5 Rejuvenating Yoga Poses to Boost Your Immune System

Enhance Your Immunity: 5 Yoga Poses to Strengthen Your Immune System

5 Rejuvenating Yoga Poses to Boost Your Immune System

A strong immune system is crucial for maintaining overall health and fitness, as it equips our body with the necessary strength to combat diseases and infections. Research indicates that regular exercise supports the function of neutrophils, which are key white blood cells responsible for the immune system’s response. Neutrophils work to eliminate harmful microorganisms and pathogens from the body. To enhance or bolster our immunity, Sankalp & Shakti, Co-founders at Goodways Fitness, have shared some beneficial yoga asanas, including:


  • Spread your yoga mat on a clear, flat surface and lie down on your stomach.
  • Bring your toes together and extend them outward.
  • Rest your chin on the mat and position your palms near your shoulders, with your elbows pointing upward.
  • Inhale deeply as you lift your head, shoulders, and upper body off the mat.
  • Extend your neck upwards, gazing towards the sky or ceiling.
  • Maintain a slight bend in your elbows.
  • While holding your breath, if comfortable, exhale as you return to the starting position.
  • Rest briefly before repeating the asana.
  • Repeat this posture ten times, aiming to hold each repetition for 20 to 60 seconds.


  • Begin by standing on your yoga mat with a straight spine and shoulders relaxed. Keep your feet together and your hands by your thighs, with fingers pointing down toward the floor.
  • Extend your fingers forward and place your thumbs on your waist.
  • Inhale deeply, expanding your lungs, and gently lean backward.
  • Hold this position while retaining your breath for a few seconds.
  • Keep your eyes open throughout the movement.
  • As you exhale, return to the starting position by moving back up.
  • Rest briefly before repeating the asana.
  • Repeat this posture 10 to 15 times, aiming to hold each repetition for 10 to 60 seconds.


  • Maintain a straight spine throughout the posture.
  • Bend your right leg and lift it, placing it properly on the left side near the knee of your stretched left foot.
  • Then, bend your left leg, bringing it close to your body, near your right hip.
  • Wrap your left arm around your right leg and grasp the toe of your right foot with your left hand.
  • You may initially hold onto your lower leg or ankle.
  • Turn your body towards the right, placing your right hand gently at the back. Twist your back and neck as far as comfortably possible.
  • Exhale as you twist your neck towards the end of the movement. Hold this position for 20 to 60 seconds, breathing slowly and evenly.
  • Return to your original position while inhaling.
  • Repeat the process with your other leg.


  • Begin in Tadasana (Mountain Pose), bringing your feet together or leaving a gap of an inch or two for better balance.
  • Inhale as you raise both arms upward towards your head, stretching your body.
  • Then, exhale as you bend forward at the waist, bringing your hands down to create a 90-degree angle.
  • Slowly hinge at the hips while keeping your knees straight.
  • Transition into a gentle forward fold, allowing your hands to rest on the floor, ankles, or calves as you exhale.
  • If comfortable, touch your forehead to your knees.
  • Remain in this position for 10-20 seconds or as long as it feels comfortable.
  • To release the posture, slowly return to the starting position by raising your hands upward.
  • Repeat this sequence 10 to 15 times, focusing on your full potential.


  • Start by sitting on a mat in Vajrasana, with your hips resting on your heels.
  • Slowly rise onto your knees, placing your hands on your waist for support.
  • Feel the stretch at your navel area as you arch your back.
  • Gently slide your palms behind you over your feet and straighten your arms.
  • Gradually release the posture by reversing the steps.
  • After Ustrasana, remember to perform Shashankasana (Child’s Pose) as a counterpose.
  • Repeat this asana sequence ten times.