Autumn Practices

Sharad Ritucharya

Autumn is the season of transition - the movement from summer’s heat to winter’s cold, from expansion to contraction, from outward to inward. In Ayurveda, this is vata season, when the qualities of change, movement, and instability peak. The wise practitioner grounds, warms, and stabilizes.

The Nature of Autumn

Seasonal Qualities

Autumn brings:

• Dry (ruksha): Leaves crisp, air loses moisture
• Light (laghu): Lightness after summer’s ripeness
• Cold (shita): Increasing as the season progresses
• Mobile (chala): Wind, change, movement
• Rough (khara): Textures become rougher
• Clear (vishada): Clear skies, clear air

These qualities increase vata. What moves can also scatter.

What Happens to the Body

In autumn:

• Vata naturally increases
• Nervous system can become agitated
• Digestion may become irregular
• Skin and mucous membranes dry
• Joints may become stiff or achy
• Anxiety and restlessness increase
• Sleep can become light and interrupted
• Energy may scatter

Autumn Diet

Grounding and Warming

Favor:

• Warm, moist, cooked foods
• Healthy fats and oils
• Sweet, sour, and salty tastes
• Grounding root vegetables
• Well-cooked grains
• Warming spices (but not too hot)
• Soups, stews, casseroles
• Regular meal times (critical for vata)

Reduce:

• Cold, dry, raw foods
• Bitter and astringent tastes
• Salads and raw vegetables
• Dried foods (crackers, chips)
• Excessive caffeine
• Irregular eating

Autumn Foods

• Grains: Oats, rice, wheat, quinoa (well-cooked)
• Legumes: Well-cooked, well-spiced legumes (mung, red lentils)
• Vegetables: Root vegetables, squash, beets, carrots, sweet potato
• Fruits: Cooked apples, pears, grapes, figs, dates
• Dairy: Warm milk with spices, ghee, fresh cheese
• Proteins: Eggs, nuts, seeds; meat if used
• Oils: Sesame oil (especially), ghee, olive oil

Warming Spices (Moderate)

• Ginger: Warming, digestive
• Cinnamon: Warming, sweet
• Cardamom: Warming, grounding
• Cumin: Digestive, grounding
• Fennel: Slightly warming, sweet
• Nutmeg: Warming, calming

Avoid excessively hot spices that could dry further.

The Importance of Oil

Fat is essential for vata season:

• Liberal ghee in cooking
• Oily dressings on food
• Sesame oil (internal and external)
• Nuts and seeds
• Adequate fat at each meal

This combats the drying quality of the season.

Autumn Routine

Routine Itself

Routine is the primary medicine for vata:

• Consistent wake time
• Consistent meal times
• Consistent sleep time
• Regular daily practices
• Minimal change and chaos

The more the external world changes, the more internal consistency matters.

Abhyanga (Critical)

Daily oil massage is essential in autumn:

• Warm sesame oil (most grounding and warming)
• Apply liberally to entire body
• Give special attention to feet, scalp, ears
• Allow oil to penetrate 15-20 minutes
• Follow with warm (not hot) bath

This is the single most important autumn practice.

Stay Warm

Begin adapting to increasing cold:

• Dress warmly, especially protect neck and ears
• Warm drinks throughout day
• Keep the home warm
• Avoid drafts and wind exposure
• Don’t let the body get cold

Exercise Adjustment

Modify for vata season:

• Slow, grounding practices preferred
• Avoid excessive intensity
• Keep warm during exercise
• Stay indoors in wind
• Yoga, walking, swimming
• Save vigorous exercise for morning pitta time

Autumn Practices

Yoga

Adjust practice for autumn:

Asana:

• Slow, grounding practice
• Long holds in stable poses
• Standing poses for grounding
• Forward folds (calming)
• Gentle twists
• Extended shavasana
• Warm room
• No rushing

Pranayama:

• Nadi shodhana (alternate nostril) - balancing, calming
• Gentle ujjayi - warming without heating
• Slow, deep breathing
• Avoid aggressive or rapid breath practices
• No extended breath retention initially

Meditation:

• Regular, consistent practice
• Mantra or breath focus (not empty awareness initially)
• Guided meditation or visualization helpful
• Keep warm during sitting
• Don’t force stillness; allow it

Daily Practices

• Sesame oil everything: Abhyanga, nasya, ears, food
• Warm water: With lemon in morning, throughout day
• Early to bed: Vata depletes with late nights
• Minimize stimulation: Less screen time, less multitasking
• Nature: Walks in nature (not windy days)

Constitutional Adjustments

Vata in Autumn

Vata types are most challenged:

• All autumn recommendations apply fully
• Extra attention to routine
• More oil, more warmth, more grounding
• Reduce travel and change if possible
• Seek company and warmth
• Be very gentle with yourself

Pitta in Autumn

Pitta types may enjoy early autumn:

• Cooling after summer’s heat
• But don’t overcool
• Maintain some warming practices
• Watch for pitta pushing through vata’s instability
• Transition gradually to warming regimen

Kapha in Autumn

Kapha types handle autumn relatively well:

• Their stability balances vata’s movement
• But don’t become too sedentary
• Maintain adequate exercise
• Watch for late autumn damp increasing kapha
• The grounding practices suit them

Autumn Challenges

Vata Aggravation

Signs of excess vata:

• Anxiety, worry, fear
• Scattered attention
• Dry skin, cracked lips
• Constipation
• Gas and bloating
• Joint pain
• Insomnia
• Weight loss

Address through:

• All the grounding practices
• More oil, more warmth, more routine
• Reduce stimulation
• Abhyanga daily
• Warm, unctuous food
• Regular sleep schedule

Seasonal Transitions

The body can struggle with change:

• Colds and flu often strike during transitions
• Immune system adjusting
• Support with warming, nourishing practices
• Rest more during the transition
• Don’t push through fatigue

Grief and Letting Go

Autumn’s energy relates to release:

• Leaves fall, things die back
• The lungs (associated with grief) are active
• Sadness may arise
• Old grief may surface

Work with this:

• Allow feelings without drowning in them
• Spend time in nature
• Practice acceptance
• Support through grounding and warmth
• Seek support if overwhelmed

Constipation

Common vata issue:

• More warm water
• More healthy fats
• Triphala before bed
• Abhyanga to abdomen
• Avoid dry foods

The Wisdom of Autumn

Autumn teaches:

Letting go: The trees release their leaves. What are you holding that could be released?

Grounding: As the world moves and changes, find stability within. Return to what is steady.

Preparation: Winter comes. This is the time to build reserves, establish routines, strengthen the foundation.

Impermanence: Everything changes. The beauty of autumn is in its transience. Let this teach acceptance.

Ground yourself as the world swirls. Oil the joints as dryness increases. Light the internal fire as external cold approaches. Hold steady as the leaves fall. Autumn is the teacher of stability amid change.