Keep Cozy and Warm this Winter with Yoga
As the temperatures drop and winter settles in, it’s easy to feel a little sluggish, but yoga can be a wonderful way to keep your body warm and your energy high.
Yoga, with its combination of movement, breath, and mindfulness, is not only great for physical fitness but can also help you stay cozy during the cold months.
In this post, we’ll explore 15 yoga poses that will help you build internal heat, improve circulation, and keep your body warm and energized.
Warm up before yoga for warmth
Warming up before yoga is important to prepare the body and mind for the practice, prevent injury, and improve flexibility.
A good warm-up typically starts with gentle movements to increase blood circulation and gradually raise the heart rate. This can include deep breathing exercises, gentle stretches, or simple movements like neck rolls, shoulder shrugs, or gentle twists to loosen up the spine.
Mobilizing the joints, such as wrist, ankle, and hip circles, also helps lubricate them. The warm-up should be mindful and slow, focusing on releasing tension and bringing awareness to the body, which creates a foundation for the deeper postures to come.
This helps the body transition from a resting state into the more intense stretches and strength-building poses typical of a yoga session.
1. Sun Salutation
Sun Salutations are an excellent full-body warm-up, engaging all major muscle groups and generating heat from head to toe.
This dynamic series of movements is perfect for any skill level, whether you’re a beginner or experienced yogi.
For beginners, try taking it slow and adding in some breath awareness, while seasoned practitioners can flow through the sequence with added intensity to really raise the body temperature.
2. Cat-Cow Pose
A gentle spinal movement that increases blood flow to the body, Cat-Cow helps you awaken your spine and warm up the torso.
Focusing on your breath as you transition between the two poses will deepen the experience and enhance warmth. Try holding each position for a few extra breaths to really stretch and expand.
3. Warrior I
Warrior I is a powerful pose that builds strength and vitality, particularly through the hips and legs.
As you open your chest and stretch your arms overhead, you also invite energy into the body, helping to combat the cold. This will help your yoga practice to bring in more warmth to your body.
The hip and lung-opening benefits of Warrior I also help you feel more energized and centered.
4. Chair Pose
Ok, I know it's not the all-time favorite, but Chair Pose is an excellent way to fire up your lower body and create internal heat.
The more deeply you bend your knees and engage your core and legs, the more heat you’ll generate.
Try holding the pose for 30 seconds to a minute to really feel the warming effects. Challenge yourself by maintaining good form throughout, keeping your chest lifted and core engaged.
5. Crescent Lunge
Crescent Lunge is perfect for stretching the hip flexors while building strength in the legs and core.
Deep, steady breathing will enhance the warming effect, especially as you sink deeper into the lunge.
Focus on opening your chest and stretching your hip flexors, which can sometimes get tight from sitting in the colder months, especially if you work at your desk all day.
Downward-Facing Dog
This inversion is fantastic for reversing blood flow, energizing your entire body, and stretching your hamstrings, calves, and back.
In Downward-Facing Dog, you’ll feel an immediate release of tension while the posture also activates the arms and core. Any time muscles are activated, they heat up, thus warming the body through yoga.
Try variations such as bending one knee at a time (walking your dog) to stretch deeper and engage the muscles in a new way.
7. Extended Side Angle
This deep side stretch opens the hips, chest, and side body, enhancing flexibility and endurance.
By focusing on your breath and holding the pose for several breaths, you’ll increase your stamina and warmth.
The stretch also promotes better circulation, which is essential when the weather turns colder. Do you have cold feet? Cold hands? Yoga can help you to warm up those extremities with poses like this one.
8. Bridge Pose
A gentle backbend that boosts circulation to the heart, Bridge Pose helps you open up the chest and activate the glutes and hamstrings.
As you engage the lower body, you create heat within, especially if you hold the position for several breaths. Breathe deep into your belly and try to lift the hips as you inhale.
Focus on lifting your hips high to really feel the energizing effect. If needed, place a block beneath your lower back for a supported bridge pose and then let gravity do its work.
9. Plank Pose
Plank Pose is a core-strengthening powerhouse. Engaging your abs and quads will raise your body temperature quickly.
Maintain a straight line from head to heels to maximize the effects of the pose. Breathe into any part of the body that start to burn, but also know that the burning feeling is warming the body, too.
Beginners can start by holding for shorter periods of time and building up endurance.
10. Fire Log Pose
This seated stretch targets the hips, releasing tension in the legs and lower back. By focusing on your breath and sinking deeper into the stretch, you can generate warmth in the body even in a seated position.
If you have tight hips like I do, begin by sitting cross-legged and then slowly try to wrap your legs in closer to the torso.
The deeper the stretch, the more warmth you’ll create in your practice, so take your time and breathe deeply.
11. Seated Forward Bend
Seated Forward Bend helps you ground yourself, connect with your breath, and release tension in the lower back and hamstrings.
If you experience stiffness, use props like a block or a strap to make the stretch more accessible while still encouraging the body to relax and generate warmth.
12. Fish Pose
Fish Pose opens the heart and throat, which can help release emotional tension and increase vitality.
For beginners, use blocks or bolsters to help support the spine. This backbend energizes the chest, lungs, and shoulders while also improving circulation.
Combine it with deep, focused breathing to boost warmth during the pose.
13. Locust Pose
This backbend strengthens the posterior chain, including the back, glutes, and legs. Engaging these muscle groups generates internal heat.
Beginners should focus on lifting the chest and legs slowly, ensuring they don’t strain the lower back, while advanced practitioners can go deeper into the backbend for a more intense warming effect.
14. Twist or Reclining Twist Pose
Twist pose is a gentle yet effective yoga pose that helps improve spinal mobility and promote circulation. This can also be done on your back!
Lying on your back, you draw one knee toward your chest and then gently guide it across your body to the opposite side, allowing your arms to extend out in a T-shape.
This twisting motion massages the internal organs, stimulates digestion, and releases tension in the lower back and hips.
The pose also helps increase flexibility in the spine and shoulders, while encouraging blood flow and calming the nervous system, making it an excellent addition to any practice for both physical and mental relaxation.
15. Savasana with Breath Awareness
Even in the stillness of Savasana, you can generate warmth by focusing on your breath and visualization.
As you lie on your back, take deep, full breaths, imagining warmth spreading through your body.
By focusing on this simple practice, you can invite relaxation and internal heat to soothe you after a practice or on a chilly winter day. Or better yet, cover your body with a blanket and allow the heat to build as you breathe.
Keep Cozy and Practice Yoga for Warmth this Winter
Winter doesn’t have to mean hibernation! Incorporating these 15 yoga poses into your routine can help keep you warm, energized, and flexible, even when the temperatures drop.
Whether you're flowing through Sun Salutations or grounding yourself in Savasana, these poses help generate heat and build strength from within.
Create a personal sequence using your favorite poses from the list to keep cozy during the colder months, and don’t forget to let the warmth of your breath guide you through your practice.
And if you'd like help in beginning your winter practice, please reach out today! We'd love to help you stay happy, healthy, and warm this winter.
I’d love to hear your thoughts—what are your go-to yoga poses for staying warm in winter? Share your stories and experiences in the comments below!
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