Immunity Booster Yoga For Women

Immunity Booster Yoga For Women : As the worldwide cases of COVID-19 are increasing rapidly in place of slowing down, people are getting more concerned about their health especially women. Women are very much fitness freak and never compromise with their health and fitness. While good hygiene is necessary for everyone, you should try to boost your immunity naturally.

Yoga is an excellent way to boost your immunity for which you don’t have to move out of your house during this lockdown. You may reap it benefits comfortably if you practice these yoga exercises daily.

Let’s explore some of the yoga activities which may help in boosting our immune system:

  1. Sitting And Breathing (Sukhasana And Pranayama)

    Sitting And Breathing (Sukhasana And Pranayama)
    Sitting And Breathing (Sukhasana And Pranayama)

    Sukhasana is a very traditional pose for meditating properly as it allows excellent breathing and movement of “prana” throughout the body. Making yourself relax and breathe deeply may help in reducing the stress, heart rate, and nervous system distress which altogether supports strong immunity.

    How to perform:

    • Choose a comfortable position or seat and sit with your legs either crossed or kneeling.
    • Drift your shoulders over the hips, head over the shoulders, and slowly tuck the chin so that the crown of the head reaches above.
    • Inhale and then exhale slowly and feel rooted in your seat.
    • Try to stay in the position as long as you are feeling good and take at least 10 deep breaths.
  2. Half Lord Of The Fishes (Ardhamatsyendrasana)

    Half Lord Of The Fishes (Ardhamatsyendrasana)
    Half Lord Of The Fishes (Ardhamatsyendrasana)

    Spinal twists can nourish the spine, but they may also help our body’s internal functions including our immune system. The theory behind it says that improper digestion causes toxins to build-up which sends the body out of whack and creates infection or inflammation in the body. Yoga exercises that gently compresses the stomach can also help indigestion.

    How to perform:

    • Sit with your legs straight. Place your right foot outside the left leg so that the sole of your right foot remains on the mat.
    • Keep that extended left foot flexed.
    • After inhaling, place your right palm behind your lower back and bring the left elbow outside the right knee.
    • Inhale to lift your spine, then exhale to twist and start staring over the shoulder.
    • Stay like this till 5 breaths complete in each direction.
  3. Supported Fish Pose (Matsyasana Variation)

    Supported Fish Pose (Matsyasana Variation)
    Supported Fish Pose (Matsyasana Variation)

    It is one of the most effective restorative variations and is also a great yoga pose for boosting our immunity. It is also known as a supportive fish pose. This yoga pose helps in boosting your energy level while you are exhausted. It also targets our lungs which helps in opening up and relieving congestion.

    How to perform:

    • Take a blanket.
    • Roll it up and position it so that it ends in the middle of your back and the top of the roll supports your head.
    • Relax your chest and shoulders and let your arms open wide while palms facing upwards.
    • Legs can be bent with feet as wide as your mat and the knees touching the center.
    • Remain in the position for 1-5 minutes.
  4. Forward Fold (Uttanasana)

    Forward Fold (Uttanasana)
    Forward Fold (Uttanasana)

    Inversions give you a wealth of benefits to your mind and body and include so many yoga poses apart from a handstand. Forward fold is known as a perfect gentle inversion for boosting our immunity.

    Inverted postures, however, brings prana and blood flow to the sinuses, which in turn helps in easing the congestion. Sinuses and our mucus membranes are the body’s first line of defense against any kind of infection. So, keeping them healthy can help in boosting our immune system.

    How to perform:

    • While standing, bring your feet hip-distance apart.
    • Slowly join at the hips and keep bending your knees as you come into a gentle forward-fold.
    • Allow your hands to rest on the floor, or on your ankles, calves, or thighs.
    • Stay in the position for 5-10 breaths or as long as you can.
    • While you come out of this position, roll yourself slowly to prevent any dizziness.
  5. Legs Up The Wall (Viparita Karani)

    Legs Up The Wall (Viparita Karani)
    Legs Up The Wall (Viparita Karani)

    It’s an ultimate stress-busting yoga pose. Legs up the wall are considered as one the most relaxing yoga poses for the whole body. It allows drainage, blood circulation to even out, releases the pressure from the back, and makes you feel grounded. For excellent immunity, our nervous system needs to be fortified and functioning properly and this yoga exercise can make your nervous system completely relaxed.

    How to perform:

    • Sit about 3 inches away from a wall.
    • Lie on your back and swing the legs up on the wall, so that the back of your thighs rest against the wall.
    • Allow the entire spine to rest heavily on the floor and relax your arms on your stomach.
    • Stay in the position for 1-10 minutes.


Yoga can be one of the greatest tools to support a strong immune system and keeping the whole body’s systems working properly to prevent from getting sick. So, try to practice these five yoga asanas every day to boost your immune system.

Author :

Anki Mourya came onto the path of yoga after studying Media Communications in England. She completed 1000+ hours of yoga apprenticeship and a 2-year university course in yoga and Ayurveda in Uttarakhand. Anki now loves to share her subjects at various yoga teacher training in India and Europe.






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