an ayurvedic guide to an inspired and revitalizing season

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  • 7/21/2019 An Ayurvedic Guide to an Inspired and Revitalizing Season

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    An Ayurvedic Guide to an Inspired andRevitalizing Season

    Spring is upon us. Winters accumulated snow and ice are beginning to melt.Gentle rains soak the land. The earth

    itself seems heavy with moisturesaturated with itand the landscape is becoming a wellspring of life. Spring isa season of birth, new beginnings, renewal, and growtha time for the earth to make manifest the latent potential

    within all things. Seeds are germinating, flowers budding, insects buzzing, leaves unfurling. And despite ourgrowing separation from the natural world, we are deeply affected by this gentle stirring around us. Our physiolog

    senses a natural opportunity for a fresh, clean start; our bodies are primed to lighten things up, cleanse ourselves oany accumulated imbalances, and rejuvenate our deepest tissues. As the natural world emerges from its long winte

    slumber, it is common to experience a renewed sense of joy and inspiration. But for many, the spring season is als

    associated with colds, congestion, hay fever, and allergies. Thankfully, an appropriate seasonal routine can help uto overcome springs challenges while promoting optimal health so that we can truly celebrate the gifts this seasonhas to offer.

    Spring: A Distinctly Kapha Season

    Spring is a season characterized by warmth (or at least less cold), moisture, and a palpable softness. It is a season

    revered for its gentle, nurturing presence. Spring embodies the heaviness of increased moisture, and it tendsto feel slower than, say, summer or fall. These are just a few of the characteristics that align spring with kapha. In

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    fact, the Sanskrit word kapha, means that which flourishes in water, and what season is more defined by the

    presence of water than spring? Clearly, the spring season and kapha dosha have a great deal in common.

    Ayurveda teaches us that like increases like. So by its very nature, springtime tends to increase kapha. And when

    we consider that by winters end, a bit of kapha accumulation is somewhat inevitable for most of us, spring has thpotential to add insult to injury in the kapha department. But just as spring melts the lingering ice and snow, it

    liquefies accumulated kapha (ideally, so that it can be eliminated from the body). This process can either be arevitalizing event or it can trigger a number of health challenges. A seasonal routine is actually one of our best

    tools for minimizing springs kapha-aggravating potential while supporting the elimination of any accumulated

    excess. With a seasonal diet and lifestyle that invites a little extra lightness, sharpness, dryness, and heat into ourlives, we can support our physiology in its natural process of springtime renewal and revitalization.

    But remember that the entire point of an Ayurvedic seasonal routine is to align ourselves with the dynamic rhythmof the natural world. Mother nature moves in a fluid and organic way and spring is a season of transition, so a

    springtime routine is not intended to be rigid or static. Your local spring climate may, at first, fluctuate betweencolder, drier, more isolating wintery weather, and warmer, wetter conditionsmeaning that any given day could

    aggravate kapha, vata, or both. Then, as the season progresses and the weather heats up, you may find yourselfneeding to pacify kapha, pitta, or a combination of the two. Obviously these patterns vary, depending on where yo

    live. Whatever the nuances of your local climate, you can respond to the qualities that are showing up by sprinklinin appropriate recommendations from theAyurvedic Guide to the Winter Season(to help pacify vata when

    necessary) or theAyurvedic Guide to the Summer Season(to help pacify pitta when necessary). Adapting yourspring routine on a day-to-day basis like this is a beautiful way to honor the subtle variations within the season.

    General Recommendations for a Joyful &Renewing SpringThe following information is meant to introduce you to the principles at the heart of a springtime routine. It willalso provide you with the foundational tools required to begin to piece together a routine of your own. It may be

    helpful to familiarize yourself with the common manifestations ofkapha imbalanceso that you can address themquickly, if they do arise. And, if you know your constitution, you can further refine your springtime routine to

    more specifically support your body type. After youve read the general information that follows, click on yourAyurvedic body type (links below)for further considerations specific to your constitution.

    A Supportive Spring Diet

    Many people notice a natural, but distinct, shift in their cravings as winter gives way to spring. The arrival of thewarmer weather often marks a decline in our desire for the heavy, substantive foods so essential during the winter

    months. In fact, many notice an increasingly insistent preference for lighter fare. Your appetite may decrease andyou may find yourself craving fruit, fresh vegetables, and salads galore. This is your bodys way of telling you tha

    its time for some spring-cleaning. In fact, spring is a perfect time of year for a cleanse. Juice fasts withpomegranate or apple juice, and mono-diets are wonderfully supportive. But even outside the confines of a

    structured dietary cleanse, you can support your bodys natural desire to purify and renew by favoring the pungenbitter, and astringent tastes and by eating warm, light foods that are relatively easy to digest. These habits help to

    balance mucus production, regulate moisture levels, and serve to open the channels of elimination so critical forpurification. You can further support the process by drinking room temperature, warm, or hot beverages. You

    might even consider sipping on some warm water with a dab of honey throughout the day. Structure your diet

