Boost Your Immune System with Yoga

In today's fast-paced world, maintaining a robust immune system is essential for overall well-being. Many seek natural ways to boost immune system naturally, and the need for immune booster yoga has begun skyrocketing. Incorporating specific yoga poses to boost immunity can significantly enhance your body's defence mechanisms. Let's explore how yoga to increase immunity can be a transformative practice for your health.

Yoga Poses to Boost Immunity:

Yoga has long been celebrated for its holistic benefits, from improving flexibility to reducing stress. However, the role played by yoga to increase immunity is increasingly recognized. Here are some of the best yoga for immune system strength:

1. Yogendra Garudasana, also known as the Eagle Pose. This simple asana increases blood circulation throughout the body and helps clear out any chest congestions. 

• Stand erect with hands at their respective sides. Keep the feet together. 
• Keep the neck straight, chest thrown well forward, the abdomen in normal contour, and the chin drawn in. Focus eyes at one point straight ahead (Starting position).
• Inhaling, raise your arms shoulder high, to the respective sides, palm facing down.
• Exhaling (slow and forceful) lift the left leg and twisting the same, both at the hip-joint and the knee, twine (wrap) it around the right leg
• Bend the right knee gently to help secure the twist, without strain. 
• Allow the left foot to lock around the right leg at the ankle/calf.
• Once the balance is secured, try to straighten the right leg, keeping the body straight (above the trunk). 
• Gradually increase the pressure of the toe-hold on the ankle till maximum twist is obtained. 
• Simultaneously (with step 1 above), cross the arms (the left arm below the right one) and twisting the hands, at the elbow, twine (wrap) the left hand around the right arm and join the palms together. 
• Keep the palms straight (pressed against each other) and raise them to bring the right elbow in line with the shoulder - hands straight - parallel to the face. 
• Gaze straight for a few seconds, with the breath suspended (final position) 5. eturn to Starting position: Inhaling, gently release the toe hold and un-twist the left leg. 
• Simultaneously, release the left hand, and bring both the arms to the sides, shoulder high. 
• Exhaling, bring the hands down to the sides, to return to the starting position. 
• Now repeat the above steps with the right leg and arms, after a pause, to complete 1 round. 
• Practice 3-4 rounds of dynamic variation in 1 session. Recommended counts for breathing rhythm - 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort 
• Practice static pose, with normal breathing, for 1-2 minutes, alternate sides, as per individual comfort.
• Anyone with severe arthritis, vertigo and conditions like frozen shoulders and tennis elbow should avoid this asana. While someone with weak legs, weak neuromuscular coordination may limit practice of this asana.

2. Yogendra Talasana, also known as the Palm Tree Pose. This pose is also known as the ‘Mother of all Asanas ’ as it forms the base of most of the standing asanas. It removes dullness and keeps you refreshed. This then levels up your energy levels and balances the body and mind. 

• Stand erect with hands at their respective sides. Keep the feet parallel to each other and maintain a one-foot distance between them. 
• Keep the neck straight, shoulders squared, the abdomen in normal contour, and the chin drawn in. Focus the eyes at one point, straight ahead. (Starting position)
• Inhaling, raise the right arm forward, for a full upward stretch to reach a vertical position, without changing the direction of the palm. 
• Simultaneously, raise both the heels, to achieve a maximum stretch of the body 
• Synchronise the first two steps, while inhaling. Now, balancing on the balls of the feet, with the completed upward stretch of the arm and the body, keep the gaze straight ahead and maintain the pose, retaining the breath, for double the inhalation period (final position).
• Return to starting position: Turn the palm position outward and then exhale (equal to the inhalation period), keeping the arm straight, bring it down through a backward and downward circuit. 
• Simultaneously, lower the heels to assume the starting position.
• Synchronise the above steps, while exhaling hold the starting position, with the breath suspended, repeat the above steps with the left arm, keeping the right arm engaged by the side, to complete 1 round.
• Recommended counts for breathing rhythm – 3:6:3 secs or to a ratio of 1:2:1, as per individual comfort. Practice 1 round of each variation/session, with a pause between rounds. In case of static pose, maintain the final position for 30 secs, gradually taking it up to 2 mins with regular practice. Breathing should be normal-slow and rhythmic. 
• Anyone with spinal injuries or abnormalities, frozen shoulder, arthritis, hypertension and serious cardiac complaints, muscular and nervous agitation should avoid this practice. 

3. Yogendra Bhujangasana, also known as the Cobra Pose. This pose is known to strengthen the digestive system, which is often the root of all diseases. Hence the saying ‘if your gut is healthy, you are healthy’. This asana also opens up the lungs and the heart chakra to relieve stress. 

