9 Yoga Asanas For A Strong Immune System

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

12 min read

Key Takeaways

  • Yoga helps refresh the mind and body, allowing you to destress 
  • Practising yoga asanas can help keep you safe from a number of ailments  
  • You can practise specific postures in yoga for immune system boost 

The ancient practice of yoga, which combines certain poses, meditation, and breathing techniques, provides multiple physical and mental benefits. Here’s a look at a few of the benefits that yoga offers.  

  • Improving strength and stamina 
  • Improving flexibility and balance 
  • Helps ease back pains
  • Helps ease symptoms of arthritis and osteoporosis 
  • Improving heart health 
  • Relaxes the mind and body 
  • Improving sleep 
  • Reduces stress 
  • Lowers blood pressure 

Practise Yoga to Boost Immunity

The simple answer is, yes. Yoga and immunity go hand-in-hand as yoga helps by calming the nervous system and lowering the stress hormones, which affect the immune system. It also strengthens your lungs and respiratory system, as well as stimulates your lymphatic system to get rid of toxins from the body.  

Yoga also helps bring oxygen-rich blood to all your organs thus ensuring that they function optimally. All of these factors lead to an overall stronger, healthier immune system. When it comes to conditions such as COVID-19, while yoga cannot prevent it altogether, it does help fight off viral and bacterial infections to a certain extent. For instance, studies have found that yoga has a positive impact on the immune system and that increasing the intensity and duration of your practice can gradually enhance immunity. In fact, the recommended way to boost the immune system is by combining asanas with pranayama and meditation.  

Additional Read: Importance of Yoga in Modern Life

9 Yoga Poses For Immunity

Here’s a look at some immunity booster yoga poses that you can try at home; however, it is best to do these for the first time under the guidance of a teacher or experienced practitioner.  

Paschimottanasana (Seated Forward Bend)

Yoga practice can help to strengthen immunity and raise immunity levels, which is one of the best strategies for maintaining a healthy mind and body. The Seated Forward Bend, also known as Paschimottanasana, stretches the body while calming the mind. One of the best yoga poses for immunity, it also provides relief from tension, headaches, and anxiety. Additionally, it applies pressure to the hamstrings and spine and may even benefit the digestive system. This Paschimottasana is also considered one of the immunity booster yoga asanas.

How to do it:

  • Keep your back straight and your toes flexed towards you as you sit up straight with your legs out in front of you.
  • Breathe deeply and raise both arms above your head as you stretch. 
  • Inhale, lean forward from the hips, and bury your chin beneath your toes. Maintain a straight spine and concentrate on moving toward your toes rather than down toward your knees.
  • Put your hands anywhere you can find them on your legs without pressing. If you can, pull yourself forward by holding onto your toes.
  • Lift your head just a little while inhaling, and stretch your spine.
  • Gently wiggle the navel towards the knees while exhaling.
  • Two or three times, repeat this motion.
  • Put your head back and breathe deeply for 20–60 seconds.
  • Arms extended in front of you.
  • Use your arms to forcefully bring yourself back up to a sitting position as you inhale.
  • Exhale and bring your arms down.

Anjaneyasana (Low Lunge Pose)

The poses that simultaneously strengthen your body and mind are some of the greatest yoga asanas for immunity. The Anjaneyasana is one such yoga pose. It strengthens muscles and joints at the same time, making it one of the best yoga positions for immunity. It is an effective yoga pose since it enhances balance and is good for your knees. It demonstrates the idea that doing yoga for immunity is very good because it is frequently utilized to ease the joint strain.

How to do it:

  • Straighten your body while bending one knee forward till it is bent, then extend the other leg directly behind you.
  • Raise your folded hands over your head. Straightening your arms, back, and neck can help you feel the stretch as you gently press at your hips.
  • Repeat with the opposite leg after releasing the hold after ten counts.

Matsyasana (Fish Pose)

The Matsyasana is another powerful yoga pose for boosting immunity. Many people believe that this yoga position is the "destroyer of all ailments." This yoga pose offers a variety of immune system benefits. It may also help with exhaustion and is a great yoga asana for boosting the immune system and metabolism.

How to do it:

  • Place your back flat on the mat and recline.
  • Lift your upper body off the mat using your forearms (chest, abdomen, shoulders).
  • The top of your head should contact the ground when you pull your head back.
  • 30 seconds of holding, then a return to the starting position.

Ardha matsyendrasana (Half-fish pose):

This pose, also known as Seated Twist Pose or Ardha Matsyendrasana in Sanskrit, strengthens the spine and encourages healthy digestion while enhancing posture and body awareness.

Ardha Matsyendrasana is a deep, restorative twist that energises and strengthens. The pose causes your entire torso to twist, which enhances spinal mobility, aids in digestion, and increases circulation.

