Immune Boosting Sequences from BKS Iyengar

In August 2009, during the international H1N1 (swine flu) pandemic, yoga master BKS Iyengar shared two immune building yoga sequences. One was an energetic morning sequence, the second was a quieter evening sequence.

Both sequences included:

• inversions that use gravity to help stimulate the lymphatic system
• chest opening backbends to support cardiovascular and respiratory health
• breathing exercises, which also stimulate the immune system and improve respiratory health

Mr Iyengar recommended holding the postures (see diagram right) for extended periods to better elicit their physiological benefits.

Some of the poses may appear daunting, especially if you’re a beginner. An easy yet effective substitute pose is Viparita Karani (see photo bottom right). It’s a combination of an inversion, chest opener and restorative pose that offers many of the physiological benefits of the more active inverted poses, making it a great alternative choice for a beginners to practice as an immune system booster.

Contraindications

Do not practice inversions if you’re already feeling feverish as they have the potential to cause infections to spread through the lymph system. If you’re already experiencing symptoms, you’re better off sticking with a more restorative home practice that doesn’t include inversions.

♥ Click here for more immune boosting health tips…

♥ YouTube link to another immune strengthening sequence from Israeli Senior Iyengar Yoga teacher Eyal Shifroni

Immune Building Morning Practice

• Uttanasana – standing forward bend with head supported on a chair or block – 5 min
• Adho Mukha Svanasana – downward facing dog with head supported on a blanket or block – 5 min
• Prasarita Padottanasana I – standing wide legged forward bend with head supported on the floor or a blanket or block – 3 min
• Salamba Sirsasana – headstand straight pose – 5 min
• Salamba Sirsasana cycle – headstand with leg variations – 10 min
• Dwi Pada Viparita Dandasana – backbend over a chair with had supported on a block or blankets – 5 min
• Salamba Sarvangasana – shoulderstand – 10 min
• Halasana – plow pose – 5 min
• Sarvangasana cycle – shoulderstand with leg variations – 5 min
• Setu Bandha Sarvangasana – supported backbend with sacrum supported on a block – 5 min
• Viparita Karani – legs up the wall with hips and lower back on a bolster – 5 min
• Savasana with Ujjayi or Viloma – resting and deep breathing, with chest supported on a bolster and head on a blanket – 10 min

Immune Building Evening Practice

• Salamba Sirsasana – headstand – 10 min
• Salamba Sarvangasana – shoulderstand – 10 min
• Halasana – plow pose – 5 min
• Setu Bandha Sarvangasana – backbend with sacrum supported on a block – 10 min
• Savasana with Ujjayi or Viloma – resting and deep breathing, with chest supported on a bolster and head on a blanket – 10 min

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