Today Corona or COVID 19 virus is spreading drastically worldwide. People who have a strong immune system can defeat this virus otherwise death ration is high in those countries where the immunity system is weak in their public. Start yoga for immunity system.
It is important to build a strong immune system these days because data says people who have a weak immune system are more victims of Coronavirus instead of strong immune system people.
There are lots of ways to enhance the immune system, but yoga is one of the effective ways to increase immunity. Let us discuss this topic deeply before starting Yoga for Immunity System.
What is Immune System?
Quite simply, our immune system is our front line against all invaders to keep us healthy. Pathogens, bacteria, parasites, viruses, and fungi are the main invaders for our bodies. Collectively, these create a group of antigens. The response to these is called the antigen response to the invaders. The term comes from a generation of antibodies.
Your immune system is an interactive network of organs, white blood cells, and proteins that protect our body from viruses and bacteria or any foreign substances.
Every minute of every hour of every day we are exposed to dangerous organisms, or to our skin or mucous membranes. These germs can cause disease if not our defense mechanisms.
When our system is working properly, we do not even notice these infections. But when our immune system becomes weak that is a reason, these invaders start attacking our body and we develop infections or other medical conditions.
How Immune System Works?
The immune system is a system created by the organism’s specialized cells and organs to protect against the negative effects of external biological influences.
The human body is very sensitive and often responds against any external biological attack. Immunity is the shield created by the collection of mechanisms used to protect the human body against any kind of infection.
Our immune system is a complex, complex system consisting of cells, organs, proteins, and tissues, which come together to provide us with natural defenses to protect us from bacteria, viruses, parasites, and fungi, from where it is referred to throughout the article as microbes.
There is literally no way to escape these four villains regardless of our body. What we can do is allow our bodies to function with optimal performance to prevent aggression.
Cells, tissues, proteins and organs come together to form this amazing defense system.
Cells – In our body bone marrow, white blood cells called lymphocytes are formed. These cells move in the bloodstream before the germs can overwhelm us.
Proteins – Proteins or antibodies are produced by the immune system to help neutralize toxins produced by certain microbes.
Lymphatic system – Made with lymph nodes to trap germs in the spleen and filter the blood to keep germs out.
Thymus – made up of lymphatic tissue and promotes the development of antibodies.
Tonsils & Adenoids – These two types of bacteria and germs enter the mouth or nose and infect themselves without allowing them to invade the rest of the body.
Supplement – A “safe home” for good bacteria to help the digestive system.
Pierce Patches – The follicles in the small intestine destroy the bacteria that enter the bloodstream.
What are Signs of a Weak Immune System?
Severe complications caused by influenza virus infection occur most frequently in those with a weakened immune system.
The first symptom of a cold is often a sore throat. The flu often begins suddenly, with a high fever. As well as body aches, headaches, nausea, and chills.
Vomiting and dizziness may also occur. After a few days, a dry, hacking cough usually develops along with the sore throat. Then there are other symptoms such as runny nose and cold.
5 Yoga for Immunity System
Siras Asana / Headstand Pose
Follow these simple tips to start headstand pose.
Sit In a knee position, rest on the heels of the feet with the buttocks.
Bend forward and place the forearms on the floor while keeping the elbows apart about shoulder distance. Interlock the fingers of both hands.
Place the top of the head pressed against the back of the head against the inside of the interlocked fingers.
When lifting the heels, keep the toe tips firmly on the floor and lift the knees off the floor.
Hold for the duration of the inspiratory breath. When you can no longer breathe comfortably, slowly inhale the hale and return to the floor, legs straight back to the floor, and slowly return to the knee position.
Sarvangasana/ Shoulder Stand
In this asana, the main focus should be on getting the legs, waist, and back in a single straight line and making this line 90 degrees with the ground.
In this asana, the arms are placed on the floor up to the elbows and shoulder-width apart.
The body is in a straight line from feet to shoulders. The chest is pushed forward and the chin is placed on the chest, called the ‘Jalandhar Bandha’.
All the pressure is on the neck, shoulders, and back of the head. The arms are placed on the back ribs, the legs are straight and the feet are relaxed.
While inhaling bending at the waist, lower the legs to the head and release the arms from the back to the top.
Inhale slowly lowering the back to the floor, keeping the legs at a 90-degree angle to the floor. Keep in mind, your spine should move slowly while doing this asana.
Inhale slowly lower both legs back to the supine position.
Side Stretching Pose
The basic approach to this pose is to stand with feet parallel to the knees and feet shoulder-width apart from hip-width. Push your hips to the right and bend your pelvis and thoracic spine to the left.
Push the floor to the left using your left foot to make it easier to push your hips to the right.
