In the quest for optimal well-being, the ancient practice of yoga stands as a beacon of holistic health. By nurturing the connection between mind, body, and breath, yoga offers a transformative journey that boosts immunity and enhances respiratory capacity. Embark on this exploration of seven powerful yoga asanas, each accompanied by a step-by-step guide to help you embrace their benefits fully.
Some yoga asanas to boost your immunity
1.Surya Namaskar (Sun Salutation):
Step 1: Stand tall at the front of your mat, palms pressed together at your heart center.
Step 2: Breath in deeply, extending your arms overhead and arching backward, gazing up.
Step 3: Breath out and fold forward, bringing your hands to the mat beside your feet.
Step 4: Breath in, extending your right leg back into a lunge while raising your arms overhead.
Step 5: Breath out and bring your left leg back, coming into a high plank position.
Step 6: Lower your knees, chest, and chin to the mat, keeping your hips lifted.
Step 7: Breath in, sliding forward into Cobra pose, lifting your chest, and gazing upward.
Step 8: Breath out, lifting your hips and pressing back into Downward Facing Dog.
Step 9: Breath in, stepping your right foot forward into a lunge, raising your arms overhead.
Step 10: Breath out, bringing your left foot forward and folding forward.
Step 11: Breath in, rise, extend your arms overhead, and arch backward.
Step 12: Breath out, returning to the starting position with hands pressed together at your heart center.
2. Anulom Vilom Pranayama (Alternate Nostril Breathing):
Step 1: Sit adequately on an erect spine and calm your shoulders.
Step 2: Close your eyes and put your right thumb on your right nose, softly closing it.
Step 3: Breathe deeply through your left nose, filling your lungs.
Step 4: Close your left nose along your ring finger, releasing the right nose.
Step 5: Breath out slowly on your right nose.
Step 6: Breathe in your right nose, then close it with your thumb. Step 7: Release the left nose and breathe out among it.
Step 8: Continue alternating the breath, breathe in under one nose and breathe out under the other, for some rounds.
3.Bhujangasana (Cobra Pose):
Step 1: Lie face-down on your mat, your legs expand, and the tops of your feet press into the floor.
Step 2: Place your palms below your shoulders, and your fingers circulate wide. Step 3: Breath in and steadily lift your head and chest off the mat, using your back muscles.
Step 4: Keep your elbows close to your body and stare forward, elongation your neck.
Step 5: Hold the pose for a few breaths, feeling the extent of your spine. Step 6: Breath out and slowly loosen, lowering your chest and head back down to the mat.
4.Ustrasana (Camel Pose):
Step 1: Kneel on your mat along your knees hip-width apart.
Step 2: Place your hands on your lower back, fingers mentioning the downside. Step 3: Breath in and lift your chest upside, arching your back and staring upside.
Step 4: If convenient, arrive your hands back to hang on to your heels.
Step 5: Keep your thighs perpendicular to the floor and press your hips forward side.
Step 6: Hold the position for some breaths, feeling the rise in your chest and abdomen.
Step 7: Breath out and slowly release, doing your hands back to your lower back.
5.Kapalabhati Pranayama (Skull-Shining Breath):
Step 1: Sit comfortably with an erect spine and relax your shoulders. Step 2: Take a deep inhalation, filling your lungs.
Step 3: Exhale forcefully through your nose, contracting your abdominal muscles.
Step 4: Allow the inhalation to happen naturally, without effort.
Step 5: Repeat this forceful exhalation followed by passive inhalation in a rhythmic pattern for several rounds.
6.Vrikshasana (Tree Pose):
Step 1: Stand tall with your feet hip-width aside, and arms comfortably at your sides.
Step 2: Transfer your weight onto your left foot and lift your right foot, placing the sole opposite your inner left thigh or calf.
Step 3: Find your balance and bring your hands together at your heart center.
Step 4: Fix your gaze on a steady point in front of you.
Step 5: Hold the pose for a few breaths, feeling rooted and steady.
Step 6: Exhale and slowly release, lowering your right foot back to the ground.
7. Savasana (Corpse Pose):
Step 1: Lie on your back with your legs extended and arms relaxed against your body.
Step 2: Close your eyes and permit your body to sink into the mat.
Step 3: Bring awareness to your breath, letting it flow naturally and effortlessly.
Step 4: Relax each part of your body, starting from your toes and moving upward.
Step 5: Stay in this state of deep relaxation for several minutes, absorbing the benefits of your practice.
Conclusion:
Regular practice of these yoga asanas can contribute to boosting your immune system and overall health. However, it’s important to remember that yoga is just one aspect of a holistic approach to strengthening immunity.