The best approach to keep protected against frequent illnesses, strengthen the thoughts and physique is practising yoga day by day. In some methods, good hygiene and correct consuming habits are helpful, however yoga for immunity can even enhance the physique’s capacity to fight an infection and allow you to reside a wholesome and blissful life. As a approach to strengthen the protection system of the physique, Yogic consultants encourage the day by day follow of yoga and meditation. An environment friendly immune system means that you can fight pathogens, maintaining you wholesome and free from any illnesses.

Listed below are just a few yoga poses/asanas supposed to give you the extra advantages of improved immunity. 

#1 Eagle pose or Garudasana.


Garudasana is a standing yoga pose through which one arm needs to be twisted with the opposite and one leg needs to be twisted with the opposite which makes the pose appear to be an Eagle chook.


  1. Take a squat chair pose. 
  2. Whereas placing weight on the left foot, put your proper foot over the left foot and fix it to the calf.
  3. Place the correct thigh over the left thigh as excessive as you’ll be able to.
  4. Alter your arms and cross your left arm to the correct, crossing the wrist and attaching your elbows.
  5. Increase your elbows to the peak of the shoulders whereas holding your shoulders, shifting away out of your ears.
  6. Hold your head and backbone straight
  7. Maintain this place for 5 to seven breaths and repeat from reverse legs and arms. 


  • This balanced pose is the perfect yoga for immunity because it enhances the immune system by bettering blood circulation.
  • The squeezing exercise within the legs and arms tends to extend blood circulation and take away toxins from the physique.
  • It improves the focus degree. 
  • It relieves stiffness between shoulder blades and throughout the backbone. 


Keep away from doing this pose when you have ankle, wrist, and knee harm. Pregnant girls within the third trimester shouldn’t carry out this pose/asana.

#2 Mountain pose or Tadasana


Mountain Pose is the fundamental posture of all standing yoga postures. One must follow this pose completely to have the ability to study different yoga asanas for immunity. 


  1. Stand upright and the legs aside.
  2. Increase your arm upwards whereas inhaling slowly and interlock your fingers. 
  3. Slowly stand in your toes and stretch your physique upwards. 
  4. Maintain your breath on this place, then exhale slowly whereas attending to the earlier place.


  • That is the only yoga pose to stretch the whole physique and enhance immunity.
  • It additionally strengthens the nervous system and adaptability of joints. 
  • It will increase focus. 
  • It improves physique posture and elongates the backbone. 


Folks with low blood pressure issues keep away from holding onto this place for too lengthy as it could trigger dizziness. Keep away from doing this pose when you have pressure in your again, muscle weak point, and extreme migraine.

#3 Locust pose or Shalabhasana


Shalabhasana is a Sanskrit phrase the place shalabh means grasshopper or locust, and Asana means yoga poses. The ultimate posture of this yoga pose seems like a locust.


  1. Lie on the abdomen and put arms on the sides parallel to the ground. 
  2. Inhale and elevate your head wanting ahead. Maintain your chest and arms upon exhaling. 
  3. Hold your arms near the torso, together with your palms dealing with down.
  4. Use your inside thigh to elevate your legs up in the direction of the ceiling.Your weight ought to relaxation in your decrease ribs, stomach & entrance pelvis.
  5. Increase your higher physique and prolong your arms again to your foot. Maintain this place for about ten seconds. 


  • This pose enhances the blood circulation within the gut and rectal muscle mass leading to improved digestion and stronger immunity.
  • This pose additionally relieves again ache brought on by lengthy working hours and improves physique posture.
  • Solely five-ten minutes of this pose may also help you cut back your physique weight. 


Folks with slip discs, extreme sciatica, and prolapsed uterus ought to keep away from doing this yoga pose. 

#4 Standing Backbend or Anuvittasana


Anuvittasana is the Sanskrit phrase for ‘Standing Backbend Pose.’ The backbend poses are the perfect yoga poses for immunity as they detoxify the adrenal glands.


  1. Stand straight and place your palm in your decrease again together with your finger pointed downwards or dealing with ahead.
  2. Bend your higher physique backward whereas pushing your trunk ahead.
  3. Whereas wanting upward, help your physique weight together with your arms. 
  4. Inhale as you start the pose
  5. Exhale on arching your backbone backward maintaining the eyes open.
  6. Maintain for about 5 breaths.
  7. Carry your physique to chill out as you’re standing with a deep breath and concentrate on calming your physique.


