In recent times we would have heard the term 'Immunity' repetitively like how to boost immunity, immunity-rich foods, exercises that boost immunity, etc. Boasting our immunity has never been important in our lives. But this global pandemic had led us to a state where anywhere you turn people talk about immunity. Indeed, that was one of the good things that Covid had done to us because now we are even more cautious about our health and well- being. Immunity not only boosts your physical health but also improves your mental well-being. 

 

This global pandemic has made us give excuses for everything, but there is no excuse for yoga as it can be performed at home. You just need a small space to start -up with it. Initially, start practicing with the basics and then you can advance in it. here are a few basic steps on how to begin,

1. Shalabhasana- This shalabhasana is also called the locust pose. The pose is termed as locust pose since the posture after completion resembles a locust while flying. ( Pregnant Women are not recommended to perform this posture).

How to perform shalabhasana :

• Initially, Lie with your face facing the ground- in other words, lie on your tummy
• You could either place your arms on the ground or you can also stretch out your arms in your arm to get a proper balance of the posture.
• Keep your knees and feet together and do not bend your knees, keep them in a straight position.
• Now, take a deep breath and raise your arms and legs at the same time.
• Keep your head lifted and upright.
• raise your chest above the ground level.
• Now, you'll be in a position where all your body parts will not be in contact with the ground except for your tummy.
• Continue in the same posture for like 15 seconds and then relax.

Benefits of performing Shalabhasana:

• Shalabayasana works best for people with back pain. This particular pose helps to strengthen the muscles of the back.
• Strengthens the muscles of the neck and makes it more flexible.

2 . Anjaneyasana- This word Anjaneyasana is derived from the Sanskrit term. This posture is also called the low lunge pose (or) crescent pose (or) Monkey pose.

 

How to perform anjaneyasana:

• Place your right leg in the front and make your left leg lay completely on the ground. While doing this, take a deep breath.
• Make sure that the ankle of the right leg and the knee should be placed parallel to each other.
• Extend your arms together above your head level and make sure your fingers are spread out.
• Bend your upper portion of the body into a crescent position which makes an arch.
• Hold on for 15 seconds and then relax.

Benefits of Anjaneyasana:

• Anjaneyasana activates/stimulates the digestive system and the reproductive system.
• It majorly works on the hip and the gluteal muscles.
• It enhances concentration and balance.
• Regular practice of performing anjaneyasana tones your body.

3 . Bakasana: It is also called the crow pose, as the word Baka means crow in Sanskrit. This particular pose is almost similar to the crane pose therefore people often confuse both.

 

How to perform Bakasana:

• Initially, place your arm and knee on the ground.
• Now fix your palms on the ground with the fingers spread apart and make sure they are parallel to the shoulder to get the proper balance on the ground.
• Now gently place your knee on the triceps putting your complete body weight on the arm.
• Concentrate to have a proper balance.
• Hold on for 15 seconds and then relax.

Benefits of Bakasana:

• Strengthens your upper arm and wrist
• It improves your body's balance and stabilizes it.

4 . Tadasana: Tadasana is otherwise known as the Mountain pose. This is one of the most simple yoga poses. Though it is a simple yoga pose it is highly beneficial. Tadasana is often recommended to children with low height to increase their height.

 

How to perform tadasana:

• Initially, place your feet together and stand in an upright position with your back in a straight position.
• Interlock your fingers and stretch your arms straight above your head.
• Raise your arms to a level where your tongue touches the upper palate of the mouth and your throat tightens.
• Take a deep breath and continue the pose until you feel your knees getting tightened.
• Hold on for 15 secs and then relax.

Benefits of tadasana:

• Helps to relieve back pain.
• Increases height.
• Helps people with breathing disabilities.

5 . Krupa Chaturanga Dandasana- It is also called four-limbed staff pose (Or) low- plank pose. It is one of the easy poses yet challenging when it comes to balancing.

 

How to perform Krupa Chaturanga Dandasana:

• Initially, start with a Plank position ( palms and toes facing the ground)
• Lift your knees above the ground level, making sure that your back and shoulder are in the same line.
• Slowly lower/ fold your elbows slowly and continue the sequence.
• Hold in each position for 3 secs and continue the sequence for 10times and then relax.

Benefits of Krupa Chaturanga Dandasana:

• It strengthens your abdomen and the lower back.
• Helps to maintain a proper balance.
• Strengthens your elbow and makes it flexible.

Make sure you consult with a registered yoga trainer before you start. Hope this information will be useful for you, please follow it regularly for better results.

 

Author: Team 60Plus India

Keywords:  Immunity, yoga, tadasana, bakasana, Anjaneyasana,Krupa chaturanga dandasana,shalabhasana.

Tags: #immunity #boostimmunity #yoga #yogapose #shalabayasana #tadasana #bakasana #krupachaturangadandasana #anganeyasana #releivebackpain