There’s a pose for that…

Your Immune System.

Are there really yoga poses that can help boost my immunity? Yes, indeed. Iyengar says, “The immune system is the defense mechanism of the body and protects us from disease. Its main agent is the blood, a fluid consisting of plasma and red and white corpuscles or blood cells. It is the white corpuscles that inhibit the invasion of the bloodstream microorganisms. There are two types of immunity: natural and acquired. Yoga strengthens both, and regular practice of the recommended asanas can help to counter the disorders that affect them.”

A practice that includes supported or inverted poses increases the circulation of lymph – a clear, watery fluid that moves through the body picking up bacteria and viruses and filtering them out via the lymph nodes.

Unlike blood, which moves as a result of the heart pumping, lymph moves by muscular contractions. Physical exercise, such as yoga, is key for keeping lymph flowing. The movement of lymph is also affected by gravity, so anytime your head is below your heart – for example, in Uttanasana (standing forward bend) and Sarvangasana (shoulderstand) – lymph moves into the respiratory organs, where germs often enter the body. When you return to an upright position, gravity drains the lymph, sending it through your lymph nodes for cleansing.

The research I have found recommends resting your head on a support in each pose to allow your neck, throat, and tongue to relax fully, thereby encouraging the lymph to flow freely through the nose and throat. Hold each pose for two to five minutes, breathing deeply from your diaphragm for the entire time.

Don’t wait until the sniffles start up to attempt this practice! By that time inversions could agitate both body and mind. Instead, use this sequence to build up your immunity throughout the winter and keep common bugs away!

The sequence… I used poses from the Iyengar method (Path to Holistic Health) along with other poses to help drain the lymph system. Props are used in the Iyengar method to truly relax into the pose and get the full benefits, so use your props if you have them!

  • Setubandha Sarvangasana (bridge pose)

  • Supta Baddhakonasana (reclining fixed angle pose aka. reclining butterfly)

  • Supta Virasana (reclining hero pose)

  • Setubandha Sarvangasana (bridge pose) again.

  • Adhomukha Svanasana (downward-facing dog stretch)

  • Salamba Sirsasana (headstand)

  • Viparita Dandasana (inverted staff pose)… I did not have a chair for a prop so here is me in the full expression of the pose. And Iyengar’s model (from the book) in the relaxing modification.

  • Salamba Sarvangasana (shoulderstand)

  • Halasana (plough pose)

  • Setubandha Sarvangasana (bridge pose) again.

  • Viparita Karani (inverted pose aka. legs up the wall pose)

  • Savasana (corpse pose)… Supported savasana as shown by the model in the book.

  • Ujjayi Pranayama (conquest of energy aka. ujjayi breath)… To be done in savasana (as shown above).
  • Viloma 2 Pranayama (interrupted breathing cycle aka. breath holds)… To be done in savasana (as shown above).

Other holistic ways to boost your immune system… A healthy diet and some natural remedies should do the trick!

Reference: Yoga the Path to Holistic Health (BKS Iyengar), Yoga Journal 2011.

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