You need this fall equinox yoga flow

The sequence starts off with nadi shodhana (alternate nostril breath). “This form of breath work balances out our sympathetic and parasympathetic nervous systems and calms down our fight or flight reflexes,” says Csolak. As for the asanas: “We can equate the 'strength' and 'flight' postures with the sun side, while 'surrender' and 'grounding' are associated with the moon side,” Csolak explains. To explore that dynamic, she purposefully paired certain poses together. For example, in Extended Side Angle you need the strength and action to hold the posture, then immediately you go into Pyramid in order to surrender, release, and go within. 

For max benefits, perform the sequence on or as close to the equinox as possible. You can do it as often as every day, "but practitioners should work within their limits,” says Csolak. If you don’t have time to do the full flow, doing the breath exercise alone will work wonders, Csolak adds. 

You’ll need a yoga mat and, optionally, two blocks. 

Key postures to know 

Review these poses for a frame of reference before listening to the guided audio, above. 

Hero Pose/Virasana

Extended Side Angle/Utthita Parsvakonasana (strength)

Pyramid/Parsvottanasana (surrender)

Side Plank with Toe Lock/Vasisthasana (strength)

Rockstar/Camatkarasana (surrender)

Seated Spinal Twist/Ardha Matsyendrasana (grounding) + Half Moon/Ardha Chandrasana (flight)

Goddess/Utkata Konasana (grounding)

Yogi Squat/Malasana (grounding)

Crow/Bakasana (flight)

Firefly/Titthibasana (strength)

Turtle/Kurmasana (surrender)

Photography by Mohamed Sadek. Art direction by Kathryn Marx.