Sun salutation -different poses

4 Simple Asanas to Strengthen Your Immune System

Practice asanas strengthen your immune system. Because the immune system is a defense system of the body that protects you against viruses and other microbes

Asanas to Strengthen Immune System-Keeping one’s immune system right and active has always been everybody’s concern. It is always a suggestion from doctor’s but during this tough time of COVID-19 boosting the immunity became the first and foremost priority of everybody. So what exactly this much concerning the immune system is? Why is it so important? Your immune system is a defense system of the body that protects you against viruses and other microbes. The very role of the immune system comprises a collection of structures and processes within the body to protect against disease or other potentially damaging foreign bodies. 

Immune system is made in various organs of the body including Adenoids, Bone marrow, Lymph nodes, Lymphatic vessel, Payer’s patches, spleen, Thymus, Tonsils.        

Throughout life, you have to focus on the areas which strengthen your immune system by following simple technics –

Taking only a good diet and nutritious

  • Maintaining hygiene,
  • Taking proper sleep,
  • Avoid alcohol or take it in a moderate dose,
  • Daily exercise
  • Yoga and meditation,
  • Good food habits, eating leafy vegetables, fruits, nuts.

Stress nowadays has become a very common word. Nowadays everyone gets stressed too often and quickly. Short bursts of stress for a long time are not good for your health and immune system. Taking only a good diet and nutritious food is not sufficient; you need to strengthen your core systems.

For maintaining the core system, the much in fashion yoga/ asana are rewarding and profitable as it also helps in achieving a peaceful mind. It doesn’t involve aggression, muscular wear and tear, any fancy and heavy equipment. Just a peaceful space and you are good to go.

4 Simple Asanas to Strengthen Your Immune System- to begin with:


Anulom- Vilom to make your Immune system strong

First sit in Sukhasana or Padmasana with your hands resting sideways on the knees.

Keep your back straight and shoulder in a relaxed position.

If you begin from the left, then close the right nostril with your right thumb and inhale slowly to fill up your lungs. Now, exhale slowly from the right nostril. Repeat the same process from Right nostril.

 It is essential to focus on your breath and practice the technique slowly.

 Repeat 60 times or for 5 minutes. It will be better if you perform it early morning.


  • Anulom-Vilom is excellent for respiratory issues like asthma and allergies. It builds up stamina in the lungs.
  • It removes toxins from the body.
  • Helps in balancing and relaxing the nervous system.
  • You can release your stress and help handle your depression.

Bhastrika/ Bellows Breath

Sit straight, relax your shoulders, and take a few deep breaths in and out from nose. With each inhale, expand your belly fully as you breathe. 

Begin bellows breathing by exhaling forcefully through your nose. Follow by inhaling forcefully at one second per cycle.

Make sure the breath is coming from your diaphragm; keep your head, neck, shoulders, and chest still while your belly moves in and out.

Take a break off 10 seconds again; Start with 30 breaths if you are comfortable you can have similar two rounds. You gradually increase the breath rounds if you feel comfortable.


  • This exercise is good for your lungs.
  • It gives strength to your lungs; opens the lungs so you can inhale more oxygen.
  • This helps reduces extra fat from the body.
  • Do not practice Bhastrika if you’re pregnant, have uncontrolled hypertension, epilepsy, seizures, or panic disorder. Avoid practicing Bhastrika on a full stomach; wait at least two hours after eating.
Simple Asanas to Strengthen Your Immune System

Surya Namaskar/Sun Salutation

Surya Namaskar For making your Body system strong

It is a kind of exercise; perform at the time of sunrise to greet the new day. This sequence of postures can be a complete practice or can prepare you for a longer asana routine. Surynamaskar are often performed in sets of five, but if you are new to the practice, you can begin with two or three. During every sequence, synchronize your breath with the movements of your body.

For better and fast results you can hold every position up to 10 counts.

Benefits of Surynamaskar or Sun Salutation

  • The postures are the right blend of warm-ups and Asana.
  • It helps to keep you disease-free and healthy.
  • Regular practice enhances flexibility and promotes balance in the body.
  • Improves blood circulation, and strengthens your heart.
  • It helps to tone the digestive tract.

Matsyasan or Fish pose

Fish Asanas for strengthening Spine and Balance Harmones

Bend the right leg and keep the right foot on the left thigh.

Bend the left leg and place it on the right thigh.

With the help of your elbows lift the back arch the back maximum and rest the crown on the mat and hold this position for a minimum of 30 seconds.

Hold the big toes with the hands.

Return to the initial position.

 Relax and inhale.

 Repeat the process 6-8 times.

 Point to remember during Asana.

Body should not fall flat on the ground.

Don’t lift the buttocks.

Knees touch the ground.

Crown rest on the ground, not back of the crown.


  • The stretched upper body allows airflow, extra oxygen flows into the lungs.
  • Functions of the parathyroid, pineal, pituitary, and adrenal glands, regulating the hormonal functions within your body, when neck and spin are stretched.
  • It improves posture, flexibility, digestion, thus reducing constipation.
  • This all poses allows you to de-stress and detoxify with ease, therefore strengthening your immune system and improving your overall health and happiness.

Like these, there are varieties of yoga/ Asana which prove to be beneficial for your health, important for your immune system. For a happy, sound, and healthy immune system apart from eating well and healthy you need to adopt some healthy practices also which will elevate and support the immune system making it strong from the core.

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