January can be a tricky time of year. While it brings the promise of a fresh start, the cold, dark days often weigh us down. In fact, studies have shown that Seasonal Affective Disorder (SAD) affects millions worldwide, with January being particularly challenging due to shorter days and post-holiday stress. This phenomenon peaks around “Blue Monday,” the third Monday of the month, often labeled as the most depressing day of the year.
But it doesn’t have to be this way. Yoga offers us tools to gently counteract winter’s heaviness by warming the body, boosting energy, and improving mood. Let’s explore how we can use yoga to brighten even the darkest days.
1. Warm the Body and Lift the Spirit
The cold months can leave us feeling stiff and sluggish. Incorporating a warming yoga flow into your routine can help invigorate your body and uplift your spirit.
Here’s a simple flow to try:
- Cat-Cow Pose: Start on all fours, alternately arching and rounding your back. Feel the gentle stretch in your spine and the awakening of your breath.
- Sun Salutations: Flow through a few rounds to build heat and create inner light. Link each movement with your breath for a meditative effect.
- Chair Pose: Sit back as if into an invisible chair, activating your thighs and core. Stay here for a few breaths to generate warmth.
- Warrior II : Ground into your legs and feel your power as you extend through your arms.
- High Lunge Prayer Twist: Add a gentle twist to energise your spine and release tension.
For beginners, consider looking up tutorials or videos to guide you through these poses step by step.
2. Boost Energy with Breathwork
Dark mornings and winter fatigue can drain your energy, but pranayama (breathwork) offers an immediate pick-me-up. Try these techniques:
- Kapalabhati (Skull Shining Breath): A rhythmic, forceful exhalation practice to wake up your mind and body.
- Nadi Shodhana (Alternate Nostril Breathing): For those seeking calm rather than stimulation, this practice balances energy and soothes the mind.
Even five minutes of mindful breathing can create a significant shift in your energy levels and mood.
3. Soothing the Blues: Restorative Yoga and Yoga Nidra
January’s challenges call for moments of deep rest and reconnection. On Friday, January 17th, I’ll be co-hosting Soothing the Blues, a special evening of restorative yoga, Yoga Nidra, and sound healing.
This calming event is designed to help you release what’s weighing you down, leaving you nourished, comforted, and ready to face ‘Blue Monday’ with renewed resilience. Participants from past events have shared how these practices created a profound sense of peace and helped them sleep better, feel lighter, and reconnect with themselves.
4. Embrace the Season of Hibernation
While January brings a sense of new beginnings, it’s still winter—a season for rest and reflection. If you aren’t ready to launch yourself into intense resolutions, honour this time of hibernation by embracing slower, grounding practices like Yin Yoga.
Try this sequence:
- Child’s Pose: Stretch your back and let your forehead rest on the ground for a sense of calm.
- Seated Forward Fold: Fold over your legs to stretch the hamstrings and release tension.
- Butterfly Pose: Open the hips and relax into the posture.
Pair your practice with affirmations like:
- I allow myself the rest I need to thrive.
- I honour my body’s wisdom and move at my own pace.
5. Create Your Winter Wellness Ritual
Small, consistent rituals can make a big difference. Whether it’s a daily yoga practice, a morning gratitude list, or a cup of tea by candlelight, find what nourishes you and make it a priority.
A Special Invitation
Before Blue Monday arrives, treat yourself to an evening of deep nourishment. Join Jo Gregor and I for ‘Soothing the Blues‘ on Friday, January 17th, where we’ll combine restorative yoga, Yoga Nidra, and sound healing to ease the weight of winter and bring light to your inner world.
[Click here to book your spot!]
Let’s move through January with intention, warmth, and resilience, honouring both the energy of the new year and the slower rhythm of winter.
Yoga Pathways 
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