Moving Through the Winter: Staying Motivated When It’s Cold, Dark, and Gloomy ☃️
Winter can be beautiful—the crisp air, the quiet streets, the soft glow of early sunsets—but it can also be challenging. The short days, gray skies, and chilly temperatures often make cozy beds and warm blankets feel like the ultimate temptation. It’s natural to feel less motivated to move, less inclined to get outside, and more drawn toward rest. But staying active and caring for the body during the winter months is not only possible—it’s essential for physical and mental wellbeing.
At the studio, I see firsthand how consistent movement can uplift mood, improve sleep, and help students feel grounded, even when the world outside feels cold and dark. Here are some ways to stay motivated and create meaningful self-care through movement during these long winter months.
1. Honor the Body and Your Energy
Winter naturally invites introspection and rest. It’s a season to slow down, reflect, and nurture. If your energy feels low, honor that. Your body is asking for gentleness. On days when a vigorous workout feels impossible, consider a restorative yoga session, gentle stretches, or a mindful walk. These small, intentional movements keep your body active without demanding more than your energy allows.
Remember: the goal isn’t to push yourself to extremes, but to show up consistently, even in small ways. Carving out a full 60 minutes in the perfect candlelit environment to honor the body and create a yoga practice is optional. Five minutes of stretching in the morning before peeling yourself out of bed or a short evening flow before crawling back into bed is a perfectly acceptable form of movement. Over time, these moments add up to lasting benefits.
2. Focus on Small, Achievable Goals
Sometimes the thought of a full yoga class, a long run, or a complete workout routine can feel overwhelming, especially in winter. That’s why small, achievable goals are key. Start with five to ten minutes of gentle movements, breathing or commit to one favorite sequence each day. A sun salutation or two, maybe?
The beauty of small goals is that they create momentum. Once you begin, your body and mind often want to continue. Before you know it, those five minutes can turn into a full practice… and if they don’t? That’s ok, too! Celebrate these small wins—they’re powerful reminders that consistency matters more than intensity.
3. Remember the Mood-Boosting Power of Movement
Winter can take a toll on mental health. Seasonal Affective Disorder (SAD), low energy, and mood swings are common, and movement can be a natural antidote. Physical activity increases circulation, releases endorphins, and improves sleep, all of which helps combat the winter blues.
Even gentle yoga, stretching, or walking outdoors for a few minutes can make a significant difference. Consider movement as a form of self-compassion: a way to care for your mind, body, and spirit during a time of year when it’s easy to feel sluggish or low.
4. Make Movement a Social Connection
Staying motivated is easier when you have support. Invite a friend to join you for a yoga class, a walk, or a short movement session at home. Accountability can help you show up on days when motivation is low, and sharing the experience can bring joy, connection, and warmth during the colder months.
If you can’t meet in person, consider a group text to check in on each other’s practice. Community isn’t just about socializing—it’s about supporting each other’s commitment to self-care.
5. Embrace Variety and Creativity
Winter can feel monotonous, but mixing up your movement routine keeps things exciting. Try new classes at the studio, explore different yoga styles, or incorporate other forms of movement like walking, dancing, or light strength exercises.
Experimenting keeps your mind engaged, challenges your body in new ways, and prevents winter routines from feeling stale. Think of it as play, “adult recess” if you will—movement doesn’t always have to be serious or intense to be beneficial.
6. Be Gentle With Yourself
Finally, winter is not the time for perfectionism. Missed classes, skipped workouts, or lazy days are natural. This doesn’t define who you are. What matters is showing up when you can and being kind to yourself in the process. Every small effort—each breath, stretch, or step—is a practice in self-love and resilience.
Winter is a season to slow down, reconnect, and nurture yourself. By listening to your body, creating cozy rituals, celebrating small wins, and embracing the simple joy of movement, you can stay energized and nourished all season long. Even on the coldest, darkest days, each moment you show up for yourself is a gift—your body, mind, and spirit will thank you.
Try this short yoga practice below to help you move, warm up, and feel your best this winter ❄️
Winter Yoga Sequence: Warm the Body, Calm the Mind
1. Centering & Breath (2–3 minutes)
Sit comfortably on a mat, blanket, or the floor, cross-legged or feet together.
Close the eyes, place one hand on the heart and one on the belly.
Take deep breaths: inhale for 4 counts, hold 2 counts, exhale 6 counts.
Focus on warming the body from the inside and letting go of expectations.
2. Seated Side Stretch (1 minute per side)
Place the left hand on the mat next to you or on the left knee.
Reach the right arm overhead, gently leaning to the left.
Repeat on the other side.
3. Cat-Cow (2 minutes)
Come to all fours (tabletop position).
Inhale, lift the tailbone, lower the belly, and look forward - arching through the spine (Cow).
Exhale, tuck the tailbone, lift the belly, press into the hands, and lowering the chin - rounding through the spine (Cat).
Flow with the breath, fluidly moving back and forth, gently warming the spine.
4. Thread-the-Needle (1–2 minutes per side)
From tabletop, inhale, lift the right arm high; exhale, bring the right arm through and under the left arm to lower the shoulder and side of the face down onto the ground or a pillow. Breathe. Use the inhale to lift back up and open the arm one more time.
Repeat on the other side.
5. Low Lunge (1 minute per side)
Step the right foot forward into a low lunge, back knee on the mat.
Inhale, reach the arms overhead, and lean slightly back to open the chest.
Switch sides.
6. Seated Easy Seat fold (2–3 minutes)
Sit with the legs crossed
Place the hands in front of you and gently rock from side to side as you walk the hands forward to the front of the mat.
When you feel the hips/sit bones begin to lift away from the floor, pause and push the bottom down while resting the palms to the floor.
Bow the head down as you round through the spine and fold.
Switch sides by crossing the legs the other way.
7. Supported Bridge (2–3 minutes)
Lie on the back, knees bent, feet hip-width apart.
Lift the hips and place a blanket/block under the sacrum for support.
Open the chest, stretch the front body, and gently energize the back body.
8. Supine Twist (1–2 minutes per side)
Lie on the back, hug knees into the chest, then twist them gently to the right.
Extend arms to a T-shape, gaze up or turn the face to the left.
Switch sides.
9. Savasana (3–5 minutes)
Lie comfortably on the back, legs relaxed, arms by your sides.
Give your mind something to do by focusing solely on your breathing pattern.
Close your eyes, breathe naturally, and allow your body to absorb the benefits of simply arriving.
Imagine warmth radiating from your heart and lungs, filling the entire body.
Lie here for as long as you’d like… and when you’re ready, roll over onto the right side before sitting up.
Thank yourself for showing up ❤️
Tips:
Use blankets or cushions to keep warm and cozy.
Light a candle or play your favorite music for a comforting atmosphere.
Move slowly and mindfully—winter yoga is about nourishing, not pushing.
