Spring 2025
Welcome to Spring friends!
Transitions can be difficult and Spring is a pretty big transition!
I want to share some of the things that I do for myself, my family and my clients to help make the Spring transition an enjoyable time of year.
Ayurveda, the ancient Indian system of medicine, offers a wealth of wisdom for aligning ourselves with the natural rhythms of the seasons. As May unfolds in the Eastern USA, we transition from the heavier, cooler energy of early spring to the lighter, more active phase leading into summer.
According to Ayurveda, this period is influenced by the Kapha dosha, which embodies the qualities of earth and water – think heaviness, coolness, and moisture. While Kapha is essential for stability, its accumulation during winter can manifest as sluggishness, congestion, and allergies in the spring.
Doshas: What are they and what do they have to do with me?
Before we go any further, let’s find out what these Doshas are and what they have to do with us.
Doshas are the three fundamental energies or principles in Ayurveda that govern our physical, mental, and emotional well-being. They are derived from the five elements (earth, water, fire, air, and ether) and are present in everyone, although the proportion of each dosha varies from person to person.
The three doshas are:
Vata: Governs movement, circulation, respiration, and the nervous system. It's associated with the elements of air and ether, and its qualities include being dry, light, cold, rough, mobile, subtle, and clear.
Pitta: Governs digestion, metabolism, energy production, and body temperature. It's associated with the elements of fire and water, and its qualities include being hot, sharp, light, liquid, oily, and spreading.
Kapha: Governs structure, lubrication, stability, and immunity. It's associated with the elements of earth and water, and its qualities include being heavy, cold, slow, oily, smooth, dense, soft, and static.
Determining Your Dosha
While a precise determination of your unique doshic constitution (Prakriti) is best done by a qualified Ayurvedic practitioner through pulse diagnosis (Nadi Pariksha) and a thorough assessment, you can get a general idea of your dominant dosha(s) by observing your physical, mental, and emotional characteristics, as well as your tendencies and preferences.
Here are some general characteristics associated with each dosha:
Vata-dominant individuals may typically have:
Physical: Thin and light body frame, difficulty gaining weight, dry skin and hair, cold hands and feet, irregular appetite and digestion, light and interrupted sleep.
Mental/Emotional: Energetic, creative, quick-thinking, restless, talkative, prone to anxiety and worry, learn quickly but may forget easily, changeable moods.
Preferences: Dislike cold and dry weather, enjoy warm and oily foods, dislike routines.
Pitta-dominant individuals may typically have:
Physical: Medium build and musculature, warm body temperature, oily skin that may be prone to acne, strong digestion and appetite, sharp hunger, intense thirst, sound sleep of moderate duration.
Mental/Emotional: Intelligent, focused, goal-oriented, competitive, strong-willed, can be irritable or impatient when out of balance, learn quickly and retain information well, articulate speech.
Preferences: Dislike hot and humid weather, enjoy cool and refreshing foods and drinks, like planning and organizing.
Kapha-dominant individuals may typically have:
Physical: Solid and sturdy build, tendency to gain weight easily, cool and clammy skin, thick and oily hair, steady appetite and digestion (can be slow), deep and sound sleep, may feel sluggish.
Mental/Emotional: Calm, stable, patient, caring, loyal, can be slow to learn but have excellent retention, may be prone to possessiveness or resistance to change.
Preferences: Dislike cold and damp weather, enjoy warm, light, and spicy foods, enjoy routine and leisurely activities.
Most people have a combination of two doshas, with one often being more dominant. Some individuals may even have a relatively balanced constitution with all three doshas present in near-equal proportions.
By reflecting on these characteristics, you can often identify which dosha or combination of doshas resonates most strongly with you. Many online quizzes are also available, but keep in mind that these offer a general indication and are not a substitute for a professional Ayurvedic assessment. Understanding your dominant dosha(s) can provide valuable insights into your inherent tendencies and help you make lifestyle choices that support balance and well-being.
