Explore The 6 Best Yoga Poses To Boost Your Immunity!



Published on: 29-Feb-2024


10 min read




Lalita Vishwakarma


Explore The 6 Best Yoga Poses To Boost Your Immunity!

Explore The 6 Best Yoga Poses To Boost Your Immunity!

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Hello, readers! Do you know that yoga is one of the versatile practices that help to boost even your immune system? Well, in the pursuit of optimal health, a strong immune system is our body's frontline defender. It shields us from illnesses and contributes to our overall vitality and well-being. While various factors influence our immunity, such as diet, exercise, and lifestyle choices, the ancient yoga practice offers a comprehensive approach to fortifying our natural defence mechanisms. 

When approached with mindfulness and consistency, yoga can profoundly affect the body and mind, particularly in strengthening the immune system. In this blog series, "Yoga for Immunity Boost," we will delve into specific yoga practices designed to enhance and support the immune system, exploring the multifaceted benefits of this ancient discipline to our health and wellness.

Table Of Contents

  1. 6 Best Yoga Poses To Boost Immunity 

  2. Restorative Yoga For Immunity Boost

  3. Pranayama To Boost Immunity

  4. Understanding The Relation Between Yoga and Immunity

  5. Dietitian Recommendation

  6. The Final Say

  7. FAQs

  8. References

6 Best Yoga Poses To Boost Immunity 

Yoga improves your physical state and works efficiently on your mental well-being. Similarly, some mudras or poses positively impact your immune system, thus boosting its functionality and performance. Therefore, some of the best immune boosting yoga poses that you can try at home by following the simple steps are:

1. Mountain Pose (Tadasana)

This yoga pose calms the mind and improves the posture of the individual. 

Steps To Follow

  • Keep your arms relaxed by your sides and stand tall with feet hip-width apart.

  • Now, keep your palms facing forward.

  • Lengthen your spine by engaging your thigh muscles, and breathe deeply.

2. Downward-Facing Dog (Adho Mukha Svanasana)

This pose helps to stretch the shoulders and hamstrings, strengthens the arms and legs, and energises the body.

Steps To Follow

  • Start by lifting your hips up and back on your hands and knees, straighten your arms and legs (or keep a slight bend in the knees if needed), 

  • Now press your heels towards the ground. 

  • Hold for several breaths.

3. Warrior II (Virabhadrasana II)

It opens the hips and chest, strengthens the legs and core, and enhances focus and stamina. 

Steps To Follow

  • From a standing position, extend your arms to the sides parallel to the floor, and step your left foot back, keeping the right foot forward. 

  • Bend your right knee directly over your right ankle and gaze over your right fingertips. 

  • Repeat on the other side.

Also Read: 10 Yoga Asanas For Back Pain

4. Bridge Pose (Setu Bandhasana)

  • It stretches the chest, spine, and neck, stimulates the lungs and thyroid glands, and calms the brain.

Steps To Follow

  • Start by interlacing your fingers under your back and rolling your shoulders underneath you. Now, lie on the floor on your back with your knees bent. 

  • Press your feet and arms towards the floor as you lift your hips towards the ceiling. 

  • Hold for a few breaths.

5. Seated Forward Bend (Paschimottanasana)

It works on the spine, hamstrings, and shoulders, helps stimulate the liver and kidneys and calms the mind.

Steps To Follow

  • Sit on the floor with your legs extended in front of you. 

  • Now inhale to lengthen your spine, keep your spine long, and avoid rounding your back, then exhale to fold forward from your hips, reaching towards your feet. 

  • Hold for several breaths.

6. Corpse Pose (Savasana)

Relaxes the body and mind, promotes deep rest and rejuvenation, and reduces stress and anxiety.

Steps To Follow

  • Close your eyes and focus on your breath after lying flat on your back with your arms by your sides, legs comfortably apart, and palms facing up, allowing your body to relax completely.

  • Target Areas: Promoting overall health and well-being this sequence targets various areas of the body, including the joints, muscles, and internal organs. It also stimulates circulation, which can enhance the immune system's functioning.

