Welcoming The Shifting Winds Of Autumn
The Autumn Equinox represents the start of Autumn in the Northern Hemisphere. An equinox (which happens twice per year: spring and fall) balances the energies of light and dark. As with the start of any new season, we must embrace change and fall into rhythm with the cyclical way of the natural world in order to remain balanced. The Harvest moon falls on September 17th, extremely close to the Autumn Equinox on September 22nd, signifying a time to harvest the abundance of growth we’ve worked toward throughout the spring and summer seasons (on our mats, in our gardens, and in our personal lives)—calling us to sing our gratitude, reflect on all we’ve accomplished and cultivated, and to gracefully begin to let it all go.
After the fiery, outward energy of summertime—a time of ecstasy in so many ways—the shift into the fall season can feel intense. Change surrounds us: Leaves begin to turn shades of yellow, red, orange, and brown. A new chill enters the air. Days get shorter while darkness spreads like a blanket of quiet. Soon autumnal winds will swirl leaves off the tree branches, leaving behind naked skeleton limbs. We may find ourselves both excited to indulge in the comfort of cozy clothing, hot coffee, and quieter evenings all while mourning the exuberance of summer—and struggling to let go of the busyness that comes with it. In this time of fall transition, we can turn to the Earth for stability and wisdom if we feel ungrounded or need support in holding the duality of harvest and death that hangs in the air on cool mornings.
Autumn invites us to embrace the stability of schedules, refine our boundaries, and inquisit into our ability to balance work and rest, productivity and creativity, light and dark. It dances in the celebration of bountiful harvests and requires a certain degree of “doing” as we collect and preserve the land’s abundance, make herbal medicines we’ll need in the colder months, and tidy up other projects before wintertime. And yet it also invites us to open ourselves to and welcome the peace of the death so much of the natural world experiences this time of year. Of course, this is our time to allow the youthful sensation of summer to fall away, release excess commitments and obligations, and begin to quiet our body and mind, slow down, and turn inward.
When we do not resist the necessary shifts Autumn brings, we connect more deeply with ourselves, appreciate the seasonality of our lives, build a stronger ability to discern, and learn to cultivate a greater sense of balance in all aspects of our lives—from our yoga practice to our relationship with the land (and the nourishment it provides) to how we care for ourselves and exist within the greater fabric of all that is.
The Fall Transition And Our Yoga Practice
As we transition into fall, we’re asked to reflect upon the growth and abundance that we’ve experienced throughout the summer months. There is a desire to anchor and ground all that we have cultivated so that we feel supported during the seasonal change. Even though many of us mourn the aliveness that is summer—the vibrant warmth and flourishing connections—we find ourselves beginning to turn our gaze inward once again.
We may start craving more of a balance between outward connections and our own depth and self-study. Time on the mat may turn into a deeper and more inquisitive experience of self-exploration physically, mentally, emotionally, and spiritually. We may feel more called to sign up for classes, workshops, and other educational pursuits. We may want to dive deeper into a particular aspect of our practice—and now feels like the time to do so. Just as the children return to school, we too seek routine and boundaries that we may not have had (or desired) during the summer months. Our practice schedule may become more routine as fewer distractions and social obligations pull us away from our mat.
Pranayama (breathwork) may become more accessible as the air cools and the humidity begins to dwindle, allowing us a deeper connection with our breath. As we’ll see later, the Metal Element (associated with the season of Autumn) governs the lungs, encouraging a pulsing, yet focused vitality throughout our entire being.
Reflection For Fall / Journal Prompts
Where do I crave more routine and boundaries in my life?
Do I feel grounded in myself?
What does stability and security look like for me?
What is my relationship with slowing down like?
Is there a subject or aspect of my yoga practice (or another area of life) that I’d like to explore more deeply?
Are there any creative projects or nourishing hobbies I want to dedicate myself to more?
What feels stagnant or needs to be released in my life right now?
What do I need to slow down, “do” less, and “be” more?
Chakra Associated With Fall: Root Chakra
The fall season is connected to the Root Chakra, also known as the Muladhara Chakra. This chakra is represented by the element of Earth and is associated with the qualities of stability and security both in alignment with our basic needs (food, water, shelter) and our emotional needs (feeling safe and connected). When our needs are met physically and emotionally, we are more equipped to navigate the changes around us and within us in a grounded and healthy manner.
The color associated with this chakra is red! Some fun things you can do to encourage the qualities of this chakra into your every day are…wear red! Whether that's a red shirt, a red scrunchie or some red lipstick, let this color support you in feeling grounded and embodied. Eating root vegetables and the crowd-pleasing favorite dark chocolate (shoutout to Justina for always recommending this sweet treat post-Reiki!) can also encourage grounding energy throughout your system. Even though the weather is getting cooler, step outside barefoot and feel the dirt and grass beneath your feet. Take deep breaths and pull the earth energy up through your feet and into your heart. Brown and black can invoke the same energetic effects, so play with those as well if they call to you.
