Like the appearance of the daffodils’ first green shoots and of tiny buds on the trees, the turning of the clock forward for Daylight Savings Time (DST) heralds the arrival of spring.

Despite the excitement and anticipation of warmer days, we groan and complain about the transition, especially the lost hour of sleep. It can take days, and sometimes a month or more, to adjust to this disruption to our circadian rhythm.

Ayurveda, the traditional Indian system of medicine that emphasizes a holistic approach to health and well-being, can smooth out the transition into spring with some simple tweaks to your daily routine.

Ayurvedic Qualities of Spring

According to Ayurveda, spring is Kapha season. One of the three doshas, or constitutions, Kapha is a combination of the elements of earth and water. It is characterized by heaviness, dullness, slowness, denseness, softness, oiliness, and cold.

Kapha is responsible for providing lubrication for our joints and helps determine the size, strength, and suppleness of our muscles. It also produces mucus to protect the sensitive tissues of our sinuses, lungs, and stomach.

When Kapha is balanced, we feel strong, composed, and stable. When out of balance, we can feel sleepy, mentally dull, or even depressed. Too much Kapha can cause a build-up of phlegm in our lungs or sinuses, seasonal allergies, and head colds. It may also manifest as increased nausea, weight gain, fatigue, and lethargy.

Since Kapha tends to accumulate during the winter months, we need to find ways to shed the excess in the spring. Try these five Ayurvedic practices to bring Kapha into balance and ease the transition into spring.

1) Early to Bed, Early to Rise

One of the best ways to minimize the effect of Kapha on the mind and body is to wake with the sun around 6 AM. To do this, Ayurveda recommends going to bed no later than 10 PM. Getting 8 hours of sleep is key to good mental, physical, and emotional health. Maintaining a consistent sleep and wake schedule can also reduce insomnia and other sleep disturbances.

2) Make Time to Walk

Once you are up, get moving. The pelvis and legs represent the earthy-watery parts of the body and are prone to retaining fat and water. During Kapha season, our muscles are strongest between 6 and 10 AM, making morning a good time to take a walk, practice yoga, or exercise. Sun exposure early in the day also helps “reset” your internal clock, prompting your body to produce melatonin later in the day so your body is ready for sleep.

3) Practice Deep Breathing

Because the stomach, chest, throat, and head produce and tend to accumulate mucus, Ayurveda refers to them as the “energetic seat” of Kapha. To keep Kapha energy from stagnating, incorporate deep, rhythmic breathing practices, such as Kapalabhati (Skull Shining Breath) and Ujjayi (Victorious Breath), into your yoga practice.

4) Twist and Invert

Seated twists aid in circulating Kapha by compressing the abdomen. Similarly, inverted forward bends such as Downward-Facing Dog (Adho Mukha Savasana) and standing forward bends (like Uttanasana) strengthen the diaphragm and encourage excess mucus to be excreted through the mouth and nose.  Practicing Sun Salutations (Surya Namaskar) is an easy way to combine and practice these poses in a flowing sequence.

Similarly, poses such as Chair Pose (Utkatasana) and Warrior II (Virabhadrasana II) create heat in the body. They also serve to improve joint mobility, aid with digestion and elimination, and increase circulation, all of which are important to keep Kapha energy from stagnating.

For a revitalizing spring yoga flow, check out this blog.

5) Pre-bedtime Restorative Yoga

Making the shift to going to bed an hour earlier (despite what the clock says) can be difficult as we transition into daylight savings time (DST). Preparing yourself for rest by turning off the TV and other electronics at least an hour before bed can help, as can engaging in a relaxing bedtime yoga restorative practice.

Bringing even a few of these changes to your daily routine can help ease the transition from winter’s long nights to spring’s sunny, bright days. Warm weather is just around the corner. Happy Spring!

Be well!

published 3/22/20; updated 3/20/25

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