3 Best Yoga Asanas to Boost Your Immunity

3 Best Yoga Asanas to Boost Your ImmunitySimple Yoga Asanas That Help Boost Immunity 

1. Sukhasana

Sukhasana is also known as “easy pose”. Because, well, it’s easy. To perform the pose, all you have to do is sit in a simple cross legged position, with your back straight and shoulders relaxed. 


This asana calms the mind and is effective at treating depression. It strengthens the spine. It is a good starting pose for pregnant women as it is a comfortable position. The pose is also good for those suffering from asthma and anxiety.

How to do it

  1. Sit down with legs stretched out straight in front of you.
  2. Bend your left leg at the knee and bring the foot close to your right thigh.
  3. Similarly, bend the right leg and slide the foot under the left calf with your soles tilted up.
  4. Rest your arms over your knees.
  5. Keep your spine straight and shoulders rolled back. Putting a pillow under your knee may help. Relax and close your eyes
  6. Breathe normally. Hold the position for a long time.


Sukhasana shouldn’t be practiced in case of a knee injury. It also shouldn’t be practiced in sacral ailments.It must not be practiced in case of a slipped disc or sciatica. 

2. Sphinx Pose

Sphinx pose is a gentle backbend in Yoga. This post is a modification to the Cobra Pose (Bhujangasana).


Sphinx pose stretches and strengthens the spine. It is very good for relieving stress and boosting immunity. In scriptures, it is said that this asana increases the heat in the body. When the heat is increased, it cures diseases within the body. The Kundalini, or divine female energy, can also awaken in this position.

How to do it

  1. Lie face down on the floor, feet hip distance apart, elbows under your shoulders and forearms on the floor facing forward.
  2. Inhale. Press into your forearms and lift your head, neck, chest and torso off the floor.
  3. Firm your legs, rotating them by rolling your outer thighs toward the floor.
  4. The weight should be on the forearms, taking it off the wrists.


Do not practice Sphinx Pose if you have a recent or chronic injury to the back, arms, or shoulders. Women who are pregnant should also avoid this position.

3. Anand Balasana

Anand Balasana is also called the “happy baby pose” as it is reminiscent of a child in its mother’s womb. It is a gentle stretch and is quite easy to do.


Anand Balsana strengthens the arms, legs and back and stretches the inner groin and spine. It improves digestion. It relaxes the sacrum and brings the heart rate down. It releases tension from the lower back. It promotes blood flow to the inner diaphragm so is great for infertility.

How to do it

  1. Lie flat on your back. Inhale and lift your legs up, bringing both your knees close to your chest.
  2. With your arms stretched on the inside of your legs, hold your big toes using a toe lock.
  3. Gently open up your hips and widen your legs to deepen the stretch.
  4. Make sure your head is resting directly on the floor. Stack each ankle directly over the knee so that the shins are perpendicular to the floor. 


If you have a knee or ankle injury, inform your doctor before performing this pose. People with extremely tight hips should not practice this pose. It is also not recommended for pregnant ladies and people suffering from neck and shoulder injuries.

The Bottom Line

Nowadays, with the COVID scare, it is especially important to pay attention to our bodies and to defend against possible infection. Doing yoga poses is a simple and effective way to strengthen our immune system. Since they can be done in the comfort of our own homes, the endless hours of quarantine can be passed through yoga. Just remember to practice under the guidance of an expert and always check with your doctor before trying any of these at home by yourself.


Dr. Ashwini Konnur

Dr. Ashwini has 17 years of experience in Clinical Practice, Research & Education in the field of Ayurveda with competency in acute & chronic conditions & lifestyle diseases. She has also expertise in treating Female Infertility disorders, other Gynecological Problems & General disorders along with specialised focus in Ayurvedic detoxification therapies, Panchakarma & other Ayurvedic treatments


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