At the Krishnamachrya Yoga Mandiram we briefly explored the type of yoga practises which suit your specific Dosha / constitution and with further research and thought here are some ideas for modifying your practise in harmony with your Dosha. I must emphasise again that my knowledge of Ayurveda is very much the tinsiest tip of the vast iceberg of this life wisdom. This is a considerably simplified approach to an extremely complex system but one that I endeavour to keep delving into and sharing through combining with Yoga as this knowledge originates from one source the Vedas.
To begin with we can start approaching our practise to balance our current energy level. On a practical level this essentially means doing the opposite type of practise than you feel like. For example when we are feeling tamasic, lethargic, sluggish and low energy we should do a rajasic, energising, vigorous, highly physical heating practise while when we are feeling rajasic, with overactive mind, excess tension and energy we should do a tamasic, slow, steady, calming and cooling practise.
Likewise we can modify the practise according to our innate dosha and the challenge for all is that this means that we must go against our natural tendencies. We can correlate the effect of an asana to dosa according to the area it activates and the point the dosa resides. For example seated forward bends typically increase Kapha, the earth element, Pitta, the fire element, is increased in postures which work the core and activate the digestive fire agni such as plank and sirsasana/headstand whilst Vata the wind element increases in back bending because wind originates from the heart centre. We can lower a Dosha by doing an asana which increases the opposite element for example earth is opposite to wind so backbends decrease Kapha while forward bends reduce Vata. Pitta is in the centre of the body at the core and so there is greater subtlety over the affect of asanas which depends on the breath, reptitions and duration of hold but typically reclined, lying postures and forward bends can help decrease Pitta.
Vata
Asana Vata types tend to be drawn to Vata energy and love active, fast movements but this onloy increases Vata. Instead they are served by the challenge of staying still in a pose for extended time with deep conscious awareness of the body. Yoga practise should be in a quiet, grounded and systematic way with a focus on balancing strength and flexibility. Asanas should be held for longer than they are inclined and with an emphasis on seated and inverted postures such as janu sirsasana, paschomittanasana and salamba sarvangasana.
Opt for more relaxation to conduce better and more sleep for example include a very long savasana, 20 minutes or more if possible after each practise. May also find it helpful to cover up eyes, lay a blanket over the body and use prop under the knees to really sink and relax into savasana.
Slow, smooth Ujjayi breath should be maintained through the asana practise.
PranayamaNadi shodhana, alternate nostril breathing with inhale through right and exhale left in the morning and then inhale left and exhale right in the evening, brahami honey bee breathing
MeditationMake the time to enjoy just being in nature, slowing down, walking barefoot and grounding to the earth especially when it is warm and sunny. Meditate on strong, happy or peaceful dieties such as Rama and Krishna and protective forms of the Divine Mother like Durga or Tara. Offer prayers for peace and protection to develop discrimination and insight.
Music & MantraRelaxing music such as classical, calming chanting with anti-Vata mantras such as Ram, Hrim or Shrim and more silence.
AvoidAvoid a vigorous practise, with short held postures or deep backbends especially during late in the evening.
Pitta
Asana People with excess pittas have a tendency to overexert themselves, being impulsive and have a competitive streak so they benefit from undertaking the challenge to be gentle and relaxed in the practise. Excess Pitta can be decreased by reducing effort to 75% to practise in an effortless, no goal orientated way. Calming asanas such as Salamba Sarvangasana / Shoulderstand, and letting go into long held forward bends and twist work well to reduce Pitta.
Light Ujjayi breath can be used throughout the asana practise and can observe the breath to ensure not pushing too hard or being forceful but remaining gently and at ease.
Pranayama Cooling pranayama such as Sitali, Inhaling left nostril, exhale right
Meditation Meditate on peaceful dieties like Shiva, or benefic forms of the Divine Mother like Lakshmi or work with prayers for universal peace to cultivate surrender and receptivity. Spend time walking at night when it's cool and gazing at the night sky, moon and stars.
Music & Mantra Cooling, soft music like the sound of water or flutes. Anti-Pitta mantras like Shrim, Sham or Ma and
Avoid
Heating practises such as excessive kriyas which stoke agni the digestive fire such as Kapalabhati and Agni Sar Kriya. Asanas which activate the core. Avoid pushing in the practise, comparing to others or setting goals as this brings out Pitta's forecful, competitive nature.
Kapha
AsanaTypically Kapha dominant people do not tend to like exerting themselves and prefer to be sedentary so this should be overcome with a strong, vigorous practise such as Ashtanga, dynamic vinyasa flow and yoga in a heated studio. It is also good for Kapha people to continue a practise long after they would have liked to stop. Kapha can be reduced by strong standing postures, backbends and inverted postures headstands and handstands. Forward bends increase Kapha so these should be held for a shorter length of time than normal.
It is beneficial to use a deep, rich Ujjayi breath to complement the dynamic practise.
Pranayama: Heating practises such as Kapalabhati, energising breathing in through right nostril out through left and Ujjayi.
Meditation: Meditate on active dieties such as strong forms of the Divine Mother like Kali and meditate on the inner light. Meditate in sunshine. Try walking meditation, if possible up hills or mountains on sunny or windy days to invigorate and energise.
Music & Mantra: Stimulating and energising music and singing. Use anti-Kapha mantras such as Aim, Krim or Hum
Avoid
Very gentlle, slow, restorative yoga with excessive seated postures.
