Navigating the Winter Season with Ayurveda
Dec 30, 2019 | Written by Leticia Padmasri
Ayurveda, the ancient health care tradition of India, emerged at least 5,000 years ago in a culture in which people’s lives were intertwined with the rhythms and forces of nature. The Vedic sages understood that the cycles of dark and light, as well as the changing seasons affect our body and mind. The knowledge of the natural world allows us to know our individual constitution, or prakruti, which is comprised by the three doshas: vata, pitta, and kapha- the three subtle energies that govern not only our own constitution, but everything else in the cosmos as well.
The seasons, just like our prakruti, are described by cycles of vata, pitta, and kapha. Ayurveda then divides the year according to the most prevalent dosha during each season. Pitta season includes the hottest, longest days of the year—from late spring into early fall. Vata season is predominant in the fall and early winter, with Kapha making its appearance in late winter through spring. If we wish to stay healthy all year long, we need to live in harmony with the rhythms of nature, adjusting to the changes in our environment through what and how we eat, how we exercise, what herbs we ingest, and so on.
Each season can either pacify or aggravate the individual prakruti. Understanding the qualities of each season can help us counterbalance the potential for seasonally induced imbalances. We cannot control the changes of weather; however, we can control our lifestyle -- building health, vitality and resistance to disease.
Winter is kapha season, with strong vata undertones. In the natural world everything is withdrawing -- preparing for hibernation and rest. The sky is often gray. The weather is cold and there is increased dampness due to rain or snow. There is a sense of heaviness and life in general moves more slowly. These are all qualities shared by kapha dosha and this is why winter is considered a primarily kapha season. However, winter can also be extremely cold with dry and windy weather which can provoke vata, too. To calm both vata and kapha when temperatures drop, read on.
Diet
The key is to eat what naturally subdues the cold, dense, and slow nature of the winter. We should then focus on eating warm, cooked, slightly oily, well-spiced foods. Strictly avoid cold drinks (kapha and vata are aggravated by it) and choose hot water, hot tea, and rarely, hot cocoa or chai. If you are predominantly kapha, follow a kapha-pacifying diet. Click here to download a list of foods to favor. If you have vata or pitta in your constitution, the general approach, is to eat more of the foods that pacify kapha and cook them with herbs and spices that are good for the other two doshas. For example, mustard, cardamom, cinnamon, garlic and ginger usually help balance both kapha and vata. Coriander, cardamom, turmeric, cilantro, and cumin to help balance kapha without irritating pitta. Most importantly, how we eat may be just as critical as what we eat…especially to keep kapha weight down! Avoid eating on the go or in a hurry. Eat at a slow pace and in a peaceful environment. Take time to completely chew each bite and really savor the flavors. Sri Swami Satchidanada, yoga master, would say: “chew your liquids and drink your solids!”.
Dinacharya
Establishing a daily routine helps us to get going and remove the stagnation and heaviness due to increased kapha qualities in the environment and in us. Read this article to understand and establish your own self-care ritual. For kapha season, a wonderful ritual is nasal rinsing. This is a highly kapha-pacifying practice that will clear the mind and excess mucus. If your nasal passages feel dry afterwards, you can use your pinky finger to lubricate the nostrils with a bit of sesame oil. This can also be done any time of the day as you feel the need.
Dress Warm
Protect yourself from cold drafts and be sure to choose clothes that will keep you warm throughout the day. Cover your head, ears, and neck when outside to keep vata and kapha in check.
Exercise
The excess of kapha energy lead to sluggishness, mucus-related illnesses, and excess weight. Shake off any sluggishness with some morning exercise. Exercising will increase circulation, support optimal physical and mental health, and quell kapha through the winter months. If the atmosphere is too dry and cold vata is predominant; consequently, favor a slow, gentle, and strengthening exercise routine. On the other hand, with heavy, cloudy weather, such as rain or snow, kapha is prevailing, and we need to push ourselves physically, increasing both the duration and intensity of our workout.
Hatha Yoga and Meditation
Favor a practice that will generate warmth and open the upper respiratory tract. Watch the video below for Surya Namaskar and poses that open the chest and throat are great to remove congestion. Practice systematic relaxation to ensure rest and add in a few rounds of kapalabhati. This breathing practice increases the power of digestion and eliminates mucus from the respiratory tract. Excess kapha can lead to negative emotions such as attachment, envy, and greed, so meditate on letting go of emotional attachment and to counter mental stagnation. Check out Yogaville for my Taking Ayurveda to the Mat workshop if you would like to explore and learn how to tailor your practice according to the doshas and seasons, I offer this workshop each year.
When we know how to synchronize with the natural changes in our environment, we can boost our energy, immunity, and resilience -- protecting our body and mind from the imbalances that are characteristic of the season. By harmonizing our diet and lifestyle choices with each season, we can better maintain our internal sense of balance throughout the year. Remember that your predominant dosha increases during the season it governs, so take care to choose foods and activities that will pacify and not aggravate it.
Wishing you a warm and energetic winter!
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