Seasonal Wellness Calendar

Your Year-Round Ayurvedic Wellness Calendar

Living in Harmony with Nature's Rhythms

How to Use This Calendar

This comprehensive guide provides month-by-month recommendations for diet, lifestyle, herbs, and practices aligned with Ayurvedic seasonal wisdom (Ritucharya).

For best results:

Review each month at the beginning
Implement 2-3 key recommendations
Adjust based on your dominant dosha
Listen to your body's feedback
Be flexible—these are guidelines, not rigid rules

Dosha Reference:

V = Vata recommendations
P = Pitta recommendations
K = Kapha recommendations
All = Universal for everyone

🍂 AUTUMN MONTHS

SEPTEMBER

Season: Early Autumn | Dominant Dosha: Vata rising

Climate Qualities:

Cooling, increasingly dry, windy, variable

Focus This Month:

Begin transitioning from summer's lightness to autumn's groundedness.

Diet (All):

Start reducing raw foods gradually
Introduce more soups and stews
Increase healthy fats (ghee, olive oil, nuts)
Favor: Sweet, sour, salty tastes
Key Foods: Root vegetables (sweet potatoes, carrots), warming grains (oats, rice), cooked fruits

Lifestyle (All):

Establish more consistent routine
Begin going to bed 15 minutes earlier
Start self-massage practice with warm sesame oil
Reduce excessive travel

Exercise:

V: Gentle yoga, walking
P: Moderate activity, swimming still OK
K: Continue vigorous exercise

Herbs & Teas:

V: Ashwagandha, warming teas (ginger, cinnamon)
P: Transition from cooling to neutral herbs
K: Continue warming, stimulating herbs

Practice Highlight:

Start Daily Abhyanga (Self-Massage) - 5 minutes before shower with warm sesame oil

OCTOBER

Season: Mid-Autumn | Dominant Dosha: Vata peak

Climate Qualities:

Cold, dry, windy, changeable

Focus This Month:

Maximum Vata balance needed. Even non-Vata types need grounding.

Diet (All):

Warm, cooked, oily foods essential
Root vegetables, winter squashes
Healthy fats at every meal
Warming spices: ginger, cinnamon, cardamom, cumin
Avoid: Raw salads, cold drinks, dry snacks

Lifestyle (All):

Strict routine critical
Warm clothing, especially covering ears and head
Hot water or herbal tea throughout day
Early bedtime (by 10 PM)
Minimize screen time evening

Exercise:

V: Gentle, grounding only—no vigorous exercise
P: Moderate, avoid overheating
K: Moderate to vigorous OK

Herbs & Teas:

All: Ashwagandha for nervous system
Warming digestive teas (CCF: cumin, coriander, fennel)
Golden Milk before bed

Practice Highlight:

Nadi Shodhana Pranayama - 10 minutes daily for nervous system balance

NOVEMBER

Season: Late Autumn/Early Winter | Dominant Dosha: Vata declining, preparing for Kapha

Climate Qualities:

Cold, increasingly heavy, variable

Focus This Month:

Continue Vata balancing while beginning winter preparation.

Diet (All):

Continue autumn guidelines
Begin introducing slightly heavier foods
Increase protein (legumes, nuts, seeds)
Root vegetables, warming soups, stews
Key Addition: Bone broths or rich vegetable broths

Lifestyle (All):

Gratitude practices (align with Thanksgiving)
Indoor coziness—create warm sanctuary
Longer sleep hours natural and beneficial
Stay warm and dry

Exercise:

V: Gentle, indoors preferred as weather cools
P: Indoor workouts, moderate intensity
K: Maintain activity to prevent winter sluggishness

Herbs & Teas:

Immune-supporting: Tulsi (holy basil), ginger
Continue ashwagandha
Chyawanprash (Ayurvedic immune jam) - 1 tsp daily

Practice Highlight:

Gratitude Meditation - Each morning, list 3 things you're grateful for

❄️ WINTER MONTHS

DECEMBER

Season: Early Winter | Dominant Dosha: Kapha beginning accumulation

Climate Qualities:

Cold, heavy, potential snow/moisture

Focus This Month:

Balance rest with preventing excessive Kapha accumulation.

