If you’re regularly battling frequent attacks of common cold or bug, a vulnerable and weakened immune system may probably be part of the problem.
The good news is practicing yoga can help you strengthen your immune system and enhance your physical and mental fitness.
In fact, a 2018 research suggests that yoga can be a helpful way to boost your immune system and decrease inflammation in the body.
Another research published in the Annals of Internal Medicine found that yoga effectively reduces chronic low back pain. The benefits continued for at least several months.
So, in addition to your regular workout plan, you can do your body a favor by practicing these 27 yoga poses for immune system. Each has immunity-boosting advantages that will help strengthen your body.
Table of Contents
- 1 What The Research Says About Yoga Poses For Immune System?
- 2 What Are The 27 Yoga Poses For Immune System?
- 3 1- Child’s Pose or Balasana
- 4 2- Wide-Legged Forward Bend or Prasarita Padottanasana
- 5 3- Revolved Chair Pose or Parivrtta Utkatasana
- 6 4- Revolved Side Angle Pose or Parivrtta Parsvakonasana
- 7 5- Locust Pose or Salabhasana
- 8 6- Sphinx Pose or Salamba Bhujangasana
- 9 7- Triangle Pose or Trikonasana
- 10 8- Happy Baby or Ananda Balasana
- 11 9- Eagle Pose or Garudasana
- 12 10- Downward Facing Dog or Adho Mukha Svanasana
- 13 11- Cobra Pose or Bhujangasana
- 14 12- Seated Spinal Twist or Ardha Matsyendrasana
- 15 13- Bridge Pose or Setu Bandhasana
- 16 14- Legs Up The Wall Pose or Viparita Karani
- 17 15- Shoulder Stand or Sarvangasana
- 18 16- Seated Forward Bend or Paschimottanasana
- 19 17- Corpse Pose or Savasana
- 20 18- Fish Pose or Matsyasana Bolster
- 21 19- Big Toe Pose or Padangusthasana
- 22 20- Mountain Pose or Tadasana
- 23 21- Tree Pose or Vrikshasana
- 24 22- Chair Pose or Utkatasana
- 25 23- Extended Hand-to-Big-Toe Pose or Utthita Hasta Padangusthasana III
- 26 24- Warrior 3 Pose or Virabhadrasana III
- 27 25- Side Plank Pose or Vasisthasana
- 28 26- Plow Pose or Halasana
- 29 27- Pranayama for Immune System
- 30 Conclusion
What The Research Says About Yoga Poses For Immune System?
In a study from the British Medical Journal, fifty-three individuals with asthma underwent training for two weeks in an integrated set of yoga poses for immune system, including restorative yoga poses for immune system, pranayama (breath slowing techniques).
The researchers told the patients to practice these exercises for 65 minutes daily and then compared them with a control group of 53 patients with asthma matched for age, sex, and type and severity of asthma, who continued to take their usual drugs.
The researchers noticed a more significant improvement in the group who practiced yoga in the weekly number of asthma attacks, drug treatment scores, and peak flow rate.
This study concluded the efficacy of yoga in the long-term management of bronchial asthma; however, they suggested that the beneficial effects physiological basis needs to be examined in more detail.
Another study from the Journal of the American College of Cardiology observed that yoga improves heart rate, blood pressure, anxiety, and depression.
According to PLOS One, yoga helps you become more aware of your body. When practicing yoga, you might be more likely to notice when you’re stressed, in pain, tired, and perhaps less likely to hurt your body.
Now that we have explored what yoga immune system research said, let’s find out what are the most powerful yoga poses for immune system.
Also, find out the best time to do yoga for weight loss for optimal results.
What Are The 27 Yoga Poses For Immune System?
1- Child’s Pose or Balasana
Child’s Pose is a simple restorative pose that helps your whole body reset, relax, and function at its full potential.
Child’s Pose, also known as Balasana, is among the recommended restorative yoga poses for immune system, particularly if you feel a little dizziness or fatigue during the day or your workout.
Just make sure your yoga mat has enough cushion to support your spine and back and help you avoid injury.
Check this article and discover the Best Yoga Mat for Bad Knees And A More Blissful Practice.
