Ritucharya (Seasonal Routine)

Ritu means season and charya means routine. Each season carries the qualities of a dosha, so Ayurveda adjusts food and habits to counter them before they build into imbalance. The classical texts describe six Indian seasons; below they are also adapted to four seasons for temperate climates.

The six classical seasons

Ashtanga Hridaya (Sutrasthana 3) divides the Indian year into six seasons of about two months each.

• Shishira, late winter (mid-January to mid-March): cold and dry; Kapha accumulates
• Vasanta, spring (mid-March to mid-May): Kapha melts and flares
• Grishma, summer (mid-May to mid-July): hot and dry; strength is lowest, Vata accumulates
• Varsha, monsoon (mid-July to mid-September): damp, digestion weak; Vata flares, Pitta accumulates
• Sharad, early autumn (mid-September to mid-November): hot after the rains; Pitta flares
• Hemanta, early winter (mid-November to mid-January): cold; digestion and strength at their best

Adana and visarga: the two halves of the year

The texts split the year in two. In adana kala, the ‘taking’ period from late winter to summer, the sun is strong and is said to draw strength from people and plants. In visarga kala, the ‘giving’ period from the monsoon to early winter, the moon is said to give it back. That is why strength and appetite are traditionally greatest in winter and lowest in high summer and the rains.

How the doshas move through the year

Each dosha follows a three-step cycle: it accumulates (sanchaya), flares (prakopa) and then settles (prashama). Kapha accumulates in late winter, flares in spring and settles in summer. Vata accumulates in summer, flares in the rainy season and settles in autumn. Pitta accumulates in the rains, flares in early autumn and settles in early winter. Ritucharya aims to act at the accumulation stage, before symptoms appear.

Ritusandhi: changing gently between seasons

Ashtanga Hridaya (Sutrasthana 3) recommends easing out of one season’s habits and into the next over the last week of the old season and the first week of the new one. Sudden changes of diet and routine are considered a common cause of seasonal illness.

If you live somewhere else

The six-season calendar describes northern India. Use the qualities, not the dates: wherever you live, a cold, damp stretch calls for Kapha care, hot weather for Pitta care, and cold, dry, windy weather for Vata care. In the southern hemisphere the seasons are reversed.

Season by season

Spring: Kapha season

Damp and heavy, as the cold of winter melts. Favour light, warm, spiced and bitter food: leafy greens, barley, millet, lentils, ginger tea and a little raw honey. Cut back on dairy, sweets, fried food and cold drinks. Exercise vigorously, get up early and avoid daytime naps. Traditionally a good time for a gentle cleanse.

Summer: Pitta season

Hot and intense. Favour cooling, sweet and juicy food: melon, cucumber, coconut water, rice, milk and coriander. Reduce chilli, sour and salty food and alcohol. Exercise in the cool of the morning or evening, rest in the shade at midday and keep effort moderate.

Autumn: Vata season

Dry, windy and changeable, especially in late autumn. Favour warm, moist, grounding meals: soups, stews, root vegetables, rice, ghee and warm spiced milk. Keep a regular routine, massage with warm sesame oil and keep warm. In hot climates, early autumn (sharad) is still Pitta weather.

Winter: Vata and Kapha

Cold, with digestion at its strongest. Eat warm, nourishing, well-cooked meals with ghee and warming spices; this is the season when heavier food is digested best. Exercise regularly, massage with oil, and keep a steady routine. Late winter turns damp and heavy, so begin lightening food before spring arrives.

Daily habits

• Ease into each season over about two weeks (ritusandhi)
• Eat what is locally in season; it tends to match the season’s needs
• Adjust exercise to the weather: more in winter and spring, less in summer heat
• Change your massage oil with the seasons: sesame in cold weather, coconut or sunflower in heat
• Watch the transitions: late winter into spring and summer into autumn are when imbalances show up

Safety

Ayurveda is a traditional system of medicine. This guide is educational and does not replace advice from a doctor or qualified practitioner — never stop prescribed treatment based on it.

Questions