Monday's Yoga Sequence: Yoga for the Immune System
There is no doubt that we are heading into flu season. In fact, I have already had a couple of students afflicted by the swine flu. The immune system is one of eleven major body organ systems that helps protect the body from infection. The major organs of the immune system include the thymus, spleen, lymph nodes, B & T cells, and antigen-presenting cells. While yoga, overall, boosts the immune system, there are specific types of poses that enhance key aspects within the immune system. "The thymus", according to Dr. Jeff Migdow, "located in the chest, is the locus of the immune system. Thus both the thymus
gland and the immune system are stimulated by any posture in
which we open the chest (side note~such as upper back bends) and breathe deeply into it." Twisting and hip opening poses help to flush toxins from the spleen and lymph nodes, both vital to the health and function of the immune system.
As with any pre-existing injuries, please check with your physician before performing any yoga sequences.
Three Part Breathing:
The first part, the diaphragmatic breath, is achieved by lengthening the breath three times the length of a normal breath,breathing into the belly. The second part of this breath is the intercostal breathing. Begin by extending the intercostal muscles (the muscles between the rib cage) up and out. The third part is the clavicular breathing. Draw the collar bones up to the chin without shrugging the shoulders. All three actions are done simultaneously. Elongate the breath three times the length of a normal breath.
Use the three part breathing throughout the below sequence:
Wishing you all a healthy season!!!
Carrie
Learn more about Carrie Hensley here.
As with any pre-existing injuries, please check with your physician before performing any yoga sequences.
Three Part Breathing:
The first part, the diaphragmatic breath, is achieved by lengthening the breath three times the length of a normal breath,breathing into the belly. The second part of this breath is the intercostal breathing. Begin by extending the intercostal muscles (the muscles between the rib cage) up and out. The third part is the clavicular breathing. Draw the collar bones up to the chin without shrugging the shoulders. All three actions are done simultaneously. Elongate the breath three times the length of a normal breath.
Use the three part breathing throughout the below sequence:
- Begin lying on your back
- Inhale, place right ankle over left knee, right hand presses into right knee; left hand behind head; Exhale left elbow to right knee Repeat 5-10 times
- Exhale, slide right knee over left and fold both knees to the left; Hold 5-10 breaths
- Repeat sequence on other side
- Extend both legs in front; place hands on top of quadriceps; Exhale lift head & chest; Repeat 5-10 times
- Bend knees; Inhale lift hips off mat; Exhale squeeze knees to chest, bow head to knees; Repeat sequence 5-10 times
- Rock back & forth up to seated position
- Bend knees; place hands behind back fingers facing toes; Exhale, lift one leg at a time or lift both legs & arms (boat pose) up as in second picture
- Inhale, lift hips up off mat for reverse table
- Repeat boat pose reverse table sequence 3 times
- Return to seated position, sweep feet to one side lifting to table top position
- From table top, exhale, round upper back, inhale spread sit bones, sink shoulder blades to back; repeat 5-10 times
- Walk knees to right side of mat lower left hip to mat; stay lifted or lower to forearms or chest. Hold 5-10 breaths
- Extend legs out behind; come to lying on belly
- Bring hands to lower back, palms facing upward; legs and thighs come together
- Inhale, sweep arms out and in front, lift chest
- Exhale, bend elbows out to side
- Inhale, arms back to front
- Exhale, return hands to lower back, palms facing upward, lower chest
- Repeat sequence 3-5 times
- Lift up onto forearms; elbows line up under shoulders
- Exhale, tuck chin to chest, roll to left, roll to center, roll to right; repeat 3-5 times
- Inhale, clasp hands behind back
- Walk knees to left side of mat, lower right hip to mat, stay lifted or lower to forearms or chest. Hold 5-10 breaths
- Straighten arms, lift chest, and sweep legs to front
- Roll to back
- Lift up to forearms and work to bring crown of head to mat; hold 5-10 breaths
- Lower to back; draw right knee to chest; Exhale right knee to left; hold 5-10 breaths
- Repeat on other side
- Draw both knees to either arm pit, clasp arches of feet; hold 5-10 breaths
Carrie
Learn more about Carrie Hensley here.
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