A Yoga Sequence to Keep You Healthy this Winter

To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.
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To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.

To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.

If you’d just as soon skip winter’s colds and flu this year, you may want to spend more time on your mat. Tias Little, director of Prajna Yoga, believes a practice that includes supported and inverted poses increases circulation of lymph—a clear, watery fluid that moves through the body picking up bacteria and viruses and filtering them out via the lymph nodes.

Unlike blood, which moves as a result of the heart pumping, lymph moves by muscular contractions. Physical exercise, such as yoga, is key for keeping lymph flowing. The movement of lymph is also affected by gravity, so any time your head is below your heart— for example, in Uttanasana (Standing Forward Bend) and Salamba Sarvangasana (Supported Shoulderstand)—lymph moves into the respiratory organs, where germs often enter the body. When you return to an upright position, gravity drains the lymph, sending it through your lymph nodes for cleansing.

In each pose, Little recommends resting your head on a support to allow your neck, throat, and tongue to relax fully, thereby encouraging the lymph to flow freely through the nose and throat. Hold each pose for two to five minutes, breathing deeply from your diaphragm the entire time.

Don’t wait until the first sign of sniffles to attempt this practice—by that point inversions could agitate both body and mind. Instead, use this sequence to build up your immunity throughout the winter and keep common colds at bay.

Breathe: Take a comfortable seated position, close your eyes, and breathe, focusing on lengthening the duration of both the inhalation and the exhalation over time. Visualize the skin around the throat, jaw, and mouth softening.
Salute: Practice 3 to 5 rounds of the Sun Salutation of your choice.