Ayurvedic tips for spring 2024: A guide to survive and thrive


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ayurvedic tips for spring

The astronomical start of spring in 2024 is on Wednesday, March 20th and ends on Friday, June 21st.

During this time, the planet — and our bodies — are subject to multiple physical changes due to the increase in temperature and moisture.

The warmer weather and protagonistic role of the water element make spring the right time to plant and grow.

Quite literally.

Since we should adjust our diet and lifestyle at the start of every season, I want to introduce you to effective Ayurvedic Tips for Spring to help you welcome this wonderful time of year.

And provide you with the knowledge you need to survive and thrive in it.

Prana app Ayurvedic inspired meal plans

The Elements

A couple of the five elements (ether, air, fire, water, and earth) govern each season.

In fall and winter, ether and air — Vata dosha predominant elements — are abundant. They are reflected in the body and the mind. For instance, we tend to experience dry skin, and coldness. As well as tight joints, and, not uncommonly, feelings of depression.

The cold weather aggravates Vata, but also intensifies Kapha.

We move less, and eat more. And so, gaining weight is a common side effect of winter.

However, during Spring, as the world around us begins to become less harsh, the water and earth elements take a lead role and Kapha is further increased with the excess of moisture and dampness.

Spring and Kapha Dosha

Winter characteristics are quite opposite to those of Spring.

We are moving from the darkness and coldness of Winter to a season that feels much warmer and lighter.

Everything starts to blossom and feel like Kapha dosha.

That is, the earthy-watery qualities are now being intensified. They are life promoting and rejuvenating.

Truly the foundation of new life to begin.

Rain and more sun rays help fertilize the earth, just as we start noticing more mucus, phlegm, and excess lubrication. Again, the watery predominance of Kapha plays a big role. Now, it is common to feel issues with the sinuses, the lungs, and the stomach (all Kapha organs).

Kapha dosha is also defined by feeling strong and stable, when in balance.

However, if you get aggravated by this season, you might feel sleepy, mentally dull, and even pessimistic or melancholic.

Weight gain is also common for Kapha dosha.

Nausea, weight gain, water retention, and the overwhelming feeling of heaviness is also typically experienced when we are Kapha aggravated. This is due, in part, to the choices we made in the colder months, when it gets dark earlier and is constantly freezing. But, these symptoms are magnified during Spring.

Moreover, let’s not forget about how vulnerable we become to allergies and colds during this season!

Our bodies and minds mirror what happens in the macrocosms.

In Spring, we tend to go through emotional, mental, and physical dullness. Our body rhythms change. Therefore, we should start by being a little more flexible and gradually let go of what doesn’t serve us. That includes bad foods and stagnation. By following these Ayurvedic Tips for Spring, we can avoid aggravating Kapha dosha.

Download this 33-page guide with protocols for 1 week to welcome spring mindfully.

General Ayurvedic Spring Protocols for 2024

The purpose of these Ayurvedic Tips for Spring is to help you shed the winter “heaviness” and lighten up.

Just like ice melts when the transition to this season takes place.

It’s important to invite in light, warm, and dry qualities through diet and lifestyle. The following are some helpful self-care rituals and activities that can help you navigate Spring more successfully.

  • Liquify the extra Kapha. Melt the extra weight and fat (Kapha is oily), the extra moisture in your body, and the lethargy by incorporating a consistent exercise routine that feels doable and enjoyable. Prana app provides you with personalized fitness plans for your dosha.
  • Let go of all that is dense and heavy. This can be wonderfully accomplished with a Kapha-reducing diet.
  • Make space. You can do that by practicing some yoga poses to improve fat and water retaining issues. Try the lion pose and chair pose, for example.
  • Do a spring cleanse at home and get rid of stuff you no longer need or like. What about organizing your office desk? Dispose of what is adding bulk to your work and no value.
  • Add heat to your life to stimulate circulation, digestion, and elimination. Take warm showers or baths.
  • Detox your skin with a dry body brush.
  • Perform strong, vigorous massages on your body with mustard or sesame oil.

