Pump up your immunity with some simple at home yoga exercises. The benefits of yoga are multifold, including keeping you stress free, boosting metabolism and strengthening the overall function of your vital organs.
With the Covid-19 Pandemic causing global distress, a good yoga workout is a step towards staying healthy, both mentally and physically. Here are five exercises that you can try right now:
This is a simple breathing technique that you can include in your at home yoga workout plan. It is known to improve your immune response, sharpen memory and also improve cardiovascular and respiratory health. An important part of Pranayaman, it helps boost oxygen supply to the body, which is vital for those who are recovering from a Covid-19 infection.
Follow these yoga instructions to practice this exercise:
- Sit on the floor in a cross legged position. You can sit on a chair with a straight back rest if you are unable to sit on the floor.
- Place your right thumb on the right nostril and close it.
- Take a deep breath from the left nostril extending to 4 counts. Then release the thumb.
- Hold your breath.
- Close your left nostril with the ring finger of your right hand and exhale through the right nostril.
- Then reverse the breathing, inhaling with the right nostril while keeping the left one closed with your right ring finger.
- Hold your breath and release the ring finger.
- Then close the right nostril with the thumb and exhale through the left nostril.
- Repeat this at least 10 times.
Tree Pose or Vrikshasana
This is another easy exercise for a yoga workout to boost immunity. It opens up the chest and spine while strengthening the muscles of your leg. It is also highly beneficial in keeping you feeling more balanced and focused as you cope with the stress of the pandemic. Follow these steps:
- Stand with both your feet together. Keep your spine straight but relaxed.
- Now fold one leg in with the foot resting on the knee of the opposite leg.
- Find your balance by keeping your eyes focused on one point.
- Slowly raise your hands along the sides and stretch them upwards. Inhale as you do this.
- Join your palms overhead and relax.
- Hold this position for at least 7 breaths before you shift to the next leg.
Cobra Pose or Bhujangasana
This is a great exercise to stretch your spine and strengthen the muscles of your lower back, arms and chest. It helps improve circulation and oxygen intake, making your immune response faster as a result. Here are the instructions for this easy at home yoga exercise:
- Place a yoga mat on the floor.
- Lie down on the mat with your face down.
- Now, place the palms of your hand on either side of your chest.
- Slowly lift your head and try to arch your back gently. Breathe in as you do this.
- As you rise up and arch your back, straighten your elbows.
- Keep your chin up. When you feel ready you can tilt your head upwards to achieve a good extension along the spine.
- Now stay in this position and exhale.
- Hold the position for at least 7 normal breaths and then gently relax your spine and lower the head back to the starting position.
Fish Pose or Matsyasana
This asana or yoga pose is important for your yoga workout as it activates your throat and crown chakra. This helps you communicate, express and emote better. These qualities are pivotal in dealing with the stressful times that we are in. In addition to that, it opens the chest up, strengthens the back and chest muscles and also improves blood circulation. Follow these yoga instructions:
- Place a mat on the floor.
- Lie down on your back with your feet together.
- Rest the palms of your floor, facing downwards, on either side of your body.
- Now as you inhale, slowly lift your chest and start to tilt your head backwards.
- Continue to tilt your head until the crown of your head touches the floor.
- If you are new to this, you can also place a rolled towel or foam roller below your shoulder blades for support.
- Exhale when you reach the final position and hold for a few counts before slowly returning to the starting position.
Forward Bending or Paschimottanasana
This is a great asana to stretch your hamstrings, relax the muscles in your back and also boost circulation. It is one of the simplest at home yoga exercises that helps you build your immunity quickly. Follow these simple steps:
- Place a mat on the floor.
- Sit straight with your legs extended in front of you ( Your body forms an L-shape)
- Now inhale and stretch your hands overhead, ensuring the your back remains straight.
- Exhale as you bend forward slowly with your arms stretched out. The goal is to touch your toes.
- Try to extend the spine while doing so and tuck your chin in when you have reached your maximum stretch.
- Hold this position for a few counts and return to the starting position.
Before you perform any yoga workout, make sure you consult with your doctor. If you have any injuries or pre-existing health condition, find a trainer or an expert who can help you with online classes or personal training to suit the needs of your body.