Your Winter Yoga Sequence for Calm Balanced Energy

Winter has a very particular energy.
Slower mornings. Heavier bodies. A nervous system that feels both tired and wired at the same time.

And for midlife women, winter can amplify everything.
Lower energy, stiffer joints, disrupted sleep, emotional sensitivity, and that deep craving to just feel steady again.

This is not the season to push.
It is the season to soften, warm, and rebalance.

This gentle winter yoga sequence is designed to calm your nervous system while restoring just enough energy to help you move through your day feeling grounded rather than drained.

No rushing.
No forcing.
Just a quiet return to yourself.

Before You Begin

Set the tone first

Think cosy rather than active.

• Dim the lights
• Wear warm layers
• Have a blanket or cushion nearby
• Move slower than you think you need to

Winter yoga works best when it feels almost meditative.
Let this be a practice that meets you where you are today.

The Winter Yoga Sequence for Calm Balanced Energy

1. Seated Grounding and Breath

Time: 2 to 3 minutes

Sit comfortably, either cross legged or on a chair.
Place one hand on your belly and one on your chest.

Breathe slowly through the nose.
Let the inhale expand the ribs and belly.
Let the exhale be long and unforced.

This signals safety to your nervous system and gently lowers cortisol, which is especially helpful during perimenopause and menopause.

Stay here until your breath softens.

2. Gentle Neck and Shoulder Release

Time: 2 minutes

Winter tension loves to hide in the shoulders and jaw.

• Roll the shoulders slowly
• Gently tilt the head side to side
• Keep movements small and intentional

This helps ease stiffness without overstimulating your system.

If your energy feels low, this can be surprisingly revitalising.

3. Cat and Cow Flow

Time: 1 to 2 minutes

Move onto hands and knees.

Inhale to gently arch the spine.
Exhale to round and soften.

Keep the pace slow and fluid.

This movement supports spinal mobility, digestion, and circulation while still feeling nurturing rather than demanding.

Think warming from the inside out.

4. Low Lunge with Soft Pulses

Time: 1 minute each side

Step one foot forward into a low lunge.
Hands can rest on the thighs or the floor.

Instead of holding strong, gently pulse forward and back.

This supports hip mobility, which often tightens in winter and midlife, while keeping the body feeling safe and supported.

Switch sides slowly.

5. Wide Leg Forward Fold

Time: 2 minutes

Step the feet wide and fold forward with soft knees.

Let the head and arms hang.
Rest your hands on a block or chair if needed.

This pose calms the mind while gently stimulating circulation and lymphatic flow, both of which can feel sluggish during winter months.

Stay as long as it feels good.

6. Seated Forward Fold

Time: 2 minutes

Come down to sit with legs extended or gently bent.

Fold forward slowly, stopping well before strain.

This posture encourages introspection and rest.
Perfect for winter energy and emotional regulation.

Support yourself with cushions if needed.

7. Legs Up the Wall or Reclined Rest

Time: 3 to 5 minutes

Lie back and place your legs up the wall or rest them on a chair.

Cover yourself with a blanket.
Let the breath settle naturally.

This posture supports circulation, eases nervous system overload, and helps rebalance energy without effort.

If you have struggled with sleep or evening restlessness, this pose is gold.

Closing the Practice

A gentle pause

Before you rush off, place one hand on your heart.

Notice
• Your breath
• Your energy
• The warmth in your body

Winter asks us to listen more closely.
This practice is not about doing more.
It is about doing just enough to feel steady, calm, and supported.

A gentle reminder for midlife women

If winter leaves you feeling flatter, slower, or emotionally tender, nothing is wrong with you.

Your body is responding exactly as it should.

This season is an invitation to move differently, rest more deeply, and honour your changing rhythms.

And yoga, when practised gently and intentionally, becomes a beautiful way to do exactly that.