Finding Moments When Time Flies
Creatively, I am all over the place right now. Fortunately, my daily routine is still very consistent, which helps to keep me grounded. Where I live, we had the warmest September on record. As a result of this extension to Summer, I feel like Canadian Thanksgiving has snuck up on me, and I am confused about why it is already October. Despite of my inattentiveness to the calendar, I am grateful because our mild Autumn has infused optimism into the season. I am thankful as well for the ability to continue to teach online. Continue to teach keeps me inspired to continue my own practice, and to remember to take moments wherever I can to reflect on where we are and how I can grow and change along with the seasons.
In my yoga classes, I have been focusing on the transition from Summer to Autumn. Drawing a metaphor to the rush of harvesting before temperatures dip, I relate to that sense of urgency. September was filled with the usual return-to-school, you 're-not-on-vacation-anymore, get-your-house-in-order kind of feelings. (A year ago, I posted a blog that spoke about this time of year, which you may want to access here.) It felt doubly intense, to me, because the pandemic still looms over us, bringing uncertainty, hesitation, and unease.
To overcome some of these feelings, I fine-tuned my current six-week yoga and meditation sessions to explore the following concepts:
Autumn is a time of transition. Examples are abundant from the bursting of flowers to the ripening of fruit to the harvesting of wheat and vegetables. In nature, animals behave differently by migrating, storing food, growing a thicker pelt, and whitening their coats. We, too, behave differently - there is a hustle to either finish something (like harvesting/curing/pickling our food) or to make a fresh start (like beginning school/moving/winterizing homes/changing to a warmer wardrobe). While so much energy is expended to make these changes, as a balance, I feel it is an excellent time to start looking inward to assess and address what needs attention on our insides. As we are wrapping up projects and activities in anticipation of winding down, we can also take the time to process what we have learned and how we have grown in these experiences.
Autumn is a time of loss - the end of a growth cycle, the end of summer vacation, the end of very long days. It is also appropriate to consider this a time to grieve and to let things go. Releasing things can be a positive experience, particularly if you include letting go of things that may be holding you back like old worries, fears, and anxieties. We all have thoughts and memories that may have protected us in the past, but now are no longer helping us move healthfully forward. What in you is ready to be released?
When the leaves fall from the trees, a lush terrain looks barren and exposed, but it also illuminates new places and paths. What looks different now that some of the old clutter is out of the way? Embracing change and seeking new perspectives brings new insights and opportunities. Finding that new space and taking advantage of it is a great way to grow.
As the temperatures drop and the daylight gives way to night much sooner, how can we light our internal fires? What practices or habits can we incorporate to keep our bodies and minds fuelled, warmed up, and healthy?
After the Summer's energetic activities, Autumn is an excellent time to reground yourself and slow down, particularly as the Vatta dosha increases its hold over the weather. The air and plants get drier, the wind picks up, the weather and temperature changes many times in a day. Changing our diet and activities can help us move through this transition more easily.
Moving through these ideas helps us to move our awareness internally into our bodies and our thoughts. As we sit on the cusp of Winter, we can take this time to retreat, regroup, rest, and rejuvenate ourselves. Witnessing nature move into a more dormant state can encourage us to do the same.
Yoga Moves:
I noted my current yoga practice tended to include a few of the same poses each day and realized that it is no accident. These poses are excellent for grounding ourselves and finding space within our hips and torsos so that it is easier to support ourselves and settle while Autumn swirls around us. Here are my current daily go-to poses:
Bitilasana Marjaryasana (Cat-Cow Poses) - Cow: On hands and knees, inhale and lift your tailbone, and allow your belly to expand and descend towards the mat. Draw your chest forward between your arms to open and lift forwards. Lift your gaze and focus on lengthening from tail bone to chest. Draw your shoulder blades down your upper back and away from your ears to find length in your neck. Cat: Exhale and draw your tailbone down towards your heels. Draw your belly in and up to your spine and press the floor away by spreading your shoulder blades wide on your upper back. Look down to the floor or at your knees.
Inhale and move back into the "cow" position, then alternate back and forth mindfully and slowly by following your inhalations and exhalations for 8-10 breaths.
Anjaneyasana (Low Lunge) - Starting on your hands and knees, bring your right foot forward in between your hands and place your foot close to your right thumb tip. Your left knee stays on the mat. Ensure your right knee is in-line or "stacked" over your ankle and press your right foot firmly into the floor. Slide your left leg further away from your torso until you can feel a gentle stretch in the front of your hip and thigh. Press the top of your left foot firmly into the mat as you lengthen your tailbone toward your mat and draw your low belly in toward your spine. Make sure your right knee doesn't drift past your front ankle. Raise yourself to stack your torso over your hips. Lift your arms, so they extend next to your ears. Interlace all but your index fingers, and press up through your palms, drawing your shoulders away from your ears. Bring your Drishti (your gaze) up as you lift from your sternum and breathe underneath your collarbones. Firmly draw your hips in toward your midline as you grow tall through the sides of your waist. Draw your energy up through your index fingers. Hold for 5-10 breaths. Repeat the other side. If you feel discomfort in your knee while it is on the floor, place a blanket under your knee for extra padding. If lifting your torso puts too much pressure on your knees or your hips, you can try resting your hands on your front knee as support to hold your trunk up. If that feels too intense, you can keep your palms planted on the floor. Keep your torso long.
Malasana (Garland Pose) - This pose is also called a deep squat or a yoga squat. Place your feet at least hip-width apart (a wider stance may be more comfortable) and bend your knees until your bottom is resting against the back of your heels. Bring your hands in a prayer position in front of your heart. Press your bent elbows into your legs, and your legs into your elbows. Straighten your spine and keep your head tall. If you cannot bend your knees completely, you can sit on one or two (or more) yoga blocks. You could also squat with your back to a wall to help support you. If your heels do not touch the floor, you could place a blanket or small pillow under your heels. Hold this position for 5-10 breaths.
Viparita Karani (Legs Up the Wall Pose) - Bring your mat to the wall. Set one hip close to the wall with your knees bent, begin to roll onto your back by swivelling your legs up the wall. Extend legs up the wall. If hamstrings are tight, move further away from the wall, bend your knees, or place a bolster or block under your bottom. Give shoulders a tuck under to open your chest, turn your palms up and rest them on the floor. Close your eyes and breathe in and out through your nose, allow chest and belly to rise and fall naturally. Stay for up for a minimum of 12 breaths to a maximum of 10 minutes.
Optional stretches: You can slide your feet down and lightly press the soles of your feet together (reclined Bound Angle Pose), or extend your legs out wide in a straddle (Legs Up The Wall Pose Variation A).
To leave this pose, roll to one side and gently press yourself up with your hands.
I hope that you are able to take a few moments for yourself over the next few weeks. I have set myself a small goal to remember to spend more time outdoors while mild temperatures last. However you spend your time, I hope it is full of vibrancy and things you love.