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Go searching you. Leaves are changing hues. Darkness is overtaking quickly because the darkness ay. The wind feels bracingly cold. Inherent within the natural rhythms of the planet, these changes create space for what’s yet to come back. But as needed as change will be, it might also feel unsettling.
In line with the traditional science of Ayurveda, lots of the traits related to autumn and alter also coincide with vata. That is the dosha, or subtle body energy, that’s related to movement, space, and air. Qualities of this subtle body energy are:
- Cold
- Light
- Dry
- Irregular
- Rough
- Speed
- Changeable
When balanced, the vata in each of us will be incredibly creative and productive. Nevertheless, with an abundance of vata on this planet during fall, it’s easy to fall out of balance. And in excess, vata can lead to overactive and anxious thoughts and a pervasive and unshakeable sense of being ungrounded.
There are easy ways to bring your vata back into balance, and one in every of those is slow, grounding movements. As without, so inside.
Tadasana (Mountain Pose)
(Photo: Andrew Clark; Clothing: Calia)
Do this more grounded version of Tadasana to feel solid and regular as a mountain. Stand together with your feet about hip-width apart and parallel. Root your feet firmly to the earth while barely lifting your inner arches. Lengthen from the foundation of your pelvis to the crown of your head to rebound the earth energy up into your body. Let your arms extend beside your torso as you cultivate openness across your chest and a slight drawing in of your front ribs. Hold for five–10 breaths.
Malasana (Garland Pose)
(Photo: Andrew Clark; Clothing: Calia)
Step your feet out wider than your hips, and switch your toes out by externally rotating your thigh bones in your hip sockets. Descend your hips toward the bottom. You possibly can ground your heels on a folded yoga blanket in case your heels don’t easily touch your mat. Join your palms together in front of your heart center, and evenly press the backs of your arms into your inner knees as you barely elongate your tailbone. Hold for five–10 breaths.
Uttanasana (Standing Forward Bend)
(Photo: Andrew Clark; Clothing: Calia)
From Malasana, return briefly to Tadasana, placing your feet hip-width apart and parallel. You possibly can fold your torso down on top of the front of your thighs, or use a chair to create this pose. If using the chair, hold onto opposite elbows and rest your forearms on the chair’s seat. Allow your head to hold heavy. In all variations of this pose, keep your hips stacked on top of your heels, avoid locking your knees, and firm your belly into your back in order that your core muscles support you in the form. Hold for five–10 breaths.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
(Photo: Andrew Clark; Clothing: Calia)
From Uttansana, bend your knees and place your palms on the ground. Walk your feet back until your body forms and inverted “v” shape often called Down Dog. Keep lifting the burden of your torso and hips up and out of your wrists as you reach your heels toward the bottom. They might not touch and that’s perfectly high-quality. If the backs of your legs feel tight, keep a bend in your knees.
Balasana (Child’s Pose)
(Photo: Andrew Clark; Clothing: Calia)
From Down Dog, slide your knees all the way down to the yoga mat and sink your hips back toward your heels to search out Child’s Pose. You possibly can lower your chest to the bottom between your thighs, or rest your torso on a bolster. Stay here for 5-10 breaths.
Restorative Supported Twist
Move onto your back together with your knees bent and feet grounded. Shift your knees over to your left as you anchor down through each shoulders. You possibly can place your arms in a “T” shape together with your palms up. You possibly can release your knees on a yoga blanket or bolster, especially if the ground feels far-off. Try lengthening your top hip away out of your ribcage. You possibly can turn your head to either side on this twist, or just gaze up, keeping your neck long and relaxed. Stay here for 5-10 breaths. Repeat on the opposite side.
Savasana (Corpse Pose)
(Photo: Andrew Clark; Clothing: Calia)
Try any variation of Savasana, including the one shown, often called Legs Up a Chair. This particular position relaxes your psoas muscle (aka your “fight or flight muscle”), which may help calm your nervous system. Simply rest your lower legs on the seat of the chair, an ottoman, a coffee table, or a low bed. Keep your lower back flat on the ground. You possibly can open your palms to the ceiling or rest your hands in your body. Release your shoulders and let your body feel supported. Breathe here for anywhere from 5-20 minutes.
As you come out, crawl as you roll onto one side and linger there for several moments. Eventually make your approach to a seated or standing position and take your time as you ease back into your day.
RELATED: 10 Things Only Vatas Will Understand
This text has been updated. Originally published October 11, 2020.