Yoga for a Rainy Day

Whether you enjoy rainy days, whether you’d prefer the sun, or whether you are neutral towards the rain… the energy of a gray, rainy day tends to be a little bit slower with a calling to go inward (or at least stay inside).

If we look to the guiding principle of ayurveda, “like increases like, opposites create balance,” rainy days are cold, wet, and have a lot of movement (think flowing water and sometimes gusting winds). Therefore, our practice should be one that keeps us warm, dry, and stable.

Since rainy days generally call for us to stay indoors, it’s the perfect time for us to invite in practices and poses which allow us to explore the inner landscape. You may notice the opposite on sunny days, which naturally bring people outside and often into more social environments.

Below are 5 poses which are perfect for a rainy day. You can practice them sequentially, or perhaps only do 1 or 2 depending on your capacity for the day.

Easy Seat with a Side Bend

It’s easy to crumple into oneself on a rainy day. You might be hunching your shoulders or keeping your head down to do your best to stay somewhat dry. Starting with an easy seat and opening the side bodies might be just what you need to really look inward. We can’t travel in if we don’t have an opening to do so!

1. Start with your right shin crossed in front of your left shin.
2. Bring your right hand out to the side and sweep your left arm up and over your left ear as your laterally bend your spine.
3. Repeat on the other side and then repeat all steps with the opposite shin in front.

Boat Pose

Let’s invite some heat into the body to warm things up with boat pose. You don’t have to come into this variation immediately, or at all, if it feels too intense.

1. Plant your sit bones into the ground, bend your knees, and bring your feet to the floor.
2. Bring your hands to your thighs and press your thighs forward into your hands.
3. Pull your hands into your thighs and pull your chest forward and up. *Option: Balance on the sit bones and lift the feet to face forward with shins parallel to the ground and then perhaps straighten your legs.
4. Spread your toes.

Wide Leg Forward Fold

There’s nothing like a good wide leg forward fold. It is a posture which allows the head to go down with the weight equally distributed through both legs. The wide stance creates for a strong and solid foundation.

1. Widen your legs and feet, and organize your feet so they are parallel to the short sides of your mat.
2. Lift your toes and kneecaps and press the thighs back as you fold your torso and head towards the floor.
3. Bring your palms to the ground and spread the fingertips.
4. Bend the elbows, pull your head to the floor (or another support if the head doesn’t touch the ground), and firm the upper back in.

Eagle

Eagle pose naturally brings one to and around their center. Since rainy days tend to have a lot of movement externally, incorporating balance postures can help to practice steady oneself. If balance feels really off, the toes of the wrapping leg can remain on the ground.

1. Stand on the left leg and wrap the right knee around the left knee.
2. Bend the knees.
3. Wrap the right arm under the left arm with the elbows at about chest height with the fingers facing up.

Supported Shoulder Stand

On a rainy day, it feels like a lot is coming down. So lifting the legs up might be a good option to incorporate into your practice on these days. And especially with support under the pelvis, this option can feel particularly dreamy. Legs up the wall is another great option for a supported inversion.

1. Lie on the ground and place a block under the sacrum.
2. Lift your legs to the sky.
3. Ensure your hips, knees, and ankles are stacked. It is OK to bend the knees so that there is an effortless feel with the legs up.