Winter: Yoga and the rhythm of the seasons

Winter

Yoga and the Rhythm of the Seasons

 

Frosty morning: frozen moment. Photo by Marc Perri

The winter solstice - the longest night and shortest day - has just been celebrated - well okay, June the 21st was over a week ago now - and for me it acts as a marker to honor the dance of time, and the cycles of life. 

This year, in particular, I reflected on the turns and swirls this dance of life takes us on. In and out of beauty and sadness,  in and out of joy and bewilderment,  in and out of trust and fear. Each solstice, I am reminded and  humbled as I realise these cycles are huge and strong like an ocean tide - flowing and ebbing. Despite your many intentions and efforts these cycles can sweep you up and carry you away in the eddy of life. The practice of yoga - sadhana - offers an opportunity for greater clarity and awareness even when the way forward may seem a little blurry and obscured. Trust and faith in the process of life even though the path continues to change...shifted in shape, colour, direction.

 The swirl of life

A two minute mandala by Margot

Return to the rhythms of nature. 

Winter a time of silence, solitude and sleep.

A time to store energy for the year; a time of replenishment, reflection and rest.

Where does this leave me on my mat/daily life? 

 Dinacharya

Dinacharya or daily routine is a process you can use to harmonize your daily rhythms with nature's larger rhythms. These larger rhythms follow a pattern of expansion and contraction.

 Winter is a time of contraction: muscles tighten, stiffness appears and energy depletes. Self massage is amazing - oil the body, oil the joints, keep the fluids quietly moving (see post below). Massage the mind with stillness, meditation, and connection to the universe.

Early to rise:

Get up early and renew yourself in relative stillness and silence before you head out to actively engage with the world. Early morning is an ideal time for meditation. I make mandalas from items collected from nature. I find sitting in winter unappealing first thing in the morning though quite happy to sit later in the day. I was relieved the day someone suggested that anything can be a meditation if done with focus and quiet.

                                                            Getting ready! Photo by Margot

Mandala meditation. Mandala and photo by Margot.

 

Winter is also a great time for a simple movement practice such as yoga or Qi Gong

 Simply moving for ten minutes each morning wakes the body up without stimulating the mind. Go for a walk and smell, see and feel the world through movement.

Winter is the perfect season to start a gentle flowing practice interspersed with restorative yoga practice. 

Gently flow and play... 

Playing in the soft winter sun....rug up, stay warm, wear lots of layer and warm colours. 

Photo by Marc

Wiggle, jiggle, dance, shake, move to music, flow in and out...

Just to get you thinking... below is a sample of a short flowing sequence based on Viniyoga principles.  I often add circling with the top arm forwards then backwards. Be careful with doing too many options on one side as this can cause stress. In this pose stress could accumulate in the hip/sacrolliac joint. I generally only do two or maybe three asymmetric postures when I am feeling stronger. Gentler if you swap from side to side or even add something different in between. It is also interesting to explore the complexity of a pose like triangle that is often mistaken for a straight side bend when in fact it is a range of spinal movements - forward bend, lateral flexion, extension, rotation. A celebration of spinal movement rather than action in the hips. Move the spine - it feels great!

 

Image from: sequencewiz.org/

Restorative Yoga

Restorative Yoga is a practice dedicated to deeply nourishing the body through mindfully resting the body and mind. The practice focuses on 'being' rather than doing. as an extensive range of yoga props (blocks, bolsters, blankets, straps, the wall, floor, eye pillows) are used to create a fully supported practice allowing body and mind  to unwind.

Book yourself a class and explore for yourself or have a look at some of the resources below.

 

http://www.yogajournal.com.au/2012/02/on-solid-ground/

Resources

Lasater, J.H. Relax and Renew: Restful Yoga for Stressful Times, Rodmell Press,California, 2011

Farhi, D.Yoga for Women: Therapeutic Practice Sequences, 2009

Yoga Journal http://www.yogajournal.com/health/2617

http://www.yogajournal.com.au/2012/02/on-solid-ground/

 

Early to bed:

 
Making evenings a quiet time. Spend time with your family and friends. Get to bed by 10pm as often as possible. This will help strengthen your entire system as this is a vital time for your body to repair and renew itself. Going to bed early will make it easier to get up early and enjoy the beauty of stillness and silence before the day begins.

Sweet dreams!

Light and love,

Margot 

Self massage: Abhyanga

Self Massage: Abhyanga

As promised in the last post a little information on one of my favourite self care routines.
 In the Ayurveda tradition winter is Vata season and this makes us more prone to dry skin, nervous exhaustion, and insomnia. Self massage stimulates circulation, detoxification, moisturises and quietens the nervous system. A daily warm oil massage can help with dry skin, joint stiffness and supports a self love, self care routine.

 Photo by me

 I start in autumn perhaps massaging every third day or so and when winter starts I try to do it everyday. When I do it in the morning, it feels like I have wrapped myself in a warm blanket for the day and after a busy day when I do it in the evening it helps me to sleep.  Try it for a week and see for yourself how wonderful it makes you feel.

  Photo by me

How?

1. Warm your oil. I put mine on top of the fireplace though a water bath works well.

2. Dry brush your entire body either with a dry brush or exfoliating glove. This helps get the circulation going.

  Photo by me

3. Massage your whole body from head to toe always moving towards the heart include your face, neck and scalp (I do my scalp on the days I wash my hair or on days I can stay at home). Make circles around your joints such as knees and elbows and use up and down strokes on your limbs finishing with an up stroke toward the heart.

4. If you can let the oil soak in for 10 -20 minutes then get in the shower or bath and keep massaging the oil into your body. Only use soap where necessary as it really dries your skin out.

5. Pat your skin dry with a towel.

Tips to get started

 Choose good oils
Choose cold pressed oils that are food grade or higher. Sesame oil is warming and is recommended for winter, however, some people find the smell too strong so try almond. You will need to know your dosha type and then you can find the right oil for you here

Image source: http://curaayurveda.wordpress.com/2011/12/12/ayurvedic-self-massage-for-winter/

Customize your scent
Adding essential oils is a beautiful way to add another level of sensual pleasure to your daily massage. Winter time: Jasmine, Rose, Clove, Chamomile, Rosewood, Ginger Frankincense,  Sandalwood, Ylang-Ylang, and Mandarin.

Use old towels 

 Over time the towels get saturated with oil so use old towels and try washing them with baking soda.Then I usually compost them - make sure they are cotton.

Oil in your nose?
Believe it or not putting a drop or two of warmed sesame oil in your nose and ears each day will help you ward off colds and ear infections. This assists in deeply soothing the whole nervous system.  I massage my whole scalp with oil on the days I wash my hair and this not only nourishes the hair and scalp but it feels fantastic.

Enjoy!
Om shanti,
Margot