The cold months are a challenge for our body and mind - especially in winter we tend to tense up quickly, e.g. by hunching our shoulders or unconsciously tensing all of our muscles. The result can be neck or back pain, among other things. Right now, daily yoga practice is our perfect companion for staying fit and healthy. Find out in this article why yoga is particularly beneficial in the cold season , how it strengthens your immune system and which exercises will help you survive the cold well.
Why Yoga is Particularly Good in Winter
During the cold season we tend to be less active and often feel tired or tense.
Of course, it sounds tempting to just curl up on the couch, wrapped in a warm blanket, and not move. But yoga can effectively counteract these winter blues.
- Physical warmth from within: gentle movements and targeted breathing techniques stimulate your circulation and warm your body in a natural way.
- Relaxation for body and mind: Yoga relieves tension caused by cold and one-sided movements, while at the same time having a calming effect on the mind - ideal against winter stress.
- Strengthening balance: Especially on dark days, yoga can help promote mental stability and mindfulness.
Yoga strengthens your immune system and activates your defenses
The cold season is known for colds and flu. Here too, yoga can help strengthen your immune system and make you more resistant to illness.
Flowing yoga exercises stimulate the circulation of blood and lymph fluid, which optimally supports your immune system. Yoga also activates the parasympathetic nervous system and ensures deep relaxation, which has a positive effect on health. This way you can reduce some of the stress in your body, which in turn weakens your immune system.
Special breathing exercises (pranayama) strengthen the respiratory tract, cleanse the body and support healthy lung function – these are also particularly valuable in the cold air.
The best yoga exercises for winter
So if you're cold in the winter, you can do these three exercises to get going again or to warm up again. These are our top 3 :)
1. Cat-Cow (Marjaryasana-Bitilasana)
This dynamic exercise mobilizes your spine and relieves tension. It improves blood circulation and brings gentle movement to your body.
- Get into a quadruped position.
- When inhaling: arch your back and raise your head.
- When exhaling: round your back and pull your chin towards your chest.
2. Downward Facing Dog (Adho Mukha Svanasana)
A classic yoga pose that activates the circulation while stretching the entire body.
- Start in a quadruped position, push your buttocks up and stretch your legs.
- Hold the position for 5-10 breaths while breathing in and out deeply.
3. Kapalabhati breathing technique
This breathing exercise creates warmth in the body, strengthens the respiratory tract and purifies your mind.
- Sit in a comfortable position.
- Breathe out forcefully through your nose and let the inhalation happen passively.
- Repeat this for 20-30 breaths at your own pace.
So: With yoga you can keep your body active and healthy during the cold season. It warms you from the inside, strengthens your immune system and ensures more peace and balance in your everyday life. Try it out and create your own winter yoga ritual - your body and mind will thank you.
Stay healthy and calm – Namasté! 🙏
Try it now!
Do you want to get started right away? Sign up for a yoga class of your choice or try a short yoga session at home . With just a few minutes a day, you will quickly feel positive effects. In our yoga search you are sure to find a suitable yoga studio near you for your winter practice 🙌
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