-Monojit Ghosh
Physical exercise builds inherent immunity in a number of ways
As the country is in the grip of a deadly second wave of the Covid-19 pandemic, millions of Indians are realising that high body immunity is one of the most effective ways to fight the Coronavirus. Medical experts are unanimous that high immunity levels enable the body to fight the virus strongly and/or make speedy recovery.
You can build body immunity through physical exercise and a healthy nutritious diet:
▪ Boosts blood circulation
▪ Reduces mental stress
▪ Strengthens immune cells
▪ Flushes germs out of the lungs and airways
▪ Increases body temperature to better fight infections
▪ Releases endorphins which improve the body’s immune system
While all types of exercise develop bodily immunity, yoga is especially beneficial. “Yoga exercises energise the body, rid it of toxins and negative energy, improve functioning of vital body organs, boost immunity, build strength and stamina, reduce anxiety and stress, and infuse positivity,” says Sunayna S.P, a Bengaluru-based yoga instructor and certified prenatal and postnatal yoga therapist.
Given below is a set of exercises and yoga postures that improve blood circulation and functioning of vital body organs, which in turn strengthens the immune system.
Exercise #1
Lie down on your back. Keep your knees straight, and slowly lift both legs until they touch the floor behind your head. Hold for five seconds, and repeat.
Exercise # 2
Lift your legs upwards, point toes towards the ceiling, until the full body is off the floor, except for your head. This is the candle stand position. Use the support of your hands if needed, else keep your hands flat on the floor.
Exercise # 3
Lie down and bend your knees to 90 degrees. Push your hips up to form a pelvic bridge and hold for five seconds. Come down slowly, then repeat. This exercise improves blood circulation and increases energy levels.
Exercise#4
Open your legs to two shoulder widths. Without bending your knees, touch the floor with one hand, and point the other hand towards the ceiling. Get up, then repeat with the other hand.
Exercise # 5
Kneel down. Slowly bend backwards and hold your legs. Be careful to hold your body tight so that you can balance while bending. Hold for five seconds and straighten up slowly. Repeat.
Exercise # 6
Kneel down and stretch your hands forwards on the floor as far as you can. Hold for five seconds, then get up. Repeat. “This is the child pose that decongests the chest and relaxes the mind,” says Sunayna.
Exercise # 7
Keep your feet two shoulder widths apart. Touch your hands to the floor, and make an inverted V. Stretch your hands and shoulders to the maximum, and keep your knees straight. Hold the position for five seconds before you get up.
Exercise # 8
Stand straight, bend down and touch your head to your knees. If you can’t touch, go as far as you can. Hold for ten seconds.
Also read: Immunity boosting food