As the days grow shorter and the crisp air of autumn settles in, the Vata season begins. Marked by qualities like cool, light, and dry, this time of year can make many of us feel a little down or ungrounded. For those with a Vata-Pitta constitution, like myself, it's extra important to keep up with a grounding daily routine (Dinacharya) to stay balanced and happy.

This guide offers a holistic approach to navigating the seasonal shift, including gentle movement, mindful breathing, Ayurvedic self-care, and creative activities to nourish your mind, body, and spirit.

Your Daily Ayurvedic Routine (Dinacharya)

A consistent daily routine helps to center and ground your energy.

Morning Rituals:

Wake and Cleanse: Start by using the restroom, then cleanse your senses. Perform oil pulling with organic sesame oil and use a copper tongue scraper. I also like to gargle or chant a mantra to stimulate the vagus nerve and help move lymph. Remember to also cleanse the corners of your eyes and wash your face.
Nourish from Within: Enjoy a warm, grounding Ayurvedic tea with a simple, nourishing breakfast. My personal blend consists of moringa with warmed and ground coriander, plus an herbal tea with elder flowers, ginger, raspberry leaf, lemon verbena, mullein leaf, nettle leaf, rosebuds, and marshmallow. A classic breakfast is a steamed pear or apple with three cloves, a wonderful Ayurvedic staple for a happy stomach. I also make sure to drink plenty of room temp water throughout the day. Cool and cold water reduce Agni (digestive fire), for your suggestion and overall health room temperature water will serve you best. Adding a bit of Soma Salt and Creatine several times per day is incredibly helpful in maintaining healthy hydration.
Connect with Your Body: Perform Garshana, a dry massage with raw silk gloves, to stimulate circulation. Then, follow with Abhyanga, a self-massage using a warm massage oil, such as a product from Prabhava. Take a warm shower after these practices. For an extra layer of self-care, I also enjoy practices such as tuning fork facial massages, face reflexology, and Face Yoga, often performed in my sauna after Abhyanga. (These practices can be performed in the morning or before bed based on your lifestyle.)
Movement & Meditation: After showering, I prefer to maintain a peaceful Kriya Yoga practice, but sometimes I also include other meditative practices like Metta Meditation (loving kindness meditation). Cultivating love and gratitude in your life is beneficial on all levels. Consider incorporating gentle Yoga poses like Supported Bridge, Supported Locust, Supported Bound Angle, or Legs Up the Wall. For a deeper opening, try Half Shoelace with Cow Face Arms, a pose that is particularly powerful for opening the hips, shoulders, and chest. It helps to release deep-seated tension, improve posture, and cultivate space in the body, which can feel especially grounding during seasonal transitions.
Grounding Practices: Connect with the Earth's energy. Consider simple acts like hugging a tree or walking barefoot, as long as it is safe for you in terms of weather and temperature. If you can't be barefoot outside, a grounding mat is a great alternative. I prefer grounding mats from Ultimate Longevity.

Lunch as Meditation Your Main Meal:

Your digestive fire is strongest between 11:00 AM and 2:00 PM. This is the optimal time to eat your largest meal of the day and consume most of your proteins. Eating a healthy meal made from properly prepared, organic whole foods at this time allows your body to best assimilate the nutrients you take in. Incorporating a mindful eating meditation will further aid in the digestion and assimilation of your food. Cultivate gratitude and thank all those who made your meal possible. The blessing I usually intone is “annadata sukhibhava” which means “May all beings responsible for this meal be happy.”

Also, take the time to count your chews, aiming for 32 chews per bite of food, and pace yourself while eating. These practices will turn your meal into a meditation. A brief walk after lunch is also very helpful for digestion. It is advisable to wait a couple of hours before performing any Yoga practice before or after eating; although, Vajrasana is quite helpful for digestion after your meal.

Evening Routine:

Wind Down: Disconnect from devices and technology a few hours before bed.
Nourish Gently: Avoid eating anything heavy or drinking too much several hours before you sleep.
Gentle Movement: A nice restorative Yoga practice for bedtime might include poses such as Bananasana, Reclined Bound Angle, Supported Bridge, Gentle Bolster Twist, Crocodile, Child's Pose, and Caterpillar Pose.

Relax & Reflect: Practice your evening meditation, Sadhana, or prayer practice regularly.

Restorative Yoga Poses for Seasonal Transition

Remember, the goal of these poses is to be restorative, not efforting. It is important to use props like bolsters, blankets, and blocks to make yourself completely comfortable and supported.