  • The deep stretching with this pose enhances the functioning of the lungs and coronary heart and strengthens the decrease backbone.
  • The muscle stretch of the stomach additionally improves digestion and reduces irritation of the physique, which helps in boosting immunity. 


Folks with neck accidents and heart diseases ought to keep away from doing this pose/asana.

#5 Baby pose or Balasana


It’s a concluding yoga posture, for breath leisure permitting you to come back to peace with the physique. 


  1. Sit in your knees aside, with the hips touching your heels.
  2. Put the arms backward and palm down
  3. Whereas exhaling bend down, bringing your chest between the thighs.
  4. Maintain onto this posture for 2 minutes with regular respiratory.
  5. Whereas elevating your physique to return to the earlier place inhale slowly. 


  • Balasana is a vital yoga posture to reinforce immunity.
  • It tones the stomach muscle mass, strengthening the mechanism of digestion.
  • It stretches your decrease again and your backbone because it relaxes your physique.
  • It helps in decreasing again and neck ache.


Folks with knee and ankle accidents ought to keep away from doing this pose. 

#6 Cobra pose or Bhujangasana 


Bhujangasana seems like a snake with a lifted crown. It’s also a chest increasing posture that helps to stimulate white blood cells that strengthen immunity.


  1. Lie in your tummy and maintain your legs shut. 
  2. Place your arms close to the final ribcage, maintain your elbows parallel, and near your physique.
  3. Whereas inhaling, elevate your higher physique and arch your backbone again with the help of your arms.
  4. Maintain the arms straight, in contrast to the planks, and maintain this pose for twenty-five seconds.
  5. Exhale whereas coming again to the bottom and lie in your tummy. 


  • This pose strengthens the backbone, stomach muscle mass, arms, and shoulder. 
  • Each day follow improves digestion and boosts immunity. 
  • It helps in relieving stress. 
  • This pose could be very helpful for asthmatics. 
  • This pose additionally enhances the female and male reproductive programs. 


  • Folks with extreme again accidents ought to keep away from doing this pose.
  • Pregnant and menstruating girls ought to keep away from doing this pose/asana. 

#7 Chair pose or Utkatasana


This pose strengthens the whole physique particularly the thighs. It contains sitting down, as if you have been going to break down right into a chair, however sustaining the place to stability and reinforce your muscle mass.


  1. Stand straight with arms alongside. 
  2. Increase your arms straight together with your palm dealing with one another. 
  3. Whereas exhaling bend your knees such that the thighs develop into perpendicular to the bottom.
  4. Stay on this place for 30 seconds.
  5. Whereas inhaling slowly stand straight once more. 
  6. Repeat it 5 instances.


  • This pose enhances the stability and energy of the physique.
  • It prompts the center and stomach muscle mass. 
  • It helps in eradicating extra fats from thighs. 
  • It strengthens legs and arms muscle mass.
  • It aligns the backbone. 


Individuals who have continual knee, backbone, and neck accidents ought to keep away from doing this pose. 


Yoga is a holistic self-discipline that improves our exterior physique in addition to the immune system. Yoga for immunity consists of yogic strategies of respiratory that assist to guard the lungs and stimulate the physique’s immune system. Along with sustaining a dietary weight loss program, having sufficient sleep, and remaining stress-free, you must follow yoga day by day underneath skilled steering. Above talked about yoga poses, when practiced day by day, will give you an immune system that’s wholesome and strengthened.

Incessantly Requested Questions (FAQs)

Q. What’s the importance of respiratory whereas doing yoga?

A. Managed inhalation and exhalation are vital phenomena in yoga for immunity which permit oxygen to achieve the deepest cells of various organs and improves blood circulation. It promotes the motion of lymphatic fluid within the human physique and strengthens the immune system.

Q. Find out how to escape accidents in Eagle Pose?

A. Don’t pressure the knees and maintain the place past your capability. Think about a single level within the entrance to take care of the stability.

Q. How is yoga completely different from different bodily workout routines?

A. Yoga is greater than a bodily posture, in contrast to stretching or train. In yoga for immunity respiratory method is utilized with completely different poses such that physique motion, blood circulation, and thoughts fluctuation are aligned and balanced with managed respiratory. This connection of breath, thoughts, and physique permits us to focus inwards.