Autumn is a wonderful time of change. The leaves turn warm colors, the air becomes fresher, and the days shorter. This season invites you to focus on inner balance and deepen your practice. Yoga can help you overcome the challenges of autumn and connect with the nature around you. In this magazine article, we introduce you to some yoga poses that are particularly well-suited to the autumn season.
A short yoga session that warms and relaxes
1. Tree keeping
Tree pose is a good exercise to promote balance and stability. It symbolizes growth and rootedness, which is especially relevant in autumn when we—like nature—prepare for winter.
Here's how:
- Stand upright and shift your weight onto your right leg.
- Lift the left leg and place the foot on the inside of the right thigh or calf (avoid the knee).
- Find your focus and bring your hands together in front of your chest or raise them above your head
- Hold the position for 5-10 breaths and then switch sides.
2. The Sphinx Pose
The Sphinx is a gentle backbend. It stretches the abdominal muscles, strengthens the spine, and opens the chest, lungs, and shoulders.
Here's how:
- Lie flat on your stomach on the mat and press the backs of your feet and thighs firmly into the mat.
- Place your elbows under your shoulders, with your forearms flat on the mat and parallel to each other.
- Inhale and lift your chest off the mat.
- Make sure you engage your buttocks and stomach to protect your lower back.
3: Low Lunge
The deep lunge is a hip opener that stretches the entire spine and opens the rib cage. This pose helps open the hips and lower back and activate the core.
Here's how:
- Starting from downward dog, bring your right foot between your hands with your knee directly over your ankle.
- Now bring your left knee onto the mat and move it backward until you feel a comfortable stretch in your hip.
- Now inhale and straighten your upper body, bringing your arms up with you.
- Hold this position for a few breaths before returning to downward dog and repeating the asana on the other side.
4: The Dove
Pigeon pose stimulates and strengthens the organs in the lower abdomen. This asana opens your heart and hips and strengthens your upper back.
Here's how:
- From the quadrupedal position, push your right knee forward and bring it slightly to the outer edge of the mat. Your lower leg should be as parallel to the end of the mat as possible.
- This can be quite difficult for an unopened hip, so if you need to bend the leg further, that's okay.
- Rest your knee and the top of your foot on the mat. Support yourself with your fingers and straighten your upper body.
- If you notice that your hips are not flexible enough and you are slipping to the right, you can also use a block to help you and slide it under your right buttock.
5: The swivel seat
The twisting seat is a great way to mobilize your spine. This exercise also stretches the muscles in your buttocks and soothingly massages your abdominal organs.
Here's how:
- For this detoxifying asana, sit on the mat with your legs extended. Next, bring your right foot over your left knee and place your right foot next to it.
- Inhale and straighten your torso as you bring your left elbow to the outside of your right knee. Place your right hand behind your buttocks.
- Exhale and rotate your torso to the right. With each inhalation, try to straighten up a little more, and with each exhalation, try to rotate a little further.
6: Plow Pose
This full-body stretch, in which the body is upside down with the feet above your head, offers you a new perspective. The exercise promotes circulation and mobility and, if performed carefully, can relieve tension in the neck and throat.
Here's how:
- This pose typically begins in shoulder stand. To do this, lie flat on your back and stretch your legs in the air. Use your hands to support your pelvis so you can lift it off the floor.
- Now slowly begin to bring your feet behind your head and place them on the floor. Always pay attention to your cervical spine. If you feel too much strain, stop the exercise.
- Place your arms flat on the mat, hands facing forward, palms facing the mat. Try to keep your back as straight as possible; ideally, it should only be slightly rounded. Hold the exercise for as long as is comfortable, then return to the shoulder stand position.
