Practicing yoga for immunity is important in winter! Yoga and holistic wellness expert Anshuka Parwani shares its benefits and poses you can try.
As the winter season approaches, our bodies undergo a natural change. Colder temperatures and shorter days can put a strain on our immune systems, often making us more vulnerable to colds, fatigue, and seasonal blues. While we may instinctively reach for warmer clothes and hot drinks, there’s something powerful we often overlook: yoga. This ancient practice, combined with Ayurvedic principles, offers a holistic way to boost our immunity, keeping us energetic and resilient during the winter months. What if the key to winter well-being lay in aligning with the rhythms of our body through conscious movement, breathing and a few herbs? Here’s how to use yoga to boost your immunity and stay healthy this winter.
Benefits of Yoga for Immunity
Yoga is not just about flexibility or strength. It is deeply linked to our immune health, acting as a preventative shield by reducing stress, improving circulation and strengthening lung function. When we practice yoga, we activate the parasympathetic nervous system, also known as the “rest and digest” response. This calms the body, reduces stress hormones like cortisol and allows our immune system to function at its best.
Studies have shown that chronic stress can weaken immune responses, making us more vulnerable to disease. Yoga helps calm the mind, bring us into the present moment, and ultimately improve our physical and mental resilience. A comprehensive yoga practice, combined with breathing exercises and meditation, helps balance the body and prepares it for the challenges of winter.
Breathing practices to support immunity
Cold winter air and low humidity can affect our respiratory health. Breathing practices (pranayama) can be invaluable tools for keeping our lungs clear, improving oxygen delivery and supporting immunity. Here are three key breathing techniques:
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1. Kapalabhati (bright skull breath)
This breathing exercise is a natural detoxifier. With quick, strong exhalations and passive inhalations, Kapalabhati energizes the body and clears the nasal passages. It’s a fantastic way to warm up in winter while building lung strength.
2. Surya Bhedana (breathing through the right nostril)
This pranayama is especially useful in winter, as it generates internal heat and increases energy. Surya Bhedana, or right nostril breathing, activates the body’s heating energy, promoting vitality and improving circulation. To practice, close your left nostril and inhale deeply through your right nostril, then exhale slowly through your left. Repeat for 5 to 10 rounds, especially in the morning, to feel energized and balanced.
3. Bhastrika (bellows blow)
Bhastrika invigorates and warms the body by imitating the act of bellows stoking a fire. Practicing it for a few minutes a day can be a powerful way to boost your immune system, especially on cold mornings.
Yoga postures to boost immunity
Specific yoga poses support immunity by stimulating blood circulation, opening the lungs and gently massaging the internal organs. Here are some key poses that are particularly beneficial in winter:
1. Twists and turns
Twisting poses, such as Bharadvajasana (Seated Twist) and Ardha Matsyendrasana (Half-Lord of the Fish Pose), work wonders for detoxification. Twisting compresses and releases the digestive organs, which helps eliminate toxins and improve digestion, a key factor in immunity according to Ayurveda.
2. Back bends
Backbends such as Bhujangasana (Cobra Pose) and Setu Bandhasana (Bridge Pose) stimulate the thymus, responsible for the production of T cells, the immune system’s first line of defense against pathogens.
3. Inversions
Poses like Viparita Karani (Legs Against the Wall Pose) promote lymphatic drainage, helping to eliminate toxins and keep the body’s internal environment in balance. This is a gentle inversion that can be done at any age, promoting circulation and relaxing the mind.

Role of Ayurveda in winter well-being
Ayurveda, yoga’s sister science, complements these practices wonderfully, offering dietary and herbal advice to maintain strong immunity. In winter, Ayurveda encourages us to balance Vata, the dosha (or bioenergy) associated with cold, dryness and wind. When Vata is high, we may experience dry skin, painful joints, and even increased anxiety. Here’s how to balance it.
1. Reheat Foods and Spices
Focus on cooked, warm, nourishing foods. Include spices like ginger, turmeric, black pepper and cinnamon, which have warming properties and help stimulate digestion. Turmeric, in particular, is known for its anti-inflammatory and immune system-boosting properties. A cup of turmeric milk, or golden milk, before bed can be particularly helpful.
2. Herbal allies
Some Ayurvedic herbs are known for their immune-supporting properties. Ashwagandha, a powerful adaptogen, helps the body manage stress while boosting immunity. Tulsi (holy basil) is another powerful herb with antimicrobial properties, often used in teas for respiratory health. A warm, soothing tea with Tulsi, ginger and honey is a great way to start your morning.
3. Oil massage (Abhyanga)
Ayurveda recommends daily massage with warm sesame oil in winter. This practice not only hydrates the skin, but also grounds Vata and improves circulation, keeping the body warm and nourished. Additionally, massage itself is a form of self-care that calms the mind and reduces stress.
4. Meditation and mindfulness for inner strength
Winter can often bring a feeling of gloom, even seasonal sadness, affecting not only our mood but also our immunity. Meditation and mindfulness practices can help combat this by improving mental resilience and grounding the mind.
A simple gratitude meditation, where you focus on what you are grateful for each day, can do wonders. Studies show that gratitude increases feelings of positivity and reduces stress, which, in turn, promotes a healthier immune system. Try setting aside just five minutes in the morning to breathe deeply, visualize yourself in good health, and mentally express gratitude for all of life’s little joys.
Yoga for immunity: winter routine to follow
To help you incorporate these practices into your routine, here is a simple sequence you can follow to boost your immunity this winter:
- Warm: Start with Kapalabhati pranayama for 1-2 minutes.
- Twists and turns: Move into Bharadvajasana or Ardha Matsyendrasana, holding each side for 5 to 8 breaths. Backbend: Continue with Bhujangasana (Cobra Pose) for 5 breaths, repeating twice.
- Inversion: Finish with Viparita Karani (Legs against the wall pose) for 5 to 10 minutes.
- Closure of breathing: Practice 5-10 rounds of Surya Bhedana pranayama, then finish with Nadi Shodhana.
- Meditation: Set aside a few minutes for gratitude meditation
Adopt winter well-being with yoga
As we settle into the colder months, yoga and Ayurveda provide us with a toolkit for embracing winter wellness in a conscious and holistic way. By incorporating breathing, immune-boosting poses, warming Ayurvedic practices, and meditation, we can prepare our bodies and minds for the season. Instead of viewing winter as a time of hibernation, let’s approach it as an opportunity to build resilience, stay active, and take care of ourselves.
Through these mindful practices, we can bring the warmth of well-being into every cold day.
(Anshuka Parwani is a wellness columnist for Health Shots. She writes an exclusive monthly column for the women’s health platform. India’s leading yoga and holistic wellness expert, Anshuka trains celebrities like Kareena Kapoor Khan, Deepika Padukone and Alia Bhatt, a former pilot, is the force behind Mumbai-based yoga studio Anshuka Yoga.)
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