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.