4 Yoga Asanas to Stay Fit and Warm During Winter Months

It seems as if the pleasant nip-in-the-air gained momentum overnight; now a brisk, chilly gush of wind. Winter is no longer en route, my friends, it has arrived with full force!

And, while this time of the year is synonymous with Christmas cheer, hot cocoa in bed, and picnics out in the winter sun; the change in season also brings with it dry and crisp air that has a direct impact on the metabolic functioning of your body. As we tweak our daily skincare regime and introduce our tresses to a new favourite winter-care product, we must also bring about a much-needed change in our lifestyle!

"Kick-start your day with a warm glass of water. This helps aid sluggish digestion and allows you to clear your bowels effectively. Our body follows a circadian rhythm which operates in accordance with the movement of the sun. Hence, our digestive power is strongest at noon. So keep dinner light and consume a heavier meal during lunch hour. During winters stray away from cold salads, raw foods, and frozen meals, while incorporating spices, nuts, ghee, honey in your diet," suggests Nishtha, a certified yoga expert. "Opt for warm liquids and light, home-cooked food which is easier to digest," she adds. 

Besides altering your dietary pattern for a few months, Nishtha strongly advocates introducing yogic practices into your lifestyle. “Yoga is not an hour on the mat, it's a lifestyle. A yogic lifestyle is a blend of the right habits, exercise, breath awareness, food, thought process and inter-personal relations. I promote mindful living. The true essence of yoga is only felt in the awareness of the present moment. Hence, it's important to live consciously and mindfully.”

Here are a few asanas you can perform for the next few months, to combat the adverse impact of harsh winters:

Kapalbhati

Kapalbhati, also known as the 'breath of fire' increases the agni or fire element in your body. Besides that, it also improves your digestive and respiratory functions. With regular practice, it helps cleanse the frontal lobes of the lungs, releases toxins, and drains the sinus beds. 

How to perform: Sit on the yoga mat in a cross-legged position, or on a chair with your back upright. The focus is on active exhalation, while inhalation is passive. Keep the eyes and mouth closed as you begin the first round with 20 active exhalations. Release the breath actively through the nose and belly. There will be a sound that accompanies your exhalation. You will notice the belly naturally pump inward with every exhalation. Avoid tensing the face and the rest of the body while performing the pranayama. You may gradually increase to 50 strokes of breathe or more. Practice this early in the morning, on an empty stomach, and avoid during pregnancy, menstruation, or in case you suffer from high blood pressure. 

Bhastrika

Similar to kapalbhati, the practice of Bhastrika is done with active inhalation and exhalation. It raises the heat in the body and helps clear any toxin build-up. It also gives great power to the lungs and leaves one feeling instantly light and relaxed. 

How to perform: Begin in a comfortable seated position on the mat or on the chair. Along with the breathing, we will create actions with the hands. On inhalation, take your hands up and on exhalation, make a fist to pull down. Coordinate this up-down action with the hands, alongside your breathe. Practice this early in the morning, on an empty stomach, and avoid during pregnancy, menstruation, or in case you suffer from high blood pressure.

Sukshma Vyayam

These are gentle movements performed to lubricate and mobilise your joints, especially helpful in the cold, dry weather that often stiffen up your joints. The practice of Sukshma Vyayam takes only 10-15 minutes and it has the power to unblock the stagnant flow of energy in our joints. It sharpens our senses, refreshes the mind, and rejuvenates us. 

How to perform: 

• Neck Movement - Simply move the neck in all 4 directions; up, down, left, right and back to the center. 

• Wrist Rotation - Make a fist and extend your hands forward, at shoulder-height. Make outer circles with your wrists, followed by inner circles. 

• Point and Flex Feet - This can be done standing, or while seated, with legs stretched open. Point your toes forward in plantar flexion and then turn your toes towards you in dorsiflexion. Promote the movement from the ankle joints. 

Dhanurasana

Dhanurasana is a backward bend, popularly known as the 'bow pose'. Not only does it help effectively open up your spine, but it also improves respiration and digestion. It stretches open the body, releasing all possible stiffness and tightness. Besides, it helps create suppleness in the spine and free-ness in your breathe. 

How to perform: Lie down in a prone position with your belly rested on the mat. Bend your knees and grab the outer sides of your feet. Using the strength in your legs pull your chest up, lifting it off the mat. While doing so, remember to avoid pulling your feet down to your hips. Keep moving the legs back and create expansion in your chest. When you are done, slowly release the feet and rest your body on the mat. Avoid this asana if you suffer from any back or knee injury.