Our immune system is constantly working behind the scenes to protect us from illness and infection. But sometimes, it needs a little help. The good news? Yoga can offer that support. Practised regularly, specific yoga poses not only strengthen the body but also stimulate the physiological systems closely linked to immunity—such as the digestive, circulatory, endocrine, and nervous systems.
Let’s explore how yoga can enhance your immunity and the simple poses you can start with today.
How Yoga supports immunity?
- Stimulates key systems: Yoga activates the digestive, circulatory, endocrine, and nervous systems—each crucial for immune function.
- Improves detoxification and oxygenation: It boosts lymphatic circulation, helping your body remove toxins more efficiently.
- Balances body chemistry: Through stimulation of glands like the thymus and thyroid.
- Reduces stress and fatigue: Chronic stress compromises immunity—yoga counters this by calming the mind and body.
- Supports digestion: Better digestion leads to improved nutrient absorption and toxin elimination.
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Legs Up The Wall (Viparita Karani)
This gentle inversion helps drain lymphatic fluid, refresh tired legs, and ease tension in the lower back.
How to do it:
- Sit side-on to a wall and swing your legs up as you lie back.
- Adjust your hips closer to the wall for comfort.
- Rest your arms by your side or on your belly.
- Stay for 5–10 minutes, breathing slowly and deeply.
Benefits:
- Reduces swelling and fatigue
- Aids circulation and relaxation
- Calms the nervous system
Avoid if you have: Glaucoma, hernia, hypertension, or serious cardiac issues.
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Cobra Pose (Bhujangasana)
A gentle backbend that stimulates the thymus gland—boosting T-cell production and improving immune response.
How to do it:
- Lie on your stomach, hands beneath your shoulders.
- Press into your palms as you lift your chest, engaging your core.
- Keep your elbows close and neck neutral.
- Hold for a few breaths, then release.
Benefits:
- Strengthens the back and spine
- Improves breathing capacity
Boosts circulation and energy
Precautions: Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).
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Fish Pose (Matsyasana)
This heart-opening posture supports lung health and stimulates the immune-regulating thymus gland.
How to do it:
- Lie on your back and prop yourself up on your elbows.
- Gently arch your back and allow the crown of your head to rest lightly on the mat.
- Breathe deeply and hold for 30 seconds to a minute.
Benefits:
- Enhances respiratory health
- Releases chest and sinus congestion
Improves digestion and spinal mobility
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Downward Dog Asana (Urdhav Mukha Svanasana)
This classic pose energises the body, stretches key muscles, and improves blood flow—especially to the head and sinuses.
How to do it:
- Start on all fours.
- Tuck your toes and lift your hips, forming an inverted “V”.
- Keep your spine long, arms strong, and heels reaching towards the floor.
Benefits:
- Strengthens the whole body
- Drains sinuses and boosts immunity
- Calms the mind and relieves fatigue
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Bridge Pose (Setu Bandhasana)
This restorative backbend opens the chest, massages the spine, and relieves stress and tension.
How to do it:
- Lie on your back, knees bent, feet hip-width apart.
- Press your feet into the floor and lift your hips.
- Clasp your hands under your back and roll onto your shoulders.
- Hold for 30 seconds to 1 minute.
Benefits:
- Stimulates the lungs and thyroid gland
- Relieves anxiety and fatigue
- Encourages spinal flexibility
Yoga is more than physical movement—it’s a tool for resilience. Regular practice can support immunity not only by enhancing the body’s natural defences but also by calming the mind and easing stress, both of which are critical for immune health.
That said, if you have an existing medical condition, are recovering from illness, or are new to yoga, please consult your doctor before beginning any new exercise routine—especially if you’re unsure whether certain poses are safe for you.
Start small. Choose one or two poses that resonate with you and practise them daily. Over time, you’ll feel stronger, calmer, and better equipped to handle whatever life throws your way.
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