A Fall Equinox Sequence For Finding Your Balance

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The fall equinox is a time where the energies of light and dark are held in balance as the length of day and night are perfectly equal. Following the equinox, the days continue to grow shorter and give way to longer nights, marking the start of our slow descent into winter in the Northern Hemisphere. The days continue to shorten until the winter solstice in December.

Aside from being a cyclical seasonal and astrological shift, the fall equinox on September 22 also has a strong practical and spiritual significance. Known in some mystical traditions as mabon, tOver the years, I’ve shaped my yoga and spiritual teachings around these primal and innate connections to the Earth’s consciousness. By deepening our awareness of these seasonal energies and planetary shifts, we are connecting to something larger. We are plugging into the inherent wisdom of the Earth. We can utilize that connection in our spiritual and self-care practices.

One of the biggest themes for this time of year is balance. Although we may strive for balance throughout the year, how often do we give ourselves a chance to deeply reflect on this idea in our lives? Consider areas of your life where you intuitively feel out of balance and ponder ways to bring yourself back to the center. What’s the balance between giving and receiving in your life? How about creating and allowing?

If possible, avoid acting on the urge to jump right into fixing and more doing. Mabon energy is softer and quieter. See if you can embrace surrender, grace, and trust. And allow yourself the time to truly reap what you’ve sown this year and bask in the final days of summer. After this equinox, the energies of Mother Earth are turning inward toward rest and respite. So prioritizing slowness and self-care would also be fitting.

The fall equinox yoga practice that follows takes a soothing approach to honoring the balance of light and dark. It helps you integrate the left and right side bodies through active balancing poses, restorative twists, and alternate nostril breathing (Nadi Shodhana), which is believed to help create a soothing equanimity between the left and right hemispheres of the brain. Also, hip openers help release tension so you can settle down, honoring the Earth’s seasonal turn toward rest and regeneration.

A Fall Equinox Yoga Practice To Help You Feel Balanced

I suggest comfy clothes, soothing lighting, and perhaps a blanket or two in case you feel the need for extra layers.

Alternate Nostril Breathing (Nadi Shodhana)

Start in a comfortable seated position. Rest your right index finger and two middle fingers against your palm. Using your thumb, close your right nostril and inhale deeply through your left nostril. Then using your right ring finger, close your left nostril. Release your thumb from your right nostril and slowly exhale through your right nostril. When you’re ready, inhale through your right nostril and then exhale through your left nostril. Inhale through your left nostril and exhale through your right nostril. Continue for 5 rounds, taking your time and breathing intentionally.

Child’s Pose (Balasana)

From your seat, keep your knees bent as you release your legs behind you and come to sit on your heels. Separate your knees as wide as feels comfortable and then release your belly toward the floor as you extend your arms alongside your legs, palms up, or in front of you, palms down in Child’s Pose. Breathe fully and feel your side body lengthen and your shoulders release with each breath. Stay here for 5 breaths.

Child’s Pose With a Side Stretch

If your arms are alongside your body, reach them toward the front of the mat. Release your shoulders. Walk your palms over to the right side of your mat to give your right side body a stretch. Rest your forehead on the mat and breathe into your left side body. Keep your left shoulder relaxed and releasing toward the mat. Stay here for 5 breaths. Return to center and pause here for a few breaths. When you’re ready, repeat on the other side.

Low Lunge (Anjaneyasana)

From Child’s Pose, slowly lift yourself to hands and knees. Step your right foot forward between your hands and elongate your left leg behind you. Reach both hands up toward the ceiling, lift your chest, and sink into your hips. Draw your right outer hip back while lengthening into your left thigh muscle. Bring your hands into a prayer position above your head. As you breathe, extend your hands over to the right. Hug your thighs toward one another for balance, and lift out from your left side body. Hold for 5 breaths. Use an inhalation to return to center. On an exhalation, extend your torso toward the left with your hands, lengthening your right side body. Hold for 5 breaths. Inhale to center, then slowly return to Tabletop position. Step your left leg forward and repeat on the other side. 

See also Low Lunge

Pigeon Pose Variation

From Tabletop, bring your right knee in toward your right wrist, and your right ankle toward your left wrist. Extend your back leg out behind you and settle down into your hips. Feel free to rest on your elbows or your forehead. Soften any gripping you might feel in your hips for 5 breaths. Lifting back up onto your elbows, extend your left hand out in front of you. Thread your right arm under your left bicep for a twisted Pigeon. Hold for 5 breaths. Take a few breaths to slowly unwind and return to Tabletop pose. Repeat on the other side. 

See also Modify Sleeping Pigeon Pose to Balance Body + Mind

Marichyasana C (Seated Spinal Twist)

Find a seated position. Extend your left leg long in front of you. Draw your right knee in toward your chest with the sole of your right foot on the floor. Sit up tall by lifting your waist away from your hips. Open your chest toward your right, bringing your right hand behind you for support. Wrap your left arm around your right knee and twist to gently open yourself up further toward the right. Hold for 5 breaths. Slowly unwind to center. Repeat on the other side. 

See also Marichi’s Pose

Supta Matsyendrasana (Supine Spinal Twist)

Lie down on your back. Bring your right knee in toward your chest, wrapping your hands around your shin. Extend your right arm out in a half-T shape to your right. Using your left hand, gently guide your right knee across your body toward the left side of the mat. Pause wherever your body needs you to. Gaze toward your right fingertips or close your eyes. Hold for 5 breaths. Slowly unwind, bringing your knee back in toward your chest and extending both legs out long. Repeat on the other side.

See also Classic Asana, New Twist: 15 Traditional Poses + Variations

Supine Side Body Stretch

Release your legs out long and reach both hands up behind your head. Keeping your torso centered on your mat, reach both ankles and both wrists toward the left side of your mat, creating a banana-like shape. You can rest your right ankle on top of your left and encircle your right wrist with your left hand to deepen the side body stretch. Hold for 5 breaths. Return to center. Repeat on the other side. 

See also Half Lord of the Fishes Pose

Savasana (Corpse Pose)

Release your arms by your sides and take your ankles to the corner edges of your mat. Let all your limbs be heavy and release any hold you had on your breath. Stay still and rest for 4-10 minutes. Then when you’re ready, slowly awaken and ease back into your day.

see also The Subtle Struggle of Savasana

Yoga teacher and model Sierra Vandervort is wearing eco-friendly and ethically made clothing from Organic Basics

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About Our Contributor

Sierra is a writer and modern witchy woman living in Oregon. She’s been practicing yoga for nearly a decade and completed her teacher training in 2018. She writes and teaches about connection—connection to the body, to nature, and to the powerful energies of the universe. In 2017, she founded her media brand, The Local Mystic, an educational hub devoted to mindful, mystical living for women. Sierra loves to guide people to their witchy side by helping them deepen their spiritual studies and ritualize their lives. Through The Local Mystic, she’s written books, plus hosted women’s circles and wellness retreats worldwide. For free yoga and witchy wisdom, find Sierra on Instagram @thelocalmystic and on YouTube. And check out her book, Your Year of Magic.