Yoga for Fall, the Pandemic, and Letting Go

Autumn is my favorite color.

“Autumn is a second spring when every leaf is a flower” ~Albert Camus

Nature is once again awash in the colors of autumn. I watched the sun peep out of the clouds after yesterday’s storm. It was shining magic light on the orange, scarlet, gold and plum tree branches. The hills glowed magenta at dusk.  

The Greek philosopher, Heraclitus. said,”The only constant is change”. 

We may embrace the impermanence of change as the leaves fall and we let go and prepare for a new season. However, transformation can also be unsettling. As daylight dims, we can lose our balance and feel ungrounded. The changing colors can personify the mystery of the unknown. 

This autumn is unique because the mystery and uncertainty of this post-pandemic time is profound. As the vivid autumnal colors shift to a palette of sepia, bronze and grey, we wonder what comes next? How can we surrender to not knowing and still harvest joy, calmness and well-being in this challenging time?  We can cultivate a spiritual practice that intertwines yoga and Buddhism. A path that promotes a healthy body and a still mind offers many benefits that may be helpful.  

I have previously described some practices for fall. Please see 

http://peacemountainyoga.com/2018/10/09/yoga-for-fall/

Briefly, Ayurveda (the sister science of yoga) is a system of balancing the energies in the body as well as their connection to nature, which includes the seasons. The main energies are known as doshas and the vata dosha is prominent in the fall. Vata is composed of the air and space element; an excess of this energy may make us feel unsettled. Think about the recent storms in our area. Just like we secure our outdoor furniture, we need to ground ourselves and connect to the earth element or risk being swept away with the swirling winds of vata.

Therefore, we choose yoga poses that calm and ground our energy during these times. Here are a few poses that promote strength, stability and stillness. Do not rush through them.  Try to hold each one for several breath cycles:

Downward Facing Dog (Adho Mukha Svanasana) – feel the connection of your hands and feet to the earth as the body warms from the inside out and the lungs expand. 

Warrior Poses (Virabhadrasana l and ll) – always find the stability and strength of the pose before focussing on the form. Come into stillness with the gaze of a peaceful warrior. This invites channels of energy to open as your body aligns naturally.  

Forward Bends – These poses calm the nervous system and allow you to turn in towards yourself.

Twists – When done correctly twists support the back and spine as well as stimulate the circulatory and digestive systems, liver and kidneys. Come into the twist gradually and remember to inhale to lengthen the spine and exhale to deepen the twist.

Gentle Backbends –  Practice bridge pose or supported bridge pose using a block – backbends can help bring your body into balance and strengthen your hips, back and shoulders. Backbends open the chest and stimulate the heart chakra. They allow us to open and accept emotions as they arise. 

Savasana – This is an essential part of any yoga practice or sequence. It is deeply restorative for the entire system. Begin your practice with a positive affirmation that embraces the changing seasons. Extend your savasana for at least 20 or even 30 minutes in the autumn months for emphasized release.  As you settle in, try to picture just one leaf as a colorful flower and allow its hues to envelop you in a golden light radiating from your heart center as all of your senses rest in peaceful awareness. Let it go.

Lessons from Tree Pose 

Tree Pose (Vrksasana) – Tree pose is the quintessential pose for fall and the ultimate symbol of the season. It helps us to connect to our roots and grow upward and outward. “Stand tall and steady like the oak”, we are told. Oak branches often break in a strong wind. Although their roots remain, flexibility can be lost.

Rather, I say, “Stand like a bamboo tree” and  learn from the following Zen practices: 

 – Bend but don’t break – bamboo trees sway gently in the breeze but their trunks stay firmly rooted in the ground. This gentle swaying is a symbol of humility.  

– What appears weak may be strong – a bamboo tree may not look impressive at first sight but it may be the only tree left standing after a big storm. It is not fragile. Stand like this tree, knowing you are as strong as you need to be. 

– Be always ready – other types of wood need a lot of processing and finishing but the bamboo needs little of that. You are “always ready” just as you are.

– Unleash your power to spring back – we will soon face a winter of uncertainty. Bamboo is a symbol of good luck as the New Year is celebrated in Japan. It represents the ability to spring back after the adversity of being held down by the heavy snow.

– Find wisdom in emptiness – the hollow inside of the bamboo reminds us that we are often too full of our own preconceived notions and conclusions and have no space for anything else. When we open our minds to receive wisdom from nature, we can let go of old notions, fears, and prejudices and take in new possibilities. 

– Commit to continuous growth – bamboo trees are one of the fastest growing plants – you too are always growing when you balance effort with ease. Take time to rest and time to grow. Get plenty of sleep. Routines are helpful.  Exercise, read, walk, and enhance your immune system with seasonings such as turmeric, cardamon and ginger which are especially  beneficial during autumn. 

– Express usefulness through simplicity – we should do the same. Keep it simple. Do not over schedule or over stretch. Enjoy simple meals and smaller portions. Unclutter. Recycle. Autumn is a wonderful time to unplug from social media, let go of grudges, and forgive. Simply rest. “Yoga is 99 percent waste removal” ~TKV Desikachar

Cultivating mindfulness –  Cyndi Lee reminds us that the notion of union is at the heart of both Hatha yoga and meditation practice. We cultivate mindfulness by watching our thoughts arising and passing as we sit on our cushion. However when our mind is focused on our aching back or knees ,

It becomes difficult to meditate. She describes a short yoga practice specifically designed for meditators. I will reference these poses. You can also practice the poses above before sitting on your mat or cushion. They will strengthen your back and abdominal muscles, and increase flexibility so you can sit and practice in comfort. 

Pranayama – Mindful breathing practices are shared by Yoga and Buddhist traditions. There are many breathing practices to help you get grounded. You may want to try box breathing (sama VrittI). Sit in a comfortable position and take a few deep breath to guide your awareness to the present moment. Then count to 4 as you inhale, hold the breath for a count of four, exhaling for four, and then holding at the bottom for a count of four and repeat several times then release.  

This autumn begin your day with a physical yoga practice. Then sit quietly and try a warming pranayama practice such as the one above. A relaxed body and calm breath soon will become your gateway to stillness as you begin your meditation practice.      

Thich Nhat Hahn often reminds us to cultivate mindfulness with breath awareness. Here is another helpful practice that I use as I sit on my cushion or rest in supine. I repeat the following to myself and offer it to my students.

“Breathing in, I see myself as a flower (leaf)
Breathing out I feel fresh.
Breathing in, I see myself as a mountain (bamboo)
Breathing out, I feel solid.
Breathing in, I see myself as space
Breathing out, I feel free.”

References:

1. 7 Symbolic Meanings of Autumn by Kirsten Nunez.
2. Yoga for all Seasons: Autumn by Nichole Golden: gaiam.com
3. Get Grounded: An Autumn Yoga Sequence for Calm and Stability by Louise Longson: balancegarden.co.uk
4. Let your Leaves Fall: 5 Yoga Poses to Release the Old and Prep for the New by Karson McGinley:chopra.com
5. Grounding Yoga Practices for Vata Season by Daniel Sannito 
6. Presentation Zen: Be like the Bamboo: Seven Teachings from the Japanese Forest by Garr Reynolds 
7. What’s the Connection between Yoga and Buddhism? By Cyndi Lee: The Tricycle Community: Three Teachings.