Yoga For Increasing Immunity
What is Immunity?
Immunity is the ability of an organism to fight against particular toxin by the action of specific antibodies or sensitized white blood cells.The body can combat harmful organisms or viruses from entering it. The healthy immune process is capable of recognizing invading viruses, bacteria and also produce antibodies to destroy or disable them. The body can restrict dangerous microorganisms or viruses from entering it.
Types of Immunity:-
There are four types of the immune system which explained in the below:
1. Innate (Natural) Immunity:-
• It is the natural resistance components such as intact skin, salivary enzymes, and neutrophils, natural killer cells, which provide an initial response against infection that is present in an individual at birth before exposure to a pathogen or antigen.
2. Adaptive (Acquired) Immune System:-
• It is also called Acquired Immune System which develops antibodies after an attack of an infectious disease or by a pregnant mother passing through the placenta to a fetus or by vaccination.
3. Active Immunity:-
• It refers to the method of exposing the body to an antigen for generating an adaptive immune response.
• The response takes days/ weeks to develop but may be long-lasting.
• For example recovery from Hepatitis-A virus gives a natural active immune response that is usually leading lifelong protection.
• Similarly, administration of two doses of Hepatitis-A vaccine generates an acquired dynamic immune response which leads to long-lasting defense.
4. Passive Immunity:-
• It refers to the method of imparting antibodies to keep safe against infection.
• It gives immediate, but short-lived protection such as several weeks to 3 or 4 months at most.
• It occurs during pregnancy.
• The transfer of maternal tetanus antibody (mainly IgG) across the placenta provides passive immunity to a newborn baby for several weeks/ months until such antibody is degraded and lost.
Current Scenario of Immunization:-
• Nine million routine immunization (RI) sessions are organized in India each year.
• This target 26 million children and 30 million pregnant women.
• The sessions are served through a massive 27,000 cold chain stores.
• The national average for full immunization is 62 percent(NFHS 3)
India has a most significant number of children not immunized.
• Each National Immunization Day, 172 million children are immunized for polio.
• India’s polio vaccination campaigns cover 800 million children a year.
• A two-year Measles Rubella campaign to ensure children receive the second measles vaccination is targeting 410 million children.
• Rural children are least likely to have the complete vaccination, and this inequity is most pronounced in states like Madhya Pradesh, Rajasthan, Chhattisgarh, Jharkhand, and Uttar Pradesh.
• The highest inequity between rural and urban areas exists in Kerala, followed by Chhattisgarh and Haryana.
Yoga For Increasing Immunity:-
1. Tadasana (Mountain Pose):-
How to do?
• Tadasana, also called the Mountain Pose, is a base pose from which all the others asanas emerge.
• Therefore, it is rightly called the ‘mother’ of all yoga poses.
• This basic level Hatha Yoga pose can be done at any time during the day.
• If you are following up the Tadasana with other poses, make sure your stomach is empty.
Benefits of Tadasana: -
• Tadasana helps restore balance and regulates the digestive system.
• It steadies your breathing, increases awareness, relieves tension, and improves blood circulation.
• Tadasana expels dullness and keeps you refreshed. It increases your energy and harmonizes your body and mind.
2. Vrikshasana (Tree Pose):-
How To Do?
• Vrikshasana is also called the Tree Pose symbolizes the stable and balanced stance of a tree.
• This asana requires you to keep your eyes open while in the pose.
• It is best to do this beginner level Hatha Yoga pose in the morning on an empty stomach and a fresh mind.
• Balance yourself for a minute each on both the legs.
Benefits of Vrikshasana:-
• Vrikshasana strengthens your spine and aids nerve-muscle coordination. It improves your mental capabilities and keeps you stable.
• It invigorates your entire body by stretching it, increases your stamina, and keeps you focused.
• It boosts your self-confidence and relaxes the nervous system.
3. Trikonasana (Triangle Pose):-
How to do?
• Trikonasana, also called the Triangle Pose, is named so because it resembles a triangle.
• It is one of the best yoga poses for the immune system.
• This asana requires you to keep your eyes open while doing it to maintain balance. This beginner level Vinyasa style yoga pose requires you to hold it for 30 seconds.
• It is best to do the asana in the morning as you energized, and the food digested completely.
Benefits of Trikonasana:-
• Trikonasana improves the blood flow in your body.
• It cures indigestion, reduces blood pressure, and increases concentration and balance.
• It calms your mind and takes the stress away.
• Trikonasana burns fat and reduces obesity.
4. Bhujangasana (Cobra Pose):-
How to do:-
• Bhujangasana also called the Cobra Pose resembles the raised hood of a cobra. Bhujangasana is part of the Suryanamaskar exercise regimen.
• This basic level Ashtanga Yoga pose needs to do for at least 15-30 seconds, early in the morning on an empty stomach.
• Practicing it in the evenings too is fine, but make sure your last meal was 4-6 hours ago.
Benefits of Bhujangasana : -
• Bhujangasana helps to ease your digestive system and regulates metabolism, thus helping you lose weight.
• It is a stress relieving exercise that opens up your heart and lungs.
• It increases flexibility, elevates your mood, aids kidney function, and keeps fatigue at bay.
What Food to eat to increase immunity:-
1. Citrus fruits
2. Red bell peppers
10. Green tea
13. Sunflower seeds
So these are the yoga asanas and food which helps to increase immunity.