Fall Equinox Flow: A Grounding Yoga Practice for Balance

The fall equinox is more than just a change in season, it’s a powerful reminder of balance. On this day, daylight and darkness are nearly equal, symbolizing harmony between light and shadow, movement and stillness, effort and ease.

Just as the earth shifts, so do we. The transition from summer’s high energy into autumn’s grounding rhythm can feel unsettling for the body and mind. That’s why this season is the perfect time to slow down, root yourself, and practice yoga that cultivates steadiness and calm.

Why Grounding Matters During Seasonal Shifts

Research shows that seasonal transitions can affect mood, energy, and even sleep patterns. Shorter days may lower serotonin levels, leading to fatigue or mood dips, while cooler weather can tighten muscles and joints.

Grounding practices like yoga help to:

• Calm the nervous system by activating the parasympathetic “rest and digest” response

• Reduce stress hormones such as cortisol, which often rise during times of transition

• Support balance and coordination, keeping the body steady as energy shifts

• Improve joint and muscle mobility, essential as colder temperatures set in

For women in midlife, this balance is even more important. Fluctuating hormones during perimenopause and menopause can amplify feelings of instability, physically and emotionally. A grounding yoga flow can help restore equilibrium, leaving you centered and strong.

Fall Equinox Flow: 25-Minute Grounding Practice

This sequence is designed to steady the mind, release tension, and help you embody the energy of balance. Practice barefoot on your mat with slow, intentional breaths.

1. Mountain Pose with Centering Breath (2 minutes)

Stand tall, feet rooted hip-width apart. Close your eyes, inhale deeply, exhale fully. Imagine drawing energy from the earth up through your body.

2. Forward Fold with Shoulder Release (3 minutes)

Hinge at your hips, fold forward, and let your arms dangle or clasp opposite elbows. Gently sway side to side, releasing tension in your back and shoulders.

3. Low Lunge with Heart Opener (3 minutes each side)

Step your right foot forward into a lunge, back knee grounded. Place hands on your thigh or reach them overhead, opening the chest. Switch sides.

4. Tree Pose (3 minutes each side)

From standing, place your right foot on your calf or thigh (avoid the knee). Hands at heart or overhead. Focus your gaze on a steady point. Switch sides.

5. Warrior II to Reverse Warrior (5 minutes total)

Step wide, bend into your right knee for Warrior II. Breathe deeply, then flow into Reverse Warrior, reaching your arm overhead. Switch sides. This strengthens the legs and opens the chest while embodying balance between effort and ease.

6. Seated Forward Fold (3 minutes)

Sit with legs extended, hinge forward, and soften into the stretch. This pose calms the mind and lengthens tight hamstrings.

7. Supine Spinal Twist (3 minutes each side)

Lie on your back, hug knees to chest, then drop them to one side while extending arms in a T-shape. Switch sides. Twists release tension and support digestion.

8. Savasana with Gratitude (5 minutes)

Lie flat, arms by your sides, palms facing up. Focus on your breath. With each exhale, imagine releasing summer’s busy energy. With each inhale, welcome autumn’s grounding calm.

The Takeaway

The fall equinox invites us to pause, reflect, and embrace balance. By practicing grounding yoga, you can ease the seasonal shift, steady your energy, and reconnect with your body’s natural rhythms.

This flow isn’t just exercise,  it’s a reminder that balance is always available, within and around you. So this season, as the days grow shorter, let your yoga practice be your anchor.

Because sometimes the most powerful thing you can do isn’t to push harder, but to simply root down, breathe deeply, and let balance find you.