Yoga For Seasonal Transitions
5 Koshas Yoga Teachers share tips for navigating the end of summer transition.
The end of summer can signal a change—in your schedules, in your energy, even in your mood. How can yoga help you navigate the seasonal transition to fall?
“I notice that I naturally begin to slow down in tune with the slow progression of nature and rhythm of the outside world,” says Karey Krampota, RYT-200. “My awareness and focus begins to turn more internally to self rather than outwardly to the world around me.”
“Shorter days signal a return to routines and part of that is a regular yoga practice,” adds Mary Hilliker, E-RYT 500, C-IAYT. “Asana helps take care of the aches and pains and change in digestion that can come with the transition to fall. Pranayama (breathing practices) helps me have more steady and stable energy, something that can be more challenging with less light. A bhavana (feeling quality) of light can be helpful as the days grow shorter. “
Breathing Techniques To Support Seasonal Transition:
Krampota adds that utilizing breathing techniques, and especially Pranayama, helps with resetting into the seasonal shift. “When the time changes to short days and longer nights, my energy level is lower. The most support I find is in practicing Antara Kumbhaka Pranayama. In Yoga, Antara means inner. Kumbhaka means breath retention. Antara Kumbhaka is a breath technique that offers you the option to hold your breath after inhaling to retain air in your lungs.”
Benefits of Antara Kumbhaka:
- Increased energy
- Increased lung capacity
- Reduces anxiety and stress
Krampota adds that if you have mental health concerns, cardiovascular conditions, high blood pressure, or respiratory conditions, be cautious or avoid this breathing technique. Talking and consulting with your medical provider is recommended before trying.
How Can You Practice Antara Kumbhaka?
- Begin, in a comfortable seated position.
- Inhale, slowly and with ease filling your lungs fully with your breath.
- Hold, your breath for a comfortable amount of time.
- Exhale, slowly and gently release your breath.
Krampota offers this breath practice example and recommends making adaptations that work best for you.
Start with taking a few breathes with your natural breathing rhythm.
- Inhale 4 Seconds. Hold 1 Second. Exhale 4 Seconds.
- Inhale 5 Seconds. Hold 2 Seconds. Exhale 5 Seconds.
- Inhale 6 Seconds. Hold 3 Seconds. Exhale 6 Seconds.
- Inhale 5 Seconds. Hold 2 Seconds. Exhale 5 Seconds.
- Inhale 4 Seconds. Hold 1 Second. Exhale 4 Seconds.
End with taking a few breathing in your natural breathing rhythm.
Yoga Postures To Support Seasonal Transition:
“One of my go-to postures is Downward Facing Dog. There is nothing more powerful,” adds Hilliker. “I focus on lengthening my exhale and engaging my abdominal muscles as I do it. It’s a strong but calm posture.”
Along with yoga, other activities or routines can help with seasonal transitions.
“I find that starting and ending my day with connection to the sunrise and sunset offers support in this transition,” says Krampota. “In this ritual, I begin my day with drinking my morning coffee while taking in the light provided from the sunrise. I set intentions and goals for the day ahead. I end my day with taking in the last bit of light provided from the sunset. This offers time for reflection about my day and how my intentions were
honored and if goals were met. This helps support releasing from my day into my night routine.”
Hilliker adds, “Walking outside in the morning or by noon really helps keep my internal body clock more normal.”
If you want further inspiration and practices, check out the Video-on-Demand programs:
- How to Calm Down with Yoga by Mary Hilliker. View Program HERE
- Rest & Restore Yoga with Annie Lockwood. View Program HERE
- Yoga For Seasonal Changes with Mary Hilliker, View Program HERE