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Transitioning Your Yoga Practice into Spring

Posted on March 25 2019

Girl in Easy Pose, floating in front of Angel Wings.Spring has officially sprung! This season is usually known as a symbol of rebirth, growth and new beginnings. It offers us lots of changes including warmer weather, longer days, blooming flowers, etc. However, as we start to shift into a new season we must remember that our bodies and daily needs are shifting as well.

Transitioning from one season to the next can be a bit of a challenge — especially from winter to spring because most of us are still in ‘hibernation mode’ from being cooped up indoors for months on end. In order to move gracefully from season to season, we need to create balance within our minds and bodies. Spring is a great time for renewals and to start fresh with a clean slate. This helps us to change and let go of the things that no longer serve us and to make room for transformations.

Yoga is a great way to help shed the physical and mental heaviness of winter.  Here are some ways to help transition your yoga practice into spring:


Be Mindful of How Your Body Feels

Winter can be a tough time on our bodies. Between the cold and the dry air, most of us have been subject to tightened muscles and less physical activity over the last few months. When the weather begins to change, allow yourself time to adjust to being more active and changing from cold to warm climates. Vinyasa yoga can be especially helpful by linking breath to movement to help calm the mind and awaken the body.  Whether you’re new to yoga or have been flowing all through the winter, it’s important to be mindful of your body and always free to modify your practice if needed.


Change Up Your Routine

Spring is a great time to break up with your winter routine! If you always take with the same instructors, maybe try a different class, instructor or studio! New seasons are perfect for transitioning your practice and to try something new.  Focus on practices that inspire, motivate, and challenge you because Spring is about new beginnings, and creating roots that will help us throughout the summer and into the fall.


Get Outside

The weather is finally getting warmer, and this is a great excuse to bring your practice outside. Most of us have been in hibernation for the past several months, so try bringing your mat to a park or out in your backyard. Just being outside can help make you feel grounded, rooted, and more secure. See how a little fresh air and time in nature can impact your practice!


Meditate to be Grounded & Find Balance

Allergies and sickness are common as the seasons transition from one to the next.  Big changes in your schedule can also cause stress, which weakens your immune system and may add to the severity of your allergies. Meditation has been proven to improve concentration, calm the mind and reduce stress. With all the changes in spring scheduling, weather and beyond, meditation helps us find grounding and balance during this intense period of change.



Here are three of my favorite "Spring Inspired" poses to practice:


How to Easy Pose

Sukhasana (Easy Pose)

Benefits: This is a foundational pose often used to begin and end yoga classes in meditation. It calms and relaxes the mind and body.  It promotes posture and opens hips.

How it's done:

  • Sit tall and straight
  • Bend your knees and let them relax to the sides with your ankles resting on the floor
  • Hands should rest on your knees


How to Extended Puppy Pose

Uttana Shishosana (Extended Puppy Pose)

This pose is a combination of Dolphin Pose and Child's Pose. It opens your heart, stretches and lengthens your spine, and stretches your shoulders.  

How it's done:

  • Begin on all fours.

  • Curl your toes under. 

  • Bring your forearms to the ground and activate your back by spreading your shoulders. 

  • Move your hands forward, stretching them in front of you, fingers spread wide.

  • Your head can rest face down on the floor, relaxing your neck.

  • Push your hips back toward your heels, over your knees. 

  • Stay in the pose for up to 5 minutes - fully relaxing, focused on breathing and stretching.


How to Happy Baby Pose

Ananda Balasana (Happy Baby Pose)

Benefits: This pose may seem awkward, but it has great benefits. It calms you, relieves stress, and helps to stretch tight muscles in the lower back, and groin. 

How it's done:

  • Begin on your back
  • Raise your legs, and bend your knees so that your thighs are parallel with the floor
  • Your ankles should be above the knee
  • Feet should be flexed
  • Grasp your foot (use straps if needed)
  • As you pull down on your foot, your back should be pressing into the mat



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Yoga Blogger Stephanie Morgan



Stephanie Morgan is a yoga instructor and fitness, fashion & lifestyle blogger from Chicago! Yoga has impacted her life in so many ways, and she loves having the opportunity to teach and share her practice with others. She hopes to encourage and inspire other people to follow their dreams and find new levels of possibility in their minds and bodies by bringing their practice off their mat and into their lives! You can find her blog at






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