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7 Surprising Ways Yoga Can Boost Your Immune System

7 Surprising Ways Yoga Can Boost Your Immune System


Yoga is an ancient practice that has been gaining popularity over the years due to its health benefits. Practising yoga regularly not only helps in reducing stress and anxiety but also boosts your immune system naturally. In this article, we will discuss the seven surprising ways yoga can boost your immune system.

1. Yoga Poses

Yoga poses, also known as asanas, can help strengthen your immune system by improving your blood flow and digestion. Certain yoga poses such as the camel pose, downward-facing dog, and shoulder stand can stimulate the thymus gland, which produces white blood cells that fight off infections.

2. Controlled Breathing

The controlled breathing exercises in yoga help reduce stress and improve focus, leading to a calmer mind and body. When your mind and body are relaxed, your immune system functions better, and you are less likely to fall sick.

3. Reduces Inflammation

Studies have shown that yoga can reduce inflammation in the body, which is linked to several chronic diseases. Practising yoga regularly can help regulate your immune system’s response, reducing inflammation and protecting the body from potential damage.

4. Boosts Lymphatic System

The lymphatic system is responsible for removing toxins and waste from the body. Yoga can help boost the lymphatic system by improving circulation, which helps lymph nodes filter out waste and toxins.

5. Improves Sleep

Getting sufficient sleep is critical for maintaining a strong immune system. Practising yoga before bed can help you relax and fall asleep faster, leading to a better quality of sleep and a more robust immune system.

6. Reduces Stress

Long-term stress can weaken the immune system, making you more susceptible to illnesses. Yoga can help reduce stress by activating the relaxation ( The One Yoga Sequence You Should Never Miss for Ultimate Relaxation ) response, which lowers the heart rate and blood pressure, leading to a calmer mind and body.

7. Enhances Mind-Body Connection

Yoga is all about the mind-body connection. When you practice yoga, you become more aware of your body, thoughts, and emotions. This heightened awareness can help you identify and manage stressors, leading to improved physical and mental health.


Yoga is a holistic practice that offers several health benefits, including boosting your immune system. Incorporating yoga into your daily routine ( 10 Shocking Ways Your Daily Routine is Hurting Your Women’s Health ) can help you relax, reduce stress, improve sleep quality, and reduce inflammation in the body. So, roll out your mat, and give yoga a try today!

Frequently Asked Questions (FAQ) About Yoga Improving the Immune System

What is the immune system, and how does it work?

The immune system is a complex network of cells, organs, and tissues that defend the body against viruses, bacteria, and other harmful organisms. Its main function is to detect and destroy foreign invaders that can cause diseases through a process of recognizing, attacking, and remembering previous encounters with pathogens.

How does yoga improve the immune system?

Yoga can improve the immune system on multiple levels. First, yoga has been shown to activate the parasympathetic nervous system, which reduces stress and inflammation, two factors that can weaken the immune system. Second, yoga can enhance the production of antibodies and cytokines, proteins that help the body fight infections. Lastly, yoga can improve the circulation of lymphatic fluid, which contains immune cells that protect against infections.

What types of yoga are best for boosting the immune system?

Any type of yoga can potentially boost the immune system, as long as it involves mindful breathing, gentle movement, and relaxation. However, some specific styles that may be particularly beneficial include restorative yoga, yin yoga, and pranayama (breathing exercises).

Can beginners do yoga to improve their immune system?

Absolutely. Yoga is a practice that can be adapted to any level, regardless of age, fitness level, or experience. Beginners may start with gentle poses and basic breathing techniques, then gradually progress to more challenging sequences as they become more comfortable and confident.

How often should I practice yoga to see improvements in my immune system?

There is no one-size-fits-all answer to this question, as the frequency and intensity of yoga practice depend on individual factors such as health condition, lifestyle, and goals. However, as a general guideline, most yoga experts recommend practicing at least 3-5 times a week for noticeable health benefits, including improved immune function.

Can yoga serve as a complementary therapy for people with autoimmune diseases?

Yes. While yoga cannot cure autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, or lupus, it can help manage symptoms such as pain, fatigue, and stress, which often flare up during disease activity. Yoga can also reduce inflammation, which is a key factor in many autoimmune conditions.

Are there any contraindications or precautions associated with performing yoga for people with weakened immune systems?

Yes. People with weakened immune systems, such as those undergoing chemotherapy, organ transplantation, or HIV/AIDS treatment, should consult with their healthcare provider before practicing yoga, as certain postures and breathing techniques may pose risks of infection, injury, or other complications. It’s important to make sure that the yoga instructor is aware of any health conditions or limitations beforehand, and to modify the practice as needed.

Can practicing yoga alone improve the immune system, or are other lifestyle factors necessary?

While yoga can be a powerful tool for boosting the immune system, it is not a magic bullet. Other lifestyle factors such as healthy nutrition, adequate sleep, regular exercise, and stress reduction are also essential for optimal immune function. Yoga can complement these factors by enhancing their effects and providing a holistic approach to wellness.

Are there any scientific studies that support the claim that yoga improves the immune system?

Yes. There is a growing body of evidence that demonstrates the immune-boosting effects of yoga, both in healthy individuals and those with disease. For example, a 2016 study published in the Journal of Behavioral Medicine found that people who practiced yoga for at least three months had significantly higher levels of antibodies and natural killer cells (types of immune cells) compared to those who didn’t practice yoga. Similarly, a 2018 systematic review of 12 randomized controlled trials showed that yoga can improve immune markers such as cytokines, immunoglobulins, and lymphocyte counts.

Can children and older adults benefit from practicing yoga for immunity?

Yes. Yoga is a safe and effective practice for people of all ages, including children and older adults. In fact, some studies have shown that children who practice yoga regularly have improved immune function and reduced incidence of respiratory infections. Similarly, older adults who practice yoga have been found to have better muscle strength, flexibility, and balance, which can help prevent falls and injuries, and therefore enhance immune function.

Related Products to Improve Your Immune System with Yoga

  • Yoga Mats: Practicing yoga regularly on appropriate mats offers several benefits including improved grip, cushion and support, sanitized surface, and durability.
  • Yoga Blocks: These help you avoid strain and injury while holding poses, especially if you lack flexibility. Blocks can also help deepen stretches and improve form.
  • Yoga Bolsters: Bolsters help you relax in restorative poses deeper by comfortably supporting spine, head, and hips. They are ideal for stress relief, relaxation, and meditation.
  • Yoga Sandbags: Sandbags add extra weight in hand or over body parts enhancing relaxation, balance, stability, and deepening stretches.
  • Yoga Straps: These extend reach and facilitate alignment in poses. They function as an aid to make certain stretches possible and usually come in sizes suitable for different levels of experience.
  • Yoga Blankets: Blankets improve relaxation, help you stay warm, and provide cushioning for sensitive areas of your body. The weight can help deepen the relaxation response.
  • Yoga DVDs: Yoga DVDs allow you to experience a yoga class in your home or while traveling and can provide guidance for beginners or new sequences and variations for experienced students.

Pros & Cons of Yoga to Boost Immune System


  • Increases circulation: Practicing yoga regularly can help increase blood flow and oxygenation throughout your body, which can strengthen your immune system.
  • Reduces stress: Yoga is known to promote relaxation and reduce stress, which can lower levels of cortisol (stress hormone) and improve overall immune function.
  • Detoxifies the body: Certain yoga poses can help stimulate the lymphatic system, which is responsible for clearing waste and toxins from the body, further boosting your immune system.
  • Improves sleep: A regular yoga practice can also improve the quality of your sleep, which is essential for a healthy immune system.
  • Boosts respiratory function: Yoga can improve lung capacity and function, which can improve your body’s ability to fight off infections.
  • Promotes mindfulness: Practicing yoga can help create a greater sense of mindfulness ( Discover the Mindfulness Hack That Transforms Your Fitness Routine ) and awareness, allowing you to better recognize when your body is feeling off and in need of a boost.
  • Accessible to all: Unlike other forms of exercise, yoga can be practiced by people of all ages and fitness levels, making it a highly accessible way to boost your immune system.


  • Can be expensive: Depending on where you live and the type of yoga you practice, classes and equipment can be costly, making it less accessible for some individuals.
  • Requires time and commitment: In order to reap the benefits of yoga, regular practice is necessary, which may not be feasible for those with busy schedules.
  • May cause injury: If proper alignment and form are not maintained during yoga practice, there is a risk for injury, which can negatively impact immune function.
  • Difficult for beginners: Certain poses and practices may be difficult for beginners, leading to frustration and discouragement, which can hinder motivation and commitment to yoga practice.
  • Not a substitute for medical care: While yoga can complement medical care, it should not be considered a substitute for medical treatment, especially for those with compromised immune systems.

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