How Does Yoga Boost Immunity? 13 Health-Improving Poses—Sweatbox
Teacher training students studying the basics of yoga

Everyone’s lives have changed dramatically due to the recent global pandemic, whether it be as a form of retaliation over contracting the virus or the sense of isolation imposed by home quarantines. All of these are unintended consequences of COVID – 19, which have greatly diminished the quality of living of so many people throughout the world.

The Singapore Multi-Ministry Taskforce (MTF) has recently revised its streamlined Safe Management Measures (SMMs) for Sport and Physical Activity. The following regulations took effect last March 29, 2022, for all public and private recreational and physical activity facilities. Whether it’s an indoor or outdoor workout, the facilities must follow the SMMs, including wearing facemasks. A standard 1-meter social distance should also be maintained, as well as a limit of 10 people per group. For masked workshops, class numbers will be limited to 75 percent capacity, and all participants will be required to be vaccinated.

Although it has been over two years, the danger of COVID – 19 persists. Though we can’t avoid coming into contact with those sick, we can attempt to improve our defences. It might not always be unavoidable, but if we do acquire it, our strong, healthy bodies may be able to get us out.

While excellent sanitation is something that everyone should practise, one thing that can do is explore alternative methods to increase your immunity. Yoga is one approach to significantly boost your stamina without leaving the comfort of your own home. Physical exercise, food control, breathing exercises, and meditation are all used to enhance the body and soothe the mind. In turn, our immunity improves.

How Does the COVID – 19 Virus Affect the Immune System?

Bodily fluid droplets from an exposed patient’s sneeze, cough, or breathing initiate the coronavirus. These may be in the atmosphere or on a material you touch before putting your hands near your face, mouth, or nose. Symptoms such as fever, breathing difficulty, cough, sore throat, exhaustion, migraine, runny nose, loss of smell and taste, and nausea may appear between 2 to 14 days. It will then move to the respiratory system, where it may cause inflammation in the lungs, making breathing difficult.

In 3% – 10% of people infected with the COVID – 19 virus, mild to life-threatening illness develops. The immune system responds to the virus in such circumstances, resulting in inflammatory responses, intravascular blood coagulation, and cardiac damage.

Can Yoga Boost Your Immunity?

The coronavirus, as previously established, targets the airways and respiratory system, causing breathing difficulties. If left untreated, it can eventually cause more severe health problems such as pneumonia. For this reason, we must work to improve our immune systems so that if we do contract the virus, we will be able to bounce back.

Yoga is an excellent way to boost our immune system. It’s a meditative exercise that also has anti-inflammatory benefits. Stretching and deep breathing exercises may help us enhance our overall health, crucial in combating the sickness mentioned above.

Yoga, when done correctly, can revitalise the body, eliminate toxins and negative energy, and keeps the vital organs in good working order. It can work towards developing both internal and external resilience. Several yoga poses can aid immune system boosting, stability, and stimulation. It can also assist to fight oxidative stress, which is harmful to healthy tissues. Yoga relieves stress and tension on a systemic level, lowering inflammation and deterioration.

13 Immunity-Booster Yoga Poses and Its Health Benefits

Each yoga posture on this list is significant since it can help develop immunity. The more powerful your immune system is, the more likely you can easily overcome the virus. All you must do is attentively read each one and attempt to execute them even at home for a healthy lifestyle ahead.

Legs up the Wall

Sit quietly down on your mat with your back against the wall. Raise your legs gradually against the wall, lightly rotating your hips and pelvis. Make certain that your lower back and hamstrings are not strained. Allow your head to rest comfortably while elevating your hip muscles. The minor elevation will increase blood flow and provide additional benefits. Maintain this position for at least 5 to 15 minutes.

The pose requires you to descend and relax. It also strengthens neural connections, increases blood flow, and energises the entire body. It’s also suitable for people who have reproductive or fertility issues.

Forward Bend Pose

Spread your feet apart from a standing posture. Begin bending by folding your knees and relaxing your hips slightly. Keep your hands on the ground as you do this. For 5–10 breaths, hold this position.

Inversion exercises, such as this yoga position, can help reduce congestion and preserve the sinuses and mucous membranes, the body’s first line of defence. One of the most straightforward strategies to boost your immune system is to take a posture that compels you to yield to the floor and lean over.

Tree Pose

Maintain your balance while standing on one leg. The elevated leg must be bent, and your standing leg’s thighs should brace its heel. Lock your hands, and together raise your arms to the air. Before changing sides, keep your attention fixed forward and retain this position for several seconds.

This pose teaches you how to balance and puts your mind and body into harmony. It helps to strengthen the bones in your legs and hips.


Start by sitting flat down on the mat with your crossed legs. Stretch your body with your shoulders above your hips and your head arched over your shoulders. Utilise alternate nostril breathing technique and exhale softly after inhaling a big breath that spreads to the spine. For at least five breaths, hold the stretch.

Pranayama is one of the most basic and powerful strategies to enhance immunity while also instilling vigour and good energy in the body. It encourages deep breathing, reduces stress hormones, manages high blood pressure, and calms the heartbeat and any nervous tension, all of which help to boost immunity.

Fish Pose

Lie quietly with your back on the floor and maintain a straight line with your legs and arms beside your thighs. Your hands’ palms must be pressed against your bottoms. Inhale as you raise your torso off the floor with your palms. The top of your head should still lie flat as your shoulder and neck are lifted. Maintain an arched back, and your legs should be raised at a 45-degree angle. Hold the fish pose for a total of ten seconds.