In addition, practice Pranayama.

Do breathing exercises daily to create more space within.

Pranayama strengthens your lungs, clears your mind and sense organs, and stabilizes your emotions. Plus, it helps you develop mindfulness and devotion.

Be inspired by Spring!

This renewal and transformation season is perfect to observe and connect with Mother Nature. One of my favorite practices to do that is earthing.

I just love feeling the sand or grass under my bare feet for an intense mindful experience.

Ayurvedic Tips for Spring

Watching a sunset and doing alternate nostril breathing are important harmonizing practices.

However, you should complement those efforts with a light, anti-Kapha diet in addition to the following strategies:

Do a Spring detox

Starting this season with a spring cleanse with Kitchari is a wonderful way to shed the pounds and toxins accumulated during winter.

You can effectively detox for just 1-7 days. Prana app offer you the option to start every program with a detox week.

It takes you only about 25 minutes to make Kitchari and is a very fulfilling dish, which makes this cleanse more like a mono-diet than anything else. The simplicity it adds to your body, by only eating a few easy-to-digest foods, is incredibly healing and rejuvenating.

Other detox protocols that are particularly beneficial for this season are done with pomegranate, apple, or green juice.

Watch this video to do the tridoshic version of Kitchari.

This tridoshic Kitchari recipe can balance all three doshas: Vata, Pitta, and Kapha.


Spring is about becoming a beautiful, radiant butterfly, not a slow and heavy bear.

Fasting is an incredible tool to balance Kapha, bring lightness into your body, expectorate excess mucus, revitalize Agni (digestive fire), and improve the circulatory system function.

It also has deeply curative properties and is a valuable technique able to reduce ama or toxins in the body.

I use Intermittent Fasting with my own clients, with gentle fasting windows ranging from 12 to 16 hours (depending on the dosha). This is easy on the body and a sustainable way to practice IF. Plus, it’s fantastic for weight loss.


Foods that increase Kapha, should be avoided.

Set out to minimize the consumption of dairy, fried and oily food, and snacking, specially processed sugar treats.

Cold foods or drinks are also a BIG no. This includes ice cream.

Opt for room temperature or warm beverages like hot water instead of cold drinks. Hot water has been my go-to lately as it helps melt away the winter indulgences.

Read Kapha Dosha Diet Guidelines to learn more.

Add heat to the body

Spices are great to increase heat in the body. Be generous with the amount you use.

Even oatmeal can be spiced with cinnamon, cloves, orange peel, and pomegranate seeds.

Be creative and indulge in the aromatic and healing properties of spices in the kitchen. Favor the astringent, pungent, and bitter tastes to get rid of the excess mucus and help purify your body.

In addition, use often garlic, onion, ginger, and chilies.

Increase lightness

  • It’s good to spend most of your time grocery shopping in the produce section. Include lots of vegetables. Try to choose the ones that feel dry and astringent, like kale, spinach, brussels sprouts, celery, green beans, broccoli, and cabbage. You can bring home, occasionally, a few watery veggies like avocado and zucchini but, be mindful about the quantities as they can increase your Kapha.
  • Eat fruits in moderation. As they are sweet, they can aggravate Kapha. Stick to apples, apricots, blueberries, cranberries, lemons and limes, peaches, pears, pomegranates, and strawberries.
  • Choose Kapha-friendly oils for cooking. You can use some ghee, olive or sunflower oil, but in minimum quantities. Otherwise, you would aggravate the oily Kapha characteristic.
  • Eat in moderation, at 70-75% of your full capacity. Nothing will make you feel as heavy as eating too much. Or too many foods of the wrong kind.
  • Don’t eat before 10 am and later than 6 pm. If your work schedule does not allow it, try to eat your last meal minimum 2 hours before going to bed.
  • Start your day with a light breakfast. Cooked fruit is ideal. Like my Warm Ayurvedic Spiced Apples. I also love cooking fruits like kiwi to make them sweeter and suitable for Kapha.

