Yoga to boost immunity against COVID-19

Yoga to boost immunity against COVID-19

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Yoga as an art and science, focuses on creating harmony between mind and body to manage daily stresses and its consequences. Yoga is particularly useful in disease conditions where stress act as a key catalyst. Yogasanas, Pranayama, Dhyana (meditation), cleansing and relaxation practices etc. are known help in management of diseases like hypertension, Chronic Obstructive Pulmonary disease (COPD), bronchial asthma, diabetes, sleep disorders, depression, obesity, etc. which incidentally can become comorbid conditions in patients with COVID-19. Yoga practices are known to help especially disease susceptible population such as the elderly and the children.

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Studies on yoga in managing flu symptoms revealed significant reductions in illness during cold season with mindfulness meditation. Yoga as a preventative measure is also known to improve immunity in older population groups. Certain Yoga practices like Kriya, Yogasana and Pranayama reduce breathing problems in people with asthma and COPD. Especially, Neti kriya is useful in acute coryza and symptoms of cold.

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Yoga lifestyle practices for better health

ShodhanaKriya (Yogic cleansing practices) Jalaneti, Sutra Neti

Neti helps in cleansing sinuses, beneficial in allergic conditions and reduces upper airway problems. 

Use lukewarm water for cleansing. Jalneti must be followed by kapalabhati to remove all water from nasal passage. Neti is advised to be practiced weekly once or twice.Avoid in case of epistaxis, middle ear infection, and recent ENT surgery.

Yogic SūkṣmaVyāyāmas /shithilikaranavyaymas/ Pawanamuktasana series (Joint movements):

  • Neck movements
  • Shoulder rotation
  • Trunk movement
  • Knee movement
  • Ankle rotation

Move the joints as far as possible. Do it slowly with breath awareness.Do not over strain. Avoid this practice in case of severe joint pain and illness.

Joint movements help to increase blood circulation and reduce stiffness which enhances joint flexibility. Helps to facilitate asana practices. 

Yogasana: Standing, Sitting, Prone & Supine lying

Ushtrasana,UtthanaMandukasanaTadasana, Trikonasana, Vakrasana,Bhujangasana, Sarala Matsyasana etc. practices improve chest expansion and cardiopulmonary functions. 

Do it with breath awareness. Cardiac patients must consult a Yoga expert. Asanas that involve chest expansion are preferred.

Please avoid this practice in case of cardiac disorders, abdominal hernia, inflammation, ulcers, recent abdominal surgery & vertigo. Hypertensive patients should bend with care. Do not try to bend beyond the limits and do not overdo the lateral stretch.

Kapalabhati

Improves pulmonary functions and reduces secretions. Very useful preparation for pranayama practice.Helps to cleanse frontal sinuses.

40-60 strokes recommended per minute. Hypertensive, cardiac problems, patients with respiratory distress, slipped disc patients should not do it. Better to practice it early in the morning on an empty stomach.

Breathing & Pranayama:

  • Sectional breathing
  • Nadishodhana
  • Ujjayi
  • Bhramari

Nadishodhan pranayama reduces the sympathetic activity and stimulate vagal(parasympathetic) activity and decrease stress and anxiety.Ujjayi increase the oxygen saturation in body. Bhramari pranayama similar to humming may increase Nasal Nitric Oxide (NO), which may improve blood flow to the ciliary epithelium and has anti-inflammatory action.

Breathing should be slow,steady and controlled.It should not be forced or restricted in anyway.Initially start the practice with few repetitions and gradually increase the number of repetitions. If possible, maintain the ratio of 1:2 for inhalation and exhalation

In case of any cardiac disorders start with few repetitions and gradually increase the number of repetitions. Don’t practice retention or hold at initial stage.

Yoga Nidra (Pratyaahara)

Reduces emotional distress and improves quality of sleep. Rejuvenates the body and helps to keep the mind calm

Follow mentally with awareness as per the instructions by a Yoga Expert.Keep the eyes closed during the practice and avoid body movements. Don’t open the eyes until asked.Don’t sleep. Don’t ask any questions. Gradually increase the duration of this practice.

Meditative practices Breath awareness, Dharana & Dhyana)

Meditation helps to reduces anxiety and stress by reduce the cortisol level and enhance the alpha brain wave. It balances the functions of neuroendocrine system thereby enhancing the immune system.

For beginners, soothing music may be played in the background during meditation or to observe the breath. Practice it as long as you can. Don’t open your eyes. Don’t shake your body.

Why search in beingswasth.in for a yoga teacher near me?

BeingSwasth makes it easier to discover and consult with a yoga teacher near me specializing in natural healing therapies for common ailments of mind and body. General Disclaimer: Consult a qualified physician before starting any treatment. Any ongoing medications should be continued.

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