Adapting Our Yoga Practice For Winter: Embrace the Chill 

We continue our series on adapting our yoga practice (and daily life to the seasons). If you missed Autumn, you can take a look here: Adapting Our Yoga Practice To Autumn.. Here, we will take a look at the winter season with some tips, ideas, and resources to help us transition to the colder months. If you do not have a yoga practice- no worries. You can get some ideas to help you get started here: At Home Yoga For Beginners. Or, keep reading for some general tips to help us transition to winter and find more joy in the everyday.

This month’s free printable is a simple coloring page that goes along with this month’s theme : Coloring Page

Winter brings with it a natural shift. This can result in a slowing down as days grow shorter and the air turns colder. In terms of nature, it is a time of drawing inward to rest. We can follow suit and align our yoga practice with the energy of the season. By adapting our approach to yoga during winter we can help ourselves to feel more grounded and resilient in this time – and maybe find something new. Of course I am not implying that we stop “doing things” – just that it may be helpful to change our perspective and focus so we can come out on the other side with renewed energy.

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As you can see, I do focus on chair yoga. But even if you do not practice chair yoga- these tips still apply. Plus, I have included links and resources for all levels of yoga here. Keep reading for some tips and resources that can help us adapt our yoga practice for winter.

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1. Emphasize Warming and Energizing Poses

The chillier temperatures combined with less daylight can leave us feeling sluggish and affect our mood. We can practice poses that build internal heat that can help counteract this. Sun Salutations (Surya Namaskar) are excellent for getting the blood flowing and generating warmth from within. If you are not familiar, you can read more here: Sun Salutations

We can incorporate poses that stimulate circulation and engage larger muscle groups to help combat that winter fatigue. Take a look at these poses to help you get started. Remember that we do not always need to carve out an hour of our day to have a yoga practice- just a few minutes or a couple of poses can be very beneficial.

5 Seated Core Exercises For Seniors- Chair Yoga

Chair Yoga : 3 Poses For Energy

5 Standing Chair Yoga Poses For Beginners

Mat Yoga- 5 Minute Sun Salutations (Yoga With Kassandra)

Mat Yoga- 20 Minute Full Body (Yoga With Adrienne)

2. Focus on Pranayama (Breathwork) to Warm and Invigorate

Breathing techniques can also help create warmth by stoking the body’s internal fire and helping to support our immune system. Kapalabhati (Breath of Fire) and Bhastrika (Bellows Breath) are powerful pranayama techniques that increase circulation, stimulate digestion, and warm the body from the inside out.  You may be interested in the following links to try out some breathwork:

Breath Of Fire- Yoga With Adriene

Bellows Breath – Yogalates With Rashmi

3. Nurture The Joints with Longer And Gentler Warm-Ups

Cold weather can make our joints feel stiff- thus making us less likely to want to move. We can help combat this change by giving ourselves plenty of time to warm up gently. Think simple here – slow and mindful movements like wrist and ankle rotations, Cat-Cow stretches, and gentle twists can help gently warm up the body and lubricate the joints. By taking some extra time and attention, we can help ourselves feel better and ease into movement- or the day- when we may not be motivated to get started. Plus this can help prevent injuries and prepare the body for a deeper practice. You may be interested in these ideas:

Chair Yoga Break When You Don’t Feel Like Exercising

15 Minute Chair Yoga Stretches 

Mat Yoga- 10 Minute Yoga Stretch For Stiff Bodies (Yoga With Bird)

Mat Yoga – 5 Minute Full Body Stretch (Yoga With Adrienne)

4. Embrace Slow, Grounding Poses to Honor Winter’s Energy

Winter can be a time for introspection and grounding. We can incorporate longer-held poses to encourage a sense of calm. Restorative sequences are ideal for winter, providing the balance of rest and recuperation that aligns with the season. You may be interested in these resources:

Chair Yoga – 20 Minute Restorative Practice

Mat Yoga– 42 Minute Restorative Winter Yoga (Moon Medicine Yoga)

5. Practice Mindful Meditation to Cultivate Inner Warmth

We can also make some changes to our meditation practice. We can focus on cultivating inner warmth and resilience. Meditation techniques like visualization and Loving-Kindness Meditation can help us to create feelings of warmth and compassion –  both for ourselves and for others. Taking a few moments each day for gratitude and mindfulness can also be uplifting in the darker, colder months. You may be interested in these ideas:

Winter Solstice Guided Meditation (10 Minutes) – Great Meditation

Winter Solstice Yoga Nidra For Deep Sleep – Sarovara Yoga

6. Add Extra Layers and Props for Comfort

During winter, maintaining warmth in our practice space is key. It can be very hard to get started when the weather is cold! You may want to keep props like blankets, bolsters, and eye pillows handy for extra comfort. These props can be especially welcome during Savasana or Restorative Poses. Plus, it can be hard to really relax when we are cold. These props can help us to relax deeply without feeling chilled. Of course you can always use what you have around the house, but you may be interested in these ideas:

Yoga Bolster

Restorative Yoga Kit

Yoga Blanket

7. Support Your Immune System with Simple Ayurvedic Practices

If you are not familiar with Ayurveda, it offers us some tools to help align with the energy of winter. Warm foods, grounding spices like ginger and cinnamon, and warm water with lemon can support digestion and immunity. Self-massage with warming oils like sesame oil can also be grounding and nourishing during winter. We can start or end your yoga practice with a few minutes of self-care to support overall wellness- or just add it in anytime of the day. If you are interested, you can learn more about Ayurveda here: Ayurveda : A Brief Introduction And Guide ( The Ayurveda Institute)

Be sure to always consult with your healthcare provider if you have questions regarding the safety of any practices. You may be interested in this article: Ayurvedic Medicine In- Depth : NIH

Or, take a look at some of these ideas and resources:

Ayurveda Beginner’s Guide (book)

Ayurveda Tea Recipes (Joyful Belly)

Adapting our yoga practice for winter can make this season one of introspection, warmth, and rejuvenation. By slowing down we can enter the colder months feeling more balanced and resilient. This can help us quietly build strength to allow us to enter the rebirth of the spring season. Don’t have a yoga practice? Keep reading for some tips to help transition to winter and feel more joy, balance, and energy in this season.

10 Tips To Help Us Transition To Winter And Find More Joy

1. Start the Day with Warmth

Like I previously mentioned, we can swap your morning glass of cold water for warm water with lemon. This simple action can help to kick start our digestion and help to hydrate and awaken our bodies without the shock of cold.

Mornings in winter can feel slow, so try a few gentle stretches to wake up your body. We can even do them right from bed before you get up, or seated at the edge of the bed. Don’t worry too much about anything formal- just do whatever comes naturally. This can help us to warm up the body and allow us to take a quick moment to set an intention for the day- before we start reaching for our phones or other devices.

Wellness Tea Kit For Self Care (Etsy)

2. Add Seasonal Foods To Our Diet

We don’t have to follow a strict Auryvedic diet to get the benefits of eating for the season. Winter is a great time to favor warm, hearty meals like soups, stews, and cooked grains. Root vegetables, like carrots, sweet potatoes, and beets, are excellent choices as they ground and nourish the body.