2- Wide-Legged Forward Bend or Prasarita Padottanasana
This posture is excellent for the entire body. It is calming for the system and can help to relieve anxiety or jitters.
Wide-legged forward bend can also help to relieve headaches and fatigue.
It will also help strengthen your legs and back and tone your abdominal wall. Additionally, it also opens the hamstrings, hips, and lower back, inviting the muscles to stretch and feel good.
Pro tips : practice this yoga pose after a jog or run.
3- Revolved Chair Pose or Parivrtta Utkatasana
The revolved chair pose stimulates the heart and abdominal organs to improve balance and focus and increases joint range of motion.
This yoga exercise to boost immunity stretches and opens the chest, shoulders, and upper back and strengthens your glutes, thighs, ankles, calves, and lower back.
4- Revolved Side Angle Pose or Parivrtta Parsvakonasana
Revolved side angle pose offers loads of benefits for the mind and body; it helps open and strengthen your body.
This posture also offers a chance to soothe your nervous system and relax a busy mind with mindful and conscious breathing.
5- Locust Pose or Salabhasana
Locust pose is a great whole-body strengthener and enjoyable to alleviate fatigue.
If you are looking to lose weight, check these 25 best yoga exercises to lose weight to help you get in shape faster and look amazingly gorgeous.
6- Sphinx Pose or Salamba Bhujangasana
Sphinx pose is perfect for invigorating your body, soothing your nervous system, and is therapeutic for fatigue.
This yoga poses for immune system stretches the abdominal muscles, strengthens the spine, and firms your buttocks. It also extends and opens the chest, lungs, and shoulders.
7- Triangle Pose or Trikonasana
The Triangle pose or trikonasana is excellent for beginners. Extended triangle pose is great for the entire body and can alleviate stress in the system.
This yoga for boosting immune system strengthens your legs and back and is a great posture to radiate from your center and develop your core.
8- Happy Baby or Ananda Balasana
Happy baby pose smoothly brings a greater awareness to your hip joints, opens your inner groins and the back spine, calms the brain, and helps alleviate stress and fatigue.
The happy baby pose has positive effects on the body and is known for its innate ability to soothe the mind and de-stress the body.
9- Eagle Pose or Garudasana
Eagle pose improves balance and helps relieve sciatica and rheumatism. It also extends the hips, thighs, shoulders, calves, and upper back.
This yoga for boosting immune system helps to increase focus, concentration, and the lymphatic system.
The more you do the eagle pose – the more likely you are to calm your mind, and the clearer your vision becomes.
10- Downward Facing Dog or Adho Mukha Svanasana
Downward facing dog or Adho mukha svanasana has numerous benefits. It helps decrease anxiety and relieves stress, stimulates the nervous system, and can help with memory and concentration.
Other benefits of this yoga exercise to boost immunity includes:
- Calms the brain and can help alleviate mild depression.
- Builds strength in hands, wrists, shoulders.
- Can help to relieve symptoms of menopause.
- Improves digestion.
- Increases circulation.
11- Cobra Pose or Bhujangasana
This yoga exercise to boost immunity helps strengthen the spine, relieve stress and fatigue, and stimulate abdominal organs.
Other benefits include:
- Open your chest and lungs, shoulders, and abdomen.
- Firm the buttocks.
- Stretch the heart and lungs.
- Calm sciatica.
12- Seated Spinal Twist or Ardha Matsyendrasana
Often practiced towards the end of a sequence, seated spinal twist is both relaxing and invigorating.
It is among the yoga poses for immune system that promotes proper digestion and encourages spinal mobility, improves posture, and alleviates lower back pain.
It also opens the hips, glutes, abs, obliques, shoulders, and neck; stretches up the chest; improves spinal rotation.
13- Bridge Pose or Setu Bandhasana
Bridge pose stretches and stimulates the front and back body, reduces backache and headaches, and relieves stress.
It is also among the yoga poses for immune system that quiets the brain and reduces anxiety, cures insomnia, improves digestion, and relaxes the whole body.
14- Legs Up The Wall Pose or Viparita Karani
This yoga for boosting immune system enhances circulation and can provide instant relief for the lower back, legs, and feet.
