Watching the seasons change opens the door for us to reflect on changes we see in our own lives. Like the bright autumn leaves, sometimes change on the outside looks beautiful, but then the reality of it can be scary, challenging or unexpected.

Sometimes we avoid change because it looks tough, even though a lot of times, change is what is needed and what is best for us. So to raise your spirits during times of uncertainty and to let go of any negativity associated with change, flow into fall with this 30-minute Vinyasa yoga sequence and feel grounded in your abilities and your strength.

Flow into Fall 30-Minute Vinyasa Yoga Sequence

This sequence focuses on 3 different types of poses:

1. Backbends: Backbending poses are heart-opening, invigorating and often associated with an emotional release.
2. Forward bends: These empowering poses turn our drishti (or gaze) inward toward our heart centers. They inspire us to trust and believe in ourselves and instill a sense of positive self-recognition.
3. Standing balances: Balance postures allow us to feel grounded on the earth and in our own strength, while also expanding our arms and/or legs out and up. This generates a powerful, strong, uplifting feeling.

1. Warm-Up

Tadasana (Mountain Pose) → Upward Salute

Inhale to lift your arms out and up over your head, bringing your gaze up with them. Exhale to draw your hands down to your heart center. Feel yourself absorbing all the positive energy surrounding you, and then bring all that goodness back to your heart center. Repeat for 5-10 breaths.

Shoulder Rinse → Concave Back

Inhale to clasp your hands behind your lower back and straighten your arms. Open your heart as you wring out the tightness in your shoulders. Release your hands and bring them to your thighs as you exhale and draw your belly button toward your spine. As you concave your back and round forward, also curl your sight and intention inward. Repeat for 5-10 breaths.

Kneeling Upward Salute → Child’s Pose → Cow → Cat → Child’s Pose

From your knees, inhale to reach out and up to upward salute. Exhale and press your hips back to your heels to bow forward into Child’s Pose. On your inhale, press into your hands and knees and lower your belly button down into Cow Pose. On your exhale, draw your belly button up and arch your spine.

Maintain this Cat-like back as you press back into Child’s Pose. While flowing through this sequence, feel yourself lifting from the bottom of your heart. Feel your joy expanding and extending, even shooting through your fingertips. Repeat for 5-10 cycles.

Bird Dog