Winter Solstice Yoga Poses for Grounding & Reflection
The winter season symbolizes rest, reflection, and quiet, making yoga the perfect calming ritual to celebrate the winter solstice — the first day of winter.
The winter solstice occurs on the shortest day and longest night of each year in the Northern Hemisphere, usually between December 20-23. Since ancient times, people all over the world have celebrated this seasonal shift with special holidays, such as Dong Zhi in China, St. Lucia’s Day in Scandinavia, and Saturnalia in Rome. In astrology, the winter solstice also marks the start of Capricorn season, which ushers in the disciplined, goal-setting energy we need as we head into the new year.
Whether you’re looking for inspiration for your personal practice or you’re a yoga teacher looking to plan a themed class, these yoga poses for the winter solstice will help you cultivate the reflective and grounding energy you’re looking for with just a touch of holiday heat.
Child’s Pose
What it does: Grounds your body and mind. Stretches your back, hips, thighs, and ankles. Creates reflective energy.
How to do it: Come down to your hands and knees in Tabletop Pose. Open your knees wider than your hips, then sink your hips back to your heels and stretch your arms forward. Rest your forehead on the mat or a cushioned prop.
2. Cat-Cow
What it does: Warms up your spine and releases tension.
How to do it: Bring yourself to hands and knees in Tabletop Pose. Inhale and drop your belly down, lifting your heart forward. Exhale to tuck your chin to your chest and round your spine. Flow between the two movements.
3. Thread the Needle Pose
What it does: Relieves spinal tension and stretches upper body and neck.
How to do it: Walk yourself to the back of your mat and come to Tabletop Pose. Inhale to reach your right arm up, then exhale and reach your right arm over to the left while you rest your right cheek and right shoulder on the mat. Stretch your left arm forward to rest on the mat or wrap your left arm behind your back. Inhale to unwind and repeat on the other side.
4. Downward Dog
What it does: Taps into fire energy and builds eat. Strengthens upper body and relieves tension in shoulders, back, and neck. Stretches hamstrings.
How to do it: Start in Tabletop Pose. Tuck your toes underneath, then lift your hips up and press them back. Keep pressing your hands away from the earth as you stretch your spine and pedal out your feet.
Get an in-depth breakdown here: Downward Dog
5. Low Lunge with Hammock Arms
What it does: Relieves upper body and lower back tension from cold weather and hunching. Stretches hips, strengthens lower body, builds core stability.
How to do it: From Tabletop Pose, step your right foot between your hands and slide your back knee back. Reach your arms to the sky, interlace your fingers behind your head, and open your elbows wide. Inhale to lift your heart to the sky, and exhale to sink your hips down.
6. Bound Angle Pose
What it does: Stretches lower back and opens hips, groin, and inner thighs.
How to do it: In a seated position, press the soles of your feet together and open your knees out wide. Inhale to sit tall, and exhale to fold forward down the middle.
Get an in-depth breakdown here: Bound Angle Pose
7. Firelog Pose
What it does: Channels winter heat by deeply stretching your hips and glutes. Releases tension in your spine and lower back.
How to do it: Find a cross-leg seat and bring your right ankle out in front of the left. You can stay here, or if it’s comfortable for your knees, stack your right ankle on top of your left knee, and your right knee on top of your left ankle. Fold forward down the middle, then repeat on the other side when you’re ready.
Get an in-depth breakdown here: Firelog Pose
8. Bridge Pose
What it does: Strengthens and stabilizes your core, glutes, and legs. Stretches hip flexors. Opens upper body and chest.
How to do it: Lie down on your back with your knees bent and feet hip-distance apart. Inhale to lift your hips to the sky. Exhale and stay lifted, walking your shoulders underneath your body and interlacing your fingers.
9. Reclining Twist
What it does: Relieves spinal tension. Balances your energy and practice.
How to do it: Lying on your back, hug your right knee into your chest. Drop your right knee over to the left and shift your hips over to the right. Reach your right arm out to the right and look over your right fingertips. Unwind when you’re ready and switch sides.
Yoga Classes for the Winter Solstice
Prefer to follow along with a teacher? Enjoy these guided classes inspired by the winter solstice on Alo Moves.
Beginner
Moderate
Intermediate
Try all these classes and more with a FREE trial to Alo Moves.