Eight - Santosha Yoga Institute...As a general overview, here are some foods prescribed in Ayurvedic medicine, which can be used in the specialised diets we can adopt in order to balance

EightModule

A Y U R V E D A

Module08 Learning Objectives

1. Provide an understanding of the role of Ayurvedic practices in yoga

2. Provide an understanding of classification systems used in Ayurveda to assist in maintaining health

3. Provide a general outline of suggested Ayurvedic practices to be performed as part of a daily regime to maintain health

4. Provide an understanding of the role of the three guna’s and five elements in Ayurveda

5. Provide an understanding of the three basic body constitutions of Ayurveda and suggested health modifications for each one

6. Provide an in-depth understanding of the doshas

7. Provide an understanding of the doshic times of the day and practices associated with each

8. Provide a brief understanding of the sub-doshas

9. Examples of doshic imbalance according to Ayurveda

AYURVEDAModule5

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 4

Introduction

This module focuses on Ayurvedic health and diet and discusses the relationship between Ayurvedic and yogic practices. As you broaden your knowledge about

these historic traditions while working through this chapter, you will be asked not only to study and reflect upon the written material, but also, to assess your own current health and mindset in Ayurvedic terms. Self-assessment, you shall find, is a very important part of learning in the tradition of Ayurveda.

Before getting started, here is a list of Ayurvedic recommendations that can help you along your path of learning. This is a suggested daily regime, and it is important that you begin to implement as many of these suggestions in your daily life as you can, as the benefits will be rewarding and complimentary to your ongoing yogic journey and training.

Overview and Recommendations

1. If possible, wake up by 6am. Sages tell us that early-rising is the single most effective action in the promotion of good health, happiness, and longevity.

2. Once you have arisen, the first thing you should do is scrape your tongue, clearing it of the toxins your body has excreted during the night. Then, you should clean your teeth.


3. Give yourself Nasya; a few drops of oil in each nostril, and oil massages around the eyes.

4. Give yourself Gundish; a tablespoon of oil swished well around your mouth and squeezed through your teeth to draw toxins out and eliminate them.

5. Take a half of a teaspoon of Triphala powder (straight or mixed with a little honey or ghee), or two to three capsules. Follow with a drink of ginger, lemon and honey.

6. Give yourself an oily, full body massage, using black sesame oil, and constantly massaging toward your heart with firm strokes.

7. Evacuate your bowels. 8. Shower or wash, using warm (not hot) water, and finishing with cool water. 9. Do some stretches or other exercise. Try yoga, brisk walking, or whatever

form of exercise suits your bodily constitution and state of health. 10. Eat some nourishing food that is appropriate for your bodily constitution

(about which you will soon learn more) and begin to eliminate junk foods like coffee.

11. Throughout the day, follow the simple Ayurvedic cleansing practice of sipping three to four cups of plain, hot water between meals. This helps to remove toxins from your body, whilst also bringing about psychological benefits.

12. Before bed, give yourself a warm oil foot massage, as this will deepen your sleep.

13. Prior to falling asleep, spend a few minutes letting go of your day, and then remember your true reality before sleeping.

Journal Entry 14

Follow as many of these steps over the course of a five-day period. Take notes of your progress, challenges, and examples of increased health. Then, write a one paragraph blog that includes a summary of your reflections.


Introduction to Ayurveda

Ayurveda is a traditional system of medicine native to India, which dates back over five thousand years. In the West, Ayurveda is known to many as alternative medicine. In Sanskrit, the word ‘Ayurveda’ is a combination of the terms ‘ayus’, meaning life, and ‘veda’, meaning science.

The World Health Organization refers to Ayurveda as “the World’s oldest, most ancient, scientific, holistic, complete, natural system of healthcare.” Ayurveda is not just a system of healthcare, however, like yoga, it is a complete approach to living, spirituality and wellness.

