Autumn Yoga

As autumn approaches and the days get shorter and the nights get colder its not unusual for us to feel a little restless. Like the change in weather and seasons our moods are also susceptible to change.

When the days get darker and the cold rainy weather sets in it’s natural to reflect on the months gone by and we start to think about all the things we said we would do by the end of the year and this can put our mind into overdrive so we need to find ways to slow down and nurture ourselves.

After the mad rush of summer it’s nice to be able to wind down with some relaxing yoga poses that not only help us stay grounded but also help us to let go and relax

1. Tree Pose (Vrksasana)

• From Mountain Pose bend your right knee and place the sole of your foot high up against the inner left thigh.
• Keeping your left leg straight breathe in and raise arms out by sides to shoulder level, palms facing up and breathe out.
• Stretch and extend your arms over your head and place the palms of your hands together. You should feel a nice stretch in your shoulder blades. Hold and breathe normally.
• Lower your arms down by your sides and bring your right foot to the floor.
• Repeat the posture on the other side.

 

2. Vajrasana

• Kneeling on the floor or on the mat.
• Lower your body and sit on your heels.
• Your buttocks should be resting on the heels of your feet.
• Place your hands on your knees.
• Sit upright and inhale and exhale gently and concentrate on your breathing.
• Stay in the position for a couple of minutes to begin with then as you feel more and more comfortable increase the length of time.

 

3. Child’s Pose (Balasana)

• Sitting on the heels of your feet, fold your torso over your thighs and rest your forehead on the floor in front of you.
• Stretch your arms out in front of you or by your sides (wherever you feel comfortable) and stay here for a few breaths.

 

4. Crocodile Pose (Makarasana)

• Lie on your stomach, with your arms crossed under your head and rest your forehead on the wrists of your hands.
• Close your eyes and let your whole body relax into the floor.
• Let the heels of your turn out and breathe. Inhale and exhale naturally and relax deeper with each breath.

 

5. Legs Up The Wall (Viparita Karani)

• Sit upright against a wall with one hip touching the wall.
• Slowly roll down onto your back by pivoting your torso and lift your legs up against the wall.
• You may need to adjust your position slightly so you feel comfortable.
• Rest your arms out by your sides.
• You can place a folded blanket underneath your pelvis for additional support if you need to.
• When you’re comfortable close your eyes and take a few deep breaths to release any tension in your body.
• If you feel good in this position and would like to stay here for a while you can also always a blanket under your head for a little more support.