Winter Practices

Hemanta and Shishira Ritucharya

Winter is a time of contraction, conservation, and inward focus. The cold drives energy inward. Nights lengthen. Nature hibernates. In Ayurveda, this season is divided into early winter (hemanta) and late winter (shishira), but the principles are similar: honor the cold, nourish the fire, build strength for the year ahead.

The Nature of Winter

Seasonal Qualities

Winter is characterized by:

• Cold (shita): The dominant quality
• Dry (ruksha): Cold air holds less moisture
• Light (laghu): But can become heavy with snow
• Clear (vishada): Cold, clear skies
• Dense (sandra): Energy condenses inward

These qualities increase vata and can aggravate kapha in late winter.

What Happens to the Body

In winter:

• Digestive fire naturally increases (the cold drives heat inward)
• Appetite grows
• The body seeks warming, nourishing food
• Energy conserves for survival
• Sleep naturally lengthens
• The skin dries

This is not a flaw - it is intelligent adaptation.

Winter Diet

Eat More

Winter is the season for substantial eating:

• Agni is strong and can handle heavier foods
• The body needs fuel to generate heat
• This is not the season for fasting or severe restriction
• If appetite is present, honor it

Those who eat light through winter often emerge depleted for spring.

Warming Foods

Favor:

• Warm, cooked foods (no raw or cold)
• Soups and stews
• Root vegetables (sweet potato, carrots, beets, turnips)
• Whole grains (oats, wheat, rice)
• Warming spices (ginger, cinnamon, cloves, black pepper)
• Healthy fats (ghee, sesame oil, nuts)
• Cooked fruits
• Warm milk with spices
• Bone broth (if used)

Reduce:

• Cold foods and drinks
• Raw vegetables and salads
• Light, dry foods
• Frozen or iced anything
• Bitter and astringent tastes (save for spring)

Winter Foods

Specific foods suited to winter:

• Grains: Oats, wheat, rice, whole grains
• Legumes: Well-cooked, spiced legumes (mung, lentils, black beans)
• Vegetables: Root vegetables, winter squash, cooked greens
• Fruits: Cooked apples, pears, dates, figs
• Dairy: Warm milk, ghee, paneer
• Proteins: Eggs, nuts, seeds; meat if used
• Fats: Liberal use of ghee and quality oils
• Sweeteners: Honey (not heated), jaggery, dates

Spices for Winter

• Ginger: Fresh and dried - the king of winter spices
• Cinnamon: Warming, sweet
• Cloves: Heating, supports digestion
• Black pepper: Increases heat and circulation
• Cardamom: Warming, supports lungs
• Nutmeg: Warming, supports sleep
• Turmeric: Anti-inflammatory, warming

Winter Routine

Sleep

Winter allows more sleep:

• Earlier bedtime acceptable
• Later rising acceptable (though still before kapha time)
• 7-8 hours or more as needed
• The body is restoring

Don’t fight the need for extra rest. This is seasonal intelligence.

Abhyanga

Daily oil massage is essential in winter:

• Use warm sesame oil (most warming)
• Apply more liberally than other seasons
• Give extra attention to feet, hands, ears
• Let oil penetrate before bathing
• This combats dryness and grounds vata

Exercise

Winter supports more vigorous exercise:

• The body can handle more intensity
• Exercise generates heat needed to balance cold
• Morning exercise counters winter lethargy
• Build strength - this is the building season

However, don’t deplete. Exercise should invigorate, not exhaust.

Staying Warm

Practical measures:

• Layer clothing
• Wear hats (much heat lost through head)
• Keep feet warm
• Warm drinks throughout day
• Warm the living space
• Don’t let the body get cold

Once chilled, the body works hard to restore warmth, depleting prana.

Winter Practices

Yoga

Adjust practice for winter:

Asana:

• More vigorous practice appropriate
• Sun salutations generate heat
• Standing poses and backbends energize
• Practice in a warm room
• Move quickly enough to generate internal heat
• End with warming pranayama

Pranayama:

• Bhastrika (bellows breath) - heating
• Kapalabhati - warming and clearing
• Surya Bhedana (right nostril breathing) - solar, heating
• Avoid excessive cooling practices

Meditation:

• Can be longer (winter supports inner focus)
• May need to move first to avoid drowsiness
• Visualize warmth or light if comfortable
• Mantra generates internal heat

Sadhana

Winter supports spiritual practice:

• Longer nights provide more time for practice
• The inward turn of nature supports contemplation
• Less external activity allows more inner focus
• Traditional retreat seasons often fall in winter

Use this time for study, meditation, and depth rather than expansion.

Constitutional Adjustments

Vata in Winter

Vata types are most challenged by winter’s cold and dryness:

• Extra oil, inside and out
• Extra warmth in food and environment
• Extra routine and grounding
• More sleep, more rest
• Don’t let yourself get cold
• Avoid travel if possible

Pitta in Winter

Pitta generally enjoys winter:

• The cold balances natural heat
• Stronger appetite can be indulged
• More vigorous exercise is possible
• Still avoid excess spicy or heating foods
• Don’t overcorrect into too much cold

Kapha in Winter

Late winter challenges kapha:

• Heavy foods can accumulate
• Cold and damp invite congestion
• Exercise is essential
• Don’t oversleep
• Add warming, stimulating spices
• Begin preparing for spring cleansing

Winter Challenges

Dryness

Cold air, indoor heating, and wind create dryness:

Skin: Abhyanga, more oil in food, less soap Nasal passages: Nasya (nasal oil), humidifier Constipation: More warm liquids, healthy fats, triphala Cracked lips and hands: Oil-based balms, protect from wind

Seasonal Blues

Shorter days and less light affect mood:

• Get outside during daylight hours
• Light therapy may help
• Maintain exercise and social connection
• This is natural slowing, not necessarily pathology
• If severe, seek support

Colds and Flu

Winter is respiratory illness season:

Prevention:

• Adequate sleep
• Warming, nourishing diet
• Daily nasya
• Reduced travel and crowds
• Immune support (ashwagandha, tulsi, ginger)

If sick:

• Rest immediately
• Hot water with ginger, lemon, honey
• Tulsi tea
• Light, warm foods only
• Don’t suppress symptoms

Weight Gain

Some winter weight gain is natural:

• The body builds reserves
• Appetite is genuinely higher
• This will naturally reduce in spring
• Don’t panic or drastically restrict
• Do maintain activity

The Wisdom of Winter

Winter teaches:

Conservation: Not everything needs to grow. Sometimes we must contract, consolidate, rest.

Depth over breadth: With less outer activity, we can go deeper.

Nourishment: The body asks for what it needs. In winter, it asks for warmth, richness, rest.

Patience: Spring will come. Winter’s work is to build the reserves that allow spring’s expansion.

Honor the cold. Build the fire within. Rest deeply. Trust the cycle. When spring arrives, you will be ready.