Lorem Ipsn gravida nibh vel velit auctor aliquet.Aenean sollicitudin, lorem quis bibendum auci elit consequat ipsutis sem nibh id elit



Warm Up Your Winter with These Cozy Yoga Poses


Warm Up Your Winter with These Cozy Yoga Poses

Embracing the Benefits of Winter Yoga

The winter season, with its chilly winds and shorter days, invites us to turn inward and embrace practices that warm not only our bodies but also our spirits. Engaging in yoga during the winter months offers a multitude of benefits, making it a perfect companion for the season, promoting overall well-being.

As the temperatures drop, our bodies naturally crave warmth, and yoga, with its gentle movements and mindful breath, becomes a source of solace. Beyond the physical, winter yoga provides mental and emotional comfort, combating the potential blues that often accompany colder weather. Let’s delve deeper into the myriad ways winter yoga enhances our well-being.

Top 5 Cozy Poses for Winter Yoga

1. Sun Salutations:

Benefits: Known as a full-body warm-up, Sun Salutations (Surya Namaskar) are an excellent way to generate heat. The sequence involves a combination of forward bends, backbends, and inversions, promoting flexibility, energy flow, and a sense of vitality.

2. Warrior II (Virabhadrasana II):

Benefits: This powerful standing pose engages the entire body, promoting strength and endurance. The extended arms and open chest evoke a sense of expansiveness, countering the contraction that winter often brings. Warrior II not only builds physical strength but also instills a sense of groundedness.

3. Triangle Pose (Trikonasana):

Benefits: Trikonasana stretches and strengthens the legs, opens the hips, and elongates the spine. Its wide stance provides stability, making it an excellent choice for maintaining balance during colder months. Additionally, the elongation of the spine encourages a feeling of openness and ease.

4. Cat-Cow Pose (Marjaryasana-Bitilasana):

Benefits: This dynamic duo of poses serves as a gentle warm-up for the spine. The undulating movements between Cat and Cow poses enhance flexibility and release tension in the back, shoulders, and neck. The rhythmic flow encourages a connection between breath and movement, promoting relaxation.

5. Child’s Pose (Balasana):

Benefits: A restful yet effective pose, Child’s Pose promotes relaxation and releases tension in the back, shoulders, and chest. It’s an ideal posture to find comfort and centering during the winter season. The gentle compression of the abdomen encourages a sense of introspection and calm.

Additional Tips for Practicing Yoga in the Winter

1. Layer Up: Dressing in layers ensures you stay warm during the initial moments of your practice, especially if your living space is cool. Opt for cozy fabrics like fleece or wool.

2. Stay Hydrated: Even in colder weather, it’s crucial to stay hydrated. The dry winter air can dehydrate the body, so be sure to drink water before, during, and after your yoga session.

3. Create a Cozy Space: Enhance your winter yoga experience by creating a warm and inviting space. Light candles, use soft blankets, and play soothing music to make your practice space welcoming. Consider adding elements like warm colors and textures to evoke a sense of comfort.

4. Mindful Breathing: Incorporate mindful breathing, such as Ujjayi breath, to generate internal heat. The audible breath warms the body from the inside out, and the intentional focus on the breath enhances mindfulness.

5. Focus on Restorative Poses: Winter is a time of restoration. Include restorative poses like Legs Up the Wall (Viparita Karani) or Corpse Pose (Savasana) to relax and rejuvenate. These poses encourage a deep sense of relaxation and are perfect for winding down during the winter evenings.


In the tapestry of seasonal transitions, winter beckons us to slow down, turn inward, and savor the quiet moments. Incorporating yoga into your winter routine not only nurtures physical well-being but also cultivates a sense of inner warmth and resilience.

As you explore the cozy embrace of these winter yoga poses, remember that each breath, each stretch, contributes to a deeper connection with yourself and the season. So, roll out your mat, light a candle, and allow the gentle practice of winter yoga to kindle the flame within.

Embark on a unique exploration of body, mind, and spirit through the expert guidance of Mrunal Pawar. Elevate your practice with innovative approaches that blend Kathak dance, yoga, and therapeutic movement.

For inquiries about personalized or group sessions, workshops, or any other questions, feel free to reach out to us at hellothere@mrunalpawar.com/mrunal.pawar@esakal.com. Alternatively, you can fill out the form here and we’ll get back to you as soon as possible.