ESSENTIAL  AYURVEDA  eBOOK  An  introduction  to  understanding  the  healing  science  of  Ayurveda  and    a  guideline  to  begin  using  it  in  your  life  for  greater  health  &  harmony.  

 

 

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NOTICE:  You  Do  NOT  Have  the  Right  to  Reissue  or  Resell  this  product.  

 

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TABLE  OF  CONTENTS    

Background  of  Ayurveda  …………………………………………………………page  3  

Ayurveda  Philosophy…………………….………………………………………...page  5  

The  Ayurveda  Model  ...……………………………………………………….……page  11  

Ayurveda  Anatomy………………………………............................................…page  14  

Ayurveda  101:  Doshas  and  Prakruti…………………..................……..….page  23  

Health  &  Disease……………………………………..................………………..…page  32  

Treatment  Principles…………………..................………………..…………......page  35  

Symptoms,  Signs  Imbalance,  Remedies………………………………….…page  37  

Qualities  of  Life……………………………………..................………………..……page  44  

Digestion  &  Agni…………………………………………………………………...…page  55  

Energetic  Nature  of  Food…………………………………………………………page  64  

Daily  Wellness  Routines……………………………………………………..……page  73  

Seasonal  Adjustments…………………………………………………………..…page  87  

Detoxification…………………………………………………………………………page  89  

Moving  Forward  with  Ayurveda…………………………………………...…page  95  

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THE  BACKGROUND  OF  AYURVEDA    

Before   you   can   understand   Ayurveda   and   how   to  use   it   in   your   life   for   greater   health,   you   need   to  understand   its   background   and   philosophy.     It   is  from  its  view  of  life  that  Ayurveda  can  be  most  fully  understood,   especially   as   its   philosophy   is   quite  different   than   the   current   modern   approach   to  health.    Ayurveda   is   the   sister   science   to   Yoga   and   both  these  sciences  are  based  on  the  vast  Vedic  spiritual  knowledge   called   the   Vedic   Sciences.     The   Vedic  

tradition  is  the  older  spiritual  tradition  behind  later  religions  of  India.      

• Ayurveda   is   the  medical   aspect   of   the   Vedic   sciences.     It   is   the   healing   side   of  Yogic   or   Vedic   science   and   holds   the   body   of   knowledge   or   wisdom   to   help  understand  the  totality  of  life  and  guide  one  in  life  and  longevity  through  lifestyle  choices,  medicines  and  treatment  protocols  and  conscious  behaviors.    Ayurveda  teaches  one  how  to   live  not  only   in  health  but  to  one’s   full  human  and  spiritual  potential.        

• Yoga   is   the   practical   side   of   the   Vedic   Science   whose   tools   are   used   for   the  development  of  consciousness.    Yoga  here  does  not  mean  simply  yoga  postures  or   asanas   that   dominate   the   western   view   of   yoga.     Rather   Yoga   includes   the  entire  science  of  meditation.  

 Beyond  being  a  science  guiding  one   in   life  and  health,  Ayurveda   is  a  philosophy   from  which  the  entire  universe  can  be  understood.    This  understanding  of  the  universe  goes  hand  and  hand  with  the  practices  of  right  living.    This  spiritual  context  is  what  defines  the  view  of   life  of  which  Ayurveda  guides  an   individual   in.    Without   this   larger  Vedic  context,  much  of  Ayurveda  simply  wouldn’t  make  sense.    Ayurveda   is   a   Sanskrit  word   that   can   be   broken   down   to   its   roots   to   understand  its  meaning.     The   word   ayur   means   life   and   longevity;   the   word   veda   means   pure  knowledge.    In  fact,  the  Vedas  are  volumes  of  sacred  texts  almost  three  thousand  years  old   in   which   many   different   teachings   were   moved   from   the   oral   tradition   to   the  

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written  form,  including  Ayurveda.    Together  the  two  parts  of  the  word  mean  science  of  life  or  longevity.    Ayurveda   is  believed  to  be   the  oldest  healing  science  still  known  to  man,  dating  back  five   thousand  years,  and   is   referred   to  as   the   “mother  of  all  healing”.     It   covers  every  aspect  of  the  human  mind,  body,  and  spirit,  with  its  focus  on  happy,  healthy  longevity.    From  when  to  wake  up  and  all  that  you  do  until  you  go  to  bed  -­‐  it  is  all  included  in  the  teachings  of  Ayurveda  as  this  is  all  part  of  the  knowledge  of  life.        Vedic  background  India  has  had  civilization  going  back  to  7000BCE.    Around  3500  BCE  several  great  cities  developed   around   the   Sarasvati   river   and   these   cities   formed   the   heart   of   the   Indus  civilization.    Within  this  civilization  lie  the  roots  of  Ayurveda  as  part  of  the  most  basic  form  of  medicine…social  caring.    The  Vedas,  the  four  primary  texts  on  which  Ayurveda  is  based,  came  during  this  Indus  period.      These  texts  represent  the  oldest  writings  in  the  world  and  are  India’s  oldest  source  of  written  wisdom  on  a  wide  variety  of  subjects  including  the  roots  of  the  philosophical  and  medical  traditions.    Though  Ayurveda  is  not  itself   one   of   the   four   main   texts,   it   is   considered   to   part   of   a   secondary   book   of  knowledge  within  the  Atharva  Veda.    The  four  Vedas  &  classical  Ayurvedic  texts  

• The  Rig  Veda  is  about  the  science  of  mantra  or  sacred  chants.     Because   it   is   said   to   be   the   key   to   vibratory  structure  of   the  universe,   it   is  considered   the  book  of  cosmic   law   and   is   also   considered   to   be   the   oldest  book  in  the  world.  

 • The  Sama  Veda  is  about  the  science  of  sounds  which  develop  the  mantra  from  the  

Rig  Veda   into   the  musical   forms   for   transforming   the  mind  and  emotions.     It   is  the  basis  of  Cosmic  Prana.  

 • The  Yajur  Veda  is  about  the  science  of  action  which  develops  the  musical  sounds  

into  outer  and  inner  rituals  or  actions  that  transform  such  as  Yoga.    It  is  the  basis  of  Cosmic  Mind.  

 • The   Atharva   Veda   provides   supplemental   mantras   for   diverse   conditions  

addressing  the  treatment  of  disease  through  mantras  as  well  as  plants.    Due  to  its  

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connection   to   health   and   psychic   protection,   most   traditional   Ayurvedic   texts  relate  Ayurveda  to  this  Veda.  

 In  addition  to  the  four  Vedas,  there  are  also  three  main  classical  Ayurvedic  texts.    

• The  Charaka  Samhita  was  written  by   the  great  Vedic  physician  Charaka   in  pre-­‐Buddhist   times   and   concerns   internal   medicine   and   herbs   and   was   the   first  known  book  to  talk  about  Ayurveda  within  the  context  of  eight  branches  or  limbs  of  internal  medicine,  surgery,  disease  of  the  head/neck,  aphrodisiacs  or  the  care  of  the  reproductive  system,  pediatrics,  treatment  of  poisoning,  rejuvenation,  and  psychology.      

• The  great  Vedic  physician  Sushruta  wrote  the  Sushruta  Samhita  in  pre-­‐Buddhist  times  and  is  about  surgery  including  information  on  anatomy  and  physiology.    It  is  the  first  book  to  describe  the  exact  names  and  locations  of  the  marma  points.      

• The   Ashtanga   Hridaya   is   a   consolidation   of   these   two   texts   put   together   by  Vabghatta  of  Sindh  to  provide  a  more  concise  form  for  learning  in  modern  times  –  modern  being  around  630  AD.  

 THE  PHILOSOPHY  OF  AYURVEDA  

 

Though   there   are   six   classical   schools   of   Indian   philosophy   upon  which   Ayurveda   is  built,  one  philosophy  plays  a  central  role  in  defining  Ayurveda  and  its  view  on  life  –  the  Sankhya  philosophy.    Samkhya   is   the   underlying   cosmic   or   spiritual   philosophy   of   classical   Yoga.     These  philosophical  ideas  and  principles  hold  the  larger  context  of  the  body  and  individual.    It  explains  not  only  the  5  elements,  the  workings  of  the  mind  and  the  senses,  but  also  the  overall  structure  of  the  universe.    Because  Ayurveda  sees  the  connection  between  the  individual   (microcosm)   and   the  universe   (macrocosm)   essentially   as   replicas   of   each  other   on   different   scales,   Ayurveda   is   naturally   interested   in   the   theories   and  understanding  of  creation.      A  summary  on  Sankhya  creation  There   are   two  main   elements   or   principles   in   creation:   Purusha   and   Prakruti   which  together   are   the   causes   of   the   universe.     When   these   two   elements   combine   the  creation  starts;  when  they  get  separated,  creation  comes  to  an  end.        

