Enhancing your immune system through yoga involves a holistic approach that includes physical postures (asanas), breath control (pranayama), and hand gestures (mudras). Here's a comprehensive yoga sequence starting with Sun Salutations and ending with specific mudras designed to support your immune system: Warm-up: 1.Tadasana (Mountain Pose) ♦ Stand tall with feet together, arms at your sides.
♦ Inhale, raise your arms overhead, and stretch. ♦ Exhale, lower your arms back to your sides. Sun Salutations (Surya Namaskar): Perform 5-10 rounds of Sun Salutations to warm up and energize the body.
Each round includes the following sequence: 1.Pranamasana (Prayer Pose) ♦ Stand at the front of your mat, palms together. 2.
Urdhva Hastasana (Raised Arms Pose) ♦ Inhale, lift your arms up, and arch back slightly. 3.Uttanasana (Standing Forward Bend) ♦ Exhale, fold forward, touch your toes or place hands on the floor.
4.Ashwa Sanchalanasana (Equestrian Pose) ♦ Inhale, step your right leg back, look up. 5.
Chaturanga Dandasana (Four-Limbed Staff Pose) ♦ Exhale, step back into a plank, lower down. 6.Bhujangasana (Cobra Pose) ♦ Inhale, lift your chest into a gentle backbend.
7.Adho Mukha Svanasana (Downward Facing Dog) ♦ Exhale, lift your hips, forming an inverted V shape. 8.
Ashwa Sanchalanasana (Equestrian Pose) ♦ Inhale, step your right foot forward, look up. 9.Uttanasana (Standing Forward Bend) ♦ Exhale, step your left foot forward, fold.
10.Urdhva Hastasana (Raised Arms Pose) ♦ Inhale, rise up, arch back. 11.
Pranamasana (Prayer Pose) ♦ Exhale, bring your palms together at your heart. Asanas for Immunity: 1.Vrikshasana (Tree Pose) ♦ Stand on one leg, place the other foot on your inner thigh, hands in prayer position.
♦ Hold for 30 seconds to 1 minute on each side. 2.Matsyasana (Fish Pose) ♦ Lie on your back, lift your chest, place the crown of your head on the floor.
♦ Hold for 1-2 minutes, breathing deeply. 3.Bhujangasana (Cobra Pose) ♦ Lie on your stomach, hands under shoulders, lift your chest.
♦ Hold for 30 seconds to 1 minute. 4.Setu Bandhasana (Bridge Pose) ♦ Lie on your back, bend your knees, lift your hips, interlace your fingers under your back.
♦ Hold for 1-2 minutes. 5.Viparita Karani (Legs-Up-The-Wall Pose) ♦ Lie on your back with your legs up against the wall.
♦ Hold for 5-10 minutes. Pranayama: 1.Nadi Shodhana (Alternate Nostril Breathing) ♦ Close the right nostril with your thumb, inhale through the left.
♦ Close the left nostril with your ring finger, exhale through the right. ♦ Inhale through the right, close it, and exhale through the left. ♦ Repeat for 5-10 minutes.
2.Kapalabhati (Skull Shining Breath) ♦ Sit comfortably, take a deep breath, exhale forcefully through the nose with rapid abdominal movements. ♦ Perform 3 rounds of 20-30 breaths each.
Mudras: 1.Prana Mudra (Life Energy Seal) ♦ Touch the tips of your thumb, ring finger, and little finger together while keeping the other fingers straight. ♦ Hold for 5-10 minutes.
2.Surya Mudra (Sun Seal) ♦ Bend your ring finger and press it with your thumb. ♦ Hold for 5-10 minutes.
Meditation: 1.Savasana (Corpse Pose) ♦ Lie on your back, arms at your sides, legs slightly apart. ♦ Focus on your breath, relaxing each part of your body.
♦ Stay in this pose for 10-15 minutes. Tips: Practice regularly for optimal benefits. Stay hydrated and maintain a balanced diet.
Ensure proper rest and sleep. Incorporating this sequence into your daily routine can help strengthen your immune system and promote overall well-being..
