Enjoy the peak winter season with better immunity. Try these 5 Yoga Asanas now.
From the common cold to the flu, numerous viruses are on the prowl during winters. And, you need to be fit to avoid getting sick. Thankfully, practicing Yoga & Meditation helps strengthen the immune system. Ancient yogis would barely cover themselves with clothes while meditating in deep woods. And, yet, they were known for their robust mental and physical health. It is because yoga was a way of life back then.
Five asanas for combatting disease-causing germs:
- Kapalbhati where Kapal means head or skull and Bhati means shining
Also known as breath of fire, Kapalbhati is a breathing technique that cleanses and purifies the body from toxins. Even though the shat kriya looks minimalistic, it is a technical kriya.
a) Technique — Sit in the meditative pose. Let your body relax. Close your eyes. Breathe in deep through both the nostrils. Feel your chest expand. Exhale forcefully right from your abdomen. It should be forceful but not straining. Repeat this at least 30 times. It completes one round of Kapalbhati. At least three rounds should be done, to begin with. Between two rounds, ensure to breathe deeply for a few seconds.
b) Benefits — This passive inhalation and forceful exhalation impacts the frontal sinuses. It cleans the channel reducing carbon dioxide levels in the bloodstream. It improves lung capacity and helps fight cough and cold, asthma, sinusitis, rhinitis, and bronchial infections. It also makes the nervous and digestive systems robust, de-stresses the mind, and relaxes the entire body.
2. Anjaneyasaana which means low lunge pose
The asana works on the joints and muscles. When you practice the pose daily with a Yoga Trainer , it helps enhance balance, working on the mind and the physical body. Anjayneya is the other name of Lord Hanuman, meaning the son of Anjani. The posture leaves you energized, calms your mind, and tones your physique, just like Hanuman’s. This asana is also known as a crescent pose or half-moon pose.
a) Technique — You need to stand straight. Take the right leg back. Drop to your knees by taking your toes out. The left knee and the ankle should be in a straight line. Go down on your pelvis while raising your arms over your head. Bend the upper half of your body backward as an arc. Remain in this pose for 15 to 30 seconds and return to the starting position. Repeat with the other leg.
b) Benefits — Energizes the body, stimulates the digestive and reproductive systems, and improves body balance. It strengthens the muscles — gluteal and quadriceps, makes the hip flexible, and enhances the capabilities of the mid-section of the body. It provides warmth that is so important during the chilly winters.
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3. Matsyasana or Fish Pose
This yogic posture is termed as the destroyer of all kinds of diseases. It makes the immunity system strong, enhances metabolism, and removes fatigue from the body.
a) Technique — Lie down on your back. Bend your knees. As you breathe in, lift your hips off the floor. Put your palms below your buttocks. Palms should be facing down. Lift your upper body and head, taking the help of your forearms and elbows. Now, release your head back so that it rests on the floor. Take care not to crunch your neck. Keep the pose for 15 to 30 seconds. Exhale out while you lower yourself and straighten your head.
b) Benefits — Strengthens the back muscles and stimulates the digestive organs. Stretches the belly muscles, neck, throat, helping improve posture too.
4. Bhujagasana or Cobra Pose
It is a backbend pose where the entire upper torso is stretched. It is extremely beneficial for back pain, shoulder stiffness, or sore upper body.
a) Technique — Lie down on your belly. Keep your hands beside your chest. Your toes should be pressing down. Inhale and press down lightly with your hands and start to lift your upper torso. Focus on stretching the sternum. Hold for some time in this position. Exhale and lower yourself.
b) Benefits — This pose fills the body with energy removing fatigue. It is good to counter the ill effects of desk work and prolonged sitting. It opens the lungs and heart, improving breathing capacity.
5. Dhanurasana where Dhanur means bow and asana means pose
Since it involves arching your body like a bow, this asana’s main focus is the spinal cord. The posture also energizes the abdomen and the back.
a) Technique — Lie down on your stomach. Your arms, hips, and feet should be in line. Fold your knees. Take both your arms backward to grasp the ankles. Inhale and lift your chest while you pull your legs up. Remain in this pose for 15 to 20 seconds before returning to starting position.
b) Benefits — The exercise opens the chest region, lungs, and heart. It offers flexibility to the back and strengthens the digestive system. It is also a good stress-buster.
Mental stress impacts our body’s disease-fighting capabilities. Doing it right with a certified Yoga trainer helps in the effective control and management of psychological stress levels. It also lowers inflammation levels, which is good because prolonged inflammation contributes to weakening the immune system.
