Our bodies’ immune systems play a critical role in our overall health. It defends us against infections by combating viruses and bacteria. But the question is how to develop immunity? Will yoga asanas be able to help you in increasing your immunity? What are the yoga asanas which will be helpful? Is it quick, or does it take a while to show results?

So here at AyuRythm, we are going to answer your question, keep reading on.

Medical specialist have stressed for a long time that immunity development can be achieved only through a healthy lifestyle. Our body’s natural defense mechanism is strengthened by a nutritious diet, good sleeping habits, and physical activity such as yoga, exercise, etc.

When regularly practiced, yoga has proven to be highly beneficial. Different asanas improve your immunity, strengthen your body, increase overall energy, reduce anxiety and stress, and promote positivity and freshness in the mind.

So, here are some useful and effective yoga asanas to help you stay healthy and boost your immunity.

1. Sphinx Pose (Salamba Bhujangasana):

This pose is extremely beneficial to the nervous system and is excellent for overcoming anxiety and despair.


● Lie flat on your stomach with your hands on your sides and your forehead touching the ground. Keep your feet close together.

● Bring your hands forward until the palms of your hands are level with the top of your head.

● The palms of the hands face down and the forearm is resting on the floor. The elbows have been bowed.

● Take a deep breath and lift your head and chest off the ground. The area around the navel should be kept on the floor. Keep your eyes straightforward. To get the most out of your forearm, try to use it less. With the strength of the back muscles, the torso is kept raised higher.

● Stay in this posture as long as comfortable for you. In this position, breathe slowly and generally with mindfulness.

● Slowly lower the chest and head to the floor to release the posture. Raise your arms to your sides. Sit up and turn to one side.

2. Revolved Chair Pose (Parivrtta Utkatasana):

Yoga’s twisted poses are beneficial to the body’s general wellness. The revolved chair pose, in particular, allows the kidneys and digestive organs to “rang out” even more deeply, resulting in an internal detox.



● Start in a chair pose with your knees and weight primarily on your heels.

● Make a prayer position with your hands in the center of your chest.

● To stretch your spine, inhale. First, exhale to hinge forward, then rotate to the right, your left elbow catching outside your right thigh.

● To make extra space between your collarbones, press your palms together.

● Knees should be kept together. Reduce your hips by one inch.

● Before releasing to a forward fold, hold for 3–5 breaths. Return to your chair and do the same thing on the opposite side.

3. Standing Backbend (Anuvittasana):

Backbends are particularly beneficial to the glands that produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress, and other essential functions, which can become irritated as a result of stress.



● Starting in Mountain position, lay your palms on your low back/sacrum, fingers pointing down. Squeeze the thighs and buttocks while pressing into the feet and pulling up the knee caps.

● Begin to arch the torso backward by pressing the hips forward. Keep your head forward, or let it drop all the way back if it feels safe. Keep your legs and buttocks engaged and firm while supporting your weight with your arms.

● Take 3–7 deep breaths and hold them.

● To release, keep your knees, buttocks, and arms strong as you gently inhale back up, allowing your head and neck to come to a vertical position last.

4. Happy Baby (Ananda Balasana):

One of the most popular asanas is Happy Baby. Happy Baby is a terrific position to relax the mind and ring out toxins since we retain emotional tension in our hips. It also improves digestion and stimulates the kidneys.



● Lie down flat on your back. Bend your knees into your tummy with an exhalation.

● Take a deep breath and either grab the outsides of your feet with your hands or loop a strap or belt around each foot. Next, bring your knees up toward your armpits, opening them slightly wider than your body.

● So that your knees are perpendicular to the floor, place each ankle directly over the knee. Experiment with your feed. Gently push your feet into your hands (or the belts) while pulling your hands down to produce resistance.

5. Eagle Pose (Garudasana):

By pressing pressure points, this balancing stance helps to increase fresh blood flow throughout the body, providing the body with a jolt of immunity-boosting fluid.



● With your hands beside your thighs, stand in Tadasana.

● Raise and twist the right leg around the left leg.

● Fold both arms at the elbows now.

● Wrap the left arm over the right arm and twist it. Try to make the palms resemble the beak of an eagle or garuda by bringing them together.

● Fix your gaze in front of your body on a fixed spot. Then, bend your leg slowly and drop your body as far as possible.

● Throughout, keep your gaze fixed on the point in front of your body.

● Carry on with the opposite leg and arm in the same manner.


There you have it: five essential and beneficial yoga positions for immunity. A regular yoga practice mixed with a 20-minute meditation can improve one’s health. You can strengthen your immunity by practicing these yoga asanas. Still, one should also work on other parts of living a healthy lifestyle, such as learning to meditate and taking care of your mental health.