One of the most common questions I get from my students is how to develop a personal asana practice. Ayurveda, yoga’s sister science, offers clear and practical insight into how to do just that. It helps you understand your constitution, current imbalances, and even your mental tendencies, all of which influence the kind of practice that will serve you best. 

Ayurvedic yoga doesn’t mean you have to practice in a particularly different way. It simply means taking into account your energy levels, environment, time of day, and your current state of body and mind. 

It’s about choosing asana, breath work, and an intention or focus that supports balance. 

For example, if you're feeling scattered and wired, you might benefit from grounding and slower-paced practices. If you're feeling dull or stuck, you might need something energising to stimulate circulation and motivation. 

Below are some introductory general guidelines for ways to approach your practice that support the doshas, based on both physical attributes and the influence of the maha guna (sattva, rajas, tamas).
When Vata Dosha is Dominant: Grounding and Steadying
When Vata is dominant, you might experience feeling energetic, creative, and adaptable. But when it tips out of balance, you might start to feel anxious, distracted, and overwhelmed. 
Qualities to balance: Light, cold, dry, mobile, irregular 
Supportive qualities: Warmth, stability, routine, grounding 
Practice Tips: 

• Choose slow, steady sequences with repetition 

• Focus on breath-led movement and long holds 

• Grounding poses like forward folds, squats, and seated work 

• Practice at the same time each day for rhythm 

Maha Guna Insight: In sattva, Vata shows up as joyful, creative, and connected. In rajas, it can become anxious and erratic. In tamas, this might lead to depression or fear. A steady, calming practice supports sattva and reduces overwhelm. 

When Pitta Dosha is Dominant: Cooling and Soothing
When Pitta is dominant, you might feel focused, determined, and strong. But when it's in excess, you might start to feel overheated – physically and mentally – leading to burnout, irritation, or perfectionism.
Qualities to balance: Hot, sharp, intense, focused, driven 
Supportive qualities: Cool, soft, receptive, relaxed 
Practice Tips: 

• Choose a moderate pace; avoid pushing yourself 

• Incorporate twists, side bends, and cooling breath practices 

• Avoid overly heated practices or competition 

• Include time in savasana and meditation 

Maha Guna Insight: Sattvic Pitta is perceptive, courageous, and dynamic. In rajas, it becomes controlling and critical. In tamas, it can turn to destructive anger. A softening practice allows Pitta to maintain focus without tipping into fire. 

When Kapha Dosha is Dominant: Stimulating and Uplifting
When Kapha is dominant, you might feel loving, stable, and nurturing. When imbalanced, you might feel heavy, sluggish, or unmotivated.
Qualities to balance: Heavy, slow, cool, oily, steady
Supportive qualities: Lightness, stimulation, warmth, movement
Practice Tips: 

• Choose dynamic, energising practices 

• Include standing poses, backbends, and quicker transitions 

• Short holds and continuous movement can help break inertia 

• Practice in the morning to uplift the energy for the day 

Maha Guna Insight: Sattvic Kapha is loyal, patient, and compassionate. In rajas, it can become overly attached and self-centred. In tamas, it shows up as dullness and apathy. An invigorating practice supports mental clarity and energy. 

Your personal practice doesn’t have to be complicated. The more it supports your constitution and lifestyle, the more sustainable it becomes, and this can be achieved through observing three simple steps: 

• Start with awareness. Which dosha feels dominant, and how are you feeling today? 

• Adapt as needed. You don’t need a brand new sequence every time. Create a standard sequence for yourself and make small adjustments as needed each time you practice. 
• Aim for sattva. Aim for your practice to support the cultivation of clarity, steadiness, and compassion through taking a mode of goodness approach.
  
  

Want to go deeper? Our Yoga Teacher Training and Ayurvedic Wellness Coaching courses explore this and more in practical, empowering ways. Learn to understand yourself and support others, through a grounded, spiritual, and holistic path of wellness and yoga. Both currently 50% off until June 30th, 2025!