Below are some grounding poses that stimulate the Muladhara or Root Chakra:
Child's Pose
Sukhasana (easy seat)
The Warrior Poses
Malasana
Fall Through A Traditional Chinese Medicine (TCM) Lens
According to the 5 Element Theory of Traditional Chinese Medicine (TCM), our internal environment mirrors our external environment. Although we cannot truly separate these elements because they all influence one another in different ways, we’re going to focus on two elements this season: the Earth Element and the Metal Element. The Metal Element represents the season of Autumn; however we thought it was important to include the Earth Element, which represents the end of summer and the transition between seasons.
As we begin to transition from the yang energy of summer into the more yin energy of Autumn, we may crave the grounding and foundational qualities that the Earth Element has to offer as well as the clarity and boundaries that the Metal Element invites.
The Earth Element is known as the Mother Element, responsible for nourishing our organs and balancing our digestion. During any change, especially a change in season, we tend to see a shift in our digestion. This element asks us to seek stability without becoming stagnant. It invites us to connect, nurture, and support ourselves as well as others while simultaneously becoming more self-reliant.
The emotion associated with the Earth Element is worry, so when we’re out of balance, excessive concern for others to the point of sacrificing our own needs may become a pattern. When in balance, this element invokes feelings of sympathy, compassion, and practicality.
The meridians governed by the Earth Element are the Spleen Meridian (yin) and the Stomach Meridian (yang). This element governs the mouth and muscles as well.
Spleen Meridian: https://www.pinterest.com/pin/818599669792779499/
stomach meridian: https://www.pinterest.com/pin/1125968650364812/
The Metal Element encourages us to seek clarity through the practice of discernment, allowing us to weed out the excess chatter that no longer serves us. It asks us to have clearly defined boundaries from beginning to end. As we transition into Autumn, we have a need for structure and routine, but also must learn to let go and be supported. In order to continue to nourish the intimate connections we’ve formed during the summer months, we must be able to soften our boundaries. Structure is important, however, it can hold us back from some of the deeper connections that are important as well. So it’s all about finding that sweet delicate balance between firmness and softness in all aspects of our life.
The Metal Element is associated with the emotion of grief. There is a lot of change and sometimes loss during transition periods—and that is especially this time of year. Remember that loss does not always mean physical death, but can refer to the loss of summer and how magnetic and vibrant the world around us and within us may have felt over the past couple of months. It’s important to acknowledge the foundations we’ve laid thanks to the help of the Earth Element, as they will keep us feeling grounded and able to navigate the feelings of grief and loss thrown our way.
The meridians governed by the Metal Element are the Lung Meridian (yin) and the Large Intestine Meridian (yang). This element governs the nose and skin as well.
lung meridian: https://www.pinterest.com/pin/71987294037029884/
Large Intestine Meridian: https://www.pinterest.com/pin/273523377361796892/
Poses To Support The Earth & Metal Elements
Earth Element:
Finding a sense of stability without getting stagnant is the best recipe for the Earth Element. Anything that stimulates the quads, groin, and stomach will stimulate the energy flow of this element, thus influencing our digestion and overall sense of grounding.
Child’s Pose
Virasana variations
Bhekasana variations
Sphinx
Low lunge / anjaneyasana (groin)
Pigeon (upright position to stimulate quads)
Camel Pose
Metal Element:
Clarity is the Metal Element's best friend. Clear and articulate instructions are key to finding structure and support within your practice. Any poses or movements that open your chest and access your deltoids will affect the energy flow of this element. Using props may also provide a sense of structure and support that allows you to soften your boundaries and relax into the poses a little more.
Cactus Arms
Puppy Pose (arms wide to top corners of mat)
Supine twist with cactus arms
Prone Pec stretch
Supported bridge with arms out wide
Acupressure For Supporting The Spleen Meridian
An acupressure point is a point on the body that can be stimulated through pressure to help maintain the flow of vital life force energy (a.k.a. Qi).
Spleen 21, also known as “The Great Embrace” is located along the spleen meridian and is primarily used to relieve whole-body pain. This point also helps nourish our internal organs and support our digestion while tending to any overall weakness or aching in our limbs. Additionally it regulates the flow of Qi and blood.
“The tissue network channels emerging from this point “represent the distribution of nourishment to all parts of creation” and as we empower this point and meridian, it becomes more possible to recognize that “enduring [the] fullness [of life] comes from embracing the whole as one, and as one’s self.”