Here's how Ayurveda advises us to care for ourselves during this vibrant month:
1. Embrace a Kapha-Pacifying Diet:
Favor lighter foods: As the digestive fire (Agni) may still be recovering from winter, opt for meals that are easy to digest. Think fresh, seasonal fruits and vegetables that are naturally lighter.
Incorporate bitter, pungent, and astringent tastes: These tastes help to balance Kapha. Include leafy greens (like spinach and lacento kale), sprouts, radishes, asparagus, and berries in your diet. Spices like ginger, black pepper, cumin, and turmeric can also stimulate digestion and add warmth.
Reduce heavy, oily, sweet, sour, and salty foods: These can aggravate Kapha. Minimize your intake of dairy products, fried foods, processed foods, and excessive sweets.
Choose warm over cold: Favor warm beverages like ginger tea or warm water with lemon and honey. Cooked foods are generally easier to digest than raw, especially in the earlier part of May.
Eat your main meal at lunchtime: This is when your Agni is typically strongest. Keep breakfast and dinner lighter.
2. Invigorate Your Lifestyle:
Rise with the sun: Aligning your sleep cycle with nature's rhythms helps to combat sluggishness. Aim to wake up earlier and embrace the increasing daylight.
Engage in regular exercise: Physical activity is crucial for counteracting Kapha's heaviness. Opt for more dynamic forms of exercise that you enjoy, such as brisk walking, hiking or invigorating Yoga like Sun Salutations and twists.
Practice Kapalabhati Pranayama (Skull Shining Breath): This breathing technique is excellent for clearing the sinuses, boosting energy, and stimulating metabolism – all beneficial for balancing Kapha. *Instructions for this practice can be found at the end of the end!
Dry brush your skin (Garshana): This practice helps to stimulate lymphatic drainage, improve circulation, and remove stagnant Kapha. Use a dry, natural-bristle brush before showering.
Consider gentle detoxification: As the weather warms, your body naturally wants to release accumulated toxins (Ama) from winter. This can be supported by eating lighter foods, staying hydrated with warm fluids, and incorporating detoxifying herbs like ginger and turmeric into your diet. Some individuals may consider a gentle Ayurvedic cleanse under the guidance of a practitioner.
Spend time in nature: Connect with the vibrant energy of spring. Enjoy walks in parks, gardening, or simply sitting outdoors to breathe in the fresh air.
Lighten your routine: As spring brings a sense of renewal, simplify your schedule and prioritize activities that bring you joy and creativity.
3. Support Your Digestive Fire (Agni):
Sip warm water throughout the day: This aids digestion and helps to flush out toxins.
Use digestive spices: Incorporate ginger, cumin, coriander, fennel, ashwain, and a pinch of rock salt into your cooking.
Avoid snacking between meals: Allow your digestive system to fully process each meal before eating again.
By mindfully incorporating these Ayurvedic principles into your daily routine during May in the Eastern USA, you can harmonize with the season's energy, shed any lingering heaviness from winter, and cultivate greater vitality and well-being as you move towards the warmth of summer. Remember to listen to your body and adjust these recommendations to your individual needs and constitution.
Recipes to Help you Harmonize with Spring
Here are some recipe ideas to help you harmonize with the vibrant energy of Spring through Ayurvedic spices, including dosha-specific spice blends that align with Ayurvedic principles for the Spring season.
Spring in Ayurveda is characterized by the Kapha dosha – the energies of heaviness, coolness, and congestion – becoming more prominent as the warmth of the season melts the accumulated cold and moisture of winter. The goal is to create spice blends that help to balance this Kapha, while also considering the individual's dominant dosha and any imbalances.
Here's are some Spice Recipes for support different Doshas during Spring!
For Vata Types (and Vata Imbalances in Spring):
Vata individuals tend to feel the shift of seasons more acutely. The lingering coolness and dampness of Spring can aggravate Vata's cold and dry qualities. The focus here is on warming, grounding, and slightly moistening spices without being overly heavy.
