Winter lends itself well to directing our attention inwards and we can feel drawn to hibernate as the days grow shorter and the nights grow longer. We become a little more hunched over as we try to huddle by the fire and stay warm against the winter chills, cold wind and rain of the Adelaide Hills. Wrapped up in multiple layers, we can feel less mobile and the body may feel more sluggish and lethargic. Some of us may feel the winter blues as we yearn for the brightness of the warmer months. The immune system may be a little more challenged by winter bugs as we spend more time indoors.

A regular yoga practice is the perfect antidote to the cooling effects of winter on the body. We can use different yoga poses (asanas) to invigorate the body and mind, to encourage good digestion, to improve circulation thus warming the body and to also harness the introspective aspects of winter to look a little deeper within. Yoga asanas can also open the body and undo some of the hunching over! Winter is a great season to spend more time on the mat and really feel the benefits.

Movement with the breath
Starting a practice by moving the body dynamically with the breath rapidly warms the body by getting the blood flowing. Surya Namaskar (Salute to the Sun) is a simple sequence that can be repeated many times to call forth the sun to brighten your day! Calgary Iyengar Yoga Centre’s video tutorial on Surya Namaskar is excellent – click to watch.

Standing poses
Standing poses heat the body by activating the larger muscles of the legs, torso and arms in a way that generates heat. Utkatasana (Chair pose or fierce pose- Figure 1) and the Virabhadrasana poses (Warrior poses- Figure 2) are simple poses to warm the body, particularly when held for 30-45 seconds. The twisting standing poses flush the abdominal organs with blood which increases core body temperature. Parivritta Parsvakonasana and Parivritta Trikonasana (Figure 3) are particularly effective at producing warmth due to the compression and release of the abdomen. Although Prasarita Padottanasana is recognised as a cooling standing pose it is still recommended in winter as an inversion and preparation for Salamba Sirsasana (headstand).

Figure 1: Utkatasna (Chair Pose)
Figure 2: Virabhadrasana 1 (Warrior 1)
Figure 3: Parivritta Trikonasana

Forward Bends
Practicing forward bends in winter complements the introspective nature of this season (Figures 4 & 5). The eyes are directed inwards towards the body when bending forward and this supports mental and spiritual introspection. A regular practice of forward bends can help us know ourselves better, particularly those aspects of the self that call us to come up out of the pose! Forwards bends can teach patience and letting go.

Figure 4: Sukhasana
Figure 5: Maricyasana 1

by Samantha Smith