/////////

Select Page

Advertisement

An Energizing Yoga Sequence to Balance Kapha

An easy to follow, step-by-step yoga asana routine to help bring your kapha dosha back into balance and have you feeling restored and energized.

BY EMILY CRONKLETON     |    BEGINNER    |    AWESOME AYURVEDA

WHAT IS KAPHA & HOW TO BRING IT BACK into BALANCE?

Do you sometimes feel sluggish, lethargic, heavy and dull?
It may be that you are experiencing a kapha imbalance.
Kapha is one of the three doshas of Ayurveda.
It’s characteristics include, heavy, slow, dense, cold, wet and stable.

While it’s likely that you have elements of all three doshas in your Ayurvedic constitution, you are most likely to feel a kapha imbalance during the damp, cold and darker months of the year, a time when an energizing yoga asana practice may become essential to maintain a healthy balance.

The more positive aspects of earthy, watery kapha however, imply that you are likely calm and easy-going. While your laid-back temperament may support stability in your life, at times you may want to use your yoga practice to energize and break free from patterns that no longer serve you.

To keep kapha from going out of balance, you can awaken some agni (fire) in yourself by doing active yoga asanas. Energetically, these yoga poses will help to move things along, especially if you’re feeling stuck and lethargic.

Continue reading to learn more about yoga poses to enliven and invigorate your body, mind, and spirit. These warming poses can stimulate circulation and relieve heaviness to leave you feeling energized and refreshed.

YOGA ASANAS TO

Balance Kapha

Here are some yoga asanas you can do to bring kapha back into balance. They can be done individually throughout the day, as a sequence, or as part of a longer routine.

CAT/COW
(Chakravakasana)

This gentle backbend stretches and massages your spine, waking up the body.

  • Come onto your hands and knees with your weight balanced evenly on all four points.
  • Inhale as you look up, allowing your belly to drop down toward the earth.
  • Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine up toward the sky.
  • As you move with the breath, note and release any tension in the body.
  • Continue this fluid movement for at least 1 minute.

Scroll to see the progression of poses

SUN SALUTATIONS
(Surya Namaskara)

Sun salutations wake up the entire body, allowing you to feel light and energized. Do 4-10 rounds. 

  • Stand in tadasana (mountain pose) with your hands in anjali mudra (palms together in prayer).
  • Inhale into utkatasana (chair pose).
  • Exhale to fold into uttanasana (forward fold).
  • Inhale as you lengthen your spine and look forward.
  • Exhale as you place your hands on the floor and step back into high plank.
  • Lower to the floor, keeping your elbows drawn in toward your torso.
  • Inhale to lift up into bhujangasana or urdhva mukha svanasana (cobra or upward facing dog).
  • Exhale into adho mukha svanasana (downward facing dog).
  • Inhale to step your right foot forward to come into virabhadrasana I (warrior I).
  • Exhale to press back into adho mukha svanasana (downward facing dog).
  • Inhale to step your left foot forward to come into virabhadrasana I (warrior I).
  • Exhale back into adho mukha svanasana (downward facing dog).
  • Inhale to jump, step, or walk your feet forward in between your hands, lengthening your spine to look forward.
  • Exhale to fold into uttanasana (forward fold).
  • Inhale to lift into utkatasana (chair pose).
  • Exhale to stand in tadasana (mountain pose) with your hands in anjali mudra (prayer)

Scroll to see the progression of poses

WARRIOR II
(Virabhadrasana II)

This classic standing asana helps to build stamina and strength and helps to increase blood circulation. 

  • From standing, step your left foot back with your toes facing out at a 45°
  • Point your right toes forward.
  • Slowly bend your right knee forward and slightly to the right, making sure your knee doesn’t fall inward.
  • Raise your arms parallel to the floor, with your palms facing down.
  • Press firmly into both feet, lengthen your spine, and feel a line of energy extending from the fingertips.
  • Gaze over your front fingertips or focus on your third-eye, the space between the eyebrows.
  • Hold this pose for up to 1 minute.
  • Do the other side.

EXALteD WARRIOR
(Viparita Virabhadrasana)

This energizing pose opens your heart center, lengthens your spine, and strengthens your legs. 