Exercise can also add lightness to the body. Follow these Fitness guidelines for Kapha constitution, the dosha generally aggravated during spring.

Download this 1-week spring agenda to practice renewing protocols

Super light and nourishing


A key Ayurvedic recommendation for spring is to rise before sunrise and ensure a bedtime before 10pm to align with natural rhythms.

Waking up later than 6am, a Kapha dosha time, will augment the feelings of heaviness and dullness in the body and mind.

Setting a positive tone for a productive day begins with the simple act of waking up early.

A Supportive Diet for Spring

In the rejuvenating season of spring, Ayurveda places a strong emphasis on aligning our diet to the changing environment to maintain balance and health.

During this period, our bodies naturally begin to shed the accumulated kapha dosha (water and earth elements), which can manifest as seasonal allergies, colds, and a feeling of lethargy if not properly managed.

To support the body’s natural detoxification process and to rejuvenate energy, it is recommended to incorporate light, warm, and nourishing foods into your diet.

Favor foods that are easily digestible and can stimulate digestion, as our digestive fire (agni) is typically lower during this transition from winter to spring. Include plenty of green leafy vegetables like spinach and kale, which are rich in minerals and help to alkalize the body. Spring vegetables such as asparagus, radishes, and carrots are excellent for their cleansing properties. Grains like barley, quinoa, and millet are light and do not burden the digestive system.

Spices play a crucial role in an Ayurvedic diet due to their healing properties. Adding ginger, turmeric, cumin, coriander, and black pepper to your meals not only enhances flavor but also aids in digestion and detoxification. Furthermore, sipping warm herbal teas made with ginger, dandelion, or green tea can help cleanse the body and promote a sense of well-being.

It’s also a perfect time to start reducing heavy, oily, and cold foods from your diet, which can exacerbate kapha. Reducing dairy, fried foods, and sweets can help prevent the sluggishness often felt during this season.

Adopting these dietary practices during the spring can lead to improved energy levels, a stronger immune system, and a balanced state of mind and body. Remember, Ayurveda is not just about following a diet; it’s about living in harmony with nature and making mindful choices that support overall health and well-being.

Foods to Favor During Spring According to Ayurveda


  • Spinach
  • Kale
  • Asparagus
  • Radishes
  • Carrots


  • Apples (lightly cooked to aid digestion)
  • Pears
  • Berries
  • Lemons
  • Limes
  • Peaches
  • Pomegranate

Animal protein

  • Eggs
  • Fish (preferably freshwater)
  • Poultry (white meat)
  • Shrimp
  • Venison


  • Barley
  • Quinoa
  • Millet
  • Basmati rice
  • Amaranth
  • Corn


  • Lentils
  • Mung beans
  • Most beans
  • Tempeh

Spices: All spices are generally good for Spring season, these are just some examples:

  • Ginger
  • Turmeric
  • Cumin
  • Coriander
  • Black Pepper


  • Ginger Tea
  • Dandelion Tea
  • Green Tea

Foods to Avoid During Spring According to Ayurveda

While integrating beneficial foods is key to balancing your body with the season, it’s equally important to be aware of what foods to reduce or avoid to maintain optimal health during spring. Here’s a list categorized by food types:


  • Bananas (can be heavy and cold for the system)
  • Canned or Frozen Fruits (lack the freshness and prana, or life energy)
  • Very sweet or sour fruits


  • Heavy, processed cereals
  • White rice (prefer lighter grains like barley or millet). Except basmati rice, which is tridoshic.


