As we drift into the rich and vibrant time of autumn, and out of the hot weather, all around us are the rich colours of nature signifying abundance and the harvest of our efforts for the year. Also during this time, and according to ayurvedic medicine (the sister science of yoga) from October to December is when the Vata element is most prominent. This can be a good time to achieve things but at the same time make us feel ungrounded and overwhelmed if out of balance. Vata is the element of air and it effects our nervous system and our mental health. If we are overdoing it we can feel unsettled and like a kite without a string.
Vata is creativity. It governs the movement of the body. It is dance, communication and expression. Cold, light, dry irregular, changeable, moving, rough. Always on the go with enthusiasm and life but can be quick to burn out and crumble in a whirlwind of anxiety. Vata loves excitement and with such enthusiasms it would be mean to not grant the right of movement. Yet if Vata dances too much then chaos can set in. The nervous system fries and Vata deflates into unhappiness.
Though it’s best not to stamp or confine Vata, as to restrict is like putting a bird into a cage, but Vata needs structure nayurot to float away forever. For structure gives safety and reassurance, between this Vata feels free to explore and is equipped to embrace change. This is of great benefit since life is always shifting. We can plan but there is never a sure thing. Rather than fight change we can learn to embrace it.
So here are some yoga poses to help you tap into your own abundance and get the most out of your autumn practise, allowing a state of grounding and hence harvesting creative expression.
After warming up with a few rounds of sun salutations and lots of conscious deep breathing try the following:
1. Tadasana (Mountain Pose):
Stand in this pose with the eyes closed just allowing yourself to really be in the moment regardless of what is going on in your mind. Feet should be parallel and slightly apart. A good way to work on getting the most out of this pose is to use a soft yoga block and hug it between the thighs and hence internally rotating your thighs. Remember to ground down through all sides of the feet. This strong stable shape can be a platform that you can come back to when ever you feel you have lost your way.
2. Uttanasana (Standing Forward Bend):
From Tadasana, with feet evenly balanced (imagine your feet are cars and there are four wheels you need to have equally on the floor) fold forward from the hips and try to get the hands to the floor. If you have tight hamstrings etc… have a small bend in the knees. Hold for one minute.
3. Vrksasana (Tree):
From Tadasana, bring the body into the beautiful expression of a tree. Ground down through your left foot and draw the opposite sole of you foot into the left thigh. The foot can be lower as long as not resting on the knee. Think about even effort through the feet and legs. Apply an internal rotation of the thighs. Keep the palms together at the chest. Hold for ten breaths then for two more breaths purposely allow your tree to sway a little like a tree in the wind before carefully lowering the foot and repeating on the other side.
Repeat Uttanansana
4. Malasana (Yogic Squat):
Lower the body down from Tadasana, keeping your feet apart and bending the knees into a squat. You can place foam blocks under the feet and or a blanket under the heels as needed for extra support and balance. Bring the palms together and breathe well into the whole of the body.
5. Ardha Matsyendrasana
Sit up with the legs extended in front of you. Make sure the chest is lifted and if you find it hard to sit this way, then sit on a block. Bottom leg is straight and not collapsing inwards.
Bend the right leg and cross it over the extended left leg so the foot is on floor as close to the other leg as comfortable. Flex the extended foot and ground the body on the floor as you lengthen the spine upwards. Inhale and as you exhale bend the left elbow bringing the arm in front of the bent right thigh. Inhale and lengthen as you twist the torso to look over right shoulder. Make sure your neck is long so you are not sticking the chin out too much. Keeping this shape press the figure tips of the left hand to the floor with the arm extended behind you. With each breath feel as if the torso lengthens and with each exhalation you surrender a bit further into the pose. Then hold comfortably for five breaths. Come out gently and repeat on the other side.
6. Upavistha Konasana (Wide-Angle Seated Forward Bend):
brings your legs as wide as you can. Make sure the ankles aren’t collapsing in and your toes are point up. Fold forward from the hips down and don’t worry if you can’t reach the floor. Just do your best. You can try bring the body onto a bolster. Hold 1-2 mins remembering to breathe.
7. Try a support inversion Viparita Karani (Legs-up-the-Wall Pose which can be very supportive during this time of year):
If you have no medical conditions this pose can help add the feeling of structure to creative expression. If you do have a bolster then position it a little from the wall. Folded blankets can also be used. Swing your legs up the wall whilst maintaining the head neck and arms on the ground. Play about with it to get a the right position. Ideally the legs should be at a 90 degree angle.
Remember autumn is a great time for harvesting our potential and cultivating a deep sense of gratitude towards life. Slow down and do less to achieve more. Anything is possible. Enjoy!
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