Spring is almost a miraculous season. Everything is becoming green again, the sun comes out from behind the clouds, and the world begins to get warmer. During the springtime, one of my favorite things is to see which of my plants come back after the winter, and to watch them grow again.

Much like the plants in gardens, we can also use the spring to help ourselves grow and expand into the new season. Spring is the perfect time for yoga, as it can help us take the time we need to reflect upon the past winter, and help us set goals for the upcoming summer.

With that in mind, here is some yoga for spring. Take the opportunity to roll out your mat outside for the first time this year and really connect with nature.


Change can be frightening for some of us, even if it’s change we’ve been through many times before. Whether it’s the changing of a season or a change you may be facing in your life, times of change are one of the perfect times to meditate.

Find a nice comfortable seat, and take about 10-20 minutes to meditate on the changes taking place in nature and in yourself. Meditation is particularly handy when you’re in need of grounding and reflection, which makes it the perfect addition to any yoga for spring sequence.

Standing Forward Fold

This pose is excellent for helping you clear your head and reset.

From Tadasana, inhale the arms up over your head, then slowly swan dive down towards the floor, hinging at the hips. Bend the knees as far as you need so that you can bring the hands to the floor with the fingers in line with the toes.

From here, you can either move into a vinyasa, or hang here for as long as you’d like. If you’d like to rest here, bring opposite hands to opposite elbows and breathe.

Dolphin Pose

I love practicing Dolphin Pose when I need a bit of extra grounding in my practice. Plus, it’s a great workout for your shoulders, and the perfect prep pose for Forearm Stand, Headstand, or Handstand.

From a Standing Forward Fold, bend your knees as much as ou need to so that you can plant the palms firmly on the floor. Step or hop back into a plank position, then bring the knees to the floor into Tabletop.

From Tabletop, bring the forearms to the floor with the fingertips pointing towards the front of the mat. Sometimes I need to take a moment here to position my arms in a way that feels most comfortable, so don’t be afraid to do so if necessary. When your arms are positioned correctly, send the hips up toward the ceiling on an exhale, just like you’re going into a Downward Dog position.

This pose can feel strenuous at first, so don’t forget to breathe and to come out of the pose safely when you feel you’ve had enough.

Child’s Pose

To me, Child’s Pose is the mother of all grounding poses. Whenever I feel I need to take a moment to connect with myself or with my thoughts, I try to find somewhere I can take Child’s Pose for a minute or two. If you feel you need some extra grounding during spring, this is the pose for you.

From a Tabletop position, send the hips back over the ankles and relax your body down towards the ground. Send the hands out in front of you so they’re still actively reaching forward, and touch the forehead to the ground if you can manage it.

Spend as long as you’d like here, and make sure to take the time to connect with your breath. You may be surprised how much better you feel after a few yoga poses during the spring months!