Today we will talk about five Asanas that are especially good for strengthening immunity and that will get rid of stress, anxiety, and depression and increase energy levels. The bad weather that autumn brings is no excuse to stop practicing yoga because we can practice at home. We just unroll our mat and start exercising. Today we will show you Asanas that influence our Manipura Chakra (the energy center at navel height) and thus strengthen our Agni (digestive fire, a principle of transformation from one state to another). Strong Agni will boost our immunity; get rid of toxins; give us energy and thus get rid of fatigue and depression; and clarify and sharpen consciousness and memory. It is said that the cause of almost all our problems is poor Agni. Especially at a time when we are threatened by various viruses, influenza and the disease COVID-19, strengthening of Agni will help to strengthen our immunity, our most important line of defense, and also remove the anxiety and fear brought on by the epidemic and its consequences.
Paschimottanasan - Forward Bend Stretching the Back
Starting Position: sit with legs straight
Concentration: on the back and the Manipura Chakra
Breath: coordinated with movement; normal breathing in the position
Practice: Sit with the legs straight. The hands rest on the thighs. Inhaling, keep the arms straight and raise them above the head. Exhaling, keep the back straight, bend forward from the hips as far as possible and hold the toes with the hands. Knees remain straight. Try to bring the head forward to touch the knees. Breathing normally, hold this position. Inhaling, return the upper body to upright, keeping the arms straight. Exhaling, place the hands back on the thighs.
Initially, practice the Asana three times, holding each repetition briefly. After practicing this way for some time, begin to extend the practice by holding the forward posture for a few minutes with normal breathing.
Benefits: Stimulates the Manipura Chakra and life energy. Increases blood supply in the back. Stretches the muscles of the back and along the back of the legs. Activates kidney and pancreas function and aids in achieving a slim figure.
Shalabhasan - The Locust
Starting Position: lie on the abdomen
Concentration: on the muscles of the legs and back and the Manipura Chakra
Breath: coordinated with the movement and held in the position
Practice: Lying on the abdomen, place the chin on the floor or, if it is more comfortable, turn the head to the side and lay one cheek on the floor. Place the arms under the abdomen. The hands are under the thighs with palms facing down. Inhaling, press the palms against the floor, keep the legs straight and raise the legs as high as possible. Holding the breath, remain in this position as long as comfortable. Exhaling, return to the starting position.
Initially, practice the Asana three times, holding each repetition briefly. After practicing this way for some time, begin to extend the practice by holding the posture for a few minutes with normal breathing.
Benefits: Balances the Manipura Chakra. Develops self-confidence and invigorates the body. Is beneficial for depression. Stimulates the internal organs and regulates the body’s acid-base balance. Stimulates kidney function. Strengthens the leg, pelvic and back muscles. Encourages good posture and a slim figure.
Caution: This exercise should not be practiced with advanced arthritis of the hips or with pain in the lumbar spine. People with high blood pressure, glaucoma or a weak heart should avoid retaining the breath or holding the posture.
Ardh Matsyendrasan – Seated Twist
Starting Position: sit with legs straight
Concentration: on the twist of the spine
Breath: normal breathing
Practice: Sit with the legs straight and relax the whole body. Place the sole of the right foot flat on the floor on the outside of the left knee. Bend the left leg and lay the left heel beside the right buttock. Both buttocks remain on the floor. The back is upright and relaxed. Bring the left arm to the outside of the right knee and grasp the right ankle. Turn the upper body as far as possible to the right, place the right arm across the back and look over the right shoulder. Breathing normally, remain in this position and relax the whole body. Slowly return to the starting position. Practice the exercise on the other side.
Initially, practice the Asana three times, holding each repetition briefly. After practicing this way for some time, begin to extend the practice by holding the posture for a few minutes with normal breathing.
Benefits: Promotes mobility of the spine and hips. Aids release of tension from the deep layers of muscle in the back. Deepens the breath. Stimulates function of the kidneys and pancreas and improves the ability to concentrate.
Santulanasan –Balancing Pose
Starting Position: sit with legs straight
Concentration: on the abdominal muscles and Manipura Chakra
Breath: coordinated with the movement and held in the position
Practice: Sit with legs straight, and then bend the legs so the soles of the feet rest on the floor. Clasp the fingers behind the head and press the elbows backwards. The back is straight. Inhaling, tilt the upper body slightly back. Straighten both legs and lift them until the upper body and legs form a right angle. Holding the breath, remain in this position. Exhaling, return to the starting position.
Benefits: Strengthens the leg, abdominal and back muscles and regulates the nervous system. Stimulates and strengthens the digestive organs, solar plexus and Manipura Chakra. Activates the whole body and increases the flow of life energy, and is therefore beneficial for depression.
Kashyapasan – Named after Rishi Kashyapa
Starting Position: sit with legs straight
Concentration: on the balance of the body
Breath: coordinated with movement and held in the position
Repetitions: 3 times to each side
Practice: From the starting position, turn the body onto the right side. Legs extend straight with left leg on top of right. The left hand rests on the left thigh. Place the right hand beneath the shoulder to support the body. Keep the arm straight and at right angles to the floor. Relax the body and concentrate on a fixed point in front. Inhaling raise the hips as high as possible from the floor. Legs remain straight. Rest the left arm across the back and slowly raise the left leg. Head, upper body and legs form a line. Holding the breath, remain in this position. Exhaling, return to the starting position. Practice this exercise on the other side.
Benefits: Regulates and balances the whole body, especially the nervous system. Strengthens the wrists, arms, legs and muscles along the side of the body and hips. Counters a sideways curvature of the spine. Improves the ability to concentrate and balance.
Caution: Avoid this Asana with injuries to the wrists, elbows or shoulder joints
In the next sequel, we will address Pranayama, a technique that deals with breathing, but more important, with the energy in our body.
Swami Vivek Puri
Yoga in Daily Life
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