Ayurveda is derived from a philosophy of creation called Samkhya, which we reviewed in the first chapter of this course. The ancient rishis, or seers, perceived the Samkhya philosophy during intense periods of meditation and religious practice. Samkhya is considered to be the oldest school of Indian philosophy, and also the thought system from which other, similar philosophies originated. In fact, Samkhya is said to be the philosophical foundation for all oriental culture, including Buddhist and Hindu cultures, and it is considered to hold the key to oriental symbolism.

Yoga, which is also inspired by Samkhya theory, and Ayurveda, are closely related. Both of these traditions are spiritual and sacred sciences that originated from the Vedic tradition in India, and both systems profess an ultimate aim of uniting people with the Divine. Therefore, as practitioners and teachers of yoga, we will benefit greatly from a basic knowledge of Ayurveda.

Ayurveda provides specific dietary guidelines to create and maintain health, as well as to alleviate symptoms of illness and disease. But just like yoga, Ayurveda must be practiced in order to be understood.

While diet and health-awareness alone will not cure deeply ingrained diseases, many illnesses can be reduced or eliminated simply through adjustments in diet and eating habits. Ayurveda therefore, emphasizes the need to be aware of what we are eating, when we are eating, and how we are eating. According to Ayurveda, eating habits not conducive to health, must be changed to stop the formation of new ‘ama’, or toxins.


Eating habits, like all habits in fact, are determined by the balance of mental gunas, or qualities, which are described in the Ayurvedic tradition as ‘sattwa’, ‘rajas’, and ‘tamas’.

Rajasic and tamasic dominance in the mind leads to eating and lifestyle habits which are counterproductive to health. For example, we may know that coffee is bad for us, but the rajasic quality in our minds makes it the case that we are unable to put a stop to this addiction. Later in this chapter, we will study the gunas in greater detail, and you will be asked to assess your own mental qualities through a comprehensive quiz.

But to get us started, below are the broadest and most important general dietary guidelines that Ayurveda provides:

1. Reduction and elimination of ama from the system 2. Increasing the digestive fire and improving assimilation 3. Increasing Sattwa in the mind 4. Reduction of symptoms of digestive dysfunction 5. Clearing of chronic disease (this takes time)

Ayurveda recognizes six tastes that make up complete nutrition as listed in the table below.

Taste Elemental combinationSweet Earth + WaterSour Earth + FireSalty Fire + WaterPungent Fire + AirAstringent Air + EarthBitter Air + Ether

Later we shall learn how these elements are related to what are called ‘doshas’, and how we can use our knowledge of the elements in order to balance our own particular dosha.


As a general overview, here are some foods prescribed in Ayurvedic medicine, which can be used in the specialised diets we can adopt in order to balance our particular dosha. Very soon, you will know which of these items you ought to add to your pantry.

• Sweet – almonds, grains, dates, fennel, raisins, raw sugar, milk, honey • Sour – lime, raspberries, yoghurt, fermented foods, lemon, alcohol• Salty – salt, soy sauce, seaweed, miso• Pungent – hot peppers (cayenne, chilli, black pepper), garlic, mustard, ginger,

thyme, cinnamon• Bitter – dandelion coffee, green-leafy vegetables (rocket, spinach), burdock • Astringent – chickpeas, green beans, unripe bananas, turmeric, alfalfa,

sprouts, pomegranates

The Three Gunas

Ayurveda emphasizes cultivated awareness of what we are eating, when we are eating, and how we are eating. Eating habits not conducive to health must be changed to stop the formation of new toxins. As mentioned previously, our eating habits are determined by the particular balance of our mental gunas, or qualities, including sattwa, rajas and tamas.

