Yoga Poses for Immune System: 27 Powerful Options

Yoga Poses for Immune System
Yoga Poses for Immune System

If you’re regularly battling frequent attacks of the 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, 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 the immune system. Each has immunity-boosting advantages that will help strengthen your body.

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What Does The Research Say 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 the immune system, including restorative yoga poses for the immune system and pranayama (breath slowing techniques).

The researchers told the patients to practice these exercises for 65 minutes daily. They 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 of physiological basis need 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 Oneyoga 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.

And a small study of 34 participants issued in The Lancet showed that yoga was more efficient than relaxation for reducing high blood pressure

Now that we have explored what yoga immune system research said let’s find out the most powerful yoga poses for the 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?

Yoga is one of the healthiest ways to stay active and offers tremendous long-term benefits, including weight loss.

Here 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 the immune system, particularly if you feel a little dizziness or fatigue during the day or your workout.

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.

Extended Child’s Pose – Yoga With Adriene

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.

Standing Wide-Legged Forward Fold – Prasarita Padottanasana – Yoga With Adriene

3- Revolved Chair Pose or Parivrtta Utkatasana

The revolved chair pose stimulates the heart and abdominal organs to improve balance and focus and increases the joint range of motion.

This yoga exercise to boost immunity stretches and opens the chest, shoulders, and upper back, strengthening your glutes, thighs, ankles, calves, and lower back.

How to do Revolved Chair Pose – VENTUNO YOGA

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.

Revolved Side Angle Pose – 20 Minute Practice – Yoga With Adriene

5- Locust Pose or Salabhasana

Locust pose is a great whole-body strength and is enjoyable to alleviate fatigue.

If you are looking to lose weight, check out these 25 best yoga exercises to lose weight to help you get in shape faster and look amazingly gorgeous.

Locust Pose- Foundations Of Yoga – Yoga With Adriene

6- Sphinx Pose or Salamba Bhujangasana

The sphinx pose is perfect for invigorating your body, soothing your nervous system, and treating fatigue.

This yoga poses for the immune system, stretches the abdominal muscles, strengthens the spine, and firms your buttocks. It also extends and opens the chest, lungs, and shoulders.

How to Do a Sphinx – Howcast

7- Triangle Pose or Trikonasana

The Triangle pose or trikonasana is excellent for beginners. The extended triangle pose is great for the entire body and can alleviate stress in the system.

This yoga for boosting the immune system strengthens your legs and back and is a great posture to radiate from your center and develop your core.

Triangle Pose | Trikonasana | Foundations of Yoga – Yoga With Adriene

8- Happy Baby or Ananda Balasana

Happy baby poses smoothly bring greater awareness to your hip joints, open your inner groins and the back spine, calm the brain, and help 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.

How to do Ananda Balasana – Happy Baby Pose – VENTUNO YOGA

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 the 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. 

Eagle Pose – Foundations Of Yoga – Yoga With Adriene

10- Downward Facing Dog or Adho Mukha Svanasana

Downward-facing dog or Adho mukha svanasana has numerous benefits. It helps decrease anxiety, relieve stress, stimulate the nervous system, and help with memory and concentration.

Other benefits of this yoga exercise to boost immunity includes:

  • It calms the brain and can help alleviate mild depression.
  • Builds strength in hands, wrists, and shoulders.
  • It can help to relieve symptoms of menopause.
  • Improves digestion.
  • Increases circulation.
Downward Dog – Downward Facing Dog Yoga Pose – Yoga With Adriene

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.
Cobra Pose – Yoga With Adriene

12- Seated Spinal Twist or Ardha Matsyendrasana

Often practiced towards the end of a sequence, the seated spinal twist is both relaxing and invigorating.

It is among the yoga poses for the immune system that promotes proper digestion, encourages spinal mobility, improves posture, and alleviates lower back pain.

The Seated Spinal Twist also opens the hips, glutes, abs, obliques, shoulders, and neck; stretches up the chest; improves spinal rotation.

Yoga: How To Do Seated Spinal Twist – Abi Carver

13- Bridge Pose or Setu Bandhasana

Bridge pose stretches and stimulates the front and back body, reduces backache and headaches, and relieves stress.

Bridge Pose is also among the yoga poses for the immune system that quiets the brain, reduces anxiety, cures insomnia, improves digestion, and relaxes the whole body.

Bridge Pose – Yoga With Adriene

14- Legs Up The Wall Pose or Viparita Karani 

This yoga for boosting the 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.

Legs Up The Wall – Foundations of Yoga – Yoga With Adriene

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.

Foundations Of Shoulder Stand – Candle Pose – Yoga With Adriene

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.

Beginners Yoga: How to do Seated Forward Bend – RosalieYoga

17- Corpse Pose or Savasana

Corpse Pose or Savasana is often considered the most important asana in Hatha yoga.

This yoga for boosting the 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 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.

Corpse Pose – Yoga With Adriene

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 the immune system that helps stretch the front of the body, especially the throat, chest, abdomen, and hip flexors.

The fish pose also stimulates the upper back muscles and the back of the neck, which develops spinal flexibility and posture.

How to Do the Fish Pose – Howcast

19- Big Toe Pose or Padangusthasana

The big toe pose has the potential to reduce stress and anxiety and stimulate your digestive system.

This pose can also help alleviate headache symptoms and is an excellent way to stretch the hamstrings.

ow to Do a Standing Big Toe Pose – Howcast

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.

Mountain Pose (Tadasana) – Yoga With Adriene

21- Tree Pose or Vrikshasana

Vrikshasana, or tree pose, improves concentration and 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. 

Vrikshasana – Tree Pose | Benefits | Steps | Yogic Fitness – Art Of Living Yoga

 22- Chair Pose or Utkatasana

Utkatasana helps tone your leg muscles excellently and strengthens your hip flexors, ankles, calves, and back.

Chair Pose | Utkatasana – Yoga With Adriene

23- Extended Hand-to-Big-Toe Pose or Utthita Hasta Padangusthasana III

The extended hand-to-big-toe pose helps calm the mind, improves focus, and strengthens back and arm muscles.

Utthita Hasta Padangusthasana from Ashtanga Primary Series with KinoYoga

24- Warrior 3 Pose or Virabhadrasana III

Warrior III strengthens the whole backside of the body, including the shoulders, hamstrings, calves, ankles, and back.

The warrior 3 pose promotes balance, posture, and full-body coordination and tones and strengthens the abdominal muscles.

How to do Warrior 3 Pose – Virabhadrasana III – VENTUNO YOGA

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.

How to do Vasisthasana (Side Plank Pose) – VENTUNO YOGA

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.

Yoga Instructional | Plow Pose – Adison Briana

27- Pranayama for Immune System

Pranayama for the immune system is rhythmic and consists of short and strong exhales and passive inhales.

This yoga for boosting the 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 the immune system.

Breath of Fire – Pranayama Series – Yoga With Adriene


Overall, yoga is an ancient mind-body exercise 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 the 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 learning the best time to do yoga. Sharing is caring: Don’t forget to share these 27 Powerful Yoga Poses for Immune System with friends and family.


Hello friends, I am Altiné I am SO excited you are here! I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. So YOU can look better, feel better, live better, and go make more impact. Let’s do it.

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