Eco Park Hotel Azalea offers yoga holidays in Trentino for all seasons. Practising yoga in the mountains of Trentino is surprisingly beneficial and has really positive effects on body and mind, especially thanks to the temperature and oxygenation in the air.
Today we propose a series that you can do at home on these autumn days or experience directly with our teacher Francesca during a weekend yoga holiday in the Dolomites.
The autumn equinox is behind us and autumn in Trentino is approaching its colourfulness. This time of year is an invitation to slow down, to recognise what our bodies and minds need and to change our practices to meet those needs.
Autumn is the season of Vata dosha, cold, dry, rough, constantly on the move. Think of stormy autumn days with the wind whipping the fallen leaves. Too much Vata energy can make us feel restless, anxious, irritable, overwhelmed and have difficulty concentrating. On a physical level, it can lead to dry skin, dry hair and constipation.
Autumn, a time of transition, is a time of self-nourishment and reflection. The autumn season invites us to explore an inner, introspective energy, both on and off the yoga mat. It is a time of year when we slow down, reflect and experience gratitude, abundance and letting go.
Try the Autumn Yoga sequence to restore your inner balance.
Down Facing Dog - Adho Mukha Svanasana
Lean forward and bend from the hips. Place the hands on the mat and return to the Plank position. Raise the hips and bring the chest back towards the thighs, tilting the sitting bones towards the sky. Lengthen the spine and then lower the heels towards the floor. Bring the arms into the epaulettes so that the posture is firm and stable. Feel the connection of the hands and feet with the floor.
Warrior I - Virabhadrasana I
Bring the right foot forward between the hands and place the left foot at a 45 degree angle to the right foot. Press your feet to the floor as you come up onto your feet. Bend your right knee until it is above the ankle and bring your right hip back. Raise your arms and lower your tailbone. Feel the legs forming a solid, well-grounded base for the position from which you can stretch your upper body upwards.
Warrior II - Virabhadrasana II
Open Warrior II by turning the left foot at a 90 degree angle and turning the torso to the left. Extend your right arm in front of you and your left arm behind you, looking at your right hand. Bring the outer edge of your right hip to the back of the mat and press the outer edge of your left foot into the floor. Move your feet a little closer together to stimulate your leg muscles. Feel the strength in your legs and the firm, rooted foundation of the position. Feel your palms facing the floor. Attune yourself with a downward flow of energy.
Goddess - Utkata Konasana
Turn to the left side of the mat, bring the feet a little closer together and point the fingers slightly outwards. Squat down, making sure your knees are pointing in the same direction as your feet. Bring your arms into a cactus position with your elbows in line with your shoulders. Move your hips a little and you will probably find that you can get a little lower to the floor. Sit upright and feel the strength and stability of this position. Turn to the back of the mat and practice Warrior II and then Warrior I on the left side.
Tree - Vrksasana
Step your right foot forward to meet the left and then take a few breaths standing in Tadasana, feeling all four corners of your feet touch the floor. Gently shift your weight onto your right foot and visualise the roots of your foot in the earth. Once the roots are planted, feel the energy rising through the roots and leg. Shift your weight completely to your right leg by placing the sole of your left foot on the inner ankle, calf or thigh of your right leg. Bring your hands to your heart or grow the branches and stretch your arms towards the sky. Repeat the process on the left side.
Standing Forward Bend - Uttanasana
Place both feet under your hips. Inhaling lift upwards and then exhaling bend forward at the hips. Place your hands on the floor or hold your legs. Try to lift the right heel and pull it slightly backwards to stretch the sole of the foot. Repeat the process with the left side. Feel the sensations in your feet. Tilt your sitting bones towards the ceiling and bring the top of your head to the floor. Inhale here and release through the hamstrings. For Padahastasana, you can slide your hands under your feet.
Garland pose - Malasana
Spread your feet to the width of the mat and point your toes outwards. Sit in a low squat position. If your heels are not touching the floor in this position, roll up the short edge of the mat and place it under your heels. You want to feel a sense of stability and be able to sit up tall. Place your hands over your heart and press your knees together with your elbows. Feel your closeness to the floor and feel a downward flow of energy.
Seated Twist - Ardha Matsyendrasana
Sit on the mat and spread your legs. Bend your right leg and cross your foot over your left leg. Inhale while sitting upright and exhaling perform a twist to the right, placing the right hand on the floor behind you. The left arm can rest on the right leg or you can bring the arm over your leg for a deeper twist. With each inhalation remember to sit up and with each exhalation concentrate on the twist. Repeat on the other side.
Seated Forward Bend - Paschimottanasana
Stretch both legs straight and point the toes towards the ceiling to ground the back of the legs. Inhale as you sit upright and bend the hips forward as you exhale. Remember to pull the upper body forward rather than rounding the back. Hold onto your feet, ankles or legs, or put a belt (or dressing gown belt) around your feet. Breathe in and feel the peace of the position as you fold into yourself.
Corpse pose - Shavasana
Now it is time to relax. Lie on the mat and inhale a few times, pressing your knees to your chest. Stretch your legs straight, with your feet slightly more than hip-width apart and your toes falling to the side. Turn the palms of your hands towards the sky. Close your eyes and feel the ground supporting you, allowing you to completely abandon all effort.
Focus your attention on the breath and with each exhalation feel your body soften and relax. Sink into the floor. Feel that all tension, worries or thoughts can fall away from you like autumn leaves falling from the trees. Spend as much time here as you like.