Colds are considered to be the immune system’s response to viral invasion. It is characterized by sneezing, scratchy throat, and runny nose. People with Colds may also have a sore throat, cough, Headache, mild fever, fatigue, muscle aches, and experience loss of appetite. Colds are caused by more than 200 different viruses such as rhinoviruses, corona viruses, and Respiratory Syncytical Virus. Once the virus enters the body, it infects the cells in the nose which send signals that result to the production of white blood cells. These white blood cells will then emit immune system chemicals and cause the swelling of the nasal membranes, leakage of proteins and fluids from capillaries and lymph vessels and the increased mucus production. Actual Cold symptoms usually begin two or three days after a person is infected and usually lasts from 2 to 14 days. If your Cold lasts for more than two weeks, it will be best to consult a doctor since this may be the result of an allergy. Colds associated with high fever, swollen glands, severe facial pain in the sinuses, and cough that produces mucus may be caused by an underlying chronic ailment and requires medical attention.
Colds are contagious and may be passed on through hand contact or inhaling airborne particles released by someone when they cough or sneeze. Since most Cold virus survive better in low humidity, Colds is more prevalent in cold months of winter and fall. The Cold temperature during these seasons can also make the nasal passages’ lining drier thus making it more susceptible to viral infection. Researches also show that psychological and emotional stress, allergic disorders affect the nasal passages or the throat, and the menstrual cycle also have an impact on a person’s susceptibility to Colds. Colds can be prevented by hand washing and using disinfectants which may also help in preventing the spread of Cold virus. It is usually treated with bed rest, drinking plenty of liquids, gargling with warm salt water, applying petroleum jelly for a raw nose, and aspirin or acetaminophen when your Cold comes with headache or fever.
The strength of a person’s immune system plays an important part in the prevention of Colds. Yoga, on the other hand, deals with holistic development of the person. It includes healthy living which means getting enough sleep, eating healthy, food, drinking plenty of liquid, and no tobacco. This Yogic lifestyle will not only help in preventing Cold but in improving a person’s health and strengthening his immune system lessening his susceptibility to Colds. Mild exercise in the form of the Asanas can also contribute in making the body fitter. Having a positive outlook in life, learning how to relax your mind and body can also give you an edge in managing emotional and psychological stress and lessen your vulnerability to Cold virus.
The following are the Yoga Exercises that can help you achieve greater defense against Colds:
Basic Yoga Session
Kapalabhati is a Breathing Technique used specifically for cleaning. If you have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly.
Mountain Pose (Tadasana)
The Mountain Yoga Pose promotes the experience of stillness, strength, relaxed, power, and immovable stability associated with mountains. This yoga posture, and coming back to this stillness after other poses, is one of the ways of becoming acquainted with stillness.
Sun Salutation (Surya Namaskar)
The Sun Salutation or Surya Namaskar is a Yoga Pose which limers up the whole body in preparation for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise.
The Warrior Pose stretches and strengthens the arms and legs, increases stamina, improve balance and concentration, and can also relieve backaches. If you are suffering from diarrhea, high blood pressure or neck problems, you should take extra caution practicing this pose.
Stand Spread Leg Forward Fold
Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.
Triangle Pose (Trikonasana)
In Hindu art, the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. The Trikonasana or Triangle Pose concludes the Yoga Postures in our basic session.
Fish pose (Matsyasana)
Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter- pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.
Tree Pose (Tadasana)
The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have sciatica and flat feet.
Lotus Yoga Pose (Padmasana)
The Lotus Yoga Pose is usually done in Meditation. It is a classic seated posture which strengthens your ankles and knees, enhances concentration, and improves flexibility of your legs.
Perform the Boat Pose to strengthen your abdominal area and hip flexor, tone muscles in the midsection, improve digestion, and relieve stress. You can use a Yoga Strap to aid you in holding the pose longer or if you cannot keep your legs straight.
Shoulder Stand (Sarvangasana)
In the Shoulder Stand, your body is resting on your shoulders. This Yoga Pose improves circulation, strengthens the abdominal area, and stimulates thyroid gland. In this section, learn how the Shoulder Stand is performed.
Locust Pose (Salabhasana)
If the Cobra Pose works mainly on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many posses is that it entails rapid movement.
Seated Forward Bend (Paschimothanasana)
Relax your body and mind, stretch your hamstrings, shoulders, and spine, relieve stress and improve your posture and concentration by practicing the Seated Forward Bend. Learn how to do this properly and achieve maximum results.
Half Spinal Twist (Ardha Matsyendrasana)
If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor.
Wind Relieving Pose (Pavanmuktasana)
The term Pavanmuktasana comes from the Sanskrit world “pavana” which means air or wind and “mukta” which means freedom or release. The Wind Reliving Pose works mainly on the digestive system. Specifically, it helps in eliminating excess/ unwanted gas in the stomach.
Bow Pose (Dhanurasana)
The Bow Pose resembles an archer’s bow. It strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems. Take note that this Yoga Pose is not for people who are suffering from serious neck or back injury.
Cat Pose (Bidalasana)
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate yoru movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.
Yoga Exercise – Final Corpse
For you to appreciate the benefits of relaxation, you should first be familiar on how it is to be tense. This is what happens when you do the Final Corpse.
There are three parts to proper relaxation – physical, mental and spiritual relaxation. Relaxation Yoga Pose relaxes your body and mind, and makes you feel refreshed after doing the asanas and the pranayamas. This is why it is an essential part of Yoga practice.
Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.