Last week, we explored the world of inverted postures—a practice that invites us to see life from a different angle, literally and metaphorically. These poses, though challenging, offer immense benefits when approached mindfully and with patience.
Inverted postures can be intimidating initially, but the key is to listen to your body and respect its boundaries. There's no need to force anything-yoga is a journey, not a race.
Here are a few essentials we discussed during the session:
Comfort is crucial: If you feel suffocated, have difficulty breathing, or feel uncomfortable, leave the pose and rest. Your breath should flow freely and naturally in every posture.
High blood pressure? Not a problem: Contrary to popular belief, inverted poses are not contraindicated for high blood pressure. However, it's important to move slowly and mindfully.
In the case of glaucoma: Avoid holding inversions for longer than three minutes, as this can increase eye pressure. During our session, we kept all inversions under this limit.
Winter Wellness Tips
The colder months challenge both our energy levels and our immune system. Alongside regular yoga practice, nurturing your body with good sleep, nutrition, and healthy habits can help you stay strong and resilient.
Why Do We Need More Sleep in Winter?
Our bodies are naturally attuned to the rhythms of nature - a concept known as chronobiology. With fewer daylight hours, our systems crave more rest. Here's why sleep is essential:
During the nighttime, our immune system "digests" antigens like viruses and pathogens, strengthening our defenses.
Lack of sleep during winter increases susceptibility to infections.
Quick Tip: Create a restful environment by avoiding dehydration while you sleep. Use a humidifier or place a water bowl near a heat source to maintain air moisture.
Nutrition for Immunity
Vitamin D: With less sun exposure in winter, many of us become deficient. Low levels weaken immunity, so consider taking a vitamin D supplement - ask your doctor for advice.
Iron and Zinc: Essential for immune function. Vegetarians and menstruating women are especially at risk of iron deficiency, so it's worth checking your levels.
Proteins and Fats: Include varied protein sources.
Gut Health: A balanced microbiota strengthens immunity. Include plenty of vegetables and fruits in your diet.
Additional Winter Practices
Essential oils: Diffuse Ravintsara, lavender, or eucalyptus for 10–15 minutes, up to three times daily, to clear the air and support respiratory health.
Jala Neti: Nasal irrigation with a Lota or saline solution can help maintain clear sinuses and protect against winter colds.
Yoga’s Role in Winter Wellness
Regular yoga practice works wonders for your immune system by:
Improving sleep quality is essential for repair and recovery.
Managing chronic stress, which can otherwise weaken immunity.
Supporting digestion and fostering a thriving microbiota, both crucial for overall health.
Wrapping It Up
Practicing inversions, even for a few moments, helps us build resilience—both physical and mental. Pairing yoga with mindful winter habits allows us to navigate the season with strength and vitality.
We’ll revisit the poses practiced during our last session in future winter classes to ensure we all stay energized and in great shape as we move toward spring.
What’s your favorite winter wellness tip? Share it in the comments below or in the next session—I’d love to hear how you stay grounded and healthy!

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