Yoga for All Seasons: Autumn

Nichole Golden by Nichole Golden | October 13th, 2013 | 10 Comments
topic: Fitness, Yoga

Yoga in AutumnFall is the season of transformation. We can see this all around us in nature: the leaves are falling, the air is changing and we are harvesting an entirely new crop of fruits and vegetables.

It is important that we change with the seasons — just as nature does — by adapting our daily habits, yoga practice and food choices.

Ironically, it is only through change that was can stay grounded during this shifting season.

An Ayurvedic approach to autumn

According to Ayurveda, there are three primary doshas, or energies. Just as each person has a dosha that predominates, each season is also dominated by one of the three doshas.

The vata dosha is most prevalent during autumn. Vata governs movement in the body, as well as activating the nervous system and the processes of elimination. The qualities of vata are cold, dry, rough, light, changeable, irregular and moving. Vata is composed of the elements of air and space. Because of vata’s association with the nervous system, its state is often reflected in our mental health.

With the abundance of vata energy circulating during the fall season, our bodies and minds can become overwhelmed and out of balance. During this time of year, you may feel unsettled, ungrounded and unstable. But while we cannot change the seasonal weather shifts, we can maintain internal balance by adjusting our lifestyles to counter the predominant vata energy in nature. We do this by incorporating yoga poses, food and lifestyle choices that naturally hold the opposite qualities of the vata dosha.

5 fall yoga poses

During autumn, try to schedule your yoga practice at the same time every day and for the same length of time. This will help to build a routine and calm the chaotic vata energy. Do yoga poses that focus on the lungs and large intestines, as these are the two organs associated with the fall season.

1. Twists: Half Lord of the Fishes Pose, Noose Pose, Revolved Triangle Pose

2. Side Stretches: Revolved Head-to-Knee Pose

3. Backbends: Bow Pose, Bridge Pose, Camel Pose

4. Warrior I Pose and Warrior II Pose

5. Sun Salutations will also warm the body during the chill of autumn.

After your practice, enjoy a long Savasana (Corpse Pose) to stabilize the moving energy of vata.

Fall foods and herbs

It is important to eat three meals a day, preferably at the same time each day. Try to avoid skipping meals and sporadic grazing, and be sure to sit down while enjoying your food. Like all other lifestyle choices around this time, set a routine around eating.  Here are some insights to help guide your fall meal plan.

  • Eat lots of warm soups.
  • Choose foods that are warm, cooked and moist. Avoid raw veggies and salads, as these are vata provoking.
  • Eat two apples a day to aid with elimination.
  • Drink warm tea of fresh ginger, cardamom and cinnamon. This will warm the body and enhance circulation and digestion. If not this tea, aim to drink some kind of warm beverage.
  • Eat root vegetables to enhance your connection to the Earth.
  • Sweet, salty and sour tastes are calming to vata.

Lifestyle choices

  • Lights out for bed at 10:00 p.m.  Try to get a full eight hours of sleep and awake when the sun rises.
  • Consistent, moderate exercise regulates vata’s mobile nature, so make sure to schedule time for physical activity.
  • Curb your tendency to talk unnecessarily, and settle into the rejuvenation of silence whenever possible.
  • Use a neti pot to help keeps the lungs clear of congestion.
  • Apply oils to the skin to keep it most. This practice, called oleation, reduces the vata emotions of anxiety, depression, fear and nervousness.
  • Commit to a regular meditation practice to assist in quieting, centering and grounding the active vata mind.
  • Practice right nostril breathing: Close your left nostril using the ring finger on your right hand. Inhale through your right nostril for 6-8 seconds, then exhale through the same nostril for 5-7 seconds. Repeat for 7-10 rounds, a few times a day. This will enhance the sun energy that helps keep the body warm as the temperature drops.

fall yoga poses

Related Articles:

Perfect Pumpkin Recipes

Squash Is Superfood! 4 Yummy Recipes

Fall Recipes from Across the U.S.

7 Incredible Places to See Fall Foliage Close to Home

fall yoga poses

Yoga Products and Solutions:

Shop organic cotton Yoga Clothing

Browse eco-friendly Yoga Mats

Shop eco-friendly Yoga Props & Accessories

Perfect your practice with Gaiam Yoga Videos

fall yoga poses


  1. What a joy to find this article today along with my regular Gaiam email.

    I teach 5 element archetypal yoga which focuses Taoist acupuncture principles with Yin Yoga as a form of self acupressure. In my classes we have been talking a great deal about the lung/large intestine chi for autumn and the stomach/spleen chi that emerges in season transition and the irregular temps. It’s nice to see the consistence and connection with Auyrveda and the vata dosha. I will pass this blog on to my yoga student friends.

    Thank you so much for the contribution and for mentoring us all in actively participating with our health as we move through the seasons.

    Machelle | October 18th, 2012 | Comment Permalink
  2. What is the “Lord of the fishes’” pose????
    Ditto, “Revolved Triangle” and “Revolved Head to Knees” pose?

    Carol Summers | October 18th, 2012 | Comment Permalink
  3. Great questions, Carol. We’ve added links to explanations for how do each pose. Hope that helps!

    Gaiam Content and Social Media Coordinator

    Valerie Gleaton | October 18th, 2012 | Comment Permalink
  4. Love the Yoga for Fall guide! Very interesting and easy to share with my students.
    Thank you!

    Christy Studant | October 18th, 2012 | Comment Permalink
  5. Thanks so much for tihs article. Now I have yet another reason to love Gaiam!! I will be printing this and posting it on my wall or fridge or both. Thanks

    ava | October 18th, 2012 | Comment Permalink
  6. Hello!

    What is right nostril breathing?

    doe | October 18th, 2012 | Comment Permalink
  7. I have added some detailed instructions for right nostril breathing in the article! Thanks for the question!

    Nichole Golden | October 22nd, 2012 | Comment Permalink
  8. Very enlightening and cheerful Nikki!

    Mike Golden | October 23rd, 2012 | Comment Permalink
  9. Thank-you for all these lovely suggestions. ????????????????????????????????love this time of the year. ?????????????Yoga for life. ??

    Kathy Powers | September 18th, 2015 | Comment Permalink
  10. Hey Nichole, great post..!! Very interesting topic you have shared here. The information about ‘vata dosha’ is really good. All other tips about food, herbs and lifestyle are very helpful. Thanks for sharing such an amazing post. Keep it up. Will be back again. :)

    Chrysalis Yoga | January 4th, 2016 | Comment Permalink

Post a Comment

If you want to show your picture with your comment, go get a gravatar!