Boosting Your Immunity
The Thymus Gland and our Lymphatic System work to keep our immune system strong.
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| Thymus Gland & Lymphatic System: Key to a healthy immune system |
Thymus Gland: located behind the sternum (the dip between your collar bones and down about 2"s). This gland is necessary for the growth of our T-cells; which are your body's first response when you get a cold or the flu. T-cells protect our body from bacteria, viruses, and aid in building a strong immune syste.\m.
Lymphatic System: as you can see in the diagram the lymphatic system is located throughout our body. According to Britannica Encyclopedia this, "this system helps maintain fluid balance in the body by collecting excess fluid and particulate matter from tissues and depositing them in the bloodstream. It helps defend the body against infection."
- Transports clean fluids back to the blood
- Drains excess fluids from tissues
- Removes "debris" from the cells of the body
- Transports fats from digestive system
- Breathe: to strengthen the lungs/diaphragm. Pranayama breathing techniques:
- Nadhi Shodhana: alternate nostril breathing
- Kapalabhati Breathing: breath of fire in the belly
- Inversions: to reverse blood flow & circulate lymphatic fluid
- Meditate: create a positive healing state
- Go outside: get some vitamin D
- Spice it up: spices stimulate blood flow
- Twists: movement of the spine, compress belly, digestion & elimination of toxins
- Clear Sinuses: helps to eliminate pressure in face/head. Finger taps on sinus cavities
- Socializing: create a community of people to socialize with
- Tadasana/Mountain: restore balance & regulates digestive system, increases energy
- Shirshasana/Headstand: decongest chest, build immunity, flush adrenal glands
- Vrikshasana/Tree Stand: strengthens spine, aids nerve & muscle coordination
- Padangusthasana/Big Toe Hold: calming the brain, stimulates digestive system, liver & kidneys
- Trikosana/Triangle: best pose for immune system, improves blood flow, balance, calming
- Utkatasana/Chair Pose: balance, stimulates heart, massages abdominal organs, energizes
- Cat n Cow: opens heart, connect to breath
- Bhujangasana/Cobra: stimulates digestive system, help release white cells to improve immunity
- Navasana/Boat: stimulates glands; thyroid & prostate
- Adho Mukha Savasana/Down Dog: opens sinuses
- Setu Bhandasana/Bridge: opens heart, stimulates blood circulation-lungs & thyroid glands
- Viparita/Legs up Wall: boosts immune system, grounds nervous system
- Eka Pada Rajakapotasana: deep massage of internal organs to improve digestion& stimulate 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. Downward Dog, Bridge Pose.
*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. Seated Twists, Boat pose w/Twists (opens Thymus Glands), Cat n Cow.
*Forward Bends: Helps to clear our sinuses and also aid in our digestion. Downward Dog, Forward Fold.
*Meditation: Calms the mind. Bring in positive thoughts sending throughout the body.
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/fitnes
Lymphatic System description: https://www.britannica.com/science/lymphatic-system
