Immunity is the body’s defense mechanism which helps to prevent the onset of disease and to enhance the process of healing. According to Ayurveda, three main sources of immunity include:
Sahaja balam:
Natural immunity derived as a result of genetic composition
Kaalaja balam:
Immunity dependent on age and seasonal factors
Yuktikrita balam:
Derived from adoption of healthy diet & lifestyle
The very aim of Yoga has been mentioned as
Samaadhi bhaavanaartham:
Guides towards spiritual uplifting
Klesha tanu karanaartham:
Reduces the klesha (diseases/discomforts)
In clinical practice, the second aim of yoga is more focused upon. Application of Yoga has been found effective in disease prevention and control. Yoga can be used as a tool to introduce behavioural changes in an individual thereby modulating the Immunity.
Nutrition, Exercise & Drainage are the health promoting triad.
Nutrition (Yogic Diet)
Yoga has advised to avoid over eating and to consume food only in such quantity that is sufficient to support the existence. Further, regarding the quality of meal, it must be Snigdha (containing adequate quantity of fats/moisture) which will help in easy digestion; predominantly Madhura (Sweet in taste) as it will support the body; Chaturtha amsha vivarjita (a quarter less than one’s stomach’s capacity) this will ensure quick and easy digestion; and food must be consumed as an offering to Lord Shiva (means food must be accepted with a sense of sacrifice, devoid of personal preferences and consumed with dedication) to ensure judicious eating. By abiding these rules, one can ensure appropriate nutrition without over-burdening the digestive machinery which results in turning the entire physiological functioning of the body sluggish.
Exercise (Yogasanas)
Exercise is considered as a tool to maintain balance between Nutrition and Drainage. Yogasanas are a form of exercise which has all the benefits of aerobic exercises while at the same time has a role in mental health also. Yogasanas have following benefits:
- Improves flexibility and muscle tone – strength & endurance
- Reduces stress & relives anxiety
- Stimulate brain functions
- Reduces risks of CVD like obesity, dyslipidemia, hypertension
- Improves respiratory functions
- Improves sleep patterns
- Enhance overall well-being and quality of life
Drainage (Waste Elimination)
Just like we need to service our vehicles and gadgets at regular interval, similarly it is important to detox the body at regular intervals to enhance the functional efficiency. Suddhikriya (Yogic Purificatory therapies) are useful in this regard. Unlike any other detox therapies, most of the suddhikriyas can be self-practiced after getting trained once.
Dhauti:
This practice is aimed at purifying the upper GIT, especially the stomach. There are many forms of this practice.
Vamana Dhauti: This practice is performed in the early morning by consuming around 1.5 to 2 lt of lukewarm saline water followed by initiation of vomiting by tickling the throat till the entire water is vomited out. Appropriate rest with light meal, preferably Khichadi/ Kanji with ghee is advised as post therapy regime.
Sankha prakshaalanam: Early morning, on empty stomach, drink 5-6 glass of lukewarm saline water followed by a set of stretching Yogasanas including Tadasana, tiryak tadasana, Katichakrasana, Tiryak Bhujangasana and Udara Karshanasana. This will induce pressure on the abdomen and initiate bowel movements. After clearing the bowel, the practice is again repeated. The entire process is repeated for 2-3 rounds or till lightness of the abdomen is felt. Appropriate rest with light meal, preferably Khichadi/Kanji with ghee is advised as post therapy regime.
Agni Sara Kriya: Repeated rounds of rapid and violent inhalation and exhalations sucking in the abdomen while exhaling. Repeat for 100 times.
Vasti:
Lower part of GIT including the rectum and intestines are cleaned by administering lukewarm water enema. Appropriate rest with light meal, preferably Khichadi/Kanji with ghee is advised as post therapy regime.
Neti:
Helps in purifying the upper respiratory tract, especially the nasal canal. This can be performed in two ways, viz. Jala Neti and Sutra Neti. For Jala neti around 100-150 ml lukewarm saline water is filled in the neti pot. Standing with legs apart, body slightly bended forward water is introduced into the right nostril turning the head towards left. Breathing through the mouth, the water is allowed to flow out through the left nostril. Same is repeated in the left nostril, turning the head towards right. For Sutra neti, cotton neti sutra is smeared with ghee and standing erect the thread (sutra) is introduced in one nostril slowly pushing it inwards till one can feel it in the throat. At this point, the thread is pulled out through mouth with the index finger and middle finger while the other end of the thread is retained at the nostril. Both the ends are held with either hand and moved to & fro to clear the nasal tract and then the thread is pulled out completely. Same is repeated on the other side.
Tratakam:
This practice helps in clearing the optic pathway, i.e., the eyes. For practice, the individual is seated in a dark room with a candle kept lighted in front of him, the flame being at his eye level. The focus is to be fixed on the unwavering flame of the candle without blinking of eyes till tears start coming. After practice, eyes are kept closed for some time till relaxed and then washed in fresh water.
Kapalabhati:
It purifies the lungs and the head. Sit in a comfortable posture, spine and neck erect. Inhale deeply followed by rapid forceful exhalations, with contraction of the abdomen. Repeat 3 cycles.
Naulikam:
These are the abdominal churning movements. The abdominal muscles are contracted and moved from left to right and vice versa.
These purificatory therapies helps to clean the body, ensure proper digestion and assimilation of nutrients and supports appropriate flow of the Vital energy in the body.
Pranayamam And Meditation
Immunity is influenced to a great extent by the psychological status of the individual. The concept of Psychoneuro-Immunology has been much researched and it has been understood that it can be altered through behavioral changes.
Pranayamam involves a focused breathing slowing down its rate. Beyond respiratory benefits, Pranayamam also balances the sympathetic and parasympathetic Nervous System. Meditation creates Self-awareness, self-control and reduces exposure to external stressors. Thus, both these practices calm down the mind thereby supporting Psycho neuro Immunity.
Thus, adopting the practices of Yoga and imbibing them in the day-to-day diet and lifestyle can maintain a balance between Nutrition, Exercise & Drainage thereby boosting the immunity.
