Four Ways Yoga Can Support Your Winter Wellness

Last Updated on November 7, 2024 by Erin Blair

As the days grow shorter and temperatures drop, finding ways to stay warm and energised can be a challenge. Practicing yoga is a great way to keep active and create internal warmth, making it a valuable addition to your winter wellness routine.

In this blog, Greencare Wellness Expert and Celebrity Yoga Teacher, Charlotte Dodson, shares a dynamic winter yoga sequence that can be done at home to help you feel warm and energised this winter.

How Can Yoga Help You Warm Up?

Yoga is more than just physical exercise; it’s a holistic practice that supports both body and mind. During winter, when cold weather can create stiffness and limited sunlight may affect mood, yoga can be an ideal way to maintain balance. Here are four reasons why yoga can be especially helpful in winter:

1. Yoga Supports Circulation: Certain yoga poses stimulate blood flow, helping create warmth from within.
2. Yoga Promotes Wellbeing: Regular practice supports a balanced body and mind, which can be beneficial during colder months.
3. Yoga May Enhance Mood: Yoga is known to release endorphins, which can positively impact mood, especially during the winter.
4. Yoga Supports Flexibility: Stretching and holding poses may relieve stiffness and help keep muscles flexible, even in colder weather.

The Winter Warmer Sequence

To help you stay cosy and energised, try incorporating this Winter Warmer Sequence into your daily routine. This sequence revolves around the Sun Salutation (Surya Namaskar), a series of 12 poses performed in a flow to engage the whole body and promote circulation.  

• Mountain Pose (Tadasana)
  • Stand tall with feet together and arms by your sides.
  • Inhale and bring your palms together in front of your chest.
    
• Upward Salute (Urdhva Hastasana)
  • Inhale, raise your arms overhead, and slightly arch back.
  • Gaze up at your hands.
    
• Standing Forward Bend (Uttanasana)
  • Exhale, hinge at the hips, and fold forward.
  • Bring your hands to the floor beside your feet.
    
• Halfway Lift (Ardha Uttanasana)
  • Inhale, lift your torso halfway up with a flat back.
  • Place your fingertips on the floor or shins.
    
• Four-Limbed Staff Pose (Chaturanga Dandasana)
  • Exhale, step or jump back into a plank position.
  • Lower down, keeping elbows close to your sides.
    
• Upward-Facing Dog (Urdhva Mukha Svanasana)
  • Inhale, press into your hands, lift your chest, and roll your shoulders back.
  • Keep your thighs off the floor.
    
• Downward-Facing Dog (Adho Mukha Svanasana)
  • Exhale, lift your hips up and back, forming an inverted V shape.
  • Hold for a few breaths.
    
• Halfway Lift (Ardha Uttanasana)
  • Inhale, step or jump your feet to your hands.
  • Lift halfway up with a flat back.
    
• Standing Forward Bend (Uttanasana)
  • Exhale, fold forward over your legs.
    
• Upward Salute (Urdhva Hastasana)
  • Inhale, rise up with a flat back, reaching arms overhead.
    
• Mountain Pose (Tadasana)
  • Exhale, bring your hands back to your chest.

How to Practice the Winter Warmer Sequence

• Begin slowly: Start with a few rounds of Sun Salutation to warm up. Pay attention to your breath and movement, ensuring each pose flows seamlessly into the next.
• Repeat: Perform the sequence several times to build heat and increase circulation. Aim for 5-10 rounds, depending on your comfort and fitness level.
• Listen to your body: Winter can make your body feel different. Be gentle and adjust poses as necessary to avoid strain.

Incorporating the Winter Warmer Sequence into your routine may help you stay warm and energized through the colder months, while supporting your overall wellness. Unroll your mat, enjoy the flow, and let yoga be your source of warmth this season. Namaste!

To learn more about Charlotte, or book a one-on-one session, visit our Wellness Experts page.