Those Yoga Asanas To Prevent The New Coronavirus And Balance The Immune System

We can strengthen the immune system through yoga asanas. Yoga asanas can strengthen the balance of the immune system if practiced with concentration, but be careful to keep the breathing steady and even during the practice. For this new pneumonia virus, we can practice asanas to strengthen the respiratory system.

1. Crocodile twist pose

Asana points.

□ Lie on your back on a yoga mat with your arms spread horizontally and palms pressed to the ground.

□ Stretch your feet out to the far side, keeping them together.

□ Inhale, bend both knees and press your feet to the ground.

□ lower legs perpendicular to the mat, keeping the spine extended and head extended upward.

□ exhale, knees fall to the right and head turns to the left.

□ inhale, return head and knees to a neutral position.

□ exhale, turn to the opposite side, knees to the left, head to the right.

□ breathe in to extend and evenly, feeling the twisting of the spine, driving the stretching and pulling of the lower back muscles.

□ after five rounds of dynamic exercises, during the last movement with both knees to the left and head to the right, hold seven breaths and quietly feel the stretching sensation of the lower back.

□ inhale and return to neutral position.

□ Reverse the movement, hold seven breaths and remain static.

2. Bridge Pose

Asana points.

□ Lie on your back on the yoga mat, bend both knees, feet on the ground, lower legs perpendicular to the mat.

□ Inhale, roll your pelvis slightly upward, lean back, and lift your hips off the floor. lower back, middle back, and upper back, with the entire spine leaving the mat one section at a time.

□ exhale, roll the upper back, middle back, lower back, and hips in turn to lower the mat surface.

□ with breathing, inhale and roll the pelvis, lift the spine upward, exhale and let it down.

□ after five sets of dynamic bridge breathing, roll the spine up one section at a time with the next inhalation.

□ Hip upward, feel the lengthening of the front side of the body, groin fully expanded, chest up, weight on both shoulders, no squeezing at the neck, neck extended backward as far as possible.

□ Hold seven breaths and feel the tension on the front side of the body and the contraction behind you in bridge pose.


3. Fish Pose

Asana points.

□ After completing the bridge pose, bring your elbows inward, hide your big arms under your body as much as possible, and gently push your elbows to the ground.

□ Support the mat with your head, slowly raise your body upwards and pull your chest upwards.

□ head lightly touching the mat and the Baihui point at the top of the head lightly touching the mat.

□ weight placed on both elbows and arms, feet actively pressing down to the ground, top of head gently touching the mat surface.

□ static hold for seven breaths, eyes closed, neck not overly bent, keeping the body in a natural arc downward, chest upward bringing up the entire body.

□ After seven breaths, push your hands on the ground, return the same way, lower your body one section at a time, extend your neck backward, and lie on your back on the mat surface.

4. Vishnu Pose

Asana points.

□ body lying on the mat on its side, turned to the right, right hand dragging the back of the head, body lying on its side.

□ left foot and right foot together, heel to the far stirrup, body standing sideways.

□ inhale and slowly lift the left foot horizontally upward to 45 degrees.

□ exhale and slowly lower.

□ hold your breath and do five rounds of dynamic exercises in conjunction.

□ Inhale, raise the left leg up to 45 degrees, rotate the toes pointing upward, pointing in the direction of the head, pull the big toe with the left hand to fully extend the left leg and feel the stretch in the side of the body.

□ hold the static asana for seven breaths, feeling the stretch in the side waist.

□ After seven breaths, do the reverse side exercise.

5. Cobra Pose

Asana points.

□ body turned over, lying prone on the mat, feet together (feet slightly apart during the physiological period), back of the feet pressed to the ground, feeling the big and little toes pushing down evenly to the ground.

□ hands come to the sides of the rib cage, rotate the shoulders back, pull the cavernous and oblique muscles downward, and extend the tailbone backward.

□ inhale, contract the upper back and stretch the body upward, section by section, from the thorax to the head, with the arms fully extended.

□ exhale, slowly drop the body downward, from the chest cavity to the head, to a position roughly close to the ground.

□ after five sets of dynamic exercises, inhale, stretch the spine section by section, fully extend the neck and back, no creases from the back, elongate the front side of the body, slightly bend the elbows, and point the shoulders downward in the direction of the heels.

□ Keep seven static breaths, breathe evenly, no tension, if nervous put the body lower.

6. Downward dog pose

Movement points.

□ transition from infant pose.

□ Inhale, come to baby pose first, arms reaching far out, hips sitting towards the heels.

□ Inhale, open all five fingers, actively push downward to the ground, hook your feet back, bring your body upward, knees off the ground, enter downward dog pose.

□ both knees slightly bent, heels slightly off the ground, back kept flat and extended, sit bones pointing to the sky, upper back in a straight line with the arms.

□ step down with both feet in turn, right foot gently down, heel on the ground, left heel slightly lifted.

□ switch feet, stepping down gently with the left foot, landing on the heel and lifting the right heel slightly.

□ alternate down-stepping so that the back side of the legs are slowly stretched and gradually elongated, maintaining five sets of dynamic exercises.

□ step down with both feet at the same time and see where the heel can land while keeping the back fully extended.

□ If both feet fall, bend your back so that both knees are slightly bent and your heels are slightly erect.

7. Yoga Body Seal Pose

Action points.

□ Exhale, kneel on both knees, sit on the mat with hands pushing upwards, keep the body upright.

□ hollow fists in both hands, thumbs hidden inside the other four fingers, the eyes of the fist against the groin.

□ inhale, extend the spine upward and forward, and slowly lean the body forward, bending forward.

□ squeeze the groin with the fist, keep breathing steady, extend the body forward and let the head fall to the mat.

□ Maintain even breathing and relax the body.

□ feel the gentle squeeze of the lower abdomen to stimulate the digestive system and abdominal glands.

□ Keeping seven breaths, slowly raise your body upward, upright, and keep your hands off your abdomen.