The number of positive cases with COVID-19 is rising day by day. The death toll of people infected with this virus has created an atmosphere of panic around the world. While the WHO has declared Corona as an epidemic, the world superpowers are struggling hard to fight with the deadly virus. In such a situation, the government is advising people to wash their hands and use a face mask to avoid spreading this virus. According to doctors, immunity plays an important role in the survival of these deadly diseases. In cases related to corona, it is also seen that people with old and weak immunity are more vulnerable to this virus. In such a situation, let us know the power of Yoga Asanas that helps in improving the immune system and protects us from Corona.
The immune system provides a protective shield to the body of any human beings. It protects human being from many diseases. Not only this, but a strong immune system also safeguards from many types of viral and bacterial infections. Doctors and scientists claim that weak immunity is one of the major risks for corona infection. The weakening of immunity results in the early onset of diseases. Apart from good sleep, balanced diet and cleanliness, regular yoga plays an important role in strengthening immunity. There are specific yoga asanas that have the power to strengthen the immune system of the human body. This fact has also been accepted by the National Center for Biotechnology Information.
What is the Immune System?
The immune system is a large and organized network of cells, tissues, and organs that protect the body from germs, viruses, and microorganisms. It plays an important role in keeping your body healthy by preventing infection. Such a vast system requires a detailed and well-connected system to function, and this is how the immune system works in our body. It understands and attacks the adverse events that occur in the body. Stress, inactive lifestyle and poor eating adversely affect our immune system. A weak immune system is a bad sign for our bodies. But the good thing is that we can make our immune system strong through yoga.
Yoga Aasans That Improves Immune System and Fight Corona Virus
The power of Yoga acts as a natural immunity booster. By doing regular yoga, the Immune System can be improved that helps to protect us from a deadly virus like Corona. If our immunity is good, then we can avoid any viral and bacterial infection. To understand how Yoga helps to improve the immunity and fight Corona, here are 5 such yoga asanas.
Trikonasana is considered to be one of the best asanas to strengthen the complete immune system. In this asana, the shape of a triangle is made, hence it is called trikonasana. The ideal time of doing this Yogasana in the early morning while the food is completely digested. Initially one should perform this asana for 30 seconds with five to ten deep breaths.
Steps to Perform Trikonasana (Triangle Pose)
- Stand upright with the gap of 3 feet between legs.
- Maintain the centre point of the right heel in line with the centre of the arch of the left foot.
- Take a deep breath and exhale slowly.
- While exhaling, bend the body from the bottom of the hips to the left side.
- Raise right hand up and touch the ground with the left hand as shown in the image.
- Ensure that both hands form a straight line as shown in the image.
- The right hand should be straight. Now turn your head and look at the tip of the finger of the right hand.
- Perform this asana five to seven times and then take a deep breath and straighten your hands and stand up straight. Take a deep breath for five to ten times.
- Repeat this asana on the other side.
- Once you perform this asana on both the sides, it is called one round of trikonasana.
Tadasana, also known as mountain pose, is a base from which all other asanas originate. Therefore, it is also called the ‘mother’ of all yogasanas. Doing Tadasana on regular basis increases immunity. This yoga not only helps in providing better health but is also helpful in stretching the body. Though this asana is preferred to be performed during early morning, it can also be done during day time while the stomach is empty.
Steps to Perform Tadasana (Mountain Pose)
- Stand upright on the floor and maintain a small distance between the two legs.
- Keep your hands completely open while touching the body.
- There should not be any tension in your hands nor your fists should be closed.
- Now while breathing, raise both your arms up and interlock the fingers of the hands.
- Raise your heels and stand on the toes.
- Now feel the stretch from the feet to the toes and the body.
- Stay in this posture for a while while breathing.
- Now, while exhaling, come to the relaxation posture.
Bhujangasana, also known as Cobra pose and Sarpanasana, is part of Suryanamaskar practice. One should perform this basic level Ashtanga yoga pose for 15-30 seconds or 5-10 breaths. Regular practice of this asana will be beneficial for your immune system. Bhujangasana helps to increases blood circulation in the body. It opens the blockages of the heart and lungs. Performing this yogasana helps to get rid of stress and increases flexibility in the spine.
Steps to Perform Bhujangasana
- Lie on the yoga mat on the stomach and keep your toes straight on the floor. Keep the forehead in a relaxed posture.
- Bring both legs closer so that both feet and heels touch each other.
- Now bring the palm of your two hands under your shoulder and keep both your elbows parallel to the floor and slowly bring them closer to your neck.
- Take a deep breath and lift your head, chest, and abdomen while the navel touching the floor.
- Bend your neck lightly back towards the back and lift the body above the floor by supporting with both your hands.
- Breathe continuously until the back is in curved shape.
