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Struggling to deal with the cold? Relieve winter stiffness with yoga and feel recharged

Updated on:15 January 2021, 13:23pm IST
If dealing with winter is a real struggle, worry not and shake off that sluggishness with some simple and effective yoga poses. Read on to know more.
Grand Master Akshar
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winter yoga
Stay active with these simple yoga poses. Image courtesy: Shutterstock
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Winters can be tough, especially when it boils down to  the motivation to exercise. On foggy and cold mornings, it is difficult to get out of your warm bed and hit your yoga mat or the gym to start your exercise. Beat the lethargy of cold winter days by heating up your system with the help of yoga postures. 

When you begin your mornings with yoga, you remain recharged and refreshed throughout the day. If you want to shake off the winter sluggishness, then roll out your yoga mat diligently at least three times in a week. Practices such as surya namaskar or sun salutation heats up the body from the inside, leaving you feeling energized and pumped up for the rest of the day. You can also include pranayama for breathing techniques, along with meditation exercises for your practice.

Warm-up

The most important aspect of your workout, however, is to begin your routine with some warm-up. Spending at least 10 to 15 minutes on a  good warm-up routine not only improves your performance, but also helps you remain free from injuries. A good warm-up on a cold morning builds heat within the system, so that your muscles are prepared to get into any kind of posture.

Surya namaskar

Surya namaskar can be practiced early in the morning, as it brings the maximum benefits during this time. A complete body workout, it offers the practitioner physical and mental strength. It calms the mind, gives you command over your body, balances your energy, and makes you more mindful. The sun salutation is also useful in the treatment of frozen shoulders, and strengthens your muscles and joints. 

winter stiffness
With each movement, slowly you shall workout each part of your body. Image Courtesy: Shutterstock
Paschimottanasana

The seated forward bend pose has several benefits. It improves digestion, and soothes headaches, anxiety as well as reduces fatigue. It also increases appetite, reduces obesity, and helps cure various diseases. 

winter stiffness
The seated forward bend is even good for your menstrual cycle. Image courtesy: Shutterstock

Formation of the posture

  • Begin with your legs stretched out forward;
  • Lift your arms upward;
  • Keep your back straight;
  • Exhale and fold forward at the hip to place your upper body on your lower body;
  • Try to hold your big toes with your fingers
Ustrasana

Also called the camel pose, ustrasana works well to improve conditions of the digestive, respiratory, endocrine and lymphatic systems. 

winter stiffness
Beat winter stiffness with camel pose. Image courtesy: Grand Master Akshar

Formation of the posture

    • Kneel on the yoga mat, and place your hands on the hips;
    • Arch back, sliding your palms over your feet, till the arms are straight;
    • Breathe out and slowly come back to the initial pose. 
Dhanurasana

This yoga posture, also called the bow pose, is a yoga exercise that helps to relieve stress and anxiety. It also improves blood circulation in the spinal nerves, and stretches your back, neck, shoulder, arms and leg muscles. 

winter stiffness
Bow pose is also a great way to get a flat belly. Image courtesy: Samiksha Shetty

Formation of the posture

  • Lie on your stomach;
  • Bend your knees, and hold your ankles with your palms;
  • Lift your legs and arms as high as you can; 
  • Look up and hold the posture for a while.

Start your mornings with a minimum five minutes of meditation. Winters can cause the body to become stiff, which is why it is important to mobilize your body. Practice half an hour of five basic asanas regularly. You should also add pranayama to your routine, along with a few cycles of surya namaskar. 

Grand Master Akshar Grand Master Akshar

Grand Master Akshar is an internationally acclaimed Spiritual yogic master. He is the founder, chairman and course director of Akshar Yoga and president of World Yoga Organisation. He is also the President of the International Siddha Foundation.