10 Yoga Poses to Boost Immune System and Improve Your Health

With the rising healthcare expenses, it has become a common desire to avoid diseases by remaining healthy from the inside. Keeping the immune system strong is, therefore, an essential requirement. Doctors suggest using natural means rather than pills and supplements. Various activities can naturally boost your immunity, and yoga is undoubtedly one of them.

Are you wondering how yoga can help you? This article will present a list of immunity-boosting yoga asanas.

Yoga is effective for boosting immunity. It reduces stress, which weakens the immune system. Poses like Savasana and Pranayama improve respiratory health. Yoga enhances blood circulation, aiding immune function. It promotes better sleep, which is crucial for immunity. Regular practice balances hormones, supporting immune health. 

Mindfulness in yoga reduces inflammation. Overall, yoga strengthens the body's natural defence mechanisms.

Yoga and physical exercises are considered primary means of boosting immunity. Individuals are likely to develop oxidative stress, which can damage healthy cells. Yoga is effective for fighting against oxidative stress. Moreover, when you do yoga regularly, it reduces your oxidative stress, thereby reducing inflammation and degeneration from the body.

The following list will give you a detailed guide regarding the suitable yoga asanas for immunity.

1. Shalabasana

This yoga asana can strengthen your spine, hip joints, lower back, arms and legs. Primarily, it offers relief from backache and improves blood flow from the spinal area while applying pressure on the abdomen. Thus, in a way, it can support your immunity to avoid diseases regarding joint pain and blood flow.

Steps to Do Shalabasana:

Step 1: Start by lying flat on your stomach and stretching your arms out. 

Step 2: Next, keep your feet together while straightening the knees. 

Step 3: Now, start lifting your arms and legs while slowly lifting the head. 

Step 4: Try raising your chest off the floor as much as possible and hold the posture for 10 minutes.

2. Anjaneyasana

It is another helpful yoga asana for the immune system. It has impressive effects on improving the strength of your muscles, joints and knees. Furthermore, it can also be capable of relieving stress and joint tension. Therefore, it can support your immune system for controlling stress and improving body parts.

Steps to Do Anjaneyasana:

Step 1: Place your left leg back and extend the toes out while standing straight on the ground. 

Step 2: Push your pelvis downwards and raise the arms over the head once your right knee is aligned with the left ankle. 

Step 3: Now, try to form an arch by bending your upper body backwards.

3. Bakasana

Another addition to this list of immunity-boosting yoga asanas, Bakasana strengthens your arms, core, glutes, shoulder stabilisers and adductors. It also improves your overall balance making your wrists and spine stronger. As a result, your chances of injury are reduced, which contributes to strengthening your immunity.

Steps to Do Bakasana:

Step 1: Start with being on all fours on the ground.

Step 2:  Now, place your elbows down, keeping them aligned with the shoulder, and spread your fingers. 

Step 3: Next, bring your knees to the triceps while leaning forward. 

Step 4: Finally, start shifting your body weight on the triceps, slowly lift your feet off the ground and try to balance.

4. Tadasana

Doctors often consider Tadasana when thinking of yoga to increase immunity. It is an effective asana for improving your nervous system and the overall body posture. It helps to increase the flexibility of your thighs and joints. Furthermore, this asana is also helpful for toning your abdomen and body muscles. It is a simple yet effective way of supporting your immunity.

Steps to Do Tadasana:

Step 1: Stand straight on the ground, keeping your back straight. 

Step 2: Bring your palms together and interlock them. 

Step 3: Now, slowly inhale air and stretch the arms up with the palms facing downwards.

Step 4: Look up once, slowly drop your back to the shoulders, and hold it for about 10 seconds

5. Krupa Chaturanga Dandasana

This yoga asana can build strength in the quads, core, shoulders and scapula stabilisers. Furthermore, it helps forearm muscles and wrists to become stronger while improving arm balance and core stability. As the body becomes fit for increased balance, the immunity naturally receives support from fighting against injuries and fatigue.

Steps to Do Krupa Chaturanga Dandasana:

Step 1: Start on the ground on all fours, placing your palms under the shoulders and knees below the hips. 

