{Autumn Home Practice: Transition + Center}

 

It is important to be flexible or adaptive during any time of change or transition so as to not resist natures flow.

 

 

::Breathing Technique::

 

When the weather changes to a cooler climate we tend to tighten up in our attempt to keep warm and our body becomes constricted. It is important during the Autumn season to work on inviting in fullness of breath to help us combat the common colds by tonifying the lungs. Here is a breath practice to faciliate sustaining health through the season.

 

Start your home practice with some Belly Breath (Diaphragmatic Breath)

 

+Lie on your back with one hand on the chest and another hand on the heart.

+It might feel supportive to have a blanket under the head and a bolster or pillow under the knees.

+Start by feeling the gentle rise and fall of the breath as it enters and exits the body; notice this for a few breaths.

+On your next inhale tighten the abdomen muscles gently; just enough that the belly does not seem to rise or fall.

+Continue to inhale. This will contract the diaphragm muscle, pulling it down to bring in air; filling the lungs.

+On the exhale keep the lower abdomen and upper chest still as you exhale, which will release the breath.

+Continue 5-10 rounds.

 

*If you feel anxious or uncomfortable at anytime during this practice come back to your natural breath*

 

 

::Asana: Suggested Practice::

 

+Sun Salutes to warm up the body.

+Grounding standing poses, like fan pose or extended side angle pose as they have a wide base. 

+Twists and gentle back bends to tonify the lungs helping us to combat the common cold/ ring out stagnant energy.

+Restorative poses help us feel supported.

 

Start off with Sun Salutations to warm the body (3 rounds), ending in downward facing dog.

 

 

 

 

Lion’s Breath: releasing + letting go (in Downward facing dog)

 

 

Warrior II (Virabhadrasana II):  move through dynamically (Inhale: arms up/knees straight. Exhale: Warrior II)

Crescent Warrior (Straight knee)

Extended Side Angle Pose (Utthita Parsvakonasana)

Fan Pose (Prasarita Padottanasana) bind arms over head

 

Sun Salutation (between sides; after second side end in downward facing dog)

Revolved Crescent Lunge (Parivrtta Parsvakonasana)

Melting Heart Pose (Anahatasana)

Head to Knee forward bend (Janu Sirsasana)

LONG Savasana

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