At the beginning of January, we hosted an in-depth online Iyengar yoga workshop focused on strengthening the immune system. Led by certified teacher Claudia Lamas Cornejo, this two-and-a-half-hour session introduced participants to specific yoga techniques and postures designed to enhance immune resilience and manage stress.
During the workshop, Claudia placed special emphasis on the winter season, an ideal time to build inner energy and boost immune defense. Participants learned a unique Iyengar yoga sequence developed by B.K.S. Iyengar in 2009 specifically to support immune health. Through practical yoga exercises, we explored how regular practice can help establish deeper balance in the body and strengthen overall well-being.
Winter – A Time to Strengthen Immunity
Winter is a season of rest, regeneration, and self-care. As nature slows down, we too have the opportunity to pause, restore our energy, and enhance our immune system. Alongside warm beverages, nourishing foods, and cozy blankets, this is the perfect time to focus on inner balance and vitality.
A strong immune system relies on robust kidney health and stress reduction, as chronic stress weakens our natural defenses. This is where yoga plays a crucial role – through breathwork (pranayama), stretching and strengthening asanas, and meditation, it helps balance the body, calm the mind, and promote inner stability. Regular yoga practice aids detoxification, improves circulation, regulates hormonal balance, and prepares us for winter’s challenges while replenishing our energy (prana) and fortifying overall health.
The immune system is a complex network of cells and mechanisms that protect our body from harmful invaders and internal imbalances. It develops from birth, peaks around the age of twelve, and then requires consistent support to maintain optimal function.
Factors That Weaken the Immune System
● Chronic stress: Prolonged high cortisol levels suppress immune cell activity.
● Unbalanced lifestyle: Lack of sleep, poor diet, and physical inactivity reduce immunity.
● Pollution and toxins: Long-term exposure to environmental pollutants burdens the body.
The Impact of Stress on Immunity
Not all stress is harmful – short-term stress can be motivating and enhance performance. However, chronic stress weakens immune resilience. When under stress, the body releases cortisol and adrenaline, which, while useful in the short term, can impair the body’s ability to recover and defend against illness over time.
Yogic Techniques for Immune Support
Regular yoga practice offers multi-layered immune support. Deep breathing and meditation, integral to Iyengar yoga, have been proven to lower cortisol levels and shift the body into a relaxed state. Specific breathing techniques, such as alternate nostril breathing (Nadi Shodhana Pranayama), soothe the nervous system and enhance focus.
A specialized Iyengar yoga sequence stimulates circulation and promotes lymphatic flow. The lymphatic system plays a vital role in immunity by removing waste and fighting pathogens. Asanas involving twists, forward bends, and stretches activate lymphatic drainage and support detoxification.
“Yoga is more than just physical exercise – it is a tool for stress regulation, immune system enhancement, and overall balance.”
How Yoga Supports Health:
● Stress Reduction: Deep breathing and meditation lower cortisol levels and induce relaxation. Techniques like pranayama (alternate nostril breathing) calm the nervous system and improve concentration.
● Lymphatic Stimulation: Yoga postures including twists, forward folds, and stretches boost lymphatic circulation, which is essential for removing toxins and fighting infections.
● Improved Sleep: Relaxing poses such as Child’s Pose (Balasana) and Corpse Pose (Savasana) help calm the mind and body, leading to better sleep quality.
● Kidney Strengthening and Vitality: Winter is a crucial time to care for the kidneys, the source of life energy. Gentle yoga twists and breathwork support kidney function and enhance long-term immunity.
Gentle twists and yogic breathing techniques strengthen the kidneys and improve immune resilience. Restorative Iyengar yoga poses, such as Balasana and Savasana, promote deep relaxation and quality sleep, which are essential for a strong immune system.
A Holistic Approach to Immune Health
Strengthening the immune system through yoga requires a holistic approach, combining a balanced lifestyle, nutritious diet, regular practice, and relaxation. Iyengar yoga serves as a powerful tool in this process, helping to establish and maintain balance on physical, emotional, and mental levels. With consistent yoga practice, we can significantly enhance immune function and overall well-being.
Boosting immunity is not a one-time effort – it’s a series of daily choices that include a healthy lifestyle, mindful nutrition, regular movement, and relaxation. Yoga deepens these habits and helps maintain a resilient immune system year-round.