In some parts you might already be facing the winter-bliss, while enjoying this season here are a few tips and yoga poses that can help you manage your body and health better.

## How does yoga help in the winter season?
- Keeping the body warm
- Shielding you from common cold & flu
- Keeping you out of the gloomy blues
- Fat burn and posture improvement

## Yoga poses for the winter season
- Trikonasana
- Bhujangasana
- Paschimottanasana
- Sarvangasana
- Dhanurasana
- Shalabhasana
- Sun salutation

## Breathing practices for the winter season
- Kapalbhati
- Surya bhedi Pranayama
- Bhastrika

General

Here are a few tips and yoga poses that can help you manage your body and health better in winter.

Yoga for Winter

Warming up or heating the body is very necessary for smooth practice, especially during the winter season. As the body heats up or gets warm it increases the blood flow which helps in better transportation of oxygen in the body through blood.

On a spiritual level also if we see one can feel a better flow of energy throughout the body if the body is warm. Along with that it also helps in stimulating chakras which are the powerhouses of these spiritual energies. With yoga asanas to heat up the body, you can facilitate this. 

## Practice the below 5 asanas to heat up the body:

### 1. Utkatasana (Chair pose)
The chair pose is one of the most amazing asanas to heat up the body as it helps create pressure in the overall body with its balancing posture.

![Utkatasana or chair pose](//images.ctfassets.net/1tp0n7niw68j/57Ja9y4IiqHJ2G9Uvtd8fd/3e6d8201c2fd7f7b50df0badce4e451a/chair_pose.jpg)

__Steps:__
1. Begin in samastithi by standing erect with neck straight, spine straight, knee straight, chest forward and gaze straight.
2. Inhale and raise your arms up towards the ceiling keeping it parallel and palm facing each other.
3. Now exhale and bend the knees by bringing the thighs and hip closer to the floor like you are seated on a chair.
4. Try not to cross the big toes with your knees.
5. Pull the lower rib cage gently keeping the abdomen and thigh muscles engaged. Tuck your tailbone in by moving it closer to your pubic bone to make the spine even straighter.
6. Hold this posture for 10 seconds and gradually improve the practice
7. Now slowly make your knees straight, bring your hands down beside your thighs and relax into samasthiti.

__Contraindications:__ If you have severe knee pain, knee and hip injury, arthritis you should avoid this posture.

### 2. Paschimottasana (Seated forward fold)
One of the asanas to heat up the body is Paschimottanasana. It massages and tones the abdominal organs and gives a deep stretch to the spine.

![Paschimottanasana](//images.ctfassets.net/1tp0n7niw68j/4ebW7rf3Weq6GxwGljlxn2/75281fa69cce14b2f1327a863af7ad29/image1__1_.jpg)

__Steps:__
1. Sit on the mat with legs stretched forward. Inhale, raise your arms up.
2. Exhale, slowly bend forward and hold your big toes with the middle and index fingers.
3. Inhale and raise your head up, spine straight, lift the chest and look in between your eyebrows.
4. Exhale, bend forward, pulling your elbows out to the sides to help bring the chest to the thighs, then your nose to the knees.
5. Slowly inhale, come up and release the pose.

__Contraindications:__ Avoid this pose if you have/had injury on your hips, knees, shoulders, head, back and neck.

### 3. Vakrasana (Twisted pose)
Another asana to heat up the body is a twisted pose known as Vakrasana in the yogic practice. This pose releases stiffness in the body before a yoga session and also helps warm up during winters.

![Vakrasana (Seated Twist Pose)](//images.ctfassets.net/1tp0n7niw68j/5HlsdxZCVWA6lQrUFetnRk/3c4ea4685e517ba40195644624f864aa/image2__1_.jpg)

__Steps:__
1. Sit up straight with legs together straight out in front of your body.
2. Bend the left knee; put the left foot flat on the floor, just outside your right calf
3. Bring the left arm to the floor and bend the back. Raise the right arm up. Bring your right arm around the outside of your left leg and catch hold of either of your calf, ankle or foot, depending on your flexibility.
4. Twist your chest, head and eyes to the left. With the left arm, allow the chest to turn a little more. Use the right arm to push the spine farther into the waist. Hold this pose for 20 seconds.
5. Release and repeat on the other side.

