Autumn is here and with it the grayness and the falling leaves. Let us take a positive step and see in the fall "the spring of winter". Follow the advice of Morgane Lasalarie *, yoga teacher, Clémentine Joachim, certified sophrologist and Oriane Jurado, naturopath to live this season serenely, naturally and in great shape!

Autumn is a season that invites us to slow down our pace, to save ourselves, to enter a phase of rest. "Paradoxically, this is often a period when, professionally, we are busy, especially with the end-of-year interviews that are looming on the horizon," says Oriane Jurado, naturopath. So we do the reverse of what our physiological process needs! Don't panic, we can support our body in this period of change. Here's how.

 IN NATUROPATHY: we regenerate our body

You have to put all your senses into action and turn to well-being! Here is the advice of Oriane Jurado, naturopath.

• Smell: in autumn, we favor comforting scents.

• The taste: it is the pungent flavor that is in season.

“The pungent flavor helps remove mucus and other material that has accumulated in the airways,” explains the naturopath. It also facilitates body heat. "

  • Movement: in autumn, we go to bed! "We therefore favor rest, relaxation, yin yoga or relaxation therapy, for example," suggests Oriane Jurado.

• The right atmosphere: “autumn is a dry and cold season which needs to be counteracted by providing itself with heat and humidity both with scented baths, broths, soups, infusions, hot water bottle placed on the liver ”, details the naturopath.

 • Health: it is important to take special care of your lungs and intestines.

"You have to clean your intestines in order to have a good microbiota to strengthen your immunity and also support your pulmonary system", advises Oriane Jurado, naturopath.

In addition to a healthy diet, it is important to drink enough to facilitate transit and elimination. And to tone your lungs, you (of course) stop smoking if you are addicted to cigarettes, you practice an adapted physical activity, you get some fresh air in the forest (one hour a day because of confinement) you do breathing exercises.

 What to put on your plate?

Above all, "you have to eliminate from your meals what is superfluous, which makes digestion heavier," advises Oriane Jurado. So we are cutting alcohol, industrial cakes, refined sugar, industrial dishes. And we stock up on vitamins A, C, D, omega-3s and magnesium to boost your immune system. "Its substances are anti-infectious, anti-inflammatory and wake up lymphocytes to ensure good defenses of the body.

- White: that's good, it's the color of many autumn fruits and vegetables: apple, pear, turnip, leek, onion, garlic, white carrot, grape, endive ... "Either we eat them raw, suggests the naturopath. , or we opt for gentle and slow cooking which retains the nutrients. »We also think of warming spices such as cinnamon, ginger, nutmeg, black pepper, chilli ...

 Opt for slowness ...

In autumn, we choose slowness as a fashion!

"In fact, you can lengthen your sleep time by going to bed ½ hour earlier," says Oriane Jurado. And that's what you feel like if you listen to your body! "

But the mind is so strong that, unfortunately, it can take over! On the other hand, if you do not want to do anything, do not worry, that's normal! “The body settles on the rhythm of nature, warns the naturopath. And rest is as important as action. You also have to think about taking advantage of the daylight. "The sun and the air have vitalizing properties," says Oriane Jurado. And if that is not enough, do not hesitate to do light therapy sessions that help fight against the seasonal gloom. "

 Natural first aid kit: the essentials for the fall

- Ravintsara essential oil, a powerful antiviral: 1 drop of essential oil mixed in 1 tsp. to s. of neutral vegetable oil, massaged on the thorax in case of cooling.

- Lemon thyme infusion: an antiseptic herbal tea to accompany us throughout the cold season.

- Fresh pollen, a digest of nutrients to support your immune system.

- Grapefruit seed extract: a natural antibiotic that is as effective in preventing as it is as a cure for most infections of the ENT sphere.

 IN SOPHROLOGY: we make our body and mind available at rest

We all miss summer, but that's life, all good things come to an end or we'd get bored of it! And you have to know how to take advantage of what each season brings us.

"Autumn is a season of transition between two energies: the dynamism and heat of summer, and the softer and calmer character of winter," explains Clémentine Joachim, certified sophrologist. In autumn, we observe a movement from the outside to the inside, a form of withdrawal into oneself. The body needs to slow down because it often feels tired. "

We can live very well this season when the trees are bare, where night falls earlier. Sophrology is a great help in approaching this new cycle of the year with serenity and in respect of the needs of the body. "Indeed, it allows you to learn to identify your feelings, to listen to your sensations to promote balance between body, mind and emotions", explains Clémentine Joachim, sophrologist.

