“Everything is within. Seek nothing outside yourself.”
-Miyamoto Musashi
One of the most effective ways to strengthen your immune system is to engage in a regular yoga practice. Although yoga in general strengthens the immune system, certain poses can be particularly effective in this regard. Here are 5 that I try to incorporate daily, especially when I want to give my immune system a boost (click on each pose for instructions):
1. Spinal twists (several variations)
Twists are my happy place! They help stimulate internal organs such as the digestive tract, liver, and spleen assisting in the elimination of toxins, including pathogens. Twists also help decompress and nourish the spine, which improves blood flow and calms the nervous system, both of which are required for a healthy immune system. Try incorporating a twist into activities off the mat – waiting in the car, sitting at a desk, lying in bed before getting up every morning… the options are endless!
2. Fish pose with or without support (Matsya)
This or any pose that opens up the chest is great to energize the body and reduce fatigue. Fish pose targets the lungs, helping to relieve congestion. It strengthens the immune system by stimulating the thymus, a specialized primary lymphoid organ of the immune system where T cells mature. T cells are critical to fight foreign invaders. Thymus tapping is a widely accepted practice to strengthen the immune system even outside the world of yoga. In addition, I love fish pose to help counteract the effects of sitting. I grab my block and do it while working at the computer! For support while doing this pose on your mat, use one block or prop lengthwise behind the spine and another at desired height to support the head.
3. Forward fold (Uttanasana)
A gentle inversion, the forward fold brings energy and blood flow to the sinuses, one of our primary defenses to the outside world. Keeping them healthy can boost the immune system and prevent pathogens like viral proteins from getting past the mucus membranes. I do this any time I can, as I wait for water to boil, stand in line, or watch the news. You can forward fold while sitting or standing. In standing gravity helps elongate the spine while sitting can provide greater core connection to deepen the pose. Both are great for the immune system.
4. Legs up against the wall (Viparita Karani)
Of all the things I do to promote good sleep, putting my legs up against a wall is one I can do anywhere without relying on anything. It is one of the most relaxing yoga poses for the whole body, which is why it is recommended before bed. It promotes lymphatic drainage, blood circulation, and nervous system relaxation. I may do this in the living room with some meditative music before heading to bed with my cup of chamomile tea. Or, once I’ve hit my amazing mattress, I spend a few minutes with my legs up against the headboard before falling asleep to my nighttime meditation.
5. Head to knee pose (Janu Sirsasana)
This posture combined with ujjayi breathing tones deep organs like the liver, spleen, and kidneys while encouraging a strong and supple spine. Head to knee pose supports organ function, immunity, and the elimination of toxins. Like some of the other poses on this list, it also reduces the effects of stress by activating the vagus nerve, and in conjunction with the breath, enhances the efficiency of the sinuses and upper respiratory tract.
Co-author: Dr. Kathryn Samai