Top 10 Yoga Poses To Boost Your Immune System

Image : © Mqdee

You think of boosting your immunity levels only when you fall prey to cold and flu. From home to work and back, we all are prone to illnesses, despite our healthy eating habits and fitness routines. So, what can be done to safeguard you from falling victims to germs? The answer is yoga. The 10 yoga poses for immune system mentioned below, when practiced in the outlined sequence, are sure to give your immunity the much needed boost.

How Does Yoga for Immune System Help You?

Yoga stimulates your nervous, endocrine, digestive, and circulatory systems, enhancing their functioning. The poses explained below impact one or more of these systems positively, paving way to a bolstered immunity system.

Warm Up Poses:

1. Vinyasa Adho Mukha Svanasana – Flowing Downward Facing Dog Pose:

This is a combo of Downward Facing Dog, Plank, and Cobra poses that targets your circulatory system.

How to do:

1. Start with the Plank Pose, palms resting on the floor just beneath your shoulder and legs stretched out backwards. The entire body should form a straight line akin to a plank.
2. Taking a deep breath, lift your hips off the floor. Support yourself on the hands and heels. Your head should face towards the ground. Take deep breaths, a couple of them, as you hold the position.
3. Exhaling deeply, relax, and come back to the Plank pose.
4. Now, slowly lower your body. Slide your hands backwards to allow your palms to rest beside the chest. Toes should be in contact with the mat.
5. Taking a deep inhalation, push your palms firmly and lift your chest, neck, and head to slip into Bhujangasana. Stretch out your legs as wide as your shoulders. Breathe deeply 5 times.
6. Exhale, bring your neck, chest, and head down.
7. Bring your hands in front of your, palms pressing firmly on the mat. Inhaling deeply and balancing on the palm, push your body away from the mat, balancing on the toes, moving swiftly into Downward Dog pose.
8. Hold the pose, breathing deeply for a couple of rounds.
9. Taking a deep exhalation, relax, and come back to Plank pose.
10. Inhale, lower your body on the mat to slide into Cobra pose.
11. Breathe deeply, exhale, and come back to the mat.
12. Inhale and shift to the Downward Dog pose.

Repeat this for 5 to 8 times every day.


  • Warms up the entire body
  • Stretches and strengthens your muscles
  • Strengthens and stimulates the circulatory system
  • Improves immunity by endowing faster movement of germ-fighting white blood cells

Prone Poses:

2. Bhujangasana – Cobra Pose:

This one is essential to keep your digestive system clean and strong.

How to do:

1. Lie down on the yoga mat in supine position.
2. Stretch your legs outwards, heels in contact.
3. Rest your hands, palms facing the mat, alongside your chest.
4. Inhaling deeply, push your neck, chest, and head backwards, balancing, but not exerting pressure on your palms until your navel.
5. Holding your breath, remain in the position, until a slow count of 10.
6. Exhale deeply, relax to come back to the initial stage.
Repeat this pose for 5 to 8 times.


  • Eliminates the flab from tummy and tones your body
  • Improves the flexibility of spine
  • Stimulates and strengthens your digestive system
  • Improves lung capacity
  • Eases stress
  • Keeps diseases away.
  • Improves immune power

3. Dhanurasana – Bow Pose:

You would have heard that Dhanurasana, when practiced regularly, will help you become the proud owner of toned abs. It does much more than that by targeting your digestive system.

How to do:

1. Lie down on the mat in prone position, hands placed alongside your body, legs stretched out to the back.
2. Bending your knees, bring your feet close to the butts.
3. Taking a deep inhalation, stretch out your hands backwards to hold the ankles. Simultaneously, lift your chest and head, tilting your head backwards.
4. Stretch backwards to the maximum possible extent, without exerting pressure on your back, so that the body looks akin to a bow.
5. Suspending the breath for a count of 10, hold the pose.
6. Exhale, relax, and come back to the initial position.
Repeat the pose 8 to 10 times.


  • Exerts pressure on the tummy, strengthening your abdominal organs
  • Stretches and strengthens back and circulatory system
  • Improves flow of blood to digestive system
  • Strengthens white blood cells
  • Boosts overall health and immunity


4. Setu Bhandasana – Bridge Pose:

This is a backbend pose that targets your thymus. Effective pose of yoga to improve immune system.

How to do:

1. Lie down with back resting on the yoga mat, hands resting on either side on the body, palms placed firmly on the mat.
2. Bend your knees to make a 90 degree angle with the mat, pressing the foot soles strongly on it.
3. Inhaling deeply, push your pelvis and chest upward, balancing yourself with the hand and soles.
4. Suspending the breath, hold the pose for a count of 10.
5. Exhale gently, relax, and come back to the starting position.


  • Opens up lungs, heart, and upper body
  • Stimulates thymus, thereby improving body’s infection combating potential
  • Corrects your posture
  • Bestows better circulation

5. Ardha Chakrasana – Half Wheel Pose:

This mild inversion-cum-backbend is a hip opener and targets your thyroid glands.

How to do:

1. Lie on the mat with back resting on it.
2. Rest your heels parallel to the floor as close as possible to the sit bones, feet kept apart at hip width.
3. Gently balancing yourself with the head and feet, inhaling deeply, push your body upwards, without exerting pressure on the neck
4. Breathing deeply, hold the pose for a count of 10.
5. Exhale and slowly lower your body to relax in the initial pose.
Repeat the pose for 5 to 8 times.


