How To Adjust Your Yoga Practice During Autumn
Written by: Michele Lyman, RYT-500
“Life starts all over again when it gets crisp in the fall.” ~ F. Scott Fitzgerald
The season of fall is a time of abundance, prosperity and maturity. As the heat and humidity of summer starts to subside, the days become shorter and the air becomes more crisp. We crave warming and comforting foods such as stews, soups and crock pot meals. We turn our ovens back on and start to bake more. Pie anyone? There is truly something magical about taking in the colors of the leaves and the smell of autumn while feeling the chill in the air. It is that time of the year when we start to accept change as we prepare for the bitter cold of winter.
The only problem is that autumn (and ultimately winter) can also mean being too cold, experiencing dry skin or feeling restless or anxious. Thankfully, like with the other seasons, there is something we can do to find more balance and grounded-ness in our lives. Here’s how to adjust your yoga practice during autumn with clarity and ease by applying ayurvedic principles to your regular practice.
What Is Ayurveda?
As I have mentioned in previous blogs, Ayurveda is India’s 5,000-year-old traditional system of medicine that teaches that the body, mind and spirit must exist in harmony for you to be truly healthy and happy. And this harmony is developed by learning how to be in balance with nature through simple guidelines and practices that are available to every human being, no matter your beliefs, faith, practices, etc.
According to Ayurvedic principles, everything on the planet is composed of five elements that represent the primary components of all living things. These five elements are ether (or space), air, fire, water and earth. Each of the elements then has its own set of qualities that help describe the energies of the element. Ayurveda teaches 20 qualities that are listed as 10 pairs of opposites.
And knowing the opposite quality is important because Ayurveda is based on the principles of like increases like and opposites balance. These two Ayurvedic laws have you first identify which quality is causing you to feel agitated. Then, choose the opposite quality in order to bring your entire system back into balance.
These elements are then woven together in different proportions to create three energies, or doshas. The three doshas are:
Vata Dosha (Ether + Air)
Pitta Dosha (Fire + Water)
Kapha Dosha (Water + Earth)
During the year, each of the doshas are more present in our environment based on the seasons. However, instead of winter, spring, summer and fall, Ayurveda has:
Vata season - represents the months of late fall into winter
Kapha season - represents the months of late winter and most of spring
Pitta season - represents the hottest days of the year from late spring through summer.
The doshas have particular functions in nature (e.g., the weather, seasons, etc.) and for each person they play very important functions in the body and mind.
The Qualities of Vata Season
Since vata dosha is made up of the space and air, it is commonly referred to as, “that which moves things” and governs all movement and communication in your body. Think sensory intake, talking, breathing, circulation, muscle movements, cellular movements, childbirth, nervous system flow and the movement of thought. Physically, vata governs your nervous system, bones and sense of touch and hearing. Mentally, it is the navigator of your thoughts, emotions and actions. When vata is in balance, you are able to embrace change and learn easily, you are clear and alert, creative, joyful and open-minded.
Vata dosha is also considered the “king of all doshas” since without it, the other doshas are unable to move. When Vata dosha is out of balance, the other two doshas fall out of balance as well.
As fall arrives with cooler, drier and windier qualities, your body and mind start to hold on to these same qualities as well. In your body you might notice dry skin, cold hands and feet, dry cough, hoarse throat, irregular appetite (think grazing), stiff muscles and joints, and shortness of breath. In your mind, you could notice scattered thoughts, forgetfulness, lack of focus and anxiety. You could end up having trouble falling asleep or staying asleep. This is why it can be hard to “slow down” during the winter months because you actually feel less grounded and calm.
Balancing Your Yoga Practice
One of the ways to reduce excess Vata in your body and mind is to adjust your yoga practice. Bringing in the opposite qualities during physical activity will help you feel more balanced and at ease during the cold and dryness of fall and eventually winter.
Here are the Ayurvedic qualities of Vata Dosha:
Dry
Light
Cold
Rough
Subtle
Mobile
Clear
So, in order to balance those out, you want to bring more of the opposite qualities of Kapha and Pitta doshas into your physical practices. These qualities include:
Slow
Dense
Heat
Soft
Static
Heavy
To allow for water and fire qualities, practice any postures and movements that are rhythmic and even, slow and grounding. This is a wonderful time of year to practice yin and restorative yoga. The focus should be downward to allow for the energy in your body to ground. Below are specific breathing, meditation and movement techniques you can practice on a regular basis during the vata season that will leave you feeling warm, grounded, serene and relaxed.
Breathing
Three-Part breath with Ujjayi: This is a warming breath. Take a slow and steady inhale filling the belly, then rib cage and then collarbones with breath. As you exhale, release from the collarbones, then rib cage and then belly. While breathing in this way, create a meditative sound by gently constricting the muscles in the throat.
Meditation
Since vata is light, airy and subtle, you want to meditate using a more tangible technique. Consider holding mala beads in your hand while you meditate, or try walking meditation or yoga nidra.
Manta Meditation: Before you begin, choose a mental focus point - a word or phrase that resonates for you. Some examples are, “I am”, “I am relaxed”, “peace”, or “one.” Once you settle into your meditation, gently introduce the mantra into your awareness. You might find it helpful to coordinate the mantra with your breath. “I am” on the inhale and “relaxed” on the exhale. As you become more present, you might release control of your breath and let the mantra just be. Try not to hold the mantra too tight or too loose. When your mind wonders or you notice thoughts and distractions, gently bring yourself back to the awareness of the mantra. Find a comfortable, steady meditative rhythm and enjoy being absorbed in it.
Postures
Joint Rotations:
Brings synovial fluid into dry joints, preparing them for movement. See the blog “10 Joint and Spine Warm-Ups to do Each Day For a Healthy and Happy Body.”
Half Sun Salutations:
From a standing position, feet hips distance apart:
Inhale, reach your arm out and overhead.
Exhale, fold forward, softly bending your knees and letting your torso hang
Inhale, press your hands into your shins to come to a half forward fold, elongating the spine.
Exhale, fold forward deeply again
Inhale, reach the arms out and up as you come to stand
Exhale, hands down the center line to the heart
Repeat 3-5 times.
Goat Pose:
Bring your feet a little wider than hip’s distance apart and turn your feet inward. Let your knees slightly bend and bring your hands to your belly. Gently press into your feet as if you were going to stand, but don’t straighten your legs. Breathe here with your gaze down toward the floor or close your eyes. Stand for at least 5-10 deep, long breaths.
Squat Pose:
Bring your feet a little wider than hip’s distance apart, turning out the toes. Gently squat to lower the hips toward the floor, bring your hands together and press your elbows gently into the inner thighs. Use a block to sit on or a blanket under your feet to ground down the energy. Breathe slowly.
Bound Angle Pose:
From a seated position, bend your knees and bring the soles of your feet together. If needed, support your knees with blocks or sit up on a blanket. Sit up tall or forward fold from the hips and breathe.
So there you have it! You now know why autumn and winter may leave you feeling more scattered or anxious and what you can adjust in your yoga practice to optimize your health! As someone who shares in the struggles of an overthinking mind, I know that these vata-pacifying suggestions listed above will help to bring warmth, calm and grounded-ness into your daily life during the fall and winter season.
And if you are new to yoga, or simply want to start a home-practice, check out our FREE 10 Yoga Postures for Beginners Guide! This 5-minute guide is designed to balance out your physical body, reduce stress and improve your overall health.