We are in the mid of winter, with being lazy in blankets, hot suppers by side and binge-watching favourite shows, it is hard to be active and productive this season. Adding to this, the chilly winter mornings are the biggest foe to exercising, making it almost impossible for us to step out of our beds.
But winters do not stop to this; the sudden drop in temperature often brings flu and cold and tension add to the situation when we are already fighting with different variants of Covid-19. The risk of falling sick is increasing with the rising cases of omicron variants in and outside the country. So it is imperative to take measures beforehand and immune yourself from seasonal flu or omicron variant.
Healthy eating and practising yoga are the two important keys to boosting your immunity besides other things. Yoga improves your flexibility and strengthens the respiratory system. It boosts your immune system and maintains your energy levels throughout the day hence dropping the chances to fall sick.
Here are five Yogasanas to beat your winter blues and boost your immunity.
1. Bhujangasana (Cobra Pose)
Cobra Pose is a heart-opening reclining back bending asana. It helps in fighting fatigue and relieves lower back pain. It boosts your energy and improves posture.
How to do Bhujangasana (Cobra Pose):
Step 1: Keeping your feet close to each other lie down on your stomach with your forehead resting on the ground and hands beside your ribs.
Step 2: Slowly raise the head with the help of palms. Make sure hands are bent at the elbows.
Step 3: Inhale and gently lift the upper half of your body while engaging your core muscles.
Step 4: Hold the posture for a few seconds and then exhale coming back to normal pose.
2. Dhanurasana (Bow Pose)
As the name suggests this asana is a body taking the shape of a bow. Dhanurasana helps in improving the flow of white blood cells in the body by putting pressure on the digestive system. These white blood cells strengthen your immune system.
How to do Dhanurasana (Bow Pose):
Step 1: Lie on your stomach with your feet apart and keeping arms by the side of your body.
Step 2: Fold your knees and take your hands backward holding your ankles.
Step 3: Inhale and lift your chest off the ground and keeping your face straight pull your legs towards your back.
Step 4: Hold for 15-20 seconds then bring your legs to starting position while exhaling.
3. Setu Bandhasana (Bridge Pose)
Setu Bandhasana is an inverted back bending asana that helps in activating internal heat in the body and tends to reduce anxiety. Setu Bandhasana improves blood circulation in the heart and thus helps in building better resistance against flu, viruses, and bacteria.
How to do Setu Bandhasana (Bridge Pose):
Step 1: Lie on your back with your knees folded and keep your legs hip-width apart.
Step 2: Keep your arms beside your body slowly lift your back off the floor while inhaling.
Step 3: Gently rolling your shoulders try to touch the chest to your chin without bringing the chin down.
Step 4: Hold the position for 6-8 breaths and then come to normal pose exhaling.
4. Balasana (Child’s Pose)
Balasana is one of the important yogasana to enhance immunity. It includes stretching of your lower back and spine which relaxes your body and helps in reducing neck and back pain. It strengthens the digestion mechanism of the body and further boosts your immune system.
How to do Balasana (Child’s Pose):
Step 1: Sit on your knees on the mat and spread your knees as wide as your mat. Keep the top of your feet facing towards the floor.
Step 2: Now exhale and bring your stomach towards your thighs and your head should touch the mat while stretching your hands over your head.
Step 3: Hold the position for a few seconds and then come back to the initial position.
5. Savasana (Corpse Pose)
Savasana is often used for relaxation at the end of any yoga session. It is kind of a meditation practise that calms your body and mind reducing anxiety, fatigue, and stress. It calms your nervous system which further helps in aiding your digestive and immune systems.
How to do Savasana (Corpse Pose):
Step 1: Lie down comfortably on your back relaxing your hands by your side.
Step 2: Close your eyes and relax your mind focussing on your breathing while inhaling and exhaling slowly.
Step 3: Maintain the position for 8-10 minutes.
Note: Those who suffer from excessive problems of spinal cord and disc should perform these poses should consult their doctors.