By Himalayan Siddhaa Akshar Spiritual Leader and Yoga Master | Author | Columnist |Founder of Akshar Yoga Kendraa
Winter brings with it cold temperatures and a natural shift in energy, often leaving our bodies more
vulnerable to seasonal illnesses. Yoga, with its holistic approach to wellness, can be a powerful ally in
supporting your immune system during this time. By integrating movement, breathwork, and
relaxation into your routine, you can fortify your body and mind against seasonal challenges.
Warming Up Your Practice
Begin your yoga practice with gentle movements to prepare your body for deeper poses. Roll your
shoulders in slow circles, stretch your neck from side to side, and rotate your wrists and ankles.
These simple actions improve blood circulation, ease stiffness, and bring warmth to your muscles.
Energize with Sun Salutations
Surya Namaskar (Sun Salutations) is an ideal sequence for winter practice. This flowing series of
movements generates inner heat, enhances circulation, and energizes the body. Begin with 3-5
rounds at a slow pace, synchronizing your breath with each movement. This flow not only awakens
your physical body but also promotes mental clarity and focus.
Immune-Boosting Yoga Poses
Specific yoga poses can directly support and enhance immune function. Incorporate these into your
routine:
• Bridge Pose (Setu Bandha Sarvangasana): This gentle backbend opens the chest and stimulates the thymus gland, a key player in immune health. Lie on your back, bend your knees, and lift your hips. Hold the pose for 5-8 breaths while maintaining steady breathing.
• Legs Up the Wall (Viparita Karani): This restorative pose aids lymphatic drainage and calms the nervous system. Sit close to a wall, lie back, and extend your legs up the wall. Stay in this pose for 5-10 minutes, focusing on slow, deep breaths.
• Forward Fold (Padahasthasana): This standing forward bend soothes the nervous system and brings fresh blood flow to the sinuses and throat. Fold forward from the hips, letting your head hang heavy. If needed, bend your knees for comfort.
• Twisted Chair Pose (Parivrtta Utkatasana): Twists are excellent for detoxification as they massage internal organs. From a bent-knee chair pose, twist your torso to one side. Hold for 3-5 breaths before switching sides.
Pranayama for Immunity
Breathing exercises (pranayama) are particularly beneficial during the winter months:
• Alternate Nostril Breathing (Nadi Shodhana): This practice clears nasal passages and reduces stress. Close your right nostril with your thumb, inhale through the left nostril, then close the left nostril and exhale through the right. Repeat for 5-10 rounds, alternating sides.
• Warming Breath (Ujjayi): Create a soft ocean-like sound at the back of your throat as you breathe deeply. This technique generates internal heat while filtering the air you inhale.
Relaxation and Stress Relief
Winter is a season of introspection and rest. End your practice with calming poses and meditation:
• Corpse Pose (Savasana): Lie flat on your back, arms and legs relaxed, and cover yourself with a blanket to stay warm. Rest here for 5-10 minutes, allowing your body to absorb the benefits of your practice.
• Meditation: Spend a few quiet moments focusing on your breath. Regular meditation lowers stress hormones, which can otherwise weaken your immune system.
Practical Tips for Winter Practice
• Practice during the warmest part of the day.
• Keep your yoga space warm but ventilated.
• Wear layers you can remove as your body warms up.
• Have a blanket nearby for relaxation poses.
• Stay hydrated before and after your practice.
Consistency is Key
A consistent yoga practice is more impactful than a lengthy session. Even 15-20 minutes daily can
strengthen your immune system. Adjust the intensity of your practice based on your energy levels—if you’re feeling under the weather, focus on gentle poses and breathing exercises.
Holistic Winter Wellness
Yoga is just one component of a healthy winter routine. Combine your practice with:
• Adequate sleep for physical recovery.
• Nourishing, warming foods that fuel your body.
• Time spent in nature, even if brief.
• Social connections to uplift your spirit.
By aligning your yoga practice with winter’s unique demands, you can create a strong foundation for
health and well-being. Movement, breathwork, and relaxation come together to balance your body,
strengthen your immune system, and keep you resilient during the season’s challenges.
