7 Yoga Poses to Combat Winter Blues

Yoga Poses to Fight the Winter Blues

1. Sun Salutation Flow

Although this is essentially a series of poses, I had to put the Sun Salutations (Surya Namaskar) flow first because they are so helpful in the winter. Because this sequence of 12 positions is so beneficial for the entire body, sun salutations frequently serve as the foundation of yoga programs. Winter is a season when we spend a lot of time indoors, sitting still. This sequence moves your spine through almost all of its ranges of motion and is a fantastic aerobic workout to get your heart beating and warm up your body. Linking your breath to the motions in this pattern will help you become more conscious and less anxious as well as relieve other mental strains.Sun salutations can be used as a warm-up before transitioning into other positions on this list or as your entire workout for the day.

2. Cat and Cow Pose

In addition to being a delightful flow that I like to incorporate into all of my practices, Cat and Cow pose is useful for cold positions. Your body can become tight and stiff in the cold, particularly if you aren't moving around as much as you would in warmer weather.

In addition to stretching your spine and relieving pain from sitting at home all day, the cat (Marjaryasana) and cow (Bitilasana) sequence also helps with shoulder tightness.

On your mat, get down on your hands and knees. In and out of each stretch, pay attention to your breath. Take a deep breath in and round your back as high as it will go, lowering your head toward the ground (like a terrified cat).Pulling your shoulders back and elevating your head to look front while exhaling, arch your back. Repeat many times, then stop and lie down with your spine neutral.

3. Downward Dog

The mild inversion known as down dog (Adho Mukha Svanasana) can both literally and symbolically "shift your perspective" and assist you in getting rid of unfavorable emotions. After watching TV on the couch while curled up for hours, it's also a fantastic back stretch.

Begin on your mat, hands and knees. Straighten your legs and lift your hips as you reach for the rear of the room. Make sure your spine is straight and press your hands firmly into the mat. If you're less flexible, keep your knees bent but point your heels downward.

4. Supine Spinal Twist

A nice twist is a terrific method to give the spine some moderate movement because my body always feels so tight in the winter. I enjoy finishing my practices with a beautiful, soft twist called the supine spinal twist (Supta Matsyendrasana). Since your body will benefit from already warmed muscles, it is typically done later in the practice. This position improves spinal mobility while stretching your chest, glutes, and obliques to combat the harmful effects of prolonged sitting.

On your yoga mat, lie on your back to perform the pose. As you place your foot soles on your yoga mat, bending your knees. Move your hips a millimeter to the left.

Exhale and stretch your right leg on the floor, keeping your right foot flexed, while bringing your left knee to your chest.

Take a breath in, then exhale while crossing your left leg over your body to the right side of the floor. Your hips ought to be piled one above the other. Turn your head to the left, extend your left arm to the left, and look out past your fingertips. For five or more breaths, maintain the position. Inhale as you come out, then slowly roll back onto your back. Pulling the left knee up to the chest. Release both legs to the ground and take a few deep breaths while maintaining a neutral spine. On the opposite side, repeat.

5. Bridge Pose

Endorphins are a fantastic "treatment" for depression and other depressive symptoms that are typical during the gloomy and chilly winter months. Bridge position (Setubandha) offers a mild backbend that opens the heart and can help your body produce more endorphins.

Laying on your back, start the posture. Your feet should be on the mat with the heels as close to your butt as possible while you flex your knees. Your arms should be at your sides. Exhale while lifting your tailbone toward the ceiling and planting your feet and arms firmly into the ground. As your butt rises off the floor, maintain its firmness. Hands extended toward your feet should be clasped beneath your pelvis. Hold the pose once your thighs and butt are parallel to the floor.

Unclasp the hands and press them into the mat at your sides to stand up. After exhaling, carefully descend each vertebra of the spine one at a time.If bridge pose is too challenging for you, try a supported variation with a yoga block, wheel, or back bridge.

6. Supported Fish Pose

One of the main advantages of the support fish stance is that it helps to correct the slumped posture we frequently adopt while driving, using the computer, or scrolling through our phones for most of the day.

Place your props on your yoga mat and enter the posture. If you're using a cushion or yoga bolster, place it down and sit with your legs out in front of you, your sacrum resting against the bolster. If you're using two blocks, position one for your head and one for your back, with the height of the block for your back being the lowest advised. As you gradually lower your back onto your supports, make any necessary changes to feel comfortable.When you're ready, let go and rest your head on the block or bolster. As you breathe in and out, let your body to become heavy. Maintain the position for a long time.

7. Standing Forward Fold

Standing forward fold (Uttanasana) is a mild inversion that eases lower back, hip, and hamstring tightness and helps reverse blood flow (allowing more to flow toward your brain). Additionally, it might help lift your spirits when the winter blues are getting to you.

Start in mountain pose and fold forward by hinging at the hips. Let your upper body hang while placing your hands on the ground. Maintain a tiny bend in your knees and allow yourself to fold more deeply with each exhalation. By adding a ragdoll bind and maintaining it for five or more breaths, you can go deeper into the position. To achieve this, fold your arms and hold the inside of your opposing elbows.