Yoga For Better Immunity

Yoga and You

It has been really quite difficult to concentrate on anything at all during all the COVID-19 tension and this forever seeming lockout going on in the country. It has been so many days since we went outside and geared up some fresh air, hasn’t it?

Well, AstoCare, your partner in healthcare, can feel your trouble and is here with an innovative hack for it!

Just answer this simple question :

What is better than sitting and binge-watching some random TV Show in the middle of this never-ending curfew?

Yoga! The answer to numerous questions these days. Yoga is good in every manner!

So, do some Yoga! Yoga helps the body heal and grow in a very natural and holy way. These are some Yoga poses you should definitely try if you are looking for better immunity, which frankly, all of the need right now!

(Don’t forget to want up first!)

Enjoy!

Sukhasana: This pose is a meditative pose which helps build mental peace and immunity.

Steps:-

1. Sit down with your legs making an ❎.
2. Keep your spine straight with the chin upright.
3. Just breathe in and out.
4. Don’t move your hands as much. You can keep them on your side, your lap or even behind you.

Matsya-asana(fish pose): After meditating the Sukhasana, let us try this amazing stretch once:

Steps:-

1. Continue in the Sukhasana pose.

(If not comfortable, sit with your legs folded out, parallel to the floor and each other.)

2. Keep your legs in the same place and keep your elbows on your sides for support.
3. Take your head backwards as if you were going to sleep.
4. Just when your head touches the floor/mat behind you, establish a neck bridge, just like an inverted spoon on a table.
5. Hold and keep breathing.
6. Come back to Sukhasana later.

Shishuasana(Child Pose): This Asana is famous for its wondrous stretch and immuno-boosting properties.

Steps:-

1. Sit down in Vajrasana, i.e. sitting with bended knees, hips on heels and your spine straight.
2. Now Stretch your arms ahead of you, trying to touch the floor as far as possible.
3. Touch your abdomen with your thigh, facing downwards, just like an inverted spoon on the floor. 🥄
4. Keep your hips on your heels, keep stretching your chest, back and abdomen, and keep breathing.
5. Return back to Vajrasana.

Dhanurasana(Bow pose): This is quite a tricky pose but nothing we cannot do if we try our level best!

Steps:-

1. Lay down with your tummy touching the floor/mat.
2. Try to grab your ankles with your hands by bending the knees.
3. You should look like a flat basket with your limbs making the handle.🧺
4. Now try and raise yourself up towards the roof. Feel like a hot-air balloon taking off.
5. Put in all your muscle and keep your head facing forward.
6. Hold and keep breathing.

Paschimottanasana: It is one of the most essential yet easy-to-do poses of all. This improves flexibility so well that it is included in many workout and cardio routines worldwide too. Do it once and you will know for yourself!

Steps:-

1. Sit down on the floor with legs folded out.
2. Keep the legs parallel to each other and the spine at a 90° angle with the floor.
3. Keep your back straight.
4. Now stretch your arms forwards and touch your feet.
5. Try to touch your nose with your knees too.
6. Keep breathing.

Trikonasana(triangle pose): It is one of the greatest stretches there are. It helps tone all the leg muscles, buttocks, spine and the deltoids. It is easy to do and does not even require a mat at all!

Steps:-

1. Stand with your feet apart.
2. Spread your arms and Make a 🌟 with your body.
3. Now grab the left ankle of your left foot with your right hand.
4. While doing this, keep your right hand extended towards the sky, right above the left hand.
5. Now, stretching your torso, try and look at your right hand in this position.
6. Keep breathing.

Pawan Muktasana: This asana is tremendously good for the body. Any body air related issue can be easily treated with Pawanmuktasana. It helps boost one’s immunity effectively.

Steps:-

1. Lie down on your back, face facing the sky and back blasted against the mat.
2. Spread your legs together and in line with your body, feet together and knees un-bended.
3. Now, exhale and bend your left knee and bring it to your chest first and your chin, next. Use a strong grip of both your hands to accommodate it.
4. Touch the knee and the nose. To moderate, lift your face towards the knee a little, if needed.
5. Don’t take your face to the knee, bring the knee to your face.
6. Now release the knee and go back to Shavasana(lying corpse pose).
7. Repeat with the other leg too.
8. Now do it with both the legs together.

