6 Winter Yoga Asanas to Strengthen Your Immunity Naturally

Winter brings colder temperatures, weaker immunity & a higher chance of coughs, colds & fatigue.

Practising specific yoga asanas can help keep your immune system strong by improving blood circulation, boosting lung function, reducing stress & supporting digestion.

Mountain Pose (Tadasana)

This simple grounding pose improves posture, enhances oxygen flow, and prepares the body for deeper movements. It helps activate the body’s natural energy, essential for winter wellness.

Sun Salutations (Surya Namaskar)

A powerful sequence that builds heat, improves circulation, and stimulates the lymphatic system. Practising 6–12 rounds daily strengthens immunity and boosts metabolism.

Bridge Pose (Setu Bandhasana)

This chest-opening posture enhances lung capacity and supports respiratory health—important during winter when congestion is common.

Cobra Pose (Bhujangasana)

Cobra Pose expands the lungs, boosts breathing efficiency, and stimulates the thymus gland, which plays a key role in building immunity.

Bow Pose (Dhanurasana)

This energising backbend strengthens digestion and metabolism. A healthy gut directly supports a stronger immune response.

Child’s Pose (Balasana)

A calming posture that reduces stress and promotes emotional balance. Since stress weakens immunity, this pose helps the body recover and strengthen naturally.

Practising these six asanas through winter can help you stay healthier, stronger & more resilient to seasonal illnesses.