Boosting Immunity Naturally: Yoga & Ayurvedic tips in the face of rising infections

Xanso Fitness
Aug 15
3 min read

The moment someone sneezes near us, we instinctively hold our breath, and not just out of courtesy anymore! With infections like the flu, dengue, viral fevers, and COVID variants rising again in India, many of us are wondering: How can I naturally strengthen my immunity without depending on pills or tonics all the time?

Here’s some good news: your kitchen, your yoga mat, and your daily routine already hold the answers. This blog brings you easy, practical ways to build a strong immune system using time-tested yogic practices and Ayurvedic wisdom, specially tailored for the Indian lifestyle.

🧘‍♀️Yoga for Immunity: Gentle Yet Powerful

Yoga isn't just for flexibility or stress relief — certain poses directly support your immune system by:

Stimulating lymphatic flow (your body's natural defense system)
Reducing stress (a known immunity suppressant)
Improving lung capacity and digestion (key for detoxification)

✅ Top 5 Yoga Poses to Boost Immunity:

Bhujangasana (Cobra Pose)
- Opens up the chest and boosts lung function.
- Stimulates digestion and blood circulation.
Setu Bandhasana (Bridge Pose)
- Improves blood flow to the thymus (a gland vital to immunity).
- Strengthens back and calms the nervous system.
Adho Mukha Svanasana (Downward Dog)
- Increases blood flow to sinuses and head.
- Reduces fatigue and tension.
Anulom Vilom Pranayama
- Cleanses nasal passages, strengthens lungs.
- Balances energy channels and calms the mind.
Surya Namaskar (Sun Salutations)
- A full-body energizer that warms up the body.
- Stimulates internal organs and detoxifies.

👉 Start with 10–15 minutes daily, even if you're a beginner.

🌿 Ayurvedic Tips to Strengthen Immunity

Ayurveda, India’s ancient wellness system, focuses on building Ojas - the essence of immunity, vitality, and resilience. Here are simple, practical Ayurvedic immunity boosters you can include in your routine:

🧴 Daily Ayurvedic Rituals (Dinacharya):

Oil Pulling with Sesame or Coconut Oil (Gandusha)Removes toxins, improves oral health, and reduces infections.
Abhyanga (Self-oil massage)Nourishes skin and calms the nervous system — best done with warm sesame oil.
Tongue ScrapingClears toxins from the tongue and stimulates digestion.

🌿 Immunity-Boosting Ayurvedic Herbs & Spices:

Turmeric (Haldi) + Black Pepper
- Powerful anti-inflammatory combo.
- Add a pinch to warm milk or dal daily.
Tulsi (Holy Basil)
- Natural antiviral and antibacterial herb.
- Sip tulsi tea or chew fresh leaves in the morning.
Ashwagandha
- Helps reduce cortisol (stress hormone) and strengthens the immune response.
- Take as a powder with warm milk at night (consult an Ayurvedic doctor for dosage).
Chyawanprash
- A traditional herbal jam loaded with amla (vitamin C) and immunity-boosting herbs.
- Take 1 spoon daily in the morning during monsoon/winter.
Triphala
- Supports gut health and detox, which directly impacts immunity.
- Take 1 tsp with warm water before bed.

🥣 Immunity-Friendly Indian Foods to Add to Your Plate

Moong dal khichdi with ghee — easy to digest and nourishing
Homemade kadha — tulsi, ginger, black pepper, cinnamon boiled in water
Seasonal fruits — oranges, guava, pomegranate (rich in antioxidants)
Fermented foods — like homemade curd and kanji for gut health
Dry fruits & seeds — soaked almonds, walnuts, pumpkin seeds

📝 Avoid processed, fried, or cold foods that can increase “ama” (toxins) in Ayurveda.

🌸 Final Takeaway: Immunity is a Daily Practice, Not a One-Time Fix

You don’t need fancy supplements or expensive superfoods. With just 20 minutes of yoga, a spoon of chyawanprash, and mindful daily habits, you can build long-term immunity the natural way rooted in Indian traditions that have stood the test of time.

Be patient, stay consistent, and trust your body’s inner strength.

Tried any of these yoga poses or Ayurvedic tips? Share your favorite routine or recipe in the comments. Let’s inspire each other to stay strong and healthy! 💪🌿