As the world transitions into winter, nature slows down, inviting us to do the same. According to Ayurveda, winter is dominated by Vata and Kapha Doshas, bringing a mix of cold, heaviness, dryness, and stillness.

These qualities, if left unchecked, can lead to stagnation, fatigue, or dryness in body and mind. Restorative yoga, with its emphasis on deep rest and nourishment, offers a perfect antidote to the season’s challenges while supporting a calm, grounded energy.

Why Restorative Yoga for Winter?

Winter is a time for slowing down, reflecting, and replenishing energy reserves. Restorative yoga supports this natural rhythm by:

Strengthening immunity: Deep relaxation supports the nervous system, boosting resilience.
Cultivating steadiness: The practice grounds Kapha's heaviness and balances Vata's tendency toward restlessness.
Regulating the nervous system: This mindful, peaceful practice encourages rest and peace to down-regulate anxiety

Key Elements for a Winter Practice

Create Warmth: Practice in a cozy, warm space. Use layers, blankets, and even a heating pad to combat winter’s chill. Candles or dim lighting enhance a soothing atmosphere.
Slow, Rhythmic Breathing: Focus on breathwork like Nadi Shodhana (alternate nostril breathing)
Use Props Generously: Support your body with bolsters, blankets, and blocks to encourage complete relaxation in each pose.
Longer Holds: Give yourself time in each pose, allowing the body to fully relax and the mind to settle.
Grounding Visualizations: During each pose, imagine yourself rooted like a tree, drawing strength and warmth from the earth.

Restorative Yoga Sequence for Winter

1. Reclined Hero’s Pose (Supta Virasana)

How: Sit on your heels with knees bent, placing a bolster along your spine. Lean back, resting your torso on the bolster and letting your arms relax at your sides.
Why: Opens the chest for easier breathing and stretches the thighs, grounding Kapha energy while promoting circulation.

2. Supported Child’s Pose (Balasana)

How: Kneel on the mat, sitting back on your heels. Place a bolster or folded blankets under your torso for support. Stretch your arms forward or let them rest beside your body.
Why: This comforting pose helps quiet the mind and balances Vata dosha.

3. Twisting Reclined Pose

How: Lie on your back, bending your knees and dropping them to one side while keeping your torso neutral. Place a bolster or blankets under your knees for support. Switch sides halfway.
Why: Twists gently massage the digestive organs, promoting warmth and aiding winter digestion.

4. Supported Bridge Pose (Setu Bandhasana)

How: Lie on your back with knees bent and feet flat on the mat. Place a bolster or block under your sacrum for support. Let your arms rest by your sides or on your belly.
Why: Opens the heart and hips, countering the cold, stagnant energy of winter while stimulating circulation.

5. Savasana with Eye Pillow and Blanket

How: Lie on your back with a blanket covering your thighs and an eye pillow or folded cloth over your eyes. Place a bolster under your knees if needed.
Why: The ultimate restorative pose invites the body into deep rest, balancing the heavy qualities of Kapha and calming Vata-induced anxiety.

Post-Practice Ayurvedic Rituals

After your yoga practice, continue to embrace winter’s nurturing energy with these Ayurvedic rituals:

Sip Spiced Teas: Enjoy warm teas made with ginger, cinnamon, or CCF (cumin, coriander, fennel) to support digestion and warmth.
Abhyanga: Use warming oils like sesame or almond for a soothing self-massage to combat dryness.
Enjoy Nourishing Foods: Favor warm, moist, and grounding meals such as soups, stews, and spiced grains.
Take a Warm Bath: Enhance relaxation with Epsom salts and calming essential oils like lavender or orange.

Winter invites us to slow down and turn inward, making it a beautiful opportunity to nurture body, mind, and spirit. Through restorative yoga and Ayurvedic self-care, you can align with the season’s natural rhythm, fostering resilience and grounding to carry you through the colder months.

Let this practice be your sanctuary—a space to recharge, reflect, and renew as you embrace the stillness and beauty of winter.

Restorative School