Preparing for winter wellness and deep productive focus by balancing air, trimming down open spaces, and building your 'fire'.
As we go deeper into autumn, through the windy days and the cold, its time to embark on more grounding and ‘shutting down’ practices. There’s more space in trees as leaves fall and more space on the ground as rivers dry out. Likewise, there's also more space in our own organism, as the elements or air and ether begin to predominate. This combo is known as 'vata' dominance in Ayurveda - the traditional and holistic medical wisdom of India. Even our schedules can be a little more sparse as we slow down after the busyness of summer. All of this can bring a sense of instability and vulnerability, and out of habit, we may feel we have to fill up these gaps in our lives with more busyness, but Ayurveda suggests otherwise. Instead of trying to 'stay busy', there is a need to be more settled and self-protective, to relax into the natural slowing down, simplifying of life, and we have an opportunity to solidify and deepen our mode of operation.
Stay well lubricated with Soup, Bread and Butter; Warm up with Chai.
Since the colder months are characterised by dryness, coldness and stiffness (the symptoms of vata dominance or imbalance) there's a need for keeping the body nourished, hydrated and moving. The food we tend to like or need most are obviously ones with plenty of water and oils - stews, soups, and buttery bread, along with plenty of warm water, herb teas, chai and warming spices like ginger and cinnamon. The sun's energy wanes in winter, as does our digestive fire so anything to build and keep that fire burning is welcome - from spices and oils to core work and deep breathing, there are lost of possibilities.
Regular movement, and trimming off loose ends
There’s a natural slow down as we get closer to winter, but still a need to not stagnate. Inidividual disciplines like yoga and qi kung are best done regularly, in a slow flow with a steady focus. Since there's less opportunity to do exercise outside it makes sense to increase our dosage of yoga asana, as well as your lung capacity!
Slow, steady, inward focus, seated postures with some closure, like gomukhasnana with a. fwd fold, ardha matsendrasana (a seated twist with compression of the abdomen) and plough all bring a sense of gathering inwards and self protection. A bit of core work in boat and other dynamic asanas that work the core will stimulate the solar plexus, and digestive fire for purification and inner strength.
The breath is the boss
As you may have heard, in yoga and surely all forms of exercise, the breath is key - it guides, fuels and tempers our movement - and there are particular breath practices or 'pranayam' especially good in winter, Pranayam literally translates from sanskrit into English as 'freeing the subtle energy' and is the 1st limb of the astanga yoga system. It essentially involves different ways to work with the breath to create a myriad of physical and mental outcomes, as required on a daily, seasonal or therapeutic basis.
Increase lung capacity, improve focus, boost immunity
One excellent breathing practice for balancing energy in general, and stimulating Manipura chakra (described below as a good focal point in winter), is Kumbhaka - holding the breath. This breathing calms the mind, reduces distractions and improves focus and concentration. It also regulates autonomic nervous system and improves the functioning of the lungs, which tend to become depleted in the colder months. By increasing the efficiency of the lungs and oxygenating the blood, Kuhambaka can help to boost the immune system and promote overall health. In general, all breath retention practices can help to eliminate toxins and purify the body at a cellular level. Amazing that one simple breath tecnique can do all that. Our bodies are perfectly designed for great things,.
There are different types of kumbhakas, the most common of which is Kuhambaka, which involves holding the breath after inhaling. If you're already used to working wth your breath, and feel comfortable with a full yoga breath where the breath travels deep into the lower, middle and upper lungs, felt by an expansion of the abdomen, the rib cage and collar bones and sternum too, then you can try Kumbhaka too. Note that its not recommended if you have high blood pressure or breathing difficulties. It is also important to practice in a safe and comfortable environment and to listen to your body's signals at all times.
Begin in a comfortable seated position with your spine straight and your eyes closed.
Take a slow, deep breath in through your nose, filling your lungs completely.
Hold the breath for a few seconds, while keeping your attention focused on the sensation of the breath filling your lungs.
Exhale slowly and completely through your nose or mouth.
