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Winter tests the body’s resilience in many ways: metabolism slows, circulation decreases, mood worsens and immunity weakens. This increases our risk of cold, flu, joint stiffness, fatigue etc. Less movement and time spent indoors further increases this lethargy. Yoga instructor Saurabh Bothra says that yoga can help generate heat, boost circulation and strengthen immunity naturally.
“It helps the body adapt to seasonal changes while maintaining internal balance and mental energy. A recent study found that regular yoga practice for 10 weeks significantly increased the levels of IgA (immunoglobulin A), an important immune marker, indicating a direct effect of yoga on strengthening immunity during stressful periods,” Bothra tells Health Shots.
Yoga asanas for winter immunity
Practicing yoga not only provides relaxation but also increases immunity. According to Bothra, the following four asanas help improve circulation, build flexibility and keep your energy stable during winter:
1. Utkatasana (Chair Pose)
In winter, the body’s circulation naturally slows, and joints may feel stiff, reducing mobility and slowing lymphatic drainage. Practicing Chair Pose helps counter these effects, as it activates the large muscle groups of the legs and core, produces internal heat, stimulates circulation and boosts the immune system.
- Stand with your feet hip-width apart
- inhale as you raise your arms
- Exhale, bend your knees, and hinge your hips back as if sitting in an imaginary chair, keeping your spine straight and weight in your heels.
This practice supports overall vitality and flexibility during the colder months.
2. Tadasana (Mountain Pose)
When movement is reduced, posture is often affected, which can cause the chest to become compressed, restricting breathing and reducing oxygen flow. These factors affect immune function. “Tadasana settles the body, opens the chest, and also encourages breathing, so the lungs and lymphatic system can function better in cold conditions,” explains Bothra.
- Simply stand with your feet hip-width apart, spine long, arms raised overhead, and your weight evenly balanced on both feet.
3. Matsyasana (Fish Pose)
Dry winter air and indoor heating can reduce lung function and put pressure on respiration. Matsyasana expands the chest and supports deep breathing and better oxygen exchange, which is important for the immune system’s front line defense.
- lie on back with legs spread
- Slide your hands under your hips
- As you inhale, lift your chest and gently arch your upper back so that the top of your head rests lightly on the mat.
4. Shavasana (Corpse Pose)
Winter invites relaxation, but often our minds are busy with stress and low-grade inflammation that silently weakens immunity. “Shavasana allows the nervous system to shift into rest-and-repair mode, reducing cortisol and enabling immune-system recovery,” says Bothra.
- Lie on your back with legs extended, feet slightly apart and arms at your sides, palms up
- With your eyes closed and breathing slowly, release your body weight to the floor, allowing your mind to calm down and your system to reset.
Why does it matter to do yoga every day?
Making yoga a part of your daily habits can be game-changing. Bothra explains, “Taking a few minutes each day of meditative activity and deep breathing can make you stronger, more resilient. As the season approaches and the heat outside subsides, we must remember that true warmth also comes from within. The steady rhythm of your breathing, the strength of your body, and the calmness of your mind work together to help you stay centered and protected during the changing months.”
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
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