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Nutrition & Fitness

Autumn Poses

Simple yoga postures to get you back into the swing of things

By Community Health Staff

Autumn leaves
Getty Images

The passage of Labor Day marks the unofficial start of autumn, and for many people that means reverting to the regular routines that may get interrupted during summer. That could include getting back to school, back to the office or simply adjusting to the changing of seasons.

One easy way to stay grounded and energized through the transition is yoga. Melie Purdon, a yoga instructor with YogaRenew, shares four simple, restorative poses designed to help the mind and body reset, recharge and reconnect as fall sets in.

Extended Hand To Big Toe Pose With Traction

Extended Hand To Big Toe Pose With Traction
Photo courtesy of Melie Purdon

This pose opens the groins and hip flexors while stretching the abdominal region — perfect ahead of sitting at a desk.

  1. Take two belts and place the longest belt around the left heel
  2. Open the loop and step right leg through so the belt comes over the right thigh
  3. Tighten the loop so that as the left heel stretches along the floor, it pulls the right thigh bone forward, opening the space where the leg and trunk meet
  4. Wrap the other belt around the right foot and extend right leg straight up
  5. Reach right heel toward the ceiling and left heel forward, allowing the traction belt to open right outer hip and thigh
  6. Repeat on the opposite side

Heart Bench

Heart Bench
Photo courtesy of Melie Purdon

This double-block triceps stretch opens the armpit and chest area. Summer can include a lot of lounging, long days around the pool and driving, whether on road trips or a day trip to the beach or nearby recreation areas. This pose lays the foundation for optional postural alignment.

  1. Place two blocks lengthwise on the mat, one behind the other
  2. Lie back on the blocks so they support the body from the shoulder blades
  3. Extend arms overhead and bend elbows
  4. Walk palms toward the first block, using each breath to gently bring the elbows closer to the ground
  5. Stay here for a few breaths

Downward Facing Dog with a Chair

Downward Facing Dog with a Chair
Photo courtesy of Melie Purdon

This pose is a bridge between summer and autumn. Two or three breaths is all it takes to feel the calming effects, and it provides a reset for the nervous system while stretching the ribs, lower back and legs.

  1. Place hands on a chair and walk feet back until arms and legs are straight
  2. Let the head relax
  3. Press hands into the chair as the spine is extended upward
  4. Pull thighs back toward the anterior wall
  5. Allow heels to come up if it helps further extend your spine
  6. Take a few breaths

Eagle Arms

Eagle Arms
Photo courtesy of Melie Purdon

This is another pose that can be taken anywhere, and it can deeply stretch the back, shoulders, neck and head. This version uses movement and breath to floss the upper back and release tension. No mat needed.

  1. Sit on a chair with legs wide apart
  2. Extend arms wide and breathe in
  3. Wrap right arm over left arm tightly
  4. Stay here and bring opposite hands to opposite shoulders if you have a shoulder or neck injury; otherwise, continue the wrap, bringing the opposite hands toward each other and catching the right thumb with the left hand
  5. Lift elbows to shoulder height. If hands are bound, lift fingertips away from the floor
  6. Breathe into the back and let head drop into the little basket created by the arms
  7. Avoid caving into the arms. Keep elbows lifted and forearms away from the face
  8. Move forearms up and down while keeping the head relaxed and breathing normally
  9. Repeat with left arm on top