Mind for Life

Simple yoga exercises to begin the day and feel refreshed this winter

Good morning. Rise and shine! Winter mornings are usually gloomy and cloudy making each one of us lazy to climb out of bed. Why get out in the cold, when you can cozy up in your blanket for a few more minutes? Gloomy mornings mean gloomy mood and a lazy start to the day. Want to know of a few yoga poses that can get you refreshed and energetic during winter? These asanas and simple breathing exercises can be done before leaving your bed. Yes, that’s right. Stay in bed and get refreshed with few simple stretches and breathing exercises. No yoga mat or fitness outfit required. 

Practice and hold each asana for 5-10 breaths and ensure that you inhale and exhale with full breaths to gain maximum benefit of each asana. Ensure that your entire body and mind is relaxed, concentrate on your breathing and transition gently between each asana.

Pranaam Asana- Indian Namasthe

  • Lie down with your back on the bed, bring your palms together and place it in the middle of your chest (heart chakra)
  • Keep your eyes closed and take deep long breaths in and exhale
  • Focus on your breathing and hold for 5 deep long breaths.
  • Gently rub your palms together and make them warm
  • Gently place your palms on your eyes, spread the warmth across your face and open your eyes with a smile.

Dandaasana- Staff pose

  • Turn towards your right side, take support and get up and sit on your bed
  • Legs are placed together and stretched out forward
  • Hands are placed on the sides near your pelvis with palms facing the bed.
  • Back is straight
  • Slowly bend your right toe first and take deep long breath in and exhale.
  • Straighten your right toe and bend your left toe with deep inhale and exhale.
  • Repeat this 5 times.

Sukhasana- Cross-legged pose

  • After Dandaasana, fold your legs and sit in a cross-legged pose
  • Back is straight
  • Gently place your right palm on your left knee, left palm should be placed near your left side of your pelvis on the bed
  • Turn your upper body towards the left side and look at the back while twisting from your waist.
  • Hold the position and deep inhale and exhale
  • Release your right palm and come back centre
  • Repeat the steps with your left palm on the right knee.
  • Repeat this 3 times.

Parsva Sukhasana – Seated side stretches.

  • Sit in Sukhasana or cross-legged pose with back straight
  • Place the left palm near the left pelvis with palm facing the floor
  • Lift your right hand up and stretch it towards the ceiling
  • Gently bend towards the left side with your right hand stretched above the head and breathe
  • Hold the position for 5-10 deep long breaths
  • Repeat the same on the left side.
  • Repeat the asana twice while focusing on your breath.

Nadi Shodhan Pranayam- Nostril breathing

  • Sit in a comfortable posture on your bed with your eyes closed
  • Place your hands on your knees with palms facing the roof/ceiling
  • Keep your back straight, shoulders relaxed and elbows can be slightly bent
  • Gently place your right thumb on your right nostril and close your right nostril
  • Deep inhale and exhale from you left nostril
  • Gently release your right nostril and breathe normally
  • Repeat the steps on left side, closing your left nostril with your left thumb and breathing from your right nostril
  • Repeat it 10 times on each side

Once you finish the Pranayam, bring your palms together in namaste (the first asana), gently rub your palms together and generate enough amount of warmth. Place your palms on your eyes and spread warmth across the face. Slowly open eyes with a smile on your face. These asanas will help in enhancing energy flow throughout your body, making you feel refreshed and ready to jump out of bed. It helps in increasing your body warmth during winter, increases concentration and improves respiration. Have a great day. Namasthe!

If you need  support our health practitioners and MFL Counsellor/ Yoga trainer,  Karthika  can support you. Please send us an email on info@mindforlife.org.au.

Karthika Thomas
Counsellor/ Power Yoga Instructor MFL
Contact us or  for further support Info@mindforlife.org.au.

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