Yes, there is power in holding a pose rather than lifting weights all the time. In fact, yoga could be just what you need to boost your immune system – and mood – this season.  

So, that winter burnout we all know so well has crept in, and we’re seeking comfort and ways to beat the flu, right? But where does exercise – let alone yoga, of all things – fit into this? Well, stress weakens your immune system and yoga relieves stress. Boom! No runny nose and congested chest for you.  

When it comes to exercises that help boost immunity, yoga is your best bet. “Yoga and the immune system are intricately interwoven,” says Lauren Mensikovas, an instructor at Cape Town’s Flowing Nomads. “It massages and stimulates organs and glands that help support and improve the immune system. It also decreases high stress levels, which is a very common factor in a struggling immune system.”  

So, a few downward dogs are all it takes? In theory, yes, but regular practice goes much deeper than that. It’s long been known that this ancient Indian discipline has many more benefits for the body and mind.  

Lauren explains: “Yoga increases flexibility, strength, balance and mobility; it gives more energy and improves sleep quality. However, there is so much more to it than the physical aspects. There are countless studies on the benefits of asanas (postures), pranayama (breathing) and meditation in keeping your heart healthy, lowering inflammation, relieving depression and improving sex drive.”  

So, roll out a mat, say “om” and feel the health flow with these poses. 

1 Legs up the wall (Viparita Karani)  

Boosts immunity, lowers stress  

1. Sit on the ground, facing the wall in front of you. 
2. Lie down with your shoulders away from the wall and your head resting on the ground.
3. 3. Shift your bum close to the wall. Lay your arms down slightly away from your torso, with your palms facing up. Close your eyes. 
4. Stay like this for about 10 minutes, breathing evenly. 

2 Fish Pose (Hatsvasana)  

Stimulates, stretches and strengthens belly, neck, upper back and chest  

1. Lie on your back with your feet together. Place your hands on either side of your body, with your palms flat on the ground. 
2. Inhale, then press through your elbows to lift your chest and head. Your arms should be at a 90-degree angle.
3. With chest lifted, slowly lower the crown of your head back towards the ground. Rest your weight in your elbows, not your head. Activate your thighs and feet. 
4. Hold for as long as you can.

“Yoga increases flexibility, strength, balance and mobility” 

3 Cobra pose (Bhujangasana)  

Opens the lungs and heart and stimulates the thymus gland to fight colds and flu  

1. Lie on your stomach with your forehead on the ground. 
2. Put your feet together, pressing the tops of the feet into the ground. 
3. Bring your hands underneath your shoulders, squeezing your elbows back towards each other. 
4. Inhale and lift your head and chest up off the ground. Keep a slight bend in your elbows and move your shoulder blades back and down.
5. Hold for 2-3 breath cycles. 

4 Crescent pose (Anjaneyasana)  

Stretches and strengthens legs, reduces fatigue and increases energy levels  

1. From a low lunge, drop your back knee to the mat. (If your knee is sensitive, use a blanket or extra yoga mat for cushioning.) 
2. Bring your hands onto your right knee. Keep your right knee directly over the ankle. 
3. Inhale and raise your arms above your head, keeping the arms in line with your ears. 
4. Deepen into a lunge by pressing firmly into your feet as you allow your hips to shift forward. As you do, your left thigh comes closer to the floor. To support engagement and to avoid sinking into the joints, bring your inner thighs in towards each other. 
5. Take the upper spine into a backbend if that feels comfortable. 
6. Exhale to release the hands down, reframe the front foot and release the pose. Repeat with left leg. 

5 Child’s pose (Balasana)  

Opens up the neck, shoulders and back, and relieves stress  

1. Get on to your knees, pushing them apart and out as wide as is comfortable, with your big toes connected behind you.
2. Sit back on to your heels (or as close as possible) and gently fold forward, either bringing your arms out in front of you or alongside you. 
3. Drop your forehead to the ground or, if it doesn’t reach, stack your hands in front of you and rest your head on them. 
4. Hold for as long as it feels comfortable. 

Why yoga?

• International Day of Yoga is celebrated worldwide on the 21 June 2025 to symbolise peace and harmony.
• The TS range covers all your studio needs with ample support while looking effortlessly stylish. 
• Yoga moves activate ignored sections of muscle that your regular weights routine may miss. 
• Well-stretched, limber yoga muscles are able to heal and recover quickly after working out or getting strained. 
• Yoga calms the mind and makes you feel good. Slowing down your breathing not only helps you relax but also lowers stress and anxiety levels by releasing chemicals such as dopamine, oxytocin, serotonin, endorphins and gamma-aminobutyric acid (GABA).

Words by: Andrea Graham
Photography by: Pexels, Supplied
Text courtesy of Balanced Life magazine

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