6 Yoga Asanas Increasing Immunity of Body- Immunity Booster

Last Updated on December 18th, 2020

While practicing good hygiene is something everyone must adopt, the one thing you can really do Right Now, is to look for ways for increasing immunity naturally.

As Covid-19 scare grapples the whole of India, people are concerned about their health and are on the lookout for potent aids to increase their body’s immunity against harmful viruses. 

Yoga is a great tool you can use to keep pathogens at bay and naturally uplift your defense mechanism without having to step out of the comfort of your home during this time of crisis. It helps boost immunity and respiratory health, both of which are involved in the prevention and healing from COVID-19.

And while yoga holistically supports optimal wellness in your minds and bodies, there are certain yoga poses that act as natural immunity booster and help you put up a strong resistance and help if you’re feeling depleted, sick, or simply looking for a healthy dose of prevention.

yoga poses for increasing immunity, immunity booster
yoga poses for increasing immunity, immunity booster

Let’s explore 6 such yoga asanas combining twist and restorative postures for increasing immunity.

These immunity booster yoga poses will surely help your body when the cold and flu season hits hard.

  1. Pranayama

kapalbhati pranayama exercise benefits
kapalbhati pranayama exercise benefits

When it comes to increasing immunity, sometimes the simplest approach can prove to be the most effective.

Allowing yourselves to relax and breathe deeply can help reduce stress, improve heart rate and instill some vigor and positive energy into your body.


  • Sit in a comfortable position with your legs either crossed or kneeling.
  • Place your shoulders over your hips, head elevated over your shoulders, and slightly pull your chin up so you feel confident as the crown of your head reaches tall
  • Now, inhale deeply length up the entire spine, and then slowly exhale and feel grounded in your seat
  • Stay for as long as it feels comfortable but at least 10-15 deep breaths are recommended.


  1. Uttanasana (Forward Bend)

Inversion exercises like this yoga asana is a great way to relieve congestion and protect the sinuses and mucus membranes, which are the first form of defense.

One of the simplest ways to boost immunity, this pose requires you to submit to the ground and bend over.

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Uttanasana ; standing forward bend stretching
Uttanasana ; standing forward bend stretching
  • Stretch your feet to hip-distance apart.
  • Now, as you begin to fold, bend your knees slightly and relax your hips a bit.
  • Do it slowly and gently.
  • While you do so, rest your hands on the floor.
  • Beginners can place them on the ankles or thighs if it makes them comfortable.
  • Stay in this position for 8-10 breaths and relax.


  1. Garudasana (Eagle Pose)

Eagle Pose has it all, viz. balance, strength, and flexibility. It will have not just your body, but your mind and spirit untangled too.

Eagle Pose offers wonderful holistic benefits by increasing immunity, encouraging balance, improving blood circulation, aligning the chakras and keeping stress levels at bay.

garudasana, the eagle yoga pose for the back pain relief
garudasana, the eagle yoga pose for the back pain relief
  • Start by standing in mountain pose.
  • Gently bend the left leg and cross the right leg over it, as if you are crossing your legs while sitting in a chair.
  • Then gently cross your legs again by tucking the right ankle behind the left calf.
  • Make sure your knees are generously bent.
  • Then, reach the arms straight out in front of you, and cross your left elbow over the right.
  • Now bend the elbows so the fingers reach upwards.
  • Then, intertwine the hands so your palms touch, and try to lift the spine long and rise through the crown of you head while maintaining a bend in the knees.
  • Lift your hands so your elbows are in line with the shoulders.
  • Relax the shoulders down the back, and steady the gaze on one spot in front of you.


  1. Viparita Karani (Legs up the wall)

This asana which is commonly known as the ‘legs up the wall’ pose, forces you to invert and distress while increasing immunity and boosting your nerve connections, improving blood flow and vitalizing your body.

It is also said to be efficient for those suffering from reproductive and fertility problems.

