4 Yoga Poses That Boost Circulation and Will Keep Your Body Warm This Winter, According to Experts

With the country entering the coldest part of the year, you might be looking for ways to warm your body from within. Well, heading to a yoga class (or pulling out a yoga mat in the comfort of your own home) could be just the trick to increasing your blood flow when the temperatures drop.

Researchers have looked into the connection between yoga and its effects the body’s circulatory system before: A mini review of research published in the Journal of Yoga and Physiotherapy confirmed that “specific poses of yoga directly benefit and enhance the circulation of blood and body fluids throughout the body. The different organs of the body are also positively impacted due to the effective flow circulation to the various parts.”

Further, certain yoga poses—identified in the text as forward bends, backbends, and inversions—increase circulation to different body areas, which then “improves the delivery of oxygen and nutrients to tissues,” according to a review of research published in 2024 in Experimental Gerontology. 

Below, Isa Brand, a yoga teacher with YogaRenew, shares some of her favorite poses to get you moving and stretching—with the ultimate goal of boosting circulation and keeping your body warm. (However, don’t forget to check in with your doctor before changing up your fitness routine to get personalized recommendations for your specific health needs.)

Low Lunge to Runner’s Lunge

Transitioning from a Low Lunge to a Runner’s Lunge can stimulate blood flow to the hips and legs while also increasing flexibility in the hip flexors and hamstrings. These poses can support lymphatic movement and circulation, while also relieving tension from sitting or cold-weather stiffness.

How to:

• From the Downward-Facing Dog pose, step your right foot between your thumbs.

• Lower your back knee to the mat. (You can add a blanket underneath for support if needed.)

• Place blocks beneath your hands to help elongate your spine.

• Let your hips descend toward the ground as your front knee tracks over your ankle. Take three to five deep breaths.

• Shift your hips back toward your heel, straightening your front leg.

• Dig your front heel into the ground and draw your thigh bone back as you keep your spine long.

• Flow gently between these two poses for five to 10 breaths, inhaling into Low Lunge and exhaling into Runner’s Lunge.

Toe Torch

This grounding pose increases circulation in the feet and lower legs while stretching the fascia and connective tissue in the soles. It helps build mental focus and stabilizes energy for the winter months.

• From the Tabletop pose (where you are on all fours with your back straight), tuck your toes under so the soles of your feet stretch and your heels lift.

• Stay here if this is enough of a stretch.

• To deepen the pose, shift your hips back toward your heels and sit upright, stacking shoulders over hips.

• Rest your palms on your thighs.

• Hold the pose for 30 seconds to one minute, breathing through any sensations.

• To release, shift forward, place your hands on the mat, untuck your toes, and gently tap the tops of your feet.

Bridge Pose (Setu Bandhasana)

Bridge pose is a chest and heart opener that strengthens the glutes, legs, and back body, stimulating the spine and supporting healthy posture.

How to:

• Lie on your back with your knees bent and feet hip-width apart.

• Reach your fingertips toward your heels until they graze the backs of your heels.

• Press your feet, arms, and shoulders into the mat to lift your hips.

• Optional: interlace your fingers under your back and gently tuck your shoulders beneath you for stability.

• Relax your jaw and soften your breath, engaging your glutes and back body. Hold for five to eight breaths.

• To release, unclasp your hands and roll down slowly, one vertebra at a time.

Headstand (Sirsasana)

This pose is an active inversion that can strengthen the arms, shoulders, and core while reversing blood flow and increasing oxygen to the brain. Practicing headstand can enhance balance and mental clarity as well as boost energy.

How to:

• Start seated on your shins.

• Interlace your fingers and place your forearms on the mat to create a solid triangle base. (Measuring tip: briefly release your hands and grab opposite elbows—that’s the ideal distance between your forearms.)

• Re-interlace your fingers and place the crown of your head on the mat, hands cradling the back of your skull.

• Tuck your toes and lift your knees.

• Walk your feet in toward your face until your hips stack over your shoulders.

• When you feel stable, lift one leg, then the other, reaching through your heels and lengthening your side body.

• Press into your forearms to stay lifted and balanced.

• To come down, slowly lower one leg at a time (or both), and rest in Child’s Pose or a seated position.

For daily wellness updates, subscribe to The Healthy newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

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