7 yoga asanas (Poses) to improve your Immunity .

1. Salamba Bhujangasana(Sphinx Pose):

Given below are the step by step instructions to follow for the practice of    Salamba Bhujangasana    

Begin the practice lying down on your belly in Advasana (Reverse Corpse Pose) stretching the limbs out and resting your forehead on the floor.

Take about 3-4 breaths as you watch the belly push the floor with each inhalation trying to make that deep connection with the body and breath.

Bring the feet together with the soles of the feet facing upwards.

Inhale, and move the hands inwards and place the forearms close in line with your shoulder, the hands resting close to either side of your face. Exhale out completely as you still rest the forehead on the floor.

With another inhalation raise the head up arching the neck. Exhale and take the shoulders behind as you rest the entire forearms on the floor. Pressing the palms firmly, lift to stay in this gentle backbend.

While here, begin to inhale and exhale and with each exhalation gently take the shoulders behind throwing the chest out. The head is raised with the chest about three inches off the floor. The upper arms are perpendicular to the ground with the chin raised up a bit.

Gaze upwards if possible and breath deeply but slowly as you settle into the posture. Push the belly towards the floor with each breath and observe the sensations that arise with each round of breath. Be aware of the lower back opening with each breath as you push the belly towards the ground.

Lengthen the spine taking the shoulder blades towards each other. Stay calm and soft as for about 4-6 breaths initially, and more going forward. To get the best from this pose don’t over work the gluteus or the lower back. Let the breathing do the magic.

Make sure the feet, knees and hips are pressing against each other, to help get the maximum with this gentle backbend in Salamba Bhujangasana (Sphinx Pose).

steps to relase: To release, exhale and lower the head down and rest the forehead on the ground. Exhale out completely and if required you could stretch the arms in front and go back to Advasana (Reverse Corpse Pose). Release and relax. Repeat the same one more time, this time increasing the duration to 8 breaths, if possible.

2. Parivrtta Utkatasana(Revolved Chair Pose)   

Parivrttasana ..Series of Ashtanga Yoga has to be practiced in a certain way, and each posture in the series must be mastered before moving to the next. Hence students must be comfortable with the previous poses forming part of the sequence, before attempting Parivrttasana A. Given below are the steps to follow, for the same:

Parivrttasana A (Revolved Pose A) is the 29th pose in the series and acts as a transition pose. Moving in a vinyasa, come to Baddha Hasta Sirsasana (Bound Hands Headstand Pose).

Stay here for 5 breaths, placing the palms on the floor.

Then, bind your hands and as you exhale, bend at the knees and take the legs behind, towards your buttocks.

Moving the entire lower body backwards, slowly drop the legs down and place the feet on the floor behind the head. You will have the chest, abdomen, pelvis, and knees facing up.

Settle the feet well and extend the legs completely almost looking like a variation of Dvi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose).

Stay here feeling the shoulders, feet, hips, and back surrendering into the posture, and until you feel less at ease.

To come out of this pose, you walk the legs back towards your head. Then, inhale and lift the feet off the floor, together. Inhale deeper and bend at the knees and lift the legs up back, and come to Baddha Hasta Sirsasana (Bound Hands Headstand Pose).

Release and relax. Then, repeat the same till you have mastered the flow, the breath, and the body until you feel the sthiram in the pose.

3. Anuvittasana(Standing Backbend)

Begin by standing at the top of your mat in Mountain Pose with your feet hip-distance apart.

Engage all of the muscles in your legs, focus on drawing your knee caps up. Keep your tailbone tucked under, belly drawn in, and heart forward.

Release the tension in your shoulders and stand tall, reaching up through the crown of your head.

Place the palms of your hands on your lower back, with your fingers pointing towards the ground, as you draw your elbows together.

Take an inhale as you lift up tall through the crown of your head and focus on drawing your belly in, keeping your core strong.

Exhale to arch your spine back, only go as far as feels comfortable for your body. You can keep your neck in line with your spine, looking forward, or drop your head all the way back.

4. Garudasana(Eagle Pose)

Eagle pose, or garudasana (gah-rue-DAHS-anna), requires a combination of balance, strength, and flexibility. A great stretch for your shoulders, upper back, and legs, garudasana creates space in your body physically, but also opens up space mentally. To sustain the posture, you must give it your full attention and commitment, drawing your mind to one singular point of focus.

From standing, bend both of your knees. Raise your right foot off the ground, bending your standing leg slightly. Cross your right thigh over your left, reaching your right foot back with toes pointing down. Option to place your right toes on the ground or hook the top of your right foot at the back of the left calf.

Distribute the weight in your standing foot equally to help create a solid foundation.

Cross your left elbow over your right and bend both elbows to bring forearms perpendicular to the ground. Rest the backs of your hands together or cross at the wrists to bring your palms together.

Lift your elbows up to shoulder height and away from you to increase the stretch through your upper back, scapulae, and shoulders.

Stay in Garudasana for 20 to 30 seconds with steady breathing. Release the posture and return to standing to repeat on the other side.

5. Trikonasana(Triangle Pose)

Make sure you have done a good warm up exercise of the whole body before you do the asana.While bending forward do it slowly and gently so as not to lose balance.

Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).

Turn your right foot out 90 degrees and left foot in by 15 degrees.

Now align the center of your right heel with the center of your arch of left foot.

Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet.

Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.

Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.

Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.

As you inhale, come up, bring your arms down to your sides, and straighten your feet.

Repeat the same on the other side.

6. Halasana(Plow Pose)

Step by step flow of body into the pose of Halasana is given in detail below:

Start with lying down on the floor with feet close to each other and arms relaxed closed to your body. Remain here with few breaths and bring the body at ease.

With a deep breath raise both feet upto 90 degree and exhale. With both hands hold the toes of the feet and raise the head and begin to do slow breathing in order to get the back and neck ready for the main Pose.

As you exhale reach more for the toes and bring the head or forehead closer to the knees or legs and feel the stretch at the neck and shoulders. This pose is essential before you get down to the main Halasana. This brings the neck muscles and shoulder muscles ready for the pose as a lot of stress will be felt when the entire body is in Halasana.

Slowly after a few breaths release the neck and bring the head down and with the support of the hands bring the legs higher up raising the lower back off the floor.

With one deep breath pick the entire lower body and take it far behind your head trying to reach for the floor with your toes. Exhale completely and relax the breath in this position. The lower body moves with the support of the wrists at the lower back and hip.

As you get comfortable, try and breath and move the legs deeper backwards trying not to put the pressure on the neck. To enjoy this pose one must practice keeping the neck and shoulder at ease. This comes with practice and the more the breathing is slow and rhythmic the more one can stay in this position.

Using the arms and wrists give the lower back the support to remain in the position, but ensure not to push the back.

Ensure the focus is on the spine too as you breath and stretch.

With deep inhalation bring the knees up and toes up from the floor and with the support of the hands at the lower back and hip , bring the legs slowly up and down with full exhalation.Place the legs down along with the hip and lower back on to the floor and keep the knees bent and relax.

Remain with the feet on the floor with knees bent ensuring the entire spine is touching the floor and relax with deep breathing.

After a few breaths continue the practice of the pose and try and hold it longer with ease.

7. Dhanurasana(Bow pose)

Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.