- Maintain your palm and arms perfectly straight and tilt your head towards the back.
- Do not put any pressure on your shoulders even if your elbows are slightly bent.
- Ensure that your toes stay exactly adjacent to each other.
- Keep this position for 5-30 seconds. After exhaling, slowly bring the head down and place it on the forehead. Keep the chest on the ground too. Place the chin on the ground and move the hands back and let loose.
- Initially, perform this Yaga for a while, but gradually increase the time of this asana.
Padangusthasana is considered an important posture of yoga science. It helps in stretching many muscles of the body simultaneously. These include the muscles behind your legs, the spine and neck muscles. It should be practiced every morning on an empty stomach for 30 to 90 seconds. If you cannot do this asana in the morning, then it can be practiced 2-3 hours before dinner.
Steps to Perform Padangusthasana
- To do the Padangushthasana Yoga, first of all, spread a yoga mat on the floor and stand upright on it.
- You can also stand in Tadasana posture for this asana.
- Maintain a distance of 6 inches between your legs. Keep your both hands and spine straight.
- Now while exhaling, keep the upper part of your body straight and slowly lean down with the hips joint. While performing this step, ensure that you do not have to bend from the waist and keep the upper body completely straight.
- Try to touch your forehead with the feet and hold the toe tightly with both hands.
- While holding your toes tight, breathe and lift the torso and straighten your hands from the elbow.
- Be in this posture for 30 to 90 seconds.
- Then bend your both hands and leave the thumb and stand straight.
Vriksasana is also called tree posture because it shows the stability and balance like a tree. It is one of the simplest asanas of Hatha Yoga. Preferably, it should be practiced at dawn with an empty stomach or an hour before lunch or dinner. This asana increases the body’s energy and refreshes you again. It brings stability and balance to the brain that helps in increasing concentration. This asana strengthens the legs and is extremely helpful in neuralgia.
Steps to Perform Vrikshasana
- Stand upright and keep ur hands straight
- Keeping your right knee bent, place your right paw on the left thigh. The sole of your foot should be perpendicular to the thigh and adjacent to the upper part.
- Maintain balance by keeping the left leg straight.
- After making a good balance, take deep breath and move your hands over the head and create a salutary pose.
- Look at the front. Looking straight will be very helpful in creating the right balance.
- The spinal cord should be straight. Keep your entire body straight and tight. Every time you exhale, leave the body loose and relax.
- Slowly bring out the hands while exhaling. Gently straighten the right leg. Stand straight like before. Now repeat the posture by keeping the left sole on the right thigh.
Utkatasana, also called as chair posture is an easy asana to perform. In this one has to sit just like a chair without a chair. The body has to bend like a chair. Utkatasana can be practiced for 30 to 60 seconds or up to 5-10 deep breaths. This asana helps in improving strength, energy, and balance in the body. This yoga simulates the heart, internal organs and stomach thereby, improves the immune system and fights with a deadly viruses like corona.
Steps to Perform Utkatasana
- Stand upright on yoga with both legs extended.
- Spread both hands forward up keeping your palm straight.
- The hands should be straight and the elbows should not bend.
- Now gently bend your legs your knees and move the pelvis downward.
- Bend so much, as if you are sitting in an imaginary chair.
- Sit so relaxed as if you are reading a newspaper sitting in a chair.
- During this time keep your neck and spine straight.
- Keep your mind calm, be comfortable and take long breaths.
- Stay in this position for one minute or as per your capability.
- Slowly come out of this posture and sit in sukhasana.
While performing this yoga asana, the body gets into the shape of a bow. In this posture, while the abdomen and thigh form as part of the bow, the lower part of the legs and arms act as the trunk of the bow. This is an important asana which has multiple benefits when performed. This asana reduces stomach fat and provides a complete exercise of all internal organs, muscles, and joints. It helps in balancing energy in the body and makes the heart strong. It is helpful in curing diseases related to throat and increases body immunity.
Steps to Perform Dhanurasana
- To do Dhanurasana, first of all, lie down on the yoga mat.
- Slightly bend both knees, lifting the legs backward. Hold your ankles with your hands while making arches.
- Raise the legs a little upward and try to pull your ankles by hand while breathing.
- While pulling the ankles, maintain the balance of the weight of the abdomen and maintain the head straight.
- While performing this arched pose, ensure contnuous breathing and exhaling.
- Be in this position for about 15-20 seconds and then return to the previous position while exhaling.
- Repeat this process for 3 to 5 times or as per your stamina.
These yoga asanas suggested here certainly help to improve your immune system and fight deadly viruses like Corona. It acts as a natural immunity booster. With the help of a strong immune system, not only you stay away from diseases, but you also live a healthy and happy life.