An Ayurvedic Approach to Fitness

AIRY VATA

Challenges: Lack of focus, risk of burnout.

Balancing action: Find grounding by building strength.

The Vata dosha is ruled by the elemental building blocks of air and space (ether). According to Laksmana Das, academic dean at the California College of Ayurveda in Nevada City, Calif., Vata types love movement, tend to be leaner and lighter (and may have a hard time building muscle), and are inclined toward novelty and variety in activities.

There is nothing inherently wrong with any of these attributes. But pushed to an extreme, they can result in imbalances that drain the body and mind.

“The tendency with Vata is toward eating light and moving quickly, but both in excess can take them out of balance,” Das notes. “Vata can also get a little scattered when it comes to their attention. It’s easy for them to become out of balance because they can and try to do so much at once.”

So grounding practices — especially strength training — can go a long way. “Vata is the dosha of movement, but if you have an excessive amount, issues can arise,” Kucera explains. “If you’re looking for something that will balance the lightness of Vata, the answer is heavy weights.”

Vatas could choose a progressive strength-training program that emphasizes lifting higher weights for lower rep ranges. (Find a powerlifting-inspired workout to build your strength at “A Powerlifting Workout.”)

Kucera adds that slow-moving mind-body practices — emphasis on slow — can be great for Vata types. She suggests trying tai chi, restorative yoga, or a somatic workout.

None of this is to say Vatas need to avoid cardio completely, especially if they’re training for endurance races or they simply love the energy of running, biking, or swimming. Rather, the goal is to find balance.

Another grounding practice that can benefit Vatas is to create and maintain a regular schedule, says John Douillard, DC, CAP, founder of an Ayurvedic consultation practice in Boulder, Colo., and host of the podcast Ayurveda Meets Modern Science. Scheduling workouts in a calendar is not usually a Vata’s groove, but that simple strategy can help keep their energy controlled and simplify progressive training.

Finally, Vatas need to focus on recovery — especially when cardio is a major element of their movement, Douillard says. “Of all the doshas, Vata types have to be careful not to overdo what they tend to be good at, because they can burn out and risk injury.”

FIERY PITTA

Challenges: Overtraining, competitiveness, overheating.

Balancing action: Move for the joy of it — and go for a swim.

The Pitta constitution is dominated by fire and water — heat dominates while fluidity can help restore balance. The fiery nature of the this constitution means Pittas tend to be competitive, driven, and assertive, and they often prefer to pursue their goals independently.

“Because of heat, intensity, or competition, a Pitta’s greatest enemy is overdoing it when it comes to any physical activity,” says Das. “That means, interestingly, they need to practice moderation — a kind of Goldilocks zone where they’re doing enough but not too much.”

Managing effort, then, is a primary consideration for Pittas. “If you recommend an exercise that has 10 reps, a Pitta will probably do 20,” Kucera says. “They’re eager to keep a high intensity and love anything that makes them feel they’re really getting a workout. A little bit of that is fine, but they need softness as well. They need exercise in the form of play.”

Pittas could join a recreational sports league or group-fitness class, play catch with their kids, turn on some music and have an impromptu dance party, or go to the playground and reignite a childhood passion for hopscotch or the monkey bars. (Learn more about the power of play at “The Power of Play.”)

Pittas can also thrive by incorporating activities that don’t have a measurable result. “Just going for a hike in the woods or choosing movement that’s done for the joy of it can help temper that competitiveness,” Douillard says. “When you have too much of the fire of constantly reaching for a goal, it can lead to burnout.”

Another consideration is temperature, adds Kucera. Pittas already bring plenty of heat, so adding more isn’t advantageous. For example, doing hot yoga or exercising in the hottest part of the day is OK occasionally, but if done too frequently, these and other heat-centric activities may push Pitta over the edge, she explains. Common resulting ailments or concerns include skin rashes, heat exhaustion, headache, irritability, and anger.

If you’re a Pitta and working out in heat is unavoidable, consider what you can do to temper its effects: Limit the duration and intensity of your exercise, seek out shade, wear a lightweight portable fan to help you stay cool, and carry water and electrolytes to stay hydrated.

And when in doubt, go for a swim. “Swimming is regarded as the best activity for Pitta,” Kucera says. “Part of that has to do with the coolness of the water, to balance the heat. And it’s also exercise with smooth strokes, which balances out the sharpness of Pitta. Or you can just float, which brings a lighthearted feeling for this serious dosha.”

EARTHY KAPHA

Challenges: Sluggishness, lack of motivation.

Balancing action: Get energized with vigorous, higher intensity exercise.

For the Kapha dosha, earth and water are dominant, which leads to solid, sturdy builds that tend to have significant strength and stamina. They tend to be stable and calm, but these positive attributes can be counterproductive when it comes to activity.

Specifically, Kapha types struggle with overcoming inertia. “Motivation can be challenging for this dosha because they have an easygoing nature that requires stimulation for movement,” says Douillard. “For example, my daughter is a Kapha, and when I asked if she wanted to go on a run with me, she asked why she’d do that. It just didn’t make sense to her.”

Kaphas respond well to internal or inherent motivation rather than that which is tied to some external reward. They tend to feel a desire to engage in an activity if they see the inherent value in doing so, not just because it’s something they’re supposed to do.

In some ways, Kapha is the opposite of Vata, Kucera explains. While an airy dosha lends Vatas a try-everything-everywhere-all-at-once inclination, Kaphas are inclined to stay at rest. As such, Vata types need an anchored, grounded approach, while Kapha types benefit more from vigorous, higher intensity exercise.

“What’s great for a Kapha, because their body tends toward earth and water, which are both cold, is to really get the heart pumping and the blood flowing,” adds Das. “Any activity for that to happen is the goal — they can jump around to different cardio types to see what they enjoy. Spontaneity is the key.” (Learn more about how enjoyment can supercharge the effects of exercise at “How Positive Emotions Supercharge the Effects of Exercise.”)

Kapha types make for powerful endurance athletes, Kucera explains. “This dosha would be a great distance runner or cyclist, especially if that training had periods of varying intensity like sprinting,” she says. “They don’t naturally seek out workouts that are vigorous — they tend to love comfort and softness — but putting that vigor into their exercise can be very balancing.”

Working with a personal trainer can also be helpful for a Kapha because they appreciate the feedback and validation, she adds. A trainer who delivers plenty of encouragement and cheerleading would likely help them thrive.