Fitness & Wellness

4 Best Yoga Asanas to do in Monsoon

From lush green scenery to beautiful cascading rivers, the monsoon is one of the best times to witness nature in its full splendour. But keeping your immunity up and staying healthy can become a challenge during this season. Building your immunity becomes vital during the monsoon, as the season comes with its own set of water-borne and air-borne diseases.

Looking at the grey skies and your warm, cozy bed may make you want to sleep in a little longer, but your heart knows that you need to work out to stay healthy and active. Your mind looks for every excuse to not work out when it’s gloomy and snug. It’s pouring outside, and you don’t like it when your shoes get wet. How will you work out? Or you might tell yourself that you’re simply too tired and unmotivated to get out of the house.

In that case, Yoga at home is a fantastic alternative for you!

Keep reading to know what asanas are best to practice this monsoon.

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1. Kapalbhati Pranayama

Kapalbhati Pranayama

Kapalbhati is an asana that helps clear your lungs and reduces infections that challenge your respiratory system. This is the most useful thing in the morning before starting your day. It is a method of cleansing your body.

While doing Kapalbhati Pranayam, sit comfortably with your spine erect and place your hands on your knees with palms open to the sky. Then take a deep breath and exhale. You will notice that as you relax the navel and abdomen, the breath flows into your lungs automatically. Take 20 such breaths to complete one round of Kapalbhati. After completing the round, relax with your eyes closed and observe the sensations in your body. Start with 2 to 3 rounds, then gradually practice more as you feel comfortable.

Benefits of Kapalbhati Pranayama-

  • This asana may help boost blood circulation throughout your body.
  • It may strengthen your lungs and clean your respiratory tract.
  • It helps to strengthen your liver, pancreas, and kidneys.
  • Aids in weight loss when practised consistently.

Precaution:- Individuals experiencing high blood pressure, suffering from a hernia, heart-related problems, or if you have had stomach surgery recently, should get a professional opinion before practising Kapalbhati Pranayama.

2. Surya Namaskar

Surya Namaskar

Even if you have never practised yoga, we’re sure you must’ve heard about Surya Namaskar. It is a set of 12 asanas that put every muscle in your body into motion. If the sun is not shining on a rainy day, doing Surya Namaskar will give you the satisfaction of a good workout and leave you feeling energised.

The 12 poses in Surya Namaskar –

  • Pranamasana (Prayer pose)
  • Hasta Uttanasana (Raised arms pose)
  • Hastapadasana (Standing forward bend)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Dandasana (Stick pose)
  • Ashtanga Namaskara (Salute with eight parts)
  • Bhujangasana (Cobra pose)
  • Adho Mukha Svanasana (Downward-facing dog pose)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Hastapadasana (Standing forward bend)
  • Hasta Uttanasana (Raised arms pose)
  • Tadasana (Mountain Pose)

Benefits of Surya Namaskar-

  • Surya Namaskar consists of different asanas that may help with weight loss and also strengthen muscles and joints.
  • It aids in improving your digestive system.
  • It can improve your sleep as it helps combat insomnia and reduces stress levels.
  • With multiple repetitions, Surya Namaskar will get you sweating, and your body and mind will feel an increase in endorphins, dopamine, and adrenaline.

Precaution:- Individuals who have blood pressure-related issues or a severe heart condition should refrain from doing Surya Namaskar.

3. Vrikshasana


Vrikshasana is a standing pose that requires steady balance, which can be developed over time with practice. It is said to have been practiced as a means of penance in ancient times and is hence associated with determination.

To do Vrikshasana, start by standing straight, shifting your weight to your left leg, lifting your right leg. Bend your right leg at the knee. Place your right foot against the inside of your left thigh. The toes of your right foot should be facing downward. Join your palms in prayer at your chest level. Now, lift your arms over your head till your hands are stretched upward. Hold the position while breathing deeply. Lower your arms to chest level and then separate your palms. Straighten your right leg and stand erect again. Repeat the posture with your right leg.

Benefits of Vrikshasana-

  • This asana may help in strengthening your legs, tendons, and knees.
  • It loosens your hip joints and increases flexibility.
  • It can help those suffering from flat feet.
  • It increases your concentration and stability, which may develop your intellectual faculties.
  • Asana can also prove effective for individuals with sciatica.

Precaution- Individuals who suffer from migraines or have high blood pressure should avoid this asana.

4. Naukasan


As the name suggests, in this asana, your body resembles a boat (Nauka in Sanskrit). This asana focuses on the core muscles in your abdomen, similar to crunches. As a beginner, you can start by practising Naukasana for 15 seconds, then gradually increase the time, and you will notice the benefits it has on your mental and physical well-being.

To practice Naukasana, lie down on your back and take a deep breath. As you exhale, lift your shoulders, chest, and feet off the ground. Your hips should balance your entire body. Hold your breath, stay in this position for a few seconds, and feel some tension in your lower torso as the muscles contract. Now exhale and slowly come back to your original pose. Relax. Repeat this asana for 2-3 times.

Benefits of Naukasana-

  • This asana is a great core workout and helps with muscle toning.
  • It strengthens your arm, thigh, and shoulder muscles.
  • It can improve the functioning of the liver, pancreas, and kidneys and can also help regulate sugar levels.

Precaution:- Asthma and heart patients should avoid this asana, along with individuals having migraines and spinal issues.

The power of Yoga can only be experienced once you practice it for yourself. Take this as your sign to start with some essential yoga asanas to practice during the monsoon and feel free to learn more and dive deep into the world of Yoga. We highly recommend you seek professional guidance to learn specific details of the asanas, for example, the moments of inhalation and exhalation while performing these asanas and other important aspects before you start practicing. It will enhance your mental tranquillity and physical well-being.

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