Yoga and Autoimmune Disorder

Brigitta Sasya

9/15/20202 min read

How Yoga Saved My Life: Healing Autoimmune Disorder & Boosting Immunity

My Journey with Autoimmune Disorder

Let me tell you a story how Yoga help me survive.
Hey! I'm Brigitta Sasya, a yoga teacher and hypnotherapist in Bali.
I am also an autoimmune disorder survivor.

An autoimmune disorder happens when our immune system mistakenly attacks our own cells. In my case, it developed into Stevens-Johnson syndrome, a rare condition that damages the skin and internal organs. I also developed intolerance and allergies to many medications, which made recovery even harder.
For years, I struggled with fatigue, infections, and long recovery times. But I discovered powerful ways to support my body naturally—through yoga, rest, and nutrition. Yoga became my lifeline, and it continues to help me live a full and healthy life.

How Yoga Supports the Immune System

Our immune system thrives when we have good circulation, balanced stress levels, and quality rest. Yoga provides all of these benefits.

Gentle movement (asana) improves circulation and supports lymphatic flow.
Breathing techniques (pranayama) calm the nervous system and reduce stress hormones.
Meditation boosts mood, lowers anxiety, and improves sleep quality.

Studies show that low to moderate exercise like yoga lowers cortisol (the stress hormone), boosts endorphins (the “feel-good” chemical), and increases GABA, a neurotransmitter that reduces anxiety and creates relaxation [Science direct & Pubmed research]. Regular moderate exercise—like yoga—enhances immune function by improving circulation of immune cells, while overly intense workouts may temporarily suppress immunity [Pubmed research].

For me personally, yoga has reduced symptoms like cough, chest pain, and shortness of breath related to my condition. My blood test results even showed improvements in my immune function after regular practice.

Yoga Practices for Immunity & Stress Relief

If you’re practicing yoga to support your immune system, here are some recommended techniques:

Twists & forward folds → support digestion & detoxification
Gentle inversions (like legs up the wall) → stimulate lymphatic flow
Ujjayi breath (ocean breath) → calms the parasympathetic nervous system
Meditation & affirmations → reduce anxiety and promote healing

These simple practices not only strengthen the immune system but also bring emotional resilience during stressful times.

The Role of Diet & Rest in Healing

Yoga works best when combined with healthy lifestyle choices:

Eat colorful fruits, vegetables, nuts, and legumes.
Support immunity with zinc, vitamin C, D, and B vitamins.
Reduce sugar and processed food.
Drink plenty of water and jamu (Indonesian herbal tonics like turmeric and ginger).
Prioritize restful sleep to allow the body to repair and restore energy.

And just as important—manage your mind. Feed it with positive affirmations or prayers. A simple mantra such as “I am safe. I am healthy.” can shift your inner state and strengthen your resilience.

Yoga offers more than just movement—it’s a proven way to calm the nervous system, lower stress hormones, and create space for peace of mind. Whether through mindful breathing, gentle postures, or guided hypnotherapy, the path to balance is always within reach. If you’d like to explore more, read my post on how hypnotherapy complements yoga for stress relief.

Resources:
- Baker, Forrest L. Ph.D.; Simpson, Richard J. Ph.D., FACSM. Exercise to Support Optimal Immune Function. ACSM's Health & Fitness Journal 25(1):p 5-8, 1/2 2021. | DOI: 10.1249/FIT.0000000000000628
- Hamed A. Possible role of exercise therapy on depression: Effector neurotransmitters as key players. Behavioural Brain Research Volume 459, 2024.
- Stephens I. Medical Yoga Therapy. Children (Basel). 2017 Feb 10;4(2):12. doi: 10.3390/children4020012. PMID: 28208599; PMCID: PMC5332914.
- Wang J, Zhao W, Ding J, Li Y. The effect of physical activity on anti-infection immunity: a review. Health Inf Sci Syst. 2025 Jul 23;13(1):45. doi: 10.1007/s13755-025-00360-8. PMID: 40717906; PMCID: PMC12287504.