Winter is upon us but does that give you the excuse to stay at home for the next two months? Certainly not, especially if you want to stay in good health and maintain your shape. Winter normally ushers one into physical discomforts like cold, fever, sometimes even depression also; your body increases its fat reserves as a protection against the cold.
In winter, beginner or an intermediate practitioner should practice dynamic yoga, meaning instead of holding a pose for few seconds, one should practice each Shuksham vayama and Asana 2 to 5 times continuously.
While practicing yoga in winter it is advisable to practice indoor yoga with proper warm up.
To have good heath, lots of energy and a calm mind, we should honor our body by working in rhythm with nature.

CHEST BREATHING

Sit in padamasna or sukh asana, hand on your knees in (Ghyan mudra). Inhale deeply, expanding your chest, hold your breath as long as you are comfortable then exhale slowly to relax the whole body. Repeat this for minimum 15 times.

SPINE EXERCISE

Stand with both legs apart and place both your hands on your hips, thumbs pointing forward. Bend backward from the waist while inhaling and then bend forward while exhaling. Repeat this for minimum 10 times. Precaution: People with lower back problem should not do this forward bending exercise.

SHIATSU THERAPY

Sit in meditation posture with spine up straight. Now with help of your right hand thumb, squeeze the flashy web between the left thumb and fore finger near the place where the Web V comes together at the hand, for 5 to 10 seconds. This will relive sore throat, common cold, flu, dizziness and headache.

SURYA MUDRA

Sit in meditation posture with your back and neck straight. Then join the tip of ring finger with the root of the thumb in both the hands and press with the thumbs. Keep the other finger straight. Then place hand on your knees with palm facing upward. Put a little pressure on your palm while rest of the hand should be in a relaxed position. Practice this for 10 to 15 minutes every day.
Benefits: This cures ailments like common cold, flu, and headache. It is also beneficial for obesity, and keeps one energetic.

LINGAM MUDRA

Close your hands so that the fingers get interlocked. Keep left thumb up straight, then touch index finger and thumb of right hand, so they are circling the left thumb. Do this mudra for 2 to 3 minutes. This mudra is helpful in curing respiratory ailments such as asthma, cough & cold, and congestion.

SURYA BHEDI PRAYAMAMA

Sit in a comfortable meditation posture with head and spine straight, eyes closed, and hand in Jayan mudra. Now close the nostril with ring finger and inhale slowly & deeply through the right nostril. Then close both the nostril after few seconds, exhale slowly through left nostril by keeping the right nostril closed with the finger. This is one round. Do minimum 5 rounds in a day.
Benefits: This pranayama creates heat in the body and counteracts imbalances of the wind elements. It makes mind more alert, and is good for low blood pressure. It stimulates and awakens the pranic energy by activating Pingala nadi.
Precaution: People suffering from heart disease, High BP and epilepsy should not practice this pranayama.

TIPS TO STAY HEALTHY

• Drink plenty of water: if you suffer from Bronchitis or other respiratory illness, be sure to drink 10 to 12 glasses of water or other fluids daily. The fluid will thin the mucus in your inflamed upper bronchial passages.

• Blow up a balloon: For relief from a persistent breathing problem, try blowing up balloons. Because balloon blowing helps increase lung capacity.

• Sore throat: Take 1000 to 3000 mg of vitamin C daily to help fight the cold or other viral infection causing it. You may also wish to eat three raw cloves of garlic a day as garlic is a natural antibiotic and antiseptic.