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Finding more time to slow down and relax is challenging in today's hectic world. From work to social pressures, the demands of daily life can lead to prolonged stress, which is a key factor that weakens the body's immunity. Constant stress can cause health issues like lack of sleep, fatigue, anxiety and inflammation that can compromise our body's ability to fight illness.
Fortunately, yoga is good for the immune system, offering a powerful way to help strengthen our body and restore its healing ability. Regular yoga practice may help reduce stress, enhance circulation, improve thyroid function and stimulate healthy digestion. It promotes overall health for yoga teachers and students.
KEY TAKEAWAYS
- Regular yoga practice, especially with mindfulness and meditation, lowers cortisol levels, promotes calmness, and enhances mental clarity, which strengthens the immune system
- Yoga helps minimize chronic inflammation by reducing stress-related inflammatory markers, supporting a balanced and effective immune response.
- Yoga's low-impact movements promote healthy blood flow, aiding in quicker recovery, enhancing oxygen and nutrient delivery, and reducing risks of circulatory issues like hypertension.
- Yoga improves strength, balance, flexibility, and joint mobility, helping prevent age-related issues like loss of flexibility and falls.
- By relaxing the body and mind, yoga combats insomnia and enhances sleep quality, which is vital for immune health.
- Poses like Ushtrasana, Trikonasana, Sarvangasana, Bhujangasana, and Ardha Matsyendrasana strengthen the body, improve posture, and support immune health.
How Yoga Helps Support Your Immune Function
Yoga is a practice that nurtures the mind and body, especially when done regularly. Here’s how it benefits immune health:
Helps Minimize Stress
Yoga for stress reduction has been connected to lower cortisol, the body's main stress hormone. Practicing yoga, especially when focused on mindfulness and relaxation, may help minimize cortisol levels and promote calmness.
Since yoga often incorporates meditation, it helps quiet the mind and ease the anxiety center of the brain. During meditation, the brain increases serotonin and gamma-aminobutyric acid (GABA), bringing forth feelings of happiness and a calm state of mind. This strengthens the brain and enhances mental clarity.
Lower stress levels may also improve sleep. You can develop a yoga routine that relaxes the body to fight insomnia and enhance your sleep quality.
Reduces Inflammation
Yoga is a gentle yet powerful way to minimize inflammation in the body. By lowering cortisol levels, yoga for inflammation helps support a balanced immune system, allowing it to function more effectively. This works by decreasing inflammatory markers, such as C-reactive protein and cytokines linked to immune dysregulation and stress.
Long-term yoga practice may offer relief from chronic inflammation while helping the mind and body feel balanced and rejuvenated.
Improves Blood Circulation
Yoga is an accessible practice that incorporates low-impact movement suitable for people of any age. Better blood circulation helps support the body's organs and tissues, which supports immune function. It promotes the healthy flow of oxygen and nutrients to different parts of the body, aiding in quicker recovery from wounds and injuries.
The effects of yoga on the immune system also extend to managing circulatory issues, such as hypertension. Practicing yoga can lower blood pressure and help prevent the risk of major heart issues.
Helps Enhance Bodily Functions
Yoga has many benefits for physical health, such as improving strength, balance and flexibility. Studies show that yoga helps strengthen muscles, both in the upper and lower extremities of the body. For example, practicing standing poses with a single leg can help train the body to develop better balance.
Following a yoga practice also helps slow down the loss of flexibility for older adults. It preserves joint mobility and can help prevent the risk of falls.
5 Yoga Poses That Help Enhance Immune Health
The following are some of the best yoga poses to help boost your immune system:
1. Ushtrasana
Also known as the camel pose, ushtrasana promotes blood circulation, stretches the chest and helps alleviate back pain. Here's how to do it:
- Kneel on the ground and keep your thighs fully extended.
- Keep your pelvis steady and, without arching your lower back, lean back and slowly move your right hand to your right heel. With your left hand, reach your left heel.
- Bend your head backward and relax your body. Hold this pose.
- To return to the starting position, release each hand slowly.
2. Trikonasana
Trikonasana is also called the triangle pose and helps strengthen the hips, back and legs while enhancing balance and stability. To do it, follow these steps:
- Begin by standing straight. Spread your legs wider than your shoulders.
- Pivot your front foot so that the toes are facing the front edge of the mat.
- Raise your right arm over your head and keep it horizontal. Bend your waist downward to the left side.
- While bending downward, move your left hand down until you touch your foot.
- Maintain straight elbows and knees. Hold this pose.
- Slowly lift your upper body to return to the starting position.
3. Sarvangasana
Sarvangasana is also referred to as the shoulder stand. It helps strengthen the shoulders, neck and spine and enhances blood circulation. If you're practicing yoga for stress reduction, this pose may help relieve anxiety. Follow the steps below:
- Lay flat on your back with your legs extended together and arms on the sides.
- Gently lift your legs from the ground and keep them straight.
- While lifting your legs, use your hands to hold your lower back. Keep your elbows on the floor for support.
- Keep raising your legs and hips to lift your lower body vertically.
- Your lower body should be supported by your elbows, hand and back of the neck. Hold the pose.
- To release the pose, slowly lower your legs while supporting your back with your hands.
4. Bhujangasana
The cobra pose or bhujangasana helps reduce back pain and stress. It also improves posture and flexibility and can help enhance sleep quality. Here's how to do it:
- Lie with your belly on the floor. Bend your elbows and place your palms beside your chest.
- Point your toes straight back and press down on the floor.
- Gently press down your palms while lifting your chest and head.
- Focus on lifting your chest and keeping your neck back.
- Maintain a slight bend on your elbows. Hold the pose.
- To exit the pose, gently lower your body to the ground.
5. Ardha Matsyendrasana
Ardha matsyendrasana involves doing abdominal twists and is also called the half lord of the fishes pose. It's another good way to use yoga for stress reduction. It helps open the chest and relieve fatigue while stretching the thighs and building strength and flexibility in the back. Follow these steps:
- Sit on the floor. Keep your back straight and your feet together.
- Lift your left leg and cross it to your right. Place your left foot on the right side of your leg.
- Bend your right leg and cross it inward to your left hip.
- Place your left hand back on the floor.
- Inhale and extend your right arm up in a vertical position.
- Exhale and move your right elbow to the left side of your left knee.
- Twist your upper body to the left side. Keep your head up and your back straight. Hold the pose.
- Gently release the pose by stretching your legs into the starting position.
Access Yoga Resources and Let beYogi Safeguard Your Yoga Teaching Career
Yoga is good for the immune system and overall health, especially with regular practice. At beYogi, we provide students and teachers with access to informative and inspiring yoga resources, such as training guides and articles throughout their journey. Our webinar series also features experts from across the industry sharing knowledge on relevant yoga topics, including Ayurveda, the science of yoga and how to grow your yoga business.
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