Autumnal equinox – 200 Hour Yoga Teacher Training in Rishikesh

Autumnal equinox – a guide to yoga practice – 200 Hour Yoga Teacher Training in Rishikesh

The autumn equinox is the perfect time to think about what we didn’t use and to practice letting go.

The autumn equinox means a transition from summer to autumn, which always seemed to be a real “new year”. Perhaps this is because the change in weather creates a tangible change that you can feel at this time of year.

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Regardless, I have always felt that this time is a time of renewal. Sometimes changes. Shedding old and rebuilding … ready for new. Like trees. They lose old leaves, but not because they lose something, but to bloom even more beautifully for the next spring.

Adaptation of yoga practice to this stage is equally important. But to do this, learn more about what the equinox is exactly.

What is the autumn equinox?

The word equinox comes from Latin and means “even night” exactly, and it happens twice a year.

autumn equinox

The spring and autumn equinox are specific positions of the Earth during its annual journey around the Sun.

These are the balance points between the two solstices: the summer solstice when the days are the longest, and the winter solstice when the nights are the longest.

During the spring and autumn equinox, day and night are the same lengths: 12 hours each.

The autumn equinox is the moment when we approach the darkest season of the year when the night gradually begins to appear in the middle of the day.

How can we smoothly cross the autumn equinox?

If you are someone like me and you like these changes for darker days and lower temperatures, then this time for you and me is one of the most beautiful of the year.

However, if you see this gradual shortening of the day as a grim immersion in the cold darkness, maybe it’s time to look at this phenomenon as a reminder of nature to slow down.

Shorter days mean less time to do something. But more time for being calm, being in silence (and that’s why I love the autumn evenings).

Increased darkness is an invitation to face the light inside.

Autumn-Equinox 1

Seasonal changes also remind us that the only constant in life changes.

Therefore, we must learn to let go of everything we no longer need and accept this change.

And just as the equinox point is a balance point between light and darkness, hot and cold, so are we invited to find a balance in ourselves and our lives.

The autumn equinox is the perfect time to think about what we didn’t use and to practice letting go.

To set new intentions for the upcoming season and devote some time to consolidating balance and finding balance – a balance between movement and stillness, between strength and surrender.

Yoga practice

In preparation for the autumn equinox and yoga practice, I invite you first to listen to yourself. Do it when you have some peace, for example with a cup of coffee or tea.

You need 20-30 minutes. Take this time to start looking inside yourself.

And now … go to the practice of the autumn equinox. It consists of pranayama, asanas and meditations. You can practice them individually or together for full practice.

Sama Vritti Pranayama:

  • Find a comfortable place and watch your breath for a few moments. Start smoothing your breath and make it more regular.
  • Without rush, gradually bring your breath to a smooth and even rhythm, making each part of the inspiration the same (so the beginning of the breath is neither faster nor stronger than the other part of the breath).
  • Do the same with the exhale
  • When you find equality in each inspiration and each exhalation, start adjusting the length of the inspirations and exhalations.
  • If you breathe in, counting to 4, also exhale at this rate
  • Each number is fine as long as your breathing is unloaded, and you can adjust the breaths in and out.

Continue in this way for 5 minutes.

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Asana practice: Balance and harmony


  • 5 calm breaths in the cross seat
  • Cat position / Cow position x5
  • Board position: 5 breaths
  • Dog with head down 5 breaths
  • Board position, then Dog with head downflow x5
  • Tilt forward: 5 breaths
  • Top position: 5 breaths (close your eyes, connect to the ground below you)


Movement / Strength / Heat generation

  • Greeting to the Sun A x3
  • Greeting to the Sun B x3
  • Warrior II: 5 breaths
  • Warrior I: 5 breaths
  • Triangle position: 5 breaths
  • Crescent position: 5 breaths
  • Warrior II: 3 breathes
  • Vinyasa, then Dog with his head down
  • Repeat inside out

Calm / Surrender / Get inside

  • Pigeon position: 10 breaths on each side
  • Bend forward in sitting position: 10 breaths
  • Bridge-building position: 10 breaths
  • Legs on the wall: 10 breaths
  • Dead body position: 10-15 minutes

Meditation practice

Trees shed their leaves, and what do you want to shed? And what do you want to “plant”, what will you cultivate throughout the winter, so that it will bloom next spring?

Choose one of the questions and proceed to the autumn meditation.

If you have less than 5 minutes:

Just ask yourself a question and trust your subconscious that you’ll find the answer. Lie down in savasana, put your right hand on your heart … ask. Listen to the answer.

If you have 5 – 20 minutes:

Sit down calmly and think about your question. Breathe and focus your mind on the breaths in and out.

When thoughts arise, imagine putting them on a leaf and watching it flow in a stream. Watch all thoughts that come to your mind one by one and then let them go.

Meditative writing:

Set the timer for 15 minutes and keep the pen stuck to the paper, writing continuously for that time.

Do not think about it, do not hesitate, ask yourself one of the above questions and write for 15 minutes. Don’t worry, if a lot of what you write doesn’t seem to make any sense, this stream of consciousness writing can reveal the truth.

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Rishikesh, Uttarakhand,
249201, India

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