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Winter Yoga Prac ce And Tips To

Keep Warm In The Cold Months
Jeanne Heileman

Baby it’s cold outside! So that gives us an excuse not to do our yoga prac ce, doesn’t it?
Well...yes, kinda, but no, not really.

When we are cold, our circula on decreases, which not only slows the effec veness of
the organs, it also lowers our body temperature even more. This can lead to constric on
in the muscles, joints and even our perspec ve.

So even though it's temp ng to not move and just snuggle on the couch, the cold
weather is actually all the more reason to keep up our yoga prac ce to develop an
internal heat that keeps us healthy and warm.

Just as we adapt our diet to the seasons, we learn to adapt our poses and approach to
prac ce according to the changes throughout the year. When it’s cold outside, it’s now
me to apply some methods to increase heat that may not be best during the hot
summer months.

Warm Up With Hot Water

If you are feeling cold in your prac ce space, sip a cup of hot water right before your
start. That will start to warm you on the inside and you can pick up the warmth with
your upcoming movement. Add some lemon if you don’t like the taste.

Kapalabha
This is a fairly safe cleansing technique that some styles of yoga view as a Pranayama
prac ce. Si ng in a comfortable posi on with a very tall spine, place a hand on your
lower belly, below your belly bu on. A er receiving an inhale, exhale forcefully from the
lower belly, feeling the hand quickly move towards your back body.

Then do it again, without inhaling. (The inhale will happen naturally, don’t worry.) Your
job is to focus on exhaling, over and over. Start with a steady pace, allowing each exhale
to complete itself. As you get comfortable, this may start to move faster.

A er about 25 repe ons, exhale all the air out and allow a large inhale to move in,
holding the breath for a few seconds, then slowly releasing it. When it starts to feel
comfortable, you can repeat this cycle two more mes, allowing a rested breath in
between rounds.

This prac ce removes carbon dioxide from the lungs and can begin to bring some
energy to the body. (If you have high blood pressure or asthma, this will not be
appropriate for you.)

Sun Saluta ons

Sun Saluta ons are designed to cul vate heat. If you are prac cing in a cool room, start
slow to ensure that your body is open to the movements, breaking more complicated
pieces down into simpler pieces.

For example, hold Plank for 30 seconds a few mes before going into Chaturanga, and
do some Salabhasanas (Locust Pose) before moving into Upward Facing Dog. Once the
body is comfortable with the movements, keep your Sun Saluta on prac ce moving. If
you are doing Surya A or B, consider skipping the five-breath hold in Down Dog and
simply step or jump forward to finish the one you are doing, beginning the next one
right away.

If you are doing Surya C, just keep going. This becomes an aerobic prac ce when the
movement of the body is linked to the breath, flowing con nuously. If it feels fa guing,
subs tute jumping back and forward with stepping to protect the joints. Then you can
keep going for 10–20 minutes and really work up a sweat.

Keep Those Arms Up

Raising the arms upwards in line with the ears in poses is a technique that can increase
heart rate and body heat. So, next me you are in Warrior Two, raise your arms towards
the sky instead of stretching them horizontally.

Look for other opportuni es to bring the arms over your head—Tree Pose, Warrior
Three, and Triangle (extend the top arm in line with your ear, parallel to the floor.) You
can even raise the arms in seated forward folds.

On your way towards your feet, pause before you touch your toes and keep the arms in
line with your ears, elonga ng your spine. It will work the muscles along your spine
while stretching your hamstrings, all while raising the inner temperature.

Ac vate Your Manipura Chakra

Heat is created from the furnace of the body, located in the belly center. In yoga, that
center is connected to the Manipura Chakra, the Third Chakra, which is connected to
the element of fire. So, any work here can ignite the physical and energe c fire to give
you more warmth:

Start with some abdominals. Since the body is not yet warmed up, choose abdominals
that have the spine fully supported by the floor. (No Navasana for the first 10–15
minutes to protect the lower back.) You can play with a variety of crunches and apply a
deeper exhale, which not only helps you access the deeper muscles, but connects you
to your center.

Flip over onto your belly and spend some me in varia ons of Salabhasana, the Locust
Pose. Holding this pose for 30 seconds or longer is a guarantee to increase your inner
temperature. As an extra bonus, you can strengthen your diaphragm by regula ng your
breath, especially the inhale.

Standing Twists are very hea ng while also toning the abdominal region, cleansing of
extra residue. Consider doing one, (Twisted Triangle for example,) and then repea ng it
on both sides. You will go deeper and be able to hold a li le longer, which can raise the
internal temperature.

Seated Forward Folds, o en used in the cooling down part of a prac ce, can be seen as
abdominals. Put more a en on towards the belly contrac ng towards the back body on
each exhale, instead of the lengthening of the legs. This allows the body to cool and
relax, without becoming too chilly.

Fanning the Fire, called Agni Sara, is a prac ce that almost anyone can do which not
only tones the abdominal organs, it also helps kindle an internal heat. With the legs set
wider than the hips, bend your knees and place your hands on the thighs, l ng your
torso forward to a 45-degree angle.

A er exhaling all of the air out of your system, keep the emp ness while you draw the
belly back to the spine and li upward, establishing Uddiyana Bandha. S ll empty of
breath, now allow your belly to flop out and in and out and in, up to about 10-15
repe ons.

Then gently allow an inhale, and take a recovery breath before beginning another round.
Start with four rounds and add on more as it becomes comfortable. This s mulates the
internal organs, massaging them and moving fresh blood to dormant areas. It also
awakens an inner, energe c fire that can be used throughout the rest of your prac ce.

Note: It is fairly safe for most body types, yet should be avoided if you are pregnant or
on the first three days of your cycle.

Prac ce Hea ng Inversions

Hand Stand, Forearm Balance (Pincha Mayurasana), and Head Stand are known as the
three hea ng Inversions.

Play with your prac ce and try inser ng a Handstand at the wall in-between poses
instead of a vinyasa. It will certainly turn your perspec ve around. (Note: Make sure
your shoulders have been warmed up before you prac ce this pose.)

Prac ce Backbends
Backbends can be used as a heat-producing element in a prac ce. You need to warm up
for backbends by doing some poses that open up the hip flexors and shoulders, and
spending some me hea ng the smaller back muscles.

Then, start with simple backbends, gradually moving into the ones that are more
challenging for you. Note: Work on staying longer in backbends, maintaining smooth,
even breathing. Longer holds in smaller backbends will bring more heat and a stronger
spine than rushing into one big backbend held for a short amount of me.

Refrain from drinking water during the prac ce. The water will cool the body’s
temperature so try to hydrate before prac ce, and then drink a lot a er.

Maintain Ujjayi Breathing

No ma er which technique you choose, maintain Ujjayi breathing at a steady, even pace
on both the inhale and exhale, throughout the whole prac ce. Ujjayi is a heated
Pranayama that also helps us develop concentra on and discipline.

Remember that yoga works the inner body as well as the outer body, so as you prac ce,
ensure that your inhale and exhale are the same length and elongated comfortably. This
strengthens the diaphragm and internal organs while also toning your mind’s focus.

The winter chill can tempt us away from our prac ce, and if we listen to that
tempta on, we are more prone to the sadness and low immunity that comes along with
lower temperatures. Use your yoga prac ce as a means of caring for your whole
well-being.

Instead of feeling the contrac on that comes from chilly weather, put on an extra layer
of clothing, sip some hot water, and get to your mat, mo vated by the chill to develop
inner warmth. Who knows? You might end up falling in love with winter and its
advantages, even into the slushy, muddy months.

Image credit: AlissaYoga