Are you struggling with the winter time right now? Your body feels stiff and cold in the morning, it is hard to get out of your bed, because it is so nice, cosy and warm after 6 up to 8 hours of sleep 😊. Still, you have to get out one moment (yes, even on your day off 😉)
I have 3 quite easy yoga asanas (Sanskrit word for poses) to warm you up in the morning, to awaken your energy, so you can survive the winter time 😊. It just takes 5 minutes, so roll out your mat (or blanket/towel) and let’s start!
1. Chakravasana – Balanced cat/cow pose (5 – 10 breathes each side)
😊😊 Benefits: Focus, equilibrium, balance, core strength
Step 1: Come on to all fours, hands underneath shoulders, hands shoulder
width distance. Knees and hips stacked, knees hip width distance.
Spread your fingers, relax the toes (picture 1).
Step 2: Tuck the belly, core is working. Neck is long.
Step 3: Lift up the right leg back, keep the hips, knee and toes rotated
Step 4: Lift the left arm in front, bicep along the ear, reach the fingers far
away. Press firmly into the standing hand (picture 2).
Step 5: Hold for 5-10 breathes then do the other side.
Picture 3: To light the fire a little more: add on knee to elbow (3 to 5 times each side, or whatever feels good 😉😇)
2. Utkatasana – Chair pose (5 – 10 breathes)
😊😊 Benefits: Heat up the body, (focus on the core, fire- element), especially with ujjayi breath (like your fogging a mirror, the breath comes from the back of the throat).
Step 1: Feet together, big toes touching, heels slightly apart.
Step 2: Sink your hips low, knees not over toes (if you look down you can
still see your toes).
Step 3: Squeeze your upper thighs together, shift weight a bit towards to
your heels, toes are light.
Step 4: Spine is long, tuck the belly in (activate your core).
Step 5: Reach arms overhead, biceps along the ears (picture 1) or reach the
arms in front, less tension in the shoulders (picture 2). Shoulders
Step 6: Breathe towards the belly and hold for 5 up to 10 breathes (or
longer if you like).
3. Balasana – Child’s pose (10 – 15 breathes)
One of my favorite poses and so easy and so effective for your body mind and soul 😊!
😊 😊Benefits: Helps to improve your digestion, calming down the body and mind.
Step 1: Sit on your knees, your bottom on your heels
Step 2: Slowly fold forward, your forehead is touching the floor (or your
cheek if you have compression in the neck).
Step 3: Hands can be overhead, touching the floor or next to your ankles.
Step 4: Surrender, and follow your breath, relax completely, hold for 10-15
Note: If your chest needs more space, open your legs wide so your chest can
This pose can also be done before you go to bed, because it is a calming down, relaxing pose as well. You will definitely have a good sleep 😊. If you do it before you go to bed, you better practice this pose in your bed, so you can go to sleep directly when you’re finished 😊😊.
If you repeat these asanas daily, you will definitely feel the difference. The good news is: time passes by automatically, spring is almost there. If you still have a hard time with the winter, then I have another advice: escape the winter!! Book a ticket to a warm place and come back when summer starts (like I do 😉, but nevertheless, I practice these asanas every day, because they are good for my body, mind and soul😊).
Soon I will pose an article for 3 good poses for spring time.
💜💚 With love 💜💚
** Inspirational source: yoga magazine/yoga online, unfortunately I can’t find the link to this article anymore**