6 Yoga Poses to Boost your Body Immunity

6 Yoga Poses to Boost your Body Immunity

  • Arahan Singh Dhami
  • 30/08/2018

Whether you are in your 20s, 30s or even 60s, the benefits of Yoga are many and that’s why practicing it every day will give improve your immune system.

Your immune system is the defense system of your body. In order to protect your body against harmful and chronic diseases, you need to increase your body's immunity. You probably have heard this before – prevention is better than cure and today we are going to learn how Yoga can help you prevent diseased caused by a weak immunity.

A strong immune system can help you ward of diseases. From common medical ailments like cold and flu to chronic, life-threatening conditions like diabetes, cancer and heart diseases, a strong immune system is the secret to enjoying a healthy and fulfilled life.

So, how can yoga help you boost your immune system and prevent lifestyle related diseases?

Let’s uncover the numerous benefits of learning and practicing yoga to boost your immune system. Once you read this article, you will get clarity and motivation to join a yoga class near you and make health a top priority in life. Read on to find out!

What does the immune system do?

The immune system is a biological structure which resides within an organism and protects it against diseases. It first detects the foreign bodies which are present in the body and then attacks the variety of threats, including viruses, bacteria, and parasites, while distinguishing them from your body's own healthy tissues.

How to boost your immune system with Yoga?

Yoga is one of those precious gifts bestowed upon us by our ancestors. It helps in uplifting our body and works wonders in bringing down the stress, anxiety that are the primary reasons for a weak immune system.

Here are 6 yoga poses which could help you to boost your immune system. Some of them poses are known to help your immune system. Take a look at them below -

  1. Tadasana (Mountain Pose)


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Tadasana is a simple yet highly effective yoga pose to improve your immunity.

As the name suggests, in this pose you just have to stand straight like a mountain, opening up your arms to the sides of your body.

Benefits: This yoga pose helps in balancing your digestive system, steadies your breathing, increases the awareness and energy, and harmonizes your mind and body.

You just need 10- 20 seconds of your day for this asana. Do this daily for a month and start noticing a change in your inner strength and body balance.


2. Vrikshasana (Tree Pose)


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To practice Vrikshasana, you just stand on one foot while resting your other foot, on the thighs of the leg, on which you are standing. This pose resembles a 'tree' as is evident in the illustration above. Your hands should join upwards in a Namaste as depicted and you need to relax while holding this asana. Balance yourself on each leg for a minute and then take a pause. 

Benefits: This asana increases your concentration, strengthens the spine and aids the nerve- muscles coordination. It boosts your confidence and relaxes the nervous system.

This asana should be done on an empty stomach and a fresh mind. Do this yogasana daily and watch how you start feeling better and stronger from within.


3. Padangusthasana (Big Toe Pose)



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To practice Padangusthana at home, you just need to stand and, bend your upper body while trying to touch your toes with your hands. This should be done without any bend in the knees. Do this asana for 30-40 seconds in the morning before a meal. If you wish to practice Padangusthana in the evening, give it a gap of thirty minutes before or after a meal.

Benefits: This asana is known to calm and relax to the mind. This releases stress, anxiety and stimulates the digestive system. It gives the new energy to the kidneys and the liver. While also dealing with insomnia and helps in improving the sleep.


4. Utkatasana (Chair Pose)


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For practicing Utkatasana, simply be in seated chair position and raise your arms above your head. This asana could be challenging if you are not used to do squats or knee exercises before.

Please note that if you have any history of spine or knee related ailment, it is important to practice this yoga asana under supervision.

This pose should be practiced in the morning, on the empty stomach, for 30-60 seconds.

Benefits: This pose will increase your determination and helps in balancing your body. It massages the abdominal organs and helps in stimulating the heart. It also helps in reducing weight and increases your lung capacity.

Related: The How and Why of Learning Yoga as a Hobby


5. Bhujangasana (Cobra Pose)




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To practice Bhujangasana, lie down on your belly and lift up your chest and chin above the ground. This yogasana is based on Surya Namaskar asana that is known to bring down blood sugar levels, keep anxiety at bay and strengthen muscles.

Do this asana for 15- 30 seconds early in the morning. You can also do this in the evening after 4-6 hours for your last meal.

Benefits: This asana increases your metabolism and thus, helps in reducing weight. It helps in relieving stress and helps in opening up your heart and lungs. It also increases flexibility, elevates your mood and aids the kidney function.


6. Matsyasana (Fish Pose)


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To practice Mastyasana, just sit down in a seated lotus position and try to place your head backward. Hold this pose for 30- 60 seconds.

Practice this pose early in the morning, in order, to improve your digestive system and sleep quality.

Benefits: This pose helps in absorbing body nutrients better. It relieves the tension in the shoulders and neck. It helps in breathing right and tones the parathyroid glands which aid better immunity.



Are you ready to become a healthier, fitter and stronger you with yoga? It’s time to find the right yoga school or yoga classes near you and start learning from a professional yoga trainer. 

The 6 yoga poses help to strengthen your immune system, keep stress levels in check and most importantly, lower the pro-inflammatory molecules that negatively impact the immune system.

So, add these immunity boosting yoga poses to your daily routine and stay healthy without supplements or artificial medications.

Also Read: How to choose the right Yoga training school



Author Bio

Arahan Singh Dhami, P.hd. Scholar. M S in Psychology and Graduate in yoga Science From Patanjali University, Haridwar, India. He is a Yoga Philosopher and writes articles on yoga on his website


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