If you're currently experiencing a Kapha imbalance (an excess of Kapha dosha), you're probably eager to learn more about the Kapha dosha and how to regain balance. 

Balancing Kapha Dosha

The Kapha dosha is more likely to become imbalanced in people with a Kapha-dominant constitution, but an imbalance can also occur in Vata and Pitta types. A Kapha imbalance is most likely to occur during the transition from winter to spring, which is known as Kapha season. 

In order to regain balance, one of the best places to start is with an Ayurvedic Cleanse. In fact, during the during the transition to spring, Ayurveda recommends that most people engage in detoxification since the winter months may lead to an accumulation of Kapha.

During and after a Kapha cleanse, you'll also want to make diet, exercise and lifestyle choices that pacify Kapha. In general, Kapha is best balanced with warmth, lightness and dryness since it is naturally cool, dense, and moist. 

Here's what to do:

1. Eat a Kapha Diet

One of the easiest ways to balance Kapha is to eat foods that reduce or pacify Kapha. Since the qualities of Kapha are heavy, cool, damp/moist, dense, stable, you will want to focus on foods that are light, warm, dry, energizing. 

In addition, the best tastes for Kapha dosha are bitter, pungent, and astringent.  Although Kapha types can and should eat some foods that are sweet, salty, and sour,  they should emphasize bitter, pungent, and astringent tasting foods. Some examples of bitter foods that balance Kapha are dark, leafy greens such as dandelion greens, cabbage, Brussels sprouts, and arugula. Pungent spices and foods such as black pepper, dry ginger, cayenne, and radish are good. Astringent foods such as legumes, rye, corn, millet, apples, and cranberries are also very balancing for Kapha. Read more about a Kapha diet.

2. Add Kapha Pacifying Practices into Your Routine

Engaging in daily practices that are warming, stimulating, and energizing is balancing for Kapha dosha. This is because Kapha is characterized by the cool, heavy, stable qualities. Furthermore, Kapha types need to guard against lethargy and complacency. Here are some tips for helping to balance Kapha each morning:

• Wake early. Kapha types are naturally deep sleepers, so they may be prone to sleeping in. However, sleeping in late can produce grogginess and lethary. Kapha types do best when they rise before sunrise or 6am.
• Try dry brushing. Dry brushing is a practice that energizes and promotes circulation and lymph flow. It is done with either a body brush or special silk garshana gloves. This practice is easy to do. Before bathing simply dry brush the body in long, circular strokes, moving toward the heart to stimulate the flow of lymph back to the heart. You can follow dry brushing with self-massage using a light oil like almond oil. Mustard oil is also great as it is warming and stimulating. Energizing scents such as grapefruit, bergamot, and tulsi can also be added to your massage oil. Dry brushing and oil massage are ideally done before bathing.
• Jal neti to keep the nasal passages clear. Using a neti pot to clear the nasal passages is an especially supportive practice for Kapha types. This is because Kapha types are prone to excess mucous and congestion. Also, the respiratory tract is considered a seat of Kapha dosha. Jal neti, or nasal rinsing with water, should be done with a ceramic neti pot, purified water warmed to body temperature, and finely ground non-iodized salt.

Learn more about a Kapha morning routine.

3. Get Moving

Of the three doshas, Kaphas have the strongest endurance. There are exceptions to the rule, but they also tend to naturally have more ojas. Vata types like movement and Pitta types can be quite athletic and competitive. But, Kapha types are naturally hardy with good stamina. They also need movement more than the other two types, though some form of physical movement is important for everyone.

Spring is a great time of year to engage in vigorous physical activity that makes you sweat. And, this is important for Kapha types all year round. If you are predominantly Kapha dosha, aim for physical activity that raises your heart rate and makes you sweat. This will help counteract the lethargy, complacency, and weight gain that can accompany Kapha excess. Running, hiking, cycling, dancing, and warming yoga practices are helpful.

