A time to refocus and turn attention inwards

Winter is an opportunity to mindfully notice our surroundings, to connect with nature. To tune into our body, our breath and our inner world. It's a time to reflect on and appreciate the wonder of our lives.

As the sun rises later and sets earlier we can tune into the rhythm of the seasons, catching up on rest. It’s a time to be at home more, with family, friends, and community, to reflect and take stock. Winter is also a time to warm, nurture and nourish ourselves and loved ones.

Practising yoga in winter helps us refocus, and provides a break in the day. It's a time to notice the body and breath, allowing mental activity to slow down. It can also lift mood, boost the immune system, increase energy levels, assist with weight control, stimulate circulation, relieve joint soreness and stretch tight muscles, improving balance.

Suitable yoga poses for Winter can be soothing. They can assist us to reflect and turn inward. The Child's Pose stimulates the energy point between the eyebrows, associated with the vagus nerve, supporting a "rest and digest" response. Yoga poses for Winter can also be warming and energising, like Hovering Cat which activates the core muscles and heats the body. Alternate them and notice what happens!

Child's Pose for soothing

1. From being on your hands and knees, bring your knees as wide as your mat with big toes touching (have a folded towel under the knees/shins for padding if needed).
2. Slide your hands, shoulder width apart, forward on the mat until your chest and forehead touch the mat. If you need support / want to create space, use your fists, stacked on top of each other to support your head or use a couple of books/blocks/cushions. You may like to have your knees together for more back support.
3. Track your hips towards your heels and relax your abdomen towards the mat. Relax the shoulders, jaw, and eyes. Notice the stretch in your shoulders, side body and back.
4. Fold for 5 full breaths, focussing on the expansion and relaxation of your back body. (Alternative arm position to relax the shoulders - bring your arms by your thighs, palms facing upwards.)

Hovering Cat Pose for energy and heat

1. From Child’s pose, Place your hands under your shoulders, tuck in your toes, press up through the hands and raise the Knees off the ground
2. Hover the body and knees off the ground, track navel towards the spine and chin towards the chest.
3. Hold for breaths, keeping the arms strong.
4. Repeat 3 times then return to Child’s pose.