An Autumn practice

The following asanas are all grounding, warming and calming so are all good for  Autumn.

Sitting poses - help to increase calmness and keep busy types still.

• Virasana (Hero) 
• Siddhasana (Cross legged with the toes tucked in)
• Padmasana (Lotus)
• Vajrasana (Thunderbolt)
• Lion pose (Simhasana)

Surya Namaskar (Sun Salutation): done slowly and consciously - 4 rounds or so.

Standing poses - help ground body and mind, reducing anxiety and nervousness.

• Tadasana (Mountain) 
• Vrkasana (tree)
• Trikonasana (Triangle)
• Virabhadrasana 1 and 2 (Warrior)
• Parighasana (Gate)

Inversions 

• Sirshasana (Headstand) or resting with your legs up against the Wall

 

Forward bends - give immediate relief  and are good for tight lower backs and stiff spines. If you cannot sleep, practice a 10 minute forward bend before bed time.

• Uttanasana (standing forward bend)
• Paschimottananasana (sittingl forward bend)
• Vajrasana (child's pose)  practice a 10 minute forward bend before bed time.

Back bends - done carefully and combined with forward bends. 

• Bhujangasana (Cobra), Salabhasana (locust)
• Supta Virasana (supine backbend)
• Dhanurasana (bow pose)

Spinal twists - especially lying and seated. Ensure the breath is as full as possible for the full effects to be felt.

Savasana - at least 20 minutes, with a warm blanket and maybe an eye pillow. It is very important not to just rush off! Yoga nidra ('psychic sleep') is also very beneficial.

To help tailor your yoga practice for Autumn, and make it calming, warming, strengthening, consistent, grounding, try some of the following in your practice:

• Practice at a slow, smooth and steady pace with a thorough warm up to prevent injury One way to do this is to imagine you are moving through warm water as you move. Also avoid overstretching.
• Keep the breath deep and calm. Ujjayi (Victory breath) is an effective means to achieving this, and it also has the benefit of being a warming breath.
• Explore fluidity in the poses, using gentle movements, rotation in the joints, and movement in the spine. Hold each posture for a short amount of time (4 breaths or so), but do multiple repetitions to get the full benefit of the asanas.
• Focus on the foundation of the pose for stability, grounding through big toes, and the sides of the feet so you feel fully grounded.
• Don't over do it! Make your practice strengthening, not draining. A restorative practice is best.