A sattwa mindset is what we should aim for. Rajasic and tamasic dominance in the mind lead to eating and lifestyle habits which are counterproductive to health. In order to assess your own mental constitution (and that of your students), you can make use of the following chart:


Lifestyle factors Sattwa Rajas Tamas

Diet Chooses vegetarian

Chooses some meat Heavy meat

Drugs, Alcohol & Stimulants Never uses these Occasional use Frequent use

Sensory impression

Calm, pure and balanced

Restless and agitated Disturbed

Need for sleep Little Moderate Great

Sexual urge Infrequent loving Moderately lustful Excessive lustfulness

Control of senses Good Erratic Almost no control

Speech Calm and peaceful Agitated and forceful

Dull and monotone

Cleanliness Meticulous Disorganized Unhygienic and messy

Work Selfless Self-centered Unconcerned, lazyAnger Rarely Prone to Frequent outburstsFear Fearless Sometimes Frequent episodes

DesireVery few, usually noble, ones for others

Many, self-centered

Frequent low desires

Pride Modest, humble Some egocentricity Obvious vanity, openly displayed

Love Universal, unconditional

Narrow, conditional Absence of love

Violent behavior Never Sometimes Frequent

Attachment to money

Uses money to benefit others

Strongly attached to money

Excessive attachment to money

Contentment Often contented Often dissatisfied Always dissatisfied

Forgiveness Forgives easily With effort Holds long-term grudges

Concentration Very focused Regular distraction Always distractedMemory Good Moderate Poor


Will-power Strong Variable WeakHonesty Always Mostly NeverPeace of Mind Calm equanimity Restless Mainly agitatedCreativity High Moderate LowSpirituality Major part of life Occasional interest Mainly materialPrayer Daily Occasional NeverMeditation Daily Occasional NeverTotal Sattwa Rajas Tamas

The Five Elements

The elements of nature are the very same as the elements in our body. These fundamental principles which guide nature’s functioning are called ‘mahabhutas’, or cosmic elements. These cosmic elements are the underlying intelligences that give rise to the five elements in our body.

When manifested in our body, they are referred to as ‘doshas’. When manifested in nature, these elements are the basic building blocks of all existence and manifestation. Their coordinated interaction controls all functions in creation. The five elements are as follows:

1. Space or Ether is the empty, light, subtle, all-pervading, omnipresent and formless. It appears when the pure consciousness begins to vibrate, and it is associated with sound and the sense of hearing. We need space in order to live, move, grow and communicate. Psychologically, space gives freedom, peace, and expansion of consciousness. It is responsible for love and compassion. It also brings feelings of separation, isolation, emptiness, ungroundedness, loneliness, anxiety, insecurity and fear.

2. Air is light, clear, and mobile. Air is the second manifestation of consciousness, and it moves in space. Air is electrical energy because the electron moves because of the element of air. It is formless, but it can be perceived by touch, to which it is related. For example, we feel the roughness of the wind on our skin, and we also feel the dryness and roughness left behind. Air expresses itself in the movement of the muscles, the pulsations of the air,


and the expansion and contraction of the lungs. The flow of thought, desire and will are governed by the air principle. Air gives us happiness, joy and excitation. It is, along with space, also responsible for fear, anxiety, insecurity and nervousness.

3. Fire is hot, dry, sharp, penetrating and luminous. When air begins to move it generates friction, which produces heat or fire. Fire is radiant energy. On the atomic level, the atom generates heat and light in the form of a quantum wave. Fire is active and changeable. In our solar system, the sun is the source of fire and light. In our body, our biological fire in the solar plexus regulates body temperature and metabolism, digestion, absorption and assimilation. Fire is associated with light and vision. Fire is intelligence. It is necessary for transformation, comprehension, appreciation, recognition and understanding. Fire is also responsible for anger, hatred, envy, criticism, ambition and competitiveness.

4. Water is fluid, soft, viscous, cold, dense and cohesive. It brings molecules together. Water is chemical energy. It is associated with the sense of taste, because without moisture, the tongue cannot taste anything. It exists in the body as plasma, cytoplasm, serum, saliva, nasal secretion, cerebrospinal fluid, urine and sweat. It is necessary for nutrition and to sustain life because without it, our cells could not survive. Water brings contentment, love and compassion. It also creates thirst, swelling and obesity.

