New research shows that yoga can be a helpful way to boost your immune system and decrease inflammation in the body. No matter what poses your current practice, it strengthens your resistance in the long term.
Here are 5 yoga poses that boost your immune system：
1. Fish Pose (Matsyasana)
- Lying down on your back.
- Come up to your elbows with your forearms flat on the mat and your upper arms perpendicular to the floor.
- Slide your body toward the back of the mat while keeping your forearms in place and puffing up your chest by rolling your shoulders back and tucking your shoulder blades firmly onto your back.
- Press your palms into the mat. Tuck your hands under your butt to keep it stable.
- Lower the crown of your head back until it comes to the floor, opening your throat.
- Keep your legs engaged and your toes active throughout.
- Press strongly into your forearms and raise your head off the floor. Then release your upper body to the mat.
2. Eagle Pose (Garudasana)
- Bend your knees slightly, lift your left foot up. When balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf.
- Stretch your arms straight forward to keep parallel to the floor, and spread your scapulas wide across the back of your body. Cross the arms in front of your body so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
- Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together, lift your elbows up and stretch the fingers toward the ceiling.
- Stay for 15 to 30 seconds, then relax your legs and arms.
- Repeat for the same length of time with the arms and legs reversed.
3. Standing Forward Bend (Uttanasana)
- Stand with your hands on your hips. Exhale to hinge from the hips and bend forward. Be sure to create as much length as possible from your hips to your head.
- Release your fingertips toward the ground.
- Release the back of your head and neck.
- Your body gets lengthen when inhales and your chest reaches toward your toes when exhales.
- Stay in this pose for one minute.
- To exit the pose, return your hands to your hips and slowly lift up.
4. Bow Pose (Dhanurasana)
- Lie on your belly with your hands alongside your torso, palms up.
- Bend your knees and grab both feet. Hold the top of the feet below the toes, and not the ankles. Keep your belly and hips are touching the floor.
- Bring your knees to close so they are about the width of your hips.
- Coil backward like a bow. Press your feet toward the ceiling. It is like a steady and gentle kick-back with your feet.
- Hold for 30 seconds or as long as you can, then relax down slowly so arms and legs are all on the floor, head to one side. Repeat as often as you like.
5. Triangle Pose (Trikonasana)
- Keep your right foot forward.
- Straighten your front knee and keep a micro-bend so the knee does not lockout.
- Exhale to send your left hip toward your back foot and hinge toward the front of your mat.
- Place your right hand on the ground, block, or shin. Reach your left hand toward the sky.
- Gently roll your left ribs back as you encourage your right ribs forward. Both sides of your torso should feel equal in length.
- Draw your tailbone down toward your left heel.
- Take your gaze toward your top hand if comfortable on your neck.
- Hold the pose for up to 60 seconds. Use an inhalation to bring yourself back up, rooting through the back heel and using it as an anchor.
- Change the position of the feet and repeat on the opposite side.
Practice the above 5 poses regularly to boost your immune system and stay healthy. Notice how you feel before and after practice. Listen to your body and pay attention to how it responds in the long term. So how to begin the immune-boosting yoga? Kindly start with the yoga mat, you will love it!
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