Yoga for the Immune System - Yoga Practice Blog

Yoga for the Immune System

Yoga for the immune systemBy Bhavan Kumar and Kimaya Singh

Yoga for the immune system is a reality. One of the benefits of yoga is that it can help improve the immune system. There are a few different ways that yoga helps to boost immunity. First, yoga helps to reduce stress levels. When we’re stressed, our bodies produce cortisol, which can suppress the immune system. By practicing yoga and reducing stress, we can help keep our immune systems functioning properly. Additionally, yoga helps to increase circulation and get rid of toxins in the body. The deep breathing associated with yoga also helps to oxygenate the blood and improve overall health.


State Of Health

The immune system is the body’s protector. It is constantly fighting off viruses and bacteria that can cause us to become ill. Unfortunately, it can become further compromised if we don’t take care of ourselves. Things like stress, not getting enough sleep, and not eating enough healthy foods all take their toll on the immune system. Too many of us take on too much and don’t listen to our bodies when they tell us to slow down. This is another reason why your Yoga practice can be beneficial. Asana and pranayama strengthen your body and therefore can help to strengthen your immune system. As we know, we cannot control everything, but we can do our best to protect our state of health.

Emotional Health

It’s long been thought that emotional health can affect the immune system, and recent research has borne this out. One study found that people who had high levels of stress were more likely to get sick after being exposed to a virus. Another found that people who were depressed or anxious were more likely to have lower levels of certain immune cells. While it’s not yet clear exactly how emotional health affects the immune system, it’s clear that there is a connection.


Mental Health

There is a lot of evidence to suggest that mental health does indeed affect the immune system. For instance, people who are under a lot of stress tend to get sick more often than those who are not. Stress can impact the immune system in several ways, including by increasing levels of the hormone cortisol, which can suppress the immune system. Yoga and other relaxation techniques can help to reduce stress and improve mental health, which in turn can help to boost the immune system.

Physical Health

Debate surrounds the topic of whether or not physical health affects the immune system. Some people believe that being physically healthy can help to boost the immune system, while others believe that there is no correlation between the two. However, there is some evidence to suggest that being physically healthy can indeed help to improve the function of the immune system. For example, studies have shown that people who exercise regularly tend to have higher levels of immunity than those who don’t. Additionally, eating a healthy diet and getting enough sleep are also important factors in maintaining a strong immune system.



Inner Peace

As we practice Yoga training, we are more mindful of our bodies. That mindfulness can help us realize that we need to take care of our bodies more. That means making an effort to put healthy foods in our bodies and reduce the number of unhealthy things we put into our system. We have to keep our bodies strong. Asana practice can help us calm down and bring about that inner peace that is so crucial to keeping stress at bay. After all, stress is often the culprit behind many different illnesses and disorders. High levels of anxiety can have a number of adverse effects on the body. So it makes sense to practice Yoga in order to reduce the stress in our lives.

Calming the Mind

In today’s fast-paced world, many people just keep going and going until they hit that proverbial wall. Keeping up a hectic pace all the time isn’t healthy. We’re all busy, but taking the time to practice regularly can help us center ourselves and calm our minds. The gentle stretching of asana practice can help to release hormones in our bodies that not only make us feel good but also have the ability to fight off infections and other organisms that want to invade our bodies.


Slow Down

Mindfulness (of ourselves and others) and cleanliness are major factors when participating in a healthy Yoga training session and in daily life. We understand the importance of mindfulness when washing hands and the body. We have to slow down and focus on important tasks. Yoga can teach us to listen to our bodies, and by doing so we learn how to differentiate what is good for us and what is not. We need to recognize what our bodies are telling us to start listening to them, and your practice is a great way to start doing just that.

Yoga for the Immune System

Have you ever wondered how yoga can impact your immune system? The connection between yoga and immunity runs deep, intertwining physical, mental, and emotional aspects of well-being. When you practice yoga regularly, you not only strengthen your body but also support your immune function.

Yoga poses like downward dog, child’s pose, and cobra can help improve circulation and stimulate the lymphatic system. This enhanced circulation allows for better distribution of white blood cells throughout the body to fight off infections more effectively.

Pranayama techniques in yoga focus on controlled breathing patterns that can reduce stress levels. Stress has been known to weaken the immune system, so incorporating pranayama into your routine helps you maintain a balanced immune response.

The mindful nature of yoga encourages relaxation and stress reduction. As stress diminishes, cortisol levels decrease, enabling the immune system to operate optimally.


Specific Yoga Poses for Boosting Immune Function

The practice of yoga offers a range of specific poses that can help boost immune function. One effective pose is the Cobra Pose (Bhujangasana), which stimulates the thymus gland, which is responsible for producing T-cells that support immunity. Another beneficial pose is the Bridge Pose (Setu Bandhasana), which opens up the chest and increases blood circulation, aiding in lymphatic drainage.

