Śarad Ritucharya: Autumn Balance & Nourishment
art by Gabriella Possum Nungurrayi
As summer fades, we enter autumn (Śarad Ṛtu) — a season of transition and preparation for the upcoming Vata winter. The air grows cooler, lighter, and drier — qualities that stir both body and mind. Ayurveda reminds us to anchor ourselves with grounding routines, nourishing foods, and gentle self-care.
Today also marks the Fall Equinox, the new moon, and the beginning of Navaratri — nine nights dedicated to Durga, the fierce and compassionate Goddess who restores balance, protects dharma, and awakens the inner strength we carry within ourselves. It is a sacred time of reflection, devotion, and renewal, perfectly aligned with the seasonal shift in body and mind.
Morning Rituals
Rise with the calm of dawn, allowing your body to wake slowly with the soft light.
Cleanse your mouth with herbal toothpaste, and consider oil pulling with warm sesame oil to strengthen gums and teeth and protect against seasonal dryness.
Massage yourself with warming oils like Rasa Veda Seasonal Autumn Oil or sesame oil, nourishing the skin and softening stiffness.
Use Nasya oil in the nostrils and ears to shield against the drying winds and environmental stressors.
Movement & Breath
Anchor your nervous system with Nadi Shodhana (alternate nostril breathing).
Favor Vata-pacifying postures: gentle twists, wind-relieving poses, slow sun salutations, and grounding inversions.
Move deliberately, with presence in each posture, allowing your body to flow in alignment with the season.
Diet & Nourishment
Early autumn can bring Pitta prominence, so favor bitter, astringent, and sweet tastes to balance internal heat and support digestion.
Include easily digestible foods like honey, small peas, green vegetables, green berries, red rice, and seasonal grains.
Warm, moist meals such as porridges, soups, kitchari, and steamed vegetables restore moisture, warmth, and strength.
Avoid cold, raw, fermented foods, curd, heavy oils, and strong liquors that aggravate Vata and Pitta.
Self-Care & Seasonal Treatments
Gentle rituals such as Udvartana with sandalwood (Chandan) refresh the skin, cool excess heat, and balance the body.
Evening practices — sipping warm milk with saffron, nutmeg, or cardamom, and retiring early — support restful sleep and alignment with the season.
Navaratri & the New Moon
The nine nights of Navaratri honor Durga, celebrating her protective strength and compassionate presence. This period coincides with the new moon, a natural portal for intention-setting, reflection, and renewal. Each night invites us to connect with our inner power, release what no longer serves, and cultivate clarity for the season ahead.
Integrating Ayurveda into this sacred time:
Use this period to reflect on your routines, reset your rhythms, and prepare for Vata season.
Deepen your awareness of your prakruti (unique constitution) — what supports your balance, what nourishes your body, mind, and spirit.
Gentle seasonal practices — grounding yoga, warm nourishing foods, and self-massage — harmonize your energies as the days grow shorter and winds become sharper.
Autumn invites us to slow down, root deeply, and nourish ourselves — cultivating steadiness as we move toward the cooler, windier months. It is a time to honor our inner strength, align with the rhythms of nature, and prepare for what is to come.
If you feel called to a seasonal reset with Ayurvedic guidance, or wish to deepen your understanding of your prakruti, I welcome you to reach out.
— Sheila | Rasa Veda Healing