How to do it:

  • Sit in Sukhasana to start. Bring your feet up next to your hips and cross your right or left knee over the other.
  • To place your right foot's soul on the mat outside of your left knee, lift your right knee.
  • To provide support, place your right hand on the floor just outside of your right hip. Verify that you are seated properly on both sitting bones.
  • Take a breath in and extend your left hand upward. Take a breath out as you lower your left elbow to the outside of your right knee. To produce some resistance, firmly press your elbow and knee together.
  • Look past your right shoulder as you turn your head to the right. Avoid putting undue tension on your neck.
  • As you maintain the position, breathe, stretching each inhalation and slowly twisting a little more on each exhalation.
  • You can lift your right arm and unwind your body to get out of the stance by inhaling. To release back to your core, exhale. On the opposite side, repeat.

Chaturanga dandasana (Four-Limbed Staff Pose):

The Chaturanga Dandasana strengthens your shoulders, arms, wrists, and legs and is one of the best yoga for boosting immunity. In addition to increasing immunity, yoga can also help us become more aware of our core. Your arm balance and whole-body awareness are both improved by the Chaturanga Dandasana. Since most people practice yoga to build their immune systems, this four-legged staff posture also aids in immunity. It is one of the most beneficial Surya Namaskar poses and provides a number of additional health advantages.

How to do it:

  • Coming out of Plank Pose, place your shoulders just in front of your wrists and land on the balls of your feet.
  • In order to create a straight, taut line of energy from the top of your head through your feet, push back through your heels to contract your quadriceps as you reach your sternum forward.
  • As you inhale, draw the tops of your thighs and shoulders up and away from the floor. As you draw your lower body up and in, your tailbone should be released towards the floor.
  • On an out breath, bend your elbows and steadily lower your body until your elbows are at about a 90-degree angle while maintaining a plank-like posture. Keep your elbows tucked up towards your sides, directly over your wrists. Put your hands firmly on the ground.
  • Lower yourself until your elbows and shoulders are at the same height by bringing your attention to the floor about 6 inches in front of you.
  • As you breathe, keep reaching through your heels, sternum, and crown of your head.
  • To exit the posture, exhale as you drop yourself to your belly or push yourself back up into Plank Pose.

Tadasana or mountain pose

This asana helps with improving posture, toning the abdomen, aiding digestion and blood circulation and also boosts immunity.

How to do it:

Stand upright with your feet together and back straight. Interlock your fingers in front of you and inhale as you lift and stretch your arms upwards with the palms facing outward. Gently look up. Hold this pose for 5-10 seconds and then slowly release.

Balasana or child’s pose

Balasana is a resting pose and it helps lengthen your spine, decongest your chest, and brings about a calming feeling. It is also one of the best yoga asanas for immunity.

How to do it:

Begin by sitting on your knees. Spread your knees wide as you bring your upper body down in front of you. Let you stomach rest in between the thighs as you stretch your arms forward, palms facing the ground. Let your forehead touch your mat. Relax your shoulders and breath in and out.

Vrikshasana or tree pose

Vrikshasana pose helps improve balance and flexibility, and strengthens the spine.

How to do it:

Stand upright with arms at your side. Bend the right knee and place the sole of the foot on the inner high of the left leg, as high as you can go comfortably. Join palms together, bringing them over your head pushing upwards. The back should be straight. Hold for 10 seconds before releasing. Repeat with the other leg.

Shalabasana or locust pose

This asana helps strengthen the lower back, hip, spine, and pelvic organs.

How to do it:

Lie flat on your stomach. Keep your feet and knees together. Arms can be stretched out in front of you. Now simultaneously lift your legs and arms off the floor and try and raise your chest slightly, creating an arch in the spine. Toes should be pointing out and stretched too. Look straight in front of you. Hold for 10 seconds before releasing.

yoga for immunity

Dhanurasana or bow pose

This pose not only helps strengthen the back, but also the digestive system. It is one of the highly recommended yoga poses for immunity.

How to do it:

Lie face down on the floor. Inhale and bend your knees as you take hold of both ankles. Gently raise your upper body and chest and as you stretch the legs up as well. Hold this pose for 10-15 seconds before you release. When it comes to conditions such as COVID-19, while yoga cannot prevent it altogether, it does help fight off viral and bacterial infections to a certain extent.

Utkatasana or chair pose

This posture increases your strength and stamina, relieves stress and also boosts your immunity.

How to do it:

Stand upright. Now lower yourself as if about to sit in a chair. Push the hips backwards and raise your arms above your head, stretching them out. Relax the shoulders. Tuck your tailbone in, keep the knees slightly behind the toes and let your body weight rest on your heels. Hold this asana for 5-10 seconds before releasing.

Ustrasana or camel pose

This asana stretches the chest and abdomen, strengthens the quadricep muscles (thigh muscles), and improves digestion and immunity.

