Inner Blossoming: Spring Ayurveda Rituals with Radhika

Written by Radhika Mukhija, Integrative Wellness Mentor, Meditation Guide and Organic India Ambassador, currently writing her debut book, set to be published by Shambhala Publications.

The season of spring embodies the themes of freshness and new beginnings. Following spring Ayurveda principles and aligning to nature’s seasonal qualities can help us improve our lifestyles. It is a great time to detoxify both mentally and physically by getting rid of toxins (Ama) to enhance overall health. My favorite herb for the season of spring is Tulsi and I will share how you can incorporate it in your daily routine to help you support your immune system in this season.

Contents

• Ayurveda and Spring
• Understanding Kapha and Spring
• Spring Ayurveda Rituals
• What to Eat in Spring
• What to Drink in Spring
• Spring Ayurveda Treatments
• Movement Rituals for Spring
• Pranayama for Spring

Ayurveda and Spring

As winter’s hibernation energy transitions into spring’s awakening, we find ourselves in a season of renewal. We can use the principles and practices from Ayurveda to guide us to harmonize our inner rhythms with nature’s cycles. 

Living in alignment with seasons helps support our wellbeing – our immune system, our digestive systems and even our nervous system. In spring there is a tendency to have more stagnation, buildup of toxins, fatigue and overall difficulty keeping focused.

Understanding kapha and spring

Spring is the time to let go and move forward from the sluggish energy of winter. This season embodies the essence of Kapha dosha which is characterized by the earth and water elements. This dosha brings the qualities of heaviness, coolness and moisture.

As the environment around us is getting damp and a little warm, the Kapha that has accumulated in the body can lead to symptoms like sluggishness, congestion and seasonal sensitivities.  This is where we can use nutrition, herbs, teas and lifestyle practices from Ayurveda to counter these symptoms and regain balance. 

Spring Ayurveda Rituals

Ayurveda emphasizes seasonal rituals (Ritucharya) to maintain balance with the changing environment. We can use Ayurvedic principles in Spring to adjust our lifestyle to maintain balance.

So in this case drinking hot teas like chamomile and tulsi are a quick and easy way to counter the congestion, seasonal sensitivities, support our immune system and help our digestion. Spices like turmeric, ginger, coriander and herbs like moringa can help us counterbalance Kapha’s heavy qualities. 

What to Eat in Spring

You are not just what you eat but you are what you eat and absorb

You will now have the natural need to want foods that have a lighter energy – think detox and cleansing foods – light and nourishing foods. Include foods that are detoxifying, stimulate metabolism and digestion – helping burn fat – more clean fats along with spring greens

Fruits

Berries are a great source of antioxidants in spring amongst other seasonal fruits. 

Vegetables

Veggies to include – dark leafy green, bitter greens – beet greens, radishes, asparagus, lemons – astringent, bitter and pungent like garlic, chillies – most of these will be in season as well. Grounding veggies like – carrots, leeks and root veggies like potatoes

How to prep your veggies – if you have the urge to consume salads – include warm bowls of salads – legumes with spring greens and warm veggies 

Spices

All spices are good this season: curry powder, turmeric, cumin, ginger, garlic, coriander, ajwain, fennel, fenugreek, garam masala, clove,black pepper. Note that you buy only organic spices so as to avoid mold or contamination of other ingredients.

How to add spices. First add ghee and then mix in the spices you did like to add.

Sample meal plan for spring

• Breakfast – bowl of seasonal fruit – berries and walnuts with oatmeal with spices like cinnamon and cardamom
• Lunch – warm salad bowl with protein of your choice
• Dinner – stir fry or steamed greens with some legumes, lean plant-based protein, fish, chicken 
• Pro Tip: This is also a good season to incorporate kitchadi, or kitchari, a wholesome blend of lentils, spices and rice, as it has nourishing and detoxifying effects.

What to avoid

• Reduce avocado, sweet potatoes and fruits like banana
• Reduce red meat, include more lighter meats like chicken, fish, and lean plant-based proteins
• Avoid eating too sweet, sour or salt foods and dairy as they provoke kapha energy – stagnation.
• It’s ideal to not skip meals and avoid food cravings in this season so as to not overindulge and slow down metabolism 

Paying attention to gut health

It’s important to make sure it’s optimized to build a strong immune system as our gut health is directly related to our immune health. Products like Psyllium Pre & Probiotic or Fiber Gummies are both simple ways to nourish the gut.

If our gut lining is strong and protective our immunity will be robust as well. Also, eating seasonally and locally is important for maintaining the health of our microbiome

What to Drink

Tulsi is the adaptogen for spring season

• Tulsi Infusions. In the season of spring, sip tulsi tea throughout the day for its calming, cleansing and immune-supporting effect.
• Lemon Tea. A cup of warming tea with lemon- this is good for activating your digestive fire (Agni) The acidity in lemon helps stimulate digestion and flushing out toxins.
• Tulsi Turmeric Ginger. Make this warming Tulsi Turmeric Ginger tea that soothes the whole body. I blend it together with the ghee for better curcumin absorption, and add a tad of honey when the tea is room temperature for a caffeine-free comfort drink at bedtime or afternoon.
• Lemon Water. Lemon water in the morning – this helps with sluggish digestion and provides a gentle detox. I also find it a soothing mindfulness ritual of drinking this water to set the tone of the day.
• Chocolate Moringa Latte. Once hydrated, you can begin your day with supergreen blend Chocolate Moringa Latte. You can alternate with Purely Assam Black tea. Use the assam black tea as a base for Masala chai adding spices like cardamom, ginger, cinnamon with a dash of milk.
• Add Ghee. Build your strength (ojas) – Add butter, ghee or non dairy milk for a grounding boost.. Fat helps with the absorption of nutrients from the herbs and spices, enhancing their effects. 