  • From standing, step your left foot back with your toes facing out at a 45°
  • Point your right toes forward.
  • Slowly bend your right knee forward and slightly to the right, making sure your knee doesn’t extend past your ankle.
  • Root firmly into your feet and draw your navel to your spine as you lift your right arm up and then parallel, your palm facing down.
  • Extend your left arm along the back of your leg, and your right arm up as you gaze upwards.
  • Hold this pose for up to 1 minute.
  • Do the opposite side.

COBRA
(Bhujangasana)

This gentle backbend wakes up your spine and relieves fatigue. 

  • Lie on your stomach with your hands under your shoulders and your fingers facing forward.
  • Draw your elbows in toward your body.
  • Press into your hands to lift your head, chest, and shoulders partway, halfway, or all the way up.
  • Keep your elbows slightly bent.
  • To deepen the pose, allow your head to drop back, stimulating your throat chakra.
  • Hold this pose for up to 30 seconds.
  • Release the pose and rest your head with your arms alongside your body.
  • Gently move your hips from side to side.
  • Do this pose 1-3 times.

Scroll to see the progression of poses

BOW POSE
(Dhanurasana)

This backhanding asana opens your heart center and stimulates your abdominal organs. 

  • Lie on your stomach with your arms alongside your body.
  • Bend your knees and reach your hands back to take hold of the outside of your ankles.
  • Inhale as you lift your head, chest, and knees.
  • Breathe deeply, gazing forward or internally focusing at the space between your eyebrows.
  • Hold this pose for up to 30 seconds.
  • Release the pose.
  • Rest your head and gently shake your hips from side to side.
  • Do this pose 1-3 times.

LEGS-UP-THE-WALL POSE
(Viparita Karani)

This restorative asana is a wonderful way to feel grounded both mentally and physically at the end of your session. 

  • Sit with your right side against a wall.
  • Swing your legs up and against the wall as you lie back.
  • For extra support, place a folded blanket or pillow under your hips.
  • Rest your arms in any comfortable position.
  • Remain in this pose for up to 15 minutes.

*For women on their moon cycle, or for those with problems with blood going to the head, inversions are inadvisable; please take butterfly pose as a safe alternative.

Scroll to see the progression of poses

MOVING FORWARD

WITH LIGHTNESS

In order to bring kapha back into balance, one should aim to do at least a few minutes of activity daily, especially on days when it’s more of a challenge. This could be when you receive the greatest benefit. Motivate yourself to move and put your energy into motion.

Maintain a sense of lightness and awareness as you practice. As always, be gentle with yourself and enjoy the positive aspects of kapha that allow you to ground and center.

Practice with intention and be open to what arises.

At the same time, release any expectations of what you think should or will transpire.

Enjoy the process and let things flow naturally.

Happy practice yogis & yoginis!

INTERESTeD IN LEARNING MORE ABOUT AYURVEDA?

Check out other articles in the Awesome Ayurveda section of Bliss Magazine, or…

Download our FREE “Ayurvedic Diet” PDF
to learn how to eat right for your body type, improve your digestion, remain youthful, and live longer!

Advertisement

About The Author

Emily Cronkleton

Emily Cronkleton is a certified yoga teacher and has studied yoga in the United States, India, Thailand and Bali. Her passion for yoga has laid the foundation for a healthy and inspired life. Her teachers and practice have helped shape her life experience in many ways.

Together we can make a huge difference! For every Share button you click on our site we donate 1 meal to charities.  Share This Page
close-image

Wow! You're Awesome...

Thanks so much for sharing. We really appreciate it :)

BloomingLotusYogaRetreats-thankyou

We'd love to give you something back for your kindness, so here's what you can do next:

Get Your Free Copy of "BLISS!" Magazine*

Access the "10 Secrets of Yoga" Free Online Course*

Download Your Free 16 min. "Yoga Nidra Unwind" MP3*

*all links open in new tab so you can come back to this page at anytime

We Love You & Thanks Again For Being Such An Amazing Human Being

 
Download Our Free Yoga Nidra MP3 "Unwind"
Receive all the life changing benefits of yoga nidra as you completely relax and rejuvenate using this 16 minute guided session to boost your energy, heal the body and calm the mind...
We're vegetarians...we don't like spam :) Your email will never be shared.
Download the Free BLISS! App
The perfect way to stay connected and receive amazing new yogic insights and training...