Yoga During Monsoon Can Boost Your Immunity

We cannot forget the sweltering heat we faced this summer. By the start of June, everyone was waiting for monsoon to start as soon as possible. As the MET department declared, monsoon arrived a little late but brought a huge relief, especially for the poor animals and the birds.

Monsoon not only changes our environment but also our mood. It brings lots of joy and happiness as Mother Nature reveals her true glory. Greenery spreads around with beautiful waterfalls from the hills. Streams and rivers rush with joy.

Pleasantries apart, monsoon also puts to test our immunity against diseases. Endless bouts of cold and flu are common. Not ending here, monsoon brings along the fear of malaria, dengue, cholera, even leptospirosis due to infected water logging and many more other disturbing diseases, especially in the urban areas. How can we boost our immunity to enjoy the monsoon at the fullest and stay safe and healthy?


Prevention is always better than cure, especially in monsoon. It is necessary to take precautionary measures to ward off such diseases, which may prove fatal at times. Regular exercises, proper rest and sleep, good food habits ensure safe journey through the monsoon. Yoga during monsoon plays a holistic approach in ensuring optimum health.

Yoga is an ancient empirical science that boosts physical and mental health, a time-tested natural remedy for innumerable diseases and medical conditions. This has been proved time and again with various researches as to how yoga is beneficial in challenging conditions. Yoga during monsoon can help us improve our lung capacity, managing metabolism and strengthening the musculo-skeletal system. 30 minutes of dedicated practice at one’s comfortable time and place can improve immunity levels immensely and allow you to enjoy monsoon better.

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Regular practice of yogic kriyas (cleansing, removal of toxins), asanas (poses for strength and flexibility), pranayama (disciplined breathing for mental purification and stability), bandha and mudra (neuro-muscular lock for better sense control) and meditation certainly bring about a great difference in an individual’s personality.

Some simple yogic exercises, poses and breathing techniques given below will equip one to face the grim side effects of monsoon:

  • Suryanamaskar
  • Yogic asanas like Tadasana, Pavanamuktasana, Setubandhasana, Dronasana, Bhujangasana, Dhanurasana, Vakrasana, Ardha Matsyendrasana, Adhomukha Shwanasana, Utkatsana, vrikshasana, Shavasana
  • Breathing techniques like Kapalabhati, Nadishodhana (Anulomaviloma), Bhramari and Ujjayi Pranayama
  • Mindful breathing (Pranadharana), Omkar Sadhana and silent meditation on rain


Lifestyle changes:

  • Drink plenty of water
  • Eat lots of fresh and clean fruits and vegetables
  • Consume lemon juice, orange, sweet lime, Amla (Indian Gooseberry) which are rich in vitamin C and helps to detoxify the liver and aids digestion
  • Bitter foods like bitter gourd, neem and fenugreek may help maintaining the pitta level in our body
  • Eat home-cooked food. Daily have one or two servings of honey and Kadha (decoction) of tulsi (basil) leaves, pudina (mint), ginger and cloves.
  • Avoid eating heavy, acidic, spicy, fried, salty and unhygienic junk food
  • Avoid alcohol and cold beverages
  • Avoid excess tea and coffee as it may lead to dehydration and indigestion
  • Take proper rest/ sleep
  • Keep the body and surrounding clean. Wear proper weather protective gear

In monsoon, the pitta level of body increases leading to indigestion, causing ulcers, eczema, rashes and boils. In such cases, it is highly recommended to adopt ayurvedic treatment and diet.

Wish you all a safe and healthy monsoon.



Founder, director and chief yoga instructor at Yoga Sadhana Mandir, Sabir Shaikh reached out to the yoga mat for the first time in 2003 as a patient suffering from lumber spondylitis. He experienced personal transformation through yoga and decided to study this science further. He holds a Master’s Degree in Holistic Health Studies (Yoga Shastra) from Kavi Kulaguru Kalidas University Ramtek Nagpur University and has received his health coaching certification through the Institute of Integrative Nutrition. In 2004, Sabir completed his first 200-hour yoga teacher training from Yoga Vidya Niketan. The next year, he completed 200-hour yoga therapy and naturopathy training. Two years later, he completed a second 200-hour yoga teacher training course from the YCMOU, Nasik. He completed diploma courses in advanced yoga from Mumbai University. A health coach, he works with students to reach their health and lifestyle goals. Shaikh pens a fortnightly column on yoga and philosophy ‘Journey To Inner Self’.

Readers can write to him at

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