Winter Stiffness: Yoga Asanas To Maintain Flexibility In Winter

Achy joints are one of the most common health issues people face during winter. Many joint-related health issues such as arthritis, lupus, fibromyalgia, etc. exacerbate joint pain during cold winter months. Many studies associate joint paint in winter with barometric pressure which can cause stiffness and decrease flexibility. This can hinder every day life by physically restraining you. This is where yoga comes into picture. Yoga for thousands of years has been appreciated for its many health benefits by Ayurveda and in recent times by modern science. It can help you stay flexible which ensures your mobility is not hindered during cold winter months. Keep reading as we explain step-by-step of yoga asanas you can try this winter to reduce stiffness and promote flexibility.

Yoga asanas to ensure flexibility through winter

1. Paschimottanasana 

• Sit straight in your legs straight in front of you
• In this position, your feet's soles should be facing front
• Slowly bring your torso closer to your legs and as far as possible
• You can use your hands to hold your feet, this may increase how far you can reach
• In this position, your stomach and chest are supposed to be touching your thighs
• Your face can be facing the front or towards the legs, whichever may be comfortable
• Hold this position for 10-20 seconds and sit back up
• You can repeat it a few times based on your convenience

2. Bhujangasana  

• Lie on the floor, face facing the ground
• Now, place your palms on your sides and slowly lift your torso
• At this point, the only body parts touching the ground should be your palms and lower body
• Hold this position for 30 seconds and release
• Repeat 3-4 times daily

3. Balasana

• Sit straight with your legs folded
• At this point, your feet are supposed to be facing upwards
• Now, slowly bend your torso forward on the floor
• At this point, your arms should be extending forward as well, as far as possible
• Your face should also be facing the floor as well as your palms
• Your calves, forehead, and palms should all be touching the ground in this position
• As it only stretches your body and is a resting pose, it provides comfort and relaxation
• Hold this position for 10-15 seconds and perform 4-5 sets daily.

4. Trikonasana

• Looking straight ahead and comfortably spaced apart on a level surface
• Your right foot should now be facing outside with the heel pointed inward
• The heels ought to be parallel to one another
• Take a deep breath in and bend your torso to the right at the hip while straightening your left arm While you wait, you can put your right hand anywhere you feel comfortable, such as your ankle, shin, or even the mat
• You can look up at your left palm if it's comfortable for you while keeping your head in line with your torso
• Allow the body to unwind a little bit more with each breath and repeat 10 times each side

5. Marjaryasana-bitilasana

• Get on your knees and hands (How you would imitate a four-legged animal)
• Lift your back upwards, forming a mountain-like structure
• While you do that, make sure you push your face inwards, looking at your own torso
• Now, push your back inwards, forming a 'U' position with your back
• While you do that, look toward the ceiling
• Repeat mountain motion with face inwards and then ‘U' structure with face upwards for a minute

Add these yoga asanas to your workout routine this winter to avoid joint stiffness and promote flexibility.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Associations between weather conditions and osteoarthritis pain, NCBI, 2023

Exploring the therapeutic effects of yoga and its ability to increase quality of life, NCBI, 2011

Impact of 10-weeks of yoga practice on flexibility and balance of college athletes, NCBI, 2016

The effects of selected asanas in Iyengar yoga on flexibility: Pilot study, Journal of Bodywork and Movement Therapies, 2014