Diet (All):

Warm, nourishing, building foods
Hearty soups, stews, whole grains
Warming spices essential
Hot beverages
Holiday Wisdom: Enjoy treats mindfully, balance with movement

Lifestyle (All):

Accept need for more rest
Indoor activities, cozy rituals
Candlelight, warm baths
Connect with loved ones
K especially: Don't oversleep (no more than 8 hours)

Exercise:

V: Gentle, consistent
P: Moderate, indoor
K: CRITICAL - maintain vigorous exercise despite cold

Herbs & Teas:

Warming chai spices
Immune support: elderberry, echinacea, tulsi
Golden Milk nightly

Practice Highlight:

Candlelight Meditation - 10 minutes by candlelight each evening

JANUARY

Season: Mid-Winter | Dominant Dosha: Kapha accumulating

Climate Qualities:

Cold, heavy, possibly wet

Focus This Month:

New beginnings, setting intentions, preventing Kapha excess.

Diet (All):

Continue warming, nourishing foods
K especially: Begin lightening diet slightly
Reduce dairy, especially cold/heavy
Increase vegetables, decrease heavy grains
More pungent spices (black pepper, ginger)

Lifestyle (All):

Set intentions and goals
Create vision boards
Decluttering beneficial (especially for K)
K: Wake by 6 AM, avoid daytime naps

Exercise:

All: Recommit to movement practice
V: Gentle but consistent
P: Moderate, steady
K: Vigorous, daily, non-negotiable

Herbs & Teas:

K: Trikatu (three pungent herbs) for metabolism
Ginger tea throughout day
Turmeric for inflammation
Continue immune support

Practice Highlight:

Intention-Setting Ritual - Write annual intentions, review monthly

FEBRUARY

Season: Late Winter | Dominant Dosha: Kapha peak accumulation

Climate Qualities:

Cold, heavy, damp, stagnant energy

Focus This Month:

Prevent/clear Kapha excess. Prepare for spring transition.

Diet (All):

Begin lightening diet
Reduce heavy, oily, sweet foods
Increase bitter, pungent, astringent tastes
More vegetables, less dairy and grains
K especially: Consider light cleansing

Lifestyle (All):

Increase stimulation and activity
Avoid excessive sleep
Bright colors, uplifting music
Social connection
K: Vigorous dry brushing daily

Exercise:

All: Increase intensity if possible
V: Gentle to moderate
P: Moderate to vigorous
K: Maximum intensity—sweat essential

Herbs & Teas:

Detoxifying: Triphala at night
Metabolism boosting: Ginger, black pepper, cinnamon
K: Trikatu continues

Practice Highlight:

Dry Brushing - 5 minutes before shower, toward heart

🌸 SPRING MONTHS

MARCH

Season: Early Spring | Dominant Dosha: Kapha "melting" phase

Climate Qualities:

Warming but wet, muddy, heavy → light transition

Focus This Month:

Clear accumulated Kapha. Embrace renewal energy.

Diet (All):

LIGHT, DRY, WARM foods essential
Bitter leafy greens, vegetables
Legumes (mung, lentils especially)
Light grains (barley, millet, quinoa)
Minimize: Dairy, wheat, oats, sweet/sour/salty tastes
Ideal: This is prime cleansing month

Lifestyle (All):

Spring cleaning home and body
Wake early (before 6 AM)
Increase outdoor activity
Declutter physical spaces
Cleansing: Consider gentle detox or kitchari cleanse

Exercise:

All: Increase activity significantly
V: Moderate, energizing
P: Moderate to vigorous
K: VIGOROUS, maximum intensity, daily

Herbs & Teas:

All: Triphala for detox
Dandelion, nettle for cleansing
Turmeric for inflammation
K: Continue trikatu

Practice Highlight:

Spring Cleanse - 3-7 day kitchari cleanse or simplified mono-diet

APRIL

Season: Mid-Spring | Dominant Dosha: Kapha clearing, transitioning

Climate Qualities:

Warming, flowering, renewed energy, occasional rain

Focus This Month:

Continue clearing Kapha, embrace active energy.

Diet (All):

Continue light, warm, dry foods
Fresh spring vegetables emerging
Herbs: cilantro, parsley, mint
Light proteins
Gradually introduce: Small amounts of raw salads (lunchtime only)

Lifestyle (All):

Maximum outdoor time
Early morning walks/exercise
Gardening, nature connection
New projects and beginnings
Social activities increase

Exercise:

All: Peak activity month
V: Moderate, flowing
P: Vigorous but not heating
K: Very vigorous, maintain consistency

Herbs & Teas:

Nettle for allergies
Tulsi for respiratory support
Peppermint for clarity
Continue detox herbs as needed

Practice Highlight:

Morning Nature Walks - 15-20 minutes outdoors each morning

MAY

Season: Late Spring/Early Summer | Dominant Dosha: Kapha declining, Pitta rising

Climate Qualities:

Warming significantly, longer days, increased light

Focus This Month:

Transition from Kapha to Pitta awareness. Stay active but begin cooling.

