What better way to stay fit and warm this winter than with some yoga? Keep reading to learn about 5 yoga poses you can do at home to stay warm this winter.

Nothing can be compared  the sensation of snuggling in a blanket on a chilly winter morning. Waking up to a cup of hot coffee, sipping it while watching the mist outside the window, or munching on nuts and dates in the evening. Winter brings all of these benefits and more.

However, it is often accompanied by dry skin, chapped lips, body aches, colds, coughs, viral infections, and joint pains. Not to mention the uninvited gift of the weather outside, which is a general dull and gloomy feeling.

 

 

Yoga Asanas For Winters / Seasonal Yoga Winter Postures

• Headstand
• Boat pose
• Plank pose
• Bridge pose
• Twisted chair pose

According to Ayurveda, winter is primarily a Kapha season with a strong influence of Vata energy. Because in the Ayurvedic healing system, like attracts like and opposites balance, you’ll want to incorporate grounding and warming postures into your practise during this chilly season to balance Vata’s cold and dry qualities.

Meanwhile, igniting your inner fire with twists and invigorating postures will help to balance Kapha’s heavy and moist qualities.

 

#1. Headstand (Shirshasana)

Before attempting a headstand, a person must first gain a great deal of experience. Those who can do headstands, on the other hand, understand how much focus and core engagement are required. Headstand is an excellent winter pose that will keep you warm and strong.

The asana strengthens your entire body while also calming your mind. You can try it against a wall with the help of a yoga instructor.

 

#2. Boat pose (Naukasana)

The boat pose is excellent for toning your abs and hip flexors. It is also necessary to maintain body balance.

The boat pose can instantly warm you up and is ideal for keeping warm during the winter. While performing boat pose, you can also try rotating your hands back and forth on either side.

Straighten your legs towards the ceiling to feel more burn. Make sure your lower belly is tight and your chin is only slightly lifted. Throughout the exercise, lengthen your leg and take even breaths.

 

#3. Plank pose (Phalakasana)

Plank pose, also known as kumbhakasana, is a balancing and strengthening pose. It is essentially a core strengthening exercise that can assist you in staying warm this winter. The exercise can aid in the improvement of posture as well as the strengthening of the abs, shoulders, chest, neck, and back.

A basic plank is performed by balancing on your elbows and toes while keeping your back and spine aligned. Planks can help you strengthen your abdominal muscles and tighten your midsection.

 

#4. Bridge pose (Setu Bandhasana)

Back bends in bridge pose can aid in the activation of internal heat. The pose opens up the shoulders and chest while also reducing anxiety. You must lie on your back and bend your knees to perform bridge pose. Extend your arms and place your palms flat on the floor.

Lift your pelvic region first, then your torso. Your shoulders and head should be flat on the ground. Keep your thighs and feet parallel to each other. Try to maintain this position for a minute. While holding the pose, take deep breaths.

 

#5. Twisted chair pose (Parivrtta Utkatasana)

This pose is excellent for increasing overall body strength and heating you up from head to toe. Twisting in the pose can aid in the cleansing and detoxification of the entire body.

As you hold the position, your body temperature gradually rises. For better results, try twisting deeper and remember to breathe deeply.

 

 

Pranayama For Winter Season

The cold and dry air that comes with winter weather can irritate your sinuses, adding to the discomfort of seasonal colds.

While we can use sitali, the cooling breath, to reduce body heat in the summer, the opposite approach is required in the winter. Here are three breathing exercises to aid in the development of internal heat.

Try them out before heading out for a brisk winter workout, hitting the slopes, or doing Surya Namaskar on a chilly morning. You’ll get a head start on the weather and become more aware of your breathing.

 

#1. Ujjayi Breath

This asana practise staple helps you warm up from the inside out. As you breathe slowly in and out through your nose, engage a light constriction in the back of your throat. This constriction makes the muscles of respiration work harder, focuses your attention, and allows you to start building internal heat.

Repeat for 10 to 20 breath cycles. Coordination your Ujjayi Breath with a few rounds of half Sun Salutations or other rhythmic movement to add more heat.

 

#2. Lion’s Breath

As the opposite of Sitali, which arrives through the mouth and exits through the nose, Lion’s Breath enters through the nose—you can use the Ujjayi constriction and sound—and exits through the mouth with a “hahaha”

Bonus: The silliness of this helps relieve stress. Stick your tongue out, cross your eyes, and roar with each exhalation to really get into it. A few rounds are sufficient to generate heat and shake out tension.

 

#3. Kapalabhati Breath

In energising Kapalabhati Breath, the bellowing action of the abdomen helps to stoke your internal fire. Begin with a clear nose (grab a tissue!) and cycle through forceful exhalations, pulling your belly in and up as you breathe out. Allow this belly pull to be released in short inhalations.

Pump out 20 short exhalations before pulling in a long Ujjayibreath, holding for a beat, and releasing. Continue for a total of 3 to 5 rounds.

 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.

 

注: すべてのアーサナとプラナヤマは、認定ヨガ講師の指導の下で行う必要があります。

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