Yoga for the winter

In winter, it's better to practise yoga indoors. Remember to do proper warm-up exercises. This way you'll maintain your health and keep calm.

Surya Namaskar

While indoors, do plenty of Surya Namaskar (sun salutation). This will help you keep warm, flexible and increase your energy. Your body will feel more nimble.

Breathing

Do lots of chest breathing. Sit in any meditative posture, say Sukhasana (the easy pose), Vajra-sana (warrior pose) or Padmasana (the lotus pose), with hands on your knees. Take slow, deep breaths, let your chest expand and contract as much as possible. Do this 10 to 15 times.

Do lots of pranayamas (yoga breathing exercises). The best for this season is Surya Bhedana (right nostril breathing).

Stretching

Stretch your spine with yogic exercises. Stand with both feet apart. Now stretch both hands above your head. Inhale and bend backwards from the waist. Then exhale and bend forwards. Repeat 10 to 15 times. Those suffering from lower back problems must avoid bending forwards.

Limb exercises

Exercises for the limbs include Trikonasana (triangle pose), Tadasana (mountain pose), Utthita Trikonasana (reversed triangle pose), sitting poses such as Paschimot-tanasana (seated forward bend), inverted postures like Viparita Karani (legs up the wall, inverted pose), prone poses such as Bhujangasana (cobra pose), Chakrasana (wheel pose), Dhanurasana (bow pose) and Shalabhasana (locust pose).