Immune Boosting Sequences from BKS Iyengar

BKS Iyengar’s Immune Building Sequences

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

Viparita Karani

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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