As we move into the final month of the beautiful season of Autumn, it’s a perfect time to reflect on the many gifts this time has given. From the vibrant foliage to the crisp air, Autumn is clearly a potent season of transformation and growth.
As we touched on in our last blog, in Traditional Chinese Medicine (TCM), Autumn is a time to support the lungs and intestines, and to reflect inwardly and let go of what no longer serves us. It’s crucial to heed this call from nature, so that we can move into the cooler months feeling strong and vital – both physically and energetically.
The lungs play an important role in our respiratory system and are responsible for inhaling oxygen and exhaling carbon dioxide. They also contribute to maintaining your body’s immune system. During Autumn, the air becomes drier and cooler, which can put a strain on your respiratory system, making it more susceptible to certain illnesses. So, it’s really important that we strengthen our lungs before we move into winter.
The large intestine is also linked to Autumn and plays a vital role in eliminating waste and toxins from the body. The large intestine is responsible for absorbing water and electrolytes from the undigested food that passes through it. A healthy digestive system is essential for overall health and wellbeing, and this is especially true during Autumn when the body needs more fluids to stay hydrated.
On an energetic level, now is the time to let go! As the trees shed their leaves and prepare for the coming winter, it’s necessary for us, too, to let go of what no longer serves. Perhaps there are certain habits or behaviours that you feel you’d like to release. Right now is a ripe moment to surrender negative emotions or patterns that may be holding you back. If we refuse to let go, we can become stagnant, and stuck in old patterns and beliefs that prevent us from moving forwards. This can manifest as physical symptoms like tension and stress, and emotional symptoms like anxiety and depression.
By supporting the lungs and digestive system, you can also support your immune system to be better equipped to face the challenges of winter. And, by letting go, you can create the space for new experiences and opportunities in your life.
Rituals to cultivate gratitude and mindfulness
Try integrating these poses and practices to cultivate gratitude, mindfulness, and a positive mindset as we move towards winter.
Full Yogic Breath
Yes, we know we’ve said it before, but we’ll say it again – don’t forget to breathe! One of the most effective ways to support your lungs and let go of negativity is with deep breathing exercises.
How to: Full Yogic Breath/Dirga Pranayama
Dirga Pranayama is a simple breathing technique that can help you feel more calm, centred, and energised. It is also great for increasing lung capacity (hence, supporting the lungs!).
Start by coming to a comfortable seat with your spine straight and your shoulders relaxed
Place your hands on your belly and close your eyes
Take a deep inhale through your nose, filling your belly with air, then exhale slowly, letting your belly fall back towards your spine
Next time you inhale, fill your belly and expand your ribcage. Hold for a moment at the top of the inhale, then exhale slowly through your nose
With the next inhale, fill your belly, ribcage, and upper chest. Hold for a moment, then exhale slowly
Continue like this for 5-10 minutes – starting slowly at first and always listening to your body
Once complete, gently open your eyes and take a moment to notice how you feel
Yin Yoga
Yin yoga is a wonderful practice to prioritise rest and relaxation, and release tension in your body. The following poses also have the added benefit of supporting and nourishing the digestive system (remember to hold for at least a few minutes):
Shoelace Pose
Shoelace pose is a deep hip opener that can also help to stimulate the digestive organs. Sit on the floor with your legs extended out in front of you then cross your right leg over your left knee, placing your right foot on the floor outside your left hip. Then, bend your left knee and place your left food on the floor outside your right hip. Your knees should be stacked on top of each other (as much as is possible) and the tops of both feet on the floor (again, as much as possible). Hold for three to five minutes, rest in between, then repeat on the second side.
Dragon Pose
Dragon Pose deeply stretches the groin and hips and can also help to stimulate digestion. Begin in a low lunge position with your right foot forward. Lower your left knee to the floor and slide your left leg back as far as you can, keeping your hips square to the front of your mat, and one hand on either side of the knee (you can use blocks under your hands for extra support if you like). Keep your right knee above your ankle and rest your right shoulder on your right leg as you drop your head down. Hold for three to five minutes, rest in between, then change sides.
Caterpillar Pose
This gentle forward fold is great for stimulating the digestive organs and supporting the associated meridians. Begin sitting on the floor with your legs extended out in front of you. Slowly fold forward over your legs, allowing your head to drop down. Relax your arms beside your legs or wrap them underneath the knees. For extra support, you can bring a block under the head or a bolster under your knees. Hold for three to five minutes.
Gratitude journaling
Take a few moments each day to reflect on the things in your life that you are grateful for. Write them down in a journal or notebook and take the time to really reflect on why you are grateful for them. This simple practice can help you to shift your focus away from negativity and towards optimism.
As you reflect on the beauty and abundance of Autumn, carry these practices with you into the colder months, and continue to cultivate gratitude and mindfulness throughout the year.
Let us support you on your journey. We have a delicious Autumn collection of on-demand videos full of yoga, meditation, and breathing goodness for you to enjoy at home. Head here for the details and a taster of the series.
