Yoga and the Immune System

Boosting our immune system is very important to maintain a strong defence system as it fights against viruses, bacteria and protects us from various diseases. A healthy immune system can be achieved by adopting a healthy lifestyle. A balanced and nutritious diet, hydration, enough sleep, and physical activity such as walking, running, yoga, etc., improve the natural defence mechanism of our body. Yoga also helps in maintaining a harmony between the mind and the body. Yoga is a combination of physical activity, breathing techniques and concentration, which strengthen the body and relax the mind. All these things together help to boost immunity.

Benefits of Yoga to Build a Strong Immune System

  1. It reduces stress: Stress reduces our immune system by compromising its ability to fight off antigens and thus making us more prone to infections and diseases. Stress also increases the risk of conditions like depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s, and asthma. Yoga is known to be helpful in lowering stress hormones and calming down the nervous system, which in turn boosts the immune system. The 2 yoga asanas that help to reduce stress are Sasakasana and Shavasana.

  2. It strengthens the respiratory health: Breathing techniques involved in yoga help to maintain the health of our respiratory system. Controlled breathing practiced in yoga not only improves blood flow and relaxes the mind, but it also helps to lower the stress levels and increase the efficiency of our lungs. All these things together help to improve the functioning of the immune system. The 2 yoga asanas which will help to improve respiratory health are Nadishodhana pranayama and Kapalabhati pranayama.

  3. It regulates the functioning of all organs: Practicing yoga regularly improves blood circulation. This ensures optimal blood flow to all the organs of the body and thus they perform better. Healthy organs eventually lead to a healthy immune system. Trikonasana and Ushtrasana are the 2 yoga asanas which improve blood flow in the body.

  4. It keeps the muscles and joints in great shape: Lack of physical activity, improper dietary habits, and weak bones can aggravate joint and muscular pain. Yoga can help to lubricate the joints with synovial fluids and also keep the muscles in good health through strengthening exercises, thus helping to eliminate the pain.

5 Yoga Exercises for a Healthy Immune System

  1. Dhanurasana: This asana is named after the shape of the body formed (a bow shape) while performing this asana.
    How to perform:

    • Lie on the stomach, your feet hip-width apart and arms by the side of your body.
    • Fold the knees, take your hands backwards and hold your ankles.
    • Breathe in, lift your chest off the ground and pull your legs up and back.
    • Look straight ahead, a smile on your face, and keep the pose stable.
    • The body should be curved and taut as a bow. Take deep breaths as you relax and pay attention to your breath. Bend to your comfort.
    • After 20 seconds, exhale and gently bring your legs and chest to the ground. Release ankles and relax.

  2. Balasana: This asana is also called the child’s pose and is a restful asana. It can be a part of more challenging yoga poses.
    How to perform:

    • Sit on your heels, with your knees together or apart.
    • Slowly, exhale and bend forward by lowering your forehead to touch the floor.
    • Keep your arms along the upper body, with palms facing upwards.
    • Or else, reach out your arms towards the front of the mat, palms facing downwards on the mat.
    • Gently press your chest on the thighs or between the thighs if the feet are apart.
    • Hold for 45 seconds to 1 minute.
    • As you inhale, pull the navel towards your spine. While exhaling, soften your body and the arms.

  3. Bhujangasana: This asana is also called the Cobra pose, as it resembles a snake with its hood raised. Bhujangasana is a part of Padma Sadhana and Surya Namaskar.
    How to perform:

    • Lie on the stomach, your toes flat on the floor and forehead resting on the ground.
    • Keep your legs close together, feet and heels lightly touching each other.
    • Place palms downwards under your shoulders, keeping elbows parallel and close to the torso.
    • Take a deep breath and slowly lift your head, chest, and abdomen. Keep your navel on the floor.
    • Use your hands to pull your torso off the floor.
    • Curve your spine and straighten your arms by arching your back as much as possible.
    • Tilt your head back and look up but don’t overdo the stretch. The feet should be close together.
    • Breathe out and gently bring your abdomen, chest, and head back to the floor.

  4. Halasana: This yoga pose gets its name after a farming tool popularly used in India, the Hal.
    How to perform:

    • Lie on your back, your arms beside you with palms downwards.
    • As you inhale, use the abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
    • Continue to breathe normally. Support your hips and back with your hands, and lift them off the ground.
    • Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor.
    • The back should be perpendicular to the floor.
    • Hold the pose and let your body relax with each breath.
    • After about a minute, gently bring your legs down as you exhale.

  5. Uddiyan Bandha: This yoga asana or pose involves the muscles of the stomach and the diaphragm.
    How to perform:

    • Stand straight, keeping your feet at a distance of 1 to 1.5 feet.
    • Bend the knees a little. Place the left palm on the left knee and the right palm on the right knee.
    • Bend shoulders and neck towards the front so that the weight of the body is shifted onto the knees through the hands.
    • This pose reduces the strain on the stomach, allowing the muscles to relax.
    • Inhale deeply and exhale gradually.
    • While exhaling, try and shift the stomach muscles towards the inner side.
    • Lift the ribs and push the muscles from within upwards gently. If the stomach muscles are relaxed, they can be pushed up easily.
    • Remain in this pose till you exhale fully.

Conclusion:

Prioritizing and focusing on a healthy body is very essential. Regular and consistent practice of yoga, with focus on breathing techniques can strengthen the immune system and improve overall health. Improving the immune system through yoga practice will help to stay away from various infections and diseases. Yoga helps to enhance physical strength and improve flexibility and stamina. It also improves mental well-being. So practice yoga regularly and boost your immunity.