Yoga for winter: 5 poses to warm and restore

When the mornings are cold and the days are short, maintaining a movement practice can feel challenging. But winter is not a reason to stop moving, it’s a reason to move differently. Yoga offers a particularly beautiful practice for the cooler months: warming enough to shift stiffness and generate heat, gentle enough to honour the body’s natural inclination toward restoration.

These five poses make an excellent 15-minute winter morning sequence. Work slowly, hold each pose for five to eight breaths, and allow yourself to be in the experience rather than rushing through it.

Cat-Cow (Marjaryasana-Bitilasana)

Begin on all fours. Inhale, drop the belly and lift the gaze (Cow). Exhale, round the spine toward the ceiling and drop the head (Cat). Repeat slowly for eight cycles. This gently warms the entire spine and wakes up the nervous system.

Child’s Pose (Balasana)

From all fours, sink the hips back toward the heels, extend the arms forward and rest the forehead on the mat. Hold for eight breaths. Child’s pose is deeply calming and opens the lower back, an area that often holds winter tension.

Seated Forward Fold (Paschimottanasana)

Sit with legs extended. Inhale to lengthen the spine, then exhale and hinge forward from the hips. Don’t force it, simply let gravity and breath do the work over five to eight breaths. This pose stimulates digestion and quiets the mind.

Supine Twist (Supta Matsyendrasana)

Lie on your back, draw one knee to the chest, then guide it across the body. Extend the opposite arm wide and gaze away from the knee. Hold for five to eight breaths, then switch sides. A wonderful release for the hips and lower back.

Legs Up the Wall (Viparita Karani)

Lie on your back with your legs resting up against a wall. Close your eyes. Hold for two to five minutes. This restorative pose improves circulation, calms the nervous system and is a perfect close to any winter practice.