As the Monsoon approaches, most of the people start getting involved in different ways to keep infections and diseases at bay. But unlike earlier, the world is under the grip of C0VID–19 Pandemic as well for past two years. Thus here we have a list of 25 best yoga asanas to boost your immunity during this monsoon that can be practiced indoors.
In the scenario where most of the population haven’t received even first dose of vaccine, taking care of immune system has become all the more important. Practicing yoga not only helps to build a strong immunity but it also supports a better mind–body balance. The added advantages of doing yoga is that you don’t have to step out of your homes.
25 best indoor yoga asanas to boost your immunity
According to a research regular practice of asanas like Uttanasana, viparita Karani, savasana etc can provide you considerable health benefits. Some of them are improved flexibility, strength and peace of mind.
The following yoga asanas would boost your immunity, promote blood flow to your heart and lungs and reduce the oxidative stress. By simply incorporating yoga in your routine you can ward off flu and infections.
1. Shalabasana (Locust Pose)
Shalabasana or Locust Pose is one of the best yoga asanas to improve immunity, flexibility of joints and correct your body posture. This may also strengthens your spine, lower back, arms, and pelvic organs.
The daily practice of Locust Pose improves the blood circulation your lower back and offer a great relief from backache. Apart from this, it also cure many stomach related diseases like indigestion, acidity etc.
2. Anjaneyasana (Low lunge pose)
Anjaneyasana or the low lunge pose is the best yoga asana that not only improve the immunity but also helpful in improving the mind–body coordination. It also aids you to improve the sense of bodily balance.
The regular practice of Anjaneyasana may help to relieve from joints and sciatica pain. Moreover, this low lunge pose is an excellent stretching exercise for your shoulders, chest, lungs, knees and lower body.
3. Bakasana (Crane Pose)
Bakasana or Crane Pose can help you to improve your immune response against various diseases. This asana may provide you relieve from chronic back pain by improving the endurance and flexibility of your backbone.
Besides this, crane pose also help to strengthen your triceps, arms and abdominal muscles. The regular practice of Bakasana aids to control excessive body weight, thus it also prevent the harmful ill effects of obesity.
4. Tadasana (Mountain Pose)
Tadasana or Mountain Pose is one of the best yoga asana that help to calm the nervous system. Thus by regular practice of this simple exercise may be effective in combating anxiety, depression and other mental disorders.
Besides this, Tadasana also tones muscles, boosts immunity, digestion and cures gut related diseases. As per a 2016 study the practice of yoga for a period of 6 months helped to reduce symptoms of irritable bowel syndrome.
5. Dhanurasana (Bow Pose)
Dhanurasana is also known as the Bow Pose that helps to open up your chest, neck and shoulders. Moreover, this asana also improves the blood circulation to your kidneys, pancreas, liver and reproductive organs.
Do practice bow pose everyday to boost your immunity, digestion and flexibility of your back and abdominal muscles. It would provide relieve from stress, backache, constipation, fatigue and menstrual discomfort.
6. Vrikshasana (Tree Pose)
Vrikshasana literally means the tree pose is a balancing exercise that creates a mind–body coordination and relieve accumulated tension from the body. This pose is one the best yoga asanas to boost immunity against diseases.
Vrikshasana is one of the basic yoga asanas that help to strengthen your legs, back, hips and arms muscles. Apart from this, practicing this yoga pose would normalize your heart rate instill vigor and positive energy into your body.
7. Paschimottanasana (Seated Forward Bend)
Paschimottanasana or the Seated Forward Bend calms your mind and nervous system while stretching the body. By practicing this simple asana you may get relief from headache, stress, anxiety and mild depression.
By the regular practice of Paschimottanasana the functioning of your heart health, liver, kidneys, ovaries, and uterus. Some yoga experts believe that this seated forward bend can improve your appetite and digestion.
8. Matsyasana (The Fish Pose)
Matsyasana or the fish pose is one of the powerful yoga asana that can not only enhance the immune system but also offer you a great relief from stress, insomnia, anxiety, depression, fatigue, congestion and indigestion.
