Seasonal Harmony: Yoga Through the Seasons with Ayurveda

• Nature and the environment
• The balance of the three doshas (Vata, Pitta, Kapha)
• Digestion, immunity, physical strength, and mental well-being
• Lifestyle habits, food choices, yoga practices, and self-care routines

Each concept was demonstrated practically through yoga postures, pranayama, and meditation, practiced together with the guests. This experiential approach allowed participants to directly experience the teachings, ask questions, and reflect on their own bodies, habits, and lifestyles.

Session Facilitators

The session was led by our senior experts, whose combined wisdom created a heart-warming and inspiring experience:Dr. Geethu ,Dr. Nitha ,Mr. Arun – Yoga Teacher

Their collaborative teaching beautifully bridged classical Ayurvedic knowledge with practical yogic application, making the session both accessible and deeply meaningful.

How Yoga and Ayurveda Work Hand-in-Hand

Ayurveda: Understanding Seasonal Changes (Ritucharya)

Ayurveda explains how each season brings specific qualities that influence the doshas. It helps us understand:

• How nature transforms in each season
• How plants, animals, and climate adapt
• How these changes affect digestion, immunity, energy, and mental balance
• Which foods and lifestyle habits nourish the body and prevent disease

Yoga: Supporting Body and Mind Through the Seasons

Yoga complements Ayurveda by offering practical tools to balance these seasonal influences through:

• Asanas (postures)
• Pranayama (breathing techniques)
• Meditation and relaxation
• Mindful daily routines

Together, Yoga and Ayurveda create seasonal harmony, allowing health, clarity, and vitality to arise naturally.

Seasonal Nutrition & Digestive Awareness

(Ahara According to Ritucharya)

Ayurveda places great importance on food as medicine. As the seasons change, our digestive fire (Agni), strength, immunity, and tolerance also fluctuate. Eating foods that are appropriate to each season helps maintain balance, prevent disease, and support overall well-being.

Shishira (Late Winter)

Dosha Changes: Kapha & Vata increase
Goal: Warm the body and maintain flexibility
Yoga Focus: Dynamic flow, heat-building practices
Recommended Asanas:
Surya Namaskar (fast-paced), Utkatasana, Bridge Pose, Camel
Avoid: Excess cold exposure, fasting, heavy and sleepy sequences

Changes in the Body:

• Retained internal heat increases digestive fire
• Good strength, but imbalance may occur if nourishment is insufficient

Food to Avoid:

• Excessively spicy foods
• Bitter and astringent tastes
• Cold foods and cold drinks

Recommended Foods:

• Nourishing foods such as meat, meat soups, milk products
• Warm, freshly cooked meals
• Ghee, oils, sweet–sour–salty tastes
• Wheat, freshly harvested grains, sesame oil

Vasanta (Spring)

Dosha Changes: Kapha aggravation
Goal: Detoxification and circulation
Yoga Focus: Strong vinyasa, twists, inversions
Recommended Asanas:
Parivritta Trikonasana, Navasana, Sarvangasana, Twisting Chair
Avoid: Daytime sleep and excessive rest

Changes in the Body:

• Prone to colds, asthma, indigestion, and allergies

Food to Avoid:

• Heavy, difficult-to-digest foods
• Excess oils, fats, sweet and sour foods

Recommended Foods:

• Old barley, wheat, honey
• Dry, light, easily digestible foods
• Goat, rabbit, or chicken meat (roasted or grilled)
• Fermented drinks and wine (in moderation)
• Warm water with honey or water boiled with ginger

Grishma (Summer)

Dosha Changes: Vata & Pitta increase
Goal: Cooling and relaxation
Yoga Focus: Gentle stretches, forward bends, cooling pranayama
Recommended Asanas:
Child’s Pose, Forward Bends, Moon Salutation, Supta Baddha Konasana
Avoid: Hot yoga, intense exertion, midday practice

Changes in the Body:

• Reduced strength
• Excess sweating, thirst, tiredness, irritability

Food to Avoid:

