By Susanna Kubarth

In Yin Yoga, muscular activity is largely avoided so as to by-pass the superficial muscle layers and gently stretch connective tissue and fascia, and affect the meridians. This is why Yin style Yoga has been compared to an acupuncture massage. (POWERS, p. 9)

Suggested Yin-Yoga Poses:

The following sequence, inspired by Sarah Powers, aims at stimulating the Kidney and Urinary Bladder meridians, which are associated to the energy and element of water.

The Kidney meridian runs up from the little toes, soles, and insides of the legs through the longitudinal ligaments of the lower spine and the front of the torso to the throat. It is best af-fected through passive backbends.

The Urinary Meridian runs from the eyes along the skull, along the back body parallel to the spine, through the backs of the legs to the little toe. Stretching the back of the body through forward bends best affects this meridian.

Yin Poses are held approximately 3-5 minutes. They are often named differently than tradi-tional Asanas, so as to make clear that they are less about the outer form, than the internal flow of energies. The traditional names are given in parenthesis.

Saddle (Reclined Hero), Sphinx/Seal (Cobra), Child’s Pose, Half-Dragonfly (Head-to-Knee), Full Seated Forward Bend. (POWERS, 37 f.)

Half-Dragonfly and Seated Forward Bend should have priority amongst these suggestions, since they are restful and invigorating at the same time. (POWERS, p. 47)

Movement and “YANG” style Yoga

After rest, exercise is the second recommendation of Eastern and Western doctors to support the immune system. Once you feel generally healthy and fit, it is important to incorporate movement into your Yoga practice to assist the optimal repartition of gathered Prana.

When we feel agitated, stressed and exhausted, we sometimes find ourselves unable to relax, even though we feel in dire need of rest, and know that our restlessness may jeopardize our health. In this case, it is best to get moving. Complete relaxation will come easy afterwards.

The more active, “Yang”, styles of Yoga target the superficial layers of the body, especially the muscles. Rhythmic movement produces heat and increases circulation of blood and lymph in all tissues. This remedies many of the problems caused by a sedentary lifestyle, releases psycho-physical tension, de-toxes and tones the entire body, as well as improving stamina and oxygen intake.

Suggested “Yang” sequences:

Practicing Sun Salutes may be the simplest option, as they represent a complete body-workout that can easily be adjusted to different needs and constitutions. Based on the suggestions men-tioned under the “Yin” Yoga styles, you can incorporate your favourite poses into this flow-ing, uninterrupted choreography of breath and movement, but keep your muscles engaged this time.

• Forward bends (like Standing Forward Bend) are generally soothing and calm-ing, and assist digestion and elimination by providing a gentle massage to the abdominal region.

• Backbends (such as Standing Backbend, Cobra or the Bow) are invigorating. They lift the mood, increase breathing capacity by expanding the rib cage, and support the thymus.

• Twists (like Revolved Side Angle, Revolved Triangle, or Revolved Awkward Posture) are also a good choice to relieve poor digestion (be careful when you are prone to diarrhoea).

• Inversions (such as Downward Facing Dog, Dolphin, or Headstand if you have been taught by a Yoga teacher) rest the heart, soothe the mind, improve circula-tion, and improve self-regulation of all systems, but especially blood circula-tion. The assist clearing the airways and relieve their congestion.

Pranayama

It is important to bear in mind that any kind of healing requires energy. If we want to improve our immune defence, Pranayama has two advantages: the exercises immediately bring in more oxygen and life-energy, and transport stale air out of the body. And in the long term, they train the entire respiratory system to work more efficiently. Breathing becomes deeper and more nourishing even when one does not consciously think of it. This raises the overall energy level and resilience to illness.

When practicing Pranayama, I have found it most helpful to keep my body as relaxed as pos-sible, since even the slightest muscular tension acts as a barrier to the flow of Prana in the body. It is also important to in- and exhale up to a comfortable point. Breath retentions and muscle locks should be practiced with caution and only if they do not build up subtle tensions in the body. Many sources state that a free and natural flow of Prana is indicated by a sense of inexplicable joy. (HEWITT, p. 76) This well-being is not only a sign of correct practice, but also its immediate reward.

Pranayama should be practiced under the guidance of a teacher. Yogis have great respect for the power of these techniques, since they observed that wrong practice may intensify un-healthy patterns in the Yogi’s psycho-physical make-up. The breath should come smooth, regularly and subtle, which makes the experience joyful. Practice out in nature, or let in fresh air through an open window, if possible.

Suggested Pranayamas:

• Kapalabhati and Bhastrika are powerful cleansing breaths, suitable for the morning hours, especially when you need to warm up, or want to prepare for other Pranayamas. For both practices, you breathe in and out rapidly, using your abdominal and respira-tory muscles to push out air of the lungs. Bhastrika is combined with a retention on the inhale after each round.

These Pranayamas clear all the airways from mucous and phlegm, purify the blood, improve digestion and circulation, generate Prana, and tone many muscles of the torso. (HEWITT, p. 92f.) When practiced with care, they will leave you refreshed, feeling light and cleansed.

