
It's the middle of winter. The time of hibernation is here, both for nature and us humans. Depending on where you are located geographically this season may be more challenging. Days are short and nights are long. The temperature is cold and you may have more clouds, rain and snow. In some regions the sun may not shine for weeks on end. Maybe you noticed it's harder to get up in the morning or you have less energy throughout the day or evening to participate in social outings? A couch, blanket, and sweat pants may be all you can muster on a Friday evening. Some of us are fine during this season but there are many of us who struggle to different extents.
You don't necessarily have to be clinically diagnosed with Seasonal Affective Disorder (SAD) to find yourself battling the blues and feeling out of sorts with low energy, irritability, a lack of motivation and feeling sluggish.
For me, as a yoga therapist located in Reno, Nevada, I personally find my good-natured self slowly deteriorate during our long, cold winters. I wonder when I will see that first hint of spring that brings a renewed sense of hope. While I am grateful we have more sunny, winter days as compared to other places, the limited ability to enjoy my usual outdoor activities and feeling cold all the time definitely dampens my spirit.
As a yoga therapist, I infuse my personal yoga practice with yoga therapy techniques to invite warmth, cultivate strength, stimulate my system to help dispel my blues and nourish my being.
Here is what I find helpful and important:
Yoga Therapy For the Winter Blues: Tool #1
"Create Ritual"

Start each morning with a warm drink in hand while watching the sunrise or the dark transition to light. Coffee, tea or a glass of warm water with a squeeze of lemon can help awaken the senses and warm you from the inside out. Plus who doesn't love a bonus hand warmer!
Yoga Therapy For the Winter Blues Tool #2
"Embrace the Daylight"

Even if there isn't much sunlight, try to set up a practice space where you can view the sunrise and have exposure to natural light. This allows your natural circadian rhythm to reset for better sleep at night and improved alertness during the day. If you have one, place a light box by your practice space. Practicing in front of a fireplace or space heater is helpful too.
Yoga Therapy For the Winter Blues Tool #3
"Integrated Practice"
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I start seated or lying down and connect my awareness to my breath. I focus on expanding my chest on inhale and envision a rising sun in my chest that radiates warmth outwardly into my fingers and toes. I then add a warming ujjayi breath technique to promote heating in my body and a focus for my mind. I allow my breath to guide me dynamically through key invigorating postures that target my large muscle groups and promote warming circulation for my joints and muscles while increasing my energy (bridge pose, chair pose, Warrior, etc). I add breath adaptation to the movement to have produce a specific energetic effect. This practice shifts my mood and lessens my fatigue while preparing my breath for a specific pranayama (breathwork). I personally like to use viloma ujjayi pranayama (alternate nostril inhale) which helps to regulate my autonomic nervous system and provide me with more energy for my day. I then settle into a comfortable seat with attention to chest expansion, rib widening, belly filling in time to a rising sun again for 8-12 full breaths.
Try adding chanting, listening to morning bird sound recordings or uplifting music throughout your practice to help further shift your mood.
Yoga Therapy for the Winter Blues Tool #4
"Pause to Notice"

After a short rest, give yourself permission to pause and notice any effects from the practice. Feel your body, notice your energetic state and the emotions and thoughts that accompany. Daily journaling of your observations can be extremely helpful in noticing your mood and energy patterns and how they may change over time.
Yoga Therapy for the Winter Blues Tool #5
"Nourish Thyself "

Think of eating foods that can balance out the cold dryness and boost your immune system (For example, warm, hearty foods that sustain you for longer periods of time). I follow my practice with a warm, nourishing breakfast of oatmeal, ghee, nuts and dried fruit. Ginger tea with honey and lemon is another great way to help warm and feel rejuvenated for my day!
"You Behold the Power of Change."
These yoga therapy tools are intended to help support you on your journey.
Please use my yoga therapy offerings to help bring change in a way that seems realistic and attainable to you. Maybe that is only watching the dark turn to light with a warm beverage in hand. Or listening to bird sounds as you lay in bed waking...one step at a time. Find a starting place that works for you. Build this new routine into your day, one day a week, then maybe two days and so on. Let it unfold without expectations of perfection, so it can feel supportive and sustainable and the effects noticeable.

Click Here or see below to view my personal yoga therapy practice "Combat the Winter Blues: Yoga Therapy Tools to Energize and Activate" Kira Gilmer, BSN, Yoga Therapist, C-IAYT, 500-Viniyoga, 500-RYT, RPYT
*Please note that yoga therapy is a highly individualized process that utilizes appropriate techniques for each individual. This is a specific practice that supports me but may not be appropriate for all persons depending on medical history, psycho emotional and structural issues. Please use caution and adhere to your needs both with movement and breath adaptations. Please adjust your breath count to what is comfortable and sustainable for you. Thank you for taking care of yourself.
Interested in what yoga therapy can offer you? Book a free consultation or Book a session with me at Canary Yoga Therapy online or in person at Midtown Mindfulness in Reno, NV.
**If you are having any thoughts about harming yourself or others or would like professional help to support your mental health, please seek help by calling the NAMI HelpLine:Â Call 800-950-NAMI (6264) or text "HelpLine" to 62640 for free support, information, and resources.
Kira Gilmer, BSN, Yoga Therapist, C-IAYT, 500-Viniyoga, 500-RYT, RPYT, is located in Reno, NV. She is trained as a viniyoga therapist with Gary Kraftsow and the American Viniyoga Institute
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