Have you noticed that you might be falling ill more frequently than any other member of your family or your friends? This is the very basic sign of a weak immune system.

People with low immunity are more prone to get attacked by bacteria, viruses, and other harmful invaders. Hence, they will catch a cold, flu, pneumonia, skin infections, etc easily. Even treating the disease is tough. In India alone, 20.8 % of people suffer from low immunity according to GOQii India Fit Report 2020.

So, how do you define immunity?

Immunity is the ability of our body’s defense system to protect us from harmful foreign substances whereas the defense system comprises of WBCs (white blood cells) and tissues of the lymph system. Immune system attacks and remembers the invaders so that it can destroy the invader faster the next time.

Some of the common factors that affect our immune system are

  • High-fat diet
  • Lack of physical activity
  • Sleep deprivation
  • Lack of nutrients and vitamins
  • Smoking
  • Stress and Anxiety
  • Dehydration

Studies have proven that any regular physical activity enhances the quality of life and boosts immunity.

And, an easier way to boost your immune system is by Yoga, which is a good means of keeping you physically active.

For centuries, Yoga has helped us in keeping our bodies healthy and fit. It comprises various Yoga postures, Pranayam, and Meditation techniques which are pretty fun once you get used to them. Calming and focused movements involved in yoga poses not only engages our body but it also keeps our mind busy. The body creates and holds a properly balanced posture and the mind maintains controlled breathing.

Yoga’s regular practice benefits us with a better immune system, increased body strength and flexibility, positive energy, and lower levels of anxiety, stress, and depression. Yoga is also effective when it comes to curing some diseases like asthma, arthritis, diabetes, polycystic ovaries, and liver and kidney problems. In a nutshell, you can achieve overall health benefits with yoga.

Yoga Asanas For Better Immunity

 1. Locust Pose: Locust pose or Salabhasana is a beginner’s friendly asana that helps in strengthening our back and abdominal muscles.

Locust pose


Benefits: It helps in correcting the posture, especially after sitting for long hours. Counteracts on slouching and relieves back pain.

How to perform: 

  • Lie on your stomach with your hands by your sides facing downwards and legs stretched.
  • Inhale and lift your head, chest, and legs to the knees.
  • Maintain this posture for 3-5 breaths.
  • Exhale and return to the original position.

2. Cobra Pose: The cobra pose or Bhujangasana is great for opening up the chest, arms, and shoulders muscles.

Cobra Pose


Benefits: Energizing, relaxing, improving blood circulation and concentration, and better digestion.

How to perform:

  • Lie down flat on your stomach.
  • Bend your elbows and align your hands under the shoulders with palms touching the ground.
  • Inhale and move your body upwards up to the thighs.
  • Hold for 4-5 breaths.
  • Exhale and release the posture.

3. Crow Pose: Kakasana is quite challenging. It requires patience and strength.


Crow Pose

Benefits: Build strength in arms, wrists, and abdomen muscles.

How to perform:

  • Get into a low squat position.
  • Bend your body forward so that your hands touch the ground and bring your feet together.
  • Get on to the toes and lift your buttocks.
  • Balance your body up in the air while your knees are supported by your upper elbows.
  • Hold the position for some time and relax.

4. Seated Forward Bend: Paschimottanasana is a very basic asana that brings calmness to the mind and stretches the upper body.


Seated Forward Bend

Benefits: Stretches spine, hams, and shoulders. Improves digestion and stimulates liver, kidney, and groin.

How to perform:

  • Sit on a flat surface with a straight spine and legs stretched in front of you.
  • Inhale and bring your arms above your head.
  • Exhale and bend forward so that your belly lies on the thighs.
  • Try to touch the toes if you can. Don’t exert yourself.
  • Hold for 4-5 breaths.
  • With an inhale, rise and relax.

5. Fish Pose: Fish pose pr Matsyasana is a reclining back-bending asana that boosts you with positivity and energy.


Fish Pose

Benefits: Opens up throat chakra and crown chakra which are responsible for communication and wisdom respectively. Works wonder on chest, abs, hip flexors, and back.

How to perform:

  • Lie on a flat surface.
  • Cross your legs as you do in Padmasana.
  • Try to keep your body in line and attached to the surface.
  • Put your hands on the thighs.
  • Support the body with hands and elbows.
  • Slowly lift your chest, take the head back and touch the ground with the crown of your head.
  • Touch the toes with your hands and breathe a few breaths.
  • Again with the help of your hands and elbows, get back to your original posture.
  • Relax.

6. Tree Pose: The tree pose or Vrikshasana got its name as this pose resembles a tree. It is designed to build strength in the lower body.


Tree Pose

Benefits: Works on legs, thighs, and hips. Gives better balance to the body.

How to perform:

  • Stand still on the ground.
  • Bring your right foot against your left thigh.
  • Put your hands in front of your chest making a namaskar.
  • Now stretch your arms up above the head.
  • Keep your core tight and breathe normally.
  • Slowly get back to a standing position.
  • Relax and repeat with the other leg.

7. Child Pose: As the name suggests, Balasana is an easy pose. Great for immunity and flexibility.

Child Pose

Benefits: It is a resting pose that provides a gentle stretch to the body. Good for spine muscles, releasing toxins from the body, and relaxing the mind.

How to perform:

  • Get on your hands and knees on the mat or floor.
  • Keep your knees wide and toes touching each other.
  • Bring your body forward so that the belly rests between the thighs and forehead on the floor.
  • Gently put your hands to the side of the feet.
  • Relax for a while and leave the position gently.

Some Tips

  • Try to be gentle with your body, especially if you’re a beginner.
  • Don’t hold the positions for long if you can’t.
  • Build your strength week by week so that you don’t get hurt.
  • Focus on breathing.
  • Hydrate well before performing any yoga asanas.


The immune system plays a vital role in our body. Without it, it would be hard to live a normal and healthy life. Luckily, one can maintain and even boost immunity with proper exercise and diet. And Yoga is clearly a great choice. You can do it anywhere, at any time. It will naturally increase the strength and flexibility of the body, which will further boost your immune system.

Boost Immunity with Yoga


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