Here are the 25 Yoga Asanas to relieve Cold Hands and Feet
- Did you experience extreme cold hands and feet occasionally? If Yes, then this condition is due to slowdown or poor circulation.
- This happens when the blood collects in the upper part of the body and this blood might not reach the lower part of the body including the legs.
- Having Cold Hands and Feet is the most common condition.
- This further gives rise to ailments of the chest and of the intestinal and abdominal organs.
What causes Cold Hands and Feet?
Cold Hands and Feet is most commonly due to the below reasons
- sluggish thyroid
Certain Yoga Poses like inversions increases the blood flow to the lower extremities by relaxing the sympathetic nervous system
Anyone can benefit from utilizing these postures to improve circulation, but especially those who may have chronically cold hands or feet, as this can be a sign go poor circulation.
The below yoga asanas helps to relieve the Cold Hands and Feet in the easiest and most relaxing process.
These Yoga Poses naturally helps to improve the blood flow in your lower extremities.
The below Yoga Asanas improves the circulation. Any age group can perform these Yoga poses.
These asanas are especially helpful in the individuals with poor circulation resulting in the chronic cold hands or feet.
Here are the 25 Yoga Asanas to relieve Cold Hands and Feet
You may start with 3 poses from the below list
- Ujjayi Pranayama
- Savasana (Corpse Yoga Pose)
- Setubandha Sarvangasana (Bridge Yoga pose)
- Supta Virasana (Reclining Hero Stretch Yoga Pose)
- Supta Padangusthasana (Reclining leg foot and toe stretch yoga pose)
- Parsva virasana (Side twist in the hero yoga pose)
- Virasana (Hero Yoga Pose)
- Marichyasana (Torso and leg stretch)
- Bharadvajasana (Lateral twist of the spine)
- Adhomukha Virasana (Downward facing hero pose)
- Viparita Dandasana (Inverted Staff Yoga Pose)
- Utthita Parsvakonasana (Extended Side Stretch Yoga Pose)
- Tadasana Samasthithi (Steady and firm mountain pose)
- Tadasana Urdhva Hastasana (Mountain pose with arms stretched up)
- Tadasana Urdhva BaddhangulIyasana (Mountain pose with fingers interlocked)
- Ardha Chandrasana (Half moon yoga pose)
- Prasarita Padottanasana (Intense leg stretch yoga pose)
- Adhomukha Svanasana (Downward facing dog stretch yoga pose)
- Tadasana Paschima Namaskarasana (Mountain pose with hands folded behind the back)
- Tadasana Gomukhasana (mountain pose with hands held in the shape of a cows face)
- Utthita Trikonasana (Extended Triangle Pose)
- Ustrasana (Camel Yoga Pose)
- Utthita Marichyasana (Intense Torso and Leg Stretch Yoga Pose)
- Viparita Karani (Inverted Yoga Pose)
- Supta Baddhakonasana (Reclining fixed angle Yoga pose)
Viparita Karani (Inverted Yoga Pose)
- Viparita Karani is the most relaxing and a kind of a restorative asana.
- You may consider using props to make yourself more comfortable and restful and also for an easier pose
- For the ones who have stiff backs as well as for the beginners, the final pose of Viparita Karani might be quite difficult
- In Sanskrit, Viparita means “upside down” and karani means “doing”.
Ideally, when the the body is inverted blood and hormones circulate better through .
- This asana alleviates nervous exhaustion, boosts confidence, and reduces depression.
Supta Baddhakonasana (Reclining fixed angle Yoga pose)
- THE SANSKRIT WORD supta means “reclining,” baddha means “fixed,” while kona translates as “angle.”
- This is a very restful asana that can be practiced even by those who have had bypass surgery.
- It gently massages the heart and helps open blocked arteries.
- The pose also improves blood circulation in the abdomen, massaging and toning the abdominal organs.
- This Variation of the classic pose is practiced against the wall with the help of a high stool.
- This asana works the paraspinal muscles and ligaments, which rarely get exercised in our normal, day-to-day routine.
- The props allow the twist to be achieved without strain.
- Utthita Marichyasana is recommended for those with lower backache.
- Stand tall with your feet hip-width apart, spine straight, and shoulders relaxed. Spread your toes and distribute your weight evenly. Take deep breaths and focus on grounding your feet to improve overall circulation.
Gomukhasana (Cow Face Pose)
- Sit with your legs extended in front of you.
- Bend your right knee and place the foot on the outside of your left hip.
- Then, bend your left knee and cross the leg over the right, stacking the knees.
- Stretch your arms behind your back and try to interlock your fingers.
- This pose helps stretch the shoulders and improves circulation in the hands.
Savasana, also known as “Corpse Pose,” is a fundamental yoga asana (pose) that is often practiced at the end of a yoga session or as a relaxation technique on its own. It is a simple yet powerful posture for deep relaxation and rejuvenation. Here’s how to practice Savasana:
- Preparation: Begin by finding a quiet and comfortable place to practice Savasana. You can use a yoga mat or lie down on a clean, flat surface. Wear comfortable clothing, and if you get cold easily, have a blanket nearby.
- Lie Down: Lie flat on your back with your legs extended and your feet hip-width apart. Your arms should be alongside your body, palms facing up. Allow your body to be in a natural, relaxed position.
- Close Your Eyes: Close your eyes gently, and soften your gaze. You can also place a small eye pillow or a folded cloth over your eyes to block out light if it helps you relax.
- Relax Your Body: Take a few deep breaths to center yourself. Then, bring your attention to different parts of your body, starting with your toes and working your way up to your head. With each exhalation, consciously release any tension or tightness in that part of your body. Imagine your body becoming heavier and sinking into the ground.
- Focus on the Breath: Pay attention to your breath. Breathe naturally, without trying to control it. Observe the rise and fall of your abdomen and chest with each breath. Let go of any breath control and simply witness the natural rhythm of your breath.
- Mental Relaxation: As you continue to breathe, let go of any thoughts, worries, or distractions. If your mind starts to wander, gently bring your awareness back to your breath or the sensations in your body.
- Deep Relaxation: Stay in Savasana for at least 5-10 minutes, or longer if you have the time. During this time, aim to achieve a state of deep relaxation, almost as if you are in a meditative state. Allow yourself to rest completely, both physically and mentally.
- Awakening: To exit Savasana, start by gently moving your fingers and toes. Then, slowly and mindfully, roll onto one side in a fetal position, using your arm as a pillow. Take a few breaths here.
- Sitting Up: When you’re ready, press your hands into the floor and slowly sit up. Sit quietly for a moment to allow the effects of Savasana to settle in.
Savasana is a valuable practice for reducing stress, calming the mind, and promoting overall well-being. It’s an opportunity to rest and rejuvenate, making it an essential part of many yoga routines.
Remember to listen to your body and practice these poses mindfully. If you have any underlying medical conditions or concerns, it’s advisable to consult with a qualified yoga instructor or healthcare professional before starting a new exercise routine.