What yoga practices can strengthen the immune system?

It is well-known that yoga practices help you build and maintain immunity. The most common practice of all being breathing exercises or pranayama. However, along with pranayama, there are many types of asanas that have a significant impact on your immune system. With our current lifestyles, changing seasons and the onset of Fall, staying strong and protecting our bodies from succumbing to the flu, common cold, asthma attacks and more, it is becoming increasingly important to build resistance.

Each asana type works on specific systems, removes toxins and improves blood circulation. They improve respiratory and cardiovascular health. Furthermore, when we hold a posture for long,it creates intra-abdominal and intra-thoracic pressure, which ensures proper lymphatic drainage.

Types of asanas that boost immunity

Surya Namaskar or Sun Salutations

The heart and soul of any yoga practice. Surya Namaskar is the practice of twelve asanas performed together in a sequence. Usually, it is recommended we do multiple rounds of this (3, 6, 12, 24, etc. based on our comfort level) within a certain time frame. Each of these twelve asanas work on different organs, muscles and systems in our bodies. The sequence stimulates the immune system, making it stronger. Postures like Equestrian pose (Ashwasanchalasana) and Cobra pose (Bhujangasana) open up the chest, enabling better respiration and blood circulation.

The cobra pose (Bhujangasana) also massages the abdominal region, improving circulation and the functioning of the digestive system.

Sun Salutations or Surya Namaskar also makes for a great workout, boosting metabolism and muscle strength, which keeps us strong and healthy. ‍

Learn step-by-step Surya Namaskars to boost immunity:

Chest Openers

‍Asanas like Bow Pose (Dhanuarasana), the Camel Pose (Ustrasana) , open up the lungs, relieving congestion. This corrects our breathing patterns by easing the breathing passageway. It also gives a great stretch to the digestive system, promoting good gut health and improved blood circulation and lymphatic drainage. Camel Pose (Ustrasana) is especially useful for asthma, improving the respiratory system. Learn more about how our respiratory system impacts immunity.

Abdominal Twists

Half spinal twists or abdominal twists boost immunity. Half Lord of the Fishes (Ardha Matsyendrasana) straightens out the shoulders, opens up the chest and relieves fatigue. This posture has a strong stimulating effect on the digestive fire, enabling good liver, pancreas and kidney health. Better organ health ensures a better fight against diseases, and keeps our gut strong and healthy. It releases excess toxins and heat from the body, thus having a good cleansing effect on the body. This asana is also often known to destroy any deadly disease and lymphatic drainage in the gut region.

Inversions

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‍Asanas like Shoulder Stand (Sarvangasana), Headstand (Sirshasana) , and other inversions have a strong stimulating impact on the lymphatic system, the system that makes up the immune system. The lymphatic system is responsible for removing toxins and maintaining a balance in the body, which is crucial in the body’s resistance against foreign substances. Inversions also induce blood flow and improve oxygen supply to the brain. This circulation improves cardiovascular health by pumping the blood back up from below the chest region. Care should be taken to breathe deeply throughout the asana.