7 basic yoga poses to improve immunity against COVID-19

Improving immunity is one of the biggest concerns of the year 2020 because of the Global Pandemic COVID-19. In this blog, you will get to know about 7 basic yet most beneficial yoga poses to improve immunity and strengthen your immune system.

Can Yoga Improve Your Immunity?

In short, yes. Practicing yoga every day not only improves immunity but also boosts overall health. For centuries yoga is used to improve immunity and strengthen the immune system. Not only this, if yoga is practiced correctly then it can recharge your body, flush out the toxins and negative energy, improve the functioning of your vital organs, and many more.

There are hundreds of yoga poses out there and each of the hundreds has there very own benefits. Some are to increase flexibility and muscle strength or some are just to make the body relaxed and relieve stress.

But here, in this blog, we’ll mainly focus on the yoga poses that improve immunity. So below are the 7 basic yoga poses to improve immunity.

7 basic yet beneficial yoga poses to improve immunity are as follow:

1. Bhujangasana – Cobra Pose

Yoga poses to improve immunity
Bhujangasana – Cobra Pose

Bhujangasana – Cobra Pose (Step by Step Instructions)

  • Step 1– Start with lying on your stomach. Now keep your palms on your chest level i.e beside your chest.
  • Step 2– Breathing in, straighten your arms to lift up your chest off the ground.
  • Step 3– Stay in this pose for about 15-30 seconds and get back to the initial position with breathing out. Make sure you don’t push yourself too much.

Bhujangasana – Cobra Pose (Benefits)

  • Makes your spine strong
  • Provide a good stretch to the chest, shoulders, lungs, and stomach.
  • Helps stimulate abdominal organs.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system

Avoid doing Bhujangasana – Cobra Pose, if you have any serious back injuries, Carpal tunnel syndrome, headache, or Pregnancy.

2. Adho Mukha Svanasana – Downward-Facing Dog

Yoga poses to improve immunity
Adho Mukha Svanasana – Downward-Facing Dog

Adho Mukha Svanasana – Downward-Facing Dog (Step by Step Instructions)

  • Step 1– Start this pose by lying on the ground with your hands and knees, then slowly lift up your knee slightly bend off the ground and then make your knees straight. Beginner’s tip- You can keep your heels lifted off the ground.
  • Step 2– Try looking at your belly and push your chest towards the ground for a good body stretch.
  • Step 3– Keep breathing normally and hold the final position from anywhere between 15-30 seconds.
  • Step 4– While breathing in, get to the initial position. Don’t overstretch, you can keep your knees bend but make sure to keep your spine straight.

Adho Mukha Svanasana – Downward-Facing Dog (Benefits)

  • Improves digestion.
  • Makes your arms and legs strong.
  • Makes you feel more energetic.
  • Calms the brain and helps relieve stress.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system.

Avoid doing Adho Mukha Svanasana – Downward-Facing Dog, if you have carpal tunnel syndrome or diarrhea or high blood pressure.

3. Balasana – Child’s Pose

Balasana - Child's Pose
Balasana – Child’s Pose

Balasana – Child’s Pose (Step by Step Instructions)

  • Step 1– Start this pose by sitting in vajrasana.
  • Step 2– While breathing in lift up your hands and breathing out slowly start bringing your hands down to the ground.
  • Step 3– Keep breathing normally, and hold the final position for anywhere between 30-60 seconds.
  • Step 4– While breathing in, get back to the initial position.

Balasana – Child’s Pose (Benefits)

  • Provides a gentle stretch to hips, ankles, and thighs.
  • Clams the brain.
  • Helps in stress relief and fatigue.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system if practiced regularly.

Avoid doing Balasana – Child’s Pose, if you have knee injuries or diarrhea or pregnancy.

4. Viparita Karani – Legs Up The Wall Pose

yoga poses for improving immunity
Viparita Karani – Legs up the walls pose

Viparita Karani – Legs up the walls pose (Step by Step Instructions)

  • Step 1– Just lie on the floor facing the roof near a wall with legs up and your buttocks touching the wall as shown in the image above.
  • Step 2– You can keep your hands straight or above your head. Keep breathing normally. Hold this position for anywhere between 30-60 seconds.

