Monday 15th September Autumn Flow Poem and Nidra Spotify playlist - all you need for home practice x

🍂

Equinox Poem – Release & Surrender

She stands at the turning of the year,

between light and shadow,

between holding on and letting go.

The air is crisp, the veil is thin,

a season of harvest, of balance within.

Leaves surrender to the wind’s embrace,

teaching her the art of grace.

To fall without fear,

to trust the earth will catch her.

The trees whisper: release, release,

what is finished, what is complete.

Make space in your branches,

for rest, for stillness, for peace.

She feels the rhythm in her breath—

inhale, gather, receive…

exhale, surrender, believe.

The equinox sun kisses her skin,

reminding her that endings

are the beginning of beginnings.

She is autumn’s daughter,

flowing with the tide of change,

rooted, radiant, https://open.spotify.com/playlist/3AWSb3ydOFzzNIbjUnkAjO?si=9LEUIlAoT-qcxFsR7f8stw&pi=mEwU5T-DSjevL

Yoga nidra

🍂 Flowing Autumn Yoga Nidra

Arrival & Grounding

“Settle yourself down into stillness. Feel the ground beneath you, strong and steady. Allow your body to soften, like leaves resting gently on the earth.

Take a slow inhale, and as you exhale, imagine releasing all that no longer serves you, just as trees let go of their leaves in autumn.”

Body Awareness

“Bring your awareness to the right side of your body…

Right hand thumb, fingers, palm, wrist… forearm, elbow, upper arm, shoulder…

Right chest, right waist, right hip, thigh, knee, shin, ankle, sole of the foot, toes.

Now the left side of your body…

Left hand thumb, fingers, palm, wrist… forearm, elbow, upper arm, shoulder…

Left chest, left waist, left hip, thigh, knee, shin, ankle, sole of the foot, toes.

Now your whole back body, resting, supported…

Now your whole front body, open, receptive.

Feel your entire body resting, balanced like autumn equinox light.”

Breath Awareness

“Notice the rise and fall of your breath, like a soft autumn breeze.

Each inhale draws in crisp, fresh air.

Each exhale carries away what is ready to be released, like golden leaves drifting from the branches.”

Visualization – Autumn Flow

“Imagine you are lying beneath a canopy of autumn trees.

The sunlight filters through branches, warm and golden.

Leaves float down slowly, carried by the breeze, swirling and dancing in effortless flow.

Feel yourself moving with them—light, free, letting go, trusting the cycle of change.

With each breath, you too are part of this rhythm of release and renewal.”

Sankalpa (Intention)

“Silently repeat to yourself:

I flow with the seasons of life. I release with grace. I welcome fresh beginnings.

Let this intention settle into your heart like a seed in fertile autumn soil.”

Return

“Begin to deepen your breath, inviting fresh life into your body.

Feel the steadiness of the earth beneath you.

Gently wiggle your fingers and toes, as though stirring the fallen leaves around you.

Roll softly to one side, and when you’re ready, rise to sit, carrying with you the calm flow of autumn.”

🌞 Monday Morning Flow (25–30 mins)

Z(use playlist)

A short energising flow to awaken the body and clear the mind.

1. Seated Breath Awareness (2 min)

   
   

   • Sit tall, hands on knees.

   • Inhale deeply, exhale with a sigh.

   • Set an intention for your week.

2. 
   

3. Cat–Cow (1–2 min)

   
   

   • Flow with breath to loosen spine.

4. 
   

5. Downward Dog → Walking Out Heels (2 min)

   
   

   • Open hamstrings, wake up legs.

6. 
   

7. Sun Salutation A (3 rounds)

   
   

   • Focus on steady breath, smooth transitions.

8. 
   

9. Warrior Flow (6–8 min)

   
   

   • High Lunge → Warrior II → Reverse Warrior → Extended Side Angle.

   • Repeat both sides.

10. 
    

11. Balance (3 min)

    
    

    • Tree Pose or Warrior III (with soft gaze forward).

12. 
    

13. Hip Opener (3 min)

    
    

    • Low Lunge with twist → Half Split.

14. 
    

15. Gentle Backbend & Forward Fold (3 min)

    
    

    • Bridge Pose → Supine Twist → Forward Fold.

16. 
    

17. Savasana Prep (1 min)

    
    

    • Lie back, place bolster/pillow if needed.

18.