Build Your Immune System: Yoga Stretches & Healthy Habits for the Season

So, it’s about to start…the sniffles, the Kleenex, the stuffy noses and scratchy throats coming to yoga class in hopes of getting at least some relief from the fall/winter blues of cold & flu season. What to do? Read on, and try these yoga stretches and healthy habits to improve your defenses before you get sick. If you’re really sick, you might consider trying these stretches at home, as a courtesy to your fellow yoga participants and teacher. Just a thought -be well….

Take Care of Your Sinuses

• Alternate Nostril Breath – This breath helps our concentration and focus. It also helps clear our sinuses and nasal passages.

Sit comfortably and take a normal few breaths in and out through the nose. To begin, gently close your right nostril, leaving the left one open. [It works best to use one hand to close your nostril, using your ring finger and thumb] Inhale through the left nostril, then close the left nostril and open the right, exhaling through the right side. Inhale on the right side, then close the right nostril, open the left and exhale through the left side. Continue this same pattern on each side for 8-10 more breaths. If at any time, you feel light-headed or dizzy, stop and breathe normally.

• Nasal Rinsing – Some of you are already using your neti pot or a NeilMed Sinurinse bottle to gently rinse your nasal passages.  When I do this daily, my sinuses are clear, my nose is free of congestion, and I don’t have any sinus pressure or headaches. Definitely worth investigating if you suffer from sinus trouble and allergies. See my blog post on this: Nasal Rinsing.

Lift Your Heart

Yoga Poses where we lift the sternum and expand across the chest are great immunity builders.  These poses increase blood flow to the thymus gland, which plays a key role in building our T cells – our first line of defense from colds & flu. Try a few of these poses each day to build your immune defenses.

• Chest Expansion/Beach Ball Pose – Stand in Mountain Pose, with your arms by your side. Gently lift the sternum, drawing your shoulders down and back and your arms behind you, as if you were holding a beach ball. Continue to lift and breathe 3-5 breaths.
• Cobra – Lie on your stomach, with hands on the floor in front of the chest. As you inhale, gently lift your head, neck, shoulders and upper back. Exhale to release and rest. Continue 5-7 times, or if you’re comfortable, lift and hold Cobra for 3-5 breaths. When you finish, rest in Child’s Pose.
• Flowing Bridge/Bridge – Lie on your back, legs bent, feet on the floor, under the knees. Rest your arms by your side, palms down.  As you inhale, gently press into your feet, arms and shoulders, lifting your hips. Exhale and release the hips back to the floor. Continue for 8-10 breaths, or lift the hips and hold Bridge Pose, drawing your shoulders underneath you.  Keeping your gaze on the ceiling so that the neck stays safe.  As you finish, draw your knees in toward the chest and breathe.

Create a No Stress Zone in Your Day

When we’re stressed, we get sick. Even if it’s just for 10 minutes a day, try to turn off the distractions – TV, radio, phone, computer – and draw inward.  I call it my No Stress Zone.  Just 10 minutes a day can be a great stress-reliever.

• Focused Breathing — With a focused breath, it’s exactly what it sounds like – we’re just observing how we’re breathing. Sit or lie down, relax your shoulders, your jaw and breathe in and out through your nose. Notice your breath as it moves from your belly, lower ribs and chest. Notice if your inhale and exhale are the same length or if one is longer.  Continue as long as you like.
• 5-10 Minute Relaxation Time — Think of it as your favorite yoga class without the yoga!  Find a comfortable resting position lying on the floor. [If you need some support for your back, keep your legs bent, with feet on the floor or place a pillow under your knees.] Take a moment to relax your facial muscles, release your jaw. Draw your shoulders down from your ears and back toward the floor.  Let your arms and legs fall open.  Allow your breath just to happen as it wants to. As thoughts come into your mind, acknowledge them and let them go.  Stay here for 5-10 minutes. When you’re ready, gently roll to one side and ease up to a seated position.