During this time of the pandemic, we all have one thought, How do we stay fit and boost our immunity. In this article, you will learn some habits and yoga to boost your immunity as well as helps in weight loss; it's just that you need to make all this your habit.
Top 4 Habits:-
1) Wake up before sunrise, i.e., BHRAMURAT(approximately one hour before sunrise) and take a deep sleep during the night and wake with happiness.
Benefits:- it will sharpen your intelligence, boost immunity, and give longevity to your life.
2) Do running, swimming, jogging, Surya namaskar, squats, and pranayama for at least 15-20 min every day.
Benefits:- it will keep your lungs healthy and will normalize your blood pressure.
3) Chew your food at atleast 32 times while eating and sip water while drinking, eat at the scheduled time, eat less than what you need, and make a habit of eating vegetarian food.
Benefits:- it will help in blood growth as well as boost your digestion power.
4) To keep away from mental stress, tension, and anger, you must leave all intoxication objects, medicine, and meditation for a minimum of 15 minutes every day to make yourself happy and relaxed.
Benefits: It will boost your mood, helps in maintaining blood pressure, and protect you from dangerous diseases like cancer and heart problems.
TOP 7 YOGA EXERCISES TO BOOST YOUR IMMUNITY AND WEIGHT LOSS:-
1) UTTANPADASAN (LEG RAISED POSE) :-
1) First, come into a supine position with your back on the floor. Keep your both feet and knees together.
2) Exhale, and make a little arch from your back by raising your chin & turn your head back until the crown of your head is touching the ground.
3) Place your arms at your sides and breathe normally.
4) Take a deep breath and extend (stretch) your back.
5) Next, lift both your legs at an angle of 50 degrees from the floor.
6) Now raise your both arms parallel to the floor and above
7) Note that you have to keep your legs & arms straight, don’t bend your elbows or knees during the pose, and breathe normally.
8) You can keep your hands on your sides if you are uncomfortable lifting.
9) Hold the position for few seconds.
10) Now, lower down both your legs and arms along with deep breathing.
2) Paschimottanasana(seated forward bend):-
1) Bring your arms straight out to the sides and up over your head.
2) Inhale and stretch your spine.
3) As you exhale, begin to come forward and stretch your spine forward and touch the toes and try to rest your nose on your knees (if you cannot do it, do not try to do this, this will come with practice).
4) On every inhale, lengthen your spine.
Imagine your belly coming to rest on your thighs rather than your nose coming towards your knees. 5) On each exhale, bend forward. This will help you keep your spine long.
6) Keep the neck in the natural position, neither cranking it to look up nor letting it go completely.
3) Bhujangasana (cobra pose):-
1. Place your palms flat on the ground directly under your shoulders.
2. Now bend your elbows straight back and hug them into your sides.
2. Be in this position for a moment looking straight up at your wall with your neck in a neutral position. Anchor your pubic bone to the floor.
3. Inhale to lift your chest off the floor.
4. Now roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
5. Keep your neck neutral.
4) Padmasan ( lotus pose ):-
1. Sit on the floor or a mat with legs stretched out in front of you while keeping the spine straight.
2. Bend the right knee and place it on the left thigh. Ensure that the sole of the feet points upward and the heel is close to the stomach.
3. Repeat the same step with the other leg.
4. In this position, place your hands on the knees in the mudra position.
5. Keep the head and spine straight.
6. Hold and continue with gentle long breaths in and out.
5) Vajrayana (thunderbolt pose):-
1. Kneel onto your yoga mat or soft surface. Sit on your knees with your feet relaxed.
2. Cross your big toes so that your feet create a support for your bottom to rest on like a chair.
3. Place your hands in front of you and on your knees. Your arms should be relaxed instead of tense. You can also pull the hands into a praying position to encourage the flow of energy.
4. Actively straighten out your spine so that your back is perpendicular to the floor. Your back should not be rounded.
5. As you set your gaze forward, engage your neck to support your head. Your head should not hang down.
6. Focus on your breathing. Take deep breaths in and release them out slowly. As you inhale and exhale, your chest will expand and collapse. Try to be in this position for around 10 minutes for the best results.
6) Simhasana ( Lion Pose ):-
1. Sit in Vajrasana and then move your knees apart to make a right angle between them.
2. Tuck your palms under your thighs like a left palm in the left thigh and a right palm in the right thigh - palms facing downwards.
3. You may also keep the palms on the knees; they should be stretched and spread wide apart.
4. Now bend forward, resting the weight of your body on the arms.
5. Tilt your head backward, keeping your eyes open widely.
6. Open your mouth, draw the tongue forward and downwards.
7. With your eyes still wide open, gaze at the space between the eyebrows. Alternatively, you can gaze at the tip of the nose.
8. Take normal deep breaths and make an ‘ahh...’ sound while exhaling. This sound should intimate the breathing of a lion with a tongue outside. If you like, you can roar like a lion. Ensure that your muscles in the back, abdomen, and chest are relaxed in the final position. You can remain in this position as long as you are comfortable.
9. After exhaling out completely, place the tongue inside and shut the lips close.
10. Then breathe again from the nose.
11. This completes one cycle.
12. Hold the Simha-asana for thirty to sixty seconds and repeat three to five times.
7) Shavasana:-
1. Now, lay down on your yoga mat.
2. Now relax your body completely. Loss your hands, and the palm should face up towards the wall or sky.
3. Now, imagine that your whole body is relaxing every single part.
4. Now, take a deep breath and chant 'om' 3 times.
5. Now sit up straight and again chant 3 times 'om'.
Hope you like this article. Thanks for reading.
Nice
You must be logged in to post a comment.