  • Kidney beans (can be too heavy)
  • Chickpeas (without proper seasoning, can increase kapha)

Dairy Products:

  • Cheese (especially cold cheese)
  • Ice cream
  • Full-fat milk


  • Red meat (as it is heavy and increases kapha)
  • Processed meats


  • Sugary snacks and drinks
  • Heavy desserts


  • Deep-fried foods
  • Excessive use of heavy oils like sesame or coconut oil

Reducing or avoiding these foods during spring can help prevent the accumulation of kapha in the body, leading to a more balanced, energized, and thriving state of health.

Achieving Balance: A Daily Morning Routine for Spring

Finally, creating a structured morning routine can greatly aid in balancing the body during Spring season, ensuring that you start your day with vitality and clarity. Here’s a step-by-step guide to a morning routine tailored to reducing excess Kapha and heaviness:

Wake Up Early

Aim to wake up before 6 AM. The early morning hours are sattvic in nature, promoting peace and clarity of mind. This is crucial for Kapha types, as they tend to have a heavier sleep and can feel sluggish upon waking later.

Tongue Scraping

Use our Prana tongue scraper to remove toxins (ama) that have accumulated on the tongue overnight. This not only stimulates the digestive fire (agni) but also helps to freshen the breath and enhance the sense of taste. Then, brush your teeth.

Warm Water with Lemon

Drink a small glass of warm water with a small squeeze of fresh lemon (omit the lemon if experiencing signs of Pitta or Kapha aggravation). This simple yet powerful practice stimulates agni, hydrates the body, and aids in flushing out toxins.


This is important to keep kapha balanced and prevent toxins from accumulating. Ideally you eliminate daily before breakfast.

Meditation and Pranayama

Engage in a 10 minute breathing/meditation session. Pranayama, particularly Kapalabhati (Skull Shining Breath) or Bhastrika (Bellow’s Breath), is particularly good to clear the nadis (energy channels) and invigorate the mind.


Engage in a stimulating workout session lasting for over 30 minutes. The exact duration depends on your dosha. Weight training, some form of plyos or HIIT are especially beneficial during the Spring season time. Alternatively, engage in a 30-40 minute yoga session focusing on stimulating and warming poses that promote energy flow and good digestion. Find the right Ayurvedic program with the appropriate fitness intensity by joining Prana app.

Discover your dosha blueprint here.

Prep the body

If you are Vata or Pitta dosha perform a self-massage with warm oil, a practice known as Abhyanga. This helps to stimulate circulation and promote emotional balance by nurturing the body. If you are Kapha aggravated, it might be beneficial to do dry brushing instead. Simply dry brush your body using a natural bristle brush. This technique enhances circulation too and supports the lymphatic system in eliminating toxins. It also removes dead skin cells and invigorates the body.

Warm Bath or Shower

Rinse off the oil with a warm bath or shower, which will further awaken the body and cleanse the skin, setting a refreshed and energetic tone for the day. Kaphas and Pittas: conclude your shower by switching to cold water to refresh and rejuvenate both your mind and body. You can also incorporate essential oils such as eucalyptus, peppermint or rosemary for additional respiratory support and energy boost.


Eat a light, yet grounding breakfast that is warm, nourishing, and easy to digest. Opt for cooked grains like oatmeal, amaranth, or quinoa with some warming spices like cinnamon and ginger; stewed fruits, and herbal teas. Try our delicious Prana app Ayurvedic-inspired menus for Vata, Pitta, and Kapha dosha.

By incorporating these steps into your daily morning routine, you can effectively stimulate your energy, enhance clarity of mind, and maintain balance throughout the Spring season.

Take a few principles from my Ayurvedic Tips for Spring and consistently practice them in the upcoming weeks.

They will greatly enhance your sense of balance and well-being in this beautiful season.

Happy healing!

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Hi! I'm Monica

My life purpose is to help women achieve physical, mental, and emotional alignment, improve their digestion, balance their hormones, and feel more confident in their own skin.

Join me on PRANA APP for a journey of self discovery, balance, and bliss. All you need and more to restore your health and thrive is waiting for you on Prana app.

See you there! xx

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