Autumn Yoga Sequence

Autumn is associated with physical, emotional, and spiritual transformation and is a time for letting go and releasing the things that are not serving you. In Traditional Chinese Medicine autumn is the time when the metal element is dominant and the energy in the lung and the large intestine channels become the strongest. Activating these energy channels through upper back bends and arm/shoulder opening poses encourages letting go on the physical and mental/emotional levels. Autumn is also a time when nature starts to pull its energy inwards and this 36-step pose sequence activates the energy of groundedness and inner awareness of this season.
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1. Start in Easy Pose

yoga postureA. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

Recommended: practice 1-2 rounds of Kapalabhati Pranayama and then use Shoulders warm-up

2. Slide the left leg out 45 degrees into Revolved Head to Knee

yoga postureA. Slide the left leg out 45 degrees and pull the right foot in close to the hips. Place the left palm up on the left leg, inhale the right arm up towards the ceiling.

B. Exhale and reach the left fingers to the toes and the right fingers to the left wall, bringing the right arm over the ear with the shoulder rolled back.

C. Breathe and hold for 2-4 breaths. Slowly inhale the torso back up.

3. Cross the left leg over the right knee into Seated Twist

yoga postureA. Cross the left leg over the right knee and slide the right foot out so both hips are on the floor. Wrap the right arm around the left knee. Press the hips down and reach the crown up.

B. Exhale and reach the left arm behind your back, twisting the spine and looking over the shoulder.

C. Breathe and hold for 3-6 breaths.

4. Repeat #2 through #3 on the opposite side

5. Inhale into Boat

yoga postureA. Bring the hands behind you, lean back and with the knees bent lift the legs off of the floor. Roll the shoulders down and back and begin to lift and straighten the legs.

B. Reach the fingers forward, and put as much effort into opening the chest as you are lifting the legs.

C. Breathe and hold for 2-4 breaths.

6. Lower the legs down with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-4 breaths.

7. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together. If possible have the heels on the floor.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

8. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

9. Inhale and lift into Upward Forward Fold

yoga posture A. Lift half way up with the arms, legs and back straight.

B. The fingertips are touching the floor or you can place the palms on the shins or knees.

C. Lift the chest and look up as high as comfortable.

10. Repeat # 8 and #9 moving with the breath 3-4 times

11. Exhale and step the right foot back into High Lunge

yoga poseA. Make sure the left knee is directly over the ankle.

B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight.

12. Lower the back knee and inhale the arms up into Low Warrior

yoga postureA. Keep the front foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling. Relax the shoulders down from the ears and press the chest forward.

C. Breathe and hold for 2-5 breaths. Exhale and release the hands to the floor.

13. From Low Warrior, straighten the back leg and inhale into Revolved Side Angle

yoga posture A. Keep the left knee bent and the right palm or fingers on the floor. Inhale the left hand up towards the ceiling.

B. Look straight ahead or up at the ceiling. Reach the hands in opposite directions, keep the back leg straight.

C. Breathe and hold for 2-4 breaths. Exhale and release the hands to the floor.

14. Step both feet back into Downward Facing Dog

yoga postureA. Tuck the toes under, press into the hands and lift the hips up and back.

B. Spread the fingers and push into the hands to lift the tailbone high. Let the head hang from the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-6 breaths.

15. Reach the right hand to the left leg into Down Dog Twist

yoga postureA. Reach the right hand to the inside or outside of the left ankle and look up under the left armpit.

B. Keep the left arm strong, pressing the palm into the floor. Keep the heels down and the tailbone lifted.

C. Breathe and hold for 2-4 breaths.

16. Step the Right foot forward and Repeat # 11 through #15 on opposite side

17. Come into Table position on your hands and knees

yoga postureA. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

18. Inhale into Dog Tilt

yoga postureA. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

C. Breathe and hold for 2-4 breaths.

19. Inhale up to knees and and bend back into Camel

yoga postureA. Have knees hip width apart and hands on the low back. Carefully press the hips forward and engage the thighs, buttocks and abs to support you to come into a backbend.

B. If it feels safe, lower the hands to the heels or ankles and lower the head back. Press the hips forward, lift the chest high and lengthen out of the crown.

