How to stay active in monsoon? Try these 3 yoga poses


The monsoon season has poured into our lives once again. Though it can bring much-needed relief from the cruel summer heat, they also rain down on a lot of our plans. It is no secret that the weather affects our mood and behaviour patterns. In the monsoon, when the days are dark and our activity gets limited, it is easy to feel down. But trust yoga to stay active!

I know monsoon is a season for curling up in bed, but not being active makes us susceptible to more infections and the lack of physical activity can have long-lasting effects on our health as well. The rainy season is a good excuse for skipping your morning jog or avoiding the gym, but the tips I have for you here can be done from inside your house while enjoying the rain. All you need is a yoga mat.

Motivating yourself to stay active in the gloomy weather can be tough, but these simple yoga asanas and breathwork will provide you with just the boost you need to get going.

The best way to enhance your immune system is through breathwork and yoga. They strengthen immunity, improve circulation, and provide a sense of calm. So, on a rainy day, bring out your yoga mat, enjoy the ambience of the rain, and get started with these yoga poses to stay active and fit.

3 yoga poses to stay active

1. Kapalbhati Pranayam

Kapalbhati pranayam is a great way to detoxify the body. This is a powerful breathing technique that cleanses the respiratory system and energizes the mind and body. In fact, as you gradually establish a steady and rhythmic breathing pattern, you contribute to reducing the levels of stress hormones while also stimulating the lymphatic system, a vital component in supporting immune function. This pranayam also helps in expelling stale air from the lungs and purifying the blood.

To perform Kapal Bhati Pranayam:

  • Sit comfortably in a cross-legged position with your spine erect.
  • Place your hands on your knees in a mudra of your choice (such as Gyan mudra or Chin mudra).
  • Take a deep breath in and exhale forcefully through your nose while pulling your navel towards the spine.
  • Allow the inhalation to happen passively without any effort.
  • Begin with 20-30 repetitions and gradually increase the count as you become more comfortable.
Practise breathing techniques to feel active on a dull day. Image courtesy: Adobe Stock

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2. Nadi Shodhan Pranayam

Nadi Shodhan Pranayam, also known as alternate nostril breathing, is an essential yogic breathing technique that helps balance the left and right hemispheres of the brain. This pranayama taps into your parasympathetic nervous system, promoting mental clarity, reducing stress, and calming the nervous system. This pranayama is excellent for the monsoon when your nose and sinuses are more likely to get blocked.

To perform Nadi Shodhan Pranayam:

  • Sit in a comfortable position with your spine straight and shoulders relaxed.
  • Close your right nostril with your right thumb and inhale deeply through the left nostril.
  • Now, close your left nostril with your right ring finger, release the right nostril, and exhale completely.
  • Inhale deeply through the right nostril.
  • Close the right nostril again, release the left nostril, and exhale completely.
  • This completes one cycle. Start with five cycles and gradually increase the count.

3. Adho Mukha Shvanasana

Adho Mukha Shvanasana, commonly known as a downward-facing dog pose, is a rejuvenating yoga pose that stretches and strengthens the entire body, increasing lung capacity and improving immunity. It increases blood flow to the brain, calms the mind, and relieves fatigue, making it an excellent choice for staying active during the monsoon. The flow of blood to the brain helps relieve headache and mental fogginess.

yoga poses to stay fit
Adho Mukha Svanasana will help you stay fit and active. image Courtesy: Shutterstock

To perform Adho Mukha Shvanasana:

  • Start on your hands and knees in a tabletop position.
  • Place your wrists directly under your shoulders and knees under your hips.
  • Exhale and lift your knees away from the floor, straightening your legs without locking the knees.
  • Press your palms firmly into the ground, spreading your fingers wide.
  • Lift your sit bones towards the ceiling, lengthening your spine.
  • Engage your core and press your heels towards the floor, creating an inverted V shape with your body.
  • Hold the pose for 5-10 breaths, gradually increasing the duration as you build strength.

The monsoon season should not be an excuse to neglect our fitness routines. These yoga poses can help you combat the monsoon blues and keep you active and energized throughout this rainy season. Incorporate these yoga poses into your daily routine to experience their numerous physical and mental benefits and make the most of the monsoon season. Try to keep yourself calm while performing these yoga poses.


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