5 Best Yoga Asanas to Keep You Warm in Winters

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According to Ayurveda, the winter season is the Vata and Kapha season. Practising Yoga this time of the year is highly recommended to balance these Doshas and stay healthy. Yoga can help boost immunity, strengthen muscles and joints and promote the balance of the body, mind, and spirit. 

5 Best Winter Yoga Poses

1. Adho Mukha Svanasana (Downward Facing Dog Pose)

This winter Yoga Asana helps calm the nervous system and balance the left and right sides of the body. It also creates a balance between the upper half and lower half of the body. This pose is highly recommended for winters as it helps balance both Vata and Kapha Dosha in the body. 

How To Do?

  • Inhale deeply as you set yourself in a table pose. 
  • Then, exhale slowly and straighten your legs by lifting your hips.
  • Next, with your hands pressed on the ground, form an inverted V shape with your body. While gazing at your navel and taking deep breaths, hold this stance for a few seconds. 
  • Then, slowly exhale and release the pose.  

2. Trikonasana (Triangle Pose) 

Trikonasana is one of the winter Yoga poses. It helps strengthen your muscles and promote balance, calmness and a sense of peace in the body and mind. It is also highly effective in grounding Vata energy in the body.   

How To Do?

  • Stand with your feet wide apart and your back straight.
  • Inhale and turn your right foot outwards to a 90-degree angle and your left foot inwards to a 15-degree angle.
  • Then, exhale as you bend down to the right from your hips and place your right hand on the ankle.
  • Raise your left hand into the air to form a straight line.
  • Then, gradually inhale and relieve the pose. Repeat the same steps on the left side.

3. Utkatasana (Chair Pose)

Utkatasana promotes strength and builds heat in the body. It helps to strengthen all your muscles, joints and bones while bringing warmth to the body in winters. It is also one of the best Yoga poses to decrease Vata Dosha in the body and promote digestion and willpower that sometimes diminish during the Kapha season.

How To Do?

  • Keep your feet and knees together while standing erect.
  • Bend your knees forward and lower your hips to form a 90-degree angle with the floor.
  • Then, lift your arms overhead and stretch them to align them with your ears.
  • Take a few deep breaths and hold this pose for a few seconds. 

4. Bakasana (Crow Pose)

This winter Yoga pose helps build strength, improve stamina and boost immunity. It also helps to treat Vata and Kapha imbalance in the body. 

How To Do?

  • Sit with your knees apart in a squat position.
  • Then, place your palms on the floor in front of your feet, about 6-8 inches away. Keep a shoulder-width gap between your palms as well.
  • Next, slightly bend your elbows and let your knees touch your upper arm (just below the armpits).
  • Try to balance your body with your arms and gradually elevate your feet off the ground. Make sure your feet are close to one another.
  • Then, make your arms as straight as possible and concentrate on a single point.
  • Hold this pose for 5-10 deep breaths before gently releasing it.

5. Savasana (Corpse Pose)

Savasana is one of the best winter Yoga Asanas to calm and balance your body and mind. It helps balance the Vata Dosha in the body and calm Kapha imbalance by challenging you to stay aware during this pose. 

How To Do?

  • Lay down on your back with your legs apart in a comfortable position.
  • Place your arms alongside your body and close your eyes.
  • Inhale and exhale slowly and deeply. As you meditate, focus on all of your body parts as well as your breathing rhythm.
  • Hold this pose for 15-20 minutes, and then gradually return your attention to your surroundings.

The Takeaway

Practice the above-mentioned Yoga poses every day during winter. It will help you keep your Vata and Kapha Dosha balanced and prevent many diseases and disorders. 


Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy