While everything around is scattered with beautiful, glistening snow and we can often see our breath with every step outside, our bodies also feel the chill. It is no secret that muscles tighten, simple movements feel heavier, and joints stiffen. Winter becomes an inadvertent invitation for us to slow down and to focus on nurturing our bodies through mindful yoga practices. Especially beneficial for those with arthritic joints or prior injury, yoga helps keep the body warm, balanced and mobile, while supporting mental health during these colder days.
During the Kapha season, which brings qualities like heaviness, coolness, and stability, it’s true that our bodies and minds can feel rather sluggish and listless. Thankfully, Ayurveda offers seasonal routines which can support one’s health during the winter and intentional yoga practices that can help combat the winter weariness that we feel in our body, mind, and soul.
How Does Yoga Help Joints?
Not only does gentle yoga activate muscles, encourage circulation and stretch joints, but it also stimulates endorphin release which can improve mood and reduce an individual’s perception of pain. Research further shows that yoga can reduce inflammation and stiffness, even for individuals with conditions like osteoarthritis and rheumatoid arthritis, making it a universal way to exercise and stay healthy.
According to the National Institute of Health (NIH), a controlled trial involving 756 individuals with knee osteoarthritis revealed that yoga significantly improved their joint health. It further identified a beneficial outcome for both joint mobility and comfort, plus showed measurably reduced stiffness and improved functionality overall.
Yoga isn’t just for knees, it supports all joints including shoulders, hips, and ankles without the risk of high impact damage. Through gentle stretching, joints stay lubricated which reduces pain and allows the participant to move mindfully and to concentrate on breath awareness. No matter a person’s age or fitness level, yoga is inviting and inclusive.
Combat Stiffness Through Movement
Along with clear benefits for joints and muscles, yoga is a mood booster and what better way is there to beat the winter blues than with a yoga session? At Roots Yoga & Healing, we provide a welcoming space to do just that. Our studio is a modest sanctuary to stretch, reflect, heal, and grow and of course, stay cozy and warm, too.
All these things together create the perfect platform for moving well through winter and the best part with yoga is that it doesn’t matter if you’re a novice or an experienced yogi! Any gentle movement is beneficial for the body, but there are several poses that are a relief to sore joints.
Downward-Facing Dog
In the Downward-Facing Dog pose or Adho Mukha Svanasana, the shoulders, arms, and legs are strengthened while providing a rewarding stretch for the calves and hamstrings. To reduce additional pressure on knees or wrists, soft blocks can be used under the hands.
Seated Spinal Twist
Also known as Ardha Matsyendrasana variation, the Seated Spinal Twist encourages spinal mobility and is designed to release tension in the lower back. Movement involves gentle twists as the participant is seated comfortably.
Supported Bridge Pose
With the help of a soft block or pillow under the sacrum for gentle support, this pose helps to open the chest, strengthen the glutes and hamstrings, and targets lower back stiffness.
Legs Up the Wall
It will feel relieving to reduce swelling and pressure with the Legs Up the Wall pose, also known as Viparita Karani. Knees and ankles are well-supported or can be bent. This pose carefully stretches hamstrings and relaxes back muscles
Reclined Bound Angle
The Reclined Bound Angle or Supta Baddha Konasana, opens the hips and groin, stretches the inner thighs, and works to reduce tension in the lower back. Cushions can be used under the knees for additional support.
With any of these poses, it is important to move slowly, breathe deeply, and to never push into pain. Props such as soft blocks or blankets can always be incorporated to maintain an individual’s comfort level and to support their abilities on the mat.
Come Stretch with Us!
At Roots Yoga & Healing, we specialize in joint-friendly yoga sessions that are tailored for all levels. Whether you’re managing stiffness, living with arthritis, or recovering from an injury, Jamie is an experienced instructor who can guide you through gentle movements that not only improve mobility, but also build strength and keep your joints strong.
For us, yoga is about more than exercise and staying healthy, it’s a winter survival tool for stiff joints! Here, you can turn that winter stiffness into winter strength and move with confidence all season long! Book your session online at www.rootsyogamindbody.com and we’ll see you in the studio!