Jason Crandell , the famous actor and yoga aficionado , had once said ,“The nature of yoga is to shine the light of awareness into the darkest corners of the body.” It is an untapped resource with us , which each of us needs to utilize to stay fit. At a time , when the COVID-19 pandemic is running amok across the globe , it is time we sit back and take a stock of the situation and plan for the course ahead. Dr. Ravi Gaur , Associate Professor at AIIMS Jodhpur , immunity is playing a key role in this pandemic and is responsible for our protection until a vaccine is developed. Yoga can significantly boost your immunity as per a 2018 study published in the Journal of Behavioural Sciences. In the following blog , we discuss 5 Immunity Boosting Yoga Poses , so let’s start !
Sukhasana or the Easy Pose
For those who find it hard to sit in meditative poses , Sukhasana or the Easy Pose is the one to do. It is highly beneficial for those who have a rigid body and struggle to be seated at ease. The Sanskrit word Sukhasana means , Sukh – Pleasure or Bliss and Asana – posture. Since ancient times , sages or Rishis and Yogis , in India have been meditating in this pose for long periods of time for their Sadhanas or Spiritual practices. It is the most basic of all yoga poses.
1.Sit on floor with a mat with legs stretched out.
2.Fold your Left leg until it touches the Right thigh.
3.Now fold your Right leg until it touches the Left thigh.
4.Place the hands on the knees and focus on your breath with closed eyes.
1.Strengthens the back muscles and improves the posture.
2.Provides physical and mental balance.
3.Basic pose to gradually enter into difficult poses.
Bhujangasana or Snake Pose
In Sanskrit , Bhujanga – Serpent or snake and Asana – Posture. This is also a beginner level back-bending pose , which is also part of the Surya Namaskar. It gives an appearance of a Cobra with its raised hood and thus the name.
1.Lie down flat on your stomach. Stretch out your legs. Now spread your palms on the floor under your shoulders and slowly bring the elbows to side of your body.
2.Press the top of the feet and thigh on floor.
3.While you inhale, press your palms gently into the floor and begin straightening the arms to lift the chest off the floor. Lift up only as much as till your navel, and allow your pelvis to maintain a contact with the floor. Slowly squeeze and firm your buttocks even as you keep pushing your navel center downwards to the floor.
4.Be firm with your shoulder blades as you employ them to open up your chest portion forward. Ensure that you are distributing the back bend evenly throughout the entire spine portion.
5.Stay in this pose for 15 to 30 seconds, with easy breathing. Release back to the floor with a gentle exhalation.
1.Gives strength to the Spine.
2.Stretches the Chest and Lungs, along with the abdomen.
3.Helpful in Asthma.
Matsyasana or Fish Pose
In Sanskrit , Matsya – Fish and Asana – Posture. It is highly recommended in the beginner level yogasanas and gives an appearance of a fish while in full execution of the pose. As per the ancient yogic beliefs, this pose has the capacity to destroy multitudes of diseases.
1.Lie down simply with your backs to the floor and legs stretched out in Shavasana(Corpse Pose).
2.Keep a flat back. Ensure your arms are straight, with palms laid out on the mat.
3.Slowly , place your palms in under your buttocks.
4.Slowly move your head backwards slightly with your torso at rest on the floor. Stay there for a minimum of 30 seconds.
5.Gently inhale and use your forearms to lift your chest, shoulders, upper back, and head off the mat surface.
6.Slowly bring the top of your head to rest on the mat surface and stay in this position for a minimum of 30 seconds.
7.Return back to the starting position. Repeat 4-5 times.
1.Ensures unrestricted airflow, providing extra oxygen into the lungs.
2.Expansion of bronchial tubes ensures easier breathing. This is especially helpful for asthma patients.
3.Improves metabolism and digestion.
Uttanasana or Standing Forward Bend Pose
In Sanskrit , ut – intense , tan – to stretch. It is highly therapeutic and energizing to perform and has been regarded as one of the most enlightening asanas in many texts.
1.Slowly turn from the hip crease, bow the rim of your pelvis slightly forward, and gently bend your knees to bring your torso forward.
2.With care bring your palms on the floor in front of your feet and straighten all the way from your tailbone to the crown of your head.
3.Observe the length on the front and the back side of the body.
4.Gently release your spine toward the ground. Start to feel space between the vertebrae.
5.Slowly feel the space between your hips and your rib-cage.
6.Gradually relax your shoulders, neck, and face muscles.
7.Observe your vertebrae opening on the back side of the body. Gently breathe into these spaces. Witness freedom and spaciousness there.
8.Now gradually roll back up to mountain pose.
1.Stretching of hips, hamstrings, and calves.
2.Gives strength to thighs and knees.
3.The tension in neck , spine and back is released.
4.Cuts down anxiety and stress.
Viparita Karani or Inverted Lake Pose
Viparita Karani is an inversion pose that is highly acclaimed for its anti-aging effects. In ancient times , it has also been alluded to cure wrinkles and defy death and old age. It improves the blood circulation especially to those parts that need it.
1.Assemble the materials required to do this pose ,i.e. a yoga mat, yoga block, and two small towels.
2.Lie down peacefully on the floor near a wall with deep, steady breathing.
3.Begin to exhale and place your legs up onto the wall so that your heels and sitting bones are supported against it.
4.If you face any discomfort in your lower back, slightly adjust your body gently to the back from the wall so that your sitting bones are not contacting it.
5.Place your head on the mat surface, with your spine straight, and bend your knees a little so your kneecaps won’t lock. Practicing this pose for 5-10 minutes is sufficient.
1.Improves menstrual cramps.
2.Balances the blood flow in the body.
3.Improves your digestion.
Precautions: It is hereby advised to consult your doctor before you begin these exercises in case you have a medical condition or an injury. It is not recommended for Pregnant ladies. Please take full care before you begin doing these exercises by checking your physical condition.
Yoga is a boon given to us by the ancient sages in India and its sincere practice is the best gift you can give to yourself and your health. It is an holistic exercise that has the potential to cure even the incurable diseases and to conclude in the words of Richard Freeman ,“Yoga begins with listening. When we listen, we are giving space to what is.”