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Ayurvedic Tips for Late Fall/Early Winter

10/15/2023

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We are a good month into fall here in CNY now. The trees are showing off, families are heading in droves to the pumpkin patches and apple farms, Halloween displays are popping up, and we’ve replaced the petunias and dahlias with mums. I have to admit I love pulling out the cozy sweaters and boots. Fall is my favorite season. I just wish it lasted longer.

Yoga’s sister science, Ayurveda (literally, “the science of life”), is all about living in harmony with nature. So when the seasons shift, there are some shifts we can make, too, to help us adjust. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water).

In the Northern Hemisphere, late autumn and winter are considered Vata season. The weather is more consistently rough, cold, and dry, and we might feel that manifesting in our bodies as dry skin, chapped lips, dry hair, and cold appendages.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Vata season (late fall and winter).

  • There’s a reason we crave comfort food this time of year. Eat warm or hot foods that are high in protein and fat, such as soups and stews, cooked grains, and steamed veggies. Indulge in grains, including sourdough or ezekial bread.
  • Eat from the seasonal harvest: apples (with skins), squash, root vegetables, and greens.
  • Reduce intake of raw, cold, and dry foods.
  • Establish a consistent daily routine, waking up, eating meals, and going to bed at the same time each day.
  • Incorporate a daily meditation practice. Be sure to cover your lap with a blanket or wrap yourself in a warm meditation shawl.
  • Practice Abhyanga, daily self-massage with oil. Sesame oil is a great choice for this season because it is warming as well as moisturizing. Warm the oil in a sink of hot water, then apply oil to the whole body, starting with the feet. Use long strokes on the long bones and circular motions around the joints, torso, low back, and hips.
  • Choose slower, gentler forms of exercise, such as walking, biking, tai chi, and yoga. 
  • Balance activities with plenty of rest.
  • Dress in warm layers and consider a hat or hood. Consider wearing warming colors such as red and orange.
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The Winds of Yoga - Pancha Vayu

10/8/2023

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Prana is energy, the orchestrating life force that animates our bodies. In yoga and ayurveda, it is broken into five subdivisions, or currents, of Prana. The five vayus are:
  • Prana vayu: Not to be confused with “big P” Prana, “little p” prana is inward moving energy, responsible for inspiration, vitality, and enthusiasm. It is located in the chest and head.
  • Apana vayu: Downward moving prana, responsible for elimination and grounding. It is located in the lower abdomen and pelvis.
  • Samana vayu: Responsible for assimilation, discernment, and absorption. It is located in the navel and solar plexus.
  • Udana vayu: The upward moving breath, responsible for speech, communication, expression, and spiritual development. It is located in the throat.
  • Vyana vayu: Responsible for circulation of Prana, expansiveness, pervasiveness, movement, and coordination. It is located throughout the body.
The vayus don’t work alone. They are part of a system, and it might make more sense if you think of the way you process daily events. You take in food, liquid, information, and experiences. You process everything that you took in, absorbing what you need and eliminating the rest. As a result, you are nourished, and there is physical and mental growth. There are many things we can do to balance the five vayus, including yoga, pranayama (breathwork), meditation, and living in harmony with nature. By balancing the five vayus, we can improve our overall health and well-being.

When the five vayus are in balance, we experience physical, emotional, and mental well-being. However, if one or more of the vayus becomes imbalanced, it can lead to a variety of health problems.
Here are some examples of how the five vayus can manifest in our daily lives:
  • Prana vayu: When prana vayu is strong, we feel energetic, motivated, and enthusiastic. When prana vayu is weak, we may feel tired, sluggish, and depressed.
  • Apana vayu: When apana vayu is strong, we are able to eliminate waste products easily and effectively. When apana vayu is weak, we may experience constipation, diarrhea, or other digestive problems.
  • Samana vayu: When samana vayu is strong, we are able to digest our food and assimilate nutrients efficiently. When samana vayu is weak, we may experience indigestion, bloating, or other digestive problems.
  • Udana vayu: When udana vayu is strong, we are able to communicate effectively and stand up for ourselves. We may also feel a strong connection to our spiritual selves. When udana vayu is weak, we may have difficulty speaking up or expressing ourselves. We may also feel lost or disconnected from our spiritual selves.
  • Vyana vayu: When vyana vayu is strong, we have good circulation and coordination. We are able to move freely and easily. When vyana vayu is weak, we may experience fatigue, muscle weakness, or stiffness.
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Warrior 1 Pose/Virabhadrasana

10/1/2023

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Warrior 1 is a common posture in most styles of yoga. In Kripalu yoga, it is simply known as Warrior, while the pose often called Warrior 2 is known as Side Warrior. Does it seem odd to have so many warrior poses in a practice that is known to be peaceful and non-violent? After all, warriors typically go into battle. Warrior 1 is a powerful pose, and the ”opponent” is usually considered to be ignorance or evil. Think of yourself as a peaceful or a spiritual warrior, slashing negativity and stress with your imaginary sword.

Sanskrit:
Vira = Hero, Brave; Bhadra = Blessed, Virtuous, Auspicious; Asana = Pose; Eka = One

(veer-uh-buh-DRAH-sah-nah EH-ka)

Benefits/Purpose:
This pose strengthens the legs, buttocks, back, abdomen shoulders, and arms.  It stretches the legs, hip flexors, abdomen and chest, and it facilitates digestion while supporting the immune system.


Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have heart disease or high blood pressure or if you are struggling to balance, keep your hands on your waist and avoid long holds in this pose. If your knees are weak or you have any recent or chronic injuries or pain in the shoulders, knees, hips, or legs, you may want to avoid the posture.


How to Practice:


  1. Stand in Tadasana at the front of your mat, hands on your waist.
  2. Step back with your left foot, about a leg’s length, keeping the feet hip width apart, (like your feet are on railroad tracks). Bend your right knee over the ankle. You can keep your back heel lifted “Kripalu style” (this version is often called a high lunge) or plant the left heel with the toes pointed toward the left upper corner of your mat. If you right knee is past the ankle, step the left foot back more.
  3. Move your tail toward the ground to lengthen the low back, and press the left thigh back.
  4. Raise your arms overhead into a parallel or “V” position. Draw your upper shoulder blades out  away from the spine and the bottom tips of the shoulder blades in and down;  reach up with soft fingers.
  5. Inhale and lengthen up out of your waist, exhale as you arch your upper back, keeping your neck in line with the spine. Keep the sternum lifted, and avoid collapsing in the low back.
  6. To release, lead with your chest to come up straight, then lower your arms and bring your hands onto your front thigh. Lean into the thigh as you step your back foot forward into Tadasana.
  7. Rest and observe, and repeat on the other side.
Modifications/Variations:
  • Keep the hands on the waist.
  • Practice with a straight spine or just a slight arch in the back.
  • Take a smaller step back.
  • Come into a low lunge with hands supporting the low back or front knee.
  • Bring arms into Goddess position or clasp your hands behind your back.
  • For a flow; inhale as you straighten front leg; exhale as you bend it.
  • Humble Warrior.
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    Dena D. Beratta

    Honored to teach, but always a student.

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