Do not practice if you feel overly warm, have high blood pressure, or feel very weak or ill!

• Full and slow breathing in Ujjayi Pranayama, or Victorious Breath, is a simple and very effective Pranayama you can practice any time during the day. Make your exhale twice as long as your inhale to help release stale air and toxins from your lungs, in-crease your breathing capacity and relax your entire system. This Pranayama will also help clear mucous from your airways.

• Breathing with the same ratio as in Ujjayi, but without the characteristic sound, is a variation you can practice anytime, anywhere, to re-energize yourself and soothe your mind. This is also one of the few exercises you can perform when ill or weak. You can practice this Pranayama gently and without forcing, while in bed or lying on the floor, to assist healing. Be careful about breath retentions, as they might be too much for your system when you feel weak. In this case, opt for “breathing in the round” and creating smooth, even transition between in- and exhales.

• Anuloma Viloma Pranayama, or Alternate Nostril Breathing, has been praised as a gentle way to purify body and mind, and to re-establish balance in the system. The fingers are used to close the nostrils alternatively as you breathe slowly and smoothly. There are many variations to suit this practice to your particular needs, ranging from more energizing, to cooling and grounding Pranayamas.

Anuloma Viloma Pranayama is said to clear and balance the two main Nadis (or meridians/energy currents) of the body, called Ida and Pingala. They flow left and right along the spine, which houses the central energy-channel called Sushumna. Pingala (right nostril) represents the “Sun” or heating subtle energies, while Ida (left nostril), represents the “Moon” or cooling subtle energies. Thus, Ida and Pingala are representative of our duality.

Anuloma Viloma variations cleanse these two governing energy channels and balance their activities, something that has a domino effect on the entire energy system. It is said that once Ida and Pingala come into harmony, Sushumna becomes active and we surpass our duality. (POWERS, p. 162)

Even if you feel doubtful of such claims, you can certainly experience Anuloma Viloma’s pleasant effects on your mind and nervous system. This Pranayama leaves you relaxed, balanced and refreshed even after short practice.

Environment and life circumstances – “Chi Yoga”

Hatha Yoga also helps counter some of the burdensome environmental influences on the im-mune system. It is easier to fall ill during changes of seasons and life circumstances, since a lot of energy goes into adapting to these new situations. Chi-Yoga is a relatively new branch of Hatha Yoga, combining Chinese and Indian knowledge to create practices flowing along with the change of seasons.

Suggestions:

• Spring: more vigorous flows, side-bends and twists assist de-toxing.

• Summer: you may have a need for movement, but make sure to also incorporate cool-ing/Yin exercise to counter the hot weather. Inversions rest the heart.

• Fall: Like in spring, the focus is on de-toxing, but the practice is more gentle. The air-ways may need some support; so heart opening postures and Pranayama are most helpful.

• Winter: It is important to warm up the body without losing energy. A balance of ap-proximately 25% Yang/Heating Postures, and 45% Yin/Restful Postures is ideal. You may practice the poses suggested under “Yin Yoga” above.

• Transitions between the seasons: slow, but powerful Sun Salutes and standing poses help ground body and mind. Incorporating postures and Pranayamas that focus on the abdominal muscles will also help staying centered.

(All suggestions: SCHMIDT)

Attitude: Meditation/Mindfulness-Exercises

We have already seen how through an awake and inquisitive mind one can gain greater awareness of the effects of habits and actions, and make more informed choices based on one’s true needs and inner rhythms.

The following meditations and mindfulness-exercises do not directly affect the immune system, but they help foster the much needed stillness and contentment, which are optimal condi-tions for the body to heal and get stronger.

The goal of meditation should not be rid oneself of thoughts, emotions, or pain, but to become aware of them and relax into them.

• Breath Meditation: one of the simplest ways to come into the present moment is to sit still to focus on the flow of the breath for some time. If you get distracted, you can count each inhalation, counting up to 10, and then starting over. (POWERS, p. 175)

• Mindfulness: sitting in stillness, focus on your senses, primarily the sense of touch. Get in contact with everything that you can feel and experience in this very moment. This is a simple, yet powerful tool that can help handle pain or any uncomfortable emotion, which are often present when we are ill or weak. It trains us to open up to all of our experiences instead of rejecting ones and desiring the others. As we focus on the physiological sensations that come with everything that goes on in our bodies and minds, our ability to embrace our experiences increases, and we relax into them, giv-ing our bodies space to heal.

• Healing Breath Meditation: There are many healing meditations in Yoga, but this one is very simple and binds together breath and mindfulness. After grounding yourself and coming into the present moment, focus on the part of your body you would like to heal. Get in contact with it through imagining, feeling or touching it. Be gentle and ac-cepting especially when there is pain. On every inhale, let your breath flow to this place in your body, and imagine touching or “kissing” all the sensations you have there with your breath. On the exhale, imagine the breath retreating, taking tensions, worries, fears and resistance with it. (SCHMIDT, p. 66f.)

Susanna Kubarth is a certified Yoga teacher. She teaches Yoga classes in Graz, Austria.