Why Is Yoga Crucial For Immunity?
Have you ever heard of our ancestors and thought how they used to be so fit, rarely sick and had longer life spans without the existence of Gyms, Special Diet plans and advanced medical technology? The answer lies in their daily routine and diet, which was well-balanced & nutritious. Most of that has been lost in today’s world but one thing that still remains timeless is Yoga. Yoga has been the age-old secret to Immunity & prolonged Health. Here’s a quick step-by-step guide for some of the easiest poses you can try to boost your immunity*:
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Bhujangasana (The Cobra Pose)
The Cobra Pose stretches your chest, abdominal area, back, hips and improves blood & oxygen circulation, expands chest, relieves stress, anxiety & fatigue.
How to perform:
Step 1: Lie on the ground with your stomach facing the floor.
Step 2: Join your feet with your toes facing the ground.
Step 3: Place your hands on the side of your chest with your palms facing down.
Step 4: Now with the help of your hands, lift your upper body up. Keep your head tilted back, look up, keep your shoulders down & steady and stretch your upper body to an angle of 90 degrees. Maintain this stretched posture
While performing the pose, take deep breaths. Breath out when you come to the position of rest, and then breathe in again.
Remember it is vital to put equal pressure on both hands. By regular practice, you would be able to stretch your body to its maximum potential.
Matsyasana (The Fish Pose)
The Fish Pose opens up your lungs and helps to increase energy levels & boost immunity, stimulates the thyroid gland & also improves digestion.
How to perform:
Step 1: Lie on the floor with your back towards the ground, stretch out your legs straight and join your feet together.
Step 2: Place your hands close together under your hips with your palms touching the ground.
Step 3: Slowly breathe in and lift your upper body and form the shape of an arc. Keep your legs straight & touching the ground. During this pose, touch your head to the ground lightly. Stay in this position and breathe out as you come to a relaxed state.
Do not pressurize your body to overstretch.
Setu Bandhasana (The Bridge Pose)
The bridge pose engages the core and lower body. It is beneficial for improving Blood Circulation, enhancing Energy Levels, relieving Stress & Fatigue.
How to perform:
Step 1: Lie on your back and fold your legs so that your knees face up and your feet are on the ground. Keep your feet hip-level wide while folding your leg.
Step 2: Further, keep your arms stretched out to the sides of your body with your palms facing the ground and your head resting on the ground.
Step 3: Lift your hips up off the ground and join your hands right below your pelvis.
Step 4: Keep your thighs parallel to your feet and at the knee level. Keep your arms & shoulders pressed down to lift up your chest. Engage the hips to lift higher
Step 5: Breathe in and hold this position for a 5-6 breaths. Slowly come to a resting position by rolling down your spine while breathing out.
Shishuasana (The Child’s Pose)
The child’s pose stretched the lower back and is known as a therapeutic for Stress & Fatigue. It also improves digestion as well as elimination.
How to perform:
Step 1: Fold your knees on the ground, facing down. Keep them wider than hip level and Sit down on your heels.
Step2: Now place your arms on the side of the body with your palms facing down.
Step 3: Bend the upper body towards the floor and lightly touch your head on the ground. Your abdomen should rest between your thighs.
Step 4: Stretch out your arms with the palms facing & touching the ground. Push back your hips to stretch back your tail bone.
While breathing in and out, slowly press your chest on your knees.
Dhanurasana (The Bow pose)
The asana opens up the chest & shoulder and helps improve Coordination and flexibility, builds immunity, alleviates fatigue & stress.
How to perform:
Step 1: Lie on your stomach with your head facing the floor.
Step 2: Now fold your knees so that your feet face up. Lift the knees up off the ground
Step 3: Lift your upper body up by pressing your belly into the ground. Reach back with your arms and hold your ankles with your hands.
While breathing in, slowly lift your chest and hold in the position. Now come to rest by breathing out and lie down again.
*Important Warning: If you have any underlying injuries (in the past or present), are pregnant, have had any surgeries or are suffering from heart conditions, please consult a Yoga instructor before performing any of these Asanas.
How to boost immune system naturally?
Do you know that the immune system is the first line of defence against infections and diseases? The human body faces 60,000 germs on an everyday basis, and only 1 or 2 per cent causes infections. The immune system constantly filters such infection causing germs and helps our body fight against them. We can add strength to our immune system by providing an adequate supply of vitamins, minerals, and nutrients.
The deadly virus has had a detrimental effect on the health of millions worldwide. This disease takes place the moment we come across tiny droplets present in the air resulting in cold and flu. It is indispensable to keep the immune system strong during such critical times to prevent it from taking place. The main question is how to boost it? Well, we have come up with some simple and effective tips that can keep your immune system healthy and strengthens the body’s ability to fight infections:
- Clean Up your Diet
Start by cleaning up the diet as it is an effective way to boost immunity. Avoid foods that have high sugar or are fried as they cause chronic inflammation.
