Yoga: 5 Poses to Boost Immunity

Yoga poses (asanas) have the power to transform your mind and body and while we know yoga is a powerful tool in stress reduction and finding inner peace

this ancient practice also benefits overall health and helps boost immunity. Yoga is a great way to have some downtime, focus on your breathing and think of nothing else.

Here are five yoga poses that can enhance the functioning of the immune system and help you wake up feeling positive about what the day ahead has to bring. 


1 Tadasana (Mountain Pose)                 

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Tadasana is a base pose from which all other asanas emerge. Therefore, it is called the mother of all yoga poses.

This basic level yoga pose is great at correcting your posture and improving your balance. 

Formation of the posture:

Stand straight with your feet together.

Firm up your thigh muscles, lift your knees and then lift your ankles.

Draw the shoulder blades down the back and towards each other, feeling the front of the shoulders and chest opening.

Breathe in and stretch your shoulders, arms and chest upwards.

Feel the stretch in your body right from your feet to your head. Hold for 10-20 seconds and repeat one-two times.


Tadasana is one of the most effective yoga asanas to increase immunity and has been widely known to be helpful for the nervous system,

helping restore balance and regulate the digestive system. It also steadies your breathing, increases awareness, relieves tension and improves blood circulation. 


2 Bhujangasana (Cobra Pose)

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The Bhujangasana pose will leave you feeling revitalised and will provide you with a boost of energy after a long day of sitting in the same position.

Formation of the posture:

Lie flat on your stomach, place your hands on the side and ensure that your toes touch each other.

Rest the palm of your hands by the side of your chest, your arms must be close to your body with elbows pointing outward.

Rest your forehead on the floor and relax your body.

Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest,

now use the strength of your arms to raise your trunk. Look upward breathing normally.

Hold the asana for 20 - 25 seconds


This asana stimulates your digestive system and circulation. It’s believed to stimulate the thymus, an organ located behind

the chest bone that is responsible for the growth of T-cells - your body's first response to the cold or flu.

It also enhances the function of abdominal organs such as the kidney and liver.


3 Matsyasana (Fish Pose)

The Matsyasana pose helps in absorbing body nutrients better and is widely considered to be the destroyer of all diseases.

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It opens up the heart and lungs and is thought to break up congestion in the lungs and sinuses, improving breathing and posture. 

Formation of the posture:

Lay down on the mat with your back flat, knees bent and your feet flat on the floor.

Slide your hands beneath your thighs, palms downward so that you are sitting on them.

With the help of your forearms, lift your upper body (chest, abdomen, shoulders) off the mat.

Push your head back so that the top of your head touches the floor.

Hold for 30 seconds and return to the initial position.


This asana offers various benefits for the immune system. It can help to regulate breathing especially for those suffering

from asthma and other respiratory issues.

Matsyasana also eradicates toxins from your digestive system.


4 Trikonasana (Triangle Pose)

The Trikonasana is known to strengthen your shoulders, chest, core and legs, leaving you feeling relaxed and calm.

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It helps transport blood flow throughout the body, therefore, ensuring the optimal functioning of the organs. 

Formation of the posture:

Stand upright and place your legs about three to four feet apart. 

Turn your right foot out 90 degrees and left foot in by 15 degrees.

Now align the centre of your right heel with the centre of your arch of the left foot.

Inhale and as you exhale bend your body to the right, downward from the hips, keeping the waist straight,

allowing your left hand to come up in the air while your right hand comes down towards the floor.

Keep both arms in a straight line.

Rest your right hand on your shin, ankle, or the floor outside your right foot.

Stretch your left arm towards the ceiling and keep your head in a neutral position.

Stretch as much as you can and keep steady.

Keep taking in long deep breaths and with each exhalation relax the body more.

Hold for at least five breaths. 

As you inhale, come up, bring your arms down to your sides and straighten your feet.

Repeat the same on the other side.


Trikonasana is one of the best yoga poses for the immune system and also helps to improve circulation in your body.

It may aid digestion, reduce blood pressure and improve concentration and balance. 


5 Utkatasana (Chair Pose)

When it comes to yoga asanas to increase immunity, the Utkatasana proves to be an ideal yoga pose. 

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This is an important pose in yoga for energising the entire body and promoting creativity and mental strength.

Formation of the posture:

Begin with the Tadasana (Mountain pose). 

Then bend your knees, move your hips backwards as if you are sitting on a chair.

Now raise your hands upwards, touch your ears and soften the shoulders.

Hold the pose for 30-60 seconds and try stretching upwards if possible.

Release your hands and return to the initial position.


The Utkatasana pose increases strength and stamina and stimulates the heart, diaphragm and abdominal organs.

Alongside strengthening your immunity, this asana also helps relieve joint and back pains.


So, when you’re feeling under the weather, grab your yoga mat, get some essential oils diffusing

and do these five immunity-boosting yoga poses to make a difference to your overall health!




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