Immunity is the body’s defense system against diseases and infections, comprising both innate immunity, present from birth, and acquired immunity, which develops after exposure to pathogens. A stronger innate immunity contributes to better overall health as it serves as the body’s natural defense mechanism. Experts claim that yoga plays a crucial role in enhancing this innate immune system. By calming the mind and fostering a deep connection between the mind and body, yoga enhances the body’s internal communication, boosting its defense capabilities. Yoga promotes both internal and external communication within the body and works with the body’s energy flow, revitalizing each cell with life force energy, or Prana. Practicing Surya Sadhana involves sitting or standing under the morning sun, absorbing its early rays. This movement of Prana rejuvenates the body and naturally enhances its innate ability to heal.
1. Sun Salutation and Surya Sadhana
Surya Namaskara (Sun Salutation): This dynamic sequence of postures helps warm up the body, improve circulation, and stimulate the lymphatic system, which is crucial for immune function. Perform 5-10 rounds of Sun Salutations to energize the body and mind.
- Tadasana (Mountain Pose): Stand tall with feet together and arms by your sides.
- Urdhva Hastasana (Upward Salute): Inhale and raise your arms overhead, palms together.
- Uttanasana (Standing Forward Bend): Exhale and fold forward, bringing your hands to the floor.
- Ashwa Sanchalanasana (Low Lunge): Inhale, step your right foot back, and lower your knee, lifting your chest.
- Plank Pose: Exhale, step your left foot back, and hold a strong plank.
- Ashtanga Namaskara (Eight-Limbed Pose): Lower your knees, chest, and chin to the floor.
Bhujangasana (Cobra Pose): Inhale and lift your chest, keeping elbows slightly bent.
- Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lift your hips, and form an inverted V-shape.
- Ashwa Sanchalanasana (Low Lunge): Inhale, step your right foot forward, and lift your chest.
- Uttanasana (Standing Forward Bend): Exhale, step your left foot forward, and fold.
- Urdhva Hastasana (Upward Salute): Inhale and rise up, arms overhead.
- Tadasana (Mountain Pose): Exhale and return to standing.
Repeat this sequence with the opposite leg stepping back and forward in steps 4 and 9.
Surya Sadhana: Practicing Surya Sadhana involves sitting or standing under the morning sun, absorbing its early rays. This practice helps harness the sun’s energy, which is vital for overall health and well-being. Spend 10-15 minutes each morning in this practice.
2. Mudras for Immunity
- Prana Mudra: This mudra, known as the gesture of life, activates dormant energy in the body. By practicing Prana Mudra, you can boost your immune system and increase vitality.
- How to perform: Touch the tips of your thumb, ring finger, and little finger together while keeping the other fingers straight. Practice this mudra for 5-15 minutes daily.
- Aditi Mudra: This mudra enhances the flow of energy and balances the body’s natural defenses, particularly strengthening the respiratory system.
- How to perform: Interlock the fingers of both hands, with the right thumb pressing on top of the left thumb. Hold this mudra for 5-15 minutes daily.
- Adi Mudra: This mudra calms the nervous system and increases lung capacity, supporting overall immune function.
- How to perform: Make a fist with your thumbs inside and place the fists on your thighs, palms down. Practice this mudra for 5-15 minutes daily.
3. Vajrasana and Vajra Mudra
- Vajrasana (Thunderbolt Pose): This seated posture aids digestion and stimulates the flow of energy throughout the body, improving the body’s natural defenses.
- How to perform: Kneel on the floor, sit back on your heels, and keep your back straight. Rest your hands on your thighs. Hold this pose for 5-10 minutes after meals.
- Vajra Mudra: This mudra helps balance circulation and stimulates blood supply, channeling energy through the Vajra Nadi, essential for overall health.
- How to perform: Touch the tips of the index fingers to the base of the thumbs. Extend the other fingers straight. Hold this mudra for 5-15 minutes daily while in Vajrasana.
Combining the Practices
- Begin with Surya Namaskara (5-10 rounds) to warm up the body.
- Practice Surya Sadhana by sitting or standing under the morning sun for 10-15 minutes.
- Move into Vajrasana and hold the pose for 5-10 minutes, incorporating Vajra Mudra.
- Finish with Prana Mudra, Aditi Mudra, and Adi Mudra, holding each for 5-15 minutes.
By integrating these practices into your daily routine, you can support and enhance your immune system, promoting overall health and well-being.
Incorporating these yoga practices into your daily routine can significantly enhance your innate immunity and overall well-being. Yoga not only addresses physical health but also promotes mental and emotional balance, creating a harmonious state of being that is essential for optimal immune function. By practicing this gentle yoga sequence, you can boost your body’s natural defenses, increase energy flow, and foster a deep connection between mind and body.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
