10 Yoga Poses to Boost Your Immune System

Boost your immunity with Yoga!

Check these yoga poses that not only help to de-stress our nervous system and calm the mind but also support the body in fighting illness.

If you’re looking for the perfect mat to practice on at home, check out our eco-friendly yoga mats and cork blocks.

Cat Cow pose - Marjariasana

Cat cow pose - Marjaryasana

Cat-Cow pose is a gentle flow between two poses that warms the body and brings flexibility to the spine.It stretches the back, torso and neck, massages the spine and belly organs. The movement stimulates the kidneys and adrenal glands. Adding breathing relieves stress and calms the mind.

Health benefits of Cat Cow pose:
  • beneficial for digestive & reproductive systems
  • improves flexibility of shoulders and spine
  • relieves menstrual disorders and leucorrhea
  • releases tensions in the spine and abdomen
Contra indications:


Sphinx pose - Salamba Bhujangasana

Sphinx pose - Salamba Bhujangasana

It strengthens the spine, stretches shoulders and stimulates abdominal organs. It also opens the heart, chest and lungs encouraging the breath to become slow and deep. Sphinx pose stimulates the kidneys and adrenal glands.

Health benefits of Sphinx pose:
  • soothes nervous system
  • removes backache
  • alleviates constipation
  • soothes sciatica
  • alleviates constipation and flatulence
Contra indications:
  • peptic ulcer
  • back injury
  • hernia, intestinal tuberculosis
  • pregnancy


Camel pose - Ustrasana

Camel Pose — Ustrasana

Camel Pose is a backbend that stretches the whole front of the body, particularly the chest, abdomen, quadriceps, and hip flexors.

Practicing Ustrasana daily can be a great way to back pain caused by sitting in front of a computer or driving. This pose removes laziness, indifference and melancholy, encourages enthusiasm, optimism, joy.

Health benefits of Camel pose:
  • creates space in the chest and lungs, increasing breathing capacity and helping to relieve respiratory ailments
  • improves digestion
  • relieves backache
  • improves menstrual discomfort
Contra indications:
  • high or low blood pressure
  • migraine
  • insomnia
  • serious low back or neck injury
  • stomach ulcer or hernia
  • pregnancy (after 1st trimester)

Fish pose - Matsyasana

Fish pose - Matsyasana

Fish pose - Matsyasana with cork yoga blocks

Fish Pose is a back-bending yoga posture that opens the chest, throat, and abdominal organs, intestines, hip flexors, and intercostals (the muscles between the ribs). 

It strengthens the muscles of the upper back and the back of the neck, regulates the function of the thyroid gland and stimulates the thymus gland.

Health benefits of Fish pose:
  • boosts the immune system
  • aids constipation
  • aids respiratory system
  • improves posture
  • reduces menstrual pain
  • alleviates backache and cervical spondylitis
Contra indications:
  • high or low blood pressure
  • migraine
  • insomnia
  • serious low back or neck injury
  • heart diseases
  • pregnancy 
  • peptic ulcer
  • hernia

Bridge pose - Setu Bandhasana

Bridge pose - Setu Bandhasana

Bridge Pose stretches the chest, neck, and spine, as well as the back of the neck, the thighs, and the hip flexors (front hip joints) and abdominal organs. It stimulates lungs and thyroid. 

Setu Bandhasana also calms the mind and is quite therapeutic for people with high blood pressure.

Health benefits of Bridge pose:
  • improves the posture
  • calms the body
  • improves digestion
  • relieves backache
  • improves digestion
  • manages high blood pressure
  • improves menstrual disorders
  • relieves menstrual discomfort when done supported
  • improves asthma, sinusitis, and various bronchial and thyroid conditions
Contra indications:
  • neck or shoulder injury
  • abdominal hernia
  • peptic or duodenal ulcer

Shoulderstand - Sarvangasana

 Shoulderstand - Sarvangasana

With so many benefits Shoulderstand pose or Sarvangasana is usually referred to as the "Queen" or "Mother" of all yoga postures.

Shoulderstand is an inverted pose that stretches the shoulders and neck, stimulates the nerves passing through the neck to the brain, tones the legs and buttocks, abdominal and reproductive organs. 

Sarvangasana balances the circulatory, digestive, reproductive, nervous, and endocrine systems.

Health benefits of Shoulderstand pose:
  • boosts the immune system
  • improves vitality and anemia
  • therapeutic for diabetes, colitis, and thyroid disorders
  • prevents cough, cold, flu
  • improves digestion
  • relieves headaches 
  • helps relieve the symptoms of menopause
  • prevents premature greying of hair
Contra indications:
  • glaucoma, diarrhea
  • headaches
  • high blood pressure, or if you have recently had a stroke
  • neck injury or chronic neck pain
  • slipped disk
  • heart ailments
  • enlarged thyroid or impure blood
  • cervical spondylitis
  • weak blood vessels in the eyes
  • avoid during menstruation
  • pregnancy: can be practiced only by experienced women till late stages 

Plow pose - Halasana

 Plow pose - Halasana

Plow Pose is an inverted yoga posture that stretches the shoulders, the spine and abdominal muscles while calming the nervous system.

Health benefits of Plow pose:
  • improves liver & kidney function
  • activates the digestion, relieving constipation, flatulence and dyspepsia
  • improves eyesight
  • promotes the production of insulin in the pancreas
  • balances metabolic rate
  • manages sinusitis, asthma, bronchitis, relieves spasms in neck muscles, lower back pain, headache
Contra indications:
  • serious back problems
  • hernia
  • slipped disc
  • schiatica
  • high blood pressure
  • asthma
  • diarrhea
  • avoid during menstruation
  • pregnancy: can be practiced only by experienced women till late stages 

Wind relieving pose - Pavana Muktasana

Wind relieving pose - Pavana Muktasana

The pose stretches the back muscles and separates the vertebra from each other, releasing pressure from the discs. It gently massages the abdominal area and internal organs, releasing tension in the belly area and low back.

The relaxation and surrender in this posture can lead to deep states of inner communication

Health benefits of Wind relieving pose:
  • improves digestion - relieves wind, constipation
  • improves digestion
  • massages internal organs
Contra indications:
  • high blood pressure
  • heart conditions
  • serious back injuries
  • pregnancy - should be modified after 1st trimester⠀

Happy Baby pose - Ananda Balasana

Happy Baby pose - Ananda Balasana

Happy Baby pose releases the low back, lengthens and realigns the spine, strengthens the legs and opens the hips.

Health benefits of Happy Baby pose:
  • gently stretches back spine and inner groins
  • calms the mind and helps relieve stress and fatigue
  • increases vitality
  • mood booster
Contra indications:
  • injuries in the knees, ankles, shoulders
  • pregnancy

Legs up the wall - Viparita Karani

Legs up the wall - Viparita Karani

Legs up the wall pose gives blood circulation a gentle boost toward the upper body and head, which creates a pleasant rebalancing after you have been sitting in front of computer for a long time.

Health benefits of Legs up the wall pose:
  • lowers stress, anxiety, insomnia
  • alleviates headaches
  • Relieves lower-back pain
  • quiets the mind
  • Glaucoma
  • Hypertension
  • Hernia

While practicing yoga always listen to your body. 

If you have any medical concerns, talk with your doctor before practicing yoga.

Practice yoga at home and stay healthy.


Check a super quick video how to safely practice these poses:



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