Flow Yoga For Autumn
With the cooler days of Autumn, there's a subtle slow down or shift that accompanies. We start to crave warm hearty foods and maybe even enjoying a little extra sleep. Daily activities start to wind down due to the lack of light but also cooler weather. With this change, it's helpful to adjust within yourself. As autumn makes its way toward winter, the need for grounding and slowing down is more present. Grounding meaning connecting with the earth on a daily basis but also grounding within yourself. The connection with yourself can sometimes get lost with all the extroverted activities during warmer months. Take some time to reconnect with your inner most self. To listen and go deep, in order to free up some space.
Applying the autumn slow down to the body can bring about greater balance.
Fall and winter are associated with the Vata dosha. Dosha's are energy systems that make up the body's constitution. There are three energy systems and each are associated with different elements and seasons. Vata embodies wind or air. Other qualities of vata are cold, dry and rough. Do you see a theme?
Since Autumn brings about cooler weather, dryer skin, hair and nails it can be easy to loose balance in the body. Practicing a grounding yoga sequence and modifying your activities and foods can help bring balance back. Take some time to slow down, listen and feel the changes. Try out the video or sequence below to start to tap into your inner self. Or try a Yin Yoga sequence for Autumn or this autumn meditation video to help you ease into the slower seasonal pace.
Yoga for Grounding and Balancing during Autumn
Yoga Sequence for Autumn
Note: poses marked with a (*) are meant to be done in a sequence on the same side before repeating on the second side.
Balasana (child's pose): Come to hands and knees (tabletop pose), exhale pressing your hips back toward your heels. Keep the fingers reaching toward the front of the mat and gently work your tailbone toward your heels. Stay a few breaths and transition back to tabletop.
Adho Muka Svanasana (downward facing dog): From table top, curl your toes under, spread through the fingers. On your exhale press your hips up and back. Knees can be slightly bent or work them toward straight (not locking out the knees). Inhale lengthen your heels down toward the mat. Lengthen your hips up. Exhale melting the heart. Stay 5 breaths.
*Virabhadrasana II (warrior II): From downward facing dog, step your right foot between your hands. Spin your left heel down so the outer edge of the foot is parallel to the back of the mat. Turn the toes in a centimeter. Inhale pressing into your feet and lift your torso up. Right arm points forward as the left arm points back. Exhale bending more into the right knee and keep the knee tracking toward the middle toes. Hold 3-5 breaths. Go to the next pose.
Utthita Parsvakonasana (extended side angle pose): With hands to the inside of the right foot, press into your right hand, inhale lifting the left arm up toward the sky. Exhale twist the torso, reaching the chest toward the side of the mat. Stay or inhale reaching the left arm up and on the exhale reach the left arm out over your ear. --If this is too much, bring your right hand to a block or your right elbow to the upper thigh. And don't extent the top arm out over your ear.--
*Utthan Pristhasana (lizard pose): From extended side angle, exhale the left hand down to the inside of the right foot. Step the right foot out a few inches so the right knee is tracking toward the right toes. Hands should be under the shoulders. Stay here or walk the hands out and come down to your forearms on a block or the mat. Melt the heart down, keep the outer right thigh hugging in. Hold 3-5 breaths and press the hands back under the shoulders. Go to the next pose.
*Utkata Konasana (goddess pose): Walk your hands toward the center of your mat, while paralleling the feet. Hands should be under the shoulders with the torso low and back flat. Turn the toes out, bend into your knees while bringing your hands to your thighs. Inhale as you lift your torso up. Exhale and bend the knees. Hands can stay on the hips or reach the arms out to the sides, with palms facing up. Reach the tailbone down while softening the shoulder blades onto the back. Hold a few breaths. Bring the hands back down to the mat. Repeat all four poses (warrior II, extended side angle, lizard, goddess) on the left side.
Uttanasana (forward fold): Step to the front of your mat. Put a slight bend in the knees and fold forward. Reach the crown of the head down and lengthen through the back body.
Malasana (yogi squat/garland pose): From a forward fold (see above for instructions if needed), walk the feet out as wide as your mat. Turn the toes slightly out. Exhale while bending the knees and bringing the hips down toward the mat. --If you have knee issues, keep the upper thighs parallel to the floor.-- Hold for 3-5 breaths. Gently lift the hips when ready and walk the feet together.
Garudasana (eagle pose): From mountain pose, inhale lifting the arms overhead and bending the knees. Site back into chair pose. Exhale. Inhale lifting the right knee toward your chest as you cross the right leg over the left. Keep arms above head, bring them to heart center or cross the right arm under the left bringing the backs of the hands to touch or keep wrapping and bring the palms together. Sit a little deeper and hold a few breaths. Switch sides.
Baddah Konasana (bound angle pose): Come to sitting on the mat. Inhale bend the knees bringing the soles of the feet together. Exhale, allow the knees to drop out to the sides. Stay here extending out through the crown of your head or fold forward over the feet. Hold as long as you like.
Ardha Matsyendrasana (half lord of the fishes): Extend the feet and legs out in front of you. Inhale bending the right knee in toward your chest. Step the right foot over the left leg, bringing it to the outside of the left leg. Bring your right arm back behind your hips. Inhale the left arm up, exhale twisting the torso and bringing the left elbow to the outside of the right knee or bring the elbow crease to the right knee and hold the knee. Hold 3-5 breaths, release and repeat on the second side.
Paschimottanasana (seated forward fold): Extend both legs out in front, sit up tall extending out through the crown of your head. Inhale reaching the arms up above the head. Exhale fold forward, reach for the shins, ankles or feet (you can also use a strap around the bottom of the feet). Put a bend in the knees if there's pulling on the low back. Hold a few breaths. Inhale to come up.
Take a savasana (corpse pose) if you have time or feel you want it. Lay on your back with legs extended and heels about hip distance. Bring your arms down by your sides (have some space between the arms and your torso) turning the palms to face up. Rest as long as you like.
Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction. If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.