In the gentle descent into autumn, nature shows us how to release.
Leaves fall. The air sharpens. The days soften into longer nights.
In Traditional Chinese Medicine, this season is governed by the Lung and Large Intestine meridians—a pairing that reflects the delicate balance between taking in and letting go.
The breath becomes our teacher here.
Each inhale: receiving.
Each exhale: releasing.
This practice is a quiet journey through the upper body—opening the chest, softening the upper back, and creating space along the arms—following the pathways of Lung and Large Intestine.
Move slowly. Keep your prop setup simple. Let each shape transition seamlessly into the next, like the natural rhythm of the season.
A Yin Yoga Sequence for Autumn
1. Wide Knee Child’s Pose with Prayer Hands Behind the Head
Begin here.
Knees wide, hips sinking back. Hands in prayer behind your head, creating space across the chest and arms.
Let the breath move naturally—no need to change it.
This shape begins to open the chest and arms, gently preparing the Lung pathway.
2. Melting Heart – Creating Space to Receive
Slowly shift forward, bring hips forward as the chest melts toward the earth.
The front body begins to open—the heart, chest, and lungs gently expanding.
Let the body be supported by the earth beneath you.
This is the space of receiving.
3. Bow Tie – Breath into the Back Body
Lower down onto your belly and cross your arms underneath your chest.
Allow the shoulders to round slightly, widening the space between the shoulder blades.
This shape brings awareness to the back of the lungs, an often-forgotten landscape of breath. It also stimulates the outer arms, following the pathway of the Large Intestine meridian.
See if you can gently expand into the back body as you inhale,
and soften your weight downward as you exhale.
4. Mermaid – Making Space Along the Sides
Transition slowly into Mermaid.
As the body unwinds, you begin to create space through the side body and ribcage, allowing the breath to move more freely in all directions.
Feel the gentle stretch along the sides of the lungs and space between the ribs.
5. Supported Fish Pose – Resting in Openness
Allow the body to be fully supported.
The chest opens softly, the breath naturally deepens.
Arms can rest by your sides or gently open, palms facing up.
There’s nothing to do here.
After exploring sensation and space, this is where you receive.
6. Reclined Spinal Twist – Letting Go
Slowly come off your props and draw your knees into your chest.
Let them fall gently to one side, arm opening wide.
This soft twist creates a sense of gentle compression and release through the belly, while maintaining openness across the chest and shoulders.
In Traditional Chinese Medicine, the Large Intestine is associated with our ability to let go—physically, emotionally, and energetically.
If the Lung teaches us how to take in,
the Large Intestine reminds us how to release.
Stay for a few minutes on each side.
Closing Reflection
Autumn doesn’t rush.
It doesn’t cling to what has been.
It trusts the process of release.
As you come to the end of your practice, you might gently ask yourself:
What am I ready to let go of?
There’s no need to answer immediately.
Like the season itself, the shift can be quiet, gradual, and deeply nourishing.
Deepen Your Practice
If this practice resonates with you, and you feel drawn to explore these teachings more deeply, my upcoming Yoga Alliance certified Mindfully Yin Yoga Teacher Training is a space where we gently unpack these seasonal rhythms in a more meaningful way.
Together, we explore Yin Yoga through the lens of Traditional Chinese Medicine—including the meridian system, the elements, and how each season invites a different quality of practice.
If you’ve been curious about teaching Yin Yoga, or simply want to immerse yourself more fully in the practice, I’d love to welcome you.
Explore the training here or send me an email .
About the author
Fiona has been teaching yoga for over 16 years. As a dedicated yoga teacher and educator, her mission is to help yogis stay connected to their yin energy, so they can be mindful in each and every moment. Read more about Fiona here
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