Seasonal Vinyasa Tips for Fall
In the fall season, the Vata dosha becomes more predominant, which can take your physical, mental and/or energetic body out of balance. Melina Meza shares with us some seasonal daily ritual and vinyasa tips to keep you stable and grounded for fall. (From her new book 'Art of Sequencing' - Volume 2.)
Fall Daily Ritual (Dinacharya)
Ideally, all these practices can be followed, but if the list seems overwhelming, choose a few practices that resonate with you and commit to them for up to three months.
- Try to stick to a daily routine in the fall, scheduling more down time than usual to prevent Vata imbalances.
- Wake up at 5:00-6:00 am (do your best!) and greet the day with gratitude for another opportunity to celebrate life.
- Wash your face, brush your teeth, scrape your tongue, do a neti pot, and lubricate your nostrils with oil or ghee.
- Drink hot lemon water with a little salt in the morning to stimulate elimination.
- Meditate on grounding imagery, like a stone or a mountain.
- Do slow, warming, rhythmic movement or asana practices to set the pace for the day. Moving slowly and consciously in your asana practice will also help to stabilize your mind and make it easier to stay focused throughout the day.
- Perform abhyanga with warm sesame oil. Leave the oil on your skin for 10-30 minutes to help nourish and protect your skin from drying out; follow with a warm shower.
- Homemade soups are good dietary mainstays during this season, as they are both hot and liquid, the opposite of Vata, which is cold and dry. In your soups or stews include copious amounts of root vegetables and hearty grains to keep the essence of the earth down in your belly. In general, prepare warm, moist foods for every meal during fall.
- Sit down to eat at regular times throughout the day; the more routine your meal times are, the better. Practicing eating as a meditation, chewing your food until it's liquid, and putting the utensil down between bites are just a few simple ways to ensure good digestion and strong agni.
- Increase your enjoyment of foods that are sweet (like rice, milk, and dates), sour (like yogurt and fermented foods), and salty (like sea kelp) as they help calm down and nurture Vata.
- Avoid starting too many new projects that pull your energy in multiple directions! Remember fall is a time to wrap up projects and prepare for winter hibernation.
- Aim for bedtime before 10:00 pm and get a full eight hours of sleep each night.
General Asana Tips for the Fall
Incorporate more of the following into your practice:
- A routine where the time of day and length of your practice is consistent. It can be helpful to build your routine by writing down your committed yoga and exercise time slots on a weekly calendar.
- Yoga poses that allow you to incorporate the bandhas to guide prana deep into your body, which then prepares you for: pratyahara (the moment your sense organs no longer seek nourishment from the external environment), dharana (concentration), and dhyana (steady concentration or meditation).
- Steady, slow, mindful Sun Salutations to increase circulation of blood through your muscles and organs as well as standing poses, squats, twists, bridge pose, supported back bends, and inversions to clear the lungs and maintain heat in your core.
- Practice seated poses that allow the breath to move freely into the lower abdomen and pelvic floor, the parts of the body ruled by Vata.
- Take long savasanas to stabilize Vata. Cover yourself with a blanket to stay warm, use an eye pillow to soothe the eyes, and drape a sandbag or two over your thighs or ankles to promote the downward movement of prana deep into the bones of your legs. The extra weight of the sandbags reinforces the idea of staying present and can be useful for anyone at anytime who struggles with staying present in savasana.
Melina has been exploring the art and science of yoga and nutrition for over 16 years. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition, and healthy lifestyle promotion into a unique style called Seasonal Vinyasa.
What is Seasonal Vinyasa - Yoga for the Seasons?
Seasonal Vinyasa describes an artistic style of sequencing asana and seasonal daily rituals. The main inspiration for Seasonal Vinyasa comes from the Hatha Yoga and Ayurveda traditions, two complementary sciences that promote health in body, mind, and spirit.
While inspiring the self-knowledge to adjust your day-to-day choices and align with what is occurring outside in nature, Seasonal Vinyasa emphasizes the teachings of the yogis-that there is no separation between humans and nature.
Art of Sequencing - Volume Two (available December 2010) includes over 450 new asana photos, twenty four unique asana sequences for beginners, intermediate, or advanced students, a brief overview of yoga history, the stages of life, and a full section devoted to Seasonal Vinyasa classes and Ayurvedic routines.
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