Seated Winter Yoga Sequence
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Seated Winter Yoga Sequence
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Seated Winter Yoga Sequence: Practice, Save, Teach It
Seated Winter Yoga Sequence
Our Seated Winter Yoga Sequence is a yoga flow rooted in the cycles of nature. Beginning in child's pose, this seated winter yoga sequence is designed to give you space for stillness and self-reflection. In the same way the Winter creates an environment for turning in, this yoga practice is deeply nourishing with many forward folds and hip openers. We hope you will take your time with it and enjoy it as much as we do!
Here's the seated winter yoga sequence. You can practice it, save it or teach it. It's all yours!
Poses In Seated Winter Yoga Sequence
Child's Pose
Tabletop Pose
Thread the Needle Pose
Cat Pose
Cow Pose
Tabletop Variation
Gate Pose
Skandasana Variation
Tabletop Pose
Pigeon Pose
Sleeping Pigeon Pose
Staff Pose
Seated Twisting Pose
Happy Baby Pose
Savasana
What Is Winter Solstice and When Does It Occur?
The Winter Solstice is an astronomical event that marks the shortest day and the longest night of the year in the Northern Hemisphere. It typically occurs around December 21st or 22nd each year. In the Southern Hemisphere, the Winter Solstice falls around June 20th or 21st, marking the shortest day and longest night for that part of the world.
Here's an explanation of the Winter Solstice:
Earth's Tilt: The Earth's axis is tilted relative to its orbit around the Sun. This tilt is responsible for the changing seasons as different parts of the Earth receive varying amounts of sunlight throughout the year.
Solstices: There are two solstices in a year – the Winter Solstice and the Summer Solstice. The Winter Solstice occurs when the North Pole is tilted farthest away from the Sun, causing the Northern Hemisphere to receive the least direct sunlight. Conversely, the Summer Solstice occurs when the North Pole is tilted closest to the Sun, resulting in the longest day and shortest night of the year in the Northern Hemisphere.
Shortest Day and Longest Night: During the Winter Solstice in the Northern Hemisphere, the Sun reaches its lowest point in the sky at noon, and the day is characterized by the least amount of daylight. This day marks the official beginning of winter for this hemisphere. On the other hand, the Southern Hemisphere experiences its Summer Solstice, with the longest day and shortest night.
Cultural and Ritual Significance: The Winter Solstice has been celebrated and observed by various cultures and civilizations throughout history. Many celebrations and rituals are associated with the return of the Sun's light and the promise of longer days and the eventual arrival of spring. In some cultures, it is seen as a time of renewal and rebirth.
Astronomical Events: The Winter Solstice also holds significance for astronomers and skywatchers. It is a point on the celestial calendar that helps astronomers track the Earth's position in its orbit.
Seasonal Changes: After the Winter Solstice, the days gradually start getting longer, and the nights become shorter as the Northern Hemisphere tilts back toward the Sun. This gradual lengthening of daylight continues until the Summer Solstice, which marks the longest day of the year.
Overall, the Winter Solstice is a natural event that occurs due to the Earth's axial tilt, impacting the lengths of days and nights throughout the year. It is celebrated and observed in various ways worldwide and holds cultural, spiritual, and astronomical significance.
How Does Winter Solstice Affect Your Yoga Practice?
The Winter Solstice, marking the shortest day and the longest night of the year in the Northern Hemisphere, can have a significant impact on your yoga practice. As the natural world undergoes a transformation with the changing of seasons, so too can your yoga practice evolve to align with the energy of this celestial event. In this exploration, we will delve into how the Winter Solstice affects your yoga practice, offering insights into its physical, mental, and spiritual dimensions.
1. Connection with Nature: The Winter Solstice is a reminder of our deep connection with the natural world. As daylight dwindles and the darkness lingers, it becomes an opportunity to attune your practice to the rhythms of nature. Consider practicing yoga outdoors, weather permitting, to feel the crisp winter air and the subtle shift in energy. Practicing in nature can foster a sense of grounding and alignment with the Earth's cycles. We really tap into this in our seated winter yoga sequence.
2. Embracing Stillness: The Winter Solstice encourages introspection and embracing the stillness that comes with longer nights. Your yoga practice can reflect this by incorporating more grounding and restorative poses. Poses like Child's Pose (Balasana), Legs Up the Wall (Viparita Karani), and Savasana can help you tap into the quietude of the season and allow for deep relaxation. Our seated winter yoga sequence makes lots of space to embrace stillness.
3. Cultivating Inner Warmth: Winter's chill often leads to the desire for warmth. In your practice, focus on generating internal heat to counterbalance the cold external conditions. Flowing sequences, such as Sun Salutations (Surya Namaskar), can stoke the inner fire and invigorate the body. Incorporating breathwork like Kapalabhati (Skull-Shining Breath) can also generate warmth and vitality.
4. Nurturing Self-Care: The Winter Solstice encourages self-care and self-compassion. Embrace gentle and nurturing practices that honor your body's needs. Yin yoga, with its long-held poses, can be particularly soothing during this time. Taking time for meditation and mindfulness can foster self-awareness and emotional balance.
5. Setting Intentions: As the darkest night precedes the return of light, the Winter Solstice is symbolic of new beginnings. Incorporate intention-setting into your practice. During meditation or in moments of stillness, reflect on your goals and aspirations for the coming year. This can infuse your practice with purpose and direction.
