With the changing season cold, cough and fever are common, while we also have the risk of the pandemic. So how to build a strong immunity? Immunity Booster Yoga Poses which you should at Home is a good choice.

Yoga helps to strengthen your body and mind. It is an essential part of living which also helps in improving the body’s defense mechanism. 

Healthy life requires a healthy body, healthy eating, and a healthy mind. Yoga and meditation are crucial parts of healthy life.

In this article, I will explain to you how yoga from home can help you to build a better immune system, which poses you should try and how to do them.

This article will tell you how yoga for the immune system works and what are its benefits.

Our system is a wonderful blend of mind, body, and soul. If our body is not working properly or our mind is disturbed we tend to get ill. 

Yoga through the various asanas helps our body to become flexible whereas, with the help of meditation and pranayama (breathing) it helps to relax our mind.

According to a study, it was found that yoga builds the immune system as it causes a circulation of immune cells. 

I have been practicing yoga for a long time and have even taught it to more than 10,000 people. Our experience states that yoga from home can be very useful when it comes to building immunity.

So what are the yoga poses that you should try? How to do them? What will be their benefits?

Start reading to how these 5 Immunity Booster Yoga Poses help you! 

Benefits of Immunity Booster Yoga Poses:-

Yoga helps in reducing stress which in turn builds our immunity system. According to Eventbrite 87% of people feel better after a yoga session.

Yoga through pranayama regulates our breathing due to which our circulation system improves, thus leading to a stronger, better immune system.

Certain yoga poses have the ability to build as well as support our immune system.

It is also helpful in losing or gaining weight in some cases. 

Yoga from home makes the nervous system stronger and also stimulates the lymphatic system.

Yoga relaxes the brain and helps to sleep. According to The Good Body, 59% of yoga practitioners from the US believe they can sleep better due to yoga.

Yoga from home is easy and convenient. You can easily take out some time from your schedule for yoga. 

At home, You can do yoga in whichever way you want, wearing whatever you like and feeling the most comfortable in. 

Yoga from home is free. Obviously, life is expensive these days. You can easily practice yoga from youtube videos and what is better than the ability to choose from a wide variety of videos as well as instructors?

Here is a detailed explanation of Immunity Booster Yoga Poses which you should at Home

Before starting with yoga from home you should do a gentle warm-up of 5-10 minutes. This can include

  • Rotating your head clockwise and anti-clockwise.
  • Stretching your arms and swinging them.
  • Rotating your waist.
  • Rotating your wrists and ankles.
  • Doing 10 jumping jacks. 

Now let’s start with the Immunity Booster Yoga Poses

1. Tadasana

‘Tad’ means mountain whereas ‘asana’ means pose/poster. 

It is the foundation of all the standing poses and most of the standing poses of yoga evolve from this pose. 

Though this pose is quite simple it still requires the engagement of the whole body and relaxation of the mind. 

Tadasana Benefits for a Better Immune System:-

  • It strengthens the thigh, buttock, and leg muscles.
  • It reduces tension on the face. According to a study, 54% of US yogis do yoga because it helps to release tension.
  • It helps in improving your digestive as well as the nervous system.
  • It helps the body by making it flexible and agile.
  • In the formative years, it can increase your height.
  • It reduces flat feet.
  • It connects the body with the ground.

How To Do Tadasana:-

  • Stand with your feet apart on the ground in such a way that your weight is equally distributed on both feet.
  • Now inhale and raise your arms above your head interlocking your fingers, such that your palms are facing upwards.
  • Now stretch yourselves up in such a way that you are standing on your toes. Fan your toes out a little.
  • Your arms, shoulders, muscles, and everything should be stretched.
  • Breathe in this position.
  • After this, return back to the normal position.


Though Tadasana is fairly easy and a safe pose, you should not do it if you are feeling lightheaded or dizzy. 

If you are pregnant you may need a wider stance (open your legs more) in order to feel stable.

This yoga-from-home pose helps you to achieve the balance of mind and body and become more aware of your senses. 

This Immunity Booster Yoga Pose makes you calm down and reduces stress

2. Garudasana 

Garudasana is all that you define as crazy-being twisted like a pretzel. But this asana helps in maintaining balance and is a great shoulder stretch.

Garudasana Benefits of an Immunity Booster

  • It strengthens your thighs, ankles, calves, and hips as you build your balance and core strength.
  • The eagle arms especially help you in relieving your shoulder strain.
  • By squeezing the body it stimulates fresh blood flow throughout your body, giving it a boost of immunity-improving fluid.
  • The squeezing motion in your limbs also helps to boost circulation and remove toxins.
  • It improves concentration level as well as focus. 

Steps to do Garudasana

  • First, stand in tadasana.
  • Bend your knees smoothly and lift your left leg to cross it over your right leg.
  • Ensure that your right foot is firmly placed on the ground to maintain your balance. Your left thigh should be over your right thigh while your left foot should be facing downward.
  • Bring your arms forward in such a way that they are parallel to your body.
  • Now cross your right arm over your left arm and bend your elbows in such a way that your arms are perpendicular to the ground.
  • This should be done in such a way that the back of your hands faces each other.
  • Now slowly turn your hands in such a way that your palms are facing each other.
  • Stretch your fingers upwards while pressing your arms together.
  • Maintain this posture for a couple of breaths.
  • Now, slowly release your arms and bring them back to the side of your body.
  • Now remove your left leg from your right leg and place it back on the ground.

When To Avoid This Yoga Pose?

