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With the winter bringing with it cold, cough, flu and viral infections of all types, parents are anxious about children catching them. A good way to prepare children to repulse virus attacks is to build and strengthen their bodily immunity. The immune system is a repository of chemicals, antibodies, and white blood cells which combat viruses and diseases entering the body. Thus, strengthening your child’s immune system equips her with ammunition to fight viruses.

While a healthy, nutritious diet and regular physical exercise are essential for building bodily immunity, most people are unaware that several yoga exercises such as rhythmic breathing, pranayama, and kriyas can strengthen the immune system. These yoga exercises improve heart function, digestion, boost lung capacity, blood circula­tion, and build body strength, and flexibility. Here are some lesser known yoga practices that are especially useful in building children’s immune systems.

Jalaneti Kriya. Lukewarm salt water is poured into the nostrils. A Jal Neti pot with a spout is used to pour water into one nostril. The water runs slowly from the left nostril to the right and is flushed out. This alleviates colds, allergic rhinitis, sinusitis, throat infection, and respiratory problems such as wheezing, asthma, etc. It also improves hearing and vision.

Kapalabhati or abdominal breathing is a type of pranayama characterised by subdued inhalations and short, powerful exhalations. It cleanses the respiratory system and improves blood circulation, reducing stress and fa­tigue. It also improves body posture.

Square breathing aka box breathing is defined by equal time intervals for inhaling, holding, and exhaling one’s breath. This regulates breathing. It stabilises lymphocyte levels, thus building immunity. Here’s how to practise square breathing:

• Exhale to a count of four.
• Hold your lungs for four counts.
• Inhale for four counts.
• Hold breath for four counts.
• Exhale for four counts.

Meditation. Silent meditation in sitting posture with closed eyes slows the body, boosts the parasympathetic nervous system, and reduces stress levels, thereby enhanc­ing immunity in children.

1. NB. Yoga needs to be done the right way. The assistance of a yoga practitioner to guide you through these and other exercises is strongly recommended.

(Smriti Sivakumar is a yoga practitioner at 6AM Yoga, Bengaluru)