Top Ten Immune Boosting Yoga Poses
Did you know that Yoga can boost your immunity?
With hand sanitiser at every turn, alcohol spray on every surface and the seasons changing, there is growing concern over how our immune systems are being deprived of good bacteria and how they will cope as the days get shorter and the central heating cranks up.
With government dictats erring towards tighter restrictions, anxiety over how a second lockdown will impact businesses, families and our own mental health is also brewing. All this without even mentioning the C word!
Stress is an important factor in immune malfunction which further compounds the need to boost natural defences in these uncertain times. Here at AFYT HQ, we therefore feel tremendously lucky to being teaching Yoga.
With dozens of research trials showing how this ancient art can be beneficial for people with high blood pressure, heart disease, digestive issues, joint and muscle pains, Yoga is also proven to reduce the levels of cortisol - the stress hormone - and catalyst for poor immunity.
It’s a perfect circle, the more we practice Yoga, the more likely we are to have improved cognitive function, reduced feelings of anxiety or depression, an improved quality of life and as a consequence improved sleep. Sleep is golden time for your immune system as this is when it releases protective cytokines and infection-fighting antibodies to target any infection or inflammation.
Being physically fit also increases your immunological fitness by increasing blood flow and mobilising white blood cells, one of the body’s main defences against harmful bacteria.
According to NHS advice, doing at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week is recommended, not only to reduce the stress hormones that impact immune function, but more specifically Yoga is proven to reduce the levels of stress no matter what the social or emotional factors in the practitioners life.
To argue that Yoga is more powerful than medicine in a global pandemic is yet to be proven, however a huge 2013 comparison study of exercise and drug interventions found that being physically fit was as good if not better at combatting a number of chronic illnesses.
So, what are you waiting for? Get on your mat and try out our top 10 stress relieving, immune boosting Asanas. Don’t forget to pay careful attention to your own body’s limits and ensure you have a safe, calm area in which to practice.
1: SASANGASANA/ RABBIT POSE
shah-san-GAHS-anna sasanga = rabbit
Kneeling / Forward Fold / Inversion
Benefits:
Lengthens the spine and stretches the back, arms, and shoulders while stimulating the immune and endocrine systems.
Contraindications:
Recent or chronic injury to the knees, neck, spine or shoulders.
2: URDHVA MUKHA PASCHIMOTTANASANA
OORD-vah MOO-kah POSH-ee-moh-tan-AHS-anna
urdhva = upward | mukha = face | pashima = west ut = intense | tan = stretch
Benefits:
Strengthens abdominals, hip flexors and lower back / lengthens the spine / stimulates the liver, kidneys and reproductive organs / improves digestion / calms the mind and reduces stress.
Contraindications:
Hamstring, hip or back injuries.
3: BHUJANGASANA/COBRA POSE
boo-jang-GAHS-anna bhujanga = serpent, snake
Benefits:
Strengthens the spine / stretches chest and lungs, shoulders and abdomen / firms the buttocks / stimulates abdominal organs / helps relieve stress and fatigue / opens the heart and lungs / helps soothe sciatica / therapeutic for asthma.
Contraindications:
Back injury / lower back compression / carpal tunnel syndrome / headache / pregnancy / neck tension / tight hip flexors / for shoulder impingements: keep elbows down.
4: SALABHASANA/LOCUST POSE
sha-la-BAHS-anna
salabha = grasshopper, locust
Benefits:
Strengthens the muscles of the spine, buttocks, and backs of the arms and legs / stretches the shoulders, chest, belly and thighs / improves posture / stimulates abdominal organs / helps relieve stress.
Contraindications:
Headache / serious back injury / those with neck injuries should keep their head in a neutral position by looking down at the floor and also support the forehead on a thickly folded blanket.
5: UTTHITA TRIKONASANA/EXTENDED TRIANGLE POSE
oo-TEE-tah trik-cone-AHS-anna
utthita = extended | trikona = three angle or triangle
Benefits:
Strengthens thighs, knees, ankles and also stretches hips, groin, hamstrings, calves, shoulders, chest and spine / stimulates abdominal organs / helps relieve stress and symptoms of menopause / improves digestion / relieves backache / therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis and sciatica.
Contraindications:
Diarrhoea / headache / for low blood pressure: practice against a wall and keep top arm on the hip/ for high blood pressure: turn head to gaze downward / for neck problems: look straight ahead.
6: UTTANASANA/STANDING FORWARD FOLD
OOT-tan-AHS-anna
ut = intense | tan = stretch
Benefits:
Stretches hamstrings, calves and hips / improves digestion / reduces fatigue and anxiety / relieves headache and insomnia / therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
Contraindications:
Back injury / weak hamstrings can overstretch the lower back ligaments / take care not to swing the weight back into the heels by softening the knees.
7: DOWNWARD DOG POSE
Benefits:
Calms the brain / helps relieve headaches, insomnia, back pain, stress, mild depression and symptoms of menopause and menstruation / stretches shoulders, hamstrings, calves, arches and hands / strengthens arms and legs / improves digestion / therapeutic for asthma, flat feet, sciatica and sinusitis.
Contraindications:
Carpal tunnel syndrome / Diarrhoea.
8: PASCHIMOTTANASANA/SEATED FORWARD BEND POSE
POSH-ee-moh-tan-AHS-anna
pashima = west ut = intense | tan = stretch
Benefits:
Calms the brain / helps relieve stress and mild depression / stretches the spine, shoulders and hamstrings / stimulates the liver, kidneys, ovaries, and uterus / improves digestion / helps relieve the symptoms of menopause and menstrual discomfort / soothes headaches anxiety and reduces fatigue / therapeutic for high blood pressure, infertility, insomnia and sinusitis.
Contraindications:
Asthma / diarrhoea / for back injuries: bend the knees and keep the back flat and not rounded.
9: HALASANA/PLOW POSE
hah-LAHS-anna hala = plow
Benefits:
Calms the brain / stimulates abdominal organs and thyroid gland / stretches shoulders and spine / helps relieve symptoms of menopause / reduces stress and fatigue / therapeutic for backache, headache, infertility, insomnia and sinusitis.
Contraindications:
Diarrhoea / menstruation / neck injury / asthma / for high blood pressure: practice with legs supported on props.
10: SALAMBA SARVANGASANA/SUPPORTED SHOULDER STAND
sah-LOM-bah sar-van-GAHS-anna
sa = with | alamba = support | sarva = all | anga = limb
Benefits:
Calms the brain / helps relieve stress and mild depression / stimulates the thyroid and prostate glands, and abdominal organs / stretches the shoulders and neck / tones legs and buttocks / improves digestion / helps relieve the symptoms of menopause / reduces fatigue and alleviates insomnia / therapeutic for asthma, infertility and sinusitis.
Contraindications:
Diarrhoea / headache / high blood pressure / menstruation / neck.