Autumn Yoga Sequence
AIRPLANE
extend arms
to side
lift leg
behind
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I am free.
2
Stand up straight and tall in mountain pose. Take in
a deep breath. As you breathe out, extend the arms
to the sides at shoulder height like airplane wings.
Take in another deep breath and begin to lean
forward with your chest. Step one leg back behind
you. On the back foot, come to your tippy toes.
Lean your weight forward and your back leg
becomes weightless. Look in front of you and fly –
and hold the pose! Now repeat with the other leg
to be balanced.
ground
leg & foot
face
forward
autumn sequence
Enjoy our autumn yoga sequence! This five part yoga sequence is perfect for kids, teens and adults to do together.
Each pose is meant to inspire balance with the changing transition of summer into fall.
1
Make yoga cards! Cut each pose and tape or glue onto a 4x6 index
card or construction paper.
autumn sequence
TREE
arms up
over head
strong core
foot presses into leg
while leg presses
into foot
Stand in Mountain pose. Shift the weight into one
leg, as you slowly raise the other leg. Place the foot
onto the leg at the calf or thigh, firmly pressing the
thigh and foot into each other to create balance. If
you are wobbling, bring the toes down as if your
other foot could serve as a kickstand on the floor.
Once steady, reach the arm up, keeping your belly
strong. Remember to keep your eyes steady and to
see whats in front of you. Say the mantra and repeat
on the other side.
I feel steady. I am balanced.
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3
Autumn Yoga Sequence
autumn sequence
FALLING LEAF
extend arms
at shoulders
horizontally
shift weight
into your
right leg
Stand on two feet in mountain pose extend your
strong arms at the shoulders horizontally. Shift your
weight into your right leg as you raise the left leg,
still extended to to the left. See how long you can
manage to be strong and still before you let go of
the pose. Repeat on the other side.
I am changing.
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autumn sequence
MOUNTAIN
look
straight
relax
shoulders
legs
straight
4
Stand with your big toes together or you feet at hip
width distance apart, whichever is more comfortable.
Imagine you can grow roots from the souls of your
feet and toes down into the earth. Then, standing up
straight but not too rigid and not too soft, just at a
gentle attention, let your arms fall by your sides. Turn
your palms forward and spread your fingers out.
Imagine you can lengthen your spine by lighting the
crown of your head a little higher toward the sky
right above you. Breathe steadily in and out. Feel tall
as a mountain, steady as a mountain.
I am steady as a mountain.
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Autumn Yoga Sequence
autumn sequence
chest
to thighs
DOWNWARD FACING DOG
hands spread
5
legs
straight or
bent
From your hands and knees, spread your fingers out
and press your hands down into the floor at shoulder
width apart. Curl your toes under and lift your tail up.
Bend your knees a little bit and tilt your tail up and
back. If your legs feel tight, take turns bending one
knee while sending the heel of the other foot toward
the floor and then switch to the other side.To turn up
the fun, lift one leg at a time to the cieling to streitch
your hips and legs. To come out of it, rest your knees
down, press your hips back toward your feet and rest
in child’s pose.
I have time for me.
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