By regular practice of the fish pose, blood circulation and metabolism of your body may improve significantly. Furthermore, this yoga asana can help to clear the nasal passage congestion when you catch cough and cold.
9. Garudasana (Eagle Pose)
Garudasana or Eagle Pose is an excellent balancing exercise that boost the supply of fresh blood throughout your body. This posture compresses different pressure points that promote the flow of immunity boosting fluids.
Eagle pose improves endurance, flexibility and strength of your shoulders, calves, elbows, ankles, thighs, knees and hips. Moreover, the regular practice of this asana would provide a relieve from lower backache and sciatica.
10. Utkatasana (The Chair Pose)
Utkatasana or the chair pose is another best yoga asana can be performed indoors during your home quarantine to boost immunity, strength and endurance. Doing this asana daily would increase your inner power.
This Chair pose can aid in internal detoxification by stimulating heart, kidneys and digestive organs. Moreover, it may also offers a great relief from muscles and joints pain. So make this simple pose part of your routine.
11. Trikonasana (Triangle Pose)
Trikonasana or Triangle Pose improves the blood circulation to the lungs and works as an excellent opening posture for your hips. This yoga asana also assists to release accumulated negative emotions and energy.
The regular practice of this Triangle pose helps you a lead a healthy and active lifestyle by stimulating your various body parts. Besides this, it also relieves from backache, osteoporosis, and symptoms of menopause.
12. Salamba Bhujangasana (Sphinx Pose)
Salamba Bhujangasana or sphinx pose have a healing effect on mind and nervous system. This asana also aids to combat anxiety and alleviates your mood. So, practice it daily to remain calm and composed.
The Sphinx Pose is a restorative pose that works as an excellent antidote for neck and lower back pain. This simple exercise helps to stimulate your core and upper body that may improves your metabolism.
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13. Ardha Matsyendrasana (Half Lord of fishes pose)
Ardha Matsyendrasana or the Half Lord of Fishes pose works as a great stretching exercise for your neck, hips and shoulders. This asana offers relief from stiffness of joints, backache, fatigue, sciatica & menstrual discomfort.
Performing this yoga asana on daily basis would improve your appetite, immunity and metabolism. Some yoga experts consider this seated twist pose as “destroyer of deadly diseases” by awakening your kundalini chakra.
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14. Anuvittasana (Standing Backbend)
Anuvittasana or the standing backbend pose is extremely helpful in detoxification of adrenal glands, that get inflamed due to stress. This asana offers relieve from cold by opening up chest, lungs and the nasal passage.
This Standing backbend can significantly boosts depleted energy levels and makes your muscles toned and flexible. Plus, it also help to reduce excess belly fat by stretching the abdominal muscles in upward direction.
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15. Chaturanga Dandasana (Four-Limbed Staff Pose)
Chaturanga Dandasana is also known as Four-Limbed Staff Pose is one of the most effective yoga poses for enhancing immunity. This may help to build strength of your core, biceps, triceps and forearm muscles.
This low plank posture increase your full-body awareness and activate your shoulders, arms, wrists and legs. By practicing this asana daily would reduce stress, relieve insomnia and calms the mind and the body.
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16. Ananda Balasana (Happy Baby Pose)
Ananda Balasana literally means Happy Baby pose works as deep hip–opening and offers relaxation to your body. This asana is really helpful to remove toxins and emotional tension that we hold in our hips.
Besides this, Happy Baby Pose offers a massaging effect on your kidneys and stomach and cures many digestive problems like indigestion, bloating and constipation. Plus, it improves fatigue and tiredness.
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17. Ustrasana (Camel posture)
Ustrasana or Camel pose aids to open up the chest and lungs, as a result your lung capacity also get improved. The daily practice of this asana would enable more amount of oxygen supply to various parts of the body.
Moreover this asana is very crucial posture for increasing the immunity of your body. In this asana the pressure points get squeezed that ensures the fresh flow of blood in the body. Thus it assists to remove toxins out.
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18. Uttanasana (Forward Bend)
Uttanasana or Forward Bend pose has many therapeutic benefits for your mind and body. This simple stress busting pose also works well to relieve congestion by increasing blood flow to the sinuses.
