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5 Easy Yoga Poses for Immunity

Our health and immunity are more important than ever as we face the “new normal” of living through a pandemic. Social distancing may keep us safe in the short term but maintaining a healthy immune system is a sure way to keep you and your family safe amidst the current pandemic. 

What does yoga have to do with immunity? Maybe more than we think! Yoga lowers immune comprising stress hormones as well as detoxifies the lymphatic system; helping the body maintain healthy organ systems. Unlike most workouts yoga takes a holistic whole body approach to health and healing. 

Though yoga in general is great for immunity below are some of the best yoga poses and practices known for maintaining a healthy immune system. Never done yoga before? Don’t worry these are yoga poses anyone regardless of skill level can practice!


Pranayama is another way of saying breathing exercises and is a key factor setting yoga apart from other workouts and healing systems. The focus on controlling and manipulating the breath is not only unique to yoga but also beneficial to the respiratory system. Conditioning the lungs through breath modulation keeps the respiratory system strong allowing highly oxygenated throughout the entire body.


Uttanasana (standing forward fold) is not only a great opening for the backs of the legs but also an amazing way to clear sinus congestion. Our sinuses are our first line of defence against infection, so keeping them clear and encouraging blood flow through the nasal passages ensures your nose and sinus can do the jobs they’re intended to do uninhibited.

Pro tip: If forward folds are uncomfortable to you bend your knees and place your hands on blocks. Or for a more restorative version place support the crown of your head on a block.

Parivrtta Prasarita Padottanasana:

Parivrtta Prasarita Padottanasana (revolved, wide-legged, forward fold) provides many of the same benefits as a standard forward fold when without the twist. Revolving the pose allows for extra opening in the chest and lungs prevents congestion from settling in the respiratory system as well as encourages deeper breathing and detoxification. 

Pro tip: If twisting in this pose is difficult take the bottom hand to a block and rest the extended arm with the hand on the hip. 

Ardha Matsyendrasana:

Ardha Matsyendrasana (seated spinal twist) opens the chest to allow better deeper breathing while detoxifying organs, and stimulating the digestive tract. Increasing circulation and detoxification allows your body to heal itself when fighting the possibility of infection.

Pro tip: If seated, spinal twist if difficult take a supine twist laying on your back by letting both knees fall to one side and looking over the opposite shoulder. 

Viparita Karani:

Viparita Karani (legs up the wall) drains the lymphatic system and calms the nervous system reducing inflammation and stress hormones that can adversely affect immunity. Legs up the wall also calms the nervous system allowing the entire body to work more effectively and efficiently.

Pro tip: Place a few blankets under your lower back for extra cushion and support.

The most important thing to remember is consistency is key in gaining the immune boosting benefits of yoga. A well maintained yoga practice can keep us from getting sick as well as help us bounce back faster if unfortunately we do get sick. Keeping our bodies healthy is now more important than ever. Taking care of our health and immunity is the best thing we can do for ourselves, our loved ones, and our communities!

This article and all included information is not intended as medical advice and does not treat or diagnose. Please consult with your healthcare provider for any health-related questions or concerns.

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About the Author: Alli began practicing Yoga as an extension of her BFA in Dance and quickly found her passion within these ancient practices. Her background in Yoga, dance, and energy healing grounds her work in curated individualized practices. To learn more visit: