4 Yoga Practices for Strong Immunity

Senior hispanic man practicing Chair pose or Utkatasana indoors in a living room for strong immunity

The human immune system has become front and center in the time of COVID. When working properly, our immune systems should identify threats and mobilize to defend our bodies. Fortunately, yoga practices for strong immunity can help us maintain this complex and vital system.

Your Immune System

Your immune system is complex and multilayered. It includes seemingly unrelated parts of your body. These include skin, mucus, and tears; a range of organs and tissues, like bone marrow, thymus, spleen, and lymph nodes; and a whole lot of cells and chemicals, like antibodies, lymphocytes, cytokines, B cells, T cells, and many, many others. Despite all this complexity, all parts of your immune system are concerned with one single task: to identify what belongs in your body and what doesn’t, and then destroy what doesn’t belong if it’s deemed harmful.

Fall immune system booster - ginger and turmeric tea and ingredients for strong immunity, rustic wood background

We all want our immune systems to work properly. We want them to protect our bodies from dangerous invaders and not mistake our own healthy cells for threats. It is understandable that we would want to develop yoga practices for strong immunity. But we cannot be cavalier and assume that by stretching here and squeezing there, we would have a significant impact on how the immune system does its job.

How Yoga Practices Support Strong Immunity

In yoga, when we work with incredibly complex aspects of our physiology, we focus more on the movement of energy throughout the body and placement of attention. With that approach, our yoga poses become “energetic pumps” that move energy and nourishment to different parts of the system and support their function. According to the yoga tradition, energy also follows attention. So by bringing our attention to specific organs and body parts, we invigorate them.

practicing Chair Pose Or Utkatasana variation for strong immunity

When we view yoga poses as “energy pumps,” it becomes less important which poses we use and more important how we use them to direct energy and nourishment to specific places. To illustrate that point, in all four yoga practices below, we use different adaptations of Chair Pose (Utkatasana) to support different aspects of the immune system. In total, we use about 15 different adaptations of Chair Pose for a variety of purposes. This doesn’t mean that Chair Pose is uniquely useful as a yoga practice for strong immunity. It means that yoga poses are incredibly versatile and can be used as tools for achieving specific goals, depending on how they are adapted and what context they are placed in.

Please keep all these ideas in mind when you try the yoga practices for strong immunity below. Try to approach these practices with the intention of purposefully directing your energy and attention and use them to tune into your immune system, become aware of its many facets, and develop greater interoception (inner awareness).

How to Practice Yoga for Strong Immunity

In this practice, we use different adaptations of Chair Pose with ankle movement to facilitate a steady lymph flow throughout the system to support our immune function. The practice includes other yoga poses that serve the same purpose, as well as breath awareness and guided relaxation at the end. This practice also helps to warm up and strengthen your ankles, knees, thighs, and hips while awakening your upper back and neck, so it is very useful if you sit a lot during the day.

In this practice, we use different adaptations of Chair Pose (and other poses) to bring your attention to the left side of your mid-back, where your spleen is located, and give it a gentle visceral massage. In addition, this practice helps to relieve tension in your mid-back, strengthen your core and loosen up the muscles that bind your shoulder blades to your ribcage and your spine.

The main goal of this practice is to actively move your body to flush the stress hormones out of your system. But this practice will also help you relieve tension in your neck, hips, and back. It increases the sense of spaciousness in your body and settles your nervous system.

In this short yoga practice, we focus on envisioning and sensing the four lines of defense of your immune system: the skin barrier, the mucous lining, the white blood cells, and the lymph. We use four practices that include:

  • Different combinations of Chair Pose to warm up the body and prepare it for comfortable sitting
  • Vyana Vayu breath to create a sense of spaciousness inside and direct the energy flow from the heart outward to the rest of the body
  • Garuda mudra to improve circulation and invigorate the entire system
  • Meditation to sense the flow of blood and lymph throughout the body.


Reprinted with permission from Sequence Wiz.

Educated as a school teacher, Olga Kabel has been teaching yoga for over 14 years. She completed multiple Yoga Teacher Training Programs but discovered the strongest connection to the Krishnamacharya/ T.K.V. Desikachar lineage. She had studied with Gary Kraftsow and American Viniyoga Institute (2004-2006) and received her Viniyoga Teacher diploma in July 2006, becoming an AVI-certified Yoga Therapist in April 2011. Olga is a founder and managing director of Sequence Wiz— a web-based yoga sequence builder that assists yoga teachers and yoga therapists in creating and organizing yoga practices. It also features simple, informational articles on how to sequence yoga practices for maximum effectiveness. Olga strongly believes in the healing power of this ancient discipline on every level: physical, psychological, and spiritual. She strives to make yoga practices accessible to students of any age, physical ability, and medical history, specializing in helping her students relieve muscle aches and pains, manage stress and anxiety, and develop mental focus.

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