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Ayurvedic Tips for Late Fall/Early Winter

10/15/2023

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We are a good month into fall here in CNY now. The trees are showing off, families are heading in droves to the pumpkin patches and apple farms, Halloween displays are popping up, and we’ve replaced the petunias and dahlias with mums. I have to admit I love pulling out the cozy sweaters and boots. Fall is my favorite season. I just wish it lasted longer.

Yoga’s sister science, Ayurveda (literally, “the science of life”), is all about living in harmony with nature. So when the seasons shift, there are some shifts we can make, too, to help us adjust. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water).

In the Northern Hemisphere, late autumn and winter are considered Vata season. The weather is more consistently rough, cold, and dry, and we might feel that manifesting in our bodies as dry skin, chapped lips, dry hair, and cold appendages.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Vata season (late fall and winter).

  • There’s a reason we crave comfort food this time of year. Eat warm or hot foods that are high in protein and fat, such as soups and stews, cooked grains, and steamed veggies. Indulge in grains, including sourdough or ezekial bread.
  • Eat from the seasonal harvest: apples (with skins), squash, root vegetables, and greens.
  • Reduce intake of raw, cold, and dry foods.
  • Establish a consistent daily routine, waking up, eating meals, and going to bed at the same time each day.
  • Incorporate a daily meditation practice. Be sure to cover your lap with a blanket or wrap yourself in a warm meditation shawl.
  • Practice Abhyanga, daily self-massage with oil. Sesame oil is a great choice for this season because it is warming as well as moisturizing. Warm the oil in a sink of hot water, then apply oil to the whole body, starting with the feet. Use long strokes on the long bones and circular motions around the joints, torso, low back, and hips.
  • Choose slower, gentler forms of exercise, such as walking, biking, tai chi, and yoga. 
  • Balance activities with plenty of rest.
  • Dress in warm layers and consider a hat or hood. Consider wearing warming colors such as red and orange.
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Ayurvedic Tips for Summer

7/17/2023

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Ayurveda is Yoga’s sister science, and literally, “the science of life.” Ayurveda is about living in harmony with nature. When the seasons shift, we can make adjustments in our lives to feel better and find balance. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water).

In the Northern Hemisphere, the hot, humid “dog days” of summer are considered Pitta season. During the long, sunny days of summer, it’s easy to become overheated, especially if pitta is your dominant dosha. If you feel irritable, hot, and sweaty, you may have excess pitta. Other signs include inflammation and redness of the skin, red eyes, short temper, and acid indigestion.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Pitta season (late spring, summer, and early fall).

  • Drink more water to stay hydrated, at least 6 cups a day, and add some other cooling beverages such as coconut water or aloe vera juice.
  • Avoid hot, spicy, and salty foods, coffee, fried food, hard liquor, red wine, and red meat. All of these will increase pitta dosha and are considered too heating for the summer.
  • Choose pitta-pacifying foods instead. Some good choices are yogurt, cucumber, apples, pears, mango, melon, cilantro, mint, artichoke, broccoli, summer squash, leafy greens. Eat fresh and local!
  • Try to avoid direct sun exposure between 10 a.m. and 2 p.m. If you must be outdoors, wear loose fitting and light colored cotton clothes that that will allow your skin to breathe and that will reflect the sunlight. Wear a sunhat as well.
  • Good movement options include yin or restorative yoga, walking early in the morning, and water sports.
  • Use your cooling yoga breaths, sitali or sitkari. Instructions are available in the video linked in the next bullet.
  • Check out our video for a cooling practice here. Scroll down to the 6th video, "Cooling Practice."
  • If you practice self-massage with oils, switch to a cooling coconut oil for summer.
  • If you're feeling physically or emotionally overheated, try a few spritzes of rose water on your face and skin.
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Ayurvedic Tips for Spring

3/20/2023

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Happy Spring! Spring is not my favorite season, but I still can’t help but get excited about an end to the long CNY winter. I know Mother Nature is likely to send us a few more reminders of her power, and I know that I can’t pack away the boots or down coat for another couple of months, but there’s a sense of transition in the air nonetheless. The season of renewal is upon us.

Yoga’s sister science, Ayurveda (literally, “the science of life”), is all about living in harmony with nature. So when the seasons shift, there are some shifts we can make, too, to help us adjust. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water). In the Northern Hemisphere, the cold, wet late winter and spring are considered Kapha season. As the snow melts into the earth, we have lots of water and earth; in other words, mud. It’s a heavy, cold, muddy season.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Kapha season (late winter and spring).


  • Eat more food that is light, dry, and warm to balance the heavy, wet, cold season. Consider things like steamed vegetables and light soups.
  • Eat less heavy and cold foods such as fried foods, dairy, and sweets.
  • In general, favor foods that are pungent and spicy, bitter, and astringent as well as light, dry and warm, and avoid or reduce foods that are sweet, sour, salty, heavy, cold, and oily.
  • Consider adding more play and activity into your lifestyle. The introspective hibernating of winter is ending, and it’s time to become more active. Try a new exercise class or get outside for some walks, bike riding, or hikes.
  • Your yoga can change, too. You may find that your yoga teacher is slowly adding more flow and picking up the pace in your yoga class. If you usually practice yin or restorative, consider a multi-level or flow class.
  • Cooler spring days are ideal for relaxing in the sauna to sweat out any excess moisture and release toxins.
1 Comment

    Dena D. Beratta

    Honored to teach, but always a student.

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