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Yoga Through a Montreal Winter: Staying Grounded From November to April

Yoga Through a Montreal Winter: Staying Grounded From November to April

Sahil Thakur
1 day ago
4 min read

The sun clocks out at four. The sidewalk wears a coat of salt. Somewhere under all this wool, a breath is waiting to be found.

Winter in Montreal asks a lot of the body and the mood. This guide gives you simple, practical yoga for a Montreal winter, from November to April, with a warm-up, breath practices and a few ways to keep going when the thermometer says minus 20.

Key takeaways

  • Short days and cold can make us stiffer and more tired, and gentle daily movement is a good place to start.

  • A 10-minute warm-up is enough to loosen a stiff morning body.

  • Slow breathing, with a longer exhale, is a simple evening tool.

  • A small routine you can keep beats a long one you skip.

  • You can practise at home or at our studio in Montréal-Ouest.

Why winter changes the body and the mood

In Montreal, the days get short. On the winter solstice, Dec 21, 2026, the sun rises at about 7:31 AM and sets at about 4:13 PM, giving about 8 hours and 42 minutes of daylight (timeanddate.com). Many of us commute in the dark both ways.

The Canadian Mental Health Association notes that "winter blues" are common in Canada, and that for some people the pattern is more serious: seasonal affective disorder (SAD) is a type of depression with a recurrent seasonal pattern, usually starting at the end of fall and continuing until spring. Their guidance includes staying active, with 20 to 30 minutes of movement a day (CMHA). The Government of Canada also lists stretching and yoga among ways to stay active. If your mood feels heavy for weeks, please speak with your doctor. Yoga may support a healthy routine, but it is not a treatment.

A 10-minute warm-up for stiff, cold mornings

Go slowly and stay warm. Wear socks and a layer you can remove.

  1. Stand and breathe (1 minute). Feet hip-width apart, hands on your belly. Breathe in through your nose, out slowly.

  2. Shoulder rolls (1 minute). Roll your shoulders back, then forward.

  3. Side stretches (1 minute). Reach one arm overhead and lean gently to the side. Switch.

  4. Hip circles (1 minute). Hands on hips, draw slow circles each way.

  5. Cat and cow (2 minutes). On hands and knees, round and arch your back with your breath.

  6. Gentle forward fold (1 minute). Knees bent, let your head hang.

  7. Low lunge (2 minutes). Step one foot forward, back knee down on a folded blanket if you like. Switch sides.

  8. Stand tall (1 minute). Notice how your body feels.

Stop if anything hurts. You can do this before you leave the house or at your desk.

Breath practices for short days

Slow breathing is easy to do anywhere, even on the bus. For more calming ideas, see Yoga for Stress Relief at Home, Yoga Nidra for Sleep and A 15-Minute Bedtime Yoga Sequence. Here is a simple one:

  • Long exhale breathing (3 minutes). Sit comfortably. Breathe in through the nose for a count of four. Breathe out through the nose for a count of six. Keep it smooth. If you feel dizzy, return to normal breathing.

Skip breath holding and forceful breathing unless a teacher has guided you through them. If you have a heart condition, high blood pressure, are pregnant, or have asthma, speak with your doctor first.

Evening wind-down after the commute home

Dark arrives early, and many people feel wound up when they get home. Try this 10-minute reset:

  1. Change into something soft and switch off bright screens if you can.

  2. Legs up the wall (3 to 5 minutes). Lie on your back with your legs resting up a wall. Breathe slowly.

  3. Gentle twist on your back (1 minute each side).

  4. Rest (2 minutes). Lie on your back, hands on your belly, and notice your breath.

  5. Tea, then bed at a regular hour. Regular sleep helps. Canada's 24-Hour Movement Guidelines suggest adults get 7 to 9 hours of good-quality sleep, with consistent bed and wake-up times.

Keeping a routine when it is minus 20

The best routine is the one you keep. A few ideas:

  • Set a minimum. Five minutes counts. A tiny habit is easier to keep than a big one.

  • Lay out your mat the night before. If it's visible, you're more likely to use it.

  • Pair it with something you already do. Practise after brushing your teeth or before coffee.

  • Warm the room first. A cold room makes stiff muscles feel worse.

  • Book it. Classes with a set time make a routine easier.

  • Be kind about missed days. Start again tomorrow.

Where to practise: Montréal-Ouest studio or live online

You can practise at home with this post, or in person at our studio in Montréal-Ouest (10 Prom Ronald, Suite D). Look at the class schedule to find a time. Our evening events, such as the candlelight nights, are listed on the events page.

If you're thinking about going deeper this winter, our January 2027 teacher training starts Jan 5 and runs to Apr 18, 2027. Certification is issued by Yogshala. Message us for the current schedule at breathe@theyogshala.org or call 514-575-0009.

Safety note

Cold muscles are more easily strained, so warm up before stretching deeply. If you have an injury, are pregnant, or have a health condition, speak with your doctor first. If your low mood lasts, or you feel hopeless, contact your doctor or a local CMHA office. If you're in crisis, call or text 9-8-8 in Canada, any time, in English or French. Yoga does not replace medical care.

FAQ

Can yoga cure the winter blues? No. Gentle movement and a steady routine may support your well-being, but if low mood persists, speak with a health professional.

How long should I practise? Start with 5 to 10 minutes. Add more when it feels easy.

Should I practise first thing in the morning? Only if it suits you. Many people find evening easier in winter. Either works.

Do I need a studio? No. A mat, a blanket and a warm corner are enough, though a class can help keep you consistent.

Next step

Come to a class or an event. For a first step, message us at breathe@theyogshala.org or call 514-575-0009, or browse the class schedule.

Message us about the January training: the Yogshala 200-hour Hatha Teacher Training starts January 5, 2027.

With warmth,

Sahil

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