Yoga Without Equipment Poses For Winter

Exercise Without equipments, Yoga at Home, Yoga Center

The many miracles and benefits of the ancient Indian practice of Yoga are not unknown. It is not just a form of exercise but a way of life for many people. While it can be practised throughout the year, winters are a perfect time for Yoga. To start with, we all know the dreadfulness that follows when you are required to step outside in the chilly season. Hence, yoga at home is the answer if you are not in the mood to hit the gym or go for a walk.

Let’s look at more reasons to practise Yoga in the winter season. 

Why Practise Yoga During Winter?

Yoga promotes warmth in your body. It is known to improve circulation and reduce stiffness and cramping. So, it is a sure-shot way to beat the winter chills. Winter also calls for seasonal allergies and illnesses. But, again, yoga comes to the rescue as it is a way to strengthen your immune system.
Yoga keeps your sleep schedule in check and promotes deep sleep. We all need that during this season.
Winter is a time of celebrations, with Christmas and New year parties knocking on your doors. That also welcomes indulgence. Yoga again helps by keeping you in balance with mindful rest.

You may like to read: Find Best Fitness Centers and Gym in India, Cost, and Features 

Best Yoga Poses For Winters

The poses listed here promote wellness, balance and your connection with nature. Practising these during the winter season will elevate your well-being. Moreover, these can be done at home without the use of any equipment.

Adho Mukha Svanasana - (Downward Facing Dog)

This is a very simple Yoga asana that people from all age groups can practise. Start by bending and positioning your body into an inverted V shape. Next, lift yourself a little higher and stretch down through your heels. Meanwhile, pay close attention to finding solid support for your hands and feet. 
Take a deep breath and allow stillness to pass through your nervous system. Doing this asana during winter brings many benefits, such as promoting calmness in the nervous system, promoting balance and elongating the spine.

Anjaneyasana (Crescent Lunge)

Start by standing in the lunge position. Come upright with hands placed on your hips and balance your legs firmly. Try widening the feet directionally, lifting your hips, and stretching your arms upward. Gaze out while relaxing your shoulders, face and eyes. 
Like all standing poses, the crescent lunge builds better stamina and strength. Specifically, this pose strengthens your knees, stretches your quads and builds mental focus.

Trikonasana (Triangle Pose)

Guessing by the name, you might be already visualising how this yoga pose looks. To start with it, practise the following steps:

Begin with a wide standing posture, and turn your right foot at a 90-degree angle, ensuring that the outer edge of the left foot aligns with the yoga mat’s corner. Then lift your arms to shoulder height and extend through fingertips. Stretch it out and let your left arm reach the sky. Squeeze your legs together to come out of the pose and practise it again. 
This pose benefits by helping balance your physical and mental energy. Additionally, it also boosts metabolism and aids digestion.

Also read: Franchise Model of Fitness Center: Find Best Gyms in Your City 

Vasisthasana (Side Plank)

The fourth beneficial yoga pose for winter is the side plank. Now, this one comes only with practice and precision. First, start in the downward dog pose position to perform it efficiently, bringing your feet together. Then, shift weight to the right arm and maintain proper shoulder alignment with your elbow. Now get your left hand to the hip while lifting upwards.
Among many benefits, this yoga pose works best to tone your entire body and strengthen the shoulders, obliques and legs. Furthermore, considering that it is a challenging pose, it is also proven to improve concentration levels. 

Utkatasana (Fierce Pose)

Start in a standing position with your toes touching. Keep a firm hold on your legs, and bend the knees as if you are trying to sit back on a chair. Maintain a neutral curve in your lower back and draw the abdominals inward. Next, extend the arms towards the sky, keeping them alongside your ears and stretching with your fingertips. 
As the name indicates, the fierce pose promotes better strength, fortitude, alignment and empowerment. Moreover, it is one of the best poses to induce heat in your body for the winter season. Therefore, it also helps your joints and bones.

Bakasana (Crow Pose)

Start from a forward bend position. Then, keeping your feet apart and knees together, squat down. Keep your hands firmly placed on the ground. As you achieve balance, try to slowly lift your hips, touch your knees to the armpits and let your shins rest on your upper arms. Continue squeezing your feet with energy to shift your weight forward and lift your feet off the ground.
The crow pose is difficult to achieve but assures several benefits. It builds stamina and strength and increases the pumping in your heart. As it depends on your upper body, the pose strengthens your arms, wrists and upper back.

Find your nearest Yoga and Naturopathy Center

Sirsasana (Headstand)

You sure know this one or have it on your bucket list. The headstand looks challenging at first. But, trust us, once you practise it with the proper technique, there is no going back. Start by sitting on your knees. Now, interlace your fingers with your palm to cradle the back of your head on the floor. Now, firmly press down with your elbows and forearms.

While engaging your core muscles, tuck your knees into your chest to lift your feet off the floor. Gradually, extend both legs straight to the sky. Try to breathe and hold for a few minutes and come back down.
The Sirsasana pose is popularly known as the king of all yoga poses due to its lasting benefits. When practised in proper alignment, the headstand provides strength to your arms and shoulders, improves circulation in your face, neck and brand and boosts the immune system. Moreover, it also brings added vitality to your lungs and internal organs, promoting good heart health.


There is no doubt in the fact that Yoga is beneficial at all times of the year. But, when the practice is aligned with the seasonal conditions, there is greater harmony and more significant benefits. One’s body, mind and spirit work in coordination with nature. Once you start with it, consistent practice will pave the way for you. So, kickstart your yoga practice this winter for well-being, even for 10 minutes a day.

If you like, contact your nearest yoga center today: Sivananda Yoga Vedanta Centres Contact Number Address Email Customer Care India 

Feedback / Review

Rate Dealer

Select your mood..

Very Happy!Happy!Confused!Not sure!Angryyy!Very Angry!Shocked!Just saying..Requesting!