Winter is a season that encourages slowing down and introspection, but it also comes with unique challenges for both the body and mind. The cold weather, reduced daylight, and dry air affect our physical and mental health in profound ways. While cozy blankets and hot drinks can help, incorporating yogic practices into your daily routine provides a more holistic way to stay warm, energetic, and balanced during the colder months.
On a physiological level (body), winter causes significant changes in our bodies. The cold triggers vasoconstriction, where blood vessels narrow to preserve heat and prioritize warming vital organs. While this is a survival mechanism, it often leads to cold hands and feet, stiff joints, and slower circulation. At the same time, metabolic rates can slow down, affecting digestion and reducing overall vitality. The dry winter air further exacerbates dehydration, impacting our skin and respiratory system.
In the mental domain (mind), winter’s challenges are just as real. Reduced sunlight lowers serotonin levels, a neurotransmitter responsible for maintaining mood, which can lead to seasonal affective disorder (SAD). The shorter days and longer nights can also disrupt our circadian rhythm, leaving us feeling tired or unmotivated. These combined effects make it essential to cultivate practices that enhance circulation, stimulate energy, and uplift the mind.
Yoga, provides tools that address both the body and mind during winter. Starting your day with a dynamic warm-up like Surya Namaskara, is an excellent way to get your body moving and generate internal heat. This sequence of twelve poses engages every major muscle group and aligns movement with breath, improving oxygen flow and stimulating circulation. Another effective warm-up is the Five Tibetan Rites, a series of five simple exercises known for their ability to enhance flexibility, balance energy, and invigorate the body. Practicing these for just 10-15 minutes each morning can help combat the stiffness and sluggishness caused by the cold.
Learn to practice Surya Namaskara
Learn to practice Tibetan Rites
After warming up, transitioning to asanas that engage the core provides further benefits. The core, often referred to as the powerhouse of the body, plays a key role in generating and maintaining heat. Poses like Phalakasana (Plank Pose), Navasana (Boat Pose), and Vasisthasana (Side Plank Pose) not only strengthen the abdominal muscles but also stimulate digestion and metabolism. This is especially important during winter, as a strong digestive fire, or Agni, supports immunity and overall energy levels. These postures also improve posture and balance, countering the effects of long hours spent sitting indoors.
Learn 5 Yogic Practices/drills to strengthen the core
Practice along for 40-mins in this complete core focused class
In addition to asanas, pranayama, or yogic breathwork, is a powerful tool for cultivating internal warmth and mental clarity. Practices like Kapalabhati, or Skull-Shining Breath, involve rhythmic exhalations that engage the diaphragm and abdominal muscles, generating heat and improving oxygenation. Another effective technique is Surya Bhedana, or Sun-Piercing Breath, which involves inhaling through the right nostril to activate the Pingala Nadi, the solar energy channel. This practice not only warms the body but also enhances focus and uplifts energy, making it particularly effective for countering winter lethargy and mental fog.
Learn to Practice Kapalabhati
Learn to practice Surya Bhedana
The benefits of yoga during winter go beyond just warmth and energy. By improving circulation, it relieves the stiffness that often accompanies cold weather. The activation of Agni through asanas and pranayama supports digestion and immunity, keeping you healthy and resilient. Mentally, yoga’s calming effects help regulate mood and reduce stress, combating the blues brought on by limited sunlight. Regular practice also promotes mindfulness, helping you stay connected and grounded even during the darker months.
To make the most of your winter yoga practice, consistency is key. Begin your day with 15–30 minutes of yoga in a warm, well-ventilated space. Stay hydrated by drinking warm water or herbal teas, as winter air can be dehydrating. Wear layered clothing that allows movement but keeps you cozy during your practice. Most importantly, listen to your body—move at your own pace and adjust as needed.
Winter doesn’t have to be a season of lethargy and discomfort. By incorporating these yogic practices into your routine, you can embrace the colder months with energy, vitality, and balance. Whether you’re warming up with Sun Salutations, engaging your core with asanas, or cultivating inner fire through pranayama, yoga provides a holistic way to stay vibrant. Start small, stay consistent, and enjoy the transformative power of yoga this winter.
