Avoid the Autumn Slump: Nourishing Mind, Body & Spirit Through Yoga
As the long, light-filled days of summer begin to shorten, many of us notice a shift in how we feel. The buzz of holidays, outdoor gatherings, and warm evenings slowly gives way to cooler mornings, earlier sunsets, and busier routines. For some, this transition into autumn feels grounding and cosy. For others, it can bring a dip in energy, mood, or motivation — what we often call the autumn slump.
The good news is that yoga offers practical, nurturing tools to help you move through this seasonal shift with balance and ease. By tuning into your body, breath, and inner state of mind, you can cultivate steadiness and warmth even as the world around you changes.
Why the Autumn Slump Happens
The change from summer to autumn is more than just a shift in the weather. Our bodies and minds respond to the natural cycle of the seasons. The reduced daylight can affect our circadian rhythms, which in turn impacts energy levels, sleep patterns, and mood. Many people also find their schedules become busier in September — children go back to school, workplaces pick up pace, and social calendars fill with commitments.
Combined, these changes can leave us feeling sluggish, stressed, or even a little low in spirits. Acknowledging this natural shift is the first step; the second is to actively nurture yourself through it. This is where yoga becomes a powerful ally.
Yoga as a Seasonal Practice
Yoga isn’t just about physical postures — it’s about aligning body, mind, and spirit in harmony with life. By tailoring your yoga practice to the season, you can find the qualities you most need at that time. In autumn, we often benefit from:
Grounding practices to counter feelings of being scattered or overwhelmed.
Gentle strength work to keep the body warm and energised as temperatures drop.
Breathwork and meditation to calm the nervous system and reduce stress.
Restorative postures to nourish body and mind when energy is low.
The beauty of yoga is that you don’t need hours each day to feel the benefits — just a short, regular practice can help you stay balanced through seasonal transitions.
A Simple Autumn Yoga Sequence
Here’s a short sequence you can weave into your daily or weekly routine. It takes around 20–30 minutes and can be done at home with just a mat.
Seated Breathwork (5 minutes)
Begin in a comfortable seat.
Place one hand on your belly and one on your chest.
Breathe deeply into your belly, then into your chest, before exhaling slowly.
Try for a gentle rhythm: inhale for 4, exhale for 6.
Benefits: Calms the nervous system, reduces anxious energy, and creates a sense of grounding.
Cat-Cow Stretches (2 minutes)
On hands and knees, alternate between arching and rounding your spine with the breath.
Benefits: Releases tension in the back and shoulders, warms the spine, and encourages mobility.
Warrior II (2 minutes each side)
From standing, step one leg back, bend your front knee, and stretch your arms wide.
Hold for several breaths, focusing on strength and stability.
Benefits: Builds grounding, energises the legs, and cultivates focus.
Forward Fold with Rag Doll Arms (2 minutes)
Stand with feet hip-width apart, fold forward, and let the arms dangle or hold opposite elbows.
Benefits: Calms the mind, stretches the hamstrings, and releases tension from the spine.
Seated Twist (2 minutes each side)
Sit tall, place one hand behind you and the other on your knee, and gently twist.
Benefits: Aids digestion, wrings out tension, and encourages release of stagnant energy.
Supported Child’s Pose (3–5 minutes)
Kneel with big toes together, knees wide, and fold forward, resting your head on a cushion or block.
Benefits: Deeply restorative, quietens the mind, and helps ease feelings of stress or overwhelm.
Savasana with Gratitude Practice (5 minutes)
Lie down with arms by your side, palms up.
As you rest, silently list three things you are grateful for today.
Benefits: Encourages positivity, restores body and mind, and leaves you feeling calmer.
Beyond the Mat: Seasonal Self-Care
While yoga is a powerful practice, it works even better when combined with small lifestyle shifts to support your overall wellbeing in autumn:
Prioritise sleep: Shorter daylight hours make rest even more vital. Aim for consistent bedtimes.
Eat seasonally: Root vegetables, warming soups, and spiced teas can help keep your body nourished.
Get outside daily: Even a short walk in the crisp autumn air supports mood and energy.
Reflect and reset: Autumn is a natural time for reflection. Journalling or intention-setting can bring clarity as you move towards the final months of the year.
Embrace Autumn with Intention
Rather than resisting the seasonal shift, yoga invites us to lean into it with curiosity and care. By creating space to ground, strengthen, and restore, you can move through autumn with steadiness and resilience.
Think of this time as an opportunity to reset — a moment to slow down, reconnect, and set intentions for the months ahead. Whether through yoga, breathwork, or simply pausing for a mindful cup of tea, small choices each day can make a big difference in how you experience the season.
This autumn, let yoga be your anchor. By nurturing body, mind, and spirit, you can not only avoid the autumn slump but find balance, energy, and calm as the year gently draws towards its close.
Namaste, Angela
