When your body feels heavy, your breath shallow, and your energy low, it’s your immune system asking for care. Yoga is one of the most natural ways to restore balance gently awakening the body’s circulation and calming the nervous system.
This Olaben practice blends Ayurvedic-inspired energizing postures with restorative yin stretches to help detoxify the organs, stimulate lymph flow, and replenish inner strength.
Prepare your yoga mat, bolster, block, yoga trap and blanket and let’s begin.
1. Supta Virasana (Reclined Hero Pose)
This deeply restorative pose expands the chest, calms the nervous system, and encourages deep breathing. It’s ideal for the start of your immune-support sequence.
How to Practice:
- Sit between your heels with your knees close together.
- Place a bolster behind your hips and a folded blanket under your head.
- Slowly recline backward, allowing your back to rest on the bolster.
- Turn your palms upward, close your eyes, and relax your jaw.
- Stay for 10–15 slow breaths, letting each exhale soften your abdomen.
2. Prasarita Padottanasana (Wide-Legged Forward Fold)
This gentle inversion increases blood flow to the brain and clears mental fatigue. It also lengthens the spine and releases tension from the shoulders.
How to Practice:
- Stand with your feet about one meter apart.
- Interlace your fingers behind your back and straighten your arms.
- Inhale deeply, then hinge forward from your hips as you exhale.
- Let your head hang freely while you lift your arms up and away from your back.
- Hold for 5–10 breaths before returning to standing.
3. Parivrtta Prasarita Padottanasana (Revolved Forward Fold)
A detoxifying twist that awakens the spine and supports digestion. This pose stimulates the lymphatic flow in your abdomen and chest.
How to Practice:
- From your wide-legged stance, place your left hand on a block under your chest.
- Inhale to lengthen the spine, then exhale to twist your torso to the right.
- Extend your right arm toward the ceiling, keeping your chest open.
- Gaze softly toward your right hand.
- Breathe deeply for 5 breaths and switch sides.
4. Urdhva Hastasana (Upward Salute)
This uplifting posture opens the lungs and helps energize the body with fresh oxygen.
How to Practice:
- Stand tall with feet hip-width apart.
- Interlace your fingers and stretch your arms overhead, palms facing up.
- Rise onto your toes, lengthening from your heels to fingertips.
- Hold for five deep breaths, then release slowly.
5. Virabhadrasana III (Warrior III)
Warrior III strengthens your core and improves balance both essential for vitality and immune health.
How to Practice:
- From standing, shift your weight onto your left foot.
- Extend your arms forward and hinge your torso until parallel to the floor.
- Lift your right leg behind you at hip height, keeping your body in one straight line.
- Engage your core and focus your gaze on the ground ahead.
- Hold for 5 steady breaths, then switch sides.
6. Adho Mukha Svanasana (Downward-Facing Dog)
A grounding inversion that improves lymphatic drainage, strengthens the arms and legs, and rejuvenates your entire body.
How to Practice:
- From Plank Pose, lift your hips up and back to form an inverted “V.”
- Spread your fingers wide and press your palms evenly into the mat.
- Relax your neck, allowing your head to hang between your upper arms.
- Keep your heels reaching toward the ground.
- Stay for 1–3 minutes, breathing deeply through your nose.
7. Low Lunge with Twist
This pose opens tight hips and activates the digestive system, helping release toxins and stimulate circulation.
How to Practice:
- Step your right foot forward between your hands and lower your left knee to the mat.
- Keep your right knee stacked above your ankle.
- Place your left hand on the mat and twist your torso to the right.
- Extend your right arm toward the ceiling and gaze upward.
- Breathe evenly for 5–8 breaths, then switch sides.
8. Supported Bridge Pose
A calming inversion that opens the chest and encourages lymphatic flow near the heart and thymus glands.
How to Practice:
- Lie on your back with knees bent and feet flat on the mat.
- Press through your feet to lift your hips, sliding a block under your sacrum.
- Rest your arms alongside your body, palms up.
- Allow your chest to open and your breath to deepen.
- Stay here for 3–5 minutes.
9. Supine Reclined Twist
A gentle spinal twist that soothes the lower back, tones internal organs, and supports detoxification.
How to Practice:
- Lie on your back with your knees bent.
- Drop both knees together to one side, keeping your shoulders grounded.
- Extend your opposite arm out to the side and gaze toward it.
- Breathe deeply into your rib cage for 2–3 minutes, then switch sides.
10. Viparita Karani (Legs Up the Wall)
One of the most restorative yoga poses, this posture drains lymph from the legs, soothes fatigue, and calms the mind.
How to Practice:
- Sit sideways next to a wall, then lie down and swing your legs up against it.
- Place a folded blanket under your hips for support.
- Let your arms rest at your sides, palms facing upward.
- Close your eyes and stay here for 3–5 minutes, breathing gently.
11. Halasana (Plow Pose)
This traditional inversion refreshes the nervous system and strengthens the immune response by stimulating the thyroid.
How to Practice:
- Lie on your back with your shoulders supported by two folded blankets.
- Engage your core and lift your legs up and over your head.
- Let your toes touch the floor behind you.
- Interlace your fingers, straighten your arms, and keep your neck relaxed.
- Hold for 5 deep breaths, then slowly roll down.
12. Savasana (Corpse Pose)
The most essential pose for renewal and integration. Savasana allows the body to absorb the benefits of your entire practice.
How to Practice:
- Lie flat on your mat with a bolster under your knees and an eye pillow for comfort.
- Rest your arms slightly away from your body, palms up.
- Close your eyes and let your breath become soft and natural.
- Stay here for 5–10 minutes, allowing complete relaxation.
Why You’ll Love This Practice
This Olaben sequence brings harmony to your immune system through conscious movement and breath. It helps the lymphatic system flow smoothly, supports detoxification, and builds resilience against fatigue.
Practicing regularly not only strengthens your immunity but also cultivates emotional balance and clarity helping you feel light, grounded, and deeply reconnected with yourself.
For the most comfortable and mindful experience, practice with Olaben yoga essentials, your companion for stability, serenity, and self-care.
