Welcome Spring! Tips and ideas how to adapt your yoga asana practice and diet to accommodate the beauty unfolding in spring — By Melina Meza

When spring comes the grass grows by itself. — Tao Te Ching

Editor’s note: This is a guest post by Melina Meza, RYT-500, BS Nutrition

Although some parts of the country are still blanketed in snow, spring has officially arrived! It’s time to consider shifting your diet and yoga practice to compliment the season.

Lighten your load

It makes sense that many of us are drawn to the idea of cleansing and purging this time of year—it’s time to lighten our load. Spring is really a time to THRIVE and it’s difficult to thrive if you feel weighted down by your inner or outer world. In order to feel your best, perhaps a little cleanse is in order to get rid of any extra winter weight, household clutter, or material possessions that keep you in the past or limit your freedom in the moment.

Here are a few diet adaptations that will help prepare your body and mind for spring:

  • Decrease heavy, oily, cold, fatty foods.
  • Increase spicy, bitter, and astringent foods (arugula, mustard greens, kale, strawberries, blueberries, and sprouts).
  • Increase your vitamin, nutrient and chlorophyll intake with early dark green vegetables and sprouts.
  • In general, eat light and eat local.

Spring cleaning through asana

Over the winter months, we recommend practicing yoga sequences that emphasize Sun Salutations to promote circulation, extra twists to strengthen metabolic fire, and dynamic forward and backbends to tonify the kidneys and urinary bladder, which regulate water in the body as well as our emotions.

Now that winter has passed, it’s time to start sending some TLC to the liver and gallbladder, which may have been working overtime during the winter with diets heavy in fat, protein, caffeine, alcohol or sugar. Springtime invites cleansing the liver and gallbladder, which do many helpful things for our health including: filtering toxins from the external environment and food, aiding in the metabolism of carbohydrates, fat, and protein, helping to break down fats in the body, and processing our anger. These organs tend to get overloaded in the winter with extra socializing, large meals, decreased exercise, and not enough rest.

In regards to asana, the inner legs and outer leg lines correlate to the meridian lines that feed into the liver (inner legs) and gallbladder (outer legs). Spring is a great time to deepen your relationship to poses such as Eka Pada Rajakapotasana (pigeon), Garudasana (eagle), Prasaritta Padottanasana (wide leg forward bends and Gomukasana (cow face), as these poses help you connect to and activate the liver and gallbladder meridians.

Following are two asana sequences specifically geared for spring.

Yin/restorative class sequence for spring:

Lying on your back:

Supta Baddha Konasana, Happy Baby Pose, Wide Leg Splits (while supported by the floor)

Easy Twist with bent legs, “Thread the Needle”

On the knees or seated:

Wide Leg Child’s Pose, Sphinx, Pigeon, Ardha Matysendrasana, Gomukasana, Upavista Konasana, Padmasana

Seasonal Vinyasa Yoga Spring class sequence:

Supta Baddha Konasana, Happy Baby Pose, Wide Leg Split, Supta Padangusthasana (standard and twist), Abdominal work with Twists, Abdominal work with legs in Garudasana, Lion’s Breath, Fire Hydrant, Spinal Rolls, Uddiyana Bandha, Agni Sara

Sun Salutes with Salabhasana, Squats, Surya Namaskar B, Garudasana, Prasaritta Padottanasana Series, Sirsasana, Bakasana, Eka Pada Rajakapotasana (pigeon), Gomukasana, Double Pigeon, Pursvottanasana, Mayurasana (peacock), Bharadvajasana, Maha Mudra, Janu Sirsasana, Setu Bandha, Halasana with Padmasana…finishing poses.

Melina Meza, BS Nutrition, 500-RYT, has been exploring the art and science of yoga and nutrition for over 16 years. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition and healthy living into a unique style called Seasonal Vinyasa Yoga. Melina’s Seasonal Vinyasa Yoga classes, workshops and DVDs emphasize the healing teachings of the ancient yogis and inspires students to adapt their asana practice, diet and lifestyle routines to better harmonize with the seasonal changes occurring in nature. Melina is the lead teacher at Seattle’s 8 Limbs Yoga Centers and is also the author of Art of Sequencing an innovative book that includes 34 unique yoga sequences and over 1,500 photos offering creative inspiration for experienced yoga teachers as well as fresh instructional ideas to jump start a home practice. More information about Melina and her offerings can be found at http://www.melinameza.com/


  1. Nice designing…

    The meditation and relaxation music reaches to unearth the bountiful beauty present in our beings. The panorama of the highest order brings the opportunity to allow love to embrace ourselves.Check out some free Meditation Music Samples at Gurumaa.com

  2. Thanks for this information . It is very useful for the yogis and asanas according to the season is a good change plus interesting.
    Here’s a site called http://www.a2zyoga.com/ it has got to do only with yoga and things related to it . Have a look . Cheers!

  3. It’s so funny, I’ve always thought of Spring Cleaning as something external, but have been meditating and practicing yoga for years. Thank you for this beautiful reminder to continue to look inwards.

    Yoga Thailand

  4. This is a great article. I didn’t know that yoga could help your liver and gallbladder. It makes sense that outer physical activity helps inner physical health. I just never knew the actual organs that yoga benefited. This also helped with the blog I needed to write for class. So thank you.

  5. I liked how the article mentioned that it is wise to lighten your load when spring comes around.   The other thing that caught my attention was when it mentioned that changing your diet can make a difference.    It would seem like something that could depend on the person and their needs I would think. http://www.radiancepoweryoga.com/schedule/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.