Yoga to Support Your Immune Health as the New School Year Begins
This week, most children in the UK are going back to school. I’ve noticed the last few years with my son, how the start of the school year (or nursery year!) brings a wave of excitement and, for many, a level of anxiety. As children head back to school, they face new environments, germs, and social situations that can impact their immune systems. For parents and families, this period can also be stressful, with the worry of illnesses and the hustle of re-establishing routines. Yoga can be a wonderful tool to support your immune health and overall wellbeing, especially during this transitional time. In this blog post, we’ll explore how specific yoga practices and breathwork can help enhance respiratory health, reduce stress, and bolster the immune system.
The Connection Between Yoga and Immune Health
Research has shown that yoga can have a positive impact on immune function. According to a study published in the Journal of Behavioral Medicine (2013), yoga practice has been associated with lower levels of inflammatory markers and an increase in immune cell count. These benefits are particularly important as we transition into the school year when children and adults alike are exposed to new pathogens in communal settings such as classrooms and offices.
Yoga helps support immune health in several ways:
Reducing Stress: Chronic stress is known to suppress the immune system. Yoga promotes relaxation and reduces stress by activating the parasympathetic nervous system, which helps the body rest and heal.
Improving Respiratory Function: Yoga poses that open the chest and enhance breathing can improve lung function and respiratory efficiency. This is particularly beneficial for warding off respiratory infections, which are common during the back-to-school period.
Enhancing Circulation: Many yoga poses stimulate the lymphatic system, which plays a crucial role in immune function by removing toxins and transporting immune cells throughout the body.
Yoga Poses to Support Immune Health
Here are some yoga poses that can be particularly beneficial for boosting immune health and maintaining well-being during the school year:
1. Child’s Pose (Balasana):
How to Do It: Kneel on the floor, bring your big toes together, and sit back on your heels. Stretch your arms forward on the floor in front of you and rest your forehead on the mat. Breathe deeply.
Benefits: Child’s Pose is a restorative pose that helps calm the nervous system, reduce stress, and promote relaxation. This gentle forward fold also encourages deep diaphragmatic breathing, which can help to enhance lung capacity and oxygenate the body.
2. Cat-Cow Pose (Marjaryasana-Bitilasana):
How to Do It: Start on your hands and knees in a tabletop position. As you inhale, arch your back and look up (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Continue flowing between these two poses with your breath.
Benefits: This gentle flow helps to warm up the spine and stimulate the lymphatic system, promoting circulation and helping to clear out toxins. It also encourages deep breathing, which enhances respiratory health.
3. Legs-Up-the-Wall Pose (Viparita Karani):
How to Do It: Sit next to a wall and gently swing your legs up onto the wall as you lie down on your back. Keep your arms relaxed by your sides with your palms facing up.
Benefits: This pose encourages lymphatic drainage and improves circulation. It also helps reduce stress and fatigue, allowing the body to rest and recover, which is essential for maintaining a strong immune system.
4. Fish Pose (Matsyasana):
How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your chest towards the ceiling, arching your back and placing the crown of your head lightly on the floor. You can keep your hands under your hips for support.
Benefits: Fish Pose opens up the chest and lungs, enhancing respiratory function and helping to release tension in the upper body. This pose can also help stimulate the thymus gland, which is important for immune function.
5. Downward-Facing Dog (Adho Mukha Svanasana):
How to Do It: Start on your hands and knees, then lift your hips towards the ceiling to form an inverted V shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart, pressing your heels towards the floor.
Benefits: Downward-Facing Dog is an inversion pose that promotes circulation and helps to drain lymph fluid from the lower extremities. This pose also strengthens the respiratory muscles, which can help protect against respiratory infections.
Breathwork to Boost Immunity and Reduce Stress
Breathwork, or pranayama, is a fundamental aspect of yoga that involves controlled breathing techniques to enhance mental, physical, and spiritual wellbeing. Certain pranayama practices can be especially beneficial for boosting immunity and reducing stress.
1. Deep Belly Breathing (Diaphragmatic Breathing):
How to Do It: Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth, allowing your belly to fall.
Benefits: This simple yet effective technique helps activate the parasympathetic nervous system, reducing stress and promoting relaxation. Deep belly breathing also improves oxygen exchange, which supports overall respiratory health.
2. Alternate Nostril Breathing (Nadi Shodhana):
How to Do It: Sit comfortably with a straight spine. Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril. Inhale through the right nostril, close it with your thumb, and exhale through the left nostril. Continue alternating for several minutes.
Benefits: Alternate Nostril Breathing balances the nervous system, calms the mind, and promotes mental clarity. It also enhances lung function and improves respiratory capacity, which can be beneficial for immune health.
3. Lion’s Breath (Simhasana):
How to Do It: Sit in a comfortable position with your hands on your knees. Inhale deeply through your nose, then open your mouth wide, stick out your tongue, and exhale forcefully, making a “ha” sound. Repeat several times.
Benefits: Lion’s Breath helps to release tension and stimulates the throat and respiratory muscles, which can be particularly beneficial for warding off respiratory infections.
Supporting Immune Health in Daily Life
In addition to yoga and breathwork, there are several lifestyle practices that can support immune health as the school year begins:
Stay Hydrated: Drinking plenty of water helps to flush out toxins and keep the body hydrated, which is essential for immune function.
Eat a Balanced Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins provides the nutrients needed to support a healthy immune system.
Prioritise Sleep: Adequate sleep is essential for immune health. Establishing a consistent bedtime routine and creating a calm, dark sleep environment can help improve sleep quality.
Encourage Good Hygiene: Teach children the importance of regular handwashing, covering their mouths when coughing or sneezing, and avoiding touching their faces.
Conclusion
As we transition into the new school year, it’s important to take proactive steps to support our immune health and wellbeing. Incorporating yoga and breathwork into your daily routine can help reduce stress, improve respiratory health, and enhance immune function, making it easier to navigate the challenges of this busy season. Remember to listen to your body, practice regularly, and make self-care a priority for both yourself and your family.
By fostering a strong, resilient immune system, we can better enjoy the vibrant energy of the new school year while maintaining our health and well-being. So, unroll your mat, take a deep breath, and let yoga guide you towards a healthier, more balanced life.
Namaste, Angie at Sussex Yoga x
