International Yoga Day 2026: Do regular yoga reduce the chances of falling sick? Know what the research says

Yoga and Immunity: International Yoga Day is being celebrated today across the world. By practicing yoga regularly, people can remain healthy and fit for a long life. Yoga not only keeps the body fit but also gives mental peace. It helps protect people from serious diseases and boosts our immunity. According to experts, people of all ages can benefit from health by practicing yoga. Yoga gives you only benefits and has no harm.

If yoga is practiced daily for 30 to 60 minutes, then there is happiness in life. Yoga connects your body and mind. Yoga boosts mental health and helps you stay happy. Yoga increases the strength, balance and flexibility of your body. Slow pace and deep breathing during yoga practice improves blood flow and strengthens the muscles.

If our body’s immunity is good, we can fight against various diseases. If the body’s immunity is good, then the body fights the bacteria present in the environment and is able to defeat diseases.

Yoga to boost immunity

• Dhanurasana or bow pose

To do this asana, lie comfortably on your stomach, keep your feet hip-width apart and keep your hands at your sides. Now bend your knees and move your heels towards your butt. Hold the heels of both feet with your hands. Now while breathing, raise your chest and legs above the ground. Stretch your legs as far as possible while keeping your face straight. Your body should be as tight as a bow. Hold for 4-5 breaths and then return to the starting position.

Dhanurasana (Photo.Social Media)

• Benefits of Dhanurasana

According to the Ministry of AYUSH, this asana helps in strengthening the digestive system, making the spine flexible and improving body posture. Regular practice of Dhanurasana improves blood circulation, which increases the supply of oxygen and nutrients to various parts of the body. This asana strengthens the abdominal muscles, which provides relief from digestive problems like constipation and indigestion. Furthermore, it is also helpful in reducing stress and fatigue, as it calms the nervous system.

• Vrikshasana or Tree Pose

Stand straight on the ground with your feet close to each other. Bend your left knee and place the sole on your right thigh. Inhale and exhale while trying to balance your body in this position. Slowly raise your hands and bring them above your head, joining both the palms together in Namaste Mudra. Hold the pose for 4-5 breaths and then slowly lower your hands and place your feet back on the ground. Repeat the same with the other leg.

Vrikshasana (Photo.Social Media)

• Benefits of Vrikshasana

According to the Indian Academy of Pediatrics, the habit of yoga in children is important for their better development. This increases flexibility in the body, develops muscles, increases focus and increases stress and work management skills. Make it a habit for children to do yoga for 20 to 30 minutes every day. This will help in their proper growth. The habit of yoga will help in maintaining energy in children.

Also read- Yoga Challenge: 10 minutes of yoga in the morning or 10 minutes on mobile? These changes will be visible after 30 days

• Bridge Pose or Setu Bandha Sarvangasana

Lie on your back with your feet hip-width apart. Bend your knees and place your hands at your sides. Breathe in, press your feet into the ground and gently lift your hips and spine off the floor. Press your arms and shoulders into the ground, lengthen your tailbone and lift your chest. Place your hands behind your back and hold for 4-5 seconds.

Setubandh Asana (Photo.Social Media)

• Benefits of bridge pose

With this asana, the pregnant woman gets a lot of support in her back muscles. If practiced regularly, it drives away stress and anxiety. This pose works on the fat of hips, glutes, legs and stomach and burns your extra body fat. It activates the muscles, which increases body fat burning capacity.