All of us have understood the worth of our immune system ever since the covid-19 pandemic hit us. Even though the situation is better, it’s far from normal. So, don’t relax just yet. Keep your immune system healthy and active. How? Sneak in a yoga session in your daily routine.
We got Namita Piparaiya to show us some easy yoga positions to help improve immunity.
Cat Cow Movement
- For this asana, start in a tabletop position on your hands and knees.
- Keep your fingers nice and wide, your knees and hips should be in a straight line.
- Inhale and look up, and exhale, bring chin to chest. Do this movement a few more times. This movement energises your spine at the start of your yoga practice.
- Now, return to your neutral tabletop position.
- Extend your right leg back. Dig your heel into the ground and push it in the opposite direction. Shift your shoulders backwards as well.
- You’ll feel a nice stretch in your right calf. Hold in that position for a couple of seconds. Concentrate on your breath as you do so.
- Now, come back to your neutral position. Lift your right leg and bring it parallel to the floor. Lift as high as possible, and hold for a couple of seconds. Ensure that your posture is correct.
- Repeat steps 5, 6 and 7 with your left leg.
- We will now switch to the extended child pose.
- Join your palms together, bend your elbows and place your forehead on the ground. This modified pose will give you an additional stretch in your laps.
- Let your chest sink in towards the mat.
- This pose helps manage stress and anxiety. So, you can get in this position anytime you feel overwhelmed, to cool yourself down.
- Breath two more times. Now exhale and rise up back into the tabletop position and further, into a kneeling position.
- Place your hands on your waist, draw the elbows together and lean back.
- We are doing a mild camel pose.
- With every breath, try to bend a little more.
- Relax, breathe for a couple of seconds and repeat again. Try to lean deeper than before.
- Relax, and come back into the neutral tabletop position. If your back feels uncomfortable, swing your hips from side to side, that would help.
Full Camel Pose
- This time, we are doing a full camel pose.
- Come back into the kneeling position. If you prefer, you can tuck the toes in, or keep the toes as they are.
- Now, take your right hand up and place it on the right heel, circling all the way back. Do the same with your left hand.
- Shift your hips forward without moving your hands. This is the camel pose.
- Hold. Take five deep breaths.
- Release and come back to the neutral position.
Do some up and down and side by side pelvic tilts to release the lower back.
- Now, back in a tabletop position. From here, move your right foot forward and come into Ashwa Sanchalan.
- This is a type of a low lunge. Stay in this position.
- If this position doesn’t seem challenging enough, rise up and place the right hand on the right quad. Take your left arm up and move into a side bend.
- Stay in this parsva anjaneyasana position for two more breaths.
- With your left knee on the ground and your right knee raised up, hold your hands together and find a back-bend.
- If you’re comfortable, make the bend a little deeper, or stay lifted.
- Hold for a couple of breaths. Bring your hands down, and get back in the tabletop position.
- Now, with your right knee on the ground and your left knee raised up, hold your hands together and find a back-bend.
- Back-bends improve your blood circulation, and thus, improves your immunity.
- Bring your hands down as you exhale, take the knee, and sit back.
- From this vajrasana, move into a bridge pose.
- Lay flat on your back, bend your knees and relax for a few moments.
- With your knees above your ankles and feet parallel to each other, inhale and lift. Lift as high as possible.
- Squeeze your glutes. Ensure that your knees are above the ankles.
- If you’re comfortable, you can roll your shoulders back and interlock your finger under your legs.
- Hold for a few breaths. Exhale, bring your hips down to the ground.
- Relax for a few moments, straighten your legs, stretch your arms out, palms facing up, legs comfortably apart, move into savasana.
- You can stay in this position for as long as you would like.
This is all for this session. Keep practising yoga regularly to experience its benefits. Yoga not only improves your immunity but also helps maintain your overall physical and mental wellbeing. So include yoga in your daily routine now to reap its multiple benefits.