Vata Spring Spice Blend:
1 part Ginger powder (warming, aids digestion)
½ part Cinnamon powder (warming, sweet, circulatory stimulant)
¼ part Nutmeg powder (calming, grounding, aids sleep)
⅛ part Clove powder (warming, pungent, stimulating)
A pinch of Cardamom powder (aromatic, aids digestion, uplifting)
This blend can be added to warm beverages like herbal teas or warm milk (if tolerated), sprinkled over cooked grains, or used sparingly in light, sautéed vegetables.
For Pitta Types (and Pitta Imbalances in Spring):
Pitta individuals generally handle the transition to warmth well, but the increasing heat can sometimes lead to excess Pitta. The focus here is on spices that are warming but not overly heating, and those with a slightly cooling or soothing quality.
Pitta Spring Spice Blend:
½ part Coriander powder (cooling, aids digestion, anti-inflammatory)
½ part Cumin powder (warming but also aids digestion and detoxification)
¼ part Fennel powder (cooling, sweet, aids digestion, reduces bloating)
⅛ part Cardamom powder (aromatic, aids digestion, uplifting)
A pinch of Turmeric powder (anti-inflammatory, supports detoxification)
This blend can be incorporated into vegetable dishes, lentil soups, or even cooling beverages like lassi (yogurt drink) in moderation.
For Kapha Types (and Kapha Imbalances in Spring):
Spring is the season where Kapha imbalances are most likely to manifest (congestion, heaviness, sluggishness). The focus here is on warming, drying, and stimulating spices to counteract Kapha's qualities.
Kapha Spring Spice Blend:
1 part Ginger powder (warming, expectorant, aids digestion)
½ part Black Pepper powder (heating, stimulating, clears channels)
½ part Cinnamon powder (warming, sweet, circulatory stimulant)
¼ part Clove powder (warming, pungent, stimulating)
¼ part Mustard seed powder (heating, helps to break up congestion - use sparingly)
This blend is excellent added to vegetable stir-fries, lentil dishes, and can be used to season grains. It's important for Kapha types to use spices generously during Spring.
For Vata-Pitta Types:
Focus on spices that balance both doshas, leaning slightly towards calming Vata without excessively heating Pitta.
Vata-Pitta Spring Spice Blend:
½ part Ginger powder
½ part Coriander powder
¼ part Cumin powder
⅛ part Cardamom powder
A pinch of Fennel powder
For Pitta-Kapha Types:
Focus on spices that balance both doshas, emphasizing those that counter Kapha's heaviness without overly aggravating Pitta's heat.
Pitta-Kapha Spring Spice Blend:
½ part Ginger powder
½ part Cumin powder
¼ part Black Pepper powder (use cautiously if Pitta is high)
¼ part Cinnamon powder
A pinch of Cardamom powder
For Vata-Kapha Types:
Focus on warming and stimulating spices to balance both cold and heavy qualities.
Vata-Kapha Spring Spice Blend:
¾ part Ginger powder
½ part Cinnamon powder
¼ part Black Pepper powder
⅛ part Clove powder
A pinch of Nutmeg powder
General Tips for Using These Spice Blends in Spring:
Fresh Ginger: Incorporate fresh ginger into your cooking whenever possible. It's incredibly beneficial for balancing Kapha.
Triphala: While not a spice blend, Triphala is a powerful Ayurvedic formula that can aid detoxification and is often recommended during seasonal transitions.
Herbal Teas: Use these spices to enhance herbal teas. Ginger, cinnamon, and cardamom are particularly nice in warm beverages.
Cooking: Add these spice blends towards the end of cooking to preserve their aroma and therapeutic properties.
Listen to Your Body: Pay attention to how you feel after consuming these spices and adjust the proportions as needed.
Remember that these are general guidelines. The most effective Ayurvedic approach considers an individual's unique constitution (Prakriti) and current imbalances (Vikriti). Consulting with a qualified Ayurvedic practitioner like Dr. Beech of Beech Chiropractic & Ayurveda, (see the Friends page for info), can provide personalized recommendations. Enjoy the revitalizing energy of Spring!