5. Earth is heavy, hard, rough, firm, dense, slow-moving and bulky. It is the most solid of the five elements. It is neither hot nor cold. Earth is mechanical, or physical energy. According to Ayurveda, it is nothing but crystallized or solidified consciousness. It gives strength, structure and stamina to the body. Bodily structures like bones, cartilage, nails, teeth, hair and skin are derived from the earth element. Earth is associated with the sense of smell. It promotes forgiveness, support, groundedness, contentment and growth. It also creates attachment, greed and depression.

In both our outer and inner environments, the proportion and balance of these five elements is forever shifting. It changes with the seasons, the weather, the time of day, and the stage of one’s life. For health, and often for sheer survival, we have to continuously accommodate ourselves to these changes, by means of altering what we eat, what we wear, where we live etc. This is a balancing act, one of playing elements against each other.


Understanding Your Individual Constitution and the Prakruti

In order to individualise the basics of Ayurveda, it is first necessary to understand your own prakruti, or basic mind and body constitution. A positive consequence of this learning is that it will help you begin to balance yourself more deeply.

Your constitution is your own unique blend of the elements within your body and mind. Your prakruti is your original, unchanging body/ mind/ emotional state. It is a bit like our fingerprints, which remain the same throughout our lives regardless of our conditioning or life circumstances.

Emotional Characteristics Vatta Pitta Tamas

Performs Activity Very rapidly Moderate speed SlowlyMotivation, enthusiasm and excitability

Very easily Moderate speed Slowly

Mood Changes quickly Intense, changes quickly

Non-changing, steady

Cognitive or Learning Ability Very quick, easy Quick and ease Slow and

deliberate

Quality of MindQuick, creative, imaginative, restless

Sharp, penetrating intellect Stable

Memory Good short-term, poor long-term Intermediate Good long-term

Digestion

Inconsistent, delicate, varies between weak and strong

Usually strong Weak, slow and sluggish

Appetite Variable, can skip meals

Strong, consistent, uncomfortable skipping meals

Low, can skip meals without discomfort

Quantity of Food Eaten Variable Likes large meals Likes small meals


Taste Preferences Sweet, sour, salty Sweet, bitter, astringent

Pungent, bitter, astringent

Thirst Variable Frequent InfrequentFood Preferences Warm, moist foods Cool foods Warm, dry foodsDrink Preferences Hot Cold HotConsistency of Feces Hard, dry Loose, soft Well formed

Frequency of Bowel Movements Irregular Two or more times

per day Regular

Perspiration Moderate Profuse, with body odor Slight

Sexual Desire Small Moderate AbundantAmount of Sleep Required 5-6 hours 6-8 hours 8 or more hours

Quality of Sleep Light, easily interrupted

Deep and uninterrupted

Deep and heavy, sonorous

Speech Fast, omits words, digresses often

Fast, clear, articulate, precise Slow, clear, sweet

Total Vata Pitta Kapha

The following quiz will help you in identifying your individual constitution and can also be used to assist the constitutions of future students. As you complete the quiz, select the answer that best describes you, and then tally the number of points that you obtain for each category. However, keep in mind that if you wish to very firmly establish your prakruti, you should make an appointment with an ayurvedic doctor.


Physical Characteristics Vata Pitta Kapha

Shape of Face Thin, bony Oval, angular Round, square

Jawline Plain, elongated Medium fullness Full, attractive, broad jawline

Nose Narrow, deviated nasal septum

Straight, hooked FlaredUpturned nostrils

Broad, bulbous Wide nostrils

Eyes

Close together or far apart; small, sparrow- like and deepest; thin, scanty eyelashes

Sharp, intense, penetrating; brown, blonde or coppery eyelashes

Large, attractive and full “Doe eyes”Long thick eyelashes

Sclera Grey and dark yellow Reddish or glossy White, milky

Hair color, textureThin, coarse, dry and wiry; darker in colour, scaly

Thin, fine, soft, dark or red; early greying, early balding

Thick, glossy, firmly rooted, wavy and black

Facial skin, texture and complexion

Thin, dry, rough, cracked or scaly; veins are often visible, dark complexion

Moist, slightly oily, freckles, moles, “pockmarked” from previous inflammation, acne; coppery or ruddy

