Carol Welch-Beril
November brings the seasonal shift of mid-late fall in the Northern Hemisphere, the last of the gold, red, and orange leaves let go, energy is spent preparing for winter, homes and cars need cold weather care, and we begin digging out warmer layers of clothes, hats, gloves, and coats to venture outside. November is the beginning of cozy season, daylight saving time has ended, it is darker earlier and once we are home, comfy clothes and couch time calls. As the weather gets colder and work/life schedules change, finding time to exercise can be challenging, if you are looking to get started, then focus on a short, daily movement routine to get you up and going. Once you start, your mind and body will begin to crave it.
Moving your body can look like a suggested movement challenge, taking an exercise class, or breaking up your movements throughout the day. If your work causes prolonged sitting or stillness, setting a timer to take stretch breaks can be helpful. Also, parking your car further away from an entrance, utilizing public transportation, taking stairs instead of an elevator or escalator, or incorporating a walk into your day.
Hip Hinge
November's Movement Challenge is the Hip Hinge with a progression toward Pyramid Pose, Parsvottanasana. In Sanskrit, parsva means side and ottana means intense stretch ~ asana is the pose/seat. The hip hinge is a functional movement of bending at the hip while maintaining a neutral spine for lifting, it strengthens the muscles of the back body, stretches the hamstrings, and supports the low back muscles. Over time, practicing the hip hinge improves posture, increases mobility, and can help prevent injury providing stability in the hips and spine. From a standing position (mountain pose) bring awareness to a balanced breath as you press into your heels, hinge at the hip, and float forward. The upper torso becomes parallel to the floor, enjoy a gentle pause before pressing into your feet, engaging your belly and back muscles, then lengthening up to stand. Repeat for 5-10 repetitions, 2-3 times/day.
Pyramid Pose, Parsvottanasana
Pyramid Pose with blocks
Pyramid Pose, Parsvottanasana is a standing forward bend (hip hinge movement) with a narrow stance that stretches the hamstrings and calves while lengthening the spine and strengthening the legs. Pyramid pose promotes stability, coordination, and balance. This pose can be practiced with a chair or two yoga blocks. From a standing position (mountain pose) step one foot back maintaining a grounded connection with the feet pressing into the floor, toes face forward and align with each chair leg. Begin to hinge at the hip bending forward as the upper torso moves parallel toward the floor, reach with your hands for two blocks or fold your forearms under your forehead as you reach toward a chair seat.Working with the breath, relax the upper body muscles starting from the head to the neck, shoulders, arms, and belly. Continue to press your feet into the floor and adjust your hips so one isn't higher than another. Keep your low body muscles active, pushing feet into the floor while you soften into your breath. Hold for 5-10 whole body breaths. Practice this pose on both sides of the body alternating which leg is in front.
My two previous 'Movement Challenges' are here (September) and here (October). As I continue to add to these monthly challenges, you will have a series of yoga poses and functional movements that you can bring together for a short, daily mobility routine.
In addition to encouraging a daily movement practice, it's important to highlight the recuperative benefits of rest. When we focus on finding balance in life, rest is essential. We can't function without it, our physical activities lead to necessary nourishment. Like water and food, rest/sleep is also fuel to keep our body and mind functioning well. Adding in short rest periods during your day sends a message of restoration to the body allowing it to repair and rebuild, promoting cellular healing, boosting our immunity, and providing mental stress relief. Listening to relaxing music, a guided meditation, or sitting quietly with your pet or loved one stimulates the parasympathetic nervous system, our 'rest and digest' state which lowers heart rate, blood pressure, and relaxes our muscles.
A few years ago, I recorded guided meditations to support the mind/body through seasonal transitions. 'Unfold & Unwind' is a guided meditation honoring our connection with nature, highlighting the transition of fall into winter.
Please find my current yoga teaching schedule below:
Weekly in-person yoga classes:
Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.
FREE 4-week Fall Yoga Care series at the Melrose Public Library on Wednesday evenings 7p-8p on 10/22, 10/29, 11/12, and 11/19.
Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) at the Milano Senior Center.
I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. I'm scheduled to sub Gentle Yoga at the Saugus YMCA on 12/6/25.
FREE yoga videos on YouTube
FREE guided meditations on Insight Timer
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