Ground & Centre – Floor-Based Yoga Flow (Autumn Equinox: Balance & Letting Go)
- Mar 22
- 3 min read
Theme: Rooting Down & Rising Up
This 10-minute floor-based yoga flow is designed to be gentle yet energizing, offering a grounded start to the morning while honoring the Autumn Equinox’s balance between light and dark.
🍁 1️⃣ Easy Seated Pose (Sukhasana) – Centering Breathwork (Sama Vritti)
• Sit cross-legged, hands resting on knees or at heart center.
• Lengthen the spine and relax shoulders.
🌬️ Breath: Take 5 rounds of Sama Vritti (Equal Breathing)—inhale for 4 counts, exhale for 4 counts.
✨ Magic: Creates internal balance and stability, grounding the body and mind before movement, mirroring the harmony of the equinox.
🍁 2️⃣ Seated Side Stretch (Parsva Sukhasana) – Right & Left
• Inhale, extend the right arm overhead, leaning gently to the left.
• Exhale, return to center, then switch sides.
🌬️ Breath: Hold each side for 3 breaths.
✨ Magic: Expands the side body and lungs, representing balance between grounding and reaching toward possibility.
🍁 3️⃣ Seated Spinal Wave (Dynamic Cat-Cow in Sukhasana)
• Place hands on knees.
• Inhale, lift the chest, rolling shoulders back (Cow Pose).
• Exhale, round the spine, tucking chin to chest (Cat Pose).
🌬️ Breath: Repeat 5 rounds, flowing with breath.
✨ Magic: Awakens the spine and breath, encouraging fluidity and release.
🍁 4️⃣ Seated Twist (Parivrtta Sukhasana) – Right & Left
• Inhale, lengthen the spine.
• Exhale, twist gently to the right, placing left hand on right knee.
• Inhale back to center, then repeat on the left side.
🌬️ Breath: Hold each side for 5 breaths.
✨ Magic: Twisting releases tension and detoxifies the body, symbolizing letting go of what no longer serves us.
🍁 5️⃣ Low Lunge Stretch (Anjaneyasana) – Right & Left
• From seated, shift onto the knees and step the right foot forward into a low lunge, hands resting on the thigh or reaching up.
• Switch sides.
🌬️ Breath: Hold each side for 5 breaths.
✨ Magic: Encourages hip opening and grounding, helping to root into the earth while reaching upward with intention.
🍁 6️⃣ Butterfly Pose (Baddha Konasana) – Gentle Fold
• Bring soles of the feet together, letting the knees relax outward.
• Inhale, lengthen the spine.
• Exhale, fold forward gently.
🌬️ Breath: Hold for 6 breaths.
✨ Magic: Encourages inner reflection and surrender, mirroring the equinox’s energy of release and acceptance.
🍁 7️⃣ Reclined Twist (Supta Matsyendrasana) – Right & Left
• Lie on your back, knees bent.
• Drop knees to the right, arms open wide.
• Hold, then switch sides.
🌬️ Breath: Hold 5 breaths per side.
✨ Magic: Twists promote cleansing and renewal, aligning with the theme of seasonal transition.
🍁 8️⃣ Savasana with Breath Awareness
• Lie flat with arms relaxed at sides.
• Soften the body completely.
🌬️ Breath: Breathe naturally for 1-2 minutes.
✨ Magic: A moment of stillness and integration, allowing the body and mind to absorb balance and renewal.
Why This Works:
✅ Accessible & Grounding: Perfect for those who prefer seated and floor-based movement.
✅ Gentle Yet Awakening: Starts slowly but builds energy, making it a balanced morning practice.
✅ Aligned with the Season: Weaves in themes of balance, breath, and surrender, honoring the Autumn Equinox.
I hope you have enjoyed Ground and Centre, floor yoga.
Angela x
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