Yoga Poses to Enhance your Immunity System

Yoga is a spiritual practice that connects our mind with the body and assures physical and mental wellness. Yoga for immunity building is surely a wonderful way of removal of toxins from our system. Moreover, it also helps in gaining self-awareness about our inner soul as it is the science and art of a healthy lifestyle. It is that light in the storm that supports the optimal fitness of our body, mind, and soul even at times of stress or sickness.

It was found in the International Journal of Yoga that Yoga helps in adapting to the autonomic changes and ensures easy repairmen of cellular immunity in the conditions of stress. Moreover, according to Psychology Today, Yoga is an effective natural immunity booster which not only ensures reduced stress and strong nervous functioning but also stimulates the lymphatic system along with the removal of harmful toxins from the body.

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6 Yoga Postures for Immunity

Here are some of the yoga for immunity building and healthy functioning of the overall growth of the human body.

  1. Matsyasana (Fish Pose)

    Matsyasana (Fish Pose)

Matsyasana also is known as the Fish pose, is an interesting Hatha yogic pose which was formed as a reflection when Lord Vishnu took the Matsya avatar to release all the bad and negativity from the Mother Earth. Moreover, to gain benefit from this posture, you must hold it with 5 deep breathes or for at least 20 to 30 seconds.

Benefits: This asana plays a significant role in relieving tensions and stress from the neck and shoulder. Moreover, it helps in regulating our respiration and enables a perfect massage to our digestive system. It also prevents acidity, constipation and abdominal cramps. Apart from this, it is an excellent restorative variation of yoga which makes our immune system stronger and healthier.

Method to perform:

  • Lie down on your back and keep your shoulders and arms relaxed.
  • Now, place your hands under your hips and bring your elbow close to lift your chest. Take a deep breath while you lift your head.
  • Then, make sure that your chest is elevated in such a way that your top of the head touches the floor.
  • While your head is touching the floor, gently press the elbow and try to put the weight on your elbows and not the head.
  • Press your legs and thighs on the floor and try to hold on to this position by taking long comfortable breaths
  • Relax with every exhale. Now, come back to the relaxing position by keeping your hands on the sides and head on the floor.
  1. Bhujangasana (Cobra Pose)

    Bhujangasana (Cobra Pose)

The Cobra Pose which is technically named as the Bhujangasana plays an important part in the Sun Salutation practice. Not only this, but it was also derived from the raised hood of the cobra and is a basic level Ashtanga posture that you must hold for at least 10 breaths or 20 to 30 seconds.

Benefits: This yogic posture allows flexibility and strength to the spinal cord of the human body. Moreover, it opens up our chest, lungs, and heart and elevates our mood and stress hormones. This asana acts as a stimulator for enhancing the circulation and digestion of the body.

Method to perform:

  • Firstly, lie down on your stomach with your toes and forehead facing the ground.
  • Now, keep your knees and feet close to each other and allow your hands to be placed under the shoulder so that your elbows seem parallel to the torso.
  • Then, take a long deep breath and lift your head, chest, and abdomen with your navel on the floor. Try to straighten up your hands and form an arc on your back by tilting your head backward.
  • Try to relax your shoulders and bend your elbows a bit.
  • With regular physical practice of this posture for 5-10 minutes will help you to regulate your breath along with firm alignment in your backbone.
  • Make sure that you take gentle deep breathes while you perform this asana and do not overdo the stretching.
  1. Trikonasana (Triangle Pose)

    triangle yoga pose

The Trikonasana is regarded as the perfect posture for boosting the immunity of our body. This basic Vinyasa style yogic asana was formed by resembling the shape of the triangle. Make sure that you perform this pose in the morning after complete digestion of your body for at least 1 to 4 minutes.

Benefits: The Trikonasana is a therapeutic posture that opens up your hips and releases the tension from your elbows and shoulders. It also stretches your fascia that helps in easy breathing. Not only this, but it is also quite useful in releasing toxins, negativity, and stress from our bodies. It also improves the concentration and stability of the spine.

