Yoga to prepare us for Winter: Embrace, Reflect, Renew

This gentle yoga practice will help you ground, connect inwardly, and prepare body, mind, and soul for the winter months. Embrace warmth and inner strength as you move through these mindful poses, keeping your breath deep and steady.

1. Seated Meditation (5 minutes)

• Begin in a comfortable seated position with eyes closed. Place the hands in Vajrapradama Mudra – the Seal of Unshakable Trust. (See picture) This placement of the hands helps to create self-confidence, inner strength, and faith in something greater. Focus on slow, deep breathing, allowing each inhale to fill you with warmth and each exhale to release tension.

2. Cat-Cow (1–2 minutes)

• Move to all fours for Cat-Cow to awaken and gently stretch the spine. Inhale, lifting the chest and tailbone for Cow Pose; exhale, rounding the spine and tucking the chin for Cat Pose. Flow between these, visualizing energy warming and circulating through your body.

3. Downward-Facing Dog (1 minute)

• Tuck your toes and lift your hips into Downward-Facing Dog, stretching the hamstrings, calves, and spine. Feel rooted through the hands and feet, embodying stability. Hold for a few deep breaths, then return to all fours.

4. Low Lunge to Gentle Twist (1 minute each side)

• Step your right foot forward into a Low Lunge. Place your hands on your knee or lift your arms, breathing deeply to open the hips. Place your left hand down and twist to the right, bringing warmth to the spine. Repeat on the left side.

5. Child’s Pose (1–2 minutes)

• From all fours, sit back into Child’s Pose, reaching arms forward or alongside your body. This restful posture fosters grounding and a sense of safety as you breathe deeply into your lower back.

6. Supported Bridge Pose (1–2 minutes)

Lie on your back, knees bent, and feet hip-width apart. Lift your hips gently, placing a block or cushion under the sacrum for support if available. Feel warmth building in the core, bringing stability to your center. Hold and breathe deeply, releasing tension with each exhale.

7. Supine Twist (1 minute each side)

• With knees bent, let both legs fall to the right for a gentle twist. Stretch your arms out to your sides and feel the gentle rotation through the spine. Breathe into the stretch, release, then switch sides.

8. Savasana (5 minutes)

• Close with Savasana, allowing your body to absorb the practice. Feel the warmth, relaxation, and resilience from within as you prepare for the winter months with a calm, centered mind and open heart.

Take your time as you finish, rising slowly. Carry this grounded energy with you, embracing winter’s quiet strength.