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How to relieve stiffness? Try these 7 winter yoga poses


A hot beverage and a cozy blanket are perfect for watching the world go by throughout the winter. During this chilly weather period, we tend to be sluggish and low in energy. It gets tougher to get out of bed. Are you experiencing lethargy as well and looking out for solutions to stay rejuvenated? If so, practice these winter yoga poses regularly.

Health Shots spoke to Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama, and the World Yoga Organization, who rolled out 7 yoga poses that can help you shake off your winter lethargy!

Akshar says, “Anyone who regularly works out understands the struggle of getting up early on freezing winter days. To deal with stiffness and lethargy, yoga is the ideal activity because it promotes your overall well-being and pushes you when you lack motivation.”

So, roll out your yoga mat and spend at least 20 minutes a day. And practice below mentioned yoga poses regularly.

Find out 7 yoga poses to relieve stiffness during winter:

1. Sukshma Vyayama

Start your yoga practice with a warm-up for your body. The gentle movements of Sukshma Vyayama warm up all the joints and muscles. According to yogic principles, warming up should start at the toes and go up to the neck and head. Simple ankle rotations are the best place to start, followed by knee and calves mobilizations, and large hip rotations to warm up the torso, chest, arms, wrists, and ultimately the head and neck.

winter yoga poses
Meditate regularly. Image courtesy: Shutterstock

2. Padahastasana (Forward bend)

  • Assume Samasthithi to begin with.
  • Exhale deeply, then gently rock from your hips until your knees are in close proximity to your nose.
  • On the sides of your feet, place your palms.
  • If you’re just beginning out, you might need to softly bend your knees to perform this.

Also read: Fight off winter blues with this healthy recipe of lentil soup

3. Adho mukha svanasana (Downward dog pose)

  • To practice Adho Mukha Svanasana, get on all fours, making sure your hands are beneath your shoulders and your knees are below your hips.
  • Forming an inverted “V” with the hips up, elbows and knees extended.
  • Keep your hands shoulder-width apart at this point. A finger points forward.
  • Open your shoulder blades and apply pressure to your palms.
  • Attempt to bring your heels to the ground.
  • Maintain your attention on your big toes.
winter yoga poses
Adho mukha svanasana, the secret to sculpted arms. Image courtesy: Shutterstock

4. Dhanurasana (Bow pose)

  • Begin by lying down on your stomach.
  • Bend your knees and hold your ankles with your palms.
  • Have a strong grip.
  • Lift your legs and arms as high as you can.
  • Look up and hold the posture for a while

5. Chakrasana (Wheel pose)

  • Lie down on your back.
  • Fold your legs at your knees and ensure that your feet are placed firmly on the floor.
  • Bend your arms at the elbows with your palms facing the sky.
  • Rotate your arms at the shoulders and place your palms on the floor on either side beside your head.
  • Inhale, put pressure on your palms and legs and lift your entire body up to form an arch.
  • Look back and relax your neck as you allow your head to fall gently behind.
  • Your body weight should be evenly distributed between your four limbs.

Also read: 5 ways to exercise safely and smartly in Covid-19 winter

6. Paschimottanasana (Seated forward bend)

  • Stretch out your legs forward.
  • Inhale and raise your arms up while keeping your back straight.
  • Exhale and bend forward placing your upper body on your lower body.
  • Reach and hold your toes with your fingers.
winter yoga poses
Add Paschimottanasana to your daily yoga routine. Image courtesy: Grand Master Akshar

7. Ustrasana

  • Put your hands on your hips as you knelt on the yoga mat.
  • Until your arms are straight, arch your back while placing your palms over your feet.
  • Exhale, then slowly return to the starting position.

Takeaway

You might also do some exercise or meditation. Yoga, however, rejuvenated your body both physically and mentally. So, practice these yoga poses to strengthen your immune system and stay active during the winter.



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