Boost Your Immunity with Yoga and Spices
This yoga workshop was specifically designed to boost your immunity during the cold season. Indeed, winter is a time of the year when everything seems to pause—nights are longer, nature goes into hibernation, silently preparing for the return of warmer days.
Cold weather can make us vulnerable, and as such, the type of yoga recommended by Ayurveda helps stimulate and strengthen both the body and the immune system.
Here’s a brief summary of what we explored during this session to cultivate stable and positive energy, supporting our bodies through seasonal changes.
Which Yoga Practice Boosts Immunity?
Pranayamas (Breath control and beyond…)
1. Heart Breathing and Tapping
As we practiced during the workshop, I recommend starting your session with heart breathing. Sit cross-legged and adjust your breathing to balance inhalations and exhalations. Once your body and mind are aligned through your breath, gently tap the area around your heart and lungs with your fingertips for 1 to 2 minutes.
2. Kapalabhati
This pranayama stimulates the respiratory system. To remind you, inhalation is passive while exhalation is voluntary and powerful. The navel contracts with each exhale. Keep in mind that this breathing technique is not recommended for pregnant women, people with high blood pressure, or those recovering from abdominal surgery! You can practice 1 to 3 sets of 30 breaths, depending on your yoga experience. Don’t hesitate to add a retention (kumbhaka) at the end of each set and take 2 to 3 normal breaths before starting the next set.
3. Nadi Shodhana
Also known as “alternate nostril breathing,” this technique balances and calms the mind. There are several ways to practice it, but here’s the version we used during the session.
Kundalini Yoga
1. Camel Walk
Ideal for spinal health and the nervous system. On the inhale, arch your back and tilt your head back; on the exhale, tuck your pelvis forward, round your back, and bring your chin to your chest. Sync your breath with the movement. Practice for 3 minutes!
2. Surya Kriya for Energy Boost
Here’s a link to the complete series in PDF format to help you recall what we did during the workshop.
Hatha Yoga
Sun salutations warm up the body, while twists (like Parivrtta Trikonasana or twisted Balasana) detoxify and stimulate digestion. Anahata (melting heart pose) opens the chest, and Bhujangasana (cobra pose) stimulates the throat chakra and the thyroid glands. Gentle inversions, such as Viparita Karani (legs up the wall pose), support proper lymphatic function, which is essential for maintaining good health. The lymphatic system helps flush toxins and bacteria, ensuring overall well-being. Inversions promote lymph circulation through muscle contractions and gravity, especially around the respiratory system, where germs commonly enter the body.
Self-Massage with Warming Spices
Which Spices to Use?
Preferably, choose organic spices. Here are the spices we used during the yoga workshop:
• Turmeric: Anti-inflammatory and promotes glowing skin.
• Cinnamon: Antibacterial and invigorating.
• Clove: Stimulating yet relaxing for muscles.
How to Use Them?
Add a small amount (a pinch of each) into a 120 ml bottle and fill it with sesame or sweet almond oil. If you’re allergic to either, choose another oil with warming and nourishing properties. Avoid coconut oil in winter! Olive oil can also work.
Pour some oil into your hands, warm it by rubbing your palms together, and apply it to your skin. In Ayurveda, it’s common to start massaging from the feet, moving upwards toward the heart.
Marmatherapy
Here are some simple mini-massages you can practice. “Marma” points are vital energy points where muscles, bones, tendons, arteries, veins, and joints intersect.
- Abdomen: Make circular movements with flat hands. This helps with digestion—both physical and emotional. Massaging the Basti Marma point can also help reduce belly fat. If you have Instagram, you can find 3 Marma points from this link.
-
Legs: Use long strokes. Start with circular massages around the ankle (Gulpha Marma), then work your way up to the hips. Apply continuous pressure from the Achilles tendon to the center of the calf (Indra Vasti) and use circular motions on the calf’s center.
-
Plexus: Massage in circles to release tension.
-
Neck: Warm your hands before massaging.
-
Sinuses: Press gently on the inner corners of your eyes and eyebrows, then smooth outward. Press the Phana points (small depressions on the sides of the nose) to help relieve congestion.
-
Crown of the Head: Press the Adhipati point (crown) to promote sleep and calmness.
-
Feet: Focus on three key points—Ksipra (between the big toe and second toe) for immunity, Kurca (under the big toe) to calm the mind, and Talahridaya (center of the arch) for grounding.
What’s a Good Winter Routine?
In the morning, take time to massage yourself with sesame oil or the spice-infused oil described above. Start from your feet and finish at the crown of your head. After the massage, take a shower—the oil will protect you from the cold and deeply nourish your skin, preventing dryness caused by tap water.
Brush your teeth without toothpaste (just water) and scrape your tongue with a tongue scraper. You can also gargle with turmeric water and do an oil pull with coconut oil for 2 to 3 minutes.
Finish by drinking a large glass of warm water to cleanse your system and start your day well-hydrated.
A Few Herbal Remedies
- For a cough: Ginger is your best friend. Antioxidant, disinfectant, expectorant, and antitussive, it has many benefits. Boil a few slices of fresh ginger in 1/2 liter of water for 4 minutes.
- The Initiate’s Potion (Anti-flu): Mix 1 part fresh ginger juice, 2 parts honey, 2 parts fresh lemon juice, and 1 tablespoon of turmeric.
- For sore throats: Use turmeric again. Add 1 teaspoon of turmeric powder to a cup of hot water and gargle.
I know many of you enjoyed the date caramel recipe. You can find it in this article!
Thank you all for participating! Enjoy your winter practice!
