Just In
- 40 min ago These Common Habits Can Be Insidious, Can Hurt Any Partner And Ruin Any Relationship
- 3 hrs ago What Is Porcelain Doll Makeup Trend? 6 Tips To Achieve The Doll-like Glamour
- 5 hrs ago These Zodiac Signs Are Extremely Stubborn And Struggle When It Comes To Apologizing
- 7 hrs ago Daily Horoscope, 18 April 2024: Libra Will See Financial Success, Relationship With Spouse Will Improve
Don't Miss
- Movies Varshangalkku Shesham Box Office Collection: Vineeth Sreenivasan's Film Shines; Makes Over Rs 50 Crore
- Finance 1:6 Split: Metal Giant Vedanta Shares Hit New 52-Week High On Big Announcement; Splitting Up By Dec-2024
- Education IIT Madras Introduces International master's course on Water Security and Global Change
- Technology Realme C65 Reportedly Launching Soon in India - Check Expected Price & Specs
- News ED Attaches Actress Shilpa Shetty's Juhu Flat, Raj Kundra's Properties In Money Laundering Case
- Sports Why is Dhanashree Verma not attending IPL 2024 matches of husband Yuzvendra Chahal?
- Automobiles Kerala Spearheads Revival of Iconic Double-Decker Trains in India
- Travel From Coconut Breaking on Head to Men Dressing as Women: 12 Unique Indian Rituals Explored
International Yoga Day 2022: 6 Yoga Poses To Boost Your Immune System
Your immune system is a vast network of cells, tissues and organs that are constantly on the lookout for killing viruses, bacteria, parasites and more that try to attack the immune system, thus preventing infections.
Sometimes, your immune system tends to stop working due to various factors like stress, poor eating habits, and an inactive lifestyle. In order to keep your immune system functioning properly, you need to do exercises like yoga which is an excellent way to help strengthen your immune system.
According to a research study published in the Journal of Behavioural Medicine, yoga aids in boosting your immune system and lowers inflammation in the body [1] . Like every year, this year too International Yoga Day will be celebrated on 21 June.
Yoga Poses To Boost Your Immune System
1. Child pose (Shishuasana) [2]
The child pose works by decongesting the chest and building a better immune system. It also has other benefits such as relieving constipation, relaxing the back, and calming down the nervous system.
How
to
do:
- Sit on your heels, place your hips on the heels, bend forward and put your forehead down on the floor.
- Keep your arms beside your body with hands on the floor and palms facing upwards.
- Gently press your chest on the thighs.
- Hold for a few minutes and inhale and exhale.
Note: If you have a back or knee injury avoid this pose.
2. Fish pose (Matsyasana) [3]
This yoga asana allows you to expand your chest and stimulate the thymus. This aids in enhancing the body's immunity level. It also stretches the neck, tones the pituitary gland, relieves tension in the shoulders and neck, and brings relief from respiratory disorders.
How
to
do:
- Lie on your back, keep your feet together and hands relaxed beside the body.
- Place your hands under your hips with your palms facing down.
- Inhale, lift the head and chest up with your head lightly touching the floor and keep your legs intact on the floor.
- Hold this position for as long as you can, inhale and exhale.
Note: People with high or low blood pressure, migraine and insomnia should avoid fish pose.
3. Plow pose (Halasana) [4]
Plow pose is a backward bend pose that increases the release of white blood cells in the body and strengthens the immune system. It also stimulates the thyroid glands, tones the legs, calms the nervous system, and strengthens the back muscles, neck, and shoulders.
How
to
do:
- Lie on your back with your arms beside you and palms faced down.
- As you inhale, use your abdominal muscles to lift your legs off the floor vertically at a 90-degree angle.
- Breathe normally and slowly turn your legs to a 180-degree angle over your head till your toes touch the floor.
Note: If you have high blood pressure or a neck injury avoid this pose.
4. Bow pose (Dhanurasana) [5]
Bow pose stimulates the flow of white blood cells by putting pressure on the digestive system. It also expands the chest, neck and shoulders, tones the legs and arm muscles, strengthens the abdominal muscles and back, fights stress and provides relief from menstrual discomfort and constipation.
