5 Cold Weather Wellness Benefits of Yoga You Need to Know
The Seasonal Benefits of Practicing Yoga in Cold Weather
Here in the Pacific Northwest, we’re fortunate to live amidst some of the world’s most beautiful, sought-after scenery, including costal lush rainforests and the stunning coastline. However, as fall arrives, the weather shifts to cold, damp, and humid, which can take a toll on our health. Many people thrive in drier, warmer climates, so this coastal weather can be challenging. Yoga and movement, however, can be our superpowers for finding balance and healing during these colder months.
Here are five ways that practicing yoga can be especially beneficial for our health during the fall and winter seasons:
1. Managing Winter Joint Pain
Studies have shown that chronic joint pain often worsens in winter, especially for those with pre-existing conditions that make cold-induced joint pain more severe, such as Crohn’s disease, ulcerative colitis, osteoarthritis, and rheumatoid arthritis. Practicing Hatha or Vinyasa-style asanas (active and flow-based yoga postures) helps maintain joint mobility, boosts circulation, and reduces joint stiffness. Keeping the body warm is also key to managing pain, as heat relaxes the muscles, making asanas an effective and soothing way to relieve joint discomfort.
In addition to cold temperatures, changes in barometric pressure during winter can contribute to joint pain. Barometric pressure, the weight of the atmosphere around us, tends to drop before cold fronts, causing tissues in the joints to expand and leading to increased pain. During high-inflammation periods, a gentle, restorative yoga practice is recommended to improve joint mobility without aggravating inflammation.
2. Pranayama for Lung Health
Asanas and pranayama (breathing exercises) can naturally support the respiratory system, especially when practicing nasal breathing. Breathing through the nose, particularly with the ujjayi (victorious) breath, offers two main benefits. First, nasal breathing warms the incoming air as it passes over capillaries beneath the mucous membranes, reducing the shock of cold air on the lungs. Second, the turbinates in the nasal passage create airflow patterns that help filter out allergens and other particles, providing added respiratory protection.
Advanced pranayama techniques like Brahmeri (bumblebee breath), Viloma (three-part breath), Kapalabhati (skull-shining breath), and Bhastrika (bellows breath) further benefit lung health by strengthening the connection between the nervous and respiratory systems. These practices enhance the function of both upper and lower respiratory pathways, promoting lung strength, resilience, and improved respiratory health. Be sure to practice these techniques under the guidance of a skilled teacher for the best results.
3. Winter Yoga Glow – Skin Renewal
As the body’s largest organ, the skin plays a key role in detoxification, working alongside organs like the liver, kidneys, lungs, and lymphatic system. Winter conditions, however, often lead to dryness and dehydration due to central heating, low humidity, lack of ventilation, and chilly winds. A strong, heating yoga practice encourages sweating, which naturally cleanses skin pores, helping to maintain moisture and improve skin texture and elasticity. Additionally, increased sweating during yoga stimulates cardiovascular and respiratory activity, supporting weight management—an added benefit in a season when it’s easy to gain a few extra pounds.
4. Strengthening Immunity
Yoga can play a vital role in supporting and strengthening the immune system. Certain asanas and pranayama practices stimulate the thymus gland, which produces T-cells—essential white blood cells that help defend the body against infections. Poses like supported bridge (Setu Bandha Sarvangasana), cobra (Bhujangasana), upward bow (Urdhva Dhanurasana), and locust (Salabhasana) stimulate this gland, enhancing immune response.
Additionally, many yoga postures massage the spleen, an organ that filters blood cells and fights infections, particularly through spinal twists, forward bends, lateral bends, and inversions. Through these practices, yoga not only boosts blood flow to immune-supporting organs but also helps the body maintain a strong defense against illness. By incorporating both active and restorative yoga sequences, practitioners can support their immune health and build resilience—especially crucial during cold and flu season.
5. Managing Stress
Chronic stress is known to weaken the immune system, making the body more susceptible to illness. When under stress, the hypothalamus—a central gland in the endocrine system—releases cortisol, commonly known as the “stress hormone.” While cortisol is essential for managing acute stress, prolonged exposure to high levels can suppress immune function, leaving the body vulnerable to disease. Yoga’s calming practices, particularly slower, restorative asanas, can help counter this effect by engaging the parasympathetic nervous system, which governs "rest and digest" functions. Supported poses like forward bends and gentle inversions activate this system, fostering relaxation and reducing cortisol levels.
By managing stress through regular yoga practice, individuals can help maintain immune integrity while promoting overall mental and physical health.
Finding Balance in the Seasonal Transition
Many of us feel the benefits of yoga year-round but may overlook its importance during seasonal changes. As we move into the colder months, the impact of yoga on our health becomes even more profound. At Live Yoga, we’re inspired and committed to offering healing yoga classes that help our community find optimal health and balance. Join us for a class soon and discover how yoga can help you stay healthy, resilient, and energized this season!