So sorry that I have been away for awhile. For the first time in four houses, that my husband and I have owned, I have a screened in porch. I have always loved the idea of sitting on the porch watching the sunset without those pesky mosquito's sucking my blood. With the construction came a lawn that needed to be landscaped. And, my husband was having knee replacement surgery so getting the landscaping done before he went in was a priority. It was so important that he stay healthy while we worked. If not, the surgery would have to be delayed; one scrap/cut or cold could put off the surgery he had been planning for the last six months. Barring a sore back we accomplished what we set out to do.
We had talked with friends who have had knee replacement surgery to get an idea of what to expect. Describing the surgery and its recuperation protocol is one thing, going through the experience is quite another. My soul goal is to help him work to walk. As a result, during this recovery time we both need to keep our immune system strong. Neither of us can afford to get a cold, and for Sid, an infection. A plus is that yoga and healthy eating is a natural part of our lives.
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| Boosting our Immunity |
In addition to teaching several yoga classes I also travel to yoga studios as a part of my own personal practice. It is here that I learn so much about how to remain healthy in body and mind during the different seasons. I come away from each class with a sense of renewal; as a student of yoga and as a teacher of yoga. I am a life long learner; I love to learn all that there is about the influence that yoga & its "sister" ayurveda plays.
The detailed chart on the right shows how the practice of yoga strengthens one's immune system.
Take a look and plan your practice and your diet. My food plan is one of warm foods at every meal; perhaps oatmeal for breakfast, a grain bowl for lunch, and cooked vegetables and rice or coucous for supper or homemade soup. And you know, I have discovered that my body's digestion has been so much happier (earlier in October I had a bout of diverticulitis).
*Inversions: As we invert our bodies we target the lymphatic system which filters the toxins that may be present in our blood and rejuvenates our system with cells that have been cleansed of said toxins.
*Pranayama Breathing: According to Arooshi Grog, who has experience in Nutrition and Fitness,"Breathing exercises or “PRANAYAM’, the word is derived from ‘Prana‘ which stands for ‘life force’ and ‘Ayama‘ which means ‘to lengthen or to work on it’. Prana, in yogic terms, means the force within the body that is vital for the functioning of the body as well as its vitality. Breath is our vital source of energy. Did you know that we can throw out 80 per cent of the toxins from our body by breathing correctly? The key to healthy and happy living lies in right breathing. When we attend to our breath, it can heal us from within.
Our cells regenerate all the time, and cannot regenerate without oxygen. Breathing is the fastest and most efficient way for our bodies to get oxygen. Deep breathing helps our immune system regenerate cells in order to fight infection and any other ailments that affect us. Certain breathing exercises have been shown to greatly increase the efficiency of our immune system. The better the air quality and the deeper you breathe the more you can help your immune system work properly. Routinely practicing deep breathing exercises can improve your overall immune system."
*Twists: Compress our abdominals / belly which aids in or digestion. Toxins that may be in our intestines are moved through to be eliminated.
*Forward Bends: Helps to clear our sinuses and also aid in our digestion.
*Meditation: Calms the mind. Bring in positive thoughts sending throughout the body.
IMMUNE BOOSTING SEQUENCE
Props: blanket, 2 blocks, bolster.
Immune Boosting Poses: Inversions: Thymus Gland & Lymphatic System, Pranayama Breathing: strengthen lungs, Twists: Digestion. Forward Bends: Clear Sinuses. In addition, Meditation.
OPENING/BACK/BOLSTER
Knee In/Leg out/Leg up: bend & straighten
Knee In/Circles
Windshield Wipers/Hold
SEATED/BOLSTER
Side Stretch
Head Work/Hand Work
CNC
TABLETOP/BLANKET
Thread the Needle: hands on blanket
Cobra/Locust
DD
SUN SALUTATIONS
Low Lunge/Knee Down/Hamstrings
CP/A.E.O. Breath
DD
STANDING
½ Sun Salutations
Chair
Crescent
Warrior I
Low Lunge/Twist
Tadasana
REPEAT
Warrior II
Straight Leg Reverse Warrior
Triangle w/Block
Wide Legged FF w/support
REPEAT
Squat/Eagle Arms/Curl In
REPEAT
BACK/BOLSTER
Feet on Bolster/BREATH
Figure 4/Feet on Bolster
Supine Twist/Bolster between legs
SAVASANA
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| As I look out from my new porch. |
How does yoga boost immunity?
Immunity-boosting benefits include:
- Stimulating the physiological systems directly linked to the immune system, i.e. the digestive, circulatory, endocrine and nervous systems.
- Detoxifying and oxygenating the body and increasing the circulation of lymphatic fluid. This fluid moves through the body, collecting bacteria and viruses, and filtering them through the lymph nodes.
- Stimulating and balancing the body’s biochemistry through the thymus gland, and thyroid glands.
- Stimulating various acupressure points throughout the body, which helps to evict viruses, release stress, stimulate digestion and activate the metabolic system.
- Reducing stress and fatigue, two factors that compromise the immune system.
- Assisting digestion, which improves the utilization of nutrients and the release of toxins.
Resources:
"How to Boost your Immunity this Winter", poster: https://www.yogainmelbourne.com/blog/2014/5/2/how-to-boost-your-immunity-this-winter-plus-a-giveaway
"8 Ways to Boost your Immune System": http://www.yogabasics.com/connect/yoga-blog/8-ways-to-boost-your-immune-system-with-yoga/
Portions of the Immune Boosting Sequence were taken for Marta Behrens Gentle Yoga Class I attended .
"7 Simple & Basic Yoga Exercises": https://www.rewardme.in/wellness/fitness/article/a-yoga-routine-to-boost-your-immune
