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Do you have trouble finding time to work out in the morning but are worried about your sedentary lifestyle? In our fast-paced lives, finding time to exercise can be challenging, especially in the morning. However, dedicating just 10 minutes to a quick workout can make a huge difference. If you are short on time but are keen to boost your health and immunity, incorporating simple yoga asanas into your morning routine can really help and change your life. These easy-to-do yoga asanas will not only energize your body but will also help in creating a feeling of peace and focus to start your day off right. A short but effective morning yoga routine can enhance your overall health and set a positive tone for the day ahead. (Also read: 7 morning foods to reduce uric acid levels, prevent arthritis and kidney problems)
Especially in North India, seasonal infections and respiratory diseases are increasing due to weather fluctuations. To avoid getting sick, it is important to work on your immunity.
“Regular practice of yoga has a profound effect on human immunity. Through the stimulation of the lymphatic system, yoga facilitates the removal of toxins, thereby strengthening the body against infections and diseases. Certain asanas help in improving the flow of blood to the head. Increases circulation and activates the thyroid gland which regulates immune function. Pranayama techniques balance the nervous system and increase oxygenation, further aiding the immune response. Yoga also reduces levels of stress hormones such as cortisol. thereby creating a conducive internal environment for optimal immune function,” says Dr. Hansaji Yogendra, Director, Yoga Institute.
Dr. Hansaji shares a set of 10-minute asanas that will help you work on your fitness level and also boost immunity.
1. Setubandhasana
⦁ Steps: Lie on your back with knees bent and feet hip-width apart. Inhale and lift hips toward the ceiling, connecting thighs and hips. Hold for a few breaths and exhale while bringing the spine back to the mat.
⦁ Benefits: Facilitates efficient transport of immune cells, relieves stress and tension, and engages the core and lower body for overall fitness.
2.Ushtrasana
⦁Step: Kneel with knees hip-width apart. Inhale, lean back and reach your heels. Hold while opening the chest and exhale as you return to the starting position.
⦁ Benefits: Expands the chest, promotes lung expansion, stimulates the nervous system, promotes adaptability.
3. Ardha Matsyendrasana
⦁ Steps: Sit with legs extended, bend right knee, place foot outside left thigh. Turn the torso to the right, placing the left elbow outside the right knee. Hold, then repeat on the other side.
⦁ Benefits: Stimulates digestive organs, promotes detoxification, enhances immune function.
4. Trikonasana
⦁ step:Stand with your legs spread. Turn right leg out, extend arms parallel to ground and reach toward right foot. Maintain the posture, then change sides.
⦁ Benefits: Stretches and strengthens thighs, knees and ankles, stimulates abdominal organs, improves digestion and immune function.
5. Sarvangasana
⦁ Steps: Lie on your back, raise your legs and torso, support your back with your hands. Point toes upward, aligning body in a straight line. Hold for a few breaths, then release.
⦁ Benefits: Increases blood flow to the head, stimulates the thyroid gland, improves immune regulation.
Overall Do’s and Don’ts for Better Immunity
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⦁ Maintain a balanced diet rich in immune-supporting nutrients like turmeric, papaya and garlic.
⦁ Seek adequate sunlight for vitamin D production.
⦁ Prioritize hydration with warm water and lemon.
⦁ Establish an optimal sleep environment for comfortable sleep.
what not to do
⦁ Avoid excessive sugar which can weaken the immune system.
⦁ Don’t forget to protect your hands, feet, head and neck in extreme weather conditions.
⦁ Avoid touching your face unnecessarily to reduce the risk of spreading germs.
⦁ Do not ignore allergies. Practice preventive measures like nasal cleansing with Jal Neti.
Yogasana and pranayam can boost your immunity and promote overall well-being. By dedicating just 10 minutes a day to these exercises, you can build resilience in both body and mind, enabling you to thrive amid seasonal changes and environmental challenges.
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