HEALTH YOURSELF
We invest in gadgets, stock up on supplements and sign up to gym classes to improve our health and wellbeing, but what if we told you the most powerful tool you have is actually free? In our new weekly column, JANINE THOMAS explains how using your body, m
COUGHING, croaking and sneezing, that’s all I’m hearing, everywhere I go. Yes, it’s the time of year when colds and flu are on the make, but you don’t have to succumb to seasonal lurgy.
The immune system operates as a network of cells, tissues and organs that defend the body against attack. Simple lifestyle choices have been shown to give it a boost: enough sleep, gentle exercise, less stress and a balanced diet, for starters.
After that eight hours’ shut-eye, fresh fruit on your porridge and a brisk walk, you might like to try a bit of yoga. The sequence above is designed to add an extra level of defence to your cold-fighting abilities. You don’t need any fancy equipment — wear comfortable clothing, go barefoot and practice on a piece of rug or carpet if you don’t have a yoga mat.
1 MINDFUL BREATHING Start in a comfortable seated position with one hand on your heart and the other on your navel. Focus on your inhale and exhale as it ebbs and flows through the nose. Notice how it feels as you breathe deep into the lungs and feel the way the body expands and softens with your breath. Breathe here for five minutes.
By simply bringing your awareness to the breath in this way, your breathing rate naturally decreases, invoking the relaxation response that lowers stress levels. You may also find your lung health and lung capacity improves - particularly good when you’re on the brink of a cold.
2 DOWNWARD-FACING DOG Moving mindfully onto all fours, spread your fingers wide and tuck your toes under. Press into your palms and lift the hips up high into downward-facing dog. Relax the neck and look back between your feet. Stay here for several breaths, if you can.
Inversions, where the head is below the heart, help to drain sinuses. Down dog also encourages blood circulation and stimulates the lymphatic system, which transports lymph, containing white blood cells, around the body to fight infection, and filters out dead cells and invading organisms such as bacteria.
3 COBRA Moving slowly back onto all fours, lower yourself to the ground until you are lying on your stomach. Place your hands under the shoulders, press onto the tops of your feet and slowly lift the head and chest off the ground. Keep the shoulders down, belly on the ground and elbows at your side while encouraging the chest to move forward. Hold for several breaths, if you can.
Cobra pose is thought to stimulate the thymus gland, which is located behind the breastbone. This is home to T-cells, a very important type of white blood cell that is essential to fight infection.
4 CHILD’S POSE Lower yourself to the ground and engage your abdominal muscles to push up onto all fours. Sink the hips back onto the heels and rest the forehead on the ground. Stretch the arms out in front of you, palms facing down. If your forehead doesn’t reach the ground, pop a yoga block (or a chunky book) underneath so you can fully relax.
In child’s pose, you have a chance to destress. Close your eyes and come back to the breath. Imagine your inhale travelling all the way down your back, puffing out the kidneys. Feel your exhale soften the body. Stay here as long as you like!