5 Yoga Practices To Keep You Healthy And Energised This Monsoon

The monsoon is almost here—bringing that familiar earthy smell, cooler breezes, and of course, sudden downpours that catch us off guard. While it’s a beautiful season, it also comes with its fair share of sniffles, low energy, and tummy troubles. That’s where yoga can really help. A few simple poses and breathing exercises can boost your immunity, support digestion, and keep your body feeling light and active, even when the skies are heavy. And with International Yoga Day coming up on June 21, it’s the perfect time to start or refresh your practice.

Bipin Salvi, personal trainer and health coach, explains, “The best part about yoga is how simple and accessible it is—you don’t need a fancy setup or a gym membership. Just a mat and a little space, and you’re good to go. One of yoga’s guiding principles is 'Sthiram Sukham Asanam,' which means a posture should be steady and comfortable. Yoga isn't just about flexibility or strength; it's about finding ease and balance in both body and mind.”

He also explains that beyond the physical and mental benefits, breathing practices are just as important. “During the monsoon, when people tend to stay indoors, it’s a good time to practice Surya Namaskar, which helps to stretch and activate every part of the body. Surya Namaskars can be modified or performed under guidance for the people having health issues," he reveals. Here are some yogas that you can do in the monsoon season to keep your immune system healthy.

Paschimottanasana

Paschimottanasana is a calming forward fold that helps stretch the spine and hamstrings while gently stimulating the digestive organs. During the monsoon, when digestion tends to get sluggish, this pose can support a healthy gut and reduce bloating. It also helps release stress and fatigue—two things that can weaken immunity. Practicing it regularly keeps the nervous system calm and the body better prepared to fight off seasonal infections.

Dhanurasana

Dhanurasana is a rejuvenating backbend that opens up the chest, strengthens the back, and gives the digestive system an overall massage. By stimulating the abdominal organs and lungs, it helps improve circulation and breathing—both key for a strong immune response. It’s also great for boosting energy levels, which often dip during gloomy monsoon days. This pose helps you stay active, alert, and internally balanced.

Naukasana

Naukasana is a strong, core-focused posture that improves digestion, tones abdominal muscles, and supports the body’s natural defense system. It activates the internal organs, improves blood flow, and helps strengthen the muscles around your stomach and lower back. When practiced regularly, it keeps your metabolism sharp and your immune system active, especially helpful during the damp, infection-prone monsoon season.

Nadi Shodhan

Nadi Shodhan is a gentle and deeply balancing pranayama that helps keep your mind calm and your immune system strong. It clears the respiratory channels, reduces stress, and balances energy in the body. During monsoon season, when moods and immunity can fluctuate, this practice helps maintain emotional stability and keeps the nervous system in check. It’s perfect for starting or ending the day on a peaceful note.

Kapal Bhati

Kapal Bhati is a cleansing breathing practice that energizes the body and clears the respiratory passages. It’s especially useful during the monsoon, when the air is damp and there's a higher risk of catching colds or congestion. This technique helps remove toxins, improves lung function, and boosts overall immunity. Just a few minutes a day can leave you feeling clear-headed, refreshed, and more resistant to seasonal illnesses.