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Winter blues or seasonal affective disorder (SAD) refers to a decline in mood and energy levels caused by reduced exposure to sunlight during the cold season. This lack of sunlight disrupts your body's internal clock, reduces serotonin, an important mood-regulating hormone, and causes symptoms such as lethargy, sadness and irritability. Yoga can help combat these feelings by increasing blood flow, reducing stress hormones, and promoting the release of endorphins. Read on for a list of yoga asanas that can keep you in a good mood this winter. This sequence invigorates your body, warms up tight muscles, stimulates blood circulation and instantly lifts your mood.
Starting in Mountain Pose (Tadasana), raise your arms above your head and fall forward.
Return to plank, then lower into chaturanga and upward dog.
Return to downward dog and take a step forward to return to the standing position. Repeat 3 to 5 times.
Increases strength, confidence and concentration while improving endurance and blood circulation.
Standing with your feet apart, swing one leg outward and bend your knee to a 90-degree angle.
Extend your arms parallel to the floor, look straight ahead and hold the position for 30 seconds.
Switch sides.
It increases your balance, focus and concentration and helps your mind to be in the present moment.
Stand on one leg and place the sole of the other foot on your ankle, calf, or thigh.
Place your hands together on your chest or head.
Hold for 30 seconds to 1 minute and then switch sides.
It reduces tension in your back and neck and increases your energy and flexibility.
Start on all fours. Inhale, arch your back (cow pose) and lift your head.
As you exhale, round your back (cow pose) and tuck your chin.
Repeat for 5 to 10 breaths.
Bhujangasana opens the chest, increases energy and eliminates lethargy.
Lie on your stomach and place your hands under your shoulders, lift your chest and push it up.
Bend your elbows slightly and keep your shoulders relaxed.
Press and hold the button for 20 to 30 seconds and then release it.
It opens your chest and hips, improves your posture and reduces anxiety.
Stand with your feet spread, one foot out, and reach your arms up until they touch your ankle or calf.
Extend your other arm towards the ceiling and look up.
Hold for 30 seconds on each side.
It detoxifies the body, improves digestion and reduces mental fatigue.
Sit with one leg bent over the other.
Place your other hand on your knee and rotate your torso.
Keep your back straight and hold for 30 seconds on each side.
It calms the mind, reduces stress and improves blood circulation.
Sit close to the wall and rotate your legs while lying on your back.
Place your arms at your sides and rest for 5 to 10 minutes.
Not only will these poses help you fight the winter blues, but they will also help you increase warmth, strength, and positivity during the cold season. Regularly practice a combination of deep breathing and mindful movement to strengthen your physical and emotional health.
