Beat the Winter Blues with Yoga

It’s easy to fall into the winter blues when temperatures plummet and it’s dark and dreary outside. You
might find that you start feeling lethargic and it might become harder and harder to get out of bed in the
morning. These are all symptoms of seasonal affective disorder, or SAD, a seasonal form of depression
triggered by the lack of sunshine in the wintertime. The source of the problem comes from a disturbance
in your body’s circadian rhythm that changes your body’s levels of serotonin and melatonin. If you find
yourself feeling blue, here are some tips to help you feel better through the winter months!

Stick to a Schedule

Most people who suffer from SAD have a hard time sleeping at night and waking up in the morning.
Keeping your body on a regular sleep schedule can help you get a better night’s sleep which deters
symptoms of seasonal affective disorder.

Spend Time with Others

Having quality time with friends and loved ones can really lift your spirits when the weather is cold and
grey outside. Plan fun activities to do, grab a cup of coffee, a meal, or coordinate going to a yoga class
with your friends. Having some things to look forward to during the week will help tremendously!

Take Time to Exercise

Giving your body exercise and exposure to light during the winter months is one of the best ways you can
combat SAD. No one likes to be cooped up inside for a long period of time, so if it’s not too cold, try to
get outside as much as you can. Walking or running outside can be very beneficial to the body since you
get exercise and exposure to sunshine and light. If you can’t get outside, then take your exercise inside!

Spend 30 minutes on a bike, treadmill or make time for your favorite yoga class.

Yoga practice is a great way to combat SAD by tapping into the mind-body connection. It is an incredible
tool to reset the nervous system and help release tension and stress by increasing your serotonin levels. If
you have a case of the winter blues, try incorporating these poses into your practice.

Standing Backbend

Start by standing on your mat with your feet planted strongly on the floor. Firm your glutes and raise your
hands up over your head with your palms together. Push your hips forward, look backwards and lift your
chest up towards the sky. This pose will help open your heart and lengthen your body.

Child’s Pose

Let your body relax and reset in Child’s Pose. From all fours, sink your hips back toward your heels and
lower your body towards your thighs. Reach your arms out in front of you and rest there for as long as
your body needs.

Legs Up the Wall Pose

Cold weather can decrease blood circulation in the body, so incorporating Legs Up the Wall Pose
can regulate blood circulation and break up tension in your legs. Sit with your hips close to the
wall and stretch your legs up on the wall. Let your arms relax by your sides and settle your
breath.

If you find yourself feeling down, give your body a re-charge with these daily practices and yoga
asanas!