Welcome to full-fledged Fall – this morning I awoke to a hard frost and temperatures below 30 degrees. Brrr, all I can say is that I am looking forward to the warm studio tonight.

Vata (along with Pitta and Kapha) is one of the three humors, or doshas, which make up our personal constitutions.  These principles are also present in the world around us, and dictate natural rhythms of our days, seasons and even our lives.

Autumn is Vata season. Vata is characterized by cold, dry, light, rough, clear and hard.  Seems to make sense for this cold weather, right?

Staying warm, hydrated and eating nourishing foods such as soups, stews and warm grains are great ways to stay healthy and grounded.  Another thing to try is a warming grounding Pranayama and yoga practice. (Ashtanga every night at 5:40 anyone?! )

Dirga, or Three-Part-Breath and Ujjayi Pranayama:

Start seated or even lying down. You may use a blanket to cover your body or wrap around your shoulders.

Start by taking deep, slow nostril breaths down into your belly. This way, we expand the lower lobes of our lungs, in turn massaging our internal organs, and signaling to our body that we are safe and happy.

Bring one hand to your side rib cage to start, then you may lower it down as you get used to the breath. The next step is to begin filling the rest of your rib cage with air. Start by filling you belly, then middle rib cage, then right up under your collar bones.  You may even feel the air come into your throat.

As you exhale, do so naturally until you come to the bottom – you may use your abdominal muscles to squeeze the last bit of exhale out.

Begin again, starting with your belly first.

Once you become comfortable with this breath – you may layer a nice, warming Ujjayi breath over this.

Feel your seat grounded into the earth, and at the same time, lift the crown of your head to lengthen the spine. Picture your breath beyond your body – inhales coming up through your tailbone and out the crown of your head. The exhales coming down from the top, along your spine, and back out through the floor below you.

Ujjayi is a loud, ocean sounding breath, made by slightly contracting your throat. It is used in Ashtanga practices, but along with your Bandhas.

Read more about Ujjayi pranayama here.

Namaste.

This is how wide our fingers should be in down dog.

The Mantra of Liberation

Om trayambakam yajhamahe
Sughandim pushti vardhanam
Urva rukamiva bandhana
Mrityor muksheeya mamritaat

Hear this chant.

This is a mantra good to use during times of change. It is associated with Shiva.

NEW: Chanting and Pranayama classes with Kathy Tuesday and Thursday mornings at 9 a.m.

Be sure to check out the Intro to Ashtanga class on Tuesday evenings with Adena. Learn about breath, body locks, opening and closing chants, as well as philosophy.

Come breathe, come stretch, come love yourself!