When the temperature drops, it’s a good idea to keep our body, mind and soul in top form. Especially this year immunity is a major topic!
If you look back on the times you got sick, you might notice certain patterns. Chances are, you got sick when you were not practicing healthy habits. Perhaps you were pushing yourself too far with work, not getting enough sleep, living with a high-stress level, while eating fast-food? Combine that with a glass too many of wine, and you can prepare to lie in bed for a week.
We all know of the countless benefits yoga has on our well-being, such as an increase in flexibility, stress-relief, strengthening, and awareness. Not to mention the spiritual changes that take place. You might be surprised to hear that yoga also helps lower stress hormones associated with the immune system.
Yes, stress and immunity go hand-in-hand. When we are chronically stressed, the deep tissue that surrounds our organs, muscles, bones, tendons, and ligaments – called fascia, becomes stiff and locks our organs and tissues into place. Stretching allows the fascia to release again, so our circulation returns to normal.
So, why not make yoga a daily routine and safeguard your health?
Research published in the Journal of Behavioral Medicine (US) confirms that practicing yoga regularly strengthens the immune system and reduces inflammation. The condition is practicing 8-12 weeks, at least a few times per week, with a time span from 30 to 90 minutes (so, our classes at The Conscious Club are perfect).
7 powerful exercises that improve our immunity, are:
Sphinx pose
This asana really stretches out the front of your body, it drastically lowers stress hormone levels – meaning it combats anxiety and depression (the main culprits of low immunity).
To practice this asana, lie with your chest against the ground, with your arms bent in the elbow and pressing against the ground. Next, lift your chest up and hold!
Rotated chair pose
Twisted postures do amazing good for your entire body, massaging your internal organs. This particular posture is all about finding steadiness in your legs (while “sitting” in chair pose) and making the twist in your back, with your hands pressed together in prayer position. Push the elbows against the thighs to intensify the twist!
Standing backbend
A bit similar to camel pose, only you stand with your feet rooted in the ground, opening your chest and arms on either side. It’s another glorious chest opener that increases circulation in your lungs and creates more breathing space. More oxygen means better health.
Eagle pose
Literally twisting and internally massaging the entire body. It stimulates circulation in the entire body – starting from the legs and hip area, finishing on the arms. Also stimulates pressure points.
To practice, stand firmly on the ground with both feet, next – lift one foot and wrap it around the other. Respectively, wrap one arm around the other as well. Next, switch sides and practice the opposite arm and leg.
Triangle pose
This pose strengthens physically the body, but also relaxes the shoulders and opens the hips. That’s where we store excess emotional load, so stretching the hips creates a great sense of release. This pose has a magical effect on many, because it creates space on the sides of the torso, and simultaneously massages the lungs.
To indulge in this delicious stretch, stand firmly with your legs in V-shape. “Roll out” your hips to the side and when you reach your maximum, try to grab your foot with your hand.
Happy baby
As the name suggests, this asana is probably one of the first poses we naturally do (as a cute baby). Firstly, lying on your back on the ground gives a deep sense of relaxation. The permission to finally “let go”. It relieves the emotional baggage we store in our hips, and stimulates the kidneys, while improving digestion.
To practice this pose, all you need to do is: lie on the ground, bend your legs in the knees, and grab your feet each with one hand. Pull your knees to your chest.
Pranayama (meaning “life force”)
This practice will allow oxygen flow throughout your entire body. Find a comfortable position sitting, elongate your spine (you can imagine a beam of light shooting from your tail bone and out of the crown of your head), slightly tuck your chin in. Empty your lungs. Now, close one of your left nostril and breathe in through your right until your lungs are full, next – close the right nostril, and breathe out through your left. Take a short pause in between breaths. Repeat for at least 10 breaths!
These are 7 ways you can boost your immune system with yoga. Don’t forget to accompany this practice with a healthy, preferably meatless (or scarce in meat) diet, and you can feel safer this autumn. Most of all: listen to your body. Your intuition will tell you what serves you best at this moment. Learn to breathe fully, so your entire system will be nourished. For tips on what to eat, we suggest researching a karma-free diet online.
Stay healthy. Namaste.
- Written by Michelle Prygiel
- Written by Michelle Prygiel