Prepare your body for winter with this yoga sequence.
These yoga poses will help to prime your body for winter.
It’s officially winter now, and this season can be a tough time on your health. Shifts in temperatures from cold to extreme cold, snow and rainy weather outside, and dry conditions inside combine to create the perfect breeding environment for cold and flu viruses. During this time of year, building your immune system is essential, starting with your lymphatic system.
Lymphs are clear, watery fluid that assist in filtering bacteria and viruses out of your body through the lymph nodes. Increasing the circulation of the lymph is critical to keeping your immune system strong, and yoga can help you do this! Check out the poses below and keep your body strong and healthy this winter.
Child’s Pose, supported
Begin by sitting on your feet, with your knees separated and your big toes touching. With your eyes closed, fold your torso forward, letting your forehead rest on the floor or on a support like a bolster, blanket, or block so your head and neck can rest more fully. Place your arms on the floor in front of you, allowing the elbows to bend out to the sides.
Wide-Legged Standing Forward Bend
From Down Dog, walk your feet up until they are in line with your hands and come up to standing. Bring your feet about 4 feet apart and fold your torso forward, resting your head on the floor or on a support. Place your hands on the floor inside your feet.
Supported Shoulder Stand
Lie on your back with your shoulders on the folded edge of one or more blankets. The shoulders are supported by the blanket, and your head, but not your neck, rests on the ground. Lift your legs to vertical, supporting your midback with your hands and keeping your upper arms and elbows parallel to each other.
Plow Pose, supported
From Supported Shoulderstand, lower your legs over your head until your tucked toes touch the ground. Interlock your hands behind your back, straighten your arms, and powerfully press them into the floor. Engage your quadriceps to press your femur bones up and away from your face. To come out, separate your hands and slowly roll down out of the pose while maintaining full extension in the arms.
Bridge Pose, supported
Lie on your back with your knees bent and feet flat on the floor. Lift your hips and place a block (standing on its tall end) underneath your sacrum. Ground the outer border of your shoulders into the floor and lift the sides of your torso, keeping your front ribs, sternum, and collarbones broad.
All images courtesy of Rory Earnshaw.
