How to Stay Fit all winter with the combo of Yoga and Chinese Medicine
I. Introduction
Yesterday, I was walking in the park, and I couldn't help but notice how beautiful the orange-red colours of autumn are to behold. Additionally, I love the sound of leaves crunching beneath my feet and the characteristic scent of autumn.
I adore this season. Nature renews itself to conserve its energy for a trouble-free winter and prepare for a fresh start in the spring!
So, I thought it would be nice to give you some tips to follow the example of nature and prepare yourself to have a cheerful and healthy winter. For this, I suggest using yoga combined with traditional Chinese medicine.
In this article, I give you keys to better understanding the principles related to the elements and seasons in Chinese medicine and yoga. Then, I suggest poses and techniques you can apply as the days shorten and the cold sets in.
This way, even if you can't afford to hibernate during the winter, you'll come out of it in good shape for the spring.
II. Some Concepts for a Better Understanding of Traditional Chinese Medicine and Ayurveda
Yin and Yang:
You've probably heard of Yin and Yang, one of the key concepts in Chinese medicine. In short, Yin represents calm and introverted energy, while Yang is more active and extroverted. This idea of two different yet complementary energies is also found in Ayurveda.
Vital Force:
Another important concept in both of these medicines is the vital force: "qi" (pronounced chi) in Chinese medicine and "prana" in Ayurveda. This vital force or energy flows through channels called "nadis" in Ayurveda and "meridians" in traditional Chinese medicine.
Human and Nature:
Another important aspect of both of these medicines is that they see humans as an integral part of nature, which means that our bodies function and are influenced by the seasons.
Chinese medicine and Ayurveda, therefore, draw on the elements of nature to understand the individual:
Water, Earth, Metal, Wood, and Fire in Chinese Medicine. Each of these elements is linked to a season, carries a certain kind of energy within, and is associated with a Yin and Yang meridian.
Ether, Air, Fire, Water, and Earth in Ayurveda.
III. The Energy of Winter in Chinese Medicine: The Yin Energy Associated with the Water Element
Contrary to Western cultures where winter begins at the winter solstice, in Chinese medicine, winter starts around November 7th.
In my opinion, this is much closer to reality because it generally starts getting cold, humid, and with less daylight by the end of October.
From that point, there's only one thing we desire, isn't it? To stay warm, and cosy, with a good drink, watching a great series, and waiting for spring to come back.
If we weren't caught up in our busy lives, that's probably what we'd do, right? We'd follow the rhythm and gradually immerse ourselves in the ambience of the most Yin season of the year.
The winter season, representative of the calm and introspective Yin energy, is associated with the water element.
The Water element is the foundation of everything. It governs our longevity and endurance, allowing us to withstand the cold of winter to enjoy spring.
IV. Meridians and Organs Associated with Winter: Kidneys and Bladder
In Chinese medicine, there are 12 main meridians. These 12 meridians are linked to an organ, and each of the organs has a specific function in the proper functioning of our body, mind, and health.
The meridians associated with the water element are the kidneys and the bladder. They work together: the kidneys provide the energy needed for the bladder to expel liquids and toxins that are not useful to your body, which helps relieve the kidneys and prevent their exhaustion.
Kidney Meridian - all rights reserved
Bladder meridian - all rights reserved
Kidney: the Engine of Your Longevity and Deep Motivation
The kidney meridian starts from the middle of the sole of the foot and runs along the inner calf, knee, and thigh (along the medial hamstring and not the adductor), passing through the pelvic floor and emerging above the pubic bone. It then runs along the abdomen to the junction between the clavicle and sternum.
The kidneys provide you with endurance and motivation and serve as the gauge of your longevity. It's like the battery of your phone. At the beginning of your life, it has a full charge, and as you use it, the reserve diminishes. That's natural. However, you can deplete it faster if you don't use it judiciously.