Viparita Karani – Legs up the walls pose (Benefits)

  • Improves digestion.
  • Reliefs headache.
  • Good for low or high blood pressure.
  • Helps fighting insomnia and migraine.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system if practiced daily.

Avoid doing Viparita Karani – Legs up the walls pose if you have serious eye problems or serious back or neck injuries.

5. Tadasana – Mountain Pose

Tadasana - Mountain Pose
Tadasana – Mountain Pose

Tadasana – Mountain Pose (Step by Step Instructions)

  • Step 1– Stand straight with legs joined and hands on the side of your body at some distance. Keep breathing normally. Stay in this position for anywhere between 15-30 seconds.
  • Step 2– You can also lift up your hands and heels while breathing in, if you want to.

Tadasana – Mountain Pose (Benefits)

  • Improves your body awareness and posture.
  • Strengthens the legs
  • Establish a good balance between your mind and body.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system if practiced regularly.

Avoid doing Tadasana – Mountain Pose, if you are pregnant or feeling dizzy or light-headed.

6. Paschimottanasana – Seated Forward bend

yoga poses to improve immunity
Paschimottanasana – Seated Forward bend

Paschimottanasana – Seated Forward bend (Step by Step Instructions) 

  • Step 1– Start this pose by sitting on the ground with your knees straight and upper body perpendicular to the floor.
  • Step 2– Breathing in, take your hand above, and then breathing out touch your toes with your hands. Keep breathing normally. Hold the position for anywhere between 15-30 seconds.
  • Step 3– Breathing in, come back in the initial position. Beginner’s tip– You can keep your knees bent if you want but make sure to keep your spine straight.

Paschimottanasana – Seated Forward bend (Benefits)

  • Helps in healing asthma, high blood pressure, infertility.
  • Improves digestion.
  • Stretches thighs and knees.
  • Calm the mind, relieve from headache, insomnia.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system

Avoid doing Paschimottanasana – Seated Forward bend, if you have any back injuries.

Click here to learn more about this pose.

7. Matsyasana – Fish Pose

Yoga poses to improve immunity
Matsyasana – Fish Pose

Matsyasana – Fish Pose (Step by Step Instructions)

  • Step 1– Start this pose by lying on the floor with your back.
  • Step 2– Lift up your buttocks and place your hand under your buttocks, palms should be facing the floor.
  • Step 3– Lift your back and rest your body on your head. Keep breathing. Hold the final position for anywhere between 15-30 seconds.

Matsyasana – Fish Pose (Benefits)

  • Provides a good stretch to the neck and belly.
  • Improve the abdominal organs.
  • Improves body posture.
  • Considered one of the best yoga poses to improve immunity and strengthen the immune system if practiced regularly.

Avoid doing Matsyasana – Fish Pose, if you have low blood pressure or insomnia or migraine, or back injuries.

Conclusion

So these were the 7 yoga poses for improving immunity. Not only immunity but these 7 yoga poses can do wonders with your body if you practiced them regularly. In any of these poses, don’t push yourself, do all these poses with the flow and concentrate on your breaths for better results.

You can end these 7 yoga poses with some breathing exercises and Shavasana (Corpse Pose).

Frequently Asked Questions (FAQ)

How much time it will take me to improve my immune system by yoga?

Well, it depends, but it is obvious it will take time.
“What comes easy, won’t last long”

Which is better yoga or workout?

Well, yoga focuses on Steady postures and relaxation on the other hand workout focuses on building or increasing muscle mass.

Which is the best time to do yoga?

The best time for yoga is in Morning before breakfast.

6 thoughts on “7 basic yoga poses to improve immunity against COVID-19”

  1. Usually, I never comment on blogs but your article is so helpful during this difficult time that I unable to stop myself to say something about it. You’re doing a great job Man, Keep it up.

    Reply

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