From spending time with loved ones, to nurturing hobbies long neglected owing to hectic schedules, we’re doing a lot of stuff to stay positive in these unprecedented times. Expending energy on staying fit, physically and psychologically, has proved to be a foolproof way to repose and revitalize.
In a socially distanced world, you can rely on this self-care routine that can be done virtually from home with the support of apps, YouTube videos or Zoom lessons provided by studios around the world. If you’re considering taking up yoga, read InterGlobix’s beginners guide below with our top tips to get you started at home, the equipment you need, and the poses you need to master to boost your immunity.
A world of holistic approach to health and fitness is the way forward.
Originating from India, yoga in ancient Sanskrit means to attach; a complete union of the mind, body and soul, to return one’s innate peace. Yoga doesn’t work solely on reaching your fitness goals—it helps with alignments of bones and muscles, circulation, the lymphatic system, and increases our lung capacity by releasing the fascia and connective tissue. It can be practiced to both stimulate and soothe the mind. The beauty of the age-old practise is that you don’t need any prior experience to reap its benefits.
Yoga offers benefits that help boost the immune system, so you should consider few breathing exercises. We walk you through a few yoga poses that strengthen and support your immune system. Regularly practicing these poses will help you mentally and physically.
SUKHASANA
Sitting and breathing pose
The pose: A relaxed seated posture, it involves sitting cross-legged, while lifting the spine and opening the chest.
The benefits: A traditional pose for meditation, sukhasana helps in the optimal breathing movement for “prana” (life force energy) in the body. Breathing deeply can help you relax and reduce stress hormones, heart rate and nervous system which supports the immune system.
The caution: If you suffer from sciatica or knee ailments, then you should avoid doing this yoga pose and consult a doctor.
MATSYENRASANA
The spinal twist pose
The pose: Sit up with the legs stretched out and the spine erect. Bend the left leg and place its heel beside the right hip, before taking the right leg over the left knee. Place the left hand on the right knee and the right hand behind you. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
The benefits: These twists not only decompress and nourish the spine, but they can also help with our body’s internal functions and immune system. The asana enhances digestion, and in turn, alleviates the toxins like infection and inflammation caused by improper digestion.
The caution: Skip it in case of any back or spine injuries.
BHUKANGASANA
The cobra pose
The pose: Lie prone on the floor, with your hands under your shoulders. On an inhalation, straighten the arms to lift the chest off the floor. Hold anywhere from 15 to 30 seconds, breathing easily.
The benefits: The asana helps the digestive system and blood circulation. It helps open up the heart and lungs, thereby relieving any stress. It strengthens and increases flexibility of spine, helps in back pain and soothes sciatica. It stimulates your core and boosts your energy.
The caution: Avoid if you suffer from Carpal tunnel syndrome, headache, back injury or if you are pregnant.
VIPARITA KARANI
Legs up the wall pose
The pose: Lie down on the floor. Then, move your hips closer to the wall and bring your legs up the wall. Use your hands to make adjustments for your weight and stay there for 10-15 minutes.
The benefits: Legs up the wall is one of the most relaxing poses for the entire body. It aids sore feet, allows lymph drainage, encourages blood circulation and releases pressure from the back, to help the nervous system relax and resets. The immune system needs a fortified nervous system functioning properly.
The caution: This pose should be avoided if you suffer from any eye ailments, such as glaucoma or serious neck or back problems.