Winter Ayurveda Yoga Challenge Artwork
Season 1 - Episode 4

Day 3: Winter Essentials

60 min - Practice


We come away from the ground in the Winter to develop more heat. In Day 3, move dampness out of the lungs and chest with dynamic upper body twists and opening, energize the front and back body with rhythmic Sun Salutes, and enliven the core with a standing balance series and Boat variations. We close with a pranayama practice to help you feel alert and awake before returning to your day.

Your Self Care Homework Challenge for Day 3:

    Try these nutrition modifications for the Winter season:

  • Warm Breakfast: In Ayurveda, we bring in opposite qualities to find balance, so in the colder months we introduce warm foods.
  • Soup for Dinner: In addition to being warming, soup is light and easy to digest. Having soup for dinner by 7pm will allow your evening meal to be digested before bedtime. Check out Melina's recipe for Ginger Miso Soup in her blog, Seasonal Wellness - Winter Edition.
What You'll Need: Mat, Blanket, Strap, Block


5 people like this.
I truly enjoyed this session, thank you Melina for wonderful practice. I love the squat/self hug and wide legged folds to stretch shoulders! Great reminder to eat dinner by 7pm to aid in digestion and "ideal" sleep practice to wind down by 10. Thank you for sharing gentle tips at the end of asana portion.  Looking forward to tomorrow and checking out your book!
This was a great practice for warming up! I don't have to go to the gym after this practice! Thanks, Melina, and kind regards!
Love these seasonal five day challenges! Thank you Melina Meza and Yoga Anytime staff! Love to do a thirty day or 21 day challenge with her at the beginning of each season in 2021-2022. We have done summer, fall, winter and look forward to spring and possibly more days of it in future seasons. Thank you for sharing your gifts!
Thank you sweet friends for your comments and for DOING the practice! I hope these Ayurvedic ideas continue to steer you towards greater health and connection to the wisdom of nature around you. I look forward to wrapping up our year of 5 day challenges this spring and perhaps planing seeds for a longer version of this moving forward! Happy holidays to you all.
1 person likes this.
Thank you Melina for bringing the joy in this winter💖 namaste 🙏
I love this series . I found it as Im recovering  from a psoas syndrome  and goin back to beginnings is heping. it is like being  in the winter  of my practice . thank you.

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