Q – As we enter November, the colder air and changing weather can bring about colds, coughs, and other respiratory issues. How can yoga and pranayama practices help support our immune system and alleviate symptoms of the common cold or seasonal allergies?

N. Patel, Coventry

A – To support your immune system and ease respiratory discomfort during the colder months, incorporate asanas that open the chest and promote deep breathing. Poses like Cobra Pose (Bhujangasana), Fish Pose (Matsyasana), and Bridge Pose (Setu Bandhasana) help open the lungs and improve respiratory function. Pranayama techniques such as Ujjayi (Victorious Breath) help regulate body temperature and calm the nervous system. Nadi Shodhana (alternate nostril breathing) clears nasal passages, while Kapalabhati (Skull Shining Breath) can help expel mucus and improve circulation. Drinking warm herbal teas like ginger or thyme can further soothe the throat and bolster immunity. You may also like to integrate some Ayurvedic practices which are complementary to Yoga. November’s cool, dry air can increase vata imbalances, leading to dry skin and feelings of depletion. To counter this, practice grounding and moisturising yoga asanas like Forward Fold (Paschimottansana) and Child’s Pose (Balasana) to help calm the nervous system and promote circulation. Ayurveda recommends using warming oils, such as sesame oil, for self-massage (Abhyanga) to nourish dry skin and calm vata. Internally, drink warm herbal teas like chamomile or ginger, and consume foods that are nourishing and hydrating, such as soups, root vegetables, and ghee. Also, avoid excessive caffeine or cold drinks that can further dehydrate the body.