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An Energising Yoga Flow To Beat Cold Weather Blues



Winter is here! Well, technically there's still a couple of weeks to go yet but it's definitely getting colder! However, as much as I love being out in the colder weather in my big woolly scarf and seeing my breathe every time I speak, getting out of my warm, cosy bed in the mornings does take a little bit more motivation... So to help with that, I've put together a yummy yoga flow full of energising yoga poses to help get out of bed, or to help warm you up in general...to beat the Winter blues!


When doing the poses, breathe from your abdomen and ensure that you go at you own pace and to your own ability - don't worry about what you think yoga poses are 'supposed' to look like or getting a pose 'perfect', that's not what yoga is about.
Yoga is about letting go and finding and doing what feels good!



1. Extended Child's Pose/Utthita Balasana


Start in a kneeling position and bring your toes together, knees wide apart. Exhale as you bend forward from the hips, reaching your arms out in front or you. Drop your bum towards your heels and rest your forehead on the floor/mat. And relax!
Stay here for 1 minute (10-15 breaths)




2. Cat-Cow Pose/Chakravakasana

Cow Pose: Start on all fours, wrists underneath the shoulders and knees underneath the hips, keeping the neck long.
On an inhale, drop your belly, keeping the abdomen muscles hugging your spine and gaze up towards the ceiling (or sky). Draw your shoulder blades away from your ears..



Cat Pose: On an exhale press onto the tops of your feet as you round your back towards the ceiling, pulling your stomach towards you spine and bringing your gaze towards your navel.
*Those with neck injuries should keep the head inline with the torso.
Repeat this spinal flex for about 5-10 breaths.




3. Plank Pose/Uttihita Chaturanga Dandasana
Exhale as you step your feet back, hip-width distance apart. Press up and out of the palms, arms slightly bent. Keep your shoulders directly over your wrists, feet flexed, and your stomach drawn in (towards your spine).




4. Yoga Push up/Chaturanga

Inhale as you shift your weight forward a little then hug your elbows into the side body and exhale as you slowly lower down. Make sure your hands are inline with your shoulders, fingers spread wide.




5. Upward Dog Pose/Urdhva Mukha Svanasana

Inhale as you press firmly through your hands onto the floor to straighten you arms and lift your torso off the floor. Press onto tops of your feet, drawing your shoulders back, heart forward and gazing towards the ceiling (ensuring you do not crunch your neck)
Hold the pose for about 15-30 seconds.
Exhale as you slowly lower back down to the floor

Inhale as you push up, back onto the toes...




6. Downward Facing Dog/Adho Mukha Svanasana

...and exhale as you push back, lifting your hips. Spread your fingers, lift your sit bones towards the sky and move the shoulder blades away from the ears. Press into your palms the soles of your feet. If your wrists feel strained, press into the area between your index finger and thumb.
Find stillness or move in whatever way feels good.
Stay here for a few breaths.




7. Runner's Lunge/Alanasana

On your next inhale, step the right foot up, between your palms, into a runner's lunge. Keep your gaze forward and shoulders away from your ears. Lower your left knee if necessary.
Stay here for about 5 breaths.




8. Warrior One Pose/Virabhadrasana

Bring your hand to your waist and slowly lift up from your lunge, turning your left foot toward the front left hand corner of the mat. Relax the shoulders and draw the shoulder blades down, then inhale as your lift your arms overhead, palms facing towards each other. Press into the outer edge of your back foot and keep your legs strong.
Stay here for about 5 breaths.




9. Warrior Two Pose/Virabhadrasana Two

Open out towards the left side of the mat bringing your arms out toward the front and back of the mat, keeping your gaze forward as well as your hips and shoulders turned towards the front. Relax the shoulders down and back and sink the hips towards the floor.
Stay here for about 5 breaths.




10. Peaceful Warrior Pose/Shanti Virabhadrasana

Turn your palms to face towards the ceiling and reach your right arm forward, up back, reaching towards the ceiling, bending in your left waist and keeping your gaze towards the ceiling. Allow your left hand the rest on your left leg.
Stay here for about 5 breaths.




