At this time of year, as the temperatures drop and the days shorten, it’s normal to feel our energy slump and, if we add Christmas parties, more alcohol and sweeter, richer food into the mix, it’s easy to see how we can lose the urge to do any exercise at all. 

But moving our body is so important, especially in the winter.  Indeed, research shows that regular exercise such as that provided by Yoga can support our immune function enabling us to enjoy this beautiful season rather than be dogged by illness. 

Yoga can boost our immunity in a number of important ways and in particular by:

• stimulating the lymphatic system helping to flush out toxins from the body;
• helping to lower stress hormones such as cortisol;
• improving our digestion.

This latter benefit is interesting – Ayurveda (the sister science to Yoga) suggests that the colds and flus that are so prevalent in the winter may result from poor digestive health which causes the build-up of a toxic substance called ama in the system.

To get you started, I’ve put together a very short and sweet practice to do whenever you have 20 minutes to spare.  This focuses particularly on twists that support digestive health, stimulate the lymphatic system, and counteract stress. They’re accessible for everyone (although not pregnancy) and, if practised regularly, they may also make a difference to your flexibility and ease of movement too.  Listen to your body throughout and if anything doesn't feel right, simply stop and rest. Think of the relaxation at the end of the sequence as a little self-gift of calm for yourself at Christmas:)

Supine Spinal Twist

Begin by lying on your back with your knees bent and arms out to the side. Take time to connect with your breath. Breathe in, and as you breathe out, slowly release your knees to one side, then breathe in and return the knees back to centre before releasing to the other side. Repeat eight times.

Knees to Chest Pose

Then bring your knees up onto your abdomen and place your hands on your knees. Breathe in and guide your knees away from you, breathe out and bring your knees back towards your abdomen. Repeat eight times.

Tabletop Pose

Now come onto your hands and knees and begin to describe a circle with your hips, in one direction, then the other. Broaden and open your lower back and feel the release there. Continue for several breaths.

Cat Pose

Now return to the tabletop position. Breathe in and as you breathe out, slowly round and arch your back, bringing your shoulders forward and your chin to your chest. Breathe in, slowly lifting your head and sitting bones as you release your spine. Repeat eight times.

Standing Spinal Twist

Now come to standing and place a block/brick in front of you.  Take your legs wide apart. Place your hands on your hips, breathe in and breathing out, hinge forward placing your hands on the brick/floor. Breathe in and lift up your right arm as you twist gently to the right, then breathe out and lower your arm. Repeat to the left. Continue for 6 rounds and then remain in the forward bend with your knees bent for a few breaths. Next place your hands on your hips, press down firmly through your feet and come up.

Relaxation Pose

Finally lie down on your back, stretch out with your legs comfortably wide apart. Now extend your arms out to the sides and turn over your palms. Gently close your eyes. Observe the abdomen rising and falling as you continue to breathe. Then, as you next breathe in, hear your mind say, "Breathing in, I smile" and gently turn up the corners of your mouth. Then, as you next breathe out, hear your mind say, "Breathing out, I relax my whole body" and feel your whole body relax.

Remain here for 5 minutes or 10 if you have a little more time.