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The   purpose   of   creation   is   for   the   Purusha   to   gain   experience   and   expand   itself.     In  order   to  do  this,   the  universe  has   to  be  created  through  a  process  of  separation   from  the  true  nature  of  the  universe.    The  layers  of  this  separation  are  the  tattvas.    Although  the  experience  gained  through  creation  and  separation  is  important,  the  ultimate  goal  once   separated   is   to   re-­‐connect   to   the   true   oneness   after   gaining   the   lessons.     This  reconnection   is   the   process   of   self-­‐realization   (becoming   aware   again   of   one’s   true  nature  versus  the  ego  created  fabricated  nature)  or  liberation  of  the  soul…the  reflection  of   Purusha  within   the   individual.     The   tattvas   help   explain   the   process   of   separation  which   brings   the   ultimate   oneness   into   differing   individual   forms   and   allows   for   the  experience  for  the  Purusha.      Purusha  is  pure  Spirit  or  pure  consciousness  which  is  behind  creation  but  not  a  part  of  it.    A  piece  of  the  Purusha  resides  within  each  of  you  in  the  form  of  Atman  which  is  also  called  the  soul,  reflecting  the  Purusha.     It   is  where  your  true  self-­‐identity  comes  from  and   is   all   knowing,   beyond   the   intellectual   knowing   of   the   Buddhi,   which   is   the  individual  manifestation  of  Mahat.          Prakruti   is   the   Primal   Nature…the   stuff,   in   an   unmanifest,   raw   material   form,   from  which   all   of   creation   is   essentially   made.     Within   Prakruti   are   the   3   distinct   primal  qualities   or   gunas   of   sattva,   rajas,   and   tamas   as   the   qualities   of   harmony,   action   and  resistance,  which  begin  to  define  the  different  forces  within  separate  things.        Prakruti   is   reflected   in   the   individual   is   the   body,   mind,   intellect   –   the   objective  material  forms.    However,  without  Mahat,  the  basic  raw  ingredients  would  simply  sit  on  the   shelf   without   any   creation.     It   is   Mahat,   the   cosmic   intelligence,   which   animates  Prakruti  and  begins  to  give  life  to  the  process  of  manifestation.    The  actual  process  of  creation  into  different  forms  is  referred  to  as  Ahamkara,  the  Ego,  or  the  I-­‐fabrication.    I-­‐fabrication  is  a  good  description  for  the  process  of  creating  a  unique  form  or  individual  object   because   the   essence   of   the   object   is   fabricated…it   isn’t   its   true   nature   but   is  rather  simply   the   fabrication   to  hold   its   individual   form.      And   it   is   from  this  process  that   the   rest   of   the   layers   of   creation   or   the   tattvas   arise:   the   conditioned   mind   or  manas,   the   subtle   root   energies   of   the  Tanmatras,   the   five   sense  organs  or   organs  of  action  and  the  five  elements.      The  constant  energy  of  change  which   is   inherent   in  the  ongoing   interactions  between  the  three  gunas  is  reflected  in  the  law  of  transformation  through  which  we  you  can  see  the  ongoing  process  of  creation  and  destruction.  

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 It  is  ego  or  Ahamkara  that  begins  to  give  specific  and  separate  form  to  the  manifested  matter  Prakruti  joined  with  mahat  brings.    It  is  this  I-­‐process  that  creates  the  separate  sense  that  allows  for  distinction.    The  word  “Ayurveda”  literally  means  the  “science  of  life”  in  which  life  is  referred  to  as  the   harmony   of   the   higher   Self   (Atman),   the   mind   (manas),   prana   (life   force),   the  senses,  and  the  body.        “Ayu”  refers  to  the  connected  nature  not  only  of  your  body  to  the  immortal  spirit  but  also   covering   the   temporal  period  of  birth   through  death.     “Veda”  means   the  deepest  level   of   knowledge   that   is   the  universal  wisdom  you   can   conceive  of  within   yourself.    Rather  than  life  being  simply  about  the  state  of  the  physical  body  and  viewing  the  body  and   health   through   a   biochemical  model,   Ayurveda   is   based   on   the   connection  with  universal  laws  and  energies  and  is  about  all  aspects  of  your  being.        Since   the   true   nature   or   truth   is   pure   consciousness,   everything   else   is   simply   an  experience  for  the  mind.    It  starts  with  prakruti  being  the  basic  universal  substance  of  undifferentiated   potential   including   the   3   prime   attributes   behind   all   forms   of  perceptions.    Mahat  then  sparks  the  creative  seed  with  life  and  begins  to  bring  the  ideas  into   action.     This   action   becomes   specific   form   through   the   ego   which   further  differentiates  matter  through  first  the  manas  then  the  elements,  subtle  and  gross.          

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The  24  cosmic  principles  of  the  Samkhya  system  used  in  Ayurveda  • Prakruti:  the  underlying  substance  which  holds  all  form  of  matter,  unmanifested  

and  undifferentiated.     It   is   the   latent  energy  of  creation  that  requires  conscious  power   to   bring   it   into   action   or   animation.     Prakruti   is   composed   of   3   primal  energies  or  gunas:  sattva,  rajas,  and  tamas,  which  are  the  background  of  all   the  other  tattvas.  

• Mahat:   is   the   conscious   intelligence   or   power   that   animates   Prakruti.     Before  anything   can   be   created,   first   there   must   be   the   intelligence   or   cosmic   mind.    Mahat   is  Prakruti   in  action,  brought   forth  by   the  will  of  God.     In   the   individual,  Mahat  becomes  Buddhi.  

• Ahamkara,:   is   the   ego   or   I-­‐fabrication.     This   is   what   brings   the   unmanifested,  potential  energy   in  relation   to   the  cosmic   laws   into  specific   form  or  matter.     In  order   for   something   to   become   separate   in   identity,   it   must   be   differentiated  from  others.    Ahamkara  is  a  process  of  differentiation.      Although  this  process  of  differentiation   is   a   necessary   evolutionary   stage,   it   is   not   a   truth   unto   itself.    Meaning,   it   creates   the   separate   forms  but   is   not   the  underlying   truth  of   those  forms.  

• Manas:  is  the  Outer  Mind,  the  sensory  mind  projected  by  Ego,  or  the  Conditioned  Mind.    It  controls  and  coordinates  the  sense  and  motor  organs  like  a  main  circuit  board.  

• 5  Tanmatras:  are  the  root  energies  under  the  senses  of  sound,  touch,  sight,  taste,  and  smell.      They  are  also   the  subtle  essence  of   the  5  elements.    Through  these  subtle   connections,   the   sense   organs   and   the   sense   objects   can   be   connected.    They   are   connected   with   the   3   gunas,   which   consist   of   ideas   only.     With   the  tanmatras,   the   elemental   ideas  begin   to   take   a   subtle   form   first   on   the   level   of  impressions.      

• 5   Sense  Organs:     are   the   5   potential   for  mental   experience   of   the   outer  world.    They   exist   both   cosmically   and   individually   and   become   differentiated   and  refined  through  cosmic  evolution.    Each  sense  organ  corresponds  not  only  to  the  subtle  sense  quality  (tanmantras)  but  also  to  a  particular  element.  

• 5  Motor  Organs:  are  the  manifestation  of  ideas  through  which  the  mind  can  learn  and  gain  experience.    The  corresponding  body  areas  are  the  structures  that  allow  the  ideas  of  action  to  happen.    They  are  expressive  in  nature  versus  receptive  and  work  on  the  5  gross  elements.  

• 5  elements:  ether,  air,  fire,  water,  earth.    These  are  the  forms  of  matter  that  make  up  the  outer  world.    The  sense  organs  are  the  receptive  outlet  with  the  elements  while  the  motor  organs  are  the  expressive  outlet.  

