A person’s overall health is determined by their immune system. A strong immune system assists in the prevention of illnesses that one may come across throughout one’s life. It says a lot that persons with a strong immune system are more likely to survive the current pandemic epidemic. In this article we will tell you about four yoga poses that will help you to boost immunity and overall well-being.
As the COVID-19 epidemic spreads, it’s more important than ever to boost immunity by washing hands often, using masks, keeping a safe distance from others, and following other safety precautions.
Sadhguru advised four yoga poses or yogic practices to boost immunity and overall well-being
1. Simha Kriya: Among all the Practices and Yoga Poses, Simha Kriya is the most wonderful breathing technique for increasing lung capacity and eliminating tar from the lungs. It can also help one manage anxiety and stress. The video below shows how to do Simha Kriya.
- Close your eyes and sit with your legs crossed. Place your palms on your knees.
- With your mouth wide open, stretch your tongue out completely.
- Then inhale and exhale as forcefully as you can 21 times without shaking your abdomen.
- Then roll up your tongue to the possible extent.
- During inhalation and exhalation, use your palms to exert a push on your knees, lifting your ribcage off the diaphragm area.
- Then repeat the process 21 times again, this time with a tightness in the pit of your neck to create the sound.
- Then, for a minute, close your mouth and hold your breath.
- Then, with your lips closed, exhale while producing a constriction in the pit of your throat to produce the sound.
2. Yoga Namakar: Yoga Namaskar is an easy and comprehensive technique that helps in bringing the system into a state of balance and stability, enhances the lumbar spine region, and improves one’s neurological well-being. The video below shows how to do Yoga Namaskar.
Step 1: Stand with your feet parallel to each other and comfortably apart. Maintain a relaxed posture by extending your arms and shoulders. Focus on something in front of you with your eyes open. Bring your palms together in front of your chest and keep a prayer position once your attention is stable. Stand comfortably apart with your feet parallel to each other. Extend your arms and shoulders to maintain a relaxed posture. With your eyes open, concentrate on whatever in front of you. Once your focus is stable, bring your palms together in front of your chest and maintain a prayer stance. (Repeat Step 1 two more times, each time with a sound coming from the pit of your throat.)
Step 2: Squat straight down after that. As you inhale, raise your hands from a squat position. As you exhale, put your hands behind your neck. Raise your hands once more as you inhale. Bring your hands in front of your chest as you exhale. Push your hands in front of you with your fingers pointing forward as you inhale. Then, when you exhale, create the sound from your throat’s pit and bring your hands back to your chest. (Repeat Step 2 two more times.)
Step 3: As you inhale, push your hands straight out. Bring your knees to the ground, lean forward and place your forehead on the ground. Stretch your arms forward resting your palms on the ground, placing your hands together so that your thumbs and pointing fingers form a triangle. Your elbows should be slightly bent. This is Balasana. Stay in this posture for at least 2 minutes or until your breathing has stabilised. Then slowly get up and return to your starting position. (This is one Yoga Namaskar cycle.)
3. Sashtanga: Sashtanga is one of the simple and efficient yoga poses for raising blood oxygen levels which is very vital during the COVID-19 outbreak. The video below shows how to do Sashtanga.
- Sashtanga is a yoga posture in which you contact all eight points of your body to the ground and hold the pose while breathing slightly deeper than usual.
- The forehead, chest, both hands, both knees, and both halluces (big toes) contact the earth.
- Hold this posture for 6-7 minutes.
- After that, relax your body and get into Makarasana.
- Keep your right hand on top of your left hand if you’re a man, and your left hand on top of your right hand if you’re a woman, and rest your forehead on top of your hands for 3-4 minutes.
- Then, using the right leg, move it in such a way that the thigh forms a right angle with the body. Also, the region below the knee produces a straight angle to the thigh. Close your eyes and turn your head to the right. Relax for 3-4 minutes here.
- Carry on with the left leg in the same manner. Also, close your eyes and move your head to the left. Relax for 3-4 minutes here.
- Finally, repeat the Sashtanga stance for 6-7 minutes.
4. Isha Kriya: Isha Kriya is a very powerful technique created by Sadhguru. Its a proved fact that different yoga poses can cure different ailments. Isha Kriya can facilitate health, impart relaxation, manage stress and anxiety, and can provide an overall sense of well-being. The video below shows how to perform Isha Kriya.
- Sit comfortably cross-legged with your spine erect. During Isha Kriya, facing east provides added benefits.
- Keep your palms facing up and your hands on your thighs.
- Close your eyes and keep a modest focus between your brows while tilting your head slightly forward.
- Inhale and exhale slowly. With each breath, tell yourself, “I’m not the body.” With each breath, say, “I’m not even the mind.”
- Repeat this for 7-11 minutes.
- Then, repeat the word “Aaa” seven times with your mouth wide open.
- The vibrations should be felt and the sound should come from just below the navel.
- Sit for 5 to 6 minutes with a slightly upturned face, and keep a mild focus between your brows.
- It will take between 12 and 18 minutes to finish this exercise. You can sit for a bit longer if you want to.
- It can be done twice a day for 48 days, or once a day for 90 days.
Also Read: 4 Vital Tips to Improve Mental Health by Sadhguru
In order to obtain total health and well-being of the system, one must integrate these yogic practises or yoga poses in his lifestyle in addition to following the directions and measures given by health specialists from all over the globe to combat the virus.