Bananasana:

How to: Lie on your back and extend your legs long. Gently walk your feet and legs over to the right side of your mat. Then, walk your upper body and arms over to the right as well, creating a gentle "banana" or crescent shape with your whole body. For a deeper sensation, you can cross your left ankle over your right. Be sure to keep both hips grounded. Remember to repeat on the other side.
Benefits: This gentle side-body stretch releases tension in the spine, hips, and shoulders, and helps to lengthen the intercostal muscles between the ribs, which can improve breathing. It is a profoundly calming and grounding pose for the nervous system.

Supported Bound Angle Pose (Supta Baddha Konasana): Lie on your back with a bolster or a few folded blankets placed along your spine. Bring the soles of your feet together and let your knees fall out to the sides. Use blocks or blankets under your outer thighs for additional support. This pose is deeply relaxing and restorative. It gently opens the hips, groins, and chest while calming the nervous system. It is a powerful pose for releasing stress and inviting feelings of peace.

Legs Up the Wall (Viparita Karani): Sit with your hip close to a wall. Swing your legs up the wall as you recline onto your back. You can place a cushion or bolster under your hips for extra support and comfort. Rest your arms comfortably by your sides. This simple inversion promotes lymphatic drainage, relieves tired legs and feet, and calms the mind. It is incredibly grounding and helps to reset the nervous system, which is especially beneficial during the Vata season.

Half Shoelace with Cow Face Arms: Sit on the floor with one leg extended long in front of you. Bend the other knee and cross that leg over, stacking the knee over the long leg's knee. Your foot can be placed at the ankle, below the knee, or even brought all the way over to the opposite hip, whatever feels comfortable. Use props to support your knees and fill in any spaces that feel uncomfortable. For the arms, bring one arm overhead and drop it behind your back, then bring the other arm behind your back from below. See if you can clasp your hands; if not, use a strap or scarf to bridge the distance. Remember to repeat on the other side. This pose is particularly powerful for opening the hips, shoulders, and chest. It helps to release deep-seated tension, improve posture, and cultivate space in the body, which can feel especially grounding during seasonal transitions.

Supported Locust Pose (Salabhasana): Lie on your belly, keeping your torso flat on the ground. Place a bolster under your legs, from your knees to your feet, and even a block under the bolster to create an upward angle. You can support your head on your stacked hands, a blanket, or a bolster. This supported backbend strengthens the spine and opens the chest. It helps to cunteract the effects of a sedentary lifestyle and improves breathing, which can feel constricted during colder months.

Gentle Bolster Twist: Sit on the floor with a bolster beside one hip. Lie down on the bolster and gently twist your torso, resting your head to one side. You can use a blanket under your knees for added support. Remember to repeat on the other side. This restorative twist helps to release tension in the spine and shoulders while stimulating digestion. It's a deeply calming pose that soothes the body and mind.

Child's Pose (Balasana): Kneel on the floor. Bring your big toes to touch and sit back on your heels. Fold forward, resting your torso on your thighs and your forehead on the floor. You can stretch your arms forward or rest them by your sides. A classic restorative pose, Child's Pose gently stretches the hips, thighs, and ankles. It calms the mind, relieves stress, and fosters a sense of groundedness and surrender.

Supported Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a block or a bolster under your sacrum (the flat bone at the base of your spine). Relax your arms by your sides, palms facing up. Allow your body to fully surrender to the support. This gentle inversion relieves stress, calms the nervous system, and soothes tired legs. It's a wonderful heart-opening pose that helps to relieve anxiety and fatigue.

Caterpillar Pose (Paschimottanasana): Sit on the floor with your legs extended forward. If your hamstrings are tight, feel free to place a rolled blanket or a small bolster under your knees. Place a bolster or pillow on top of your legs for comfort. Gently fold forward, rounding your back and resting your torso on the bolster. This deep forward fold stretches the entire back of the body, from the neck to the ankles. It calms the nervous system and is a powerful way to release tension and prepare the body for rest.

Crocodile Pose (Makarasana): Lie on your belly with your legs hip-width apart and feet turned out. Stack your hands under your forehead, resting your head on your palms. Allow your entire body to sink into the floor. This pose is one of the most relaxing. It relieves stress in the lower back and hips, allowing the spine to fully decompress. It's a wonderful pose for promoting a sense of security and calm.

Pranayama: Breathing with the Seasons

Breathing practices are key to calming the nervous system. Here are instructions for two foundational techniques:

Nadi Shodhana (Alternate Nostril Breathing):

Preparation: Sit in a comfortable, upright position. Perform one to three cleansing breaths: inhale deeply through both nostrils and then exhale completely through the left nostril.
Mudra (Hand Position): Choose one of the following mudras to help with the practice:

Thumb & Index Finger: A simple option, especially for those with arthritis, is to use your thumb and index finger to alternately close the nostrils.
Mrgi Mudra (Deer Mudra): Fold your index and middle fingers into your palm, using your thumb and ring finger to alternately close the nostrils.
Nasagra Mudra: Place your index and middle fingers at your third eye space. Use your right thumb to close the right nostril and your ring finger to close the left nostril.

