In India, there are six seasons or ritus: late winter (śiśira), spring (vasanta), summer (grīṣma), rain (varṣā), autumn (śarad), and early winter (hemanta). Yoga and Ayurveda have laid system atic rules on what to do and what not to do in each of these six seasons considering the geographical conditions during those seasons. These seasonal regimes were put in place to keep away from diseases that may come due to the imbalance in doshas during seasonal changes. The term for these seasonal regimes is Rutucharya. Following Rutucharya helps one to stay healthy and in synchronization with nature. Therefore, along with the Ayurvedic guidelines it is best to follow yoga for late winter, yoga for spring, yoga for summer, yoga for autumn, and yoga for early winter according to changes in the environment.
During the first three seasons, late winter (śiśira), spring (vasanta), summer (grīṣma), the northern hemisphere of the Earth tilts away from the sun. during these seasons, physical strength or immunity decreases. And in the other three months, rain (varṣā), autumn (śarad), and early winter (hemanta), the southern hemisphere of the Earth moves away from the sun and it leads to increase of strength and immunity. When our doshas become imbalanced due to the changing seasons, they may cause diseases such as stomach infections in monsoon, respiratory issues in the winter and so on. Therefore, in order to balance the doshas, it is necessary to follow Rutucharya.
The Ashtanga Hridaya Sutram defines Rutucharya as follows:
ऋतुविशेषवशाच्च आहारविहारसेवानप्रतिपादनार्थं ऋतुचर्याया: ।
In every ritu, there are changes in the environment and in humans. Hence certain foods and exercises are specifically advised for each ritu. This is Rutucharya.
Since ancient times, yogis have been practicing yoga to bring harmony not only within themselves but also to the world around them. Yoga sadhana inspires us to tap into the energy of the elements and to find our peace in the changing environment around us. This is what seasonal yoga teacher training threads into the classes because it is important for yoga sadhaks to alter their practice according to the changing seasons so that they are more aligned with the cycles of nature. It helps them to connect better with the rhythms of life and appreciate nature. According to Rutucharya, for living a healthy life, our diet, clothes and exercise must change with every season. We can have a balanced and holistic approach all through the year in our yoga practice by customizing our yoga sadhana by pairing two consecutive ritus together.
Through the months of mid-November to mid-March, the digestive fire or jatharagni is strong because of the cool weather. During this time, the body can digest heavy food well. This energy can be used to practice intense yoga techniques such as Surya namaskar and Bhastrika which generate heat within the body.
Stand erect and focus your eyes at any one point straight ahead.
Fold both the hands in Namaskar mudra.
Keep the shoulders and elbows relaxed (Sthitaprarthanasana).
Keep the feet firm and inhaling, raise the arms (kept straight) above the head, slightly bending the trunk backwards (Hasta-uttanasana).
Immediately, exhaling, slowly bend forward from the waist, keeping the legs straight and the head between the hands. Bring the hands down to the floor beside the feet and the forehead close to the knees (Hastapadasana ).
Inhaling, bend the left knee, keep it between the hands and move the right leg behind. Raise the head up and simultaneously arch the spine backwards (Ashwa- Sanchalan asana).
Now exhaling, move the left foot behind.
Straighten the arms and simultaneously raise the hips up to bring the head between the arms (Adho Mukha Shvaanasana).
Now inhaling, lower the body towards the floor and exhaling allow the toes, knees, chest, hands and chin to come in contact with the floor, keeping the hips slightly up (Ashtanga Namaskara).
Inhaling, lower the hips and raise the head, resting the palms on the floor– arch the back (Bhujangasana).
Exhaling, lower the trunk and then raise the hips up to bring the head between the arms (Adho Mukha Shvanasana).
Inhaling, bend the right knee and bring it forward to keep it between the hands and move the left leg behind. Raise the head up and simultaneously arch the spine backwards (Ashwa Sanchalan asana).
Exhaling, bring the left leg to the side of the right one. Keep the hands on the floor beside the feet. (Hastapadasana).
Inhaling, raise both the arms and the head. Straighten the back then arch it gently backwards (Hasta-uttan asana).
Exhaling, straighten the trunk and bring both the hands down. Then hold the palms in Namaskar mudra in front of the chest (Sthitaprarthanasana).
Repeat the same sequence by taking the left leg behind in Ashwa- Sanchalan asana and left leg forward between the palms. This completes one round.
Recommended Practice:
Practice 1-2 rounds, as per individual comfort, with a pause between rounds.
Limitations/Contraindications:
Hyper tension, heart ailments
Sciatica, slipped disc
Benefits:
Stimulates and improves all the organs.
Improves the quality and circulation of the blood.
Do preliminary conditioning in Sukhasana or any other meditative posture.
Sit on a firm chair with an erect backrest, if unable to sit on the floor.
Keep the body above the waist straight, the spine erect and the eyes closed.
Take in a deep breath and breathe out forcefully through the nose, without any strain.
Immediately, breathe in with the same force.
Inhale and exhale repeatedly, deeply and fully.
Do 10 cycles to complete 1 round.
Recommended practice:
Practice 3- 5 rounds/session, with pause in-between rounds.
Limitations / Contraindications:
Heart ailments, hyper tension, high BP, fever, vertigo, pregnancy, abdominal disorders, spinal abnormalities and eye ailments.
Benefits:
Favourable effect on the respiratory and digestive system.
Oxygenates the blood increasing the vitality of all the organs and tissues
Practice energizing asanas and pranayama to keep warm.
Detoxify with twists, kriya and pranayama.