Green Protein Chutney Recipe
*Adapted from recipes from SVA, Prabhava & Dr. Beech
Here is a detoxifying Chutney recipe you can flavor with you spice mixture. It's a great addition to your lunch and dinner. It will help your body adjust to Spring. I've also included a recipe for Paneer for those who would prefer a vegetarian option for the protein portion of the recipe.
Green Protein Serving Size For Two
Mix of green leafy veggies chopped about 2 cups (collards, lacinato kale, chard, spinach)
Parsley 1/4 a bunch or 3/4 cup chopped
Spice mixture 1-2 tsp
Cooling Soma salt 1 tsp
Unsalted Cultured Ghee 1 tsp
Olive oil 2 tsp
Water 4 oz (1/2 cup)
2-4 oz of either homemade paneer, cooked chicken breast/thigh or cooked quinoa
To add even more flavor:
Ginger chopped 1/2 tsp
Fresh Turmeric Chopped 1/2 tsp
Curry leaves chopped 1 tsp
Green chilly chopped (if you like spicy) 1/2 tsp
Add these to the greens if you want to try different taste each time:
Cilantro chopped 1 tsp
Fresh basil chopped 1/2 tsp
Celery chopped 1 tsp
Mint leaves chopped 1/2 tsp
Instructions:
In a large sauce pan add the ghee and olive oil, ginger, curry leaves, soma salt, toasted spice mix or mum's masala, and proteinof choice.
Heat very lightly, do not fry (very important). On top of this place the all the chopped green veggies with parsley on the very top.
Cover and let it steam for a few minutes on low heat. When you see the veggies are very bright and shiny and they almost look like they have a neon green color turn off the heat. Pour the water in, stir well and add the whole mix in to a food processor or a blender. Blend until it is a smooth, creamy bright green sauce - almost like baby food. There should not be any solid or course parts in the sauce.
When ready to eat squeeze a little lime juice over it.
Additional Points:
Use as a soup or pour it over salad, over cooked rice and quinoa, over quinoa pasta.
One way of checking if you have a good batch is to see if the bright green color will stay the whole day.
You can replace the paneer with cooked white chicken strips or cooked qunioa.
But make sure the chicken is fully cooked before starting the green protein recipe. To do this by simply boiling the chicken strips in few ounces of water until cooked, about 7-8 minutes.
Do not re-heat
Do not eat the next day, must make fresh each day.
Do not use beef or pork as your protein.
Do not refrigerate
Mix and Match Green leafy veggies from day to day.
•Arugula
•Beet Greens
•Collard
•Chard
•Lacinato Kale
•Methi (fenugreek leaves)
•Spinach
Paneer (Vegetarian option for Green Protein)
Ingredients for 4 servings each
1 Litre milk
1 ½ lemons
1 tsp salt
Preparation:
Juice the lemons.
Heat the milk and salt in the pan and slowly add the lemon juice before the milk comes to a boil. This will cause the milk to separate (the protein from the whey).
Spread a cloth over a sieve and place the sieve over a bowl.
Pour the contents of the pan into the sieve.
The fresh cheese will collect in the cloth and the whey will run into the bowl.
Allow the paneer to drain through the sieve for at least half an hour.
Wring the cloth, making a rectangular shape of the paneer. Then place on a perforated metal plate and weigh down with a board for approximately an hour so that the paneer forms an even shape and can be easily cut into regular cubes.
Gentle Yoga Asana for Spring
Supported Fish Pose (Salamba Matsyasana) with crossed legs
A gentle yoga pose that would be lovely for adjusting to spring.
Here's why this pose is particularly nice for this time of year:
Opens the chest and heart: Spring is a time of blossoming and new beginnings. This pose gently opens the chest and heart center, promoting feelings of openness, receptivity, and joy that align with the season's energy.
Counteracts winter's inwardness: After a season where we might have been more curled up and less active, Supported Fish Pose encourages expansion and helps to release any lingering tension in the upper body.
