Ayurvedic Winter Rituals
Winter is officially here and having Ayurvedic winter rituals will help support you best during this chilly, introverted season.
As Winter is upon us, it holds the perfect remedy to the fast-paced speed and energy of the summer and fall seasons. This winter season is a time to rest, reflect, and redirect inward. A particular stillness characterizes Winter, and it’s an opportunity to slow down and turn your energies inward. Each season has the potential to either bolster or hinder your sense of well-being, and this is where having ayurvedic winter rituals can genuinely help to best support you during Winter.
Every season brings in a unique set of qualities that can either alleviate or aggravate the inner workings of your being, depending on your dosha. In Ayurveda, balance is everything, and it’s achieved by blending the three doshas: Vata, Pitta, and Kapha. Dosha is used as a health type in Ayurveda and identities specific certain traits like eating, sleeping, and exercises that are best for your body constitutions. When a dosha is out of balance, it can cause physical and emotional distress as the seasons change. It’s why some people love the heat of summer or why others can spend hours playing in the snow. Regardless, nature’s season influences your overall state of balance and well-being. It is so important to have different ayurvedic rituals for each season.
By adapting your diet and lifestyle to accommodate the changing seasons, you can drastically reduce the likelihood of any seasonally induced imbalances that interfere with daily activities. By embodying ayurvedic winter rituals, you can strengthen your immune system, optimize your digestion, and have more energy to support you this winter season.
Kapha Season
Wintertime is a cold and chilly season that can be very dry but also have lots of moisture. These reasons are why Ayurveda recognizes Winter as a Kapha season with strong Vata undertones. Kapha is associated with cold weather, a sense of heaviness, increased moisture (as in rain or snow), and little sunlight. It also creates a grounded, slow feeling that sends many animals (and humans) into hibernation. However, suppose your climate is freezing and dry, or you tend to feel more isolated during the winter months. In that case, vata will also be a vital component of your winter season. You will want to keep Vata balanced as well as Kapha.
The following ayurvedic winter rituals center around diet, lifestyle, and creating a daily routine that best supports you during this season. It also emphasizes immunity because Winter is a perfect time to build your immunity since digestion is more robust in the colder weather to nourish your body.
Ayurvedic Winter Rituals
Diet
Winter is when the digestive fire is most vigorous because our bodies require more nutrients to stay healthy and warm during this season. It’s why you typically find yourself eating and craving more in the winter months! A supportive winter diet will pacify Kapha without increasing Vata or vice versa.
You will want to focus on eating warm, cooked, well-spiced nourishing foods during the winter season. Cooked grains like oatmeal make for a great breakfast, and lunches and dinners of steamed vegetables and hearty soups are ideal. Vegetables like carrots, onions, and root vegetables are perfect for Winter. Some great spices for warming the body are garlic, ginger, and cayenne. I would advise avoiding cold or frozen food, excessively sweet or oily.
Ayurveda always encourages drinking room temperature liquids, and the Winter is ideal for warm, hot beverages. My favorite thing to drink this time of year is golden milk before bed in the evening. It’s super yummy, easy to make, and allows me to have a deep sleep.
Golden Milk Recipe
2 cups almond or coconut milk
1 ½ tsp turmeric
¼ tsp ginger
¼ tsp cinnamon
1pinch black pepper
*can use maple syrup as a sweetener to taste
· In a small saucepan, add all ingredients.
· Whisk to combine and warm over medium heat for 3–5 minutes.
· Serve immediately.
Lifestyle
During this cold, gray season, you want to invite warmth, joy, and relaxation. This season can create loneliness, so you want to maintain relationships, keep a sense of purpose, and make frequent opportunities for fun and laughter. Winter is a time to avoid rushing and embrace a more slow, relaxed pace.
The winter season is a time to balance meaningful socialization and a quiet time of reflection. We often do not want to go out with the colder winter temperatures, which gives us a rare opportunity to retreat and check-in with ourselves.
Winter is characterized by long nights and short days, so you should give your body and mind an ample amount of rest. Let your body live to its natural circadian rhythm by going to bed early and rising with the sun. The longer nights provide an ideal atmosphere for you to relax and unwind, and it’s best to avoid daytime naps during this season. Having an ayurvedic morning routine (insert a link to my article) will help you stay balanced, minimize anxiety, and keep things clear for you this Winter.
Exercise
The best way to support physical health in the winter season is exercising. The optimal time to exercise in the winter season is in the morning, from 6 am-10 am, because this sets the tone for the day. With Winter, you want to maximize your exposure to sunlight. Exercises in the early morning can boost your energy and encourage you to stay active and in nature.
If the weather is more Vata (dry and cold), you will favor a slow exercise like walking or Yoga. Suppose you are experiencing more Kapha weather (heavy rain, snow), you will want a more high-intensity workout like a jog or challenging hike. It’s essential to listen to your body during this winter season and decide what feels best for you that day.
I enjoy a more extended pranayama session followed by a moderately paced vinyasa flow during this season. If you practice pranayama, Nadi Shodhana (alternate nostril breathing) is excellent for airing the mind and increase circulation.
I like to include and focus on Yoga poses Sun Salutation, Warrior 1, Warrior II, and Reverse Warrior. It is also beneficial to have forward and backward bends to stimulate metabolism. These can be poses like cobra, bow, and supine twists.
Having ayurvedic winter rituals can be a fantastic gift to give yourself this Winter. I encourage you to explore and invite these rituals into your practice so that you can stay balanced and enjoy the offerings this winter season gives us.
