Yoga is an ancient Hindu practice that has been used for centuries to improve physical, mental, and spiritual well-being. In recent years, there has been a renewed focus on the use of yoga for physical health, with many studies showing that regular yoga practice can help to boost immunity. Here we look at 10 of the best yoga poses to help you stay healthy and strong.
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Trikonasana, also known as Triangle Pose, is one of the most popular yoga poses and can be used to boost immunity. It helps to stretch the spine, improve posture, and open up the chest and shoulders. This pose also helps to strengthen the core, improve balance, and increase flexibility. To practice this pose, stand with your feet wide apart, and stretch your arms out to each side. Reach your right arm down to touch your right foot and your left arm up to the sky. Hold the pose for several breaths, then switch sides.
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Bhujangasana or Cobra Pose helps to strengthen the back, improve posture, and reduce stress. To perform this pose, begin by lying on your stomach on the floor. Place your hands flat on the floor under your shoulders. Engage your abdominal muscles, and press your tailbone into the floor. Exhale and lift your head, chest, and shoulders off the ground. Draw your shoulder blades down your back and keep your neck in line with your spine. Hold this pose for up to 15 seconds. Release your body back to the ground, and repeat this pose up to three times. Bhujangasana can help to improve immunity by increasing oxygenation in the body and stimulating the immune system.
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Balasana, or Child’s Pose, is a great pose for relaxation and stress relief. Kneel on the floor with your big toes touching. Slowly lower your torso over your thighs and rest your forehead on the floor. Reach your arms out in front of you, palms facing down. Relax your shoulders and keep your spine long. Hold the pose for up to a minute, then slowly rise up. Furthermore, Balasana increases circulation to the abdomen, stimulating the digestive system. It also helps to reduce fatigue, allowing the body to recharge. Meanwhile, the forward-bowing motion opens the chest and encourages deep breathing, which helps to oxygenate the body and improve the immune system. In addition, this pose increases the ability of the body to fight off infections. The hip flexors and spine are gently stretched, helping to reduce stress and tension in the body.
Ustrasana, or the Camel Pose, is an effective way to boost immunity. To begin, kneel on the mat with the knees hip-width apart. Reach your hands back to hold onto the heels of your feet. Gently tilt your pelvis forward and lift your chest up. On an inhale, arch your back and lift your head up. Keep the arms straight and activate your core muscles. To deepen the pose, bring your hands to your lower back and press your palms together. Hold for five to seven breaths. Additionally, you can add in a gentle backbend by arching your back further and lifting your chest higher. Finally, to release the posture, slowly roll your spine back down and rest your forehead on the mat.
6- Adho Mukha Svanasana
(Downward Facing Dog Pose)
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Adho Mukha Svanasana, or Downward Facing Dog Pose, is an excellent yoga pose to boost immunity. To begin, come onto all fours on your mat. Spread the fingers wide and press firmly through the palms. Inhale, and tuck the toes under. Exhale, and lift the hips up and back, straightening the legs while pressing the heels down. Reach the chest towards the thighs, while keeping the arms and legs active and engaged. Firmly press the shoulder blades down the back and lift the sternum towards the chin. Relax the head and neck. Remain here for five to eight breaths. Furthermore, this pose helps to release tension in the spine, back, and shoulders. Finally, exit the pose by lowering the knees to the mat, and rest in Child’s Pose.
5- Ardha Matsyendrasana
(Half Lord of the Fishes Pose)
This yoga pose is great to strengthen and detoxify the body. To begin, sit on the floor with your legs stretched out in front of you. Bend your right knee and place your right foot outside your left thigh. Then, place your left foot outside your right thigh. Finally, wrap your right arm around your left knee and your left arm around your right knee. Inhale deeply as you twist your torso to the left. Hold the pose for 30 seconds and then exhale as you twist to the right. Repeat the pose 3-5 times on each side. Additionally, if you feel any discomfort, modify the pose by placing a cushion or yoga block between your knees. With regular practice, this pose can help boost your immunity and overall well-being.
(Seated Forward Bend)
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Paschimottanasana, or Seated Forward Bend, is another great pose for boosting immunity. Start by sitting with your legs outstretched and your back straight. Begin to slowly inhale and as you exhale, lean forward, reaching your arms out in front of you. Gradually, bend forward and try to touch your toes. As you hold the pose, focus on your breathing and concentrate on any areas of tension in your body. To deepen the pose, you can use a yoga strap to help you reach further. Moreover, you can also use blocks to support your legs and keep your chest lifted. Finally, as you come out of the pose, gently roll up your spine until you’re back in a seated position.
Marjaryasana, or Cat Pose, warms up your spine, shoulders, and hips, and improves posture. Begin in a tabletop position on all fours. Inhale as you arch your back and tilt your head up towards the ceiling. This is the Cow Pose. Exhale and round your back, tucking your chin towards your chest. This is the Cat Pose. Repeat this pose several times, transitioning smoothly between Cow and Cat. Moreover, you can also add a gentle twist to each pose by rotating your torso to the right and left. As each repetition passes, feel your spine become increasingly relaxed and your breath becomes more rhythmic. Ultimately, this pose can help strengthen your immune system and restore balance to your body.
Virabhadrasana or Warrior Pose helps to strengthen the core, arms, and legs, and improve balance. Start by standing with your feet together and arms at your sides. Inhale deeply and raise your arms up to the sky. As you exhale, step your right leg back about three feet. Bend your left knee so that it is at a 90-degree angle and your thigh is parallel to the floor. Gently press your palms together at your heart center and draw your shoulder blades down. Hold for five breaths.
Next, draw your arms up, extending your fingertips toward the sky. Firmly press your back foot into the ground and gaze straight ahead. Hold for five breaths. Now, slowly bring your arms down and step your right leg back to meet your left. Take a few moments to stand tall and steady. Finally, repeat the pose on the opposite side. By practicing this pose regularly, you can help boost your immunity and improve your overall health.
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Savasana, or Corpse Pose, is one of the best poses for boosting immunity. This pose helps to relax the body, calm the mind, and reduce stress. . Lie flat on your back, legs slightly apart, arms resting at your sides with palms facing up. Close your eyes and take a few deep breaths. Allow your body to relax and sink into the floor. Take note of any areas of tension and consciously allow them to release. Focus on your breath, inhaling deeply and exhaling slowly. As you exhale, imagine any negative energy leaving your body. Allow yourself to be still and quiet for approximately five minutes. Transitioning into a more active pose, come up to a seated position. From here, slowly begin to move your body, stretching and releasing any remaining tension.