Exhale your arms back out to the side and straighten through the right leg, turning your right foot towards the left side of the mat. Bring your hand to your waist and pivot so that your left foot points towards the back of the mat and your right foot points to the top right hand corner or the mat.




11. Warrior One Pose/Virabhadrasana

Slowly bend your left leg. Press into the outer edge of your back foot and keep the legs strong as you relax the shoulders and draw the shoulder blades down, then inhale as your lift your arms overhead, palms facing towards each other.
Stay here for about 5 breaths.




12. Warrior Two Pose/Virabhadrasana Two

Open out towards the right side of the mat bringing your arms out toward the front and back of the mat, keeping your gaze forward as well as your hips and shoulders turned towards the front. Relax the shoulders down and back and sink the hips towards the floor.
Stay here for about 5 breaths.




13. Peaceful Warrior Pose/Shanti Virabhadrasana

Turn your palms to face towards the ceiling and reach your left arm forward and up, bending in your right waist and keeping your gaze towards the ceiling. Allow your right hand the rest on your right leg.
Stay here for about 5 breaths.




14. Runner's Lunge/Alanasana

Exhale all the way back down, turning your right foot towards the front, hand either side of your left foot into your runners lunge.
Keep your gaze forward and shoulders away from your ears. Lower your right knee if necessary.
Stay here for about 5 breaths.




15. Standing Forward Fold/Uttanasana
 
Exhale as you step your right foot up to meet the right into a forward fold. Hold your elbows and rock gently, your legs as bent as you want. Let your head hang and your draw your shoulders down your back.
Stay here for 5-10 breaths.



16. Flat Back Pose/Ardha Uttanasana

Inhale as your lift half way, pressing your fingertips either into the floor or your hands into your shins or upper thighs, whichever is comfortable so long as your back is flat. Keep your neck long. Keep your knees slightly bent.
Stay here for about 5 breaths.




17. Standing Forward Fold/Uttanasana
 
Exhale as you slowly release your arms into another forward fold.
Stay here for 5 breaths.


Inhale as you slowly roll up, lifting your arms to the side...




18 Upward Salute/Urdhva Hastasana

...and overhead, bringing your palms together, bending back as far as is comfortable, pressing into all four corners of the feet and gazing towards the sky in an upward salute
Stay here for about 5 breaths.





18. Mountain Pose/Tadasana

Exhale into mountain pose, with your hands in prayer position at the heart, your chest open, shoulders drawn away from the ears and pressing into all for corners of the feet.
Stay here for 1 minute (10-15 breaths).





Enjoy! 










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9 comments:

  1. Yes! Just what I need! I've definitely been suffering from winter blues a bit lately. They make me wanna binge watch Netflix and hibernate :( bookmarking this routine and going to give it a go ASAP, thanks for sharing Vanisha! xx

    ♥.•*¨ Amanda Says ¨*•.♥

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    Replies
    1. Yaay I hope it'll help! I so know what you mean omg, popcorn and films all day everyday sounds like heaven right now haha Have a great weekend, Amanda! :) X

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  2. nice!
    kisses from dubai ♥
    www.mahryska.com

    ReplyDelete
  3. I love your yoga posts, Vanisha! The poses are so captivating and effective as well. I've tried autogenous training lately and always search for a great yoga course in my city. ;) Love doing it to get in shape. Have a wonderful week, my dear!

    xoxo Ira
    JOURNAL OF STYLE / BLOGLOVIN

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    Replies
    1. Thank you, Ira! I'm glad you like them autogenic training is quite similar I think? In terms of relaxation. Yoga is great, I hope you find a course! I feel it really helps bring some balance into your life ❤️ You too, my lovely! x

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    2. Ohhh, Vanisha! Some balance would be great right now! I'm sinking into total chaos. Haha!

      xoxo Ira

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    3. Aw no :( Sometimes it's the simplest things that ground you again, I felt like that a few weeks ago, keep at it things will start to slow down again ❤️

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