At Woodside, we understand the immune system is your body’s natural defense against illness, infection and stress. But in today’s fast-paced world, factors like work pressure, screen overuse, poor nutrition and lack of rest can weaken it. That’s why it’s more important than ever to find sustainable ways to support your immune health, and yoga is one of the most powerful tools available.
Yoga isn’t just about stretching or holding poses. It includes breathwork (pranayama), mindful movement (asanas), restorative techniques and specific cleansing kriyas, all of which can deeply benefit your immune function. Below are five foundational yoga practices you can start using today or integrate into your yoga classes at Woodside.
Pranayama: Breathing Techniques That Boost Immunity
Breathwork, or pranayama, is a powerful way to calm the nervous system, reduce stress hormones and support immune response. It increases oxygen flow, balances the autonomic nervous system and stimulates lymphatic drainage.
Alternate Nostril Breathing (Nadi Shodhana)
Inhale through one nostril, exhale through the other and alternate. Do this for 5–10 minutes to balance energy and calm the mind.
Ujjayi Breath (Victorious Breath)
Slightly constrict the throat while breathing deeply through the nose to create a soft “haaa” sound. This technique soothes the nervous system and strengthens internal resilience.
Kapalbhati (Skull Shining Breath)
Use quick, forceful exhalations while drawing the belly inward. This detoxifying breath clears the lungs and energizes both body and mind.
Asanas: Yoga Poses That Enhance Your Immunity
Certain yoga poses activate key systems like the lymphatic system, digestive organs and endocrine glands, all of which play roles in immune defense. Try holding each posture for 30 seconds to 2 minutes.
Setu Bandhasana (Bridge Pose)
Opens the chest and improves circulation while stimulating lymphatic flow to help flush out toxins.
Matsyasana (Fish Pose)
Activates the thymus gland (critical for immune function), promotes digestion and encourages calm breathing.
Bhujangasana (Cobra Pose)
Opens the lungs, improves breathing capacity and supports spinal strength and blood flow.
Uttanasana (Forward Fold)
A calming inversion that soothes the nervous system, supports digestion and encourages inward healing.
Surya Namaskar: A Movement Flow That Supercharges Your Immune System
Surya Namaskar, or Sun Salutation, is a dynamic sequence of 12 linked movements that enhance circulation, mobilize energy and stimulate internal systems.
- Pranamasana (Prayer Pose)—Stand straight, hands together at chest.
- Hasta Uttanasana (Raised Arms Pose)—Stretch arms overhead, arch back slightly.
- Padahastasana (Hand to Foot Pose)—Bend forward, touch hands to the floor (or shins).
- Ashwa Sanchalanasana (Equestrian Pose)—Step the right leg back, keep the left knee bent and look up.
- Dandasana (Stick Pose/Plank)—Step the left leg back, body straight like a plank.
- Ashtanga Namaskara (Eight Limbs Pose)—Knees, chest and chin touch the floor; hips slightly up.
- Bhujangasana (Cobra Pose)—Slide forward, lift chest up, elbows bent.
- Adho Mukha Svanasana (Downward Dog Pose)—Hips up, body in an inverted “V.”
- Ashwa Sanchalanasana (Equestrian Pose) – Step your right foot forward and look up.
- Padahastasana (Hand to Foot Pose)—Bring the left foot forward and bend down.
- Hasta Uttanasana (Raised Arms Pose)—Stretch arms up, arch back slightly.
- Pranamasana (Prayer Pose)—Stand straight, palms at chest.
Restorative Yoga And Mindful Relaxation
Stress and sleep deprivation can impair immune response. That’s why restorative yoga and guided relaxation are essential to immune wellness.
Child’s Pose (Balasana / Shishuasana)
Releases back tension, calms the mind and stimulates parasympathetic (rest-and-digest) activation.
Savasana (Corpse Pose)
The most important pose for integration, encouraging full-body relaxation, cortisol reduction and immune recovery.
Yoga Nidra
A guided meditative state of conscious rest. Just 15 minutes can restore energy, regulate the nervous system and lower stress hormones.
Woodside—Yoga Classes That Elevate Your Holistic Wellness From Within
At Woodside, we believe yoga is more than movement, it’s a lifestyle of intentional wellness. Our expert-led yoga classes are designed for all levels, offering classes that combine breath, movement, mindfulness and recovery to create a well-rounded, immune-supportive practice.
Whether you’re just beginning your yoga journey or seeking to deepen your practice, our studio offers a welcoming space to explore holistic health. Let our instructors guide you through powerful techniques that energize your body, strengthen your defenses and help you feel your best, inside and out. Contact us today and discover the difference a consistent yoga practice can make in your wellness routine.