I adore this time of year for the longer hours of sunlight, the hopeful colour of the daffodils, and the seasonal yield of nourishing greens. The Spring Equinox marks the start of renewed “Prana” or life energy. This natural energy shift brings new life, new beginnings, and an opportunity to reset our own biorhythms.
Shedding the darker and colder days of winter can make you feel physically and emotionally lighter. This is partly due to the greater hours of daylight but also to our natural synergy with the seasons. A spring cleanse can optimise this time.
In Ayurveda, Ritu Sandhi is the transition period between seasons, a vulnerable time physically, mentally, and emotionally. This two-week period between seasons can bring about Doshic aggravation if we don’t balance the seasonal shift. This makes it the best time of the year to cleanse and commit to self-care practices.
A spring cleanse, known as Langhana, is a way of lightening the load on the body. It is gentle yet deeply nourishing. Unlike some cleanses that rely on a mono diet of Khichadi (which is Brhmana, or nourishing food, rather than cleansing), a traditional Ayurvedic cleanse follows a different approach.
Usually it consists of four phases: Preparation, Active Cleansing, Reintroduction, and Rejuvenation. Ideally, this process lasts 21–28 days. However, if you have a busy lifestyle or prefer a shorter, gentler cleanse, you can still benefit from a simpler version at home. These are my foundational tips for a Spring Cleanse at home. A 14-day cleanse is optimal, but even a week can be beneficial.
10 Steps to a Lighter, Healthier Spring
1. Eat Lighter, Nourishing Foods
Favor a light, simple, and clean diet, focusing on seasonal fruits and vegetables. Avoid sugar, alcohol, coffee, caffeine, meat, dairy, and processed foods. Instead, opt for organic whole grains (wholegrain rice, amaranth, buckwheat, quinoa), leafy greens, and antioxidant-rich fruits.
2. Eat Seasonal Foods
Align with spring energy by eating fresh, seasonal produce. Reduce heavy root vegetables and embrace lighter, high-water-content vegetables. Make simple yet nourishing soups, stews, or stir-fries that are easy to digest.
3. Support Agni and Cleanse Toxins
Strengthen Agni (digestive fire) and burn Ama (toxins) by incorporating digestive herbs like Trikatu (one capsule before meals) or Agnimantha and for gut cleansing, Triphala (two capsules at night) or TriCleanse. Gentle fasting for a few days can also reset the digestive system.
4. Stay Hydrated
Sip warm water throughout the day (at least eight glasses). Ayurveda recommends warm water to aid digestion, support the lymphatic system, and prevent toxic buildup in the skin, kidneys, and gut. Start your day with warm lemon water and a touch of manuka honey to reduce built-up Kapha.
5. Dry Brushing for Lymphatic Flow
Use a body brush before your morning shower with upward strokes toward the heart and downward strokes from the head. This gently stimulates the lymphatic system and promotes circulation.
6. Abhyanga for Detoxification
Daily self-massage (Abhyanga) is a deeply beneficial self-care practice. Abhyanga helps to loosen and move toxins stored in the tissues toward the digestive tract so that they can be eliminated. Apply warm Dhanvantari Tailam or sesame oil before your shower to activate the skin’s energy, enhance blood circulation and offers a gentle push towards better Ama elimination as well. This also pacifies Vata dosha.
7. Detox with a Soak
Take a bath with magnesium flakes or Epsom salts to enhance detoxification and relaxation.
8. Jal Neti and Nasya for Respiratory Health
Spring is the season when Kapha dosha can become aggravated, leading to congestion, allergies, and sinus issues. Jal Neti, a yogic nasal rinse with saline water, helps clear mucus, allergens, and pollutants from the nasal passages, supporting easier breathing and reducing seasonal sensitivities. Following this with Nasya—the application of medicated oil into the nostrils—further enhances cleansing. Nasya oil, such as Anu Tailam, lubricates and nourishes the nasal passages, preventing dryness and irritation. This practice strengthens the respiratory system, sharpens the senses, and promotes mental clarity, making it an essential step in a spring cleanse.
9. Connect with Nature
Spend time outdoors, take long walks, breathe in the fresh spring air, and soak up the extra vitamin D from the sun.
10. Establish a Routine
Maintain a structured routine with consistent meal and sleep times. Prioritise rest and nourishment during the cleanse.
Embrace the Transition
Ritu Sandhi is nature’s way of giving us space to let go of the past season and prepare for the next. It’s the perfect time to refresh practices and routines that nourish our bodies and minds while aligning with nature’s rhythms.
Cleansing can be profoundly beneficial but honour your own process and timing. Ayurveda meets us where we are, so even if you're not ready for a full Panchakarma, you can still experience the benefits of a simple Ayurvedic cleanse.
Start where you are, progress at your own pace, and seek support when needed. Over time, these practices become more natural and rewarding. Embrace spring as an opportunity to propel yourself into your next chapter, one of growth, freedom, expansion, and fulfilment.
May this season bring you joy, renewal, and balance!
