Title: GREEN UP FOR SPRING: CLEANSING THE AYURVEDIC WAY
Download Printable PDF file of information below (with images)
With early spring rains and warming temperatures heralding the earth’s annual renewal, we as an intimate part of Nature experience this same powerful force that impels “the green shoots to break the winter ground.” Primal energies stir us to clean our closets, organize our desks, repaint rooms, cleanse our bodies and open our hearts, rejuvenating ourselves on every level. As the heavy earthen darkness of Winter yields to the cleansing showers of Spring, Mother Nature herself invites us to bring our bodies into harmony with this seasonal change by lightening up. She offers a bounty of new spring greens (both bitter & astringent in quality) to purify and detoxify our tissues from the heavier diets of winter. Since the beginning of time, ancient cultures have participated in Spring cleansing observances to preserve the health of their communities.
The 5000 yr old science of Ayurveda describes three combinations of energy (doshas) at play in our bodies as well as the natural world: Vata, Pitta & Kapha. Vata, the cold, mobile, drying force of air, & space, (“that which blows”) dominates the season of autumn & early winter; Kapha, a combination of the solid, liquid elements earth and water, (“that which sticks” - think of mud!) is on the rise in late winter and early spring; Pitta, (” that which cooks”) composed of the warmth of fire & fluidity of water, expresses itself thru the seasons of late spring and summer.
By understanding the qualities inherent in each season, we can create health & balance in our physiology and bring more harmony and bliss to our mental & emotional natures.
Kapha, the dosha or natural force that governs strength, immunity, structure & lubrication in our bodies, is oily, slimy, cool, moist, sticky, heavy, stable, strong and soft. As Kapha slowly accumulates in late winter-early spring, ( a result of heavier winter holiday eating and improper digestion & elimination), congestive disturbances like sneezing, coughs and colds may result as the body tries to reduce and balance Kapha . With the seasonal change in the angle of the sun, the earth begins to thaw & warm. This signals us to shift our food intake to lighter, dryer fare in order to open up the body’s channels or srotas, to easily clear congestion & toxins, known as ama in Ayurveda. Springtime allergies, though not directly related to Kapha accumulation, do reflect an increase in ama from improper digestion, which ultimately gets deposited in other weakened tissues of the body, creating symptoms. Higher springtime pollen counts can trigger these symptoms.
To balance ourselves with these springtime energies, we can add more warmth, dryness and lightness to the body with Diet, Exercise, special Pranayama tecniques, Spices, Herbs, Herbal teas, Ayurvedic fasting and Panchakarma according to our unique constitution. ( An Ayurvedic practitioner can individualize all of these practices for you and the latter two require this professional attention.)
DIET:
Favor warm, freshly prepared , whole organic foods that increase light & dry qualities in the body. Include spinach, dandelion greens, endive, lettuces and other cooked leafy greens. Emphasize lighter, dryer grains like millet, quinoa; poultry or dryer fish like sole. Enjoy roasted veggies or whole grain toast, & toasted sandwiches. Fruits like cherries, berries or pomegranates. Apples and pears are also astringent.
Warming, even hot & pungent spices like ginger, cinnamon, cloves, black pepper, cayenne, jalapenos, chili flakes, onions, garlic are all proven remedies for Kapha and help to liquefy toxins for release from tissues. Add while cooking or sprinkle on food. (CAUTION: Avoid these heating spices in cooking and in the following recipes in cases of high Pitta - inflammatory conditions – such as ulcers, colitis, canker sores, bleeding hemmoroids etc.)
Kapha Spice Mix:
1 Tbl. Fenugreek seeds
2 tbl. Whole coriander seeds
1 tbl. Ground ginger
1 tbl. Whole cumin seeds
1 tbl. Ground turmeric
1 tbl. Gr. Cinnamom
1 tbl. Dried sage leaves
1 tsp. ground cloves
½ tsp cayenne pepper or chili powder
–Grind finely in electric grinder and store in spice jar
Ginger Chutney: (reduces Kapha)
1 tbl. Lime juice
1/3 cu. fresh squeezed orange juice
¾ cu. chopped peeled ginger root
½ cu. raisins
Combine in food processor & grind. Enjoy a small taste before or with meals.
