Yoga and Pranayam for enhancing Immunity for respiratory diseases

Seasonal diseases can be kept at bay with strong immunity. Yoga postures help strengthen your immune system by stimulating the thymus gland.The thymus gland is a small organ behind the breastbone that plays an important function both in the immune system and endocrine system. It plays an important role in immunity, autoimmunity, and aging of a person. This gland which is located in the chest region is activated by the chest expansion that happens during the following asanas:

KhushiSeYoga has designed the sequence for the yoga session during winters or any Corona Virus or flu pandemic

Start the session with Breathing focus

Om/Bhramari chanting: 2 mins

Anulom vilom (Alternate Nostril Breathing): 2 mins

Bhastrika (Bellow Breathing): 2 sets of 1 min each

SukshmaVyayam: 5 mins

Goolf Chakra (Leg ankle rotation)

Titiliasana (Butterfly Pose)

Skandasanchalan (Shoulder rotation)

Stand up and practice Standing forward bending series

SuryaNamaskar with specific focus on Hastapadasana (Standing forward bend pose) and Bhujangasana (Cobra Pose) 10 mins

Lie down on the stomach and shavasana for 1 min

Bhujangasana variation series (Cobra Pose)

Dhanurasana (Bow Pose)

Marjaryasana – Bitilasana (Cat-Cow Pose)

SuryaNamaskar with specific focus on Hastapadasana (Standing forward bend pose) and Bhujangasana (Cobra Pose) (4 mins)

Lie down on the back and shavasana for 1 min

ViparitaKarani (Legs up in 90 degree)

SetuBandhasana (Bridge Pose)

Matsyasana (Fish Pose)

JatharaParivartanasana(Supine twist)

Come back to sitting position

Kapalbhati

End session with Bhramari

Specific Asana and its benefits

Hastapadasana (Standing forward bend pose)

  • Improves the flow of blood to the head.
  • Clears the sinuses.
  • Invigorates the nervous system and relieves tension in the body.

Bhujangasana (Cobra Pose)

  • Expands the chest.
  • Improves blood circulation.
  • Reduces fatigue and stress.

Dhanurasana (Bow Pose)

  • Opens up the chest, neck, and shoulders.
  • Relieves menstrual discomfort and constipation.
  • Helps people with renal (kidney) disorders.

ViparitaKarani (Legs-up-the-Wall Pose)

  • Improves the flow of blood to the head.
  • Calms the mind.
  • Helps in overcoming headache and backache.

Matsyasana (Fish Pose)

  • Stretches the chest and neck.
  • Provides relief from respiratory disorders.
  • Tones the parathyroid, pituitary, and pineal glands.

SetuBandhasana (Bridge Pose)

  • Stretches the chest, neck, and spine.
  • Opens up the lungs.
  • Helps alleviate asthma, high blood pressure, and sinusitis.

Pranayama for cold, cough, and sinus prevention

In addition to yoga postures, pranayama or breathing techniques also help in boosting immunity. Moreover, some of these breathing techniques clear the nasal passage, shielding you from infection and increasing lung resistance to respiratory diseases.

Nadi Shodhan Pranayama (Alternate Nostril Breathing technique)

  • Helps open up blocked nose.
  • Facilitates better flow of oxygen to the lungs.
  • Practice 7-8 rounds 2-3 times a day to overcome cold.

Bhastrika Pranayama (Bellow breath)

  • Involves forceful exhalation that aids in clearing the nasal passage.

KapalBhati Pranayama (Skull Shining Breathing technique)

  • Helps unclog the respiratory tract.
  • Improves blood circulation and uplifts the mind.2-3 rounds twice a day gives you renewed energy to help combat cold.

ShatKriya : Cleansing techniques

Jal Neti

Jal Neti is a nasal cleansing technique which helps in relieving cough, cold, and the effects of sinusitis. This technique uses warm/saline water to clean the accumulated mucus from the nasal passage. Cleaned nasal passage is immune to respiratory diseases.

Regular practice of yoga fortifies the immune system and enhances its ability to fight viruses like Corona Virus, swine flu, common flu etc. better. The ancient holistic and natural medicine system of Ayurveda is also an effective measure to improve the body’s immunity level such as Haldi milk and Ginger water.

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References:

http://www.yorku.ca/bunchmj/ICEH/proceedings/Krishnan_Sripriya_ICEH_papers_243to251.pdf
https://www.artofliving.org/in-en/yoga/health-and-wellness/combating-cold-with-yoga
https://www.yogajournal.com/practice/feel-better
https://www.researchgate.net/publication/331488178_Benefits_of_Yoga_in_Respiratory_Diseases

4 thoughts on “Yoga and Pranayam for enhancing Immunity for respiratory diseases”

  1. Best video during the difficult Corona Virus panic times.

    You reflect so much positivity

    keep spreading the happiness

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