Step 2: Now, lift your knees off the ground while aligning your pelvis with your shoulders.

Step 3: Next, slowly drop your elbows on the mat. 

Step 4: Finally, align your elbows with your shoulder while engaging your core.

6. Matsyasana

Doctors often consider Matsyasana a yoga asana to boost immunity, as it can quickly destroy various diseases. For instance, practising this asana regularly reduces weakness. In addition, it also helps to increase metabolism and prevent digestive issues. Therefore, it can contribute to the immune system by assisting individuals in avoiding various diseases arising from weakness and digestion.

Steps to Do Matsyasana:

Step 1: Lay down on the ground on your flat back. 

Step 2: Start lifting your upper body, taking support from your forearms. 

Step 3: Push your head back so it touches the ground. 

Step 4: Hold the position for about 30 seconds before returning to the original position.

7. Utkatasana

While considering different yoga asanas for immunity, Utkatasana is an important one. It helps increase your overall strength and stamina in the muscles and joints. As a result, you are immune from muscle and joint pain for most parts of your life. This yoga asana promotes your inner strength, and it helps you lead a clean and healthy life.

Steps to Do Utkatasana :

Step 1: Start by standing on the ground and bending your knees.

Step 2: Next, moving your hip backwards, bring yourself to a position like sitting in a chair. Step 3: Now, raise your hands while softening your shoulders. 

Step 4: Then, touching the ears, hold this position for at least 10 seconds.

8. Paschimottanasana

One can again add this to the list of yoga poses for immunity. This asana helps to keep your mind calm while stretching your body. Moreover, it also helps to relieve stress, anxiety and headache issues. It also applies pressure on the spine and hamstring, thereby reducing pains. Furthermore, it can contribute to improving your digestive system.

Steps to Do Paschimottanasana:

Step 1: Sit on the floor with your legs stretched out in the front, keeping your back and spine erect. 

Step 2: Raise your hands upwards and bend towards your hip. 

Step 3: Now, place the upper body on your lower body while lowering the arms. 

Step 4: Try to grip the big toes with your fingers and touch your knees with the nose.

9. Dhanurasana

Among the various yoga asanas for immunity boosting, Dhanurasana is popular. An ideal stress buster, this yoga asana improves the flow of white blood cells, which can improve your digestion and metabolism. In addition, this asana applies pressure on the belly, strengthening the digestive system. It can therefore stimulate your immune system.

Steps to Do Dhanurasana:

Step 1: Lie down on your stomach. 

Step 2: Start bending your knees and holding the ankles with your palm. 

Step 3: Hold and maintain a firm grip on the ankles and lift your legs and arms upwards. 

Step 4: Now, look upwards and try to keep the position for some time.

10. Vrikshasana

Finally, one can add this asana to a list of yoga poses to boost immunity. It mainly strengthens your legs and the entire lower portion of the body. Furthermore, it improves your neuromuscular coordination, balance and endurance. It helps to avoid centrality and stress with a mental balance. This way, it contributes to enhancing the immune system. 

Steps to Do Vrikshasana:

Step 1: Stand straight, placing your arms to the side, and bend your knees while lifting your right leg. Place it on the inner thigh of your left leg. 

Step 2: Now, raise your hands over the head and join your palms.

Step 3:  Keep your back erect and take deep breaths. 

Step 4: Return to the initial position and do the same with the left leg.

Performing yoga asanas boosts immunity and enhances overall health. Here are effective tips to optimise your practice for immune benefits.