Method to perform:

  • From the standing position, bend over and put your hands on the floor. Now, maintain a distance of around 3 to 4 steps until you resemble a downward ‘V’ position.
  • Then, make sure that your legs are at the width of your shoulders and try to push your hips backward until your head touches the floor.
  • Try to keep your neck relaxed and hold this position for around 3 to 5 minutes.
  1. Padangusthasana (Big Toe Pose)

    Padangusthasana (Big Toe Pose)

It is a basic level Hatha yoga asana which plays a crucial role in strengthening our muscles, legs, back, and neck. The Big Toe Pose can be performed in the morning or evening depending after 3 hours of having your meal.

Benefits: Padangusthasana plays an essential role in the overall development and functioning of the body. This yoga for immunity not only stimulates digestion but also boosts the energy levels by enhancing the blood flow throughout the system. It keeps insomnia, fatigue, and headaches at bay and ensures peaceful sleep.

Method to perform:

  • Stand in the Tadasana with your feet joined together, pressing your shoulders, opening your chest along with lifting your hips outwards.
  • Now, try to focus on one point and bring your right knee towards your chest, holding on to your big toe.
  • Then, put your left hand on your hip and stretch your right leg straight. Tighten up your left knee and muscles.
  • Open your right foot and arm to your right and take 5-10 long deep breathes.
  • Do not forget to repeat the same posture to your opposite side.
  1. Ardha Matsyendrasana (Half Fish Spinal Twist Pose)

    half lord of fish

The Half Fish Spinal Twist is an excellent detox posture that allows your spine to relax and supports the body internal structure and its functioning. Moreover, you can easily perform this posture 30 minutes after having your meal by holding it for at least 5 to 10 minutes.

Benefits: This yoga for immunity helps in increasing the circulation to the kidney, liver, and stomach allowing easy digestion and absorption of the nutrients. It helps in the removal of dangerous infection-causing toxins. Ardha Matsyendrasana allows gentle twisting and compressing which keeps the gut healthy and fit.

Method to perform:

  • Sit with your legs and back straight and place your right foot at the outside of the left leg.
  • Allow your extended left foot to flex and cross your left foot under your right leg.
  • Inhale and lift your spine. Then exhale and twist over the right shoulder.
  • Try to stay in for at least 5 deep breaths.

6. Setu Bandhasana (Bridge Pose)

bridge pose

The Bridge pose often called as Setu Bandhasana is a good chest opening posture that stimulate sour muscles to grow and develop stronger. It is an excellent asana especially for kids which allows quick excretion of waste throughout our body system.

Benefits: The Bridge pose is responsible for the growth of T cells that boosts our immunity to fight the infection. Not only this, but it also helps in enhancing the blood circulation, heartbeat, and energy level of the body.

Method to perform:

  • Lie on your back and fold your legs.
  • Now, keep your arms beside your body and lift your upper, lower and middle back off the floor.
  • Let your chest touch your chin and try to support your weight on your arms, feet, and shoulders. Make sure that your thighs are parallel to each other.
  • Then, try to hold the posture for 2 to 3 minutes and then gently relax your body.

Healthy tips Before Yoga for Immunity

  • Do not forget to warm up your body before practicing the yogic asanas by performing neck, waist, and shoulder rotation along with some twisting, forward and backward bending exercises.
  • Detoxify your body by drinking at least 5 to 8 glasses of water every day.
  • Have a healthy, balanced and nutritious diet full of vitamin C, D and zinc to boost your immunity.
  • Adopt a healthy Ayurveda lifestyle by performing spiritual and basic hygiene practices.
  • As we all know that healthy sleep is a peaceful sleep for the mind, body, and soul.

Some Final Words

Yoga is a holistic method of purifying our body, soul, and mind. It is considered as a natural immunity booster that not only protects our body from infections and flu but also releases harmful toxins and negativity for our body. Yogic asanas, Meditation and Pranayama are the key essentials for a healthy lifestyle. So, practice the above-mentioned yoga for immunity asanas ensures strengthening your whole body system.

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