__Contraindications:__ Avoid this posture during pregnancy. Also, avoid if you have an ulcer, slipped disc, or severe spinal, shoulder or hip injury.

### 4. Halasana (Plough pose)
The plough pose is one of the asanas to heat up the body that gives a deep stretch to your back and a gentle abdominal massage.

![Halasana (Plough Pose)](//images.ctfassets.net/1tp0n7niw68j/6Cm4NiKXNuP0ugxgXLjgkU/29daa1694600ff746441757db3f13849/image3.jpg)

__Steps:__
1. Lie straight on your back.
2. Inhale, lift your legs, pelvis and lower back. Support your back with both hands.
3. Continue the movement with steady breathing, bringing your legs over your head and progressively bringing the spine to a vertical position.
4. Keeping your legs straight and toes flexed, stretch your feet down towards the floor behind you. If you touch the ground, lower your arms to the floor behind your back.
5. Continue to support your back with both hands for stability.
6. Hold the pose for 10-20 counts, with slow rhythmic breath.
7. Then release the pose by rolling down vertebrae by vertebrae, with your arms pushing against the floor for balance.
8. Relax in Corpse Pose for 1 minute before moving to the next posture.

__Contraindications:__ Avoid if you have weak or injured cervical muscles, suffering from back problems like slip disc. Pregnant women and menstruating women should avoid this pose.

### 5. Dhanurasana (Bow pose)
Dhanurasana is an absolute remedy for any congestion in the nose or chest during winters. It is also effective for relieving back pain and stiffness in the overall body. Include this asana to heat up the body in your regular yoga flow and experience the instant flow of warm energy in the body.

![Yoga pose to do in winter](//images.ctfassets.net/1tp0n7niw68j/5lZ14g4dCwHLbITYG7q54G/a248ca494b78353abba2f9e28af0cef2/Yoga_for_winter.jpg)

__Steps:__
1. Lie down on your abdomen. Keeping the hand beside your thighs.
2. Bend both your knees and grab the ankles with the same hands.
3. Try to push the legs out lifting the chest and shoulders up along with thighs.
4. All the weight will be on the abdomen. Try to do gentle abdomen breathing there.
5. Hold the posture for 5 to 10 breaths, then bring the chest and shoulders along with thighs back on the floor gently.
6. Release the ankles and sit back in child pose for some time.

__Contraindications:__ People with hernia, high blood pressure and insomnia should avoid this posture.

These yoga asanas which can help you to feel that heat and more energy in your body by the end of your practice. Start slow and then slowly increase the pace and intensity of your postures during your yoga practice. This will help you to keep your practice safe and effective.

Cold winters call was asanas to heat up the body and improve the flow of oxygen and blood in the body. You can include these asanas in your daily routine.

5 Asanas to heat up the body

The past year was more complicated than we all expected for almost everyone, many have experienced grave changes in their lives and have handled it with a pinch of salt. We have also learned to be more grateful now more than before. Living in the moment is a lesson learned and there is no single opportunity we will miss to express love going forward. With this in mind, how do we manifest what we want in the coming year? The first step is to outline what you are aiming at, try to roughly figure out what are some of the main goals and aims for the year, this process may sound a bit tough, but just list all that comes to mind and don’t think practically or put logic in it, just write the first things that come to you. Once you are done with this, arrange them as per priority. Give it an order of preference, this will help you to recognise what’s more important to you.

This list is the first step you have taken towards the manifestation of your dreams, many times there are many things we have in our minds and we end up losing these goals as we get into our mundane routine. This will set a pathway towards manifesting your desires. 

Next, is to make a vision board, what’s a vision board? Basically, this is a collection of pictures, ideas and affirmations which is put up on a board, it can be digital as well. I love to keep it as a screensaver on my phone or desktop. 

