Yoga boosts overall health and helps in boosting immunity too. The immune system protects us from harmful things that could enter our body from the outside environment. Immunity also fights against disease-causing germs of bacteria that could occur inside the body as well. The main task of the immune system is to eliminate pathogens, viruses, parasites, or fungi that could cause harm to us and to remove them from the body. The immune system recognizes and neutralizes these harmful substances from the body’s environment and fights disease-causing germs such as cancer cells. 

There are two subsystems contained within the immune system called the innate immune system and the adaptive immune system. Both of these subsystems are linked together and work to remove harmful substances and germs which usually trigger an immune response. 

Regular practice of yoga asanas has shown effective results. Different asanas boost immunity, build the body’s strength, increase energy levels, bring down anxiety and stress, infuses positivity and freshness in the mind.

Exercising helps to boost our metabolism and if you choose the right kind of exercise. As COVID-19 is an infection of the upper respiratory system it is crucial to strengthen the muscles of your lungs to cut down the risk of infection and yoga can be great for that. Practised for more than 5000 years across the country, this ancient Indian form of physical activity has been confirmed by science for its varied health benefits. Performing some easy yoga asanas pre and post-infection can help to improve the immune system and strengthen the muscles of the lungs.

So, take a look at these simple yoga poses that boost immunity and improve breathing

  1. Child’s Pose or Balasana

As this is a resting pose, it helps relax the body. The regulated breathing helps restore you to a state of calmness.

The simple relaxing asana releases tension from your lower back reduces stress and fatigue, elevates mood and rejuvenates your mind. It works perfectly in boosting your immunity.

Step by step guide:

  1. Kneel down on the floor and touch your big toes to each other as you sit on your heels. Once you are comfortable, spread your knees hip-width apart. Inhale.
  2. Bend forward, and lay your torso between your thighs as you exhale.
  3. Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip such that they point towards the navel. Settle down on the inner thighs.
  4. Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck.
  5. Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. You must feel the weight of the front shoulders pulling the blades widely across your back.
  6. Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.
  7. To release the asana, first stretch the front torso. Then, breathe in and lift from the tailbone while it pushes down into the pelvis.
  1. Dhanurasana or Bow pose

Dhanurasana pose is a great yoga pose that stretches and stimulates almost all important types of body muscles like arms, shoulders, back, biceps, triceps, core (abs), hamstrings, chest, hips, knees and the neck.

Bow pose improves the flow of blood in the body that helps to boost immunity. This exercise puts pressure on the digestive tract that helps to digest food easily.

Step by step guide:

  1. Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
  2. Fold your knees, take your hands backward, and hold your ankles.
  3. Breathe in, and lift your chest off the ground and pull your legs up and towards the back. 
  4. Look straight ahead with a smile on your face.
  5. Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow.
  6. Continue to take long, deep breaths as you relax in this pose. But, bend only as far as your body permits you to. Do not overdo the stretch.
  7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  1. Bhujangasana or Cobra pose

Mastering this pose can help you fight with obesity or weight gain, body stiffness, back pain and stomach disorders.  Just like any in other aasan, inhaling and exhaling is an essential part of this pose. Focusing on breathing while holding this pose helps in relieving oneself from anxiety and stress.

Bhujangasana or the cobra pose opens your lungs, strengthens your spine and increases your energy. It can help to improve digestion and relieve the pressure on your liver, thereby reducing the load on your immune system.

Step by step guide:

  1. lie down on your stomach with your forehead touching the ground. Make sure that your toes are flat. Keep your legs close together and your feet and heels should be only brushing with each other.
  2. lace your hands under your shoulder in such a way that your palms face downwards. Make sure that your elbows are parallel and close to your core.
  3. The next step is to breathe in and slowly raise your head, chest and then abdomen. Make sure that while you lift your upper body, you navel should be touching the ground. Stretch back to the capacity of your body. Tilt your head back and look up.
  4. While you curve your spine focus on your breathing. Make your breathing the centre of your attention.
  5.  Hold the pose for 20-30 seconds and while you exhale, take your initial position on the ground. Repeat this for the next 10-15 minutes as per your body allows and make sure you don’t overdo.
  1. Seated Forward Bend or Paschimottanasana

It is an excellent asana that can help improve your mental health and overall well-being. Paschimottanasana or Seated Forward Bend improves digestion, provides relief from nasal congestion and reduces anxiety. It also helps to keep the brain calm and reduces symptoms of post-COVID mental issues.

Step by step guide:

  1. Sit down on the ground with your legs stretched in front of you and your hands resting by your side.
  2. Take a deep breath and draw your spine up long. Stretch your hands towards the ceiling.
  3. Exhale, bend forward to touch your toes with your hands.
  4. Your belly should be resting on your thighs and your nose should touch your knees.
  5. Stay in this position for 4-5 seconds and then go back from where you started.

5.Corpse Pose or Savasana

This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.

Savasana is the easiest and relaxing asana. your go-to asana. This exercise helps you breathe better and calm your mind.

Step by step guide:

  1. Lie down comfortably on your back with your hands and legs stretched.
  2. Close your eyes and inhale slowly through your nostrils.
  3. Exhale and think that body is relaxed.
  4. Stay in this pose for 10 minutes
  1. Virabhadrasana 2 or Warrior 2

A powerful stretch for the legs, groins, and chest, Virabhadrasana II also increases stamina. It helps to relieve backaches, and stimulates healthy digestion.

To get into this pose, you are required to be focused and use a lot of strength, and as your body strives to achieve it, it becomes both flexible and immune. This asana opens your chest and helps you breathe better.

Step by step guide:

  1. Stand on the ground with your feet hip-width apart and your arms by your sides.
  2. Exhale and take a large step to your left (2 to 3 feet away from your right foot).
  3. Now turn your left toes outwards and bend your knees at a 90-degree angle.
  4. Turn your right feet inwards by about 15 degrees. The heel of your right foot should be aligned to the centre of the left foot.
  5. Lift both your arms sideways. Bring it to the level of your shoulders. Your palms should face upwards. Take a few deep breaths in this position.
  6. Turn your head to your left and gently push your pelvis down as much as you can. Pause for a few seconds and then come back to the starting position. Repeat the same on the other side.
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