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5 Asanas To Stay Healthy In Winter

January 28, 2022 12:54 IST
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Winter can make us stiff and make us crave warmth.

In this weather, joint and muscle stiffness is a common occurrence. It can also be challenging for people who suffer from joint discomfort, arthritis, or muscle problems.

Despite the fact that people are aware of the importance of being active, the cold weather prompts them to fall into the dangerous habit of slamming doors.

Yoga stimulates heat in the body through its rhythmic breathing and slow, purposeful movements. It prevents stiffness in joints and boosts immunity.

A daily yoga routine helps you fight winter lethargy. Yoga is most effective when done first thing in the morning.

Here are some asanas to provide you with warmth during these winter months:

1. Trikonasana (Triangle Pose)


All photographs: Kind courtesy Ira Trivedi

Benefits: Stimulates organs. Increases stability and flexibility.

How to do it

  • Stand with feet wide apart.
  • Inhale and stretch your arms parallel to the floor.
  • While exhaling, extend and bend on your right side, bringing your right hand towards your right foot. Left arm should be stretched straight towards the sky.
  • Hold this position for a few seconds.
  • Relax and repeat on left side.


2. Garudasana (Eagle Pose)


Benefits: Reduces muscle stiffness and treats muscle cramps. Improves flexibility.

How to do it

  • Stand straight.
  • Bend your knees.
  • Lift your left foot and cross it over your right knee.
  • Bring your arms in front and cross your right arm over the left one, bending your elbows.
  • Join your palms together.
  • Keep your gaze focussed in front and hold this position for a few seconds.
  • Slowly relax your hands first and then your legs.


3. Bhujangasana (Cobra Pose)


Benefits: Strengthens chest, lungs, shoulders, and abdomen. Stimulates abdominal organs. Reduces stress.

How to do it

  • Lie flat on your stomach, face down.
  • Put your hands beside your rib cage with palms flat on the ground.
  • Press your palms into the floor, inhaling deeply as you lift your upper body (that is, your head, neck, shoulders and upper chest) off the ground.
  • Keep your breathing normal and steady.
  • Hold this position for 30 seconds.


4. Adho Mukha Svanasana (Downward Dog Pose)

Adho Mukha Svanasana

Benefits: Focuses on hamstrings. Tones arms and legs. Heats the body.

How to do it

  • Come on your hands and knees. Keep your knees directly below the hips and hands a little in front of your shoulders.
  • Lift your knees from the floor, making your legs straight and pushing your hips upwards and back. Keep your arms straight with palms flat on the ground. The head should be between the arms.
  • Your body should form an upside-down V shape.
  • Breathe deeply and hold this pose for a few seconds before relaxing.


5. Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana

Benefits: Stimulates organs of abdomen, lungs, and thyroid. Calms the mind.

How to do it

  • Lie down on your back.
  • Keep your feet flat on the ground and lift your torso by bending your knees.
  • Palms stay flat on the ground, underneath the hips and head and neck should also remain on the ground.
  • Hold this position for a few seconds and relax.

Don't let the cold weather keep you from taking care of your body.

Perform these yoga poses first thing in the morning to enhance blood circulation, warm the body and keep it energised throughout the day.

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