Autumn whispered to the wind, I fall; but always rise again.
—Angie Weiland-Crosby

By Kassandra Reinhardt

After the peak of summer comes autumn, a time to wind down and take stock of where we’ve been, where we are, and where we’re going. The trees shed their leaves and so do we. This is an opportunity for us to let go of what no longer serves us.

Work toward the intentions you set at the beginning of the year with renewed precision and purpose. Now is the time to prioritize and focus by dropping the excess and turning inward. Use the practices laid out in this section to support you in this journey.

THEME: release and let go

WORDS: release, boundaries, expelling, clearing out, cleansing, expressing yourself, quitting, forgiving, healing, winding down, harvesting

FEELINGS: introspective, sensitive, inquisitive

BEST TIME TO: Clear the air and clean your house. Set boundaries and let go of what isn’t working. Clarify your relationships by expressing yourself. Release trapped emotions through yoga, chanting, journaling, or therapy.

Autumnal Yoga Sequence

Fall is associated with the water element, which is all about fluidity, sensitivity, and creativity. Water is also linked with the sacral (Svadhisthana) chakra located in your pelvis. This practice is all about heightening your senses and getting in touch with your emotions through deep hip openers.

Working on our hips can also be a great way to release stagnant emotions. As you practice, acknowledge any feelings that may arise without judgment. Give yourself permission to go with the flow and connect with the element of water.

1. Seated Side Bend Pose (Parsva Sukhasana)

Sit comfortably in a cross-legged position with your spine tall and your shoulders down. Inhale to reach your right arm up and over into a side bend. Relax your neck and stay here for five breaths before switching to the other side.

2. Hip Circles

Come to your hands and knees and look down at the mat as you begin to trace large circles with your hips. Start by tracing them in a clockwise direction for a few rounds and then switch to counterclockwise. Press your hips all the way out to the sides and back, as if you are stirring a pot.

3. Downward-Facing Dog Pose (Adho Mukha Svanasana)

From your hands and knees, walk your hands a few inches past your shoulders. Tuck your toes under and lift your hips up and back. Reach your chest toward your thighs and relax your neck. Hold for ten breaths.

4. Warrior 2 Pose (Virabhadrasana II)

Step your right foot to the top of your mat and align your left foot parallel to the back of your mat. Bend your right knee generously and extend your arms out, palms facing down. Gaze over your right hand and hold for five breaths.

5. Reverse Warrior Pose (Viparita Virabhadrasana)

Slide your left hand down your left thigh and reach your right arm up and over, coming into a side bend. Look up at your hand and keep your front thigh parallel to the mat. Hold for five breaths.

6. Extended Side Angle Pose (Utthita Parsvakonasana)

Lower your right forearm to your right thigh, or place your hand on the mat to the inside of your right foot for an added challenge. Reach your left arm up overhead, forming a diagonal line from your left fingertips to your left foot. Hold for five breaths.

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Yoga Instructor, YouTuber, author, and the face behind Yoga with Kassandra, Kassandra Reinhardt, is on a mission to help others feel great with yoga. With 2 million+ people in her online community, Kassandra has been featured in CBC, Bustle, Well+Good, and more. Kassandra is the author of Yin Yoga: Stretch The Mindful Way (2017, DK Books) and most recently Year of Yoga: Rituals for Every Day and Every Season (Mandala Publishing, 2022).

Well Being Journal adapted the excerpt from Year of Yoga, published by Mandala Publishing, Copyright © 2022 by Kassandra Reinhardt, photo copyright © 2022 by Jessica Hodgson.