Autumn Ṛtucaryā (Ritu-charia):
What It Is and Why It Matters
Āyurveda - The ancient study of life teaches us about living in accordance with nature. Ṛtu - means "season," and an understanding of the expected changes in the environment and how these affect us underlies the efficacy of seasonal routines. In the same way that Doṣa-s are more active at times of day that exhibit similar qualities to them, seasons can increase and decrease the Doṣa-s and their qualities.
The autumn season is marked by cooler temperatures, rising winds, and increasing dryness. As summer transitions to autumn, the body naturally works to release the excess heat accumulated over the hot months. How your system adjusts in autumn depends largely on how the summer went.
If the summer was particularly hot and filled with heating foods or activities, you may notice signs of Pitta imbalance. It is natural for the body to carry some extra heat after summer, but diet and lifestyle can either soothe or aggravate it. Autumn is an important time to avoid adding more heat or oiliness, since Pitta Doṣa is already vulnerable to mild aggravation.
Windy conditions in autumn can intensify this effect. Just as wind fans a flame, autumn winds can stir up internal heat, leading to flare-ups in digestion, the skin, and other areas. Those with naturally hotter constitutions (Pitta) benefit most from keeping this in mind. On the other hand, if you tend to run cold and dry (Vāta, Kapha), you may miss the warmth of summer and need to take extra care against the drying effects of wind and cooler air.
Daily Routine (Dinacaryā)
Once the season turns dry, and if there is no congestion or allergies, Nasya (Nasal oil application) can be supportive for the colder weather.
Abhyanga (warm oil massage) is especially valuable in autumn. It grounds the body, counters dryness, and helps soften the channels so the body can release stored heat. Choose an oil based on your current needs, or use Sesame oil, as it is balancing for all the Doṣa and aim to practice several times a week. A daily oil massage with warm oil for one week during the seasonal shift can be especially balancing.
Exercise
Autumn calls for recalibration. Rest is important to help the body adapt to the seasonal change. If your usual routine is vigorous, ease back for a few weeks and allow extra recovery time—using that time instead for warm oil massage can be very beneficial.
Avoid catching a chill with cold-weather running. Instead, choose brisk walks, swimming, or moderate yoga, which circulate energy and provide grounding. Stay out of direct wind, or protect yourself with proper clothing.
Diet
- Favour bitter, sweet, and astringent tastes.
- Reduce heating foods such as chilies, fried foods, alcohol, raw onions, and garlic.
- Keep meals simple and avoid sour food combinations.
- Do not eat until the previous meal has fully digested; even pausing between snacks helps digestion clear out residual heat.
- Smaller portions support Agni (digestive fire) and keep channels clear.
Beneficial foods include mung beans, rice, ripe seasonal fruits (especially grapes and melons), and fresh vegetables - particularly leafy greens. Soups and stews are grounding and supportive. Limit clogging foods such as yogurt, cheese, and fatty meats.
Seasonal Cleansing
Autumn, much like spring, is an excellent time to cleanse the body of accumulated toxins. To learn more about seasonal cleansing, you can read Seasonal Transitions in Āyurveda. For a broader perspective on living toxin-free, see Understanding Ama: Metabolic Toxins in Āyurveda.
Each season brings its own wisdom and challenges. If you are curious about how Yoga Therapy can be tailored to your unique constitution this autumn, I invite you to contact me to schedule an appointment.
May your autumn season be full of balance, prosperity, and joy!