I suggest to hold the basic shape of the pose, and then slowly push your hips to the right and relax. When you push your hips right, your upper body and hand should drop in the left side.
Once you are comfortable with this action focus on reaching your ribs from your pelvis.
So first push your hips to the right, and then away from your pelvis, reaching your ribs to the side.
For extra stretching of the shoulders and arms, cross the ears, arms up and to the left.
When you reach your ribs, your pelvic girdle forms, you can reach your arms further away from your ribs. Do all these actions sequentially while inhaling (hips, ribs, arms).
Surya Namaskar Pose /Sun Salutation
Stand at the edge of your mat, keep your feet together, and balance your weight equally between both feet.
Extend your chest and relax your shoulders. When you inhale, lift both hands up from the sides, and when you inhale bring your palms to the prayer position in front of the chest.
Inhale the breath, lift the arms back and forth, and keep the muscles close to the ears. In this pose, the whole body is stretched from the heel to the tips of the fingers.
Exhale and bend forward from the waist while keeping the spine upright.
When you have fully inhaled, bring your hands to the floor next to your feet.
Exhale and push your right leg back as far as possible and bringing the right knee front side on the floor, turn the neck up and try to see the ceiling.
When you breathe in, bring the left leg back and bring the whole body in a straight line.
Bring your knees to the floor and breathe. Pull the hips back slightly, slide forward, and rest your chest and chin on the floor.
Raise your buttocks slightly. Both hands, both feet, both knees, chest and chin (eight parts of the body) should touch the ground.
Slide forward and lift the chest up in a cobra pose. You can bend your elbows in this pose with the shoulders away from the ears. Look at the ceiling.
Lift the breath, hips and tail bones to bring the body into an inverted ‘V’ posture.
Exhale and bringing the right foot forward between both hands. The left knee goes to the floor.
Inhale the breath, bring the left foot forward. Place the palms on the floor. You can bend the knees if necessary.
Inhale and exhale while turning the spine upwards. Raise the arms up, bend back slightly, and push the hips out slightly.
When you inhale, first keep the body straight, and then bring the arms down. Now take a rest in relax position and observe the movement in the body.
Bhujangasana /Cobra Pose
Lie on your stomach with your toes on the floor and your forehead on the floor.
Keep your legs close together so that your legs and heels touch each other lightly.
Place your hands (palms down) under your shoulders, keeping your elbows parallel and close to your torso.
Take a deep breath and slowly lift your head, chest and abdomen while placing your navel on the floor.
Pull your torso back and off the floor with the support of your arms.
5 Pranayama for Immunity Booster
Breathing is the most consistent and necessary action we can take. This is not only the basic function of providing us with oxygen, but the way we breathe is also linked to the well-being of every body system.
Most of us, inhaling inefficiently, take shallow breaths using the chest muscles rather than our proper deep breathing.
Inhale slowly, deeply and steadily. In terms of yoga, this step is called puraka.
The second step involves retaining the inhaled air. This stage is known as Kumbhaka yoga.
Constantly and slowly, exhale the retained air after inhalation. Your muscles need to return to a relaxed state. This stage is known as Racheka in yoga
The fourth stage begins when the lungs are empty. It has no break, no movement of air into or out of the lungs. Your muscles should relax at this stage before you start the cycle in the first stage. In yoga, this stage is called external Kumbhaka.
Inhalation and Exhalation both play an active role in this pranayama. Inhalation and exhalation are rhythmic and is in the same length in this pranayama.
This pranayama makes the respiratory system stronger and as well as boost the immune system. In bhastrika pranayama, one exhalation and one inhalation are equal to one pump, so start it at least with 30 rounds initially and then increase the quantity.
Exhalation works actively in Kapalbhati and inhalation plays a passive role in this pranayama. Always through the breath forcefully from your nostrils and stomach push inside while exhalation. Know more about kapalbhati pranayama
Anulom Vilom Pranayama
Anulom vilom should be done on an empty stomach, 4 hours after you eat. You should also find cool, comfortable weather.
Choose a meditation sitting posture. Keep your spine and neck upright and close your eyes.
Clear your mind about everything outside of this moment.
Rest your outer wrist on your knees.
Using your right hand, bend your middle and index fingers toward the palm of your hand.
Your thumb should be properly placed on your right nostril and touch your left nostril with your ring finger
Close your right nostril with your thumb and inhale slowly and deeply through your left nostril until your lungs are filled. Focus on your breathing.
Next, release your thumb and close your left nostril with your ring finger.
Slowly exhale through the right nostril.
Now do it in reverse, this time inhaling through the right nostril and exhale from the left side.
Sit quietly in a quiet place, well-ventilated corner with your eyes closed. Try to make your face happy and smiley.
