Published October 29, 2026 11:31AM
Whether you’re looking to start a new fall routine or simply slow down, YogaRenew instructor Lindsey Rozmes shares four simple yoga poses designed to encourage grounding, stability, and a connection to the body.
It’s officially fall, a time when people romanticize wearing chunky sweaters, jumping into leaf piles, and binge-watching Gilmore Girls. However, beyond the cozy Instagram aesthetic are the pretty significant downsides of the seasonal shift that many people feel almost immediately. Fewer hours of sunlight and colder temps can lead to fatigue and feeling “off” in a way that’s difficult to pin down.
But if society has managed to normalize pumpkin spice-ifying literally everything—seriously, everything—then it’s time we also make autumn the season when we openly talk about ways to ease the sometimes drastic shifts in our bodies, minds, and moods. Yoga is one way to do that.
4 Grounding Yoga Poses for the Fall Season
Whenever you feel disconnected or stressed during the cooler-weather months, try any or all of these yoga poses, which either keep you close to the ground or ask you to find a sense of grounding even when you are challenging your balance or strength. Practice for just a few seconds or as long as you like.
1. Crocodile Pose
Resting your entire front body against the mat in Crocodile Pose creates a sense of steadiness and grounding. Imagine any tension surrendering to the support.
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Lie on your belly with your legs comfortably apart.
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Bend your elbows, stack your hands, and rest your forehead on top.
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Settle into the mat in Crocodile Pose, scanning your body for any tension and letting it go. Allow your belly to expand into the mat as you take several breaths.
2. Supported Wide-Legged Seated Forward Fold
This version of Wide-Legged Seated Forward Fold, supports the base of the spine, which is associated with the root chakra (muladhara) and its grounding and stabilizing qualities. The chakra’s relevance also extends to the lower body, which is similarly connected to the earth here.
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Sit with your legs comfortably wide with a bolster or some pillows positioned lengthwise in front of you.
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Hinging from your hips, fold your upper body forward toward the support. Allow the front of your body to rest against the support (you might want to stack more pillows so you can find comfortable support without leaning too far forward), softening against the downward pull of gravity in Wide-Legged Seated Forward Fold. Rest your hands on the support or on the mat. Take several breaths here, then slowly roll up.
3. Tree Pose
As the season changes to autumn, the mind can sometimes feel distracted (you can blame that on an imbalanced vata dosha). Balancing postures such as Tree Pose encourage present-moment awareness.
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Stand on the mat. Shift your weight into one foot.
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Draw the sole of your opposite foot against your inner ankle, calf, or thigh. Reach your arms overhead with your palms facing each other in Tree Pose. For a greater sense of steadiness, rest your hands on your hips rather than reaching your arms overhead.
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Find a steady point straight in front of you and fixate your gaze, or drishti, on that. Allow your attention to become increasingly focused as you balance. Take several breaths here, then return to standing. Repeat on the opposite side.
4. Goddess Pose
This posture might seem simple, but you’ll feel heat build throughout your lower body the longer you hold it. Staying with the sensation for several breaths as you press your feet into the mat encourages steadiness, presence, and resilience.
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Step your feet wide and turn your toes out slightly.
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Bend your knees as deeply as is comfortable. Press firmly through your feet and reach the crown of your head toward the ceiling. Draw your arms into a cactus position with your palms facing forward or place your hands on your hips. Stay here for several breaths.