- Increase Vitamin C Intake
Diseases like cold and flu generally take place when the body has a deficit of Vitamin C. There is nothing better than increasing the Vitamin C intake obtained from natural sources. Include foods such as Kale, Parsley, Kiwi, and oranges in your diet. Vitamin C is responsible for the increased production of white blood cells that guards us against infections.
Both the genders require different levels of Vitamin-C intake:
Women : 75mg
Men :90 mg
If you want to increase the supply of Vitamin-C intake via supplements, avoid taking more than 2000 mg each day. You would get over the colds and flu promptly.
- Vitamin-D Intake
Sunlight is an excellent source of Vitamin D and guards our body against cold and flu. You can include foods rich in Vitamin D, such as eggs, beef, fatty fish (rich in Omega-3), in your diet. Adults must take 600 IU of Vitamin D daily as recommended by the health experts.
- Stay Hydrated
Water plays a crucial role and provides adequate support to the immune system. A fluid that is a part of the body’s circulatory system carries immune cells throughout the entire body. Dehydration lowers the movement of the lymph and makes the entire immune system impaired.
- Get Enough Sleep
Not many of us know, but there are a lot of activities taking place in our body while we are taking rest. For instance, the production of infection-fighting molecules takes place while we are asleep. Those who don’t take adequate sleep have high exposure to infection after being exposed to the virus. It is essential that you get plentiful rest at night and work on improving your problematic sleep patterns. This will also help you to reduce fatigue in your body.
- Green Tea
Green tea consists of a small amount of caffeine. It is why people enjoy sipping it over tea or coffee. Make it a part of your day to strengthen your immune system and keep the toxins away from the body. Just like blueberries, green tea encompasses flavonoids that minimize the risk of cough and cold.
- Engage in Moderate Workouts
When performed for extended durations, intense exercise can lower immunity, and moderate workouts are the only way to boost it. Research indicates that moderate workouts are as effective as the vaccines taken by individuals with weak immune systems. Perform regular moderate workouts as it promotes immune cells built up.
- Manage your stress levels
Stress is another foe of the immune system. Make your immune health better by implementing coping strategies for stress and anxiety. A lot of activities such as Yoga, meditation, and mindfulness exercises can help combat stress. If you are unable to tackle everyday stress, get in touch with a doctor or therapist to cope with it. Additionally, Yoga also helps to bring balance to your body and reduce inflammation.
- Reduce Sugar Intake
Added sugar is responsible for making you overweight over the due course of time. An increase in weight due to an increased sugar intake is responsible for many health problems such as chronic heart ailments and diabetes. Minimizing the sugar intake is the only way to keep yourself fit and healthy. Moreover, reducing added sugar in your diet also helps you control your weight and reduce inflammation in the body. The sugar intake must be equal to 5% of your daily calories.
- Washing your hands is the key
That one healthy habit that has been taught to us to keep ourselves at bay from infections is washing our hands. Our hands touch a variety of surfaces or objects, which is why it is essential to clean them. Moreover, in the modern scenario where the pandemic has taken a toll on the health of millions of people over the globe, it is best to practice frequent handwashing. You can use soap and water and rub them on your hands to get rid of germs. Alternatively, you can also use an alcohol rub or sanitizer to disinfect your hands.
Ayurveda: The key to a stronger immunity
Ayurveda has been practised since the ancient period to get rid of diseases and boost immunity. Under Ayurveda, diseases are broadly categorized as Nija and Aganthu. The ailments under Nija are the ones that occur due to an imbalance within the body. These can be curbed by understanding one’s natural tendencies. On the other hand, Aganthu diseases are caused by physical and mental trauma or by not following sanitary practices.
Hence inculcating all-natural Ayurvedic products in your routine will help add strength to your body and strengthen your immunity and overall health.
Here are some Ayurvedic remedies by which you can improve your immunity.
- Drink Amla juice: Amla juice or Indian gooseberry is a great way to strengthen your immune system and metabolism. It is rich in Vitamin C, so it helps you stay at bay from common infections like cough and cold.
- Consume herbal tea: Herbal tea such as ginger or peppermint tea is another great way to start your day. Additionally, you can also add Tulsi, Ginger, or Ashwagandha to your regular tea for better immunity.
- Start your day with warm water: A glass of warm water in the morning helps to remove toxins and mucus from your body. Besides this, it also helps keep your throat hydrated, which also acts as a good barrier to the microbes.
- Reduce the intake of red meat and processed meats such as bacon.
- Add Turmeric to your food: Turmeric is another age-old ayurvedic ingredient used for its anti-inflammatory and antioxidant properties. If you are someone who experiences frequent cough and cold, then Turmeric will surely help to enhance your immunity.
- Neem: The magical herb: This therapeutic herb has antimicrobial properties which help in healing the body and removing toxins out of it. Other than boosting immunity, this magical herb also helps to refrain from infections and treating cardiovascular diseases.
In conclusion, during times of covid-19, it is immunity that can help us fight the diseases. Strengthen your immunity and pave the way towards a healthy lifestyle by using Ayurvedic products in your life. Make Chawanprash a part of your life and keep infections and diseases far away.
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