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The 4 key yoga poses to boost your immune system and keep you healthy.

DIY – self-learning video from famous hath yoga instructor Millena.
You can follow suggested immune system yoga poses:
1. Shashankasana / Hare Pose
2. Kandharasana / Shoulder Pose
3. Paschimottanasana / Seated Forward Bend Pose
4. Padmasana / Lotus Pose

The immune system is responsible for protecting us from disease caused by microorganisms. In a more colloquial sense, we say a person with high immunity is less prone to diseases and vice versa. But very often we find ourselves down with the flu or a cold and fever. Our immune system takes a major beat with the lifestyle choices we make, the environment we live in and the diet we choose to follow. For the immune system to work efficiently, hatha yoga has a set of asanas that improves your immune system. If you have been feeling lethargic, stressed, or falling ill regularly, then it warrants you to follow immune system boost yoga/exercises or in certain cases diet.

# How yoga to improve immune system?

Yoga poses help to lower our stress hormones and calms the nervous system, which compromises our immune system. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking the foreign bodies, which are naturally cleared out by sneezing once or twice a day. If the immune system is weak, external bacteria can go into the lungs and cause bronchitis or pneumonia. Yoga is one of the main tools for maintaining the health of our respiratory system. Breathing technique and asana (posture) help improve the mechanical efficiency of our lungs by conditioning the repertory tract that increase the elasticity and strength of the whole lung. This in turn helps prevent infection.

While doing yoga yoga asanas, different organs and glands are placed in carious anatomical positions that are supplied with fresh blood, gently massaged, relaxed, toned and stimulated, thus increasing oxygen levels in the blood to various organs for optimal function and boosting your immune system.

#Yoga poses to increase immunity system :-

1. Shashankasana, or "hare pose", performing this asana regularly will help improve concentration, as the brain and all the sense organs in the head get a good supply of blood. It relaxes the leg muscles of the limb while folding. Shashankasana plays an important role in treating disorders of the gastrointestinal tract and reduces the excess fat in the abdominal and waist. This asana is best remedy to cure constipation and controlling diabetes also. Thus, on a whole making your immune system work more efficiently.

2. Kandharasana, or "shoulder pose", is effective for women suffering from menstrual disorder and uterus problems. It helps you boost your immune system and is also helpful for spermatorrhoea, prolapse, asthma, bronchial and thyroid. It improves the digestion by stretching, massaging the colon and abdominal area.
3. Paschimottanasana, or " Seated forward bend pose"- While practicing this Paschimottanasana the intestines, gall bladder are smoothly pressed and stimulates well making your immune system work efficiently. The soul energy of the body will be strengthening by spinal cord, spinal nerves are pulled during the time of asana.

4. Padmasana, or "Lotus Pose"-Calms the brain, increases awareness and attentiveness, keeps the spine straight and helps develop good posture, on a whole making you body relax and helping your immune system work effectively.

Before starting any physical activity or exercise, always consult a physician.

These asanas have been performed by a trained yoga instructor.
Hatha yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body—especially the main channel, the spine—so that energy can flow freely.

Music: www.bensound.com
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CHECK OUT TO KNOW ABOUT These VITAL VITAMINS FOR WOMEN OVER 60.@ https://www.youtube.com/StylecrazeTV

As we age there are a lot of changes that come about in our bodies. Especially for women who are almost into menopause. Our dietary requirements change as we age. This is also the time when symptoms like joint pains, nerve disorder, poor eyesight, weak bones etc become a common problem. These can be contributed to the normal ageing process, which is a natural phenomenon. To help feel better we need to resort to vitamin supplements, as our diet alone cannot give us the nutrients that are required by the body at this stage. We need to focus on the right kind of supplements.

To maintain a healthy body after 60, one needs a healthy diet of about 1500 calories a day. The need to incorporate food rich in antioxidants and vitamin E are very important at this stage. Vitamin E is essential to help deal with symptom that occur post menopause.

Your diet changes as you get older, and getting most of your nutrients from food, sometimes isn't possible. Our digestive system becomes less efficient as we age, particularly when we reach our 60s. Hence it decreases our ability to get sufficient nutrients from food. In order to remain fit and strong it is essential to consume certain vitamins after the age of 60. 

Vitamin B12: Lack of vitamin B12 may cause dementia in older adults. But stomach acid that is needed for the body to absorb vitamin B12 from food begins to reduce during your 60's, so it is advisable to get your B12 levels checked. Recommended dose: 2.4 micrograms daily. 

Strengthen you memory power with omega-3. Memory loss is quite common by the time you reach the age of sixty.  Omega-3: DHA is the most potent omega-3 fatty acid in the brain's cell membranes. Sadly as you grow older your brain cells turn weaker and are not able to absorb DHA, therefore preventing your brain from functioning well. Also you become forgetful and can't remember things easily. 
Good food sources: Flaxseed oil, salmon and walnuts. 

Vitamin D: vitamin D''s role is not only to enhance the absorption of calcium from food but can reduce severe pain, prevent heart disease and even cancer. 

Foods like: -

# Drumstick leaves
# Carrots
# Beans
# Wheat grass 
# Aloe Vera
# A combination of nuts (Walnuts, Almonds etc)

These foods are rich in anti-oxidants and they are needed at this stage to help you feel better. Diet should be rich in calcium, as bones at this stage tend to become brittle. One needs to incorporate at least three glasses of milk a day in the diet.

But along with that the need for supplements becomes absolutely important because diet alone cannot give the required nourishment the body needs at this stage.

Vitamin for women over 60 should ideally include the following:
# Vitamin A (promotes vision, healthy bones)
# Vitamins D (important for bones)
# Vitamin B, folic acid, B-6 and B-12 (helps prevent anemia and Fatigue and various health issues for women during this stage)
# Vitamin C (boosts the immune system)
# Calcium
# Anti-oxidants
# Magnesium
# Iron

These are some of the essential multivitamins and minerals that are required for woman over 60.

Jyoti Chabria is a Consultant Dietitian for many major hospitals, colleges and corporates in India. She is a national award winner for her nutrition product line ‘Nutriline’.
With over 20 years of experience, she aims to create public awareness in the field of healthcare and conduct several camps and workshops.

Please take your time to go through the video carefully, to learn more about the importance of vitamins in your diet. 

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https://www.EkhartYoga.com Yoga Beginners Part 3 'Standing Poses'
After you have done the first 2 parts of the series, you are now ready for some standing poses to build up strength.
Enjoy while practicing, if not back off a little, keep it light :-) Want to do more Free yoga for beginners? Go to http://www.EkhartYoga.com /beginners

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