Last month, the Humane Yoga community hit pause on the scroll. We looked up from our screens, became more present, and remembered the magic of noticing what’s going on IRL.

And now, with winter in full swing, we’re invited to take that intention even deeper.

This is the season for slow sips, warm food, and the kind of hashtag selfcare that you don’t have to post on instagram. Simple things: fluids, food, and rituals that carry us through.

To guide us, we look to ancient wisdom: Ayurveda and Traditional Chinese Medicine both honour winter as a time for rest, warmth, and gentle nourishment. Because in a world that tells us to Google it, hack it, or ask ChatGPT, caring for ourselves calls for something a little older and wiser.

Sip slowly to nourish deeply

Hydration in winter doesn’t always feel urgent. Unlike summer, we’re not sweating buckets, and that cool air can dull your thirst. But both Ayurveda and TCM remind us that winter’s cold, dry energy can leave us feeling tired but wired (think the airy energy of wind plus the sluggishness that comes from the chill).

This is where the cuppas come in, and who doesn’t love a hot beverage on a cold day? Think herbal teas, spiced milks (like chai and matcha), and nourishing broths and misos to protect your inner warmth. Bonus: if you’re feeling overwhelmed, sometimes stopping, making yourself a nice warm drink, and taking the time to savour is just what you need to ground.

Food that feeds more than hunger

Winter calls for foods that hydrate and nourish. Ayurveda suggests warm, moist, and grounding meals - like cooked grains, steamed veggies, slow cooked casseroles, and warming spices.

TCM highlights yin-nourishing foods like pears, seaweed, and bone-broth to keep the body moist and support kidney health during the cooler months.

Both traditions remind us to choose foods that warm, soothe and hydrate - not just fill (step away from that potato).

Rituals and little acts of self care

Rituals don’t have to be elaborate. Sometimes it’s the small, simple things that anchor you to the moment. Prepare a warm drink in the morning (even if it’s to go), sit in the midday sun, or light a candle in the evening.

If you’re keen to get a little more indulgent, Ayurveda suggests abhyanga - a warm oil self-massage that soothes the nervous system and nourishes dry winter skin (check out this blog post for more on abhyanga plus other Ayurvedic tips for winter).

Keep moving

Winter tempts us to slow down - but stillness doesn’t have to mean stagnation.

Gentle, intentional movement soothes the mind and hydrates your fascia - the connective tissue supporting your physical and emotional wellbeing.

Think of fascia like a sponge: dry and tight it feels stiff; hydrated and supple, it moves with ease. Yoga, Yin yoga, Qi Gong, and Pilates use mindful movement to nourish fascia and keep your body’s energy flowing smoothly - helping you feel calm, connected, and nourished all season long.

At Humane Yoga, we’re here to support you through the season with cozy classes, mindful movement, and a community that gets it. So, take this winter as your invitation to show up for yourself with kindness and intention. And don’t forget to stay hydrated, yogis!

AYURVEDIC GOLDEN CHAI RECIPE

A soul-soothing blend of turmeric, chai spices, and adaptogens for balance and bliss.

Ingredients (1-2 servings)

1½ cups your choice of milk (coconut works beautifully)
½ cup water
1 tsp turmeric powder
½ tsp ground cinnamon
1 tsp fresh, grated ginger
1 pinch black pepper (enhances turmeric absorption)
1–2 cardamom pods, lightly crushed (or ¼ tsp ground cardamom)
1 whole clove
1 small piece of star anise or ¼ tsp fennel seeds (great for digestion)
½ tsp ashwagandha powder (optional for extra calm)
1 tsp ghee or coconut oil (optional - adds healthy fats & aids absorption)
1 tsp maple syrup or raw honey* (to taste)
*Add honey only after heating

Method

In a small saucepan, combine milk and water.
Add turmeric, cinnamon, ginger, pepper, and any other spices you're using. Whisk well.
Warm over medium heat, stirring often. Let it gently simmer (don’t boil) for 5 - 7 minutes to allow the spices to infuse.
Remove from heat. Stir in ghee (or coconut oil), ashwagandha, and honey.
Strain if needed. Froth it up or blend for a silky texture.
Pour into your favourite mug and sip slowly. Optional: sprinkle with a little cinnamon on top.