Pale, oily, soft and smooth

NeckThin prominent veins, arterial pulsations visible

Moderate thickness, muscular

Thickset, well covered, stump like

MusculoskeletalThin bones, little muscle bulk, little subcutaneous fat

Moderate bone structure, good muscle bulk, intermediate subcutaneous fat

Dense, thick bones; Great muscle bulk; greater subcutaneous fat


Tendons and veins Prominent Neither hidden nor prominent Deep and hidden

Anteroposterior diameter of chest

Narrow; reduced cardiorespiratory reserve

Intermediate, good cardiorespiratory reserve

Wide; great cardiorespiratory reserve

JointsPronounced, loose and rigid; crack and pop

Smooth, flexible; well- knit

Strong, well covered

Fingers Very short or very long

Medium length; square or oval

Thick, stubby, fleshy

Nails Short, often bitten, brittle and rough

Pink or coppery in colour

Thick, well-rooted, oily, soft glossy

Body Odour Little or no smell or perspiration

Strong, fetid, especially auxilia None

Body Weight Light Medium Heavy

Body temperature Low, cold extremities

High, always feels warm

Low, body feels cool

Teeth

Very small or very big, crooked; protruding, easily cracked

Moderate size, yellowish

Strong and large, white

Body Hair Scanty Moderate Thick and plentiful

Lips Dark, dry, cracked Soft, pink or copper coloured

Full, thick, moist and oily

Tongue

Thin, trembles, cracked (geographic), central deep furrow

Soft, pink or dark red, long pigment patches

Thick, fleshy, moist, pink

Rib Cage Prominent Not so visible Well covered, not visible

Abdomen Scaphoid Flat Round, flat, protruding


GaitErratic, uncoordinated, all limbs move

Steady, determined, controlled

Slow, glides along, ambles, plodding

Involuntary body movements

Twitching, jerking, fine tremors Body is usually still Body is usually still

Peculiar characteristics of eyes

Dry, frequent blinking

Light sensitive; easily reddened Teary or running

Total Vata PItta Kapha

Congratulations on successfully completing the quiz. But what, you may ask, does this newfound information mean? The following section, on doshas will provide you with an understanding.

Journal Entry 15

Upon completion of the quiz, write a one-paragraph reflection about your result.


Overview of Doshas

The study of doshas is the study of the particular elements operating our own bodies. There are a total of three doshas, and their details are outlined in this section. We are all a combination of these three doshas, though generally, one particular dosha is dominant in us (but not always). Knowing about our particular dosha makeup can give us insight into why we respond in certain ways to particular situations and it can also help us improve ourselves and our reactions to life events. However, bear in mind that no one specific dosha is best and furthermore, our doshas change throughout our lifestyle. Therefore, your dominant dosha today may not be your dominant dosha in the future.

• Vata is composed of space and air, and therefore has the characteristics of both of these elements. Vata is dry, light, cold, rough, subtle and mobile. The basic tendency of the Vata type is spontaneous change, which can become unpredictable.

• Pitta is composed of fire and water, and therefore has the characteristics of both of these elements.

• Kapha is composed of earth and water, and therefore has the characteristics of both of these elements.


