Kapha Yoga Tips & Sequence

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Ayurveda recognizes three doshas, or humors that make up our bodily constitutions in different combinations: vata, pitta, and kapha. We each have a unique makeup of these doshas in different quantities.

Kapha dosha is a combination of the elements of earth and water (Vata is associated with space and air, Pitta with fire and water) and rules the springtime. The main seat of kapha in the body is in the chest and lungs, and the qualities of kapha are heavy, slow, dense, dull, soft, oily, and cold.

Kapha, most often being an endomorph body type, is the most likely of the three Doshas to face problems around weight management. Kapha Dosha is the calmest and most loyal of the doshas with loving and steady qualities.

Now that spring is upon us, we may begin to see excess kapha dosha showing up in the form of mucus in the lungs, lethargy and sleepiness, weight gain, slow digestion, and low energy.

Practicing yoga during the kapha times of day (6:00–10:00 am and 6:00–10:00 pm) and practicing at a more vigorous pace, in a warm space, can help alleviate excess kapha.

Qualities opposite to Kapha are predominantly warm, dry, light and active. It is, therefore, best for Kapha individuals to seek out physical and emotional environments, routines, and foods that possess these opposite qualities.

Represents Biological Principals of:	Earth & Water
Qualities:	Heavy Wet Cold Steady Slow Sweet Soft Oily Smooth
Primary Location:	Stomach
Major Physiological Functions:	Structure Growth Storage
Major Mental Functions:	Memory Tranquility Devotion
Major Emotions:	Affection Patience Greed
Influences that Increase Kapha:	Childhood until puberty Morning Late Winter and Spring Sweets, Dairy Lack of exercise Greed, attachment

When a Kapha is Imbalanced

You may experience the following when your Kapha dosha is imbalanced:

Congested chest, throat
Congested nose and sinus
Cough with mucus
Lethargy
Dullness
Mental inertia
Oversleeping
Intolerance to cold and damp
Edema and fluid retention
Bloating
Cysts and other growths
Procrastinations
Possessiveness
Menstrual cramps

MEDITATION FOR KAPHA

Nothing suits Kapha more then to sit in one spot for periods of time and not move. This Dosha type tends to be extremely loving, loyal and particularly devotional nature and will find bliss in joining in a spiritual practice. Finding ways to focus the mind won’t be necessary for you if you are a Kapha person; you are already calm and grounded.

A wonderful meditation technique for Kapha is a walking mindfulness meditation. Put on whatever you need to stay warm and comfortable and go for a short walk, preferably in nature, in an area you know well where you feel safe and don’t get distracted by traffic or other concerns.

Let your senses―smell, sight, touch, sound and even taste―be engaged and notice your environment without getting too attached to these sensory impressions.

You may also use your walking meditation to align your breath with your step. For Kapha, mantra meditation is very useful as it keeps your mind engaged enough to not drift off into a sleepy state. Kapha should sit in an upright position with an erect spine while meditating to avoid slouching and nodding off.

YOGA FOR KAPHA

Similar to other forms of exercise, the Kapha person can get away with more vigorous forms of yoga. Even though Kapha is a type that tends to be of a sturdier build, this type also benefits from great flexibility. A Vinyasa flow is a perfect practice for Kapha, as are Hot Yoga and Ashtanga Yoga. The Kapha body doesn’t sweat easily, so a warm room and flowing practice will help work up some sweat and stimulate the body from within and outside.

Poses that are particularly beneficial for Kapha are standing/balancing postures. Poses that stimulate the adrenal system such as Natarajasana (Dancer Pose) and/or Ustrasana (Camel Pose). Kapalabhati Pranayama, the skull shining breath, or the Kundalini Breath Of Fire are also beneficial for stimulating blood circulation and the respiratory system.

This breaks up mucous, which is especially important for Kapha who tends to accumulate that easily.

Each of the Doshas have their own unique strengths and challenges, and with a little awareness you can do a great deal to stay healthy and balanced. You can use this series to adjust your lifestyle and routines in a way that supports your constitution and well-being.

I suggest you take one of the many Dosha Quizzes available online that will help you figure out which type you are. If you are dealing with a particular concern, you may also seek the advice of an Ayurvedic practitioner.

Small changes can have a big impact on your quality of life. Don’t give up if you don’t feel anything the first time around. It takes practice and dedication to see changes.

Here are 9 Yoga Poses to Help Balance Kapha Dosha

Kapha types have good stamina but they are heavy and slow. Kaphas should do aerobic exercises, jogging and running. Aerobic sports like tennis, soccer, football or basketball. Kapha should exercise 5-6 times per week to balance their heavy, slower tendencies.

