Winter Yoga Practice And Tips to Keep Fit in The Cold Months
Dear, it’s cold outside! So that gives us an excuse not to do our yoga
practice, doesn’t it?
When we are cold, our circulation decreases, which not only slows the effectiveness of the organs, it also lowers our body temperature even more. This can lead to a constriction in the muscles, joints and even our perspective.
So even though it's tempting to not move and just snuggle on the couch, the cold weather is actually all the more reason to keep up our yoga practice 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 practice according to the changes throughout the year. When it’s cold outside, it’s now time to apply some methods to increase heat that may not be best during the hot summer months.
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 exhales to complete itself. As you get comfortable, this may start to move faster.
After about 25 repetitions, 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 times, allowing a rest breath in between rounds.
This practice 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.)
For example, hold Plank for 30 seconds a few times before going into Chaturanga, and do some Salabhasanas before moving into Upward Facing Dog. Once the body is comfortable with the movements, keep your Sun Salutation practice 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 practice when the movement of the body is linked to the breath, flowing continuously. If it feels fatiguing, substitute 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.
Look for other opportunities 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, elongating your spine. It will work the muscles along your spine while stretching your hamstrings, all while raising the inner temperature.
When we are cold, our circulation decreases, which not only slows the effectiveness of the organs, it also lowers our body temperature even more. This can lead to a constriction in the muscles, joints and even our perspective.
So even though it's tempting to not move and just snuggle on the couch, the cold weather is actually all the more reason to keep up our yoga practice 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 practice according to the changes throughout the year. When it’s cold outside, it’s now time 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 practice space, sip a cup of hot water right before you 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.Kapalabhati Yoga
This is a fairly safe cleansing technique that some styles of yoga view as a Pranayama practice. Sitting in a comfortable position with a very tall spine, place a hand on your lower belly, below your belly button. After 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 exhales to complete itself. As you get comfortable, this may start to move faster.
After about 25 repetitions, 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 times, allowing a rest breath in between rounds.
This practice 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 Salutations
Sun Salutations are designed to cultivate heat. If you are practicing 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 times before going into Chaturanga, and do some Salabhasanas before moving into Upward Facing Dog. Once the body is comfortable with the movements, keep your Sun Salutation practice 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 practice when the movement of the body is linked to the breath, flowing continuously. If it feels fatiguing, substitute 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 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 time you are in Warrior Two, raise your arms towards the sky instead of stretching them horizontally.Look for other opportunities 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, elongating your spine. It will work the muscles along your spine while stretching your hamstrings, all while raising the inner temperature.
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