Compliment The Routine

A peaceful, happy and healthy yoga routine is a natural healer of your body and mind. It takes your mind to a state of bliss while toning every part of your body.

To make the most of this beautiful blessing, one can try to make some subtle changes in their physical as well as mental diet:

1. Eat what you really need(and want): Do not fall for the promotional tricks fast food companies use. Junk food will only give your body junk, no love.
2. Try destressing: Even though Yoga de-stresses you a lot, trying to cut out the extra tension will take you from the road of ‘no stress’ to the sky of blissfulness.
3. Think better: Most of the time, it is us who feed ourselves stale thoughts. Well, in such cases, just remember,

” Stale food upsets the tummy, stale thoughts upset your head.”

1. Make it a habit to move: If you don’t keep working that muscle every now and then, you will turn sluggish, and eventually will drop your Yoga routine some day.
2. Try some add-ons to Yoga: Many people try going for background music/ambience, incense sticks/candles and even dimmed lights while they do Yoga. Many of them also feel much better after modifying the monotony!

Make it a meal: Surya-Namaskar

Surya Namaskar is a wonderful workout routine in Yoga. It is simple, quick and quite very powerful. It not only tones your muses but also helps you lose weight, just like a cardio routine.

Just follow these following steps to perform a Surya Namaskar:

1. Pranamasana: The Namaskar pose. Just stand in a Namstey position.
2. Transform to Ardhachakrasana. Stretch your arms backwards with a softly leaning back.
3. Hastpadasana(Toe touch): Now exhale and touch the floor besides your feet with your palms Touch it even if you have to bend your knees for it.
4. Ashwasanchalasana: From the toe touch, step your right foot back. Keep your palms on the floor, on either side of your left foot now. Bend the right knee to touch it to the floor. Bend the left knee and keep it right above the heel. Flatten the right foot and keep your up. Look forward and keep breathing.
5. Dandasana(high plank): Now step your left foot back too and enter a high plank position. Make sure your body makes one straight line from head to heels. Keep breathing.
6. Ashtanga Namaskar: Drop your knees on the floor from the high plank. From this box position, try to take your hips back and close in your knees, stretching your arms while at it. When you reach your maximum, pull your chest towards the floor, hips still raised in the air and touch your nose, chin and chest with the floor. Don’t drop yourself, it is just a slide and touch. Keep breathing here.
7. Bhujangasana: Breathe in and enter the cobra pose by stretching your spine backwards and head upwards. Don’t lock your elbows and keep your hips on the floor. Keep breathing.
8. Parvatasana: Now move your chest and hips up while bringing you head and shoulders down. This will put pressure on your arms and abdomen. Make a triangle with your body, with your heels on the ground. Keep breathing.
9. Ashwasanchalasana: Bring your right foot forward and repeat the pose with the alternative leg. Just press your hips down and keep looking forward!
10. Hastapadasana: Step your left leg forward and enter the toe touch position. Try to touch your knees with your nose too.
11. Ardhachakrasana: Return upwards and then backwards into the pose. Don’t bend your knees while doing it.
12. End with Tadasana: Come back to the stand. Stretch your hands up and release the tension from your body.

This is a Surya Namaskar routine. Try doing it 5-6 times on either side every morning at dawn. You will see the results shortly. 😊

Conclusion: Just Relax and Feel the Power:

Developing a Yoga routine is quite a wonderful thing really. One may not see it’s benefits in a day or even in a week but trust us, they are coming.

Try getting a habit of getting up early and finishing your routine before it is time to get ready for work. If you manage to make it a permanent thing in your schedule, your entire persona will start growing into something much better, calmer and more serene.

AstoCare advises on the development of a Yoga habit, even if it is just one Asana or two every day. Just relax and feel the power of Yoga!

For medical assistance or further information please contact hello@astocare.com or login to www.AstoCare.com and we will help you out in any way possible. Stay healthy!