Ayurvedic Autumn Routine
As summer fades and autumn’s crisp air settles in, our bodies start to feel the shift. The light, dry, and cool qualities of Vata dosha become more dominant, which can leave us feeling scattered, anxious, or even physically dry—think flaky skin, stiff joints, and unpredictable digestion. But Ayurveda gives us beautiful ways to transition smoothly, stay grounded, and truly nurture ourselves through this season of change.
Here’s how you can bring warmth, stability,
and nourishment into your daily rhythm.
Mornings: Slow, Cozy and Grounding
Autumn isn’t the season to jump out of bed and rush into the day. Instead, wake up with the sun and give yourself a moment to settle. Maybe stretch under the blankets, take a deep breath, and set an intention before you even step out of bed.
Once you’re up, start your morning with tongue scraping—it’s such a small habit, but it makes a difference in clearing toxins and freshening your breath. Follow it with oil pulling (warm sesame oil works wonders) to keep your gums and throat hydrated as the air gets drier.
And if you want to feel deeply nourished and grounded from the start, try an Abhyanga (self-massage) with warm sesame oil before your shower. Seriously, this is a game-changer for dry skin, stiff joints, and overall stress relief. Just warm up a little oil, massage it into your skin in long strokes, and let it soak in for about 15 minutes before rinsing with warm water. It’s like giving your nervous system a hug.
After showering, hydrate from the inside out—skip the iced drinks and go for warm water with ginger, cinnamon, or even a splash of lemon. Your digestion will thank you!
What to Eat: Nourish, Warm and Soothe
As the air gets cooler and drier, your body craves the opposite—warm, moist, grounding foods that bring comfort and stability. Think creamy soups, hearty stews, roasted root veggies, and soft grains like rice and oatmeal. This is the season to embrace healthy fats—ghee, coconut oil, sesame oil—they’ll keep your skin glowing and your digestion happy.
Start your day with something warm and spiced: maybe a bowl of oatmeal cooked with almond milk, cinnamon, and a spoonful of ghee, or stewed apples with cardamom. If you love tea, swap out coffee for something more Vata-balancing, like ginger or tulsi tea.
We have some delicious meals ideas in our FREE Ayurvedic Cleanse eBook if you need some inspiration ! ;)
Try to avoid too many cold, raw foods (sorry, smoothies and salads!), as they can be too rough on the digestive system this time of year. Instead, cook your veggies, add warming spices like turmeric and cumin, and go for comforting, easy-to-digest meals.
Movement & Self-Care: Slow Down and Settle In
Autumn carries a restless, unpredictable energy, so this isn’t the season for overly intense workouts or too much multitasking. Instead, focus on gentle, intentional movement—think slow yoga flows, grounding walks, or even stretching by candlelight.
Speaking of slowing down, make space for quiet, nourishing rituals—light a candle in the evening, sip golden milk before bed, wrap yourself in cozy layers, and lean into the season’s invitation to rest. Try to get to bed earlier, even if it’s just 10-15 minutes sooner than usual, to keep Vata’s erratic energy in check.
Most importantly, listen to what your body is asking for. If you’re feeling scattered, find ways to bring in more warmth and stability. If your skin is dry, massage it with oil. If your digestion is off, sip warm teas and eat soft, cooked foods. Ayurveda is all about creating harmony between ourselves and the world around us.
Autumn is a time to slow down, ground yourself and deeply nourish yourself.
How are you feeling with the seasonal shift?
