Everyone experiences winter differently – some people relish winter whilst others dread it, and Ayurveda has the answers. By understanding your unique constitution and applying simple changes, winter doesn’t have to be a drudge. Winter is known as Kapha season with strong Vata undertones, and you’re more likely to feel heavy, sluggish, cold and dry. Now is the time to eat healthy, warm, cooked, oily (ghee) and spicy foods with plenty of seasonal vegetables; for most of us, 60% liquid foods like soups, curries and dals and 40% solid foods. Drink plenty of hot water/herbal teas and keep moving, getting plenty of fresh air, connecting to sunlight and cultivating a daily yoga practice. This way, you will nourish yourself from the inside out by keeping yourself supple, strong, and free from stagnant energy. If you have the time after yoga, apply some hot Mahanaryan oil to your body or any aching joints. Here are two yoga poses that will help you this winter.

MARJARYASANA BITILASANA
Cat Cow Pose


Not everyone can do an hour of yoga every day, so simple exercises to warm the spine and joints and a few sets of Sun Salutations or Moon Salutations are sufficient. If you incorporate pranayama and relaxation at the end of your practice, you will be doing well. Start with some deep breathing exercises (pranayama) whilst lying on your back and ensuring you are warm and comfortable. Take a deep breath in through the nose, hold for three counts and exhale through the nose, continue for five rounds. After Supine Twist, come to Child’s pose and then move into Table Top pose. Inhale, lift your head up, tilt your pelvis and look up for cat; exhale, round your spine, tucking your chin into your chest for cow. Continue connecting your breath with your movements for five rounds. This versatile flowing movement warms the spine, increasing the range of flexibility and motion; it stretches, strengthens and lengthens the body whilst increasing awareness and focus. It is stimulating and relaxing and helps open/expand the chest/lungs, keeping the heart active.

DNDAYAMANA
BHARMANASANA
Sunbird Pose



Also known as Balancing Table Pose you can practice this pose after Cat Cow. Stay in Table Top Pose, inhale, engage your core, lift your right arm and left leg, gazing down or forward, exhale and come back to Table Top Pose. Inhale, lift your left arm and right leg, exhale and come back to Table Top Pose. Continue for five rounds, remembering to breathe. As a variation, you can rotate your wrists and ankles in an anti-clockwise and then clockwise direction whilst holding the arms and legs up; this way, you are releasing any trapped energy in the joints at the same time. You can also bring your knee to your nose for a more dynamic flow. Keep your shoulders and hips in line, and if you need to, put a blanket underneath your knees for comfort. After five rounds come to Down Ward Facing Dog and practice six rounds of Sun Salutations. This pose stretches, strengthens and lengthens the body whilst increasing focus and concentration. It is great for our core strength and increases our digestive fire (Agni). It maintains our spinal health and thus has a positive effect on our nervous system and our mental health. It is also energising and relaxing.

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