Warming up in winter…

Staying warm on these chilly days can be tricky, luckily as often is the case, yoga has solutions. I thought I’d share a couple of my favourite winter warming practices to help you stay snug during the chilly winter months…

For one Melbourne winter I taught yoga classes in a very cold and draughty hall, the wind would howl outside and sneak in and we would all begin the class shivering. It was challenging but a great opportunity for my students and myself to explore the warming practices yoga offers, these are a couple of my favourites – some not strictly yoga but that all depends on your definition of yoga.

  1. The bum shuffle – this is a great core workout guaranteed to get the blood pumping and warm up the whole body. Begin in dandasana, sitting on the floor with both legs straight out in front of you. Toes up to the ceiling and some space out in front. Then simply shuffle forwards, one butt cheek at a time, when you run out of room go into reverse and shuffle back again. To add intensity you can hold your arms out in front and push each arm forwards with the leg on that side. Heads up that the back and forth motion can cause the occasional wardrobe malfunction so be prepared to rearrange things but this is a fun and fast warming and energising practice.
  2. The train breath – this is a variation of Bhastrika, the bellows breath which is done by breathing very short, fast in and out breaths through the nose. Like bellows pumping up a fire this breath warms you up from the inside out. The train variation adds some arm movements, like choo choo train arms, you keep the elbows in at your sides ands move your hands forwards, down, back and up in a circular motion timing it so they come back into the sides on the out breath, knocking the breath out of the ribs. Only do 10-15 breaths before you stop at a station for a few long deep breaths, usually 3 rounds of 10 breaths is enough to warm me up and, as always, if you feel at all uncomfortable at any time release the practice.
  3. Marching – a great way to move around the house or practice on the spot marching gives you a good warm up and cardio work out. Optional swinging arms add more warmth and the higher the knees go the stronger it is so adjust to suit your body and energy levels. You can also play with the pace, speeding up or slowing down to suit your needs.

Have fun with these.

Love and light,





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