Ṛtu Sandhi: Easing Into Seasonal Change with Yoga & Ayurveda

As summer begins to wane and early signs of fall emerge—cooler mornings, drier air, shorter days—we are entering a sacred threshold in the Ayurvedic calendar known as Ṛtu Sandhi (pronounced *ri-tu san-dhi*), which means "the juncture between seasons."

This period, lasting about two to three weeks between seasons, is a time of transition and vulnerability. According to Ayurveda, it’s also an opportunity: a chance to reset, cleanse, and prepare the body and mind for the next season’s unique qualities.

From Pitta to Vata: Why This Transition Matters

Summer is ruled by Pitta dosha — a combination of fire and water elements. It’s hot, intense, sharp, and penetrating. We often feel this in our bodies as increased heat, inflammation, irritability, or digestive intensity.

Fall, on the other hand, introduces the dry, light, mobile qualities of Vata dosha — governed by air and space. It’s a season of movement, wind, unpredictability, and subtlety.

If excess heat (Pitta) remains in the system as we enter the cooler, drier months, it can aggravate Vata and lead to imbalance. Think: dry skin and inflammation, anxiety and irritability, restlessness and burnout.

By reducing Pitta at the end of summer, you create a more stable foundation for Vata’s arrival, making it easier to stay grounded, nourished, and resilient throughout the fall and winter months.

Yoga Practices to Support You During Ṛtu Sandhi

Yoga is a powerful ally in harmonizing with seasonal transitions. During Ṛtu Sandhi, aim for a practice that both releases summer heat (Pitta) and prepares for the cool, mobile nature of fall (Vata).

Here are practices to help you ease into the new season with grace:

1. Cooling & Grounding Asana

  • Forward folds (e.g., Paschimottanasana, Janu Sirsasana) to calm the mind and release heat

  • Twists (e.g., Marichyasana, Supine Twist) to wring out excess Pitta and stimulate digestion

  • Lunges & hip openers (e.g., Anjaneyasana, Pigeon Pose) to release tension and ground Vata energy

  • Supported inversions (e.g., Legs Up the Wall) to balance the nervous system

Focus on slow, mindful movement with long exhales and moments of pause. Keep the breath cool and calm.

2. Cooling Pranayama

  • Sheetali or Sheetkari: Both are cooling breathing techniques that help release inner heat.

  • Nadi Shodhana (alternate nostril breathing): Balances both hemispheres of the brain and eases the transition between energies.

3. Meditation & Stillness

  • Daily seated meditation, even for just 5–10 minutes, can help settle Vata’s movement and create internal space for reflection.

  • Try a guided Yoga Nidra or body scan to promote deep rest and reset the nervous system.

4. Restorative Yoga

Incorporate restorative postures with support (bolsters, blankets) to soothe Vata before it rises. This cultivates a sense of containment and inner warmth that will serve you well into the colder months.

Ṛtu Sandhi is nature’s invitation to pause, listen, and adapt. When we move in harmony with seasonal rhythms—clearing what no longer serves and preparing for what’s to come—we remain rooted, resilient, and well.

As summer fades and fall begins to whisper, may your practice become a bridge between the seasons—a sacred space to honor your own rhythms, too.

Carrie Klaus