Wake with the sun.
Self-massage with warming sesame oil to balance the tendency of dry skin and stiff, sore joints. Wash off in a warm shower.
Place a drop of oil in each nostril to lubricate. Nasya oil is specific for this practice, otherwise sesame oil is fine.
Take advantage of the increased air element and practice pranayama at least once daily, consciously drawing prana into the tissues and cells.
Practice grounding, relaxing, and opening yoga postures, in a slow manner. Good choices include inversions, twists, and slow sun salutations matching each movement with one full inhalation/exhalation. Finish with plenty of savasana to ground the energy.
An ideal breakfast would be a bowel of oats, quinoa, or rice, with maple syrup and cinnamon.
Ashwagandha (Withania somnifera) is a fantastic herbal remedy for grounding and strengthening in the lead up to winter, as is chywanaprash.
Lunch and dinner should consist of soups, kitchari, and steamed vegetables.
To keep the bowels open, take organic triphala each night. Triphala gently detoxifies the body and rejuvenates the digestive tracts. If constipation is an issue, try soaking a teaspoon of triphala overnight as a cold infusion and take first thing in the morning.
Before bed, settle in with a cup of warm milk gently simmered with a pinch of nutmeg and cardamom.