Fall Flow for Full-Body Strength: A 20-Minute Yoga Sequence to Cultivate Inner Fire

Photo by Michael Block

As the air crisps and leaves begin their magnificent transformation, there's a tangible shift in energy. We move from the expansive, outward energy of summer to a more grounding, inward focus. It's the perfect time to harness this transitional energy on your mat, building a deep, full-body strength that will support you through the cooler months.

What I appreciate most about fall is a welcome return to routine and productivity, also my husband's birthday and our wedding anniversary! Returning to school and sports schedules usually feels like a slap in the face, but once we adjust, it is really great to be back in our usual routine full of the activities my family all enjoys so much.

This 20-minute intermediate yoga flow is designed to build heat, challenge your muscles, and connect you to the grounding, yet dynamic, spirit of autumn. Think strong roots, powerful branches, and a steady, burning core—just like the vibrant, resilient trees around us. Grab your mat, maybe light a seasonal candle, and let's cultivate some inner fire!

Before You Begin: Find a quiet space. Take a few deep breaths, settling into the present moment. Let go of any expectations and just be here, now, ready to move with intention.

1. Grounding in Mountain Pose (Tadasana) with Autumn Breath (1 minute)

Start standing at the top of your mat, feet hip-width apart, toes spread wide. Feel your connection to the earth, strong and stable like an ancient oak tree. Bring your hands to heart center. Close your eyes and take 3-5 slow, deep "Autumn Breaths." Inhale deeply through your nose, imagining you're drawing in the crisp, clean autumn air. Exhale slowly through your mouth, letting out a soft "ha" sound, releasing any tension like falling leaves.

2. Standing Side Stretch (Parsva Tadasana) (1 minute)

Inhale, sweep your arms overhead, interlacing your fingers, pressing palms towards the sky. Keep your core engaged. Exhale, gently lean to the right, stretching the left side of your body. Imagine yourself bending gracefully in the autumn wind. Inhale back to center. Exhale, lean to the left. Inhale back to center, release hands.

3. Sun Salutation A (Surya Namaskar A) - Modified for Strength (3 minutes)

This classic sequence builds warmth quickly. Perform 2-3 rounds, moving with your breath.

• Inhale: Sweep arms overhead, gaze up (Urdhva Hastasana).

• Exhale: Fold forward, hinging from hips, hands to mat (Uttanasana).

• Inhale: Lift halfway, spine long (Ardha Uttanasana).

• Exhale: Plant hands, step or hop back to Plank Pose. Hold Plank for 3-5 breaths, engaging your entire core. Imagine yourself as a solid, unyielding plank of wood.

• Inhale: Shift slightly forward.

• Exhale: Lower slowly, elbows hugging ribs, to Chaturanga Dandasana (or knees, chest, chin). Control this descent!

• Inhale: Press through hands and tops of feet, lift chest for Upward-Facing Dog (Urdhva Mukha Svanasana). Keep shoulders away from ears.

• Exhale: Curl toes under, lift hips high for Downward-Facing Dog (Adho Mukha Svanasana). Pedal out your feet.

  
  

4. Dynamic Lunges: Cultivating Warrior Strength (4 minutes)

From Downward Dog:

• Inhale: Lift right leg high (Three-Legged Dog).

• Exhale: Step right foot forward between hands for a low lunge. Ensure knee is stacked over ankle.

• Inhale: Rise up to High Lunge (Crescent Lunge). Press back through the left heel, drawing inner thighs towards each other. Sink into the lunge. Hold for 3 breaths.

• Exale: Shift weight forward onto right leg, bring left knee towards chest, then extend left leg straight back, hovering it, as you reach arms forward for Warrior III Prep / Flying Warrior. Engage glutes and core. Imagine yourself soaring like a hawk over an autumn field. Hold briefly for 1-2 breaths.

• Exhale: Step left foot back, open hips and arms to Warrior II (Virabhadrasana II). Strong stance, gaze over front fingers. Hold for 3 breaths.

• Inhale: Straighten front leg, reach forward, hinge at hips, bringing right hand to shin or block, left arm to sky for Triangle Pose (Trikonasana). Feel the expansion. Hold for 3 breaths.

• Exhale: Bend front knee, bring hands to mat, step back to Plank. Hold for 2 breaths.

• Exhale: Flow through Chaturanga to Upward Dog to Downward Dog.

• Repeat the entire sequence on the left side.

5. Core Ignition: Hollow Body Hold & Navasana (3 minutes)

From Downward Dog, drop to your knees and gently come to sit.

• Hollow Body Hold: Lie on your back. Press your lower back into the mat. Lift head, neck, and shoulders off the mat. Extend arms overhead, keeping biceps by ears. Lift straight legs off the floor a few inches. Hold for 15-20 seconds. Feel your core like a burning ember. Repeat 2-3 times with a short break.

• Boat Pose (Navasana): Sit tall, knees bent, feet on floor. Lift shins parallel to the floor, balancing on sit bones. Extend arms forward. For more challenge, straighten legs. Hold for 15-20 seconds. Repeat 2-3 times.

6. Balancing Tree - Autumn Breeze Variation (3 minutes)

Come to standing. Shift weight to left foot.

• Bring the sole of your right foot to your inner left ankle, calf, or inner thigh (avoiding the knee).

• Bring hands to heart center. As you find your balance, imagine yourself as a tall, resilient tree, swaying gently in an autumn breeze.

• For an added challenge, inhale and extend your "branches" (arms) overhead, perhaps even interlacing fingers or creating a "v" shape. Gaze at a fixed point. Hold for 5-7 breaths.

• Exhale, release. Shake it out. Repeat on the other side.

7. Grounding Twist: Seated Spinal Twist (Ardha Matsyendrasana) (2 minutes)

Come to a comfortable seated position. Extend both legs.

• Bend right knee, stepping right foot over left thigh.

• Keep left leg extended or bend it so left heel is near right hip.

• Inhale, sit tall. Place right hand behind you.

• Exhale, twist to the right, bringing left elbow to the outside of your right knee. Gaze over your right shoulder. Feel a gentle detoxifying squeeze, like wringing out a cloth. Hold for 5 breaths.

• Inhale, return to center. Exhale, unwind. Repeat on the other side.

8. Savasana: Autumn Leaves Stillness (1 minute)

Lie down on your back, arms and legs gently splayed, palms facing up. Close your eyes. Allow your body to feel heavy, sinking into the earth. Imagine yourself as a beautiful autumn leaf, gently floating down to rest. Let all effort melt away. Allow the strength you've built to integrate. Rest here for at least 1 minute, or longer if you have time.

This autumn flow is more than just physical exercise; it's an opportunity to connect with the season's energy—to build strength, find balance, and cultivate a deep sense of inner peace amidst transition. Enjoy the burn, embrace the flow, and carry this vibrant energy with you throughout your day.