Embrace the Chill: Yoga Poses to Stay Warm and Energised This November
As the days grow shorter and the temperatures drop, November invites us to embrace the cosy and reflective energy of late autumn, early winter. However, the chilly weather can sometimes leave us feeling sluggish, cold, and a little less motivated to move. This is where yoga steps in as a nurturing and energising practice to help us stay warm, invigorated, and balanced during the colder months.
In this blog, I’ll share a sequence of yoga poses and techniques designed to boost circulation, ignite your inner warmth, and keep your energy flowing through November’s crisp days. These practices are gentle yet effective, perfect for starting or ending your day with a little extra vitality.
The Importance of Staying Warm and Energised
When the weather cools, our bodies naturally contract to conserve heat. While this is a protective mechanism, it can lead to stiffness, especially in our joints and muscles. Many of us also find our energy dipping as sunlight wanes, leading to feelings of fatigue or lethargy.
Yoga offers a beautiful way to counter these effects. Through mindful movement, breathwork, and specific postures, we can stimulate circulation, warm up the body from the inside out, and reconnect with a sense of vitality. Whether you’re looking to shake off the morning chill or wind down after a cold day, these poses are sure to leave you feeling warm, energised, and grounded.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Start your practice with a dynamic movement to warm up your spine and awaken your energy.
Begin on all fours, with your wrists under shoulders and knees under hips.
Exhale as you arch your back, lifting your tailbone and gaze towards the ceiling (Cow Pose).
Inhale as you round your spine, tucking your chin and tailbone under (Cat Pose).
Move through these poses with your breath for 8–10 rounds, feeling the warmth build in your spine and core.
Cat-Cow is an excellent way to gently stretch your back, release tension, and bring heat into your body.
2. Sun Salutations (Surya Namaskar)
Sun Salutations are a dynamic sequence of poses that build warmth, improve circulation, and awaken your energy. Even just a few rounds can shake off the chill of a November morning or revitalise you during a sluggish afternoon.
Here’s the full sequence:
Mountain Pose (Tadasana): Stand tall at the top of your mat with your feet together or hip-width apart, arms by your sides. Take a moment to centre yourself and focus on your breath.
Inhale, Upward Salute (Urdhva Hastasana): Sweep your arms overhead, reaching towards the sky, and gently arch your back.
Exhale, Forward Fold (Uttanasana): Hinge at the hips and fold forward, bringing your hands to the floor or your shins, allowing your head to hang heavy.
Inhale, Halfway Lift (Ardha Uttanasana): Lengthen your spine, bringing your hands to your shins or thighs, and gaze forward.
Exhale, Step Back to Plank Pose: Step both feet back into a strong plank position, engaging your core and shoulders.
Lower to Chaturanga Dandasana or Knees-Chest-Chin: Exhale as you lower halfway down (elbows bent at 90 degrees) or lower your knees, chest, and chin to the mat for a gentler variation.
Inhale, Cobra (Bhujangasana) or Upward-Facing Dog (Urdhva Mukha Svanasana): Lift your chest, rolling your shoulders back and keeping your elbows soft. In Upward Dog, keep your thighs off the ground.
Exhale, Downward-Facing Dog (Adho Mukha Svanasana): Tuck your toes, lift your hips, and find an inverted V shape. Hold for 3–5 breaths, pressing into your hands and lengthening your spine.
Inhale, Step Forward to Halfway Lift: Step your feet forward to the top of the mat and lengthen your spine again in Halfway Lift.
Exhale, Forward Fold: Release back into a full Forward Fold, letting your head relax.
Inhale, Upward Salute: Sweep your arms up overhead as you rise to standing.
Exhale, Mountain Pose: Bring your arms back down by your sides, returning to where you began.
Repeat this sequence 3–5 times, syncing your movements with your breath. As you flow, you’ll feel your heart rate increase, your body warm up, and your mind become clearer and more focused.
3. Warrior II (Virabhadrasana II)
Warrior II is a powerful pose that builds strength and stability while energising the legs and core.
From a standing position, step one foot back, turning it slightly outward.
Bend your front knee, ensuring it’s stacked over your ankle, and extend your arms out to the sides, parallel to the ground.
Hold for 5–8 breaths, then switch sides.
As you hold Warrior II, focus on grounding through your feet and engaging your core. This pose strengthens your legs and opens your chest, creating a sense of power and warmth.
4. Chair Pose (Utkatasana)
Chair Pose is another excellent posture to build heat and strength, especially in the legs and core.
Start in a standing position, with your feet together or hip-width apart.
Inhale, sweep your arms overhead, and exhale as you bend your knees, lowering your hips as if sitting into a chair.
Keep your weight in your heels and your chest lifted.
Hold for 5–8 breaths, then release.
This pose is a great way to activate your larger muscle groups, which helps generate heat and energy.
5. Revolved Crescent Lunge (Parivrtta Anjaneyasana)
Twists not only aid digestion but also energise the body by stimulating circulation and detoxification.
From a Crescent Lunge position (front knee bent, back leg extended), bring your hands together at your heart.
Inhale to lengthen your spine, and exhale as you twist towards your front leg, hooking your opposite elbow over your knee.
Hold for 5 breaths, feeling the twist energise your core and spine.
Switch sides.
This pose creates warmth and vitality while opening the chest and strengthening the legs.
6. Camel Pose (Ustrasana)
Backbends like Camel Pose are uplifting and energising, helping to counteract the inward pull of colder months.
Kneel on your mat with your knees hip-width apart.
Place your hands on your lower back for support, or reach for your heels if it’s comfortable.
Inhale, lift your chest and gaze towards the ceiling, creating an arch in your upper back.
Hold for 3–5 breaths, then gently release.
Camel Pose opens the heart and lungs, inviting warmth and vitality into your body.
7. Cooling Down: Forward Fold and Legs-Up-the-Wall
After building heat and energy, it’s important to gently cool down and ground yourself.
Try a Forward Fold, letting your head hang heavy as you stretch the back of your body.
Then, finish your practice with Legs-Up-the-Wall Pose, lying on your back with your legs extended up a wall. This gentle inversion soothes the nervous system and helps you feel calm and centred.
Staying Warm Off the Mat
In addition to your yoga practice, small lifestyle adjustments can help you stay warm and energised this November. Keep a cosy blanket or wrap nearby for Savasana, enjoy warming teas like ginger or cinnamon, and nourish your body with hearty, grounding meals.
Embracing November with Yoga
November’s chill may tempt us to retreat under blankets and hibernate, but yoga offers a way to embrace the season with warmth and vitality. By integrating these poses and practices into your routine, you can move through autumn with a sense of balance, strength, and inner glow.
Take this opportunity to turn inward, honouring the changing season while keeping your energy flowing. Whether you practise for 10 minutes or an hour, your body and mind will thank you for the warmth and connection yoga brings. Stay warm, stay energised, and enjoy the beauty of November.
Namaste, Angela at Sussex Yoga
