Winter Tips

Winter + Ayurveda

 

Winter in Minnesota is a combination season. The cold, dry, light qualities of Vata affect us on its windy, below-zero days. But the cold, wet, heavy qualities of Kapha pop in whenever we find water in the cold — like sleet or snowfall, fog, and the freeze/thaw cycle .  This season needs our attention to find balance, but luckily both Kapha + Vata can be balanced with heat! Warming spices, navel-center yoga practices, and taking in warm food and drink are good places to start.

Vata is associated with cold, dry, light-weight energy.  Too much Vata energy can show up in our bodies and minds as dry skin, brittle hair, constipated digestion, scattered thoughts, and full-on anxiety.  The doshas also cycle throughout the day, with Vata being most present from 2-6 am and 2-6 pm.  Vata is a fast-moving, creative energy so Ayurveda suggests taking note of your sensory input and stimulation during these times.

This season is also associated with Kapha’s cold, damp, heavy energy.  Too much Kapha energy can show up in our bodies and minds as allergies, congestion, weight gain, lethargy, excessive sleep, and depression.  The doshas cycle throughout the day, with Kapha being most present from 6-10 am and 6-10 pm.  These are transition times to awaken from sleep and relax back into sleep.  Kapha is a slower-moving, calm energy so Ayurveda suggests avoiding big meals during these hours.

Warm + Centered

 

Eat more warm, freshly cooked, grounding foods to balance the cold season

    • Try sweet potato, squash, cooked apples, oats, basmati rice, mung beans, lentils

    • Warming spices: Turmeric, ginger, cumin, cloves, cardamom, cinnamon, black pepper, mustard seeds, curry.

    • Lean into pungent heat from garlic and onion to quickly ignite internal fire

Get into Routines

  • Oiling the feet or the entire body (abyhanga) is recommended daily. Sesame oil is especially warming for cold Vata energy. Dry brush massage can be helpful for balancing Kapha if skin is already oily.

  • Consistency is important to counteract both the Vata + Kapha overload possible in this season.

    • Routine is difficult for the the enthusiastic and distractable Vata energy. Feeling lost or isolated is typical in Vata season, so be sure to cultivate routines that connect you to an internal source of strength and to loved ones.

    • Kapha energy tends to be heavy and stuck when out of balance, which means that getting going can be difficult. Keep a consistent routine in order to get out of bed, exercise and stay excited about life.

How we balance
Winter energy

 

Practices for balancing Vata + Kapha in Winter

  • Choose asana (physical yoga practice) with longer holds, rather than moving from pose to pose quickly. This helps to ground Vata and simultaneously invite the work that Kapha needs.

  • Navel-centered practices can gather scattered energy and warm up the body quickly. Belly backbends, twisting, and poses that really engage the core are good examples.

  • Try using sama vrtti breathing: translating to “same wave”, this type of breath invites balance by inhaling and exhaling equally. You can count the breath to help think of the length as equal, but also concentrate on the force and texture of the different stages of breath being the same wave, smooth and continuous.

  • Ujjayi breath (slight constriction in your throat that creates an audible sound like the ocean) can also be a great accompaniment to any physical practice or meditation. This breath is heating which can be helpful for the cold Vata energy, and drying which can be helpful with the wet Kapha energy.

General guidelines for balancing Vata + Kapha in winter:

  • Keep warm

  • Notice the weather outside and move in the opposite direction to find balance. For example, on a day with wet, heavy snowfall, choose to warm your body with exercise and eat light, dry foods.

  • Avoid cold, frozen or raw foods during Winter especially.

  • Avoid extreme cold, especially in hands and feet

  • Eat warm foods and spices

  • Keep a regular routine

  • Pay attention to rest - for dry Vata overload, afternoon yoga nidra or nap is a great idea. But for heavy Kapha lethargy, sleeping will just make you more tired — so try vigorous movement to lift the fog instead.

Ayurveda’s
3 Doshas

 

According to Ayurvedic philosophy the entire cosmos is an interplay of the energies of the five great elements—Space, Air, Fire, Water and Earth. Vata, pitta and kapha are combinations and permutations of these five elements that manifest as patterns present in all creation. 

Vata is the subtle energy associated with movement — composed of Space and Air. It governs breathing, blinking, muscle and tissue movement, pulsation of the heart, and all movements in the cytoplasm and cell membranes. In balance, vata promotes creativity and flexibility. Out of balance, vata produces fear and anxiety. 

Pitta expresses as the body’s metabolic system — made up of Fire and Water. It governs digestion, absorption, assimilation, nutrition, metabolism and body temperature. In balance, pitta promotes understanding and intelligence. Out of balance, pitta arouses anger, hatred and jealousy. 

Kapha is the energy that forms the body’s structure — bones, muscles, tendons — and provides the “glue” that holds the cells together, formed from Earth and Water. Kapha supplies the water for all bodily parts and systems. It lubricates joints, moisturizes the skin, and maintains immunity. In balance, kapha is expressed as love, calmness and forgiveness. Out of balance, it leads to attachment, greed and envy. 

This information is excerpted from Dr. Vasant Lad’s website, full of incredible information on Ayurveda. 

https://www.ayurveda.com/resources/general-information