Q – What asanas or yoga practices would you recommend to build physical resilience in preparation for the winter months, which can be more physically demanding and to strengthen the digestive system?

L. Perez, California

A – To build physical resilience in preparation for winter, focus on strengthening poses that build endurance and stability. Poses like Warrior II (Virabhadrasana II), Plank (Kumbhakasana), and Chair Pose (Utkatasana) engage the legs, core, and upper body, providing a solid foundation for physical resilience. Standing poses like Triangle Pose (Trikonasana) and extended side angles also stretch and strengthen key muscle groups. Practice inversion poses such as Shoulder Stand (Sarvangasana) to support the immune system and encourage circulation. A regular practice of these asanas will help keep your body strong, balanced, and prepared for the months ahead. I also strongly recommend you learn to practice the Bhandhas (body locks). But do so first under guidance of an expert teacher. Once learnt and if you practice them regularly (any of them) you will see noticeable strength of your digestive system as well as other health benefits. Bhandhas are particularly noteworthy for their remarkable effects on the lower region of the body. Devised by the ancient Yogis, these techniques not only improve your physical body, but also propel psychic energies around the body. They are also known as ‘mudras,’ not to be confused with the popular usage of the term yogic hand gestures (mudras).

Essentially though a mudra (whether performed using the body or the hand, is a method of sealing energy). When the Bhandhas are performed they destroy impurities, blot out toxins that have a habit of blocking not only the tubular system of veins but additionally the system of the nadis. Bhandhas are body locks designed to move prana through the body and help strengthen the digestive, sexual, and urinary systems. The Bhandhas can also be described as body ‘locks’ that work on the anus, lower abdomen, and the spine. They help channel prana and the energy up from the base chakra to the higher ones.