The autumnal equinox marks one of two specific positions of Earth during its year-long orbit around the sun where the celestial equator (the spatial projection of the plane between northern and southern hemispheres) passes through the center of our solar star. In these equinox positions, our planet’s axis is directed neither toward nor away from the sun and the boundary between light and shadow is perpendicular to the equator.
During this significant, albeit brief, moment of cosmic equanimity, the planet is divided into approximately equal parts night and day, hence the word “equinox” with Latin roots meaning “equal night.”
The Macrocosm: What Happens Outside During an Equinox?
On an equinox, the sun spends approximately the same amount of time above and below the horizon; rising due east, setting due west and appearing directly overhead at midday. The word equinox, however, is something of a misnomer. Due to the curvature of the Earth and the composition of our atmosphere, the amount of visible sunlight reaching a particular location varies with the observer’s distance from the equator. For this reason, the global equinox occurs with slightly different timing than the local equilux, which is the latitude-specific date on which the sun rises and sets at the same time, just 12 hours apart.
An Invitation to Turn Within
As Earth progresses along its orbit, passing through a balanced equinox point at the end of summer, its axis begins to lean away from the sun, bringing the southern hemisphere closer to, and moving the northern hemisphere farther away, from our radiant star. As a result, the sun’s rays hit the northern hemisphere at an indirect angle and less solar energy reaches this part of the world.
This waning sunlight initiates a distinct and perceptible shift in our terrestrial environment as sweetness of summer begins to fade and the top half of our planet retreats from the heat of the sun.
The autumnal equinox is our invitation to turn toward the light within.
The Earth, like our bodies, breathes with unyielding rhythm and there is no better time to observe this divine truth than during a change of seasons when the breathwave of our planet can be experienced through all the senses. This yearly cycle, mirrored in every breath we take, is described in the table below.
When considering how the planet breathes, the autumnal equinox occurs during the inspiration cycle which can be likened to puraka or the inhalation. With the downward-moving inhale, all elements are magnetized toward the Earth. That which was exhaled during the effulgence of summer, is reintegrated. Plants surrender their vegetation in response to shorter days and cooler temperatures. Their leaves, drained of life-giving sustenance, eventually fall in the ultimate display of impermanence.
Moisture and heat are absorbed into the ground and air currents begin to circulate near the surface to catalyze these natural processes. As vehicles of the universal breath, we can interpret these environmental cues as a reflection of our internal seasons and emulate the perennial wisdom of the planet by letting go, slowing down and taking time for regenerative practices.
The Microcosm: What Happens Inside During an Equinox?
A Cosmic Dunk
The autumnal equinox is the beginning of a cosmic dunk into darkness. With each passing day, nighttime arrives a little earlier and lingers into our waking hours. With this gift of environmental down-time, we are encouraged to welcome and not resist the centripetal force of consciousness that pulls us inward. This is a time for meditation and rest. Use this opportunity to surrender to your inner gravity, ask difficult questions and listen deeply for what arises. Get curious as you dive into the darkness.
This is the call of the Dark One, The roar of life seeking its source. The union you long for is within reach.
Throw off all hesitation. Become one with the fear. Plunge into uncanny blackness,
Eyes wide open, As if there were no other choice. Vibrating with fierce tenderness, Breathe intimately With the Source of Infinite Space.
Translation by Lorin Roche, Vijnana Bhairava Tantra — Yukti Verses |87|
Summon Your Shadow Side
Occurring roughly in the middle of a 6-month period of waning light, the autumnal equinox represents a confluence of life and death. In agrarian societies, the equinox signals the completion of the harvest season, the fruits of which are gathered and stored for the barren winter months. The fullest expression of vibrant light and activity in summer gives way to the stillness of shadow in fall.
As a complement to the light, our shadow side often carries a negative weight when it is mistakenly interpreted as comprising the most troubling parts of ourselves and our experience. The truth is, however, the shadow side encompasses all things outside the light of consciousness, good and bad. Our collective unconscious harbors everything that is unseen or hidden from awareness, like the dark side of the moon. So, in the same way we might conceal our least desirable qualities, we may also unconsciously hide our brightest attributes on account of shadow forces like shame or lack of self-esteem.
Shadow work is as important to revealing our light as it is to releasing our darkness and the time to begin this work is now, between the fall equinox and the winter solstice. This is a time to excavate anything that may be churning beneath the surface, a time to invite such thoughts and emotions to gently rise and dissolve. As a guide, you may consider the following contemplation questions either in meditation or in journaling to facilitate this inner exploration.
