Yoga for Immunity: 5 Effective Yoga Poses To Boost Your Immune System

While most of the poses contribute in their own way to replenishing your immunity power, there are a few selected ones that can provide quick results and with great efficiency. Discussed below are 5 such Yoga postures that can work as potent immunity boosters.

[ Read: Yoga Poses for Beginners ]

1. Mountain Pose

mountain pose for immunity


How to Do:

  • Stand with your back straight on a yoga mat.
  • Bring your hands together with arms straight and interlock the fingers.
  • Slowly raise the arms upwards until they are right above your head.
  • Twist the interlocked fingers such that the palms face upwards.
  • Lift your heels slowly and stand on your toes.

Number of Repetitions: Hold the posture for nearly 20 seconds and practice the pose 8 to 10 times during the day.

How it Helps: It strengthens the nerves and muscles around the back, knees, ankles, and thighs.

[ Read: Yoga Poses To Practice In The Morning ]

2. Triangle Pose

triangle pose to boost immunity


How to Do:

  • Stand erect on a floor mat with arms relaxed.
  • Shift the left leg out and place it apart in a stretched position.
  • Turn your left foot almost 90 degrees with toes pointing sideward.
  • Raise and outstretch both your arms with palms downward.
  • Look at your right hand and slowly bend to your left by keeping the arms straight until your left-hand touches the left foot.
  • Hold the toes of your left foot with your left hand.

Number of Repetitions: The pose can be practiced 3 to 5 times a day on each leg. And you can hold the posture for 20 to 30 seconds.

How it Helps: The Triangle Pose increases the flow of energy across the hips, vertebral column, shoulders, and legs.

[ Read: Best Weight Gain Yoga Asanas ]

3. Chair Pose

chair pose for immunity


How to Do:

  • Stand straight with your feet close to each other.
  • Lift your arms upwards and move your hip downwards as if in a sitting position
  • Keep your arms straight up and lower the buttocks until the thighs are nearly parallel to the floor.

Number of Repetitions: You can perform this pose once or twice in a day and retain the position for 30 seconds.

How it Helps: It strengthens the hips, tights, calves, and backbone. It can boost your energy levels significantly.

[ Read: Yoga Poses to Boost Fertility ]

4. Cobra Pose

cobra pose to boost immunity


How to Do:

  • Lie in a prone position on a Yoga mat.
  • Place your palms near your chest on either side.
  • Lift your torso as far as you can.
  • Slowly tilt your head upwards.

Number of Repetitions: You can repeat it once in a day and retain the posture for 30 seconds for best results.

How it Helps: It strengthens the respiratory organs and digestive system. It improves the level of oxygen absorbed by the lungs.

[ Read: Yoga Poses to Improve Core Strength ]

5. Pranayama Routine

pranayama for immunity


How to Do:

  • Sit on a floor mat with your legs crossed and body relaxed.
  • Inhale and exhale slowly and deeply with lips closed for 5 minutes.
  • Inhale slowly and retain the breath for 2 to 3 seconds and then slowly exhale. Repeat for 3 to 4 minutes.
  • Inhale from right nostril by closing the left nostril with your ring finger and exhale from both nostrils.
  • Inhale from left nostril by closing the right nostril with your thumb and exhale from both nostrils. Repeat the process for 5 minutes.
  • Practice ‘Kapalabhati’ by forced and rapid exhales for 1 minute.

Number of Repetitions: The entire Pranayama routine has to be practiced only once in a day.

How it Helps: It can relax your mind and improve the overall resistance power of your body.

All the 5 Yoga poses described above can be practiced daily to successfully deal with a wide range of health issues that emanate from an under-performing immunity system. These postures offer multiple benefits and help the body in resisting several diseases.

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Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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