Sidebar: Characteristics of Pitta

• Medium build, medium strength

• Strong digestion with good, sharp hunger

• Good overview qualities, so often good managers

• Tendency towards anger• Impatience and irritability

when under stress• Fair, ruddy skin, often with

moles and freckles• Intolerance to sun and hot

weather• Strong, impressive voice

(charismatic speakers)• Regular mental energy• Picks things up fairly quickly• Remembers things well• Regular meal habits• Blonde, light brown, or red hair

usually becomes bald or gray

Sidebar: Characteristics of Kapha

• Solid, powerful build• Great physical strength and

endurance• Steady energy, slow and

graceful action• Slow to anger, relaxed

personality• Skin will be cool, oily, pale and

soft• Slow to grasp, yet never

forgets• Good sleep• Tendency to obesity• Affectionate, tolerant and

forgiving• Tendency to be possessive and

lazy• Also tend to be relaxed and

deliberate, with possible imbalance of sluggishness, leading to tendency to be overweight

• Responsible for structure and stability in the body-mind

The Doshic Times of Day

The doshic times of day play an important role in Ayurvedic medicine, as specific herbs and cleansing practices take advantage of the qualities present during those times. We can use these times to structure our day and take advantage of the energies present in these specific time-frames.


6 – 10am Kapha:The water element elevates. Secretions flow from the tissues to the Gastro Intestinal (GI) tract.

10 – 2pm Pitta:Pitta secretions increase in the GI tract, increasing digestive and transformative time.

2 – 6pm Vata:Vata dominates, including greater movement. Elimination processes are more active.

6 – 10pm Kapha

10pm – 2am Pitta

2am – 6am Vata

Let’s put this into perspective, if we get up in the morning before 6am, which is Vata time, our meditation and communion with the Divine will be easier, as the clarity and spaciousness of Vata is more predominant at this time.

Then, once the Kapha time begins at about 6am, this water element aids the elimination of wastes, so cleansing practices will be more effective at this time.

Since Pitta dominates at lunch time, our food will be better digested at this time. Therefore, this is a good time to eat our main meal.

Predominant Doshas According to Age

Kapha – ChildhoodThis is the major period of growth and anabolic activity.


Pitta – Adolescence into AdulthoodThe transformation and assimilation of new ideas, and the growth into one’s life path, are pitta attributes, and are therefore most predominant in this stage of life. This period also marks intensified competition, striving, and passion.

Vata – Senior/Old AgeThis is the time when, traditionally, the raising of one’s family and life’s work is drawn to a close. During this age, the energy supports contemplation, wisdom, and a more inward state of being.

Overview of Sub-Doshas

Sub-doshas are the intricate intelligences of Vata, Pitta and Kapha functions in our body. The following diagrams illustrate the various sub-doshas, including their functions, and the places in the body in which they are located.

Bharajaka – lustre and complexion. Located in the skin. Alochaka – for visual perception. Located in eyes.Pachaka – digestion. Located in lower stomach/ small intestine

Prakruti from a Mental and Physical Point of View

Prakruti for Vata

A person with a Vata constitution generally moves around a lot and finds it difficult to remain still for long periods of time. They have a lot of nervous energy, and their emotions may constantly be up and down.

Vata people easily become addicted to vigorous exercise, because it temporarily exhausts them and therefore slows down their whirlwind bodies and minds for a while. However, this feeling does not last, and when such vigorous exercise is done excessively, the vata dosha can be increased in a detrimental fashion. Mild, regular exercise, which incorporates a contemplative element, is best for vata people.


Vata people require calming and warming yoga practices. Ideally, they should perform sitting postures every day for increased stability. To calm vata, the practitioner should practice deep breathing, and meditate in these postures as well. Standing poses which strengthen the lower body are also particularly beneficial for vata’s. Emphasize those standing poses that build strength, stability and calm.

Prakruti for Pitta

Pitta people like to excel and shine at what they do. This can sometimes inspire them to aggressively force their bodies and minds. They may take their high achievement mentality into yoga practice, where it is not appropriate. This can make them good at the technical side of yoga asanas, but in the process, they can lose the spiritual effect of the practice, which depends upon peace of mind. Pitta people are often overly ambitious, irritable or driven, and therefore cooling yoga practices for the mind and body are best for them.

