Transitioning from yang to yin!
THE SEASON OF AUTUMN IS ABOUT LETTING GO, ELIMINATE, and REFLECT. THE LUNGS AND LARGE INTESTINE, THE ELEMENT OF METAL, THE EMOTIONS OF SADNESS AND GRIEF are associated with the season of Autumn according to TCM.
According to the Chinese Five Element theory, the body is made up of the same five primary elements that exist in nature – Wood, Fire, Metal, Earth and Water. Each of these elements links to different organs, and affects us physically, mentally and emotionally. Autumn invites is to let go and clean out old negativity. It is about surrendering to that which suits and serves us, and let go of all access, superficial and anything that has run its cause. It also invites us to practice pratyahara, to draw the mind and the heart inwards, to quieten the senses, which in turn nourishes the life force within us (or simply our energy levels). This in return leads to a connection to the divine. As we transition from the season of summer to the season of autumn, our immune system and with that our energy levels will be challenged. Let’s explore ways of helping us live in harmony with this season.
Food:
Allow yourself to see if all or any of those food ideas resonate with you:
- Warm, cooked and moist foods, ie soups, stews,
- 2 apples a day to support elimination.
- Root vegetables to enhance connection to earth.
- Warm tea with fresh ginger, cardamon, cinnamon.
- Reduce the intake of raw food.
Lifestyle:
- Lights out by 10pm.
- Get a full 8hrs sleep (minimum).
- Moderate, consistent movement (exercise).
- Oil (or moisturize) your skin. This will be calming to your nervous system.
- Regular meditation practice, even if only for a few minutes a day.
- Reorganize, declutter, clean.
Please also see a separate article on this topic.
Affirmations for the season of AUTUMN:
I welcome the energy of autumn into my life
I easefully let go of that which no longer serves my higher purpose
I joyfully make way for new blessings
I let all changes take place peacefully
I reflect upon my life with kindness, gentleness and grace
I stay grounded and true to my higher values
The Large Intestine Meridian.
The Large Intestine Meridian runs from the index finger up the backside of the arm into the shoulder, then one branch goes through the neck and mouth to the side of the nose and another branch goes down into the lungs, diaphragm and large intestine.
Transformation, change, letting go, moving on.
The large intestine is about 150cm long. It includes the colon and the rectum. It stores and eliminates waste and is responsible for absorption of water and excretion of solid waste. If waste builds up this can result in diarrhoea or constipation, bad acne or headaches.
Energetically, the large intestine are about letting go of what no longer serves us.
When large intestine energy is deficient we can become too attached to fear, anger or possesiveness. And we can display the inability to make a change.
New and positive transformation is only possible when we are able to move on from patterns that hold us to where we are now. The health of the large intestine energy allows us to do just that.
Mentally & emotionally we experience clear thinking, clarity, letting go and receiving. Whereas if imbalanced we may experience opinionated & judgemental thinking, feel foggy or indecisive.
The Lung Meridian.
The lung meridian starts in the middle of the body, runs down into the large intestine, moves up through the diaphragm, into the lungs, from the top of the lungs, along the inner arm to the thumb. The lungs are our live-giving network of the whole body, and all our functions depend on them for sustenance.
Receiving, taking in the pure.
Anatomically the lungs fill up almost our entire chest cavity, from the collarbones to the diaphragm. Their job is vital as we take in about 23k breaths daily. These need to be filtered, assimilated, utilized and then carbon dioxide needs to be expelled.
Energetically the lungs are considered the most tender of organs as they are the first to assimilate the chi (energy) from the outside with the chi from the inside. If lung chi is imbalanced than symptoms such as asthma, bronchitis, respiratory disorders, coughing, rashes, or shortness of breath can manifest. The nose and throat are also closely related to the lungs. The skin is considered the “third lung”, and if imbalanced can show symptoms like akne, rashes, hives. Emotionally, the lung and large intestine chi is associated with courage. An imbalance is linked to sadness, grief, or the inability to express grief. Mentally we experience a willingness to endure, feel hopeful and trusting as well as personal confidence. When lung chi is deficient our thinking is muddled, cloudy or disconnected.
YIN YOGA FOR AUTUMN.
A Sequence to harmonise with the change of seasons.
A way to draw inwards & let go.
A sequence to stimulate the lung and large intestine meridians (energylines).
Our Yin yoga poses will stimulate the lung and large intestines which are located in the upper body and arms.
Sphinx or Seal.
