There is no denying that Monsoon is a beautiful mess. There is the cool breeze, the petrichor, and the joy of curling up with hot chai. But it also brings along an uninvited guest: low immunity. From frequent colds and coughs to poor digestion and mood swings, the rainy season can wreak havoc on your well-being.
That is where Monsoon yoga steps in.
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A consistent yoga practice during the rainy season doesn’t just help you stay active indoors, it strengthens your immune system, clears out respiratory blockages, and even keeps seasonal infections at bay. Plus, it works wonders for digestion, which tends to slow down during monsoon.
So roll out your mat, light a calming incense, and dive into these 5 immunity-boosting yoga poses perfect for the rainy season.
How Does Yoga Help Boost Immunity in Monsoon Season?
During the monsoon, our body becomes more susceptible to infections due to fluctuating temperatures, high humidity, and weakened digestion. Yoga acts as a natural shield by supporting the immune system through gentle movement, breathwork, and mindfulness.
Here is how yoga works its magic:
Improves Blood Circulation: Promotes efficient delivery of oxygen and nutrients throughout the body.
Stimulates the Lymphatic System: Helps flush out toxins, enhancing natural detoxification.
Supports Gut Health: Specific poses stimulate digestive organs and boost metabolism, crucial for immunity.
Reduces Stress: Chronic stress weakens immune response. Yoga reduces cortisol levels and promotes relaxation.
Enhances Lung Function: Breathing practices clear out respiratory pathways, which are often affected during the rainy season.
Also Read: Monsoon Yoga: 5 Extraordinary Yogasanas To Prevent Rainy Season Skin Allergies Naturally
By regularly practicing yoga, you are not just stretching muscles, you are actively strengthening your body’s defense system to thrive during the damp, disease-prone monsoon months.
Here are 5 proven yoga poses to boost immunity and prevent infections in the monsoon season.
5 Best Yoga Poses To Build Resistance During Rainy Season
Vrikshasana (Tree Pose)
This standing pose is great for enhancing mental stability and physical endurance, especially during gloomy, lethargic monsoon days.
How to Do It?
Stand straight, shift your weight to one leg. Place the sole of the other foot on your inner thigh or calf. Bring palms together at your chest or overhead. Hold for 30 seconds and switch sides
Benefits:
The Tree pose strengthens leg muscles and improves posture. It also enhances concentration and balance and builds internal strength and immunity by calming the nervous system
Bhujangasana (Cobra Pose)
Feeling congested or low on energy? This heart-opening pose stimulates the respiratory and digestive systems while relieving stress.
How to Do It?
Lie flat on your stomach, palms under your shoulders. Inhale and lift your chest off the ground. Keep elbows bent slightly and shoulders relaxed. Hold for 20–30 seconds, then release.
Benefits:
The Cobra pose not only improves lung capacity and aids digestion but also relieves bloating and strengthens back and spine flexibility.
Trikonasana (Triangle Pose)
This full-body stretch improves circulation, boosts metabolism, and helps the body detoxify naturally, much needed in the sticky monsoon weather!
How to Do It?
Stand with feet wide apart. Extend arms parallel to the floor, and turn one foot out. Reach forward and down with one hand, and raise the other upward. Hold the stretch and breathe deeply for 30 seconds each side
Benefits:
The Triangle pose aids in digestion, enhances circulation and boosts immunity. It also strengthens legs, arms, and core muscles.
Setu Bandhasana (Bridge Pose)
The monsoon can throw your digestion off track. This gentle backbend activates the abdominal organs and improves gut health.
How to Do It?
Lie on your back with knees bent and feet hip-width apart. Press into your feet and lift hips toward the ceiling. Keep shoulders grounded and interlace fingers under your back. Hold for 30–60 seconds
Benefits:
The Bridge pose not only stimulates digestion and reduces bloating but also strengthens the immune and endocrine systems. It relieves anxiety and promotes restful sleep.
Kapalabhati Pranayama (Skull Shining Breath)
While not a pose, this breathing technique is a powerful immunity-booster. It detoxifies your system and increases oxygen flow, keeping your body resilient.
How to Do It?
Sit in a comfortable position with a straight spine. Take a deep inhale. Forcefully exhale through the nose while pulling your navel in. Continue for 30 breaths, rest, and repeat.
Benefits:
Kapalbhati pranayama clears nasal passages and lungs. It strengthens abdominal muscles and digestion while also stimulating internal organs and enhancing immunity.
Bonus Tips To Maximize Immunity During Monsoon
Stay Hydrated: Sip warm water or herbal teas like tulsi and ginger
Eat Light: Favor warm, easily digestible foods
Use Essential Oils: Eucalyptus or tea tree can boost respiratory health
Stay Consistent: Even 15–20 minutes of daily yoga makes a difference
Conclusion
The rainy season doesn’t have to be about sickness and sluggishness. With the right yoga routine, you can boost your immunity, enhance your mental clarity, and stay energized, no matter how cloudy it gets outside.
Let your monsoon mantra be: Breathe Deep. Stretch Strong. Stay Well.
Frequently Asked Questions
Q1. Can I do yoga during the rainy season every day?
Yes, daily yoga is highly recommended to keep your immunity strong during monsoon.
Q2. Which yoga pose is best for boosting immunity?
Cobra Pose (Bhujangasana) and Kapalabhati Pranayama are especially effective for immunity.
Q3. Is it okay to do yoga indoors during monsoon?
Absolutely! A calm, well-ventilated indoor space is perfect for practicing yoga in the rainy season.
Q4. What should I eat after a monsoon yoga session?
Have a light, warm meal like khichdi, dal soup, or herbal tea to support digestion and recovery.
Q5. Can yoga help with common cold or flu during monsoon?
Yes, regular practice can boost immunity and reduce the frequency and intensity of seasonal illnesses.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
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