Here are 3 exercises designed to stimulate breathing and promote healthy lung function, the “organ” of fall.

1. The thoracic bellows: it promotes rib breathing

- Stand with feet parallel to the width of the pelvis, back straight, shoulders relaxed, head in line with the spine, and eyes closed.

- Place the hands on the ribs (you must feel the bones of the ribs under the fingers; the hands must not be at the level of the waist or the pelvis).

- Inhale deeply through the nose while inflating the thorax, and breathe gently through the mouth while deflating the thorax. Observe the gentle movements of the ribs in harmony with the breathing. Imagine the path of air from the nostrils to the lungs.

Repeat the exercise 3 times in a row, becoming aware of the amplitude of his breathing and the feelings of calm it provides.

 2. Body heating: it facilitates diaphragmatic breathing

- Stand with feet parallel to the width of the pelvis, back straight, shoulders relaxed, head in line with the spine, and eyes closed.

- Place one hand on the lower abdomen, under the navel, and the other hand on the lower back. Inhale deeply through the nose while inflating the belly, and exhale slowly while blowing through the mouth, deflating the belly. Observe the natural movements of the abdomen, the hand placed on the stomach which accompanies these movements, to the rhythm of the breath. Observe all of his feelings. Maybe heat spreading through the body, maybe the belly unraveling.

Repeat the exercise 3 times in a row, realizing the power of your abdominal breathing and its soothing properties. Indeed, abdominal breathing particularly activates the parasympathetic system, a source of recovery. It promotes cell oxygenation and the elimination of gaseous waste.

3. Axial rotations: they create a bubble of calm around you and you take refuge there as soon as your body and mind need it.

This axial rotation exercise is to be practiced as soon as you feel that your body and mind need to take refuge.

- Stand with feet parallel to the width of the pelvis, back straight, shoulders relaxed, head in line with the spine, and eyes closed.

- Inhale deeply through the nose while remaining static. Hold your breath and do circles with your arms, letting your chest and head follow the movement very smoothly.

- Draw a bubble of calm all around you, a cocoon just for you, a zone of calm and softness.

- Breathe out by blowing through the mouth and gradually returning to the initial position. Observe the sensations: the flexibility of the waist, the fluidity of the movements of the bust, the arms. Perceive the softness around you, in this bubble of calm.

Repeat the exercise 3 times in a row and become aware of its ability to create a zone of calm and gentleness around you.

And now, to end the sophrology session, we sit comfortably on our sofa, stretched out on our bed, which is what we prefer, and we totally soak up the fall thanks to the visualization offered by Clémentine Joachim, sophrologist.

 IN YOGA: we anchor in the earth

"Autumn is a time of change, conducive to imbalances such as a lack of concentration and grounding," says Morgane Lasalarie, physiotherapist and yoga teacher. So, this season, we're going to work on stability to build solid foundations. And we will also seek to detoxify our body, especially in the viscera by twisting, and get rid of negative emotions by working on the opening of the hips. This is where repressed emotions are stored. "

4 postures to do as often as possible!

"These postures should be performed in the order suggested below", specifies Morgane Lasalarie. To each one according to her possibilities, you should not force, but take care of yourself. Flexibility is acquired with regular practice.

1st posture: the lizard (or Utthan Pristhasana)

Both hands resting flat on the ground (or on the forearms), legs straight behind you.
Bring the right knee to the height of the right shoulder making sure it is well above the ankle, keep the left leg straight, and try to lengthen the spine.
Do the same with the other leg.


2nd posture: the garland (or Malasana)

Feet the width of the mat, toes pointed outward.
Bend the knees to their maximum, calves as close as possible to the thighs, pelvis lowered to the ground, chest straight.
Place prayer hands at chest level, elbows pressing inside knees to open. Slowly rise to a standing position.

3rd posture: the tree (or Asana)

Standing with the right foot firmly anchored in the ground, place the left foot either at the level of the tibia or at the level of the thigh. Be careful, never press it against the kneecap!
Place your praying hands at chest level or, if you feel comfortable, link your hands above your head. Remember to keep your shoulders low and fix a point in front of you.


4th posture: sitting twist (or Vakrasana)

Sitting on the sit bones, bend the right leg so as to bring the right foot under the left buttock.
Bend the left leg so that the left knee is above the right knee, with the foot flat in front of the right knee.
Extend the left arm and place the left hand behind the left buttock.
Place the right elbow on the outside of the left knee, hand outstretched to the sky.