Avoid ice cold water & cold juices which can increase congestion & colds esp. during this season. Also avoid sweet, sour & salty foods which also increase congestion like cookies, candies, donuts, ice cream; limit yogurt, (unless freshly homemade in small amts.) cheeses, junk foods, stale food. Cut down on red meats which are very heavy and amagenic.
HERBAL TEAS – some possibilities to reduce Kapha , Ama, and gently stimulate metabolism, digestion and elimination:
Classic cleanser to clear ama and reduce Kapha:
In a full 1 qt. thermos of boiled water steep & sip thru the day:
1 tsp. fennel
½ tsp. coriander
½ tsp cumin
Ginger Tea:
1 glass warm water
1 tbsp. raw honey (never boil honey) (honey is astringent, drying)
½ fresh lemon or lime
1/8 tsp. fresh grated ginger
Cinnamon Ginger Tea
1 stick cinnamon
3-4 cloves
¼ tsp fresh grated ginger root
Boil in a cup of water 2-3 minutes and when slightly cooler add 1 tbsp. honey
EXERCISE - Keep your metabolism lively with 30 minutes of daily moderate-intensity exercise: brisk walking, hiking, biking are some activities that increase internal heat, prevent congestion, and encourage the release of cellular toxins.
ASANA & PRANAYAMA
Sun Salutations and warrior poses as well as vinyasas (linked, flowing poses) are warming and stimulating for the body. Since the seat of Kapha is in the lungs and stomach, we want to cleanse these organs of excess accumulation of mucous and phlegm, so poses like twists and backbends are also effective.
Kapalabhati ( forceful exhale, quiet inhale) & Bhastrika (forceful exhale and inhale) & Surya Bhedana ( breathing in through the right nostril and out left) Pranayamas increase heat in the body. Agni Sara kriya helps to increase digestive fire and cleanse the lungs and stomach. (drawing the stomach in and up while holding the breath out). Consult with an instructor of Yoga for proper technique and individual suitability as per constitution.
HERBS- Investigate Triphala, a combination of three(bitter & astringent) fruits , and Trikatu, a combination of three pungents. Both these formulas improve digestion, elimination and reduce congestion. (Consult your health care provider before taking herbs.)
BODY THERAPIES AND NETI POT – Cleansing the nasal passages with lukewarm salt water in the spring daily or as needed followed with sesame oil anointing ( with a clean little finger, gently oil inside of nose); helps open nasal passages and encourage sinus drainage. Dry brushing the skin with raw silk gloves, a natural brush or loofa before self massage with oil & showering , will stimulate the lymphatics and promte detoxification through the skin.
AYURVEDIC FASTING & PANCHAKARMA – consult an Ayurvedic Practitioner to learn about these powerful cleansing protocols. One simple method of Ayurvedic fasting is to dine on cleansing Kitchari for lunch and dinner for three to seven days. You can find many Kitchari recipes online.
MEDITATION – LAST BUT MOST PRIMARY:
Learn and practice Regular Effortless Meditation, which takes us to the source of our liveliness, Consciousness Itself. From this contact with Pure Consciousness, our energies are perpetually renewed & rejuvenated, bringing eternal Springtime and bliss to every level of our beings.


Donna Sferra has been practicing Anusara yoga since 2002 with her beloved teacher Patricia Berger. She recently finished a year long immersion and teachers training course offered by Karen Sprute-Francovich who is a certified Anusara yoga instructor. With the love and encouragement of both teachers Donna is inspired to teach and continue to grow in yoga (union of body, mind and spirit.)
