Yoga for immunity

1. ASANAS DECODED FOR
BETTER IMMUNITY
JK SWAPNA
YOGA TRAINER , MINISTRY OF AYUSH YOGA EXAMINER
26.05.2021
SEMBCORP ENERGY INDIA LTD, NELLORE

2. How Yoga Can
Help Boost
Your Immune
System
• Our immune system is of utmost importance and plays
a significant role in keeping us fit and healthy.
Causes for Low Immunity
• Seasonal allergies indicate imbalance in the immune
system.
• The symptoms would be stuffy nose, ears and sinuses,
inflamed eyes, headaches, sore throat and difficulty in
breathing, caused by the mucus- producing process of the
immune system. Mucus is released from the body to
prevent foreign bacteria from entering it.
• Emotional stress can also cause low immunity.
• The thymus gland would be the focus in the asanas.
• People with low immunity should practice asanas at a slow
and gentle pace, paying a lot of attention to breathing.

4. TADASANA/MOUNTAIN POSE

5. BENEFITS :
• Widely known to be helpful for the nervous system, the Tadasana is one of
the most effective yoga asanas to increase immunity as well. It helps
correct your posture and improves flexibility of the thighs and joints.
• Apart from being one of the best yoga poses to boost immunity, it may
help tone your abdomen and body muscles as well.
• The stretching of the hands upwards results in the stretching of the
pectoral, infraspinatus, serratus and intercostals muscles. This tones up the
entire sympathetic and parasympathetic nervous system due to the
direction of blood to the region.
• The breathing out and tucking in of the abdomen results in strengthening
of the abdominal muscles and assists in reduction of adipose tissue around
the abdomen.

6. Ardha Chakrasana
1.Ardha Chakrasana strengthens the back and
abdominal muscles.
2.It tones the organs in the abdomen including
the digestive, excretory and reproductive
organs.
3.Ardha Chakrasana gives a good shape to the
body. It is good for those who have back
problems and postural defects.
4.It opens the chest and strengthens the arms
and shoulder muscles.

7. PadaHasthasana

8. Trikonasana

9. Veerabhadrasana

11. Sit and Stand Chair Pose
• When we’re seated all day, the under used glutes and
hamstrings lose their motivation to help us get back up,
and we rely on the upper back and even the neck to
hoist the body to a standing position. This two-part
pose helps awaken these leg muscles.
• Begin seated with your knees bent 90 degrees and
your feet flat. Press down from your heels, trying not to
move the feet in toward your chair or use your arms,
and make your way up to standing.
• From standing, slowly sit straight back down, refraining
from leaning forward and/or from shifting the hips to
one side or the other. Repeat 5 to 10 times.

12. Upward Dog Pose
• Rest your hands about shoulder width distance on the
edge of your sturdy desk, and step your feet back so your
torso is a parallel line to the floor.
• With your arms straight, lower your hips toward the desk,
refraining from sinking in the lower back by using the
strength in your legs.
• Stretch your chest between your shoulders and gently tilt
your chin upwards while sliding the shoulder blades down
the back. Hold 5 to 10 breaths.

13. Cat/Cow Stretch
• Sit straight up, place hands just above knees if in a
wheelchair place back off chair if possible & feet on
floor, if using foot pedals, it’s OK you may just not get
as ‘deep’ of a spine stretch
• Inhale, move hands forward on knees, bring head down
& arch back
• Exhale, move hands back to starting position & bring
head slowly back up & spine straightens
• Repeat 3-5 times slowly
• The benefits of this pose are that it makes the spine
more supple and gets you to relax back and shoulders.

14. Benefits of Stretching at Work
Reduces Fatigue : Stretching at work can reduce fatigue by increasing blood supply and nutrients to
your muscles.
Reduced risk of musculoskeletal disorders (MSDs), like sprains and strains of the lower back,
shoulders and knees.
Reduced risk of cumulative trauma disorders (CTDs), such as rotator cuff injuries, tendonitis, tennis
elbow and “Blackberry” thumb.
Reduced workplace stress and Improved worker productivity.
Improves Posture : Stretching can improve posture by allowing muscle tissues to realign, thus
reducing effort to achieve and maintain good posture. Often these muscles have adapted poorly to
effects of gravity and poor postural habits.
Increases Muscle Coordination and Balance : Stretching also helps opposing muscle groups work in
a more coordinated fashion.

15. THANKS