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Best Yoga Practices to increase immunity.

Yoga Practices for prevention, rehabilitation and to increase immunity. 

1. ShodhanaKriya  (Yogic cleansing practices) Jalaneti, Sutra Neti:
Do's-
  • Use lukewarm water for cleansing. 
  • Jalneti must be followed by kapalabhati to remove all water from nasal passage. 
  • Neti, is advised to practice weekly once or twice.
Avoid-

  • Should avoid in case of epistaxis, middle ear infection, and recent  ENT surgery.

Benefits-

  • Neti helps in cleansing sinuses, beneficial in allergic conditions and reduces upper airway reactivity)

2. Yogic SūkṣmaVyāyāmas /shithilikaranavyayamas/Pawanamuktasana series (Joint movements): Neck movements, Shoulder rotation, Trunk movement, Knee movement, Ankle rotation

Do's-

  • Move the joints as far as possible.
  • Do it slowly with breath awareness.

Avoid-

  • Do not over strain.
  • Avoid this practice in case of severe joint pain and illness.

Benefits-

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

3. Yogasana: Standing, Sitting, Prone & Supine lying

Do's-

  • Do it with breath awareness.
  • Cardiac patients shall do with care as advised by Yoga experts.
  • Asanas that involve chest expansion preferred Simplified version/s shall be followed be beginners and elderly population.

Avoid-

  • 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.

Benefits-

  • Ushtrasana, UtthanaMandukasana, Tadasana, Trikonasana, Vakrasana, Bhujangasana, Sarala Matsyasanaetc.
  • Practices improves chest expansion and cardiopulmonary functions.

4. Kapalabhati

Do's-

  • 40-60 strokes per minute.

Avoid-

  • 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.

Benefits-

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

5. Breathing & Pranayama: Sectional breathing, Nadishodhana, Bhramari

Do's-

  • Breath 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.

Avoid-

  • 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.

Benefits-

  • Nadishodhan pranayama reduces the sympathetic activity and stimulate vagal (parasympathetic) activity and decreases stress and anxiety.
  • Bhramari pranayama similar to humming may increase Nasal Nitric Oxide (NO), which mayimprove blood flow to the ciliary epithelium and has antiinflammatory.

6. Yoga Nidra (Pratyaahara)

Do's-

  • Follow mentally with awareness as per the instructions given during practices. 
  • Keep the eyes closed during the practice and avoid body movements.

Avoid-

  • Don’t open the eyes until asked.
  • Don’t sleep
  • Don’t ask any questions during the practice even if any questions arise in the mind.
  • Gradually increase the duration of the practice.
Benefits-
  • Reduction in sympathetic arousal and reduced emotional distress and improves quality of sleep.
  • Rejuvenate the body and helps to keep the mind calm.
7. Meditative practices Breath awareness, Dharana & Dhyana
Do's-
  • For beginners, soothing music may be played in the background during meditation or to observe the breath.
  • Practice it as long as you can.
Avoid-
  • Don’t open your eyes.
  • Don’t shake your body.
  • Don’t be judgemental with thoughts.
Benefits-
  • Meditation helps to reduces anxiety and stress by reduce the cortisol level and enhance the alpha brain wave.
  • Makes the body stable and calm the mind.
  • Balance the functions of neuroendocrine system thereby enhance the immune system.
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