Welcome to Week Five of “Yoga for…” at Empowered Centre! This week we are preparing ourselves for the cooler weather and focusing on yoga for immunity. We’ve crafted a flow of twists, forward folds and gentle heart openers to help boost and strengthen your immune system in preparation for cold and flu season. There’s also a post-flow restorative pose to help you wind down! (Less stress = better immunity)

Jump on the mat with Verity and get flowing, then try our fave immune-boosting soup recipe:

After you’ve done this flow, bring yourself down to the floor for 3 to 8 minutes of legs up the wall.

Ginger Garlic Noodle Soup


1 1/4 cups sliced mushrooms
170 grams rice noodles
1 1/2 bunches bok choy (roughly chopped)
3 shallots (diced)
4 cloves garlic (crushed)
2 tbsp minced ginger
5 1/2 cups of chicken or vegetable broth (or stock)
2 tbsp soy sauce
2 star anise (optional)
olive oil
salt and pepper
sesame seeds (to serve)
red chilli flakes (to serve)

1. Add approx. a tablespoon of olive oil to a large pot with the shallots and cook over medium heat for 5 minutes, stirring regularly
2. Add the garlic and ginger and cook for another 2 minutes
3. Pour broth (or stock) into the pot, add the soy sauce and star anise and then bring to a simmer. Cover and leave to cook for approx. 10 minutes
4. Uncover and remove the star anise, then add the noodles (uncooked), mushrooms and bok choy. Cook for another 8-10 minutes or until noodles are soft. Season with salt and pepper
5. Serve and top with a sprinkle of sesame seeds and chilli flakes