Additionally, practicing the Shoulder Stand (Sarvangasana) can help regulate thyroid function, which is crucial for a healthy immune system. The Fish Pose (Matsyasana) stretches the chest and stimulates organs like the thymus and spleen, which are vital for immunity. Incorporating these poses into your yoga routine can strengthen your body’s defense mechanisms and promote overall well-being.

Pranayama Techniques for Strengthening the Immune System

Pranayama techniques, a vital aspect of yoga practice, significantly strengthen the immune system. Practitioners can enhance lung capacity and oxygen circulation throughout the body by incorporating controlled breathing exercises, such as deep belly breathing or alternate nostril breathing.

Engaging in pranayama regularly can help reduce stress levels and promote relaxation, essential for optimal immune function. The rhythmic breathing patterns calm the mind and stimulate the parasympathetic nervous system, which supports overall health and well-being.

Moreover, specific pranayama practices like Kapalabhati (skull-shining breath) or Bhramari (bumblebee breath) can boost energy levels and improve mental clarity. These techniques aid in detoxifying the body by removing impurities and increasing vitality.

Incorporating pranayama into your daily routine can create a strong foundation for a resilient immune system that effectively combats illnesses and infections. Start exploring these powerful breathing exercises today to experience their transformative effects on your health and immunity.


The Role of Meditation in Supporting Immunity

Meditation supports the immune system by reducing stress levels and promoting overall well-being. When we meditate, our bodies enter a state of deep relaxation, allowing the immune system to function optimally. Meditation helps lower cortisol levels associated with stress by calming the mind and releasing tension, which can weaken immunity.

Through regular mindfulness meditation, individuals can enhance their bodies’ ability to fight off infections and illnesses. The focus on breath awareness during meditation also improves respiratory function, benefiting the lungs – a key player in immune defense.

Moreover, meditation boosts feelings of positivity and optimism, which are linked to stronger immune responses. This mind-body connection cultivated through meditation is essential for maintaining a healthy balance within the body’s defense mechanisms. So next time you sit down to meditate, know that you’re not just relaxing your mind—you’re also strengthening your immunity from within.

Incorporating Yoga for Holistic Health

Incorporating yoga into your routine goes beyond physical exercise; it’s about nurturing your overall well-being. When you practice yoga for holistic health, you’re not just focusing on the body but also on the mind and spirit.

Yoga helps to balance all aspects of one’s being, promoting harmony within oneself. It encourages mindfulness, self-awareness, and a deeper connection with one’s inner self.

Incorporating yoga for holistic health creates a space for relaxation and rejuvenation in your daily life. This practice allows you to release stress, tension, and negative energy that may impact your overall wellness.

Regular yoga sessions can enhance your mental clarity, emotional stability, and spiritual growth. It’s a journey toward achieving balance and alignment in all areas of your life.


Yoga Lifestyle for Optimal Immune Health

Incorporating a yoga lifestyle into your routine can significantly impact your immune health. Yoga’s holistic approach goes beyond physical postures, promoting balance and harmony in the body. Practicing asanas regularly stimulates the lymphatic system, which plays a crucial role in immunity.

The mindful breathing techniques used in yoga help reduce stress levels, which can weaken the immune response. Deep breathing exercises like pranayama enhance lung function and oxygenate the blood, supporting overall well-being. Maintaining a consistent yoga practice can improve sleep quality and regulate hormone levels that influence immune function.

Adopting a yogic diet rich in whole foods and hydrating fluids further boosts your body’s defense mechanisms. Nourishing yourself with nutrient-dense meals supports optimal immune health from within. Embracing a yoga lifestyle isn’t just about exercise; it’s about cultivating mindfulness and self-care practices that benefit your overall well-being.

The Connection for a Stronger Immune System

The mind-body connection plays a crucial role in supporting a robust immune system. When we experience stress or negative emotions, it can weaken our body’s defense mechanisms, making us more susceptible to illness. On the other hand, cultivating a positive mindset and managing stress can enhance our immune function.

Yoga offers a holistic approach to strengthening this mind-body link. Through mindful movement and deep breathing techniques, yoga helps calm the nervous system and reduce inflammation. This balance is essential for maintaining optimal immune health.

By practicing yoga regularly, you improve your physical strength and boost your mental resilience. Staying present in the moment allows you to better cope with challenges and maintain equilibrium within your body.

Incorporating mindfulness practices alongside yoga can further deepen this mind-body connection. By being aware of your thoughts and emotions without judgment, you create space for positivity and healing energy to flow freely throughout your entire being.


Mindfulness Techniques for Immune Support

In immune support, mindfulness techniques are crucial in maintaining overall well-being. By bringing awareness to the present moment, mindfulness helps reduce stress levels — a significant factor in immune function.

Mindfulness breathing exercises can calm the nervous system and promote relaxation, positively impacting immunity. Focusing on sensations within the body during meditation sessions can also enhance our mind-body connection, allowing us to understand better and respond to signals from our immune system.

