🌿 Ayurvedic Guidelines for Winter (Kapha Season)

1. Seasonal Nature

• Dominant Dosha: Kapha (cold, heavy, damp, slow)

• Secondary Influence: Vata (cold, dry, windy days)

• Goal: Pacify Kapha, prevent accumulation of mucus and sluggishness, and maintain warmth and energy.

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🕖 Daily Routine

• Wake-up: Around 7 A.M. (no need for early rising like in summer or autumn)

• Morning Routine:

  • Brush teeth and scrape tongue

  • Perform yoga asanas: Surya Namaskar (Sun Salutation), Fish, Locust, Boat, Bow, Lion, Camel, Shoulder Stand, Headstand
    → Helps open the chest, clear sinuses, and energize the body.

  • Breathing (Pranayama):

    • Bhastrika (Breath of Fire) – clears Kapha and energizes

    • Right Nostril breathing – increases warmth and circulation

  • Meditation: Slow, steady practice—avoid rushing.

  • Oil Massage (Abhyanga): Warm sesame oil; then take a hot shower.

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🍲 Diet

• Breakfast: Warm, nourishing foods – oatmeal, cornmeal, barley soup, tapioca, kitchari, poha.

  • Herbal tea (1 cup) for warmth and circulation:

    • Dry ginger – ½ tsp

    • Cinnamon – ½ tsp

    • Clove – a pinch
      (Avoid if you have ulcers.)

• Lunch: Main meal – hot, moist, and slightly oily foods.

  • Whole-wheat bread, steamed veggies, soupy dishes with ghee.

  • Meat (if taken): chicken, turkey—good in winter due to strong agni.

• Avoid: Cold, heavy, oily, or overly sweet foods; excessive sleeping after meals.

• Drink: Small amount of dry red wine or Draksha (Ayurvedic wine) – 4 tsp with equal water before or after dinner (improves digestion and circulation).

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💧 Lifestyle Tips

• Avoid daytime naps → increases Kapha and sluggishness.

• Wear warm, bright colors: red, orange.

• Cover head, neck, ears outdoors—most body heat escapes from these areas.

• Evening care: Apply sesame oil to scalp and soles of feet for relaxation.

• Sexual activity: Considered more favorable and strengthening during winter.

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🌺 Recommended Herbs & Tonics

• Herbs: Pippali, Ginger, Licorice, Punarnava, Black Pepper, Kutki

• Tonic: Chyavanprash (excellent for immunity and vitality)

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🧘 Special Advice

• Fasting: Light fasting for 1–2 days if digestion is strong (fruit juices like apple or pomegranate).

• Preventive Panchakarma: Before winter, remove excess Kapha to avoid colds, coughs, and sinus issues.