Add warming spices like ginger, cinnamon, and turmeric to your dishes. These spices not only add flavor but also support digestion and help keep our body warm. Foods like avocados, nuts, seeds, and olive oil provide healthy fats that support skin hydration and energy. You may be interested in these resources:

10 Foods To Eat This Winter – The Cleveland Clinic

12 Healthy Winter Recipes – A Pinch Of Yum

18 Healthy Winter Smoothie Recipes – Healthy Seasonal Recipes

3. Revamp Your Skincare Routine

Winter can be rough on the skin. It may be a good time to take a look at our skin care routine and see if you need to make any changes. Extra moisturizing may be in order. Be sure to check with your healthcare provider if you have any concerns. Chronic skin conditions can be affected by the change in weather. You may be interested in these articles for some ideas and tips:

 Winter Skin Care Tips : American Academy Of Dermatology Association

7 Dermatologist-Approved Winter Skin Care Routines That Experts Swear By (WWD)

4. Layer Up for Comfort

Winter calls for cozy layers that we can add or remove as needed. Choose natural fibers, like cotton or wool, which help regulate body temperature and keep us warm without overheating. For our relaxation time, keep blankets nearby to stay comfortable, whether you’re reading, meditating, or just unwinding. It’s a small touch that can make a big difference in keeping the chill away. You may be interested in taking a look at these ideas:

Cozy Blanket (Etsy)

Handmade Wool Infinity Scarf (Etsy)

Sending You A Hug Cozy Blanket (Etsy)

5. Embrace an Earlier Bedtime

With longer nights, winter is an excellent time to prioritize sleep. This can be a great time of year to take a look at how we are sleeping and our sleep quality. Plus- we can make changes to our evening routine as needed to help us feel more relaxed.

This may mean going to bed a bit earlier, having screen free time before going to bed, changing out your blankets or comforters- or just getting a new pillow. I know I have struggled trying to find an affordable pillow for myself! I have not tried this pillow, but it gets fantastic reviews and is going on my Christmas list – Lagoon Pillow

6. Adjust Your Fitness Routine for Energy and Warmth

As I previously mentioned, cold weather can make our muscles and joints fee more stiff, so we can give ourselves more time to warm up before any workout or exercise. Starting with a short, brisk walk or dynamic stretching is ideal. Don’t let the winter months derail your fitness- this can be a great time to try something new! Exercises that build inner warmth and strength, like weight training, Vinyasa yoga, or indoor cycling, are especially beneficial. If you prefer outdoor activities, dress warmly and stretch well afterward. Here are some ideas that you can do right from home:

Beginner:

10 Minute Seated Strength Workout – Silver Sneakers

Improved Health – 3 Levels Of Low Impact Workouts

More Life Health Seniors

Intermediate Advanced:

Kayleigh Cohen Strength– At Home Strength Training

Fitness Blender (Filter search to Free)

Heather Robertson – At Home Workouts

Kirsten Allen – At Home Spin Workouts

7. Use Lighting to Brighten Shorter Days

Shorter days can impact our mood and energy levels. If possible, try to get outside in daylight- even if for just a few minutes. A morning walk or lunch break in the sun can make a big difference. If you’re in an area with very short days, a light therapy lamp can help boost your mood and energy. Sitting by a lamp for 20-30 minutes in the morning may help your body adjust to the lack of sunlight. You can read more about that here:

Seasonal Affective Disorder- NIH

Choosing A Light Box – Mayo Clinic

7 Best Light Boxes in 2024 –  Good Housekeeping

8. Practice Mindfulness and Reflection

Winter’s slower pace is perfect for reflection. We can set aside a few minutes each day for journaling, meditation, or simply sitting quietly. We can use this time to check in with ourselves and set gentle intentions for the day. It can really help our mood if we are affected by this change in season. We can still be productive during this time!

You may be interested in my to do list notebooks : Daily To Do List Notebook

Or, my Daily Journal Notebook : Simple Daily Journal

Often, the post holiday time can be a let down and our mood can take a dive. This is a great time to tap into a mindfulness practice and see just what you may need. You can take a look here for some some simple ideas: 21 Day Mindfulness Challenge

9. Support Your Immune System

It’s easy to forget hydration in winter, but staying hydrated is essential for immune health and energy levels. Try warm water, herbal teas, or broths throughout the day. Talk to your doctor before adding any new supplements, especially if you have health concerns. And do not forget about the basics in staying healthy:

How To Boost Your Immune System- Harvard Health