Yoga for Winter Blues: 15-Minute Practice

Published January 27, 2026 10:08AM

The winter blues are very real. The lack of light and cold temperatures can pull you into a slump—but practicing yoga can help you feel more like yourself and help you overcome some of the symptoms of seasonal affective disorder. All it takes is a willingness to commit to some movement, even—or especially—when you’re feeling a bit blah.

This grounding morning flow helps you overcome winter sluggishness with some breath-guided stretching and slow activation. With each mindful movement, you’ll build just enough warmth to step into your day feeling refreshed. Feel free to move through it at your own pace.

15-Minute Yoga Practice to Beat the Winter Blues

This winter yoga practice requires no props—just your body and breath. (And your yoga mat, of course.)

Easy Pose

Begin in a comfortable seat such as Easy Pose. Draw your tailbone down and reach through the crown of your head. Stay here for 1 full minute, breathing slowly.

Seated Circles

Keep your breath rhythm as you lean toward the left, then forward, then to the right, and then slightly backward, making circles with your torso. Complete 6 circles before switching directions.

Make your circles as big or small as you’d like. Maybe you get your shoulders into it and imagine you’re leading with your heart.

Seated Twist

With an inhalation, sweep your arms toward the sky and twist toward the right, bringing your right hand or fingertips to the mat behind you and your left hand to your right knee. Take your gaze to the side or over your right shoulder. Stay here for 4 breaths.

Inhale as you come back through center, sweeping your arms toward the sky. Then twist to the left. Stay here for 4 breaths.

Seated Forward Bend

Keep your right hand on your left knee as you turn your chest back to center and cross your left arm over your right to meet your right knee. Fold forward, drawing your chin toward your chest. Stay here for 4 breaths.

Tabletop

With your next inhalation, sweep your arms toward the sky, then land them on the mat in front of you and move to hands and knees.

Dynamic Leg Extensions

Extend your right leg out straight behind you with your inhalation.

As you exhale, round your back and curl your knee toward your chest. Repeat 3 times, moving with the pace of your breath.

Thread the Needle

The last time your right leg is behind you, and reach your left arm forward. Flatten your back.

Now, reach your left arm and right leg in opposite directions, so your left arm moves straight out to the left, your right leg straight out to the right). Take a breath here.

Land your right foot to the floor and your left hand to the mat underneath your left shoulder. Inhale as you sweep your left arm toward the sky, then exhale as you thread your left arm under your right in Thread the Needle. Stay here for 3 cycles of breath.

Unravel by sweeping your left hand toward the sky before placing it on the mat beneath your shoulder.

Low Lunge

Extend your right leg straight behind you again and stepping it in between your hands. Raise your chest and arms in Low Lunge. Stay here for 1 full breath.

Cactus your arms, leaning back in space.

Half Split

Sweep your arms behind you and around in front to frame your right foot. Shift your hips slightly back, straighten your front leg, and fold forward over your right leg in Half Splits. Flex your right foot. Stay here for 3 breaths.

High Lunge

Return to a Low Lunge and sweep your arms toward the sky. Tuck your back toes and lift your back leg as you come into High Lunge.

Runner’s Lunge

Bring your arms back alongside you and lean forward.

Goddess Pose Shoulder Dips

Reach your arms toward the sky and turn to face the left long edge of your mat, creating a star shape. With your exhalation, pivot your toes toward the corners of your mat and bend your knees to come into Goddess Pose.

With an exhalation, dip your left shoulder and turn to look over your right shoulder.

Inhale as you come back through center. Exhale as you dip your right shoulder and look over your left shoulder. Repeat this pattern of movement 2 times with the pace of your own breath.

Warrior 2

Inhale your arms overhead. Exhale and pivot your right toes toward the front short edge of your mat and your left foot to a 90-degree angle, bending into your right knee for Warrior 2. Bring your arms parallel to your mat and take your gaze over your right fingers.

Twisting Lunge

Windmill your hands down to the front of your mat. Land your left hand on your mat as your right hand reaches toward the sky and you pop up high on your back toes in a Twisting Lunge.

Downward-Facing Dog

Bring both your hands flat to the mat and step back to Downward-Facing Dog.

Plank Pose

Inhale to shift forward to Plank Pose.

Chaturanga

Lower through Chaturanga to the ground.

Cobra Pose

Press the tops of your feet into the mat and lift your heart in Cobra Pose of any height.

Downward-Facing Dog

Exhale back to Downward-Facing Dog.

Lower to Tabletop and repeat this series of poses, from Dynamic Leg Extensions through Twisting Lunge, on the opposite side.

Child’s Pose

Take a final vinyasa before coming into Child’s Pose. Stay here for 1 minute.

Reverse Savasana

Lower onto your belly, making a pillow with your hands or bringing one cheek to your mat and resting your arms along your side in a Reverse Savasana. Stay here for 3-5 minutes or as long as you’d like.

When you’re ready, press up into a comfortable seat. Bring your hands together at heart center and bow your head. Thank yourself for showing up on your mat today regardless of your winter blues. Hopefully, things feel a little lighter and more manageable now.