Immunity: 5 yoga postures to boost the body this winter

To help the body cope with viruses, bacteria, and ambient stress that put our immune system to the test, regular yoga practice is ideal. In addition to a healthy lifestyle and the maintenance of barrier gestures, adopt now this yoga routine, allied with immunity!

Reduce stress, improve the flexibility of muscles and joints, strengthen the tone of the body, boost the mind… The benefits of yoga are well to be proven! As temperatures drop, days get shorter, and viruses circulate more actively, our immune system is under strain. This physical practice could well become an ally of our immunity!

Performing regularly, certain yoga postures, associated with breathing exercises, will indeed help to significantly reduce stress, and thus reduce the levels of cortisol, the stress hormone manufactured by the adrenal glands, which weakens the immune response to external aggressions (viruses, bacteria, pollution …).

Find energy, vitality on a daily basis, free your breath and give a little boost to your immune system with this yoga routine, proposed by Perrine Spanevello yoga teacher at OLY Be.

The inverted L posture, to improve blood and lymphatic circulation

How to achieve this posture?

  • Lie on your back, raise your legs stretched towards the ceiling.
  • The thighs and bust will form an angle of 90 °. The arms are released along the bust.
  • In this posture, close your eyes, and lengthen each breath, inflating the belly on inhalation and then deflating it on exhalation. For a more relaxing version, you can support the back of your legs against a wall. Stay in the posture for 1 to 5 minutes.

The benefits of the inverted L posture: this posture allows to circulate the lymph from the feet to the pelvis, to soothe the nervous system, to improve the blood circulation in the legs, and to relax the belly and the back.

The posture of the dog upside down, to circulate the lymph from the pelvis to the head

How to achieve this posture?

  • Place yourself on all fours on a mat, then hook your toes and lift your knees to send the glutes to the ceiling and back. Thus, you form an inverted V.
  • The hands push the weight of the body back and the legs can be bent, the heels raised, if necessary, to allow you to have a well elongated and neutral back.
  • In the posture, the head is relaxed, the gaze focused on the feet. Take 4-5 deep breaths, then release your knees on the mat.

The benefits of the dog’s upside-down posture: this posture helps circulate lymph from the pelvis to the head, strengthen the back muscles, stretch the back of the legs, and improve blood circulation.

The posture of the cobra, to revive the energy in the body

How to achieve this posture?

  • On all fours, lie on your stomach. Place your hands on either side of the chest, elbows tight against the bust and shoulders well back.
  • On inspiration, push on your hands to lift your bust from the ground. It is necessary to keep the neck in the extension of the spine and therefore to fit a little chin to the chest.
  • On exhalation, roll the shoulders back to move them away from the ears.
  • In the posture, the legs remain engaged and the tops of the feet push against the mat. To intensify, stretch your arms a little more. Stay between 3 and 5 deep breaths.

The option of the dog’s head-up posture: to go further and get into the dog head up, push even more on the hands to lift the pelvis and knees above the ground. The tops of the feet continue to grow against the mat, and the glutes remain well engaged.

The benefits of the cobra posture: this posture restores energy to the whole body, stretches the sternum, stimulates the thymus and therefore the immune system, and strengthens the back.

The posture of the fish, to stimulate the thyroid gland

How to achieve this posture?

  • Lying on your back, bend your legs and place your feet on the mat.
  • Lift one buttock after another to slide your hands underneath. The palms of the hands are then in contact with the carpet.
  • Tighten your elbows near the bust.
  • On inspiration, push on the elbows to raise the head and bust. The weight of the body is then placed on the forearms and legs.
  • On exhalation, dig the back and push the rib cage forward.
  • Look up at the ceiling and then let the head go back to brush the carpet with the top of the skull.
  • In the posture, do not put the weight of the body on the head, but release it in the direction of the mat if the neck allows it. Stay in this posture for 3 to 5 breaths.

The benefits of fish posture: this posture stimulates the thyroid gland and therefore the immune system, stretches the sternum and diaphragm, and opens the rib cage to relieve breathing.

The posture of the butterfly, to stretch the rib cage and soothe the nervous system

How to achieve this posture?

  • Sitting on your mat, place a bolster (a long cushion or bolster) behind you.
  • Then use your hands to gently lengthen your back against the cushion. The cushion is placed under the back from the lower back to the back of the head. If the cushion is not long enough, place it first under the shoulder blades to open the rib cage.
  • Stay between 2 to 6 minutes in the posture, naturally deepening the breaths. To intensify the posture, it is possible to open the knees on the outside and join the plants of the feet together, and / or extend the arms on the sides.

The benefits of the butterfly posture: this posture allows you to lower the energy, to seek a stretch of the deep tissues surrounding the rib cage and thymus, without engaging the muscles, and to soothe the nervous system.

Thanks to Perrine Spanevello yoga teacher at OLY Be, www.olybe.com

Good to know: if the benefits of yoga are numerous for the body and mind, this physical practice does not exempt from a consultation with a health professional in case of persistent symptoms or suspicion of infection.

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