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Yoga for Autumn

Seasonal Shifts and Inner Balance

As the seasons change, so must our routines to be in line with nature. Our daily habits, diet and yoga practice all need to adapt to keep us in optimum health and to stay balanced while all around us change is afoot.

Autumn

In autumn the temperature outside begins to drop, leaves start to die and turn into deep oranges, reds and russet colours. The air has a crispness to it and new vegetables are harvested. There is a definite change in the air and this change can make us unsettled and ungrounded.

Affect in Ayurveda

Ayurveda, the sister of yoga, says there are three main types of energies (doshas): Vata, Pitta and Kapha. Most people have one or more doshas that are predominant, but each season also has a dominant dosha.

Autumn is a time where Vata dosha is prevailing.

Vata is composed of air and space elements. It is irregular and responsible for movement. It has the qualities of cold, light, rough, dry, and changeable—similar to autumn itself.

If we do not adapt at this time, it reflects in our mental, physical and emotional health. Vata is responsible for nervous and digestive disorders; you may feel nervous, anxious, erratic or overwhelmed. Physiologically, you may experience constipation, gas, and bloating.

With a few changes to your routine, you can combat all of this and transition smoothly into the new season with ease and comfort.

Autumn Tips

  • Modify your yoga practice to be slow, warming, and mindful

  • Focus on long breaths and a steady flow

  • Hold positions longer—fast movement without awareness aggravates Vata

  • Combine Hatha yoga, balancing pranayama, and relaxing meditation

Fix a regular time for your practice and meals, and try to stick to the same routine every day. Limit the number of activities, as autumn is a time for inward reflection and slowing down after the busyness of summer.

Vata-Reducing Postures

The seat of Vata resides in the colon and digestive system, so focus on poses that aid digestion and calm the nervous system.

Standing

Begin dynamically to warm the body, ending with relaxation in Shavasana.

  • Tadasana (Mountain Pose) – Excellent for concentration and focus

  • Uttanasana – A forward bend to aid digestion and elimination

  • Vrikasana (Tree Pose) – Tree Pose – Yoga Journal

  • Garudasana (Eagle Pose)

Seated

Seated poses are grounding, quietening, and surrendering.

  • Paschimottanasana (Seated Forward Bend)

  • Balasana (Child’s Pose)

Prone

Prone poses are grounding and apply pressure to the abdomen, aiding digestion.

  • Makarasana – Gentle and soothing, deeply relaxing

  • Shalabasana (Locust Pose) – Good for grounding and balancing

Supine

  • Supta Matsyendrasana – Supine spinal twist for relaxation

  • Pawanmuktasana (Wind-Relieving Pose) – Helps with bloating and digestive disorders

Finish with Shavasana (Corpse Pose). During autumn, extend your Shavasana to 15 minutes or more.

Pranayama

Nadi Shodan (Alternate Nostril Breathing)

This technique balances the mind during seasonal change.

Steps:

  • Use your second finger on your forehead above your nose.

  • Rest your first finger on top, close the left nostril with your third finger, and inhale through the right.

  • Close the right nostril with your thumb and exhale through the left.

  • Inhale through the left, then switch and exhale through the right.

  • Count the inhalation to 8 and exhale for 8, 12, or 16.

Meditation

Yoga Nidra is especially good during autumn when sitting still may feel difficult. In Yoga Nidra, you lie in Shavasana and follow a gentle, guided relaxation.

Yoga Nidra CDs are available upon request or can be downloaded online.

Ayurvedic Tips

  • Drink warm fluids – Avoid cold or icy drinks

  • Limit air travel – It increases Vata dosha

  • Eat warming foods – Swap summer salads for soups and stews with autumn vegetables like pumpkin and squash

  • Add light spices – Chilli and curries are ideal

  • Whole grains – Rice, pasta, bread, and autumn squashes pacify Vata

Abhyanga (Self-Massage)

  • Use warm (not hot) sesame oil

  • Massage in the evenings with long, firm strokes

  • Focus on nostrils, ears, belly button, lips—areas where cold seeps in

Hydrotherapy

  • Warm baths and steam rooms (avoid saunas due to dryness)

Final Thought

Be careful not to overextend yourself this season. Respect the rhythm of nature, your body, and start to slow down. Ensure plenty of time for rest and relaxation. Swap fast cardio for gentle, steady, static yoga postures to move through the seasons with balance, ease, and grace.