Winter Ayurveda: Yoga Postures and Breathing Exercises for Kapha

Unless you have to get up earlier to go to work, you can get up around 7 . A.M • After brushing your teeth and scraping your tongue (see the Daily Routine, this page), do some yoga asanas, including the Sun Salutation. Beneficial postures for winter season include the Fish, Locust, Boat, Bow, Lion, and Camel poses, Shoulder Stand and Headstand. These postures help to open the chest, stretch the throat, drain the sinuses, and relieve congestion of the chest.

• Follow your yoga postures with some breathing exercises. Bhastrika (Breath of Fire) will cleanse kapha dosha. Follow this with a few minutes of Right Nostril breathing, which promotes circulation and heat. (See instructions in chapter 6.) • Winter is a season of kapha.

So, like slow and steady kapha, don’t be in a rush. Be sure to follow your breathing exercises with some quiet meditation. • After meditation apply some warm sesame oil to your entire body, then take a hot shower. Sesame oil, which is warming, is beneficial for all constitutional types in the winter.

• For a good winter breakfast, have some oatmeal, cornmeal, barley soup, tapioca, kitchari, or poha (cooked rice flakes). About an hour later, drink tea made of these herbs: dry ginger ½ teaspoon cinnamon ½ teaspoon clove a pinch Boil these herbs in a cup of hot water for five minutes, and drink the tea. It will increase heat and pitta, improve circulation, and eliminate mucus from the system. However, if you have an ulcer, don’t drink this tea; it will be too heating.

• Wear bright warming colors such as red and orange. • Always wear a hat outdoors in winter. More than 60 percent of the body’s heat is lost through the head. Also cover your neck and ears.