With mindfulness against the winter blues

Jan 08, 2020

Winter time is the yin to your yang

Brr, it's so cold and grey outside. You'd love to crawl under your covers and not come out until spring. Although it's tempting to not move and just snuggle on the couch, the cold weather is actually all the more reason to get moving to stay healthy.

When you're cold, your blood flow decreases, which not only slows down the function of your organs, but also further lowers your body temperature. This can lead to constriction of muscles, joints, and even your perspective. With the right yoga exercises, you can counteract this, develop inner warmth, and recharge your energy.

What is the energetic significance of winter for your body?

We tend to want to have just as much energy in the winter as we do in the warmer seasons. Our schedules and to-do lists are jam-packed because, after all, we want to be constantly productive. Yet the winter season is a time when nature slows down. In traditional Chinese medicine, the winter season is the yin season, a cycle of decreasing energy and increasing calm. A wonderful time for deep reflection and introspection; a kind of restart button for body, mind and spirit. Winter, then, gives us the opportunity to take advantage of nature's falling energy cycle to relax, mindfully retreat, and look closely at where you've been, where you are now, and where you want to be in the future. The insights you gain from this observation will help you prepare for the coming spring and start anew with the awakening of nature.

Refuel yin energies through mindfulness

Downshift, become more mindful and enjoy.

Take time for the yin to your yang. According to Eastern traditions, the harmonious balance between these two feng shui energies forms our elixir of life. Yin represents passive energy, relaxation and gentleness, while yang symbolizes activity, speed and heat.Distractions or focus on yang energies can keep you from finding your balance and recharging your batteries. So, while you may experience beautiful things, you may not be able to fully enjoy them and their effects may not last long. Through mindfulness training you learn to soak up the right energy like a sponge.

How yoga helps you become more mindful

Mindfulness is theconscious experience of the here and now with openness, interest and curiosity. Mindfulness is deeply anchored in us. Because as children we were true attention masters. So we just need to be reminded how to perceive ourselves and our surroundings.

Mindfulness training can look different for everyone. Some find mindfulness through meditation, quietly reflecting inward and focusing on something that inspires them.

Yoga can also help you become more mindful. As we move through the asanas, we feel a deep connection to our body. For example, our body tells us exactly when to rest: a good time to go into Child Position or do a Savasana.

The more mindful you are, the more likely you are to feel what is right for your body. This way, the transitions from one asana to the next are seamless and you find your flow. Especially in winter, your body will signal you to focus on your yin energies.

For your mindfulness training to succeed, it's important to have the right mental attitude. Setting goals seems like the next logical step. However, it is more important to understand what drives you to set these goals. Resolutions are just the tip of the iceberg. What really matters is beneath the surface.

No more good intentions

Putting good intentions into practice - stretching exercises during yoga

How many times have we made a list of good resolutions, eagerly implemented them for a few days or weeks into the new year, and then eventually slacked off? As a yogi, you know that it's not about achieving results, but rather the journey to get there. The attitude with which we approach our lives and yoga practice makes all the difference and brings about long-term change.

You create your thoughts, your thoughts create your intentions, and your intentions create your reality.

That doesn't mean you shouldn't set goals. On the contrary, you can be just as specific as you are when setting your New Year's resolutions. However, instead of focusing on achieving external aspirations, question your motivation. Think about why you want to make a change. It's a subtle but important distinction, and you'll notice it helps you follow through on your plans.

How to stay motivated

Instead of tackling the entire year right away, find the right mindset for the next month. Think about how you want to feel during the next 30 days. Do you want to feel more grateful, calmer, stronger? Think about what activities and asanas trigger those feelings in you. What motivates you to become more mindful? Keep the reasons in mind. This will be your safety net for the more difficult moments.Not sure where or how to start? We've put together a 30-day yoga challenge that will help you become more mindful of your mind, more aware of your body, and more aware of your yin energy.

30-Day Yoga Challenge for More Yin Energy

Feel the whole body, even in winter

Just as we should adjust our diet to the seasonal nature, we can also learn to adjust our asanas to the seasons. When it is cold outside, it is time to feed the inner warmth.

Phase 1 (Day 1-4): Focus

We begin with the art of paying attention. Use the first four days for exercises that strengthen your focus so that your mind learns this new thought pattern. It's okay if your thoughts wander from time to time. Observe them and direct them back to what's important.

Suitable Asanas: Ankle Pose, Pranayama Breathing Exercises

Phase 2 (Day 5-7): Mindful Sun Salutation

Bring a little warmth into your body as you flow through a few sun salutations. Take your time with each movement and fill it with mindfulness.

Phase 3 (Day 8-11): A look inside

Now you are ready to move from a sense of focus to a sense of observation. Explore the depth within you to find true peace.Suitable Asanas: Butterfly Pose, Eagle Pose, Snail Pose

Phase 4 (Day 12-15): Create space

Relax your body and let it flow in all directions. Thank yourself for taking care of yourself and feel the warmth of your self-love. Let yourself drift.

Suitable Asanas: Savasana, Reclining Butterfly, Saddle Pose

Phase 5 (Day 16-19): The eternal changeTheimpermanence of all things is a fact that we often ignore. By accepting eternal change, you can break down defenses. You learn to let go.Suitable Asanas: Caterpillar, Shoulder Stand, Dragonfly Pose

Phase 6 (day 20-25): Inner warmth

The cold can get to you and make it really hard for you to stick with the challenge until the end. Here are a few asanas to warm up:

Suitable Asanas: Chaturanga (Plank), Headstand, Revolved Chair Pose

Phase 7 (Day 26-30): Recovery and energy build-up

For your last week, we recommend being mindful twice a day. Once in the morning and once in the evening works best for many yogis. Suitable asanas: Dandling Pose, Dragon Pose, Frog Pose, Twisted Roots

Fully motivated into the new year

Remember that mindfulness is a journey with no defined end. There is no place you have to be and no time to get there. Don't be too hard on yourself if you're ever not mindful. The important thing is to be aware of what is happening inside you right now.

Are you ready for a mindful and yoga-filled year 2020? Then get started now with your 30-Day Yoga Challenge...

...and don't forget your LUVIYO!