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Lifestyler with Josie McKenlay: Yoga for the immune system

Lifestyler with Josie McKenlay: Yoga for the immune system

This month has focused on fighting infection and boosting our immune system and this week I’m giving you some alternative remedies and a yoga sequences to help you stay healthy or aid your body in recovering.

Ayurvedic Remedies

► Follow a diet high in fresh vegetables and fruit to ensure you have the optimum level of vitamins and minerals as well as antioxidants. They will also provide fibre – try also to add quinoa and lentils to your diet – which will help the process of elimination of toxins through the colon. Spices, such as turmeric, cumin, coriander, fennel and black pepper together with chillies, ginger, garlic and onions will all help fight infection.

Have a mug of golden milk before bed: make a paste out of turmeric and water and cook slowly over low heat for a few minutes. Use a spoonful in a mug of hot milk and store the rest.

► Neti pot: studies have shown that those who regularly use the neti pot are less prone to infection. Use 1/2 teaspoon of salt to 500mls of boiling water. Allow it to cool and pour the tepid saline solution into one nostril as you turn your head to one side. It will flow out of the other nostril. Finish by blowing your nose. Do this twice a day.

► Body brushing stimulates the lymphatic system. Use a natural bristle brush on a dry body, the strokes moving inwards and upwards towards the shoulders. Finish with alternating hot/cold showers.

Yoga for the Immune System
Start using this simple practice each day.

1. Breath of Fire: Sit comfortably in easy crossed legged. Use blocks, cushions or blankets to ensure the comfort of your knees and lower back. With hands resting on your knees, inhale and allow your belly to expand. As you exhale, pull the navel back to the spine. The inhalations and exhalations should be the same length. Now speed it up to two or three breaths per minute. Stop immediately if you feel dizzy. Continue for two or three minutes.

2. Thymus Thump: The thymus gland is part of the immune system. Gently, but firmly tap up and down the breast bone, along the collar bones and generally across the chest. The vibrations will stimulate the thymus. Long, slow deep breaths for two or three minutes.

3. Twists: Hands on your shoulders, elbows high with fingers on front of shoulders, twist to the left as you inhale, right as you exhale. Speed it up to one set a minute. Continue for two or three minutes.

4. Calming Left Nostril Prana-yama: Sit up tall and inhale deeply. Close off your right nostril and continue to breathe through your left nostril only. Continue for two or three minutes.

5. Legs up a Wall: Lay on your back with your tailbone as close a wall as your hamstrings will allow and stretch your legs up the wall. Relax and breathe deeply. Stay for as long as you like.


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