Whoever said “an ounce of prevention is worth a pound of cure” must have been a big yoga fan. Or, at least, they would have been if they’d known how spot-on yoga can be when it comes to bolstering our immune systems.

Sure, yoga’s been around for thousands of years and often pegged as a holistic tool for mindfulness, relaxation, and that deep inner ‘om’. But, there’s more to this ancient practice than meets the eye, or, shall we say, the immune system.

Now, before we dive into the nitty-gritty of why and how yoga is your immune system’s best friend, let’s take a quick detour to understand what our immune system actually does. Think of it like your body’s personal superhero squad, constantly on the lookout for invaders—bacteria, viruses, and other naughty foreign bodies. It’s a complex network of cells, organs, proteins, and tissues that work together to keep us healthy and fight off these invaders.

But here’s the kicker – our immune response can get tangled up if our bodies and minds are under constant stress. This is where yoga, like a well-timed superhero entrance, comes into play.

Let’s start with one of the cornerstones of yoga: breath control, or ‘pranayama’. The simple act of controlled, deep breathing can lower stress hormones in the body, which are known immune suppressors. A study by Sengupta, P. (2012) in the Journal of Alternative and Complementary Medicine found that yogic practices, including pranayama, helped improve immune function by decreasing levels of the stress hormone cortisol [1].

Next up, we have asanas, the physical postures in yoga. When you’re twisting yourself into a pretzel, or more accurately, into a ‘Garudasana’ or ‘Eagle Pose’, you’re stimulating the lymphatic system. This system is like the highway for immune cells, helping them travel and do their job. Yoga poses help to increase lymph drainage, which in turn boosts immune function. As per a study published in PLOS ONE in 2018, gentle, Hatha yoga-inspired exercises were shown to increase lymphatic flow [2].

Yoga, with its array of poses and breathing exercises, can also improve digestion. Why is that important? A big chunk of our immune system is actually housed in our gut, making healthy digestion a key player in immune health. By enhancing gut motility and function, yoga may support a more balanced immune response. A review in the Journal of Clinical Immunology suggested that mindful movement practices like yoga could positively influence gut health and, consequently, immunity [3].

Lastly, let’s not forget the deep, restorative sleep yoga can usher in. Sleep is like the tune-up time for our immune system, a crucial period when our bodies produce more immune cells. A 2012 study by the National Sleep Foundation found that people who engaged in mindful practices like yoga reported better sleep quality, and we all know a well-rested body is a well-defended body [4].

The beauty of yoga is that it’s not just a one-note solution. It combines physical postures, breath control, meditation, and mindful awareness that holistically contribute to a better functioning immune system.

Just remember, yoga isn’t an overnight fix. It’s a lifestyle change that you need to stick with to truly reap the benefits. But, hey, if getting healthier while pulling off a ‘Tree Pose’ sounds appealing to you, then unroll that yoga mat and let your immune system groove!

Now, you’re probably thinking, “Aren’t there lots of exercises that can help with immunity?” And, sure, that’s true. But yoga has this special blend of physical workout and mindfulness that gives it an edge. Plus, it’s low-impact and adaptable, which means most people can give it a shot, regardless of age or fitness level.

So, the next time someone tells you they do yoga for their health, don’t just think of the physical benefits, remember, it’s doing wonders for their immune system, too!

References:

Sengupta, P. (2012). Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. Journal of Alternative and Complementary Medicine, 18(7), 653-662.

Bains, W. et al. (2018). The Benefit of a Single Session of Yoga on Lymph Fluid Flow: Pilot Evaluation Using Bioimpedance Analysis. PLOS ONE, 13(10): e0205893.

Kiecolt-Glaser, J.K. et al. (2010). Stress, Inflammation, and Yoga Practice. Psychosomatic Medicine, 72(2), 113-121.

National Sleep Foundation (2012). Sleep in America Poll: Exploring Connections with Communications Technology Use and Sleep. National Sleep Foundation.

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