Sun Salutation: Sun Salutations invite heat (tapas) and fluid movement to counteract the cold and stable qualities of kapha. They’re a great way to get the circulation and lymph nodes activated and moving. Try Sun Salutations first thing in the morning.
Tapping the Thymus: Standing with your feet hip width apart, use the finger tips to rapidly tap the center of your upper chest. Vigorously tap the area for one to three minutes. Fully filling the lungs as you tap the chest. Stimulates the thymus gland which builds immunity and massages the lungs, heart, bronchial tubes, and throat through the vibration of the tapping.
Twisting Chair pose: This pose builds heat in the legs while simultaneously pushing out the stagnation that can build up in the chest and lungs from excess kapha. Moving from side to side with the breath, as well as longer holds, can be beneficial.
Half Moon pose: Stimulating the side waist is a good way to ward off mandagni, or slow digestion, because it moves and awakens the digestive organs and stretches the entire abdomen. The side-to-side motion also offers spaciousness to the lungs, where excess mucus can build up from excess kapha.
Warrior I (Virabhadrasana I): Lifting and opening the chest. Gaze upward and if it is comfortable for your neck, tilt the head slightly back to open the throat. When you are ready to release the pose, hold it for one more breath. Builds strength and courage.
Warrior II. This is the perfect pose for a long, heat-building hold to burn kapha. Keeping arms wide open brings space into the front body where the kapha dosha lives.
Triangle pose. The lateral flexion in Triangle, much like in Half Moon, aids in sluggish digestion and opens the lungs and chest space to get things moving. This pose is also great to challenge and strengthen the legs, back, and core.
Tree pose. Standing on one leg means that all the other limbs are off the earth, balancing the earth element of kapha. Turning the gaze up while in Tree can invite even more spaciousness and lightness into the posture, to counteract the dense heaviness of kapha.
Side Plank (Vasisthasana): Reaching the side of the body towards the sky. Find a great deal of space in your body. Strengthens the abdomen, arms and legs, and improves balance.
Cow Face (Gomukhasana): Keep the chest lifted and open. Aids for the respiratory system by opening the chest and lungs. Stretches the shoulders, hips, knees, and buttocks.
Floor Bow pose. This supine backbend massages all the digestive organs and stimulates agni, our internal digestive fire.
Upward Plank pose. Upward plank is a great heat-building challenge for the arms, back and legs, and also opens the chest.
Headstand. When you reverse the blood flow in the body, accumulated fluid in the ankles and legs (which can be caused by too much kapha) gets the chance to move and drain. Headstand also shifts the tendency of kapha to get stuck in the same old routines, by offering a whole new perspective on the world.

What to Eat if You’re Kapha

Kapha should choose a diet that is warming, light and dry. They should avoid foods that are heavy, oily and cold.

Kaphas benefit by consuming more spices and herbs. Eat in quantity and with less frequency. One heavy meal and two lighter ones, with meat protein for lunch.

Fasting seasonally or one day a week is helpful in keeping Kapha pacified. Sleeping after eating should be avoided.

This chart should be used as general guidelines for Kapha dietary restrictions. Restrictions may also be dependent on your allergies.

	AVOID	OK to EAT
Fruits	Avocado Bananas Dates Grapefruit Melons Oranges	Apples Applesauce Apricots Berries Cranberries Figs (dry) Grapes Lemons Peaches Pears Raisins
Vegetables	Cucumber Olives Potatoes Pumpkin Squash Zucchini	Artichoke Asparagus Beets Broccoli Cabbage Carrots Cauliflower Celery Garlic Kale Leafy Greens Mushrooms Onions Peas Radishes Squash (spaghetti) Tomatoes (cooked)
Grains	Bread (with yeast) Oats Pancakes Rice (brown, white) Wheat	Barley Buckwheat Cereal (cold, dry or puffed) Corn Granola Museli Oats (dry) Rice (basmati, wild) Rye Wheat Bran
Legumes	Kidney Beans Soy Beans Soy Cheese Soy Power Soy Sauce Tofu (cold) Miso	Black Beans Black-Eyed Peas Chick Peas Peas Soy Milk White Beans
Dairy	Butter (salted) Cheese (soft and hard) Cow’s Milk Ice Cream Sour Cream Yogurt (plain, frozen or with fruit)	Cottage Cheese (from skimmed goat’s milk) Yogurt (diluted) Goat’s Milk (skim)
Animal Foods	Beef Chicken (dark) Fish (sea) Lame Pork Salmon Tuna Fish Turkey (dark)	Chicken (white) Eggs Fish (freshwater) Rabbit Shrimp Turkey (white)
Condiments	Chutney Mango (sweet) Kelp Lime Mayonnaise Salt Soy Sauce Tamari Vinegar	Black pepper Chutney Mango (spicy) Seaweed Sprouts
Nuts	Almonds (soaked and peeled) Black Walnuts Cashews Hazelnuts Macadamia Nuts Peanuts Pecans Pistachios Walnuts	N/A
Seeds	Seasame Tahini	Flax Popcorn Pumpkin Sunflower
Oils	Avocado Flax Seed Olive Safflower Sesame Walnut	Canola Sesame Sunflower
Beverages	Alcohol (hard, beer, sweet wine) Almond Milk Caffeinated Beverages Carbonated Drinks Cherry Juice Cold Dairy Drinks Grapefruit Juice Iced Tea Icy Cold Drinks Lemonade	Alcohol (dry wine, red or white) Apple Cider Apple Juice Apricot Juice Carrot Juice Chai Cranberry Juice Grape Juice Herbal Teas (chamomile, cinnamon, clove, ginger, jasmine, lemon)
Spices	Salt	Allspice Almond Extract Black Pepper Cardamom Cinnamon Cloves Coriander Garlic Nutmeg Oregano Paprika Peppermint Saffron Savory Thyme Turmeric