Diet (All):

Introduce more cooling foods
Fresh salads at lunch OK
Sweet fruits: berries, melons
Begin reducing: Spicy, sour, salty foods
Cooling herbs: mint, cilantro, fennel

Lifestyle (All):

Enjoy longer daylight
Outdoor activities peak
P especially: Avoid overworking
Begin staying cool during hottest parts of day

Exercise:

V: Moderate, playful
P: Moderate, cooling (swimming ideal)
K: Maintain activity, can reduce intensity slightly

Herbs & Teas:

Cooling teas: mint, rose, hibiscus
Aloe vera juice for Pitta
Coriander for cooling digestion

Practice Highlight:

Evening Nature Time - Enjoy sunset walks, outdoor dinners

☀️ SUMMER MONTHS

JUNE

Season: Early Summer | Dominant Dosha: Pitta rising

Climate Qualities:

Hot, bright, intense, active

Focus This Month:

Begin Pitta management. Balance activity with cooling rest.

Diet (All):

COOLING foods essential
Raw salads at lunch (only season for this!)
Sweet, juicy fruits: watermelon, grapes, coconut
Coconut water, mint water
Avoid: Spicy, sour, salty, fried
P especially: Minimize tomatoes, citrus, garlic

Lifestyle (All):

Exercise during cool morning/evening
Afternoon rest if possible
Swimming, water activities
Loose, light, natural fiber clothing
P especially: Avoid midday sun, overworking

Exercise:

V: Gentle, early morning
P: Swimming, moderate morning/evening exercise only
K: Morning exercise, can continue vigorous

Herbs & Teas:

All: Cooling herbs essential
Rose, mint, coriander, fennel
Aloe vera juice (1-2 oz daily)
Coconut water

Practice Highlight:

Sheetali Pranayama (Cooling Breath) - 10 minutes midday

JULY

Season: Peak Summer | Dominant Dosha: Pitta maximum

Climate Qualities:

HOT, intense, bright, potentially drying

Focus This Month:

Maximum Pitta balance needed. Even non-Pitta types need cooling.

Diet (All):

Continue cooling diet strictly
Sweet, bitter, astringent tastes
Room temperature or cool (not ice-cold) drinks
Fresh cucumber, coconut, leafy greens
Minimize: All heating foods, alcohol, caffeine

Lifestyle (All):

Slow down pace
Avoid overworking
Practice patience and letting go
Moonlight activities (walks, meditation)
P especially: Practice non-competitiveness

Exercise:

All: Minimal intensity
V: Gentle, cool hours only
P: Swimming primarily, avoid heating exercise
K: Early morning only, moderate intensity

Herbs & Teas:

Maximum cooling: rose, mint, hibiscus
Aloe vera continues
Coriander for digestion
Shatavari for balance

Practice Highlight:

Moon Bathing - Sit in moonlight 10-15 minutes for cooling energy

AUGUST

Season: Late Summer | Dominant Dosha: Pitta peak, beginning decline

Climate Qualities:

Hot but beginning subtle shift toward autumn

Focus This Month:

Continue Pitta cooling. Begin preparing for autumn transition.

Diet (All):

Continue cooling foods
Can begin introducing slightly more warming spices
Sweet fruits continue
Begin gradual transition toward cooked foods

Lifestyle (All):

Enjoy last full summer activities
Begin subtle routines
V: Start preparing for autumn grounding
P: Continue cooling practices

Exercise:

Continue summer guidelines
K: Can increase intensity slightly

Herbs & Teas:

Continue cooling herbs
Begin adding neutral herbs
Ashwagandha can be reintroduced for V

Practice Highlight:

Transition Meditation - Reflect on summer lessons, prepare for autumn

🔄 SEASONAL TRANSITION PERIODS (Sandhis)

The 2 weeks before and after each seasonal change are especially important:

During Transitions:

Diet:

Simplify meals
Easier-to-digest foods
Avoid heavy, complex meals
Kitchari is ideal transition food

