5 Yoga Poses to Keep You Grounded This Fall
More delectable than a pumpkin spice latte.
There’s something about the crisp, cool evenings of autumn that signals a shift. It’s more than just the weather; it’s the leaves crunching under foot, the smell of apples and cinnamon wafting from the kitchen, and the cozy comfort of digging your favorite sweater from the back of the closet. Even the kids, with their pristine erasers and fresh new pencils, feel the change in the air. Summer has ended, and winter draws closer.
Fall is a favorite season for many of us. October means hay rack rides, hot apple cider, spooky stories, and fuzzy socks. However, it’s also a time of transition. The days continue to get shorter, the air grows colder, and the residual energy of summer — on its way out but not quite gone yet — can cause us to feel unsettled and restless.
According to Ayurveda (yoga’s sister science), the arrival of fall means the arrival of Vata season. Vata is associated with the element of air, and it represents creative, restless, moving energy. Just like the whip of the wind through creaking tree branches on a dark fall night, Vata energy is always moving, always instigating change. While Vata energy can be exciting, it can also feel a little bit unstable. So, if the transitions of fall have got you antsy or overwhelmed, a grounding yoga practice can be helpful for coming back into your own stability.
These five poses are fabulous for returning a sense of balance to both the body and the mind. Even better, they’re versatile — they’ll help invigorate you first thing in the morning, but they’re also chill enough that you can practice them right before bed. Add a cup of steaming tea, and you’re in autumn heaven.
1. Vrksasana — Tree Pose
It’s no secret we love to ooh and aah over the changing autumn leaves, so this pose is a no-brainer when it comes to paying tribute to the season. Just like the branches of the trees are tossed by the wind, so are we whipped around by our crazy schedules and packed to-do lists. Vrksasana requires mental focus, reminding us of our inner strength.
Start in Mountain Pose (Tadasana), with your feet under your hips and your weight distributed evenly in both feet. Roll your shoulders gently back and down, keeping your neck long and your spine tall. Bring your balance into your left foot, slowly lifting your right heel and placing it like a kickstand against your left shin, right toes still on the mat. Gradually start to slide your right foot up the left leg; your bent right knee will open to the side. Feel free to use your hands to pull your right foot all the way up your left thigh, but don’t worry if that’s not in the cards for you at this point! The only thing you’ll want to avoid is placing the right foot on your left knee, as this could cause undue pressure on the joint. No matter where your foot ends up (high or low), keep pressing your left leg and right foot in towards the mid-line. Find one spot to focus on, bring your hands to prayer position, and take five steady breaths. Repeat on the other side.
2. Virabhadrasana II — Warrior Pose, Var. 2
If you want to feel powerful, there’s no pose like Virabhadrasana II. The burn in the front thigh, the strength of the outstretched arms, and the focused gaze come together to reconnect you with your intention.
Once again, begin in Mountain Pose. From here, step or jump your feet about 4 feet apart (the exact distance, of course, will depend on your height and build, so feel free to experiment). Turn your right foot to the right 90 degrees, so that it is perpendicular to the short edge of your mat. Turn your left foot slightly to be parallel with the short edge of your mat, and bring your left and right heels into alignment. Start to bend your right knee. As you do so, think about rotating your right thigh outward, allowing your right knee to track over your right toes. Sink into the strength of the thigh, reaching your arms out to each side. Be sure to keep your left heel planted firmly into the ground. As you breathe here, savor the burn in your right thigh and imagine that your arms are buzzing with an electric current that won’t allow them to sink towards the earth. After five breaths, straighten your right leg, switch out your feet, and repeat on the other side.
3. Malasana — Garland Pose
Feeling rooted is key when it comes to a smooth transition in and out of fall. Malasana, also known as Garland Pose or the Yogi Squat, brings you close to the earth and helps to balance the muladhara (root) chakra.
Start in Mountain Pose, but this time, widen your stance a bit. Bringing your hands into position, start to bend your knees, still keeping your spine long. Continue to squat lower and lower, and, if possible, come down all the way. Once you’re in your low squat position, see if you can separate your thighs and fit your torso in between them. It may even feel nice to press your elbows back against your thighs, encouraging more rotation in the hips. Do your best to keep your spine long here, but do allow yourself some gentle rounding if you’re going for less stretch and more relaxation. Find the place that feels like heaven, and stay for five long breaths. To come out, either straighten your legs and take a forward fold, or sit your bum on the ground and stretch your legs out long in front of you, moving into the next pose.
If you find it difficult to keep your heels on the floor in Malasana, feel free to place a rolled up towel or blanket under them.
4. Agnistambhasana — Fire Log Pose
The mad dash of getting the kids to school in the mornings (or getting yourself to class!) can really take its toll on us. And, since we tend to store unexpressed emotions in the hip joints, it’s a good idea to give our hips a delicious release every now and then. Sitting in Fire Log Pose for a few breaths can not only help us let go of some of that emotion, but can also coax us into deeper listening. As you learn to become aware of how sensations feel in your body, you get better at recognizing how you’re feeling emotionally, too.
To come into Agnistambhasana, settle into a comfortable cross-logged position. If this is already enough stretch for you hips, you can stay here and still get the same yummy benefits. Otherwise, if you’re feeling more spacious in the hips: bring your left shin slightly in front of you and place the right shin directly on top of the left. Your right ankle should be directly above your left knee, and your right knee should be directly over your left ankle. You should see a triangle shape when you look down. Flex both feet gently to protect your knees, checking in with your body. Concentrate on sitting tall, with your shoulders dropping just slightly back and down. If your left knee is settled onto the ground and your right knee is settled close to your left ankle, you may begin to fold forward, taking care to keep your spine long and hinge from the hips. If your knees and ankles are a bit further from each other, no problem! Just remain sitting upright. Wherever you end up, take five deep breaths. Repeat on the other side.
It’s very important that, if you feel any pinching or pain in your knees, you either come back to sit upright or return your legs to a cross-legged position. Additionally, you may consider sitting on the edge of a folded blanket or towel, which will help to tilt your pelvis forward.
5. Paschimottanasana — Seated Forward Fold
Since Vata season can bring with it a certain unpredictability, it can often leave us feeling anxious or on edge. Paschimottanasana is a fantastic pose for calming the mind and drawing our thoughts inward, away from the frantic pace of the external world. It stimulates the parasympathetic nervous system, so it’s great for unwinding and switching off the fight or flight response.
Come to a seated position, with your legs long in front of you. If it’s difficult to straighten your legs, feel free to leave them bent. Likewise, if your spine isn’t happy about sitting up tall here, grab a folded blanket to slide under your seat. Keeping your knees as bent as needed, grab the outside edges of each foot like a sandwich, taking care to hinge from your hips. If you can, keep your grip on your feet and start to straighten your legs. Because we’re more concerned here with the forward fold than we are with the hamstring stretch, how much you are able (or want) to straighten your legs is entirely up to you. Once you’ve reached the desired point, let your spine gently round and your chest drape over your knees or thighs. Close your eyes, let your chin drop towards your chest, and enjoy the sensation of drawing inward, like a bear preparing to hibernate for the cold winter months.
As you hold each of the above poses, breathe with intention, noticing the way the air feels in your lungs and the way it feels as it exits out through your nose. Feel the quiet at the bottom of each breath, and focus on the points of contact between your body and the earth. Practice these poses every day during the fall season, or whenever you start to feel a little fidgety. With patience and quiet inner focus, the transition through autumn can be a smooth one — even yummier than a pumpkin spice latte.
