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10 Yoga Poses to Help You Reset This Fall
Wellness
Published Friday Sep 21, 2018 by Taryn-Lea McEachrane

10 Yoga Poses to Help You Reset This Fall

Yoga
Motivation

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 (Balasana)

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.

 

Cat Pose (Marjaryasana)

This fun pose stretches the back torso and neck. It also provides a gentle massage to the spine and belly organs.

 
Downward Dog Pose (Adho Mukha Svanasana)

Move into downward dog to increase blood flow to the brain, stretch and strengthen the body, and pull on the spine for more space.

 

Warrior I Pose (Virabhadrasana I)

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

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.

 

Four-Limbed Staff Pose (Chaturanga Dandasana)

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.

 

Crow/Crane Pose (Kakasana/Bakasana)

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. 

 

Lizard Pose (Utthan Pristhasana)

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 Pose (Eka Pada Rajakapotasana)

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.

 

Wheel Pose (Urdhva Dhanurasana)

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.

 

Corpse Pose (Savasana)

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!

Taryn-Lea McEachrane
Written by
Taryn-Lea McEachrane
Contributor | Certified Yoga Teacher
About the author
Taryn is an aspiring wellness expert and nature loving yogini with a background in public health. She has worked various health-related jobs throughout her career and holds a deep passion for writing.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.