Beat the Winter Blues: These 6 Yoga Exercises Will Lift Your Mood and Energize Your Body.

You’re not alone if you find the winter months difficult. Approximately 60% of Canadians struggle with the winter blues, with about 2-3% experiencing the more serious condition known as Seasonal Affective Disorder (S.A.D.).

During these sun-deprived months, everything feels out of balance, and we mostly just want to hide under the covers and sleep the day away.

Winter Blues Symptoms

The “winter blues” describes a mild and temporary decline in mood and energy levels during the colder, darker months. Common symptoms include:

• Fatigue or low energy
• Lack of motivation
• Disrupted sleep patterns
• Mild sadness or irritability
• Trouble concentrating

I have battled with the winter blues since my early twenties, and I’ve noticed that it worsens with age. It has led me to seek refuge in warmer countries during our brutal winter months.

Not everyone can be a “snowbird” and escape for six months out of the year. Fortunately, there are ways to manage this condition and offset the numbing effects of winter. One way is through the mindful movement practice of yoga.

The Science Behind Yoga’s Mood-Boosting Power

We certainly know about yoga’s benefits for the body—numerous studies highlight its impact on strength, flexibility, and cardiovascular health. Yoga also plays a significant role in managing various health conditions.

In recent years, research has increasingly focused on yoga’s effects on cognitive health, thanks to technological advances in brain science. These studies show that yoga positively impacts brain structure and function, offering hope during a season that often feels bleak. A daily mindful movement practice can improve mental well-being and create lasting changes.

Best Yoga Exercises for Beating the Winter Blues

When you’re struggling with fatigue, melancholy, and a lack of motivation, an intense yoga practice may feel overwhelming. The following exercises are cherry-picked goodies designed to create a relatively quick shift in mindset and energy. Think of them as part of your winter wellness toolkit.

1 | Surya Namaskar (Sun Salutations)

Any movement that increases your heart rate benefits cognitive function and mood. Sun salutations are especially effective because they combine movement, breath, and mindfulness. This sequence not only boosts circulation and energy but also helps regulate the nervous system, balancing the body’s stress response.

Watch this instructional video for a step-by-step guide on how to do sun salutations. 

Suggestion: Practicing in the morning can help combat sluggishness and seasonal mood dips.

2 | Vrksasana (Tree Pose)

Winter disrupts our connection to the Earth and our body. We shuffle around in heavy boots, bundled in layers, and lose our natural rhythm. Tree Pose restores this connection, grounding our energy and fostering stability. Though it looks relaxed, Vrksasana engages all the standing leg muscles, pelvic floor, and core, creating a powerful lift.

How to Do Vrksasana:

• Stand in Mountain Pose (Tadasana), feet hip-width apart.
• Shift your weight onto your left foot, grounding firmly.
• Place your right foot on your inner left thigh, calf, or ankle (avoid the knee).
• Bring your hands to heart center or reach them overhead.
• Hold for a few breaths, then switch sides.

Suggestion: Practice barefoot on a hard surface for better balance and a deeper energetic connection.

3 | Knocking On The Door Of Life

Image credit: Yoga With Adrienne

While not a traditional yoga pose, this Qi Gong movement is often included in therapeutic yoga due to its ability to stimulate energy flow. This exercise wakes up the life force, stimulates the adrenal glands, and supports kidney function—especially important in winter when fluid balance is more challenging.

How to Do Knocking on Heaven’s Door:

• Stand with feet planted and knees slightly bent.
• Let your arms hang loosely, then begin swaying from side to side.
• Let your hands gently smack against your lower back with each swing.

Suggestion: Give yourself ample space to fully explore the movement and let go of tension.

4 | Viparita Karani (Legs Up The Wall Pose)

Viparita Karani is one of the most effective poses for deep relaxation. It soothes the nervous system, improves circulation, and enhances mental clarity by increasing blood flow to the brain. Viparita Karani shifts the body from a fight-or-flight response to a rest-and-digest state, promoting emotional balance.

How to Do Viparita Karani:

• Sit sideways next to a wall, with your hip close to it.
• Lower your back to the floor as you swing your legs up against the wall.
• Rest your arms by your sides, palms facing up.
• Close your eyes, take slow breaths, and relax for 5–15 minutes.

Suggestion: Place a cushion under your sacrum to elevate the hips, directing more blood flow to the heart and brain.

5 | Ustrasana (Camel Pose)

Cold weather encourages us to hunch forward, which compresses the chest and restricts breathing. In Chinese medicine, blockages in the heart and lung meridians are linked to emotional imbalance, anxiety, and depression. Heart-opening poses like Ustrasana counteract these effects, allowing for deeper breathing and greater vitality.

How to Do Ustrasana:

• Kneel with knees hip-width apart, toes pointed back.
• Place your hands on your lower back for support.
• Inhale, lift your chest, and lengthen your spine.
• Exhale, arch back, bringing your hands to your heels if comfortable.
• Keep your hips over your knees and your neck neutral.
• Hold for a few breaths, then engage your core to rise back up.
  

6 | Pranayama (Breathing Exercises)

While yoga postures (asana) offer profound benefits, Pranayama takes your practice deeper. Breathing exercises regulate the nervous system, enhance energy, and improve emotional resilience.

• Morning: Practice Kapalabhati (Breath of Fire) for a stimulating effect.
• Evening: Use 4-7-8 Breathing or Nadi Shodhana (Alternate Nostril Breathing) for calmness and balance.
  
  

Going Beyond Your Mat

Good health is about balance and embracing a holistic lifestyle. Other ways to manage the winter blues include:

• Limit screen time before bed or use blue light filters to improve sleep.
• Eat foods that support melatonin production and reduce inflammation.
• Consider supplements like magnesium to relax muscles and improve sleep.
• Use binaural beats to enhance focus and relaxation.

Even 5–10 minutes of yoga daily can shift your mood—you don’t need to pressure yourself to do more. Try these six exercises whenever you need a boost, and as always, join us for a rejuvenating practice at Modo Yoga Maple. Our warm studio and staff await you!