Spring marks the Kapha season in Ayurveda, a time when earth and water dominate, snow melts, and the air grows heavier and more moist. After months of winter stagnation, dense foods, and slower rhythms, the body naturally craves lightness, movement, and renewal. This seasonal shift makes spring the ideal time to reset digestion, boost circulation, and re-energize the body through intentional movement.
This full-body bodyweight workout uses light, energizing, and gently warming movements to help you move out of winter and into spring feeling stronger, buoyant, and more aligned. These exercises coincide with spring’s balancing principles: lightness, circulation, digestive support, mobility, and gentle cardiovascular stimulation. Remember to focus on steady breathing, smooth transitions, and controlled movement rather than speed.
Training Philosophy by Experience Level
Here’s what you need to focus on during this workout, depending on your level.
Beginner
Build trust first.
Focus on simple movements, steady breathing, and controlled pacing.
The goal is to feel stronger, confident, and better after each session, not exhausted.
Intermediate
Strength with discernment.
Introduce longer holds and intentional rest.
For sustainable strength, progress comes from precision and consistency, not intensity.
Advanced
Refining capacity.
Emphasize slower tempos, strategic loading, and nervous system regulation.
Train to support longevity and joint health for lasting strength.
1. high knees
Beginner:
30 seconds
Intermediate:
45 to 60 seconds
Advanced:
60 to 75 seconds
Stand tall with your feet hip-width apart. Rapidly alternate bringing your knees up in front of your body while simultaneously raising the opposite arm in a marching motion.
TIP: Beginners can keep the pace slower and controlled.
2. Pulsing Squat with Chest Expansion
Beginner:
Six to eight reps
Intermediate:
10 to 12 reps
Advanced:
12 to 15 reps, with a two-second pause at the bottom
Space your feet shoulder-width apart. Bend your knees to lower into a squat. Pulse up and down using a small range of motion while moving your arms forward and back.
TIP: Keep your chest lifted from start to finish.
3. extended walkout
Beginner:
Four or five reps
Intermediate:
Six to eight reps
Advanced:
Eight to 10 reps, with a two- to three-second pause at full extension
Stand with your feet under your hips. Fold forward, place your hands on the ground, and walk your hands out until they are under your head. Immediately reverse to standing.
4. Elevated Lunge with Overhead Arc
Beginner:
Five reps (per side)
Intermediate:
Six to eight reps (per side)
Advanced:
Eight to 10 reps (per side), using a slow tempo
Stand in a wide staggered stance with your front foot on a small platform. Bend both legs to lunge. Hold this position as you raise your arms overhead, then lower them as you twist to the side of your front leg. Finish your set, then repeat on the other side.
TIP: Track your front knee behind your toes.
5. Lateral Glide Step
Beginner:
20 to 30 seconds
Intermediate:
30 to 45 seconds
Advanced:
45 to 60 seconds
Take a large jump out to the side, sweeping one leg behind the other in a skating motion. Continue, moving side to side.
6. Seated Posture Reset Hold
Beginner:
Three breaths
Intermediate:
Five breaths
Advanced:
Six to eight breaths with longer exhales
Sit tall on the ground. Extend your arms at your sides, lengthening them and stretching through the chest with every breath.
TIP: For an even deeper stretch, reach your arms slightly behind your body.
Join the Movement
If this message speaks to you, join the The Savvy Soul Circle, where you’ll merge science and soul, season by season.
Visit doctorwuwellness.com/monthly-membership for more.
Photos by Paul Buceta
