Yoga that is warming, invigorates circulation, encourages the expectoration of excess mucus, and makes the mind/body feel light and clear is beneficial to kapha dosha.
Reducing Kapha with yoga practice must be achieved in a gradual, step by step manner. Along with awakening the body, we must awaken the senses, the breath, the imagination, the emotions, and the subtle spiritual realms which are related to the elements of fire, air and space.
Do an active and warming asana practice to stimulate metabolism and circulation. Work postures that create sweating and sustained intense physical effort. However, if there is excessive muscular effort then Prana does not move properly in the channels. This will obstruct the proper flow of kapha which upsets the nervous system. The body will in turn try to stabilize this by creating more kapha. It is very important to understand that effort and sweating are not the only important factors for kapha reduction. It is necessary to protect the balance of Vata Dosha while doing things specific for reducing kapha.
Practice Yoga in the morning. Include Sun Salutations and fluid vinyasas between standing poses to encourage the elimination of physical, mental, and emotional stagnation or heaviness. Standing forward bends and twists are useful to wring kapha dosha out of the lungs, stomach and liver. Downward Facing Dog (Adho Mukha Svansana) is good for lung and sinus congestion.
During the practice of asana, incorporate a deep breath with an emphasis on a gentle exhalation retention. A smooth, rhythmic breath while performing the postures, particularly Sun Salutations, is key for maintaining concentration and ensuring that prana spreads the heat equally throughout the body. When you work this way you will actually sweat less because the heat stays inside in the body. This inner heat melts excess kapha in your tissues so the body can eliminate it. If the breathing is erratic or overly aggressive it disturbs both fire /pitta and air/vata doshas so kapha won’t budge. It might even increase slightly as a response to the stress.
Skull-Shining Breath (Kapalabhati) and Bellows Breath (Bhastrika) are excellent for reducing excess kapha. These breaths are intense by nature and should be learned from a skilled instructor before practicing them.
Forms of meditation that reduce emotional and mental sluggishness and attachment.