The days and nights are cold and the sun, although present, is not very warming at this time of year in the northern hemisphere. Winter officially begins on December 21st – the Winter Solstice, and until then the days get shorter and shorter. Then, like magic, they start to lengthen day by day in such tiny increments that it’s difficult to notice. Short, cold days can make it difficult to find motivation for fitness or generally rolling out of bed. To counter the chill in the air here are some way to bring warmth and light into your yoga practice.
Heat Up Your Practice
When it is cold out there and the opportunity to be outside is slimmer than other months, I like to turn the heat up on the mat. My flows become more common than a hatha practice and I add variety into my vinyasa with more strength than flexibility work. By keeping the pace up and challenging myself with difficult pose varieties the heat comes from within and in a matter of minutes I’m removing a layer.
Awkward Chair Squats
Some easy options to incorporate into your yoga practice include adding squats in awkward chair pose. Stand in chair with your feet hip distance, on the in breath stand up and squeeze your glutes pushing your hip points forward (this builds heats and tones the glutes), on the next breath, squat back into chair.
Add rounds of 10 squats at the beginning of your three Surya Namaskar B’s/Sun Salutation B’s to create fire in the lower body. Move with the breath.
Chaturanga Push Ups
Chaturanga push ups, or double dips. This can be done on the knees or from full plank. On the exhale lower down to chaturanga, hold and hover there until the breath is fully out, on the inhale push down into the floor through both hands with fingers spread wide, and push back into plank. One is enough for me, but if you have the power and energy do two or more at a time. Watch your form and drop the knees if the body isn’t straight.
Handstands at the Wall
If like me, you require the use of a wall for handstand as you build up your skill and confidence to move to the middle of the room, then begin a practice by doing handstands at the wall. The hop up into the pose is warming in its own right and to hold and build endurance using the wall for balance will teach the body the tone that is needed to hold the body upright, upside down. Do not simply allow the legs to rest on the wall creating a banana curve in the back, that relies on the wall too much meaning that no engagement is occurring in the muscles of the lower body. Instead, move one leg slightly away from the wall, over the corresponding hip, then try bringing the second leg over the hip until you are in a vertical handstand. Likely, your legs will float right back down to the floor, if that’s the case then try again. Be sure to alternate the leg you kick up with, do not favor the stronger leg. Rest in child’s pose, balasana, afterwards for 5-10 breaths.
If handstands aren’t something that you feel ready to practice, then you can substitute kick ups from three-legged-dog. Begin in three-legged-dog, walk the lower foot in slightly closer to the hands and bend that leg’s knee. Come on to the ball of the standing leg foot and do little hops, kicking your heel to your butt. Land lightly! That is key, land with a bent knee and try to land as softly as you can. Do five on each side.
Light the Way
There are times in the winter when a mug of hot chocolate and good book sound better than anything and the same idea is true of yoga. Sometimes a fiery vinyasa flow is needed, sometimes a slow, restorative practice with mounds of bolsters and blankets is what warms the heart. For these types of classes lighting a nice scented candle, or lots of tea lights is an excellent way to bring peace and serenity to what is already a calming practice.
The glow of real candles is beyond relaxing, but could be dangerous to have around if going into savasana, especially if you’re sometimes prone to falling asleep in savasana as I am! If you are going to use real candles, I suggest investing in natural, soy, hand poured candles and having someone else in the house when you burn them and practice yoga.
An alternative to practicing with lit candles are to use battery operated ones. I have around 20 that I bought second-hand for my wedding that I use for special candlelight yoga classes. Their glow is nice, although can’t match a real candle, the downside is the wastefulness using something that is battery-powered. Another alternative could be to use Christmas lights in your yoga space as a soothing form of lighting.
It is easy to become lethargic on cloudy, cold days. To desire to bundle up and lay around, and although that is beneficial in its own right, it is also extremely beneficial to keep your yoga practice consistent through all seasons and temperatures in order to create a habit of practice and drill the discipline of rolling out your yoga mat multiple times per week.