Embracing Winter: Your Ayurvedic Survival Guide

Take a deep breath. Winter is here. Or, as it’s often referred to in the Ayurvedic tradition, “Kapha Season”. Generally characterized by stillness, heaviness, coolness, and long, dark nights, Winter has the potential to seem a bit oppressive, and can leave those of us who are susceptible to its qualities feeling weighed down, stagnant, and uninspired.

But, if we are open to embracing the nurturing and supportive qualities of Kapha, we may find in Winter a gentle invitation to rest, reflect, hold space, envision, and withdraw some of our outward-focused energy, and redirect it inward.

Just as animals hibernate and trees turn dormant during the colder months, we can think of Winter as a time for cocooning. There is a reason pregnancy is characterized by increased qualities of Kapha as well; Winter herself is a kind of Mother, providing an incubator for us to be born anew when the world comes to life again in the Spring.

There is no better time to honour this pause than on this, the longest night of the year. As the earth slips into its Southern most point today, there is a momentary suspension between inhalation and exhalation, a clear turning point in the solar cycle. Today, we may give ourselves permission to reject the busyness of the season, to find stillness, and to show ourselves the grace of a Mother or Creator as we reflect upon the year we are leaving behind, and our intentions for the seasons ahead.

Although the light is already on its way back to us (starting now, the days are getting longer), those of us in the Northern Hemisphere still have a long way to go. If, like me, you’re someone who struggles with Winter’s cold, colourless, cloud-covered days, these few months can seem like a lifetime, and you may find it helpful to incorporate some of the following Ayurvedic practices into your daily routine to help counterbalance Kapha and restore some equilibrium:

Diet

Believe it or not, Winter is actually the season when our digestive fire is at its strongest. This is because our bodies require more fuel to keep warm and nourished. We will therefore crave more substantial meals this time of year, and many of us will find ourselves eating larger quantities of food, and maybe even put on a pound or two. This is not only okay; it’s actually necessary.

As with most Ayurvedic recommendations, adapting supportive dietary habits in the Winter will come quite naturally: consume plenty of warm, cooked foods with a healthy amount of oil/fat and warming spices like ginger, cumin, cayenne, black pepper, cinnamon, and clove (Chai latte, anyone?). Hearty root vegetables and cooked grains are well-digested this time of year, as are meat and eggs, if you choose to eat them. It’s best to avoid raw or frozen foods, as well as chilled drinks. You can increase heat and circulation while clearing the respiratory passages by drinking warm lemon water in the morning with cinnamon, ginger, and honey.

Lifestlye

It’s important to cultivate a light heart and a sharp sense of purpose during the Winter months in order to counter the seasonal tendency toward lethargy and loneliness. Invite warmth into your mind, body, and relationships, creating frequent opportunities for fun and laughter while at the same time leaving time for rest, reflection, and stillness.

Treat yourself to an oil massage followed by a warm shower in the morning, and then engage in some gentle exercise. If your dosha is more Vata-dominant, a slow, restorative exercise routine is ideal, such as walking or yoga. If, however, you’re feeling sluggish and heavy (someone who is more Kapha-dominant), you’ll want to give yourself a little push with a more vigorous workout.

Yoga & Breathwork

If you practice yoga, an invigorating and expansive routine can be very supportive during Winter. Sun Salutations, the Warriors, and forward and back bends such as Bow, Side Plank, and Supine Twists can all be helpful in stimulating metabolism and boosting energy and circulation. If you’re feeling stressed or depleted, move at a slow and gentle pace, incorporating a longer Savasana (Corpse Pose), but if Kapha is stronger and you’re feeling sluggish and unmotivated, try moving at a more intense pace.

If you practice Pranayama (breathwork), Skull-Shining Breath (alternating short, explosive exhales and slightly longer, passive inhales with focus on the lower belly), Bellows Breath (quick, forceful inhales and exhales through the nose), and Solar Breath (a variation of Alternative Nostril Breathing) will all help to increase Prana, and bring a sense of heat and lightness to the mind and body.