3 yoga exercises to help improve and enhance health on rainy days

Breathing exercises in yoga play an important role when the weather becomes more humid, making the risk of respiratory diseases or microbial attacks on the immune system higher such as colds and coughs. , flu, infections and other diseases . Below are 3 yoga exercises to help improve your health for rainy days that you can easily do yourself at home.

1. Kapalbhati Pranayam

Kapalbhati is a type of yoga Pranayam breathing exercise - a technique that focuses on breathing to improve health, control energy and calm the mind by reducing stress hormone levels - thereby also helping to strengthen the mind. greater concentration and clarity.

Kapalbhati Pranayam has a positive effect on the respiratory system, increasing oxygen supply to the body, improving blood circulation and stimulating the lymphatic system - an important part of supporting immune function.

At the same time, this breathing technique also helps purify "old air" from the lungs, helping to clear the respiratory system, reducing the risk of airway allergies by "throwing" allergens out.

Some yoga practitioners also use this breathing exercise as a way to support weight loss by affecting the abdominal muscles, improving the firmness of these muscles.

Doing:

- Step 1: Sit with your legs crossed, back straight and hands on your knees

- Step 2: Slowly breathe deeply through your nose and exhale through your mouth to let your body start to warm up

- Step 3: Until you inhale 3/4 of your stomach, breathe strongly through your nose and slowly pull your navel toward your spine so that your belly quickly contracts when you exhale (stretches when you inhale).

- Step 4: Repeat the above technique 20 - 30 times and then increase the number when you feel that active exhalation and passive inhalation become more comfortable.

Note:

Kapalbhati Pranayam breathing technique should not be performed when you are a pregnant woman, people with cardiovascular diseases such as high blood pressure, people with hernias and spinal disorders, or other stomach or digestive diseases. Especially if you have a severe respiratory infection, cold or nasal congestion, you should be cautious when practicing this breathing exercise.

2. Nadi Shodhan Pranayam

Nadi Shodhan Pranayam is an alternate nostril (left, right) breathing rule that also works to enhance respiratory health, balance the left and right hemispheres of the brain, harness the parasympathetic nervous system (parasympathetic and sympathetic) to promote mental clarity, reduce stress, and enhance creativity.

This exercise is especially suitable for days when the weather changes and is humid and uncomfortable for people who are prone to congestion due to mild allergic sinusitis.

Doing:

- Step 1: Sit in a comfortable position, legs crossed, spine straight and shoulders relaxed

- Step 2: Close the right nostril with the right thumb and then inhale deeply through the left nostril. Then close the left nostril with the right ring finger, then release the hand to close the right nostril and exhale completely.

- Step 3: Repeat the movement in step 2 continuously for 5 minutes and 5 cycles and then increase the number if you feel comfortable.

Note:

If you feel short of breath while doing the above alternate nostril breathing exercise, stop. According to Healthline , Nadi Shodhan Pranayam should be practiced on an empty stomach. In cases of severe illness and congestion, practice this exercise when your airways are more comfortable.

3. Adho Mukha Shvanasana

This exercise is also known as downward facing dog pose. So named because in this yoga pose, the body looks like a dog (Svana) relaxing and stretching while bringing the face (Mukha) downward (Adho) towards the shoulders.

This yoga pose helps rejuvenate and strengthen the entire body, improves lung capacity and contributes to improving the immune system. At the same time, face-down yoga movements also have the effect of increasing blood flow to the brain, helping to relax the mind and reduce fatigue. It is these effects that make the downward facing dog exercise popular with many people on rainy days or headaches due to weather changes.

Doing:

- Step 1: Start in table position with hips above knees spread apart and shoulders raised above wrists, arms shoulder width apart

- Step 2: Slowly bring your hands in front of your shoulders so that the middle finger is facing forward and the fingers are spread wide, slightly outward. Be sure to keep your elbows slightly inward

- Step 3: Exhale, press your chest to the floor, try to straighten your spine, keep your saggy arms straight from your buttocks to your wrists in a straight line.

- Step 4: Slowly straighten your legs and hold this position for 1 minute (about 5 - 10 breaths) and then repeat with increasing intensity as you feel more comfortable.

Note:

When practicing the downward-facing dog pose, try to keep your arms and legs as straight as possible, do not tiptoe, and keep your hands shoulder-width apart. This exercise is not suitable for people with high blood pressure or pregnant women.

Other rainy season health care measures

In addition to practicing the above exercises to strengthen the immune and respiratory system, you should:

first . Washing your hands regularly helps protect your health and prevent infections caused by bacteria, viruses, and fungi

2 . Avoid touching your eyes, nose and mouth with your hands when returning from the rain

3 . Limit contact with dirty puddles. If you have to go in the rain, you should equip necessary items such as raincoats, hoods, rain boots,...

4 . Eat cooked and drink boiled to protect the digestive tract and general health. Polluted water sources combined with unhygienic eating will increase the risk of gastrointestinal diseases such as acute diarrhea, E.coli infection, cholera,...

5 . There are measures to prevent mosquitoes and insects. Humid weather and stagnant water puddles are the ideal environment for mosquitoes to grow and cause dengue fever. Therefore, you should clean your house, eliminate environments that are at risk of breeding mosquito larvae (larvae, larvae) to protect your health and spray insecticides to kill mosquitoes and insects if any.

6 . Ginger, cinnamon, pepper, mint are some herbs that help warm the body when going out in the rain and support the effective treatment of colds, sore throats, and coughs.

7 . Adding vitamins and minerals to your diet helps protect your health and strengthen your immune system. Vitamins that are recommended for supplementation include vitamin C, vitamin E,...

8 . Bathe with warm water after returning from the rain, change into clean clothes and dry your head

9 . Keep your home clean and mold-proof to reduce the risk of respiratory diseases or infections

ten . Do not move in heavy rain. Although sheltering from the rain cannot help you completely prevent the risk of bacterial invasion, it is necessary for people with weak immune systems.