Pitta people are benefited by postures that aim to release tension from the mid- abdomen, the small intestine and the liver, such as cobra pose, boat pose, and fish pose. Forward bends are usually good for pitta because they bring more energy to the mid abdomen, and have a cooling and grounding effect if done in a gentle manner.

Prakruti for Kapha

Kapha people usually tend toward a slow, steady and calm pace in life, which can easily lead to lethargy, laziness and excess body-weight. In such cases, their bodies and minds can become dull and stagnant. Kapha people actually need vigorous exercise, and it is acceptable for them to work the physical body to its limits.

Because their bones and joints tend to be very solid and strong, vigorous exercise does not pose the same risk of injury compared to, for instance, a vata person whose bones and joints can be very dry and brittle. When done regularly, weight will be kept at a stable level. More active exercise is required for them to stimulate their metabolism and increase circulation.


However, as kaphas are prone to heart disease and high cholesterol, care must be taken not to overstrain their hearts. Therefore, their practice must only be increased slowly in its intensity.

Generally, kaphas should be encouraged to do stronger exercise than they like, and they usually need to be taught to challenge themselves. Standing poses in general are good for them, particularly when combined with movement and stretching. Flowing, continuous movement series are also particularly good for kapha. Virabhasana and its variations are good, particularly when aimed at opening the chest, which is where kapha accumulates. Back bends are also usually good for kaphas because they open the chest and increase circulation to the head, where mucus tends to build up for them, blocking the senses and dulling the mind.

Disease Tendencies of the Three Qualities Vikruti – Or ImbalanceOur current state of imbalance, or Vikruti, is the best place to start in assessing our own health. Once we are fully aware of where we are in terms of mind, body and spirit, then we can take the necessary steps toward harmony and health.

We can group the most common Virkutis, or imbalances, under general headings. If your imbalance is under a specific dosha, then the first steps to return to balance would be to consult the relevant dosha balancing guidelines. For example, if your imbalance is one of vata, then you should turn to the vata guidelines for guidance on how to bring yourself back into balance.

Vata Vikruti

This imbalance is characterized by the following characteristics:


• Insomnia • Fatigue • Inability to relax • Restlessness • Low appetite • Worry • Distractedness • Decreased mental focus • Inability to think logical• Dry skin • Low stamina • Increased gas • Increased bloating • Lower back pain • Aching joints • Headaches • Cramps

In order to balance Vata, you should:

• Keep warm • Keep calm • Minimize intake of raw foods • Use oil dressings when you must eat raw foods • Eat moderately warm foods, such as heated, unhomogenized milk • Avoid extremely cold temperatures • Eat warm spices • Keep a regular routine • Take periods of rest and relaxation after intense work • Eat regularly • Make sure your food is moist and lubricated. Good foods to eat are soups,

hot drinks, and rice with a little ghee • Create a calm, safe and secure environment for yourself • Try sweet tastes like pumpkin, fennel, stewed apples and a little honeyAvoid

astringent and bitter substances, as they can increase bloating and cause gas


Pitta Vikruti


• Increased hunger • Increased body heat • Difficulty falling asleep • Fainting • Dizziness • Loose, smelly stool • Flatulence • Anger • Cold Pallor • Hostility • Impatience • Boils • Rashes • Acne • Increased body odour • Itchiness • Stress • Addictions

In order to balance Pitta, you should:

• Avoid excessive heat • Avoid excessive steam • Eat cooling, non-spicy foods • Drink cool, but not iced drinks • Exercise during the cooler part of the day • Avoid becoming too intense or single-minded in your working life • Meditate to create peace internally • Develop a loving and calm home life • Avoid excess oils, fried foods, caffeine, salt, red meat and hot spices • Emphasize fresh fruits and vegetables • Enjoy milk, cottage cheese and whole grains


• Also enjoy kitchari, mung dahl, almonds, egg whites, tofu, tempeh and paneer

• Also try cooling spices such as coriander, turmeric, saffron, dill, fennel, mint, parsley, cardamom and cumin