The neck, chest, abdomen, and adductor muscles are stretched in this pose. It also activates two crucial regions of your body: the throat chakra, which is responsible for interaction and self-expression, and the crown chakra, which is responsible for knowledge and wisdom and is located at the crown of the head.

Cobra Pose

On your stomach, lay down. Place your palms on your chest’s sides. With your elbows facing outwards, your arms must be near your torso. Lift your forehead, shoulders, and neck while you inhale. To lift your torso, use the force of your arms. Try to keep your breathing in check by looking up. Your abdomen should be flat on the ground. For 5 seconds, hold the stance.

The cobra pose is a chest-opening position. It aids in releasing white blood cells, which boost immunity in the body. It also stimulates the hips, butt muscles, spine, chest, stomach, shoulders, and lungs, as well as improves blood circulation.

Cat and Cow Pose

Lie on the mat on all fours, while your wrists should be just behind your shoulders, and your knees must be directly beneath your hips. Inhale and lower your stomach towards the ground to perform the cow stance. Raise your chin and expand your shoulders as you glance up at the ceiling. Exhale and pull your back toward the air while bringing your stomach to your spine to move to the cat pose. Make a downward slant with the crown of your head, and do not let your chin fall. The cycle should be repeated 5 to 20 times.

This animal-like stance is excellent for carefully stretching the body and soothing the spine and abdominal organs.

Butterfly Pose

Sit quietly on the ground with your back straight and your legs stretched out in front of you. Pull the soles of your toes to your pelvis by bending your knees. Your feet’s heels should be in contact. Breathe deeply and softly lower your thighs and knees to the ground. Swing your thighs like a butterfly’s wings. Keep increasing your pace as you progress. Finally, make sure you breathe normally. 

This yoga pose extends your thighs, knees, and groin area while improving flexibility. It also alleviates weariness caused by prolonged standing or walking.

Pigeon Pose

Begin by bending on all fours on the floor. Lift your right knee forward in front of your left hip, and your right ankle is all around your left hip. Raise your left leg back while pointing your heel in the air. Exhale while stretching your spine, drawing your navel in, and expanding your chest. Exhale as you throw your hands above your head and descend your torso to the ground. Take the stance for at least five breaths and change to the opposite side. 

This will be a nice stretch if you’ve been working on a computer for a long time. It also equips you for bends and other seated postures by stretching your outer hips.

Staff Pose

Place your back and legs flat on the mat as you sit. You might rest against a wall to ensure that your body is perfectly aligned. Your shoulder blades, not your lower spine or the back of the head, should contact the wall. Without tightening your stomach, tighten your thighs by forcing them down the floor. Keep your feet and ankles flexed at all times. For 1 to 2 minutes, hold the posture.

Although it appears that you are simply sitting, this position is beneficial to your body. It stretches the shoulders while strengthening back muscles and improving posture.

Child’s Pose

Kneel on the ground, sit on your toes, and keep your feet together. Your thighs should be as broad as your hips apart. Exhale as you tuck your upper body between your thighs and tighten your hips to your navel. Stretch your spine and make it broader. Maintain a comfortable distance between the base of the skull and the bottom of your neck. Lay your arms, palms up, on your sides. Lower your shoulders across from you and rest your forehead on the ground. For 1 to 3 minutes, hold the Child’s pose.

This position is beneficial for clearing your chest and strengthening your immune system.

Bridge Pose

Lie on your back and fold your knees firmly against the floor with your feet. With your hands facing down, rest your hands on the sides of your body. The fingertips should lightly brush against the backs of your heels. Inhale as you raise your hips off the floor with the help of your feet. Maintain a comfortable distance between your knees. As you press down on your shoulders and arms, raise your chest. Squeeze your glutes and legs to elevate your hips higher. Hold your breath for 4 to 8 seconds.

It increases abdominal and body strength, expand the spine, energises the body, and stimulates the nervous system, among other things.

Corpse Pose

Make sure your legs are apart. Allow your feet to slide open to either side while keeping your legs straight. Keep your arms to the side of your body, slightly apart from your torso. Don’t try to maintain your palms open as you raise them upwards. Your whole body, also your face, should be relaxed. Enable the body to become heavy and your breathing to happen naturally. Stay for at least five minutes.

It aids in fighting off stress and reduces blood pressure. This posture encourages you to loosen up your body and mind while concentrating solely on breathing.

Disclaimer: Yoga Is NOT a Cure

Yoga is a holistic exercise that mentally and physically develops our bodies. In such a situation, the body’s line of defence strengthens as well. If we manage to live a healthier lifestyle, make appropriate dietary choices, and practice yoga postures and meditation regularly, we may easily live a healthy life. Yoga is not a cure-all for illnesses but rather a preventative measure. So, instead of waiting for COVID – 19 to pound on your doorstep, go ahead and beat it.

Reach out to us at Sweatbox Yoga if you’d want to discover further about yoga and its significance in strengthening immunity. To protect your safety and prevent the spread of viruses, you could also experience our yoga courses with a certified yoga teacher of your choosing. If you want to engage in an efficient yoga practice but are worried about the potential of COVID-19, try our in-studio classes to be fit while minimizing risk!

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.