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The  three  gunas  and  their  qualities    The   three  gunas  are   the   fundamental  attributes  or  qualities  of  Prakruti   that  make  up  Nature  and  creation.    Sattva,  Rajas  and  Tamas  represent  the  potential  of  Prakruti,   the  primary   forces   of   creation   and   weaving   together   in   different   combinations   they  constitute   all   material   nature,   including   human   consciousness.   They   are   the   casual  forces   of   creation   and  when   they   are   out   of   balance   the   process   of   creation   unfolds.  When  they  are  in  balance  (this  state  is  called  shuddha  sattva),  Prakruti  comes  back  to  its  unmanifest  state.      

1. Sattva   =   consciousness   or   intelligence   and   has   the   qualities   of   light,   stability,  harmony,  virtue,  inward  and  upward  motion,  brings  about  the  awakening  of  the  soul;  causes  happiness;  it  is  the  principle  of  intelligence  

2. Rajas   =   motion   or   action   and   has   the   qualities   of   distraction,   turbulence   or  activity,  mobile,  motivated,  outward  motion  which  can  create  self  motivation  or  can  create  self  seeking  which  leads  to  disintegration;  causes  pain  and  suffering  

3. Tamas   =   inertia   and   has   the   qualities   of   dullness,   darkness,   inertia,   heavy,  obstructing,   has   a   downward   motion   causing   decay,   degeneration   and   death;  causes  delusion;  is  the  principle  of  materiality.  

 The  gunas  each  have  a  role   in  nature  but   in  the  mind  they  become  factors  in  creating  disharmony.    The  mind  itself  is  made  up  of  the  gunas  with  the  element  of  Sattva  being  the  balance  of  Rajas  and  Tamas.    Ayurveda  mainly  focuses  on  the  gunas  in  relation  to  the  mind  using  it  to  determine  one’s  mental  nature.    The  amount  or  quality  of  mental  Sattva  is  determined  by  the  amount  of  clarity  and  peace  of  mind.    The  mind  itself  is  the  domain  of  Sattva.    If  Sattva  is  predominant  quality  of  the  mind  it  is  reflected   in   the   clarity  of  perception,  peace  of  mind,   absence  of   fear,   abstention   from  violence,   competitiveness   and   freedom   from   desire.   However,   you   shouldn’t   get   too  attached  to  Sattva,  because  if  attachment  is  created  then  the  mind  can  become  obscure  and   bound   to   worldly   temptations.   The   mind   can   easily   be   blocked   and   distort  perception  if  Sattva  is  not  cultivated.          

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Ego’s  role  to  the  disease  process    Your   natural   state,   in   prakruti,   is   one   of   health   and   harmony.     Imbalance   internally  leads   to  disease  and   this   imbalance   starts   and  grows  by  your   conditioned  habits   and  desires  connected  to  your  ego-­‐perceived  reality  versus  your  true  nature.    The  goal  is  to  align   your   living   in   harmony   with   your   true   nature,   staying   connected   with   your  natural  state  of  health  versus  acting  through  the  ego-­‐separated  and  distorted  actions.    The  four  goals  of  life    The   proper   order   of   these   goals   so   there   is   no  wrong   action   is   to   cultivate   dharma,  artha,  kama  and  then  moksha.    

• Enjoyment  (kama)  is  the  most  basic  goal  connected  with  the  emotional  mind    

• Prosperity  (artha)  is  about  external  objects  which  help  you  function  in  life  and  is  the  outer  goal  of  Ahamkara    

• Career  (dharma)   is   the  outlet   for  your  natural  gifts  and  capacities  and  refers  to  the  attainment  of  inner  objects  such  as  recognition;  is  the  inner  goal  of  Ahamkara      

• Liberation   (moksha)   is   the  prime  goal,   the   goal   of   intelligence   and  depends  on  knowledge.     It   is   not   just   freedom   from   this   life   but   also   freedom   for   full  expression  in  life.  

 The   ultimate   goal   is   life   is   moksha   –   liberation.   The   other   goals   act   as   a   source   of  healing  and  knowledge,  helping  you  to  return  to  your  state  of  health  and  maintain  it  so  you  can  ultimately  move  towards  liberation.    Therefore  the  goal  of  Ayurveda  is  not  just  to   treat   illness,   but   also   to   empower  you  with  knowledge   about   living   in  health  with  spiritual  values  culminating  in  moksha.        

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THE  AYURVEDA  MODEL    When  learning  a  new  skill  it  can  be  helpful  to  have  a  structure  or  framework  to  hold  the  process.    In  learning  a  new  language,  you  often  use  a  dictionary,  a  grammar  book,  and  the  support  of  a  teacher.    These  tools  allow  you  to  see  and  learn  the  pieces  so  that  you  can  eventually  begin  to  converse  in  a  more  fluid  way.    In  this  program,  you’ll  be  using  Ayurveda  as  a  model  to  get  to  know  your  Total  Self  (the  essence  of  you  in  connection  of  body,  mind  and  spirit)  and  how  it  is  affected  by  the  world  around  you.      Pitfalls  of  models  While  a  model   is  a  great   initial   learning  tool,   it  also  has   its   limitations.    Ayurveda  is  a  very   thorough   system   for   looking   at   the   world,   your   Total   Self,   and   how   the   two  interact.    It  provides  a  set  of  comprehensive  guidelines  that  govern  every  aspect  of  life:  eating,   sleeping,  daily  activities,   seasonal  and   life   stage  shifts.    While   there   is   truth   in  those  guidelines,  your  symptoms  and  patterns  are  unique  to  you  and  may  not  fit  all  the  pieces  of  that  guideline  all  the  time.        For  instance,  you  might  be  a  vata  constitution  with  a  vata  imbalance  and  the  model  says  wheat   is  a  good  food  for  you.    Yet  you  may  have  wheat  or  gluten  intolerance.    Or  you  might  be  a  dual  dosha  constitution,  for  which  there  are  guidelines  of  support.    But  only  you  will  be  able   to   read   the  cues  on  any  given  day   to  know  how  exactly  you  need   to  balance  these  two  doshas.      A  model,  no  matter  how  accurate  and   thorough   it   is,   can  also  create  a   label   that  may  lead   you   to   make   assumptions   or   expectations   rather   than   encouraging   you   to   look  beneath  the  surface.        For  instance,  the  area  of  the  chest  and  upper  ribcage  hold  the  heart  chakra  in  the  subtle  anatomy  of  Ayurveda.    Often  when  you  have  symptoms   in   this  area,   there  might  be  a  connection  with   this  chakra  and   the  energy   it   represents.    However,   that   isn’t  always  the  case.    So   if  you  always  assume  that  any  symptom  in  the  chest   is  connected  to   the  heart  center  you  would  be  falling  into  a  trap  and  do  a  disservice  to  yourself.  

 Ultimately,   you   know   yourself   the   best   because   you   are   intimately   living   with  yourself   and   receiving   information   24/7.     However,   you   need   to   be   able   to  understand  those  cues  and  listen  to  your  inner  wisdom  in  order  to  be  your  best  healer!  

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The   Total   Self   has   an   innate   wisdom   that   is   aligned   with   your   natural   healing   and  harmony.     When   you   follow   the   Total   Self   cues,   you   automatically   take   the   path   of  wholeness.     The   key   is   to   hear,   understand   and   take   inspired  action  from  that  space  of  inner  wisdom.        To  be  in  this  space  of  healing  and  harmony  you  need  to:    

1. Have  trust  in  your  Total  Self  and  the  universe  2. Know   basic   gateways   to   understanding   the   Total   Self   and  

how  to  read  the  cues  3. Practice  being  in  communication  with  yourself  4. Listen  5. Have  more  trust!  

As  you  move  into  this,  I  want  to  make  one  thing  very  clear.  Everything  you’re  learning  today   in   this   eBook   does   not   replace   your   medical   systems.   This   learning   does   not  replace   the   resources   you   have   outside   of   yourself.   By   no   means   am   I   saying   that  learning   to   empower   yourself   and   use   more   tools   means   you   should   not   go   to   the  doctor,  use  the  medicines  available,  or  explore  all  of  your  choices.  I  am  saying  that  you  have  tools  inside  of  yourself  that  you  can  merge  with  these  external  resources.      And  in  using  this  combined  internal  and  external  information,  you  can  move  forward  towards  healing  and  harmony  in  a  much  more  powerful  way!  

