Bhujangasana or cobra pose can help reduce stiffness and stretch out the spine
Aches, pains, and stiffness in the body are more common in the winter for a reason. Muscles constrict and become stiff when it is chilly outside and there is less sunshine available. Muscles begin to contract in order to produce heat within the body. One sign that the body is trying to produce heat on its own is shivering. Wintertime inactivity is further increased by the absence of sunlight.
Yoga could assist you in maintaining flexibility, minimising bodily aches and pains, and preventing stiffness with regular practice. The body’s use and movement are the best ways to relieve joint discomfort. Continue reading as we discuss the best yoga asanas to keep winter stiffness at bay this season.
Here are 5 yoga asanas to help beat stiffness in winter:
1. Uttanasana
- Stand straight
- Now, slowly bend forward
- The goal is to place your palms on the floor (folding your body in half)
- Touching your toes may also be enough if you are unable to bend far enough. As discussed above, this position can be modified. Hence, taking your hands as far toward the floor as they can is adequate and helpful.
- At this point, your face is supposed to be facing your legs, top of your head facing the floor
- Repeat this a few times in small intervals
2. 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
3. Adho mukha Marjariasana
- 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
4. Adho mukha Svanasana
- Lay flat on the ground facing the floor
- Slowly lift your torso and form a mountain-like structure with your body
- Your palms need to be farther apart and reaching outwards (in comparison to your shoulders)
- On the other hand, your feet need to be placed next to each other
- At this point, the only body parts touching the ground should be your palms and feet
- Your face needs to be facing inwards and downwards, at the same angle as the arms
- Your body must form a triangle (your hands, hips, and feet being the corners)
- Hold this position for a few seconds and repeat 10 times at least
5. 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
Add these yoga poses to your routine this winter to avoid stiffness and ensure flexibility and ease of movement.
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 own doctor for more information. NDTV does not claim responsibility for this information.
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