Winter Slow Flow: 9 Warming Poses

Cooped up inside waiting out winter's deep freeze? This practice would be a wise use of your time.

Author:: Dana Meltzer Zepeda
Publish date:: Jan 13, 2015

Supta Baddha KonasanaTo set up, prop a bolster up on two blocks—one at its medium height toward the end of your mat and one at its lowest height a few inches in front of that it. Place a blanket at the top of the bolster to serve as a neck support. Sit about an inch in front of the bolster with knees bent and feet on the floor. Gently recline over the bolster and then bring the soles of the feet to touch with knees out. You can place blocks or a blanket under the thighs if your hips are tight and need support. Rest here for about 5 minutes or until you feel ready to move on. To come out, bring your hands outside your knees to draw them back toward one another, bringing the soles of the feet on the floor. From there, gently roll over to your side to come off of the props.See also7 Restorative Poses to Stay Grounded

AnjaneyasanaTransitioning from Downward-Facing Dog, lift your right leg up, draw the knee in to your chest and place the right foot between your hands. Lower your left knee onto the floor and bring the arms up overhead alongside the ears for Low Lunge. Take 5 breaths here. Then lower your hands to the mat, lift your left knee and step the right foot back into Downward-Facing Dog. Switch legs and repeat on the other side.See alsoHow to Stay Healthy This Winter

Prasarita PadottanasanaTransitioning from Warrior II on the right side, straighten your right leg and turn your feet toward one another. Press your feet into the mat and engage the inner arches. Hinge forward from your hips, extending your torso. Bring the hands onto two blocks and maintain length in your spine as you let the head hang low. Take 5 to 10 breaths here. Bring your hands onto the hips and press the feet into the ground as your rise up. Come back into Warrior II to cartwheel the hands down to frame the front (right) foot and step back into Downward-Facing Dog. Repeat Warrior II and Wide-Legged Forward Bend on the left side.See alsoA Quiet Forward-Bending Practice for Winter

Reclining Bound Angle Pose

Supta Baddha Konasana

To set up, prop a bolster up on two blocks—one at its medium height toward the end of your mat and one at its lowest height a few inches in front of that it. Place a blanket at the top of the bolster to serve as a neck support.

Sit about an inch in front of the bolster with knees bent and feet on the floor. Gently recline over the bolster and then bring the soles of the feet to touch with knees out. You can place blocks or a blanket under the thighs if your hips are tight and need support. Rest here for about 5 minutes or until you feel ready to move on. To come out, bring your hands outside your knees to draw them back toward one another, bringing the soles of the feet on the floor. From there, gently roll over to your side to come off of the props.