Liquido Blog

Yoga for Changing Seasons

By Guest Blogger: Bethany Henderson

As we enter the autumn season, it is a time to reflect, take care and ground ourselves. The wind starts to pick up, bringing cool air and storms into our lives. You can feel that it is truly a time of change. 

In my yoga classes, I notice my students arrive to their mats with different reactions to the season - those with agitation and unease who can’t quite find stillness, to those completely exhausted and wouldn’t mind spending the entire hour in Savasana. 

We can turn to Ayurveda, the sister science of yoga, for greater insight into the feeling of autumn. Autumn is the time of Vata Dosha. Vata is composed of air and space, and is characterized by cold, dry, rough, irregular and moving. In the body, Vata energy governs movement and also associated with the nervous system. In the season of Vata, we can easily feel ungrounded and out of balance. 

So, if you feel scattered and exhausted during autumn- you are not alone! Our yoga practice is one way we can connect and stay healthy and happy during this season of change. Here are a few key yoga postures to stay grounded and balanced this autumn:

Sukhasana or Easy Pose, with Alternate Nostril Breathing

Yoga For Changing Seasons

Just a few minutes of this breathing practice can restore balance in the body. A simple, but powerful technique to calm the body and mind. 

  • Begin sitting comfortably on your mat.
  • Bring your right hand up, placing your pointer and middle finger to rest between your eyebrows.
  • Begin breathing in and out deeply and close the eyes. 
  • Place the thumb over the right nostril and breathe in through the left nostril.
  • Close the left nostril with the left ring finger and then open the right nostril and breathe out, pausing briefly at the bottom of the breath.
  • Inhale slowly through the right, close the right nostril and release the left nostril again to breathe out slowly. Pause at the bottom of the breath and repeat.
  • Repeat for 5-10 cycles, being mindful of each breath flow. 

 Seated Twist

Yoga For Changing Seasons

This grounding twist can help improve circulation in the body, while creating internal warmth. Stimulates the circulatory and digestive systems, liver and kidneys.

    • Stay seated as before and as you inhale lift the hands upward.
    • On an exhale twist to the right, crossing the left arm in front of you and resting the right hand on the floor behind you.
    • Stay sitting up tall, breathing long into the spine and gently twisting upward from the belly, to the chest, to the shoulders and finally the neck and head. 
    • Stay for 3-5 breaths and then repeat to the other side.

     Baddha Konasana or Butterfly 

    Yoga For Changing Seasons

    As a forward fold, this posture is very grounding and calming for the mind. With any forward fold we have the opportunity to tune inward - literally we fold towards ourselves. Take the time here to connect to your breath and notice the sensations that arrive in the body. Provides a stretch to the hips and groin, and a nice release for the low back. 

      • Move the feet to press together - sole to sole.
      • Relax the knees out to the side, if they are lifted from the ground you can place a yoga block or blanket under the knees for support.
      • Inhale and sit up tall, extending up through the spine.
      • Exhale and begin to round the spine forward, drawing the belly in to support the back.
      • Relax the neck and shoulders and breath deeply here.
      • Stay for 2-5 minutes.

      Balasana or Child’s Pose

      Yoga For Changing Seasons

      Similar to the posture before, this calming forward fold can help to quiet the mind as we turn inward. Physically we are relaxing the hips, spine and shoulders, where we often hold tension in our bodies. 

        • Move the knees to the edge of the yoga mat, with the big toes pressing together (creating a v-shape with the legs).
        • Relax the hips back towards the heels and stretch the hands forward to soften the chest down towards the mat. 
        • Take deep, full breaths here to calm the mind
        • Stay for 1-5 minutes, relaxing the body and mind as you breathe.


        Yoga For Changing Seasons

        The ultimate yoga posture. A time to connect back to the earth, to connect back to our bodies and mind. By taking a few moments to be still and relax, we give our body the time to take in all the goodness from your yoga practice. We focus back on our natural breath, which calms the nervous system and allows the muscles to relax and rest after a yoga practice or a long day. 

          • Relax onto your back, with legs and arms extended outward.
          • Close the eyes and find a natural slow, and steady breath.
          • Imagine the muscles of the body are relaxing with each exhalation, releasing down to the support of the floor beneath you.
          • Follow the breath here, and stay mindful of the sensations and thoughts that arise. Notice any thoughts, and let them “float” away with the exhaled breath. 
          • Stay for 5-10  minutes.

          Bethany found yoga to cross-train when she competed in professional watersports over 10 years ago. The love for the practice transitioned into teaching, as an E-RYT 200 hour certified yoga teacher and studio founder of Yoga Roots in Sweden. She is originally from the US and currently resides and teaches teaching in Malmö, Sweden. To her teachings, she brings influences from an athletic background, international environment and a pure joy for sharing yoga with others.

          Follow Bethany on social media:

          Instagram: @bethanyyoga

          Facebook: @bethanyhendersonyoga



          *Bethany wears:

          Patterned Yoga Legging Blue Feathers

          Aria Bra II Blue Feathers


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