• Lie on the stomach (prone position), on a mat, legs drawn straight, feet together, heel touching 
• Fold the arms at the elbows kept close to the body and palms down, resting beside the chest. and toes pointing outwards 
• Rest the forehead on the mat. (Starting position). 
• Slowly, raise the head and the neck a few inches and then inhaling, gradually lift the shoulders, thorax and the upper part of the abdomen, slowly and rhythmically. The deep muscles of the back are to be used to give a gradual but a full backward curve to the spine, thus, slowly raising the vertebrae one by one - the pressure on the spinal column travelling down the curve step by step as each vertebra is made to rise and adjust- feeling a marked contraction first at the cervical, thoracic, lumbar and then at the sacral portions of the spine, culminating into a very deep pressure of the tail-bone. 
• Maintain this pose, breathe retained (final position). 
• Returning to starting position: Exhaling, slowly and carefully lower the back, thorax and neck to return to starting position. 
• Care needs to be exercised in relieving the spinal pressure by stages. Accordingly, the coccygeal and sacral curves are relieved first by simultaneous and slow lowering of the trunk until gradually the upper portions, i.e., the lumbar, thoracic and cervical curves are completely relieved by stages.
• Practice 3 rounds, with a pause between rounds. Recommended counts for breathing rhythm - 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort. The static pose may be tried after mastering the dynamic variation. Hold the final position for a maximum of 2 minutes (start with 30 seconds)-breathing should be normal, slow and rhythmic.
• Anyone with hernia, hypertension, heart ailments, pregnancy, peptic ulcers and hyper thyroid should avoid it. People with a protruding belly will have difficulty in assuming a prone position.

4. Yogendra Matsyasana, also known as the Fish Pose, stimulates the digestive system as well as the core muscles. It also helps regulate the thyroid gland. 

• Lie supine (on the back) on a mat, hands besides the body. 
• Keep the legs together (heels touching), toes pointing upwards.
• Keep the mind relaxed and passively aware. Breathe normally. 
• With the aid of the hands, gently fold the legs as in Sukhasana or Padmasana.
• Now, draw the hands from the sides under the head bending the hands at the elbow. 
• Clasp the opposite elbows and let the hands rest on the mat, above the head.
• Maintain this position, breathing rhythmically for 1-2 minutes (final position). 
• Slowly unclasp the hands and bring them back to the sides. Gently unfold the legs and come back to the starting position, taking support of the hands.
• Practice for 1-2 minutes/session. 
• Anyone with severe arthritis, any heart diseases, peptic ulcers, hernia, spinal injuries, back problems should avoid this practice. 

5. Yogendra Dhanurvakrasana, also known as the Bow Pose gives an even deeper stretch as compared to Yogendra Bhujangasana. When practised consistently, it is an excellent yoga pose to boost immunity. 

• Lie on the stomach (prone position), on a mat; forehead resting on the mat, legs drawn straight and feet together-toes pointing outwards. (Starting Position). 
• Slowly, raise the head and the neck a few inches and simultaneously bend the legs at the knees.
• Grasp the ankles of the legs with the respective hands, keeping the knees as close as possible.
• Inhaling, raise the head upwards, arching the spine.
• Simultaneously, pull the legs also upwards to give the body a bow shape.
• Focus on lifting the legs upward with toes pointing up. 
• Maintain this pose breath retained for double the time of inhalation (final position).
• Exhaling, bring the head down and simultaneously, release the ankles and unfold the legs, to assume the starting position.
• Practice 3 rounds/session, with a pause in-between rounds. The static pose may be tried after mastering the dynamic variation. Hold the final position for a maximum of 2 minutes (start with 30 seconds)-breathing should be normal, slow and rhythmic.
• Anyone with hernia, hypertension, heart ailments, pregnancy, peptic ulcers, serious spinal ailments and osteo-arthritis should avoid it. People with a protruding belly will have difficulty in assuming a prone position.

Integrating these yoga poses to boost immunity into your daily routine can provide significant benefits to your overall health.

Best Yoga for Immune System Strength:

When choosing yoga to increase immunity, consider incorporating styles that emphasize deep breathing and gentle movements. Practices such as Hatha Yoga, which combines asanas (poses) with pranayama (breath control), are particularly effective. The rhythmic breathing in yoga enhances lung capacity and oxygenates the body, crucial for optimal immune function.

Additionally, practices like Restorative Yoga and Yin Yoga can help reduce stress levels, which is vital as chronic stress weakens the immune system. These styles focus on holding poses for extended periods, promoting relaxation and activating the parasympathetic nervous system—the body's natural rest-and-digest response.

