You’ve figured out your dosha (take this quiz if you’re still unsure) and now you’re ready to dive into yoga, but we need to keep one thing in mind. Each Dosha is different and requires different approaches, whether it’s food, lifestyle changes and even yoga.

In this article we’ve outlined the ways you can use yoga to support your dosha and menstrual health.

Why use yoga to balance your dosha?

Dosha imbalances can cause physical and mental problems and affect your menstrual cycle. For example, excess Vata can cause anxiety and insomnia, excess Pitta can cause inflammation and irritability, and excess Kapha can cause lethargy and weight gain. Amrutam’s Yoga Project helps to maintain Dosha balance by providing physical and mental stability, helps the body to harmonise its energies and support a healthy menstrual cycle.

Yoga for Vata Dosha

Vata Dosha

Vata represents movement and creativity and is made up of air and ether. Vata people are often energetic and creative but can be anxious and restless. They have a thin, light body and struggle to gain weight. Vata types are quick thinkers, adaptable and enthusiastic but their energy levels can fluctuate greatly.

Vata Imbalances

Symptoms of Vata imbalance are anxiety, insomnia, dry skin, digestive issues like bloating and constipation and irregular menstrual cycles. Vata imbalances can also manifest as feeling overwhelmed, scattered or forgetful. During their menstrual cycle Vata people may experience more pain and discomfort, cramps and irregular periods.

Yoga Poses for Vata

Grounding Poses: Tadasana (Mountain Pose) and Vrikshasana (Tree Pose) ground the airy nature of Vata. These poses help establish a sense of stability and connection to the earth.

Calming Poses: Balasana (Child’s Pose) and Paschimottanasana (Seated Forward Bend) calm the mind and relieve stress. These poses are great for when you’re feeling anxious or restless.

Strengthening Poses: Virabhadrasana I and II (Warrior I and II) build strength and stability. These poses increase physical and mental endurance which can help balance Vata’s fluctuating energy.

Additional Tips for Vata

• Breathing Exercises: Practice deep, slow breathing to calm the nervous system.
• Warm Environment: Practice in a warm room to counter Vata’s cold nature.
• Gentle Routines: Focus on a gentle, slow paced yoga routine to avoid overstimulation.

Yoga for Pitta Dosha

Pitta Dosha

Pitta is made up of fire and water, represents transformation and metabolism. Pitta people are intense and focused but can be angry and irritable. They have a medium body, strong digestion and a warm body temperature. Pitta types are sharp, leaders and determined but can be too competitive and perfectionists.

Pitta Imbalances

Pitta symptoms include inflammation, irritability, heartburn, rashes and digestive issues like acid reflux. Emotionally an imbalanced Pitta can be quick to anger, impatient and critical. During their cycle Pitta women may experience heavy periods, irritability and increased menstrual discomfort.

Yoga Poses to Balance Pitta

Cooling Poses: Shavasana (Corpse Pose) and Supta Baddha Konasana (Reclining Bound Angle Pose) cool the body. These poses calm the body heat.

Soothing Poses: Janu Sirsasana (Head-to-Knee Forward Bend) and Matsyasana (Fish Pose) soothe the mind and calm the Pitta.

Poses to Release Heat: Marichyasana (Marichi's Pose) and Chandra Namaskar (Moon Salutation) release the heat and relax. These poses remove the excess heat from the body and gives cooling effect.

Additional Tips for Pitta

• Mindful Breathing: Practice cooling breath techniques like Sheetali Pranayama.
• Cool Environment: Practice in a cool, well-ventilated room to avoid overheating.
• Moderate Routines: Avoid intense or competitive yoga styles.

Yoga for Kapha Dosha

Kapha Characteristics

Kapha represents stability and structure as it is made up of earth and water. Kapha people are calm and steady but can be lazy and overweight. They are heavier in build, have smooth skin and relaxed nature. Kapha types are nurturing, compassionate and patient but can be complacent and resistant to change.

Kapha Imbalances

Kapha symptoms include weight gain, congestion, sluggishness and depression. Physically an imbalanced Kapha may experience excess mucus, sinus issues and water retention. During their cycle Kapha women may have heavier periods and feel more lethargic and emotionally down.

Yoga Poses to Balance Kapha

Energising Poses: Surya Namaskar (Sun Salutation) and Utkatasana (Chair Pose) energize and vitalize. These poses stimulate the body and counteracts Kapha’s laziness.

Heart-Opening Poses: Bhujangasana (Cobra Pose) and Ustrasana (Camel Pose) open the chest and circulation. These poses invigorate the body and mind and gives a sense of lightness and clarity.

Stimulating Poses: Trikonasana (Triangle Pose) and Natarajasana (Dancer’s Pose) invigorate the body and mind. These poses break up the stagnation and encourages movement and vitality.

Additional Tips for Kapha

• Dynamic Breathing: Practice Kapalabhati Pranayama to invigorate the body.
• Warm Environment: Practice in a warm room to stimulate metabolism.
• Active Routines: Practice more dynamic and vigorous yoga styles to combat laziness.

Yoga in Daily Life

Mix poses for different Doshas according to your current state and cycle. For example if you are feeling sluggish incorporate more Kapha balancing poses. Yoga can help you counter increased dosha levels or boost low dosha levels. Consistency is key—practice regularly to balance your energies and support menstrual health. Consult an Ayurvedic practitioner to know how you can fit yoga in your daily routine.

Daily Routine

• Morning Practice: Start with a short practice for your dominant dosha. For example, a Kapha pacifying practice in the morning will energize you, a Vata pacifying practice will ground and settle you.
• Evening Practice: Wind down with calming poses that balance your dosha and prepare you for sleep. Pitta types may benefit from cooling and restorative poses in the evening to release the days stress.
• Cycle Awareness: Adjust your practice according to your cycle. For example, during menstruation focus on gentle and restorative poses. Listen to your body and modify as needed to support your menstrual health.

Tips to Stay Consistent

• Set a Schedule: Designate specific times for yoga practice to make it a habit. Practicing at the same time every day will help solidify the routine.
• Listen to Your Body: Be flexible and adjust your practice according to how you feel each day. Don’t push yourself too hard.
• Seek Guidance: If you are new to yoga, consider taking classes or consulting with a yoga teacher to make sure you are practicing correctly. They can help modify poses for your specific needs and ensure proper alignment. Amrutam’s Yoga Project brings you expert guides to get you started with yoga.

Yoga is the key to a healthier life with all the aspects of holistic care included. By following these practices and tips you can create a balanced and harmonious approach to your life that supports your dosha and menstrual health. Practice regularly to manage imbalances, reduce menstrual discomfort and overall well being. Consistency, awareness and listening to your body is the key.