© Elina Fairytale
August 30, 2025
Lena Sämann
With targeted yoga exercises powerfully through the dark season: Discover effective asanas and breathing techniques that relieve tension and provide new energy
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Autumn not only brings colorful leaves and cooler temperatures, but also physical and mental challenges. Many people struggle with tension in the neck and shoulder area and increasing lack of drive during this time of year. Yoga offers a holistic solution that strengthens both body and mind.
The transition period between summer and winter presents our organism with special challenges. The altered light, falling temperatures, and often stressful working hours after the summer holidays lead to characteristic complaints:
Yoga for autumn focuses on two essential aspects: releasing physical blockages and activating inner energy reserves. Through targeted asanas, conscious breathing and meditative elements we create a balance between relaxation and activation.
Studies show that regular yoga practice reduces the production of stress hormones like cortisol while simultaneously promoting the release of endorphins. Especially during the darker months, this can make a significant difference to our well-being.
This flowing movement mobilizes the entire spine and relieves tension in the back area.
Execution:
Effect: Improves spinal mobility and activates the parasympathetic nervous system.
One of the most powerful asanas for full-body stretching and energy activation.
Execution:
Effect: Circulation is promoted, shoulders and calves are stretched, mind is refreshed.
Gentle spinal twists release deep-seated tension and massage the internal organs.
Execution:
Effect: Relieves tension in the lower back and stimulates digestion.
This powerful standing posture builds inner strength and combats lethargy.
Execution:
Effect: Strengthens legs and core, promotes concentration and self-confidence.
This heart-opening pose counteracts the typical "curled-up posture" of autumn.
Execution:
Effect: Opens chest and shoulders, lifts mood, activates the heart chakra.
This technique warms from within while simultaneously calming the nervous system.
Execution:
Activates the nervous system and quickly brings new energy.
Execution:
Creating framework conditions:
Regularity:
Mindfulness:
Yoga for autumn follows the natural rhythm of the season. Just as nature prepares for winter, we too can use this time of transformation. It's not about performance, but about surrendering to the process of letting go and introspection.
The asanas help us stay flexible both physically and mentally, while the breathing techniques nurture our inner fire. Thus, we face the autumn not as passive victims of circumstances, but as active creators of our well-being.
A regular yoga practice during the autumn months lays the foundation for a strong immune system and emotional stability in winter. The developed body awareness helps to recognize early signs of tension or lack of energy and to act proactively.
Moreover, the conscious engagement with seasonal changes strengthens our resilience and adaptability - qualities that are useful far beyond the yoga mat.
