At home in the heart of Tennessee we are shaking off the last chill of winter. I’ve been weeding my gardens and adding fresh soil this week as I find myself yearning for renewal. Here in Music City, we are fortunate to have many wonderful spaces to practice yoga. My “home studio” is NuPower Yoga and Barre and last night I attended the annual 108 Sun Salutations class in honor of this week’s Spring Equinox. Three of my cohorts from my recent 300 hour teacher training led the class which inspired this week’s Vinyasa Flow class.
The Spring or Vernal Equinox marks a moment of perfect balance—equal parts day and night, darkness and light. It’s a natural turning point, calling us to wake from winter’s stillness and step into movement with intention. In our Spring Equinox Yoga practice, we honor this shift with breath, flow, and grounding postures, drawing from the traditional practice of Surya Namaskar (Sun Salutations) to celebrate the return of light.
Your Spring Equinox Practice: A 60-Minute Journey
1. Centering & Inspiration Before we move, we find our breath and set the tone. I’ll be sharing an excerpt from The Comfort of Crows by Margaret Renkl, a book that beautifully reflects the cycles of nature and our connection to the seasons. We take a moment to acknowledge how we are feeling in this moment and what intention we wish to plant this spring. My intention this spring is to plant a seed of “hope”.
2. Kapalabhati Pranayama (3-5 min)
A fiery breathwork practice, Kapalabhati clears stagnation, energizes the body, and creates space for new beginnings. If you are pregnant, menstruating or managing high blood pressure practice ujjayi breathing instead.
3. Warm-Up (10 min): Gentle Awakening
- Seated side stretches & gentle twists—lengthening and releasing.
- A modified Sun Salutation on your knees with a twist to gently awaken the spine.
4. Sun Salutations (25 min): Moving with the Sun
- Surya Namaskar A (3 slow rounds) – Moving intentionally through each breath.
- Surya Namaskar B (3 rounds) – Adding Utkatasana (Chair Pose) and Virabhadrasana I (Warrior I).
- Surya Namaskar C (3 rounds) – Incorporating Low Lunge and Upward-Facing Dog.
5. Grounding & Integration (15 min)
- Tree Pose (Vrksasana): A balancing posture, aligning with the equinox’s theme of harmony.
- Reclined Butterfly (Supta Baddha Konasana): Softening into the season.
- Core work & gentle twists: Activating our center and digestive fire.
- Supported Fish Pose (Matsyasana): A heart-opening posture for renewal.
- Savasana (8 min): Deep rest and integration.
6. Closing Mantra: Om Suryaya Namaha
A quiet invocation of the sun’s energy, repeated softly or silently to close our practice in gratitude.
Practice This at Home: Mini Spring Awakening Flow
If you can’t make it to the studio, try this short sequence to bring the spirit of the Spring Equinox into your home practice:
- 5 minutes of seated breath awareness
- 3 rounds of Sun Salutation A
- 1-minute Tree Pose on each side
- Reclined Butterfly for 3-5 minutes
- A few moments of gratitude in Savasana
Join Me for This Spring Practice!
Nashville yoga friends, let’s celebrate the Spring Equinox together! Whether you’re craving alignment-focused instruction, a seasonal theme that resonates with nature, or simply a space to connect with like-minded practitioners, this class is for you. Come plant your intentions and move with the rhythm of the season.
📅 Upcoming Spring Equinox Class: Saturday March 22, 12pm NuPower Yoga and Barre Let’s step into the light together. See you on the mat!
Karma Yoga Nashville 