Transitioning into Fall
Have you been feeling under the weather lately? Been feeling anxious, sad, and worried?
You aren’t the only one. Fall is a season of CHANGE. The light changes; the days get shorter, the temperature changes; the nights get colder.
In Aryurveda, Fall is considered to be a Vata season. Vata is the air and space Dosha and when out of balance can cause us to feel ungrounded, overwhelmed and anxious.
Below are a few tips to help you stay centred during this period of transition.
Our bodies do best when we are in rhythm with nature. Being in a season of transition, it is so important that we stay rooted. So use this time to connect with yourself and draw your energy inward. We can do this with a variety of yoga poses which activate the root chakra, Muladhara. This is the foundation of the entire energy system in the body.
Malasana (Garland Pose) is a great way to bring about that grounding quality and taps into our downward flow of energy. This pose helps the body and mind digest whatever may be holding it back physically and emotionally.
Step 1: Stand up tall bringing your feet a little wider than hip width distance.
Step 2: Keep your legs parallel while bending your knees and pressing your heels into the earth. Sitting into a deep squat. (If your heels lift, support them with a folded blanket)
Step 3: Once your knees are completely bent, bring your hands to prayer position in the center of your chest.
Step 4: Use your elbows to press your knees out wider.
Step 5: Lift and lengthen your torso. Keeping your spine straight and shoulders relaxed.
Step 6: Hold for 10 deep breaths.
Fermented foods are your best friend this season. Cheese, yoghurt, and sauerkraut promote a healthy gut but more importantly will support your immune system! Opt for warm, heavy and hearty foods such as soups and pastas as well as dark leafy greens (kale, spinach, basil) and root vegetables (sweet potato, carrots, turnips). Using aromatic spices like ginger, turmeric, cinnamon and cardamom brings in the warm qualities we are looking to embody in this period of time. Try to avoid alcohol, caffeine, sugar and nicotine since they are over stimulating.
Try to stick to a routine, go to work, eat, exercise and sleep and the same time everyday. Go to bed early and wake up early. Our bodies need extra rest during times of change and transition. Listen to your body. If you give it what it needs when it needs it, you will feel a greater sense of balance and strength.
We get so consumed by out emotions and what is going on around us that we forget to breathe. Nadi Shodana, Alternate nostril breathing, can either calm or energise the body depending on the length, depth and energy of your breath.
This type of pranayama (breath work) is a simple yet effective practice which rhythmically changes the flow of air from one nostril to the other. The left nostril is considered to be calm, cooling, nurturing, and feminine. While the right nostril is associated with masculinity, warmth, Bringing ease and restoring that necessary balance which is needed in this period of transition.
Relaxes the nervous system
Balances energy levels
Regulates body temperatures
Enhance mental clarity
Balances left and right hemispheres of the brain & clearing the energetic channels
Step 1: Take a comfortable seat, lengthening your spine.
Step 2: Relaxing your left palm onto your knee, palm facing up.
Step 3: With your right hand, bring your index finger and middle finger to rest between your eyebrows.
Step 4: Close your eyes and take a deep breath in and out through your nose.
Step 5: Close your right nostril with the right thumb. Inhale through the left slowly and steadily.
Step 6: Close your left nostril with your ring finger so both nostrils are closed. Hold your breath for a brief pause.
Step 7: Keeping the left nostril closed, open your right nostril and release the breath slowly. Pause briefly at the bottom of the exhale.
Step 8: Inhale through the right nostril. Close the right, and exhale out the left nostril.
Step 9: Repeat steps 6-8 for 5-10 cycles.
Steps 5-8 represent one complete cycle.