Ruth is practicing self care by reading an ayurvedic book on a sofa

The slow, steady qualities of winter offer us the perfect opportunity to slow down and rest, but it’s also the season for colds, flu & seasonal imbalances in the body. So how can Yoga keep us feeling strong, healthy & happy this winter?

To stay healthy & full of vitality during winter, it’s important that we change with the seasons (just like nature does) and this applies to what we eat, how we live and our Yoga practice too!

We all know the positive effects that Yoga has on our physical & mental wellbeing, at anytime of the year, but it is particularly supportive during the winter months. The trick is, to listen to what your body wants & needs and do that. So if you’re feeling like you are spreading yourself too thinly, try something gentle like a restorative yoga class, or if you’re feeling sluggish and lethargic try something more energetic.

Bonus points if you can get exercise done outside – practicing in nature can help reduce stress levels and help you sleep better by increasing your sleep hormones.

Practice some movement, but be sure to balance it out with some self care

During the dark, colder winter months it’s much harder to feel open, relaxed and flexible on your Yoga mat, but try mixing some longer holds and a little bit of movement in these poses to help build heat in your body and keep you feeling strong & flexible. Wear plenty of layers that you can take off during the class if you get warm and make sure you have thick socks and a warm blanket to use during Savasana.

Sun Salutations

Ruth is practicing a downward facing dog on her yoga mat in the garden

A perfect practice for bringing heat into the body, getting the blood pumping and helping you feel energised. Sun Salutations can be fast or slow, you can modify them as much as you need to and include props to help you get as many benefits from the practice as possible. Just 5 – 10 minutes linking movement to your breath as you practice Sun Salutations, will warm you up, keep you flexible, grounded and work your whole body.

Warrior Poses

Warrior 1, Warrior 2 and Reverse Warrior are great poses to include regularly into your winter Yoga practice. A longer hold in these poses will help to build heat, build strength and open up your chest – which is great if you are feeling congested from a cough or a cold. Incorporating these poses into a flow, where you move between poses with your breath and then hold each pose for an extended amount of time will help you feel balanced, whilst keeping you strong and flexible.

Forward Folds

According to Ayurveda, winter is the season when our Agni (our digestive fire) is at it’s strongest and you might notice that your body craves more substantial & nutritious food at this time of year. On the flip side of this, lack of movement, comfort food and less hydration can cause your digestion to be a bit slow & sluggish during winter. Including forward folds into your winter Yoga practice (either seated or standing), can help improve your digestion as well stretching your lower back & the backs of your legs.

Backbends

Backbends can be restorative or energising, so pick which one you feel you need today and practice that! In Yoga, backbends help to bring heat into the body, they open up our chest and help to correct our posture (anyone else get all hunched up during winter?) Using props like a bolster or a rolled up blanket under your back, will give you the benefits of a gentle backbend, whilst helping you feel supported and relaxed. If you need more of a mood boost, try practicing a more energising backbend like Camel, Sphinx pose or Cobra instead.

Balancing Poses

Balancing poses are not only good for building heat and strength in the body, but they also require a huge amount of focus & concentration. It’s impossible to stand on one leg if your mind is wandering off all over the place! Including standing balancing poses into your winter Yoga practice is a sure fire way of keeping your body strong, your mind focused and your digestive fire burning!

Standing Poses

Standing poses like Extended Side Angle or Triangle are great to add to your Winter practice, because they are grounding, yet energising. They help to build strength in the lower body (which is handy if you find yourself staying in on the sofa a bit more during winter) and can also warm you up, by building heat in the body. Trying holding standing poses for longer than you usually do and see if you feel that heat building.

Boat Pose

Not many poses fire up your digestive fire like core poses do! Boat pose will instantly bring heat to your digestive fire, helping to keep you warm in winter and boosting your digestion. Straighten your legs or add a twist to the pose, if you want to add an extra challenge.

Mindfulness & Meditation for Winter

Practicing Meditation & Mindfulness during winter can be a great way to stay motivated and to boost your mood – particularly if you find the darker, cold days have an impact on your mental health. Although it can be tricky to start with, regularly practicing Meditation is like learning any other skill – and you will get better at it.

Meditation doesn’t need to take hours, just 5-10 minutes a day will have a huge positive impact on how you feel and there are so many free guided Meditations available online now for you to use. You could also try:

Starting your day with Positive Affirmations – a great mood booster for those dark mornings!
Focusing on your breathing – even easier to do when its cold outside!
Mindful eating – are you giving your body what it needs this winter?
Sitting in silence – winter can be a bit of a whirlwind of social events, take some time out!
A guided relaxation – get yourself cosy, warm enough and relax
Practicing gratitude – what are you thankful for this season?
A Mindful walk in nature – focusing on all the seasonal changes you can see

Pranayama for Winter

Kapalabhati

This Pranayama is fast-paced and guaranteed to bring some warmth to your body! It’s a cleansing breath, so can really help any winter congestion you may suffer with. It’s also a real core workout, because you draw your abdomen inwards & upwards sharply as you exhale (I like to imagine it as a karate chop to my stomach). Because of this, Kapalabhati is not recommended during pregnancy or after a heavy meal. The forceful exhale of the breath is followed by a passive inhale and the cycle starts again. Aim for 20-30 repetitions if possible.

Winter Wellness with Yoga

Yoga is a super powerful tool to help you not just survive, but thrive during the winter months. Combining specific winter Yoga poses with self-care & relaxation, nourishing food, getting outdoors as much as possible and adjusting our lifestyle with the seasons, is an excellent way to stay healthy, happy and strong whatever the weather.

Try and incorporate small change to your Yoga practice this winter, to see how it can support you through these colder months.

If you want to join a wonderfully supportive Yoga community, who will help keep you motivated through the cold dark months, why not join one of our subscriptions? Take a look at my website http://www.eatsleepyoga.net for full details.

Winter Wellness Yoga Poses