The Practice:

Close the right nostril and inhale slowly through the left nostril.
Close the left nostril, release the right, and exhale slowly through the right nostril.
Inhale slowly through the right nostril.
Close the right nostril, release the left, and exhale slowly through the left nostril.

This completes one full cycle. Continue for several minutes, focusing on a smooth and even rhythm.

Brahmari (Bumblebee Breath):

Preparation: Sit in a comfortable, upright position.
The Practice:

Inhale deeply through your nose.
On the exhale, make a low-pitched humming sound like a bumblebee, keeping your lips gently closed. You can use your thumbs to gently close your ears by pressing on the cartilage in front of the ear canal.
Repeat this process several times.

Integration: After you finish the humming, continue holding your ears closed and listen for the Anahata Nada, the unstruck sound, which is believed to be the sound of the divine working within the nervous system.

Nature & Creative Connections

Staying connected to nature is vital, even as the weather cools.

Biophilia, our innate human connection to the natural world, is a powerful tool for well-being. Deepen this connection by intentionally spending time in nature. Forest walks are particularly healing; when you walk the same paths for several years, you begin to fall into a rhythm with the seasons, noticing subtle changes and anticipating new cycles. This deepens your awareness not just of the beauty of the woods, but also of its health. To join my free hiking club, simply visit the Let's Connect form on my website and select 'hiking'.

For quiet moments at home, try these peaceful practices:

Sensory Awareness: Take a walk and listen for the silent drop of snowflakes or the sound of falling leaves. The scent of rain on dry soil, known as petrichor, is also incredibly grounding.
Art & Creativity: Engage in fun artistic activities to bring the beauty of the outdoors inside. Try making leaf rubbings or pressing and preserving flowers and plants. Another wonderful practice is to create a Gratitude Tree, where you hang paper leaves with things you're thankful for written on them, as a reminder of the abundance in your life.

Nourishing Self-Care & Light Therapy

For an extra layer of self-care, consider incorporating:

Aromatherapy: The Ananda blend, a favorite, is available as a roll-on from Ancient Essences. Frankincense and Myrrh are also wonderful for the season. For a relaxing foot bath, add a few drops of sandalwood essential oil to warm water and Epsom salts.

Light Therapy: As a complement to your daily routine, getting natural light exposure or using red light therapy can be very helpful for combating Seasonal Affective Disorder (SAD). For a more immersive experience, look for local places that offer infrared sauna sessions. For those interested in a home device, I recommend checking out Joovv and the affordable devices from TrueLight by Dave Asprey.

Ayurvedic Fall Desserts

For a sweet and wholesome treat, try a fall-inspired Ayurvedic dessert that is sattvic and easy to digest.

**Ayurvedic Autumn Spice Cookies** *This recipe is a delightful, grounding, and naturally gluten-free treat. It's designed to be sattvic and easy to digest, with a balance of warming fall spices.*
**Yields:** 12-15 cookies **Prep time:** 15 minutes **Cook time:** 12-15 minutes
**Ingredients:**
1 ½ cups almond flour or white rice flour
¼ teaspoon sea salt
¼ teaspoon baking soda
½ teaspoon ground ginger
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
Pinch of clove powder
4 tablespoons ghee or olive oil, melted
1 egg or 1 flax egg (1 tablespoon ground flaxseed + 3 tablespoons water)
¼ cup maple syrup or date paste
1 teaspoon vanilla extract
**Instructions:**
Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
In a medium bowl, whisk together the flour, salt, baking soda, ginger, cinnamon, cardamom, and clove until well combined.
In a separate small bowl, mix the melted ghee or olive oil, egg or flax egg, maple syrup (or date paste), and vanilla extract.
Pour the wet ingredients into the dry ingredients. Mix with a spoon or your hands until a soft dough forms.
Roll the dough into small balls (about 1 inch in diameter) and place them on the prepared baking sheet. Gently flatten each cookie with the back of a spoon or your palm.
Bake for 12-15 minutes, or until the edges are golden brown.
Let the cookies cool completely on the baking sheet before serving.
Remember, every person's constitution is unique (Vata, Pitta, or Kapha), so feel free to adjust these practices to fit your own needs.

Upcoming Events

Join me for these special events this October:

Hoofbeats and Harmony Event

Date & Time: October 11th, 9:30 AM-4:00 PM
Location: Whitehall, Maryland
Learn More

Trauma-Informed Somatic Experiencing Restorative Yoga with Sound Healing

Date & Time: October 21st & October 26th, 6:30-8:00 PM
Location: The Manor Mill
Learn More

Embracing the Vata Season: Your Guide to Fall & Winter Self-Care