Environmental pollution, adulteration in edible items, excessive usage of fertilizers in crops & stress has weakened the immune system & as a result of which we battle with fever & cold every another day. Feeling tired whole day is also a sign weak immune system. Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Regular practise of yoga increases blood pumping capacity of heart as a result of which lungs are also able to respire & handle oxygen in well manner. Studies reveal that in presence of oxygen cancer cells cannot grow. Muscular contraction also requires oxygen, hence this proves that yoga practitioners are immune to cancer & fight against many diseases. Our immune system consists of cells, tissues, and organs that work together to protect the body and fight off infections and diseases. The defensive cells are WBCs which are circulated in body through lymph. This lymph gets circulated in body through muscle contractions & yoga asana perform the best job in circulating lymph, this in turn will boost defensive system to fight against diseases. While performing yoga one must be alert about breathing, proper deep inhale & exhale is must.

 

Following are the asana which help you in boosting immune system:

Camel Pose or Ustrasana:

It is good for stretching your front body abdomen, chest, quadriceps, biceps, back & neck. It increases gap between chest & lungs which in turn increases breathing capacity. It also improves digestion. It helps in correcting posture.

Following are the steps of doing this asana:

  1. Kneel down on a mat. Keep your knees hips distance apart. Rotate your thighs internally.  Keep your top of the feet firmly pressed on ground. Your buttocks should not squeeze.
  2. Now keep your hands towards back side on pelvic bone. Lengthen your tail bone towards the floor & widen your pelvic area
  3. Take a deep breath lean back keeping chin pointing towards the sky, rotate your shoulder towards back. This step will expand your chest & your heart region will lift upwards.
  4. Try to keep your pelvis forwards above your knees. Beginners can stay here only. Regular practitioners can continue below steps if they feel comfortable.
  5. Now reach back & hold each heel with hand. Your fingers should point towards bottom & thumbs holding outside each foot.
  6. Try to tuck your toes on the floor so that heels are raised, this will make easier to hold the heels. Your hips should be perpendicular to the floor & your shoulders should turn outwards. Drop your neck backwards.
  7. Hold this pose for 30 to 40 seconds. Then exhale slowly release your heels & rest your on pelvis back side. Then inhale contract your abdominal muscles pull the bottom ribs forward. Continue to lift your chest over the knees. If your head is back, wait for your chest pass over your knees, & then raise your head slowly along with gravity. Repeat these steps 3 to 4 times.

                               Camel Pose

                               

Bow Pose (Dhanurasana):

It gives your back full stretch. It is also a chest opening pose & strengthens thighs, back & abdominal muscles. If not done properly it may cause severe back injuries.

Following are the steps to complete this pose:-

  1. Lie on your stomach with arms kept both sides & palms facing upwards.
  2. Turn your arms backwards so that both your shoulder blades face each other. Bend both the knees so that feet move towards your buttocks.
  3. Now try to grasp your ankle with your hands.
  4. Inhale slowly & raise thighs, head & chest as high as possible.
  5. Try to keep your weight on abdomen & elongate your spine. If you are comfortable lengthen the crown of your head.
  6. Keep your knees hip width apart. Continue breathing slowly & with each breath press the heels back and up, gradually increasing the back bend, keeping the spine long.
  7. Hold in this position for 10 to 15 seconds. Release slowly & come back to original position.
  8. Repeat the above steps for 3 to 5 times.

 

                                                         Bow Pose (Step a)

 

Bow Pose (Step b)

                                   Bow Pose (Step b)

 

                         Bow Pose (Step c)

 

Bhujangasana (Cobra Pose):

This asana improves digestive system. It is good for person suffering from respiratory disorder. It tones abs & helps in relieving from fatigue, stress. It expands chest. It strengthens upper back & shoulder muscles.

For further details refer website: – https://upaya-yoga.com/yoga-asana-increase-height

Matsyasana (Fish Pose):
 It improves nutrient absorbing capacity of intestine. It tones parathyroid gland hence it is good for person suffering from disorders of thyroid hormone. It gives digestive organs a good massage & keeps fatigue, stress at bay.

For further details refer website: – https://upaya-yoga.com/enhance-beauty-by-yoga

Utkatasana (Chair Pose):
It is like sitting on a chair, hence we call this as Utkatasana. It increases your determination & balances your body. It massages abdominal organs. It helps in toning thigh muscles. It increases lung capacity & energises the entire body.

Following are the steps to complete this pose:-

  1. Stand straight on a mat in Tadasana pose & place your feet slightly apart from each other.
  2. Stretch your arms forward parallel to the ground so that palms face the ground. Do not bend your knees.
  3. Bend your knees & push your pelvis so that it feels as if you are sitting on a chair.
  4. Hold in this pose for 30 seconds. Make sure your hands are parallel to the floor & spine in lengthened.
  5. Repeat this pose 3 to 5 times.

 

                                                    Utkatasana Pose

 
Vrikshasana (Tree Pose):
This pose strengthens your spine and boosts nerve-muscle coordination. It enhances your mental abilities and keeps you stable. It energizes your entire body by stretching it, increases your stamina, and keeps you focused. It boosts your self-confidence and relaxes the nervous system.

Following are the steps to complete this pose:-

  1. Stand erect on a mat & drop your hands to the side of your body.
  2. Now slow bend your right knee & then place your right foot on the base of left thigh. Make sure that left foot is completely erect.
  3. Now look straight on a particular object & try to make balance in this pose & hold for a minute. Breathe normally.
  4. Lift your hands above your head in Namaste mudra.
  5. Now gently come back to standing position by bringing your right leg down on ground & dropping your arms by side. Relax for few seconds.
  6. Then repeat the above steps for left leg.

 

 

                 Vrikshashana Pose

The above mentioned all yoga asana should be done early morning on empty stomach after getting fresh from sleep. In case you are not able to do in morning, then can be done in evening but it is best to have your meals at least four to six hours before you do this asana. Also, make sure that your bowels are clean. These asana will directly or indirectly increase your immunity.