The Best Yoga Practices for a Vibrant Spring Season
My old yoga studio home, Smiling Dog Yoga
In Ayurveda, yoga’s sister science of nutrition and lifestyle, spring is associated with the Kapha dosha, which is characterized by heaviness, moisture, and sluggishness. As the season shifts, Ayurveda recommends a yoga practice that invigorates, detoxifies, and energizes to counterbalance these qualities. You might notice yourself feeling a little more congested or carrying a little wintertime fluff layer. Read on for suggestions on how to get the most out of your yoga practice this spring to find more lightness and vibrant energy.
Focus on Invigorating and Detoxifying Poses
Spring is a time to shake off stagnation and stimulate circulation, digestion, and lymphatic flow. Prioritize:
Standing postures can warm you up quickly
Twists (e.g., Revolved Chair, Revolved Triangle) – Detoxify and stimulate digestion
Backbends & Heart Openers (e.g., Camel, Cobra, Fish) – Energize and uplift mood and open respiratory channels
Standing poses (e.g., Warrior Poses, Chair, Crescent Lunge) – Build warmth and strength. I sometimes do less of these during my yoga practice time if I am in a weight lifting phase or do other strong practices at other times in my life.
Inversions (e.g., Downward Dog, Shoulder Stand, Plough) – Improve circulation and clear congestion. I highly recommend sticking to the basics here unless you have a seasoned yoga teacher to help you learn and practice the more challenging inversions safely.
Move with More Energy and Flow
Incorporate dynamic sequences and movement, like Sun Salutations (Surya Namaskar A & B), hiking, or cycling to build heat and reduce Kapha’s heaviness. In your yoga practice, you can use quicker transitions and shorter holds to prevent sluggishness.
Breathe to Energize
Kapalabhati (Skull-Shining Breath) – Clears mucus, energizes the mind
Bhastrika (Bellows Breath) – Increases internal heat, removes sluggishness
Nadi Shodhana (Alternate Nostril Breathing) – Balances and clears energy channels
Practice in the Morning
Kapha is highest in the early morning (6–10 AM), so an early practice helps counteract heaviness and lethargy.
Meditation
Me meditating in Big Sur, CA recently
Embrace mindfulness practices such as meditation, journaling, or simply spending more time outdoors. Meditate on themes of renewal, lightness, and growth, aligning with spring’s fresh energy. I meditate every day and it’s been a game changer for me with my ability to handle stress and my mindset. Walking meditation or guided meditation using an app like Headspace or Insight Timer are readily accessible.
Stay Warm, but Don't Overdo It
Spring mornings can be cool, so keep a light layer for warmth. Avoid overexerting and depleting energy—aim for a balanced practice. In the western world I live in, we often do everything with a “more is better” approach. Whether or not we realize it. When it comes to practicing yoga, however, we have an opportunity to explore what a more balanced approach to movement (and life) might be. How can balance the challenging moments with the more restorative?
Conclusion
As spring unfolds, it’s the perfect time to refresh your yoga practice with movement that invigorates, detoxifies, and uplifts. By incorporating energizing flows, heart-opening poses, and breathwork that stokes inner warmth, you can shake off the sluggishness of winter and step into the season feeling lighter and more vibrant. Remember to listen to your body, embrace the renewal that spring offers, and let your practice reflect the balance and growth happening all around you. Roll out your mat, take a deep breath, and welcome the fresh energy of the season—one mindful movement at a time. 🌿✨
May you find some time to enjoy the lush spring vibes of spring!