By Lesli Stevens ERYT500, YACEP, Trauma Informed Yoga Teacher, Ayurveda Practitioner
Ah, winter. The season of cozy blankets, steaming mugs of tea, and... a deep desire to stay in bed forever. The darker, colder months can make even the most energetic among us feel sluggish and disconnected. But fear not! Yoga is here to save you from becoming a human burrito of hibernation. Whether you’re battling the winter blues or simply looking to stay grounded amidst the chaos of holiday season madness, these five yoga poses will help you stay energized, centered, and ready to slay (or sleigh).
Why Yoga in Winter?
Winter’s shorter days and frosty weather can throw your body and mind into a funk. Less sunlight can mess with your circadian rhythm, while cold temps might make you feel stiff, both physically and emotionally. Enter yoga.
Yoga isn’t just about fancy poses; it’s a holistic practice that helps balance your body, mind, and energy levels. By focusing on grounding poses that root you into the earth and energizing poses that build internal heat, you can tackle winter like a pro without needing a gallon of coffee to make it through the day.
Ready to unfreeze your body and rekindle your spark? Let’s dive into five poses that are perfect for winter.
1. Cat/Cow (Marjaryasana/Bitilasana): For Mobility, Warmth, and Nervous System Bliss
Let’s start with the basics: your spine. Winter has this magical ability to turn us into hunched-over beings who shuffle from couch to car like we’re 100 years old. Cat/Cow is the ultimate antidote. This dynamic duo stretches and strengthens the spine, helping to melt away stiffness while giving your vagus nerve (a key player in calming your nervous system) a gentle nudge to chill out.
This is a dynamic exercise that awakens your nervous system and encourages the flow of energy throughout your body. The gentle, rhythmic motion stimulates your spinal nerves, activating the different branches of the autonomic nervous system. This enhances overall mind-body balance and can leave you feeling rejuvenated.
How to Do It:
Move comfortably onto your hands and knees.
Start on all fours with shoulders stacked over wrists and hips over knees. Inhale, lowering your belly to earth as you lift your chest and tailbone (Cow). Imagine drawing energy up through your fingertips, invigorating your system. Gaze is forward.
Exhale, round your spine to the sky, drawing your belly to your spine (Cat). As your spine reaches up, picture releasing stagnant or blocked energy. Eyes to thighs.
Practice this for one to three minutes, syncing your breath with movement.
Why It’s Perfect for Winter: Cat/Cow not only warms up your spine but also stimulates your parasympathetic nervous system, helping you relax while staying alert. Plus, it’s a great way to start your day or wind down after braving the cold outdoors.
2. Plank Pose (Phalakasana): Your Built-In Space Heater
Let’s be real winter can make you feel like a popsicle. Plank pose is here to heat things up, no electricity required. This full-body powerhouse strengthens your core, arms, and shoulders while revving up your internal fire.
How to Do It:
Start in a tabletop position and step your feet back until your body forms a straight line from head to heels.
Keep your shoulders directly over your wrists, and engage your core like you’re trying to zip up the tightest pair of jeans. Hold for 20-60 seconds, or longer if you’re feeling spicy.
Pro Tip: If full plank feels like too much, drop your knees to the ground but keep the core engaged. It’s all about building heat, not breaking yourself.
Why It’s Perfect for Winter: Plank builds strength, improves posture, and creates that inner warmth we all crave when it’s 10 degrees outside. Bonus: the confidence boost you get from holding plank will carry you through even the gloomiest winter days.
3. Twisting Poses (Parivrtta Series): Detox and Recharge
Winter comfort food is delightful until your body starts feeling like a slow-moving molasses factory. Enter twisting poses, the ultimate detoxifiers. These poses help stimulate digestion, improve circulation, and leave you feeling refreshed. Think of them as your body’s internal reset button.
Twisting your upper body is a dynamic movement that engages your body and breath in perfect harmony. As you gently twist from left to right, allow your arms to swing naturally. Many times, the knocking motion will create a sense of liberation.
How to Do It: Twists can be done seated, standing, or even lying down. A classic option is Seated Spinal Twist:
Sit tall with both legs extended. Bend your right knee and place your foot outside your left thigh.
