Winter Yoga

It’s essential that we alter with the periods simply as nature does by adjusting our daily routines, yoga practice and food choices. During the winter, the energy of the Earth and its creatures is drawn inward. We can utilize this time for restoration and introspection, simply as lots of plants and animals utilize it for hibernation. In preparation for the spring, it’s necessary to slow down and rejuvenate.

An Ayurvedic approach to winter

There’s a policy in Ayurveda that “like draws in like.” That’s why the kapha and vata doshas can end up being provoked and aggravated throughout the dry, dark, cold months of winter. This is due to the fact that the environment is alike the qualities of these two doshas. If kapha or vata are caused, digestion fire plummets, leaving you more prone to colds, inadequate circulation, joint pains and unfavorable feelings. Here are some yoga and way of life tips that can help you to stabilize your doshas this period.

5 winter yoga poses

The winter season are infamous for colds and flus, so presents that open the chest, throat and sinuses will help in enhancing congestion and supporting your respiratory organs. The following positions are metabolically stimulating and assist to warm the kidneys and clear phlegm.

1. Sun Salutation (Surya Namaskara): This stimulating invocation to your yoga practice helps construct heat in the body. Do up to 12 rounds.

2.  Fish Pose (Matsyasana): This supine backbend/inversion opens the throat and chest. Do up to 3 sets.

3.  Bow Pose (Dhanurasana): Open your chest with this backbend. Do up to three sets.

4. Shoulderstand (Salamba Sarvangasana): This supported inversion helps with stagnancy of lymph. Do one time and hold for a minimum of 12 breaths.

5.  Locust pose (Salabhasana): This ‘baby backbend’ opens the chest while enhancing the back. Do up to three sets.

Follow this sequence with Breath of Fire Pranayama, likewise called kapalabhati breathing, a practice that builds internal heat and removes mucus from the respiratory tract. These are rapid, sharp exhales, passive inhales, and a snapping of your lower abdominal areas. You can begin with cycles of 30 breaths and slowly increase approximately 100, for 3-5 rounds.

End your practice with Savasana (Remains Pose).

Winter foods and herbs

If your natural tendency is to consume warmer and heartier meals throughout the winter season, you’re on the best track! In feedback to cold weather, the body constricts the pores on your skin and the shallow connective tissue to prevent heat loss. This directs heat far from the peripheral tissues and into the body’s core. Because of this, your cravings becomes stronger in winter season.

However, although we’re created to consume more in the winter season, the choice of foods is still vital. Attempt to choose foods that’ll keep your body immune system lively and that reduce blockage.

  • Eat an abundant amount of soups/stews, grains (oat meal, rice, barley, quinoa, etc.), healthy oils (coconut, avocado, olive, ghee) and cooked seasonal root vegetables (kohlrabi, turnips, rutabaga, celeriac, carrots and turnips). Avoid vata-provoking foods, such as salads and cold beverages.
  • Drink warm teas. A periodic glass of wine is likewise seasonally proper! One glass of dry and warming wine a day might be beneficial in the winter season to urge flow, improve appetite and promote food digestion. It’s beneficial to start and end the day with a glass of warm lemon water to aid with digestion.
  • Be sure to consume a hearty, warm morning meal to break the fast of your night’s sleep, feed your digestion fire and lube your bodily tissues. Oat meal, porridge, or cream of wheat are all good alternatives.
  • Warming spices to include to any and all meals: cinnamon, cloves, black pepper, cardamom, fennel, cumin, coriander and nutmeg.

Lifestyle choices

  • Kapha is the slowest moving of the 3 doshas, so an excellent workout routine will certainly combat your kapha tendencies. Attempt doing some type of stimulating exercise in the morning to increase resistance and state of mind and kick-start the motion of lymph. This assists prevent build-up of mucus and blockage.
  • Start your day by 7:00 a.m. This may be a bit later than you’re made use of to, but winter motivates us to hibernate a little longer after dark. Remember that winter is a natural time for resting. So during the night, do tranquil and calming activities that promote a sense of stillness. Attempt to go to bed earlier than you’re made use of to.
  • Use a warm-mist humidifier in the evening to help keep your sinuses clear. And make use of a neti pot once a day to water and moisten your nasal passages.
  • Soak up as much sunlight as you can by sitting by a window or taking a winter walk. Sunlight helps your body produce vitamin D (which is crucial to ward of health problem), relaxes the muscles, battles seasonal mood disorders, and aids the body in keeping healthy sleep cycles. But remember: Sunscreen is a must, even in winter season! No sun in sight? Attempt mood-boosting light therapy.