Yoga Practices for prevention, rehabilitation and to increase immunity.
1. ShodhanaKriya (Yogic cleansing practices) Jalaneti, Sutra Neti:
Do's-
- Use lukewarm water for cleansing.
- Jalneti must be followed by kapalabhati to remove all water from nasal passage.
- Neti, is advised to practice weekly once or twice.
Avoid-
- Should avoid in case of epistaxis, middle ear infection, and recent ENT surgery.
Benefits-
- Neti helps in cleansing sinuses, beneficial in allergic conditions and reduces upper airway reactivity)
2. Yogic SūkṣmaVyāyāmas /shithilikaranavyayamas/Pawanamuktasana series (Joint movements): Neck movements, Shoulder rotation, Trunk movement, Knee movement, Ankle rotation
Do's-
- Move the joints as far as possible.
- Do it slowly with breath awareness.
Avoid-
- Do not over strain.
- Avoid this practice in case of severe joint pain and illness.
Benefits-
- Joint movements help to increase blood circulation and reduce stiffness which enhance joint flexibility.
- Helps to facilitate asana practices.
3. Yogasana: Standing, Sitting, Prone & Supine lying
Do's-
- Do it with breath awareness.
- Cardiac patients shall do with care as advised by Yoga experts.
- Asanas that involve chest expansion preferred Simplified version/s shall be followed be beginners and elderly population.
Avoid-
- Please avoid this practice in case of cardiac disorders, abdominal hernia, inflammation, ulcers, recent abdominal surgery & vertigo.
- Hypertensive patients should bend with care.
- Do not try to bend beyond the limits and do not overdo the lateral stretch.
Benefits-
- Ushtrasana, UtthanaMandukasana, Tadasana, Trikonasana, Vakrasana, Bhujangasana, Sarala Matsyasanaetc.
- Practices improves chest expansion and cardiopulmonary functions.
4. Kapalabhati
Do's-
- 40-60 strokes per minute.
Avoid-
- Hypertensive, cardiac problems, patients with respiratory distress,slipped disc patients should not do it.
- Better to practice it early in the morning on an empty stomach.
Benefits-
- Improves pulmonary functions and reduces secretions.
- Very useful preparatory practice for pranayama practice Helps to cleanse frontal sinuses.
5. Breathing & Pranayama: Sectional breathing, Nadishodhana, Bhramari
Do's-
- Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.
- Initially start the practice with few repetitions and gradually increase the number of repetitions.
- If possible, maintain the ratio of 1:2 for inhalation and exhalation.
Avoid-
- In case of any cardiac disorders start with few repetitions and gradually increase the number of repetitions.
- Don’t practice retention or hold at initial stage.
Benefits-
- Nadishodhan pranayama reduces the sympathetic activity and stimulate vagal (parasympathetic) activity and decreases stress and anxiety.
- Bhramari pranayama similar to humming may increase Nasal Nitric Oxide (NO), which mayimprove blood flow to the ciliary epithelium and has antiinflammatory.
6. Yoga Nidra (Pratyaahara)
Do's-
- Follow mentally with awareness as per the instructions given during practices.
- Keep the eyes closed during the practice and avoid body movements.
Avoid-
- Don’t open the eyes until asked.
- Don’t sleep
- Don’t ask any questions during the practice even if any questions arise in the mind.
- Gradually increase the duration of the practice.
Benefits-
- Reduction in sympathetic arousal and reduced emotional distress and improves quality of sleep.
- Rejuvenate the body and helps to keep the mind calm.
7. Meditative practices Breath awareness, Dharana & Dhyana
Do's-
- For beginners, soothing music may be played in the background during meditation or to observe the breath.
- Practice it as long as you can.
Avoid-
- Don’t open your eyes.
- Don’t shake your body.
- Don’t be judgemental with thoughts.
Benefits-
- Meditation helps to reduces anxiety and stress by reduce the cortisol level and enhance the alpha brain wave.
- Makes the body stable and calm the mind.
- Balance the functions of neuroendocrine system thereby enhance the immune system.
