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As autumn arrives, we find ourselves naturally drawn to slow down and align with nature’s rhythms. This transition offers a perfect opportunity to refresh our spirits and boost our moods through mindful practices. Today, we’re excited to share a rejuvenating Sun Salutation routine guided by Gracie Kroells, designed to help you embrace the new season with intention and energy.
Welcoming Autumn
The change of seasons invites us to pause and reflect. As the leaves begin to turn and the air grows crisp, it’s an ideal time to cultivate a practice that nurtures both body and mind. This routine combines gentle movement with intentional breathwork, creating a perfect balance to energize you for the day ahead while honoring the slower pace of autumn.
The Routine
Apply BLNCD Elevate Roll-on to pressure points (ex.wrists, temples, behind the ears) to combat fatigue and uplift your spirit.
Breathwork: Dirga Pranayama
Begin in Thunderbolt Pose (Vajrasana):
- Kneel with knees together, sitting back on your heels
- Keep your torso upright and relaxed
- Practice the Three-Part Breath (Dirga Pranayama): • Inhale through your nose in 3 parts: lower belly, ribcage, then chest • Exhale in reverse: chest, ribcage, then belly
- Continue for several rounds, finding your rhythm
- This breath helps reduce anxiety and center you in the present moment
Warm-up
Move to Table Top Position:
- Find organic movements to stretch your wrists and body
- Flow through Cat-Cow Pose: • Inhale for Cow: drop belly, tilt tailbone up • Exhale for Cat: draw belly in, tuck tailbone
- Perform Thread the Needle on both sides to open shoulders
- Activate your core with Hovering Table Top: • Lift knees slightly off the mat • Hold, maintaining a straight spine
- Transition to Downward Facing Dog: • Pedal out your feet • Optional: Take Three-Legged Dog on each side
Sun Salutation A
Flow through the following sequence:
Inhale: Mountain Pose, arms overhead
Exhale: Baby Backbend, arms in goal post position
Inhale: Mountain Pose, reach high
Exhale: Side Stretch right, keeping hips level
Inhale: Mountain Pose, center
Exhale: Side Stretch left
Inhale: Mountain Pose
Exhale: Forward Fold, hinging at hips
Inhale: Halfway Lift, hands on shins or thighs
Exhale: High to Low Plank
Inhale: Upward Facing Dog, heart forward
Exhale: Downward Facing Dog
Repeat