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    around eating lots of fresh (but not necessarily raw) vegetables and a variety of legumes. These foods tend to be

    astringent and often somewhat bitter. You really cant go wrong with vegetables, as long as you dont overdo theheavy or watery veggies like avocado, cucumber, olives, sweet potato, squash or zucchiniwhich should be

    reduced. You can start your day with a light breakfast of fresh fruit or tea. Lunches and dinners of light, cookedgrains, steamed vegetables, and legumes are often perfect choices. Many also benefit from eating lots of bitter

    greens, cabbage family vegetables (cabbage, broccoli, cauliflower, etc.), and spicy foods like green chilies. Eatenin moderation, freshwater fish, tofu, and poached or hardboiled eggs are also appropriate during the spring

    season. You can enhance your meals with the pungent flavor of onions, garlic, ginger, black pepper, chili pepper,small amounts cayenne pepper, and an unlimited variety of herbs and spices.

    At the same time, gradually reduce your intake of heavy, oily or fried foods. Try to curtail any tendency to overeaor snack between meals, and place less emphasis on the sweet, sour, and salty tastes. Heavy or sour fruits like

    oranges, bananas, pineapples, figs, dates, coconuts, and melons are also best reduced. Use very little oil or gheewhen cooking and, if necessary, substitute water to prevent sticking. Do your best to minimize your intake of dair

    productsespecially in the morningas they can be quite congesting. Rice milk and almond milk are goodsubstitutes. If you do have cows milk, boil it first, take it warm, and consider adding a pinch

    ofturmericorgingerto make it more digestible (and less congesting). Similarly, you may feel lighter and moreinvigorated if you eat less meat; beef, pork, seafood, and duck can be particularly aggravating at this time of

    year. Other foods that are best avoided during the spring include fast foods, sweets, soy products, nuts, excessiveamounts of bread, and chilled or refrigerated foodsespecially when eaten cold. If at all possible, eliminate iced o

    chilled drinks, ice cream, and popsicles altogether.

    The following is a list of ideal spring foods:1, 2

    Fruits to Favor

    Ve

    etales

    toFav

    or

    Apples Dried Fruit Pomegranates

    Apricots Lemons Prunes (soaked)

    Blueberries Limes Raisins

    Cherries Peaches Raspberries

    Cranberries Pears Strawberries

    Artichoke Chard Lettuce

    Asparagus Chilies Mushrooms

    Bell Peppers Collard Greens Onion

    Beets & Beet Greens Corn Peas

    Broccoli Dandelion Greens Potatoes, white

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    Grains

    to

    Fav

    or

    Leg

    umes

    toFavor

    Seeds

    to

    Favor

    Dary

    to

    Favor (all in moderation)

    Anma

    Pro

    Brussels Sprouts Endive Radishes

    Cabbage Garlic Spinach

    Carrots Green Beans Sprouts

    Cauliflower Kale Turnips

    Celery Leeks

    Amaranth Millet Rice Cakes

    Barley Oats (dry, not cooked) Rye

    Buckwheat Quinoa Seitan

    Corn Rice, Basmati Tapioca

    Aduki Beans Kidney Beans Navy Beans

    Bean Sprouts Lima Beans Pinto Beans

    Black Beans Lentils Tempeh

    Black-Eyed Peas Miso Tur Dal

    Garbanzo Beans Mung Beans White Beans

    Popcorn

    Pumpkin Seeds

    Sunflower Seeds

    Cottage cheese

    Goats milk

    Yogurt

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    ducts to Favor (if you eat them)

    Oil

    to

    Favor (in very small quantities)

    Sw

    eetners

    Spi

    cesto

    Favor (All spices are good for vata season)

    All spices will generally be very supportive through the spring season

    A Supportive Spring Lifestyle

    In general, youll benefit most from the renewing nature of the spring if you develop some focused intentions for

    yourself. That said, its equally important to embrace the light-heartedness that springtime tends to inspire. Springis a natural time to socialize and to initiate (or rekindle) meaningful relationshipsto enjoy our friends and loved

    ones. It is also a great time to play. As winter recedes, you can gradually begin to rise earlier. For most people,waking by or before 6am during the spring months is ideal. If you can, create a stimulating and inspiring morning

    routine for yourself, even if its short.Brush your teeth, scrape your tongue, apply a few drops ofnasya oilto younasal passages, and drink some warm water first thing in the morning. You can also massage your skin with

    warm,organic sesame oiland then rinse off in a hot shower. If you dont have time for an oil massage every day,consider an invigorating dry rub before you bathe, or take a break during your shower to massage your skin with a

    dry, herbal powder likeamalakior chickpea flour. Either way, start at your extremities and work your way towardthe torso, rubbing your skin vigorously to stimulate heat, improved lymphatic circulation, fluid balance, and

    healthy, supple skin. Making time for exercise or yoga first thing in the morning will also help to promote clarityand improved energy this spring. Daytime napping is not recommended. Consider drying out excess moisture and

    promoting a sense of lightness with a nice relaxing sit in a sauna. Also, its usually best to drink just enough fluidto stay hydrated. And while the nervous system will still benefit from some sense of routine throughout the day

    with regular times for working, eating, sleeping, and exercisespring is a good time to intentionally escape thestatus quo at other times. Try something new, embrace a sense of playfulness and adventure, and give your wild

    side some outlets for expression. Dress in bright, warming colors like reds, yellows, and oranges in the early

    Eggs Poultry (white meat) Shrimp

    Freshwater Fish Rabbit Venison

    Corn Oil Ghee Safflower Oil

    Flax Seed Oil Mustard Oil Sunflower Oil

    Honey

    Maple Syrup

    Molasses

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    spring, while the weather remains cool and wet. As the weather heats up, gradually shift toward cooling blues,

    greens, purples, and whites. Finally, retire for bed sometime around 11pm or even midnight. And while you wonwant to overindulge on sleep during the spring, you might tolerate a slight increase in sexual activity.

