Autumn Yoga Flow - A Courtney Bell Original (Patreon)

My intention with this yoga practice is to support spinal movement through a slow flow of breath, core strength, and hip articulation. I find that the combination of all three create a balancing and energizing practice for the seasonal transition into fall.

The breath follows an equal rhythm. The first half of the inhale encourages the shoulders to drop and release while the final half settles more deeply into the relaxed abdomen.

Core strength and hip articulation are combined frequently throughout the practice. Rather than isolating the spine, the practice uses the relationship between the abdomen, pelvis, and weight-bearing joints to create controlled rotational forces through the lower body and lower back.

The practice develops in four phases:

Opening Movement – 5 minutesA gradual introduction to the breath, spine, hips, and core.

One Wave – 8 minutesThe first movement sequence establishes the primary rhythm and patterns of the practice, and introduces hamstring massage in reclined figure four.

Two Waves – 12 minutesA longer progression that develops those patterns adding strength, articulation, and continuity.

Seated Intense Stretch – 4 minutesA grounded closing sequence that allows the body to explore the depth of breath, core, and hip articulation after the more active work.

Each phase can also stand on its own and be curated alongside other activities.

Together, the four parts form a complete practice.