  • Strengthens and stretches abdomen
  • Opens up hip
  • Stimulates pituitary gland and thyroid gland
  • Boosts your energy levels
  • Improves circulation levels
  • Helps you de-stress
  • Peps up your immunity and infection combating mechanism

6. Ustrasana – Camel Pose:

As with Chakrasana, Camel Pose is also a inversion-cum-backbend that targets your thyroid.

How to do:

1. Sit in Vajrasana.
2. Lift yourself away from your butts and sit on your knees, spine erect, head straight, hands resting on either side of the body. Heels should be placed at shoulder width.
3. Inhaling and then exhaling, bring your hands backward, one at a time, to hold your heels.
4. Push your hips forward, without exerting pressure on the back in such a way that they are over the knees.
5. Tilt your head backwards, allowing to open up the throat.
6. Hold the pose, breathing deeply, for up to a count of 8.
7. Exhale and slowly bring your body to relax in Vajrasana.
Repeat the pose 5 to 8 times.


  • Stretches and strengthens spine
  • Stretches and stimulates abdominal organs
  • Opens up heart and chest
  • Strengthens respiratory systems
  • Improves circulation levels
  • Corrects postures
  • Improves overall well being and immunity

Inversion Yoga:

7. Viparita Karani – Legs Up The Wall Pose:

Putting it simply, this is the elixir of youth pose. Another effective pose in yoga to boost immune system!

How to do:

1. Lie down on your yoga mat back resting on it, hands spread out on either side of a body, and buttocks close to the wall.
2. Legs should be up the wall, erect, knees straight, buttocks making a ninety degrees with the mat.
3. Deep breaths – that is all you need to do as you hold the pose. Hold up to a count of 20.
4. Exhale, bring your legs to your right, turn to your right, and relax.


  • Feel the ultimate surge of energy after you complete the pose.
  • Boosts circulation to heart, brain, and digestive system
  • Calms your body and mind down
  • Boosts your immunity power
  • Strengthens your body and mind

8. Salamba Sirsasana – Headstand Pose:

This is a little difficult for the beginners, but once you get a hold of this pose, you could reap its intensely vast benefits.

How to do:

1. Sit in Vajrasana on the yoga mat.
2. Taking a deep inhalation, bend your body forward.
3. Bring your hands to the front, with portion right from the elbows resting on the mat, and place it beneath your head.
4. Interlace your fingers and adjust your head to rest on the palms. Hold your head firmly with the hands.
5. Slowly, push your buttocks and knees off the flood, allowing to straighten your legs.
6. Bring your feet close to your head to the maximum possible extent, allowing your body to be balanced on the arms and head.
7. Lift your legs to reach wall, one at a time.
8. Straighten your body, slowly, to allow it come in a straight line. Keep the feet relaxed.
9. Keeping your eyes closed, relax for a count of 15 to begin with.
10. Taking deep breaths, gently return to the initial position.

A Word Of Caution:

Never attempt this pose without learning it the right way from a yoga teacher as it requires deft practice.


  • Supplies your body with immaculately rich amounts of energy
  • Stimulates pituitary gland
  • Stimulates thyroid glands
  • Improves circulation of blood to head, digestive system, and heart
  • Eases sexual issues
  • Improves immunity and overall well being


9. Kapalabhati Pranayama – Skull Shining Breathing Technique:

A rapid, forceful exhalation followed by mild inhalations – that is what this breathing technique is all about.

How to do:

1. Sit down on yoga mat in Padmasana or Sukhasana.
2. Prepare yourself by indulging in three rounds of deep breathing.
3. Taking a deep inhalation, exhale forcefully, tummy tucked in.
4. Inhalation should be a passive process while exhalation should be forceful in such a way that tummy keeps moving.
5. Do 3 sets of 20 rounds each, including a deep inhalation and exhalation between two sets.
6. Relax with a deep exhalation and breathe normally.


  • Detoxifies your body and cleanses it
  • Fills you with immense level of energy
  • Peps up your metabolism levels
  • Improves immunity levels
  • Keeps you fit and fabulous

Restorative Yoga:

10. Balasana – Child Pose:

Unwinding yourself after a tremendous energy filled workout is quintessential for complete restoration. Plus, this pose helps you meet your goal also. A very good yoga for immune system health!

How to do:

1. Sit down on the yoga mat in Vajrasana.
2. Keep your knees at hip width, hands resting on either side of the body.
3. Inhale deeply and then exhaling, bend your body forward, allowing the head to rest on the mat.
4. Stretch your hands out to the front or back, palms facing the ceiling. Your hands, right from elbows, should rest on the floor.
5. Your abdomen should rest on your thighs.
6. Breathing deeply, hold the position until you count your way slowly until 20.
7. Taking a deep inhalation, come back to initial pose.

Repeat the pose as many times as you want or alternatively, you can hold the pose till you feel relaxed completely.


  • A mild inversion pose, it improves blood circulation levels to heart, head, and digestive system.
  • Since your abdomen rests on the thighs, this pose massages and stimulates your abdominal organs.
  • Strengthens and tones your tummy
  • Peps up digestive power and cleansing
  • Improves immunity

Yoga has countless benefits to offer. Many people have reaped the benefits of yoga by practicing various asanas that have safeguarded them from medical conditions and kept them fit. Be it stress or allergy, yoga has cure for all. So, make yoga a part of your life right now.

What are you waiting for? Reap the benefits of yoga for the immune system. When are you going to start practicing these yoga poses and boost your immunity and health?

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