A grounding sequence for Fall

Fall brings attention to the impermanence of everything. The falling leaves and bare branches remind us that the nature of things is fleeting. This can be a good time to let go of what doesn’t serve you.

The transition to breezy, cooler air can lead to feelings of

• Cold

• Brittle

• Scattered

• Uncentered

It’s helpful to stay grounded during any change, especially during this seasonal change. Below are yoga poses that can help center your mind, body, and spirit. You can find which ones work for you or you could practice them in sequence.

** You’ll want to have access to a table/desk/chair and have either 2 yoga blocks, blankets, or towels handy.

Gentle Chest Opener

1. Roll up a blanket or towel.

2. Lie on the roll so the roll is across your upper back, just under your armpits. The roll is on an area of the upper back that’s often ignored and can round.

3. You can decrease your roll if it’s too much.

4. Don’t let your chin point to the sky. If it does this, support the head with a block, another towel/blanket, or book.

5. Keep the knees bent.

6. Arms are out to either side.

7. Breathe here for 2-5 minutes. ( I don’t suggest you stay here long enough to fall asleep, you will shock your body

8. To get out of this, roll to the side.

Warm your core

1. Start on hands and knees. Place your hands under your shoulders or just in front of them.

2. Don’t let your low front ribs droop toward the floor.

3. Inhale and raise the right arm forward (thumb up) and the left leg back.

4. Exhale bring both back down. The leg can lift off the floor or keep the toes on the floor.

5. Inhale and raise the left arm forward (thumb up) and right leg back.

6. Exhale back down.

7. Try to minimize movement of the torso and keep those low ribs in the body.

8. Do 5 on each side

** You can also pause on each side for 10 breaths.

Downward facing dog

1. Start on your hands and knees.

2. Tuck your toes.

3. Keep your arms as they are – stable and strong – as you push into your feet and lift your knees off the mat.

4. Lift your hips up and back.

5. The legs do NOT have to completely straighten, they can stay bent.

6. Arms are strong and palms continue to press into the floor.

7. Breathe here for 5-10 breaths then lower your knees down.

Standing Balance

1. Face the toes dead ahead and have your feet separated, this provides a more solid foundation. Really notice how it feels to have this solid foundation. This helps improve body awareness.

2. Shift your weight into one leg. Have a chair/table nearby just in case you want one hand on it.

3. Keep that standing leg straight and shift the weight into your heel (not so much that you fall backward). We sometimes shift our weight into our toes, which can push our pelvis forward.

4. Lift the other leg. Can you feel your hip stabilizers engage? Particularly gluteus medius which stabilizes the pelvis while standing or walking.

5. Hug in the standing outer hip – strongly pushing that heel downward helps with that.

6. Don’t let your low front ribs jut forward

7. Don’t stick your butt out

8. Don’t let your shoulders move behind your hips – keep them over your hips.

9. Keep breathing.

10. Stay for 10 breaths, longer if you want. Repeat on the other side.

Malasana

1. Have a rolled-up towel or blanket handy.

2. Come down into a squat, as long as your knees are okay with this.

3. Your feet can be close to each other or separated. Either way is fine. Just make sure that your knees point in the same direction as your toes.

4. If your heels lift up (like mine do when my feet are close) then place a rolled blanket or towel under your heels.

5. I want your heels in contact with something to have that grounded feeling.

6. Breathe here for 10 breaths. Longer if you want.

7. As you breathe “feel” the breath ground you down on the exhale. As you inhale feel the Earth support you, “lifting” you up.

* If your knees say “No” to this then grab a chair. Sit in the chair so your feet are in contact with the ground. Feel this connection with the Earth. Sit tall and breathe.

Supported Supta Baddha Konasana

1. Have 2 yoga blocks, blankets, or pillows handy.

2. Lay on your back and bend your knees, feet on the floor.

3. Let your knees fall open, the soles of your feet touching.

4. Support your legs by placing a block, blanket, or pillow under each thigh.

5. Rest your arms out to each side, close your eyes and breathe.

6. On each inhalation, silently breath in the word “let.” On each exhalation, silently breathe out the word “go.”

7. Stay here for 2-5 minutes if you can.

It helps to stay grounded during seasonal changes. Try setting time aside to try one or more of the above poses.

Let me know how it goes! Comment below.