The importance of Immune System is utmost in keeping us healthy and saving us from various diseases & viruses. Thus, the role of our immune system is significant. In these times of Coronavirus (COVID-19), we all are stuck in our houses. Gyms are still closed & working out outside is risky.
Today, on the occasion of Father’s & Yoga day, we bring to you a yoga routine that will boost your immune system & it can be done by whole family together even children, inside the safety of your own house.
Warming up:
Warm up is really important before any workout routine. It opens up our body joints & muscles & prevents injuries. You can any type of light activity in warm up routines like rotating arms, knees & neck for 10-15 minutes.
Let’s start with Yoga Asanas now.
1. Uttanasana - Forward Bend
It is one of the easiest way to rejuvenate the immune system. This yoga pose will help in relieving congestion. It will also protect mucus membranes & sinuses.
How to Perform: Standstraight withyour feet shoulder width apart. Lift your hands up and start bending forward. Don’t bend your knees, keep them straight. As you keep bending with your knees straight touch your hand on the floor & then rest them there. Relax & be in this pose for 5-10 breaths.
Beginners don’t have to go all the way down. Just bend as far as you are comfortable & increase it gradually.
2. Viparita Karani – Legs up on the Wall
It is one of the best asana for improving blood flow & destress. It is also good for fertility & reproductive problems.
How to Perform: Lay a blanket or a yoga mat o the floor. Sit down facing the wall& put your feet on the wall. Slowly move your feet and legs up on the wall while resting your head on the ground. When you get into the position, be relax, and don’t put pressure on your lower back.
Stay in this position for 5-15 minutes.
Pranayama
One of the basic yoga poses but also one of the easiest and effective ways to boost immunity & positive energy in your body. Pranayama promotes deep breathing which reduces stress, relaxes the heart.
How to Perform: Start by sitting on the floor with your legs crossed & back straight. Inhale a deep breath stretching the lungs & spine. Hold it for few seconds & slowly exhale. Don’t push yourself on holding the breath. If you can’t hold your breath that’s also fine.
Do this asana for 10-30 breaths.
Shav Asana- Corpse Pose
This is the easiest asana in yoga. It is commonly used at the end of yoga practice to cool and relax the body. It reduces stress, relaxes the mind & body. It also helps with sleep disorders.
How to Perform: Put a yoga mattress or blanket on the ground. Lay on the ground on your back and eyes facing the ceiling. Close your eyes and keep your arms on your side. Relax and calm your mind. Act as if you are sleeping.
