Read on as we discuss some yoga asanas that might be helpful and share how to perform them.
There can be several reasons why people feel sad and unmotivated during winter, including the lack of sunlight, decreased physical activity, and changes in serotonin levels. However, practicing yoga can help boost mood during winters by reducing stress, promoting relaxation, and improving overall well-being. Keep reading as we discuss some yoga asanas that might be helpful and share how to perform them.
Here are yoga asanas that can assist in uplifting your mood in winter:
1. Ustrasana
- Sit while resting on your calves and knees
- Your thighs should not be touching your calves
- Now slowly place your hands on your ankle
- At this point, your face should be facing the ceiling
- Hold this position for 10-20 seconds and repeat for 3-5 minutes
2. Setu Bandhasana
- Put your feet firmly on the ground while lying down on your back with the knees bent
- Legs should remain hip-width apart at this point
- With the palms facing down, position your hands at your sides
- Inhale, then gently lift your hips off the floor while rolling your spine up
- Press your feet firmly into the ground
- To raise your hips higher, try to tighten your hips
- Return to your normal position after holding this position for 4–8 breaths
3. Vrikshasana
- Stand straight
- Raise your arms the hold them straight toward the ceiling
- Now lift either one of your legs and place your feet on the other thigh
- You can rest your right foot on the left knee on the side or anywhere from that to the thigh
- Ideally, your foot should be as far up on your thigh as it can get
- Hold this position for 30 seconds and repeat 4-5 times minimum
4. Balasana
- Sit straight with your legs folded
- At this point, your feet are supposed to be facing upwards
- Now, slowly bend your torso forward on the floor
- At this point, your arms should be extending forward as well, as far as possible
- Your face should also be facing the floor as well as your palms
- Your calves, forehead, and palms should all be touching the ground in this position
- As it only stretches your body and is a resting pose, it provides comfort and relaxation
- Hold this position for 10-15 seconds and perform 4-5 sets daily.
5. Viparita karani
- In this pose, you require to hold your legs above your head
- To do so, traditionally, you lay on your back and lift your legs above the ground at a 90-degree angle
- You further, use your arms to push your legs to lift further
- At this point, the only body parts touching the ground are your head, arms (from shoulder to elbows), and upper back
- Your toes are supposed to be facing the sky
- However, being able to do this asana comfortably takes time and practice. Hence, you can try using the support of a wall to rest your legs at a 90 degrees angle
- To better perform this asana as a beginner, you can place 1-2 pillows under your lower back to further elevate the body with exterior support
Remember to listen to your body and practice within your limits. It is always advisable to practice under the guidance of a qualified yoga instructor, especially if you are new to yoga.
