A 45 Minute Class Plan to Boost Immunity

Warm up

  • Sukhasana (Easy pose) - lateral, twist and fold
  • Marjaryasana/Bitilasana (Cat/Cow)
  • Utthita Balasana (Child's pose)
  • Adho Mukha Svanasana (Downward Facing Dog)

Surya Namaskar A x3 - increases circulation of lymph fluid by contracting the major muscle groups in the legs. The lymphatic system doesn't have a pumping mechanism like the heart so it relies on surrounding muscle contractions.

Surya Namaskar B x3 - builds heat in the body to kill bacteria

Standing poses

  • Virabhadrasana II (Warrior 2) - once again, muscle contractions aid flow of lymph
  • Utthita Parsvakonasana (Extended Side Angle pose) - compresses the lymph nodes in the groin to flush toxins

Standing balancing poses

  • Natarajasana (Dancer's pose) - opens the chest to facilitate breathing, therefore assisting flow of lymph on every inhale and exhale (lymph moves with the breath)
  • Utthita Hasta Padangusthasana (Extended Hand to Toe pose) - stretches the muscles around the lymph nodes in the groin

Standing forward bends

  • Prasarita Padottanasana (Wide Legged Forward Bend) - heart higher than head = calming = Parasympathetic Nervous System (PSNS) dominance = the body's time to rest, digest and repair
  • Parivrtta Prasarita Padottanasana (Revolved Wide Legged Forward Bend) - uses the ‘squeeze and soak’ principle to wring the toxins out of the internal organs like a wet towel. Upon release, fresh, oxygenated blood is delivered to the organs


  • Salamba Bhujangasana (Supported Baby Cobra) and/or Salabhasana (Locust pose) - compresses the sternum (breastbone) against the thymus, therefore stimulating the thymus, which is responsible for growth and maturation of our T-cells


  • Ardha Matsyendrasana (Half Lord of the Fishes pose) and/or Parsva Balasana (Revolved Child's pose) - stimulates digestion (60% of our immunity is in gut)

Seated forward bends

  • Janu Sirsasana (Head to Knee pose) and/or Paschimottanasana (Seated Forward Bend) - also digestion stimulators. Compresses the ascending and descending colon for removal of waste


  • Salamba Sarvangasana (Shoulderstand) - aids flow of lymph from legs to heart, therefore helping remove waste from the bloodstream
  • Matsyasana (Fish pose, as counterbalance to Shoulderstand) - also compresses thymus, the endocrine gland responsible for immunity

Savasana - 10 mins of downtime to relax, restore and repair