The winter blues are very real. The lack of light and cold temperatures can leave you in a slump, but practicing yoga can help you feel more like yourself and help you overcome some of the symptoms of seasonal affective disorder. All it takes is a willingness to do some exercise, even (or especially) if you’re feeling a little down blah.
This grounding morning flow will help you overcome winter sluggishness with some breath-guided stretching and slow activation. With every conscious movement you build up just enough heat to start the day feeling fresh. Feel free to go through it at your own pace.
15-minute yoga practice to beat the winter blues
This winter yoga practice requires no props, just your body and breathing. (And your yoga mat, of course.)
Easy pose
Start in a comfortable chair, such as Easy Pose. Pull your tailbone down and reach through the crown of your head. Stay here for 1 full minute, breathing slowly.
Seated circles
Maintain your breathing rhythm as you lean to the left, then forward, then to the right, and then slightly back, making circles with your torso. Complete 6 circles before changing directions.
Make your circles as big or small as you want. Maybe you put your shoulders to the wheel and imagine leading with your heart.
Seated twist
As you inhale, sweep your arms skyward and turn to the right, bringing your right hand or fingertips to the mat behind you and your left hand to your right knee. Look to the side or over your right shoulder. Stay here for 4 breaths.
Inhale as you come back through the center and sweep your arms toward the sky. Then turn to the left. Stay here for 4 breaths.
Seated forward bend
Keep your right hand on your left knee as you rotate your chest back to center and cross your left arm over your right hand to meet your right knee. Fold forward and pull your chin toward your chest. Stay here for 4 breaths.
Table top
On your next inhale, sweep your arms skyward, then let them land on the mat in front of you and rise to your hands and knees.
Dynamic leg extensions
Extend your right leg straight behind you as you inhale.
As you exhale, round your back and bend your knee towards your chest. Repeat this 3 times, moving at the pace of your breathing.
Thread the needle
The last time, your right leg is behind you and you reach your left arm forward. Flatten your back.
Now reach your left arm and right leg in opposite directions, so that your left arm moves straight to the left, your right leg straight to the right). Take a breath here.
Land your right foot on the floor and your left hand on the mat under your left shoulder. Inhale as you raise your left arm toward the sky, then exhale as you tuck your left arm under your right arm in Thread the Needle. Stay here for 3 breathing cycles.
Unravel by sweeping your left hand skyward before placing it on the mat under your shoulder.
Low dropout
Extend your right leg straight behind you again and step it between your hands. Raise your chest and arms into Low Lunge. Stay here for 1 full breath.
Cactus your arms, lean back into space.
Half split
Sweep your arms behind you and around in front of you to frame your right foot. Shift your hips back slightly, straighten your front leg and fold forward over your right leg in half splits. Flex your right foot. Stay here for 3 breaths.
High lunge
Return to a Low Lunge and sweep your arms skyward. Tuck your back toes and lift your back leg as you come into the High Lunge.
Runner’s Lunge
Bring your arms back to your sides and lean forward.
Goddess poses shoulder dips
Reach your arms toward the sky and twist toward the left long edge of your mat, creating a star shape. As you exhale, turn your toes to the corners of your mat and bend your knees to come into God hold.
As you exhale, flex your left shoulder and turn to look over your right shoulder.
Inhale as you come back through the center. Exhale as you lower your right shoulder and look over your left shoulder. Repeat this movement pattern 2 times at the pace of your own breathing.
Warrior 2
Inhale your arms above your head. Exhale and turn your right toes toward the front short edge of your mat and your left foot at a 90-degree angle, bending your right knee for Warrior 2. Bring your arms parallel to your mat and look at your right fingers.
Spinning breakdown
Wind your hands to the front of your mat. Land your left hand on your mat while your right hand reaches toward the sky and you jump high on your back toes into a Twisting Lunge.
Downward Facing Dog
Bring both hands flat on the mat and step back into downward-facing dog.
Plank pose
Inhale to move forward into Plank Pose.
Chaturanga
Lower yourself to the ground via Chaturanga.
Snake pose
Press the tops of your feet into the mat and lift your heart into Cobra Pose from any height.
Downward Facing Dog
Exhale into downward-facing dog.
Lower to the table top and repeat this series of poses, starting from Dynamic leg extensions Through Spinning breakdown, on the other side.
Child’s pose
Take one last vinyasa before coming into Child’s Pose. Stay here for 1 minute.
Reverse Savasana
Lie on your stomach, make a pillow with your hands or bring one cheek to your mat and rest your arms at your sides in an inverted savasana. Stay here for 3-5 minutes or as long as you like.
When you are ready, sit in a comfortable chair. Bring your hands together at the heart center and bow your head. Thank yourself for showing up today, regardless of your winter blues. Hopefully things feel a little lighter and more manageable now.
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