Regular Yoga Practice Enhances Immunity and Relaxation, Ideal for Home Exercise
Regularly practicing yoga can to some extent speed up blood circulation in the body, improve metabolic capacity, help us enhance physical fitness, and boost immunity.
Let's analyze yoga's effect on immunity from the inside out: The thymus is the central organ for cell immunity (T cells) within the body, located in the mediastinum, and its main function is to regulate the proportion of T lymphocytes and secrete thymic hormones, keeping the body's cellular immunity functioning and killing foreign pathogens. Yoga postures and breathing techniques stimulate the thymus, increasing immunity through thymus secretion.
Furthermore, yoga practice naturally raises body temperature, enhancing the activity of enzymes, which strengthens the ability to combat viruses and bacteria, thus strengthening the body's resistance. Yoga also stimulates the lymphatic organs, eliminating toxin buildup.
Today, we recommend this yoga sequence, which focuses on the side of the torso, inner thighs, and cervical region. It can maximize your detoxification ability, which contributes to your natural immune response.
1, Nadi Shodhana (Alternating Nostril Breathing)
Find a comfortable seated position, curve your right hand, and bend your index and middle fingers. First, breathe through both nostrils. Close the left nostril with your right thumb, inhale through the right nostril. Hold. Close the right nostril with your thumb and exhale through the left nostril. Hold. Inhale through the left nostril. Hold. Close the left nostril with your index finger and breathe out through the right. Continue in this way: inhale through the nostril you just exhaled, pausing briefly at the top and bottom of your breath. Practice for at least 10 rounds, feeling the coolness at the cessation of the nostril breathing.
2, Ardha Savasana (Half Corpse Pose)
Lie on your back, bend your knees, feet flat on the floor, one hand on your abdomen, one hand on your chest. Close your eyes, maintain even breathing. Rest is the most important way to restore your body's health. Take your time here.
3, Prasarita Padottanasana (Wide-Legged Forward Bend)
Stand with your arms outstretched in a 'T' shape. Extend your legs far apart, positioning them below your handspan. Turn your palms upward to raise your chest. Maintain an elevated chest, curling your thumb into the palm while the other fingers curl around your thumb. Slowly slant your finger joints away from your face and slightly downward, bringing your entire arm upward from your thumb to your inner biceps and chest. This is great for us who spend all day on phones.
4, Anjaneyasana (Low Lunge)
Start in Downward Dog, extend your left leg back, lowering your knees to the floor. Enter Low Lunge, place a blanket under your knees if needed. Lift your chest to raise your left arm overhead. Gently bend your body to the right, exposing your left ribs. Maintain several even breaths. Then exit and repeat on the other side.
5, Vasisthasana (Side Plank Variation)
Start in Plank, place your right hand below your shoulder. Rotate your inner elbow inward to press your shoulders against your back. Extend your right leg back, placing the edge of your right foot at a sharp angle on the floor. Bend your left knee, placing your foot in front of your body on the floor. Lift your hips, curving your body sideways. Extend your left arm overhead. Maintain several even breaths and then repeat on the other side.
6, Malasana (Squat Pose)
Extend your legs slightly wider than your hips. Bend your knees into a squat. You can use a yoga block under your hips. If your heels cannot reach the floor, place a small towel or blanket under your feet. Bring your elbows between your legs and keep your chest lifted. Reach your right arm out to support your right hand on the floor. As you lengthen your left side and lean your torso to the right, press down on your feet. Maintain several even breaths and then repeat on the other side.
7, High Lunge Variation
Get into High Lunge, place your hands to the outside of your right foot. Keep your back leg extended, raising your left knee. Place your foot in front of you. Place your palms together in front of your chest. As you lean your torso to the bent knee, raise your chest. Maintain even breathing, then exit and repeat on the other side.
8, High Lunge Twist
Start in High Lunge, place your hands to the outside of your right foot. Keep your back leg extended, raising your left knee. Place your palms together in front of your chest. As you lean your torso to the bent knee, raise your chest. Maintain even breathing, then exit and repeat on the other side.
9, Bhujangasana (Cobra Pose)
Lie down, bend your elbows, and place your hands on the floor next to your lower ribs. Open your shoulders to expand your chest. Extend your legs backward, letting your toes touch the ground. Inhale, lift your chest off the ground, keeping your elbows bent. Maintain several even breaths and then exhale back to the floor.
10, Matsyasana (Fish Pose Variation)
Place two yoga blocks behind you, one at mid-height and one at the highest height. Let the first block be between your shoulder blades and the second block support the back of your head. Bend your knees, keeping your hips and feet on the floor. Bend your elbows, keeping your upper body. Close your eyes, maintain even breathing.