It's interesting to note that the emotion associated with this organ is fear. If it becomes chronic, it exhausts the kidneys. Unfortunately, chronic stress has the same effect on the kidneys because it taps into your energy reserve, and this observation is true in Western medicine as well. So, when the kidneys are exhausted, it's a deep fatigue, and it will take time to restore this organ to balance.
That's why, for this organ, the proverb "prevention is better than cure" makes perfect sense.
Bladder: Eliminating Toxins
The bladder meridian starts from the inner corner of the eye and runs along the back of the head, then down the back, along the erector muscles of the spine, the sacrum, the buttock bones, the medial hamstrings, the back of the calf, and the outside of the foot.
The bladder's function is to eliminate fluids and rid the body of anything toxic, both physically and emotionally, such as fear or stress.
V. What It Looks Like When the Water Element Is Balanced and Imbalanced
Characteristics of a Balanced Water Element: The Enduring and Philosopher
As I mentioned earlier, the water element represents your longevity and deep motivation. Ultimately, it's your battery. It's also the element that allows you to be philosophical about the things that happen in your life because it helps you manage the fear of the unknown.
When it flows smoothly, it enables you to maintain your energy at an optimal level and stay motivated to achieve what you desire, with that spark of enthusiasm that makes your eyes shine.
And even if you're very enthusiastic, thanks to your introspective capacity, you also dare to take a step back and have moments of rest because you know that one of the keys to long-term progress is to take care of your ride.
Characteristics of a Person Whose Water Element Is Not Flowing Smoothly: Chronic Worries and Loss of Motivation
Physically, if you have an imbalance in this element, it may manifest as chronic back problems, bone degeneration, urinary issues, premature ageing, and reproductive problems.
Emotionally, the water element is associated with fear. So, an imbalance of this element might manifest as fear that's not always appropriate in concrete situations. Also, since the water element is linked to the kidneys and the kidneys are the reservoir of your endurance and motivation, you may experience a loss of motivation or even a sense of rejection, which others may perceive as a lack of willpower.
Socially, if you have difficulty meeting new people or going to new places due to fear of the unknown, if you find it hard to trust others, or if you tend to isolate yourself, it may be a sign that you need to balance the water element. But it can also be the case if your sense of generosity is a bit off-kilter.
VI. Yoga and Meridians: An Effective Combination. Best Practices and 5 Poses to Practice for Confidence and Keep your Energy Safe
How Can Yoga Balance the Meridians?
The yoga poses I describe below will help stimulate the kidney and bladder meridians. They will act like acupressure.
However, to stimulate the meridians, you need to have sensations in the poses. This doesn't mean you should be in pain, but you want to feel something.
Some branches of yoga also help nourish the water element, especially meditation. This doesn't mean you have to meditate for a long time. It's more about having contemplative moments. I'll give you some examples below.
Another branch of yoga will also help keep the energy flowing smoothly in your meridians and prevent energy stagnation: breathing.
In this idea of taking time and recharging your batteries, there's a style of yoga that I love, and it's perfectly suited to the winter energy. It's restorative yoga, which I'll talk more about below.
The 5 Poses to Prioritize for Balancing the Water Element:
Upavistha Konasana: This pose stimulates the kidney meridian inside the calf and thigh.
Parivrtta Janu Sirsasana: This pose also stimulates the kidney meridian inside the calf and thigh.
Happy Baby: This pose stimulates the bladder meridian at the erector muscles of the spine.
Forward bends stimulate the bladder meridian by stretching the posterior muscles of the body. If done on your back, they can further stimulate the bladder meridian by also targeting points on the back.
Shoulderstand: This shoulderstand pose stimulates the bladder meridian at points located on the upper back and occiput. Additionally, it has an introspective aspect that rebalances the water element.
Restorative Yoga: The Most Suitable Yoga Style for the Winter Season
As we've seen, the water element becomes exhausted with too much exercise, work, and stress, and it is rejuvenated through introspection and moderation.
