How is it November already?! It feels like this year has absolutely flown by!! As I was reflecting on our theme for the month, I kept coming back to this idea of speed and pace …how quickly time seems to move and how that affects the way we live.
Now that the days are shorter (thank you, daylight saving!), many of us may might feel like we’re racing against the clock…trying to fit everything into fewer daylight hours. Heading to work in the dark and returning home in the dark can leave us feeling a little restricted or low on energy.
But what if we viewed this shift differently? What if, instead of pushing through, we used this season as an invitation to slow down… to mirror nature’s rhythm, to pause, reflect and ground ourselves?
Autumn, after all, is a time for turning inward and nourishing deeply. It’s also the season when colds and viruses start to make their rounds, which makes it the perfect moment to focus on supporting the body’s natural defenses.
While we often reach for herbal teas, hearty soups and extra rest to boost immunity, there’s another gentle but powerful tool we can turn to: yoga.
Soft, heart-opening yoga flows don’t just calm the mind … they help strengthen the immune system from within, bringing warmth, balance and resilience to both body and spirit.
How Yoga Strengthens the Immune System
Yoga’s effects on immunity are both physical and energetic, working on multiple levels to support whole-body balance.
1. Reduces Stress Hormones
Chronic stress can suppress immune function by elevating cortisol levels. Yoga’s mindful movement and deep breathing help calm the nervous system, reducing cortisol and activating the parasympathetic “rest and digest” response.
2. Improves Circulation and Lymph Flow
Every twist, stretch, and inversion enhances circulation and stimulates the lymphatic system — our body’s internal cleansing network. This helps flush out toxins and allows immune cells to move more efficiently throughout the body.
3. Opens the Heart and Lungs
Heart-opening poses expand the chest, promote deeper breathing and stimulate the thymus gland (a key immune organ which produces T Cells which are vital for fighting infection). This increased oxygen flow nourishes tissues and supports vitality at a cellular level.
4. Cultivates Emotional Warmth and Resilience
The heart centre is also home to compassion, gratitude and connection … emotions that help buffer the effects of stress and foster a sense of calm balance within.
The Science Behind It
Modern research backs up what ancient yogis have long known: yoga enhances immune function.
In fact, a review published in Psychology Today looked at 15 randomized controlled trials examining how regular yoga practice affects the immune system. Across studies ranging from 11 to 140 participants, researchers observed that yoga:
- Reduced certain pro-inflammatory markers
- Increased anti-inflammatory cytokines (cytokines are small proteins that act as messengers in the immune system, regulating the growth and activity of immune and blood cells)
- Positively influenced gene expression, changing how certain immune-related genes are regulated.
Together, these findings suggest yoga may have an anti-inflammatory effect at both biochemical and genetic levels, helping the body maintain balance even under stress.
That’s pretty powerful stuff!!
So, why not take the opportunity this month, before the busyness of December begins to take some time for yourself. Yoga reminds us that health isn’t just about doing more … it’s about listening deeply. Help nurture your mind body and soul by welcoming in a regular yoga practice into your life. So brew a cup of herbal tea, light a candle and roll onto your mat. Your breath, body and your immunity will thank you.
See you on the mat.
Love, health and happiness,
Rae xxx
WHAT’S ON THIS MONTH
**** FREE **** Mum & Baby Postnatal Yoga Trial – Tuesday 4th November 11:30-12:30pm. Curious about Postnatal Yoga and what it entails? Why not book on for a free trial and find out more!
Book your space via the link: https://balancedsoulyogaandtherapy.co.uk/book-now/
Full Moon Sound Bath– Friday 7th November, 7-8pm. Contact Rachel directly via rachel@mycalminthecity.co.uk for enquiries and to book your space.
Mum and Baby Postnatal Yoga– NEW BLOCK starting Tuesday 11th November, 11:30am- 12:30.
This 6 week block course is designed to support your physical recovery, boost your mental and emotional wellbeing and help you bond with your baby… all while connecting with other amazing new mums! Cost- £60 for 6 weeks block or £12 drop-in depending on availability.
Book online via the link: https://balancedsoulyogaandtherapy.co.uk/book-now/
Women’s Autumn Mini Retreat- Sunday 16th November, 10:30am-1:30pm.
Join us for a soul-soothing morning at the Balanced Soul studio as we gently step into the rhythm of the season. This intimate Autumnal retreat invites you to pause and come home to yourself through mindful practices and deep connection.
What’s included: Gentle Yoga to ground and open; Mindful Nature Walk to connect with the Earth; Alter Making to honour the season’s gifts; Women’s Circle for heartfelt sharing; Guided candlelit meditation to quiet the mind; Complimentary Coffee, Herbal Tea & Cake.
Book online via the link: https://balancedsoulyogaandtherapy.co.uk/book-now/
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Serving Swardeston, Norwich, and nearby Norfolk villages — including Mulbarton, Stoke Holy Cross, Cringleford, and Keswick.
Offering Yoga Classes, Men’s Yoga, Hatha, Restorative, Vinyasa, Sports Massage & Reiki Therapy.