Over the course of six days, Margo’s skilled, loving & deeply nourishing Ayurvedic treatments brought renewal to my body , reawakened bliss in every cell & cleared away mind-fog. ( I count my sisters’ birthday treat of a nurturing massage with our Goddess friend Carlysle the day before coming to Maui as part of this experience, so I was able to address all 7 dhatus ? tissue layers- in the body with this retreat time.) Last evening Margo led me thru a restorative practice designed to support digestion & integration on every level. The accumulation of my surrender, & all procedures & therapies, has lifted the veil of confusion & restored great clarity to the mind. The luminous simplicity of insight will guide me in the days ahead as I readjust the emphasis of my yoga practice and work patterns to truly nourish myself at this cycle of life in accordance with my highest understanding. With all good intention, I have continued to choose a work pace & style of practice which has allowed vata to accumulate and exhaust me. I have had glimmerings of this over the past months & years and made little changes, but fears and the force of habit kept me doing basically the same stuff in the same old ways that worked as a younger woman and are simply not appropriate or desired by me anymore as I head into decade 7. I envision a life of vibrancy will continue to unfold that will include work & service and also be more internally focused, with lots more play, slower deeper yoga and meditative stillness, time in nature with those I love. Somehow I have been quite confused about how to create this shift, but not anymore. I guess I needed to take the vata edge off with oily nurturance ? snehana – and the embrace of Mother Maui in order to really see the road to change.! Though I don?t know all it will entail, the direction is sure?it feels like a strong current of intention & knowing flowing from within.
I cannot overestimate the importance of the container for this experience: silence & solitude. It allowed such a deep receptivity to the full sensual experience of Maui, profound rest and Purvakarma. Also the Grace of many Teachers who appeared to challenge & inspire me ? a priceless gift I did not expect. My location just a short walk from the place of treatment fulfilled another need for my overstimulated organism: : ease of access and no driving. Of course, the dietary protocol also offered cleansing & grounding support. Next year when I do this, I will give myself an additional week to just be still and integrate the changes before heading back . I will have an interim few days in Phx. with Aurora this year before heading home. I am more convinced than ever of the need to bring these rejuvenation therapies into a wider understanding for the renewal of body-mind energies and the unfoldment of consciousness on the planet. They can really be incorporated as a lifestyle , into shorter programs and daily routines as we know. It simply requires understanding and discipline to reap rich rewards. And periodically, to withdraw for a time with the
As I think of returning home, I am looking forward to the challenge of
Walking along country roads this morning inhaling the wafting, pungent scents of ozone mingled with subtle florals & warm horse hay after a day of rain?intoxicating. The brightness after gray seems incandescent?everything
The BIG PICTURE is all around me as well as within. The gift of this place opens my eyes as never before. Sinking deeply into the daily annointings & Ayurvedic treatments, my eyes, ears, mind and heart realize the Truth that
As this Maui storm swirls and howls around the house, I am content to just be here. Up till today it’s been sunny, but I’ve only driven the 20 min. to the beach once. I stopped at the grocery store to replenish the vegetables
Since last Friday I have only eaten kitchari. Every day I make it fresh & switch off the vegetables for a little variety. I rotate thru asparagus, beets, chard, kale, island carrots, sweet potatoes, squash, broccoli, onions, garlic, ginger, turnips, with fresh turmeric, & seeds of, coriander, fennel, cumin,,mustard sautéed in ghee. Sometimes I add salt & herbes de provence. And a tsp. or more of flax oil over all. The first couple of days, I added a few sardines for lunch. I forgot, for breakfast I make a warm shake with overnight -soaked almonds & dates with some stewed apples and cooked Ezechial cereal. I will continue thru Thursday and then start adding different grains and slowly bits of fish & other animal protein. I
Enlightenment is here and now! We are all enlightened, but we don’t know it. Bondage is only a concept, he says. It’s not real. We can wake up from the illusion right now. All we need is a desire for freedom and one moment of inner silence. One moment between two thoughts, two breaths. No need to meditate or practice. ( I strongly believe making time regularly to be in meditative stillness is essential.; the postures for this can vary according to need and temperament.) Nothing to learn, nothing to do. Nothing to reach, grasp or understand. One only needs to keep quiet. That means not doing anything, not stirring a single thought, having no desire, no wanting, no attachment, no expectations.” Shanti Devi