1 – Paripurna Navasana (Boat Pose)
It is one of the key yoga poses for the winter season. Sit with legs stretched forward and then lean on your hands and slide the pelvis forward. Tighten the lower abdomen, which will give the necessary support to lift your legs. Inhale and on the next exhalation, lift your legs off the floor until making a V shape with your torso and your legs. Feel the front of the thighs are activated.
Try to keep the curve in the lower back, spine straight and chest lifted to keep your balance. Finally, stretch your arms forward and support high look. Hold for ten seconds, not forgetting the breath and rest.
This posture of yoga strengthens the abdomen and spine, improves digestive system, relieves stress and stimulates the functioning of the thyroid and kidneys. It is both a pose of balance and climbing energy. It works for the third chakra, which is the center of prana of our energy body and our inner strength. It is not recommended for people with insomnia or low blood pressure.
2 – Setu Bandhasana (Bridge Pose)
Begin your back on the mat with your knees bent width apart and your hips parallel to each other feet. Your arms are on either side of the body. Inhale and as you exhale, lift your hips off the ground with the help of the muscles of your abdomen, buttocks and pelvis. Interlace the fingers of your hands and shoulders. This will help further raise the hips and open the chest.
Make sure your knees do not open and you do not have neck strain. Lift your hips as much as you can, take ten deep breaths and go back to control.
This position is relatively simple and is suitable for all levels. It strengthens the legs and gives flexibility to the spine and shoulders, opens the chest, which stimulates the heart chakra, releases stalled emotions and it fills us with energy and vitality.
3 – Salabhasana (Locust Pose)
Lie face down on the yoga mat. Your face is on the floor, your legs together and your arms stretched on either side of your body with palms facing up. Clasp your hands behind your back, joining the shoulder blades, or stretch your arms forward, activating the abdomen. Inhale and exhale, with the strength of your back and legs, while the legs, head, arms and torso are lifted.
Only your pelvis and abdomen are above ground. Keep your buttocks and legs firm and stretched. Look forward, craning your neck. Hold the pose for ten seconds and rest, coming down in a controlled manner.
Salabhasana increases the flexibility of the spine, strengthens the buttocks, back and legs, and gives confidence and energy. It counteracts fatigue, activates digestion, and relieves lower back pain.
Yoga Poses for Winter Season – Part 2
4 – Bhujangasana (Cobra Pose)
Lie on your stomach, feet together and bring your palms on either side of your chest. Press the toes of the feet and thighs firmly against the floor. Your hands should be directly under your shoulders and elbows are very close to the body. Support forehead against the floor. In the next breath, open chest and activate the back, while lifting the forehead, chin, shoulders and chest, bending the spine back harmoniously like a snake.
Assist with hands, but without forgetting that your back is the protagonist. Open the chest up, stretch and bend your back as you can, but your hip off the ground. Do not let your head fall backward or forward. Take care that your shoulders are back, away from your ears and are not hunched forward or your neck. Keep breathing and hold it for fifteen seconds.
It tones the uterus and ovaries and is recommended for menstrual problems. It also stimulates the abdominal organs, relieves stress and elevates the immune system. Among its therapeutic properties include the relief of respiratory problems and back pain. As yoga done in our mind as in our body, making us more flexible and in the same way we can be more open.
5 – Simhasana (Lion Pose)
Kneel on the floor, you can put a blanket to have a little cushion under your yoga mat. Your buttocks are resting on your heels and your back is straight. Your arms are outstretched and the palms of your hands are steady on your knees. Open your fingers as you can on your knees like a fan and feel how your shoulders are while also open.
This makes a firmer stance and open the chest that you feel more expanded. Have long inhales through the nose and exhale forcefully through your mouth, making ‘ahhhh’, the same stretch the tongue to the chin, big eyes open and look up. Repeat three times.
The lion pose stimulates the muscles of the face and neck, relieves stress and boosts the immune system. It is both a yoga exercise and breathing exercise that allows us to free ourselves from negative emotions, insecurities and tensions, and gives us the inner fire that we need during the winter. It gives us the strength of the lion.
To complement your practice of asanas, in winter the breathing exercise in yoga called Kapalabhati is highly recommended, which oxygenates the body, increases energy, increases body temperature and makes our mind clearer and alert. Always end your practice with relaxation doing Savasana.
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