Gentle backbend: It provides a mild backbend, which can be energizing and help to counteract any stiffness from winter. The support of a bolster or rolled blanket makes it accessible and relaxing.
Calming and Restorative: Despite the chest opening, the supported nature of the pose promotes relaxation and can help to ease the transition from the slower pace of winter to the more active energy of spring. Crossing the legs adds a gentle hip opening.
Supports breath: Opening the chest naturally allows for fuller, deeper breaths, which can invigorate the body and mind as we embrace the fresh air of spring.
How to do it:
Place a bolster, block or a rolled-up blanket horizontal on your mat so that your shoulder blades and shoulder girdle rests squarely upon the support.
Sit in front of the bolster with your knees bent and feet flat on the floor.
Lie back slowly so that the bolster supports your upper back and head. Your shoulders should drape open to the sides.
Cross your legs in a comfortable cross-legged position. You can switch the cross of your legs halfway through the pose. Feel free to support your knees with blocks or blankets if needed.
Allow your arms to rest alongside your body, palms facing up.
Close your eyes or soften your gaze.
Relax and breathe deeply for 5-10 minutes, noticing the gentle opening in your chest and the feeling of support.
Enjoy this gentle pose as you welcome the vibrant energy of spring!
Spring Breathwork Practices
Kapalbhati Pranayama (Frontal Brain Cleansing Breath)
Kapalbhati is made from two Sanskrit roots. Kapal and bhati. Kapal means cranium/ frontal head and bhati means light/shine or splendor and also perception or ‘knowledge’.
It's so called because it cleanses the frontal lobe of the brain and brings clarity. It’s also known as Kapal Shodhana. Shodhana here means cleansing, purification.
Contraindications:
Kapalbhati should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. It is not recommended during pregnancy.
Benefits:
•It activates the mind for mental work and removes sleepiness.
•Kapalbhati has a cleansing effect on the lungs, nasal passage and the frontal lobe of the brain.
•It brings clarity in mind.
•It balances and strengthens the nervous system and tones the digestive organs.
•It purifies the nadis, and removes sensory distractions.
Technique 1: Preparatory Practice
(Shatkarma Method)
Assume pranayama position, close your eyes, relax your body.
Exhale strongly through both nostrils, contract your abdominal muscles while doing that.
Allow natural effortless inhalation to happen by relaxing the abdominal muscles.Please don't try to inhale deeply.
Complete 10-20 breaths.
Then inhale and exhale deeply once.
Allow the breath to return to normal.
This is one round.
Practice up to 5-10 rounds.
Only the abdomen should move. The shoulders and face remain relaxed.
Take as many free breaths you need between rounds.
With long term practice your rest period between rounds will naturally reduce.
The number of breaths in one round may be increased from 10-100 depending upon your stage of practice.
Please progress slowly and steadily.
Kapalbhati is also used as a technique of shatkarma. Shatkarmas are the six yogic cleansing techniques. It cleanses the frontal lobe of the brain as well as excess mucus from the nasal passages. Therefore, it can also be practiced before pranayama.
Spring Book Recommendation:
This spring, I'm excited to share a book that has profoundly impacted my life, and the lives of countless others: Autobiography of a Yogi by Paramahamsa Yogananda. This spiritual classic offers a captivating journey into the world of Yoga, meditation, and the deeper meaning of existence. It's a book I return to time and again for inspiration and a reminder of the transformative power within us all.
Eco Art Therapy Offering for Spring
Embrace the beauty of spring with a mindful Eco art therapy project. Gather natural treasures like colorful rocks, delicate shells, interesting twigs, vibrant leaves, and blossoming flowers. Allow these elements to speak to you as you arrange them into a unique mandala – a circular design that reflects harmony and connection. Once your natural artwork is complete, capture its beauty with a photograph, preserving it for the future before mindfully returning the elements back to the earth from whence they came. This is a wonderful way to connect with nature's artistry and cultivate a sense of presence.