Place your right hand on the ground behind you for support and your left elbow outside your right knee.
Inhale to lengthen your spine, and exhale to deepen the twist. Hold for 5 breaths, then switch sides.
Why It’s Perfect for Winter: Twists not only aid digestion (hello, holiday feasts!) but also rejuvenate your spine and boost energy levels. After all, who couldn’t use a little extra pep in their step during the darker months?
4. Legs Up the Wall (Viparita Karani): The Ultimate Chill-Out Pose
I’ve said it before, and I’ll say it again: Legs Up the Wall is the pose for when life feels overwhelming. This gentle inversion is like a spa day for your nervous system, encouraging blood flow, calming the vagus nerve, and leaving you blissed out in the best way.
Gravity aids blood flow from the legs to the upper body, promoting relaxation. This pose can help alleviate anxiety and tension, fostering a deeply felt sense of calm. It is a great tool to use before bed.
How to Do It:
Scoot your hips as close to a wall as possible.
swing your legs up so they rest vertically against it.
Adjust until you’re comfortable, adding a blanket under your hips for extra support.
Close your eyes and stay here for 5-10 minutes (or longer if no one’s waiting for you).
Why It’s Perfect for Winter: This pose promotes circulation, reduces stress, and helps combat the winter blues. It’s restorative, grounding, and energizing all at once. Plus, you get to lie down. Enough said.
5. Warrior II (Virabhadrasana II): Channel Your Inner Badass
Winter can leave you feeling unsteady, both physically and emotionally. Warrior II is here to remind you that you’re strong, capable, and grounded—no matter what the season throws your way.
How to Do It:
Start with a Strong Base
Begin in Mountain Pose (Tadasana) at the top of your mat, standing tall.
Step one foot back about 3.5–4 feet, aligning your feet in a wide stance. Your front foot points straight ahead, and your back foot turns slightly inward (about 90–120 degrees).
2. Align Your Feet
Front foot: Keep your toes pointing forward, and ensure your heel aligns with the arch of your back foot.
Back foot: Ground through the outer edge of the back foot and keep your back leg strong and straight.
3. Bend the Front Knee
Bend your front knee deeply so it stacks directly over the ankle, creating a 90-degree angle.
Ensure your knee tracks in line with your second and third toes (not collapsing inward).
4. Engage Your Core and Hips
Draw your navel slightly inward to engage your core.
Square your hips slightly forward, though they will naturally open to the side. Avoid leaning your torso forward—stay upright and centered.
5. Extend Your Arms
Stretch your arms out to the sides at shoulder height, parallel to the floor.
Reach actively through your fingertips, keeping your shoulders relaxed and down away from your ears.
6. Gaze Over Your Front Hand
Turn your head and gaze over the middle finger of your front hand.
Keep your chin slightly tucked to maintain length in the back of your neck.
7. Hold the Pose
Hold for 5–10 breaths, staying strong in your legs and arms.
Keep your breath steady and even, relaxing into the strength of the pose.
8. To Exit the Pose
Straighten your front leg.
Bring your feet together and return to Mountain Pose, or move into another standing pose like Warrior I or Triangle Pose.
Tips:
Avoid arching your lower back: Tuck your tailbone slightly to protect your spine.
Knee alignment is key: Always keep the front knee stacked over the ankle and avoid letting it collapse inward.
Listen to your body: If your hips or legs feel strained, adjust the stance to make it more comfortable.
Would you like modifications for specific needs or challenges?
Why It’s Perfect for Winter: This pose strengthens your legs, improves focus, and grounds your energy. It’s like saying, “I’ve got this!” to both your yoga mat and your winter to-do list.
Final Thoughts
Winter doesn’t have to be all doom, gloom, and frozen toes. With these five yoga poses, you can stay grounded, energized, and connected to yourself, even when the weather outside is frightful. Whether you’re flowing through Cat/Cow or chilling in Legs Up the Wall, remember that yoga is about meeting yourself where you are. Some days, you’ll crush Plank Pose; other days, you’ll barely make it to Warrior II without toppling over. And that’s okay.
So, unroll your mat, strike a pose (or five), and let yoga be your winter survival guide. Who needs sunlight when you’ve got your own inner glow?
Let's Rock this Planet!
Leslii