A 5,000-year-old repository of Indian wisdom and knowledge, yoga is much more than just twisting, twisting, stretching and breathing exercises. It is also a way of living. This ancient art that strengthens the body and calms the mind can also be the best way to ward off regular ailments and ailments.

At any time of the day or year, our bodies are vulnerable to a variety of viruses and bacterial infections. They are the ones that cause runny nose, hacking cough, stomach infections and bad cases of flu.

Proper hygiene and healthy eating habits can help to some extent, but yoga can actually help the body fight off infections and strengthen your overall immune system. We tell you why:

It helps in reducing stress levels naturally

A person under stress is more likely to get a cold or fever when the virus invades the nasal passages.

Stress also increases or increases the risk of conditions such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma.

Yoga helps reduce stress hormones and calms the nervous system, which is linked to the immune system.

It maintains the respiratory system

Colds and similar infections are caused by bacteria that affect the upper respiratory system. If the immune system is not strong enough to overcome them, bacteria can enter the lungs and cause bronchitis or pneumonia.

Yoga is one of the main tools to maintain the health of our respiratory system. By doing regular breathing exercises and asanas, the respiratory system is cured and lung function increases.

It ensures optimum functioning of all the organs

Desk jobs and a sedentary lifestyle mean that our organs don’t get enough blood flow, leading to blockages and a build-up of toxins. Over time, this can cause breakdowns in the body system.

Regular yoga practice stimulates the lymphatic system to remove toxins from the body.

The various asanas ensure that the various organs and glands receive fresh blood, and are gently massaged and stimulated. The increased supply of oxygenated blood to the organs ensures their optimum function.

It keeps muscles and joints in good working order

Irrespective of your age, joint and muscle pain doesn’t look any different these days. Weak bone structure, lack of physical exercise and lack of essential nutrients in the diet can aggravate the condition.

Yoga can help lubricate joints with synovial fluid and stabilize muscles by doing strengthening exercises, helping to eliminate pain.

Interested in strengthening your immune system by practicing yoga? Click here to download the app and join our live sessions for free! Try these yoga postures to stimulate your immune, nervous, digestive, circulatory and endocrine systems and enhance their functioning:



This asana is named for the shape of the body when you do this pose – that of the bow.

  • Lie on your stomach, your feet hip-width apart and hands by your side of your body.
  • Bend the knees, walk the hands back and clasp the ankles.
  • Breathe in, lift your chest off the ground and pull your legs up and back.
  • Look straight ahead, you have a smile on your face, and keep your posture steady.
  • The body should be curved and erect, like a bow. Relax, take a deep breath and focus on your breath. Lean in for your own comfort.
  • Exhale after 20 seconds and slowly bring your legs and chest to the ground. Release the ankles and relax.



This relaxing pose, also known as Child’s Pose, can be sequenced between more challenging poses.

  • Sit on your heels, with your knees together or apart.
  • Exhale slowly and bend forward by lowering your forehead to touch the floor.
  • Keep your arms along your upper body, palms facing up.
  • Or, place your arms at the front of the mat, palms down on the mat.
  • If the legs are apart, press your chest gently on the thighs or between the thighs.
  • Hold for 45 seconds to 1 minute.
  • As you inhale, draw the navel towards your spine. As you exhale, soften your body and arms.



Cobra pose, or Bhujangasana, resembles a snake with a raised hood. It is part of the sequence of postures in Padma Sadhana and Surya Namaskar.

  • Lie on your stomach, with your toes flat on the floor and forehead resting on the ground.
  • Keep your feet close together, feet and heels touching each other lightly.
  • Keeping the elbows parallel and close to the torso, place the palms under your shoulders.
  • Take a deep breath and slowly raise your head, chest and abdomen. Keep your navel on the floor.
  • Use your hands to pull your torso off the floor.
  • Bend your spine and straighten your arms, keeping your back as straight as possible.
  • Tilt your head back and look up but don’t overdo the stretch. The feet should be adjacent to each other.
  • Exhale and slowly bring your stomach, chest and head back to the floor.



The name of this yoga pose is derived from the plow, a popular agricultural tool commonly used in Indian agriculture.

  • Lie on your back, your arms at your sides with palms facing down.
  • As you inhale, use your abdominal muscles to lift your legs off the floor, raising your legs vertically at a 90-degree angle.
  • Keep breathing normally. Support your hips and back with your hands, and lift them off the ground.
  • Allow your feet to sweep in a 180-degree angle above your head until your toes touch the floor.
  • The back should be perpendicular to the floor.
  • Hold the pose and allow your body to relax with each breath.
  • After about a minute, while exhaling, slowly bring your legs down.

Uriyan Bandh

Uriyan Bandh

This asana involves the movement of the abdominal muscles, especially the diaphragm.

  • Stand straight with your feet 1 to 1.5 feet apart.
  • Bend the knees slightly. Place the left palm on the left knee and the right palm on the right knee.
  • Turn the shoulders and neck forward so that the weight of the body passes through the hands to the knees.
  • This pose reduces the strain on the abdomen, thereby relaxing the muscles.
  • Take a deep breath, exhale slowly.
  • Try to move the abdominal muscles inwards while exhaling.
  • Raise the ribs and gently push the muscles up from within. If the abdominal muscles are relaxed, they can be easily pushed upwards.
  • Remain in this posture until you have completely exhaled.

fire action

This pose targets the abdominal organs and the chakras, the centers of consciousness.

  • Standing with your feet slightly apart, take a deep breath, your back straight and your abdominal muscles relaxed.
  • Try and pull the navel up and inwards towards the spine.
  • Make sure that you are not pulling the navel from under the sternum or letting your chest sink,
  • Hold your breath for a moment before moving the stomach backwards and hold your breath forward 10-12 times. This completes one round.
  • For best results, do at least three cycles of Agnisara Kriya.

Nauli Kriya

One of the six purification methods or shatkarmas in hatha yoga, this pose is not easy for beginners. It can take anywhere from three months to a year for it to be perfect.

  • Stand with your feet apart, knees bent and hands grasping your thighs.
  • Take a deep breath and exhale with a hissing sound.
  • In Uddiyana Bandha, contract your stomach inwards and upwards towards the sternum. This is the base position of Nauli Kriya.
  • hold your breath. Try to isolate the two ab muscles and push them towards the center. Remember, there is no breathing involved.
  • The main difficulty is in isolating the muscles and pulling them into position.
  • Breathe in, release and come to a standing position.
  • Take a few deep natural breaths before trying again.
  • Work on your ability over a period of time.

End your session with Shavasana. Simply hand over the weight of the whole body to gravity and stay away from any kind of mental activity. These yogasanas done regularly will reward you with a strong and revitalized immune system.

Want to know more about yoga poses that can enhance everyday life? Our experts can help

Download Healthifyme App

Leave a Reply

Your email address will not be published.