Creating a Home Yoga Flow and Stretching Routine for Winter Wellness

Winter has a way of inviting us to slow down, stay cozy, and recharge. But for many, the season also brings a sense of heaviness—both in the body and mind. Colder temperatures and shorter days can lead to tight muscles, low energy, and even a drop in mood. 

At Sync & Savor, we’re all about finding ways to nurture wellness with ease, joy, and connection, and we have found that adding a winter-friendly yoga flow to our routines is one of the simplest ways to do just that.

In this guide, we’ll walk you through creating your own winter wellness yoga flow and stretching routine. This sequence is designed to warm up the body, release tension, and provide that extra bit of care and connection to yourself that winter often calls for.

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Why Winter Yoga?

Winter can be a challenging season for both our physical and mental health. Here are just a few ways that a home yoga and stretching routine can support winter wellness:

Improves circulation and adds needed warmth: Gentle movement helps get your blood flowing, which can warm the body and alleviate stiffness.

Boosts mood: Yoga is a known mood-booster, thanks to its combination of mindful movement, deep breathing, and endorphin release.

Eases tension: Holding tension in our muscles is common in colder months. Targeted stretches can help relieve this and leave you feeling relaxed.

Promotes mindfulness: Winter is a season for slowing down. Yoga encourages you to be present, tuning into your body and breath.

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Setting Up Your Cozy Home Yoga Space

Creating an inviting space for your winter wellness practice will make it even easier to stick to your routine. Here are a few tips for transforming your space into a calming sanctuary:

1. Find a Quiet Spot: Choose a location in your home where you can relax without interruption. If possible, find a spot near a window to let in natural light.

2. Add Warmth and Comfort: Lay down a comfortable yoga mat, grab a blanket, and consider using props like pillows or bolsters for extra support. 

Here are our picks for your at-home practice: 

YOGA MAT // YOGA BLOCKS // YOGA BOLSTER // YOGA STRAP

3. Soothing Scents: Light a candle or use essential oils like lavender or eucalyptus to create a calming aroma. We love the “On Guard” essential oil from Doterra in the cold winter months

4. Set the Mood with Music: Soft, relaxing music can enhance your experience. 

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Establishing a Habit 

If you haven’t read it yet, be sure to pick up or download your copy of Atomic Habits by James Clear. This book unlocks the secrets to creating and sustaining good habits, while shedding those that are unwanted. 

After reading the book we became big believers in “habit stacking,” to start and stick to something new. In this practice, you find something you know you’re going to do every day, like brushing your teeth, having a cup of coffee, or coming home from dropping the kids off at school. Then, you add your new desired habit to that action. 

For example, we find an easy way to get some movement into our days is to immediately find our way to our mats after dropping off the kids. Even better, we’ve moved our mat to the garage and set up a little work out area so that we go immediately from the car, to downward dog. 

The key takeaway… make the good habits easy, and the bad ones hard.

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Winter Wellness Yoga Flow

This gentle yoga flow is designed to help you ground yourself and find tranquility amidst the winter chill. Set aside 15 minutes for this restorative practice, allowing yourself to embrace the moment and cultivate inner peace.

Whether you’re brand new to yoga or looking for a seasonal refresh to your routine, we hope this winter yoga flow helps you bring more warmth, comfort, and wellness into your days. From the Sync & Savor team, we wish you a winter full of wellness, ease, and connection.

YOGA FLOW

Grounding

• Begin by finding a comfortable seated position. Close your eyes and take three deep, cleansing breaths. Inhale deeply through your nose, filling your lungs, and exhale slowly through your mouth. Allow yourself to settle into the present moment.

Warm Up

• Hero’s Pose

  • Kneel with your legs tucked under you. Sit back on your heels and rest your hands on your thighs.

• Shoulder Rolls and Neck Circles

  • Inhale as you lift your shoulders up to your ears, then exhale as you roll them back and down. Repeat 5 times.

  • Gently roll your head in circles, switching directions after a few breaths.

• Seated Cat/Cow

  • Inhale, arch your back (cow), and exhale, round your spine (cat). Repeat for 5 breaths.

• Twists

  • Reach your arms overhead, stretching tall.

  • Exhale as you twist to the right, inhaling back to center, and repeat on the left.

• Tabletop to Thread the Needle

  • Move to tabletop position. Inhale, then exhale as you thread your right arm under your left, resting your shoulder and head on the ground.

• Downward Facing Dog (DFD)

  • Transition into Downward Facing Dog, pedaling your feet.

• Plank to Cobra

  • Shift forward into plank, lower down, and transition into cobra.

• Return to DFD

  • Move back into Downward Facing Dog.

Low Lunge Sequence

• Rise Up to Kneeling

  • Gently lower your knees to the mat.

  • Lift your torso, bringing your arms overhead.

• Gate Pose and Supported Side Plank

  • Extend your right leg out to the side, reaching your left arm towards your right leg.

  • Shift into supported side plank, stacking your right knee under your right hip.

• Child’s Pose with Gate Legs

  • Return to child’s pose, keeping your right leg extended.

• Bird Dog

  • Come back to tabletop and extend opposite arm and leg.

  • Move back into Downward Facing Dog.

• Repeat on other side

  
  

Sun Salutations

• DFD to Uttanasana

  • From Downward Facing Dog, step or jump forward into forward fold (Uttanasana).

• Urdhva Hastasana

  • Inhale, rising up with arms overhead.

• Uttanasana

  • Exhale back into forward fold.

• Step Back to Plank

  • Step back into plank position.

• Lower to Cobra

  • Lower down, transitioning into cobra pose.

• Repeat DFD Sequence

  • Go back to Downward Facing Dog, then repeat the sequence two times.

Standing Sequence

• DFD to Crescent / Runner's Stretch

  • From Downward Facing Dog, step forward into crescent lunge.

  • Shift into runner’s stretch, opening the hip.

  • Move back into Downward Facing Dog.

• Pigeon Pose

  • Step forward into pigeon pose.

• Repeat on other side

  
  

Cool Down

• Wide Leg Straddle Forward Fold

  • Sit with legs wide and fold forward, reaching your arms out.

• Butterfly Forward Fold

  • Bring the soles of your feet together and fold forward.

• Supine Spinal Twist

  • Lie on your back, pulling your knees to one side for a gentle twist.

    
    

Savasana

• Finish your practice in Savasana. Lie flat on your back, arms relaxed at your sides, and allow your body to fully relax. Close your eyes and take a moment of stillness.