{"id":134828,"date":"2025-10-31T08:05:00","date_gmt":"2025-10-31T12:05:00","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=134828"},"modified":"2025-11-18T13:00:27","modified_gmt":"2025-11-18T18:00:27","slug":"dr-chrisitne-wu-inner-fire-flow","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/workouts\/dr-chrisitne-wu-inner-fire-flow\/","title":{"rendered":"Increase Your Energy with This Inner Fire Flow"},"content":{"rendered":"

\"\"

Winter tends to slow us down. <\/strong>But for women in midlife, that can mean stagnation, low mood, and sluggish metabolism. According to Ayurveda, winter is kapha<\/em> season\u2014cold, heavy, and damp. That energy, combined with hormonal shifts, calls for movement that awakens your inner fire without pushing the body into burnout.<\/p>\n

This flow supports circulation, digestive fire (agni)<\/em>, and lymphatic flow\u2014all crucial for winter vitality. By pairing strength and breath, it keeps your mood lifted and your body moving with purpose, even on gray days.<\/p>\n

Equipment <\/span><\/strong><\/p>\n

Dumbbells, mat<\/span><\/p>\n

How to Do It <\/span><\/strong><\/span><\/p>\n

This is a metabolism-friendly, energizing strength flow designed to support women during the winter months. This routine boosts circulation, warms the joints, and clears stagnation while keeping hormones and digestion in check. Perform the following exercises in order, rest for 45 seconds, then repeat twice from the top.<\/strong><\/p>\n

1. s<\/strong>tanding Breath to Movement<\/strong><\/h5>\n

\"\"

Wakes up the body and warms the spine. Perform for two minutes.<\/em><\/strong><\/p>\n

Stand tall. Inhale as you raise your arms, then exhale as you fluidly lower. Option: add gentle spine rolls as shown, leaning forward and arching back.<\/p>\n

2. dumbbell romanian deadlift<\/strong><\/h5>\n

\"\"

Activates hamstrings and stimulates digestion. Perform 12 reps.<\/em><\/strong><\/p>\n

Hold a dumbbell in each hand with an overhand grip. Bend your knees slightly as you lean forward from the hips for a count of two, then slowly rise.<\/p>\n

Tip: <\/strong>Keep your chin up and eyes focused slightly in front of you.<\/p>\n

3. Squat to overhead press<\/strong><\/h5>\n

\"\"

Boosts circulation and lifts mood. Do 10 to 12 reps.<\/em><\/strong><\/p>\n

Hold a dumbbell on top of each shoulder, as shown. Inhale as you squat for a count of three, then exhale as you stand, pressing the weights overhead as you rise.<\/p>\n

4. V-up<\/strong><\/h5>\n

\"\"

Fires up digestion and targets deep abdominal muscles. Perform for one minute.<\/em><\/strong><\/p>\n

Sit on a mat with your hands on the ground behind your glutes. Lean back as you extend and lift your legs. Next, use your core to raise your upper body, pulling your knees in as you move. <\/p>\n

5.<\/strong>Reverse Tabletop Toe Taps<\/strong><\/h5>\n

\"\"

Opens the chest, strengthens the back, and supports hormonal balance. Do 10 to 12 reps per side.<\/em><\/strong><\/p>\n

Lie on your back, then press up into reverse tabletop with your hands under your shoulders and feet under your knees. Alternate lifting and lowering each foot.<\/p>\n

6. supine twist<\/strong><\/h5>\n

\"\"

A calming finish to return to \u201crest and digest.\u201d Do one minute per side.<\/em><\/strong><\/p>\n

Lie on your back with your arms on the ground and hands beside your head, palms facing up. Bend your knees and direct them to one side. Hold, then repeat on the opposite side. <\/p>\n

<\/span><\/p>\n

Stay in Tune with the Season<\/strong><\/h3>\n

Tired? Heavy? Stuck? Winter doesn\u2019t have to slow you down\u2014it\u2019s time to spark your inner fire. <\/strong>Inside the Savvy Soul Circle<\/span>, you\u2019ll warm your body, stoke your metabolism, and reset your hormones with seasonal strength and Ayurvedic strategy. Visit <\/strong>doctorwuwellness.com<\/span><\/strong><\/a> for more.<\/strong><\/p>\n

Photography by Paul Buceta<\/span><\/strong><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n

Hair & Makeup by<\/span> <\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Monica Kalra<\/span><\/strong><\/span><\/span><\/a><\/span><\/span><\/p>\n

