Winter Yoga

Winter is a time of deep stillness and inner reflection.  We can use winter’s introspective energy to gain clarity and insight for the spring cycle of growth and expansion. Willpower and determination is required to look deep into the darkness of this season to face our deepest fears, our hidden realms, and our unconscious minds. In Traditional Chinese Medicine winter is the time when the water element is dominant and the energy in the kidneys and bladder channels becomes the strongest.  If the energy of the kidneys are weak than excess fear may arise or feeling of depression may occur, but if the kidneys are strong than we can access abundant willpower, courage and determination to survive and flourish in this season of darkness. Below are yoga poses that help strengthen the kidneys. This helps to give us personal power during the long dark days of winter.

Twists

• Ardha Matsyendrasana (Half Lord of the Fishes Pose)

From a seated position with both legs out in front of you, place the left foot on the floor on the outside of the right knee, left knee pointing skywards. Bend the right knee and bring the right foot to the outside of the left hip. Inhaling to straighten and lengthen the spine, exhale as you twist to the left and bring the right elbow to the outside of the left knee. The arm may be bent or straight. Remain in this simple twist for several breaths, lengthening the spine with the inhale and deepening the twist with the exhale. Twists are generally detoxifying for the internal organs. This twist is particularly beneficial to the back body where the kidneys are located.

Back Bends

• Kapotasana (Pigeon Pose)

From downward facing dog, assume an easy pigeon pose, letting the right knee come behind the right hand, the right foot by the left hip. The left leg extends behind you. Inhale and lengthen the spine, lifting the heart skywards. Press through the hands, roll the shoulder blades together and down the back as you attempt to square the hips to the front of your mat and root the pelvic floor towards the earth. The hips may float above the mat and you may find that coming up onto the fingertips is more comfortable. What is important to focus on is the bend in the lower back, increasing blood and energy flow in this area by engaging the muscles.

Forward Folds and Seated Positions

• Sleeping Swan

Assume pigeon pose as above, lengthening the spine and lifting the heart with the inhalation. As you exhale, walk the hands forward and let the torso round over the right leg. Release completely into the pose, letting the hips fall where they may. Focus on breathing into the back body. This pose is a Yin Yoga pose and should be done in a relaxed manner without force or muscular energy. Repeat on the other side.

• Baddha Konasana

This is a simple seated posture that stretches the inner thighs and stimulates the kidney meridian. It also opens the sacral area when folding forward. Bring the soles of the feet together, holding the tops of the feet with the hands. Bring the feet as close to the pelvis as possible. Using the leverage of the hands binding with the feet, lift the chest forward and lengthen the spine. You may fold forward with a flat back, using the elbows to open the inner thighs or take a more yin approach and allow the back to round, opening the back body and releasing the sacrum.

Inner Thigh Stretches

• Upavistha Kona Asana

This is simply a wide-legged seated forward bend. This is often an intense posture for many students, but this is a key area of the body where the emotion of fear is held, which often blocks the second chakra energy. Encouraging fluidity in the hips and pelvis can create a graceful and flowing energy in the body that translates to everything from better organ function to more relaxed mannerisms.

Kriyas (Movements)

• Hip Circles

Simply standing with feet hip width apart, place the hands on the hips and begin to make the largest, most fluid circle you can with the hips. You may also try to make a figure eight with the hips. This simple movement awakens the second chakra and encourages fluidity and gracefulness in the hips. It is also a gentle massage for the lower abdomen.

Breathing Techniques

• Kapalabhati

This rapid abdominal breathing is an advanced pranayama technique. Only those who are trained in the full yogic breath should attempt more advanced techniques. Essentially, kapalabhati is a rapid pumping of the diaphragm (lower abdominal breathing). It is a general energy cleanser that is toning and rejuvenating for such internal organs as the kidneys. It is generally practiced in sets of 60 to 120 breaths, but students new to pranayama are encouraged to start slowly and build up to the full number of breaths. Rest in childs pose or savasana after this exercise.
Namaste!