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.

Dont’s

• 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 / shithilikaranavyaya mas/ 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

Dont’s

• 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.

Dont’s

• 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 cardio- pulmonary functions.

4. Kapalabhati

Do’s

• 40-60 strokes per minute.

Dont’s

• 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 Ujjayi, 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

Dont’s

• 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 (para- sympathetic) activity and decreases stress and anxiety. Ujjayi increase the oxygen saturation in body.
• Bhramari pranayama similar to humming may increase Nasal Nitric Oxide (NO), which mayimprove blood flow to the ciliary epithelium and has anti- inflammatory action,

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.

Dont’s

• 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.

Dont’s

• 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.

For detailed Information, Procedures and Benefits of each Pranayama, Asana, Sukshma Vyayayam and Mudra visit the following links :

• Seven Pranayama
• Seven Asana during Pranayama
• Seven Suksham Vyayayam during Pranyama
• Seven Mudras during Pranayam
• Mantras before Pranayama

• Pranyama: Guidelines
• Pranayama: Some Tips
• Pranayama: Importance and Benefits
• What is Pranayama
• Pranyama: FAQ