Key  differences  in  Ayurveda    There  are  several  aspects  of  this  system  of  medicine  which  distinguish  it  from  modern,  allopathic  medicine:    

Ayurveda  considers  all  aspects  of  a  person  at  once,  understanding  the  human  being  as  the  interconnection  of  body,  mind  and  soul.    Although  many  disciplines  and  techniques  are  used  in  wellness  plans,  there  is  no  concept  of  specialization.    Ayurveda  treats  the  whole  person  not  just  the  organ  or  system  involved.        In  modern  medicine,  the  absence  of  symptoms  is  considered  to  be  the  definition  of  health.    Ayurveda  considers  health  to  be  not  only  the  absence  of  symptoms  but  also  the  proper  balance  of  the  life  -­‐  body  energies,  the  tissues,  digestion  and  the  mind.    Ayurveda  focuses  on  establishing  and  maintaining  balance  of  the  life-­‐body  energies  within  you,  believing  that  the  causative  factors  of  disease  originate  

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primarily  from  within  the  body  due  to  low  immunity  and  digestion,  toxins  and  an  imbalance  of  body  energies,  tissues  and  the  mind.        Although  Ayurveda  uses  the  knowledge  of  individual  symptoms,  correction  of  illness  is  directed  towards  identifying  and  removing  the  actual  cause  of  the  illness  –  which  again  lies  within  the  realm  of  the  life-­‐body  energies  and  the  balance  in  body’s  other  systems  including  the  mind.        Ayurveda  recognizes  unique  differences  in  all  individuals  and  in  how  conditions  with  similar  names  manifest  in  different  individuals.    Therefore  different  lifestyle  regimens  and  balancing  protocols  are  individually  tailored  for  different  people.      Although  two  people  may  appear  to  have  the  same  outward  symptoms,  their  energetic  constitutions  or  pattern  of  imbalance  will  be  different  requiring  different  remedies  and  balancing  actions.    Caring  for  the  body  and  mind  are  the  general  goals  of  Ayurveda  but  the  ultimate  goal  is  the  higher  evolvement  of  spirit  and  to  preserve  the  alliance  of  the  mind  and  body  by  remembering  and  nurturing  the  subtler  aspects  of  your  humanity.  Ayurveda  states  that  the  purpose  of  life  is  to  know  or  realize  the  Creator  (how  you  define  this  is  up  to  you),  both  within  and  without  and  to  express  this  Divinity  in  one’s  daily  life.    The  knowledge  contained  in  Ayurveda  involves  the  nature,  scope  and  purpose  of  life  and  includes  its  metaphysical  and  physical  aspects  including  health  and  disease,  happiness  and  sorrow,  pain  and  pleasure.    Ayurveda’s  system  and  methods  are  based  upon  many  philosophical  systems  including  Vedic  philosophies,  yoga,  and  Buddhism  and  also  incorporates  natural  healing  methods  now  familiar  in  the  West  such  as  herbal  medicine  and  polarity  therapy.    Ayurveda  embraces  all  health  care  disciplines  and  weaves  them  into  an  integrated  treatment  plan.    It  is  called  a  “living”  science  as  it  continues  to  incorporate  modern  developments  and  techniques  along  with  ancient  wisdom.          

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AYURVEDA  ANATOMY    

You   are   more   than   just   your   physical   body   –   more   than  bones,  muscles,   organs,   and   cells.     You   are   also  made  up  of  energy   and   Ayurveda   considers   both   the   physical   and   the  energetic   or   subtle   anatomy   to   be   interconnected   and  equally  important.    Ayurveda   holds   that   as   a   human   being   you   are   not   a   solid,  

stable   material   structure   rather   an   ever-­‐changing   dynamic   collection   of   energy   that  exists   within   the   larger   energy   of   the   universe.     This   constantly   changing   nature   is  reflected  in  the  changing  of  your  tissues.    For  example,  your  skin,  from  the  perspective  of  the  atoms  and  cells,  becomes  completely  new  over  the  course  of  a  month.    Likewise,  in   four  days  your  gastro-­‐mucous   lining  becomes  completely  new.    And   in  six  months,  the  atoms  of   the   liver  are  replaced  making  an  entirely  new  liver.    Like  these  constant  changes   in   the   body,   everything   in   the   universe   if   changing.     Only   change   itself   is  permanent  and  constant.    The   body   and   mind   are   intricately   connected.     Anything   that   happens   in   the   mind  influences  the  body  and  vice  versa.    The  body  is  actually  seen  as  the  mind  crystallized  and  the  mind  is  seen  as  the  energetic  aspect  of  the  body.    Every  change  in  your  mental  state  is  instantaneously  carried  to  the  chemistry  and  functioning  of  your  physical  self.    This  connection  body-­‐mind  is  reflected  by  the  saying  “As  above,  so  below.”        To  speak  of  these  two  aspects  as  separate  entities  is  incorrect  which  is  why  today  we  are   finally   talking   about  holistic   and  mind-­‐body  medicine.     I   use   the  word  Total   Self  throughout  this  eBook  to  describe  not  only  the  body-­‐mind  connection  but  also  the  link  to  the  spirit  or  soul.    These  three  aspects  make  up  the  truth  of  your  being  and  nature.    And   as   you   will   see   as   you   read   more   about   the   different   aspects   of   the   Ayurveda  anatomy,  much  of  the  your  balance  or  building  imbalance  is  first  and  foremost  affected  on  the  deeper  energetic  layers.    This  is  why  it  is  so  important  to  have  an  understanding  and  set  of  resources  to  care  for  yourself  at  this  level  as  well  as  for  your  physical  aspect.  Just   like  your  physical  anatomy   is  made  up  of   several  different  parts,   so   it   is   true   for  your  energetic  body.    To  help  you  begin  to  understand  these  hidden  aspects  of  yourself,  let’s   get   familiar   with   some   terms   from   the   anatomical   perspective   that   I   will   be  referring  to  through  this  book.  

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Prana    One  of   the  main  principles  of   all  holistic  medicines   is   the   idea   that  your  body  has  an  internal   healing   energy   that   supports   health.     When   this   energy   is   flowing,   you   are  usually   healthy.     When   there   are   blockages,   problems   arise.     The   role   of   a   holistic  practitioner   is   to   support   the   release  of   restrictions  and  blockages   so   that   the  body’s  natural   energy   flows   freely   again   and   can   restore   health.     Ayurveda   calls   this   innate  healing  energy  prana  whereas  Chinese  medicine  refers  to  it  as  chi  or  ki.      Prana  is  the  subtle,  vital  life  force  or  the  sub  atomic  energy  penetrating  every  atom  of  your  being,  and  even  of  the  universe,  which  keeps  you  alive  and  supports  all  aspects  of  your  body  and  mind.    It  is  the  universal  force  which  animates  life,  matter  and  the  mind.    In   addition   to   being   the  physical   life   force,   Prana   is   also   the  natural   intelligence   that  sustains  all  the  autonomic  functions  in  the  body.    And  on  the  spiritual  level,  when  the  Prana   becomes   awakened,   it   directs   the   spiritual   evolution   and   becomes   a   force   of  grace  guiding  you.        Prana  is  the  energy  but  it  needs  a  system  to  carry  it  throughout  the  body.    This  system  is  made  up  of  three  parts:    

1. Nadis:  channels  in  the  body  that  carry  the  Prana  to  every  part  of  your  being    2. Marmas:  special  energetic  centers  or  points  3. Chakras:   large   energy   centers   which   sometimes   are   also   major   marmas   (in  

Ayurveda  the  concept  of  marmas  are  considered  older  than  chakras  which  are  a  relatively  recent  term)      

 Prana  nourishes,  guides  and  controls   the   functions  of   the  cells  and  body  systems  and  acts  to  continually  recharge  your  body  and  mind  –  as  long  as  it  is  moving  smoothly  and  freely.     Problems   arise   when   the   channels   or   energy   centers   are   blocked.     These  blockages  essentially  starve  the  body  of  prana  and  can  cause  organs  or  entire  systems  to  become  diseased,  crippled,  paralyzed  or  even  experience  a  slow  death.      The  essence  of  all  life  and  healing  is  to  increase  Pranic  flow  and  make  sure  the  nadis,  marmas,  and  chakras  are  open   to   receive   this   life-­‐giving  energy.    As   long  as  you  have  Prana   in   the  body,  you  are  alive.    When  the  Prana  leaves  the  body  completely,  you  die.          

