Work Up A Sweat At Home This Winter With A Great Yoga Routine

by Nisha Gulati

The ideal way to stay fit even when you’re snowed in or it is cold outside is to commit to a yoga routine that you can easily do at home. One should practice a style that helps build heat in the body and bring up one’s heart rate to burn sufficient calories and strengthen muscles, even in a constricted space, minus the props.

The best yoga lineages to borrow your asanas from are the Ashtanga / Vinyasa flow done for a period of at least 45 minutes, three to six times a week. A sample routine would look something like this:

Surya namaskar

Warm Up
Do five sun salutations (surya namaskars) of version A from the Ashtanga primary sequence:

  • Stand with your feet together, arms by your sides. Keep your spine erect, chest lifted and shoulders rotated back.
  • Inhale, raise your arms up, join palms together and gaze at your thumbs.
  • Exhale and bend forward from your waist, placing your palms flat on the floor by the sides of your feet. Attempt to keep your legs straight.
  • Inhale and look forward, bend your knees as you step or jump your feet back into plank position. Bend your elbows and lower your plank if you are an advanced-level yogi.
  • Inhale and lift your upper body into an upward dog position. Be sure to firmly press your palms down and straighten your arms as you lift your chest and gaze up at the sky. Your thighs and knees should also lift up off the ground, feet flat on the floor.
  • Exhale and then now push your body into a downward dog position. Attempt to push your heels into the ground, keeping your hips up as high as possible and fix your gaze at your navel. Hold for five counts.
  • Inhale, look up as you step or jump feet up to your starting position without standing up.
  • Exhale and fall forward from your waist.
  • Inhale slowly, stand up as you raise your arms, palms together, and then finish with an exhale and drop your arms back down by your sides.

Repeat the sequence five times.


The Workout
Follow this up with six postures of your choice. They should consist of:

  • Two standing asanas like warrior 1 and 2
  • Twisting postures like parivrtta trikonasana (spinal twist)
  • Two inversions like the shoulder stand and headstand.

To make the workout more effective, be sure to do a Vinyasa pose to transition between each of the six asanas you choose. Vinyasas consist of a plank position followed up by an upward dog and then a downward dog position.

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