Avoid this pose if you are having any knee, shoulder, or elbow injuries.

This posture may feel tough because of the less center of gravity but this yoga-from-home pose works wonderfully to boost immunity.

3. Matsyasana 

The word ‘Matsya’ means fish. It is said that doing this posture in water can make you float in it.

Matsyasana helps a person maintain balance and increase resilience in a person. When a person is doubtful or shaken, this asana works wonders. 

Why practice Matsyasana?

  • If performed properly it can cure constipation, menstruation problems, and breathing problems.
  • It also helps in toning the pituitary gland, pineal gland, third eye, or parathyroid gland.
  • It stretches the neck and opens the chest area, thus releasing the tension there.
  • The digestive tract and throat also get a good massage.
  • It improves the nutrition absorption of the body.
  • By controlling your breathing in this posture, you can cure your respiratory problems.
  • It stretches the deep hip flexors and the muscles between the ribs.
  • It improves your body posture by stretching the muscles of your back
Matsyasana - Fitness

How to do Matsyasana?

  • Lie on your back with your feet together and hands alongside the body.
  • Now place your hands underneath your hips, your palms facing downwards.
  • Breathe in and while doing so lift your head and chest up.
  • Now touch the top of your head to the floor by lowering it. Do this while keeping your chest elevated.
  • Your head should lightly touch the floor, while your elbows must be placed firmly on the ground so that most of the weight is on your elbows and not on your head. 
  • Lift your chest up from in-between the shoulder blades. Press your thighs and legs firmly to the ground.
  • Hold this pose as long as you can. Keep on breathing while doing so.
  • Now lift your head up and bring your chest back to the floor and arms on the side of your body. Relax.


People having lower back problems are not recommended to do this. You should also avoid this if you suffer from migraines or insomnia. It is advisable to stay away from this problem if you experience blood pressure problems.

This pose is more beneficial in a padmasana. Also, it has many variations. This pose helps to build a better immune system as it involves most of the parts of the body.

According to Verywell Fit yoga can work every muscle of your body.

4. Trikonasana  

This yoga from home pose is for strengthening your legs and core.

It firms your grip on the ground, there is an element of overall release in the body which makes it therapeutic. Most people carry a lot of tension in their hips and this pose helps in the opening of the hips.

Why do Trikonasana?

  • It reduces stress and relieves anxiety from the body.
  • It helps during menstruation and provides comfort during cramps.
  • It cures indigestion, gastric problems, and acidity. It stimulates your digestive system.
  • The triangle pose by bending your body to both sides improves flexibility.
  • It helps to treat neck strain.
  • By perfectly aligning your shoulders it corrects your posture.
  • It strengthens the legs, hamstrings, groin, and hips.

How To Do Trikonasana?

  • Stand straight in tadasana.
  • Now open your legs to about three-fourths of your height. Your right leg should face towards the right while your left leg slightly facing forward.
  • Now spread your arms parallel to the ground.
  • Start bending your right hand towards the ground and try to grip your right foot up to your capacity. Make sure your left hand is in line with your right leg.
  • Face towards the sky. Keep the exact posture, don’t look down
  • Try to hold this pose for a minute. 


You should avoid this pose if you have diarrhea, migraine, or neck and back injuries. If you have blood pressure problems then avoid this posture.

5. Balasana 

The child pose or balasana resembles the fetal position. It is a resting pose and can be done between the challenging asanas. 

It calms and rejuvenates the whole body. It relaxes your body and thus it is an appropriate pose to end your full-body workout.

Why Do Balasana For Immunity?

  • This pose stimulates the kidneys and digestion.
  • Since knees are involved. It helps to massage the muscles and joints.
  • It releases tension in the back neck and chest area.
  • It especially helps if you are feeling dizzy or tired.
  • It encourages the right breathing practice and calms the body.
  • It helps in blood circulation. 
  • It lengthens the spine and stretches it.

Steps to do Balasana:- 

  • Sit on your heels.
  • Now open your thighs hip-width apart.
  • Gently start lowering your head, and touch it to the floor.
  • Keep your arms on the side of your body, palms facing upwards.
  • Now open your arms towards the front, palms facing downwards.
  • Hold this position for a minute.
  • Inhale and pull your navel towards your spine, exhale and relax your body.
  • Put your arms under your shoulders and get up in the sitting position. Slowly uncurl your spine while doing so.

Who Should Avoid This Pose?

Do not practice this asana if you have diarrhea or you are pregnant. Practice this under the supervision of a teacher if you are having a knee injury.

This asana can be practiced to give your body some rest. Proper practice of this pose will teach you how to listen to your body.

According to a study, 94% of yogis practice yoga for wellness. This yoga-from-home pose helps to develop that wellness.


Yoga from home can be one of the best measures to build a better immune system at home. 

These Immunity Booster Yoga Poses are easy and once you learn how to do them you can always practice their variations, thus keeping room for something new.

The asanas mentioned above trigger such points in your body which makes your body even stronger and helps it to fight diseases. 

These poses also directly target your organs thereby providing a holistic approach to your overall development.

But only yoga is not sufficient to keep you healthy. You should also take a healthy diet, avoid junk food and try to meditate for some part of the day. 

According to The Good Body, 40% of yogis eat healthy because of yoga.

It is advisable to practice yoga from home for better immunity. You can also try our yoga & fitness app for proper guidance and a lot more.

Which asana will you try first?

Tell me in the comments, which yoga pose you liked the most.

Start your yoga practice now for a better immune system.

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