Yoga offers more than just flexibility & stress relief as it serves as an effective method for improving your overall health. The practice provides significant benefits for your immune system which plays an essential role in defending your body against diseases. Through specific yoga poses you can enhance blood circulation throughout your body while lowering stress levels and triggering your natural healing processes. This article presents five yoga poses that support & strengthen your immune system. The first pose to consider is the downward facing dog which creates an inverted position that encourages blood flow to your upper body and brain. This pose helps stimulate your lymphatic system which removes toxins from your body and supports immune function.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a popular yoga pose that stretches your whole body. It boosts blood flow to your brain & increases oxygen levels while activating your lymphatic system to help remove toxins. When your body has fewer toxins your immune system can work better & stay stronger.
How to Do It:
– Begin on your hands and knees with your hands under your shoulders and knees under your hips.
– Lift your hips up and straighten your legs while lowering your heels toward the floor.
– Keep your palms flat on the ground and let your head hang naturally between your arms.
– Stay in this position for 30 seconds to 1 minute & breathe steadily.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose helps improve spinal flexibility & massages the internal organs. It stimulates energy flow throughout the body and can strengthen your immune system. The motion of arching and rounding your back activates the digestive system and enhances detoxification to support immune function.
How to Do It:
– Start on all fours in a tabletop position with your wrists under your shoulders and knees under your hips.
– When you inhale, arch your back and lift your chest and tailbone upward for cow pose.
– When you exhale round your back & tuck your chin to your chest while bringing your tailbone under for cat pose.
– Repeat for one to two minutes and move smoothly with your breath.
Child’s Pose (Balasana)
Child’s pose is a calming yoga position that helps your body unwind and reduces stress levels. Since stress can significantly weaken your immune system making time to relax is important for staying healthy. This gentle pose stretches your back and hips while releasing built-up tension & soothing your nervous system.
How to Do It:
– Start by kneeling on the floor and then sit back so your bottom rests on your heels.
– Lower your chest down toward your thighs and let your forehead touch the floor.
– Extend your arms forward or rest them beside your body.
– Take slow deep breaths and stay in this position for one to two minutes.
Warrior II (Virabhadrasana II)
Why This Pose Works:
Warrior II builds strength in your legs and arms while opening your chest and lungs. The pose improves circulation and encourages deeper breathing while developing physical endurance. These benefits help your immune system function better since a stronger body can fight off illness more effectively.
Steps to Practice:
Position your feet three to four feet apart while standing. Rotate your right foot outward to a 90-degree angle and bend your right knee until it aligns directly above your ankle. Raise both arms to shoulder height & extend them parallel to the ground with your palms pointing down. Direct your gaze over your right hand and maintain this position for 30 seconds to one minute. Switch sides & repeat the same sequence.
Bridge Pose (Setu Bandhasana)
Bridge pose activates the thyroid gland that controls how your body processes energy & uses nutrients. When your metabolism works well it helps your immune system stay strong. This pose also builds strength in your back & buttocks while opening up your chest & spine to improve your overall health.
How to Do It:
– Lie flat on your back & bend your knees with your feet placed on the floor about hip-width apart.
– Push down through your feet and raise your hips up while tightening your buttocks and thighs.
– Bring your hands together under your back and keep your shoulders loose.
– Stay in this position for 30 seconds to 1 minute & then gently lower your hips down.
