5 Yoga Poses to Strengthen Your Immune System

Trikonasana (Triangle Pose)

Trikonasana, also known as triangle pose, is considered one of the fundamental yoga poses that offers numerous benefits for the body. Regular practice of Trikonasana can strengthen your body, improve your balance, improve your digestive processes, and naturally help strengthen your immune system. If you’re curious about how to perform Trikonasana, the following steps can help you practice it.

• Starting Position: To begin Trikonasana, first stand with your feet hip-width apart and turn your body to the right or left. Then, direct your right foot forward, helping your left toes point slightly inward.
• Hand Placement: To place your hands, first place your right hand on your right knee or on the floor for balance. Then, raise your left arm upward, fingertips pointed upward. Remember to keep your left arm in line with your body.
• Head and Eyes: Turn your head to the left as you perform the movement, and focus your eyes on the fingertips of your left hand as you extend your left arm upward. This movement helps maintain your balance.
• Movement Flow: As you inhale, bend your upper body to the right, lengthening your right side. Place your right hand on your ankle, knee, or the floor. If you can’t reach these points, extend your arms as far as possible, keeping your body close to the floor.
• Breathing and Standing Up: You need to breathe comfortably in Trikonasana. Therefore, breathe in a controlled manner while holding the pose for 15 to 30 seconds.
• Transition to the Other Side: To come out of the pose, slowly lift your right arm up and straighten your head and feet. Then, you can turn to the other side and repeat the same steps.

To effectively perform Trikonasana, you need to ensure your back is straight and your upper body is parallel to the floor. At the same time, tightening your leg muscles and ensuring your feet are fully on the floor is also important for movement ergonomics. Performing the steps correctly will not only strengthen your body but also help support your immune system.

Uttanasana (Forward Fold)

Uttanasana, also known as the forward fold in yoga literature, is considered a yoga pose that helps reduce the stress of daily life. Uttanasana can also help stimulate the digestive system while strengthening the legs, waist, and back. Performing the forward fold pose regularly can help maintain balance between body and mind. Here are the steps you need to know when practicing Uttanasana:

• Starting Position: You can perform the necessary starting movement for the uttanasana pose by placing your hands on the hip area while opening your feet hip-width apart.
• Breathing: During the breathing phase, which is one of the most important steps of the pose, bring your palms together as you slowly raise your arms upwards.
• Forward Fold: As you exhale, slowly lean your upper body forward, pushing your hips back. At the same time, make sure to lower your hands and head toward your legs.
• Breathing and Standing: As with other yoga poses, be sure to breathe comfortably in Uttanasana. Lower your head toward your legs and hold for 15 to 30 seconds, trying not to lose control of your breathing.
• Stand Up: To finish the pose, inhale and slowly extend your arms out to your sides, then stand up. Finally, lift your head and position your feet side by side.

When practicing Uttanasana, you can reduce back tension by slightly bending your knees. Uttanasana strengthens your legs, waist, and back. By paying attention to your breathing and gradually increasing your flexibility, you can achieve much more effective results in a short time.

Bhujangasana (Cobra Pose)

One yoga pose that helps strengthen the immune system is the bhujangasana pose. Also known as the cobra pose due to its shape, bhujangasana strengthens the back, opens the chest, and stretches the shoulders. When performed correctly, bhujangasana can increase lung volume and improve respiratory function. If you’re wondering how to perform an effective bhujangasana pose, here are some tips:

• Starting Position: Lie face down with your feet together behind you. Then, place your hands under your shoulders, palms touching the floor.
• Breathing: As you inhale, slowly lift your upper body up by pressing your hands into the floor. Then, tilt your head back so your eyes are looking up.
• Upper Body Raise: As you raise your upper body, one of the most strategic moments of the pose, lift your hips off the floor and try to elevate your back as much as possible. Keep your hands straight and use your arm muscles as you do so.
• Breathing and Lifting: Hold the pose for 15 to 30 seconds, balancing the breathing circulation.
• Lowering: In the final phase of the pose, lower your back towards the floor, inhaling and straightening your head.

