As coronavirus is spreading rapidly across nations, people are getting more and more concerned about their health and safety.
Maintaining hygiene is essential, but, along with that, there are a few things you can and should do to boost your immunity naturally.
You can eat foods that improve the immune system, and you can perform some poses of yoga or immunity-boosting.
Read more: What are the 10 best immunity boosting foods?
Does yoga improve immunity?
Yes, yoga can improve immunity. Yoga postures have your body, organs, and tissues moving, therefore, facilitating lymphatic functions. Lymph is a fluid that has immune cells. A greater flow of lymph means a better immune system.
The poses which require greater movement are examples of yoga for immunity.
Also, it is one of the meditative benefits of it, as well. It helps the body’s immune system to act according to the need.
Read more: How does the immune system work?
Which yoga is best for the immune system?
5 best poses of yoga for immunity.
Matsyasana (fish pose)
Fish pose or Matsyasana is an elevated pose which detoxifies you and boosts energy levels. It is one of the best yoga for immunity. It can open up nasal passageways and relieves congestion.
How to do it?
- Lay down straight on the floor on your back. Legs should be straight, and keep your hands at your sides.
- Raise your chest while elevating your head. Relax your chest.
- Keep shoulders easy and arms wide open.
- Stay in this position for 2-3 minutes.
Trikonasana (Triangle pose)
The pose gives a great stretch to the hamstrings, inner thighs, and side body. It is both a strengthening and lengthening yoga for immunity. It increases lung capacity and is good for osteoporosis.
How to do it?
- Stand straight with your legs wide open, open your arms to your sides.
- Step your left foot towards the side such, as in a way it faces outside. Keep the right foot facing forward.
- Open your legs as wide as possible, without collapsing.
- Then, bend towards the left side and reach your left foot with your left hand. Keep the right arm high up and look at it.
- Stay in this position for 5 breaths.
Viparita Karani (Legs up the wall)
The yoga pose increases nerve attachments, promotes blood flow, and heals your body. It is also good for people suffering from reproductive and fertility issues. It is one of the simplest yoga for immunity.
How to do it?
- Lay down on your back, close to a wall with your feet facing the wall.
- Lift your legs and place then against the wall while moving towards it.
- Make your butt as close to the wall as possible without stressing your lower back.
- Let your head, arms, and, shoulders rest completely.
- Stay in the position for 5-10 minutes.
Uttanasana (Forward Bend)
Yoga poses like this are great for easing congestion. It is one of the easiest yoga for immunity. The pose is also great for stress releasing and it soothes the body and mind by decreasing the pressure from the nervous system.
How to do it?
- Stand straight with your feet, shoulder-width apart.
- Start to bend forward and fold at the waist, gently. ( You can slightly bend the knees.)
- As you reach towards the ground, place your palms on the floor. ( You can place them on your ankles or thighs too.)
- Stay in this position for 5-10 breaths.
Child’s pose
The pose is about being stress-free and relaxed like a child. It helps you relax. The pose helps to restore physical, mental, and emotional activeness. It is one of the basic yoga for immunity.
How to do it?
- Fold your knees and sit.
- Place your hips on your heels.
- Lower yourself towards the front and bring your hands forward by your side.
- Press your thighs against your chest and breathe lightly.
So, these were some poses of yoga for immunity boosting.
Another essential thing during the coronavirus is improving your lung health and breathe. Well, yoga helps you with that as well.
Does yoga help with breathing?
Yes, yoga does help in better breathing and also improves lung capacity and health. Yoga puts great emphasis on breath, it makes you take fewer but deeper breaths. It promotes complete breathing with maximum volume intake and exhaling efficiently.
In simple words, you inhale a greater volume of air and this will gradually increase the lung room and capacity.
Poses that require deeper breathing are a perfect example of yoga for breathing and lung health.
It calls for breathing through the nose, this prevents harmful air from entering your lungs.
Read more: 15 amazing benefits of yoga.
Which is the best yoga for breathing?
As there are certain poses of yoga for immunity, some of the poses of yoga for breathing are also there.
5 poses of yoga for breathing and better lung health.
Sukhasana
The pose helps to improve focus and concentration. It makes you feel comfortable in the meditating position. It calms the mind and strengthens the brain. It is beneficial for the lungs as it makes you breathe slowly but in a large volume. It is the easiest yoga for breathing and better lungs.
How to do it?
- Sit on the floor with your legs crossed.
- Keep your spine straight.
- Place your hands on your knees.
- Relax your body and breath slowly.
(You can close your eyes while doing this.)
Read more: 5 basic yoga poses for beginners.
Cow pose
It opens the chest cavity and promotes better breathing. It improves posture and strengthens the spine, as well. You do the pose while inhaling, so, it stretches the rib cage and therefore increases lung capacity.
How to do it?
- Start by sitting on your knees.
- Put your hands in front of you and get in a tabletop position with hands, elbows, and shoulders align parallel to your thighs. (refer image)
- Drop the belly down and keep the core tight, while inhaling.
- Lift the eyes and point the tailbone up making a U-shape with your spine.
This pose is done with the cat pose. And, performed together it is called the Cat-Cow pose. You do the Cow pose while inhaling, and the Cat pose while exhaling.
Cat pose
The pose helps with digestion and tones the core. It improves circulation, as well. It is one of the best yoga for breathing.
How to do it?
- Start by sitting on your knees.
- Put your hands in front of you and get in a tabletop position with hands, elbows, and shoulders align parallel to your thighs. (refer image)
- While exhaling, bend forward and try to touch the chin to the chest. Lift the belly inward and upward towards the spine.
The Cat-Cow pose is one of the most beneficial yoga for breathing and body balance.
Bridge pose
It is not only a great pose of yoga for breathing but also has many other benefits. It strengthens the spine, back muscles, gluteal muscles, and legs. It calms the nervous system and energizes the body. It reduces lower back pain and improves lung capacity. It also helps to regulate digestion.
How to do it?
- Lay down on your back with hands placed on your sides, and palms facing the ground.
- Fold your knees to align them with thigh bones. Place your feet a little away from your butt.
- Lift your waist and butt off the floor, go as high as you can. Your knees, waist, and shoulders should align. (see image)
- Keep the legs parallel and hold hands under your lifted back.
Read more: 5 basic exercises you can do at home.
Hand to the big toe pose
Along with being a great yoga for breathing, it soothes the mind, improves digestion, strengthens the shoulders, calves, and thighs. It helps relieve insomnia, as well.
How to do it?
- Do the Forward bend, hold your big toes with your index finger and thumb.
- Inhale while lengthening your spine.
- Exhale while bringing your chest closer to your thighs. You can end the elbows outward to help you press deeper.
- Hold for around 5 breaths.
Conclusion
There is a serious need for these yoga poses amidst the corona-virus crisis. Meditate and do Prayer too.
Try these poses of yoga for immunity to prevent yourself from the virus and any other disease. And, the poses of yoga for breathing to improve your lungs and breathing capacity.
Hurry Share with your friends and family.
