Yoga for Vata Season

Do you feel that chill in the air?

Are you waking up with a dry mouth?

Is your mind running rampant with thoughts and ideas?

Are you finding it hard to focus?

Do you just need to GROUND?

Welcome to Vata season!

Vata is the term in the science of Ayurveda that corresponds with the element of air. Look around, and you can see that, very clearly, at least in my part of the world, the season of Autumn is full of airiness. The leaves are falling and drying out, the winds are blowing, and the first frost has begin to form in the morning. With this air and chill on the outside, think about how this is affecting you internally too (because we are all part of nature!) What has your sleep been like? What foods are feeling nourishing for you right now? What thoughts are coming up? Do you have a lot of projects “up in the air?” Is your skin getting dry, your throat getting scratchy, your digestion feeling off?

It’s normal! But we can use our yoga practice to help balance us out, warm us up, lubricate our joints, and ground us back to the Earth.

Here is a practice to balance out the Vata energy this season:

1) Equal Ratio Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts. Repeat 5-10 times.

2) Cat Cows: Start in tabletop position. Inhale to lengthen your spine and look up, exhale to round your spine and gaze to your navel. Repeat 5 times.

3) Downward Dog to Plank: From Downward Dog, move your shoulders over your wrists and lower your hips to a plank position. Come back to Downward dog. Repeat 3 times.

4) Surya Namaskara A (Sun Salutation A): From Samastithi (equal standing pose)- Inhale, reach your arms overhead, exhale, fold down. Inhale, lift halfway up, exhale, step or jump back to Chaturanga Dandasana (low push up). Inhale to upward facing dog or cobra, exhale to downward facing dog. Stay for 5 breaths. Inhale step or jump your feet to your hands and lift halfway up, exhale forward fold. Inhale rise up, exhale, Samastithi. Repeat 3 times.

5) Trikonasana (Triangle Pose): From Samastithi, inhale, step your right foot 3 feet back behind you, rotate to the long edge of your mat, turn your right toes to the back of your mat. Exhale, hinge from your right hip, grab your right big toe or place your right hand inside your leg. Lift your left arm up from your left shoulder and look up to your hand. Stay for 5 breaths. Repeat left.

6) Parsvokonasana (Extended Side Angle): From Samastithi, inhale, step your right foot 4 feet back behind your, rotate to the long edge of your mat, turn your right toes to the back of your mat. Exhale, bend your right knee, take either your right forearm to your right thigh, or place your right hand on the floor outside of your right foot. Reach your left arm over your head toward the back of your mat. Hold for 5 breaths. Repeat left.

7) Vrksasana (Tree Pose): Steady your gaze on one point. Root down through your left foot. Take your right foot either to your left ankle, calf, inner thigh, or hip crease. If possible take one or both hands to a prayer position at your heart. Keep your left leg straight and your gaze steady. Hold for 5 breaths. Repeat left.

8) Malasana (Garland Pose/Yogi Squat): From Downward Dog, step or jump your feet around your hands, arriving in a deep squat position with your hands at your heart. Hold 5 breaths.

9) Paschimottanasana (Seated Forward Bend): Sit on the floor with both legs extended straight out in front of you. Inhale, reach for your big toes (or hold wherever you can reach). Exhale, fold forward with a straight spine. Hold for 5 breaths.

10) Navasana (Boat Pose): Bend your knees and grab the backs of your legs. Lift your feet up. If possible release your hands and/or straighten your legs. Hold for 5 deep breaths!

11) Baddha Konasana (Bound Angle/ Butterfly Pose): Open your knees and hold your feet. Inhale, lengthen your spine, exhale fold forward. Hold for 5 breaths.

12) Sirsasana (Headstand): Ground your head into the earth! Starting in a tabletop position, come down to your forearms. Grab your elbows with opposite hands, release your hands and interlace your fingers, releasing your thumbs. Place your head down between your hands and grab the back of your head. Tuck your toes, lift your knees, and begin to walk your feet as close to you as possible. Stay here, or slowly bend your right knee to your chest, followed by the left. If possible, straighten both legs. Do not kick up! Stay for 5-15 breaths. Slowly come out reversing the way you came in.

13) Child’s Pose: Lower your hips to your heels, reach your hands to your feet. Stay for 5 breaths.

14) Savasana: Lie down on your back with your legs extended, arms by your sides, palms facing up. Completely relax your whole body, and imagine your body melting into the earth. Stay for 5-15 minutes.

My new YouTube video will take you through a 50-minute practice designed just for this season, including these postures and more. Practice along for 30 days and notice if you feel more heat, balance, and grounding in your body, mind, and life!