• Alcohol and strong wines
• Excessively salty, sour, spicy, or pungent foods
• Very hot foods

Recommended Foods:

• Cool, sweet, watery foods
• Natural cooling drinks, fruit desserts, sweet herbal beverages
• Sweetened churned yogurt (buttermilk)
• Water stored in clay or mud pots

Varsha (Monsoon)

Dosha Changes: All three doshas disturbed (Vata dominant)
Goal: Grounding and stability
Yoga Focus: Slow, steady, restorative practices
Recommended Asanas:
Malasana, Vajrasana, Parivritta Vajrasana, Cat–Cow, Balancing poses
Avoid: Jumping, fast transitions, barefoot walking

Changes in the Body:

• Weak digestive fire
• Low immunity and reduced energy

Food to Avoid:

• Heavy, cold, raw, fried, and water-logged foods
• Leafy vegetables, fermented foods, yogurt
• Excess salt

Recommended Foods:

• Warm, light, freshly cooked meals
• Rice, barley, moong dal
• Bottle gourd, ridge gourd
• Digestive spices (ginger, cumin, turmeric, hing)
• Lightly seasoned meat and vegetable soups

Sharad (Autumn)

Dosha Changes: Pitta aggravation
Goal: Cooling and detoxification
Yoga Focus: Slow vinyasa, heart openers
Recommended Asanas:
Cobra, Moon Salutation, Bridge Pose, Trikonasana, Supine Twist
Avoid: Heated rooms and aggressive practices

Changes in the Body:

• Acidity, rashes, burning sensation
• Headaches and skin issues

Food to Avoid:

• Heavy foods, yogurt, excess oils
• Strong alcohol
• Meat of aquatic animals
• Daytime sleep

Recommended Foods:

• Light, cooling, Pitta-pacifying foods
• Mild, non-spicy, easily digestible meals

Hemanta (Early Winter)

Dosha Changes: Kapha & Vata increase
Goal: Build strength and warmth
Yoga Focus: Heat-building flows and backbends
Recommended Asanas:
Surya Namaskar (fast), Utkatasana, Bridge Pose, Camel
Avoid: Cold exposure and fasting

Changes in the Body:

• Strong digestive fire
• Peak physical strength

Food to Avoid:

• Excess spicy foods
• Bitter and astringent tastes
• Cold foods and drinks

Recommended Foods:

• Nourishing foods like meat, soups, milk products
• Warm, freshly prepared meals
• Ghee, oils, sweet–sour–salty tastes
• Wheat, freshly harvested grains, sesame oil

Seasonal Pranayama & Meditation

• Hemanta, Shishira & Vasanta:
  Kapalabhati, Bhastrika, Suryabhedana
  Meditation: Energizing breath awareness and warmth visualization
• Grishma & Sharad:
  Sheetali, Sheetkari, Chandrabhedana, slow Anulom Vilom
  Meditation: Cooling moon visualization
• Varsha:
  Nadi Shodhana, gentle Ujjayi, Bhramari
  Meditation: Body scan and mantra repetition (Om Shanti)

Guest Feedback & Reflections

The response from our guests was deeply encouraging. Many expressed gratitude for finally understanding their bodies through the lens of Ayurveda and Yoga.

Key feedback included:

• Appreciation for the PPT and guest handouts for daily application
• Positive feedback on the interactive Q&A session
• Suggestions for more systematic slides and complete asana demonstrations
• Requests for future sessions with greater focus on Ayurveda treatments
• Interest in region-specific seasonal foods for international guests

Moving Forward

Witnessing guests reconnect with nature and gain clarity about their own bodies was truly rewarding for our team. The positive response has encouraged us to continue offering such educational and experiential sessions, sharing Ayurveda and Yoga not merely as therapies, but as a way of life.

At Nattika, we remain committed to guiding our guests toward seasonal harmony, conscious living, and holistic well-being, always in alignment with nature’s wisdom.