7 yoga poses to beat the winter blues and stay energetic

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Written By Robby Macaay

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With the change in season, have you started feeling lethargic, stressed, and disturbed? Try these 7 yoga poses to beat winter blues this season.

Do you find it difficult to finish your work nowadays and feel lost? If so, you are not alone. With the drop in temperature and reduced sunlight, some people start feeling a bit off. But if the sense of gloom doesn’t go away, it could be the winter blues, which is a symptom of a condition known as seasonal affective disorder (SAD). The winter blues are very common during this time of the year and can take a toll on your energy levels and mood. Fortunately, performing a few yoga poses for winter blues can help you uplift your mood.

How can yoga help manage winter blues?

Winter blues or seasonal affective disorder (SAD), is a form of depression linked to seasonal changes, typically occurring during the winter when sunlight is reduced. Its symptoms may include low energy, mood swings, and a lack of interest in activities. Yoga and Spiritual Leader, Himalayan Siddhaa Akshar, says, “Reduced sunlight exposure can disrupt circadian rhythm and affect serotonin levels, contributing to this condition.”

Since yoga offers a holistic approach, it can help manage winter blues by reducing stress levels, improving mood, and promoting physical activity.

7 yoga poses to beat the winter blues

1. Warrior II (Virabhadrasana II)

This powerful pose strengthens your legs, opens your chest, and fosters a sense of stability. Apart from boosting physical strength, this pose also promotes mental focus, helping you face the challenges of the changing season.

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warrior pose
Try these yoga poses to deal with stress. Image courtesy: Adobe Stock

Here’s how to perform it: Stand straight and keep your feet apart, extending your arms parallel to the ground. With one foot facing forward and the other turned sideways, bend the front knee while keeping the back leg straight.

2. Bridge pose (Setu Bandhasana)

This asana stretches the spine and strengthens the legs, stimulating energy flow throughout the body. It’s an excellent posture that can combat lethargy and winter blues by releasing stress.

Here’s how to perform it: Lie on your back with your knees bent and your feet hip-width apart. Inhale as you lift your hips towards the ceiling, creating a bridge with your body.

3. Child’s pose (Balasana)

When winter feels overwhelming, you can find comfort in a child’s pose. This gentle stretch relaxes the back and shoulders, promoting a sense of calm. It also allows you to connect with your breath, ease stress, and promote mental clarity.

child's pose
Child’s pose or Balasana does more than help you relax! Image courtesy: Adobe Stock

Here’s how to perform it: Kneel on the mat, sit back on your heels, and extend your arms forward.

4. Tree pose (Vrikshasana)

Tree pose enhances balance and concentration, grounding you in the present moment. It also strengthens the legs, ankles, and core, improving overall health.

Here’s how to perform it: Stand on one leg and place the sole of the other foot on the inner thigh or calf, not on the knee. Bring your palms together in front of your chest or extend your arms overhead.

5. Seated forward bend (Paschimottanasana)

This seated forward bend stretches your spine, hamstrings, and lower back. It helps alleviate tension and improves blood circulation, bringing warmth to your body during the colder months.

Here’s how to perform it: Sit with your legs stretched out in front of you and hinge at the hips to reach toward your toes.

Also read: Millets to jaggery: 5 desi superfoods to ease winter blues

6. Corpse pose (Savasana)

This is a relaxation pose that allows your body to absorb the benefits of the previous postures. It promotes deep relaxation, reduces stress, and enhances overall well-being. Savasana is particularly effective in combating the winter blues, leaving you with a sense of calm and tranquility.

Savasana or corpse pose
Savasana is a great yoga pose to improve focus. Image courtesy: Shutterstock

Here’s how to perform it: Conclude your yoga session with a corpse pose. Lie on your back with your arms by your sides and your eyes closed. Focus on your breath and stay in this pose for a while.

7. Sun salutation (Surya Namaskar)

This flowing series of poses warms up the entire body, improves flexibility, and boosts circulation. Surya Namaskar is a complete workout that engages both the physical and spiritual aspects of your being, ensuring you start your day with positivity and vitality.

Here’s how to perform it: Start with a prayer pose, gradually moving through forward bends, lunges, and gentle backbends. Repeat this sequence multiple times to energize your entire being.

Also read: Surya Namaskar: The benefits of sun salutation and how to do it right

You can also go for a healing walk!

Walking in the winter season is one of the most simple and effective workouts. You may try it to beat the winter blues. When you are exposed to natural light, it boosts your mood by increasing serotonin levels. Walking for 20–30 minutes a day is known to reduce stress and anxiety levels and improve sleep quality. Additionally, it promotes mindfulness, fosters a sense of calm, and helps in dealing with seasonal affective disorder (SAD).


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