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In these times of the COVID-19 pandemic, we need to do as much as we can to boost our immunity to fight off nasty viruses that are lurking in our midst. Our bodies must be strong to be able to weather whatever may come our way. Yoga is one fun, feel-good immune system booster! Our immune system works best when we are in the rest-and-digest state rather than fight-or-flight mode. Practicing yoga will help us remain in a more relaxed, less stress filled state and help keep our immune system functioning as it should.

How does yoga provide immune support?

• • • Stimulation of the four physiological systems that are directly linked to the immune system: digestive, endocrine, nervous and circulatory systems.
    • Detoxify and oxygenate the body, increase blood circulation, bringing fresh, oxygenated blood to our organs to help them function optimally.
    • Stimulation of the lymphatic system. This system cleanses toxins from the body.
    • Thymus gland stimulation, which is responsible for the growth of T-cells, the first line of defense against viruses.
    • Helps lower stress hormones that compromise the immune system.
    • Improves digestion and elimination, removing toxins from the body.

  

Which yoga poses are the best immune boosters?

Many yoga poses help boost our immunity by helping in one or more ways listed above. The following seven poses are often referred to when the conversation turns to yoga poses to boost immunity. So let’s take a closer look at these seven poses:

1. Balasana – Child’s Pose or Bhaktasana – Devotional Pose

Balasana or Bhaktasana is calming for the mind and helps relieve stress and fatigue which can compromise the immune system.

• Starting in table position on all fours, sit the hips back over the heels, the knees can be together or wide apart. Bring the forehead to the mat, use a block or blanket under the forehead if necessary or desired. Bring the arms alongside the body in Balasana, or extend the arms forward alongside the ears in Bhaktasana. Take 5-10 breaths.

2. Marjaryasana/Bitilasana, Cat/Cow Pose

Cat/Cow poses lengthen the spine and improve circulation to the discs between the vertebrae. This pose is calming to the mind and helps relieve stress.

• These are two different poses that are often performed together. Begin in table position on all fours. Exhale and round through the back pulling the belly in firmly coming into Cat Pose. The head comes between the arms, press into the palms. Feel the stretch across the back body.
• On the inhale breath, transition into Cow Pose, drop the belly toward the floor, lift the eye gaze and lift the tail, slightly arching the back and stretching through the front body.
• Move back and forth through Cat and Cow Poses, moving with the breath, inhale into Cow, exhale into Cat Pose. Move through at least 5 sets, 1 set = Cat and Cow Poses.

3. Bhujangasana – Cobra Pose or Sphinx Pose

Bhujangasana benefits the body by increasing the circulation of blood and oxygen especially in the spinal and pelvic regions, stimulates internal organs, stimulates the thymus gland, relieves stress and fatigue, clears passages of the heart and lungs, and improves digestion.

• • Sphinx is a good warm-up pose for Cobra, so let’s begin there. Lying on your belly, lift the chest to come up onto the forearms. Align the elbows right underneath the shoulders with the forearms on the mat, parallel to each other. Press down into the forearms, shoulders down away from the ears. Keep energy through the legs and feet, pressing down through the top of the feet. If this is enough of a backbend, you may want to practice this version instead of doing Cobra.
  • Cobra is a deeper backbend than Sphinx. Start by lying on the belly with the hands on the mat at chest level. On an inhale breath, press into the hands lifting the chest. Keep a slight bend in the elbows and hug the elbows in toward the torso. Keep the shoulders relaxed down. Keep energy in the legs and continue to press down through the top of the feet.
  • Stay in the pose for 5 breaths.  To come out of the pose, lower the chest back to the mat on the exhale breath.

4. Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana stimulates lymph drainage, calms the nervous system and increases blood circulation throughout the body.

• Start in table position. Walk the hands forward about a handprint. Spread the fingers wide and press down into the palms.  Tuck the toes and lift the hips up and back, bringing the head between the arms and lengthening the spine. Straighten the legs and bring the heels toward the floor. It’s fine to keep a slight bend in the knees and have the heels lifted off the floor. Length through the back is most important. I wrote a post all about Downward Facing Dog and why it should be a part of your daily life!
• Stay in the pose for 5 or more breaths. To come out of the pose, lower the knees to the mat on the exhale.

5. Jathara Parivartanasana – Simple Reclined Twist

Jathara Parivartanasana improves circulation throughout the gut, improves digestion, removes toxins and metabolic waste from internal organs and oxygenates abdominal organs.

• Lie on your back with your arms in a T position. Bring the knees into the chest. On the exhale breath, take the knees to the right, keeping the knees together and the shoulders pressing down into the mat. Inhale, knees back to center. Exhale knees to left. In order to perform the pose correctly, keeping knees together and both shoulders on the mat, a blanket is a comfortable prop under the knees.  Repeat 5-10 times per side.

6. Setu Bandha Sarvangasana – Bridge Pose

Setu Bandha Sarvangasana stimulates the thymus gland and improves blood circulation. This pose stimulates the endocrine system.

• Lie on your back, bend both knees with feet on the floor. With the feet about hip-width distance apart, bring the heels in close to the hips. Arms are on the mat alongside the body. Take an inhale breath, on the exhale engage the core and press the low back firmly into the mat. On the next inhale, press into the feet and lift the hips up and open the chest. Walk the shoulders in toward each other.  If it’s available to you, clasp the hands together underneath the body and press down through the arms. Take 5+ breaths in the pose. Then release the hands, walk the shoulders wide and roll down through the back on the exhale breath.

7. Legs Up the Wall Pose (Viparita Karani)

Viparita Karani calms the mind, relieves stress, and increases circulation. When we are under stress, our immune system is compromised.

• Sit with the side of your body next to the wall. Come down onto your back, perpendicular to the wall. Walk your feet across the wall and extend the legs up the wall. The hips can be close to the wall or if the backs of the legs are tight, move the hips out further from the wall. Stay at least 5 minutes, work up to 15+ minutes.

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See my post dedicated to this pose to get more information about how props can be used. I also have a video showing how to get into the pose and how to use props. Check out my YouTube video Boost Immunity with Yoga – a video demonstrating the poses contained in this post! My blog post is Relax With Legs Up the Wall Pose. In the picture above, I am fully supported with multiple props, (blankets, eye pillow, strap, yoga mat) which is ideal. The pose is most relaxing when using all the noted props.

That’s my sweet little, senior Yorkie, Lily, in the background!

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Practice the Sequence Regularly

Do this seven pose yoga sequence 3-4 times per week to keep your immune system functioning optimally and remain healthy! You will reap many benefits from doing this enjoyable sequence.