During these challenging times of a global pandemic, with new variants of a deadly virus that is mutating and becoming stronger, having very strong immunity and a well-functioning respiratory system is extremely important.


If you ask a dozen sniffling, coughing and sneezing folks to talk about the infection they’ve got, you’ll probably notice a pattern. They were probably working long hours, eating on the move, getting insufficient sleep, and going full-speed ahead before they were sick with the cold or flu. While this is not always the case, many people report that these winter ailments affect them when they are under stress or exerting themselves too much.



What is Immunity?


Immunity is the body’s ability to keep pathogens at bay. Pathogens are foreign disease-causing substances, such as bacteria and viruses, to which people are constantly exposed. Antigens are proteins that are attached to the surface of pathogens and stimulate the body’s immune response. An immune response is the body’s defense system designed to fight antigens and protect the body.


The immune system, in addition to safeguarding our bodies from numerous diseases, is a main factor in maintaining emotional wellbeing. A healthy immune system has been related to both relaxation and stress reduction.


According to research, many viruses and bacteria live peacefully within us until something in the body’s internal system falls out of balance and then springs into action and attack. Lack of sleep, poor diet, and life stress all contribute to a weakened immune system, making you susceptible to sickness. Modern medication can help fight illnesses, but they do not boost immunity. This is when yoga helps a lot. 



Can Yoga Boost Immunity?


Yoga can boost immunity by lowering stress and strengthening the nervous system while also stimulating the lymphatic system, which removes toxins from the body. Various studies have found that practicing different yoga asanas on a daily basis helps in improving the immune system. Yoga relaxes the mind and can help with better, more regular sleep, which is critical for wellbeing; sleep is one of the most essential components in healing and maintaining a healthy immune system.



How Does Yoga Boost Your Immune System?


Yoga can help Improve the Respiratory System

Bacteria and viruses that affect the respiratory system cause common colds, flus and other infections. If the immune system isn’t capable of fighting them off, the germs can enter the lungs and cause chest infections or pneumonia. Yoga is one of the most effective methods for keeping the respiratory system healthy. Breathing exercises and yoga asanas performed on a regular basis condition the trachea and improve lung efficiency.



Yoga helps Increase Blood Flow in the Body

Unhealthy lifestyles and most jobs these days cause insufficient blood flow to our organs, resulting in blockages and toxic deposition in our bodies which lead to a number of health problems in the body over time. Yoga stimulates the lymph nodes, which aids in the removal of toxins from the body when practiced on a regular basis. The various asanas ensure that all organs and glands receive pure, oxygenated blood while also being massaged and stimulated from within. An increased supply of oxygenated blood to organs ensures that they function properly.



Yoga Strengthens the Muscles and Bones

A weak bone structure, a lack of physical activity, and a lack of necessary nutrients in the diet can contribute to muscle and joint pains. And as of late, aches and pains seem to catch up with everyone, irrespective of age. Yoga can help relieve pain by lubricating the joints with synovial fluid (a thick liquid found between all joints that cushion the bones and reduce friction during movement) and bolstering muscles through strengthening exercises.



Yoga Helps Reduce Stress

Stress is the leading cause for all health related problems. Studies have proven that an individual under constant stress and distress is more likely to catch a flu or fever when compared to that of a person who is relaxed. Stress is also known to worsen and/or increase the risk of ailments such as depression, gastrointestinal issues, heart disease, diabetes, obesity, Alzheimer’s disease, and asthma, high and/or blood pressure, and so on. Yoga calms the mind and relaxes the nervous system, both of which are directly linked to the immune system, thereby improving the immune system.  



Here are a few easy yoga poses that can help boost immunity during COVID-19


Person in Balasana (Childs Pose)

Balasana (Child’s Pose)

  1. Kneel down on the floor and sit on your heels. 
  2. Keep your knees hip-width apart and inhale.
  3. Exhale and bend forward to touch your forehead to the floor/mat. 
  4. Place your arms alongside your body with hands on the floor, or stretch your arms forward making sure that the palms face upwards. 
  5. Gently press your chest on or between your thighs.
  6. Hold this pose for upto 1 minute or as long as you are comfortable. 
  7. As you inhale, slowly sit back up on your heels and let your body relax



Students practicing Yoga - Dhanurasana (Bow Pose)

Dhanurasana (Bow pose)

  1. Lie on your stomach with your feet hip-width apart and your arms by your sides.
  2. Bend your knees and grab your ankles.
  3. Lift your chest off the surface and pull your legs up and back while breathing in.
  4. Look straight and try to bring a soft smile on your face.
  5. Hold this pose for as long as you are comfortable.
  6. As you exhale, gently lower your legs and chest to the ground.
  7. Relax and release the ankles.



Yoga Teacher Helping Student do Bhujangasana (Cobra Pose)

Bhujangasana (Cobra pose)

  1. Lie on your stomach with your feet flat on the floor and forehead resting on the surface.
  2. Keep your legs close with your feet and heels slightly touching each other.
  3. Place your palms down on the surface beneath your shoulders, elbows parallel and close to your body.
  4. As you inhale, slowly raise your head, chest, and abdomen while keeping your abdomen on the floor.
  5. With the help of your hands, pull your torso back.
  6. Straighten your arms as much as you can by arching your back.
  7. Tilt your head back and look up.
  8. Exhale and gently lower your abdomen, chest, and head to the floor.


Person doing Paschimottanasana (Seated Forward Bend) Yoga Pose

Paschimottanasana (Seated Forward Bend)

  1. Sit up straight with your legs stretched out in front of you on the floor.
  2. Breathe in and slowly raise both arms straight above your head, stretching up.
  3. Slowly exhale and bend forward from the hip joint, stretching your hands forward all while keeping the spine erect.
  4. Place your hands on your legs, wherever they reach, without discomfort.
  5. If possible, grab your toes and pull them forward to assist you.
  6. Hold this position for as long as possible.
  7. Inhale and stretch your arms straight up above your head.
  8. Breathe out and relax by lowering your arms and placing your palms on the ground.



Make sure that whenever you practice yoga, you consciously bring a soft smile on your face. This will help instantly relax the body by releasing lots of feel-good chemicals like serotonin, dopamine and endorphins. A gentle smile can also restore your sense of liveliness, raising your spirits and brightening your day.


Yoga is a holistic approach that improves both our physical bodies and the molecular systems that are not visible to the naked eye. As a result, the natural defensive systems of the body enhance. Adopting a healthy lifestyle, maintaining a wholesome diet, and frequently practicing yoga and meditation can help you in achieving an illness-free, strong body.

Ayurveda, yoga, and meditation are the keys to achieving our full potential. To reap the immune-boosting results of yoga, be sure to practice regularly. 



Other Tips to Boost Immune System


Besides just practicing yoga, it is also necessary that you follow a good, healthy balanced diet and try a few age-old home remedies to help boost immunity much more efficiently. 


  • On an empty stomach, chew 10-12 neem leaves. Do not swallow them or spit them out. Chew the leaves for about 1-2 hours while doing your morning sadhana. 
  • Consume hot water 4-5 times a day either plain or with a pinch of turmeric or few drops of lime juice
  • Consume chyawanprash daily. 
  • Swallow a pinch or two of turmeric powder every morning and allow it to stay in your stomach for at least an hour before eating anything.


Doing all of this on a regular basis can help ward off various illnesses while keeping the immune system stronger than ever.