4 Yoga Practices You Have To Practice This Winter

How To Yoga Practices & Yoga Teacher Training In Rishikesh Better In Less Time.

The cold season will seep into your bones making you feel sluggish and lethargic. You may excuse yourself from practicing yoga in the cold temperature. But, practicing yoga in the winter season will warm you up. It will make your muscles and joints active by improving the circulation that will reduce the stiffness and cramping.

It will assist in building the heat inside the body that will keep you active in the winter. So, let us see the main yoga practices that will keep you fit and healthy in the winter.


The pranayama techniques encourage you to breathe through your nose that will protect the lower respiratory. The winter air is cool that will constrict the lungs, but breathing through the nose will warm the air. It will aid in the blood circulation in the body that will eliminate the toxic elements from the body.

Pranayama will protect the body from the allergens that can irritate the lungs and cause diseases. The pranayama practice in the winter will strengthen the lungs and the nervous system. It will release the stress from the body that can relax the mind and calm the soul effectively.


Shatkriya (six techniques) is the cleansing performed in the winter that can remove the toxin build up from the body to ensure optimum health. It will eliminate the adverse elements in the body that is present due to exposure to the harmful environment filled with pollution. The six cleansing techniques are;

  1. NetiKriya

It involves two main components namely JalaNeti and Sutra Neti.

JalaNeti: Warm saline warm is poured into one nostril that will pass through the other eliminating the dust and mucus from the nose.

Sutra Neti: A thin string is used through nose and mouth to strengthen the mucous and tear gland.

  1. DhautiKriya is practiced on an empty stomach and has five practices.

KunjalKriya: Warm salty water is taken into the mouth and vomited.

VastraDhauti: Cloth immersed in salt water is swallowed to remove mucous from thedigestive tract.

DhantaDhauti: Cleaning the teeth for improving blood circulation.

Agni Sara: It involves leaning forward, holding the breadth and pumping the abdomen.

  1. Nauli involves moving the intestinal muscles to massage the digestive tract.
  2. Basti cleanses the lower abdominal tract (like an enema).
  3. Kapalbhati is a pranayama technique that can strengthen the lungs, improve the oxygen in the blood, and eliminate the dust from lungs.
  4. Tratak cleanses the eyes and is effective meditation technique.


You need to practice four yoga asana in the winter season to squeeze the toxins from the body, improve the blood circulation, strengthens the body, and removes the stress from the body.

  1. Standing Forward Bend (Uttanasana)

It will improve the flexibility of the body and eliminates the pain from the body.

  1. Bridge Pose

It improves digestion, stimulates the hormonal glands, and rejuvenates the body.

  1. Fish Pose

It strengthens the spine and shoulders by stretching the neck.

  1. Reclining Bound Angle Pose

It calms the nervous system, improves the blood circulation, and gives a sense of rest that will eliminate the stress from the body.

Surya Namaskar

The winter sky is cloudy with no signs of the sun on the horizon, but you yoga practice involves the sun salutation. So, get up in the morning and start your yoga practice with the Surya Namaskar that will stretch your body and strengthen it effectively.

The Surya Namaskar is using your body to salute the source of life (Sun) along with awakening the holistic healing in your body. It will give your body the self-healing power that can eliminate the pain and distress from the body by calming the senses.

Practicing yoga in the winter will support the body and mind for achieving the well-rounded wellness in life. It will give a sense of calm that will give the power to face the adverse effects of the cold season.

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