Forward bend can improves your overall body balance by strengthening quads, hips flexors, abdominal muscles, ankle and knee joints. Besides this, forward bend may also lower high blood pressure.
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19. Balasana (Child’s Pose)
Balasana or Child’s Pose help to develop arm strength and offers a great opening for chest. This forward bend asana has a deep calming effect on the mind that stimulates feelings of safety, peace and relaxation.
The child’s pose is very effective in improving your appetite and digestion. This pose comes handy to relieve lower back pain due to constant sitting at desk and doing work from home jobs during pandemic.
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20. Vajrasana (Thunderbolt Pose)
Vajrasana literally means Thunderbolt Pose offers you a load of health benefits and improve your immunity. Unlike any other asanas this pose can be performed even after having meal as it supports faster digestion.
Practicing Vajrasana can help to reduce back pain, obesity and menstrual cramps. Moreover, this asana promotes mental health, thus helps you to keep calm and stable amidst the tsunami of negative news of pandemic.
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21. Baddha Konasana (Butterfly Pose)
Baddha Konasana is also known as Butterfly pose that help to open up your groin and hips. This yoga asana help to ease the digestive ailments by promoting blood circulation to your abdomen.
Some yoga guru believe that Baddha Konasana would be beneficial for people with asthma and infertility. Furthermore, by performing it daily your knees, ankles, feet and hips would become flexible.
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22. Naukasana (Boat Pose)
Naukasana or Boat Pose supports smooth functioning of digestive system that benefits your overall immunity. This asana strengthens the abdominal walls and have therapeutic effects on liver, pancreas and the gut.
Besides this, practicing boat pose daily would not only be helpful in purifying the blood flow but also in eliminating harmful toxins and waste from the body. Plus, it also restores freshness and hormonal imbalances.
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23. Viparita Karani (Legs up the Wall)
Viparita Karani or Legs up the Wall pose is the key to good health as its regular practice relieves symptoms of insomnia, stress and mild depression. In addition, it also promotes healthy aging and keep you energetic.
This posture is really helpful in the circulation of fresh blood to your abdomen along with the detoxification of different parts of your body. By practicing this asana regularly would offers you considerable health benefits.
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24. Pranayama (Inhale-Exhale)
Pranayama is a slow and rhythmic breathing exercise that helps to relax mind by reducing stress and negative thoughts. This practice of this exercise would improves your lungs capacity and clear off chest congestion.
Pranayama is best way to increase the oxygen level of the blood that supports stronger immunity. So, add this guided breathing technique part of your routines, this would strengthen your body’s ability to fight off sickness.
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25. Yoga Nidra (Yogic Sleep)
Yoga Nidra literally means Yogic Sleep that supports better functioning of various organs and promotes the deep sense of rest and relaxation. As a result it assists you to lead a stress–free life and relieve insomnia.
Yogic Sleep is helpful for people with cardiovascular diseases as it brings down chronic pain and inflammation. Moreover, a study suggest yoga nidra may reduce the symptoms of diabetes and control blood glucose levels.
Conclusion
As you prepare yourself for the third wave of COVID-19 take all the required measures that may boost your immunity. Make sure to include yoga & healthy diets to your routine to maintain fitness during this rainy season.
It is time to roll out your yoga mat and start getting into a yogic lifestyle for strong immunity and healthy living. If you feel any of the yoga asanas you have benefited from, please do share them in the comments below!
Disclaimer
You should be cautious if you have any underline health disease or have underwent through a surgery.
It is important to note that all the yoga asanas are not suitable for everyone.
Thus, It is highly recommended to consult any certified trainer before you start practicing yoga by yourself.
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FAQs related to best yoga asanas that boost immunity
How do practice of yoga can increase your immunity naturally?
As the cases of Covid-19 are spiking across the country, most of us concerned about boosting immunity. There are many yoga asanas that would help you to uplift your vitality, improve your bodily balance and ability to ward off infections naturally.
How doing yoga is better than any other physical exercise?
The benefits of practicing yoga are not restricted just to a physical workout but it also provide a great relief from stress and boost your mental wellness. Plus it help you to build resilience against diseases by eliminating toxins & waste materials from body.
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