Ace-Immunity

Holistic health: Yoga moves to boost your immune system

By Sue Fuller

Boost your body’s defences this winter with yogic breathing techniques from Natural Health’s yoga expert Sue Fuller

Boost your body’s defences this winter with yogic breathing techniques from Natural Health’s yoga expert Sue Fuller
The start of winter is always a time when the immune system is faced with a few extra challenges,but a simple yoga practice will help to strengthen the immune system and prepare you for the colder months ahead. Just by re-balancing the internal systems, increasing circulation and enjoying a state of deep relaxation the immune system becomes stronger and minor ailments can be prevented.

Quite simply yoga postures fold, stretch and compress different areas of the body. By performing a series of yoga postures the internal organs are massaged which helps them function more efficiently, muscular contractions increase circulation and enhance the functioning of the lymphatic system, and yoga techniques will help to release tension and remove any blockages in the energy zones which will increase vitality. A regular yoga practice will help lower stress hormone levels –these particular hormones can weaken the immune system. In addition your defences can also be boosted by performing yoga postures such as Bridge, Cobra or Camel, which open the chest area and stimulate the thymus gland which plays a crucial role in the proper functioning of the immune system. It is also important to take time out to experience some deep relaxation as during this time the nervous system is able to relax and the immune system is able to work to destroy foreign bodies and bacteria. infections such as coughs and colds at bay. Here are a few simple and effective pranayamas that are easy to perform. They will help to boost your immune system and keep those coughs and colds at bay this winter.

Breath for life

This is an amazing technique to perform upon waking. As well as clearing the respiratory tract it will also enhance the functioning of the lymphatic system

PART 1

How to begin

Begin sitting in sukhasana(the easy pose) with the ankles crossed and a straight spine. Bend your elbows and position them against your lower ribs.Lightly clench the fists and turn the palms up.
Inhale and reach the right arm forward in front of your sternum, open your hand and turn the palm down. The exhalation is performed with a short sharp contraction of the diaphragm. As you do this return to your starting position.
Repeat this on the other side. Continue the technique; start slowly and gradually get quicker and quicker. Keep doing this routine for approximately two minutes.
Rest in sukhasana with the eyes lightly closed,breathing slowly in and out through the nose.

PART 2

Arm lifts

From sukhasana lift the arms out level with the shoulders.
Breathe in and lift the right arm while lowering the left arm. Make sure that both your arms move in one piece.
As you exhale lift the left arm and lower the right.
Again start slowly and gradually speed things up. Continue this technique for approximately two minutes.
Rest in sukhasana with the eyes lightly closed, breathing slowly in and out through the nose.

Alternate nostril breathing

This technique will help to remove toxins and excess mucus from the respiratory system.Practice this at the end of the day to clear the sinuses before sleeping.

Begin sitting comfortably with a straight spine,and with your hands lightly resting on your knees or thighs.
Start to breathe slowly in and out through your nose. Take your time with this and work to regulate the breath so that it is slow and steady with both inhalation and exhalation lasting for the same duration.
When you are ready lift your right hand and roll your first two fingers down towards your palm,block your right nostril with your thumb and inhale through your left nostril.
Now use your third finger to block the left nostril as you do so release the thumb and exhale through your right nostril.
Now inhale through the right nostril, block your right nostril with your thumb and release your third finger from the left nostril, exhale through the left and then inhale through the left.
Continue like this breathing through alternate nostrils with a slow steady breath for 30 complete breaths.

The Tarzan breath

This is a great pranayama as it stimulates the thymus gland and will also help to clear mucus from the chest. Why not try this one before lunch with a few colleagues or friends as it is guaranteed to make you laugh which is also a fantastic healer and releases plenty of those feel good chemicals into the body.

Begin sitting comfortably with a straight spine, make gentle fists with your hands. Inhale and exhale through the mouth whilst creating an argh sound and gently tapping the upperchest with your fists

In addition to the above pranayamas a simple sun salutation performed daily will have an extremely positive effect on the immune system and general levels of health and vitality. It is well worth setting your alarm just 15 minutes earlier so you can fit a sun salutation into your day.

Article by

Sue Fuller

Yoga Teacher

Sue Fuller is a leading yoga teacher, writer and co-founder of wellbeingworldonline.com

A leading yoga teacher for over 15 years, Sue trained with the Sivananda organisation in Neyyar Dam, India and has since continued her studies while teaching yoga classes and workshops in the UK, Australia, New Zealand and Thailand.

Sue is the resident yoga expert at Natural Health magazine and is the author of three British School of Yoga training courses. She now offers a range of over 40 audio yoga classes, including gentle yoga for the absolute beginner and a range of classes that guide you through techniques and practices to help you establish a strong foundation in yoga. Classes are available on both CD and MP3 from her website.

Article by

Sue Fuller

Yoga Teacher

Sue Fuller is a leading yoga teacher, writer and co-founder of wellbeingworldonline.com