The 30-Day Yoga Challenge 2020: Using mindfulness to combat the winter blues

Brr, it's so cold and gray outside. You'd much rather curl up under your blanket and not come out again until spring. Even though it's tempting to stay still and just cuddle up on the couch, the cold weather is actually all the more reason to get moving to stay healthy.

When you're cold, your blood circulation decreases, which not only slows down the function of your organs but also lowers your body temperature further. This can lead to muscle and joint constriction, and even blurred vision. With the right yoga exercises, you can counteract this, generate inner warmth, and recharge your energy.

Our 30-day yoga challenge helps you keep your body and mind healthy through the winter and learn to appreciate the dark season as an important part of your energetic annual cycle.

What energetic significance does winter have for your body?

We tend to want to have just as much energy in winter as in the warmer months. Our calendars and to-do lists are jam-packed because, after all, we want to be constantly productive. But winter is a time when nature slows down. In traditional Chinese medicine, winter is the Yin season, a cycle of decreasing energy and increasing stillness. A wonderful time for deep reflection and self-observation; a kind of reset button for body, mind, and soul.

Winter offers us the opportunity to harness nature's descending energy cycle to relax, to mindfully withdraw, and to take a close look at where you've been, where you are now, and where you want to be in the future. The insights gained from this observation will help you prepare for the coming spring and begin anew with the awakening of nature.

Recharge your Yin energy through mindfulness

Take time to consider the yin in relation to your yang. According to Eastern traditions, the harmonious balance between these two Feng Shui energies is our lifeblood. Yin represents passive energy, relaxation, and gentleness, while yang symbolizes activity, speed, and heat.

Distractions or a focus on yang energies can prevent you from finding your balance and recharging your batteries. This can lead to experiencing beautiful things, but not being able to fully enjoy them, and their effects not lasting. Through mindfulness training, you learn to absorb the right kind of energy like a sponge.

How yoga helps you become more mindful

Mindfulness is understood as the conscious experience of the here and now with openness, interest, and curiosity. Mindfulness is deeply rooted within us. As children, we were true masters of attention. We simply need to be reminded how to perceive ourselves and our surroundings.

Mindfulness training can look different for everyone. Some find mindfulness through meditation, by 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 bodies. For example, our bodies tell us exactly when we need to rest: a good time to go into Child's Pose or do Savasana.

The more mindful you are, the more readily you'll sense what's right for your body. This allows for seamless transitions from one asana to the next, helping you find your flow. Especially in winter, your body will signal to you that you need to focus on your yin energies.

For your mindfulness training to be successful, it's important to have the right mental attitude. Formulating goals seems like the next logical step. However, it's more crucial to understand what motivates you to set these goals. Resolutions are just the tip of the iceberg. What truly matters happens beneath the surface.

Enough with good intentions.

How often have we made a list of New Year's resolutions, diligently implemented them for a few days or weeks after the start of the new year, and then become lax about it? As a yogi, you know that it's not about achieving results, but rather about the journey itself. The attitude with which we approach our lives and our yoga practice makes all the difference and brings about lasting change.

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

This doesn't mean you shouldn't set goals. Quite the opposite; you can be just as specific as when making your New Year's resolutions. However, instead of focusing on achieving external goals, examine your motivation. Consider why you want to change something. This is a subtle but important distinction, and you'll find it helps you stick to your plans.

This is how you stay motivated

Instead of tackling the entire year at once, find the right mindset for the next month. Consider how you want to feel during the next 30 days. Do you want to feel more grateful, calmer, stronger? Think about which activities and asanas evoke these feelings within you. What motivates you to become more mindful? Keep the reasons clearly in mind. This will be your safety net for the more challenging moments.

Not sure where or how to start? We've put together a 30-day yoga challenge that will help you become more mindful, more aware of your body, and feel your yin energy.

30-Day Yoga Challenge for More Yin Energy

Feel your whole body, even in winter

Just as we should adapt our diet to the seasonal conditions of nature, we can also learn to adapt our asanas to the seasons. When it's cold outside, it's time to nourish our inner warmth.

Phase 1 (Days 1–4): Focus

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

Suitable asanas: Ankle Pose , Pranayama breathing exercises

Phase 2 (Days 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 (Days 8–11): A look inside

Now you are ready to shift from a feeling of focus to a feeling of observation. Explore the depths within you to find true peace.

Suitable asanas: Butterfly Pose , Eagle Pose , Snail Pose

Phase 4 (Days 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 (Days 16–19): The Eternal Change

The impermanence of all things is a fact we often ignore. By accepting this constant change, you can dismantle your defense mechanisms. You learn to let go.

Suitable asanas: Caterpillar , Shoulder Stand , Dragonfly Pose

Phase 6 (Days 20–25): Internal heat

The cold can be quite harsh and make it really difficult to complete the challenge. Here are a few asanas to warm up:

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

Phase 7 (Days 26–30): Recovery and energy regeneration

For your last week, we recommend practicing mindfulness 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 for the new year

Remember that mindfulness is a journey without a defined end. There's no place you have to be, and no set time to get there. Don't be too hard on yourself if you're not mindful at times. What's important is that you become aware of what's happening inside you right now.

Are you ready for a mindful and yoga-filled 2020? Then start your 30-day yoga challenge now…

...and don't forget your LUVIYO!