From mountain pose, bend your knees and reach your butt back like you’re sitting into a chair. Lift your right foot and cross your right thigh over your left. Then work toward hooking the top of your right foot behind your lower left calf. At the same time, stretch your arms out wide and pull your shoulder blades away from each other so you have space in your mid back. Cross your right arm under your left arm so the back of your hands touch. If you can slide your palms to touch too, go for it. Once you feel steady, lift your elbows to shoulder height and allow your shoulder blades to draw down your back, lengthening your spine. Stay here for 30 seconds.
As you hold this tough posture, can you get curious about what’s showing up for you? Notice the sensations in your body, your thoughts, and your inner dialogue. Whatever you notice, can you allow yourself to feel all of it? And if it starts to feel like too much, just go back to your feet. Press firmly into the foot that’s holding you up and see if that helps you find some calm in the chaos.
Want more tips on how to transition to fall using yoga? These are the two yoga poses that make embracing change a lot easier.