    Spring Exercise

    Exercise can be especially supportive in countering the heavy, wet spring season. Physical activity improves

    circulation, increases heat, and results in a feeling of lightnessall of which help to balance kapha. This is also agood time of year to push yourself a bit physically, with longer, more intense workouts. But please continue to be

    mindful of the needs of your particular constitution. Consider biking, jogging, hiking, or swimming and try toexercise in the morning, between 6am and 10am. If your schedule wont accommodate a morning workout,

    evenings are a good time to exercise as well (again, ideally between 6pm and 10pm). Please check with yourdoctor before starting a new exercise program.

    Spring Yoga

    Because kapha is a predominant force in both winter and spring, there are many similarities between appropriatewinter and spring yoga practices, with a few important distinctions. As in winter, many people will enjoy an

    expansive and stimulating spring yoga practice that is faster paced, heating, and guided by precision and musculareffort. In the spring, the emphasis on cleansing the lungs and warming the kidneys increases. Keep the chest open

    and the heart space expanded and, when you feel as though youve been in a pose long enough to feel challenged,take one more deep, steady breath before releasing the posture. Include asanas like sun salutation, warrior I,

    warrior II, reverse warrior, forward bends, chest openers, and backward bends as well as poses that stretch,compress, stimulate, and cleanse the solar plexus like cobra, bow, side plank, spinal rolls, leg lifts, and twists. For

    instructions on these and a number of other balancing spring asanas,click here.Spring is also a wonderful time toreap the benefits of pranayama. In fact, according to some teachers, pranayama alone can rid the body of

    impurities.3Kapalabhatiandbhastrikawill bring a sense of lightness to the mind and are both very cleansing

    practicesperfect for the spring season. Close your yoga practice with a shorter shavasana and consider placing abolster under your chest for increased benefit.

    Herbal Support for the Spring Season

    This spring, try taking a teaspoon or two ofchyavanprashevery morning to boost your energy and to support your

    immune system. Or, to clear and rejuvenate the lungs, take teaspoon ofpippalimixed in honey twice aday.4To support the liver, which is vital to detoxification, try taking teaspoon ofturmericwith 24

    tablespoons of aloe vera juice.4An infusion oftriphalataken at night helps to cleanse the body of toxins and

    supports healthy digestion. Enjoy spicy herbal teas throughout the day and experiment with supportive springcombinations like lemon/ginger, coriander/cumin/fennel, or ginger/black pepper/pippali. After meals, a teaofginger,black pepper, andcinnamonbolsters digestive strength.5Other supportive spring herbs

    includesitopaladi,punarnava,bibhitaki,chitrak,cardamom,shardunika,guggulu,turmeric,andtulsi.Thefollowing herbal tablets are also great at this time of year:Healthy Kapha,Kapha Digest,Sweet Ease,Triphala

    Tablets,Turmeric Tablets,Immune Support,Trim Support,Heart Formula,Kidney Formula,Liver Formula,andLung Formula.

    For further considerations specific to your constitution, click on your constitution, below. If you dont know yourtakethis Banyan Botanicals questionnaireto help you determine your Ayurvedic Body Type.

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    Vata Pitta Kapha

    Vata-Pitta &

    Pitta-Vata

    Pitta-Kapha &

    Kapha-Pitta

    Vata-Kapha &

    Kapha-Vata

    Vata-Pitta-Kapha

    The specifics of a springtime routine will undoubtedly vary from one person to the next, but we all stand to benefi

    by simply aligning our internal rhythms with those at play around us in the natural world. This spring, avoid a lonand taxing season of colds, allergies, and hay fever. Honor this season of rebirth by embracing your highest

    potential and celebrating the possibility of perfect health; adopt a seasonal routine that will help you cleanse,rejuvenate, and relish in the life-giving nature of the spring.

    References

    Doulliard, John. The 3-Season Diet. Three Rivers Press, 2000. 81-84, 109-117.

    Lad, Vasant.Ayurvedic Cooking for Self-Healing. The Ayurvedic Press, 2006. 220-238.

    Muktibodhananda, Swami.Hatha Yoga Pradipika: Light on Hatha Yoga, 3rd Edition. Yoga Publications Trust,1998. 225 (2.37).

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    Pole, Sebastian.Ayurvedic Medicine: The Principles of Traditional Practice. Churchill Livingston Elsevier,

    2006. 49-51, 328-329.Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. Three Rivers Press, 1998. 63, 69-70.