Mindfulness encourages us to observe our thoughts without judgment, helping us cultivate inner peace that can alleviate anxiety and its detrimental effects on immunity. Mindfulness activities such as yoga or tai chi can strengthen this mind-body connection.

By incorporating mindfulness into our daily routine, we equip ourselves with valuable tools for supporting our immune system naturally and holistically. Embracing these practices empowers us to navigate life’s challenges with resilience and balance.


As we wrap up our exploration of yoga for the immune system, reflecting on the key points discussed throughout this blog post is essential. Understanding how yoga can support our immune health involves recognizing the intricate connection between mind and body. We can enhance our overall well-being through specific yoga poses and mindful breathing techniques.

By incorporating regular practice into our daily routine, we can strengthen our physical bodies and mental resilience. Yoga’s holistic approach empowers us to cultivate a balanced and harmonious lifestyle that fosters optimal immune function.

Remember, taking care of your immune system goes beyond just physical exercise; it also encompasses nourishing your mind with meditation and mindfulness practices. Embracing a yogic lifestyle is a journey toward self-care and inner harmony, ultimately contributing to a more robust immune system.

In essence, by prioritizing self-care through yoga, we can prepare for a healthier and more resilient life ahead.



Incorporating yoga into your daily routine can significantly boost your immune system. You can support your body’s natural defense mechanisms by practicing specific yoga poses, engaging in pranayama techniques, and embracing meditation and mindfulness. Remember that a holistic approach to health is critical – nurturing your mind and body will contribute to optimal immune function.


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Related Research

Falkenberg, RI, Eising, C, Peters, ML. Yoga and immune system functioning: A systematic review of randomized controlled trials. J Behav Med. 2018;41(4):467-482.

Infante, JR, Peran, F, Rayo, JI, et al. Levels of immune cells in transcendental meditation practitioners. Int J Yoga. 2014;7(2):147.

Vera, FM, Manzaneque, JM, Rodríguez, FM, Bendayan, R, Fernández, N, Alonso, A. Acute effects on the counts of innate and adaptive immune response cells after 1 month of taoist qigong practice. Int J Behav Med. 2015;23(2):198-203.

La Torre, G, Raffone, A, Peruzzo, M, et al. Yoga and mindfulness as a tool for influencing affectivity, anxiety, mental health, and stress among healthcare workers: Results of a single-arm clinical trial. J Clin Med. 2020;9(4):1037.

Ross, A, Brooks, A, Touchton-Leonard, K, Wallen, G. A different weight loss experience: A qualitative study exploring the behavioral, physical, and psychosocial changes associated with yoga that promote weight loss. Evid base Compl Alter Med. 2016;2016:1-11.

Deepa, T, Sethu, G, Thirrunavukkarasu, N. Effect of yoga and meditation on mild to moderate essential hypertensives. J Clin Diagn Res. 2012;6:21-26.

Related Studies

Jasti, N, Bhargav, H, George, S, Varambally, S, Gangadhar, BN. Tele-yoga for stress management: Need of the hour during the COVID-19 pandemic and beyond? Asian J Psy. 2020;54:102334.

Zhang, M, Murphy, B, Cabanilla, A, Yidi, C. Physical relaxation for occupational stress in healthcare workers: A systematic review and network meta‐analysis of Randomized Controlled Trials. J Occup Health. 2021;63(1).

Cocchiara, R, Peruzzo, M, Mannocci, A, et al. The use of yoga to manage stress and burnout in healthcare workers: A systematic review. J Clin Med. 2019;8(3):284.

Harkess, KN, Ryan, J, Delfabbro, PH, Cohen-Woods, S. Preliminary indications of the effect of a brief yoga intervention on markers of inflammation and DNA methylation in chronically stressed women. Transl Psy. 2016;6(11):e965.

Tolahunase, MR, Sagar, R, Faiq, M, et al. Yoga and meditation-based lifestyle intervention increases neuroplasticity and reduces severity of major depressive disorder: A randomized controlled trial. Restor Neurol Neurosci. 2018;36:423-442.

Tillu, G., Chaturvedi, S., Chopra, A., & Patwardhan, B. Public health approach of Ayurveda and Yoga for COVID-19 prophylaxis. The Journal of Alternative and Complementary Medicine, 26(5), 360-364; 2020.

Nagendra, H. R. Yoga for COVID-19. International Journal of Yoga, 13(2), 87; 2020.

4 thoughts on “Yoga for the Immune System”

  1. I just want to say thank you to everyone who shares their wonderful talents and knowledge. It is so nice to read about yoga for the immune system and practice and share with others. You are all AWESOME!!!

  2. A very helpful article about yoga for the immune system. Thanks for the advice, videos, and references at the bottom. Since I’ve tried Yoga, it gives me a lot of benefits. I feel the energy, relaxation and also peace of mind.

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