Let’s be honest, many of us struggle getting motivated to work out during the cold, dark winter months. We would much rather curl up with a blanket on the couch. Or, perhaps, for you, the winter months are exceptionally busy. We’ve created a list of quick indoor yoga exercises you can do any time this winter to get the blood pumping. Step away from the desk or get off the couch with these exercises. All you need is a mat or towel. Let’s go!
Bridge pose for Glute and Quad Strength
Feel the burn in your glutes, quads, and core with a bridge pose. Start on your back with your knees bent. Grab onto your ankles if you can; otherwise, simply lay your palms flat against the floor at your sides. Now, on an inhale, curl your tailbone up towards the ceiling and lift your hips. On an exhale, lower your hips back down, melting your tailbone flush against your mat. Do this for 15 reps.
You can modify this bridge exercise for a deeper burn by doing a figure four bridge. To do this, lay on your back and cross your left ankle over your right thigh, below your knee. On an inhale, lift your hips. On an exhale, lower your hips back down. Do this for 15 reps, then switch sides and repeat.
Planking for Core and Glute Strength
To strengthen your core, hold a forearm plank for a minute or more. After a minute, take a short rest. Repeat as many times as you’d like.
As an extra challenge, incorporate a leg lift to work out your glutes. Once you’re in forearm plank position, lift your left foot, keeping your back straight and your core contracted. Hold your leg up for five seconds then return it to the ground. Repeat with your right leg. Alternate between legs for the minute duration then rest. Repeat this plank exercise as many times as you’d like.
Boat Pose for Core Strength
For even more core strength, sit in boat pose, or Navasana. This yoga pose targets different muscle groups in your core without needing gym equipment. For boat pose, sit in the middle of your mat with your knees bent. Lift your feet so that your shins are parallel to the ground. Reach your arms forward on the outsides of your legs. Hold this position for one minute, rest, then repeat.
If you want even more fire in your belly, on an exhale, straighten out your knees and lift your arms up so your body forms a “V” shape (continue to balance on your glutes). On an inhale, pull your knees back in towards your chest and lower your arms back down. Repeat for 15 reps.
High Lunges for Hip Strength
After sitting at a desk for eight straight hours, our hips can become tight and sore. Hip openers are perfect for stretching these muscles, and a high lunge targets hips while also working to get your heart pumping.
For this indoor winter exercise, plant your left foot on your mat with your knee bent, making sure your knee is directly over your ankle and not pushing past your toes. Now, stretch your right leg out behind you with your toes firmly planted. Place your hands on the mat in line with your left foot. Engage your thighs, glutes, and core to lift your torso up. Leave your hands on your hips or lift them into the air. Hold the lunge for fifteen seconds then switch sides. Repeat as many times as you’d like until you feel thoroughly stretched.
Indoor Yoga Exercises for Winter
These quick indoor winter workouts are perfect for when you’re feeling short on time and need a little motivation to stretch out any muscle kinks. All you need is a mat and 10 or 15 minutes.