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Best Yoga Asanas for your immune system

by Sarah Ayoub

How often do we consider yoga as a means to boost our immune system? We turn to yoga for infinite reasons like stress relief, increased flexibility, mobility, or strength, for spiritual connection, personal connection, and reclaiming our bodies. Eventually, we come to yoga for resilience both inside and out.

Does Yoga improve and boost your immune system?

Psychological stress can impact many regularities in the body, including weakening the immune system and developing chronic inflammation. Inflammation is a natural part of the immune response and in the short term, it can be helpful to heal wounds, injuries, and infections, but chronic inflammation can do more harm than good. 

Yoga for immunity is a real thing. A consistent yoga training along with certain poses in particular can do wonders to support and boost the immune system. 

What this means is that yoga helps keep you and your cells healthy even when you’re stressed. This is due to the fact that yoga reduces stress systemically in the body, which in turn reduces inflammation overall.

This ‘calm even in the storm’ yoga can be a big relief for our immune systems. Less inflammation means that your body is working and defending itself the way it should naturally be at all times.

And while yoga as a whole supports optimal wellness in our minds and bodies, there are certain yoga poses for immunity that can help if you’re feeling depleted, sick, or simply looking for a healthy dose of prevention.

Yoga poses to boost your immune system: 

1. Shalabasana- The Locust Pose

Formation of the posture:

  • Lie flat on your stomach
  • Stretch out your arms far ahead
  • Keep your knees straight and feet together
  • Inhale and lift your legs and arms up at the same time
  • Lift your head up raising your chest off the floor as much as possible
  • Hold the yoga asan for 10 seconds

Pointer: Salabhasana stretches your back and increases flexibility

2. Anjaneyasana- Low lunge pose

Formation of the Posture:

  • Begin in Samasthithi pose
  • Step back with your left leg back, drop your knee and extend your toes out
  • Your legs must be wide enough to align your right knee with the right ankle
  • Push your pelvis downward and raise your arms overhead
  • Bend your upper body back and form an arch 

Pointer: Low lunge pose is great for your lower body

3. Bakasana- Crow Pose

Formation of the posture:

  • Begin on all fours with your palms and knees on the ground
  • Place your elbows down aligned shoulder distance and spread our your fingers
  • Bring your knees to your triceps and lean forward shifting your weight onto your triceps
  • Slowly lift both your feet off the ground and balance by focusing at a point and hold

Pointer: Crow pose improves balance and strengthens the core

4. Tadasana- Mountain Pose

Formation of the posture:

  • Stand with your feet together and keep your back straight
  • Bring your palms together and interlock them
  • Inhale and lift your stretch your arms up, palms facing outward
  • Look up and gently drop your head back on your shoulders
  • Hold for 5-10 seconds. Repeat 1-2 times

Pointer: Tadasana can help you relieve fatigue and stress

5. Krupa Chaturanga Dandasana- Four-Limbed Staff Pose on Elbows

Formation of the posture:

  • Start on all fours, ensuring palms are under the shoulders and knees below hips
  • Lift your knees off the ground and align your pelvis with your shoulders for Plank Pose
  • Slowly drop your elbows on your mat one by one
  • Align your elbows with your shoulders
  • Engage your core

Pointer: Chaturanga Dandasana is also known as a low plank

In a nutshell:


As you prepare to enjoy the monsoon season take all the steps required to boost your immunity. A weak immune system makes one more susceptible to a host of gas problems and monsoon related ailments. Waterborne infections are also common during the rainy season, and a strong immune system can protect the body. Yoga is the perfect way to keep your immunity levels high, and also stay in great shape.

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