Also Read: 8 Poses Of Yoga From Beginner To Advanced Levels

Restorative Yoga For Immunity Boost

Restorative yoga can be particularly beneficial for the immune system by reducing stress; it is a gentle and nurturing form of yoga that focuses on deep relaxation and rejuvenation, promoting relaxation, and supporting overall well-being. Restorative yoga involves holding passive poses for an extended period, typically 5-20 minutes.

Supported by props such as blocks, bolsters, and blankets. Here's a restorative yoga sequence specifically designed to boost the immune system:

1. Supported Child's Pose (Balasana)

It calms the mind, promotes relaxation, and gently stretches the spine.

Steps To Follow

  • Place a bolster or stack of blankets lengthwise between your thighs. 

  • Start on your hands and knees, then bring your big toes together and spread your knees wide. 

  • Relax your forehead on the support.

  • Hold for 5-10 minutes, focusing on deep belly breathing by Lowering your torso onto the bolster, extending your arms forward, or resting them alongside your body. 

2. Supported Reclining Bound Angle Pose (Supta Baddha Konasana)

It opens the chest and hips, stimulates circulation, and promotes relaxation.

Steps To Follow

  • Lie back onto the bolster, Sit on the floor with a bolster or stack of blankets behind you. 

  • Now, bring the soles of your feet together and move your knees to fall open to the sides. You can place additional blankets or blocks under your knees if needed, ensuring they support your entire spine. Relax your arms by your sides or place your hands on your belly. 

  • Hold for 5-10 minutes, focusing on slow, deep breaths.

3. Supported Legs-Up-The-Wall Pose (Viparita Karani):

It improves circulation, relieves tension in the legs, and promotes relaxation.

Steps To Follow

  • Keep your arms relaxed by your sides or in a comfortable position overhead, and sit sideways next to the wall with your hip touching the wall. 

  • Place a folded blanket under your hips for support. 

  • Now swing your legs up the wall as you lie back on the floor. if desired. 

  • Close your eyes and breathe deeply for 5-10 minutes.

Also Read: 5 Restorative Yoga For Better Sleep Quality With 4-7-8 Sleep Trick! 

Pranayama To Boost Immunity

Pranayama, or yogic breathing techniques, can be potent tools for boosting immunity by reducing stress, Here are some pranayama techniques specifically tailored to boost immunity, increase oxygenation, and enhance the body's vital energy (prana):

1. Deep Abdominal Breathing (Dirga Pranayama)

Deep abdominal breathing helps activate and improve the oxygenation of tissues and the body's relaxation response, as well as reduces stress.

Steps To Follow

  • Place one hand on your chest and the other on your abdomen, Sit or lie down comfortably with your spine straight. 

  • Inhale deeply through your nose, expanding your abdomen as you breathe in. 

  • Exhale fully through your nose, allowing your abdomen to contract gently. 

  • Feel your abdomen rise as your diaphragm contracts. Repeat for 3-5 minutes, focusing on smooth, steady breaths.

2. Alternate Nostril Breathing (Nadi Shodhana)

Nadi Shodhana balances and calms the mind's flow of energy in the body and enhances respiratory function.

Steps To Follow

  • Use your right hand to position your index and middle fingers on your forehead. Sit in a comfortable position with your spine erect. 

  • Rest your left hand on your left knee, palm facing up, lightly pressing the space between your eyebrows. 

  • Close your left nostril with your right ring finger, now release your thumb, and exhale through your right nostril. 

  • Close your right nostril with your right thumb and continue to inhale deeply through your left nostril. 

  • Continue this pattern for 3-5 minutes, maintaining a steady rhythm.

3. Kapalabhati (Skull-Shining Breath)

Kapalabhati clears the respiratory system, increases circulation, and invigorates the body. To do this at home, you can follow the steps:

Steps To Follow

  • Take a deep breath through your nose, and sit comfortably with your spine straight and hands resting on your knees. 

  • Start with a slow pace and gradually increase speed. Exhale forcefully through your nose by contracting your abdominal muscles.

  • The exhalation should be short and powerful, resembling a series of quick sniffs, allowing the inhalation to occur passively. 

