Yoga to boost your Immunity

Many times we consider yoga to boost your immunity system. We come to yoga for countless reasons – freedom from stress, flexibility, mobility, or strength, spiritual connection, connection to ourselves, and to reclaim our body. Eventually, we come to do yoga for flexibility both inside and outside.

Yoga for immunity is very beneficial. A consistent yoga practice – especially with some poses – can support and boost the immune system.

An article in the International Journal of Yoga has found that “Yoga examination counteracts the autonomic changes and loss of cellular immunity seen in stress.

This means that yoga helps you keep your cells healthy even when you are stressed. This is because yoga systematically reduces stress in the body, in turn, this reduces inflammation overall.

It is said that yoga can even keep calm in the event of storms. So, it can also be a great help to our making our immune system rock solid. Reduced inflammation means that your body is working and protecting itself the way it should be.

And while yoga as a whole supports optimal well-being in our mind and body, there are some yoga poses for immunity that can help if you are feeling deficient, ill, or just looking for a healthy supplement.

Support your immune system with these 5 yoga poses for immunity:
Let’s create five yoga poses for immunity to help your body in times of cold and flu.

1. Sitting and breathing (Sukhasana and pranayama) – Yoga to Boost your Immunity

Sukhasana-Sitting posture- yoga for your immunity
Sukhasana-Sitting posture- yoga for your immunity





Sometimes the simplest approach can be the most effective when it comes to boosting your immunity.

How it helps:
Sukhasana is the traditional Yoga pose for meditation. It allows “Prana” (vitality energy) to move along the entire body which comes from optimal breathing.

It allows you to relax and breathe deeply that can help reduce stress hormones, heart rate and nervous system distress (which all supports strong immunity). It is believed that breathing through the U-shaped tongue for at least three minutes will help reduce fever.

Let’s try it:

Find a comfortable seat with your feet either crossed or kneeling. (If you’re in a chair, make sure you have a firm connection to the floor under your feet)
Pile your shoulders in line of your hips, head over your shoulders as shown now tuck your chin back a little so that the crown of the head reaches up.
The entire spinal cord looks to breathe length, exhale and vest in your seat.
Stay for as long as it feels good, but at least 10 deep breaths

2. (Ardha Matasyendrasana) – Sitting Half Twist – Yoga to Boost your Immunity

Ardha Matsyendrasana Sitting Half Spinal Twist
Ardha Matsyendrasana Sitting Half Spinal Twist





Twists in the spinal cord not only nourish and decompress the spine, but they can also help a lot with the internal functions of our body, including our immune system.

How it helps:
The principle behind twists that helps our immunity is that improper digestion causes toxins to form. These nasty toxins send the body out of whack and have the ability to cause infection or inflammation. Yoga has become that can help in gradual compression, twisting or digestive issues that stimulate the stomach.

Let’s try it:

With your feet sitting stretch out in front of you, plant your right foot on the outside of your left foot then your right foot is on the mat
Keep the extended left foot flex. Option to cross the left foot under the right foot and near the right hip).
On one breath, place your right palm directly behind your lower back and bring your left elbow out of your right knee.
Lift and exhale to breathe to lengthen your spine, bend and shift gaze on to the right shoulder
Stay for 5 breaths on each side

3. Supported fish pose (Matasyasana variation) – Yoga to Boost your Immunity

matsyasana-supported fish pose- Yoga to boost your immunity
Matsyasana – Supported fish pose





Possibly one of the most well-felt different types, supported fish make the already delicious pose even better, and also a great yoga poses for immunity.

How it helps:
When you’re feeling beaten, this yoga increases your energy level. Supported fish posture also targets the lungs, so it can help open and remove congestion.

Let’s try it:

If you have one, then your yoga bolster and/or yoga blocks can also be used if available (if you don’t have these, a rolled blanket is great!).
If you have two yoga blocks, place one under your heart and one on the mat behind your head. If you have a bolster, place it up on blocks or in place of blocks
If you’re using a blanket, roll it up and position it so that the blanket ends up in the middle of your back and the top of the blanket roll supports your head
Relax your chest and shoulders and keep your arms wide, palms open upwards
Legs can either be straight out or bend with legs as if touching your mat and knees in the centre.
Stay in this currency for 1-5 minutes

4. Forward Fold (Uttanasan) – Yoga to Boost your Immunity

Uttanasana - Standing forward fold
Uttanasana – Standing forward fold





Inverted postures bring a wealth of benefits to your mind and body, and inversely yoga poses becomes more yoga than just an understanding! Forward fold is the perfect gentle reversal to boost immunity.

How it helps:
The inverted posture and bending forward brings prana and blood flow into the sinus, which can help reduce congestion. Sinus and our mucus membrane is the first line to protect our body against infection, so keeping them healthy can boost the function of our immune system.

However, depending on the level of congestion you’re experiencing, it can be inconvenient or inciter to the sinus. As soon as you practice yoga at any time, it is important to check with your body and leave.

Let’s try it:

By standing, separate your legs from the hip distance
Gently hinge on the hips and bend a gentle forward, turning your knees
Allow ragdoll to hang or rest your hands on the floor, yoga blocks or your ankles, calves or thighs
Stay here for 5-10 breaths or as long as it is good
When you come out of this pose, gently stand up and roll to prevent any dizziness

5. Feet up the wall (Viprita Karni) -Yoga to Boost Your Immunity

Legs up wall Vipritkarni
Legs up wall Vipritkarni





When you practice yoga for immunity, the ultimate stress-free yoga posture, legs up the wall should also be practised.

How it helps:
Legs up the wall have become the most comfortable yoga for your entire body. It allows lymph drainage, also to regulates blood circulation, release pressure from your back, and help you feel grounded, so your nervous system, in turn, can completely relax and reset.

For optimal immunity, we need to strengthen our nervous system also function properly.

Let’s try it:

Sit about 3 inches away from the empty wall
Lie down on your back and hinge your feet on the wall, so the back of your thighs is in front of the wall (you can get a little closer if needed)
Let your entire spine rest heavily on the mat or floor beneath you, and relax your arms on your side or your stomach
Pro tip: Adding some weight to the top of your feet may seem nice to feel even more grounded (a book, sandbag, or pillow great)
Stop here 1-10 minutes

Help your immune system by practising these yoga postures for immunisation
Yoga can be one of our biggest means to support a strong immune system and to protect us from getting sick (or to help us recover quickly) in making all our body systems work better.

By cultivating balance in our body and its systems, we can support, nurture, strengthen and build our health, immunity, energy and overall quality of life. These five simple totals for immunity are a great way to start!

What are your favourite poses when you’re feeling a little under the weather? Please share in the comments below – we love to hear from you!