Winter brings mixed feelings, often a sense of resentment, and for legitimate reasons: the reduced sunlight can bring serious mood changes, the cold and dry air creates the perfect host environment for germs, it can really throw your health out of balance. On the bright side, winter is the perfect time to slow down, rest and rejuvenate, a time to contemplate and go within, what’s not to love about snuggling up in a blanket in front of the fireplace while sipping a hot chocolate! It is essential that you take good care of yourself at this time of the year and yoga can help you fully enjoy the spirit of the season! I have selected a few of my favourite poses and practices to keep you fresh, inspired and alive all winter long…

Ujayi Breath (Ocean Breath) Take a comfortable seat, spine long, palms resting on your knees with the thumb and index fingers touching, eyes are softly closed. Bring your awareness inwards and into your breath. Ujayi is a warming breath and it quietens the mind, it is a much finer breath and should be very subtle. It is practiced with a slight constriction at the back of the throat – be careful of not tightening your throat – both the inhalation and exhalation are done through the nose and are equal in duration. Stay with Ujayi for a few minutes.

Surya Namaskar (Sun Salutation) This series of postures is great for heating up your body and re-oxygenating the blood. It also stimulates the nervous system (which helps reduce anxiety) and the endocrine system (which helps regulate hormones and keep your body in balance). Do up to 6 rounds, and pause for a few moments in Tadasana (Mountain Pose) at the end, observing the sensations in the body, letting your breath settle.

Bhujangasana (Cobra Pose) An easy way to avoid getting colds and flu is to weave more heart-opening poses into your practice. Heart-openers stimulate blood flow to the thymus, an organ nestled behind the breastbone that is instrumental in the growth of T-cells, the immune system’s frontline. Opening the heart is also anti-depressant and facilitate the breath. Do Cobra dynamically 3 times starting with Baby Cobra at round 1, gradually making your way to the full pose at round 2, and coming into the full pose at round 3.

Eka Pada Rajakapotasana (Half Pigeon Pose) Opening up the hips and pelvis allows us to breathe down into our legs and feet, grounding and stabilizing the emotions. This is a pose that many people find challenging but it is extremely powerful. Don’t forget to do both sides. If you feel any pain in the knee joints, come out.

Setu Bandhasana (Bridge Pose) Another heart-opening pose to stimulate the thymus and strengthen the immune system! Do Bridge Pose dynamically 3 times with a series of arm variations and stay for 3 to 5 breaths in each: first start with your arms extended along the body and palms turned down, second extend your arms back, top of the hands on the floor, and third, repeat one and interlace the fingers together, press your arms and hands on the mat to open your heart center more.

Matsyasana (Fish Pose) Last heart-opener but not least, many ancient texts refer to Matsyasana as the “destroyer of all diseases”! Fish Pose regulates the function of the thyroid and stimulates the thymus, boosting the immune system! It is also a very good practice for asthma and bronchitis as it encourages deep respiration.

Savasana (Corpse Pose) Restorative poses may look passive from the outside, but they are very active internally, giving a chance for the nervous system to rest and restore. Lie down on your back, grab a blanket to keep warm and slide a bolster under your knees (or bend your knees) if you have lower back pains. Use a timer and stay for 5 minutes.

Meditate Research shows that even 10 minutes of daily meditation reduces the physical symptoms of stress. Stress makes your body more vulnerable in winter and all year long! Sit comfortably and quietly at the end of your practice, hands in chin mudra (hands resting on your knees, palms up, index and thumb fingers together), close your eyes, breathe consciously and repeat the mantra ‘so’ on the inhalation and ‘ham’ on the exhalation. Stay with the mantra to keep your mind still.

Your body is your temple, look after it and enjoy it! This practice should be of great help for a safe journey through winter, do it again and again, without moderation, in the comfort of your home sweet home! ;-)