\"\"

A winter-friendly strength and mobility circuit to awaken your energy, support your metabolism, and help you feel strong, warm, and clear\u2014even on your slowest days.<\/p>\n","protected":false},"author":11354,"featured_media":134831,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"

\"\"<\/span><\/div>

Winter tends to slow us down. <\/strong>But for women in midlife, that can mean stagnation, low mood, and sluggish metabolism. According to Ayurveda, winter is kapha<\/em> season\u2014cold, heavy, and damp. That energy, combined with hormonal shifts, calls for movement that awakens your inner fire without pushing the body into burnout.<\/p>

This flow supports circulation, digestive fire (agni)<\/em>, and lymphatic flow\u2014all crucial for winter vitality. By pairing strength and breath, it keeps your mood lifted and your body moving with purpose, even on gray days.<\/p><\/div>

Equipment <\/span><\/strong>

Dumbbells, mat<\/span><\/p>

How to Do It <\/span><\/strong><\/span><\/p>

This is a metabolism-friendly, energizing strength flow designed to support women during the winter months. This routine boosts circulation, warms the joints, and clears stagnation while keeping hormones and digestion in check. Perform the following exercises in order, rest for 45 seconds, then repeat twice from the top.<\/strong><\/p><\/div>

1. s<\/strong>tanding Breath to Movement<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Wakes up the body and warms the spine. Perform for two minutes.<\/em><\/strong><\/p>

Stand tall. Inhale as you raise your arms, then exhale as you fluidly lower. Option: add gentle spine rolls as shown, leaning forward and arching back.<\/p><\/div><\/div><\/div><\/div><\/div>

2. dumbbell romanian deadlift<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Activates hamstrings and stimulates digestion.
Perform 12 reps.<\/em><\/strong><\/p>

Hold a dumbbell in each hand with an overhand grip. Bend your knees slightly as you lean forward from the hips for a count of two, then slowly rise.<\/p>

Tip: <\/strong>Keep your chin up and eyes focused slightly in front of you.<\/p><\/div><\/div><\/div><\/div><\/div>

3. Squat to overhead press<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Boosts circulation and lifts mood. Do 10 to 12 reps.<\/em><\/strong><\/p>

Hold a dumbbell on top of each shoulder, as shown. Inhale as you squat for a count of three, then exhale as you stand, pressing the weights overhead as you rise.<\/p><\/div><\/div><\/div><\/div><\/div>

4. V-up<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Fires up digestion and targets deep abdominal muscles. Perform for one minute.<\/em><\/strong><\/p>

Sit on a mat with your hands on the ground behind your glutes. Lean back as you extend and lift your legs. Next, use your core to raise your upper body, pulling your knees in as you move. <\/p><\/div><\/div><\/div><\/div><\/div>

5.<\/strong>Reverse Tabletop Toe Taps<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Opens the chest, strengthens the back, and supports hormonal balance. Do 10 to 12 reps per side.<\/em><\/strong><\/p>

Lie on your back, then press up into reverse tabletop with your hands under your shoulders and feet under your knees. Alternate lifting and lowering each foot.<\/p><\/div><\/div><\/div><\/div><\/div>

6. supine twist<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

A calming finish to return to \u201crest and digest.\u201d
Do one minute per side.<\/em><\/strong><\/p>

Lie on your back with your arms on the ground and hands beside your head, palms facing up. Bend your knees and direct them to one side. Hold, then repeat on the opposite side. <\/p>

<\/span><\/p><\/div><\/div><\/div><\/div><\/div>

\n\t
\n<\/div>

Stay in Tune with the Season<\/strong><\/h3><\/div><\/div><\/div><\/div><\/div>

Tired? Heavy? Stuck? Winter doesn\u2019t have to slow you down\u2014it\u2019s time to spark your inner fire. <\/strong>Inside the Savvy Soul Circle<\/span>, you\u2019ll warm your body, stoke your metabolism, and reset your hormones with seasonal strength and Ayurvedic strategy. Visit <\/strong>doctorwuwellness.com<\/span><\/strong><\/a> for more.<\/strong><\/p><\/div>

\n\t
\n<\/div>
\t

Photography by Paul Buceta<\/span><\/strong><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>

Hair & Makeup by<\/span> <\/span><\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Monica Kalra<\/span><\/strong><\/span><\/span><\/a><\/span><\/span><\/p><\/div>

\n\t
<\/div>\n\t
\"\"<\/a><\/span><\/div>