将瑜伽融入冬季自我提升计划的5种方法

Published November 11, 2026 09:24AM

Calin Van Paris is a YJ editor and longtime wellness writer. Here, she shares some suggestions for incorporating elements of yoga and mindfulness into your winter arc.

The last leg of the year means only one thing: you’re in your winter arc. This approach (or, for some, challenge) is all about leveraging the final months of the year—a time historically associated with parties, scrambling, and saving anything pressing (and perhaps wellness-related) for January 1—as an ideal time for “locking in” and practicing self-care. That way, by the time the new year rolls around, you already have a regimen of helpful habits to hone, rather than feeling the pressure to commit to a series of rushed (and often ill-fated) resolutions.

In our opinion, the best winter arc focuses on mindfulness above all else. Sure, you could prioritize things like productivity. But slowing down is an innate part of winter, and honoring the part of you that wants to similarly take it easy is very human. With that in mind, the following yogic practices offer simple shifts to improve your life—or your experience of it.

5 Ways to Build Yoga Into Your Winter Arc

Be patient with yourself as you acclimate to new patterns and intentions—that counts as mindfulness, too!

1. Savor Your Mornings

Morning meditation is always a good idea. But if sitting in stillness isn’t your thing (or you already have an established practice), try incorporating savoring into your morning routine. We all know that the way you spend your a.m. tends to set the tone for the vibes of your entire day. So rather than rushing through breakfast, getting ready routines, workouts, and practices like journaling, why not revel in them?

Instead of going through the motions, whatever they might be, make sure you’re engaging each of your senses. Stay present and see how each aspect of your morning grind makes you feel. This sort of noticing helps keep you in the moment and helps you get honest about what parts of your morning are feeding you—and which ones might need some adjusting.

Even setting a slightly earlier alarm and gifting yourself an extra five minutes in the morning can create enough space to release the need to rush.

2. Energize with Midday Breathwork

The midday slump is a near-universal experience. You kick off the day with a full cup and as responsibilities quickly come your way, each chore, task, and errand takes a sip of your energy until you’re feeling depleted. If you’re searching for ways to boost your vitality (and refill your cup), turn your attention to your breath.

Breathing exercises, such as lion’s breath and breath of joy, invite you to physically release some stagnant energy and stress while stimulating circulation and leaving your mind feeling a little clearer than before. Plus, these breathwork practices are playful, encouraging you to make silly faces and let your body get loose, respectively. After all, having fun is among the most restorative activities there is.

3. Work on Your Balance

As you’re standing at your sink doing dishes, typing away at your standing desk, or pacing around on a phone call, pause for a second (or even a full minute) and pop into a balancing yoga pose to practice your single-pointed focus.

We’re not suggesting that you randomly take Dancer Pose (although you might!). Lifting your leg and arms in Tree Pose, or sending one leg back and hinging at your hips in a quick Warrior 3, are enough to subtly challenge your body and mind in an unexpected way. Need to pick something up off the ground? Make it a Half Moon!

Discovering balance in your body might inspire you to find it in other areas of your life. Find a point of focus, concentrate on your inhalations and exhalations, and discover the presence and resilience that’s already within you.

4. Take a Long Walk

Getting a certain amount of steps in each day is undeniably beneficial for you, but that’s not the entire point of taking a long walk. Just like opting for the scenic route home, walking is about forgoing convenience in favor of honoring your experience of the world.

Walks are a time for noticing what’s around you—the sights, scents, sounds, textures, even tastes that make up your environment. When done with intention and attention, your walk can be an act of full-body presence.

So, if your everyday walk has become more of a chore or fitness endeavor than act of wonder, now is a great time for a reframe. And if you’re not currently walking, there’s no better time to bundle up and begin than the present.

5. Try Bedtime Savasana

This isn’t about adding yet another step to your bedtime routine (we’re not into that). It’s about the quality of your thoughts as you drift off to dreamland. Rather than cuddling up with your phone, invite your sleeping state by spending some time in Savasana.  Just take a few minutes to tune into your breath and attempt let your racing mind slow and then still. See how the quality of your rest improves after a few nights of practice.