Winter Blues? 7 yoga poses to uplift mood and combat seasonal depression

As winter’s shorter days and gloomy weather settle in, many people experience

seasonal affective disorder

(SAD) or the “

winter blues

.” While there’s no magic cure for seasonal depression, a regular yoga practice can help boost mood, increase energy levels, and provide much-needed emotional balance during the darker months.

How yoga helps combat winter depression

According to Himalayan Siddhaa Akshar, yoga guru, founder, Akshar Yoga Kendraa, “Yoga combines physical movement, breathwork, and mindfulness—three powerful tools for managing depression symptoms. Regular practice increases serotonin production, reduces stress hormones like cortisol, and promotes better sleep quality. The mindful aspects of yoga also help practitioners stay present rather than getting caught in winter’s negative thought patterns.”

Mood-boosting yoga sequence

Try these energizing and uplifting poses to combat winter blues:

Sun salutations (Surya Namaskar)

Start your practice with 3-5 rounds of sun salutations to warm the body and boost energy. This flowing sequence symbolically connects you to the sun’s energy while increasing circulation and releasing feel-good endorphins.
Heart-opening backbends
* Cobra Pose (Bhujangasana): Opens the chest and counteracts winter’s tendency to hunch forward
* Camel Pose (Ustrasana): Stretches the front body while energizing the nervous system

* Bridge Pose (Setu Bandha Sarvangasana): Gentle backbend that lifts mood and reduces anxiety

Inversions for energy

* Legs-Up-the-Wall Pose (Viparita Karani): Calms the nervous system while providing gentle inversion benefits
* Downward-Facing Dog (Adho Mukha Svanasana): Brings fresh blood flow to the brain while stretching the entire body
Balancing poses

for focus
* Tree Pose (Vrksasana): Improves concentration and grounds energy
* Warrior III (Virabhadrasana III): Builds confidence and mental strength

Practice tips for maximum benefit

* Practice in the morning to help regulate your circadian rhythm
* Position your mat near a window to receive natural light
* Hold each pose for 5-8 breaths, focusing on steady, deep breathing
* Practice at least 3-4 times per week for best results
* Combine with other SAD management techniques like light therapy and regular outdoor activity

Listen to your body

According to Yogacharya Akhil Gore, founder, RouteIn Yoga, “While yoga can significantly improve winter mood, it’s essential to approach practice with self-compassion. Some days may call for more gentle, restorative poses, while others might benefit from a more vigorous practice. Pay attention to what your body and mind need each day.”
Remember that while yoga can be a powerful tool for managing seasonal depression, it’s important to consult healthcare providers if symptoms are severe or persistent. Yoga works best as part of a comprehensive approach to mental health that may include therapy, medication, lifestyle changes, and other support systems.
Roll out your mat, breathe deeply, and let yoga help you find light and warmth during the winter months.