4. Stay Warm and Dry

Since Kapha types are prone to coolness and moisture, they benefit from dry heat. Use a dehumidifier when necessary and try to dress in layers to ensure warmth.

5. Seek Stimulation

Although Ayurveda stresses the importance of routines for maintaining balance, the Kapha dosha can actually benefit from switching it up every now and then. This is because the earth and water qualities of Kapha manifest as steady and static. Too much Kapha can result in stubbornness and resistance to change. If you’re feeling lethargic, try shaking up your routine. Learn a new hobby, visit a place you’ve never been before, or cook a new dish. It's also important for Kapha types to seek out stimulation through new activities and experiences.

6. Avoid Oversleeping

Also, of all the doshic types, Kapha types need the least sleep. Be sure to get adequate rest, but many Kapha types benefit from getting up with or before dawn. The fresh, early morning hours are a great time to do your morning practices, take a teaspoon of Chyawanprash and some spicy tea, and face the day!

7. Avoid Clutter

Kapha types have a tendency to hold on to objects and resist change, which is why it's good for Kaphas to periodically clean and clear out their spaces.

8. Leverage the 5 Senses

Consider the following sensory recommendations to pacify Kapha.

• Kapha Tastes: As mentioned above, the best tastes for Kapha types are bitter, pungent, and astringent, as these flavors are stimulating and help spark the digestive and metabolic systems.
• Kapha Touch: When it comes to the sense of touch, Kapha types benefit from stimulating experiences like dry brushing and deep tissue massages that are more vigorous.
• Kapha Scents: In general, go for bright, warming, clarifying, stimulating scents and colors. Citrus scents such as grapefruit, lemon, and orange are good. Also, pine, tulsi, and cedar invoke a sharpness that benefits Kapha. Spicy smells (in the form of essential oils or simmering spices) such as black pepper, cinnamon, and clove will bring warmth and stimulation. In terms of how to enjoy these scents, there are myriad ways! You can add a few drops of essential oil to your massage oil or bath. Also essential oils can be diffused in the air using an essential oil diffuser. Furthermore, a simple, cozy way to enjoy natural scents is to simmer spices in a pot of water on the stove. You can use whole, dried spices (peppercorns, clove buds, cinnamon bark) or powdered spices. Simply add the spices to a pot of water and simmer uncovered until you have adequately diffused the scent throughout your home.
• Kapha Visuals: In terms of color, the same principles apply—go for light, warm, and bright. Red, orange, yellow, and gold are good. Sattvic colors such as white, blue, and violet are also helpful for Kapha dosha as these colors are purifying—something that Kapha types can often benefit from. Dark earth tones should be minimized as Kapha types naturally have enough earth element in their constitution. Here are a few ideas to add these colors to your life:
  • Flowers and house plants
  • Decorations such as art, lights, and vases
  • Curtains, drapes, and tablecloths
  • Wall paint and wallpaper
  • Wardrobe and accessories
    
• Kapha Sounds: For sounds, chanting is an effective way to work with the doshas on a subtle level. "Ram" (pronounced "rum") is a good mantra for Kapha as it corresponds to the fire element. "Ham" (pronounced "hum") is also helpful in stimulating the agni (digestive fire). In addition, if purification is needed, "Hrim" (pronouced "hreem") is great for clarifying and invoking joy (5).

Maintaining Balance 

There are many advantages to being a Kapha type, among them endurance, patience, longevity, and compassion. On the other hand Kapha types need to be wary of becoming lethargic and complacent—especially in the winter and spring. By focusing on practices that encourage lightness, brightness, warmth, and energy—inside and out—the best qualities of Kapha dosha can shine through.

Greta Kent-Stoll is a Certified Ayurvedic Practitioner (NAMA), as well as a writer, editor, and Certified Iyengar Yoga Teacher. Her Ayurveda practice is based in Asheville, North Carolina and she is the co-owner of Iyengar Yoga Asheville.