Fall is such a wonderful season; the weather gets crisp, the days get shorter, and the earth changes colors. Fall is the time to be more grounded, take time for yourself, turn inward, and, of course, eat pumpkin-flavored EVERYTHING. Autumn and yoga go so well together because these principles (besides the pumpkin stuff) are always present in yoga: yoga teaches us to be grounded, to listen to our bodies, and to make time for ourselves both physically and emotionally.
During autumn, I find my body craves a mix of poses: I want nurturing poses to go with the theme of winding down and turning inward, as well as fiery poses to build internal heat as the weather gets cooler.
Here is a 5 pose yoga sequence that captures the spirit of autumn. I recommend them first thing in the morning, and if it’s not too chilly, take your practice outside!
Child’s Pose Variation with A Shoulder Stretch
Come into child’s pose with your knees wide and your big toes touching. Let your torso and forehead melt towards the mat. Interlace your hands at the base of your spine and let your knuckles fall over towards your head. For extra self-love, rock your forehead from side to side to give yourself a massage.
Three Legged Dog With a Bent Knee and Stacked Hips
Come into a downward-facing dog. Press firmly into both hands and lift one leg into the air. Let the knee bend so that your hips are stacked. For extra self-love, make some big circles with your knee and ankle.
Crescent Moon Pose
Step one foot forward in between your hands. Let the back knee come down to the mat and untuck the back toes. Hook your thumbs and lift your arms and torso up. Lean into your front foot and hips as you let your heart open.
Twisted Chair Pose
Step the back foot forward and come into chair pose. Take your hands at heart center and twist to one side. Keep your hips square and knees in line with one another to make sure the twist is coming from your torso.
Seated Forward Fold
Let your hips lower all the way to the ground. Stretch your legs out in front of you and flex your toes back towards your face. With an exhale, fold-down towards your legs. Hold this last pose a little bit longer than the others.
This fall, try doing this sequence every morning for a week and see if you notice any differences in your body, in the way you feel, and in the quality of your day. Be sure to tune into what your body needs this season; this goes for rest and for pumpkin spice muffins!