Winter is always a challenging season for family health. Cold weather, dry air, reduced exercise, the immune system is therefore also prone to decline. Many people only think of medicine or supplements, but forget about a sustainable, gentle and suitable solution for all ages, which is yoga.
According to Ayurveda doctor Gagan Tiwari, currently working at Kailash Health Village (India), regular exercise with yoga poses not only helps warm the body but also improves digestion, breathing and endocrine balance, key factors of the immune system. “The immune system is like muscles, if not exercised properly, it will gradually weaken, especially in the cold season,” he emphasized.
Positions to help the body generate heat and fight cold
At the top of the list is Surya Namaskar, greeting the sun: This series of movements activates almost the entire body, combining breathing and continuous movement. Dr. Gagan Tiwari recommends 8–12 cycles per day to increase heart rate, improve lung capacity and support digestion – the foundation of winter health.
Next is Uttan Mandukasana, expanded frog pose: This is a pose that deeply impacts the abdomen, stimulates digestion and metabolism, helping the body absorb nutrients better, thereby strengthening the immune barrier.
Ustrasana, Camel pose: Especially useful when winter makes the chest cavity narrow, breathing shallow. This pose expands the lungs, chest and throat, while stimulating the sternum, the endocrine glands that play an important role in immune regulation. “Ustrasana helps fight the habit of back bumps and closed chests often encountered when it's cold,” said Dr. Tiwari.
With Trikonasana, the Triangle pose: The body is fully stretched, improves balance and supports digestion. According to Ayurveda doctor Gagan Tiwari, healthy digestion is the foundation of healthy immunity, especially in winter when metabolism tends to slow down.
Not only physically impacting, many yoga poses also help stabilize the spirit - a factor that is often underestimated but directly affects resistance.
Vrikshasana, the tree posture is a typical example: This balanced posture soothes the nervous system, improves concentration, and reduces anxiety, states that easily appear in the gloomy winter.
Bhujangasana, cobra pose: Helps increase spinal flexibility, expand lungs and improve chest blood circulation. According to Dr. Gagan Tiwari, stimulating abdominal organs in this pose supports metabolism and digestion, thereby naturally supporting the immune system.
Setu Bandhasana, bridge posture: Outstanding in its ability to enhance blood circulation in the upper body and balance hormones. Good circulation helps the body generate heat from the inside, while reducing stress, a "silent enemy" of immunity.
Finally, Pranayama, breathing exercises: Kapalbharti helps cleanse the respiratory tract, Anulom Vilom balances the nervous system, while Bhastrika creates heat and increases lung capacity. “Just 15 minutes of pranayama each day has made a clear difference for winter health,” Ayurveda doctor Gagan Tiwari affirmed.
In modern family life, yoga does not require large space or complex equipment. A carpet, a few minutes a day, but in return is warmth, flexibility and a persistent immune system, enough for the whole family to firmly go through winter.
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