Yoga has been practised for centuries and is well known for its remarkable health benefits. One of the unique things about this ancient practice is that it connects the body, mind, and spirit.
Yoga can help you build strength and improve your flexibility, but it has other superpowers, like reducing stress levels and boosting the immune system which defends our bodies against harmful pathogens to keep us healthy. When our immune system is compromised, we become more susceptible to illnesses and infections. Practising yoga can significantly enhance the functionality of our immune system, strengthening our natural defence mechanisms.
You probably already know chronic stress can negatively impact your health and immune function and increase your susceptibility to illness. One of the primary ways yoga supports the immune system is by reducing stress levels. What sets yoga apart from other forms of exercise are the breathing practices that lie at its essence, alongside meditation and relaxation techniques. These work as a symphony to calm the nervous system by decreasing stress hormones.
Yoga helps create an optimal environment for the immune system to thrive by decreasing anxiety and stopping our stress levels from getting out of control. Additionally, yoga improves your blood circulation throughout your body. When we have better blood circulation, the transport of oxygen and nutrients to all our organs and tissues is improved, helping the body to function optimally. Immune cells, including white blood cells such as neutrophils, can travel more efficiently, boosting the body’s defences and providing healthy responses to control inflammation.
All movement helps to stimulate blood flow and encourage circulation. Specific yoga asanas (poses or postures) can stimulate the lymphatic system. The lymphatic system is also an essential component of our immune system, eliminating pathogens, toxins, and waste products from our bodies. Yoga poses, such as inversions like shoulder stands or headstands, can support the lymphatic drainage process supporting detoxification.
Other yoga postures you may want to practise to in order to support your immune system include Bridge pose (Setu Bandhasana) and Fish pose (Matsyasana). These stimulate the Thymus gland as the chin presses down towards the chest. Seated spinal twists (or Matsyendrasana) can stimulate the internal organs and improve digestion, thereby supporting immune function. Surya Namaskar or Sun Salutations are a sequence of positions combining breath and movement to enhance circulation, reduce tension in the body and boost energy levels.
Every breath will support your immune system
Savasana or Corpse pose at the end of each yoga class is where the magic really happens and provides profound health benefits. This is when we completely let go, feel present in our bodies and allow the innate wisdom of our bodies to take over. We enter into a state of deep healing and rest where our brainwaves transition from the beta state (where we are alert and actively thinking) to the alpha state associated with calm and the activation of the parasympathetic nervous system. In the alpha state, we are more receptive to deep healing.
Deep, diaphragmatic breathing, known as ‘pranayama’ or breath control in yoga, enhances respiratory function. Our lung capacity is improved, encouraging better oxygenation of the tissues. Deep breathing can reduce stress and activate the body’s relaxation response. Ujjayi breathing (or Victorious breath) involves breathing while constricting the base of the throat. This technique sounds like the ocean and deepens and slows our breath, enhancing overall wellbeing and reducing stress.
Pranayama exercises such as Nadi Shodhana or alternate nostril breathing, involve breathing alternately through one nostril at a time. This balances the energy in the body and calms the nervous system, supporting our overall immune function.
The physical movement of our body encourages the regeneration of blood cells, which in turn supports our immune function. Yoga increases our serotonin levels, makes us feel happier and also promotes feelings of overall wellbeing. When we feel calm and happy, we sleep better, positively impacting our immune system.
People who regularly practise yoga will often make healthier lifestyle choices, as they are more in tune with their bodies and feel more balanced. These choices can further positively impact the immune system.
So, whether you are currently a seasoned yogi or just beginning your journey into this ancient system, remember that every breath and every pose spent on the mat contributes to a stronger, more balanced immune system.
