Standing Winter Ayurveda Sequence: Practice, Save, Teach It

Standing Winter Ayurveda-Based Yoga Flow Sequence

Our Standing Winter Ayurveda Sequence is a yoga flow rooted in ancient Ayurvedic wisdom.  In Ayurveda, we always want to oppose the current condition.  During winter, people tend to get excess Kapha build ups which can cause congestion, sluggishness and overall stagnation in the mind and body.  To counter those kapha imbalances that happen during the Winter months, we want to energize the body and keep the prana flowing!

Here's the standing winter ayurveda sequence.  You can practice it, save it or teach it.  It's all yours!

Poses In Standing Winter Ayurveda Sequence

Mountain Pose

Upward Salute Pose

Crescent Moon Bend Pose

Mountain Pose

Mountain Pose With Cactus Arms

Crescent Lunge Pose

Warrior II Pose

Reverse Warrior Pose

Side Angle Pose

Reverse Warrior Pose

Warrior II Pose

Triangle Pose

Half Moon Pose

Half Moon Pose With Bind

Dancer Pose

Mountain Pose

What Does Excess Kapha In Winter Mean?

In Ayurveda, excess kapha during winter refers to a state in which an individual's kapha dosha becomes imbalanced and accumulates in the body in greater quantities than what is considered normal or healthy during the winter season. Ayurveda is a traditional system of medicine from India that believes in balancing the three doshas (vata, pitta, and kapha) to maintain overall health and well-being.

Kapha is one of the three doshas and is associated with qualities such as heaviness, coldness, moisture, and stability. During winter, the cold and damp weather can naturally increase kapha dosha in the environment. When an individual's constitution is predominantly kapha or if they have a tendency towards kapha imbalances, they may experience an excess of kapha during the winter season.

Some common signs and symptoms of excess kapha during winter may include:

1. Increased mucus production: Individuals with excess kapha may experience excessive mucus in the respiratory tract, leading to conditions like colds, congestion, and sinusitis.

2. Weight gain: Kapha imbalances can lead to weight gain and a feeling of heaviness.

3. Lethargy and fatigue: Excess kapha can make a person feel sluggish, lethargic, and lacking in energy.

4. Dullness and mental fog: A cloudy or foggy mind, difficulty concentrating, and a lack of mental clarity may also be associated with excess kapha.

5. Slow digestion: Kapha imbalances can slow down the digestive system, leading to digestive issues like bloating, indigestion, and constipation.

6. Water retention: Fluid retention and swelling may occur due to kapha excess.

To address excess kapha during the winter season, Ayurveda recommends various strategies, including dietary and lifestyle changes. These may include:

1. Eating warm, spicy, and light foods to counteract the cold and heavy qualities of kapha.

2. Engaging in regular exercise to stimulate circulation and energy.

3. Staying warm and dry, and avoiding exposure to cold and damp conditions.

4. Incorporating warming spices like ginger, black pepper, and cinnamon into the diet.

5. Practicing yoga and pranayama (breathing exercises) to help balance kapha.

6. Staying hydrated with warm herbal teas and avoiding excessive intake of cold beverages.

7. Getting enough rest and maintaining a regular sleep schedule.

It's important to note that Ayurveda is a holistic system of medicine, and treatment recommendations should be tailored to an individual's unique constitution and imbalances. If you suspect you have excess kapha or any other imbalances, it's advisable to consult with a qualified Ayurvedic practitioner who can provide personalized guidance and treatment options.

Yoga Tips For Excess Kapha During Winter

Yoga can be a beneficial practice for balancing excess kapha dosha in the body. When practicing yoga for excess kapha, you want to focus on poses and sequences that are invigorating, heating, and energizing to help stimulate circulation, improve digestion, and increase overall vitality. Here are some yoga poses and practices that can help balance excess kapha:

1. Sun Salutations (Surya Namaskar): Sun Salutations are a series of dynamic yoga poses that create heat and energy in the body. They are excellent for warming up and increasing circulation.
2. Warrior Poses (Virabhadrasana I, II, and III): These poses are powerful and help build strength and stamina while increasing heat in the body.
3. Twists (Ardha Matsyendrasana, Bharadvajasana): Twisting poses can aid in digestion and help eliminate toxins. They also energize the spine.
4. Backbends (Ustrasana, Bhujangasana, Urdhva Dhanurasana): Backbends open the chest and stimulate the heart, making them beneficial for balancing kapha.
5. Inversions (Headstand, Shoulderstand, Handstand): Inversions improve circulation, boost energy, and can help with mental clarity.
6. Breath of Fire (Kapalabhati): This is a breathing exercise that generates heat and clears the respiratory passages. It's especially useful for reducing excess mucus associated with kapha.
7. Vinyasa Flow: Flowing sequences of poses with synchronized breath can keep the body moving and create warmth.
8. Core Strengthening Poses (Navasana, Plank, Boat Pose): These poses help activate the core and create internal heat.
9. Mudras: Certain hand mudras, like the Agni Mudra (Fire Mudra), can help balance kapha by increasing the fire element within the body.
10. Pranayama: Practices like Bhastrika (Bellows Breath) and Ujjayi (Victorious Breath) can help increase energy and circulation while improving lung capacity.

When practicing yoga for excess kapha, it's important to maintain a consistent practice and choose poses and practices that resonate with your body and energy levels. Start gradually and gradually increase the intensity of your practice as you become more comfortable.Additionally, it's a good idea to consult with a qualified yoga instructor or Ayurvedic practitioner who can provide personalized guidance based on your unique constitution and imbalances. They can help you create a yoga routine that specifically targets excess kapha and supports your overall well-being.

Standing Winter Ayurveda Sequence

Our standing winter ayurveda sequence will get all your stagnant energy moving and flowing.  This will help to fight against congestion and lethargy that sometimes take over during the Winter months.  

The Winter brings a time of turning in.  When we look at nature, we notice that the leaves have died and have fallen off of the trees.  It might encourage us to shed what we no longer need in the same way the trees shed themselves in the Winter months.  This makes space for new life and new beginnings in the same way that trees make space for new growth in the Spring.

During the Winter, many animals hibernate.  Humans too tend to turn in and turn down during the Winter months.  It's a time for reflection and stillness as the days become shorter and nights become longer.  December 21 is when we celebrate Winter Solstice in the Northern Hemisphere.  This is the date that the night is the longest of the whole year and the day is the shortest.  We have the most darkness which really invites us to pause and observe.

Winter Solstice has been celebrated for thousands of years across many cultures.  Winter invites us to mindfully become aware of all that is coming up for us over the past year, and to take that wisdom and knowledge into the new year.  Winter encourages us to realign ourselves as we prepare for Spring.

When Kapha is out of balance during Winter, it can cause energetic blocks in this important time of self-study and rejuvenation.  Our standing winter ayurveda sequence puts you on your feet, strengthening the legs and lower body while moving the upper body in all directions.  The gentle backbending will open the heart and get clogged energy flowing.

Happy Winter, friends!  We hope you will enjoy the sequence as much as we do.

Related:

Seated Winter Yoga Sequence

Winter Vinyasa Flow

Restorative Yoga Sequence For Winter

Standing New Year's Yoga Sequence

What Is Winter Solstice and How Does It Affect My Yoga Practice?