Health

5 yoga asanas to keep you energized and warm during winter

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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Include these yoga asanas to stay warm and energized during winter. They will help you prevent stiffness in joints. Come, let’s take a look.

What’s the hardest part about the winter season for lazy bums? Stepping out of the blanket, isn’t it? We all want to keep our bodies warm, curled up in blankets, and keep the heaters on. But it’s not an ideal world! We need to push our limits a bit to stay healthy. And what’s better than a daily dose of yoga asanas to keep you energized?

Now that gyms are shut once again in the wake of the Covid-19 surge, working out at home is our best bet to stay on top of our health. Yoga can be easily done at home in a comfortable environment and it can keep your body warmed up for the rest of the day.

Yoga teacher Shani Dayal took to her Instagram to share a video demonstrating some asanas that you can learn from! Check out the video here:

5 yoga asanas to keep you energized and warm during winter:

1. Gatyatmak Meru Vakrasana (Dynamic Spinal Twist):

Steps to do:

Exhale: twist while exhaling
Inhale: Center

Awareness: Spinal movement and breath

Expert tip: Avoid it if you have back problems.

Benefits:
1. Increases the flexibility of spine
2. Removes stiffness from back

Chakki Chalanasana 2 (1)
Chakki chalanasana. Image courtesy: Shutterstock

2. Chakki Chalanasana (Churning The Mill):

Steps to do:

Exhale: Lean back
Inhale: More forward

Awareness: It focuses on the lower back, pelvis

Benefits:
1. Toning organs and muscles of pelvis and abdominal.
2. Regulates periods
3. Postnatal recovery

Repeat 5-10 times clockwise and anti-clockwise

3. Nauka Sanchalanasana (Rowing The Boat):

Steps to do:

Exhale: while exhaling lean bac
Inhale: while inhaling move forward

Awareness: This asana is for the lower back, pelvis, and breath

Benefits:
1. Removes block from pelvis and abdomen
2. Improves blood circulation
3. Postnatal recovery

Repeat this asana 5-10 times clockwise and anti-clockwise

4. Vayu Nishkasana (Wind Releasing Pose):

Steps to do:

Exhale: while exhaling so the squats
Inhale: while inhaling lift your hips up

Awareness: Stretches in different parts and breath

Expert tip: Best avoided by people with high blood pressure or knee problems

Benefits:
1. It benefits the nerves and muscles of the thighs, knees, shoulders, and spine
2. Massages pelvis and abdominal organs

Repeat this asana 5-10 times clockwise and anti-clockwise

yoga in winters
Everyone can benefit from yoga regardless of their flexibility. Image courtesy: Shutterstock

5. Udarakarshanasana (Abdominal Stretch Pose):

Steps to do:

Exhale: Bring your knee down while exhaling
Inhale: Return to the starting point while inhaling

Awareness: Movement and breath

Expert tip: Works well for people with a knee problem or sciatica

Benefits:
1. It helps in abdominal alignment
2. Relieves constipation

Repeat 5-10 times.

Try these yoga asanas every morning for healthy living!

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