Winter-Proof Your Yoga Practice: Poses to Boost Immunity and Energy
As the colder months start to settle in, shorter days and frosty mornings can make even the most dedicated yogi feel sluggish or low on energy. Winter is a time for grounding and restoration, but it’s also important to support your body’s immunity and maintain vitality. Yoga, combined with mindful nutrition and self-care practices, can help you stay energised, healthy, and resilient throughout the season.
Why Winter Affects Our Energy and Immunity
Our bodies naturally crave rest and warmth during winter. Less sunlight can reduce vitamin D production, lower serotonin levels, and leave us feeling tired. Colder temperatures can also stress the immune system, making it more important than ever to incorporate practices that support circulation, detoxification, and overall wellbeing.
Yoga is the perfect companion to winter self-care. Certain poses and sequences can stimulate the lymphatic system, increase circulation, and awaken your energy centres. Combined with proper nutrition and mindful habits, your yoga practice can become a powerful tool to “winter-proof” your body.
Energising Yoga Poses for Winter
Here are some poses and sequences to keep your body strong, your energy high, and your immune system supported:
1. Sun Salutations (Surya Namaskar)
A few rounds of Sun Salutations in the morning can energise the body and warm the muscles. This flow stimulates circulation, stretches the spine, and boosts metabolism.
2. Warrior II (Virabhadrasana II)
Warrior II strengthens the legs, opens the chest, and promotes deep, energising breathing. It encourages resilience, both physically and mentally, which is especially useful during the darker winter months.
3. Bridge Pose (Setu Bandhasana)
This gentle backbend supports the thyroid gland, helps open the chest, and improves circulation to vital organs. Holding the pose for several breaths can calm the mind while stimulating energy.
4. Twists (Seated or Supine)
Twisting poses massage internal organs, aid digestion, and help detoxify the body. They also stimulate the nervous system and can help relieve winter sluggishness.
5. Legs Up the Wall (Viparita Karani)
A restorative pose that encourages blood flow back to the heart, helping with circulation and lymphatic drainage. Perfect for calming the nervous system and reducing fatigue after a long day.
6. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Ideal for waking up the spine, increasing mobility, and gently energising the body. Combine with mindful breathwork for added benefit.
Breathwork for Winter Energy
Incorporating simple breathwork into your practice can help boost immunity, increase energy, and support your respiratory system—especially important during the colder months. Here are three techniques to try:
Kapalabhati (Skull Shining Breath): Stimulates the lungs, improves circulation, and clears toxins. Sit comfortably with a straight spine. Take a deep inhale, then exhale sharply through the nose, pulling your belly in with each exhale. Let the inhale happen naturally. Start with 30-40 breaths, rest, and repeat if you wish.
Nadi Shodhana (Alternate Nostril Breathing): Balances energy, calms the mind, and strengthens respiratory function. Sit comfortably. Close your right nostril with your thumb, inhale through the left. Close the left nostril, release the right, and exhale through the right. Inhale through the right, close it, exhale through the left. Repeat for 5–10 cycles.
Belly Breathing: Deep abdominal breaths enhance oxygen flow and reduce stress. Sit or lie comfortably. Place one hand on your belly and one on your chest. Inhale through the nose, feeling the belly rise first, then the chest. Exhale slowly, letting the belly fall first, then the chest. Continue for several minutes, focusing on your natural rhythm.
Winter Nutrition and Healing Remedies
Your winter yoga practice can be complemented by mindful nutrition and natural remedies:
Teas:
Ginger and turmeric tea: Anti-inflammatory and warming.
Elderberry tea: Supports immunity and soothes the throat.
Green tea: Antioxidant-rich to boost vitality.
Juices and Smoothies:
Citrus blend: Oranges, grapefruits, and lemons for vitamin C.
Carrot, apple, and ginger juice: Supports digestion and circulation.
Spinach and kiwi smoothie: Iron, vitamin C, and antioxidants in one energising drink.
Supplements:
Vitamin D: Especially during low-light months.
Zinc: Supports immune function.
Omega-3: Anti-inflammatory and good for overall energy levels.
Other Remedies:
Warm baths with Epsom salts and essential oils (like eucalyptus or rosemary) to relax muscles and boost circulation.
Forest bathing or mindful walks outdoors to absorb natural light and fresh air.
Adequate sleep, ideally in a dark, cosy environment, to strengthen immune resilience.
Mindful Winter Habits
In addition to yoga and nutrition, small lifestyle adjustments can make a big difference in winter:
Stay warm and layered during outdoor activity.
Schedule gentle movement breaks throughout the day to counteract sedentary habits.
Practice gratitude and mindful reflection to maintain mental energy and positivity.
Incorporate restorative practices like Yin yoga or meditation to rebalance energy.
Putting It All Together
By combining energising yoga sequences, breathwork, and mindful winter nutrition, you can boost immunity, improve circulation, and maintain vitality even as the days grow colder and darker. Treat yourself gently, stay consistent with your practice, and listen to your body’s needs.
Winter doesn’t have to mean low energy or hibernation. With the right combination of movement, nourishment, and self-care, you can move through the season feeling balanced, resilient, and alive.
Looking for guided winter yoga practices? Join our Deep Rest: Gentle Yoga & Yoga Nidra classes, or our weekly Hatha and Gentle Yoga sessions at Sussex Yoga. Nourish your body, calm your mind, and stay energised all winter long. Book online at sussexyoga.co.uk.
Namaste, Angela at Sussex Yoga x
