Yoga in the Fall
From the Desk of Katrina Sukola, Yoga Teacher... The arrival of fall brings change. For some, this means back to school or the turning of the leaves. How should your yoga practice change with the changing of the season? Autumn is a drying season that often leaves us feeling uprooted and ungrounded both in our bodies and our minds. Your autumn yoga practice should focus on the pelvis, low belly, low back, legs and feet - think hip openers, forward bends, and twists. Let the intention of your practice be to ground you, warm you, and create fluidity.
A grounding asana (yoga poses) practice should focus on breath, bones and apana, or downward-moving energy. This could include standing poses, which produce heat, exploring the position of the feet and focus on using the leg bones (as opposed to the surrounding muscles) to ground the nervous system, and to make ourselves warm and fluid. Moving the arms activates the nervous system and moves the energy upward. Keeping the arms down in poses such as warrior 1 is a good way to stay grounded.
This season can easily agitate people, so it is important to focus on the mental body and nervous system as well. Breathing practices, known in yoga as pranayama, like alternate nostril breathing, intention setting to calm and quite the mind, longer savasana or a few minutes of meditation should be practiced each day. Fall is the time to counter vata energy by grounding the body through resting more, eating the right foods and setting a regular routine. Take a moment to slow down and reset the body and mind in this transition season to find focus and clarity in your busy life.
Katrina Sukola, RYT
Registered Yoga Teacher
Katrina has had a lifelong relationship with movement. Dancing from a young age, including ballet and later studying other styles including flamenco and aerial dance. In 2001, she began exploring different styles of yoga such as Vinyasa, Restorative and Anusara yoga. Katrina completed her 200-hour certification with YogaWorks in 2010, training with master yoga teacher Natasha Rizopoulos. Her teaching is strongly influenced by this method, combining Ashtanga's focus on connecting movement with breath and Iyengar's attention to precise alignment. In both individual and small group settings, students will experience thoughtfully sequenced classes, cultivating body and mental awareness, and finding balance between effort and ease. Katrina teaches yoga for students to increase strength and flexibility, improve posture and circulation, while reducing stress and tension. Yoga creates a sense of well-being and calm in both the body and mind. Through continuous practice, Katrina has experienced the powerful mental and physical benefits of yoga, both on and off the mat. Katrina teaches yoga throughout the Boston area and is a member of the dance company Round the Corner Movers. She continues learning and sharing this ancient practice of moving, breathing, and overall well-being.