Yoga to boost immunity

Yoga to boost immunity: With these 10 Simple Yoga Exercises

10 Yoga to boost immunity

what is immune system?

The immune system is the natural defense system of the body that protects the body from various external and internal threats.

It mainly includes the following components:

Blood Cells:

Leukocytes or white blood cells are key immune cells that fight infections and pathogens. These include lymphocytes, monocytes, neutrophils, and eosinophils.

Lymph nodes:

These are small structures that are spread throughout the body and collect and train immune cells.


These are key immune cells that specifically recognize and fight pathogens. These are of two types – T lymphocytes and B lymphocytes.


Proteins produced by B lymphocytes that recognize and neutralize specific pathogens.
Nervous system: It controls and regulates immune cells when they respond.

There are two types of immune systems:

1. Innate immune system:

This is the body’s first line of defense that fights common pathogens.

2. Acquired/specific immune system:

It recognizes and fights specific pathogens. It has memory power, so it reacts quickly when faced with the same pathogen a second time.

10 yoga to boost immunity:

The following 10 yoga asanas can help in boosting your immune system in detail:

1. Bhujangasana (Cobra Pose):

In this asana, the body is bent like a snake by extending the chest forward.
It stimulates the pancreas and thyroid gland, which are important for the immune system.
It makes the spine flexible and improves blood circulation from head to toe.

2. Dhanurasana (Bow Pose):

In this asana, the back is bent by keeping the feet and hands on the ground.
It strengthens the pancreas and intestines, which are important for immune cells.
It also improves digestion and lymph system.

3.Viparita Karani (Sarvangasana):

In this asana, the body is turned upside down and the feet are placed with the support of the wall.
It improves blood circulation and lymph flow, which helps in reducing toxicity of the body.
It increases oxygen supply to the brain and reduces stress.

4. Shalabhasana (Pit Dog Pose):

In this asana the body is in a complete erect position.
It provides oxygen to the body well and activates the immune cells.
It also helps in strengthening muscles and joints.

5. Naukasana (Boat Pose):

In this asana the body is bent like a boat.
It helps in bowel health and strengthening the pancreas.
It strengthens the abdominal muscles and speeds up metabolism.

6. Ardhamatsyendrasana (Half Spine Pose):

In this asana the body is bent to one side.
It maintains the flexibility of the spine and helps in flushing out physical toxicity.
It also strengthens the kidneys and liver.

7. Halasana (Plow Pose):

In this posture the body is bent like a plough.
It strengthens the bowel and pancreas, which are important for immune cells.
It makes the stomach muscles flexible and provides relief from constipation.

8. Uttanapadasana (Reversed Link Pose):

In this asana, the legs are raised while lying down.
It increases circulation in weak parts of the body and helps in reviving immune cells.
It also improves lymph circulation.

9. Setubandhasana (Bridge Pose):

In this asana, the body is made like a bridge by bending the back.
It strengthens the bowel and adrenal glands which boosts immunity.
It also regulates metabolic health and blood pressure.

10. Shavasana (Corpse Pose):

This is an asana that calms the body and mind.
It reduces stress and anxiety which can weaken the immune system.
It brings peace and balance to the entire body and creates a comfortable environment for the immune cells.

By doing these yoga poses regularly, your immune system will be strengthened and you will be protected from diseases. However, a balanced diet and adequate rest are also important for maximum benefits.


Yoga is a very effective way to maintain a healthy immune system. The above 10 yoga poses strengthen various organs and glands of the body which are extremely important for the healthy functioning of the immune cells.

These yoga poses reduce toxicity in the body, improve blood and lymph flow, reduce stress and bring balance to the body. Regular practice of these strengthens the immune system and keeps you protected from diseases.

However, for maximum benefits, a balanced diet and adequate rest is also necessary along with yoga.

written by – Pratima.

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