Yoga & Ayurveda part II - Welcoming the Fall
We are slowly transitioning from the hot, dynamic summer into early fall. This transition is not easy for most; returning to work or school after the summer holidays never is. But, this is not only because the holidays and warmer days are over but also because the instability we observe in nature can reflect within our body/mind. After all, we are a part of the whole. According to Ayurveda, we should be mindful during this transition between seasons (called ritusandhi in Ayurveda), as doshas can easily fall out of balance.
As I already talked about in the 1st part of this series, Pitta accumulates during summer, especially towards the end of the summer. As the days change, Vata (air) starts to accumulate - transitions are marked by change, and change is the quality of Vata dosha, which is also a dominant dosha of the fall season. This means that Vata can quickly accumulate within our body/mind (regardless of our primary constitution), and we can experience symptoms of Vata excess. These include dryness and brittleness (skin, lips, hair, nasal passages), coldness (hands and feet especially), issues with digestion (constipation, gas), forgetfulness, irritability, restlessness, worry, trouble sleeping etc.
We need the Earth element qualities to find more balance to pacify both - possible end-of-summer Pitta (fire) excess and transitional period Vata (air) excess.
To help our body/mind transition more smoothly and welcome the fall healthy and happy, here are some Yoga & Ayurveda tips.
Don’t let the end-of-summer blues get you down; there is so much beauty in this upcoming season. Instead of looking back, look forward and set your intention for the new cycle ahead by writing it down in your journal or simply meditating upon it. Use a grounding, earthy mudra such as Prithvi, Bhu or Apana during your meditation to seal your intention.
Switch to a more nourishing, slower, grounding Yoga practice with a more extended restorative finishing sequence and a nice, long Savasana. Add a short breathing exercise to start your day with a clear mind. The best is 1:0:1:0 or equal breaths (5/5 or 6/6) and no retention, and calming meditation to your bedtime routine.
Switch to warm, cooked foods and avoid raw (like salads) at dinner time. Mint or fennel tea can help with bloating and gas. Eat seasonal and local veggies as much as possible. Fall is such a rich season for veggies; pumpkin, beets, sweet potatoes and leafy greens like kale are all super nourishing, nutritious and in season.
Sip hot water during the day and a hot calming tea infusion before bed. Rather than buying tea bags, make your own mix with spices you might already have in your kitchen (cinnamon stick, a few cardamom pods, and a bit of ginger root). But, any calming herbal infusion will do. If you feel restless and can’t sleep well, add a tsp of Ashwagandha powder to your tea.
Do a full-body Abyaga (self-massage with sesame oil) once a week. On other days, put a drop in your palm and use your finger to apply a little bit of sesame oil into your belly button, top of your nasal passages and inside your ears (just as far as the index finger can reach). Sesame oil is warming and calms Vata, don’t use other oils (like coconut, which has a cooling effect).
Cleaning your nasal passages with a Neti pot is great, but saltwater can also dry your nose. Once a week is enough during this period. If using nasal oil (Nasya), don’t use it after the Jala Neti; wait a few hours. Bacteria love water and oil.
Finally, as Nature starts to slow down, so should we. See if you can take something off your ‘to-do’ list and enjoy a slower pace of life.
Equally important as these little changes you can add to your daily routine is not to add too many changes at once, as this can be Vata aggravating. As always, choose those which resonate more with your life and as many or as little as you like so you don’t get overwhelmed. Even a small change which is more aligned with Nature’s cycles can bring more balance to your life.
Enjoy this beautiful season!
Nina Vukas
Nina is the founder of Spanda Institute, Program Director and a Lead Teacher for Advanced Study Programs. She has been a Yoga practitioner since 1998, started teaching full time in 2005, and has been educating yogis on their journey towards becoming Yoga Teachers, as well as educating Yoga Teachers to advance their knowledge and teaching skills since 2009. Nina is also a Yoga Therapist, Somatic Psychotherapist, Mindfulness and Meditation teacher, and forever a student. Currently, she is studying Psychology.
