Fit into 2023 – 5 Yoga exercises for the immune systemEstimated reading time: 4 minutes
Yoga verifiably strengthens the immune system without any side effects – and at the same time ensures a good mood and better posture. Three things you can always use. With these 5 yoga exercises you can keep yourself in good spirits and your immune system in top shape:
1. For a good digestion: upper body circles (Sufi Grinds) About 70 percent of the defence cells live in the mucus layer of the intestine. This is where immunoglobulins are produced, and they protect us from infections. The following exercise from Kundalini Yoga stimulates the digestion, strengthens the intestinal activity, massages the abdominal organs and thus also strengthens the immune system. In addition, this exercise mobilizes the spine and warms up the whole body.
How it works
Sit cross-legged and put your hands on your knees. The spine is upright, shoulders and neck are relaxed. Now circle the upper body in large, gentle arcs clockwise around the body axis. As you circle forward, breathe in and as you circle backward, breathe out. Make full use of each rounding of the circular movement. Once you have found your rhythm, gradually accelerate at your own pace. Change direction after one or two minutes. Important: The movement starts from the sternum, keeping the head and pelvis centered during the exercise.
2. Stimulates the lymph system: Sitting leg grasps (Baddha Konasana) Most of the lymph nodes that swell with infection are in the groin and armpit area. The lymph nodes cleanse the lymph and eliminate pathogens. The leg grafts stimulate the flow of the lymph in the groin area so that pathogens can be better fought off.
How it works
Sit straight on the floor with spread legs, hands resting on extended knees and back is upright. Breathe in, push the chest out forward and pull the shoulder blades together. Then exhale, round your back and lower your head. Repeat this sequence of movements for one to three minutes.
3. Activates the parathyroid gland: Lunge (Alanasana) The parathyroid gland consists of four glands located behind the thyroid gland. It produces the so-called parathyroid hormone, which regulates the body’s calcium and phosphate balance. The deep lunge stimulates the parathyroid gland and thus strengthens the immune defence function.
How it works
Put the right leg forward and put the left leg back. The left foot touches the ground while the left knee remains in the air. Your body weight rests on the sole of your right foot. Bring your hands together in prayer position in front of your body. Look at the tip of your nose with your eyes closed. Try holding this exercise for three minutes.
4. Strengthens the nervous system: Downward facing dog (Adho Mukha Svanasana) Stress and other negative feelings weaken the immune system. On the other hand, if the nervous system is balanced, it has a positive effect on our state of health. Because soul, nervous and immune systems interact with each other. The following asana has a positive effect on the immune system by strengthening the nervous system and all major muscle groups.
How it works
In the four-footed position, open knees hip-wide and hands shoulder-wide. Raise your knees and press your hips up. Distribute the weight evenly over hands and feet. The back is long. Keep the head in line with the upper body. If you can, stretch the legs and bring the heels to the ground. Breathe deeply, evenly and gently in and out. Stay in the downward facing dog for one to three minutes.
5. For an active spleen: mobilize toes The spleen is relatively small and lies in the left upper abdomen directly behind the diaphragm. It is involved in immune defence, as it produces immune cells and stores antibody-forming lymphocytes. The spleen is strengthened by the following exercise.
How it works
Lie on your back, stretch one leg after the other in the air and cross your ankles. Now move your toes for one to three minutes – spread them and pull them together again. Breathe in and out evenly and relaxed.
And another tip: Those who generally do not like to train alone or are looking for the support of a professional yoga therapist can take part in the daily yoga classes free of charge as a guest of the Hotel Giardino Ascona. More information about the yoga classes can be found under the following links:
Tip: Secure one of the coveted yoga retreat places!
We are now offering two exciting yoga retreats starting in January at Giardino Mountain in St. Moritz.
In the retreat Balance it out you will experience an incomparable yoga week inspired by the synergy of the two related sciences Ayurveda and Yoga. Ayurveda teaches us, wherever we are in our lives, that there is always a healing space of power within us. Yoga shows us a clear way to reconnect with this essence.
Twice a day there will be a yoga practice together. In the morning, the day will begin with a refreshing, dynamic yoga lesson aligned with the Ayurvedic theme of the day, and in the evening, the day will end with relaxing Restorative Yoga and meditation.
Our second retreat Stillness in Motion combines traditional knowledge with the latest scientific findings and the beauty of Engadine nature. The aim is to unlock the inner source of joy and harmony, which can be suppressed by difficult life circumstances or the demands of society. During this yoga retreat, a joint yoga practice (pranayama, asanas, meditation) takes place twice a day. In the morning, the day begins with a refreshing, dynamic yoga lesson, which is coordinated with the evening yin yoga theme. The lessons build on each other, each day is dedicated to a specific meridian pair. Thus, the body is harmonized and strengthened as a whole and the mind is refreshed.
Both yoga retreats are suitable for experienced as well as beginners.
Would you like to learn more or secure one of the last places? Then contact us
simply by mail or phone +41 800 333 313