Lifestyle:

Extra rest
Reduce stress
Gentle detox
Extra self-care

Practices:

Daily meditation
Gentle movement
Adequate sleep
Reduce travel

📋 MONTHLY CHECKLIST

At the Beginning of Each Month:

☐ Read this month's guidelines ☐ Identify 2-3 key dietary changes to make ☐ Plan 1-2 lifestyle adjustments ☐ Purchase any needed herbs or ingredients ☐ Adjust exercise routine as recommended ☐ Set monthly wellness intention ☐ Review previous month's progress

Weekly Check-In:

☐ How is my digestion? ☐ How is my energy? ☐ How is my sleep? ☐ Am I following seasonal guidelines? ☐ What adjustments do I need to make?

🎯 DOSHA-SPECIFIC YEAR-AT-A-GLANCE

VATA CONSTITUTION:

Thrive Months: May, June, July, August Challenge Months: September, October, November Focus: Extra grounding autumn/early winter

PITTA CONSTITUTION:

Thrive Months: October, November, December, January, February Challenge Months: May, June, July, August Focus: Maximum cooling late spring/summer

KAPHA CONSTITUTION:

Thrive Months: July, August, September, October Challenge Months: January, February, March, April Focus: Maximum activity/lightness late winter/spring

🌿 YEAR-ROUND STAPLES

Keep these always:

Ginger (fresh and powdered)
Turmeric
Cinnamon
Cumin, coriander, fennel (CCF)
Ghee or coconut oil
Tongue scraper
Your dosha-appropriate massage oil
Quality herbal teas

Seasonal Rotation:

Autumn/Winter: Warming herbs (ashwagandha, cinnamon, ginger)
Spring: Detox herbs (triphala, nettle, dandelion)
Summer: Cooling herbs (mint, rose, coriander, aloe)

📊 SEASONAL WELLNESS TRACKING

Print and use monthly:

Month: __________

My Dosha: __________

Current Season: __________

Dominant Dosha This Season: __________

My Focus This Month:

Dietary Changes: ☐ ___________________________ ☐ ___________________________

Lifestyle Adjustments: ☐ ___________________________ ☐ ___________________________

Herbs/Supplements: ☐ ___________________________

Exercise Plan:

End of Month Reflection:

What worked: ___________________________

What needs adjustment: ___________________________

Energy level (1-10): _____ Sleep quality (1-10): _____ Digestion quality (1-10): _____ Overall balance (1-10): _____

💡 PRO TIPS

Don't change everything at once - Implement 2-3 recommendations per month
Your dosha matters most - Follow your constitutional guidelines + seasonal adjustments
Climate varies - Adjust timing based on YOUR local weather (Southern hemisphere reverses seasons)
Listen to your body - Guidelines are starting points, not rigid rules
Transition periods are key - Pay extra attention during seasonal changes
Consistency > Perfection - Some seasonal alignment beats none
Track and adjust - Notice what works for YOUR unique body

🎁 BONUS: Seasonal Recipe Ideas

Autumn:

Butternut squash soup
Root vegetable curry
Warm oatmeal with dates and cinnamon

Winter:

Hearty lentil stew
Golden Milk nightly
Kitchari with ghee

Spring:

Detox kitchari
Steamed vegetables with lemon
Nettle soup

Summer:

Fresh salads with cooling cucumber
Coconut curry (mild)
Fresh fruit with mint

Full recipes available in our Wellness Journal blog!

📚 Additional Resources

Learn More:

Understanding Your Dosha (blog post)
Ayurvedic Morning Rituals (blog post)
Golden Milk Recipe (blog post)
Seasonal Wellness Deep Dive (blog post)

Products to Support You:

Rishi Energy - Adaptogenic formula for all seasons
High-quality massage oils
Herbal teas and spices

Connect:

Instagram: @pranaelements
Email: support@pranaelements.com
Blog: www.pranaelements.com/blog

🙏 Final Wisdom

"When we align with nature's rhythms, we don't resist life—we flow with it."

Seasonal living isn't about perfection. It's about awareness, adaptation, and honoring the natural cycles that have governed life on Earth for millions of years.

Start where you are. Use what you can. Notice what changes.

Your body knows these rhythms. You're simply remembering.

Namaste 🙏

May you dance in harmony with the seasons.

This calendar is for educational purposes. Consult healthcare providers for personalized medical advice.