Embracing January: How to Support Your Body and Mind Through Yoga This Winter

January often arrives quietly in the body.

After long periods of shifting routines, more sitting, the colder weather, and perhaps a fuller mind, many of us notice subtle changes in those familiar places. Perhpas the lower back might feel tight, hips a little stiff: the breath may not move as freely as before. Emotionally, the unsettled feelings creep in, anxiety, low motivation, or overwhelm about “starting again”, these emotions can begin to rise to the surface.

If any of this sounds familiar, you are not alone!

This is exactly why returning to the yoga mat can be the best supportive remedy, during this time of year.

A quiet yoga space ready for gentle winter practice

Lower Back Care: Listening Before Stretching

Lower back discomfort is one of the most common reasons why many people hesitate to return to yoga. The instinct might be to stretch more, push deeper, or try to “fix” the sensation quickly. Yet, the lower back usually needs more support and steadiness before it needs flexibility.

Here are some practical tips to care for your lower back as you return to practice:

• Move slowly at the start: Give the body time to warm up and adjust.

• Focus on breath awareness: Direct the breath into the ribs and back body to encourage gentle expansion.

• Engage the core gently: Support movement with a soft but steady core engagement.

• Use props without hesitation: Bolsters, blocks, and blankets are tools to create comfort and safety.

  
  

Yoga is not about forcing openness. It is about creating a sense of safety, so the body can soften naturally over time.

Stiffness Is a Seasonal Experience

Winter brings shorter days, cooler temperatures, and often less natural movement. Stiffness during this season is not a sign that you have lost your practice. It is just simply part of the seasonal rhythm.

Yoga can help by restoring circulation, hydrating connective tissue, and reminding the body how to move with ease again. To ease stiffness, try these approaches:

• Start with smaller movements: Build gradually rather than pushing into deep stretches.

• Allow extra time in warm-up poses: Give your muscles and joints the chance to awaken gently.

• Focus on fluid transitions: Moving smoothly between poses can be more beneficial than holding deep stretches.

• Move with awareness: Notice how your body responds to each movement.

  
  

Remember, flexibility is not a requirement for yoga. Movement itself creates flexibility over time.

Managing Anxiety and Supporting the Nervous System

The start of the year often brings subtle pressure to improve, do more, or be better. This pressure can show up as anxiety or overwhelm. Yoga offers tools to calm the nervous system and create space for ease.

Here are ways to support the mind and nervous system through yoga:

• Practice breath control: Slow, deep breathing activates the parasympathetic nervous system, reducing stress.

• Include restorative poses: Poses like supported child's pose or legs-up-the-wall help the body relax deeply.

• Create a consistent routine: Even short daily sessions can build resilience and reduce anxiety.

• Focus on mindfulness: Bring attention to the present moment rather than future worries.

  
  

By tuning into the breath and body, yoga helps shift the nervous system from a state of tension to one of calm.

Building a Gentle Winter Yoga Practice

Starting or returning to yoga in winter calls for a gentle, mindful approach. Here are some ideas to build a supportive practice:

• Begin with seated or supine poses: These positions reduce strain and encourage relaxation.

• Incorporate hip openers carefully: Gentle movements like reclined pigeon or butterfly pose can ease stiffness.

• Use props liberally: Support your body with blankets or blocks to avoid pushing too hard.

• End with relaxation: Always finish with a few minutes of savasana or a restorative pose to integrate the practice.

  
  

Consistency matters more than intensity. Even 10 to 15 minutes daily can make a difference in how your body and mind feel.

Listening to the Body’s Signals

Winter is a time to slow down and really listen closely to what the body needs. If you notice tightness or discomfort, respond with kindness rather than force. Yoga is a conversation with the body, not a battle.

Signs to watch for include:

• Persistent pain that worsens with movement

• Sharp or shooting sensations

• Fatigue or emotional overwhelm during practice

  
  

If these occur, consider modifying poses, resting more, or consulting a healthcare professional.

The Emotional Benefits of Returning to Yoga in January

Yoga supports more than just the physical body. It offers emotional balance during a time when many feel pressure to “start fresh” or set ambitious goals.

Returning to the mat can:

• Reduce feelings of anxiety by calming the nervous system

• Build motivation through small, achievable steps

• Create a sense of routine and stability

• Encourage self-compassion and patience

  
  

These emotional benefits help carry you through the winter months with greater ease.

Supporting the body and mind through yoga this winter means moving with care, listening deeply, and embracing the season’s natural rhythms. Your practice does not need to be intense or perfect. It only needs to be consistent and kind. By returning to the mat with patience and awareness, you create space for the body to soften, the breath to deepen and the mind to find calm.

Come along and join us - at Yoga Tree Leeds. A calming and welcoming studio that invites you to reset and nourish both body and mind. W

We care deeply about your journey with us!

We offer gently yin yoga - a slow, floor based practise that helps soothe the body and massage the fascia too.

Gong Baths are held every 2 weeks - Friday evenings 7:15pm - give yourself the gift of stillness!