What has been my personal harvest this year, what has grown into full expression and brought me joy? Begin each sentence with I celebrate… What seeds of insight will I collect and re-plant in the next season? I nourish… Where am I holding back or ceding to doubt? What fears are stalling me? I am afraid of… Where am I creating struggle or holding on? How can I conserve energy by releasing any unnecessary effort in this cycle? I release… Am I housing any latent anger towards myself or others? How can I liberate myself from it? I forgive… Do I presently feel ashamed or embarrassed by any behaviors or decisions I have made? How can I lay them to rest? I accept… Do I feel guilty for any of my thoughts, words, or actions? How can I make a conscious change? I resolve… If my body were to speak, what would it say to me? I hear…
Autumn: The Vata Season
As explained in Ayurveda, vata is the predominant constitution or dosha during the fall season where the elements of air and space are prevalent. With inherently cool, dry, light and mobile qualities, vata is most susceptible to aggravation at this time of year when similar qualities are increasing in nature.
With a direct relationship to Prana, the source of life inside and outside the body, vata governs all movement and circulation. When in excess, mobility in the body may result in dryness, joint pain, insomnia and a general feeling of unease. As a result, the positive energy associated with a balanced vata dosha, energy that inspires creativity, intellect, and activity, can quickly devolve into fear, anxiety and irritability. To pacify vata during the upcoming season, focus on the balancing qualities of earth, fire and water.
Get Grounded. Contrary to societal norms, autumn is a time to slow way down. All too often we find the end of the year becoming a time of hurry and overwork. Instead, take every opportunity to reduce your commitments, keep only what is absolutely necessary on your personal, professional and social calendars. Get more rest by eating an earlier evening meal and committing to a regular bedtime. Develop a fall rhythm and stick to a ritual routine. Be it exercise, nutrition or self-care, vata is pacified by steadiness and consistency. Stoke the Inner Fire. With decreasing warmth available from the sun, make every effort to minimize the loss of internal heat. Dress warmly, taking care to always cover the head and ears, hands and feet when cold winds are present. Favor warm, cooked foods over raw and allow time for eating as vata-regulated digestive functions are susceptible to imbalance when we eat on the go. Refrain from drinking cold water or juices and drink room temperature or hot beverages instead. Saturate the Senses. Apply vata-pacifying sesame or olive oil generously after showering as hot water tends to dehydrate the skin. As you lubricate the joints and muscles, use gentle pressure with the hands and fingers to perform self-massage (abhyanga, which grounds upward-moving energy to stabilize vata. Cook with heating spices like cumin, ginger and fennel to maintain a steady digestive fire and diffuse warm, earthy scents like geranium, patchouli and rose. Listen to slow rhythmic music with heavy drumbeats and deep melodic chanting with vibrations that resonate in the lower chakras, drawing energy closer to the earth. Minimize over-stimulating the eyes and during meditation, visualize deep reds and browns.
Practice Regenerative Yoga in Autumn
As we approach the transition from summer to fall, Ayurveda prescribes a gradual shift from cooling breath and postural practices that pacify pitta to those that heat internally to strengthen the fire element in preparation for the colder climate ahead. The vata dosha also benefits from postures that keep us close to the ground, particularly those that draw energy from the upper centers of the body including the head, throat and heart, into the lower centers of the belly, sacrum and hips.
Download the PDF of the Autumnal Equinox Yoga Sequence
Observe the following guidelines in your practice with steadiness and conscious rhythm to bring balance during times of elevated mobility and stress.
Soft Eyes. Maintain a soft gaze during asana and pranayama, absorb earth energy through the eyes by looking down in postures where the tendency is to look up. Keep it Simple. Avoid overly complex sequences and movements which can over-stimulate intellectual thinking and aggravate vata. Root Down. Embrace the earth with all points of contact by pressing down firmly to feel the reciprocal support of the ground, particularly with the hands and feet. Get Prone. Compress the low belly and pelvis in prone backbends to alleviate any accumulation of vata that generally occurs here when out of balance. Marinate. After warming from the inside out, allow the body to marinate in seated or reclined hip openers and gentle twists, focusing on conscious relaxation rather than activation. Surrender. Melt into deep forward bends, closing the throat and resting the third eye on the earth or a block where possible.
