Yoga sequence for strengthening immune system from Glenn Ceresoli

Dear All,

Below I have written a simple sequence to help strengthen the immune system. It is designed as a restorative practice based on activating the various systems in our body which all contribute towards defending our bodies from foreign organisms such as viruses, and infections.

The supports are to reinforce calmness and ease and allow us to bathe in the benefits of the asana for longer with less effort and energy consumption, hence it is energetically economical.

The sequence targets the vitality and circulatory systems and balances the sympathetic and parasympathetic nervous system. Regulating the metabolism, so that all glandular function is at its peak capacity to fight off diseases that may hack into our system.

Practiced regularly, consistently, over an extended period of time, this sequence can be very effective in boosting our immune system and ward off invading viruses.

This sequence requires the practitioner to have some experience and insight into the Iyengar method of practice and use of props. (If asanas such as Sirsasana are beyond your capacity, do the supported variation, or leave it out).

Do not force what you can not do.

Sirsasana done well is very helpful for this sequence, done forcefully without understanding will be a disadvantage, rather than an advantage.

Refer to photos when reading the text for best results.

Yoga sequence:

Supta Virasana Spine bolster, belt for legs, knees together or apart as required by your capacity. You could   have a block between inner thighs, these variations depend on your range of experiences, your range of ability etc

Adho Mukha Virasana Forearms on vertical blocks, and block support for head.

Paryankasana Variation 1 and 2.

  1. Vertical block placed along the spine and the bottom of the thoracic spine, a second vertical block for the back of the head.
  2. Vertical block placed along the spine and the top of the thoracic spine, were it meets with the cervical spine. The second block diagonally leaning onto the vertical block for the head, so that it allows the cervical spine to bend backwards with support. Those that have practiced with me will know these variations well.

Adho Mukha Svanasana   Belt for the arms, forehead to block, with curvature of the cervical spine.

Then repeat with the crown of the head to the block or the floor according to capacity.

Supta Urdhva Hastasana Blocks and belt variation.

Ardha Adho Mukha Vrksasana Feet to wall, belt for arms for extra support to remain in the asana for longer, but always according to ones capacity to be in the asana with the degree of calmness. This is required to experience some mild stimulation to the energetic system accompanied by stability of the mind and emotions.

Viparita Dandasana Chair Arms over the head holding the cross bar between back legs.

Sirsasana        Free or between chair or in ropes according to capacity and energy levels.

Here you could also do free standing (or heels to wall) Sirsasana, accompanied by one of the variations of rope Sirsasana.

Paschimottanasana. Bolster across shins, to rest the forehead and elbows. 5-10 min.

Janu Sirsasana            “                      “                      “                      “ 5 min each side.

Kurmasana Chair

Pasasana Chair

Bharadvajasana 1  Chair

Viparita Dandasana       Chair arms under holding back legs.

Sarvangasana Chair with leg variations

Ardha Halasana    Chair, full support

Setubandha Sarvangasana bolster or blocks support variations.

Adho Mukha Svanasana   Ropes, then add twist by hand holding opposite ankle

Viparita Karani Height according to one’s own body dimensions and preferences.



Glenn Ceresoli

PS Click on the first photo, and use «next» to the right to go through the sequence.


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