Yoga to Boost the Immune System

Winter seems to be a time when our immune systems could use a boost. Below is a sequence to help the immune system. It has been adapted from SVADHYAYA, Volume 1, Issue 2 An Iyengar Yoga Newsletter from the C.W.T. Studio, Hong Kong May 2003.

Many of the poses have been a "Pose of the Month" in the past in this blog. I have listed the month so you can go back and read more information. Those that have not been I have given general instructions.

If you don't have blocks, bolsters or straps try using blankets, pillows or belts to help give support and keep the chest open.

All the poses can be held for 5-10 minutes depending on how much time you have to practice. A restorative class can be just the thing to help boost the immune system and relax the nervous system,but ensure you are holding and aligning yourself correctly.

1. Setu Bandha - with four bolsters and strap for around upper thighs.

Lie two bolsters lenghwise and place two more on top. At home could use pillows or trifolded blankets.
Sitting at one end, place the strap around the upper legs.
Sit evenly in the middle of the bolsters, bring hands down to ground and begin to release back so spine even on the bolsters.
Let the shoulders and the back of the head come to the floor. See picture below.

Back of the neck lengthens gently and the outer shoulders release to the floor so the chest can round open. Let the palms fall open with inner arms rolling out. Draw the tailbone towards the heels and keep outer thighs rolling in. Decend thigh bones down and let abdomen softly release towards the spine on the exhalation. Face, throat and abdomen remain soft.
To come up, bring feet to one side of bolsters and use arms to press up. Lift from the breatbone up with a long spine.

2. Supta Baddha Konasana

See December 2010 "Pose of the Month" for more information.

3.Supta Virasana

See September 2011 "Pose of the Month" for more information.

4.Adho Mukha Svanasana - head supported

See March 2011 "Pose of the Month" for more information.
5.Dwi Pada Viparta Dandasana - supported version

See February 2011 "Pose of the Month" for more information on the supported version.


6.Viparta Karani - Legs up the wall

Place a bolster with a blanket on top at the wall. Sit on one edge of the bolser and turn and recline back so pelvis is supported on bolster and legs go up the wall. Let the back body gently move towards the front body and the sternum lift. Broaden the collarbones towards the outer shoulders and release the arms out to the sides with palms up. Keep the face, throat and abdomen soft.

See May 2011 "Pose of the Month" for more information.

Namaste.

To Health and Happiness.

Pamela Nelson

www.plnyogastudio.com

info@plnyogastudio.com