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It’s officially fall and for those of us living in the U.S., that means cooler weather, the start of a new school year, and an even more consistent stream of work deadlines.
A time of thanksgiving, this is the season for celebrating the harvest and reconnecting with family and friends. It’s also a time to reap what we have “sown” as we indulge in the fruits of the previous months’ labor in our professional and personal lives.
Breathe into the frenzy of fall and practice this 10-pose sequence to reset your body and mind:
As the temperature drops, you’ll want to begin your practice by slowly building your internal heat.
Child’s pose prepares your body for asana practice by releasing tension in the lower back, creating a gentle bend in the spine, and reducing blood pressure.
This fun pose stretches the back torso and neck. It also provides a gentle massage to the spine and belly organs.
Move into downward dog to increase blood flow to the brain, stretch and strengthen the body, and pull on the spine for more space.
One of the most well-known yoga poses, Warrior I fires up the core while strengthening and stretching the thighs, calves, and ankles as well as the shoulders and back.
Plank pose is one of the ultimate core-exercising poses that will quickly get your internal temperature to rise, providing a sustained warmth that will sufficiently melt any remaining chill from your bones.
Next, focus on poses that build your inner strength and confidence to tackle any daunting tasks both on and off the yoga mat.
Build your core, shoulder, and leg strength with this pose. It also helps to create flexibility in the feet and increase your focus and determination—traits we can all use in our practice and daily life.
Not only does this pose look awesome, but it is a great way to strengthen the arms and shoulders as well as increase concentration.
Finally, release any pent-up frustrations from the previous months and start afresh with these three hip-opening and heart-opening poses. Believe it or not, the tightness we feel in our hips is the result of past emotional trauma. Traditional yogic philosophy holds that practicing these and other poses can help open up our chakras and release what no longer serves us.
While it’s not the most comfortable, Lizard Pose is one of the most beneficial when it comes to releasing tightness (a.k.a. stress) in the hips. Benefits of this pose include opening the hips, hamstrings, groin and hip flexors as well as strengthening the thighs and opening and releasing the chest, shoulders, and neck.
Pigeon reinforces the space created in Lizard Pose, training your hips to open and release tightness. Benefits of this pose include stretching the hips, thighs, and groin, as well as stimulating the abdominal organs.
A traditional “heart opener” pose, in yoga philosophy this pose releases energy from all the chakras of the body while reinforcing the back, shoulders, and legs.
No practice is complete without Corpse Pose, which seals in all the benefits of the sequence you just accomplished.
Although this pose looks simple, it requires complete relaxation of all the muscles in the body, relieving stress and slowing the heart rate to help your body absorb the benefits of the poses that came before.
Taking just 10 minutes out of your day to do these poses can make a world of a difference in your attitude—helping you to reset and take on the fall season with confidence!