IMMUNITY BOOSTING YOGA & EXERCISES

 You can make several lifestyle and dietary changes today to strengthen your immunesystem.

These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Sometimes, the immune system tends to malfunction due to various reasons like stress, inactive lifestyle, and poor eating habits. And, when it does, it is not a good sign. The good news is that you can help to restore it to its previous glory by practicing restorative yoga, Pranayama, Acupressure & little exercise.

Although none of these suggestions can prevent COVID-19, they may reinforce your body’s defences against harmful pathogens.

Tips to strengthen your immunity naturally.

1.      Get enough sleep

2.      Eat more whole plant foods

3.      Eat more healthy fats

4.      Take a probiotic supplement

5.      Limit added sugars

6.      Engage in moderate exercise

7.      Stay hydrated

8.      Manage your stress levels

9.      Supplement wisely

10.   Drink a warm immunity-boosting beverage.

11.   Wash your hands — a lot. 

12.   Clean your nasal passages.

13.   Soak up early morning sun rays.

14.   Keep yourself joyful.

BOOST YOUR IMMUNITY WITH ACCUPRESSURE

Kidney 27 is an immune-boosting super star, and especially helpful for people who are prone to upper respiratory flu symptoms. The Kidney system is said to grasp Lung Qi, meaning it helps distribute the air that enters the lungs throughout the rest of the body. When this interplay doesn’t happen correctly, shortness of breath and cough can occur as well as fatigue because your body is not being properly oxygenated. Kidney 27 is easily accessible, located about one inch from the midline on the lower border of the collar bone.

Although better known as a fever-reducing point, Large Intestine 11 also is used preventively for colds and flus, and other immune-compromising conditions. In fact, one well-known style of Japanese acupuncture (Kiiko Matsumoto’s) considers Large Intestine 11 to be the master immune point in the body. It’s actually a point that falls just slightly below and outside Large Intestine 11. The exact location is determined according to sensitivity in that area. The most sensitive spot is usually the most effective when pressed or needled. Find Large Intestine 11 at the lateral (thumb side) edge of the elbow crease.

Make a thumbs-up sign. When you do that, you’ll see a depression at the base of your thumb. From that depression, Lung 7 is located approximately two finger widths up your arm. This acupuncture point is good for bolstering your body’s defensive energy, helping to keep your immune system strong. Symptomatically, Lung 7 is a frequently used point for cough, headache and stiff neck.

Stomach 36 is one of the most effective acupuncture points for strengthening the immune system and recovering from fatigue. Acupuncturists often incorporate this point into treatments because it is such an energizing point. Stomach 36 is found about a hand length below the patella of the knee, just outside the prominent tibia bone. Sometimes pressing this point, if it’s done firmly enough, will produce a strong sensation that travels down the leg. 

Before performing acupressure on any of these points, get into a comfortable position from which you can easily access all four points (don’t worry—not at the same time!).

·         Begin with Kidney 27 and work your way down the body. So, the order should be Kidney 27, Large Intestine 11, Lung 7, Stomach 36.

·         For Kidney 27 and Stomach 36, since you have both hands free, press the point on both sides of the body at the same time.

·         For Lung 7 and Large Intestine 11, try pressing the point on each side of the body to determine whether one side is more tender than the other. If so, focus your acupressure sessions on the tender side. If both are equally tender (or not at all), you can pick either, or take turns pressing the points on both sides.

·         Spend 30 seconds on each point. Apply firm pressure while breathing steadily into your abdomen. You’ll probably find this routine very relaxing, so feel free to repeat it. Especially this time of year, you can’t overdo it.

·         As a maintenance routine, shoot for doing the two-minute routine once in the morning and once before bed. If you start feeling fatigued, weak or like you might be coming down with something, up it to three times a day.

Does yoga boost immunity?

 

Yoga is a holistic practice that strengthens our physical body, as well as the microscopic systems that are not visible to the eye. As a result, the body’s natural defence mechanisms also improve. A healthy, disease-free body can be easily achieved by adopting a healthy lifestyle, including eating unprocessed, whole foods, maintaining a regular yoga and meditation practice, getting plenty of sleep, and minimizing stressors. Ayurveda, yoga, and meditation are the keys to achieving our full potential. To reap the immune-boosting results of yoga, be sure to maintain a daily practice!

Warm up routine:

- Perform soft rhythmic jumps 50 times.

- Swing the arms forward and backward powerfully 10 times.

- Circle the shoulders front and backward- 10 times.

- Twist the waist with arms open and stretched 5 times each side.

- Gently circle the knees, left and right sides,5 times each.

Pranayama Routine: (20-30 Min)

- Sit in a comfortable, relaxed position. Calm your mind and observe your thoughts.

- Perform Ujjayi for 5 minutes.

- Perform Ujjayi with Antara Kumbhak 9holding breath after inhaling) for 5 minutes.

- Perform Anulom Vilom for 10 minutes.

- Perform Kapalabhati (150 blows) with adequate rest in between.

YOGASANAS FOR BOOSTING IMMUNITY

 

As you begin to heal the inner you, you alter your immune system. 

Your immune cells are like little silent fighters that do so much behind the scenes and don’t get enough credit.

A weakened or compromised immune system can lead to chronic infections, inflammation, autoimmune issues, and even cancer.  Luckily, you can boost immunity when you practice yoga!

The poses are only one way to practice yoga for boosted immunity. Yogic breathwork (pranayama) also offers multiple health benefits.

Immune-boosting Yogasana:

 

1-  Bhujangasana (cobra pose)

2- Matsyasana (fish pose)

3- Adho mukha svanasana (downward dog)

4 – Uttanasana (forward bend) 

5- Dhanurasana (bow pose/ backbend) 

The importance of breath-holding:

Holding your breath can not only change the genetic activity of white blood cells (immune cells), but it also appears to significantly increase white blood cells to help fight illness.

Most people can hold their breath for somewhere between 30 seconds and up to 2 minutes.
Yogis have long known that the practice of voluntary breath control (consisting of intentional inhalations, retention, and exhalations) helps strengthen and purify the body so we can feel better and more energized. 

 People who are more self-compassionate have better coping skills, are more resilient to stress, and feel more motivated to achieve their goals and WELLNESS.