Yoga for your body type: An Ayurvedic take on yoga practice

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In Sanskrit, Yoga means “to unite”. It refers to the integration of mind, body and spirt to unlock our higher potential. Yoga is no longer a practice confined to the east. It has become very popular and common throughout the world, with gyms, studios, spas, and holistic centers offering a plethora of yoga classes.

Yoga and Ayurveda

Yoga closely aligns with its sister science Ayurveda that literally means “the science of life”. Ayurveda focuses on diet, lifestyle, breath work and meditation to heal the mind, body, and spirt. Ayurveda describes 3 types of doshas or qualities present in our bodies. These are

Vata (Airy), Pitta (Fiery), and Kapha (Earthy). At any given time, we can have imbalances in one or more of these qualities. One of the main principles in Ayurveda is “like attracts like and opposites bring balance”. To bring balance we are looking to incorporate qualities opposite to our predominant dosha. Whether it is diet or lifestyle, it is becoming increasingly clear, that a “one size fits all” approach is not ideal for achieving optimal health. Yoga is no different, Ayurveda gives us the framework to individualize our yoga practice based on our individual needs or predominant dosha. Let’s explore the 3 doshas and how they can be useful in individualizing your yoga practice.

Vata dosha  

Qualities of vata include light, airy, fast, erratic, and dry. Additionally, vata accumulates in the large intestine and colon. It also affects the nervous system. Incorporating deeper grounded qualities to the breath, bringing in focus through drishti (gaze) and slowing down during asana practice can help calm vata dosha. The asanas helpful for vata predominant people include standing poses such as tadasana, downword-facing dog, trikonasana, and sun salutations. Forward bends such as uttansana and dandasana, where the head is below the heart, is very pacifying to the nervous system. Also bending forward bends tends to compress the colon and the large intestine thus helping to alleviate the airiness of vata dosha. Viparita karani (Legs up the wall) is also beneficial, as the head is below the heart and blood is going in the head. This pose is very pacifying for the overactive vata. Focus on finding your breath and drishti and hold the poses longer.

Pitta dosha

When pitta dosha is imbalanced the person tends to be fiery, hyper focused, very competitive, very structured, and has too much heat in the body. Hence, the asana practice should focus on bringing the opposite qualities such as less intensity, less judgmental attitude, less fire and a moderate pace. Focusing on exhalation as it’s an act of letting go and having a soft gaze can be very helpful. Anatomically, pitta accumulates in the stomach and small intestine. Asanas that open up the heart are very good, as it lets in compassion, allows the heart to lead rather than the head. Some heart opening asana good for pitta dosha include cobra, upward facing dog, camel, and dhanurasana. Seated poses that compress the stomach and small intestine such as janu sirsasana are also beneficial. Avoid practicing too quickly, slow down and focus on your breath and drishti.

Kapha dosha

Kapha dosha tends to be heavy, lethargic, dull, and damp. Hence, the practice should be stimulating, strengthening, and vigorous. In the body, kapha accumulates in the lungs and stomach. Creating heat and vigor through the breath can melt away some of the kapha and open up the lungs. Vinyasa flow between asanas is a great way to generate heat and vigor. Have a flow to your practice. It should not be too slow. Core strengthening asanas such as planks, side planks, warrior III along with boat pose are good for kapha imbalances.

Understanding our individual constitution, needs, and imbalances is essential for optimal health and healing. Yoga and Ayurveda when applied together provide us with the framework for understanding our unique nature in terms of mind, body and spirt for achieving harmony and wellbeing.

Sources:

Frawley D, Kozak SS. Yoga for Your Type. New Age Books; 2003.

Vasant Lad. Ayurveda : The Science of Self Healing. Lotus Press; 2009.

Assessed and Endorsed by the MedReport Medical Review Board