rx for winter wellness — jillian pransky

As winter’s energy condenses, so do we. The body and mind tend to get heavier as we accumulate mucus as well as undigested food, thought and emotion. This not only makes us feel more depleted or depressed but can make us more susceptible to winter’s infections. A winter yoga focuses on the stomach, lungs, heart and head; combining a warming practice with slow deep breathing and relaxation can keep most systems healthy by balancing the nervous system, optimizing digestive function and boosting immune response. Keep in mind – the inner heat of a winter practice is meant to warm, not over-stimulate or deplete essential energy reserves. With a relaxed nervous system and revitalized immune and digestive systems, you'll find you have more energy and are able to feel healthier or recover more quickly from winter's potential to bring you down.

ASANA RX

For optimal digestive function think: Twists, cobra, head to knee, and reclined goddess pose. To help keep the lungs clear of excess mucus and open the chest and heart area to stimulate the thymus gland which regulates the immune system think: right angle, triangle, bow pose, pigeon, bridge, fish, reclined supported backbends. To help keep the mind calm, clear and light in a time when it is easy to get overwhelmed by the darker days and a more inward focus: think supported shoulder stand, child’s pose, supported savasana, and a gentle sun salute with deep rhythmic breathing. For the nervous system enjoy gentle twists, all the restorative poses, alternate nostril breathing, and a long savasana.

MANTRA RX

In yoga, the mantra ‘yum’ is used to balance and regulate the vibration and energy flow in the heart center. This is where the thymus gland is located (which regulates the immune response.) During meditation or in a pose that opens your chest, try chanting ‘yum’. Imagine a green vibrant fertile light in your chest center, as you chant ‘yum’. See yourself healthy, relaxed, and energized.

MEDITATION RX

My favorite meditations techniques for winter are ones that focus on the heart. Metta, Mudita, and gratitude meditations go a long way to keep the inner lights a glow. In her book Comfort with Uncertainty, Pema Chodron writes "It's helpful to always remind yourself that meditation is about opening and relaxing with whatever arises, without picking and choosing. It's definitely not meant to repress anything, and it's not intended to encourage grasping, either… Sitting meditation gives us a way to move closer to our thoughts and emotions and to get in touch with our bodies. It is a method of cultivating unconditional friendliness toward ourselves and for parting the curtain of indifference that distances us from the suffering of others. It is our vehicle for learning to be a truly loving person…”

DEEP WINTER REST RX – Restorative Yoga

Winter is a wonderful time to let go into Restorative Yoga Poses. These simple yet profound poses help relax muscles, calm the mind, and soften the heart. Restoratives are done by lying passively over props such as bolsters and blankets. You stay in the poses for between 5-15 minutes while you relax and focus gently on your breath. They are particularly effective, because when the body is fully supported, and with the help of gravity, you are able to let go more completely, surrendering layers of deeply stored tension. Deepen your Restorative Yoga practice this February with my new virtual 65-Hour Restorative Yoga Teacher Training!

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WINTER GUIDED MEDITATION