International Day of Yoga is approaching. This year June 21 marks the sixth yoga day which will be celebrated worldwide at homes due to the pandemic.
Yoga is an ancient physical, mental, and spiritual practice that originated in India. On September 27, 2014, the idea of International Day of Yoga was first proposed by Prime Minister Narendra Modi during his speech at the UN General Assembly (UNGA). A draft resolution on ‘International Day of Yoga’ was introduced by India’s Ambassador to UN, Asoke Kumar Mukerji. With the support of 177 nations and the highest number of co-sponsors for any UNGA resolution, June 21 was marked as the International Day of Yoga.
Given the situation of the world after the coronavirus outbreak, health has been the main concern of people. Here are 5 effective yoga asanas to boost your immunity during coronavirus pandemic:
Ardha Matsyendrasana
The theory behind twists helping our immunity is that improper digestion causes toxins to build-up. Yoga poses that gently compress, twist, or stimulate the stomach can help with digestive issues.
Steps to be followed:
- Sit with your legs straight out in front of you and plant your right foot on the outside of your left leg so that the sole of your right foot is on the mat
- Keep the extended left foot flexed. Option to cross the left foot under the right leg and near the right hip.
- Inhale and plant your right palm directly behind your low back and bring your left elbow to the outside of your right knee
- Inhale to lift and lengthen your spine, exhale to twist and shift the gaze over the right shoulder
- Stay for 5 breaths on each side.
Uttanasana
The pose increases blood flow to the sinuses, which can help ease congestion. Sinuses and our mucus membranes are our body’s first line of defense against infection, so keeping them healthy can boost our immune system function.
Steps to be followed:
- Stand and bring your feet hip-distance apart
- Slowly hinge at the hips and keep a bend in your knees as you come into a gentle forward fold
- Option to hang ragdoll or allow your hands to rest on the floor, yoga blocks, or your ankles, calves, or thighs.
- Stay here for 5-10 breaths or as long as feels good
- When you come out of this pose, roll yourself slowly to standing to prevent any dizziness.
Bhujangasana
This is a chest opening pose that helps release white cells that improve the body’s immunity.
Steps to be followed:
- Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
- Move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
- Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
- Arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
- Press your hips, thighs, and feet to the floor.
- Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor.
- To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.
Sukhasana and Pranayama
This pose is the traditional pose for meditation. Breathing through a U-shaped tongue for a minimum of three minutes is believed to help reduce a fever.
Steps to be followed:
- Find a comfortable seat with your legs either crossed or kneeling.
- Stack your shoulders over your hips, head over your shoulders, and slightly tuck the chin so the crown of the head reaches tall.
- Inhale length up the entire spine, exhale and feel rooted in your seat.
- Stay for as long as it feels good but at least 10 deep breaths.
Matsyasana
The fish pose, if carried out in water, allows the body to float quite easily like that of a fish. It provides relief from respiratory disorders by encouraging deep breathing.
Steps to be followed:
- Lie on your back. Your feet are together and hands relaxed alongside the body.
- Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.
- Breathing in, lift the head and chest.
- Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.
- With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest from in-between the shoulder blades. Press the thighs and legs to the floor.
- Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
- Now lift the head, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.
