5 Simple Yoga Poses to Boost Your Immune System

Yoga is a powerful practice that can enhance both physical and mental well-being. In addition to reducing stress and improving flexibility, certain yoga poses can also help strengthen the immune system. By incorporating these five simple poses into your daily routine, you can give your body's natural defences a boost and stay healthy year-round.

1. Seated Spinal Twist (Ardha Matsyendrasana)

The seated spinal twist is an excellent pose for stimulating the digestive system and promoting detoxification, which in turn supports immune function618. Here's how to do it:

1. Sit on the floor with your legs extended in front of you.

2. Bend your right knee and place your right foot on the outside of your left thigh.

3. Place your right hand on the floor behind you for support.

4. Inhale and lengthen your spine. As you exhale, twist to the right, bringing your left elbow to the outside of your right knee.

5. Hold for 5-10 breaths, then release and repeat on the other side.

The gentle compression of the abdominal organs in this twist helps to boost circulation and flush out toxins18. It also stretches the shoulders, hips, and neck, relieving tension and promoting relaxation6.

2. Supported Fish Pose (Matsyasana)

Fish pose is a restorative backbend that opens the chest and lungs, improving respiratory function and breaking up congestion520. To practice supported fish pose:

1. Place a block or folded blanket on the floor behind you. Sit in front of the prop with your knees bent and feet on the floor.

2. Slowly lower yourself back onto the prop, so that it supports your upper back and head. Your chest should be elevated above your hips.

3. If comfortable, extend your legs out in front of you. Otherwise, keep your knees bent with feet on the floor.

4. Rest your arms by your sides, palms facing up. Close your eyes and breathe deeply into your chest and belly.

5. Hold for 3-5 minutes, then gently roll to one side and push yourself up to sitting.

The opening of the chest in fish pose stimulates the thymus gland, which plays a key role in the development of the body's T-cells that fight off viruses and bacteria514. The pose also reduces stress and calms the nervous system14.

3. Legs Up the Wall (Viparita Karani)

This simple inversion is a wonderful way to boost circulation, reduce stress, and promote relaxation - all of which support optimal immune function20. To practice:

1. Sit sideways with your right side against a wall.

2. Gently swing your legs up the wall as you lower your upper body to the floor, so you end up lying on your back with legs extended up the wall.

3. Scoot your buttocks as close to the wall as is comfortable. You can place a folded blanket or cushion under your hips for support if needed.

4. Rest your arms by your sides, palms facing up. Close your eyes and breathe naturally.

5. Hold for 5-15 minutes. To release, bend your knees into your chest and roll to one side before pushing yourself up to sitting.

Inverting the legs above the heart in this way reverses the effects of gravity, aiding in the recirculation of blood and lymph20. It also activates the parasympathetic nervous system, eliciting a relaxation response.

4. Cobra Pose (Bhujangasana)

Cobra is an energizing backbend that opens the chest and stimulates the thymus gland20. Here's how to practice:

1. Lie on your stomach with your legs extended behind you, feet hip-width apart. Place your hands under your shoulders, fingers spread wide.

2. Hug your elbows in towards your body. As you inhale, press down through your hands and slowly lift your head, chest, and shoulders off the floor.

3. Keep your pelvis and legs pressing down into the mat. Only lift as high as is comfortable, keeping a slight bend in your elbows.

4. Draw your shoulders back and down away from your ears. Gaze forward or slightly upward without crunching the back of your neck.

5. Hold for 5-10 breaths, then release back to the floor on an exhale.

The expansion of the chest in cobra pose allows for fuller, deeper breathing, bringing fresh oxygen to the lungs and bloodstream20. It also strengthens the spine and opens the front of the body, counteracting slouching posture.

5. Downward Facing Dog (Adho Mukha Svanasana)

Downward dog is an all-over body stretch that can help relieve tension, increase circulation, and even drain stuffy sinuses20. To come into the pose:

1. Start on your hands and knees, with your hands slightly in front of your shoulders and knees under your hips.

2. Tuck your toes under and lift your hips up and back, straightening your arms and legs to come into an inverted V shape.

3. Spread your fingers wide and press down evenly through your hands. Rotate your upper arms outward so your elbow creases face forward.

4. Lift your sitting bones up towards the ceiling and lengthen your spine. Let your head hang heavy and gaze towards your feet.

5. Bend your knees slightly and press your thighs back as you sink your heels towards the floor.

6. Hold for 5-10 breaths, then release back to hands and knees.

The gentle inversion of downward dog calms the nervous system while also providing a mild boost to circulation20. The lengthening of the spine decompresses the vertebrae and increases space between the discs.

Conclusion

Incorporating these five simple yoga poses into your wellness routine is an easy and effective way to support your immune system. By promoting relaxation, relieving tension, stimulating circulation and encouraging detoxification, these postures create an internal environment that allows your body's defence mechanisms to function optimally.

However, it's important to remember that yoga is just one component of a healthy lifestyle. Eating a nutrient-rich diet, getting adequate sleep, managing stress, and engaging in regular physical activity are all crucial for maintaining strong immunity. If you're new to yoga, be sure to listen to your body and only practice within your current abilities. With time and regular practice, you'll start to notice the many physical and mental benefits that yoga has to offer.

Sources:

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