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Yoga for Beginners

3 Intention-Setting Poses for the First Day of Fall

Kick off fall by resetting your intentions. Then link them with these three strong poses to seal in your new aims for the season.

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Bryant Park Yoga is back in New York City for its 12th season, featuring teachers curated by Yoga Journal (classes wrap up for the summer this week!). This week’s featured instructor is Kristen Kemp of Powerflow Yoga, who taught at Bryant Park on Sept. 8th.

With the first day of fall coming this Wednesday (and the autumnal equinox bringing a nearly balance of day and night), now is a great time to set personal intentions to keep us uplifted, motivated, and aligned to what’s going on around us and the directions we want to take. What small or big shifts can you make to complement, improve, and balance your life? Link your intentions to these 3 strong poses, and you will seal in your new aims and make them happen.

Twisted High Lunge

Kristen Kemp in Twisted High Lunge

I just finished a 5-day juice cleanse that reset my digestion and my palette, so my first goal for fall is to eat mostly vegetarian and healthy, wholesome foods for at least a few months. So long, diet soda! This twisted High Lunge helps promote an uplifting and inspiring attitude, and twists and lengthens my intestines to aid digestion.

Step your right foot forward, and keep your left heel lifted. Lift and energize the left thigh. Raise your hands to High Lunge (feel free to drop the left knee). Reach your right hand behind you and your left hand forward. Look over your right shoulder. Breathe in this pose for five breaths. Repeat on the other side.

See alsoFall Equinox Flow: 4 Poses for Balance

Pendant Pose (Lolasana) Prep

Kristen Kemp in Lolasana Prep, pendant pose

I’ve had three babies, and though it’s been several years, I still need to strengthen my core. This year’s pose project is Lolasana, starting with Lolasana prep. Do this pose to feel stronger in your deep core. Strengthening this area—near the solar plexus chakra—can improve your confidence and tap into your deepest sources of power, physically and mentally.

Come to Easy Pose with your shins crossed. Place your hands on the ground or on blocks next to your hips. Lift your belly in and up and lift your bottom up off the floor. If you can, lift your ankles. Hold for 5 breaths and repeat 5 times.

See alsoNavel Chakra Tune-Up Practice

Easy Pose (Sukhasana)

Kristen Kemp in Easy Pose, sukhasana

With fall bringing a new class schedule, work deadlines, and kids’ activities, I’d like to feel a lot more grounded, calm, and clear as life moves quickly around me. Easy Pose and Lotus Pose are known to help calm the brain.

Root your sit bones down into the ground. Either cross your shins (Easy Pose) or place the right foot on the left inner thigh and the left foot on the right inner thigh (Lotus Pose). Optional: Place your left hand on your heart and your right hand just above your belly button, on your solar plexus chakra. Close your eyes. Inhale to fill your belly, and feel your breath rise all the way to the crown of your head. Exhale from the collarbones downward, and push your navel into your spine. Repeat 5 times.

Bryant Park Yoga classes take place every Tuesday and Thursday through Sept. 23rd. Follow the Bryant Park Yoga series at #YJendlessYOGAsummer.