During the cold winter months, we find ourselves inside more often and subject to longer nights and reduced exposure to sunshine. The effects of this can bring on low energy, stiffness in the body from the cold weather and reduced movement opportunities, and even seasonal depression. Couple the effects of the season with holiday stress, and you’ll have a recipe for tension building up throughout the entire body. The good news is that these issues can be worked out on your yoga mat.
The following flow is designed to help you thrive throughout the winter months and can be practiced at any time of the day – in the morning to wake up, in the afternoon to warm up, or in the evening to prepare for rest. This practice is meant to be stress relieving, provide you with a boost of energy, build up heat in the body to warm you up, and open up your heart for self-love and compassion. Depending on how much time you have, the entire practice can be completed in as little as ten minutes or as long as thirty, based on how long you stay in the postures or repeat certain sequences.
1. Set a mantra for yourself and release tension in the lower back and shoulders:
Begin in child’s pose, setting a mantra for your flow. Think of two words for yourself and one more for your loved ones. For instance, for yourself you may want ease and well-being, and for your loved ones you may wish them health. Repeat your three words at least three times before you begin flowing.
Shift to hands and knees, and begin with Cat and Cow, dropping the spine and looking up for a stretch in the throat, and then arching the spine, dropping the head for a deep stretch in the shoulders and neck, repeating these two postures at least three times.
2. Warm up, energise, and open up your heart to self-love:
Begin Sun Salutations by lifting into Downward Dog and stepping the right foot forward, bringing your left foot forward to meet, and coming into a Forward Fold. Roll up slowly to standing, coming into your Mountain pose. Press your feet into the ground, engage your core, and take a deep breath as you lift your arms overhead, falling back forward into your Forward Fold. Walk your feet back into your Plank, holding the posture for as long as it feels right for you. When you’re ready, shift forward into Upward Dog, then lift the hips into Downward Dog.
Step the left foot forward this time, bringing your right foot forward to meet, coming into your second Forward Fold. Hang out here for a moment, knees bent, maybe clasping your elbows or hugging the backs of the calves and letting your upper body hang heavy. Roll up slowly into your Mountain pose, rooting yourself.
Take a deep breath, bringing the arms overhead, palms together down in front of the heart, and rest into your Chair pose. Remain in Chair or incorporate a twist by bringing your elbow to the outside of your knee on each side. When you stand up, really push your feet into the ground, consciously grounding yourself here.
Step the left foot back into a Crescent Lunge, reaching through your fingertips and engaging the core. Bring your arms down into a slight backbend, opening up your heart and then turning your arms out into Warrior II. Make a point to look out over your back hand, leaving the past behind, and then back forward, looking to the future yet resting in your present. Windmill your back arm forward to bring your hands to your heart in prayer and step the back foot forward. Then step the right foot back, repeating this part of the sequence on the other side.
3. End on a personal reflection:
In your Mountain pose, clasp your hands behind you to bring the shoulder blades close, looking up, really opening up the chest here. Then look down to release stress from the back of the neck. Release your arms, reaching them overhead and falling into a forward fold. Step back into your last Plank, holding it for as long as you can and reminding yourself here how strong you are. Lift the hips up into your Downward Dog when you’re ready.
Shift to hands and knees, sit back on your ankles, placing both hands on your heart and repeating your three words. Take your time to come down to your mat, resting on your back and hugging your knees to your chest: big hug here. While here, take the time to reflect on what is going well this winter and what is not. No need to be hard on yourself; perhaps some habits are serving you, while others are not. There is nothing more powerful than the personal revelations that come to you while in your practice.
When you’re ready, release your legs, allowing them to fall flat, and reach your arms overhead, as if you are a star. This is an incredibly vulnerable posture, so
remember that you are safe and loved, and imagine yourself in a sunny place that brings you immense joy… a field of wildflowers, a soft sandy beach, a lush forest…
To end, rest your arms beside you, palms open. Relax in Savasana for at least three minutes or for as long as you need. When you’re ready, come to a seated position, repeat your three words one last time, and take the deepest breath you’ll take all day.
Image by Rebecca Peterson-Hall
