Last Updated on June 19, 2024 by
As the days grow shorter and the temperatures drop, finding ways to stay warm and energised becomes essential. One of the best ways to combat the winter chill is through the practice of yoga. Not only does yoga improve flexibility and strength, but it also generates internal heat, making it a perfect addition to your winter wellness routine.
In this blog, Celebrity Yoga Teacher and Greencare Wellness Expert, Charlotte Dodson explains a dynamic winter warmer yoga sequence that can be done at home to help stay warm this winter.
How Can Yoga Warm You Up?
Yoga is not just a physical exercise; it’s a holistic practice that benefits the body, mind, and spirit. During winter, when cold weather can make muscles stiff and the lack of sunlight can affect our mood, yoga serves as an ideal solution to keep both body and mind in harmony. Here’s four reasons why Yoga is great to practice to warm yourself up:
- Yoga improves circulation: Yoga poses stimulate blood flow, helping to warm up the body from the inside out.
- Yoga boosts immunity: Regular practice can enhance the immune system, which is particularly beneficial during the cold and flu season.
- Yoga elevates mood: Yoga releases endorphins, the body’s natural feel-good hormones, combating winter blues.
- Yoga increases flexibility: Stretching and holding poses alleviate stiffness and keep muscles flexible, even in the cold.
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 generate heat.
- 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.
- Exhale, fold forward over your legs.
- Upward Salute (Urdhva Hastasana)
- Inhale, rise up with a flat back, reaching arms overhead.
- 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.
By integrating the Winter Warmer Sequence into your daily routine, you’ll not only stay warm but also enjoy a number of health benefits that will carry you through the winter months and be ready for the warmth of Summer. So, unroll your mat, embrace the flow, and let yoga be your winter warmer this season. Namaste!
To learn more about Charlotte, or book a one-on-one session, visit our Wellness Experts page.
