In the winter season a beginner or an intermediate practitioner should practice dynamic yoga, which means instead of holding a pose for a few seconds, one should practice each shuksham vayama and asana 2 to 5 times continuously.

While practicing yoga in winter, it is advisable to practice it indoors and only after a proper warm up, in order to have good health, lots of energy and a calm mind. We should honour our body by working with the rhythm of nature.

Here are some yogic practices specially for the winter season.

1. Chest Breathing
Sit in padamasna or sukh asana with your hand on your knee in Ghyan mudra. (tip of index finger touching tip of thumb, other three fingers being straight). Inhale deeply, expand your chest and hold your breath as long as you are comfortable. Then exhale slowly to relax the whole body. Repeat minimum 15 times.

2. Spine exercise
Stand with legs apart and place both your hands on your hips; thumbs pointing forward. Slowly bend backward from the waist while inhaling, then bend forward while exhaling. Repeat at least 10 times. People with lower back problem should not bend forwards.

3. Blow a balloon
For relief from persistent breathing problems blow balloons, as this helps increase lung capacity.

4. Surya bhedi prayanam
Sit in a comfortable meditative pose with head and spine straight. Keep you eyes closed and form the Ghyan mudra (as explained above) with your hand. Now close the left nostril with ring finger and inhale slowly and deeply through the right nostril. Then close both nostrils; after a few seconds exhale slowly through the left nostril, keeping the right nostril closed with the thumb. This is one round. Do a minimum of five rounds in a day.

Benefits: This pranayama creates heat in the body and counteracts imbalance of the wind element. It makes the mind more alert and is beneficial for low blood pressure. It stimulates and awakens the pranic energy by activating Pingala nadi.

Precaution: People suffering from heart disease, high blood pressure and epilepsy should not practice this pranayama.

Lingam mudra >>