Yoga for the Cold Weather

After last year’s relatively mild winter, this year’s cold weather has taken many of us by surprise!

Yoga can help mitigate the adverse effects of cold weather, in various different ways...

Quite simply, by helping you Keep Warm!

You may have already come across the idea that engaging one’s core muscles can metaphorically “stoke the fire within”. This may be an inspiring mental image, but there is actually some science behind the concept! Engaging any muscle encourages blood flow towards it, but the abdominal muscles in particular emanate a lot of warmth, functioning from within the most insulated part of your body. Many asanas involve harnessing strength from these central, core muscles, and so most physical yoga practice will automatically have the effect of warming the body.

In addition, there are pranayama exercises such as Kalapbhati (“breath of fire”) which noticeably generate heat within the body, increasing the heart-rate, and boosting the circulation.

By boosting your Circulation

We all know that movement in general boosts your circulation by requiring the heart to pump more quickly; and therefore fast-paced vinyasa flow sequences would seem to be the obvious choice of exercise. However, I find that slower, more alignment-based types of vinyasa flow are much more effective. I suffer from chilblains and Reynaud’s Syndrome in my hands during the cold months, because I naturally have very poor circulation – and practice has taught me that mindful exercises which engage the hands and feet are the best way to encourage blood flow to the extremities.

Inversions are also very effective for stimulating one’s circulation, as they involve lifting the heart above the head – which in turn raises the heart-rate. (Please note, people with naturally high blood pressure should take caution when practising inversions.)

By Releasing Tension in your Shoulders

I find that when the weather is very cold I have a tendency to brace myself to keep warm, instinctively hunching my shoulders. For this reason, during the winter months I really benefit from exercises which release tension in the shoulder girdle. Some asanas (such as Gomukhasana arms) open the upper chest, whereas others bring space into the upper back (such as Garudhasana arms). A combination of opposing releases such as these, can be very effective in loosening any tension in the shoulders.

By helping you Relax, or Alleviating any Lethargy

When it is cold, most of us want to curl up in a warm and cosy place and relax. This can feel wonderfully nourishing; and restorative yoga is the ideal way to bring the body and mind into a comfortable and peaceful state, enabling us to centre ourselves and recharge. However, it is often impractical for us to indulge ourselves in this way; and what we need is motivation to break away from our lethargy! Yoga is ideal for this, both by energising the body, and via psychological inspiration.

As a Relief from Cold-induced Illness

For many, winter is the season for colds and influenza. The thymus gland (located behind the breast bone) is responsible for regulating the immune system. In Ayurvedic and yogic terms, this gland correlates with the Anahata (or Heart Chakra), and it is said to be stimulated by certain asanas which open the chest and lift the heart. In theory, therefore, backbends such as Setu Bhandasana (Bridge pose), should facilitate the functioning of a healthy immune system.

If you are suffering from a blocked nose, it is very difficult to practise any yoga exercises, as they are all led by the breath. There are certain pranayama exercises which may assist, however, such as alternate nostril breathing.

If you really are not feeling well at all, yoga (and more specifically, meditation) can be the best thing to help you deal with the physical and mental discomfort. The initial aim is to accept any painful thoughts, emotions or sensations; and the ultimate aim is to detach yourself from them.

...In conclusion, we all respond to cold weather in different ways, as quite obviously, we are all different. Yoga is universal in that it can help everyone, in various individual and bespoke ways. I have figured out how it can help me during the cold winter months; and I hope that through practice and experimentation you can find what works for you too!