Our 5 favorite Yoga poses for boosting Immunity

We spoke with Sunaina Rekhi, India ambassador of yoga to the United Nations. The Mumbai based yoga and wellness coach travels the world hosting yoga retreats, and keeping a strong immune system is one of her priorities. Using yoga to boost the body’s immune system targets 4 key areas: reducing stress, strengthening the respiratory system, oxygenating vital organs and lubricating joints and muscles. 

She shares 5 yoga poses that are easy yet powerful for all levels and easy to do at home without any equipment. 

1. Sukhasana and Pranayama

This sitting and breathing exercise is the most basic pose in yoga and traditionally used for meditation. Pranayama comes from the word “prana” meaning energy life force and leads to optimal breathing which is essential in preventing lung or respiratory-related illness. It also relaxes the body to ward off additional stresses.

What to do

  • Find a comfortable seat with your legs either crossed or kneeling. 

  • Stack your shoulders over your hips, head over your shoulders, and slightly tuck the chin so the crown of the head reaches tall

  • Take a deep inhale up the length of the entire spine. Exhale until all the air is removed from your lungs.

  • Take a minimum of 10 breathes

2. Ardha Matsyendrasana

This spinal twist decompresses the spine and releases toxins that lead to improper digestion. 

What to do

  • Sit with your legs straight out in front of you and plant the right foot on the outside of your left leg so the sole of your right foot is on the mat

  • Keep the extended left foot flexed.

  • On an inhale, plant your right palm directly behind your low back and bring your left elbow to the outside of your right knee

  • Inhale to lift and lengthen your spine, exhale to twist and look over the right shoulder

  • Stay for 5 breaths, then repeat on the other side

3. Viparita Karani

This pose translates to “Legs Up the Wall” and is the ultimate (and easiest) stress buster. It allows blood circulation to even out, promotes lymph drainage and releases pressure from the back. It also helps you feel grounded, allowing the nervous system to completely relax and reset. 

What to do

  • Sit about 3 inches away from an empty wallLie onto your back and swing your legs up onto the wall, so the back of your thighs rest against the wall

  • Allow your entire spine to rest heavy on the mat or floor beneath you, and relax your arms by your sides or on your stomach

  • Stay here for 1-10 minutes

4. Uttanasana

Inversions are the opposites of handstands, yet deliver just as many benefits when it comes to boosting the immune system. This forward bend brings blood flow to the sinuses, which help ease congestion. Sinuses and the mucus membranes are the body's first line of defense against infection, so keeping them healthy is essential to fighting viruses. 

What to do

  • From standing, bring your feet hip-distance apart

  • Slowly bend at the hips while keeping a slight bend in your knees as you come into a gentle forward fold

  • Option to hang loosely like a ragdoll or allow your hands to rest on the floor, ankles, calves or thighs

  • Stay here for 5-10 breaths or as long as feels good

  • When coming out of the pose, roll yourself slowly (unfolding each vertebra) to standing to prevent dizziness

5. Bhujangasana

Known as the cobra pose, this stimulates the thymus: an organ located behind the chest bone that is responsible for the growth of T-cells, your body's first response to the cold or flu. It also provides a boost of energy immediately after waking up, or post a long day of sitting at a desk. 

 What to do 

  • Lie on your stomach.

  • Press down through the tops of your feet; the power of this backbend should come from your legs.

  • Pull your chest forward as you soften your shoulders down and back. 

  • Hold for 2 to 3 breaths as you deepen into the backbend.

Want to learn more immunity-boosting yoga poses from the luxury of your own home? We will be hosting a series of free yoga classes live from India. To receive the complete list of times and reserve your space, send us an email to community@livemaiya.com

Follow Sunaina on Instagram @sunaina_rekhi for more yoga and wellness related tips.

Team Maiya