With the shorter and colder days in winter, here’s a sequence of four asanas (postures). They might light a little ‘fire’ (Agni) in the body during the cold months to encourage mobility in our spine and hips which helps to strengthen and stretch out your muscles.

Downward Facing Dog – Adho Mukha Svanasana Always start your yoga practice by focusing on your breath to allow our body to quiet down, centre and connect. Move into your first position, the Downward Facing Dog, it helps to warm up your upper body, stretch out your legs and energise your ‘outlook’.  When we invert ourselves, the blood flows more easily toward our hearts and heads, allowing the heart to take a break.

Revolved Side Angle Pose – Parivrtta Parsvakonasana We will use a chair for our second asana, the Revolved Side Angle. Being supported by a chair, you can focus on the twist in your side which will generate the much-needed heat the body longs for during colder days.

Bound Angle Pose – Baddha Konasana Now come down to the floor for the seated Bound Angle Pose. This hip opening position helps to release tight muscle around the pelvis, which often limits our range of movement. To make this move more accessible for a beginner, elevate your pose on a cushion or folded blanket.

Pigeon Pose – Eka Pada Rajakapotasana And for our final movement, change position into a simplified version of the Pigeon Pose.  It will further release the tightness or tension around the hips while gradually guiding the spine into a backbend. Finish the practice by resting down on your back.


About the author

Adrian Thia, lè.yoga.daylesford
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Adrian has been practicing yoga for over a decade, he practiced with the teachers at somachi yoga and went on to explore vinyasa, ashtanga and bikram styles of yoga.