Embracing Autumn: Yoga Poses for Reflection, Release, and Renewal

As the leaves turn golden and the air carries a crisp chill, there's no denying that autumn is upon us. This season is a beautiful reminder of the impermanence of life, a time when nature sheds its vibrant summer attire in preparation for a period of rest and rejuvenation. In the same way, we can embrace this season as an opportunity for personal growth, reflection, and letting go. To aid in this journey, we can turn to yoga, a practice that connects mind, body, and spirit. Here are some yoga poses that can help you reflect and release, just like the autumn leaves gracefully fall from their branches.

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1. Easy Pose (Sukhasana)
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Let's start with a grounding posture. This pose sets the stage for introspection and allows you to connect with your breath.
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•  Come into a seated position with the buttocks on the floor, then cross the legs, placing the feet directly below the knees. Rest the hands on the knees or the lap with the palms facing up or down.

Optional: Use a hand mudra while seated in the posture.

• Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Without forcing, release the shoulders down and back, and lift the chest.
• Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
• Breathe deeply through the nose down into the belly. Hold as long as comfortable.

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2. Child's Pose (Balasana)
Child's Pose is a symbol of surrender, a reminder that it's okay to let go and find comfort in vulnerability.

• From Table pose, exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.
• The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.
•  Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.​

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3. Cat and Cow (Marjaryasana and Bitilasana)
Flow through Cat and Cow poses to warm up your spine.  ​This rhythmic movement encourages fluidity, reminding us that change is a natural part of life's cycle.

• Begin in Table pose.  Keep your hands shoulder-width apart and your knees directly below your hips.
• Inhale deeply while dropping the belly and lifting the heart and tailbone ("cow".)  Bring your gaze forward without looking too far up which can compress the cervical spine.  
• Exhale deeply and bring your abdomen in, arching your spine and releasing your head and tailbone down like a "cat."
  
• Repeat several times.​

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4. Lizard Pose (Utthan Pristhasana)
Lizard Pose is all about embracing discomfort and finding ease within it.
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• From downward facing dog or tabletop (hands and knees), step your right foot forward and place it between your hands. 
• Walk the foot about 3 inches to the right and bring both arms to the inside of the foot.
• Be sure that the knee is directly over the ankle, and that the front foot is pointing forward.
• Release the back knee to the floor and untuck the toes. 
• Keep your arms straight with your chest reaching forward. Or, lower your forearms to the floor, making sure not to round the back forward. If this happens, grab a couple of blocks to create some height and keep your chest lifted.
•  Breathe deeply and allow any tension to dissolve.

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5. Seated Forward Fold (Paschimottanasana)
This pose encourages introspection and reflection, inviting you to release any lingering attachments.
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• Begin seated in Staff Pose / Dandasana, with your legs straight in front of you. Flex your feet and press your heels away from you.  If your back rounds and your pelvis does not tip forward naturally, elevate your hips on to a folded blanket or two.
• Inhale, sit tall and extend arms up overhead. Exhale and hinge at your hips to lean forward. Lengthen your spine rather than round your back.
• Once you have reached your edge, Place your hands down, framing your legs, or take hold of your ankles or feet.
• With each inhalation, lift and lengthen your spine slightly; with each exhalation, release a little more fully into the forward bend. If your hands are resting on your feet, let your elbows bend out to the sides.
• Stay for 5 to 10 breaths.
• Inhale, as you come out of the pose.

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6. Single Leg Seated Forward Fold (Janu Sirsasana)
This pose offers a deeper stretch to the back body, urging you to let go of what's holding you back.
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• Sit with the legs outstretched in front of you (Staff Pose / Dandasana).
• Bend your right knee and place the right foot against the left inner thigh, relaxing the knee down.
• As you inhale, flex the left foot, press the top of the thigh down, lengthen the spine and extend your arms overhead.
• Rotate your upper body slightly so you are facing the left leg and then fold forward from the hips as you exhale.
• Keep your spine long, chest open and shoulders relaxed.
• Place your hands down, framing your left leg, or take hold of your ankle or foot.
• Stay for 5 to 10 breaths.
• Inhale, as you come out of the pose.

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7. Revolved Head to Knee Pose ( Parivrtta Janu Sirsasana)
This pose symbolizes expansion and growth. As you reach out, allow yourself to embrace the changes that are coming your way.
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• Start in Staff pose/Dandasana.
• Open the right leg out to the side. Bend the left knee and bring the heel in towards the groin.
• Ground through the sitting bones and extend through the crown of the head as you inhale. Engage your outstretched (right) leg. As you exhale, twist the upper body to the left and take a side bend toward the right leg.
• Draw your lower ribs in, and gently rotate your ribcage upwards.
• Bring the right elbow towards the right knee or the floor.
• Keep the left hand on the hip.  If you want to take the pose deeper, raise the left arm and bring it over the head.
• Slightly tuck the chin and turn the head towards the ceiling.
• Stay in the pose for 5 deep breaths. Reverse the steps to come out of the pose.
• Pause in Staff Pose/Dandasana for a moment to let the body settle before switching legs and repeat on the other side.

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8. Supported Fish Pose (Matsyasana)
End your practice with this heart-opening pose. Supported Fish Pose encourages surrender and trust in the process of change.

• Arrange 2 yoga blocks on your mat. The upper block is horizontal at the medium setting. The lower block (can be horizontal or vertical) is at the lowest setting.  For a deeper stretch, upper block is on the tall setting, and lower block on the medium setting.
• Sit on your mat with your back towards the blocks. Knees bent, feet on the floor.
• Roll back and align the lower block across the top 1/3rd of your spine.  You will feel it under the shoulder blades.
• Rest your head on the top block where it comfortably supports your head and neck.  
• Set the arms loosely from the torso.
• Extend the legs long and allow the feet to fall out to the side.
• To come out of the pose, roll carefully to one side, off the blocks. Pause. Press a hand to the floor to come up.

Modifications and Variations:

• Keep the knees bent and feet on the floor as you would in constructive rest if it's uncomfortable to extend your legs.  
• Bring the soles of your feet together and allow the knees to fall out to the side in as you would in bound angle/Badda Konasana.  You can also support your knees with blocks or blankets.

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Remember, it's okay to feel vulnerable during this time of transition. As you move through these yoga poses, let the essence of autumn guide you towards reflection, release, and acceptance of change. Just as nature effortlessly surrenders to the rhythm of the seasons, you too can find peace in letting go of what no longer serves you. Embrace this autumn as an opportunity to connect with your inner self and welcome the transformations that lie ahead. 

Note: Remember to always practice yoga mindfully, and if you have any existing health concerns, consult a healthcare professional before starting any new exercise routine.