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5 yoga poses for Autumn


This time of year, as we shift from the brightness of Summer to the softness of Autumn (today marks the start of Autumn with the equinox) it is important to take the time to check in and start slowing down both in our yoga practise and life. The earths’ energy is closing in, and our energy does the same. So the fact that we feel less inclined to throw ourselves around on the mat for hours on end is perfectly normally. Follow these five simple yoga poses to ease and flow through this beautiful transition time of year.

photo credit: Cathy Ibbotson

Childs Pose

  1. Kneel at the back edge of your mat.
  2. Stretch your body forwards out and down, with your arms fully extended.
  3. Rest your forhead on the mat, ground, settle, land and relax.
  4. Take ten full deep breaths, breathing into your back. Five of which sigh out to release tension.

Cat & Cow

  1. From child pose come up onto hands and knees.
  2. Spread your hands out and connect to the earth.
  3. Inhale – Look up and sink your lower back.
  4. Exhale – Round your back and tuck your chin to your chest.
  5. Repeat five times each way to wake up your spine. Move slowly and mindfully.

Downward Dog

  1. From hands and knees move up into a downward dog.
  2. Sending your weight and hips up and back. Make an inverted v – shape with your body.
  3. Bend your legs if they feel tight.
  4. Focus on a lovely long spine, with your head relaxed.
  5. Take five full beautiful deep breaths.

Forward Fold

  1. Walk your feet forward behind your hands, stay hips width apart.
  2. Knees are gently bent to relax hamstrings.
  3. Hold onto your elbows and softly hang.
  4. Breathing into the back of your body. Expanding into the side ribs.
  5. Feel calm and relaxed, as you fold forward here.

Arm circles

  1. Inhale – Reach your arms wide and up above your head. Feel open hearted and energised as you inhale and back bend.
  2. Exhale – Release your arms back to your feet in a circular motion around you. Feeling a sense of calm and surrender as you forward fold.
  3. Moving with your breathing, repeat ten times.
  4. Finish  by bringing your hands into prayer, namaste, at your heart centre.


Take a few moments at the end of your practise to be grateful. Gratitude is one of the greatest keys for unlocking positivity. Mentally list five things you are grateful for. Practise gratitiude daily and smile.

About the Author : Laura Bell is a yoga teacher in North Wales, UK and has been practising yoga for ten years. She is the founder of a company called The Zest Life, where the philosophy is about discovering ways to help you find and feel your zest for life.  Throughout the year she runs yoga classes, themed workshops and lifestyle retreats at beautiful locations in Wales. Find her on Facebook and Twitter and stay connected to living and loving the zest life.







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