Top 7 Yoga Asanas to Boost Immunity

In the quest for optimal well-being, the ancient practice of yoga stands as a beacon of holistic health. By nurturing the connection between mind, body, and breath, yoga offers a transformative journey that boosts immunity and enhances respiratory capacity. Embark on this exploration of seven powerful yoga asanas, each accompanied by a step-by-step guide to help you embrace their benefits fully.

Some yoga asanas to boost your immunity

1.Surya Namaskar (Sun Salutation):

Step 1: Stand tall at the front of your mat, palms pressed together at your heart center.
Step 2: Breath in deeply, extending your arms overhead and arching backward, gazing up.
Step 3: Breath out and fold forward, bringing your hands to the mat beside your feet.

Step 4: Breath in, extending your right leg back into a lunge while raising your arms overhead.
Step 5: Breath out and bring your left leg back, coming into a high plank position.
Step 6: Lower your knees, chest, and chin to the mat, keeping your hips lifted.
Step 7: Breath in, sliding forward into Cobra pose, lifting your chest, and gazing upward.
Step 8: Breath out, lifting your hips and pressing back into Downward Facing Dog.
Step 9: Breath in, stepping your right foot forward into a lunge, raising your arms overhead.
Step 10: Breath out, bringing your left foot forward and folding forward.
Step 11: Breath in, rise, extend your arms overhead, and arch backward.
Step 12: Breath out, returning to the starting position with hands pressed together at your heart center.


2. Anulom Vilom Pranayama (Alternate Nostril Breathing):

Step 1: Sit adequately on an erect spine and calm your shoulders.
Step 2: Close your eyes and put your right thumb on your right nose, softly closing it.
Step 3: Breathe deeply through your left nose, filling your lungs.
Step 4: Close your left nose along your ring finger, releasing the right nose.
Step 5: Breath out slowly on your right nose.
Step 6: Breathe in your right nose, then close it with your thumb. Step 7: Release the left nose and breathe out among it.
Step 8: Continue alternating the breath, breathe in under one nose and breathe out under the other, for some rounds.



3.Bhujangasana (Cobra Pose):

Step 1: Lie face-down on your mat, your legs expand, and the tops of your feet press into the floor.
Step 2: Place your palms below your shoulders, and your fingers circulate wide. Step 3: Breath in and steadily lift your head and chest off the mat, using your back muscles.
Step 4: Keep your elbows close to your body and stare forward, elongation your neck.
Step 5: Hold the pose for a few breaths, feeling the extent of your spine. Step 6: Breath out and slowly loosen, lowering your chest and head back down to the mat.


4.Ustrasana (Camel Pose):

Step 1: Kneel on your mat along your knees hip-width apart.
Step 2: Place your hands on your lower back, fingers mentioning the downside. Step 3: Breath in and lift your chest upside, arching your back and staring upside.
Step 4: If convenient, arrive your hands back to hang on to your heels.
Step 5: Keep your thighs perpendicular to the floor and press your hips forward side.
Step 6: Hold the position for some breaths, feeling the rise in your chest and abdomen.
Step 7: Breath out and slowly release, doing your hands back to your lower back.


5.Kapalabhati Pranayama (Skull-Shining Breath):

Step 1: Sit comfortably with an erect spine and relax your shoulders. Step 2: Take a deep inhalation, filling your lungs.
Step 3: Exhale forcefully through your nose, contracting your abdominal muscles.
Step 4: Allow the inhalation to happen naturally, without effort.
Step 5: Repeat this forceful exhalation followed by passive inhalation in a rhythmic pattern for several rounds.


6.Vrikshasana (Tree Pose):

Step 1: Stand tall with your feet hip-width aside, and arms comfortably at your sides.
Step 2: Transfer your weight onto your left foot and lift your right foot, placing the sole opposite your inner left thigh or calf.
Step 3: Find your balance and bring your hands together at your heart center.
Step 4: Fix your gaze on a steady point in front of you.
Step 5: Hold the pose for a few breaths, feeling rooted and steady.
Step 6: Exhale and slowly release, lowering your right foot back to the ground.


7. Savasana (Corpse Pose):

Step 1: Lie on your back with your legs extended and arms relaxed against your body.
Step 2: Close your eyes and permit your body to sink into the mat.
Step 3: Bring awareness to your breath, letting it flow naturally and effortlessly.
Step 4: Relax each part of your body, starting from your toes and moving upward.
Step 5: Stay in this state of deep relaxation for several minutes, absorbing the benefits of your practice.


Regular practice of these yoga asanas can contribute to boosting your immune system and overall health. However, it’s important to remember that yoga is just one aspect of a holistic approach to strengthening immunity.

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