Yoga and Nutrition for the Seasons: Spring
Happy Spring!
A new season is upon us! This week we celebrated the equinox and with each passing day, temperatures are getting warmer, days are growing longer, and new life is emerging.
This is the time where birds begin to chirp, hibernating animals awaken, and from the depths of winter, a rebirth as the land turns green once again! The intentions and goals we have put in motion through the winter season are ready for bloom. This time of year is great for shedding excess layers and stagnation to step into our highest potential and see goals come to fruition.
But, just like a seedling bursting through the soil, it can be challenging to find the stamina to push through to the other side of our goals. Spring is the time to tap into our inner power and let the parts of you waiting to shine break through the surface.
Kapha season: earth and water
In Ayurveda, we understand health as a balance of the five elements (earth, water, fire, air, and ether) within us. There are three combinations of these elements, known as the doshas. Kapha dosha, which are the earth and water elements, provide us with the stamina, strength, and joyful ease as we pursue new opportunities. But, as we mentioned, we want to ensure these elements are balanced. Too much accumulation in the body may lead to a feeling of heaviness and lethargy, which can impact our ability to stay motivated and focused. Rather than stepping into our authentic selves with curiosity, we feel resistant to change.
Water and earth elements have accumulated over the winter months, which were needed during the season of slowing down, for reflection, intention setting, and preparation for a new year. Now, as the temperatures warm and the snow melts, these elements are in abundance! We may feel sluggish, slow, or fatigued with too much earth and water, but we can implement food and lifestyle practices to support remove the excess heaviness and return to balance.
Yoga and food for wellbeing
During this time of year, we can work to focus on releasing through movement to clear the body and mind. We can make small changes to our yoga practice or lifestyle habits in support of clearing out old ways of thinking or being, to connect deeper with our goals and values, and feel empowered to step into this new season.
In ayurveda, “like increases like” and in order to restore equanimity to the kapha dosha, we aim to incorporate the opposite qualities into our practice to offset the overflow of earth and water. Mindful practices also help connect us deeper to our body, and spring is the time to give yourself love and gratitude just for being you, whole and complete!
Keep reading below for some yoga and nutrition ideas to help cleanse the body, release tension, and step into this new season with light and abundance.
Yoga poses for Spring
To release feeling stuck, we want to get the body moving and breath flowing. This supports the respiratory and circulatory systems and awakens the mind. Poses that engage the core, open the chest, and building strength can balance kapha dosha. Here are 5 yoga poses to try on this spring:
Backbends
Backbends engage the muscles of the feet and legs, helping to ground the body. From there, full breath invites the lengthening of the spine and opening of the chest. These poses utilize the entire body and can help kapha feel strong, empowered, and awakened to new possibility.
~ Bridge, Camel, locust, and fish are examples of backbends.
Warrior II (VIrabhadrasana II)
This pose ignites the entire body. A strong, sturdy foundation and engaged core allows for release of the jaw, neck, and shoulders. A great pose to build strength through the feet, legs, and spine, whiling stretching through the heart space.
~ challenge yourself to hold this pose for 3-5 breaths longer than normal, feeling into sensations without judgment or resistance.
Sun Salutations (Surya Namaskar)
Sun Salutations get the whole body moving and flowing, lubricating the joint and allowing for flow and ease to move throughout.
~ start your morning by awakening by 7 am and completing a few rounds of Sun salutations with the sunrise, to awaken the body and prevent stagnation in the mornings.
Half pigeon
Our hips are one of the places our body holds on to stress. We can release this tension by relaxing into the depths of this pose, breathing through sensations and inviting release through being present.
~ Ujjayi breath can support this pose. allow yourself to experience and release any emotions that may arise.
Shoulderstand
Shoulderstand strengthens and stretches the chest, neck and spine. Strength in the core and legs is needed to release pressure from the upper body. This inversion also invites blood flow to the head and heart space, relaxing the body and mind.
~ take caution with this pose. Set your Drishti (gaze) to protect the neck and spine
Triangle
Triangle is another great grounding pose that allows for full expression through the upper body. This pose stretches the inner thighs, hamstrings, calves, chest, and shoulders. It opens the hips, inviting the ease and flow between the upper and lower halves of the body.
~ take a gentle body scan in this pose. Start at your feet and mindfully send breath to body parts as you make your way through the crown of the head. Pause and breath into any tightness.
Nutrition for this time of year
You may notice a bit of congestion or allergies this time of year as the weather changes. This is the overaccumulation of the kapha elements and the body works to release by sneezing, coughing, or watery eyes. Heavy foods are also going to promote retention in the body. Instead, we want to opt for foods that support our energy levels, mood, and strength.
Lighten up!
During winter, those warm, hearty meals comfort us and balance our vata dosha during the cold months. Now, the air is warming up and we can start to lighten up with our meals. Try to limit processed foods, excess sugars, and oils help cleanse the body
~ veggie slices with hummus, fresh spring rolls, and grain bowls or salads are great options.
Fruits and veggies
The bright colors of fruits and veggies are enough to bring up feelings of joy and happiness through their vibrancy. But they also are packed with nutrients and help to support regular digestion to rid the body of excess toxins and waste. Let yourself try produce you maybe haven’t had in a while to help get creative with meals. Just like spring cleaning for our house, sometimes its nice to add some variety into our meals to give them a refresh.
~ It may vary by location and some Spring season fruits and veggies include : apricots, avocado, asparagus, cauliflower, collard greens, spinach, mushroom, cherries and strawberries!
Fermented foods
Fermented foods provide the body with lots of nutrients to support gut health and overall immunity. Fermented foods have anti-inflammatory, anti-bacterial, and anti-oxidant properties.
~ foods like yogurt, kimchi, sauerkraut, and kombucha are all fermented foods.
Lentils and beans
Packed with fiber and protein, legumes are a great plant based option for your protein. Lighter, but still nutrient dense, legumes are versatile and can spice up any recipe!
~ add to grain bowls, salads, or on their own as a dip!
Herbal teas
Kapha season calls for more bitter, astringent, and spicy flavors. This helps to open the respiratory system and remove excess mucous from within the body. Some herbal teas even have antiinflammatory properties and can promote immunity,
~ hibiscus, lemon ginger, cardamom, cinnamon, and dandelion are all great options. Give yourself a set amount of time to enjoy a warm cup by the window or outside.
Spring is a time of stepping into the excitement of what’s to come. With that, requires stepping out of our comfort zones in preparation to fly. Give your kapha dosha some love and let your stamina and steady mind lead the way as you step into new possibilities!
with love ♡