Published January 27, 2026 10:08AM
The winter blues are very real. The lack of light and cold temperatures can pull you into a slump-but practicing yoga can help you feel more like yourself and help you overcome some of the symptoms of seasonal affective disorder. All it takes is a willingness to commit to some movement, even-or especially-when you’re feeling a bit blah.
This grounding morning flow helps you overcome winter sluggishness with some breath-guided stretching and slow activation. With each mindful movement, you’ll build just enough warmth to step into your day feeling refreshed. Feel free to move through it at your own pace.
15-Minute Yoga Practice to Beat the Winter Blues
Table of Contents
This winter yoga practice requires no props-just your body and breath.(And your yoga mat, of course.)
Easy Pose
Begin in a comfortable seat such as Easy Pose. Draw your tailbone down and reach through the crown of your head. Stay here for 1 full minute, breathing slowly.
Seated Circles
Keep your breath rhythm as you lean toward the left, then forward, then to the right, and then slightly backward, making circles with your torso. Complete 6 circles before switching directions.
With your next inhalation, sweep your arms toward the sky, then land them on the mat in front of you and move to hands and knees.
Dynamic Leg Extensions
Extend your right leg out straight behind you with your inhalation.
As you exhale, round your back and curl your knee toward your chest. Repeat 3 times, moving with the pace of your breath.
Thread the Needle
The last time your right leg is behind you, and reach your left arm forward. Flatten your back.
Now, reach your left arm and right leg in opposite directions, so your left arm moves straight out to the left, your right leg straight out to the right). Take a breath here.
Return to a Low Lunge and sweep your arms toward the sky. Tuck your back toes and lift your back leg as you come into High Lunge.
Runner’s Lunge
Bring your arms back alongside you and lean forward.
Goddess Pose Shoulder Dips
Reach your arms toward the sky and turn to face the left long edge of your mat, creating a star shape. With your exhalation, pivot your toes toward the corners of your mat and bend your knees to come into goddess Pose.
Downward-Facing Dog.
Plank Pose
inhale to shift forward to Plank Pose.
Chaturanga
Lower through Yoga and Seasonal Affective Disorder (SAD)
Definition of Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons, typically beginning in the fall and continuing through the winter months [National Institute of Mental Health – Seasonal Affective Disorder].
Detail on Yoga as a Potential Coping Mechanism
Yoga, encompassing physical postures (asanas), breathing techniques (pranayama), and meditation, is increasingly recognized as a complementary therapy for managing mood disorders. While not a replacement for conventional medical treatment, yoga can help regulate the nervous system, reduce stress hormones (like cortisol), and increase levels of neurotransmitters associated with well-being (like serotonin and GABA). The described sequence – reverse Savasana followed by seated meditation – aims to promote relaxation and self-compassion, potentially mitigating some symptoms of SAD. [National Center for Complementary and Integrative Health – Yoga]
Example of Yoga Practice for Winter wellness
The sequence described – lying in a Reverse Savasana (a supported corpse pose) for 3-5 minutes, followed by a seated meditation with a gesture of gratitude – is a simple practice accessible to many. Reverse Savasana, with support under the hips, can be particularly helpful for individuals experiencing fatigue or low energy levels, common symptoms of SAD. The final gesture of self-compassion reinforces positive self-talk and can help counteract negative thought patterns.
Savasana (Corpse Pose)
Definition of Savasana
Savasana,also known as Corpse Pose,is a final relaxation pose in yoga,typically practiced at the end of a yoga session [Yoga Journal – Corpse Pose].
Detail on the Benefits of Savasana
Savasana allows the body and mind to integrate the benefits of the practice. It promotes deep relaxation, reduces stress, and lowers blood pressure.The Reverse Savasana variation,as described,offers additional support and can be more accessible for those with physical limitations or fatigue.
Example of Performing Reverse Savasana
To perform Reverse Savasana, lie on your belly with your forehead resting on the mat or a folded blanket. Hands can be placed under the head for support, or arms can rest along the sides. Focus on deep, even breathing, and allow the body to completely relax.
PHASE 3: SEMANTIC ANSWER RULE
(This phase is integrated into the above sections, with each