• Try some organic, raw sugar, but try to avoid honey as it is too heating • Get plenty of fresh air, and enjoy nature • Trust your feelings, and express them in ways that support you, and those

around you

Kapha Vikruti


• Decreased digestion • Increased salivary secretions • Lethargy after meals • Fluid retention • Pallor • Sleepiness • Laziness • Weight gain • Productive cough • Thick white moss on tongue • Asthma • Blocked sinuses • Dullness • Possessiveness • Depression • Greediness • Inability to change and adapt • Over-attachment

In order to balance Kapha, you should:

• Get plenty of exercise • Avoid heavy foods


• Keep active • Vary your routine • Avoid dairy foods (or have a little unhomogenised milk, warm and with

spices) • Avoid all iced drinks. Cold water is not OK • Avoid fatty and fried foods • Eat light, dry foods • Have regular massages to improve circulation and lymphatic drainage • Avoid sweets • Avoid excessive amounts of bread and pasta • Choose foods which are generally warmer in temperature • Avoid sweets• Welcome excitement and change into your life as much as possible

Journal Entry 16 Find 3 recipes (breakfast, lunch and dinner) that feature some of the ingredients recommended for your dosha.


8ModuleComprehension Check1. Match the pairs of words from the list below:

2. Write the following terms in Sanskrit:

a) Constitution b) Ancient medicine c) Mental qualities

3. Write a one-paragraph answer explaining why, what you eat is important to overall health.

4. Write an English translation for each of the following Sanskrit terms. If the term refers to a sub-dosha, explain the characteristics of the sub-dosha.

a) Alochakab) Samana c) Vikrutid) Doshase) Bodhaka

Study of medicine

ManifestedFive Elements

Constitution

Mental qualities

Gunas

Prakriti

Ayurveda

Dosha


f) Gundish g) Amah) Udanai) Tarkapaj) Vedusk) Nasyal) Prakrutim) Mahabhutasn) Alvambhakao) Apana p) Gunasq) Kledaka r) Prana s) Ayut) Shelshaka

5. Provide a brief answer (no more than one paragraph) to the following questions.

a) What are some of the key characteristics of your particular guna?

b) List the five elements, as well as three descriptive adjectives for each of them.

c) What are some of the foods traditionally prescribed as part of Ayurvedic practice?

d) What is the difference between prakriti and vikruti? e) What is the relationship between Ayurveda and Samkhya

theory? f) f) How has the World Health Organisation described

Ayurveda? g) What are the Pitta subdoshas? h) What are the doshic times of day? i) What is ‘sattwa’? j) What are the characteristics of Kapha?


6. Decide whether the following statements are true or false.

a) Students with a Vata prakriti and vikruti need a yoga practice to ground, nourish and stabilize

b) A person with a Pitta imbalance needs a yoga practice to challenge and stimulate the body and mind

c) A simple practice to help cleanse and eliminate toxins from the body is that of tongue scraping

d) The ultimate aim of Ayurveda is to be united with the Divine by bringing balance

e) Fire is the most important of the five elements, because it burns so brightly

f) Sages recommend waking up before 6AM to achieve increased health and wellness

g) Coffee is a recommended drink for people with a Kapha prakriti

h) People with a kapha imbalance sometimes experience over-attachment

i) Students with a Vata prakruti should be encouraged to engage in vigorous exercise, to exhaust their busy minds

j) Pitta is the predominant dosha of childhood


7. You have observed Kapha vikruti in one of your students. Imagine that this student approaches you with questions about Ayurveda. They want to know:

a) Why it is important for yoga practitioners to be knowledgeable about Ayurveda? and;

b) How he might incorporate the lessons of Ayurveda into his daily life?

Answer their questions and be sure to include specific advice that factors in the specificities of your student’s particular dosha. Your response should be in an essay style, 4 paragraphs.

Documents

Eight - Santosha Yoga Institute...As a general overview, here are some foods prescribed in Ayurvedic medicine, which can be used in the specialised diets we can adopt in order to balance