Fall Yoga Poses to Stay Grounded This Season

There is just something about Fall that feels refreshing and renewing, a time to reinvent yourself and create healthier habits. After all, Autumn is the season of transformation. We can see this all around us in nature—the leaves fall, the air becomes crisp, and a harvest of fresh fruits and vegetables arrives.  Yet, the start of Fall also brings school, work, and all the other duties that seem to accumulate this time of year. Many use the beginning of Fall to buckle down, get organized, and increase productivity as a means to prepare for the holiday season. That’s why I’d like to share 5 Fall yoga poses perfect for motivation and focusing on goals, plus a great way to stay grounded amid change.  

Many say that Fall is a season for accepting change and the impermanence of things. Ironically, it is only through change that we can stay grounded during this season of shifts.

Believe it or not, connecting with ourselves and taking the time to ground our mind and body is the best thing we can do during the fall season. We must change with the seasons, just as nature does, by adopting a positive outlook and seasonal daily habits, whether it be through regular exercise, a yoga practice, or just making healthy food choices.

Especially with the holidays right around the corner, I’ve come to believe that these fall yoga poses will be extremely beneficial for building strength and balance, both internally and externally. If you’re new to yoga, I encourage you to check out 5 Basic Beginner Yoga Poses on our page. You’ll be glad you did.

Now, let’s get started.

Anahatasana (Puppy Dog Pose)

This pose is also often referred to as a heart-melting pose. Who doesn’t want to have their heart melt!? Start on all fours with the knees beneath the hips, shins parallel, and the hands beneath the shoulders. Walk the hands forward until the forehead rests on the mat, a block, or a blanket. To deepen the stretch, press into the hands, stretch the arms further forward and the hips back. Gently draw the belly and lower ribs in to support the lower spine. Relax the weight of the skull to help soothe the busy mind and melt the heart towards the earth in a gesture of surrender and receptivity to the wisdom within you. Stay here for 6 slow breaths.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

A restorative deep twist that is both strengthening and rejuvenating. It helps with digestion and improves spinal mobility. Your entire torso twists in the pose, which improves circulation. To watch how it’s done, check out: https://www.youtube.com/watch?v=8nIVfIo8sXA

Dhanurasana (Bow Pose)

If you’re among the millions of people glued to a desk for hours upon hours every day (like me), then you need Dhanurasana (Bow Pose) in your life. This heart-opening backbend stretches your hip flexors and hamstrings (aka the muscles that are shortened and tightened, respectively, from all that sitting) while strengthening your back. It helps improve your posture by opening your chest and shoulders, counteracting the time you spend hunched over your computer.

Virabhadrasana I (Warrior I Pose)

Warrior 1 Pose is a standing yoga pose that helps build focus, power, and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core, and back. Step your left foot back, toes pointing slightly out, feet hip-distance apart. Adjust your stance so that you feel stable and grounded through the feet. Draw your lower abdomen gently in and up, lengthen your spine, and raise your hands in the air. Stay in this pose between the 5 and 15 breaths and feel that lovely fall yoga stretch.

Sun Salutations

A perfect way to warm up your body during the chill of autumn. Sun Salutation or Salute to the Sun, is a practice in yoga as exercise incorporating a flow sequence of some twelve gracefully linked asanas. Check out this wonderful 13-minute video to incorporate the sun salutation yoga flow into your fall calendar. The link is here.

One More Thing

Was there a fall yoga pose that I missed? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, be sure to subscribe to the Heart & Soul Blog Newsletter to receive more great tips straight to your inbox each Friday. You’ll be glad you did!

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