It’s cold outside! So that gives us an excuse not to do yoga practice, doesn’t it? Yes. In the winter months, blood circulation decreases to the dermis (skin) which lowers the body temperature. This may leads to constriction of joints and muscles. To overcome this problem, creating a home workout routine can be beneficial as it is stress free, and customizable whatever you need. yogasanas in winter are of immense help to increase the heat production in the body to keep you warm and active.

Let us learn how to execute few important yoga poses to beat the cold.

Best Yogasanas in winter to warm up

Balasana (Child’s Pose)

This asana brings more awareness to your body to produce heat, improves digestion, and clears the respiratory tract (lungs and bronchea).

How to perform

  1. Kneel down on the floor and touch your big toes to each other. Once you are comfortable, spread your knees wide apart. Now inhale.
  2. Bend forward, and lay your torso (abdomen) between your thighs. Now exhale.
  3. Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip that they point towards the navel to settle down on the inner thighs.
  4. Stretch your arms forward and place them in front of you. Now, release the fronts of your shoulders to the floor.
  5. Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.


Avoid this during diarrhea, head injuries, and hypertension (high B.P.).

Utkatasana (Fierce/Chair pose)

This is one of the best yogasanas in winter to turn up the inner heat by promoting the blood circulation.

How to perform

  1. Keep your big toe mounds to touch with a slight space between your heels; in such away your legs parallel to one another.
  2. Then as you were sitting into a chair, send your weight back and down.
  3. Extend your arms up alongside your ears.
  4. Slightly scoop the tail bone down toward the floor to fire up the abdominal muscles.
  5. Take deep breaths for 30 seconds.


Avoid this asana if you have back pain, knee injuries or surgery.