In Ayurveda, winter is considered a vata time of year; as the atmospheric qualities at this time are cold, dry, and windy. However, as we move deeper into the season, it begins to grow colder, damper, and heavier in quality, and kapha may become more dominant.

Winter’s energy condenses, and so do we. The body and mind tend to get heavier as we accumulate mucus as well as any undigested food, thoughts, and emotions in our system. This not only makes us feel more depleted or depressed but can also make us more susceptible to the infections of the season.

In Ayurveda, the first cardinal rule of harmonizing is to add elements—through food, practices, lifestyle, behavior—that bring in the opposite qualities of the season; opposites balance. At the same time, we also must honor the state of nature within and around us.

As we journey into the heart of winter, you may wish to explore some strategies to balance the energy of the season. Here are some my favorite Ayurvedic tips that may help you experience a sense of well-being and feel warmer, energized, at ease.

EAT SEASONALLY

Consider the foods around you and available during this time of year: think root vegetables, like carrots, sweet potato, winter squash, and beets. Add olive oil or ghee to lubricate and care for the dryness of the season.

NOURISH YOURSELF WITH WARMTH AND CONNECTION!

Enjoy my most favorite winter remedy: abhyanga, a warm oil self-massage. This will not only nourish your dry skin but your nervous system as well. Plus, it helps to experience and foster a sense of connection with your body and self, which is very helpful during times when we tend to stay inside and be less connected to community and the outer world. Touch is so healing and is known to help reduce depression, calm anxiety, and boost your immune system—all of which can be medicinal during the darker colder months. Learn more about abhyanga here.

WARM YOUR BELLY WITH MY FAVORITE WINTER BREAKFAST

A warm breakfast is considered more optimal in winter. My go-to is oatmeal. I love the flavor, and of course how you can add so many ingredients to make it yummy. Plus, it keeps me satiated and energized until lunch. Need some ideas? Add cinnamon to stimulate the digestive fire, increase circulation, and regulate blood sugar. Stir in some fruit for sweetness and energy. Dates are considered wonderful energy-boosters in ayurvedic medicine, but lately I'm mixing it up. Some mornings I'm enjoying an array of berries and a little banana or cutting up an orange and folding it in at the end. Top it with hemp seeds for protein and fiber as well as coconut for fat, sweetness, and flavor. My new favorite add-in is tahini, which makes the oatmeal a little more oily to help combat the excessive dryness of winter.

Recipe (makes 1 serving)

½ cup rolled oats
1 cup water
Optional fruit:

1 date cut in small pieces
A handful of berries plus 1/2 a banana
an orange cut in small pieces

1 tablespoon shredded coconut
½ teaspoon ground cinnamon or to taste
1 tablespoon tahini
1 tablespoon of hemp seeds

Combine water and oats in a small saucepan. Bring to a gentle boil, reduce heat to low, and cover. Allow the oatmeal to cook for about 5 minutes, stirring as needed to prevent sticking. Remove from heat, cover, and let sit for an additional 5 minutes. Stir in tahini and fruit. Top with coconut, cinnamon, and hemp.

ADJUST YOUR ASANA

A winter yoga (and wellbeing) routine focuses on the stomach, lungs, heart, and head; combining a warming practice with slow deep breathing and relaxation can keep most systems healthy by balancing the nervous system, optimizing digestive function, and boosting immune response. Keep in mind that the inner heat of a winter practice is meant to warm, not over-stimulate or deplete essential energy reserves. With a relaxed nervous system and revitalized immune and digestive systems, you'll find you have more energy and are able to feel healthier or recover more quickly from winter bugs.

For nourishing digestive function: Twists, cobra, head to knee, and reclined goddess pose.

To keep the lungs clear of excess mucus and open the chest and heart area to stimulate the thymus gland, which regulates the immune system, think: Right angle, triangle, bow pose, pigeon, bridge, fish, reclined supported backbends.

To help keep the mind calm, clear and light in a time when it is easy to get overwhelmed by the darker days and a more inward focus, think: supported shoulder stand, child’s pose, supported savasana, and a gentle sun salute with deep rhythmic breathing.

For the nervous system: Enjoy gentle twists, all the restorative poses, alternate nostril breathing, and a long savasana.

CHANT A MANTRA

In yoga, the mantra “yum” is used to balance and regulate the vibration and energy flow in the heart center. This is where the thymus gland, which regulates the immune system, is located. During meditation or in a pose that opens your chest, try chanting “yum.” Imagine a green vibrant fertile light in your chest center as you chant “yum.” See yourself healthy, relaxed, and energized.

WARM YOUR HEART IN MEDITATION

My favorite meditations techniques for winter are ones that focus on the heart. Metta, Mudita, and gratitude meditations go a long way to keep the inner lights aglow. In her book Comfort with Uncertainty, Pema Chodron writes, "It's helpful to always remind yourself that meditation is about opening and relaxing with whatever arises, without picking and choosing. It's definitely not meant to repress anything, and it's not intended to encourage grasping, either… Sitting meditation gives us a way to move closer to our thoughts and emotions and to get in touch with our bodies. It is a method of cultivating unconditional friendliness toward ourselves and for parting the curtain of indifference that distances us from the suffering of others. It is our vehicle for learning to be a truly loving person…”

FIND DEEP RESPITE IN RESTORATIVE YOGA

Winter is a wonderful time to let go into Restorative Yoga Poses. These simple yet profound poses help relax your muscles, calm the mind, and soften the heart. Restoratives are done by laying passively, and comfortably, over props such as bolsters and blankets. You remain in the poses for between 5-15 minutes as you relax and focus gently on your breath. They are particularly effective, because when the body is fully supported, and with the help of gravity, you are able to let go more completely, surrendering layers of deeply stored tension. Deepen your Restorative Yoga practice this February with my new virtual 65-Hour Restorative Yoga Teacher Training!

PRACTICE NOW

In this simple 35-minute practice, you’ll open your side body and free your diaphragm, let go of what you've been gripping, and feel softer and more fluid in your core. All you need are three-bed pillows!

RELATED ONLINE PROGRAMS TO SUPPORT YOU

CORE REBOOT: DIGESTION PRACTICE SERIES

***JOIN THE FULL SERIES OR DROP IN FOR A SINGLE CLASS! (3 CLASSES + 1 ON-DEMAND MINI-RETREAT)***

**STARTS FRIDAY, JANUARY 13**

According to Ayurveda, everything we come into contact with needs to be digested. Digestion is a transformation of materials: It takes something in, breaks it down through a metabolic process, and draws the nutrients so that they can be reused and recreated. We need to metabolize and eliminate not only the food we take in, but also the thoughts and emotions that may build up and block our energy, and even ultimately become toxic.

We may associate "core work" with building a six-pack, but this short winter core series focuses on tending to the fire of our digestion—of all things—to create a greater capacity to process all we take in, release what we do need, and create space for growth and evolution. These restorative flows will feature therapeutic postures that gently target our psoas, diaphragm, hips, side body, and belly in order to create conditions for us to feel strong, stable, and centered as well as soft, open, and fluid.

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