The Vata season begins in late fall and continues through winter, typically from the end of September through January. During this time we experience the peak dryness, cold, and mobility of the year. The air and space elements are the most predominant during this season. Nature is becoming lighter, drier, and more variable. It is a time to embrace the creative energy while balancing the excess movement that can lead to anxiety, scattered thoughts, and physical instability. Yoga practices that warm the body, ground the mind, and create stability in the lower abdomen and hips are essential for this time of year.

Stand with your feet wide, about 3-4 feet apart, with toes turned out at 45-degree angles.
Place your hands on your hips and begin to bend your knees, lowering into a wide squat.
Keep your knees tracking over your toes and your spine tall and straight.
Bring your arms into cactus shape (elbows bent at 90 degrees) or place palms together at heart center.
Sink deeper into the pose, feeling your thighs engage and your pelvis ground downward.
Breathe deeply and imagine roots growing from your sitting bones into the earth.
Hold for 5-8 breaths, focusing on the strength and stability in your legs.
To release, straighten your legs and step your feet together.

Benefits: Goddess pose is a powerful grounding posture that builds heat and strength in the lower body while providing deep stability. This pose counters Vata's tendency toward lightness and scattered energy by creating a strong foundation through the legs and pelvis. The wide stance and deep squat help anchor excess mental energy and build the warmth that Vata individuals need during colder seasons.

Stand in Mountain Pose, then step your left foot back about 3-4 feet.
Turn your left foot out to a 45-degree angle and square your hips toward the front.
Place your hands on your hips and lengthen your spine upward.
Begin to fold forward over your front leg, keeping your back straight and chest open.
Let your hands rest on your front thigh, shin, or blocks—wherever feels comfortable without straining.
Keep both legs strong and engaged, pressing through your back heel and the front big toe.
Allow your breath to deepen the pose naturally, releasing tension with each exhale.
Don't force the forward fold—focus on the length in your spine and the grounding through your feet.
Hold for 6-10 breaths, then slowly rise and repeat on the other side.

Benefits: The stabilizing nature of Pyramid Pose helps Vata individuals find balance and focus in both body and mind. This asymmetrical forward fold strengthens the legs, improves balance, and calms Vata dosha by creating steady alignment and grounding through the feet. The pose encourages introspection while building the strength and stability that counter Vata's naturally mobile and sometimes unsteady energy.

Sit cross-legged on the floor or on a blanket for extra cushioning.
Draw your left leg under your right leg, bringing your left heel toward your right hip.
Stack your right knee directly over your left knee, bringing your right heel toward your left hip.

If this is uncomfortable, sit on a bolster or blanket to elevate your hips.

Inhale and reach your arms out to the sides, then sweep your right arm under your left.
Bend both elbows and try to wrap your forearms, bringing your palms (or backs of hands) together for Eagle Arms.
Lift your elbows slightly while gently drawing your shoulders down your back to broaden across the upper back.
Sit tall through your spine and breathe deeply into the pose.
Keep your head centered and gaze softly forward, feeling the opening across your chest and shoulders.
Hold for 6-10 breaths, then slowly release your arms and switch the crossing of your legs.
Repeat on the other side, reversing which arm goes on top and which goes on bottom.

Benefits: The grounding nature of Seated Cow Pose provides deep hip opening and shoulder mobility that helps release stored tension from Vata's tendency to hold stress in the body. This pose creates stability through the pelvis while opening the heart and shoulders, encouraging deeper breathing that calms Vata's anxious mind. The complexity of the pose requires focused attention, helping to gather scattered mental energy while the seated position provides the steady foundation that Vata individuals need.

Practice these poses in a warm environment whenever possible—heated rooms or during the warmer parts of the day—and remember that during Vata season, consistency and routine bring more balance than intensity. Focus on cultivating a sense of groundedness, warmth, and steady presence in your practice to counter Vata's natural tendency toward restlessness and scattered attention.