Yes, there is power in holding a pose rather than pumping w eights all the time. In fact, yoga could be just what you need to boost your immune system 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? So, 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 – and no, it’s not only for the fairer sex!   

“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 practise 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.  

Why yoga? 

Here’s why you’d benefit greatly from including yoga in your fitness routine:  

1. Yoga gets you loose and flexible, which is great if you play sports like golf or tennis (or like to let rip on the dancefloor). 
2. You’ll build more muscle because yoga moves activate ignored sections of muscle that your regular weights routine may miss. 
3. It’ll prevent injuries. Well stretched, limber yoga muscles are able to heal and recover quickly after working out or getting strained. 
4. Yoga is a ‘waste removal’ practice. Exhaling and sweating during a session helps get rid of toxins (which in turn makes you smell better). 
5. It 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).

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. 

Legs up the wall (Viparita Karani) 

Boosts immunity, lowers stress  

1. Sit with your side against a wall. 
2. Lie down with your shoulders and head resting on the ground. 
3. Slowly turn your body to bring your legs up onto the wall. 
4. Shift your bum close to the wall and lay your arms down slightly away from your torso, with palms facing up. Close your eyes. 
5. Stay like this for about 10 minutes, breathing evenly

Fish pose (Matsyasana) 

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

1. Lie on your back with your feet together. Bring your hands underneath your lower back, palms flat on the ground and elbows pushed towards each other. 
2. Inhale, then press through your elbows to lift your chest and head. 
3. With chest lifted, slowly lower the crown of your head towards the ground. Rest your weight in your elbows, not your head. Activate your thighs and feet. 
4. Hold for as long as is comfortable for you.

REGULAR PRACTISE GOES DEEPER THAN AN IMMUNE BOOST… THIS ANCIENT INDIAN DISCIPLINE HAS MANY MORE BENEFITS FOR BODY AND MIND. 

Cobra pose (Bhujangasana) 

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

1. Lie on your stomach with your forehead on the ground. 
2. Bring 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.

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 and your right knee directly over your right ankle. 3. Inhale and raise your arms above your head, keeping the arms in line with your ears. 
3. 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. 
4. Take the upper spine into a backbend if that feels comfortable. 
5. Exhale to release the hands down, reframe the front foot, and release the pose. Repeat with left leg.

Words by: Andrea Graham 

Photographs and Illustrations: Gallo/Getty Images, Shutterstock