This gives form to your thoughts and ideas, it gives a real picture in your mind, and this board needs to be placed in an area which you see or pass often, for example in front of your bed or close to the office desk etc. This vision board has been scientifically proven to help many achieve their dreams.

The process of making a vision board may take some time, but trust me it is worth the effort. It's amazing how efficient this technique is, however, if you still don’t have the time to make a vision board, you can make these visions in your mind. Visualise yourself achieving your goals and dreams, for example seeing yourself in that goal weight and fitness level, or seeing yourself in that position which you aim to be at, or holding that award or trophy which you are aiming for.

Now, this doesn’t mean you go into a stream of daydreaming and stop taking efforts towards your goals and desires. This is a stepping stone for you to make the efforts to achieve your desired goals.  

Now that you have a visual reference of your goals. Start taking one step at a time, start small, repeat one affirmation in your mind 3 times every day for each goal. Now saying affirmations are taken very lightly. Affirmations if said with a positive intent can blossom into reality in no time. When you say your affirmations, truly believe it to be true for you, believe that that is your reality and that’s happening for you right at that moment. Once you get into the rhythm of affirmations you can increase the number of affirmations as per all your goals and desires. 

The next step is to drive your energies towards that goal, all-action words and even thoughts need to revolve around that goal. Break your goals into mini-goals, set some goals for the week and then set some mini-goals for the day to reach the weekly goal. Set monthly goals as well and give your 100 per cent to achieve the same, just keep at it and don’t give up. 

Every effort counts, every step counts and you will see yourself grow a lot in the process. Doing meditation for your goal manifestation will also be a good addition to this process. For example, if your aim is to be more at peace and calm this year do a guided meditation to build calmness or you can also choose to do a guided Yog Nidra. 

Maintaining a daily journal also is a very nice way to keep yourself on track. Additionally, you can also write your feelings down in this, a little bit of unloading on a daily basis will make you feel light and stress-free.

Finally acknowledging your growth even if it’s very small, and recognising how far you have come, it’s very critical to do that, positive reinforcement can change the game. 

In yoga, we say where the mind goes the energy flows, so take your energies closer to your desires and you shall manifest them in your life most definitely.

Know the steps to manifest the life you want to build this year with this read.

Manifest what you want this year

Overweight or beer belly is a condition where the body weight is 10-20% greater than the mean standard weight for age, height and sex. Overweight and obesity are the major risk factors of many diseases like diabetes, coronary heart diseases, rheumatoid arthritis, cancer and other lifestyle-related diseases. A healthy body requires a minimum amount of fat for the proper functioning of all the body functions like immune, hormonal, shock absorption etc. it stores in our body for future use. But the excessive accumulation of fat can disturb normal body functioning. With yoga to reduce belly fat, you can prevent dealing with your beer belly condition.

## Here is yoga to reduce belly fat, detoxify your body and help you get rid of the ever-annoying beer belly.

### 1. Trikonasana:
This is the first pose in this flow of yoga to reduce belly fat. Trikonasana, also known as the triangle pose helps activate the core muscles and works on reducing stress.

![Power Yoga](//images.ctfassets.net/1tp0n7niw68j/2cZ5eReYT6hk0llo6d3LI/c0bad0ae10517feac4ca1ccaa4d7b268/Power_yoga_updated.jpg)

__Steps:__ Stand by keeping the legs together.

1. Inhaling raise both the hands parallel to the ground and place the right leg at a distance of one leg to the right side.
2. Exhaling, turn your right foot to the right side and bend to the right side, hold the big toe of the right foot with your right hand, gaze at the tip of your left hand and breathe for 5 times.
3. Inhale and come up with stretched hands parallel to the ground.
4. Exhaling, turn left foot to the left side and bend to the left side, hold the big toe of the left foot with the left hand, gaze at the tip of the right hand and breathe for 5 times.
5. Inhaling, come up with stretched hands parallel to the ground.
6. Exhaling join the legs.

