How Yoga Can Help Strengthen Your Immune System

Yoga, a repository of Indian knowledge and expertise that dates back to 5,000 years, is more than just stretching, twisting, turning, or breathing exercises. It’s a way of life. This ancient art, which strengthens the body while relaxing the mind, can be a great way to avoid common illnesses and ailments.

Our bodies are at risk of being infected by a multitude of viruses and bacteria at any given moment. They’re what lead to runny noses, hacking coughs, stomach infections and bad cases of the flu.

Yoga can be a great way to strengthen your immune system and prevent infection. We will tell you why:

It naturally reduces stress levels

A person who’s under stress is more likely to catch a cold or a fever when viruses invade the nasal passage.

Stress also seems to worsen or lift the risk of conditions such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma.

Yoga is linked to the immune and helps lower stress hormones.

It keeps your respiratory system in good shape

The bacteria that affects the upper respiratory system is responsible for colds and similar infections. If the immune system isn’t strong enough to throw them off, the bacteria can penetrate into the lungs and lead to bronchitis or pneumonia.

Yoga is one of many tools that can help maintain the health of our respiratory system. Regular practice of breathing exercises and asanas improves the efficiency and health of the lungs.

It ensures the optimal functioning of all organs

Desk jobs and a sedentary lifestyle mean that our organs don’t get enough blood flow, leading to blockages and buildup of toxins. This can lead over time to breakdowns in your body system.

Yoga stimulates the lymphatic system to eliminate toxins.

Different asanas stimulate different organs and glands, and are gently massaged. The optimal function of organs is ensured by an increase in oxygenated blood supply.

It keeps your muscles and joints in good condition.

Whatever your age might be, joint and muscular pain doesn’t seem to distinguish these days. The problem can be exacerbated by a weak bone structure, a lack of exercise, and a deficiency in essential nutrients.

Yoga can help alleviate pain by lubricating joints with synovial fluid, strengthening muscles and stabilizing them through strengthening exercises.

Do you want to improve your immune system? Click here to download the app and join our live sessions for FREE! These yoga poses can stimulate your immune system, nervous, digestive and circulatory systems and improve their functioning.



This asana is named for the shape the body takes when you do this pose – that of a bow.

  • Place your stomach flat on your stomach with your feet at your hips and your arms by your side.
  • Fold your knees, extend your hands backwards, and hold your ankles.
  • Breathe in and lift your chest off of the ground. Next, pull your legs back and up.
  • Keep your gaze straight ahead, smile, and maintain a stable pose.
  • The body should be straight and taut, like a bow. Relax and take deep, slow breaths. Pay attention to your breathing. Be comfortable.
  • After 20 seconds, exhale. Next, gently lower your legs and chest towards the ground. Relax your ankles.



This restful pose, also known as Child’s Pose, can be sequenced between more challenging poses.

  • Place your feet on your heels and place your knees apart or together.
  • Slowly inhale and slowly lower your forehead towards the floor.
  • Your arms should be extended along your upper body with your palms facing upwards.
  • Or, you could reach out and touch the mat with your arms, palms facing the ground.
  • If your feet are far apart, gently press your chest against the thighs or between your thighs.
  • For 45 seconds to 1 Minute.
  • Inhale and pull your navel towards the spine. As you exhale, relax your body and arms.



Cobra Pose, also known as Bhujangasana is a pose that resembles a serpent holding its hood up. It is part of Surya Namaskar’s sequence of postures.

  • Lie on your stomach, with your toes flattening on the floor. Your forehead should be touching the ground.
  • Keep your legs together and your heels and feet slightly apart.
  • Place your palms down below your shoulders and keep your elbows parallel to the torso.
  • Take a deep, slow breath and lift your head, chest, and abdomen. Keep your navel flat on the floor.
  • Your hands can be used to lift your torso off of the floor.
  • Straighten your spine by arching your back.
  • Tilt your head back and look up but don’t overdo the stretch. The feet should be close together.
  • Breathe deeply and then gently lift your abdomen and chest towards the floor.



This yoga pose takes its name from the plow which is a popular Indian farming tool.

  • Place your arms behind you, and lie on your back.
  • When you inhale, lift your feet off the ground using your abdominal muscles. Your legs will be raised at a 90 degree angle.
  • Continue to breathe normally. Your hips and back should be supported by your hands. Then lift them off of the ground.
  • Allow your legs and feet to extend in a 180-degree direction over your head, until your toes touch concrete.
  • The back should be parallel to the floor.
  • Keep the pose and relax your body with every breath.
  • After about a minute, slowly lower your legs as you exhale.

Uddiyan Bandha

Uddiyan Bandha

This asana involves the movement of the stomach muscles, especially the diaphragm.

  • Stand straight and keep your feet at a distance of approximately 1 to 1.5 feet.
  • Bend your knees slightly. Place the left palm on your left knee and the right palm onto your right knee.
  • To shift the body’s weight onto the knees, bend your shoulders and neck in front.
  • This pose reduces the strain on your stomach and allows you to relax your muscles.
  • Deeply inhale, then exhale slowly.
  • Try to exhale while shifting your stomach muscles towards the inner side.
  • Lift the ribs, and then push the muscles from the inside upwards. If your stomach muscles relax, you can push the muscles up easily.
  • You can keep this pose until you exhale fully.

Agnisar Kriya

This pose targets the abdominal organs as well as the chakras, which are the centres of consciousness.

  • As you inhale, stand straight with your legs apart. Keep your abdominal muscles relaxed and your back straight.
  • The navel should be drawn upwards, inwards, and towards the spine.
  • Be sure to not pull the navel below the sternum and don’t allow your chest or chest to sink.
  • For a moment, hold your breath and then move your abdomen forward and backwards 10-12 times. This completes one round.
  • Do at least three rounds for best results with the Agnisar Kriya.

Nauli kriya

One of the six purification methods or Shatkarma in Hatha Yoga, this pose isn’t easy for beginners. It can take three months to a whole year to master.

  • Stand straight with your feet apart and your knees bent. Your hands should be holding your thighs.
  • Take a deep, slow breath and exhale with a hissing sound.
  • In Uddiyan Bha, contract your belly inwards and towards the sternum. This is Nauli Kriya’s base position.
  • Keep your breath. Now, focus on the abs muscles. Force them towards the centre. You don’t need to breathe.
  • The hardest part is to locate the muscles and then pull them into place.
  • Breathe in, let go, and you will be fully upright.
  • Try again after taking a few deep, natural breathes.
  • Your capacity can be increased over time.

Shavasana is the perfect way to end your session. You can simply surrender your entire body weight to gravity, and stop engaging in any mental activity. Regular practice of these yoga postures will reward you with a strong immune system.

You want to learn more about yoga poses that can improve your daily life? Our experts can help

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Source: healthifyme

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