February 2023 Yoga Archive

There were no new posts on Yoga Insights India in February 2023. Instead of leaving this month blank, here’s a practical set of tools you can use now: a short morning sequence to warm the body, a breathing practice to lift energy, and quick steps to plan a spring retreat in India. These are written so you can use them today, no prior prep needed.

Quick 15-minute morning practice

This routine wakes the spine and boosts circulation. Start standing at the top of your mat. Inhale, reach arms up; exhale, fold forward. Repeat this Sun Breath flow 5 times, moving with the breath. Next, come to all fours and do 8–10 cat/cow rounds, moving the pelvis and ribcage to loosen the lower back.

From all fours, move into a slow tabletop to downward dog. Pedal your feet for 5 breaths, then walk your feet to the top of the mat. Do three slow Chair Pose squats (Utkatasana) to build heat. Finish with a 5-breath Bridge Pose hold to open the front body, or a supported Bridge if your neck needs care.

End seated with 10 gentle neck rolls, then a shoulder stretch each side. This 15-minute sequence fits before breakfast and helps steady energy for the day.

Breath and short meditation for cold mornings

When temperatures dip, a few breaths can change how you feel. Try kapalabhati (skull-shining breath) for 30–60 seconds if you’re healthy and comfortable with active breathing. Do three rounds, resting between them. If kapalabhati feels too intense, alternate-nostril breathing (nadi shodhana) for 5 minutes calms the mind and balances energy.

After pranayama, sit quietly for 3–5 minutes. Focus on the natural breath and count each inhale and exhale up to 10, then repeat. This simple focus reduces scattered thoughts and prepares you for work or household tasks.

Practical safety note: skip vigorous pranayama if you’re pregnant, have high blood pressure, or respiratory issues. Choose gentle practices and consult a teacher or doctor when unsure.

Planning a short retreat this spring? Pick a region where weather warms steadily in March–April, like Rishikesh or Goa. Decide whether you want a silent, personal practice or a guided program. Book accommodation near a reliable teacher or center, set clear goals (rest, deep practice, or learning a new technique), and pack layers—mornings can still be cool.

If you hoped to find February 2023 posts here, sorry we were quiet. Use the practices above to keep your routine steady. If you want specific sequences or a guided plan for your level, tell us what you need and we’ll prepare content for the next month.