__Benefits:__

- Maintains proper digestion
- Overcome digestive disorders 
- Removes excess fat from the lateral sides around the waist area

### 2. Parsvakonasana:
Pasrvakonasana is an extended side angle stretch that stretches the body and is beneficial in releasing body stiffness. This is a must-do in your yoga to reduce belly fat flow.

![Parsvakonasana](//images.ctfassets.net/1tp0n7niw68j/6e6HiOKGJz6qCfaRl7dHh5/9ff0624332f22b8f738cbd2676ca4c88/parsvakonasana.jpg)

__Steps:__ Stand by keeping the legs together.

1. Inhale deeply and raise both hands parallel to the ground and simultaneously place the right leg apart at a distance of about one and a half legs to the right side.
2. Exhale and turn the right foot to the right side, bend the right knee joint making a 90-degree angle with the ground, place the right palm on the right side of the right foot. Stretch the left hand over the left ear. Gaze at the tip of the left hand and breathe for 5 times.
3. Inhaling come up, turn the right foot forward, come up with both arms stretched parallel to the ground.
4. Exhaling, turn the left foot to the left side, bend the left knee joint making a 90-degree angle with the ground, place the left palm on the left side of the left foot. Stretch the right hand over the right ear. Gaze at the tip of the right hand and breathe 5 times.
5. Inhaling, come up, turn the left foot forward with both arms stretched parallel to the ground.
6. Exhaling join the legs.

__Benefits:__

- Manages overweight
- Improves breathing capacity
- Reduces increased body fat         

### 3. Pavanamuktasana:
This is one of the best poses in yoga to reduce belly fat flow. It also strengthens your abdominal muscles.

![Pavanamuktasana](//images.ctfassets.net/1tp0n7niw68j/3OOKw4kJtMJeFAWTQjUhU1/68e5d6629feceb613d85b3e9f5491b02/Pavanmuktasana.jpg)

__Steps:__ Lie down on the back (supine position)

1. Exhaling, bend the right leg and bring it near the chest interlock the hands over the right knee.
2. Inhaling lift the head, touch the forehead to the right knee joint, the other leg should remain straight on the ground closing the eyes and breathing 5 times.
3. Exhaling, bring down the head on the floor. Release the hands.
4. Inhaling, stretch the right leg.
5. Exhaling, bend the left leg and bring it near the chest interlock the hands over the left knee.
6. Inhaling, lift the head, touch the forehead to the left knee, the other leg should remain straight on the ground, closing the eyes and breathing for 5 times.
7. Exhaling, bring down the head and release the hands.
8. Inhaling, stretch the left leg.
9. Exhaling bend both the legs together and bring it near the chest and
10. Interlock the hands over both knees.
11. Inhaling, lift the head and touch the forehead to the knees, closing the eyes and breathing 5 times.
12. Exhaling, bring down the head and release the hands.
13. Inhaling, stretch both legs.

__Benefits:__

- Helps to relieve backache
- Relieves constipation
- Improves breathing capacity

### 4. Bhujangasana:
This pose is one of the best poses to get a flat belly. It is also known to improve your mood and improve body flexibility.

![Bhujangasana](//images.ctfassets.net/1tp0n7niw68j/622hmrchVNLBLe7mQ5NWDG/9cf3441925d9de19afa9ddb71b0a14e3/Bhujangasana.jpg)

__Steps:__

1. Lie down on the floor, facing downwards. Place the palms exactly below the shoulders.
2. Inhaling, lift the head, chest and stomach back, look upward and breathe for 5 times.
3. Exhaling, bring down the head, chest, stomach and relax.

__Benefits:__ 
- Helps to overcome back pain
- Improves gastric fire         	  
- Improves concentration and brain capacity    	

The most common cause of beer belly or obesity is overeating. A diet composed of excessive oil, spices, starches, sugars and refined products leads to excess weight, while a diet based on natural grains, fruits and vegetables and by proper Yogic practice one can maintain their healthy weight and good health.

Weight Loss

Get rid of that annoying beer belly by practising yoga to reduce belly fat. Try these easy asanas that will help you burn unwanted fat.