• Start with Breathing: Focus on deep, controlled breathing. It prepares your body and mind by increasing oxygen flow and calming the nervous system. Begin with pranayama exercises like deep belly breathing or alternate nostril breathing to enhance lung capacity and mental clarity.
• Slow and Stead: Move into poses gradually. Avoid rushing to prevent injury and allow muscles to stretch properly. Controlled movements help build strength and flexibility. Take time transitioning between poses, ensuring each movement is deliberate and mindful.
• Engage Your Core: Activate your core muscles. This provides stability and balance, essential for maintaining proper form. Engaging the core supports the lower back and improves posture. Focus on pulling your navel towards your spine in poses like plank or warrior.
• Maintain Alignment: Ensure proper alignment in each pose. It maximises benefits and reduces strain on muscles and joints. Use mirrors or ask a yoga instructor to check your form. Correct alignment helps prevent injuries and ensures you get the most out of each pose.
• Stay Hydrated: Drink water before and after yoga. Hydration is key for optimal performance and recovery. Water helps regulate body temperature, lubricates joints, and supports muscle function. Avoid heavy meals before practice to prevent discomfort.
• Listen to Your Body: Respect your limits. Modify poses to suit your comfort level and avoid overstretching. Use props like blocks or straps to assist with flexibility. Pay attention to pain signals and rest when needed. Listening to your body prevents injuries and promotes a safer practice.
• End with Relaxation: Finish with Savasana. It reduces stress and enhances immunity by promoting relaxation and mental clarity. Lie down comfortably, close your eyes, and breathe deeply. This final pose helps integrate the benefits of your practice and calms the mind.
• Practice Regularly: Consistency is vital. Regular yoga strengthens your immune system by reducing stress and promoting overall health. Establish a routine that fits your daily schedule or a few times a week. Consistent practice helps build resilience and enhances well-being.

Combining yoga with a healthy diet can significantly boost your immunity. Here are some essential diet tips to enhance your immune system:

• Fruits and Vegetables: Eat a variety of colourful fruits and vegetables. Different colours indicate different nutrients and antioxidants, which strengthen the immune system. Include berries, citrus fruits, leafy greens, and root vegetables.
• Protein Intake: Include lean proteins in your meals. Protein is essential for building and repairing tissues and producing antibodies. Opt for sources like chicken, fish, beans, lentils, and tofu.
• Healthy Fats: Use nuts, seeds, and avocados for healthy fats. These fats support cell function and help the body absorb vitamins. Include almonds, walnuts, flaxseeds, and chia seeds in your diet.
• Probiotics: Add yoghurt and fermented foods to your diet. Probiotics promote a healthy gut microbiome, crucial for a robust immune system. Include foods like kefir, sauerkraut, kimchi, and miso.
• Whole Grains: Choose whole grains over refined grains. Whole grains are rich in fibre and nutrients that support overall health and immune function. Add oats, brown rice, quinoa, and whole wheat products to your meals.
• Herbs and Spices: Incorporate turmeric and ginger into your cooking. Both have anti-inflammatory and antioxidant properties that boost immunity. Use them in teas, smoothies, and dishes for added health benefits.
• Limit Sugar: Reduce intake of sugary foods. High sugar consumption can suppress the immune system. Opt for natural sweeteners like honey or fruits, and limit processed sweets and sugary drinks.

Yoga for immunity benefits individuals of all ages and fitness levels. It suits anyone looking to strengthen their body's defence system naturally. People with busy lifestyles can benefit from its stress-relieving effects. 

Those prone to respiratory issues can improve lung function through yoga. Individuals seeking holistic health improvements find yoga beneficial. It's especially valuable for maintaining overall well-being and enhancing immune resilience.

Yoga for immunity benefits various individuals seeking natural health support. It's suitable for those wanting to enhance their body's ability to fight illness and maintain overall wellness. People with serious health conditions such as severe heart disease, uncontrolled high blood pressure, or recent surgery should consult their doctor before starting yoga. 

Additionally, those with acute injuries, severe osteoporosis, or certain chronic illnesses may need to avoid certain poses or styles of yoga that could exacerbate their condition. 

Disclaimer: While yoga can boost immunity, it's not a replacement for medical treatment. Individuals with specific health concerns or conditions should consult healthcare providers before starting a new exercise regimen like yoga. Pregnant women should seek guidance from their healthcare provider to ensure safe practice.

Therefore, as you can see, there are multiple immunity-boosting yoga asanas. Practising yoga poses regularly can contribute to improving your overall immunity. As a result, you will hardly fall sick and have to spend on medical bills. It will enable you to live a healthy and happy life in future.