As part of a healthy lifestyle, yoga can also help strengthen the body and support the immune system. In fact, yoga exercises such as twists and inverted positions are useful to remove toxins, counteract inflammation and improve the blood supply to the thymus, which is a gland of the immune system in which white blood cells mature to fight bacteria and viruses.
You are sitting on the mat, your legs are stretched out in front of you. Raise your arms and interlace your fingers. Exhale and bend your torso forward, moving to the right at the same time, then draw a rotation with the torso, bringing it slightly backwards. Inhale and complete the rotation by bringing your torso to the left and forward. Continue like this.
Go on your back, the legs are bent and the feet close to the pelvis. Press with your feet on the ground and lift your pelvis off the mat. Bring your pelvis as high as you can in the yoga pose of the bridge. Then return the pelvis to the ground.
Bring your legs bent to your chest, lift your pelvis supporting your back with your hands. Extend your legs towards the ceiling in the candle yoga position. Then bend your legs and place your feet on the ground, behind your head, straighten your legs. The arms are stretched and the hands grasp behind the back. Bring your legs back up to the candle yoga position. Then return with your back to the ground.
Go on all fours. Bring your right knee, bent, between your hands and stretch your left leg backwards. Breathe and stay in the position. Then bend forward and rest your forehead on the ground in the yoga position of the pigeon. Raise your torso, stop here at first, then, with time, you can perform the complete position. Lift your left foot and place it inside the left arm. The right arm passes behind the neck and the hands grasp. Repeat on the other side.
Go back on all fours, then bring yourself lying on your stomach. The hands are at shoulder height. Press your hands to the ground and lift your torso, your head looks up in the yoga position of the cobra. Release the position, place your hands one over the other. The forehead rests on the hands. Breathe and feel the effects of the sequence in the body.