Winter yoga may not be the first thing that you want to do when it’s cold outside, but a fun yoga flow and these top yoga poses for winter will have you feeling warm in no time plus feeling great because you decided to move your body.
Winter Yoga Sequence
A short but heat building and energizing yoga flow that’s perfect for winter mornings, afternoons, or even evenings!
Find more yoga flows by subscribing on YouTube! New videos come out every Thursday.
Best Winter Yoga Poses
These are just a few of the poses that you can do to help get your circulation going and some energy flowing throughout your body.
Sun Salutations
A sun salutation, otherwise known as Surya Namaskar in Sanskrit, which translates to salute to the sun, is a combination of traditionally, 12 yoga poses that are linked together and practiced multiple times in a row. Sun salutations these days vary but they all do the same thing: warm you up, which is why they are most often taught at the beginning of a class.
In the yoga video above, I guide you through a simple variation of a sun salutation that will get you warm so that you can continue into your yoga practice safely, feel more fluid, and get your body heated from the inside out, driving away any cold.
Bridge Pose
This firey pose is a great option to build heat. Though you may be on your back, don’t let this pose fool you as it engages a lot of muscles and may even have you breaking a sweat through repetition.
Begin laying on your back with your arms long by your side and your feet planted firmly on the floor, as close to your bum as possible, hip width distance apart. Push into all four corners of your feet evenly as you begin to curl your tailbone off of the ground as you inhale.
Exhale, hold your glutes tight and keep your thighs engaged by pressing your inner thighs into an imaginary block (or use an actual block!). You’ll feel your chest moving towards your chin, keep your neck long.
Option to clasp your hands under your bum or keep them by your sides, spreading your fingers wide and pushing into the mat.
For a variation to build even more heat, hold the pose or lift one leg and then the other, pointing your toes straight to the sky. Hold for 3-5 breaths or link breath to movement, inhaling as your lift your hips, exhaling at your lower, 5 times.
Shoulder Stand
Adding an inversion into your winter yoga practice is a great way to help with blood circulation which helps to warm you up. I’d like to note that shoulder stand does not always have to be perfectly straight, you’re still getting the benefits of it even if you’re not completely straight like me in the picture above!
Start lying on your back and bring your knees into your chest. Use your core to lift your hips off of the ground and reach your feet towards the sky. If your core is not strong enough yet to do this, start with your legs long and gently kick your legs back and up.
Bring your hands to your hips your fingers pointing up, keeping your elbows on the ground and shoulder width apart. Continue to lift your hips and toes towards the sky to lengthen your spine. Keep your neck long and look straight up only. Hold for 3-5 breaths.
To come out of shoulder stand, allow your feet to fall back over your face towards the ground, your toes may touch. Then bend your knees so they come by your ears. Extend your arms long on the mat and allow them to assist your core and your slowly unravel your spine back onto the mat.
Fish Pose
A mini inversion and also a backbend, fish may seem simple, but it also builds heat.
Begin laying on your back. Scoot your hands under your bum cheeks. Bend your elbows so that you prop yourself up, your elbows close to your sides, opening your chest and allowing your lower back to come off of the ground. Allow your head to fall back, perhaps the crown of your head (or your bun) touches the mat. If that feels too hard on your neck, place a block under your head to ease any tension in your neck.
Keep your legs long, together and toes pointed. Push your legs into your mat if that helps you to feel more grounded, supported and secure. Hold for 3-5 breaths or longer if it feels good! Remember to come out slowly and gently.
Supine Twist
Twists are said to aid in digestion which is great for winter, especially when it’s typical to eat heavier foods. But twists are also great in any yoga close as they’re so good for your spine. A supine twist is both relaxing and can be used as a part of a warm up or warm down.
Begin by laying on your back, your legs extended long. Inhale, bring your right knee into your chest to give it a hug. Exhale, use your left hand on the outside of your right thigh to guide your right knee towards the left. Extend your right arm long, in line with your shoulder. Allow your gaze to look up or fall to the right if it feels okay for your neck.
Keep both of your shoulders on the ground. If your right shoulder lifts off of the mat, back off from your twist a bit. Hold for 3-5 breaths and repeat on the other side.