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Vayus  Prana  divides  itself  into  five  different  frequencies  or  types  of  motion  in  the  body  which  together  are  referred  to  as  the  Vayus.    You  can  think  of  them  as  departments  within  a  larger  office,  each  of  them  in  charge  of  certain  tasks  and  which  reside  in  specific  areas  of  the  building.    In  Ayurveda,  these  different  facets  of  Prana  (with  a  capital  “P”)  are  the  subdoshas   of   the  Vata   dosha.     Because  Vata   is   the   force   of  movement   in   the   body,   it  plays  a   role   in  moving   the  energies  of   the  subtle  body   in  both  physical  wellbeing  but  specifically  in  regards  to  spiritual  evolvement.    Yogic  technologies  support  the  proper  movement  of  these  energies  throughout  the  body,  through  the  chakras  and  through  the  nadis  to  promote  health  but  also  to  raise  your  consciousness.        

1. Prana  (with  a  small  “p”)  is  the  vayu  that  is   located  at  the  base  of  the  heart  and  the   neck   and   draws   Prana   into   the   body   through   each   of   the   five   senses   and  spreads   this   energy   throughout   the   entire   body   via   the   nervous   system.     The  prana  vayu  is  the  INTAKE  OF  ENERGY  through  food,  drink,  breath,  impressions,  emotions,   thoughts   and   consciousness   –   allowing   you   to   receive   nourishment  from   external   sources.  When   you   are   full   of   prana,   you   are   charged  with   vital  energy,  a  sense  of  positivity,  and  ready  for  life!    

2. Apana   is  the  downward  moving  energies  that  exist  in  the  area  below  the  navel.    It   governs   ELIMINATION   OF   ALL   WASTE   ENERGIES   including   urination,  defecation,   exhalation   as  well   as   the   downward   energies   of   orgasm,  menstrual  fluids  and  even  the  birth  of  a  child.    Today  this  vayu  is  critical  to  help  the  body  and  mind  eliminate  all   the   toxins   from   the  modern  world.    Connected  with   the  energy   of   the   earth,   this   vayu   is   associated  with   the   ability   to   know  what   you  need  to  retain  versus  what  you  need  to  let  go.      A  strong  apana  energy,  in  addition  to  having  proper  physical  processing  of  elimination  will  give  you  a  solid  sense  of  security  and  the  ability  to  put  one  foot  in  front  of  the  other  and  persevere.      Too  much  apana  will  bring  an  excess  of  heavy  earth  energy  creating  a  tendency  to  be  slow,  lazy  and  have  a  sense  of  heaviness  in  body  and  mind.  A  weak  apana,  which  act  like  a  plug  in  the  body  will  drain  the  Prana  from  the  body  if  it  is  kept  open  too  long  it.    

3. Samana   is   the  centralizing  movement  between   the  heart  and  navel  area  which  governs  ABSORPTION  &  ASSIMILATION  including  the  process  of  digestion  and  assimilation   of   nutrients   including   aiding   the   lung,   liver,   spleen,   pancreas,  stomach   and   upper   portion   of   the   large   intestine   in   absorption.     Samana   also  

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organizes,  systematizes,  and  decides  where  things  go  that  you  have  taken  in  from  the   outer   world   through   your   sensory   system   and   digestive   system   and  processes  them  into  usable  internal  energy.    Its  intelligence  knows  what  to  keep  and  assimilate  and  what  to  pass  on  for  elimination  through  apana.    Too  little  or  disturbed   samana   creates  mental   and   emotional   confusion   including   boundary  issues  in  relationships,  overwhelm  due  the  inability  to  process  the  busyness  and  tasks  in  life,  as  well  as  the  inability  to  know  what  is  true  for  yourself  emotionally.    Strong   samana   not   only   allows   proper   absorption   of   your   food   for   physical  nutrition  but  also  the  ability  to  discriminate  and  gain  emotional  clarity.    

 4. Udana,  residing  in  the  chest  and  centered  in  the  throat,   is  about  projection  and  

governs   the   OUTPUT   of   energy   through   exhalation,   speech,   expression   of  enthusiasm,   mental   judgment   and  memory   recall.     It   is   the   force   behind   your  creative  use  of  energy  as  well  as  the  positive  energy  which  is  the  ultimate  result  of   nutrition.     Udana   determines   your   aspirations   in   life   and,   when   fully  developed,  allows  you  the  power  to  transcend  the  outer  world  and  offers  various  psychic   powers.   When   impaired,   it   causes   irregularity   in   the   voice,   coughing,  belching,   and   vomiting.    When   strong   you   can   express   yourself   effectively   and  create  with  your  word.  

 5. Vyana,  centered  in  the  heart,  is  the  force  that  CIRCULATES  energy  form  to  core  

to  the  periphery,  spreading  body  fluids,  movement,  breath,  sensory  information,  emotions,  thoughts  and  consciousness  to  all  the  parts  of  you  whole  bieng.    Vyana  takes  the  prana  that  you  have  brought  in  and  carries  it  to  where  it  can  work  and  express   itself.     It  gives  both  your  body  and   thoughts  a  sense  of   integrity.  When  impaired  you  can  have  a  lack  of  physical  coordination  and  difficulty  of  movement  particularly  with  walking.    You  can  also  have  a  sense  of  isolation  in  body  parts  or  with   others   as   well   as   a   scattering   of   thoughts   and   ideas   that   aren’t   cohesive.    When  strong,  movement  is  good  and  there  is  a  sense  of  interconnectedness  and  flow.  

 Nadis  Nadis  are  the  energy  pathways  or  channels  of  flow  for  prana.    In  essence,  they  act  like  energetic  highways  whose  purpose   is   to  distribute   the  prana  to   the  different  areas  of  the  body.    They  can  be  physically  apparent,  as   in   the  case  of   the  nerves,  but   they  are  mostly   invisible   to   the   naked   eye.     In   this   sense,   they   are  more   like   electromagnetic  fields  of  energy.      

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In   Sanskrit   nadi  means   a   riverbed   containing  water   or   the   channel   through  which   a  river   flows.    Traditional  Chinese  Medicine  calls   these  channels  meridians.      When   the  nadis  are  blocked,  prana   is  prevented  from  moving  freely   in  the  system  and  this  vital  life   force   becomes   sluggish.     These   blockages   can   create   imbalances,   ill   health   and  disease.        The  yogic  tradition  speaks  of  72,000  nadis  which  have  access  on  the  surface  of  the  skin  and  of  which  72  are  vital.    Of  those  72,  three  are  considered  to  be  major:      

1. Ida:  the  nadi  which  runs  from  the  left  nostril  to  the  midbrain,  then  coils  through  each   chakra   at   the   base   of   the   spine   into   the   left   side   of   the   perineum.     It   is  related  to  the  parasympathetic  nervous  system  and  brings  in  the  feminine  energy  of   the  moon.     It   is   connected   to   qualities   and   concepts   such   as   cool,   soothing,  passive,  Yin,  calming,  inward  directed,  holistic,  emotional,  subjective,  nonverbal,  spatial,   simultaneous,   and   intuitive.     It   is   the   negatively   charged   energy  connected  to  apana.  

 

2. Pingala:  the  nadi  which  runs  from  the  right  nostril  and  the  midbrain,  then  coils  through  each  chakra  at  the  base  of  the  spine  into  the  right  side  of  the  perineum.    It  is  related  to  the  sympathetic  nervous  system  and  the  more  dynamic,  masculine  energy  of  the  sun.      It  is  connected  to  qualities  and  concepts  such  as  warm,  active,  Yang,   exciting,   outward   directed,   stimulating,   energizing,   analytical,   rational,  objective,   verbal,   mathematical,   sequential,   and   logical.     It   is   the   positively  charged  energy  connected  to  prana  which  has  an  energizing  and  heating  effect  on  the  body  and  mind.    *the  Kundalini  will  not  awaken  and  rise  until  these  two  energies   of   prana   and   apana   (through   the   channels   of   ida   and   pingala)   are  integrated  and  balanced  in  the  Root  Chakra.    

3. Sushmuna:  the  central  nadi  or  channel  through  which  the  kundalini  ascends.    It  originates  from  the  base  of  the  spine  where  the  three  nadis  meet  and  travels  up  the  center  of  the  spine  to  the  top  of  the  head.    It  is  also  called  the  silver  cord.  