How to do it:

Begin by kneeling. Keeping hands on your hips, feet should be flat with the soles facing the ceiling. Inhale and gently reach backwards, arching your back as you reach for your heels with your palms. Hold this position for 10-15 seconds and then release.

Bhujangasana or cobra pose

This specific posture tones the abdomen and buttocks and strengthens the spine. When it comes to yoga for immune system, this posture helps the thymus gland in the chest release white blood cells and thus, helps the body fight infections.

How to do it:

Lie face down on your stomach with the feet flat and soles facing upwards. Place palms on the ground in line with your shoulders, with the elbows tucked in. Gently lift the upper body off the ground, ensuring the navel still touches the floor. If the back arches further, you can stretch your arms fully. Breathe in and out. Hold for 10 seconds before releasing.

Setu Bandhasana or bridge pose

This asana relieves aches and pains of the back muscles, stretches out the neck and chest, helps with menstrual pain and also aids in digestion. Try this pose in yoga to increase immunity.

How to do it:

Lie flat on the floor on your back. Bend the knees and keep slight distance between the knees. Lift your hips towards the ceiling with shoulders still on the floor. Keep hands flat by your side. Hold this pose for 15-30 seconds and then gently lower the hips to the starting position.


How Does Yoga Strengthens Immunity?

Yoga for Immune System is considered one of the major advantages of doing yoga. Many people practice yoga to increase immunity. Proper sanitation and healthy eating habits might assist at some level, but yoga can help the body fight illness and enhance your general immune system. The following are some of the ways that yoga can help strengthen your immune system.

Yoga naturally lowers stress levels

  • When viruses enter the nasal canal, a person who is under stress is more prone to have a cold or a fever.
  • Additionally, depression, gastrointestinal issues, heart disease, diabetes, obesity, Alzheimer's disease, and asthma tend to be made worse or more likely by stress.
  • The immune and nervous systems are connected, and yoga helps reduce stress hormones and relax the nervous system.

Yoga maintains the respiratory system's health

  • Bacteria that damage the upper respiratory system are what cause colds and other related diseases. If the immune system is unable to combat the bacteria effectively, they may enter the lungs and result in pneumonia or bronchitis.
  • One of the most effective methods for preserving the health of our respiratory system is yoga. Regular breathing exercises and asanas improve the respiratory system's condition and increase lung function.

Yoga guarantees that all organs perform at their best

  • Because of desk jobs and sedentary lives, our organs don't get enough blood flow, which leads to blockages and toxin accumulation. Over time, this might lead to systemic failures in the body.
  • Regular yoga practice helps the lymphatic system remove waste products from the body. 
  • The multiple asanas ensure that the various organs and glands receive fresh circulation while gently massaging and stroking. More oxygenated blood is sent to the organs, ensuring their optimal performance.

Yoga maintains healthy muscles and joints

  • Age seems to make little difference in joint and muscle pain these days. A lack of activity, a poor bone structure, and a diet lacking vital nutrients might make things worse.
  • Yoga can reduce discomfort by stabilising muscles through muscle-strengthening exercises and lubricating the joints with synovial fluid.

Yoga strengthens the lungs and respiratory system, stimulates the lymphatic system to eliminate toxins, and brings oxygenated blood to the various organs to maintain their optimal function, in addition to lowering stress hormones that weaken the immune system. Nowadays, a large number of people are practising yoga to boost immunity due to all these advantages.

With these 9 poses, you can start to enhance your immunity as well as flexibility and strength. Daily practice of yoga helps to combat stress and inflammation, which also helps improve overall immunity. Complement yoga with naturopathy or Ayurveda, especially to address chronic or other illnesses.

Now you can book appointments with renowned Ayurvedic doctors with ease on Bajaj Finserv Health. Schedule in-person appointments as well as video consultations, and also avail deals and discounts from partner hospitals, diagnostic clinic and other wellness institutes.


Can yoga increase immunity?

Yes, yoga improves general health and also helps to increase immunity.

Which exercises increase immunity?

Shalabasana, Anjaneyasana, Bakasana, Tadasana, and Krupa Chaturanga Dandasana are some of the yoga asanas that help in increasing immunity. Along with these, strength training and weightlifting force your body to work harder than it would naturally, which improves blood flow and reduces stress. Strength training's increased intensity has a substantial impact on the immune system.

Which pranayama is best for the immune system?

Kapalbhati Pranayama. It has the highest immune system-boosting Pranayama (Breathing Techniques) efficiency and decreases stress.

Which Pranayam is most powerful?

Bhastrika Pranayama is considered the most powerful pranayama.

Published on 11 Jun 2021Last updated on 6 Apr 2023
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099098/
  2. https://www.researchgate.net/publication/328161621_YOGA_AFFECT_TO_SYSTEM_IMMUNE_A_SYSTEMATIC_REVIEW

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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