C. Breathe and hold for 2-4 breaths. With the hands on the low back, carefully roll up the spine.

20. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

21. Slide the arms forward and scoop into Cobra

yoga pose A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, walk the hands forward, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

22. Exhale and lower the chest to the floor, inhale lift into Half Bow

yoga postureA. Slide the right arm over your head and reach the left arm back to hold the left foot or ankle.

B. Inhale and kick the foot and gently pull back with the arm to lift the head and torso off of the floor. Reach forward with the right arm and look up towards the ceiling.

C. Breathe and hold for 2-4 breaths.

D. Repeat on the other side.

23. Step both feet back into Downward Facing Dog

yoga postureA. Tuck the toes under, and with the hands under the shoulders press the hips up and back.

B. Press firmly into the hands and arms to lift the tailbone high to the ceiling. Let the head hang from the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-6 breaths.

24. Step forward into Forward Fold

yoga postureA. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

C. Breathe and hold for 1-4 breaths.

25. Inhale into Mountain with arms overhead

yoga poseA. Have the feet together or 2-3 inches apart, parallel, facing forward.

B. Reach the arms over head and look up at the thumbs. Lift out of the waist, reaching up towards the sky.

C. Breathe and hold for 1-4 breaths.

26. Exhale into Crescent Moon

yoga posture A. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.

C. Breathe and hold for 1-3 breaths.

D. Inhale up and repeat on other side.

27. Exhale into Standing Back Bend

yoga postureA. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body.

B. Exhale and press the hips forward. Inhale and lift the chest high up towards the ceiling. Use the arms to support you as you arch back. Look up or carefully drop the head back.

C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain.

28. From Mountain, exhale into Standing Yoga Mudra

yoga postureA. Interlace the fingers behind your back, squeeze the shoulders together and open the chest.

B. Exhale and hinge at the hips rounding forward. Let the head hang from the neck and press the arms forward over the head.

C. Breathe and hold for 2-4 breaths.

D. Release the arms to your back and down to the floor.

29. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

C. Breathe and hold for 1-4 breaths.

30. Widen the feet and bend the knees into Prayer Squat

yoga postureA. Walk the feet out wider with the toes pointing out. Exhale and bend the knees lowering the hips into a squatting position. Bring the palms together in front of the heart.

B. Press the palms together to press the elbows into the knees to open the hips. Roll the shoulders down and back and press the chest forward. Close the eyes and stare at the third eye point.

C. Breathe and hold for 3-6 breaths.

31. Release the hands behind you and inhale into Crab Pose

yoga postureA. Bring the hands behind your hips with the fingers pointed towards the back wall and point the toes forward. Inhale and lift the hips up towards the ceiling, look up or drop the head back.

B. Press into the hands and feet using strong arms and legs to lift the hips and chest up.

C. Breathe and hold for 2-4 breaths.

D. Release the hips down and lower the whole body to the floor.

32. Bring the bottoms of the feet together into Supine Bound Angle

yoga postureA. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 6-12 breaths.

33. Release the arms and legs and inhale into Fish

yoga postureA. Release the legs straight and slide the arms alongside of the torso with the palms down. Rock the hips from side to side to slide the palms under the lower buttocks.

B. Bend the elbows in towards your sides and use the arms to lift the chest and arch the spine lightly resting the crown of the head on the floor.

C. Breathe and hold for 2-5 breaths. Carefully release the spine and head back down to the floor.

34. Bend the knees into Wind Relieving Pose

yoga postureA. Bend both knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.

B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back. Press out through the tailbone and crown of the head to lengthen the spine.

C. Breathe and hold for 2-5 breaths.

35. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

36. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 13

  1. Mr. Burgin has piqued my interest and I am logged in as a premium member to have access to the content… other than the opening paragraph I am unable to explore the autumn yoga sequence any further than the first paragraph. I assume there is more information regarding the “36-step pose sequence”… can someone help me find it? Thank you in advance. Peace, Dawn

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  5. Dear Sir/Madam,

    I would like to purchase the 6-month membership but am having trouble doing so. I would like to access the Autumn Yoga Sequence, and have logged in using my Username and Password, but am unable to access anything further.

    It would be greatly appreciated if you could assist me with becoming a member and to accessing the Autumn Yoga Sequence at your earliest convenience.

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    Ulrike Lindner

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    Kind regards,

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