body. Plough Pose helps to develop mental poise and inner balance.
How to perform the Plough Pose (Halasana)
- Lie flat on the back.
- Breathe-in through the nostrils. Place palms facing down on the floor. Keep hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
- Breathe-in, then while breathing-out, raise the legs straight up perpendicular to the floor keeping hips on the floor.
- Breathe-out and continue raising the legs over head, bending your body at waist, lifting back and hips until the toes touch the floor directly in back of the head.
- Keeping your knees straight. Breathe slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.
- Reverse the steps to return to the shavasana.
Durations/Repetitions of the Plow Pose (Halasana)
The halasana should not be performed by woman who are menstruating, as is the case with all inverted postures (where the legs are raise over the head). No other restrictions apply.
This pose strengthens your abdominal muscles and opens up the hips. It stimulates the thyroid and pituitary glands, therefore improving your overall health. As you stretch in Wheel Pose, you”re also improving your flexibility.
How to perform the Wheel Pose (Chakrasana)
- Lie in the shava-asana position.
- While breathing out bend the knees bringing feet as close to hips as possible touching soles of feet flat on the floor.
- As you bend arms at elbows and place palms of your hands flat on floor directly under each shoulder as fingers pointing toward the back.
- Breathe in slowly, begin to raise head, back and hips off the floor while arching the spine. Raise your hips and stomach as high as possible.
- Hold till possible while breathing in. Breathe out and return the back to the floor, returning to the shava-asana.
- As soon as the back returns to floor immediately raise it and enter the full posture again.
Durations/Repetitions of the Wheel Pose (Chakrasana)
Hold this asana for the duration till you can hold your breath or for one to three minutes while breathing gently. Repeat it two or three times.Author Information - this article is written by a wellness coach @ FitHo