Move onto your belly and prop yourself up onto your lower arms, a bolster or two. Head is hanging or supported or it can even move.
Do what feels comfortable on any given day/time.
Feel into the compression at the back of the torso. And notice the stretch-like sensation (elongation, tension) at the front of the torso.
Hold 2-5 minutes.
Seal.
For a stronger backbend lift your torso up higher into seal.
Support with props.
Always listen to your body, to your inner voice.
Hold 2-5 minutes.
Wide-Knee Childs Pose with a Twist.
Simply allow yourself to come into a kneeling position and take your knees wide. Let buttocks stay connected to the heels and fold your upper body forward.
Bring one arm towards the opposite side underneath the chest with palm facing up.
Bring top arm behind your back, if appropriate.
Turn your head to your hand on the floor and rest on the side of your head, or your temples.
Hold 1-5 minutes each side.
Lying Spinal Twist.
On your back bring your arms out to the side, bent both knees into your chest and stack the knees, hips and ankles on top of each other.
Now let your knees move over to one side. Turn your head to the opposite side if appropriate. Knees can be supported by props.
Allowing the chest and shoulders to be comfortable. And preferably both shoulders on the floor.Do what feels appropriate on any given day/time.
Hold 2-5 minutes on each side.
YANG YOGA FOR AUTUMN
The element of metal is about letting go and cleaning out old negativity. Our Yang yoga practice will be about stimulating the lungs and large intestines. It will include twists, dynamic cardiovascular movement and anything to stimulate the lungs to increase prana and to let go of impurities. This will also bring strength, firmness and clarity of mind.
Three Legged Dog Pose.
Come into Downward Facing Dog pose.
Starting with the right side, on your inhale extend your right heel back and up keeping the hips square or your toes pointed downward.
This is your three-legged-dog pose.
We start on the right, as this is where our ascending colon sits.
This now stimulates our ascending colon in form of a stretch open.
Nose to Knee in High Plank.
On your next exhale, bent at the knee and hip and bring your knee up to your chest at the same time as you come into a high plank position.
This now stimulates your ascending colon in form of compression.
Repeat 5 to 10 times on each side, or as many times as you feel is appropriate for you.
Variation:
You can do taking dog to bushes in between those two movements.
In Traditional Chinese Medicine this is also called the Great Releaser, beneficial for the Digestive System.
Updog – Downdog
Downward Facing Dog Pose.
Come into Downward Facing Dog Pose.
This is your starting point you can always come back to. This is home base.
This is what makes for a solid and stable base.
Transition between Down Dog and Up Dog.
With your belly engaged, or your bandhas lifted if that language suits you better. Inhale look forward and move into a casual high plank and on the exhale let your hips move down and forward toward your wrists.
Upward Facing Dog Pose.
Now on the inhale flip over your toes, bring your hips toward your wrists, push into your hands, lift your chest up and your shoulders back and down, look forward or to the ceiling and engage your thighs to protect your lower back.
This is a beautiful back bend that opens the chest and the lungs.
On your exhale look forward, lift from your belly and move back into Downward Facing Dog.
Repeat 5-10 times or as many times as your body allows you to do. Keeping the breath smooth and soft.
Variation:
Instead of Updog come into Cowpose.
If you’re pregnant, or your stamina or lower back do not allow you to come into upward facing dog pose, you can alternatively come into a tabletop position and come into cow position.
Take rest in Childs pose and then move into a deep, long and restful SAVASANA pose.
KAPALABHATI PRANAYAMA – SHINING SKULL
Kapala means skull or forehead, and bhati is shining, lustre or light.
This pranayama will stimulate the lungs. It also stimulates our inner fire, our digestive system. As it is an uplifting and energising practice, it is best not done at night time.
Be careful if you have high or low blood pressure (untreated), are pregnant or straight after food. In some texts this is referred to as a cleansing technique rather than a pranayama. Sit comfortably. Actively expel the air forcefully through the nose by contracting the abdominal muscles, and let the inhalation be a natural reflex where the abdominal muscles relax. Do 10 rounds of pumps and then take a few normal breaths, do this for 3 rounds. Can slowly be built up to 3 x 30.
Resources & References:
Illustrations are from Sarah Powers “Insight Yoga”
training materials of www.zenergyyoga.com
THANK YOU.
Thank you for your curiosity and for your trust. I hope you found this article useful.
Feedback is always welcome.
Happy practising.
Wishing you a healthy and vibrant season of autumn.