'I am the Soul in the body, the Mind in the senses,
the Eagle among birds, the Lion among animals.
Among all the trees I am the sacred Bodhi tree,
and of the seasons, I am Spring.'
- Lord Krishna in the Bhagavad Gita (Chapter 11)
Many of us are welcoming in spring this year under unusual circumstances. Whether we’re already in full lockdown due to the current global pandemic, or having to adapt our lives in other ways, most of us will probably be dealing with this in some shape or form over the coming weeks. With all of these changes come fears, anxieties and insecurities, so I’m going to write a bit about how we can use today’s arrival of spring to embrace this time of transition in a holistic, healthy and positive manner.
Springtime is a season of birth, renewal & growth. It is a dynamic time during which we move out of the cold, wet & dark winter, towards the warmth, dryness & light of summer. Nature makes this changeover seamlessly, but for us humans (especially given our growing separation from the natural world), it can be harder to transition gracefully from one season to the next. The shift from winter to spring affects us deeply and can be especially challenging – regardless of whether we are conscious of it or not.
Even though winter is fading, its heaviness can still remain within us for some time – and this heaviness can manifest itself physically, mentally and emotionally. It is common to find ourselves feeling a bit more sluggish, as if we were literally coming out of hibernation; and for many the spring season is also associated with colds, congestion, hay fever and allergies. Our physiology, however, naturally senses an opportunity for a fresh start – to lighten things up, cleanse ourselves, remedy any imbalances and rejuvenate after the long winter slumber. Ayurveda (the world’s most ancient surviving system of healing) tells us that the key to feeling in sync with the seasons is to harmonise with nature; and thankfully, an appropriate seasonal routine can help us do just this. So here we go with some tips on how to follow nature’s lead in order to weather this seasonal transition smoothly and vitally!
SPRING & KAPHA
Detoxifying in spring is an important part of the ayurvedic seasonal routine. – Ritucharya
Spring is Kapha season by definition due to its weather reflecting the heavy and moist qualities of Kapha dosha (composed of earth & water elements). Characterised by the gradual arrival of warmth and softness, it is a season revered for its gentle and nurturing presence. In fact, in Sanskrit, the word Kapha means ‘that which flourishes in water’ – tying it intrinsically with the abundance of spring.
Kapha’s earthy-watery qualities provide lubrication and mucus/phlegm in the body. When Kapha is in balance, we feel strong, composed and stable. When it is out of balance, we can feel tired, dull and lethargic. It is especially important to balance Kapha in the spring because it accumulates during the winter (in order to balance out winter’s Vata dosha – ether & air elements), and can become aggravated and thus cause disease when spring arrives (e.g. phlegm in the lungs and sinuses, unhealthy weight gain, water retention, heaviness in the limbs, seasonal allergies, head colds, etc.). The so called ‘winter coat’ of insulation that our bodies create over the winter by eating, sleeping and becoming more idle, needs to be cast off with the arrival of spring; we need to shed this excess Kapha in order to lighten up physically, mentally and emotionally. By adopting targeted seasonal routines, we can try to ensure that we do not get metaphorically stuck in the ‘mud’ of accumulated and stagnant Kapha (earth & water).
So what do we need to do to in order to clear out winter’s stagnant and toxic by-products (Ama) and keep our spring Kapha balanced? In Ayurveda, opposites balance – so we need to invite light, sharp, warm and dry qualities (think air and fire elements) into our lives via diet, activity and self-care. These will absorb and remove excess fluid from the body, and any stagnation in body & mind will be dislodged.
Before moving on to speak about spring diet, it is worth noting that spring is a dynamic season which appears gradually, ebbing and flowing until it installs itself for good. Keep this in mind if suddenly the weather gets wintery again – and don’t hesitate to adapt your lifestyle once more to colder and dryer weather (helping to pacify Vata). Equally, the weather might suddenly become unseasonably summery and hot, in which case we would need to accommodate with Pitta pacifying recommendations. The entire purpose of an ayurvedic seasonal routine is that we align ourselves with nature and become more attuned to her rhythms. So don’t become too rigid in your adoption of the following guidelines. Remember that spring is a transitional season, so allow for fluctuation, allow for nuances – and adapt accordingly.
DIET
Biologically, spring is the best season for detoxification because nature is already trying to clear out accumulated toxins. A Kapha pacifying diet is best:
AVOID eating heavy, cold, and hard-to-digest foods (e.g. dairy/ice-cream, fried/oily/reheated food, red meat), and avoid or reduce sweet, sour and salty tastes – this way our digestive system can be more efficient in burning away accumulated Ama.
FAVOUR eating light, warm and easy-to-digest foods (e.g. fresh lightly cooked – steamed or stir-fried – seasonal vegetables, a variety of legumes, light grains and seasonal fruit), and introduce pungent, bitter and astringent tastes. Leaving sufficient gaps between meals (at least 3-4 hours), and having our biggest meal at lunchtime will also help to re-set our digestive fire (Agni). You can further support this process by avoiding cold/ice-cold beverages.
Spring Spices: digestive, pungent and heating spices such as garlic, ginger, black pepper, cayenne, chilli, turmeric, cumin, coriander, fennel, cinnamon, mustard, cardamom and liquorice all aid in stimulating, cleansing and balancing our system.
