In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in Yoga diary in 2021. You can find more of our archives here.
When the temperature drops, we cover ourselves with puffy coats, dig under the covers and keep an endless supply of hot tea ready. Yoga might be the last thing on your mind (especially when it comes to shedding your protective layers). But unlike the temporary solutions you seek when you’re cold, yoga generates warmth from within. These static and dynamic poses are a bit like your body’s personal space heater, which you can turn on whenever you want.
8 warming winter yoga poses to ignite your inner fire
Before entering into the physical poses, begin warming your body with intentional breathing. Start by practicing a few rounds ujjayi breathe by slowly inhaling through your nose, constricting the back of your throat slightly, and exhaling through your nose. Let the sound and warming temperature of your breathing be your anchor during this heat-building exercise.
Practice poses to warm up your body, including child’s pose, cat-cow, downward-facing dog and low lunge. You might enjoy even more a few rounds of Sun Salutation A or Sun Salutation B.
1. Shelf
Get into a high push-up position, stack your shoulders over your wrists and hug your arm muscles toward your midline. Press your knuckles against the mat and look down, focusing your gaze (bold) between your hands. Reach the top of your head forward and press your heels toward the wall behind you. Draw your navel toward your spine and stoke your inner fire as you pause for five breaths.
2. Side plank
Press your left hand into the mat as you roll onto the outside edge of your left foot and stack your right foot on top. Open your chest to the left and reach your right arm toward the ceiling. Look at your top hand and spread your fingers wide. Lift your hips. Pause for 5 breaths.
3. Side plank variation
To intensify the side plank, flex your feet, bend your top knee towards your chest and grab your knee with your top hand. Pause for five breaths, then step your right foot to the top of the mat.
4. High dropout rate
Press your front foot into the mat and hug your thighs toward your midline. As you inhale, lift your arms and chest high. Draw strength from your legs to your core as you pull your belly button toward your spine. Pause for 5 breaths.
5. High lunge twist with open arms
Reach your left arm forward and your right arm toward the back of your mat. Draw your navel toward your spine and reach the crown of your head toward the ceiling. Reach your arms apart and leave your chest open. With each inhale, lengthen the sides of your torso. Twist a little more with each exhale. Pause for five breaths, then relax the twist, plant your hands on either side of your front foot and jump or step back to Plank. (Optional: Move through a vinyasa flow – Chaturanga, Upward Facing Dog and Downward Facing Dog – before returning to Plank).
6. Boat pose
Sit on the mat with your knees bent and your feet flat on the floor. Sit back with your hands behind your hips, balance on your chair and as you exhale, bend your knees so that your shins are parallel to the mat. Reach your arms forward. When it is comfortable, slowly straighten your knees. Hug your thighs in and fan your toes open. Pull your belly button towards your spine. You can grab the backs of your thighs for more support. Stay here for 5-10 breaths. Cross your ankles, roll onto your hands and knees and step back into Downward Facing Dog.
7. Thunderbolt Pose
From downward facing dog, come into a kneeling position. Tuck your toes and lean back on your heels, stretching the muscles of your feet. Hug your inner ankles together, squeeze your legs toward your midline, and lift your hands to prayer position (Anjali Mudra). Draw your navel toward your spine and breathe calmly as you continue to fuel your inner fire. Pause for 10 breaths. To come out of the pose, bring your palms to the floor, release your toes and come into a sitting position.
8. Firelog pose
Stack your right shin on top of your left shin. Flex your feet to continue generating heat through your legs. Press your hands into the mat next to your hips and slide your hips back a few inches. Lift your chest as you inhale and widen your chest.
Firelog Pose (continued)
As you exhale, sit up straight as you bend forward. Rest your forearms on the mat or a few blocks. Lower your head and pause for 10 breaths or longer. Slowly roll up, switch legs and repeat the Fire Log pose on the other side.
This article has been updated. Originally published on September 22, 2021.
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