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5 Asanas To Boost Immunity

January 18, 2022 16:55 IST
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Celebrity yogini and wellness entrepreneur Ira Trivedi shares simple stretches to improve your immune system.

With the number of Covid cases on the rise, it goes without saying that boosting your immunity and overall health should be a top priority.

Yoga is a fantastic approach to improve your immunity because it promotes overall strength and well-being.

Here are 5 simple asanas you can practise to improve your immunity.


1. Dhanurasana (Bow Pose)


All photographs: Kind courtesy Ira Trivedi


Improves blood circulation and digestion

How to do it

  • Lie face down.
  • Bend your knees. You should be able to hold onto your ankles with your hands. Your knees should be hip-width apart.
  • Inhale deeply. Lift your chest and thighs off the floor.
  • Hold this pose for 20 seconds.
  • Exhale as you relax.


2. Bhujangasana (Cobra Pose)



  • Strengthens chest, lungs, shoulders, and abdomen
  • Stimulates abdominal organs
  • Reduces stress

How to do it

  • Lie flat on your stomach, face down.
  • Put your hands beside your rib cage with palms flat on the ground.
  • Press your palms into the floor, inhaling deeply as you lift your upper body (your head, neck, shoulders and upper chest) off the ground.
  • Keep your breathing normal and steady.
  • Hold this position for 30 seconds.


3. Balasana (Child's Pose)



  • Releases tension in the chest, alleviates stress.

How to do it

  • Sit with your knees bent and heels tucked under your seat.
  • Place your knees hip-width apart.
  • Bend forward and lay your torso between your thighs. Swing your arms forward.
  • Stay in this pose for a few minutes.


4. Vrikshasana (Tree Pose)



  • Strengthens leg and arm muscles
  • Good for posture and balance
  • Improves mind-body balance

How to do it

  • Stand with arms to the side of your body.
  • Bend your right knee and place your right foot on your left thigh. It should make a 90° angle with the left thigh.
  • Inhale and raise both arms over your head, joining palms together above your head in a namaste.
  • Your body should be completely erect.
  • Hold this position for a few breaths, as long as you can maintain balance and then relax.


5. Shavasana (Corpse Pose)



  • Reduces stress
  • Relaxes the mind and gives the body a chance to self-heal and repair

How to do it

  • Lie down on your back with legs apart. Keep palms a little away from your body and facing upwards. Make sure you are comfortable.
  • Close your eyes.
  • Focus on your body and breathing as you relax. Breathe deeply and slowly.
  • Hold this position for 10 minutes.

While these asanas will help you boost your immunity, you should also focus on other parts of having a healthy lifestyle, such as eating a well-rounded diet and taking care of your mental health.

When you incorporate a small amount of each of these things into your daily routine, you will be much better prepared to deal with the physical and psychological effects of this pandemic.

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