Yoga for Beginners at Home – To Boost Immunity and Health

Yoga is one of the earliest forms of exercise that is known for a wide variety of benefits including, increased strength, flexibility, spiritual connection with ourselves, stress release, and much more. Yoga, hence, can be understood as a path that can be taken to heal ourselves from a much deeper level.

Along with all these benefits, Yoga also has a great advantage to the people who get sick really easily or are prone to catch diseases soon, that is, boosting immunity. There are several poses of Yoga, if, when done correctly and regularly, can help you boosting and supporting immunity.

So, here we come up with 5 very easy and highly effective poses to boost immunity. These poses are not at all difficult and can be done without the support of anything or anyone. All you need is a Yoga mat and comfortable clothes, and you are good to go. So, if you have just started or planning to start doing Yoga, you should definitely include these poses in your schedule.

Yoga For Beginners

1. Tadasana (Mountain Pose)

This pose is a very basic pose from which most of the other poses emerge and hence is called the mother of all poses. But this base pose itself has a number of benefits and one of which include boosting immunity. You can do this pose anytime and anywhere. Just make sure that you have an empty stomach. Follow the steps to do a proper Tadasana pose:

1. Stand straight and join both feet together, with the toes touching each other and heels slightly apart.
2. Make your thigh muscles firm and lift your kneecaps.
3. Strengthen the inner arches of your ankles as you lift them.
4. Breathe in and stretch your shoulders, arms, and chest upwards and imagine a stream of energy passing through your body.
5. Feel the stretch in your body. Hold the pose for a few seconds and release as you breathe out.

2. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

This pose is actually pretty easy but may require some practice to be able to form the correct posture as it includes a number of twists in the body. The spinal twists nourish the spine and also help with the body’s internal functions, one of which is boosting immunity. The steps to perfect this pose are as follows:

1. Sit down with the legs straight out. Now fold your left leg so that the left foot is touching the right thigh.
2. Place your right foot on the outside of your left leg in such a way that sole of the right foot touches the mat on the outer side of the left leg.
3. Inhale and bring your right palm directly behind your lower back and give your upper body the support from it.
4. Place our left elbow on your right knee (outside the right knee, if you can).
5. Stay there for 5 breaths. Switch sides and repeat the same process.

3. Vrikshasana (Tree Pose)

The name of the pose truly signifies the effect of the pose as it represents the stable and balanced nature of the tree. This pose is best to do in the morning with an empty stomach to freshen up your mind. This pose strengthens the spine and improves mental capabilities. And boosts immunity by also increasing the stamina. Here is the step by step guide to do this pose correctly:

1. Stand absolutely straight and place your arms on the side of your body.
2. Slightly bend your right knee, and by maintaining balance, place the right foot on your left thigh. The foot should be placed in such a way that the sole of the right foot is firmly planted on the inner part of the left thigh.
3. Make sure that the left leg is absolutely erect. Once you are comfortable with this position, go for the next step.
4. Inhale, and gently raise your arms over your head into a ‘Namaskar’ mudra (palms touching over your head).
5. Look straight which will help you remain in this position and maintain your balance.
6. Keep your back straight and stay in the position for few breaths.
7. Gently bring the arms down and release your foot.
8. Repeat the same procedure for the left leg.

4. Matsyasana (Supported Fish Pose)

This position is one of the most feel-good positions as you feel relaxed with the spine stretched. This posture also boosts immunity by boosting your energy levels and opening up the lungs to relieve you from any kind of congestion. Follow these steps to master the pose:

1. If you own a Yoga block or Yoga bolster then grab them, otherwise, you can also use a rolled-up blanket.
2. Take two Yoga blocks and put one beneath your heart and another to support your head. If you are using a bolster, place them instead of the blocks.
3. If you are using a rolled blanket, position it in such a way that it ends in the middle of your back and the top roll supports your head.
4. Lie down and relax your chest and shoulders and let your arms open wide with palms facing upward.
5. Stay in this position for 1-5 minutes.

Also Read: Things You Need to Start Practicing Yoga (Accessories & Equipments)

5. Trikonasana (Triangle Pose)

As the pose resembles a triangle, it is named such. This is considered one of the best poses for the immune system. It is best to do this pose in the morning when you are energized as it required you to hold in the position for some time. This pose is known to improve circulation in the body and also aid digestion. Here is how to do this Asana perfectly:

1. Stand straight and place your feet almost three to four feet apart.
2. See that your right foot is placed outside at 90 degrees and the left foot placed inwards at 15 degrees.
3. You need to balance your weight equally on both feet.
4. Take a deep breath, and as you exhale, bend your body to the right from below your hips such that your waist is straight.
5. Lift your left hand up and let your right palm touch the ground, in such a way that your arms make a straight vertical line.
6. Set your gaze on to the left palm and stay there for few breaths. Let your chest and pelvis open and stretch yourself to the fullest.
7. As you come up, inhale and come to a rest position.
8. Repeat the same process with the left leg.

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