Finding Spleen 21:
Sitting at about the height of your xiphoid process, Spleen 21 is located in the 6th intercostal space (between ribs 6 and 7) and can be found by taking one hand across the front of your body to the opposite side of your ribcage about half way between your armpit and your elbow. Press the pads of your fingers over this point and hold a consistent pressure for 60 seconds. You can either remain still or make gentle circles. If you aren’t feeling anything, explore until you find an area that gives you a little more feedback (it may feel a little tender). Breathe and relax as you visualize any lingering pain releasing from your body while inviting the flow of Qi (energy / lifeforce) into your chest, opening up your lungs, and expanding throughout the rest of your being.
Myofascial Release (MFR) For Supporting The Earth & Metal Elements
Self Myofascial Release is a beautiful way of working with your fascia to support a healthy flow of Qi throughout your tissues. Fascia is connective tissue that protects and connects everything in your body! Working with this tissue using tools such as our favorite, RAD Recovery Rounds, you can massage along the points listed below.
When practicing self-MFR, be mindful of your breath. If your breath is fluid, you’re in a good place; if it’s hard to breathe, move the placement of your MFR tools so you can breathe easily. Avoid rolling on bones, bruises, or cuts. For specifics, we welcome you to join one of our monthly MFR Full Body Reset Classes!
Earth:
Tibialis Anterior
Quads (lateral & medial)
Abdominals
Metal:
Pec Major & Minor
Supraspinatus
Deltoids
**Disclaimer: If you are pregnant or unsure if you should practice any of the healing tools listed above, please refer to your doctor!
Autumn In The Garden And On Our Plates
This season is a profound time of transition and preparation in the natural world, including in our gardens. Early Autumn brings with it bountiful harvests, the fruits of long seasons of work and care that began when the ground was still cold. Now, our pantries and freezers are filled with the literal fruits of our labor. Whether it’s jars of tomato sauce, hardy squashes, potatoes, or crisp apples, many of the foods we harvest this time of year will nourish us through the cold months of winter. As we celebrate the abundance, we work with devotion and drive to store and preserve our bounty properly so that we may be sustained.
From there, we begin preparing garden beds for winter by cutting back existing plants, planting cover crops to nourish and protect the soil, and supporting the land as it transitions into its wintertime slumber—a required time of rest before it can bring forth new life in the spring. As we do so, we release our attachments to constant productivity and acknowledge that death and rest are necessary moments in the cycle of life that allows for future abundance
Of course, as the available local produce and weather patterns shift, so do our appetites. Digestion may begin to slow and cooler temperatures encourage us to reach for fewer raw salads and smoothies in favor of warmer, cooked dishes. We may crave more root vegetables and heartier recipes.
Herbal Support For Autumn
As children head back to school, daylight begins to wane, and a chill permeates the air, the support our bodies and spirits may need for health and well-being changes.
On a physical level, Autumn is an important time to tend to our immune systems and prepare for potential illnesses that may pop up as the cold really settles in. In the spirit of preparation and transition this season carries, it’s a great time to prepare herbal remedies you can turn to for everyday wellness or more acute support in the wintertime. On a spiritual and energetic level, Autumn calls us to begin to calm our body and mind and turn inward, reflecting and engaging our intuition. Various herbs can support us in letting go of action and creating space for stillness.
Fire Cider
This vinegar-based elixir, made famous by renowned herbalist Rosemary Gladstar, is a popular folk remedy you can turn to throughout the winter to support your overall health and wellness. It includes a whole slew of herbs and common kitchen staples that come together to warm the body, support digestion, bolster the immune system, and more. The recipe is highly modifiable, so you can incorporate any combination of ingredients you have handy (though they should ideally be organic!). A jam-packed fire cider might include:
Apple cider vinegar
Hot peppers (cayenne, jalapeño, etc)
Onion
Lemon
Garlic
Ginger
Horseradish
Turmeric
Rosemary
Thyme
Oregano
Raw, local honey (optional)
Instructions:
Chop all your hot peppers, onion, and herbs. Zest and juice your lemon. Either chop or grate your onion and roots.
Add everything to a quart-size Mason jar until it’s about two-thirds full. The exact proportions here don’t matter much, so feel free to play around–or use roughly equal amounts of all ingredients.
Add enough apple cider vinegar to cover all of the ingredients.
Cover with a plastic lid. Or, if using a metal canning lid, cover the top of the jar with all-natural parchment paper before screwing the lid on (otherwise the vinegar will degrade the metal).
Shake everything up!
Stash your jar in a cool, dark place and shake daily (or as often as you can remember) for one month.
After a month, strain your fire cider into a fresh jar. Try to squeeze all the juices out of your add-ins!
Stir in raw, local honey to taste, if desired. You can always leave the fire cider hot and zingy if you don’t need the sweetness!
