"In winter the tendency on the mat is to take short shallow breaths when you're stressed or cold--and that will exhaust you even more," says Alan Finger, founder of ISHTA yoga. The following poses are intentionally effortless, allowing you to focus on deep breathing, which combats stress and sluggishness. Repeat each mini-sequence.

Cat to Child's pose
A resting pose that slows your nervous system and builds up energy stores.


Start on all fours and round your back, pushing back and belly toward ceiling. Release and fold hips back toward ankles, keeping palms flat on floor to move into Child's pose. Hold each pose for a deep breath and repeat.

Child's pose to Bali Seal
Stimulates the abdominal area, revving digestion and releasing stored fuel.


Move into Child's and place forehead on floor, clasping hands behind back. Next, stack hands on lower back and, keeping lower legs on floor, rise to kneeling. Sit back on heels and unclasp hands. Swing them around and up, placing palms together overhead. Gaze at thumbs and hold for three breaths. Release hands and repeat.



Child's pose to Cobra
Boosts circulation and oxygen flow so you stay alert longer.



From Cat pose relax into Child's pose. Hold for a breath and then walk hands forward until elbows are beneath shoulders. Press chest up and out, moving into Cobra. Hold for a breath and rock hips back into Child's pose.

Cat to Downward Dog
Releases sinus pressure, clearing your airways--and your thoughts.


Place palms back on floor and come to all fours, pressing back into Cat pose. Keep hands on floor and hop onto toes. Step back to get into Downward Dog. Shoulders, back, and hips should be elongated, on a straight diagonal line toward the ceiling. Hold for three breaths and release back into Cat.