Yoga Poses to Boost Immune System Naturally:

Apart from the specific poses mentioned, there are various ways yoga contributes to overall immune health. Regular yoga practice helps to regulate the stress hormones cortisol and adrenaline, which can otherwise suppress immune function over time. By reducing stress and promoting relaxation, yoga indirectly supports the immune system's ability to function optimally.

Moreover, certain yoga sequences designed to improve lymphatic circulation can aid in removing toxins from the body. The lymphatic system, a network of vessels and nodes, plays a crucial role in immune response by carrying lymph—a fluid containing infection-fighting white blood cells. Practices like gentle inversions and flowing sequences can enhance lymphatic flow and support immune function.

Mind-Body Connection and Immunity:

The connection between the mind and the body is integral to understanding immune booster yoga. Stress, anxiety, and negative emotions can weaken the immune system by triggering the release of stress hormones and inflammatory chemicals. Yoga practices that emphasize mindfulness, such as meditation and mindful movement, cultivate a sense of inner peace and resilience. This mental clarity and emotional balance contribute to a stronger immune response.

Mindfulness practices in yoga encourage present-moment awareness and acceptance, reducing the impact of stress on the body. Studies have shown that individuals who practice mindfulness regularly exhibit enhanced immune function and quicker recovery from illness compared to those under chronic stress.

Breath Work and Immune Function:

Pranayama, or yogic breathing exercises, are fundamental in yoga practices aimed at enhancing immune function. Controlled breathing techniques not only increase oxygen intake but also stimulate the parasympathetic nervous system—the body's natural relaxation response. This activation promotes a state of calm and rest, which is conducive to optimal immune function.

One of the simplest yet most effective pranayama techniques is -

Yogendra Pranayama 4, also known as Diaphragmatic breathing. 

This technique involves breathing deeply into the abdomen rather than shallowly into the chest. It improves breathing, lung’s vital capacity and tidal volume. It activates digestive organs and reduces visceral fat. It provides a sedative effect on the nervous system that relaxes the entire body and mind. It enhances oxygen exchange, reduces stress, and supports overall respiratory health, crucial for immune function.

Sequence of steps:

● Lie supine and pull the knees close to the hips. 

● Keep the feet hip-distance apart, knees close to each other. 

● Place the hand on the abdomen and keep the eyes closed. 

● Inhale gently, moving the abdomen upwards. As soon as the inhalation is complete, exhale out smoothly for the same counts as inhalation, being aware of the abdomen sinking in. 

● Anyone can practice this pranayama as per their own individual capacity and comfort, count not to exceed 3 seconds, 10 rounds/session. 

Nutrition and Lifestyle Support:

While yoga is a powerful tool for boosting immunity, it is complemented by a balanced lifestyle and nutritious diet. Consuming a variety of whole foods rich in vitamins, minerals, and antioxidants supports immune function at a cellular level. Fresh fruits and vegetables, lean proteins, whole grains, and healthy fats provide essential nutrients that strengthen the body's defences.

Hydration is also key to supporting immune health. Drinking an adequate amount of water helps maintain lymphatic circulation and flushes out toxins from the body. Herbal teas, such as ginger or turmeric tea, can provide additional immune-boosting benefits due to their anti-inflammatory and antioxidant properties.

Incorporating Yoga into Your Daily Routine:

To reap benefits of immune booster yoga, aim for consistency rather than intensity. Even a few minutes of daily practice can make a significant difference over time. Start with a gentle morning sequence to awaken the body and mind, incorporating deep breathing and mindful movements.

If time allows, attend yoga classes that focus on immunity or stress reduction. Many yoga studios offer specialized classes or workshops that cater to specific health goals, including immune support. Alternatively, practice at home using online resources or mobile apps that guide you through yoga sessions tailored to enhance immune function.

Conclusion

In conclusion, yoga offers a multifaceted approach to boost the immune system naturally. Through specific poses, mindful practices, breath work, and lifestyle support, yoga enhances overall health and resilience. Whether you're new to yoga or a seasoned practitioner, integrating immune booster yoga into your routine can promote long-term well-being.

Embrace yoga as more than just a physical exercise—it's a holistic practice that nurtures the mind, body, and spirit. By cultivating a balanced lifestyle and fostering a positive mindset, you empower your immune system to function optimally and thrive in today's demanding world.

Start your journey to boost the immune system naturally with yoga today, and discover the profound benefits of the ancient practice of yoga to increase immunity in modern health challenges.