Taking a spoonful of fire cider every day throughout the colder months is a simple way to support circulation, immunity, and overall vitality! You can also add fire cider to dressings and other recipes. If you feel under the weather, increase to a spoonful three times per day to give your system an extra punch of support. Since this powerful elixir needs to marinate for a month, now is the time to make it so you have it ready to go when you need it.
Elderberry Syrup
Elderberry is a household name for its ability to stimulate the immune system and help the body respond to colds, the flu, and other illnesses. Elderberries are ready to harvest by the early fall season, making it a great time to whip up some immune-loving syrup (a task you won’t want to do when you’re already feeling sick later on!). Elderberry elixirs are easy to find at health stores these days, but you’ll save major cash making your own. The following recipe, by clinical herbalist Katie Ryan of Of The Earth Apothecary, is an easy and fun way to support your health through cold and flu season. You’ll need:
1 cup dried elderberries (Foster Farm Botanicals is a solid source)
3 cups water
1 cup raw local honey
1-2 cinnamon sticks
juice of 1 whole lemon
Instructions:
Add water, elderberries, and cinnamon sticks to a pot on the stove.
Cover and heat on high until boiling.
Reduce heat to medium and simmer until the liquid is reduced by about half.
Remove from the heat and strain the liquid into a bowl. Use a wooden spoon or a spatula to press all the juice out of the berries.
Allow the liquid to cool slightly and add honey and lemon juice. Stir well.
Once cooled, add your syrup to a jar and store it in the fridge through the winter.
As with fire cider, you can take a spoonful of elderberry syrup daily to support overall wellness or increase to three spoonfuls throughout the day when you’re feeling sick. It’s also delicious on ice cream, in yogurt, in tea—there are so many ways you can enjoy it!
Nervine and Sedative Herbs
This time of year is all about balance between light and dark, doing and being, work and rest, outer and inner. For many of us, though, it can be hard to release the fiery, go-go-go energy of summertime and begin to settle into a more balanced daily rhythm. That’s where herbs that help the mind and body relax and settle come in. These herbs are particularly soothing in tea form—and the act of setting aside a few minutes to prepare and sip down a warm mug of tea can be a powerful ritual at the end of the work day or in the evening when you want to slow everything down and prepare to rest.
Nervine herbs work to help relax the nervous system, antispasmodics help the body release tension, and sedatives help us to rest in deep sleep.
If you struggle to “turn off” at the end of the day, try adding one of the following herbs to your routine:
Tulsi (nervine)
Chamomile (nervine)
Lavender (nervine)
Passionflower (nervine, gentle sedative)
Kava (nervine, antispasmodic, sedative)
Hops (nervine, antispasmodic, potent sedative)
Foraging Mugwort
Mugwort, a tall almost-shrubby herb grows pretty much everywhere around here, though you’re sure to find her alongside roads and near riverbanks. By the end of the summer, she’s about waist-high and about to flower—the ideal time for harvesting!
This herb is inherently witchy and has a long history of folklore around her ability to connect us to our intuition and feminine energy, help us tap into the unseen, and carry us on deep journeys in our dreams. The silvery undersides of her leaves suggest her association with the moon.
An antispasmodic, mugwort helps the body shrug off tightness. She is known as a “stimulating nervine,” allowing you to dream actively, embrace mystery, and connect to your truest wisdom. Because of these qualities, she’s not an ally when you’re after restorative sleep but the perfect companion when journeying through dreams, creative expressions, and reflection.
You can sip mugwort in tea form (just note that she is bitter and should be avoided during pregnancy as she supports the uterus in shedding fully and can bring on menstruation), smoke her, burn her, carry her with you, or even keep a bundle in your bedroom.
We may work with mugwort more often throughout the winter, when we fully embrace all things inward, but foraging and getting to know this potent herb in the fall can support us in the outer-to-inner transition of this season.
To harvest mugwort: Seek out healthy-looking plants that have not been exposed to pesticides and other chemicals. (Avoid harvesting from near busy roads, even though she is abundant in these places!) Once you recognize mugwort’s deeply-toothed leaves, you’ll notice her everywhere and know when you see her—but check reference photos and be sure you can comfortably identify her before heading out with your scissors.
If you’re harvesting for tea, simply snip healthy leaves from here and there, being mindful to cut from various plants. You can also snip larger sections of stem with leaves if you’re interested in making a bundle for burning or hanging around your home.
Journal Prompts for Working With Mugwort
What do I need in order to make more space to listen to my intuition?
Are there any messages or signs my intuition has been trying to send me?
Am I comfortable with the mysterious and unseen? Why or why not?
What makes you feel creative and sensual?
Mantras for Fall
“I am grounded and supported”
“I navigate change with ease and grace”
“I am discerning of my boundaries”
“I embrace this season of slowing down”
