With the onset of winter cold, many of us wake up feeling stiff and sore. Cold weather causes muscles to contract and joints to tighten, making morning movements especially challenging. A focused yoga sequence can help warm up the body, increase flexibility, and energize you for the day ahead.
A gentle warm-up
Start by creating heat from within. While still in bed, take five deep breaths, fully expanding your lungs. Then use gentle circular motions with your wrists and ankles to stimulate the movement of synovial fluid in these often stiff joints.
Standing postures
1. Mountain pose with the breath of the sun (Tadasana)
According to Himalayan Siddha Akshar, yoga guru and founder of Akshar Yoga Kendraa, “Begin your practice grounded and elevated, synchronizing the raising of the arms with deep breaths. This simple movement awakens the spine and shoulders while stimulating circulation throughout the body.’
2. Standing Forward Bend (Padahasthasana)
Allow your upper body to hang heavy, releasing tension in your lower back and hamstrings. Bend your knees slightly if necessary – winter stiffness most often affects the back of the legs.
Heat flow sequence
3. Cat-Cow Stretch (Marjariasana)
Move through these poses slowly, allowing your spine to flex and extend. This gentle movement helps lubricate the joints of the spine and warms up the core muscles that are often strained overnight.
4. Downward Facing Dog (Adho Mukha Svanasana)
Slowly pedal your legs to warm up your cold calves and push your heels toward the mat. This pose provides a full body stretch while gaining warmth with light effort.
Deep stretch marks
5. Low lunge with a twist (Parivrtta Anjaneyasana)
According to Yogacharya Akhil Gore, founder of RouteIn Yoga, “Step one foot forward into a lunge, then rotate your torso. This combination targets the hip flexors, which are strained by prolonged sitting, while mobilizing the spine.”
6. Thread the needle (Parsva Balasana)
This gentle twist opens up the shoulders and upper back, areas that are particularly vulnerable winter stiffness. The supported position allows you to fully relax on the stretch.
Energy accelerators
7. Chair pose (Utkatasana)
Create inner warmth through this strengthening pose. The effort required naturally raises body temperature while providing stability to cold-sensitive knees.
8. Warrior II (Virabhadrasana II)
Open your hips and strengthen your legs while cultivating focus and energy. This pose combines stability with expansion, perfect for getting rid of morning lethargy.
Finish with three rounds Salutation to the Sun A (Surya Namaskar A) to integrate all the warmed up muscles and maintain the heat you are giving off. End your practice with a short meditation in Easy Pose (Suhasana), appreciating the warmth and movement you have created.
Practical advice
– Hold each pose for 5-8 breaths
– Move slowly and carefully, especially at first
– Keep a blanket nearby for extra warmth
– If possible, exercise in a heated room
– Wear layers that can be removed as you warm up
Remember, consistency is more important than intensity. Gentle daily practice will produce better results than occasional intense sessions. If you make this sequence part of your winter morning routine, you’ll likely notice improved mobility throughout the day and greater resistance to cold weather stiffness.
Try these yoga asanas to keep warm and fit this winter
