Supporting Your Yogis Through the Winter Blues (SAD): What Every Teacher Should Know

Did you know, 1 in 5 people in the UK report a decline in their mood or energy levels each winter? 

This means that around 20% of students who walk into your classes are struggling with the winter blues. 

As yoga teachers, we’re in a unique position to support our yogis through this, whether it’s with mood-boosting asanas, energising pranayamas, or even simple adjustments we make to our teaching space.

If you’re wondering how you can give your students exactly what they need this season (calm, energy, and feel-good vibes), read on to discover the link between yoga and the winter blues!

What Is Seasonal Affective Disorder (SAD)?

SAD is a form of seasonal depression that typically begins in late autumn (around daylight savings) and deepens in winter as the days get shorter and darker. SAD is not a result of the cold weather, but the lack of sunlight the northern hemisphere receives this time of year. 

•This lack of sunlight reduces serotonin production (the happy hormone) and increases melatonin levels, disrupting our body's internal clock. 

This can result in a series of unpleasant symptoms, including:

• Low mood

• Fatigue

• Increased need for sleep

• Irritability

• Lack of motivation

• Decreased productivity

• Difficulty focusing

How Yoga Can Reduce SAD

During the cold, dark weather, we tend to spend most of our time indoors, which means less movement. This sedentary routine amplifies the symptoms of winter blues. Moving our bodies (along with getting outside in the middle of the day) is the most effective way to keep SAD at bay.  Movement releases endorphins and serotonin, natural mood boosters that counteract depression and sadness. Research has also found that exercise helps to synchronise our circadian rhythms (sleep-wake cycles), improving sleep quality and energy levels.

Yoga itself has additional powers for overcoming the winter blues, thanks to mindfulness techniques that improve mood, breathing techniques that boost energy, and dynamic poses that combat fatigue. As yoga teachers, we can bring this yogic magic to our students, helping them stay not just calm and present, but also happy and energised throughout the winter months!

How To Adjust Your Yoga Classes to Support Students With The Winter Blues

Interestingly, SAD is much more common in women than men, and as we know, yoga classes are predominantly filled with women. Considering this, it’s likely that many of your students are already coming to your classes seeking relief from low energy, heaviness, and winter fatigue. So why not intentionally tailor your winter classes to meet their seasonal needs?

Here’s how:

1. Choose Asanas That Uplift and Stabilise Mood

As we know, some postures are calming and introspective (yin) while others are activating and energising (yang). During winter, a yin-dominant season, our yogis need practices that gently rebalance that energy. 

By intentionally incorporating more heat-building, heart-opening, and dynamic postures into our sequences, we can bring a healthy dose of yang energy back into the body. This not only supports mood and motivation but also counteracts the sluggishness and stagnation that many people experience during the colder months.

Here are the best asanas to include in your winter sequences and why:

• Backbends like Cobra, Upward-Facing Dog, Bridge, and Camel open the chest and stimulate the heart/lung region, increasing circulation and energy.

• Heart-openers like Melting Heart, Supported Fish, and Bow Pose counteract winter’s inward, collapsed posture, bringing fresh, uplifting energy.

• Dynamic sequences, like Sun Salutations A & B, standing flows, and vinyasas generate heat, improve circulation, and energise the body.

2. Use Breathwork to Boost Energy

Breathwork is one of the quickest ways to shift our yogis' energy levels because the breath is directly linked to the nervous system. When we breathe slowly and shallowly (as many people do in winter), the body stays in a low-energy, low-mood state. 

But when we introduce more stimulating pranayama practices, oxygen flow to the brain and body increases, boosting circulation and helping students shake off sluggishness. Here are the 3 best pranayama techniques for combating the winter blues:

• Kapalabhati (Skull Shining Breath): Builds internal heat to counteract winter's cold, heavy qualities, leaving students feeling warmer and more awake.

• Bhastrika (Bellows Breath): Stimulates the nervous system, creating a natural sense of alertness and mental clarity to counteract lethargy.

• Ujjayi Breath: Builds internal warmth and increases oxygen flow to prevent fatigue and improve focus.

3. Meditation To Combat Depression

Meditation teaches our yogis to observe their thoughts and feelings, which can help them respond to low moods and low energy with more awareness and self-compassion. Meditation has also been shown to support the circadian rhythm and improve sleep quality.

The following meditation practices can be used in class to stimulate positive feelings and joy, even when daylight is limited.

• Guided Visualisation: Invite your yogis to envision sunlight filling their bodies, warmth spreading through their chests, or energy moving toward their hearts and limbs.

• Loving-Kindness Meditation: Repeating the phrase “May I be happy, may I be safe, may I feel at peace” softens emotional heaviness and fosters connection and compassion.

• Gratitude Meditation: Gratitude is a proven mood-booster, so encourage your yogis to bring to mind things they are thankful for and feel the positive emotions that come with them.

4. Create a Bright, Uplifting Environment

The environment we practice in can have a significant impact on our mood, especially during the darker months. Make the following small adjustments, and you’ll be supporting your students’ winter well-being before they even step onto the mat.

• Have your yogis face the windows or the brightest area of the room to absorb as much natural light as possible

• Incorporate warm lighting or candles when teaching in the evening or early morning.

• Consider adding brightly coloured props or cushions to subtly lift the energy of the room.

• Play uplifting or energising tracks at the start of class or during flows.

Bonus Tips For Creating Uplifting Yoga Classes This Winter

For example, when it's cold and dark outside, I will offer contrasting affirmations during energising postures. For instance, while holding Chair Pose, I might guide my yogis to silently repeat the phrase: “I welcome warmth and energy into my body.” 

During the winter months, I also like to theme my classes around the solar plexus chakra (Manipura) or the sun element, both of which are associated with vitality and warmth. 

Poses that engage the core or build strength can help students feel more energised (physically and mentally) at this time of year.

Try some of these tips in your own yoga classes this winter and see if your students (and you) start to feel a bit more bright than blue!