As we transition into autumn, the ‘rest and nest’ season, staying warm, nourished, balanced and grounded is important. Autumn in Ayurveda is governed by Vata dosha which means we are much more likely to become lighter, drier, colder and more anxious. It’s so important in our weekly routine to create space and time to nourish ourselves from the inside out, making home-cooked meals like warming soups and dhals, keeping our skin moisturised by once or twice a week practising an Ayurvedic oil bath (full body massage) or going for an Ayurvedic massage and making sure you keep uplifted by going for daily walks in nature, practising yoga and pranayama. Here are two yoga poses to help keep you warm and grounded this autumn.

PARIVRTTA PRASARITA PADOTTANASANA
Revolved Wide Legged Forward Bend Pose

Start by practising six rounds of Sun Salutations plus one round of Moon Salutations, and then come into Five Pointed Star Pose. Take
a deep inhale, place your hands to your hips and bend backwards from the hips, lifting up through your chest; as you exhale, draw your navel into your spine, extend forwards and fold from the hips. Relax your head/neck and bring your hands on your mat in line with your big toes. Inhale, walk your hands to your right foot, exhale and twist, raising your right arm up. Five deep breaths here. Inhale, walk your hands to your left foot, exhale and twist, raising your left arm. Five deep breaths. Remember to breathe in and out through your nose. Inhale, bend your knees and rise up. Take a back bend as a counter pose and move into Goddess Squat. This pose stretches and strengthens, improves spine and hip flexibility, digestion, focus of mind and breathing quality, and helps with mind imbalances such as anxiety. It also works with the root, sacral, solar and throat chakras.

PASCHIMOTTANASANA
Seated Forward
Fold Pose


After continuing with your asana practice, come to sitting, making sure you find your sit bones, stretch your legs out and bring them together, and ensure your spine is tall. Inhale, stretch your arms up, lift, exhale and fold forward from the hips. Gaze at your toes or legs and stay for five deep breaths. Find your edge here by practising the Vedic principle of Ahimsa (compassion). Inhale, draw your navel into your spine, raise your arms up, and as you exhale, straighten your spine with your arms lifted and place your hands behind your buttocks for a gentle counter-back bend pose. Continue with your seated asana practice before coming to Kapalabhati (skull shining) pranayama and then Nadi Shodana (alternate nostril breathing). When practising pranayama, please ensure you are warm and comfortable keeping a straight spine so the nerve impulses travel smoothly up and down the spinal cord/nervous system. This pose stretches, strengthens and lengthens; it increases flexibility/range of motion, creates space in the chest for deeper breathing, and increases awareness and focus. It’s energising and relaxing, and improves alignment and posture.

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