Taking better care of your immune system is a top priority this time of year. Aside from ensuring that you have good hygiene practices, Yoga is also a great way to combat against flu and colds!
Its known ability to reduce stress, increase blood flow, and improve digestion, makes Yoga one of the most effective ways to regulate and boost immunity.
So, let’s explore 5 Yoga poses that can help you boost your immunity!👇
Bow Pose | 5 Yoga Poses to Boost Your Immunity
Bow pose puts pressure on the belly, making the digestive system stronger and healthier by increasing blood flow to the abdominal organs. And because the digestive system is full of lymphocytes, the small white blood cells that fight invaders, strengthening it boosts your overall immunity and health as well.
Steps
1. Lie down on your belly, keeping your arms alongside your body. Tuck your chin toward your chest to lengthen your neck.
2. If comfortable, rest your forehead on the mat. Bend your knees and reach for your feet/ankles.
3. Smoothly and slowly, lift your head up off the floor, raising your chin and chest. Press your feet back into your hands, gently lifting your knees off the floor.
4. In the full posture, the knees and the chest come up to the same height off the floor. Breathe slowly and deliberately into your belly.
5. Release the pose slowly. Rest on your belly, turning your head to either side.
Bridge Pose | 5 Yoga Poses to Boost Your Immunity
The Bridge Pose opens the heart and improves blood circulation. It increases energy in the body to help put a better resistance against pathogens.
Steps
1. To begin, lie on your back.
2. Fold your knees and keep your feet hip-distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
3. Keep your arms beside your body, palms facing down.
4. Inhaling, lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
5. Interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
6. Keep breathing easily.
7. Hold the posture for 1- 2 mins and exhale as you gently release the pose.
Happy Baby Pose | 5 Yoga Poses to Boost Your Immunity
The deep hip opening sensation while laying on the back is a very therapeutic way to give the body relaxed nourishment.
Happy Baby is a fantastic pose to relax the mind and ring out toxins. It also stimulates the kidneys and digestion.
Steps
1. Lie on your back. With an exhale, bend your knees into your belly.
2. Inhale, grip the outsides of your feet with your hands.
3. Open your knees slightly wider than your torso, then bring them up toward your armpits.
4. Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels.
5. Gently push your feet up into your hands as you pull your hands down to create resistance.
Square Pose With Twist | 5 Yoga Poses to Boost Your Immunity
Twist helps our immunity by improving poor digestion caused by toxin build-up. These toxins send the body out of whack and have the potential to create infection or inflammation.
Yoga poses that gently compress, twist, or stimulate the stomach can help with digestive issues.
Steps
1. Begin on the mat with an easy pose.
2. Next, slide your left foot under your right leg to the outside of your right hip, and lay the outer leg on the floor.
3. Then, stack your right leg on top of the left knee. Be sure the right ankle is outside the left knee (so the shin is parallel to the front mat).
4. Inhale and lengthen up your body.
5. On the exhale, place your elbow on your right sole and press palms together.
6. On next exhalation, twist deeper.
7. Repeat pose on the left
Standing Backbend | 5 Yoga Poses to Boost Your Immunity
Backbends are specifically detoxifying for the adrenal glands, which can become exasperated due to stress. A standing backbend is particularly helpful in opening up the respiratory system as it helps to strengthen the lungs and keep the nasal passage open for breath.
Steps
1. Begin in Mountain Pose with your feet hip-distance apart.
2. Engage all of the muscles in your legs, focus on drawing your knee caps up. Keep your tailbone tucked under, belly is drawn in, and heart forward.
3. Release the tension in your shoulders and stand tall, reaching up through the crown of your head.
4. Place the palms of your hands on your lower back, with your fingers pointing to the ground, as you draw your elbows together.
5. Inhale as you lift up tall through the crown of your head and focus on drawing your belly in, keeping your core strong.
6. Exhale to arch your spine back, only go as far as feels comfortable for your body. You can keep your neck in line with your spine, looking forward, or drop your head all the way back.
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