When practicing Bhujangasana, arching your back by pulling your shoulders back as much as possible will stimulate the muscle groups in your upper extremities much more effectively. To avoid any tension or discomfort, you may need to relax your neck muscles, especially when lifting your head upward. This will both ensure continuity of movement and prevent injury to other body parts.

Balasana (Child’s Pose)

Balasana, also known as child’s pose in yoga parlance, is a pose that promotes calm and relaxation. Performed correctly, Balasana allows the lower back and lower back to relax, helping to reduce overall stress levels. Now, it’s time to explore the key points of Balasana.

• Starting Position: When practicing Child’s Pose, first sit on your knees, then touch your toes together. You can slightly widen the angle of your feet during this practice.
• Breathing: Inhalation is one of the most important steps in Balasana. When you reach the top of your pose, bend forward and slowly release the air from your lungs. Then, place your hands on the floor, helping your head descend toward your legs.
• Breathing and Standing: Once you’re in the proper position, hold your breath for about 30 seconds, allowing your head to rest on the floor. Be sure not to disrupt the biomechanics of the movement while holding.

When practicing Balasana, you can maximize the efficiency of the movement by comfortably bending your knees and lowering your hips toward your heels. You can also achieve a relaxed posture by utilizing diaphragmatic breathing or deepening your exhalation.

Matsyasana (Fish Pose)

Matsyasana, which resembles a fish when practiced, is among the most effective yoga poses, opening the chest and stretching the neck, back, and shoulders. The position achieved in Matsyasana allows you to expand your lungs and experience efficient breathing. If you’re curious about how to perform Fish Pose, which also helps strengthen the immune system when practiced regularly, you can follow the steps below.

• Starting Position: Lie on your back with your legs extended in the starting position of Matsyasana. While lying on your back, push your hands under your hips, palms facing down. Remember that the starting position must be executed correctly to continue the movement effectively.
• Breathing: As you inhale, lift your chest by pushing your elbows into the floor. Simultaneously, lift your upper back as high as possible by tilting your head back.
• Upper Body Raise: Support your elbows on the floor to raise your chest. Then, pull your shoulders back and try to squeeze your shoulder blades together. Instead of pushing your head back, help your neck maintain a neutral position during the exercise.
• Foot Position: Bend your legs slightly, allowing your toes to touch each other. During this exercise, make sure your elbows and ankles touch the floor.
• Breathing and Lifting: Breathing comfortably in and out of Matsyasana, as in other yoga poses, is crucial. Therefore, maintain a controlled breathing cycle while continuing to lift your chest upwards for 15-30 seconds.
• Lowering: Continue breathing as you slowly lower your chest toward the floor to finish the pose. At the same time, you can release your hands and return to a supine position.

You can achieve optimal benefits by paying attention to a few key points when practicing Matsyasana. Keeping your arms and elbows at shoulder height during Fish Pose significantly simplifies the process. Bringing your toes together also helps your legs maintain a comfortable position. By correctly performing Matsyasana, a yoga pose that strengthens the back muscles, you can experience both physical and mental relaxation.

The positive effects of yoga on the immune system should be taken as an undeniable fact. Yoga practices that incorporate relaxation techniques reduce stress to a certain extent and quickly reach a minimum level. Therefore, regular yoga practice can help the immune system function more effectively by controlling cortisol levels.

Yoga practices, which affect the entire movement system, continuously stimulate the circulatory system. Effective circulation helps transport not only oxygen but also the nutrients needed by the body’s cells. Body cells that access the nutrients they need and are supported by abundant oxygen contribute to the efficient functioning of the immune system, increasing the body’s resistance to harmful organisms.

In short, while yoga alone may not be sufficient, it can help the immune system function properly. For even more effective results, yoga should be combined with factors such as a healthy lifestyle, a balanced diet, adequate sleep, exercise, and stress avoidance. This not only strengthens the mind but also facilitates positive changes in the body’s systems, reflecting the physiological changes experienced.

This article, which covers the five basic yoga poses that help strengthen the immune system and their associated steps, will help you create your own program and start seeing effective results. By paying attention to the detailed steps, you can quickly strengthen both your body and your immune system.