If you get sick more times a year than Lauren Conrad swears off best friends, you may be able to blame your immune system—a team of trillions of white blood cells that, when healthy, attacks unwelcome invaders like viruses. Some immune systems fight certain invaders better than others depending on several factors, including the route by which the bugs entered the body (i.e., nose vs. mouth) and how well the body has demolished them in the past, according to the National Institutes of Health.
Yoga can help stimulate the four main physiological systems that are linked to the immune system: the circulatory, digestive, nervous, and endocrine systems, says Surya Kolpakov, a certified yoga therapist and owner of Aranama Studio in Newton Center, Massachusetts. Poses that affect at least one of these four systems help bolster immune function, says Kolpakov, who teaches workshops on yoga for immunity. “For example, I’ve found that bow pose is one of the best ways to stimulate digestion and improve immunity,” he says. To help stave off colds and other bothersome bugs, he recommends these immunity-boosting poses.
Down dog vinyasa
This short dynamic sequence, targeting the circulatory system, is an excellent all-around warm-up. It stretches and strengthens most of the major muscle groups, promoting circulation and helping white blood cells move through the body to fight invaders.
1. Begin in plank pose splaying your fingers out wide on the mat to create a firm base.
2. Lift your hips up into downward-facing dog pose (adho mukha svanasana). Take a couple of long breaths here.
3. Slowly lower the hips and bring the body parallel to the floor, returning to plank pose.
4. If comfortable, lower the hips even further bringing the chest through the upper arms into upward-facing dog pose (urdhva mukha svanasana) or cobra pose (bhujangasana). In either cobraor up dog, avoid locking your elbows, keep your back long, and stretch the whole front of the body by gently lifting the chest. Keep your neck in line with your spine, gently stretching your chin forward without pinching your neck. Take another long breath here.
5. On your next inhale, smoothly and fluidly move back to down dogby curling your toes under, pressing your palms firmly into the floor, lifting your knees off the floor and raising your hips up and back. Straighten your knees as much as is comfortable.
6. Exhale right back to plank pose.
7. Inhale slowly to up dog or cobra again.
8. Exhale back to plank.
9. Inhale back to down dog.
10. Repeat this sequence five to eight times.
Bow pose (dhanurasana)
Bow pose puts pressure on the belly, making the digestive system stronger and healthier by increasing blood flow to the abdominal organs. And because the digestive system is full of lymphocytes, the small white blood cells that fight invaders, strengthening it boosts your overall immunity and health as well.
Lie down on your belly, keeping your arms alongside your body. Tuck your chin toward your chest to lengthen your neck. If comfortable, rest your forehead on the mat. Bend your knees and reach for your feet or your ankles. Smoothly and slowly, lift your head up off the floor, raising your chin and chest. Press your feet back into your hands, gently lifting your knees off the floor. In the full posture, the knees and the chest come up to the same height off the floor. Breathe slowly and deliberately into your belly. If your breath is short and choppy, you’re overstraining. Once your muscles begin to tire, after five to eight breaths, release the pose slowly. Rest on your belly, turning your head to either side. Repeat two more times. As a gentler alternative, you can replace this pose with bridge pose (setu bandha sarvangasana).
Shoulderstand (salamba sarvangasana)
The shoulderstand pose puts pressure on the thyroid gland at the base of the throat, stimulating the endocrine system, which works with the nervous system and the immune system to help the body cope with stresses and fight invaders.
Practice this pose on a soft surface to protect your neck and upper back. Carpet, a folded mat, or a blanket will work. If using a blanket, fold it carefully and place it under your shoulders, upper back, and the base of your neck letting the length of your neck extend beyond it and your head rest on the floor. Lying on your back with your arms alongside your body, raise your legs up toward the ceiling. Pressing your arms into the floor, smoothly swing your legs up overhead. Let your legs hang over your head or knees rest on your forehead. Place your palms on your back to support the weight of your body. Inch your elbows closer together on the floor and lift your legs straight up toward the ceiling. It’s not necessary for your legs to be perfectly straight. Just keep reaching up gently with the feet, breathing naturally, and mindfully noticing your blood flow. If you need to cough, sneeze, or swallow, slowly come out of the pose. Stay for one to five minutes. To come out, slowly lower your legs over your head into plow pose (halasana). Place your arms down by your sides. Using them as brakes, slowly with control roll down one vertebra at a time to lie on your back. Take a few breaths on your back to notice the effects of the pose.
Marissa Conrad
www.womenshealthmag.com
