As the vibrant colors of autumn fill the landscape and the days grow cooler, it’s a wonderful time to realign with ourselves. Yoga in autumn is about grounding, breathing, and creating a sense of calm to balance the natural shift in our environment. In this post, we’ll explore some of the best yoga poses and breathing techniques to help ease stress and invite peace into your life.

1. The Benefits of Autumn Yoga:

Autumn is a season of transition, marked by shorter days and cooler temperatures, which can sometimes bring feelings of anxiety or stress as we move closer to winter. Practicing yoga during this season can help us stay balanced, grounded, and connected. By focusing on poses and breath work that enhance calm and encourage release, you can navigate this seasonal shift more gracefully.

2. Breath Work and Pranayama for Calming the Mind:

Breath work, or pranayama, is a foundational aspect of yoga that becomes even more powerful in the autumn. The following pranayama practices help calm the mind and relieve stress:

-Nadi Shodhana (Alternate Nostril Breathing):

How to do it: Sit comfortably, close your right nostril with your thumb, and inhale deeply through the left nostril. Then close the left nostril with your ring finger, release the right nostril, and exhale fully. Repeat on the other side. For the full guide click here

Benefits: This technique helps balance the left and right sides of the brain, creating mental clarity and calmness. It’s particularly useful for easing anxiety.

- Ujjayi Breath (Ocean Breath):

How to do it: Breathe in and out through your nose with a slight constriction at the back of your throat, creating a soft ocean-like sound.

Benefits: This breathing technique can help slow the heart rate, reduce blood pressure, and promote relaxation—perfect for reducing stress on a chilly autumn day.

3. Best Yoga Poses for Grounding and Stress Relief:

As temperatures cool and life speeds up in autumn, grounding poses help keep us stable and calm. These poses are designed to release tension and centre your focus, bringing more balance to both body and mind.

- Child’s Pose (Balasana):

How to do it: Kneel on the mat, touch your big toes together, and sit back on your heels. Extend your arms forward as you lower your torso between your knees, relaxing your forehead on the mat.

Benefits: This gentle pose stretches the hips and lower back, releasing built-up tension and encouraging deep breathing.

- Tree Pose (Vrksasana):

How to do it: Stand tall, place one foot against the opposite inner thigh (or calf), and bring your palms together at your heart. Keep your gaze soft and steady on a fixed point in front of you.

Benefits: Tree pose strengthens the legs and core while improving balance and focus, which is essential for grounding and mental clarity during seasonal change.

- Seated Forward Bend (Paschimottanasana):

How to do it: Sit on the floor with your legs extended in front of you. Inhale, reach forward, and try to hold your feet (or shins, if reaching your feet isn’t possible). Let your head relax down as you breathe.

Benefits: This calming forward fold helps release tension in the spine, hamstrings, and back, promoting relaxation and easing anxiety.

4. Tips for Practicing Autumn Yoga

- Create a Cosy Space: Since it’s getting cooler outside, create a warm, inviting area for your practice with blankets, cushions, and maybe even some candlelight.

- Wear Layers: Autumn temperatures can vary, so dress in layers that you can easily remove as you warm up.

- Use Essential Oils: Scents like cedar wood, frankincense, or cinnamon can add a warm, earthy feel to your practice and encourage relaxation.

- Practice Gratitude: Autumn is often seen as a season of harvest and abundance. Start or end each practice by reflecting on something you’re grateful for, helping you cultivate peace and contentment.

Conclusion: Embrace the Season

Autumn yoga is about moving inward, finding balance, and letting go. By incorporating grounding poses, calming breath work, and mindful routines, you can stay centred and calm through seasonal change. Embrace the beauty of autumn, both in nature and within yourself, and let your practice be a source of peace and stability as the days grow shorter.

Incorporate these tips and poses into your weekly routine, and see how a mindful yoga practice can help you stay grounded, calm, and centered throughout the autumn months. Namaste.

Eme x