As autumn arrives, nature undergoes a transformation, and our bodies follow suit. This transitional season, dominated by the Vata dosha (air and ether), brings qualities of cold, wind, and dryness, which can disrupt our physical and mental balance.
Fortunately, Ayurveda teaches us that the right movement, known as Vyayama, is one of the best ways to keep our body and mind harmonious during this season.
Why Practice Movement in Autumn?
Stabilize Vata and Prevent Imbalances: The cold weather can aggravate Vata, leading to anxiety, joint pain, dry skin, and digestive issues. Gentle, consistent movement helps stabilize Vata by warming and grounding the body.
Stimulate Circulation and Warm the Body: Physical exercise promotes good blood circulation, preventing stiffness and pain that tend to worsen in colder weather. By stimulating the body, you also activate your digestive fire (Agni), which is crucial for digesting the more nourishing foods often consumed in autumn.
Strengthen the Mind and Calm the Spirit: Autumn can heighten stress and mental agitation. A suitable exercise routine helps calm the mind, promotes restful sleep, and reduces accumulated stress.
Boost Immunity: Regular movement supports the immune system, helping you face the early chills and ward off colds and fatigue typical of the season.
Recommended Physical Activities for Autumn
Mindful Walking in Nature: Brisk walking is a gentle exercise that warms the body without being too intense. Enjoy the autumn colors by walking in a park or forest. Connecting with nature helps stabilize Vata while fostering mindfulness.
Gentle and Restorative Yoga: Practices like Hatha Yoga, Yin Yoga, and Restorative Yoga allow you to stretch the body, calm the mind, and ground your energy. Focus on floor poses, gentle stretches, and long breaths.
Pilates and Strengthening Exercises: These practices help strengthen stabilizing muscles and improve posture, which is essential when wearing heavier clothing and walking on slippery surfaces.
Tai Chi and Qi Gong: With their slow, flowing movements, these practices promote balance, flexibility, and concentration while gently warming the body and harmonizing energies.
Activities to Avoid in Autumn
High-Intensity Workouts (HIIT, CrossFit, spinning): These exercises generate too much heat and stress for the body during this season, which can aggravate Vata and deplete energy reserves.
Outdoor Sports in Cold Weather: Running or cycling outdoors in cold, dry weather can irritate the respiratory tract and worsen internal dryness. If you engage in these activities, ensure you're well-covered and warm up properly.
10-Minute Yoga + Pranayama Session for Autumn
1. Comfortable Seated Position (1 minute): Sit cross-legged or on a chair, hands resting on your knees. Close your eyes and take a few deep breaths to connect with your breath.
2. Side Stretches (2 minutes): In a seated or standing position, stretch the sides of your body by lifting one arm over your head and gently bending to the opposite side. Repeat on the other side. This opens the chest and releases tension.
3. Child’s Pose (Balasana) (1 minute): Kneel and lower your torso forward, arms extended in front of you. This pose soothes the nervous system and releases tension in the hips and lower back.
4. Cat-Cow (Marjaryasana-Bitilasana) (2 minutes): On all fours, alternate between arching your back (cat pose) and dipping your back (cow pose). This fluid movement stimulates the spine and warms the body.
5. Mountain Pose (Tadasana) with Deep Breathing (1 minute): Stand tall with feet together, raise your arms towards the sky as you inhale, and bring your hands to your heart as you exhale. This pose grounds and centers you.
6. Pranayama: Nadi Shodhana (Alternate Nostril Breathing) (3 minutes): This balancing breath calms the nervous system and stabilizes Vata energies. Alternate breathing between nostrils to calm the mind and harmonize the body.
Invite Movement into Your Life and Join My Autumn Workshop! 🍁
To fully embrace these practices and learn how to adapt your routine to the season, I invite you to join my special workshop, "Balance in Autumn"! You’ll discover how to adjust your physical activity, practice yoga and pranayama according to Ayurveda, and much more to support your health during this transitional period.
Reserve your spot now and fill up on positive energy this autumn!
See you soon,
Maria Jose 💛
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