What Yoga to Do in the Spring: An Ayurvedic Approach to Seasonal Practice

Audrey Portanova
May 12
3 min read

Spring is a time of renewal, growth, and transformation. In Ayurveda and yogic philosophy, this season marks the transition from the cold, heavy stillness of winter (dominated by the Kapha dosha) to the more vibrant, active energy of spring. As nature thaws and reawakens, our bodies and minds also respond to this shift—often feeling sluggish, congested, or even emotionally heavy. Yoga in spring should mirror the qualities of the season: energizing, cleansing, and uplifting.

Why Spring Yoga Matters

Spring is governed by Kapha dosha, composed of earth and water elements. While Kapha brings stability and strength, its excess can lead to feelings of stagnation—think allergies, colds, fatigue, and depression. To counterbalance these qualities, your yoga practice in spring should be:

Stimulating: To energize and break through inertia.
Warming: To ignite inner heat and metabolism (Agni).
Detoxifying: To help the body release accumulated ama (toxins).
Dynamic: To shake off the heaviness of winter.

Best Types of Yoga for Spring

1. Vinyasa Flow

This style emphasizes movement with breath, building internal heat and helping detoxify the body through sweat and breathwork. It’s ideal for spring because it gets Kapha moving and uplifts energy levels.

2. Power or Ashtanga Yoga

These stronger, faster-paced practices build stamina and heat, excellent for overcoming Kapha-induced sluggishness. However, if you're Pitta-dominant or sensitive to heat, modify intensity to prevent overheating.

3. Pranayama (Breathwork)

Focus on energizing, clearing techniques:

Kapalabhati (Skull Shining Breath): Rapid, forceful exhalations to stimulate Agni and clear nasal passages.
Bhastrika (Bellows Breath): Boosts circulation and energy.
Nadi Shodhana (Alternate Nostril Breathing): Keeps you centered and balanced amid the changing energy of the season.

4. Twisting and Inversions

Twists stimulate digestion and detoxification, while inversions improve circulation and lymphatic drainage—both helpful in clearing spring stagnation.

Ideal Yoga Poses for Spring

Here are key postures to include in your spring practice:

Sun Salutations (Surya Namaskar)

Warm up the entire body
Build heat and break Kapha inertia

Twisting Poses

Revolved Chair (Parivrtta Utkatasana)
Revolved Triangle (Parivrtta Trikonasana)
Seated Spinal Twist (Ardha Matsyendrasana)

Twists stimulate digestion and wring out internal organs.

Backbends

Cobra (Bhujangasana)
Camel (Ustrasana)
Bridge (Setu Bandhasana)

These energize and open the chest—great for clearing out lung congestion.

Standing Balance Poses

Eagle (Garudasana)
Warrior III (Virabhadrasana III)
Tree (Vrikshasana)

Build focus, stability, and confidence as you transition out of winter’s grounding energy.

Inversions

Downward Dog (Adho Mukha Svanasana)
Shoulder Stand (Sarvangasana)
Legs-Up-the-Wall (Viparita Karani)

Spring-Themed Yoga Sequence (Short Version)

Breathwork – 2 minutes of Kapalabhati
Warm-up – 3-5 rounds of Sun Salutations
Standing Poses – Warrior II → Triangle → Revolved Triangle
Balancing Poses – Tree → Eagle
Twists – Seated twist + Supine twist
Backbends – Bridge pose → Cobra
Inversion – Legs-Up-the-Wall or Shoulder Stand
Closing Breathwork – Nadi Shodhana
Final Rest – Savasana with a light essential oil (eucalyptus or lemon)

Additional Tips for Spring Yoga Practice

Practice in the morning to offset Kapha’s influence at its peak (6–10 a.m.).
Use invigorating essential oils like peppermint, eucalyptus, or rosemary in your diffuser or mat spray.
Practice with upbeat music or in natural light to awaken the senses.
Wear light, breathable clothing—especially in humid climates like Florida.

Conclusion

Spring is an invitation to move, cleanse, and awaken your body and spirit. Yoga, when attuned to the season, becomes a powerful tool to realign your energy, shed the weight of winter, and step forward with clarity and vitality. By choosing energizing flows, detoxifying twists, and uplifting breathwork, you harmonize your practice with the wisdom of nature.