Find your FLOW: essential yoga poses for the winter months

1. Standing forward bend (uttanasana)

This restorative pose is a winter essential, helping to increase circulation, stretch the hamstrings, and relieve tension in the spine. As a bonus, it aids in clearing nasal passages and promoting respiratory health. Both vital during the colder months.

How to practice:

• Stand tall with feet hip-width apart.

• Exhale and hinge forward from the hips, reaching for your toes or the floor.

• Let your head hang heavy, and relax your neck and shoulders.

• Hold for 8-10 breaths, feeling the stretch in your hamstrings and the release in your lower back.

Tip from our team of wellness and fitness experts in Zermatt: bend your knees slightly if you feel strain in your hamstrings or lower back.

2. Fish pose (matsyasana)

Winter congestion and stiffness in the chest are no match for fish pose. This heart-opening backbend stretches the upper body, expands lung capacity, and encourages deep breathing.

How to practice:

• Lie on your back with legs extended and arms resting alongside your body.

• Slide your hands under your hips, palms facing down (basically beneath your bottom).

• Press into your forearms to lift your chest, tilting your head back so the crown rests lightly on the floor.

• Hold for 8-10 breaths, allowing your chest to open fully.

Tip from our team at Zermatt’s best yoga and spa retreat: if the pose feels too intense, place a rolled blanket under your back for extra support.

3. Bow pose (dhanurasana)

A fantastic antidote to winter hunching, bow pose stretches the chest, strengthens the back, and generates internal warmth.

How to practice:

• Lie face down on the mat, bending your knees to reach back and grab your ankles.

• Inhale and lift your chest and thighs off the floor, creating a deep stretch in your front body.

• Hold for 15-20 seconds, repeating up to three times.

Tip from our team at Zermatt’s premier yoga hotel: focus on drawing your shoulder blades together to deepen the stretch without overstraining.

4. Locust pose (salabhasana)

This subtle backbend strengthens the spine and core while improving posture, perfect for countering winter’s sluggishness.

How to practice:

• Lie on your stomach with arms alongside your body, palms facing down.

• Inhale deeply, then lift your chest, arms, and legs off the floor.

• Hold for 10-12 breaths, repeating three times.

Tip from our team at the leading yoga hotel in Zermatt: keep your gaze forward and lengthen through your spine to avoid compressing your lower back.

5. Corpse pose (shavasana)

After the invigorating movements of your yoga session, this one is essential for winding down and achieving complete relaxation. It reduces stress, improves focus, and calms the mind.

How to practice:

• Lie on your back with arms relaxed at your sides and palms facing up.

• Close your eyes and breathe deeply, letting go of any tension.

• Stay in this position for 5-10 minutes, allowing your body and mind to rest.

Tip from our team of yoga and spa professionals in Zermatt: place a blanket over yourself for added warmth and comfort.