Yoga sequence for boosting the immune system

By Senior Iyengar teacher Glenn Ceresoli

orginally posted on bodil Mauritzen’s blog

Glenn has written a simple sequence to help strengthen the immune system. It is designed as a restorative practice based on activating the various systems in our body which all contribute towards defending our bodies from foreign organisms such as viruses, and infections.

The supports are to reinforce calmness and ease and allow us to bathe in the benefits of the asana for longer with less effort and energy consumption, hence it is energetically economical.

The sequence targets the vitality and circulatory systems and balances the sympathetic and parasympathetic nervous system. Regulating the metabolism, so that all glandular function is at its peak capacity to fight off diseases that may hack into our system.

Practiced regularly, consistently, over an extended period of time, this sequence can be very effective in boosting our immune system and ward off invading viruses.

This sequence requires the practitioner to have some experience and insight into the Iyengar method of practice and use of props. (If asanas such as Sirsasana are beyond your capacity, do the supported variation, or leave it out).

Do not force what you can not do.

Sirsasana done well is very helpful for this sequence, done forcefully without understanding will be a disadvantage, rather than an advantage.

See below for more details and variations for some of the asanas.

1. Supta Virasana

Spine for bolster, belt for legs, knees together or apart as required by your capacity. You could have a block between inner thighs, these variations depend on your range of experience, your range of ability etc. Variation included using bolster behind knees, chair for spinal support

2. Adho Mukha Virasana

Forearms on vertical blocks, and block support for head.

3. Paryankasana

Variation 1 : Vertical block placed along the spine and the bottom of the thoracic spine, a second vertical block for the back of the head.

4. Adho Mukha Svanasana

Belt for the arms, forehead to block, with curvature of the cervical spine

5. Supta Urdhva Hastasana

Block under shoulder blades and belt around elbows, other block between hands.

6. Ardha Adho Mukha Vrksasana

Feet to wall, belt for arms for extra support to remain in the asana for longer, but always according to one’s capacity to be in the asana with the degree of calmness. This is required to experience some mild stimulation to the energetic system accompanied by stability of the mind and emotions.

7. Viparita Dandasana

Chair, arms over the head holding the cross bar between back legs.

8. Sirsasana

Do not do freely if beyond your capacity. Do the alternative in next slide.

9. Sirsasana variation     

If you cannot do Sirsasana freely. Use 2 or 3 blocks according to height, head not touching floor. Either keep feet on floor, or to chair or take legs up, depending on capacity.

10. Paschimottanasana

Bolster across shins, to rest the forehead and elbows. 5-10 min.

Or sit on height and use chair, depending on capacity.

11. Janu Sirsasana

Bolster across shins, to rest the forehead and elbows. 5 min each side.

Or sit on height and use chair, depending on capacity, like Pashimottanasana.

12. Kurmasana

Chair variation

13. Pasasana

Chair variation

14. Bharadvajasana 1  

Chair variation

15. Viparita Dandasana

Chair, head support, arms over head

16. Sarvangasana

Chair with leg variations

19. Viparita Karani

Height according to one’s own body dimensions and preferences

20. Savasana