Yoga offers benefits beyond physical exercise by strengthening your immune system and helping your body maintain its defenses. Through its blend of movement, breathing techniques, and relaxation methods, yoga serves as a practical approach to illness prevention and immune support. Practicing certain poses regularly can activate the lymphatic system while reducing stress levels and enhancing blood flow throughout the body. These elements play important roles in maintaining immune health. The following five yoga poses can support your body’s natural defenses and help you stay healthy.
1. Downward-Facing Dog (Adho Mukha Svanasana)
This classic yoga pose not only strengthens your arms, legs, and core, but it also helps to increase blood flow and oxygen circulation throughout the body. By positioning your head below the heart, this pose encourages the proper functioning of your lymphatic system, which plays a crucial role in the body’s immune response.
How to do it:
- Start in a tabletop position with your hands and knees on the mat.
- Tuck your toes and lift your hips toward the ceiling, creating an inverted V-shape with your body.
- Press your hands into the mat and keep your feet flat, aiming to stretch your heels toward the floor.
- Hold for 30 seconds to 1 minute, breathing deeply.
2. Child’s Pose (Balasana)
Child’s Pose is a restful position that calms the nervous system and can reduce stress levels. Chronic stress suppresses immune function, making it important to incorporate poses that promote relaxation and reduce anxiety. This pose helps to relax the body, restore energy, and improve the function of the digestive and respiratory systems.
How to do it:
- Begin on your hands and knees, then lower your hips back toward your heels.
- Stretch your arms out in front of you, lowering your forehead to the floor.
- Breathe deeply and hold the pose for 1 to 3 minutes.
3. Warrior II (Virabhadrasana II)
This powerful standing pose strengthens your legs, opens up the chest, and improves overall stamina. Warrior II also engages the lungs, increasing your ability to breathe deeply and efficiently. Proper breathing and circulation are vital for a strong immune system, and this pose helps with both.
How to do it:
- Start by standing with your feet wide apart.
- Turn your right foot out 90 degrees and bend your right knee at a 90-degree angle.
- Extend your arms out to the sides, parallel to the floor, with palms facing down.
- Hold for 30 seconds to 1 minute on each side, focusing on deep breaths.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose involves moving smoothly between two positions that work to stretch and strengthen your spine. The back and forth motion creates a massaging effect on your abdominal organs. This helps your digestive system work better and supports your body in removing waste & toxins. The movement pattern also expands your lung capacity. When your lungs can hold more air you breathe more effectively and your immune system functions at a higher level.
How to do it:
- Start in a tabletop position on your hands and knees.
- On an inhale, arch your back and lift your tailbone and head toward the ceiling (Cow Pose).
- On an exhale, round your back, tuck your tailbone, and drop your head (Cat Pose).
- Repeat for 1 to 2 minutes, moving with each breath.
5. Legs Up the Wall (Viparita Karani)
This restorative pose is incredibly effective at relieving stress and promoting circulation. By resting with your legs elevated against the wall, you help reduce inflammation and boost your lymphatic flow, two critical elements in maintaining a healthy immune system. The gentle inversion can also help with drainage and detoxification.
The return of the aircraft carrier Truman, a signal badly received by the US Navy facing future wars
How to do it:
- Sit next to a wall and lie down on your back, placing your legs up against the wall.
- Keep your arms relaxed at your sides, palms facing up.
- Close your eyes, breathe deeply, and hold for 5 to 10 minutes.
Incorporating these five yoga poses into your daily routine can help keep your immune system strong and your body prepared to fight off illness. By combining mindful movement, breathing exercises, and relaxation, yoga offers an effective and natural way to support your overall health and well-being.