Pros Tips: Add this restorative posture to your yoga toolbox to relieve tension, kick your feet up, and deepen your breath.
15- Shoulder Stand or Sarvangasana
Shoulder Stand or Sarvangasana is known as the mother of all asanas.
Follow along with the video below to learn the proper way to do this posture. It is among the yoga poses that increase immunity, healthy blood flow, healthy digestion, and an opportunity to relieve the nervous system and any irritation with frequent practice.
16- Seated Forward Bend or Paschimottanasana
Seated forward bend soothes the brain and helps relieve stress and mild depression, relieve headaches and anxiety, and reduce fatigue.
Additionally, this pose helps alleviate the symptoms of menopause, and menstrual discomfort enhances digestion and stimulates the liver, kidneys, ovaries, and uterus.
17- Corpse Pose or Savasana
Corpse Pose or Savasana is often considered the most important asana in Hatha yoga.
This yoga for boosting immune system helps to condition the body to release stress and improve your sense of physical and emotional well-being.
Pros Tips: Grab a blanket, a Yoga Mat, or a pillow, and take a rest. Let your body be still and quiet. Turn your cell phone on airplane mode.
Learn how to do the corpse pose in the video with Adriene, our favorite yoga teacher.
18- Fish Pose or Matsyasana Bolster
Fish Pose or matsyasana bolster is known as “the destroyer of all diseases.”
It is among the yoga poses for immune system that helps stretch the front of the body, especially the throat, chest, abdomen, hip flexors.
It also stimulates the upper back muscles and the back of the neck, which develops spinal flexibility and posture.
19- Big Toe Pose or Padangusthasana
Big toe pose has the potential to reduce stress and anxiety and stimulate your digestive system.
This pose can also help alleviate headaches’ symptoms and an excellent way to stretch the hamstrings.
20- Mountain Pose or Tadasana
The most significant advantage of tadasana is that it helps correct your posture and increases your balance by making your spine more agile.
The Mountain pose can help you tone your hips and abdomen and gain control over your muscular movements.
21- Tree Pose or Vrikshasana
Vrikshasana or tree pose improves concentration as well as stretches the legs, back, and arms.
Tree posture helps stretch your thighs, groins, torso, and shoulders. It also builds muscle in the ankles and calves and tones the abdominal muscles.
22- Chair Pose or Utkatasana
Utkatasana helps tone your leg muscles excellently and strengthens hip flexors, ankles, calves, and back.
23- Extended Hand-to-Big-Toe Pose or Utthita Hasta Padangusthasana III
Extended hand-to-big-toe pose helps calm the mind and improves focus and strengthens back and arm muscles.
24- Warrior 3 Pose or Virabhadrasana III
Warrior III strengthens the whole backside of the body, including the shoulders, hamstrings, calves, ankles, and back. It promotes balance, posture, and full-body coordination and also tones and strengthens the abdominal muscles.
25- Side Plank Pose or Vasisthasana
Side Plank Pose improves flexibility in the wrists and opens the hips and hamstrings. It also tones the abdominal muscles and improves balance, concentration, and focus.
26- Plow Pose or Halasana
Plow pose helps calm the brain, helps relieve the symptoms of menopause, stimulates the abdominal organs and the thyroid gland, and reduces stress and fatigue.
27- Pranayama for Immune System
Pranayama for immune system is rhythmic and consists of short and strong exhales, and passive inhales.
This yoga for boosting immune system works the diaphragm and, when practiced regularly, can benefit the whole muscular body, eliminate dangerous toxins and sharpen your focus.
It is a cleansing breath that can reboot the system and is particularly helpful throughout the winter months.
Follow along with Adriene to discover the powerful restorative yoga poses for immune system.
Overall, yoga is an ancient mind-body exercise that is increasingly known to have health benefits. Yoga has also gained popularity worldwide and proved to be incredibly advantageous in fighting diseases and enhancing the overall health of regular practitioners.
Inspire yourself with these 27 powerful yoga poses for immune system to improve your body’s disease-fighting mechanism and stay healthy and fit naturally.
You can also optimize your yoga practice for better results by learn the best time to do yoga.
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