Repeat this cycle of inhaling, holding, and exhaling for several rounds, gradually increasing the duration of the inhalation and the retention.
As you progress, you can gradually increase the duration of the breath retention, but always practice within your capacity, and never force or strain.
After completing several rounds of Kuhambaka, release the practice and return to normal breathing.
It is important to note that the effects of Kuhambaka can vary from person to person, and that the practice should be approached with patience, discipline, and respect. It is also important to practice under the guidance of a qualified teacher, especially if you have any pre-existing health conditions or breathing difficulties.
Withdrawing the senses
Going slow and developing deeper focus with fewer distractions is explored in the 5th limb of the astanga yoga process, ‘pratyahara’, where we move beyond just breath and movement to take our attention within, withdrawing our senses, and tapping into intuitive and meditative practices. Pratyahara involves consciously detaching from the sensory experiences of the external world and turning the attention inward. Through this practice, we can cultivate a greater sense of inner awareness and calmness, and gain a deeper understanding of the nature of the mind and its relationship to the world.
In practical terms, pratyahara involves various techniques such as meditation, mindfulness, and breathing exercises, which help to quieten the senses and reduce the distractions of the external world. With continued practice, pratyahara can lead to greater levels of concentration, self-awareness, intuition and a sense of inner peace. Pratyahara is perfect preparation for meditation, which is where the real sweetness of yoga is experienced, in gaining a deep, clear sense of the steady self, and a harmonious, loving connection with other living beings and the great spirit.
Manipura - the body's own solar power system
OK now, before we finish, let's look closer at of the solar plexus chakra or manipura in preparation for winter. This energy centre is located at the centre of the rib cage and relates anatomically to the gall bladder, stomach, pancreas and small intestine. It is also connected on a more subtle level to our willpower, personal power and impact as well as a sense of false prestige. Its ruling colour is yellow, all kinds of yellow, and naturally, it is brought into balance and supercharged with suryanamaskar (sun salutations), and many of the standing poses that fit nicely into a suryanamaskar flow, like triangle and warrior,. When its out of balance, digestion and metabolism are sluggish, personal power can be misused, we have trouble taking responsibility for self, become hyper sensitive and needy of validation, self absorbed, judgemental, entitled, egotistical perfectionist, eek! So while it takes a great deal of expertise to work closely with the chakras, it doesn't hurt to keep a gentle focus on building the fire of the solar plexus to keep us going with some 'personal power' through winter, and watch out for some of the less attractive qualities that that energy centre can manifest in us when its out of balance.
Deep Work
While its not essential to know all this to stay well and satisfied through winter, we may find ourselves better positioned to make serious progress on the projects we've been putting off, or to find that deep focus, one that is not splintered by distractions, that is needed to work and create in a way that is far from mediocre.
Personally, I'm keen to stay close to these ideas so I can be more productive this winter than in previous years where I may have just floated or slunk by from day to day, affected by the macrocosm (the cold, the fog etc) more than I needed to have been. I have more serious study to do in my Ayurveda training and in developing a health and wellness service that can serve the local and wider community in a unique and serendipitous way.
What we're doing in May
I'm sharing some of these techniques in my local Twizel sessions throughout May - a practice that will take us through to winter with a greater sense of stability and internal strength. We'll be maintaining a slow flow somewhere between yin and yang; a grounding, 'protective', cosy practice with lots of seated poses and some closed poses, like plough and closed twists. We’ll be balancing the air element (to settling us down and out of the wind) and generating some core heat for digestion, stimulating the liver and bringing more power to the solar plexus chakra - manipura. If you're in the area and would like to come along, the latest times and venues are here. Bring a blanket so you stay nice and warm at the end.
Winter Wellness Day Retreat
We're also planning a one-day retreat Sunday May 28 to prepare for an optimal state of wellness and some deep work over winter. This will include yoga asana, pranayam, exploration of pratyahara and meditation, as well as a few special dishes and oil blends, and a workshop on preparing for 'deep work' - creating and completing meaningful work that is still lurking deep within. More on that event here.
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