Yoga for Winter Wellness: Poses to Keep You Warm and Energized

By Tina Kaminski, Therapist at Modern Minds (500 Hours Advanced Yoga Training)

As the colder months set in, many of us experience stiffness, lower energy levels and even mood dips. Winter wellness is about finding ways to stay physically active, improve circulation, and maintain a sense of mental clarity—all areas where yoga can play a significant role. Yoga not only warms up the body and reduces stiffness but also boosts circulation and helps calm the mind. Here’s a closer look at specific yoga poses that are especially beneficial during the winter months, and why they’re worth adding to your routine.

1. Downward Facing Dog (Adho Mukha Svanasana)

Why It’s Great for Winter:
This foundational yoga pose stretches the back, shoulders, and legs while improving circulation. It helps warm up cold muscles and joints, relieving stiffness and tension. Additionally, it can help alleviate sinus pressure and headaches, which are common during winter.

2. Seated Forward Bend (Paschimottanasana)

Why It’s Great for Winter:
This pose is an effective way to deeply stretch the hamstrings, lower back, and spine. The gentle fold encourages blood flow to the head, promoting relaxation and calming the nervous system. It’s perfect for a quiet winter evening when you want to unwind.

3. Bow Pose (Dhanurasana)

Why It’s Great for Winter:
Bow Pose is a deep backbend that opens the chest and shoulders, which can become tight from hunching over to stay warm or from spending more time indoors. It also strengthens the hip flexors, improving posture and flexibility. This pose helps energize the body and counteracts the lethargy that winter can bring.

4. Corpse Pose (Savasana)

Why It’s Great for Winter:
Don’t let its simplicity fool you—Corpse Pose is one of the most restorative poses in yoga. Lying flat on your back with a bolster under your knees and a blanket under your head creates a deeply relaxing posture. This pose is perfect for reflection and mental rest during the shorter, darker days of winter.

5. Sun Salutations (Surya Namaskar)

Why It’s Great for Winter:
Sun Salutations are an invigorating sequence of poses that flow together to create heat in the body, improving circulation and flexibility. Practicing a few rounds of Sun Salutations in the morning can jumpstart your day, leaving you feeling warm and energized.

6. Warrior Poses (Virabhadrasana I, II, and III)

Why They’re Great for Winter:
Warrior poses build strength in the legs, core, and arms while also improving balance and stamina. These poses create an internal sense of power and resilience, which is especially helpful during the cold, challenging days of winter.

7. Child’s Pose (Balasana)

Why It’s Great for Winter:
Child’s Pose is a gentle resting posture that stretches the lower back and hips. It’s perfect for releasing tension and re-centering your mind after a long day. In winter, this pose can offer a sense of comfort and grounding, especially when paired with deep, mindful breaths.

8. Tree Pose (Vrksasana)

Why It’s Great for Winter:
Tree Pose challenges your balance and strengthens your legs, core, and hips. By focusing on staying steady, this pose cultivates mental clarity and calm. It’s a wonderful way to feel rooted and steady during a season that often feels unpredictable.

Winter Yoga Tips

• Warm Up: Start with a few gentle stretches or a short walk to ensure your muscles are warm before diving into your practice.
• Use Props: Bolsters, blankets, and blocks can add support and comfort during your practice, especially in restorative poses.
• Stay Consistent: Even a short yoga session can make a big difference in how you feel during the winter. Try to practice for 10-15 minutes daily to reap the benefits.

By integrating these yoga poses into your winter wellness routine, you’ll not only stay active and energized but also support your mental clarity and emotional balance. As the days grow colder and darker, let yoga be your tool for warmth, flexibility and resilience.