November 7, 2024

Yoga for Transitions

When autumn arrives and the weather turns and the daylight shortens, you may find you need a boost during the day—whether it be for energy or for calm.

We asked some of our 5 Koshas Yoga Teachers and Yoga Therapists to share their go-to practice, for an individual or for family, when they need a lift.

Sherry Oakes, RYT-200  “I created a sequence that I do at least once a day. I sit at the computer desk all day so it really tightens up my hips, back, and pelvic area, and this practice helps loosen them. It also helps with stress relief and gives me a boost so that I can sit down and plug away again.

1. One leg knee to chest—Eka Pada Apanasana
• Hold left knee in.
• Hold 30-60 seconds.
2. One raised leg pose—Eka Pada Uttana Padasana
• Hold left leg up, bending knee as needed to reduce stress on the hamstring.
• Hold 30-60 seconds.
3. One leg supine twist—Supta Matsyendrasana
• Bring left leg over the right side, right hand can rest on knee, looking to the left.
• Hold 30-60 seconds.
4. Knees to chest—Apanasana
• Bend to bring chest to knees to recenter.
• Hold 30-60 seconds.”

Pauline Zweck, E-RYT 200 “My current go-to is a standing Cobra Flow, which can also be done in a chair. The movements are done slowly, with the breath, and adapted as feels right by lingering after inhales, or lengthening exhales. This flow energizes the body (cobra), uses stronger muscles (chair) to warm the body, forward fold to calm the nervous system, sweeping arms to visualize yourself being surrounded by sunlight, and recognizing your inner light, strength, and peace by placing hands over heart.

  1. Stand (or sit) in Tadasana (Mountain)
  2. Inhale raise arms overhead
  3. Exhale arms to goalpost
  4. Inhale draw elbows down and in towards waist, energize and expand front body like in Bhujangasana (Cobra)
  5. Exhale cross arms to hug as you lower hips to Utkatasana (Chair)
  6. Inhale stay and lengthen spine
  7. Exhale to Uttanasana (Standing Forward Fold)
  8. Inhale uncross arms sweeping them wide to the side as you come up to Tadasana
  9. Exhale hands to heart, reflect
  10. Repeat flow 2 more times”

Annie Lockwood, RYT-200 “My go-to pose when life feels overwhelming, chaotic, hectic, busy, stressful, 100-things swirling in my mind is—Mountain Pose. This takes 5 minutes or less and can be done anywhere (even in a public bathroom stall) and as many times throughout the day as needed.

  1. Stand hip width apart, arms resting by your sides, lift up from the sternum.
  2. 7 breath sigh: I take 7 deep breaths. As you inhale, lift shoulders up towards ears; exhale, drop the shoulders down and sigh out loud. Seven breaths is the right amount of time to begin to shift your energy and sympathetic nervous system away from the stress response.
  3. Now I am ready to connect with my body. I do a body scan starting with the soles of my feet, noticing how they connect to the earth and ground me. With continued deep breathing, I slowly work my way up my legs, buttocks, hips, back (low-mid-upper), shoulders, arms, hands, belly, chest, back of neck, back of head, crown of head, temples, cheeks, jaw, front of throat. As I scan my body, I sense and feel for tension, and with each exhale, I release and soften to help move the tension out of my body.
  4. Lastly, I place my hands on my heart and give myself a squeeze, tell myself I am doing the best I can, and that is enough.
  5. The 100-thoughts soften and move to the back of my mind, and I am ready to concentrate and tackle the next thing—in a place of calm, joy and love.”

Mary Hilliker, RDN, E-RYT 500, C-IAYT, Certified Viniyoga Teacher & Yoga Therapist “Mountain Pose or Tadasana with Contralateral Movement is one of my go-to Yoga postures for energy and mental clarity, and to help ease seasonal change symptoms. View Video Practice HERE

I also do Yoga breathing practices. Here are two to consider:

  • For calming (2 part Inhale and Long Exhale) View Video Practice HERE
  • For energy and mental clarity (Pratiloma Ujjayi) View Video Practice HERE

Bill Miller, MA, RYT-500, Certified Viniyoga Teacher “I walk almost daily, and while it has many benefits, walking can create lower back pain if I don’t do a few postures combined with a simple breath practice afterward. I do the following practice after walking, and I do this practice when I can’t sleep…

  • Cakravakasana: 4xs. Gradually extending exhale a little more each rep. Warm up/stretch low and mid back and bringing awareness to any tightness.
    Ekapada Ustrasana: 4xs. Again, extending exhale. Stretch hip flexors (illiopsoas) and quadriceps.
  • Pascimottanasana: 4xs with 5-6 breath stay. Extended exhale while lowering, then staying for 5-6 slow breaths. This stretches the muscles of the low back and hamstrings. I bring attention to which muscle group is most tight (usually low back for me). For this posture, it is important to lengthen spine on inhale before lowering while tightening belly muscles. Also extend spine before inhaling back up. This creates more disc space in the spine and reduces a chance of low back pain. Because one is seated in this position, the pelvis is “fixed” and cannot rotate, creating more chance for a low back injury. This can be compensated for by sitting on the forward edge of a blanket, encouraging the pelvis to roll forward and take pressure off the low back.
  • Apanasana: 4xs Slowly! Progressively longer exhales on each repetition. Gentle stretch for the low back and keying parasympathetic nervous system for rest and relaxation.”

Karey Krampota, RYT-200 “One of my favorite asanas to practice as a family is Baddha Konasana, along with Belly Breathing. This posture is also called Bound Angle Pose or Butterfly Pose. This gives you the opportunity to get down on the floor together at your child’s level to enhance connection. Belly Breathing reduces stress and creates calm.

One way to do this posture is to come to a seated position on your mat facing one another. Facing one another prompts eye contact for deeper bonding, and mirroring one another may promote your child to pick up the pose more easily. After coming into a seated position, place the soles of your feet together. You may want to sit on a folded blanket to help lower elevated knees or support your lower back.

After coming into a place of comfort, take a slow breath in through the nose and a slow breath out through the nose. As you breathe together, enhance your breath with Belly Breathing. This offers you the chance to engage the belly muscles to deepen your asana.
Breathe in growing taller. Breathe out and lift the knees. Breathe in and lower the knees. As you take the next breath out, feel your belly growing smaller as you lower the knees. As you take the next breath in, feel your belly growing smaller as you lower the knees. Take each repetition as an opportunity to move slowly with your breath. Try to mirror and match each other’s movement and breathing pace.”

Additional Baddha Konasana benefits can be found HERE