Moderation is one of the principles of yoga. I won't go into the details of this principle here, but if you want to learn more about the principle of brahmacharya, you can read my article on the topic. Moderation is part of the balance we seek to maintain good health.
By applying this principle and remembering that the energy of Yin, calmness, is at its peak in winter, it makes sense that this is the season to integrate a practice that allows you to rest and counterbalance your active days.
The good news is that yoga has a style perfectly suited to the water element. It's restorative yoga.
It's a form of yoga where you take a posture while supporting your body with comfortable props and you take the time to stay in that posture for as long as you like because you make it extremely comfortable. While in the posture, you enjoy being there with your breath and comfort.
This is the epitome of contemplative yoga, and it's exactly what your kidneys and the water element need.
This doesn't mean you have to give up your vinyasa yoga class because it's important to keep moving, but you can, for example, integrate 5 minutes of restorative yoga into your day.
And if this style of yoga doesn't resonate with you, here's a list of other moments in the day that can become contemplative practices:
Brushing your teeth. I admit that I often get enlightening ideas when I'm brushing my teeth!
Drinking a glass of water. It's a nice moment to feel the sensations related to the water touching your tongue, its temperature, and maybe even its taste.
Taking a shower while observing the water on your skin, its force, its temperature.
Other Health Habits to Adopt in Winter to Stay in Shape and Prepare for Spring
Since the water element nourishes the other elements and represents your longevity and deep motivation, it's crucial to take care of it.
As we've seen, it requires moderation and rest. Moreover, as it's governed by the kidneys, which can become fatigued in case of chronic stress, stress management is key to keeping it balanced.
For that, you can do 3 things:
Take breaks.
Take time to breathe properly.
Reduce planning to alleviate pressure.
Another interesting technique is acupressure, and one easily accessible point to stimulate is the first point of the kidney meridian.
It's located on the sole of the foot, and its name is quite beautiful: Yong Quan, which can be translated as "springing source." It will help calm you deeply, especially if your thoughts tend to scatter.
You can press on it with your thumb for 30 seconds to 1 minute under both feet every day to recharge your energy gauge and calm your mind.
Yong Quan Point - all rights reserved
VII. Conclusion
To summarize, winter is governed by Yin energy - the energy that craves calm and introspection - and the water element. The water element is supported by the kidney and bladder meridians. These meridians reflect your longevity and confidence in life no matter what happens. The kidney meridian requires moderation and exhausts if constantly stressed, for example, by excessive exercise, jam-packed days, or chronic stress. When it's fatigued, it takes a long time to recharge, which is why it's important to apply the principle of "prevention is better than cure."
Yoga is a valuable ally in keeping the kidney and bladder meridians balanced because it allows, through specially chosen poses, to stimulate them. Additionally, it allows for contemplative moments and rest, which are greatly appreciated by the water element and perfectly suited to the Yin energy of winter. One of the best practices is restorative yoga, but if it's not your cup of tea, you can apply one of the fundamental principles of yoga: moderation, by counterbalancing your activities with a short break, 30 seconds of deep breathing, or moments of observation, such as drinking a glass of water. You can also stimulate the meridians through acupressure, particularly by pressing on the first point of the kidney meridian, Yong Quan.
During winter, the most important thing is to be more attentive to yourself to allow moments of rest and not drain all your energy. I know it's not easy because we have so many things to do. But, from experience, it's so pleasant to take just 5 minutes to not look at your phone, or emails, and not be as busy as a bee, and after those 5 minutes, see how you feel recharged and ready to go again!
Tell me, how do you feel as winter approaches? Do you feel exhausted but can't seem to take breaks, even if you want to? Or were you like that but learned to take breaks, which helped you regain new energy? Feel free to share your experience in the comments. I'd be happy to discuss this with you or provide more tips.
Resources: Traditional Chinese Medicine, 2020, Michel Frey; The Foundations of Chinese Medicine, 2015, Giovanni Maciocia