Seven Yoga Stretches To Help You Shake Off Sickness

Yoga has life-changing benefits for the body, heart, and mind as well as being a natural immunity booster. Yoga postures, or asanas, increase the circulation of lymph, a fluid that carries bacteria and viruses through the body, filtering them throughout the lymph nodes. Practicing yoga reduces stress hormones which can weaken the immune system. It heals the lungs and respiratory tract and supplies oxygen to the body, which stimulates our internal organs, ensuring their optimal function – protecting the body.

Seven Yoga Stretches To Help You Shake Off Sickness

  • Supported Child’s Pose
  • Legs up the wall
  • Modified Camel Pose
  • Cobra Pose
  • Downward-Facing Dog
  • Rag Doll Pose
  • Shoulder Stand or Plow Pose

Supported Child’s Pose

Even when you’re not sick, you can still enjoy the sweet release of Child’s Pose.

It turns out this gentle asana is good for more than just relaxation: It can help soothe nausea.

Way to do it:

Kneel on a mat with a cushion or cushion placed lengthwise in front of you.
Spread your knees wide, keeping your big toes touching.
Sit back with your hips resting on your heels.
Lean forward and place your upper body on a pillow or mattress, with your head resting on it.
Extend your arms over the top of your mat.

Legs up the wall

This simple pose is known as inversion, which means it reverses the blood flow to the brain. It aims to improve circulation, reduce swelling in the legs and feet, and soothe stress levels.

While more intense inversions can increase pressure on the head, this gentle version does not require the head to be below the heart. It is good to try when there is a headache with a cold or flu.

Way to do it:

Sit on the floor facing the wall. Lie on one side with shoulders and head on the floor.
Roll onto your back perpendicular to the wall, lift your legs, and rotate your tailbone forward until it is very close to or touching the wall.
Walk your legs up the wall until they are straight or almost straight.
Find a comfortable position for your arms and hands. They can be fully extended or rest at your sides.
Remain in this posture for 20 minutes.

Modified Camel Pose

According to Young, chest-opening poses — like Camel Pose — can help clear away mucus in the area. This modified version is more gentle on the lower back.

Way to do it:

Kneel on your mat with your knees hip-width apart and feet hip-width apart behind you.
Lean back slightly and, one hand at a time, carefully place your hands downwards on your lower back.
If comfortable, allow the head to slowly tilt backward while opening the throat toward the ceiling. If you have a neck injury, skip this part.
Breathe into your open chest.

Cobra Pose

Deep breathing can not only provide relief from chest tightness, but it can also reduce the overall feeling of pain.

According to a 2022 review, slow, deep breathing significantly reduced pain levels.

Way to do it:

Lie on your stomach on the mat with your feet hip-width apart behind you.
Place the palms of your hands beneath your shoulders with the elbows at your sides.
Raise your arms, lifting your chest and upper body off the ground. Roll your shoulders down and back and keep your neck long.
Look ahead and take a deep breath.

Downward-Facing Dog

A 2019 study found that Hatha, a type of yoga that combines physical postures with breathing techniques, can help reduce symptoms of allergic rhinitis (inflammation of the nasal passages due to allergies).

Way to do it:

Place your hands and knees on the mat with your fingers pointing forward and knees hip-width apart.
Point your toes under and push off your hands, lifting your hips into the air and extending your legs straight. Then, your body should form an inverted V shape.
Spread your fingers and rotate the inner elbows outward toward the front of your mat.
Now, your head hang down and move your shoulder blades away from your ears.

Rag Doll Pose

Another headache-reliever, Rag Doll Pose allows your body to hang limply.

“Headaches can be the result of tension in the upper body, so any pose that helps relax your shoulders, neck, and upper back — like Rag Doll Pose — can be beneficial,” Young said. “

Way to do it:

You can stand on your mat with your feet hip-width apart.
Raise both arms toward the sky, letting the hands meet, palms facing each other, above your head.
Release the arms and bend at the waist, slightly bending the knees. Now your arms hang down in front of you.
Continue to bend with arms hanging toward the floor, or hold each elbow with the opposite hand.

Shoulder Stand or Plow Pose

If your particular ailment involves diarrhea, you may want to try the shoulder stand or the less intense plow pose.

Reversing your digestive system can relieve pressure, as well as slow and calm the digestion process.

Way to do it:

Lie on your back with your legs bent, knees bent, and feet flat on the floor.
To get into Plow Pose, lift your legs and hips upward and press your palms toward your sides. Your feet may or may not touch the floor above your head.
If you want to go from plow to shoulder stand, you can straighten the legs and point the heels of the feet toward the sky. Keeping your elbows at your sides, place your hands on your hips to support yourself.
Pull your thighs together, keep your weight on your upper back and arms, not your neck!

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