Embrace the Rain: 8 Yoga Poses to Boost your Monsoon Immunity

by Shatakshi Gupta

The monsoon season, a time of breathtaking beauty, also presents various health challenges, such as cold, cough, fever, infections, and allergies. However, you don’t have to worry, we have got you covered with some yoga tips. The ancient practice of yoga offers a natural and effective means to bolster our immunity and alleviate the symptoms of the monsoon flu. In this article, we will explore eight yoga poses that can be practiced in the comfort of our homes to foster a healthy and blissful existence during the rainy season.

  • Kapal Bhati Pranayama:

Kapal Bhati Pranayama, a dynamic breathing technique, purifies the respiratory tract and enhances its resistance against illnesses. By clearing the sinuses and nasal passages, this pranayama facilitates improved breathing and combats respiratory ailments. To perform this technique, assume a comfortable seated position with a straight spine and hands resting on the knees. Inhale deeply and exhale forcefully through the nose, engaging the abdominal muscles. Repeat this energizing breath for 10 to 15 minutes to invigorate the body and fortify the immune system.

  • Nadi Shodhan Pranayama:

Nadi Shodhan Pranayama, or Alternate Nostril Breathing, is a harmonizing breathing exercise that balances the left and right nostrils, promoting mental serenity. This practice aids in unblocking nasal passages and increasing sinus resistance, guarding against common monsoon ailments. Sit comfortably with a straight spine and your left hand resting on the knee. Close the right nostril with your right thumb and inhale through the left nostril. Next, close the left nostril with the ring finger, release the right nostril, and exhale through it. Inhale through the right nostril, close it with the thumb, release the left nostril, and exhale. This completes one cycle; continue for 10 to 15 minutes to experience the calming benefits.

  • Adho Mukha Svanasana (Downward-Facing Dog):

Adho Mukha Svanasana, a rejuvenating inverted pose, provides a comprehensive stretch for the back, legs, and arms. Furthermore, it stimulates the thymus gland, responsible for producing vital T cells that boost the immune system’s efficacy. From a tabletop position, with hands beneath the shoulders and knees under the hips, exhale and lift the hips, straightening the arms and legs. Press the heels into the floor, elongating the spine, and maintain the gaze towards the navel. Hold this pose for 5 to 10 breaths, allowing the body to absorb the revitalizing effects.

  • Setu Bandhasana (Bridge Pose):

The Setu Bandhasana, or Bridge Pose, strengthens the back, hips, and thighs, while concurrently invigorating the thymus gland. By engaging this gland, the immune system is fortified through the release of T cells. Lie on your back with knees bent and feet hip-width apart, palms facing down alongside the body. As you press the feet and arms into the floor, lift the hips, forming a bridge shape. Keep the chin tucked in, and draw the shoulder blades together. Hold this pose for 5 to 10 breaths, embracing the sense of empowerment it brings.

  • Bhujangasana (Cobra Pose):

The Bhujangasana, or Cobra Pose, is an uplifting backbend that strengthens the spine and stretches the front of the body. It also stimulates the thymus gland, aiding the immune system in its fight against infections. To execute this pose, lie on the stomach with legs together and toes pointing back. Place hands under the shoulders, close to the body, and press the pubic bone into the floor. Inhale, lifting the chest while extending the arms, without straining. Relax the shoulders and gaze straight ahead or slightly upward. Embrace this pose for 5 to 10 breaths, sensing the opening and rejuvenation.

  • Naukasana (Boat Pose):

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The Naukasana, or Boat Pose, serves as an empowering core-strengthening posture that invigorates the back and legs. This asana stimulates the thymus gland and enhances blood circulation, bolstering overall immunity. From a seated position, legs extended in front, lean back slightly and lift both legs off the floor, keeping them straight and together. Balance on the sit bones, extend the arms parallel to the legs, and engage the abdominal muscles. Hold this pose for 5 to 10 breaths, embodying the sense of stability and inner strength.

  • Pawanmuktasana (Wind-Relieving Pose):

The Pawanmuktasana, or Wind-Relieving Pose, is instrumental in massaging the abdominal organs, fostering healthy digestion, and eliminating toxins and excess gas from the body. This, in turn, aids in preventing bloating and indigestion during the monsoon season. Begin by lying on your back with legs together and arms by your sides. Bend the right knee and draw it towards the chest, pressing it gently against the abdomen. Lift the head off the floor, attempting to touch the nose to the knee. Hold this position for 5 to 10 breaths, then repeat on the left side.

  • Shavasana (Corpse Pose):

The Shavasana, or Corpse Pose, is a deeply relaxing posture that calms the entire body and mind. It plays a pivotal role in reducing stress and inflammation, which are significant contributors to compromised immunity. To practice this pose, lie on your back with legs slightly apart and arms by your sides, palms facing up. Close your eyes and breathe deeply and slowly, letting go of all tension and thoughts. Focus solely on your breath and remain in this restful state for 10 to 15 minutes or longer, as you feel comfortable.

At the conclusion!

In addition to these invigorating yoga poses, consider incorporating meditation and chanting practices to further cultivate inner harmony and strengthen the immune response. During this season, it is essential to stay hydrated by drinking ample water and to nourish the body with wholesome, nutrient-rich foods. Limit the consumption of street food and junk delights, which may compromise our well-being.

As we embrace the playful monsoon season, let us adopt these yoga practices to harmonize our mind, body, and spirit, safeguarding ourselves against seasonal ailments. May this time be one of joy, growth, and health as we celebrate the wonders of nature while staying safe and protected throughout this beautiful rainy season.

Frequently Asked Questions (FAQs):

Read more: Here are 12 useful tips to begin yoga journey

Q. Do  yoga boost immunity during the monsoon season?

Yes, yoga can boost immunity by stimulating the thymus gland and enhancing overall well-being.

Q. Are these yoga poses suitable for beginners?

Yes, most poses are beginner-friendly, but practice under guidance if possible.

Q. How often should I practice these yoga poses for results?

Aim for 3-4 sessions per week for tangible benefits.

Q. What’s the ideal time for yoga during the monsoon season?

 Choose a time that suits your schedule and allows for uninterrupted practice.

Q. Any other tips for maintaining immunity during monsoon?

Eat a balanced diet, stay hydrated, get enough rest, and practice good hygiene.