Winter Warmers: Yoga To Strengthen The Immune System

Let’s face it, when the winter months set in and the outside temperature plummets to almost sub zero there’s nothing better than snuggling under the duvet with a cozy hot water bottle and a nice hot cup of masala chai.

When the seasons change the weather isn’t the only thing we need to adjust to, our moods change, our skin becomes dry, our lips chap and if that wasn’t enough we become more prone to viruses and infections so we really need to take care of our mind and our body.

Although we can never protect ourselves 100% against catching colds or viruses we can strengthen our immune system so we are less susceptible to picking up a nasty bug. Along with eating well, keeping warm and taking enough Vitamin D regular yoga practice can help boost your immune system and keep those nasty bugs at bay.

5 Yoga Postures To Help Strengthen Your Immune System.

1. Padmasana (Lotus Pose)

• Sit on the floor with your legs stretched out in front of you.
• Bend your right knee and place your right foot on your left thigh with the heel of your foot close to your abdomen.
• Bend your left knee and place your left foot on your right thigh with the heel of your foot close to your abdomen.
• Place your hands on your knees, palms facing upwards.
• Sitting up tall with your head straight take a few breaths and relax your body and still your mind.

2. Salamba Sarvangasana (Shoulder & Supported Shoulder Stand)

• Lie flat on your back with your hands by your sides.
• Lift your legs, buttocks and back up in one movement until you come up high on your shoulders.
• Bring your hands up to support your lower back and hips.
• Keeping your legs straight bring your walk your hands further down your back and keeping your elbows on the mat. This will help you support and elevate your hips
• Lift your chin and gaze towards your navel.
• The weight of your body should be supported by your shoulder not your neck, so if you feel any pain your neck come out of the pose.
• To further support your back and neck, place two blankets folded twice under your back and shoulders but ensure that your neck is not on the blanket but placed on the floor.

3. Dhanurasana (Bow Pose)

• Lie with the front of your body on your mat.
• Rest one side of your head on the floor or rest your forehead on a folded blanket in front of you.
• Placing your chin on the floor bend your knees and take hold of the outer edges of your feet or ankles.
• Keeping your knees hip-distance apart inhale and raise your chin off the floor and look straight in front of you.
• Exhale and push the soles of your feet up towards the ceiling lifting your thighs off the floor whilst pressing your belly to the floor and lifting your chest.

4. Setu Bandha Sarvangasana (Bridge Pose)

• Lying flat on your back with your legs straight out in front of you and your arms by your side and palms facing upwards, bend your knees and place your feet firmly into the mat.
• Bring your heels towards your buttocks and point your knees towards the ceiling.
• Inhale and begin to raise your buttocks off the floor.
• Tighten your buttock and thigh muscles and push your pelvis, lower back and front of body towards the ceiling so your body is resting on your shoulders.
• On the exhale move your arms so they are under your body, from here you can place your hands on the back of your waist to provide extra support ensuring your upper arms are still in contact with the floor.
• Walking your heels towards your shoulders push your pelvis, hips and front of body up a little more.
• Tuck your chin in towards your chest to lengthen the back of your neck.
• If this is comfortable for you stay here but if you want to challenge yourself a little further you can come up onto your toes.
• To come out of the posture, exhale and bring your arms down by your sides with your palms facing downwards and uncurl your spine slowly back down to the floor.
• Relax your back and then stretch your legs out in front of you, keeping your arms relaxed by your sides.

5. Bhujangasana (Cobra)

• Lie with the front of your body on the mat
• Place your forehead on the floor or on a folded blanket in front of you. Your hands are by your sides and your toes point to the back of the room.
• Bring your arms closer to your chest, inhale and raise your head, shoulders and front of the body keeping your pubic bone grounded onto the mat.
• Exhale and push your palms down into the mat and raise the front of your body as high as you can comfortably go, looking straight ahead.