6. Balancing Kapha Dosha: In Ayurveda, the Winter Solstice aligns with the qualities of Kapha dosha – cold, damp, heavy, and sluggish. To maintain balance, focus on poses and practices that counteract these qualities. Incorporate vigorous and heating sequences to stimulate energy flow. Poses that target the chest and throat, like Camel Pose (Ustrasana) and Bridge Pose (Setu Bandhasana), can help alleviate any congestion associated with Kapha imbalances.
7. Gratitude and Renewal: The Winter Solstice can be a time for gratitude and renewal. Cultivate an attitude of gratitude during your practice by acknowledging the gifts of the past year. Express gratitude for the lessons learned and the challenges overcome. Use this sense of gratitude as a foundation for renewal, setting intentions for the future.
8. Creating Rituals: Incorporating rituals into your yoga practice can deepen your connection to the Winter Solstice. Lighting candles or practicing by the soft glow of candlelight can symbolize the return of light. You can also create a small altar with seasonal elements like evergreen branches, crystals, or symbolic items to enhance your practice.
9. Adapting to Your Needs: Your yoga practice should always adapt to your unique needs and circumstances. During the Winter Solstice, your energy levels may vary. Some days you may feel invigorated, while others may call for a gentler, more nurturing approach. Listen to your body and intuition, allowing your practice to be fluid and responsive.
10. Embracing the Journey: The Winter Solstice reminds us that life is cyclical, with seasons of light and darkness. Embrace the journey of your yoga practice, understanding that it, too, has its seasons. There will be moments of growth and moments of introspection, just as there are moments of light and darkness. Trust in the transformative power of your practice, knowing that, like the Earth itself, you are in a constant state of evolution.
In conclusion, the Winter Solstice provides a unique opportunity to infuse your yoga practice with intention, mindfulness, and an awareness of the changing seasons. By connecting with the natural world, embracing stillness, and nurturing yourself both physically and spiritually, you can create a yoga practice that honors the energy of this profound celestial event and supports your overall well-being. Ultimately, the Winter Solstice invites you to find balance, inner warmth, and renewal on your mat as you move through the depths of winter toward the promise of brighter days
Seated Winter Yoga Sequence Mirrors Nature's Cycles
Embodying nature during the Winter Solstice is a beautiful way to connect with the natural world and honor the changing seasons. It can deepen your sense of mindfulness, presence, and connection to the Earth. Here are some meaningful ways to embody nature during the Winter Solstice:
Outdoor Celebration: If weather permits and it's safe to do so, consider spending time outdoors during the Winter Solstice. Find a quiet spot in nature, like a forest, park, or a scenic overlook, and immerse yourself in the surroundings. Observe the natural world and take in the sights, sounds, and sensations of the season. Practice yoga or meditation outdoors to feel grounded in the environment.
Sunrise or Sunset Ritual: The Winter Solstice is a perfect time to witness the sun's changing path in the sky. You can either wake up early to watch the sunrise or be present during sunset. Stand or sit in a place where you have a clear view of the horizon. As you watch the sun, reflect on the cycle of light and darkness and the ever-changing nature of life.
Nature Walk: Take a contemplative walk in nature, even if it's cold outside. Bundle up warmly, and stroll through a nearby park, forest, or natural area. Pay close attention to the details around you – the frost on branches, the quiet of the winter woods, and the beauty of bare trees. Let your senses come alive as you connect with the natural world.
Natural Altar: Create a small, temporary altar outdoors using natural materials you find. Collect evergreen branches, pinecones, rocks, or fallen leaves to build your altar. Place candles or lanterns on it to symbolize the return of light. You can meditate or perform a simple ceremony at your altar to honor the Solstice.
Fire Ceremony: Fire is a potent symbol of transformation and renewal. If it's safe and permitted, consider having a small fire ceremony outdoors. Build a bonfire or light a small campfire. As you watch the flames, reflect on what you wish to release from the past year and what intentions you want to set for the year ahead. You can write down these thoughts on pieces of paper and burn them in the fire.
Animal and Bird Watching: Winter brings changes in the behavior of animals and birds. Spend time observing the wildlife in your area. Birds often flock together during winter, and animals may be more active in search of food. Bring binoculars and a field guide to identify the species you encounter.
Seasonal Foods: Embody nature by preparing and enjoying seasonal foods during the Winter Solstice. Cook and savor dishes that incorporate winter vegetables, grains, and spices. Consider making a special meal or a warming, spiced beverage like mulled cider or tea.
Reflection and Journaling: Set aside quiet time for reflection and journaling. Write about your experiences in nature, your connection to the season, and your intentions for the coming year. This can be a deeply personal and meaningful way to connect with the Solstice.
Sensory Awareness: Engage your senses to connect with nature. Feel the cold air on your skin, listen to the winter soundscape, inhale the crisp scent of the season, and savor seasonal tastes. Mindfully experiencing these sensations can help you feel more connected to the natural world.
Community Gathering: Consider joining or organizing a community gathering or ceremony to celebrate the Winter Solstice. Being with like-minded individuals who share a reverence for nature can enhance the sense of connection and unity with the Earth.
Embodying nature during the Winter Solstice is about slowing down, tuning into the world around you, and recognizing your place within the larger cycles of nature. It's a time to celebrate the beauty of the season, reflect on your own growth and transformation, and set intentions for the future as you move from the darkest day toward the return of light and longer days ahead.
Happy Winter, friends! We hope you will enjoy the seated winter yoga sequence as much as we do.
Related:
Standing Winter Ayurveda Sequence