Shishira Ritu: Late Winter in Ayurveda, Food and Routine

Shishira is the late winter of the Ayurvedic year, the cold, dry and windy season that falls roughly from mid January to mid March in northern and central India. It is the last of the cold seasons before spring. The classical texts describe it as very similar to the early winter that comes before it, Hemanta, but with more cold, more dryness and more wind.

According to the tradition, this season is when kapha, the dosha linked with moisture and structure, accumulates in the body, even as the dry wind and cold are said to affect vata. This page describes what the Ashtanga Hridayam and the other texts recommend, what a modern reader might take from it, and where to take care. It is a tradition and not a medical programme.

The season as the texts describe it

Shishira belongs to the first half of the year, adana kala, when the Sun begins its northward course. The tradition teaches that the Sun starts to draw moisture from the world, so the air is cold and dry, with a biting wind. The texts note that the body is still described as strong at this time, as it was in Hemanta, though less so as the season goes on.

In the doshic scheme that the texts use, the cold and damp quality of the season is said to lead kapha to build up quietly. That accumulation is not a problem in itself in the tradition’s terms. It is the first stage that, according to the texts, can lead to disturbance when the warmth of spring melts it. Readers who want the full pattern will find it in the ritucharya overview.

What the texts advise

The Ashtanga Hridayam gives Shishira much the same regimen as Hemanta, with the added instruction to keep out the cold wind.

Food. Because the cold is said to keep the body’s heat inside and so strengthen digestion, the texts advise food that is sweet, sour and salty in taste, and warming, unctuous and nourishing. Old grains, wheat, preparations with ghee and sesame, warm soups and warm drinks all appear in the classical lists, along with meat soups for those who eat meat. Cold drinks, dry foods and light, drying meals are said to be unsuitable now, because strong digestion is thought to consume the body itself if it is not fed.

Oil massage. Oiling the body, as described in self-massage, is especially recommended in this season, followed by exposure to the Sun and a warm bath. The texts list this as a way of coping with the dry cold.

Clothing and living space. The advice is to stay warm, in heavy, warm clothing, and in rooms away from the draught. The classical texts describe warm, enclosed spaces, and heating with fire.

Exercise. Vigorous exercise is described as suitable in this season, in line with the half-strength rule in exercise by dosha. Stopping when sweat appears and the breath quickens is still the rule.

Sleep. Sleeping in the day is generally discouraged, as it is for most of the year, except in summer.

Turning it into modern habits

The underlying ideas are easy to carry over to a cold and dry month.

• Keep warm, especially the head, neck, hands and feet.
• Eat regular, warm, freshly cooked meals, and drink warm water or soup rather than only cold drinks.
• Moisturise dry skin. A plain oil or moisturiser after a bath is a simple version of the traditional oiling.
• Stay active. Winter light and activity both help mood and energy.
• Get outdoors in daylight where you can, wrapped up against the wind.

What modern research says

There is no research that tests the Ayurvedic Shishira regimen. Some pieces of ordinary advice overlap with it. Keeping warm, staying active and eating regular warm meals are sensible in cold weather, and moisturising reduces dry skin for many people. There is evidence that exposure to cold air can aggravate some chest and heart conditions, and that regular daylight and activity help mood in dark months. On the other hand, the idea that strong winter digestion needs heavy, oily food does not match modern nutrition guidance for everyone, and heavy ghee-rich, sweet or salty food can be unsuitable for people with heart disease, high blood pressure, high cholesterol or diabetes. The statement that kapha accumulates in this season has not been tested.

Safety notes

• Heavy foods. If you have heart disease, high cholesterol, high blood pressure, diabetes, fatty liver or are overweight, do not increase ghee, sesame, sugar or salt without advice from your doctor or dietitian.
• Sesame. Sesame is a common allergen. Use no sesame if you are allergic.
• Oil massage. Follow the cautions in the self-massage guide, including a patch test, avoiding broken skin and watching for slippery floors.
• Cold and heart. People with heart or lung conditions should take advice before exercising in cold air, and should be careful with sudden effort, such as shovelling snow.
• Heating. Take care with open fires and heaters, which can cause burns, fires and carbon monoxide poisoning. Fit a carbon monoxide alarm.
• Elderly people and young children lose heat easily. Keep rooms warm and ask a doctor if they seem unwell.
• Winter low mood. If low mood, tiredness or loss of interest lasts more than a couple of weeks, see a doctor.
• Do not stop or change any treatment on account of the season.

Moving on

As Shishira ends, the texts describe a slow shift toward spring. The week or so around the change is covered in ritu sandhi, and the season that follows in Vasanta. If you live outside India, living by the seasons outside India explains why the date may not match your own winter.

This page describes a tradition and not medical advice. See our medical disclaimer and speak to a doctor about any health concern before changing your diet or routine.

Frequently asked questions