 Doshas  The   doshas   are   the   three   psychobiological   life   forces   -­‐   Vata,   Pitta,   and   Kapha   -­‐   that  govern  you  body  and  mind  and  are  also  the  causative  factors  in  imbalance,  illness  and  disease.  Each  of  the  doshas  is  made  of  up  two  of  the  vital  elements  of  earth,  water,  fire,  air  and  ether  and  has  a  set  of  attributes  that  help  you  to  recognize  it  in  your  body  and  in  the  world  around  you.    I  will  be  talking  about  the  doshas  in  much  detail  throughout  this  eBook  as  the  doshas  are  a  central  element  in  Ayurvedic  understanding  and  use.  

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Kundalini  Kundalini  is  the  divine  neuro-­‐electrical  energy  that,  until  awakened,  lies  dormant  at  the  base   of   the   sacrum   coiled   like   a   serpent.     This   energy   can   be   used   for   total  consciousness  and  the  process  of  spiritual  development  and  is  described  in  terms  of  the  ascent   of   this   kundalini   energy   up   the   spine   through   the   sushumna   to   the   crown  chakra.     This   energy   is   the   vehicle   for   transforming   the   consciousness   in   the   lower  chakras   to   a   higher   consciousness   through   the   upper   chakras   to   experience   spiritual  joy  and  bliss.    Kundalini  is  the  energy  of  the  cosmos  in  the  individual  and  your  soul  that  serves  as  your  creative  human  potential.      Just  like  all  rivers  lead  to  the  ocean,  all  yoga  ends  up  raising   the  Kundalini  when  used  correctly.  Yoga   techniques  serve   to  activate  the  brain  and  this  energy  to  give  you  the  power  to  reach  your  Self-­‐realization.    The  Navel  Point    The  navel  point  is  connected  to  the  fire  element,  pitta  dosha,  and  the  third  chakra  and  is  considered  to  be,  as  such,  the  center  of  energy  transformation  in  the  body.    This  center  is  etheric  although  it  does  correspond  to  the  umbilicus  or  belly  button.    It   is  located  a  few  inches  below  the  navel  and  in  front  of  the  lower  spine  and  is  a  vital  energy  nexus.    It  encloses  within   itself   the  starting  point  of   the  72,000  nadis.    The  uniting  of   the   ida  and   pingala   with   the   prana   and   apana   energies   creates   energetic   heat   at   the   navel  center  which  energizes  the  filament  of  the  sushumna.    The  navel  point  then  sends  these  integrated  energies  to  the  root  chakra  where  they  stimulate  the  Kundalini  which  rises  to  charge  the  higher  centers  of  consciousness.        Marma  A  marma  is  a  vital  energy  point  that  is  located  somewhere  on  the  surface  of  the  body,  similar   to   acupressure   points   in   Traditional   Chinese   Medicine.       These   points   are  considered   vital   because   they   are   infused   with   vital   life   force   or   prana   and  consciousness.    The  marmas  are  doorways  to  access  the  body,  mind  and  soul  and  serve  as   tools   to   help   you   achieve   the   ultimate   Ayurvedic   goal:   perfect   health   reflected   in  physical  vitality  and  vibrancy  and  an  awakened  mind.      Though   there   are   innumerable   energy   points   within   the   body,   Ayurveda   recognizes  about   107   major   marmas.     The   points   are   located   at   anatomical   sites   where   veins,  arteries,  tendons,  bones  or  joints  intersect.  Acting  like  pranic  switches,  marma  therapy  removes   blockages,   improves   energy   flow   and   taps   into   your   natural   healing   energy  reserves.      Marmas  can  be  worked  directly  as  you  will  do  with  transdermal  creams  but  are  also  stimulated  through  yoga  postures.  

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Chakras  Chakras  are  areas  of   consolidated  energy  or  vortexes  of  energy  somewhat   like  major  energy   metropolitans   to   which   many   roads   or   nadis   lead   into.     They   are   centers   of  convergence.  The  literal  translation  of  the  word  means  wheel  and  you  can  think  of  it  as  a  spinning  concentration  or  a  wheel  of  energy.      Though  non-­‐physical  in  nature,  chakras  correspond  to  major  nerve  plexuses  relating  to  the  endocrine  centers  that  are  in  charge  of  the  vast  array  of  chemical  messages  that  create  emotional  and  physical  effects  in  the  body  and  mind.    There  are  seven  main  chakras  that  are  arranged  vertically  from  the  base  of  the  spine  to  the   crown   of   the   head   and   are   connected   to   the   sushmuna   nadi.     Each   chakra  corresponds   to   and   governs   certain   physical,   mental,   and   energetic   aspects.     The  chakras   are   where   you   receive,   assimilate,   and   distribute   your   life   energies.     And  through  external  situations  or  internal  habits  a  chakra  can  become  imbalanced.      There  are  also  minor  chakras   that  you  can  think  of  as  smaller   towns  with   fewer  nadi  lines  feeding  into  them.    Two  examples  are  the  plantar  chakra  at  the  sole  of  your  feet  and  the  hand  chakra  at  the  center  of  your  palm.    The  main  lower  three  chakras,  called  the  lower  triangle,  are  responsible  for  your  self-­‐image  and  how  you  relate  to  the  world  around  you.    In  everyday  life,  the  effects  of  the  lower   chakras   become   stored   as   feelings   in   Anahata,   the   fourth   chakra,   which   then  influence  your   emotions,   relationships,   and   the   ability   to   surrender   your   ego   to   your  higher  self.    The  fourth  chakra  is  at  the  center  of  the  chakra  system  and  is  responsible  for   integrating   the   lower   and   upper   chakras,   or   the   world   of   matter   and   spirit.   The  higher   chakras,   called   the   upper   triangle,   are   concerned   with   developing   your  emotional  and  spiritual  wisdom  and  enabling  you  to  connect  with  your  inner  divinity  to  live  your  highest  Self  and  carry  you  on  the  journey  of  Self-­‐enlightenment.    Like  any  exchange  center,   the  chakras  receive  and  send  energy  messages  through  the  nadis,  taking  the  energy  in  and  processing  it  before  distributing  it  back  out  to  its  sphere  of   influence   in   the   body   and  mind.     Chakras   serve   as   the  mechanism   through  which  your   subtle   energetic   thoughts   and   emotions   get   translated   into   tangible   physical  responses   in   the   body   and   vice   versa.     Chakras   coordinate   communication   between  your  sensory  system  and  your  organs  of  action.     If   a   chakra   is  blocked,   it  will   impact  functioning   on   all   levels   of   body,   mind   and   spirit.     Clearing   energy   blockages   will  therefore  enhance  your  senses  while  boosting  your  physical  and  emotional  wellbeing.  

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Koshas  You  are  not  just  the  physical  body.    Rather  you  have  many  different  bodies  or  states  of  consciousness  in  existence.    The  koshas  are  these  states  of  consciousness,  subtle  bodies  or   sheaths   that   encase   the   soul.     The   word   kosha   itself   means   bondage,   limitation,  boundary  or  prison  –  all   reflections  of   the  philosophy   that  you  are  at   core   Infinite   in  nature  and   that   these  other  bodies  are   limitations  covering  up  your   true  self  or  your  soul.      The   etheric,   astral   and   mental   bodies   are   made   up   of   the   energy   nadis,   the   seven  chakras,  the  gunas,  and  the  marmas.    Working  within  this  energetic  system  allows  you  to  maintain  health  and  prevent  illness.        

1. Annamaya   Kosha:   is   the   food   sheath   or   physical   body.     It   is   the   body   that   is  made  material  by  the  food  eaten,  initially  by  the  food  eaten  by  the  parents  while  it   is  growing   in   the  womb.    This  body   is  directly  connected  to   the  main  agni  or  digestive  fire  called  the  Jatharagni.    In  fact  you  could  almost  say  that  the  physical  body   is   like   a   tube   built   around   the   digestive   tract.     You   experience   this   body  easily  during  your  waking  state.    

2. Pranamaya   Kosha:   is   the   sheath   of   the   vital   air   (prana)   or   the   etheric   body.    Whereas   the   physical   body   is  made   from   food,   the   etheric   body   is  made   from  digesting  air  or  prana   that  gets   transformed   into  an  energy   that   is  more  subtle  and  immediate  than  that  of  food.    Inhalation,  linked  to  kapha,  is  like  eating  food  whereas  exhalation,   linked   to  vata,   is   like  elimination.    This  sheath  bridges   this  vital  energy  of  prana  with  the  physical  body.      

