The Autumnal Shift and Finding Your September Flow

I’ve noticed a shift as August gives way to September, and I’m sure you have too. The air is becoming crisper and a dampness hangs in the morning, the first clear signal of the changing season.

My most creative and peaceful moments often happen around 5 a.m., with a warm cup of coffee in hand, before the rest of the world wakes up. This is my favourite pocket of time—when there are no distractions. I love to step into my garden to feel the cool air, breathe in the morning smells, and listen to the first birds chirp, as the increasingly frequent call of geese flying overhead signals the shift from summer into early autumn.

As the days grow shorter, the dip in light can affect our bodies.  Reduced sunlight can impact the production of serotonin, a neurotransmitter that helps regulate mood, and melatonin, the hormone that manages our sleep-wake cycle. A drop in serotonin can sometimes lead to feelings of lethargy or low mood, while a shift in melatonin can disrupt our sleep patterns. This is why this time of year can feel difficult for some who miss the long, light days of summer. This disruption to our circadian rhythm, or the body’s natural 24-hour cycle, explains why our energy levels and mood can feel out of sync. I’ve found that by making small, gentle adjustments, we can move through this shift with more ease. For me, September offers the opportunity to realign and recenter, to settle back into myself. It’s a month of transitions for many of us, calling for the re-establishment of household routines, school runs, and work patterns. Instead of viewing these changes with dread, try to approach them with a sense of calm and purpose.

There are many things to love about September – it brings its own unique comforts. I love pulling on my favorite warm socks or a soft jumper. It’s also the season for comforting, warm drinks, like a spiced latte or a hot chocolate. This time of year also offers an abundance of fruits and vegetables, and with it, we feel a natural pull towards more hearty, nourishing meals that warm and satisfy. By understanding why this transition feels so significant, we can take steps to move with it rather than against it.

Adjusting to a New Routine: How to Settle into September

Just as a yoga practice requires adaptability, adjusting to a new routine in September calls for patience and a conscious change of habit. Here are some simple ways to support your transition into the new season.

Establish an Anchor

A consistent routine provides a sense of stability for life’s ups and downs. Even for the busiest person, just 10-15 minutes can help you start the day on a positive, more grounded note. Try to delay that first hit of caffeine in the morning and opt for a large glass of water to kickstart your metabolism instead (easier said than done, I know!). After a night of rest, your body is naturally dehydrated, and water is the most gentle way to rehydrate and awaken your system. Delaying coffee also helps to prevent the mid-morning energy crash often caused by an early caffeine spike, allowing you to feel more balanced and sustained throughout the day.  Follow with a few minutes of mindful movement such as gentle stretches, Cat-Cow (Marjaryasana-Bitilasana), and Child’s Pose (Balasana) to ease your muscles awake. Try to fit in a mindful moment with a simple practice like Alternate Nostril Breathing (Nadi Shodhana), which helps balance your nervous system and create a sense of clarity. Don’t skip breakfast but fuel your body with a smoothie or a bowl of porridge to avoid a dip in energy mid-morning. Similarly, an evening routine of dimming the lights, avoiding screens, and winding down with a calming tea will help you prepare for a restful night’s sleep.

Nourish from Within

This is a great time to adjust your diet to match the season’s energy. In yogic and Ayurvedic philosophy, autumn is considered the season of Vata dosha, which is associated with the qualities of air and space. When vata is out of balance in the body, it can lead to experiences such as dry or rough skin, cold hands and feet, or feelings of being spacey or restless. Just as a windy day can leave you feeling a little unsettled, this energy can also manifest as a busy mind and feelings of unrest.

To balance, Ayurveda suggests we focus on warming, moist, and grounding foods. This means shifting away from light summer salads and cold drinks toward hearty, nourishing meals that are both comforting and stable. You can use the amazing seasonal vegetables on offer to make bowls of creamy pumpkin or squash soup, or a hearty stew packed with root vegetables like parsnips and carrots. Adding warming spices like ginger, cinnamon, and turmeric to your cooking is also a wonderful way to aid digestion and support your body.

There’s lots of inspiration at Olive Magazine for autumn recipes. One of my favourites is the pumpkin curry (remember, a pumpkin isn’t just for carving!). I also love homemade mushroom soup.

Listen to the Body

The yogic principle Sthira Sukham Asanam means “steadiness and ease in a pose.” This teaching reminds us to find a balance between effort and comfort, creating a practice that is both strong and sustainable, not strained or rigid.

The physical postures should be steady and comfortable.

Patanjali

Just as we apply this on the mat, we can apply it to our daily lives. As a routine shifts, it is important to pay close attention to what your body and mind need. Are you feeling tired and needing more rest? Are you craving movement or stillness? Adjust your schedule and activities to address this feedback from the body, rather than pushing yourself into a rigid routine that negatively impacts your wellbeing.  This might look like cutting back on a busy schedule, occasionally saying no to friends and family, or going to bed a little earlier.

A Yoga Practice for Autumn

When it comes to a yoga practice, autumn is a time to shift from energetic, fast-paced flows to something more rooted and restorative. The aim is to create a feeling of stability and peace. 

Focus on grounding and stabilizing the body and mind. Standing postures like Mountain Pose (Tadasana) and Tree Pose (Vrksasana) help to build strong foundations and root us to the earth. Chair Pose (Utkatasana) and Warrior I (Virabhadrasana I) and Warrior II (Virabhadrasana II) nurture gentle, steady power while simple standing forward bends (Uttanasana) help to calm the nervous system and turn our focus inward. Ending a practice with Child’s Pose (Balasana) and a long Savasana (Corpse Pose) allows you to completely surrender and rest, which is exactly what the body needs at this time of year. In my September classes, I’ll be guiding my yogis through a gentle and grounded practice.

By listening to these small shifts, you can move into autumn feeling grounded and ready for the season ahead. This is a time to embrace a different pace and find contentment in the simple things. As the days grow shorter, focus on the joy in a warm cup of your favourite drink, a soft jumper, or the peaceful sound of rain on the windowpane. This mindful slowing down helps you cultivate the inner strength to navigate the changing seasons with greater ease and resilience.

Disclaimer: The information in this post is for educational purposes only and is not a substitute for professional medical advice. Always consult a healthcare professional before making changes to your health routine.