Fall Yoga: Poses to Refresh Your Body and Mind

Sep 22

Fall in Brooklyn is a time of renewal—warmer weather, longer days, and a fresh energy in the air. It’s the perfect season to shake off the sluggishness of winter and embrace a yoga practice that refreshes both body and mind. Whether you’re looking to build strength, increase flexibility, or cultivate a sense of balance, these fall-inspired yoga poses will help you welcome the new season with open arms.

1. Sun Salutations: Awaken Your Energy

As the sun begins to shine brighter, Sun Salutations (Surya Namaskar) are a great way to energize your body and kickstart your day. This flowing sequence of poses helps improve circulation, warm up the muscles, and bring mental clarity. Try practicing a few rounds in the morning to awaken your body and set a positive tone for the day.

Pro Tip: If you’re practicing outdoors in one of Brooklyn’s parks, face the rising sun for an extra boost of energy and mindfulness.

2. Tree Pose: Find Balance in Transition

fall is all about transition—just like Tree Pose (Vrksasana). This balancing posture strengthens the legs, improves focus, and symbolizes stability during times of change.

How to do it:

Stand tall and shift your weight onto one foot.
Place the sole of your other foot on your inner calf or thigh (avoid the knee).
Bring your palms together at your heart or extend your arms overhead.
Breathe deeply and focus on a point in front of you to maintain balance.

Practicing Tree Pose reminds us to stay grounded while embracing growth—just like the budding trees throughout Brooklyn!

3. Cobra Pose: Open Your Heart to fall

Winter can leave us feeling tight and closed off, especially in the chest and shoulders. Cobra Pose (Bhujangasana) helps counteract this by stretching the spine, opening the heart, and improving posture.

How to do it:

Lie on your stomach with your hands under your shoulders.
Press into your palms and lift your chest, keeping your elbows slightly bent.
Draw your shoulders back and engage your core.
Hold for a few breaths, feeling the warmth and expansion in your body.

This pose helps release tension built up from hunching over during colder months and invites a sense of openness and renewal.

4. Seated Forward Fold: Detox and Let Go

fall is a great time to detoxify both physically and mentally. Seated Forward Fold (Paschimottanasana) stimulates digestion, stretches the hamstrings, and encourages introspection.

How to do it:

Sit with your legs extended straight in front of you.
Inhale to lengthen your spine, then exhale as you fold forward, reaching for your feet.
Relax your head and breathe deeply, allowing any lingering winter stress to melt away.

Pair this pose with deep breathing to enhance its detoxifying effects and release any tension you may still be carrying from the colder months.

5. Wild Thing: Embrace Joy and Expansion

fall is all about new beginnings and joyful movement—and there’s no better pose to express this than Wild Thing (Camatkarasana). This heart-opening backbend boosts energy, builds confidence, and encourages playfulness in your practice.

How to do it:

Start in Side Plank with your right hand on the ground.
Lift your left foot, bend your knee, and place your foot behind you.
Open your chest toward the sky, extending your left arm overhead.
Breathe deeply and embrace the freedom of the pose.

Wild Thing is a celebration of movement and lightness—perfect for shaking off winter’s heaviness and stepping into fall with enthusiasm.

Refresh Your Practice This fall

fall is a time of growth, renewal, and fresh energy. Incorporating these poses into your practice can help you embrace the season with strength, balance, and openness. Whether you’re practicing indoors at our Brooklyn yoga studio or enjoying an outdoor flow in Prospect Park, let yoga help you refresh your body and mind this fall.

Join us for a rejuvenating class and welcome the season with movement, breath, and community!