A yoga instructor says these are the 4 exercises she'd start with to build full-body 'strength and grounding' this fall

As the seasons transition from the warmth of summer to the crispness of fall, many individuals seek to adjust their routines accordingly. YogaRenew instructor Melie Purdon suggests four yoga poses to aid in building full-body strength, grounding, and calmness during this change. These beginner-friendly and low-impact exercises can be performed using only a yoga mat and optional props like blocks and straps.

The first pose is the Revolved Triangle. This posture combines strong legs, spinal extension, and torso rotation to invigorate the body. Stand with legs wide apart, turning the right foot outward and the left foot slightly inward. Extend arms to shoulder height, then hinge forward over the right leg. Place the left hand on the outside of the right shin or a block, and rotate the torso to the right, reaching the right arm toward the ceiling. Hold for 2-3 breaths, then return to center and repeat on the opposite side.

The second pose is the Wide-Leg Forward Fold. This exercise offers a chance to slow down and focus while engaging the body. Stand with feet wide apart and parallel, pressing evenly through the outer edges of the feet. Place hands on hips, lift the chest, and fold forward from the hips. Bring fingertips or palms to the floor, keeping arms straight and chest extended. If flexibility allows, lower the crown of the head toward the floor without collapsing into the neck.

The third pose is the Headstand. Often referred to as the "King of Asanas," headstand requires full concentration and can leave experienced practitioners feeling focused and invigorated. Practice this advanced pose with guidance from a qualified yoga teacher. Interlace fingers and place forearms on the floor, elbows shoulder-width apart, and hands in a U-shape.

Rest the crown of the head on the floor, supported by cupped hands, and press firmly through forearms, lifting shoulders. Curl toes under, lift knees, and walk feet toward the head. If experienced, raise one or both legs toward the ceiling, keeping them firm and active.

Lastly, the Supported Bridge pose can provide relief from tension built up from hours of sitting or running around. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press into the feet to lift the hips, then place a yoga block beneath the sacrum. Relax into the support, keeping feet grounded or extending legs toward the ceiling if comfortable.

Breathe comfortably for 3-5 minutes, enjoying the changing leaves outdoors if practicing in nature. To release, lift hips slightly to remove the block, and slowly lower the spine to the floor.