Autumnal Equinox Yoga Sequence: Moving Meditation for the Whole Body
Let the focus of this practice be illuminating the fire of the heart for the upcoming season of darkness. With steady, focused effort, visualize a magnetic flame that draws heat and energy into the very core of your being, burning brighter with every inhale. Withdraw from distracting thoughts and listen to the rhythm of your breath. Allow the pace to be slow and smooth, transitioning mindfully from one pose to the next.
Practice this sequence with an emphasis on samavrtti pranayama or equal rhythm breathing. With longer time spent in postures, you may elect to count the length of the inhale to inform the exhale. Let this action be fluid and centering, without rigidity or force. Notice how the breath changes and expands throughout your practice. You will also have an opportunity to practice several rounds of nadi sodhana, alternate nostril breathing toward the end of practice to bring the subtle body into balance.
When attempting to balance the vata dosha with asana practice, it can be counterproductive to begin immediately with slow, grounding postures and long holds, despite their potential to alleviate vata-induced distress. When the mind is fluctuating and the body is agitated, any request to be still might be met with frustration and resistance. In this sequence, we begin instead, with strong and simple standing movements to heat the body and discharge any excess nervous energy before settling into deeper postures for longer periods of time. You may also notice the absence of the basic vinyasa, by design, as it can cause us to rush and get ahead of the breath.
The standing waves of class incorporate two complete mandala flows, one initiating with the right (solar) side of the body and one with the left (lunar) side to symbolize the balance of sunlight and shadow available during the equinox.
The standing postures offered will focus on pressing the feet firmly into the ground while stabilizing the gaze to prepare for single-leg balance asanas before lowering to the earth for deeply meditative hip openers and forward bends. The sequence closes with a gentle downward facing twist and optional downward facing Savasana for grounding.
To support your self-practice, please refer to the pose breakdown below with links to photos and alignment for each posture or enjoy the complete guided sequence video.
Autumnal Equinox Yoga Practice from Gaia on Vimeo.
Begin in Balasana, drain all excess mental current through third eye to mat Table Thread the Needle w/ neck stretch each side Cow Adho Mukha Svanasana Table > hip circles (right) Spinal Balance Core Plank (right) Anjaneyasana (back knee + hands down) Ardha Hanumanasana Anjaneyasana (back knee down, arms up) Side Bend Twist w/ quad stretch Lizard w/ diagonal arms Ardha Dhanurasana each side Table > hip circles (left) Spinal Balance Core Plank (left) Repeat on second side Anahatasana Dolphin plank Sphinx Salabhasana Adho Mukha Svanasana Slow walk to top of mat
Namaksar Wave Mandala (right)
Malasana hands to third eye toe tips, lower bow head down Uttanasana clasp hands behind head, draw energy down Rise to Stand w/ bent knees Side Bend w/ hands still clasped Eka Pada Tadasana Vrksasana (right leg initiates) Virabhadrasana III Lunge Virabhadrasana II w/ lizard arms Transverse Lunge w/ hands down Prasarita Padottanasana A Repeat on second side in reverse order Samastitihi Malasana w/ feet together Bakasana Press Prep Uttanasana gentle twist each side Samastitihi Eka Pada Tadasana Eka Pada Utkatasana (right leg initiates) hands to heart Release right hand to earth, twist Release left hand earth, Ardha Chandrasana Utthita Parsvakonasana Reverse Warrior Virabhadrasana II Prasarita Padottanasana C Ardha Garudasana shoulder stretch each side Repeat on second side in reverse order
Namaksar Wave Mandala (left)
Baddha Uttanasana each side
Garudasana (left leg initiates)
Virabhadrasana III w/ Garuda arms
Anjaneyasana w/ Garuda arms
Prasarita Padottanasana A > twist each side
Niralamba Transverse Lunge alternating
Repeat in reverse direction Samastitihi Malasana Uttanasana Twist > Prayer Twist Parsva Bakasana Rise to Stand Samastitihi Eka Pada Tadasana Utthita Hasta Padangusthasana Parivrtta Hasta Padangusthasana Virabhadrasana III Release hands Parivrtta Ardha Chandrasana Release hands Parivrtta Trikonasana Prasarita Padottanasana Ardha Bakasana each side Repeat in opposite order
Dhanurasana Balasana Adho Mukha Svanasana Eka Pada Adho Mukha Svanasana (right), cross foot behind Gomukhasana Ardha Matsyendrasana Agni Stambasana Ardha Kapotasana (nadi sodhana) Janu Sirsanasana Variation Upavistha Konasana (head to block) Repeat on second side in reverse order
Adho Mukha Svanasana Slowly lower, Downward Facing Twist Downward Facing Savasana