Recommended further reading
Ayurveda and the Mind, The Healing of Consciousness, David Frawley
Yoga for your type, An Ayurvedic Approach to Your Asana Practise, David Frawley and Sandra Summerfield Kozak
To begin with we can start approaching our practise to balance our current energy level. On a practical level this essentially means doing the opposite type of practise than you feel like. For example when we are feeling tamasic, lethargic, sluggish and low energy we should do a rajasic, energising, vigorous, highly physical heating practise while when we are feeling rajasic, with overactive mind, excess tension and energy we should do a tamasic, slow, steady, calming and cooling practise.
Likewise we can modify the practise according to our innate dosha and the challenge for all is that this means that we must go against our natural tendencies. We can correlate the effect of an asana to dosa according to the area it activates and the point the dosa resides. For example seated forward bends typically increase Kapha, the earth element, Pitta, the fire element, is increased in postures which work the core and activate the digestive fire agni such as plank and sirsasana/headstand whilst Vata the wind element increases in back bending because wind originates from the heart centre. We can lower a Dosha by doing an asana which increases the opposite element for example earth is opposite to wind so backbends decrease Kapha while forward bends reduce Vata. Pitta is in the centre of the body at the core and so there is greater subtlety over the affect of asanas which depends on the breath, reptitions and duration of hold but typically reclined, lying postures and forward bends can help decrease Pitta.
Vata
Asana Vata types tend to be drawn to Vata energy and love active, fast movements but this onloy increases Vata. Instead they are served by the challenge of staying still in a pose for extended time with deep conscious awareness of the body. Yoga practise should be in a quiet, grounded and systematic way with a focus on balancing strength and flexibility. Asanas should be held for longer than they are inclined and with an emphasis on seated and inverted postures such as janu sirsasana, paschomittanasana and salamba sarvangasana.
Opt for more relaxation to conduce better and more sleep for example include a very long savasana, 20 minutes or more if possible after each practise. May also find it helpful to cover up eyes, lay a blanket over the body and use prop under the knees to really sink and relax into savasana.
Slow, smooth Ujjayi breath should be maintained through the asana practise.
PranayamaNadi shodhana, alternate nostril breathing with inhale through right and exhale left in the morning and then inhale left and exhale right in the evening, brahami honey bee breathing
MeditationMake the time to enjoy just being in nature, slowing down, walking barefoot and grounding to the earth especially when it is warm and sunny. Meditate on strong, happy or peaceful dieties such as Rama and Krishna and protective forms of the Divine Mother like Durga or Tara. Offer prayers for peace and protection to develop discrimination and insight.
Music & MantraRelaxing music such as classical, calming chanting with anti-Vata mantras such as Ram, Hrim or Shrim and more silence.
AvoidAvoid a vigorous practise, with short held postures or deep backbends especially during late in the evening.
Pitta
Asana People with excess pittas have a tendency to overexert themselves, being impulsive and have a competitive streak so they benefit from undertaking the challenge to be gentle and relaxed in the practise. Excess Pitta can be decreased by reducing effort to 75% to practise in an effortless, no goal orientated way. Calming asanas such as Salamba Sarvangasana / Shoulderstand, and letting go into long held forward bends and twist work well to reduce Pitta.
Light Ujjayi breath can be used throughout the asana practise and can observe the breath to ensure not pushing too hard or being forceful but remaining gently and at ease.
Pranayama Cooling pranayama such as Sitali, Inhaling left nostril, exhale right
Meditation Meditate on peaceful dieties like Shiva, or benefic forms of the Divine Mother like Lakshmi or work with prayers for universal peace to cultivate surrender and receptivity. Spend time walking at night when it's cool and gazing at the night sky, moon and stars.
Music & Mantra Cooling, soft music like the sound of water or flutes. Anti-Pitta mantras like Shrim, Sham or Ma and
Avoid
Heating practises such as excessive kriyas which stoke agni the digestive fire such as Kapalabhati and Agni Sar Kriya. Asanas which activate the core. Avoid pushing in the practise, comparing to others or setting goals as this brings out Pitta's forecful, competitive nature.
Kapha
AsanaTypically Kapha dominant people do not tend to like exerting themselves and prefer to be sedentary so this should be overcome with a strong, vigorous practise such as Ashtanga, dynamic vinyasa flow and yoga in a heated studio. It is also good for Kapha people to continue a practise long after they would have liked to stop. Kapha can be reduced by strong standing postures, backbends and inverted postures headstands and handstands. Forward bends increase Kapha so these should be held for a shorter length of time than normal.
It is beneficial to use a deep, rich Ujjayi breath to complement the dynamic practise.
Pranayama: Heating practises such as Kapalabhati, energising breathing in through right nostril out through left and Ujjayi.
Meditation: Meditate on active dieties such as strong forms of the Divine Mother like Kali and meditate on the inner light. Meditate in sunshine. Try walking meditation, if possible up hills or mountains on sunny or windy days to invigorate and energise.
Music & Mantra: Stimulating and energising music and singing. Use anti-Kapha mantras such as Aim, Krim or Hum
Avoid
Very gentlle, slow, restorative yoga with excessive seated postures.
Recommended further reading
Ayurveda and the Mind, The Healing of Consciousness, David Frawley
Yoga for your type, An Ayurvedic Approach to Your Asana Practise, David Frawley and Sandra Summerfield Kozak
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