Yoga tips for winter

Here’s how to ward off the winter blues

After the hectic and busy celebrations of December end, and the enthusiasm of starting a new year subsides, life starts coming back to its normal routine. At the same time, the acute cold weather and snowstorms begin to pick up their pace. As weeks of winter add up, it can feel like a never-ending cold, winter season.

While there are those who enjoy skiing, snowshoeing or other outdoor activities, many have a hectic time clearing their driveways and patios from snow. During the winter months, staying in the heated indoors for long time or staying outdoors in cold weather can cause imbalance in our natural state of mind and body. It’s no wonder winter not only brings pretty snowflakes in abundance, but also brings along the flu and SAD (seasonal affective disorder) syndrome to many. The days being shorter and darkness being longer influence our state of mind. This can impact our mind and body functioning.

Many people feel unhappy, dejected or lonely during the winter. In addition, the body feels tired and stiff. Some also get overpowered by the flu, runny nose, headaches, sinus and other infections. To protect ourselves from these unwanted symptoms, our mind, body and immune system should remain strong and healthy. To achieve this balance, the science of yoga has given us much wisdom to lead a healthy life style. Here are some tips I’d like to share with you today:

1. Daily practice — For just five-10 minutes in the morning, stretching can help the muscles stay strong. One, of course, must take precaution not to overstretch. If one feels dizzy during this practise, please seek your doctor’s advice.

2. Simple stretches such as lifting the arms, bending sideways or twisting are recommended to keep the spine strong. However, anyone suffering from lower back problems must not do spinal stretches. It is best is to check with your physician first.

3. The winter months can pull us down, making us more lazy and lethargic. One should try to get up early in the morning and stay as active as possible for our complete metabolism to stay fit. As suggested in yoga philosophy, early to bed and early to rise is one of the best, natural ways for staying healthy.

4. Dynamic yoga practices keep our muscles and joints warm for a longer time and are recommended during winter months.

5. Practising some sweat-generating yoga exercises in winter not only help to reduce excessive weight, but also lower stress levels and keep the internal organs strong.

6. If going outdoors after a yoga practice, keep the head covered to avoid sinus infection, runny nose or headaches.

7. Gentle deep breathing to the chest, repeated three to four times daily, keeps the mind calm.

8. Winter is a great time to meditate. Meditation, done regularly, will generate much-needed spiritual energy to help the mind stay positive. Meditating for 10-15 minutes a day helps our nervous system stay composed.

9. Combine yoga practice with regular breathing, meditation and timely food intake for amazing results.

10. The science of ayurveda recommends we eat warm and cooked foods during winter. It is

also good to add herbs and mild spices during the winter months to our food. They are a great way to help restore energy. This will make the food tastier, so be careful not to overeat!

11. Adding simmered stew and roasted root vegetables to your diet during the winter months is recommended in ayurveda.

12. Drinking lots of warm fluids and adding lemon to warm water is very nourishing. It also helps in digestion.

13. Add ginger to your tea. This can help bring faster relief from cold or runny nose symptoms.

14. Playing soft, soothing or uplifting music in the background is an excellent way to keep the mind and thoughts positive and cheerful.

15. Winter is the best time to practise introspection or reflection, which is called “Svadhyaya” in yoga science, i.e. doing a thorough study on how one is living life. Starting with yesterday and working backwards can bring amazing outcomes and awareness.

Let’s take an opportunity this winter to restore our health and not let it drain with the winter blues. Letting go of all the unwanted stuff comes up during the self-reflection. Practise letting go. To achieve this, spend less time worrying, rise earlier and bring about positive change by spending more time on the mat!

Note: These tips are for educational purposes, and are not to be used for medical advice, diagnosis or treatment. Consult your physician prior to adopting any practices.