Beat the Winter Slump: Fresh Ways to Move & Nourish for More Heat & Vitality

Winter is nature’s gentle cue to slow down and restore - to withdraw into hibernation. In Ayurveda, the sister science of Yoga, Winter is the season of Kapha, that combines earth and water energy. The grounded, earthy energy can help us feel calm and nourished, but just like an excess of earth and water creates mud - this time of year can also leave us feeling heavy, sluggish or a bit stuck both physically and energetically. Add to that the shorter days, the weather and the dark mornings and evenings when many of us do our movement practice, it's easy to slip into a more sedentary way of being and to feel resistance to move.

The secret to thriving through these darker months is to create warmth, circulation, and lightness, both in body and spirit and there are few easy ways to mix up your Pilates and Yoga practice to stay inspired, energized, and balanced this season:

1. Stoke Your Inner Fire with Dynamic Movement 🔥

We all know that when it’s cold and dark, energy levels often sink and I'm the first one to admit that right now I mostly feel myself pulled to restorative, soothing practices. But what most of us really need is movement that raises the energy and wakes up digestion and circulation. Even 5–10 minutes of dynamic movement first thing in the day to shake off morning sluggishness, can set you up really well for the rest of the day.

And if you can't quite get on board with exercising in the dark (funny that...), do aim to blend cardio or light resistance into your movement practice later (when you feel more awake...).

Here are a few ideas on how to boost your Winter practice:

Pilates Boost:

• Add low-impact cardio bursts to your Pilates sessions - think Walking or Running On the Spot with swinging arms, Knee Lifts, or any variation of Planks between other movements (that you probably like more...).

  
  

• Flow continuously through Spine Curls, maybe add some floating arms and Single Knee Folds (in combination if you feel ambitious, or save the Single Knee Folds for when you've returned your back to the mat...) to raise your heart rate and warm your core.

  
  

• When you do your beloved Cat, perhaps add a Press Up in between each beautiful, enjoyable spine flexion...

Yoga Boost:

• A few rounds of Sun Salutations at a dynamic pace without break in between, or Chair Poses with gentle twists to awaken your spine and energize your body.

  
  

• Add hand weights into standing flows like Warrior or Chair Pose to build strength and ignite warmth from within.

  
  

• When you do Standing Forward Folds or Squats, perhaps add a Boat Pose in between each, and repeat that as a heat building sequence...

These small additions help balance Kapha’s heavy qualities and leave you feeling strong, stable, and energized.

2. Nourish Yourself with Warmth From Within ☕

Ayurveda teaches that like increases like - so to balance winter’s cold, damp qualities, we add warmth wherever we can. An easy, simple way to do that is to look at how and what you drink and eat throughout the day:

• Start your morning with warm water and lemon (yes, it’s that good for you!) to awaken digestion and circulation. It's also lovely to sip on throughout the day to keep your inner fire steady and your body feeling open and hydrated.

  
  

• Try a warm breakfast - think oats with cinnamon, scrambled eggs with wilted greens, or a spiced chia bowl — to anchor your morning with steady, comfortable energy that carries you well into the day.

  
  

• There's a saying that you should only eat in the daylight - and that makes perfect sense since darkness signals to the body to start preparing for sleep, so our metabolism slows down. And it's a well known fact that if you eat too big a meal too close to bedtime, it can really effect the quality of your sleep. SO why not have your main meal at midday, when your digestive fire is strongest, and enjoy a light soup for dinner by 7pm to allow time for full digestion before bed.

  
  

• Broths with ginger, turmeric, seasonal veggies, or miso are perfect winter evening companions and warm mug of ginger or turmeric tea in the evening is a cozy way to wind down and support circulation.

3. Ground Yourself With Rest, Rhythm & Ritual 🌙

As the nights grow longer, our bodies crave deeper, more consistent rest. Building a simple evening rhythm can make a massive difference in how you feel through the winter months:

• Aim to be in bed by 10pm, to sync your hormones with the body's natural rhythm for this season, It'll help to protect your immune system, support digestion, and stabilize mood in the darker months.

  
  

• Take a few minutes for a gentle relaxing stretch, or a soothing restorative pose to calm the nervous system before bed, signalling to the body that it's time to rest.

  
  

• One of my favourite Ayurvedic rituals is to dry brush and then do a self-massage with warm sesame oil, and let that sink in for a little while before having a shower (Abhyanga). It's a lovely act of self-care to warm and soothe your joints and counter the typical winter skin dryness.

  
  

• Add little sparks of brightness to your space: warm lighting, a favorite candle, citrus or rosemary essential oil, or soft layers that make your evening feel like a ritual rather than a routine.

.These small rituals create a sense of grounding and calm that carry you through winter with resilience.

4. Keep Energy Flowing With Small Daily Moments ✨

Sometimes it’s the tiny habits that carry us through winter with the most ease, e.g.:

• Sprinkle small pockets of movement throughout the day like a few standing stretches between tasks, some balancing poseswhile the kettle boils, some ankle circles while your lounging on the sofa or shoulder rolls after long screen time,

  
  

• Choose uplifting colors like coral, saffron, gold, or deep orange - in your clothes, your mat, your space - to add a psychological layer of warmth and brightness on gray days.

  

As you weave these Ayurvedic-inspired practices into your winter routine, your Pilates and Yoga sessions become more than workouts - they become moments of warmth, healing, and connection to the rhythm of the season. if you want to go deeper, maybe reflect on:

• How can I nourish myself this winter — not just to get through it, but to thrive in it?

• Where can I create pockets of warmth in my body and in my life?

Let movement, rest, and nourishment help answer those questions each day and let these little sparks boost and keep you glowing all winter long.