 Within  this  body  there  is  a  cosmic  holograph  that  has  “taped”  your  life  recording  past   lives   and   previous   incidents   and   these   past   experiences   shape   the   three  stages  of  your  life:  childhood,  adulthood  and  old  age.    In  adults,  disease  will  first  occur   in   the   etheric   body   before   it   manifests   physically.     Illness   can   also   be  healed   through   the   etheric   body.     Twelve   pairs   of   energy   channels   within   the  etheric  body,  which  relate  to  the  twelve  cranial  nerves,  allow  the  physical  body  to  perceive   the   sensory   input   and   then   this   information   is   further   relayed   to   the  body’s   systems   to   trigger   a   response.     So   it   is   that   the   etheric   body   releases  different  hormones  such  as  endorphins,  serotonin,  and  melatonin.    The  secretion  then  shows  up  as  physical  response.    For  example,  if  you  experience  depression,  it  first  happens  in  the  etheric  body  which  then  creates  a  lack  of  serotonin  in  the  brain  which  leads  to  the  psycho-­‐physical  manifestation  of  depression  in  the  mind  

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and  body.    Within  this  body  all  the  72,000  nadis,  the  5  vayus,  5  sensory  faculties  (hearing,  feeling,  seeing,  tasting  and  smelling)  and  the  5  organs  of  action  all  exist  and  are  governed  by  the  etheric  body.    

3. Manomaya   Kosha:   is   the  mental   or   subtle   body   that   has   the   ability   to   think,  evaluate,   judge   and   desire.     In   this   body,   closely   related   to   the   sense   organ   of  sight   and   the   motor   organ   of   speech,   the   body   digests   impressions   and   turns  them  into  thoughts,  feelings  and  emotions.    The  ‘self’  identifies  within  this  sheath  so  that  if  the  mind  is  happy,  you  feel  happy.    This  is  why  when  you  change  or  take  control  of  your  thoughts,  you  can  change  the  experience  you  feel  within  yourself.    You  experience  this  body  during  your  dream  state.  

 

4. Vijnanamaya   Kosha:   is   the   causal   body   or   body   of   knowledge   and   wisdom  which   digests   information   and   memory,   including   those   of   past   lives.     In  Ayurveda,   this  body   is   considered   the  root  cause  of  birth  and  death  and  create  the  pattern  threads  in  the  subconscious  mind  from  the  karma  carried  from  your  past  lives.  

 

5. Anandamaya  Kosha:  is  the  bliss  body.    There  is  superficial  bliss  experienced  by  a   loving   thought   of   having   something,   the   joy   of   getting   that   thing,   and   the  happiness  of  having  it.    In  deep  sleep,  where  you  are  unaware  of  the  distinction  between  these  bodies,   there   is  a  deeper  bliss,  an  experience  of   this  kosha.    And  beyond  this  final  kosha  lies  the  pure  bliss  that  is  the  soul  itself.    This  true  bliss  is  the   highest   yoga   and   comes   as   one   becomes   detached   from   these   prisons   or  sheaths  and  realizes  the  pure  nature  of  your  Self.  

 The  Astral  Body  is  made  up  of  the  pranamaya  and  manomaya  koshas  and  is  the  seat  of  emotion  therefore  often  called  the  emotional  or  desire  body.    It  contains  the  emotional  aspects  of  the  chakra  system  and  is  also  a  replica  of  the  physical  and  etheric  bodies  but  made  up  of  superfine  matter.    This  body  links  your  nervous  system,  etheric  body  and  your   inner   cosmic   energy   and   is   connected   to  out-­‐of-­‐body  experiences.     This  body   is  experienced  in  deep  meditation  where  it  can  be  said  that  people  travel  through  inner  worlds,   known   as   astral   travel.     The   function   of   this   body   is   to   provide   a   vehicle   for  consciousness.    It  has  a  strong  impact  on  the  nervous  system  and  brain  chemistry,  and  emotional   imbalance   is  due  to  neuro-­‐chemical  disturbances   in  both  the  brain  and  the  chakras.     The   astral   body   carries   the   vibration   of   emotions   to   the   etheric   body   that  translates  the  energy  into  your  physical  tissues.  

 

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AYURVEDA  IN  A  NUTSHELL    There   are   numerous   books   on   Ayurveda   that   can   provide   a   deeper   insight   into   the  complexities   of   this   amazing   health   system.     For   this   eBook’s   purpose,   however,   you  don’t  need  to  know  it  all!    After  you  finish  the  eBook  you  may  be  inspired  to  read  more,  take  additional  classes  in  Ayurveda,  or  even  do  the  initial  level  of  training  to  become  an  Ayurvedic  Health  Counselor.    In  the  meantime,  you  will  go  over  enough  of  the  Ayurveda  model  to  help  you  begin  to  use  it  in  your  life.    In   this   section   I   will   tie   together   the   principles,   terms   and   philosophy   I   introduced  earlier  and  guide  you  in  being  able  to  integrate  Ayurveda  into  your  practical  life.    Ayurveda,  the  natural  healing  system  from  India,  uses  an  energetic  model  to  promote  health   and   longevity   by   balancing   your   unique   individual   internal   biochemistry  with  the   continuously   changing   external   factors   in   life.     In   this  model   there   are   three   life  forces   or   forces   of   nature   (Vata,   Pitta,   and   Kapha),   called   doshas,   that   exist   in   your  body.    Each  of   the  doshas  plays  a  vital  role   in  health  but   the  key  to  maintaining  good  health   is   keeping   these   life   forces   in   balance.     When   you   know   how   each   dosha   is  increased  and  decreased  and  what  the  signs  are  for  these  changes,  you  can  take  action  to  keep  these  forces  in  balance.    Ayurveda  has  two  primary  goals:  to  keep  the  body  in  a  state  of  health  and  free  from  disease,  and  to  use  that  physical  health  as  a  foundation  for  health  in  the  emotions,  the  mind  and  the  spirit.    Beyond  caring  for  the  physical  body,  it  recognizes  the  more  subtle  aspects  of  your  being  and  sees  your  spiritual  enlightenment  as  the  ultimate  health  goal.    It  is  also  not  merely  a  science  of  disease  treatment,  but  also  a  science  of  longevity  and  life  with  an  equal  focus  on  disease  prevention  and  wellness.    It  is  especially  well  suited  to  the  chronic,  lifestyle-­‐imbalanced  conditions  of  our  modern  world.        To  restore  your  natural  optimal  health,  which  is  the  balance  of  the  doshas  according  to  your   constitution   or   prakruti,   Ayurveda   uses   natural,   non-­‐invasive   methods   of  treatment  such  as:  

• dietary  and  herbal  support  • lifestyle  and  activity  modifications  • yoga  &  meditation  • subtle  therapies  including  aroma,  gem,  sound  and  breath  • detoxification  techniques      

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A  practitioner  provides  professional  assessment  for  your  constitutional  doshic  balance  as  well  as  your  current  state  of  imbalance  and  guides  your  process  back  to  health.        You,  as  the  individual,  are  responsible  for  implementing  the  changes  –  with  the  support  of  your  practitioner.    To  make  these  changes  successfully,  recommendations  are  given  in  small  steps.    This  approach  helps  you  build  healthy  habits   for  the   long  term  rather  than  using  short-­‐term  drastic  actions  that  may  create  a  result  but  one  that  doesn’t  last.        While   symptoms   are  monitored   and   sometimes   given  direct   balancing   tools,   the   real  work  is  aimed  at  the  underlying  balance  of  the  doshas.    Symptoms  are  the  body’s  way  of  communicating   that   there   is  a  problem  –  similar   to   the  red  warning   light  on  a  car.        In  Ayurveda,  the  symptom  reflects  an  imbalance  in  one  of  the  three  doshas  or  life  forces  which  exist   in  the  Total  Self.    By   looking  at  the  whole  picture  of  what   is  happening  in  your  life,  the  Ayurvedic  practitioner  assesses  the  balance  of  these  three  forces  and  sets  a  course  to  bring  them  back  into  healthy  balance.    When  the  doshas  are  balanced,  the  symptoms  naturally  resolve  over  time.    On   the   other   hand,   if   just   the   symptom   is   treated   in   an   isolated  way,   there  might   be  short-­‐term   relief   in   the   symptom   but   the   underlying   cause   will   not   be   cured.     As   a  result,   not   only   will   the   same   or   connected   symptoms   return,   but   the   underlying  condition   will   continue   to   build   in   severity   and   spread,   bringing   possible   other  problems  including  disease  to  the  manifest.    Using  the  car  analogy,  if  you  simply  reset  the  warning   light   in   the  car  without  actually   fixing   the  problem,  not  only  will   the  red  light  come  back  on  but  the  motor  may  blow  up  or  the  car  stop  working.    

