Thriving in Fall

5 Ayurvedic Keys for Handling Fall With Grace

Fall is ruled by the windy dosha, VATA. That is to say that the characteristics of vata align with fall: windy, cold, dry, busy. Those elements create emotional responses.

Vata Emotions:
fear, anxiety, indecision, hyperactivity, withdrawn / cold, confusion, emptiness,  overactive mind.

Physical Characteristics:
cracking joints, dry skin, dry muscles / lack of flexibility, cold, low blood pressure, rapid heart, rate/ anxious feelings, constipation, taxed adrenal system, lower back pain, sensitive nerves, twitches, and tremors.

Diseases:
osteoporosis, nerve disorders, TMJ, colon problems, lower back / sciatic pain, nerve conditions, adrenal fatigue, exhaustion, and low fertility.
Things to remember to pacify vata:
grounding, warming, hydrating, in body, receiving bodyworks of all kinds (especially ayurvedic massages), craniosacral therapy, deep breaths / exhale, breathing into root w/ LAM sounds, fewer ideas / more  follow-through, less caffeine / more water, eating breakfast, regular mealtimes, warmed-cooked foods that are easy to digest, spices, milky healthy “rich” nourishment, limit computer / media time, limit travel, staying home, and doing less.

Mantras:
“I am safe in my body”
“I deserve nourishment”
“I am warm. I am opening my heart”
“No fear”
“Stillness”

1. Hydration

When fall hits, the dry wind begins to pull moisture from our skin, mouths, and faces, which can wipe out our energy, stir our minds, and slow down our colons. As the temperature cools down we are likely to decrease our daily water intake. To hydrate the system, drinking enough water is essential — but receiving electrolytes from our water is key. In fall it is vital to increase your consumption of electrolytes.

1. Consume more RAW oils & grounding foods

In classic Ayurveda, ghee (clarified butter) is one of the best vata remedies — it’s grounding, nourishing, and delicious. Today we have the luxury of taking ghee and also raw oils.

Grounding & warming foods:

• always eat breakfast – especially with protein

• keep egg yolks runny

• eat soups, such as miso

• mostly soft and cooked foods

• meat / fish / bone broth can be helpful

• quinoa, lentils, green veggies

• ghee

• spices of all kinds (cinnamon, cardamon, black pepper)

• chai / warming teas

• ginger

1. Oilnate the skin

The classical practice of abhyanga is used to ground the body and sooth the nervous system.

1. Unplug

The vata mind is the most active — ideas, plans, daydreams, random thoughts, brilliant thoughts. And we often crave more mind over stimulating activities. Begin to unplug from our obsession with and constant use of technology. The rapid movement of information and constant stimulation is overwhelming to our nervous systems. Also, the artificial light from computers and devices negatively affects our melatonin production — so using them late at night can make it harder for us to sleep.

• Avoid going on the computer / visual devices after 8pm.

• Try to find time away from your phone / device: turn it off during quality time at home, in restaurants, leave it home sometimes. We all know how annoying it is to be out w/ someone who is constantly using their phone, and not really being present. This aggravates vata.

• Try to not use your phone / computer for 1 hour after yoga class. If you do a home practice, don’t check your email before hitting the mat — just see what happens.

• Take a “technology shabbat” and avoid using computers, phones, and Internet for 1 day a week. It’s hard but good.

• When going on vacation or retreat, select a place w/ no service or leave your phone turned off.

1. Practice Pranayama / Exhale: 

Practice grounding pranayama in the AM & PM. The simplest, cheapest, and most effective way to pacify vata is to deepen and slow down the breath, focusing on lengthening your exhales. Vata is connected to prana and the more prana we have in our bodies the healthier we are. Pranayama is the practice of expanding the prana in the body via the breath.

sammavritti pranayama: the inhale, exhale, and retention are all the same length. So the focus is on the length of breath — feel free to count it. Inhale  for 5, exhale for 5, retention for 5, or the appropriate ratio for you, which may change day to day.

vismavritti pranayama:  the length of the inhale, exhale, and retention vary. To pacify vata,  lengthen the exhale.

bahya kumbhaka: holding the breath after the exhalation — a grounding, relaxing practice.

AM: 12 rounds of sammavritti pranayama OR vismavritti w/ bahya kumbhaka*

PM:  12 rounds of vismavritti w/  langhana and bahya kumbhaka
*Do not use any kumbhaka with pregnancy.
Nadi shodhana kriya is also good for managing vata — only practice this after learning it from an instructor.

A grounded week:

AM practices:

• Awake with gratitude for another day! We made it!

• Drink sole (warm salty water) to balance electrolytes

• Abhyanga in the shower (oilinate the skin)

• Practice 12 rounds of sammavritti pranayama

• 5-10 minutes of meditation, asana, or another mindfulness practice — or take a class

PM practices:

• Get off the computer by 8pm

• Take Calm magnesium supplement in warm H20 or drink warm milk w/ cardamom, saffron and nutmeg

• Soak your feet in warm water and massage them w/ oil or take a bath and do abhyanga

• Vismavritti pranayama w/ longer exhale and holding after exhale (bahya kumbhaka)

• Massage jaw and oilinate ears, nose, and mouth for TMJ issues

Throughout the day:

• Eat grounding foods

• Take deep breaths

• Practice viparita karani (legs up the wall) for 10 minutes in the afternoon

• Limit technology use

2-3 times per week:

• Salt Scrubs

• Baths / spa time

• Unplug from the phone

• Spend time outside in nature