Leg up the wall pose or Viparita Karani
Leg up the wall pose or Viparita Karani
  • Relax on the floor or your yoga mat floor, while turning your side towards the wall.
  • Now slowly bring your legs against the wall by moving your hip and pelvis a little.
  • Do not try to do the complete step at once, especially if you are a beginner.
  • When you get into the position, make sure you do not let a lot of stress on your lower back and hamstring muscles.
  • Try to elevate your hip muscles a little, while resting your head comfortably. The slight elevation will give a boost up your blood flow, eventually leading to greater benefits.
  • It is advised to stay in this position for a minimum of 10-15 minutes.
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  1. Matsyasana (Fish pose)

This immunity booster asana is an elevated pose which detoxifies you and boosts energy levels, while opening up nasal passageways and relieving congestion. It is also excellent if you have been feeling under the weather.

fish pose matsyasana
fish pose matsyasana
  • Lie on your back with your feet together and hands relaxed alongside the body.
  • Place the hands underneath the hips with your palms facing down. Bring your elbows slightly closer to each other.
  • Gently breathe in, while lifting the head and chest up.
  • Keeping the chest elevated, slightly lower your head backward and touch the top of your head to the floor.
  • With the head lightly touching the floor, press your elbows firmly on the yoga mat, placing the weight on your elbow and not on the head or the neck. Slowly elevate your chest up from in-between the shoulder blades, while pressing your thighs and legs to the floor.
  • Hold the pose for as long as you comfortably can, breathing normally in and out.
  • Now gently lift the head up, lowering the chest and head to the floor. Using your elbows for support, slowly return to the starting position and relax.


  1. Bhujangasana (Cobra Pose) : Immunity Booster

As the name suggests, this asana resembles a cobra or serpent with its head raised, and is part of the sequence of yoga postures in Surya Namaskar. It opens up the shoulders and neck, and tones the abdomen, while strengthening the entire back and shoulders. It is also helpful in improving blood circulation and reducing fatigue and stress.

yoga pose for back pain relief, cobra pose or bhujangasana
yoga pose for back pain relief, cobra pose or bhujangasana
  • Lie with your stomach facing down, toes flat on the floor and forehead resting on the ground.
  • Keep your legs close together, with your feet and heels lightly close to each other.
  • Place your hands with palms facing downwards under your shoulders and keep your elbows parallel and close to your torso.
  • Gently inhale and slowly lift your head, chest and abdomen while keeping your navel on the floor.
  • Pull your torso slightly back and off the floor with the support of your hands. While doing so, make sure you are putting equal pressure on both the palms.
  • Keep breathing normally as you curve your spine vertebra by vertebra. If possible, straighten your arms by gradually arching your back as much as possible; tilt your head back and look up.
  • Keep your shoulders relaxed, even if it means bending your elbows initially. With practice, you will be able to master and deepen the stretch by straightening your elbows.
  • During the course of the asana, make sure your feet are still close together. Don’t overdo the stretch or overstrain yourself especially if you are a novice.
  • Gently breathe out and bring your abdomen, chest and head back to the floor.
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yoga and meditation asanas for better health and fitness
yoga and meditation asanas for better health and fitness

Practice Yoga for Healthy Body

Yoga can be one of your greatest tools in supporting a strong immune system and keeping all your body’s systems working optimally to prevent getting sick. By cultivating balance in your body and its systems, you can support, nourish, strengthen and build your health, immunity, energy and overall quality of life. These simple immunity booster asanas are a great way to help you get started!

Find time to move, link breath with movement and find the right postures that work for you. Notice how you feel before and after these chosen asanas, and listen to your body, noticing how it responds in the long term.

Besides, sleep also aids in increasing immunity and provides a host of benefits, including improved brain performance, cellular regeneration and stable mood. Regular practice of the above asanas promotes healthy cardiovascular stimulation, stimulates digestion and helps eliminate toxins- your immune system will thank you!


Aayushi Kasliwal
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