Winter is a time of hibernation for many considering the cold mornings and the chilly nights. Lack of activity results in the muscles of the body becoming stiff and gradually leading to weight gain. Therefore, it is necessary to cultivate a discipline that can keep us working out in the winter season. Combine regular exercise routine along with a healthy nutritious diet to manage your weight. Staying active not only keeps you physically fit and mentally happy but it also brings in numerous other benefits. Yoga is a holistic science for overall well-being which improves your metabolism and digestive process.
Yoga is a tool for wellness to keep our bodies and minds productively occupied. Yoga brings dynamism and positivity into life. Less exposure to sunlight during winters leads to Vitamin D deficiency which can make you feel weak and dull. Yoga can help you to feel energetic and keeps laziness at bay. Follow these 5 simple poses and include them in your daily or weekly exercise regimen.
URDVA MUKHI: ADOMUKHI MARJARIASANA (CAT COW POSE)
To perform this Cat Cow stretch, gently bring your knees down to the ground and place your palms under your shoulders. Inhale, curl your spine and look up. As you exhale arch your back to drop your chin low and look towards your navel.
KAPOTASANA VARIATION
Step with your left knee in between your palms. Open the heel out as much as you can and keep the back straight. Place one palm on your knee and the other palm on your foot as you try to straighten your back. Do only as much as you can. Inhale and look up. Repeat with the other leg.
MATSYENDRASANA
Start in Vajrasana, slowly straighten the left leg fold and place the foot on the other side of the right thigh. Twist your body turning towards the left bringing your right shoulder across the left knee to look back. Your right hand can hold your left foot, ankle, or toe. Place the left palm behind your back with a straight spine and look back. Repeat on the other side.
EKA PADA MARICHIASANA
Start in Malasana, stretch any one leg out and reach out with the same hand to hold your big toe. Ensure that your pelvis remains on the ground and your second foot is flat.
PRASARITA PADANGUSHTASANA
Sit down with a straight back and lift your feet, folding your legs and grabbing your big toes. Balance as you straighten both legs and open them as wide as possible. Keep your back straight and look forward.
Yoga contains many differentpractices such as physical postures, pranayama, meditation, mudras, and much more. These are techniques that can invigorate the mind, uplift your mood and strengthen your body. If you want to bring in a cardio element to your workout, you can practice Himalaya Pranam. The Himalaya Pranam is derived from the ancient tradition of the Himalayas; it is an 11-step flow of movements which contains backbends, forward bends etc. This is a powerful sequence that can heat the body and keep excess fat away.
Practice these asanas holding each posture for 20 seconds and repeat up to three sets.
The writer is an internationally acclaimed spiritual yogic master, author and TEDx speaker
