Ayurveda and Yoga both define fitness and immunity (ojas) in a holistic way, not just in terms of muscles or lab reports. They encourage us to observe the body, mind, and daily patterns to self-assess our resilience and vitality, which ultimately reflect true immunity.
Here’s a practical guide you can use to self-evaluate your fitness and immunity through the lens of yoga and Ayurveda:
1) Digestive health (Agni) – the first marker of immunity
- Are you hungry at regular intervals?
- Do you digest meals without bloating, acidity, constipation, or diarrhea?
- Is your tongue mostly pink (not heavily coated)?
- Are your bowel movements regular, well-formed, and easy to pass?
Why it matters: A stable digestive fire (agni) is central to immunity (ojas) in Ayurveda.
2) Energy levels (Ojas)
- Do you feel energized on waking up without needing stimulants?
- Can you go through the day without excessive fatigue or sleepiness?
- Do you recover well after physical or mental exertion?
Low ojas signs: Chronic tiredness, frequent illness, low libido, dull skin, brittle nails.
3) Sleep quality (Nidra)
- Do you fall asleep within 15–20 minutes of lying down?
- Is your sleep uninterrupted, restful, and between 6–8 hours?
- Do you feel refreshed on waking?
Poor sleep → weak immunity according to both Ayurveda and modern medicine.
4) Mind and emotions
- Can you stay calm under stress, or do you react with anger, anxiety, or fear?
- Are you able to concentrate on tasks without excessive distraction?
- Do you feel generally positive and connected, or isolated and hopeless?
Emotional stability is considered essential for strong immunity.
5) Breath and respiratory signs
- Can you breathe deeply without tightness in chest or shortness of breath?
- Do you rarely catch colds, coughs, or respiratory infections?
- Is your voice clear and strong?
Healthy lungs = healthy prana flow → stronger immunity.
6) Musculoskeletal flexibility and strength
- Can you comfortably perform basic yoga asanas like:
- Tadasana (standing tall)
- Paschimottanasana (seated forward bend)
- Bhujangasana (cobra)
- Trikonasana (triangle)
- Is your balance steady in simple one-leg poses like Vrikshasana (tree pose)?
Difficulty or pain in basic movements indicates areas needing attention.
7) Skin, hair, and nails
- Is your skin clear, moist, and glowing?
- Are your hair and nails strong and not brittle?
- Do you rarely have unexplained rashes or breakouts?
Skin health is considered a direct reflection of inner immunity (ojas).
Optional: The “Stamina Test” from Yoga
Many traditional yoga teachers use Suryanamaskar (Sun Salutation) repetitions as a quick fitness test:
- Doing 12 continuous, steady, well-aligned rounds of Suryanamaskar without breathlessness or joint pain shows good cardiovascular, respiratory, and musculoskeletal health.
How to read your self-evaluation
- Consistently good signs across these areas = balanced doshas, strong ojas, good immunity.
- Repeated issues in digestion, energy, sleep, or emotional balance suggest dosha imbalance → time to adapt lifestyle, diet, and start yoga practice.
- Frequent infections, prolonged recovery, or severe fatigue → consult a qualified Ayurvedic practitioner or doctor.
Yoga & Ayurveda see fitness as harmony of body, mind, and spirit—not just external strength or flexibility.