Winter in India can often lead to sluggishness and low energy levels. The colder temperatures can make it harder to stay active, and we tend to stay indoors more, which leads to decreased physical activity. However, incorporating yoga into your daily routine can help combat the winter blues, improve flexibility, and keep your body warm and energized. Yoga is a holistic exercise that not only keeps you physically fit but also calms your mind.
In this blog, we’ll discuss the best yoga poses to stay active and warm during the winter season in 2025.
1. Surya Namaskar (Sun Salutation)
Why it works in winter: Surya Namaskar warms up your body, increases circulation, and boosts energy levels, making it an excellent start to your day.
How to perform:
- Begin by standing tall with your feet together and palms in a prayer position (Namaste).
- Inhale deeply as you reach your arms overhead and gently arch your back.
- Exhale while folding forward, bringing your hands to the floor, and stepping your feet back into a plank pose.
- Lower your chest to the floor, then inhale as you lift your chest and look up (Cobra Pose).
- Exhale and lift your hips towards the ceiling, coming into Downward Dog.
- Inhale as you step your feet forward and exhale while coming back to the standing position.
Tip: Perform 5-10 rounds to create a flow of energy and warmth throughout your body.
2. Setu Bandhasana (Bridge Pose)
Why it works in winter: This backbend stimulates the thyroid gland and improves circulation, helping your body stay warm.
How to perform:
- Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
- Press your feet into the floor and lift your hips towards the ceiling, while squeezing your glutes and thighs.
- Keep your arms flat on the floor, or clasp your hands beneath your back for extra support.
- Hold the position for 15-30 seconds, then lower your hips back to the floor slowly.
Tip: Keep your chin tucked into your chest for better alignment and to avoid straining the neck.
3. Adho Mukha Svanasana (Downward-Facing Dog)
Why it works in winter: This pose stretches and strengthens multiple muscle groups, increases blood circulation, and helps release tension.
How to perform:
- Start on your hands and knees, with your wrists aligned beneath your shoulders and knees below your hips.
- Tuck your toes, lift your hips towards the ceiling, and straighten your legs, pressing your heels toward the floor.
- Spread your fingers wide and ground them into the mat for stability.
- Keep your head between your arms, facing your legs, and hold the position for 20-30 seconds.
Tip: Ensure your back is straight and avoid rounding your spine to keep your posture aligned.
4. Bhujangasana (Cobra Pose)
Why it works in winter: This backbend helps relieve stiffness caused by cold temperatures and improves circulation throughout the body.
How to perform:
- Lie face down with your legs extended and feet hip-width apart.
- Place your palms on the floor beneath your shoulders, elbows close to your body.
- Inhale deeply and lift your chest off the ground, using your back muscles to support the movement.
- Keep your elbows slightly bent and avoid using your hands to push yourself up too much.
- Hold for 10-15 seconds before lowering back down.
Tip: Focus on stretching your chest and lengthening the spine, not pushing too hard into the backbend.
5. Trikonasana (Triangle Pose)
Why it works in winter: This pose stimulates blood circulation, stretches the body, and helps keep you warm by improving flexibility in your legs, back, and arms.
How to perform:
- Stand with your feet wide apart, arms stretched parallel to the floor.
- Turn your right foot outward at a 90-degree angle and your left foot slightly inward.
- Reach your right hand down towards your right ankle, keeping your back straight, and extend your left arm toward the sky.
- Keep your chest open, and gaze up at your left hand.
- Hold for 20-30 seconds, then switch sides.
Tip: Engage your core to protect your back and ensure you don’t overstrain.
6. Utkatasana (Chair Pose)
Why it works in winter: This pose strengthens your legs and core, helping to generate internal heat and increase body temperature.
How to perform:
- Stand with your feet together and arms by your sides.
- Bend your knees as if sitting back into a chair, keeping your knees over your ankles.
- Extend your arms straight up overhead, keeping your shoulders relaxed and your back straight.
- Hold the position for 20-30 seconds, making sure your weight is evenly distributed between your feet.
Tip: Engage your core to prevent arching your back, and keep your knees from going past your toes.
7. Viparita Karani (Legs-Up-the-Wall Pose)
Why it works in winter: This restorative pose helps relax the nervous system, reduces fatigue, and promotes better circulation, especially in the legs.
How to perform:
- Sit with your right hip close to the wall, then swing your legs up and lie back on the floor.
- Place your arms by your sides with your palms facing up.
- Keep your legs straight and relaxed, resting against the wall.
- Stay in this position for 5-15 minutes, focusing on your breath.
Tip: Use a folded blanket or bolster under your hips for extra support and comfort.
Final Thoughts
Yoga can be a powerful tool for keeping your body warm, energized, and flexible during the winter months. Incorporating these yoga poses into your daily routine not only helps you stay fit but also reduces stress and anxiety, keeping your mind calm and your body in motion. Practice these poses regularly to enjoy a healthy, active winter season in 2025!
