Yoga for the immune system – Gentle movement for stronger defenses

1. Why yoga strengthens the immune system

1. Stress Reduction Through Yoga: Stress is one of the biggest obstacles to a strong immune system: It increases levels of the stress hormone cortisol, which has an immune-suppressing effect. Yoga calms the nervous system, lowers cortisol, and activates the parasympathetic nervous system—our body's "rest and regenerate" mode.

2. Improved circulation and lymph flow: Many yoga poses strengthen the circulation and promote lymph flow, allowing defense cells to be transported more efficiently. Inversions such as shoulder stand or forward bends, in particular, stimulate lymphatic drainage.

3. Breathing exercises (Pranayama) – directly for the respiratory tract and defense. Breathing techniques such as Kapala Bhati , Anuloma-Viloma (alternate breathing) or deep abdominal breathing strengthen the lungs and respiratory tract and ensure a better oxygen supply – essential for the immune system.

4. Anti-inflammatory effect of yoga Studies show that regular yoga can lower inflammatory markers (e.g., CRP, IL-6), which helps strengthen the immune system.

5. Holism: Harmonizing Body, Mind, & Spirit. Yoga integrates movement, meditation, and breathing, leading to holistically improved health. A balanced, relaxed mind supports the immune system almost as effectively as a healthy body.

   
   

2. The most effective yoga exercises for your immune system

Here you'll find a selection of tried-and-tested asanas and pranayama exercises. Perform each pose mindfully and without pressure.

2.1 Asanas (postures)

• Child's Pose (Balasana) Ideal for relaxation: has a calming effect, revitalizes the nervous system and helps with mental regeneration.

• Cat-Cow Pose (Marjaryasana-Bitilasana) Mobilizes the spine and back, promotes blood circulation and loosens blockages – good for the immune system.

• Downward-Facing Dog (Adho Mukha Svanasana) Activates the circulation, stretches the back, shoulders and legs, brings oxygen to the head area (good for lymph flow & blood circulation).

• **Body openers such as “Bridge” (Setu Bandhasana) or Camel (Ustrasana) Opens the chest and heart area, promotes deep breathing and indirectly supports the immune system through better breathing.

• Shoulderstand (Salamba Sarvangasana) is a classic pose for lymph activation; always practice mindfully, using props (such as a blanket under your back) if necessary. For beginners, half shoulderstand or a supported version is preferable.

• Forward Bend (Paschimottanasana) Calms the nervous system, promotes digestion – an essential part of a functioning immune system.

2.2 Breathing techniques (Pranayama)

• Alternate Nostril Breathing (Nadi Shodhana / Anuloma–Viloma) Balances the left and right hemispheres of the brain, calms the mind and activates the parasympathetic system.

• Kapala Bhati (fire breathing) decongests the respiratory tract, invigorates the circulatory and lymphatic systems, and stimulates energy flow.

• Deep abdominal breathing (diaphragmatic breathing) Fundamental rest and regenerator: activates the vagus nerve and relieves stress reactions.

2.3 Short protocol (example of a 20-minute sequence)

1. 5 min. calm breathing – deep abdominal breathing

2. 3 min. Cat–Cow in a gentle river

3. 2 min. Downward-Facing Dog

4. 3 min. Child's pose for short relaxation

5. 3 min. Shoulderstand (alternatively supported version)

6. 2 min. forward bend

7. 2 min. alternate breathing to finish

8. 2 min. Meditation / Relaxation in supine position

3. Scientific background & studies

Numerous studies show that yoga supports the immune system:

• A study [please provide details of the study if you wish to use sources] was able to show that daily yoga and breathing exercises over 8 weeks significantly reduced inflammatory markers – at the same time, the activity of certain immune cells increased.

• Other studies show that regular yoga practice leads to reduced stress hormones, which measurably improves immune function.

4. Tips for a sustainable yoga practice

1. Regularity over perfection. 10 minutes a day is more effective than occasional, long sessions. Gradually accustom your body and mind to the practice.

2. Gradual progression: Start with simple poses and a few breaths; increase over weeks. Avoid the risk of injury.

3. Combine mindfulness and breathing. Consciously connect every movement with your breath – this increases the effect and slows things down.

4. Equipment – what do you need?

   • A comfortable yoga mat (non-slip, about 4 – 6 mm padding).

   • Aids such as blocks, straps or blankets can assist with inversions and stretches.

5. Create the right environment: A quiet room, a comfortable temperature, soft clothing – this makes it easier for your body and mind to relax.

6. Use support For beginners, videos, beginner courses, or online classes are useful, especially for shoulder stand and pranayama techniques.

7. Holistic approach Complement yoga with a healthy diet, sufficient sleep, fresh air and water – the immune system needs a system.

5. Conclusion

Yoga strengthens the immune system through stress reduction, promoting circulation and lymphatic activity, targeted breathwork, and anti-inflammatory effects. Even short, regular sessions can provide noticeable relief—especially when combined with a mindful lifestyle. Start today with small steps: a few asanas, breathing exercises, mindfulness—and you'll give your body valuable support for a strong immune system.