Fall into Flow: Yoga for Seasonal Reset and Cycling Recovery
Even though the temperatures are still mild, the mornings in New England are finally hinting at fall—cool, misty, and quiet. Ferns are turning golden, leaves are beginning to drift from the trees, and the days are taking on that perfect balance of light and darkness. It’s the ideal season to slow down, check in with your body, and reconnect through a mindful yoga practice.
This short sequence targets hips, spine, and overall relaxation—perfect for cyclists or anyone looking to ease into the season.
Seasonal Fall Yoga Sequence (~15-20 min):
Child’s Pose – Begin grounding, stretching low back, hips, and shoulders. Take 5 deep breaths, letting the body settle into the morning calm.
Cat-Cow Flow – Mobilize the spine and warm up your body. Move slowly, coordinating breath with movement, 5 rounds.
Low Lunge – Step one foot forward, opening hip flexors. Reach arms overhead and hold for 3–5 breaths on each side.
Pigeon Pose – Deep hip opener, releasing tension from long rides or daily sitting. Hold 5–6 breaths per side.
Seated Spinal Twist – Sit tall and twist gently to each side, opening the thoracic spine and releasing the low back.
Reclined Spinal Twist – Lie on your back, knees to one side, arms in a T-shape. Hold 3–5 breaths per side.
Savasana – End your practice with full relaxation. Wrap in a blanket if the morning air is cool.
Tips for a Cozy Fall Practice:
Find a quiet corner near a window for soft natural light or seasonal scents.
Focus on long exhales to release tension in hips and lower back.
Move slowly and mindfully—this sequence is about warming, releasing, and grounding yourself for the season ahead.
🍁 Seasonal Reflection: As the days shift from light to darkness, allow your practice to reflect that balance. Flow gently, breathe deeply, and let each pose reconnect your body, mind, and spirit to the rhythm of autumn.