During mid-March to mid-July, the change in weather can be intense with high heat and humidity. Your yoga sadhana for summer heat should include cooling pranayamas and postures which bring stability and balance.
Sit in Padmasana / Sukhasana, keeping the hands at their respective sides. Keep the neck straight, shoulders square, abdomen in normal contour, the chin drawn in and eyes focused on a single point straight ahead.
Inhaling, raise both the arms together, from their respective sides, for an upward stretch.
Join the palms to each other in this upward stretched position of arms.
Maintain this fully stretched position, for double the inhalation period, retaining the breath.
Exhaling, first turn the palm position outwards and then, keeping the arms straight, bring it down to the sides to complete 1 round.
Practice 4 rounds without pause.
Recommended practice:
Practice 4 rounds without pause.
Limitations / Contraindications:
People suffering from spinal injury and spinal abnormalities.
Frozen shoulder and arthritis.
Benefits:
Internal organs in your abdominal region get an internal massage.
It develops your strength, stability and longevity.
Sit with an erect back with eyes closed.
Extend the tongue outside the mouth as far as possible without strain.
Curl the sides of the tongue up so that it forms a tube.
After a short exhalation, start inhaling from the mouth, through the tongue–slowly and rhythmically in one long and unbroken inspiration, with a hissing sound.
Continue inhaling till a sense of fullness is felt.
Withdraw the tongue inside and close the mouth.
Now exhale through the nose as naturally as possible–gradually, avoiding jerky or hasty movements.
Take few normal breaths and relax.
Recommended practice:
Practice, 5 rounds/session with pause in-between rounds.
Limitations /Contraindications:
Low BP, respiratory disorders e.g. asthma, bronchitis, chest congestion.
Benefits:
Controls hunger, thirst, sleep and lethargy.
Helps in reducing ailments of the abdomen.
Avoid any yoga asanas that are vigorous and generate heat in summer.
Include calming pranayama in your practice.
From mid-July to mid-November, your yoga practice can be adapted to face the intensity of the rainy season and boosting immunity. It should also prepare your body for the cooler seasons ahead.
Lie supine at full length on a mat, feet together and hands resting beside the body.
First inhale and then exhaling, bend the right leg at the knee and draw it towards the chest.
Clasp below the knee by interlacing the fingers of both the hands and pull the knee up to the chest and keep it firmly pressed against the chest.
Keep toes of the folded leg relaxed while the toes of straight leg are active.
Maintain this pose with breath suspended for double the exhalation period.
Unclasp and inhaling, equal to exhalation above, gently release the finger hold, bring the hands to its respective sides and simultaneously straighten the leg to bring it back to the starting position.
Without pausing, repeat the above steps with the left leg to complete 1 round.
Recommended practice:
Practice 4 rounds with pause in-between rounds.
Limitations /Contraindications:
Abdominal surgery, inflammation, pain.
Cardiac ailments.
Benefits:
This posture gives relief to flatulence by quickening the movement and expulsion of the intestinal flatus.
It cures chronic constipation, sluggish liver, weak functioning of the abdominal and the pelvic
organs.
It alleviates mental sluggishness by enabling the release of toxins from the body.
Sit in a meditative pose.
Hold the right fingers to the nostrils – the little and ring finger resting on the left nostril and the thumb on the right one; the forefinger and middle-finger bent.
After exhalation, close both the nostrils and suspend breath.
Now, releasing the thumb, inhale smoothly from the right nostril (Puraka).
Close both the nostrils and retain the breath for double the time of inhalation
(Kumbhaka).
Releasing the left nostril, exhale smoothly from the left nostril, time equal to inhalation (Rechaka).
Immediately, inhale from the left nostril (Puraka).
Close both the nostrils and retain the breath for double the inhalation period (Kumbhaka).
Releasing the thumb, exhale smoothly the right nostril (Rechaka).
Close both the nostrils and suspend the breath (Shunyaka).
Now close the right nostril and inhale from the left one.
Do Kumbhaka for double the inhalation period and exhale smoothly from the right one.
Immediately, inhale from the right one.
Do Kumbhaka and exhale from the left one.
Do Shunyaka to complete 1 round.
After Shunyaka, take a few normal breaths and relax.
Recommended practice:
Practise daily, 5 rounds/day
Limitations /Contraindications:
Children under 12 years should not practice.
Cardiac patients should not exceed their time capacity.
Benefits:
Favourable pressure changes in lungs for better oxygenation.
Balances the energies in our system which helps cope with pains and aches.
Include forward bends and backbends in your practice.
Keep your body energized with pranayama practices.
Which yoga asanas should I avoid in summer?
It’s best to avoid vigorous heat-building asanas like Yogendra Dhanurvakrasana or long sequences during peak summer.
Can I generate warmth during my winter yoga practice?
Yes, you can generate warmth by practicing energizing sequences like Yogendra Suryanamaskar and Ujjayi Pranayama to build internal heat.
Can yoga help with depression during winter?
Back-bending asanas like Yogendra Ushtrasana can improve circulation and mood during winter.
What type of yoga mat is best for seasonal changes?
A non-slip mat topped with a cotton bedsheet is ideal for summer to prevent sweat from causing slips. A mat topped with a folded blanket or shawl provides better insulation and comfort for winter practice.
Overview
Yoga sadhana is most effective when it is adjusted according to personal needs and environmental changes. Teachers advise seasonal yoga to guide the sadhaks in achieving better health. Aligning one’s practice to the seasonal changes helps to attune one to the surrounding natural rhythms. Experiment with the different seasonal practices and find out how it changes your life.