We are reminded of campfires for warmer hands and feet in the winter. But lighting a campfire in the middle of our work, early mornings or any time of the day is not feasible. Switching on the heater all the time in winter is burdensome on our electricity bill. A Yoga Sequence can be a great help!
Pooja Venugopal, Faculty, Sri Sri Yoga has suggested this Yoga Sequence, which has proved to be a winter blanket to get warmer hands and feet.
Winter Yoga Sequence for warm hands and feet
Calf muscle pumping
Stand straight and tall in Tadasana
Interlock your fingers above your head and keep your hands straight from the elbows
Take normal and forceful breaths in and out with continuous pumping of the calf muscles
Move your heels up and down
Repeat this 15-20 times
You can practice 3 sets
This movement warms up your feet, legs and other body parts
Shoulder pumping
Stand straight and tall in Tadasana
Interlock your fingers above your head and keep your hands straight from the elbows
Look at the interlocked hands above your head
Take normal and forceful breaths in and out with continuous pumping of the shoulders above your head
Feel your belly movements in and out with the breath
Repeat this 15-20 times
You can practice 3 sets
This movement warms up your palms, hands, shoulders and other upper body parts
Body Shake
Stand straight and tall
Start shaking your body with your hands to the front, continue shaking them above your head, take them to each side and end up shaking at the back of your body.
Shake, jump and twist your body from the waist
Swing your head side to side
Similarly, shake your legs
It brings warmth to your complete body
Body Jump
Stand straight and tall
Jump in your place to kick your legs forward (one-by-one) and slightly tilt your body to the back, fingers interlocked behind your hips
Keep jumping alternately with bend knees and tapping your hips with heels from the back
Jump and kick your legs sideward
Jump 10 times in each way. You can do 3 sets
Spine Stretch
Stretch the spine with swift movements in all six possible ways (forward, backward, sideward, elongation, twisting and inversion) while sitting or standing. It will generate heat in your body and keep your hands and feet warmer.
Sun Salutations
Practice Sun Salutations at a moderate or fast pace to generate the required energy in the body.
Asanas
You may include these asanas in your Yoga sequence to sustain warmth in your hands and legs.
Mountain pose or Tadasana or Parvatasana
Triangle pose I and II or Trikonasana
Lateral arch pose or Ardha Kati Chakrasana
Bow pose or Dhanurasana
Wind-relieving pose or Pawanmuktasana
Bridge pose or Setubandasana
Lord of the dancing pose or Natarajasana
Rest in Shavasana for a few minutes for Yoga Nidra.
Based on inputs by Pooja Venugopal, Faculty, Sri Sri Yoga
Written by: Pratibha Sharma
We’d love to hear from you!
Please write to us @artofliving about how you warm your hands and feet in winter.
Caution: Please read through the suggested links for any contraindications and precautions of the above asanas and below-given pranayamas. Practice them by consulting your doctor or Nadi Vedacharya.
Related link
5 Reasons to roll out your mat in winters
FAQs on getting warmer hands and feet this winter
Kapalbhati, Bhastrika, Agnisar and right nostril breathing keep you warm in the winter season.
Dates, figs, turmeric milk, moong dal vegetable khichdi, tomato carrot soup, pumpkin ginger soup, sweet potato soup, broccoli soup, pearl millet (bajra) roti and sarson ka saag (Mustard greens) are some of the Indian food that keeps you warm.
Mustard, coconut and sesame warm oil are best for body massage in winter. Draw the maximum benefits by sitting under the sun while massaging or at least sitting under the sun for half an hour after massage.
Some prefer wearing socks throughout the winter after a warm oil massage and sitting under the sun. Others prefer to open their socks at night to let their feet breathe some freshness.
Poor blood circulation is one of the reasons for feeling cold. Oil massage improves blood circulation in the hands and feet. But if you can't go for it, dry massage your palms and feet for immediate warmth in winter.
