Top 7 Yoga Poses for a Serene Autumn
As the seasons shift, so do our bodies, energy levels, and even our emotional state. Autumn often brings a mix of change and reflection: it’s the season of letting go (like the trees shedding their leaves), grounding, and preparing ourselves for the quieter winter months ahead.
Yoga is one of the most beautiful ways to align with these natural rhythms. By choosing grounding, calming, and nourishing postures, you can support your body through the cooler days, longer nights, and fluctuating moods that autumn brings.
Here are seven yoga poses to keep you balanced, warm, and centred this season:
1. Child’s Pose (Balasana)
Think of this as your safe retreat. Child’s Pose helps you turn inward, slow down, and ground yourself when the external world feels hectic. It’s also deeply calming for the nervous system - a perfect antidote to autumn stress.
Tip: Add a bolster under your chest or between your knees for extra comfort and warmth.
2. Supported Forward Fold (Paschimottanasana)
Forward folds encourage introspection and calm the mind, echoing the energy of autumn’s slowing pace. A seated forward fold stretches the spine and hamstrings, while gently pressing the belly helps stimulate digestion (which can feel sluggish this season).
Tip: Place a folded blanket or bolster on your thighs to rest on: it makes the pose more restorative.
3. Bridge Pose (Setu Bandhasana)
As days get cooler, Bridge Pose builds gentle heat in the body while opening the chest and energising the spine. It also helps to keep circulation flowing as we start layering up and spending more time indoors.
Tip: Place a bolster under your sacrum for a restorative, supported bridge.
4. Warrior II (Virabhadrasana II)
Autumn can sometimes feel unsteady, like everything is shifting. Warrior II reminds us of our inner strength and stability. This strong grounding pose builds stamina and steadies the mind while rooting the feet firmly into the earth.
Tip: Visualise your feet drawing strength up from the ground, like roots of a tree in autumn soil.
5. Revolved Chair Pose (Parivrtta Utkatasana)
Twists are wonderful in autumn to keep digestion and detoxification flowing. Revolved Chair Pose strengthens the legs, tones the core, and wrings out tension- perfect for balancing the heavier foods we often enjoy during this season.
Tip: Bring your palms together at heart centre and press firmly to deepen the twist.
6. Tree Pose (Vrksasana)
Nothing says autumn like trees shedding their leaves. Tree Pose connects us to this symbolism of release while encouraging balance and focus. It’s grounding yet uplifting: an invitation to embrace change without losing your centre.
Tip: Practise barefoot on a natural surface if you can: grass, wooden floors, or your favourite yoga mat.
7. Legs Up the Wall (Viparita Karani)
The ultimate restorative posture for autumn evenings. Legs Up the Wall soothes tired legs, calms the nervous system, and helps improve sleep. It’s especially nourishing when your energy dips with shorter days and longer nights.
Tip: Add a blanket over your body or a bolster under your hips for extra cosiness.
Closing thoughts
Autumn invites us to slow down, ground ourselves, and prepare for a new cycle. These poses help balance that inward shift, support your body through seasonal changes, and bring a little warmth and stability when the world outside feels in transition.
Why not make these poses part of your own autumn ritual? Roll out your mat, light a candle, grab your bolster or blanket, and let the season guide your practice.
✨ Want more guidance? Explore my Reset & Recharge Challenge for a 5-day journey to align with the seasons and build rituals for life.