How
to
do:
- Lie on your stomach with your feet hip wide apart and your arms by the side of your body.
- Fold your knees, take your hands backwards and hold your ankles.
- Inhale, look straight ahead, lift your chest off the ground and pull your legs backwards and forwards.
- After 15-20 seconds as you exhale, slowly bring your legs and chest to the ground.
Note: Avoid bow pose if you have a headache or migraine, low back pain, hernia, neck injury, and high or low blood pressure.
5. Cobra pose (Bhujangasana) [6]
This yoga asana opens up your chest which further aids in releasing white blood cells that boost the body's immunity. The cobra pose also tones the abdomen, improves flexibility in the middle and upper back, improves blood circulation and lowers stress and fatigue, etc.
How
to
do:
- Lie on your stomach with your toes flat on the floor.
- Keep your hands in front with your palms facing downwards under your shoulders.
- Take a deep breath and slowly lift your head, chest and abdomen.
- Breathe out and gently bring back your head, chest and abdomen to the floor.
Note: Avoid this pose if you suffer from carpal tunnel syndrome.
6. Bridge pose (Setu Bandhasana) [7]
The bridge pose increases energy in the body and builds better body resistance against pathogens. It also opens up the heart vessels and improves blood circulation.
How
to
do:
- Lie on your back and fold your knees with knees and ankles in a straight line.
- Keep your arms beside your body with your palms facing downwards.
- Inhale, slowly lift your back off the floor.
- Keep breathing and hold this posture for at least 2 minutes.
Note: Avoid this pose if you are suffering from back and neck injuries.
- [1] Falkenberg, R. I., Eising, C., & Peters, M. L. (2018). Yoga and immune system functioning: a systematic review of randomized controlled trials.Journal of behavioral medicine,41(4), 467-482.
- [2] Child Pose (Shishuasana). Retrieved from https://www.artofliving.org/yoga/yoga-poses/child-pose-shishuasana on June 21, 2019
- [3] Fish pose (Matsyasana). Retrieved from https://www.artofliving.org/yoga/yoga-poses/fish-pose on June 21, 2019
- [4] Plow pose (Halasana). Retrieved from https://www.artofliving.org/yoga/yoga-poses/plough-pose on June 21, 2019
- [5] Bow pose (Dhanurasana). Retrieved from https://www.artofliving.org/yoga/yoga-poses/bow-pose-dhanurasana on June 21, 2019
- [6] Cobra pose (Bhujangasana). Retrieved from https://www.artofliving.org/yoga/yoga-poses/cobra-pose-bhujangasana on June 21, 2019
- [7] Bridge pose (Setu Bandhasana). Retrieved fromhttps://www.artofliving.org/yoga/yoga-poses/bridge-posture-setu-bandhasana on June 21, 2019
- healthWhat Is The First Yoga Pose You Should Learn?
- healthInternational Day Of Yoga: List Of Yoga Equipment To Elevate Your Experience
- faith mysticismInternational Day Of Yoga 2022: Swami Avdheshanandji Leads Josh MASH Yoga Day Campaign
- diet fitnessInternational Day Of Yoga: From Delhi To Beijing, Thousands Begin Their Day With Yoga
- wellnessWhat To Do Before And After Yoga Practice
- diet fitnessInternational Day Of Yoga 2022: What is Yoga Nidra? Benefits And How To Perform
- skin careInternational Yoga Day 2022: Beauty Benefits Of Yoga And Yogasanas You Should Try
- yoga spiritualityInternational Yoga Day 2022 Highlights: Yoga Is A Way Of Life, Says PM Narendra Modi
- diet fitnessUnion Health Minister To Lead International Yoga Day Celebrations At Statue Of Unity In Gujarat’s Kevadia
- diet fitnessInternational Day Of Yoga 2022: Beneficial Yoga Poses For People With Parkinson’s Disease
- lifeInternational Yoga Day 2022: History, Theme And Significance Of This Day
- wellnessInternational Yoga Day 2021: Benefits Of Tortoise Pose Yoga And How To Do It