Ayurveda for Spring

Think of springtime and you might picture mostly blossoms and shoots, new life rising from the fertile darkness of winter. But let’s not forget, all of this is unfurling of life is fueled by water; in fact, according to Ayurveda (Yoga’s sister science), spring is dominated by the qualities of heavy, saturated earth. This can lead to a heavy, lethargic feeling in the body, and anecdotally, many people experience a kind of boomerang effect in the spring, feeling invigorated for a time and then falling into lethargy, repeating until the heat of summer begins to build. (We also can’t ignore the heavying, exhausting, dizzying effects of the current geopolitical, um, season). All the more reason to lean on our practices for support — and Ayurveda offers a wealth of practices and insights to support balance in bodymind and spirit.

Please note: these are general guidelines that should be tempered by your own intuition, knowledge of your body and the climate where you are. Also, if you live with a chronic health condition or disordered-eating tendencies, please discuss any changes to your diet or exercise routine with a trusted professional.  Ok, here we go!

Ayurvedic advice for spring

In general, since spring is considered to be heavy and wet, invite food, activities, and company that embody the qualities of lightness, sharpness, dryness, and heat (early in the spring, while wintry conditions still persist, add less dryness and more heat; later, toward summer, add more dry/light, and less heat).

You can find in-depth accounting of foods and activities categorized by their Ayurvedic qualities in textbooks and online, but I suspect you’d find those lists to pretty well match your intuition (popcorn is considered dry and light, while avocado is considered wet and heavy; makes sense, right?). It’s also helpful to know your baseline Ayurvedic tendencies, called your dosha, so that you can keep yourself in balance. If your natural state is airy and light, for example, qualities of a Vata dosha, you might feel more naturally balanced in springtime, whereas if your natural state is more heavy and cool, qualities of a Kapha dosha, you might need extra support this season. Again, you can find tons of resources online to learn more about your Ayurvedic constitution; if you’re curious, here’s a dosha quiz we can recommend from One World Ayurveda.

rest + activity

Both to match the longer daylight hours and to balance the heaviness of the season, we can stand to sleep a little less. Staying up later and especially rising earlier (before 6am) can add lightness and energy to your day. Use the extra time to reconnect with nature and with loved ones, adding fresh air, sunlight, and social connection  to stimulate endorphins and Vata-Pitta (air and fire, respectively) energies.

In terms of movement, spring is a great time to push yourself a bit, aiming for longer or more intense exercise. To best balance the energy of Kapha, exercise between 6 and 10 in the morning or between 6 and 10 at night; these are the hours associated with Kapha on the Ayurvedic clock. (as a personal aside - when I was first learning, the Ayurvedic clock seemed to me a bit overprescribed, but I decided to give Ayurveda’s thousands of years of indigenous wisdom the benefit of the doubt, and as soon as I started shifting my habits to fit that structure, it really did feel better… like, a lot better).

In your yoga practice, you may find dynamic practices like sun salutations and vinyasa flow energizing in the spring. Poses like Virabhadrasana (warrior poses), Utkatasana (chair pose), leg lifts, and spinal rolls can be supportive in the first weeks of spring when you want to build heat in the body. Throughout the season, take extra care to open the heart and lung space, for the energetic support and also to facilitate clear breathing during allergy season. (here’s a 45-minute energizing flow for spring you could try 💓)

Spring is also a good time to play! A steady routine will support your nervous system in any season, but if you start feeling heavy or lethargic, take the opportunity to change something up or try something new. Let it be a playful experiment, without pressure; follow your curiosity. It could be as simple as taking a different route to work or school, trying a new yoga or dance class, or taking advantage of spring’s fresh produce to shake up your dietary habits. Speaking of which…

dietary guidelines for spring

Again, most of this will likely align with your intuition or perhaps even your cravings as the seasons change, but it can be helpful to have some guidelines. In general, Ayurvedic recommendations for springtime include warm, light foods that are easy to digest, and room temperature or warm beverages, especially in the morning and at night (the aforementioned Kapha hours!).

Consider incorporating:
- cooked grains like basmati or quinoa
- fresh produce like berries, cooked carrots, green beans, asparagus, leeks, and cooked onion
- (if you eat meat/fish/eggs) chicken, freshwater fish, shrimp, and egg whites
- popcorn, pumpkin seeds, or sunflower seeds for lightness
- pungent spices and mild heat like green chile or cayenne pepper to increase the warming quality
- onions, garlic, ginger, black pepper, and cardamom for balance
- lemon-ginger tea for digestive support
- cumin-coriander-fennel tea for balance

Consider avoiding or minimizing:
- heavy or watery veggies like avocado, olives, sweet potato, and squash
- dairy products, especially in the morning (dairy is considered congesting)
- red meat, oily fish, pork, and duck
- extra caffeine
- iced or frozen beverages, ice cream, and popsicles (stay tuned for summer!)

other resources

There is a huge amount of information out there about Ayurvedic living and eating (and a lot of it is diet-culture garbage, sorry).  Here are a couple of sources we trust:

Dr. Vasant Lad, MASc has written some of the most widely respected and comprehensive modern texts on Ayurvedic medicine, including The Complete Book of Ayurvedic Home Remedies and Ayurvedic Cooking for Self Healing. (There’s also a decently compelling documentary about him called “The Doctor from India”. Fun fact).

Joyful Belly, as the name suggests, is especially helpful for learning about Ayurvedic diet. The have a ton of free articles on their website, and also offer trainings.