With yesterday’s winter solstice and tonight’s full moon, we find ourselves in the perfect moment for closing chapters & starting new ones! And now as our nights begin to shorten, we must adapt once again to this new season in all its quiet, cosy and introspective glory. Autumn’s Vata component often leaves us feeling ungrounded & uncertain, so this shift inwards is frequently a welcome change in pace. Winter practices are supportive, nurturing and grounding. I have personally already been craving this approach over the last month through lots of warm soups, teas, restorative yoga classes and big cosy jumpers & scarves. Welcoming calm and silence into our lives at this time of the year is balm for the soul. It doesn’t sound like much, but all these little things combined make a big difference on our general outlook during these cold months.
The seasons are governed by annual cycles of Vata, Pitta and Kapha. If we want to stay healthy during these seasonal transitions, we need to learn how to live in harmony with nature’s cycles, adjusting to the changes in our environment through the food we eat, the exercise we do, the herbs and spices we use, and the rituals we adopt. We can’t control the weather, but we can control how we respond to it!
‘When you can anticipate the kinds of illness and imbalance that you are likely to have,
you can take the proper precautions to prevent them from arising.
Ayurvedic winter remedies allow you to adjust your lifestyle, daily routine, diet, exercise, etc. – to keep your doshas in balance and to keep your health at its optimal level.’
– The Ayurveda Experience (blogpost)
DOSHAS & AGNI
Winter can be cold, dry and windy (Vata) or cold, damp and heavy (Kapha) depending on where we live, and if we are closer to autumn (Vata) or spring (Kapha). It is therefore important to keep these two Doshas in mind, and stay aware of which is currently more present in our external environment & in our internal system – only this way can we work with their opposites to maintain balance. Special care needs to be taken if one’s predominant constitutional dosha is either Vata or Kapha in order to avoid accumulation.
The beginning of winter is a time when Vata tends to get aggravated, and as such, when digestive problems increase. This is all closely related to Agni (our digestive fire). Sensing the colder atmosphere, our body retains heat & attempts to preserve it; as a result, Agni is usually stronger in the winter, which explains larger appetites and the desire & ability to ingest/digest heavier foods. However, if Vata accumulates too much in the system, Agni’s power will fall and we risk falling ill due to our system being out of balance. This is therefore the perfect time to focus on building strength & stamina in the body, as well as the foundation for immunity.
Colds = Ayurvedically speaking, colds are Kapha-Vata imbalances. The body becomes congested (Kapha symptoms) and we experience chills, loss of appetite and poor digestions (Vata symptoms).
DIET
One of the most effective ways of keeping our seasonal doshas in check is through our diet. Here are some general tips to keep in mind:
Eat well and consistently, but avoid overeating. Sit down for meals and eat slowly & consciously. The main meal should be taken in the middle of the day.
Avoid eating just before going to bed, as well as napping after eating – as the meals will not digest and can create Ama (toxic build-up) in the body from undigested food, which will eventually cause disease.
Choose nourishing, warm and ‘heavier’ food. Reduce intake of dry & rough foods and avoid leftovers, processed foods, cold/raw foods and fried foods entirely. It can also be beneficial to avoid dairy products and heavy sweet foods as they can increase Kapha - congestion/mucous (particularly relevant if you have a Kapha constitution).
Add extra herbs and spices to your cooking (cumin, fennel, coriander, turmeric, ginger, cinnamon, cloves & black pepper), which all help to reduce Ama.
Keep hydrated by drinking plenty of water and eating lots of fruit. Drinking warm water prevents the aggravation of Vata. Avoid drinking cold/ice-cold beverages as they also diminish Agni. It is generally a good idea not to drink too much during meals as it dampens the digestive fire and impairs digestion.
So what should we be eating? Ideally, fresh soups, stews and healthy, warm & hearty meals, followed by spiced teas. Kidney beans, black beans, wheat, rice and other nutrition-rich products such as dates and dried fruits are also recommended. Ayurveda works with 6 tastes: sweet, sour, salty, bitter, pungent & astringent. Foods that are sweet, sour & salty and especially beneficial during cold, dry winters, and foods that are bitter and spicy should be avoided as they can increase dryness in the body.
YOGA & EXERCISE
30 minutes of aerobic exercise per day is recommended during the winter (to avoid congestion in the body), and is best undertaken in the morning before 10am. Exercise enhances Agni, burns up Ama and boosts immunity. Even just wrapping up for an early morning brisk walk or light jog and breathing in the crisp air is often enough to get the body going. Favour warm clothes and keep your head, neck & ears protected!
Yoga asanas to remove congestion include poses that open up the chest, throat & sinuses (e.g. fish, boat, bow, locust, lion, camel, shoulderstand & headstand, followed by ample relaxation and a few rounds of bhastrika pranayama to build heat). There is also much to be said for slowing down our yoga practices at this time of the year to focus on grounding and releasing through seated poses, forward folds and restorative poses. As an Ashtangi myself, I do naturally find myself drawn to slower, less intense and more grounding practices as it starts to get cold outside. I always find it fascinating to see what our body naturally craves and how it is often wiser and more in tune with how we are feeling than our mind is. ‘Listen to your body’ may sound like a cliché but nowadays it is more relevant than ever…
RITUALS & SELF-CARE
Early mornings hold a certain peaceful energy that makes them perfect for crafting a morning ritual that permits silence & presence before we embark on our day:
1) Sleep = since adequate sleep is important at this time of year, we can sleep in ‘more’ during the winter (though Ayurveda still suggests waking up at 7am!) and we should allow ourselves to wake more gently & gradually.
2) Clear toxins = upon waking, we should first cleanse our mouths by tongue scraping and brushing our teeth (this removes the bacteria and Ama that accumulate overnight).
3) Wake up the system = drinking a cup of warm water stimulates bowel movement (you may even enjoy playing around with lemon, activated turmeric or ginger infusions).
4) Move, breathe & meditate = a mindful morning walk/soft jog or grounding yoga practice (asana, pranayama & meditation – see above) help to wake up the body. (Note: traditionally, yogis always shower before their practice…)
5) Oil & cleanse = dry winter weather paired with indoor heating makes our skin dry and rough (it can be a good idea to use humidifiers to keep our indoor environment hydrated & moisturised). Oil massage can be carried out with room temperature or warmed oil, which helps to nourish the skin and keep it hydrated. Use non-clogging oils such as avocado oil, primrose oil, or almond oil. For Vata constitutions, sesame oil is recommended. Massage not only generates heat, but also keeps Vata from aggravating. Let the oil sit for 5-10 minutes and follow with a warm (not hot) shower so as not to dry out the skin further.
6) Nourish = eat a nutritious breakfast to give you energy for your day.
‘Ayurveda flourished over 10,000 years ago in a civilization that was drastically different from ours, a culture in which human life was intimately intertwined with the natural world.
The Vedic sages understood that the great rhythms and forces of nature
—the alternation of day and night, the rhythmic cycle of seasons—
all affect us, as do the seasons and cycles of human life.’
– Yoga International
And so, as we move into a new year, let us place intention on the changes that we wish for, and give thanks for the many things that we already have. Allow your self-care practices to nourish and support you during these months and remember to look up to the stars at night.
Opmerkingen