Winter chills are settling across America. Millions are grappling with seasonal affective disorder (SAD), caused by shorter days and dwindling sunlight. How can we thrive during these months? Several wellness experts are turning to ancient practices such as yoga and Ayurveda for relief.
In this exclusive MTG interview, yoga instructor Frances Hammonds shares simple steps to combat the winter blues, drawing on gentle movements and mindful rituals that promise renewal without overwhelming. Here are some simple rituals that can uplift mood and vitality.
For someone feeling physically drained or unmotivated by winter’s darkness, what gentle yoga poses would you recommend to boost energy without feeling overwhelmed?
Frances: Opening the chest and incorporating side bends can gently energize the body. In cold weather, we tend to hunch forward and clench our hands, leading to tense shoulders. Giving your spine movement in all directions—especially before bed—can ease stiffness caused by the cold. Try a short sequence like Cat-Cow, seated side bends (on both sides), a gentle spinal twist, and finish with Legs Up the Wall for a restorative boost.
How can simple breathing exercises (pranayama) help ease the heaviness of seasonal depression, and what’s one beginner-friendly practice someone could try at home?
Frances: A simple shift, like making the inhale longer than the exhale, can spark energy, while a longer exhale calms the nervous system and eases feelings of heaviness. Here’s a beginner-friendly practice you can do anywhere:
Ratio Breath—Inhale for a count of four, then exhale for a count of six. As you get comfortable, adjust the counts—lengthen the inhale for more energy or the exhale for deeper calm—based on your need.
Can you share a personal story of how yoga helped you or a student navigate the low mood or isolation of winter, and what specific practice made a difference?
Frances: A friend who moved from Arizona to Seattle shared that stepping outside at 10 a.m. helped lift her mood. Inspired by her, I started taking my dog out first thing in the morning. In a world of technology, blue light, and disrupted circadian rhythms, this simple ritual signals to my body that the day has begun. Pairing this with a brief morning yoga flow—like gentle stretches or a few Sun Salutations—has been a game-changer for staying grounded and connected during winter.
Drawing from Ayurveda or yogic wisdom, what’s one small, daily ritual—related to diet, sleep, or self-care—that someone struggling with winter blues could adopt to feel more grounded?
Frances: Ayurveda teaches that aligning with each season’s rhythm keeps us balanced. A simple, grounding winter ritual is to eat warm, nourishing foods like roasted root vegetables, squashes, hearty stews, or warm grains to counter the season’s cold and dryness.
Additionally, prioritize rest: go to bed a bit earlier and carve out a brief pause during the day. Winter invites us to slow down, ground, and restore.
How can someone with limited space or energy create a cozy, uplifting home yoga practice to counter winter’s gloom, even on tough days?
Frances: Find your tiny, cozy, sweetest spot in your home—maybe by a window or a corner with a blanket. Light a soft lamp or candle and create a warm, inviting vibe (think Danish hygge) with a throw blanket or string lights. Dedicate just 10 minutes for gentle movement: try seated stretches, a few side bends, and a spinal twist, and end with a few minutes of mindful breathing. This small setup fosters comfort and connection; no studio is required.
For those who feel too low to start yoga, what’s the smallest, most compassionate first step they could take to use yoga for emotional or physical relief?
Frances: A key lesson from my teacher training is to meet yourself where you are. Sometimes, a single pose like Savasana is enough—that is yoga. The practice is here to serve you, not the other way around. On tough days, try a three-minute meditation or lie on your back with your hands on your belly, simply noticing your breath. Keep it small, kind, and simple.
What role can restorative or yin yoga play in soothing the body and mind for someone who feels paralyzed by winter’s cold and darkness?
Frances: Restorative and yin yoga act as gentle anchors for a fatigued body or restless mind. These practices involve holding poses longer, often supported by blankets, bolsters, or blocks, allowing tension in the shoulders, hips, and spine to release gradually. On slow winter days, this soothes the nervous system, improves circulation, and softens the heaviness, fostering calm and balance.
How can loved ones support someone with seasonal depression through simple yoga-inspired activities, like shared breathing or gentle movement, to foster connection?
Frances: Movement and togetherness are powerful medicine. Invite a loved one for a short walk and a chat to uplift both body and spirit. You could also try a shared breathing exercise: sit side by side and sync your inhales and exhales for a minute or two. Or join a gentle yoga class together, even virtually, to share the experience. The focus is on gentle movement and presence, not perfection.
Frances is a Seattle-based yoga teacher and barre instructor since 2009. She emphasizes comfort and ease of movement while exploring the balance of breath, effort and stillness. In June 2019, Frances completed her additional 300 hours of advanced yoga training in the Art of Adaptation. She plans to continue this work by specializing in yoga for MS and for spinal health.
Author’s note: With SAD affecting an estimated 10 million Americans annually, these small practices can energize and uplift, blending ancient wisdom with modern accessibility. As Frances shares a timely truth: small, intentional acts rooted in yoga can brighten the darkest seasons. Learn to thrive during the dark months; winter’s coming!
This piece is written by Maheen Mustafa, former director of Committee for Children, a social impact journalist, and founder of MTG—a Seattle-based media outlet and production house dedicated to elevating BIPOC and immigrant narratives through powerful storytelling. Follow her @MaheenM_.