Autumn Yoga Sequence

TREE autumn sequence

Stand in Mountain pose. Shift the w

eight into one leg, as you slow

ly raise the other leg. Place the foot onto the leg at the calf or thigh, firm

ly pressing the thigh and foot into each other to create balance. If you are w

obbling, bring the toes down as if your

other foot could serve as a kickstand on the floor. O

nce steady, reach the arm up, keeping your belly

strong. Remem

ber to keep your eyes steady and to see w

hats in front of you. Say the mantra and repeat

on the other side.

1

ww

w.flow

andgrowkidsyoga.com

I feel steady. I am balanced.

arms up

over head

strong core

foot presses into legw

hile leg pressesinto foot

AIRPLANE

autumn sequence

Stand up straight and tall in mountain pose. Take in

a deep breath. As you breathe out, extend the arms

to the sides at shoulder height like airplane wings.

Take in another deep breath and begin to lean forw

ard with your chest. Step one leg back behind

you. On the back foot, com

e to your tippy toes. Lean your w

eight forward and your back leg

becomes w

eightless. Look in front of you and fly – and hold the pose! N

ow repeat w

ith the other leg to be balanced.

2

ww

w.flow

andgrowkidsyoga.com

I am free. face

forward

extend arms

to side

groundleg &

foot

lift legbehind

Enjoy our autumn yoga sequence! This five part yoga sequence is perfect for kids, teens and adults to do together.

Each pose is meant to inspire balance with the changing transition of sum

mer into fall.

Make yoga cards! Cut each pose and tape or glue onto a 4x6 index

card or construction paper.

FALLING

LEAF

autumn sequence

Stand on two feet in m

ountain pose extend your strong arm

s at the shoulders horizontally. Shift your w

eight into your right leg as you raise the left leg, still extended to to the left. See how

long you can m

anage to be strong and still before you let go of the pose. Repeat on the other side. 3

ww

w.flow

andgrowkidsyoga.com

I am changing.

extend arms

at shouldershorizontally

shift weight

into your right leg

Autumn Yoga Sequence

MO

UN

TAIN

autumn sequence

Stand with your big toes together or you feet at hip

width distance apart, w

hichever is more com

fortable. Im

agine you can grow roots from

the souls of your feet and toes dow

n into the earth. Then, standing up straight but not too rigid and not too soft, just at a

gentle attention, let your arms fall by your sides. Turn

your palms forw

ard and spread your fingers out. Im

agine you can lengthen your spine by lighting the crow

n of your head a little higher toward the sky

right above you. Breathe steadily in and out. Feel tall as a m

ountain, steady as a mountain. 4

ww

w.flow

andgrowkidsyoga.com

I am steady as a m

ountain.

relaxshoulders

legsstraight

lookstraight

DO

WN

WARD

FACING

DO

G

autumn sequence

From your hands and knees, spread your fingers out

and press your hands down into the floor at shoulder

width apart. C

url your toes under and lift your tail up. Bend your knees a little bit and tilt your tail up and back. If your legs feel tight, take turns bending one

knee while sending the heel of the other foot tow

ard the floor and then sw

itch to the other side.To turn up the fun, lift one leg at a tim

e to the cieling to streitch your hips and legs. To com

e out of it, rest your knees dow

n, press your hips back toward your feet and rest

in child’s pose.

5

ww

w.flow

andgrowkidsyoga.com

I have time for m

e.

hands spread

legsstraight or

bent

chestto thighs

Autumn Yoga Sequence