Feel Better This Winter with Autumn Yoga

Autumn Posture Focus:

• squats
• forward folds, balanced by…
• strong backbends (relative to your ability).
• Strong Inversions come back into our practice — headstand, handstand, and shoulder stand (please learn with a trusted teacher; significant contraindications exist).
• Practicing more vigorously than over the summer is also encouraged as the days shorten and temperatures drop.
• Sun Salutations (beginner version here and escalations here)

Breath and focus can be treated as Stress Management practices in the 4 Pillars, though they will change your appetite and your sleeping with practice and are fully incorporated in the full practice of any posture.

• Warming breaths such as Kapalabhati and Bhastrika re-enter our practice for core connection, warming, and energy
• Balance these after Savasana with Alternate Nostril Breath — increases autonomic tone (or the ability to easily switch from reactive to resting — resilience)
• Lions Breath — releases tension in the jaw and neck.

For focus and concentration practice (meditation), Tratak is recommended. Rest your gaze (do NOT stare) on a chosen point or object. This could be a flame, symbol or even a spot on your floor or mat. The key word is rest. Follow your gaze back into your own consciousness, turning your attention inward. Let the world come to you…