Keep your eyes closed for a while. Notice the sensations in the body, the silence inside.
Place your index fingers on your ears. There is cartilage available between our cheek and ear. Put your index finger on the cartilage.
Take a deep breath and as you inhale, gently press the cartilage. When humming loudly like a bee you can hold the cartilage or push it in and out with your fingers.
You can also make a low pitch sound, but it is better to make a higher pitch for better results.
Exhale again and continue the same pattern 3-4 times. Bharamari pranayama helps to boost immunity and makes memory strong.
Surya Bhedi Pranayama
This pranayama is almost looks like Anulom Vilom pranayama but difference is only in Anulom Vilom we inhale with left nostril and exhale with right nostril and again inhale with right nostril and exhale with left nostril . But in Suryabhedi pranayama, we inhale and exhale only with the right nostril.
How can I boost my immune system fast?
Apart from Yoga and Pranayama, these tips can help you keep your immune system strong and prevent potential illnesses, colds, or flu viruses. These tips are easy to follow, but you need to follow them consistently to boost your self-immunity.
# 1 Healthy diet
If you want to boost and strengthen your immune system, you need to eat right and healthy. This means eating regularly and eating things that are nutritious and beneficial to your health.
Eat lots of fruits and vegetables like broccoli, carrots, and grapes. Broccoli and carrots are great antioxidants, and grapes are a jam rich in natural vitamin C. It is also important to avoid foods with unnatural sugars such as soft drinks and candy.
# 2 Exercise regularly
One of the best and easiest ways to boost your immunity is to exercise as often as possible. Jogging, weightlifting, yoga and active sports are great, especially in the winter when we are most susceptible to colds and flu viruses. Keeping your body active strengthens your ability to fight disease and keeps your blood flowing, which allows your body to produce natural antiviral properties.
# 3 Take Immunosuppressive Supplements
In addition to these immune boosting tips, it is also a good idea to take a variety of quality supplements. Here is a list of some of the best ones that can help strengthen your immune system.
Source Naturals Wellness Formula Bio-Aligned Vitamins & Herbal Defense For Immune System Support – Dietary Supplement & Immunity Booster – 240 Capsules
Host Defense, MyCommunity Capsules, Advanced Immune Support, Mushroom Supplement with Lion’s Mane, Reishi, Vegan, Organic, 120 Capsules (60 Servings)
Elder-Mune Sambucus Elderberry Gummies – Antioxidant Flavonoids, Immune Support Gummy Vitamins, Zinc Supplement & Vitamin C Supplement
Nature’s Way Sambucus Elderberry Gummies, Herbal Supplements with Vitamin C and Zinc, Gluten Free, Vegetarian, 60 Gummies (Packaging May Vary)
Amazing Grass Green Superfood Immunity: Super Greens Powder with Vitamin C, Cordyceps & Reishi Mushrooms, Tangerine, 30 Servings
# 4 Be clean
Being clean and washing your hands regularly may seem obvious, but most people forget. Do not forget to wash your hands, it is easy. Being in public places makes most people sick because it exposes you to germs.
Do not forget to go to the gym or do sports, take a shower or bath as soon as possible and wash your clothes and equipment.
# 5 Avoid alcohol & smoking
This is a very important point. No matter how many of our tips you follow, if you smoke cigarettes or smoke too often, you will get sick.
Smoking and alcohol can destroy your fragile natural body defenses. Even if you boost your immunity over a long period of time, just two drinks or smoke will bring you back to a weakened immune system. Have you ever had too many drinks and caught a cold or flu after a few days? This happens often and because you have abused your body. It’s not so easy if you are an experienced smoker or drinker, but give it a try and leave alcohol and smoking.
# 6 Try to avoid stress
Stress is an immune system killer. You may not realize it but all the stressful things that happen in your day can run your system. Try to avoid all unnecessary stressful moments and let them roll over you. It is difficult to master but try.
# 7 Get good sleep and rest
To keep it on top, after following all of these tips and advice, you need to make sure you get enough sleep and rest. If you stay up all day, and then go to the gym and stay up too late, you are running your body. Make sure you are sleeping well so that your body recovers and your system is ready for the next day.
Follow these 7 immune boosting tips and you will be amazed at how rarely you get sick! These are easy steps to follow and they should be implemented in your daily routine. Not only will you rarely get sick, you will quickly realize how much better you are feeling and you will notice the extra energy.
These are great ways to see quick results, but are also good for ensuring a long, happy and healthy lifestyle
Hi I am Christina , big fan of Yoga. I am working from last 6 years on Yoga projects. I and my husband both are big Yoga fan and we collect best yoga exercises for maximum benefits to others.