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Your Mindful Yoga Flow for the Fall Season

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108 Sun Salutations + Sound Bath — Serenbe Yoga

It’s finally Fall! My favorite season😊 . As we wind down toward the end of this year (and yes what a year it has been) we can reflect on our lives, evaluate our plans, and set new goals too. Feel a sense of gratitude as we embrace this time of change and also bring this seasonal essence into our mindful yoga practices. What are somethings that remind you of fall and that you would love to do this season? Reflection helps to transform your experiences into genuine learning about your values, your goals, and your habits.

This season is a time for transition and transformation. A grounding yoga practice will help you release what is no longer serving you and help you handle anything that comes your way this Autumn.

According to Traditional Chinese Medicine, this time of the year correlates to the lungs and large intestines, which runs through the chest and arms, associating with grief and sadness. These emotions can also represent our ability of the delicate balance between taking in and letting go. The functions of these organs are aligned both physically and energetically as the lungs regulate your breathing and the large Intestine regulates elimination. Disharmony of these two organs can result in upper respiratory symptoms and constipation and the discord of energy shows as shallow breath and slow-moving bowels. If sadness or grief aren’t processed, energy is constrained.

Now is the time that we can use this withdraw of energy and review what needs to be released. Bring homeostasis back to the body by slowing down, reflecting, and becoming at ease with your relationship to change.

Yin Yoga is a great and therapeutic approach to your yoga practice this fall. A Yin and Myofascial release yoga sequence will create introspection while stimulating the lung and large intestine. Bringing about a state ease and peace. Try holding each pose for 3-5 minutes depending on the limits of your own comfort.

Start your yin practice by grounding yourself with a gentle supine chest opening pose. Use a yoga block, bolster, or a rolled up blanket to place just below your shoulders and armpits. Bring your arms to cactus position and lay in this position for 3 minutes. Relax and find the feeling of ease. Then, slowly make your way onto your hands and knees. Lower hips down toward your heels into child’s pose. Wide legged child’s pose will help your heart and lungs relax downward toward your mat. Go for a sphinx pose after your child’s pose. Let your stomach and legs rest on your yoga mat and support your body from the chest up with your forearms. Relax your jaw, relax your neck, and relax into this position.

Have a seat onto your mat with wide legs for a straddle pose. You can use a pillow or boaster to sit on for comfort. Try to lower your forearms downward slowly or just stay seated with your spine vertical. Meditate and bring your attention to your breath as you sit relaxed. After a few minutes, slowly bring your legs together and go for a seated forward fold. Try a reclined bond angle pose. Lay on your back and let the soles of your feet touch one another. Get comfortable here with a pillow under your head and/or under both knees for support. When you’re ready for your final relaxation, find savasana. Lying on your back, using all the pillows and blankets you’d like. Now is the time to surrender and let go. Let your palms face upward, feel your toes and let them fall, pointing to each end of the room. Close your eyes. Cover them with a small hand towel. After several minutes of relaxation, take your time to come back.

Try this healing fall time sequence anytime you feel you need a recharge or to pay special attention to your mood. These restorative poses are great for finding balance and caring for your inner life as well as the outer. As we head into this miraculous season of holidays and cheer I wish you all peace and love. Namaste.

The Fall Equinox & Yoga

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The Fall Equinox brings the transition from Summer to Fall. Transitions bring to mind the word change – this is a time for the closure of a cycle. During this transition, you can take the time to identify what you learned since the summer solstice and what are lessons you’d like to keep as you come into fall. An Equinox is when the daylight is the same as the darkness. Afterwards, we begin our descent into darkness. We use these seasons as an opportunity to turn inward and reflect on how we feel when the sun isn’t always shining.

The first day of Fall also coincides with the beginning of Libra season – symbolized by the scales. How can you invite balance back into your body and mind? We all exist with the duality of the Universe: masculine and feminine energies, light and darkness, yin and yang, peace and chaos. Identify where you feel your life could use more balance and work on bringing this balance into your life with the support of the seasons and stars.

How can we align ourselves with the Fall Equinox?

Many of us are probably not looking forward to shorter, darker days and longer, colder nights. However, this is Nature’s invitation to slow down. Shorter days mean less time for doing everything and more time for being still; and in the darkness, you might find it easier to find your light within. The Autumnal Equinox is the perfect time to reflect on what hasn’t served us and to practice letting go. To set new intentions for the season ahead, and to spend some time grounding, connecting with nature, and finding balance. Reflect on the following questions:

  • What areas of your life need more balance? How can you cultivate this balance? What do you need to change about your current lifestyle?
  • What have you harvested this year? What are you grateful for? Who helped you achieve a bountiful harvest? How can you thank them?
  • What cycles are you ready to free yourself from? What can you do differently to create more joyful cycles?
  • What lessons have you learned this past year? How can these lessons further your journey in healing and in finding strength?

Meditations, Intentions, and your Yoga Practice

  • Start a meditation practice if you don’t already have one. Start with 10 minutes every morning to just check in with yourself; your body, your breath, the fluctuations of your mind.
  • Take walks through nature by yourself or with a loved one. Reflect on how the changes outside affect your mood & body.
  • Cook yourself a meal. Be intentional with ingredients, with the way you prepare your food. Inviting love into your cooking will invite love into your body as you digest.
  • Really tune into your body as you practice. Start seated, feel your sit bones rooted down into the Earth. Take your practice a bit slower so that you can really give yourself time to feel how each subtle movement and muscle activation can change how your body feels. Try some balancing postures, notice how when you make subtle adjustments if that makes you fall or feel stronger – how can you apply this to your life? When you make subtle changes, you can cause yourself to fall or to feel stronger and more balanced. Take it inward. Do what feels best for your body and makes you feel strong. And remember when you fall, you can always get back up and try again.

All the luck as we begin this journey as a collective! You got this, Yogis! I hope you find intentions that help you release, let go, and find a balanced sense of grounding during these months. Leave comments for rituals you’ve found help you prepare for these colder and darker months!

Much love!

Cayla