Stretch, warm up, and unwind: 10 yoga moves perfect for January weather

Benefits of Cat-Cow pose: It improves circulation and supports the lymphatic system. It also stimulates agni, enhancing metabolism and keeping you energised during the cold months (Image: Canva)

As the second day of the new year unfolds, are you still wondering what resolution to make? Prioritise your health and warmth this winter. Make yoga your go-to practice. Yoga provides physical warmth, improves mental clarity, and boosts energy in all seasons.

With January here and resolutions on your mind, commit to practising these poses. Let yoga nurture your body and mind, helping you stay grounded and energised as the cold weather lingers.

Try these 10 yoga poses that are designed to keep you warm, relaxed, and energised throughout the colder months.

Child pose: 

It is a restorative pose gently stretches the lower back, hips, and thighs, relieving tension and encouraging blood flow to these areas.

Benefits: The light compression of the abdomen stimulates digestion, which is vital for maintaining warmth in winter. Ayurveda highlights this pose as grounding and calming, ideal for balancing Kapha’s heaviness.

Also read | Best yoga asanas: Boost metabolism, stop weight gain with Child Pose, Surya Namaskar, others

Cat-cow pose:

This flowing movement warms up the spine, alleviates stiffness, and promotes flexibility.

Benefits: By synchronising breath with movement, Cat-Cow improves circulation and supports the lymphatic system. It also stimulates agni, enhancing metabolism and keeping you energised during the cold months.

Downward dog:

A classic pose that stretches the hamstrings, calves, and spine while strengthening the arms and shoulders.

Benefits: Downward Dog improves circulation, allowing fresh oxygen to reach the brain, which helps combat winter fatigue. Ayurveda views this pose as excellent for invigorating Kapha and maintaining flexibility.

Warrior II pose: 

A powerful standing pose that builds strength in the legs, opens the hips, and generates heat in the body.

Benefits: Warrior II activates large muscle groups, producing internal warmth and improving stamina. From an Ayurvedic perspective, it energises the solar plexus, boosting digestion and willpower.

Chair pose: 

This pose engages the thighs, core, and arms, helping to build heat and improve endurance.

Benefits: Chair pose strengthens the lower body, which tends to feel colder in winter. Ayurveda sees this pose as beneficial for stimulating prana (life energy) and combating Kapha’s natural sluggishness.

Also read | Best yoga poses to cure back pain: Try cat-cow, downward-facing dog and others to strengthen your spine

Camel pose:

A heart-opening backbend that stretches the chest, shoulders, and quads while encouraging better posture.

Benefits: Camel Pose promotes better lung capacity and circulation, warming the body and energising the spirit. Ayurvedically, it helps alleviate Kapha-related congestion and enhances vitality.

Seated forward fold:

A calming pose that stretches the hamstrings and lower back, fostering relaxation and flexibility.

Benefits: The compression of the abdomen supports digestion and circulation. Ayurveda considers this pose grounding and ideal for balancing both Vata and Kapha during winter’s cold, dry conditions.

Bridge pose:

A gentle backbend that strengthens the lower back and glutes while opening the chest.

Benefits: Bridge Pose improves circulation to the heart and lungs, promoting warmth and vitality. It also stimulates the thyroid gland, which regulates metabolism—a key factor in staying warm. Ayurveda sees this pose as uplifting and energising.

Twisted lunge:

A dynamic pose that stretches the hips, spine, and shoulders while improving balance.

Benefits: Twists detoxify the body by stimulating digestive organs and enhancing circulation. According to Ayurveda, this pose supports agni, ensuring warmth and efficient digestion during winter.

Also read | Best yoga poses: Reduce stress and anxiety with these 6 yoga asanas

Corpse pose with blanket:

This final relaxation pose helps seal the warmth generated during practice while soothing the nervous system.

Benefits: Wrapping yourself in a blanket keeps you cosy as you allow your body to fully relax. Ayurveda recommends this pose to balance the doshas and promote deep relaxation, helping to combat the winter blues.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.