8 yoga asanas to boost immunity and stay warm this winter | XpertsReviews.com

Strengthen your immunity this winter with these 8 effective yoga asanas that promote warmth, support digestion and strengthen the body’s defenses.

Winter is the time when many people catch a cold or flu unexpectedly. One moment you feel fine and the next you’re sneezing a lot. However, many don’t realize that this is your body’s way of telling you that it needs more activity. Just like muscles that require regular exercise to stay strong, your immune system also benefits from daily movement. You don’t need intense workouts or hours at the gym. Simple and gentle yoga asanas can improve blood circulation, increase lung capacity, reduce inflammation and help your body fight infections more effectively.

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8 yoga poses for the immune system

Ayurvedic doctor Dr Gagan Tiwari from Kailash Health Village shares yoga poses to boost immunity and keep you warm during winter.

Surya Namaskar: Sun Salutation

Surya Namaskar remains one of the most powerful body sequences for warming up the body, incorporating forward and backward bends with synchronized breathing that activates the musculature and promotes blood circulation. “Doing 8 to 12 sessions a day helps increase heart rate, develop breathing capacity and sharpen the digestive fire, all very important for winter well-being,” Ayurveda doctor Dr Gagan Tiwari of Kailash Health Village tells Health Shots. Such rhythmic movement prepares the body for deeper asanas and combats laziness, widely common in cold weather.

2. Uttan mandukasana (extended frog pose)

This pose deeply stimulates the abdominal organs, promoting digestion and metabolism, both closely linked to immunity. It also improves flexibility in the spine and hips, helping to relieve stiffness caused by the cold.

3. Ustrasana (camel pose)

Winter worsens respiratory problems due to dry air and cold. Ustrasana expands the lungs, chest and throat, thereby increasing oxygen supply and strengthening immunity. “This backbend stimulates the thymus, an endocrine gland that helps regulate the immune system,” explains the Ayurvedic doctor. This will help counter the tendency to hunch or close the chest in cold weather, promoting better posture and deeper breathing.

The corner pose has many variations. Image courtesy: Adobe Stock

4. Trikonasana (triangular pose)

This standing asana improves balance, strengthens the core and aids digestion. “As Ayurveda directly links digestion to immunity, Trikonasana is very effective during winters when metabolism is naturally low,” explains the doctor. The pose stretches and firms the legs, hips, and spine, which can become stiff in cold weather.

5. Vrikshasana (tree pose)

Balancing postures, such as Tree Pose, have a grounding effect on the nervous system. A balanced and regulated nervous system supports a much more formidable immune system and better hormonal balance. “Daily practice of Vrikshasana improves concentration, reduces anxiety and improves endurance, which is very useful during the winter months, when one tends to feel physically and mentally sluggish,” explains the expert.

6. Bhujangasana (cobra pose)

Bhujangasana is especially helpful in winter, when spinal flexibility is improved, the lungs are opened, and circulation to the chest cavity improves. “The stimulation of the abdominal viscera through this asana facilitates metabolism and digestion, processes essential for maintaining immunity,” explains Dr. Tiwari. Regular practice of Cobra Pose helps eliminate stiffness and maintain mobility during the winter months, when we generally work less.

7. Setu bandhasana (bridge pose)

Bridge pose increases flow to the upper body and balances the endocrine system. Good circulation helps develop inner warmth and energy. “Setu Bandhasana also reduces stress, which is one of the factors that decrease immunity, especially in winter, when many people are affected by shorter daylight hours,” shares the doctor.