The sequence here is invaluable to have in your back pocket during the winter months. It’s not a high-intensity practice – it’s a healing, nurturing, immune boosting yoga practice. The poses encourage relaxation, reduce stress, and facilitate circulation throughout your whole body. These are the three most effective things that yoga asana can do to help support your immune system.


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You’ll start off on your back in a Supta Padangusthasana series, which requires very little exertion for those of you feeling fatigued. From there, you’ll gently open your hips, where stress and tension often pool. Then you’ll move into forward bends, which facilitate quiet, inward-drawn attention. You’ll finish with some rejuvenating inversions that reverse blood flow and open the neck and shoulders. (Sometimes they even relieve sinus congestion, although too much inverting can make it worse, so listen to your body.)

As you move through the practice, give yourself permission to slow down and settle in to your body and breath. Try to be as gentle and patient with yourself as possible – especially if you have a cold when frustration and impatience can rear its head. These qualities—going slowly, nurturing yourself, taking your time—are your own natural antidotes to stress, depletion, and fatigue.

This sequence helps you tap into them and have a healthy winter season!

Immune Boosting Yoga Sequence