Build a robust immune system with yoga and deep relaxation

A robust immune system helps not only fight off viruses and bugs but is essential to respond to stress and health challenges when they come. When we are resilient and responsive to change we feel happier, more engaged and productive at work and generally make healthier life choices. 
Viruses and bacteria lay dormant within the body and get triggered when the body's internal environment is affected, causing them to rally into action and make their attack. Recent studies show that too much stress can lower our ability to fight viruses and disease which is why it’s important to strengthen the whole immune system. In short the immune system is the body’s defence and surveillance system, it is our first line of counter-attack.
This article can also be found on Bookyogaretreats.com

As important as is to be mobile and flexible especially in this modern sedentary age, there is a common misconception regarding yoga. Yoga does much more than increase suppleness and mobility. It tones the internal organs, brings vital life energy as well as oxygen into the organs and every physiological system, improves physical and psychological well-being, projects positive thoughts and feelings and develops a relaxation response that goes deep inside, restoring health and balance to the body and mind. A deep conscious breath is worth 6 shallow breaths and all that O2 builds stamina, strength and resilience. A regular yoga practice restores harmony within, lifts flagging spirits, projects a ‘joie de vivre’ and deepens our sense of connection with the world around us. Yoga also enhances our self esteem and self confidence. A strong immune system not only strengthens our physical body but develops mental, emotional and spiritual prowess. In turn we create an inner landscape that affects our external world thereby improving the quality our lives.
The following is a simple yoga sequence to help strengthen your amazing body and build your immune system. Over time and practice your health and well-being will increase and you’ll gain many of the benefits mentioned below. Try doing this routine 3-4 times a week or daily if possible. The whole sequence takes as little as 10 minutes depending on how much time you have available.  
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Please note: As with all exercise plans, consult your medical practitioner first if you have any pre-existing conditions or current health concerns. 
If during any of the following poses you feel uncomfortable, shaky or experience undue strain, come slowly out of the pose and rest. Remember to listen to your body and modify where necessary to make the poses work for you. Please read the guidance carefully first before practising.

​Complete Abdominal Breathing

How to do this pose

1. Sit comfortably in a chair or in Easy Pose (photo right) or lay on the floor
2. Place one or both hands gently over your navel, or rest in your lap
3. Inhale through your nose, expanding your lungs and sides of diaphragm and the lower lungs
4. Begin to feel your belly rise with the inhalation, connecting the breath with your abdominal muscles, lower lungs, chest/sternum and finally collarbone 
5. Pause for a second before gently exhaling, releasing first from the top of the lungs, ribs and stomach. Release abdominal muscles as the exhalation completes by gently contracting the abdominal muscles to expel the last of the air
6. Repeat as many times as you like

Benefits:

• Reduces anxiety and depression
• Reduces blood pressure
• Increases energy and vitality
• Relaxes muscles and organs
• Lowers stress and symptoms of stress

​​Table Pose

How to do this pose

1. From a kneeling position come onto all fours. Take a moment to consciously place your hands directly beneath your shoulders on the floor and check your knees are directly beneath your hips. Keep your shins parallel and your head lifted as a natural extension from your spine
2. Flatten your back like a table and take 5 easy, long breaths. You may like to move the hips from side to side or move your head slightly to ease out any tension
3. Next, gently begin to move your hips back towards your feet/heels and lower the upper body to the floor as you stretch your arms forward into Child’s pose - second image

Benefits:

• Strengthens wrists, arms, shoulders and hamstrings
• Stretches and loosens backbone and spinal muscles, chest, hips and abdomen

​Child’s Pose (Balasana)

How to do this pose

1. Sitting back against your heels, arms extended you are now in Child’s pose.
2. Be aware of your connection to the floor through connecting your forehead to the ground and body, keep your spine long then gently ease your chest down towards the floor, softening and relaxing the front of the body, allowing the area between the shoulder blades to open and relax
3. If you have flexible hips then open the knees into a wide angle version and sink further into the ground with the chest  If you feel uncomfortable or tight in the hips then keep the knees together and try this pose supported with cushions/pillows beneath your chest or make a column of both fists and rest the forehead (see b&w photo) to make the pose more relaxing
4. Rest in this pose for 10 deep breaths. Child pose is very rejuvenating and can be done last thing before bed. If you have time allow 10-15 minutes to rest, recoup and really enjoy it

Benefits:

• Calms the brain and helps relieve stress and mild depression
• Energises the body, calms the mind

Stretches the shoulders, hamstrings, calves, arches, hands

• Strengthens the arms and legs
• Helps to relieve the symptoms of menopause
• Relieves menstrual discomfort when done with head supported
• Helps prevent osteoporosis

• Aides digestive system

Cat & Cow

How to do this pose
From table pose you can now move gently into cat/cow pose - see sequence below.