  • Follow each exhalation with a passive inhalation. Repeat for 1-3 minutes, then return to normal breathing.

4. Bhramari Pranayama (Bee Breath)

Bhramari Pranayama calms the mind, stimulates the parasympathetic nervous system, reduces stress, and supports immune function.

Steps To Follow

  • Place your index fingers on the cartilage between your cheeks and ears and your thumbs on your temples.  

  • Sit comfortably with your spine erect. Close your eyes and take a few deep breaths to relax. 

  • Feel the vibrations resonate throughout your head and body. Inhale deeply through your nose. 

  • Exhale slowly while making a low-pitched humming sound, like the buzzing of a bee, by gently pressing your fingers against your ears to block out external noise. 

  • Continue for 5-10 rounds, then release your hands and sit quietly for a moment, observing the effects.

Also Read: 7 Yoga Benefits For Diabetes: Asanas & Pranayama

Understanding The Relation Between Yoga and Immunity

Well, before talking about yoga for an immunity boost, let us first understand the relationship between these two. Immunity is the inner defence mechanism of the body to fight against infection, whereas yoga is the ancient practice that helps to improve physical and mental well-being. Yoga can help in the following manner:

1. Reduces stress

You will be shocked to know that stress can also cause damage to your immunity. It weakens the immune system, which further makes the body an easy host for pathogens. To deal with this, you can take the help of yoga. It includes relaxation techniques like meditation and deep breathing that have been shown to have positive results on mental and physical health. So, try to perform at least 15 minutes of meditation or deep breathing exercises.

2. Increases Physical Vitality 

The functionality of the immune system depends on the overall health and well-being of the individual. Yoga improves your physical activity and also induces flexibility in your muscles, which results in better immune health.

3. Improves Circulation

Yoga poses can help to enhance the function of the organs of the circulatory system. This further helps to deliver immune cells throughout the body more effectively.

Also Read: 9 Differences Between Nidra And Yoga Nidra: How To Choose The Right Practice? 

Dietitian’s Recommendation

As a dietitian, I recommend incorporating yoga practices like deep breathing, asanas, and meditation to promote relaxation, which aids immune resilience. Pair your practice with a nutrient-rich diet, including plenty of fruits, vegetables, whole grains, and lean proteins, to further support immune health and yoga into your routine for immunity support. 

Remember, consistency is key, regular yoga and a healthy diet, can bolster your body's natural defence mechanisms. Aim for a balanced yoga routine focusing on gentle poses, deep breathing exercises like pranayama, and relaxation techniques like Savasana. Yoga's stress-reducing benefits can enhance immune function by lowering cortisol levels.

Dt. Akshata Gandevikar

The Final Say

As we all know, practice makes everything perfect, so do these yoga poses. Yoga is an ancient practice that helps heal the body internally and externally. Not only this, yoga is actively useful for enhancing the functioning of the immune system. 

Practising the yoga poses on a regular basis will make your body free from any ailment plus it will strengthen your muscles and boost flexibility. Remember, always take expert advice while performing any new exercise or yoga pose; if you need more health information, then visit ToneOp.


1. Does yoga boost immunity?

Yes, yoga can help improve the functioning of the immune system. Some pranayama, like deep breathing, 

2. Which mudra is best for the immune system?

Prana mudra for immunity helps in the flow of energy, might boost immunity and is considered best for the immune system.

3. Which yoga is best for immunity?

Above mentioned yoga poses do help with boosting immunity. You can refer to the blog and follow these poses consistently to see better results.

4. Can we practise yoga during illness?

Try to follow the gentle yoga poses to promote relaxation and recovery.

5. What does restorative yoga for the immune system mean?
Restorative yoga is a practice that helps to reduce stress and promote relaxation in the body. Restorative yoga poses help to activate the parasympathetic nervous system, which is responsible for the body's rest and digestion response. 

6. What are the best asanas for the immune system and the mind?

Some of the best asanas for immune system and the mind are:

  • Tadasana

  • Adho Mukha Svanasana

  • Paschimottanasana

  • Bhramari Pranayama

  • Meditation


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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