Many people notice a natural but obvious shift in their cravings as winter gives way to spring. Our appetite decreases and we no longer feel like eating the heavy, filling foods of winter, and instead are drawn to lighter nibbles – craving fresh fruit and vegetables. This is our body’s way of telling us that it is indeed time for some spring-cleaning. You may even consider a proper dietary cleanse (as an alternative to strict fasting) during which one would spend between 5-7 days eating only fresh fruits, vegetables and kitchari (a curried mung bean and rice dish). This traditional ayurvedic cleanse aims to improve Agni and decrease Ama. If this seems a little too intense, you can alternatively try cutting out sugar, dairy, caffeine, processed foods and red meat for a couple of weeks just to give your body a break. Drink lots of water, eat lots of green veggies, seasonal fruits and whole grains during this time, and don’t forget to move your body every day as well as taking rest!
Teas: to aid with cleansing, drink a tea made of cinnamon, black pepper and ginger one hour after breakfast and lunch. Drinking chamomile tea in the evening is beneficial to our digestive and circulatory systems – and helps expectorate excess mucous. You may also feel drawn to supportive spring combinations such as lemon/ginger, coriander/cumin/fennel, or ginger/black pepper/pippali. Honey can provide a heating action in the body which can also help in increasing Agni, a teaspoon can be taken in a cup of warm water to further balance Kapha energies at this time of the year.
YOGA
Physical activity improves circulation, increases heat, and helps us feel light – all of which help to balance Kapha. For this reason, this is the perfect time of the year to push ourselves a little further with longer and slightly more intense workouts. Your asana practice can become more expansive and stimulating, whilst balancing precision and effort.
DEVOTE - Before starting you may want to devote your practice to nature, or to the health of humankind. Lighting a candle for the duration of your asana and pranayama practice can also be helpful in creating a space of intention.
FLOW - Focus on strong vinyasa flow sequences of rapid movement united with Ujjayi breathing to help relieve stagnation in the body and mind (e.g. sun salutations).
WARM - Heating, energy-enhancing postures like navasana, warrior poses, goddess pose, chair pose, seated twists, and backbends can help relieve feelings of sluggishness.
OPEN - We should also include asanas that open the chest and expand the heart space (e.g. cobra, bow pose, fish pose, camel pose, and full wheel) – this will help relieve any congestion in the respiratory system, as well as unsticking any stifled emotions.
BREATHE - End your practice with a pranayama practice and shorter shavasana (you can even place a bolster under your upper torso during shavasana to further open up the chest for increased benefits). Appropriate pranayama techniques consist of right/solar-nostril breathing (warming & stimulating), kapalbhati and bhastrika (cleansing).
A good way to know if you’ve created enough heat during your practice is to notice if you feel light, warm and invigorated once you’re done. Does your mind stay alert and do your emotions remain fluid throughout the rest of the day? Try to get on your mat at least once a day, every little counts, and showing up consistently can really have a positive impact on the gradual reduction of excess Kapha from body and mind.
Pranayama: try to set aside 10 minutes daily (e.g. before bedtime) to do pranayama and find stillness (by sitting in silence, or putting your legs up the wall in Viparita Karani). A simple and grounding pranayama practice consists of counting to 5 as you inhale, and 5 as you exhale, taking a short pause after the inhale and after the exhale – taking in that space. Feel free to lengthen the exhales if you're feeling anxious or stressed (inhale 5 and exhale 8 for example). Try to complete 12 rounds of breath and then be still for another 10 minutes once you’re done.
RITUALS & SELF-CARE
As we’ve already discussed, spring is a great time of the year to de-clutter and clear in order to make space for new intentions and routines. According to Ayurveda, it is not only our diets that should be seasonal, but our routines too. One of the keys to maintaining health is to practice ritucharya or ‘seasonal routines’. These help us to maintain balance and remind us that we are part of a natural world. Here are a few spring-friendly rituals that you could consider adding into your daily/weekly routine:
If possible, wake with the sunrise, go to sleep by 10pm, and avoid day sleeping.
Move between the hours of 6-10am (brisk walk, vigorous yoga, etc.) – hello morning workouts!
De-clutter your living space – this will help de-clutter your mind and mobilise stagnant energy.
Add plants and greenery to your home and open windows to let fresh air and sunlight in (especially relevant for those of us who are currently in lockdown!).
Devote time to family and friendships (even if it’s via video!).
Try something new, be playful, creative and adventurous – find a new outlet for expression.
Feed your soul – learn something new, read that book that you’ve been wanting to read, discover new music, etc.
Most importantly, don’t let any of these tips or routines weigh you down. Don’t create a to-do list for your health that become just another thing to worry about. Add things in gradually, do them because you want to and because they make you feel good, not because you have to. Slow everything down and keep it simple – and try to put your energy into things that revitalise you.
Many of us are already social-distancing/self-isolating/quarantining, and many of us will probably soon be doing so if we aren’t already. So let’s try to take advantage of the fact that we have more time, are less busy and are living more slowly to try to reconnect with our minds and bodies and create a positive space in our homes. Remember, it is our daily practices that have the most power over our health – physically, mentally and emotionally. Take time for yourself every day, even among all this chaos, and find peace.
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