5 Fall Inspired Yoga Poses

Flow through the fall season with intentions of growth and harvest.


Yoga, Wellness
Practicing yoga amongst the autumn leaves. (O_Lypa / Shutterstock.com)

(O_Lypa / Shutterstock.com)

As the leaves are changing colors and the air is getting crisper, it's clear that autumn has arrived. This is a season of transformational change and harvest, according to CNN. It offers you an opportunity to reflect upon personal growth and success.

When rolling out your mat this fall, remember that just like leaves falling gently from trees, you too can let go of what no longer serves you. Discover a harvest within as you integrate these fall-inspired yoga poses into your yoga practice. 

Tree Pose - Vrikshasana

By representing how roots extend into soil and branches expand outward, the tree pose captures the true spirit of fall. Balance and strength are fostered in this pose just like well-rooted trees withstand fall winds, according to Ekhart Yoga.

Begin by grounding yourself onto one leg while gently bending your other knee. Place your foot against your inner thigh as you support yourself on it with one arm. Finding stability and zoning in on your gaze represents the transition and introspection that this season brings. Hold this pose for 30-90 seconds to align yourself with the energies of autumn

Mother and daughter practicing the tree pose.

(Patrick Foto / Shutterstock.com)

Garland Pose - Malasana

Just as farmers bend down to harvest crops, garland pose offers a squatting position that opens the hips and brings forth your heart. It's a great remedy for people who sit a lot, as it relieves chair discomfort, according to verywell fit.

Begin with feet hip-width apart before gently lowering into a squat position with hands at the heart center. Align yourself with natural movement that children use instinctively but adults often forget. As you practice malasana, you may achieve increased mobility, enhanced flexibility, and pain prevention.

Women in the malasana yoga pose.

(Hendranyoman / Shutterstock.com)

Bharadvaja's Twist - Bharadvajasana

Integrate detoxifying twists into your practice to capture the refreshing intention of fall. Bharadvajasana, also known as bharadvaja's twist, promotes body awareness, according to the Yoga Journal. It aids digestion by encouraging movement within the digestive tract relieving constipation, bloating, and gas symptoms. By stimulating the lower abdominal region, bharadvaja's twist also strengthens core muscles and supports spinal stability. 

To begin this pose, arrive at a comfortable seated position with your legs extended. Twist to one side while reaching across with one hand across your knee. The twisting motion initiated from the torso reflects the falls' theme of transition and change. Its movement and stretching help facilitate the natural shedding off of what no longer serves in terms of both body and metaphorically.


Entering the bharadvaja's twist yoga pose.

(Valeria Venezia / Shutterstock.com)

Cobra pose - Bhujangasana 

Bhujangasana symbolizes the release of stress and fatigue while simultaneously increasing relaxation and blood circulation, as the Art of Living website explains. Reflective of autumn's transformative qualities, this pose helps release tension while rejuvenating both the mind and body;  an ideal fit for this season.

The cobra pose offers an accessible yet rejuvenating practice that can be done from home. By raising your chest and arching back, you symbolize awakening and self-awareness. An upward stretch helps open your shoulders and neck muscles, enhancing upper and middle back flexibility.

Yoga class doing the cobra pose

(fizkes / hutterstock.com)

Reclining Bound Angle Pose - Supta Baddha Konasana

Supta baddha konasana, or the reclining bound angle pose, honors the fall season by emphasizing renewal and introspection. Designed as a restorative posture, this pose increases physical flexibility by stretching the inner thighs, groin, and hips, according to the yoga teaching tool Tummee. Supta baddha konasana also awakens and calms the nervous systems. It could also provide relief from digestive discomfort and lower back pain.. 

To enter this pose, lie on your back with the soles of your feet together. Allow your knees to fall open for this restorative pose that facilitates introspection. It's a meditative pose with many health advantages that perfectly captures autumn's restorative properties.

Women in the reclining angle yoga pose.

(SergeyCo / Shutterstock.com)