Our immune system is of utmost importance and plays a significant role in keeping us fit and healthy. In this fast moving world where one hardly gets time to take care of himself, here we bring to you a complete
yoga routine that you can follow to maintain your
immunity.
Understanding low immunity systems: - Seasonal
allergies indicate imbalance in the immune system.
- The symptoms would be stuffy nose, ears and sinuses, inflamed eyes, headaches, sore throat and difficulty in breathing, caused by the mucus- producing process of the immune system.
Mucus is released from the body to prevent foreign bacteria from entering it.
- Emotional
stress can also cause low immunity.
- The thymus gland would be the focus in the asanas.
- People with low immunity should practice asanas at a slow and gentle pace, paying a lot of attention to breathing.
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.
- Circle the ankles clockwise and anti-clockwise with the front sloe pressed to the ground and heel raised 5 times each.
Pranayama Routine: - Sit in a comfortable, relaxed position. Calm your mind and observe your thoughts.
- Perform Ujjayee for 5 minutes.
- Perform Ujayee with Antara Kumbhaka 9holding breath after inhaling) for 5 minutes.
- Perform Anuloma Viloma for 10 minutes.
- Perform Kapalabhati (150 blows) with adequate rest in between.
Standing Asanas Routine: - Tadasana- Urdhva Tadasana- Vrikshasana- Santulanasana - Padangustasana - Surya Namaskara: Alternate between A and B-5 times each
- Trikonasana- Parivrtta Trikonasana- Parsvakonasana- Parivrtta Parsvakonasana- Parsvottanasana- Prasarita Padottanasana- Utthita Hasta Padangustasana- Vatayanasana- Veerabhadrasana 3- Utkatasana- Uttanasana- Eka Pada KapotasanaFloor-Asanas Routine:- Chaduranga Dandasana- Urdhva Mukha Svanasana- Adho Mukha Svanasana - Shalabhasana- Dhanurasana : Follow with relaxing the back. Lie with chest down and move feet up and down with bent knees.
- Vajrasana- Ushtrasana- Baddha Konasana- Gomukhanasana - Navasana- PurvottanasanaCooling-Down Routine:- Supta Padangustasana 1- Sarvangasana- Halasana- Setu Bandhasana- Shirasana- Matsyasana- Shavasana -5 mins
Sit in Padmasana for a count of 5 breaths before leaving the mat.
- Important: Please make sure that all the asanas and Pranayama techniques have been taught to you by your yoga guru. A doctor's permission could be essential in some cases. To increase immunity, asanas that increase energy flow to the neck region should be practiced.
- Courtesy: The Power Of Yoga By Yamini MuthanaFor more stories, follow us on Twitter and Facebook