As the winter chill settles in, bringing shorter days and longer nights, many battle the winter blues (sometimes called SAD, or Seasonal Affect Disorder). Embracing a holistic approach to well-being, yoga can be a beacon of light during these darker months. Here are ten soul-warming yoga poses designed to uplift your spirits and banish the winter blues (plus one bonus pose that is the most essential pose listed here!)
- Sun Salutation (Surya Namaskar):
Begin your practice with a series of Sun Salutations to welcome the sun’s positive energy even on the coldest days. The rhythmic flow of this sequence warms up your entire body, boosts circulation, and ignites a sense of vitality.
- Warrior II (Virabhadrasana II):
Channel the strength of a warrior with this empowering pose. Grounding your feet into the mat, open your hips and arms wide, letting the energy flow through you. Warrior II promotes stability and confidence, combating the winter blues with a sense of inner strength.
- Tree Pose (Vrikshasana):
Embrace the stillness and balance of a tree in winter. Stand tall on one leg, rooting it firmly into the ground (it may help to imagine four corners of each foot to be sure you are distributing weight and grounding the foot) while bringing the sole of the opposite foot to rest on the inner thigh or calf. This pose cultivates focus and tranquility, helping to soothe the mind. An alternative to the traditional Tree Pose is the “Kickstand.” Gently rest the heel of your non-grounding foot just above your ankle, resting the ball of your foot on the floor as you turn the knee out, opening the hip.
- Camel Pose (Ustrasana):
Open your heart and release tension with Camel Pose. Kneel on the mat, arching backward with hands reaching for your heels. This heart-opening pose encourages deep breaths, relieving stress and lifting your mood during winter. The use of props in Camel Pose can include bolsters, straps, and even a chair.
- Child’s Pose (Balasana):
Find solace and surrender in Child’s Pose. Kneel on the mat, lowering your torso between your thighs with arms extended in front or resting by your sides. This restorative pose provides comfort, grounding you in the present moment.
- Bridge Pose (Setu Bandhasana):
Elevate your spirits with Bridge Pose, which opens the chest and strengthens the legs. As you lift your hips toward the sky, focus on releasing tension from the spine. This pose encourages a sense of renewal, making it a perfect antidote to the winter blues.
- Fish Pose (Matsyasana):
Dive into the heart-opening benefits of Fish Pose. Lie on your back, arching your chest upward while supporting yourself on your forearms. This pose stretches the front of the body, promoting feelings of joy and rejuvenation.
- Legs Up the Wall (Viparita Karani):
Combat fatigue and boost your mood by spending a few minutes with your legs up the wall. This gentle inversion encourages blood circulation, relieves tension, and offers a refreshing perspective, making it an ideal pose to beat the winter blues.
- Angel Pose (Savasana):
Conclude your practice with the ultimate relaxation pose—Angel Pose. Lie on your back, arms by your sides, and let go of any remaining tension. This pose encourages a deep sense of peace and stillness, allowing you to emerge from your practice refreshed and rejuvenated.
- Meditation and Mindful Breathing:
Enhance the benefits of your yoga practice by incorporating meditation and mindful breathing. Spend a few moments in seated meditation, focusing on your breath. Mindful breathing calms the mind, reduces stress, and fosters a sense of inner warmth even in the coldest of seasons.
Finally, though most importantly, PRAY. Just as God cared for Elijah in the Bible when he also struggled with depression, He will care for you. The posture of prayer, kneeling with our head bowed to express our humility while honoring God, is the most essential pose you will take on your mat.
Incorporating these soul-warming yoga poses into your winter routine can be a transformative way to beat the winter blues. Embrace the wisdom of yoga as you connect with your breath, ground yourself in the present moment, and cultivate a sense of inner warmth that will carry you through the winter months. Remember, the light within you can consistently shine, regardless of the external darkness.