20 Minute Yoga Sequence To Boost Your Immunity

This is an invaluable sequence during these challenging times. It’s not a high-intensity practice – it’s a restorative and immune boosting practice. The poses in this series encourage relaxation, reduce stress, and facilitate circulation throughout your whole body. The three most effective things that yoga practice can do, to help support your immune system.


How will this sequence help: 

You’ll start off on your back in a Supta Padangusthasana series, to get you going and easing into the practice. From here we’ll start the hip opening asanas, where you store the maximum tension. Then we’ll move into forward bends, which facilitate quiet, inward-drawn attention. We’ll finish with some rejuvenating yoga inversions that reverse blood flow and open the neck and shoulders.


Importance of Headstand or Sirsasana

Standing on your head in proper alignment not only strengthens the whole body but calms the brain. In Yoga headstand takes the numero uno position for its enormous significance in maintaining our health and augmenting the metabolic system. Hence there is no denying that this posture is responsible for ultimate healing if it done in the right way and under trained professionals.


Let’s look at 10 impacts of Sirsasana on our body:

  1. Diabetes Cure

    Diabetes involves the working of the pancreas. Which helps break down carbohydrates, lipids, nucleic acid, and proteins, when it is functioning as a digestive gland. In its function as an endocrine gland, it secretes insulin that helps metabolise the sugar in the blood. And this is where Sirsasana comes into play. It helps augment the working of pancreas through increased blood flow. Which improves the metabolism of sugar in the blood. 

  1. Improved Blood Flow to Eyes

    Practice of Sirasana helps eyes in receiving increased amount of oxygen and healthy blood rich in nutrients. With this improved blood flow, the problems of eye sight degeneration or other common eye problems are kept at bay.

  1. Strengthening Shoulders and Arms

    In Sirsasana the forearms are pushed towards the ground while utilising strength of the upper body. In this state the shoulders are kept backwards to keep the pressure away from the neck and head. This helps in strengthening the upper body while increasing overall muscular endurance.

  1. Flushes the Lymphatic System

    Our body removes the waste through the lymphatic system. Sirsasana has a stimulating effect on the lymphatic system. The movement of the bodily wastes is faster and more efficient. A well-functioning lymphatic system ensures high metabolism and strong guard against infections.

  1. Relieves Stress

    Blood circulation is a slow process from the bottom part of the body up to the torso and then the head. Poor blood circulation results in many body ailments. And this is where Sirsasana comes to the rescue:

  • It normalises blood pressure
  • Increases blood flow to the scalp
  • Relaxes and compresses specific blood vessels in the brain making them strongerWhen there is a healthy circulation in the nervous system, the muscles are relaxed, knots dissolved and the body experience’s a calming effect. Blood to the brain enhances the working of the nervous system.
  1. Increased Focus

    Sirsasana makes it possible for increased blood flow to the brain, which improves mental capacity and focus. In addition, there is a decrease in negative thoughts, apprehension and stress. 

  1. Improved Digestion

    The effect of gravity gets reversed on the digestive organs in a headstand. Trapped gases are released, unhealthy food is expelled easily and nutrient absorption increases. The best way to get maximum benefit for digestive organs is to focus on your breath while in Sirsasana.

  1. Enhances Pituitary Functions

    Pituitary gland is one of the most important glands in our body, as it controls the working of many other glands. This is a ductless gland that secretes hormones straight into the bloodstream. The action of Sirsasana produces these effects:

  • Revitalises the nervous system
  • Enhances the control of the endocrine system


  1. Increased Blood Flow to Scalp

    There is an improved flow of nutrient rich blood to your head, scalp and hair follicles. As a result, you can say bye-bye to all your hair problems.

  1. Develops Healthy Brain

    Better blood flow to the brain is beneficial in many ways, like:

  • Boosts brain activity
  • Relieves headache and migraine
  • Maintains healthy gland functions
  • Boost sexual functions


Beginner’s Tip

Beginners tend to take too much weight onto the neck and head when coming into and exiting this pose, a potentially harmful situation. Prepare to do this pose against a wall.

To come up, set your arms in place and lift your head slightly off the floor. Move into the wall-supported position with the head off the floor, then lower it lightly onto the floor. Support 90 to 95 percent of your weight on your shoulders and arms, even if it means staying for only a few seconds. Gradually, over time, take more and more weight onto your head, but proceed slowly.

Similarly, when you exit this pose, first lift your head off the floor, then bring your feet down. Eventually you will be able to keep your head on the floor when going up and coming down.


Yoga is about body and breath synchronisation, give yourself permission to slow down and settle in to your body and breath. Be mindful about your body and be patient, don’t be frustrated if you can’t get into any pose. Every individual is different, similarly their bodies. Go slow, be gentle and nurture yourself, these qualities are your own natural antidotes to stress and fatigue.