Ayurveda and yoga for Autumn

With the arrival of Autumn, Vata dosha comes into prominence. Joanna Johnston, Ayurvedic specialist and yoga teacher, suggests some Ayurvedic tips for an Autumn yoga practice, and for living well as the nights draw in. 

Dr David Frawley writes: 'Half of Ayurvedic treatment is what goes into the body, which is mainly food. The other half is what the body does by way of expression, which is mainly exercise. Asana deals with this.'

Yoga asanas reflect an amazing understanding of how the body works and, particularly, how to release tension at a deep level from the tissues, organs and joints.

Ayurveda and yoga are sister sciences and an understanding of what dosha we are predominant in, or which is aggravated, helps tailor our yoga practice.

Yogis need to consider not only their Ayurvedic constitutions/imbalance but also age, season and times of day for an Ayurvedic yoga practice. For example, during sunrise and sunset, vata is most stimulated and so calming, grounding asanas are best at these times.

After 6am is Kapha time and a more stimulating practice is better. It is important to note that whilst some asanas are better for some types than others, we need to do all the major asanas for full health, just as we need all six Ayurvedic tastes in a meal.

A full practice should include sitting, standing, lying, expansive, contractive, ascending, descending movements.

Autumn is predominantly a cool, dry, windy season when Vata dosha dominates, both inside and outside our bodies.

Vata is predominant in the elements air and space, giving it cold, light, dry, subtle, rough, and mobile qualities. This quality of movement makes Vata the most powerful dosha, capable of aggravating Pitta and Kapha when unbalanced.

As Autumn is a time when we are especially vulnerable to Vata aggravation we must take care. For example, our skin may start to feel dry, tight and a little rough even (we notice clients absorb a lot more oil into their bodies during massages at the clinic at this time of year, for example).

Due to Vata's etheric nature, you may also feel a little ungrounded or even spaces out, fidgety or unable to focus properly.

Other signs of Vata aggravation include constipation, bloating, or feelings of anxiety and insomnia. The joints may also start troubling you if you are prone to any kind of joint pain or back ache.

An Autumn practice
The following asanas are all either grounding, warming and calming so are all good for Vata types, those with aggravated Vata and all feeling the effects of Autumn and the colder weather setting in:

1. Sitting poses: Virasana (Hero), Siddhasana (Cross legged with the toes tucked in, Padmasana (Lotus), Vajrasana (Thunderbolt), Lion pose (Simhasana)- help increase calm and groundedness and keep busy types still.

2. Surya Namaskar (Sun Salutes): Done slowly and consciously - 5 rounds or so.

3. Standing poses: Tadasana (Mountain) Vrkasana (tree), Trikonasana (Triangle), Virabhadrasana 1 and 2 (Warrior), Parighasana (Gate) all help ground body and mind, reducing anxiety and nervousness.

4. Inversions: Sirshasana (Headstand) or resting with your legs up against the Wall

5. Forward bends give immediate relief for excess Vata, and good for tight lower backs and stiff spines, especially: Uttanasana (standing forward bend), Paschimottananasana (sittingl forward bend), Vajrasana (child's pose) which compress the pelvis and Vata region, and is excellent for constipation and gas. For insomnia - practice a 10 minute forward bend before bed time.

6. Back bends: Done carefully and combined with forward bends, Bhujangasana (Cobra), Salabhasana (locust), Supta Virasana (supine backbend) and Dhanurasana (bow pose).

7. Spinal twists: Especially lying and seated to remove Vata from the nervous system. Ensure the breath is as full as possible for the full effects to be felt.

8. Savasana- at least 20 minutes, with a warm blanket and maybe an eye pillow. It is very important not to just rush off! Yoga nidra ('psychic sleep') is also very beneficial (CD's easy to obtain for this deeply relaxing practice).

Remember to.....
To help tailor your yoga practice for Autumn, and make it calming, warming, strengthening, consistent, grounding try some of the following in your practice:

• Practice at a slow, smooth and steady pace with a thorough warm up to prevent injury (Vata predominance or aggravation can make the body stiff and more prone to injury). One way to do this is to imagine you are moving through warm water as you move. Also avoid overstretching as Vata types can also be very flexible.

• Keep the breath deep and calm. Ujjayi (Victory breath) is an effective means to achieving this, and it also has the benefit of being a warming breath.

• Explore fluidity in the poses, using gentle movements, rotation in the joints, and movement in the spine. Hold each posture for a short amount of time (5 breaths or so), but do multiple repetitions to get the full benefit of the asanas.

• Focus on the foundation of the pose for stability, grounding through big toes, and the sides of the feet so you feel fully grounded.

Remember: don't over do it! Vata types can exhaust themselves; make your practice strengthening, not draining. With aggravated Vata a restorative practice is best.

To learn more about Ayurvedic Yoga, come on a one-day workshop run by Joanna. Reservations are now being taken for the Winter Ayurveda and Yoga Detox weekend, 5-7th November 2010 (www.ayurvedicyogi.com).