Spring detox tea

A spring detox tea – to help with the detox in spring – boil water add the following ingredients : 

• 1 clove,
•  ½ inch grated ginger 
• ½ tsp cumin seeds 
• if available, add fresh tulsi(holy basil) as a bonus for additional respiratory support. 

Spiced tea for congestion

• Create a tea with a combination of spices like cinnamon, black pepper and ginger. 
• These spices help promote circulation, soothe the muscles and support the immune system during seasonal shifts

Warming tea for digestion

• Another combination to try is a blend of Clove, cardamom and black pepper to help alleviate congestion, support digestion and support immunity

Recipe For authentic masala chai

Ideally consume caffeine only in the first part of the day in the morning and no later than 2 pm in the afternoon to avoid sleep disruptions at night.

Ingredients:

• 2 cups water
• 2 cups milk (dairy or dairy-free). If using dairy I recommend using A2 milk organic if possible. A2 milk is easier to digest because of the protein A2 beta – casein protein which is easily digestible compared to A1 found in regular milk. 
• 4-5 Purely Assam black tea bags or 2-3 tablespoons loose tea leaves
• 4-5 green cardamom pods, lightly crushed
• 1 cinnamon stick or cinnamon powder 
• 1 small piece of fresh ginger, sliced
• 2-3 black peppercorns (optional)
• Sweeten with maple syrup or jaggery 

Steps:

1. In a saucepan, add water and bring to a boil.
2. Add the tea bags or loose tea leaves, cardamom pods, cinnamon stick, ginger, and black peppercorns (if using).
3. Reduce the heat and simmer for 10-15 minutes, allowing the spices to infuse.
4. Add the milk for another boil. Let it cool for a few minutes.
5. Strain the chai into cups or mugs and serve hot.
6. Add sweetener to taste, stirring until it dissolves. Enjoy your cup of chai

Spring Ayurveda Treatments

Since Spring is a time for renewal, it is an ideal time to refresh both our physical body and environment. Just like we like to do some spring cleaning in our home, we do that for our body as well. 

Nurturing the skin and body

Skincare

Mindful of what you apply to your skin – everything you put onto your skin gets absorbed, as your skin is the body’s largest organ. This spring, focus on choosing products free from parabens, chemicals and unnecessary ingredients. Reading labels and opting for natural alternatives will help nourish your skin as it transitions from the dry, cold winter months. 

Bathing rituals

 In ayurveda it is recommended to begin your bathing routine with warm water to open the pores and end with cold water to close them. This contrast helps stimulate circulation and detoxification.

Dry brushing 

Incorporating dry brushing into your routine is an excellent practice for increasing your circulation in the lymphatic system. Begin by using the dry brush on your feet and move upward toward the heart, always bringing it towards your lymph nodes. This stimulates lymphatic drainage, helping the body clear toxins

Self-massage (abhyanga)

Another Ayurvedic practice in spring is to consider using warming oils for self massage, or abhyanga massage. This ritual is deeply nourishing for skin, as it transitions from the dryness of winter to the moisture of spring. It is also a great way to calm the nervous system, and lubricate the joints. The oil penetrates deep into the tissues, offering relief to your muscles and joints after a long winter. For spring, use almond oil and you can infuse with ginger or lemon essential oils

Castor oil massage 

It is helpful to massage castor oil around your abdomen and liver area. Castor oil is known for its beneficial properties, it is helpful in reducing congestion in the skin and lymphatic system. (Don’t use if you’re pregnant)

Movement Rituals for Spring

Trying a new movement – Spring is a good time to introduce a new movement practice or experiment with higher intensity exercises if it feels so aligned with your needs and how you wish to feel.

Whether it is cardio, strength training along with yoga asana, this season calls for activity that stimulates your body and mind. Always keep in mind, how you feel and if other variables like your sleep, external stressors and diet are in balance before you proceed.

Pranayama for Spring

Remember, where attention goes, prana flows. By bringing attention to breath and its movement through the body, you can harness the full potential of your energy and bring balance during this spring transition. 

Adding in pranayama into your spring routine will further support your energy against the sluggishness of Kapha. Bhastrika is one pranayama that helps you create internal heat and energy. 

How to do bhastrika pranayama

This will help clear the stagnant energy, increase lung capacity and support circulation to bring more mindfulness in your day.

1. Sit with your back straight.
2.  Inhale deeply through your nose expanding your belly and chest.
3. Exhale forcefully through your nose, pulling your belly towards the spine.
4. Repeat for 10 rounds and build gradually.

Contraindications: Avoid if you have heart issues. Be gentle as you begin

Alternative: Practice Sama Vritti – which is simple equal inhale and equal exhale. 

Supporting your prana practice: Nourishing seasonal spring foods and pranayama is good for improving your energy.  Drinking Tulsi tea before practicing pranayama will help open the channels(nadis) of prana making it helpful during the kapha season when energy can feel stagnant. 

Embracing Ayurveda this Spring

In conclusion, embracing the rituals of spring through the lens of ayurveda, offers a balanced approach for body, mind and spirit. By aligning with your natural rhythms of this season, you can support your immune system, improve digestion and bring back balance to your body’s energy.

Incorporating herbs like moringa, tulsi, spices like turmeric, ginger, seasonal vegetables, and spring movement practices helps us clear the heaviness of winter, leaving you energized. With mindful attention to your daily routines, from the food choices you make, to the breath you take, you can experience true inner blossoming this spring.

Read our inspiring, exclusive community spotlight with Radhika: Community Spotlight: Radhika Mukhija, Wellness Mentor.