Top 5 Yoga Postures for Winter
Ayurveda tells us that the winter season is dominated by vata (air and space) and kapha (earth and water). In order to balance these two doshas (energies) there is a minute interplay between grounding the vata dosha and alerting the kapha dosha into action. Begin with gentle, calm postures and intersperse more rigorous postures to strengthen and build. This rotating sequence will help you transition into your practice for the day. Before you start, be sure to stretch and warm-up your body. Here are my top 5 picks for yoga postures this winter season:
1) Vrikshasana (Tree Pose):
Stand tall with both legs firmly on the ground
Bend your right leg and place your right foot high up on your inner left thigh
Once you have found your balance, try to either place your hands in namaste position in front of your chest or if you can raise them above your head while you look above
Hold the posture while you inhale/exhale. When you are ready, exhale and release your right leg on the ground
Bend your left leg and place your left foot high up on your inner right thigh. Repeat steps
Benefits: Grounding posture. Encourages patience, improves posture, and increases flexibility of your hip joints, ankles, and knees.
2) Purvottanasana (Upward Plank Pose):
Sit on your mat with your legs in front of you
Place your hands behind your hips with your fingers pointing towards your toes
As you inhale, lift your hips up as high as you can with your head facing up
Inhale and exhale for a few rounds of breaths. To get out of the posture, on your exhale, lower your hips down and sit with your legs in front of you
Benefits: Stretches your shoulders, chest, and front of your ankles, core strength improves, and encourages receptivity.
3) Supta Baddha Konasana (Reclining Bound Angle Pose):
Lay on your yoga mat
Bring the soles of your feet together
Open your knees wide
Rest your arms on your sides with palms facing up
Look up or close your eyes while you inhale and exhale
Benefits: Relaxes your hips and back, helps calm the mind by activating the parasympathetic nervous system, and improves blood circulation.
4) Setu Bhandasana (Bridge Pose):
Lie on your back with your knees hip-distance apart with your feet firmly on the ground
With your arms by your sides, slowly inhale and lift your hips off the floor as high as you can
Keep your head on the floor. Exhale, bring your hips back on the floor. Repeat the inhale lift, exhale bring down for a few rounds of breaths
Benefits: Improves digestion, stretches your neck and spine, and strengthens the muscles in your legs and hips.
5) Trikonasana (Triangle Pose):
Stand on your mat with your legs hip-distance apart
Turn your front right leg 90 degrees with your foot pointing forward
Pivot your back leg with your foot slightly inward and aligned to your right leg
Place your right hand on the outside of your right foot and lift your left arm to the sky
Look up at your left hand, keep your chin slightly up
Repeat steps with left leg forward
Benefits: Strengthens your back, energizes your body, and stimulates abdominal organs
These top 5 winter yoga postures bring balance to both kapha and vata energies and can be done in the comfort of your own home. Give the postures a try! XOXO