1. Inhale slowly and lift your head and sitting bones towards the ceiling into cow pose. Soften and drop your belly down towards the ground. Try not to over extend your neck but concentrate on lifting the end of the spine (tailbone) upwards
2. Exhale and slowly drop the head under and curl the tailbone under, arching your back upwards into cat. Pull in your belly as you lift to strengthen your core
3. Move between cat and cow gently 3-5 times going at your own pace
4. Finish by resting in Child’s pose

​Benefits:

• Massages and stimulates organs in the belly, kidneys and adrenal glands
• Improves posture and balance
• Strengthens and stretches the spine and neck
• Stretches the hips, abdomen and back
• Increases coordination
• Creates emotional balance
• Relieves stress and calms the mind

Downward Facing Dog (Adho Mukha Svanasana)

How to do this pose

1. Take a deep breath as you lift your core body up and press upper body back to create a V shape
2. Straighten legs and arms and lift your tailbone and sitting bones to the ceiling
3. Bend knees alternately to ease out any tension and stiffness in legs and lower back, breathing deeply
4. Rest in this V pose for 10 deep breaths

Benefits:

• Energises the body
• Calms the mind and brain
• Strengthens arms and legs, shoulders and hands
• Relieves symptoms of menopause
• Helps to prevent osteoporosis

Plank Pose (Phalakasana)

​How to do this pose

1. From downward dog move your body forward over your arms, straightening your legs and arms to create a straight plane throughout the body
2. Pull in the core of your body from your abdominal muscles (do not use your back muscles) and breath deeply 5 to 10 times
3. Gently lower to the ground and rest for a few breaths

​Benefits:

• Develops core strength
• Improves balance and posture
• Reduces back pain

 Cobra (Bhujangasana)

How to do this pose

1. Lie on your front with hands directly beneath your shoulders, elbows tucked into sides
2. On inhalation lift chest off floor and begin to straighten arms - maintaining contact with the front pubis and floor
3. Press tailbone towards pubic bone and relax buttocks
4. Allow your shoulder blades and tops of shoulders to relax. Lift sternum but avoid pressing chest forward. See if you can soften your body as you breathe in and out gently and holding pose for 15-30 seconds. If you experience any discomfort in your spine or lower back release gently to the floor and rest

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Benefits:

• Stretches muscles in the shoulders, chest, abdominals
• Reduces lower back stiffness
• Strengthens arms and shoulders
• Increases flexibility
• Improves menstrual irregularities
• Elevates mood
• Firms and tones the buttocks
• Invigorates the heart

Seated forward bend (Paschimottana)

How to do this pose

1. Sit on the floor with both legs extended straight in front - you may wish to use a rolled up towel or place a block under tail bone to allow for support
2. Press sitting bones into the ground and extend heels away from you
3. Inhale and raise both arms overhead, palms facing
4. Exhale and reach forward, bending from hips (not waist), lengthen spine and back bringing chest towards knees. You may like to use a belt or scarf around your feet to pull against as you move into the pose
5. Without force or strain, continue to release forward, bringing the chest further down to the legs and extending from the hip joints
6. Breathe deeply as you go and feel that with each exhalation you are extending further and softening down towards the legs
7. Remain in the pose for 1-3 minutes. To come out, inhale and extend arms lifting torso. Rest for 30-60 seconds in Corpse pose - see below

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Benefits:

• Calms the brain and helps alleviate mild depression
• Helps improve digestion
• Stretches shoulders, spine and hamstrings
• Helps relieve menstrual discomfort
• Helps reduces high blood pressure and insomnia

​Easy Pose (Sukhasana)

​How to do this pose

1. Sit on a folded blanket or towel to raise your body a few inches from the floor. Cross your shins to rest your ankles, calves and thighs against the floor. You may like to sit with your back against a wall for support
2. Rest your feet, ankles and legs against the floor so that the outer sides of legs rest comfortably. You should feel comfortable and have a gap between the feet and torso
3. The pelvis should be neutral and relaxed. Press hands gently into the floor and lift the tailbone and sitting bones off the floor, breathing easily as you remain in this lifted position. Relax the thighs and hips before returning back to rest on the support or floor
4. Rest your hands in your lap or place your hands over knees with palms facing upwards. Remain here for any length of time, making sure that you alternate the cross of your shins (left foot in front then right foot in front)

​Benefits:

• Calms brain and mind activity
• Strengthens spine and back
• Stretches ankles, knees and hips

Supine Twist

How to do this pose

1. Lie on your back with both legs extended
2. Bring one leg into chest and squeeze gently towards head
3. Place opposite hand on knee and begin to ease leg across body towards the floor on opposite side
4. Keep both shoulders against the floor and breathe easily for 5-10 breaths as you continue to release knee down towards the floor
5. Gently roll back to neutral position and change legs
6. Repeat with the other leg to opposite side

Benefits:
Increases spine mobility
Aides digestion
Helps to detox and cleanse

​Legs up the wall

How to do this pose

1. Lie on your side with your sitting bones close to the wall as you can comfortably get and your knees bent and feet on the wall
2. Begin to gently walk the legs up the wall rotating your body as you go until your back is flat against the floor and your legs are extended up the wall
3. You may like to bend your knees or move slightly further out from the wall if you feel tight
4. Rest your hands over your hips and remain in the pose for as long as you like (10-15 minutes if you have time to really soak up the benefits of this lovely pose)

Benefits:

• Reduces fluid retention
• Calms mind and soothes anxiety
• Calms nervous system
• Relieves tired legs

​Corpse pose (Savasana)

How to do this pose
For support, place a bolster or pillow under both knees to relieve pressure in back and spine. You may also like to place a support under your head.

1. Lie on your back in a neutral position
2. Lengthen the back of the neck and lower your chin to make sure your head is in alignment with your spine and that it is straight and in a neutral position
3. Move your feet apart for the hips to open and rest your lower lumbar and tail bone against the floor. Relax your back
4. Turn palms to face the ceiling to allow your fingertips to curl into palm
5. Close your eyes and focus on your breath, slowing down your breath and your thoughts as you relax your back into the floor

Benefits:

• Calms brain and body
• Reduces fatigue
• Reduces headaches, migraines, insomnia
• Lowers blood pressure

If you would like to discuss anything related to this article please contact me by email: [email protected]
To find out about private yoga sessions, groups and classes please click here
Brita Benson, Certified Yoga Alliance Teacher    ​