Yoga can be a helpful tool for warmth, flexibility, and energy in the winter season. We got in touch with our expert, Dr Mickey Mehta, leading Holistic Wellness Coach, and he shared five yoga poses for women which improve circulation, keep you warm, reduce tension in the body, create agility, and mobility, and of course give you strength, stamina, endurance.
5Yoga Poses For Women In Winter
1. Tadasana
Dr Mehta said, “Place your hands by your sides, your feet hip-width apart, and your palms facing inward. Lengthen your spine, raise yourself through your head's crown, and firmly plant your feet.”
“A fundamental standing position that encourages alignment, strength, and stability. Tadasana serves to energise the body and improve posture by emphasising the grounding and elongation of the spine. It improves blood flow, works at the legs and core, and makes the body feel more balanced and connected,” he added.
2. Utkatasana
“Stand with your feet together, bend your knees, and lower your hips. Can be done by most, but individuals with very weak knees should approach cautiously,” said Dr Mehta.
He added, “It is a revitalising pose that works the entire body. You can increase circulation and produce heat by bending your knees and lowering your hips as though you were sitting on a chair. This pose works especially for warming up during winter.”
3. Virabhadrasana
Dr Mickey said, “Stand with your feet wide apart. Turn your right foot out and bend your right knee, keeping it over your ankle. Extend your arms above your head. Repeat on the other side.”
“Virabhadrasana improves stability by strengthening the legs and activating the core. The muscles in your legs and feet are activated when you firmly plant your feet on the mat, which aids in increasing circulation and warmth. During the winter, this powerful stance is perfect for increasing endurance,” mentioned the expert.
4. Pawanamuktasana
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Dr Mehta shared, “Lie down on the ground on your back, hands stretched behind, legs stretched in the front, take a deep breath, as you breathe out, come up, suck your stomach and butt in, and hold your knees tight with your arms, bringing your forehead to your knees. Breathe in and stretch back with your hands and legs out on the ground. Pawanamuktasana can be beneficial during the winter by generating warmth in the abdominal area and alleviating gas and bloating. Additionally, it can enhance digestion and boost overall mental clarity.”
5. Setu Bandhasana
“Press onto your feet to raise your hips off the mat while maintaining a solid posture while lying on your back with your knees bent and your feet hip-width apart. Breathe in for a few breaths, then out gently,” said Dr Mehta.
He continued, “Warming up the body and releasing tension in the legs, hips, and lower back are two benefits of this asana. Additionally, it relaxes the nervous system and stimulates the thyroid. During the colder months, Setu Bandhasana helps to stretch the chest, increase blood circulation, and ease the discomfort that comes with extended sitting.”
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