THE  THREE  DOSHAS    

Ayurveda   has   its   own   system   of   anatomy   and   physiology  which  reflects   its   unique   perspective   on   life   and   health,   the   underlying  cosmic  philosophy  and  the  energetic  system.    This  system  is  based  around   the   doshas,   or   primary   life-­‐forces   and   subtle   substances,  which  are  behind  all  physiological  and  psychological  functions  and  are   the  most   important   principle   in   thought   and   practice.     They  produce  the  body  and  at  the  same  time  are  the  causative  factors  in  

the  disease  process.    Out  of  balance  they  cause  disease;  in  balance  they  serve  to  support  all  tissues  and  bodily  functions.        

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Literally   translated   the   word   means   “that   which   darkens,   spoils   or   causes   things   to  decay,”   referring   to   the   causative   nature   of   what   happens   when   the   doshas   are  imbalanced.     For   this   reason,   having   the   doshas   in   balance   according   to   your  constitution  is  key  to  staying  healthy  and  enjoying  harmony  in  all  areas  of  your  life.    The  three  doshas  are  mutually  interactive,  increasing  and  decreasing  in  a  proportional  manner   relative   to   each   other.     Generally   Vata   and   Kapha   are   opposite   with   Pitta  mediating  between  the  two.    Vata,  since  it  is  the  only  one  dosha  which  has  movement,  is  the   most   sensitive   and   leader   of   the   three   doshas   and   if   often   the   first   to   become  aggravated  or  imbalanced.    Doshas   accumulate   or   build   at   their   primary   sites   in   the   digestive   system.     Treating  them   at   these   locations   can   cut   the   disease   process   off   at   the   root.     This   is   why  Ayurvedic  treatment  often  starts  with  and  emphasizes  the  digestion  system.    Not  only  does  the  GI  system  hold  the  root  of  each  of  the  doshas  but  the  health  of  all  the  tissues  in  the  rest  of  the  body  rests  on  the  health  of  the  digestion.    Each  dosha,  in  its  balanced  state,  has  a  general  purpose  in  the  body:      

• Kapha  provides  tissues  and  protection  • Pitta  provides  metabolic  action  and  transformation  • Vata  governs  all  movement  and  expression  

 Each  dosha  is  made  up  of  the  2  of  the  5  elements:  earth,  water,   fire,  air,  ether.    These  elements   and   their   characteristics   help   you   recognize   and   understand   the   doshas.    These  characteristics  of  qualities  show  you  in  a  tangible  way  you  can  experience,  see,  and  feel  how  you  are  affected  by  things  in  life.    The  Ayurvedic  treatment  principles  also  use  the  qualities  to  guide  your  process  back  to  health.    Out   of   balance   the   doshas   cause   symptoms   and   eventually   disease   if   left   unchecked.    You  can  recognize  how   the  doshas  are  becoming   imbalanced   through   the  qualities  of  each  dosha  increasing.    For  instance,  Pitta  is  made  up  of  fire  and  water  and  its  primary  quality  is  HOT.    When  you  have  an  excessive  amount  of  Pitta  in  the  body  you  will  begin  to  experience  heated  symptoms  such  as  feeling  warmer,  having  a  fever,  getting  a  rash  on   the   skin,   feeling   hot   emotionally   and   having   your   temper   spike   to   the   surface,   or  having   heat   in   the   digestion   which   might   mean   acid   indigestion   or   an   excessive  appetite.    We  will  talk  further  about  this  next  class.  

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In  balance,  the  doshas  serve  to  support  all  tissues  and  bodily  functions.    In  balance,  you  can  experience  the  positive  aspects  of  the  doshas  as  they  relate  to  your  constitution  and  enjoy  optimal  and  vibrant  health.        When  I  refer  to  balance,  know  that  it  does  not  mean  having  the  three  doshas  equal  but  rather  refers  to  the  individual  bio-­‐chemical  balance  of  your  constitution  which  you  will  learn  about  in  the  next  section.    

PRAKRUTI:  YOUR  PSYCHO-­‐BIOCHEMICAL  CONSTITUTION    According   to   Ayurvedic   medicine,   it   is   only  through   knowing   your   constitution   that   you  can   you   get   in   touch   with   your   Total   Self  intelligence,   which   is   the   true   source   of  everything   that  makes   up   your   life.     Knowing  your   constitution   means   understanding   your  core  self  better  and  being  able  to  make  choices  that  serve  you  to  enjoy  health  and  harmony.    You   are   conceived  with   a   specific   ratio   of   the  three   doshas   which   makes   up   your   specific   constitution   or   what   is   called   your  “essential  nature”  or  Prakruti.      This  constitution   is  a  genetic  blueprint  which  defines  your  physical   structure,  physiological   tendencies,   expression  of  your  personality,   and  can  predict  where  you  might  experience  challenges  in  health  and  life.        Essentially,   your   constitution   is   the  genetic  heritage  of   the  doshas   from  your  parents  and   is   determined   at   the   time   of   your   conception.    While   your   constitution   does   not  change,  the  balance  of  your  doshas  can  fluctuate  according  to  how  and  where  you  live.    If   these   life   forces  become  out  of   sync  with   the   constitutional  blueprint,   your   system  becomes  imbalanced  and  symptoms  will  develop  to  mark  the  path  and  progress  of  that  imbalance.        Your  constitution  represents  your  Perfect  Health  and  is  unique  to  YOU.    What  you  need  to  live  in  perfect  health  is  also  unique  and  requires  an  individualized  approach.            

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10  TYPES  OF  CONSTITUTIONS    There  are  10  possible  constitutions  as  listed  below.    Though  two  people  might  share  a  constitution,  there  exact  ratio  of  the  doshas  can  still  be  slightly  different.    A  dual  dosha  pitta-­‐kapha  might  for  one  person  be  48%  pitta  35%  kapha  17%  vata  whereas  another  pitta-­‐kapha  might  be  42%  pitta  38  kapha  20  vata.    Both  are  pitta-­‐kapha  constitutions  but  the  amount  of  each  dosha  varies  which  will  show  up  differently  in  the  two  people.        Also   how   and   where   each   of   the   dual   doshas   manifest   can   be   different   among  individuals.     The   first   pitta-­‐kapha  might   have  mostly   kapha   in   the   physical   structure  with  a  little  pitta  mixed  in  but  have  a  larger  amount  of  pitta  in  the  mind.    This  is  true  of  all   constitutional  differences  among   individuals.    How  each  of   the  doshas  manifest   in  the  body,  in  the  mind,  in  your  personality  will  be  a  little  different  –  even  if  you  share  a  constitutional  type  with  someone  else.    This  is  why  we  literally  are  all  unique!    Single  dominant  dosha  -­‐  3   Dual  dosha  -­‐  6   Tridoshic  -­‐  1  • High  amount  of  vata,  

pitta  or  kapha  • These  types  will  most  

closely  resemble  the  pure  characteristics  listed  in  the  previous  pages  for  each  dosha  

• Are  prone  to  become  easily  imbalanced  in  their  constitution  due  to  the  large  amount  they  naturally  have  

• Two  doshas  that  are  close  in  amounts  

• The  most  common  constitution  

• Approach  is  to  find  the  commonality  between  the  two  and  balance  from  there  

• Seasonally  one  would  shift  to  dosha  specific  approaches  for  the  dominant  dosha  seasons  (if  vata  pitta  one  would  use  vata  balancing  measures  in  the  season  of  vata  which  in  WI  is  the  later  fall  and  early  winter)    

• Vata  pitta,  pitta  vata  • Pitta  kapha,  kapha  pitta  • Vata  kapha,  kapha  vata  

• Closely  balanced  between  all  three  doshas  

• Is  the  least  common  constitution  

• Usually  are  the  healthiest  and  balanced  since  it  is  harder  to  become  imbalanced  with  such  an  even  spread  of  the  doshas  

• However,  an  imbalanced  tridoshic  constitution  is  possible  and  is  challenging  to  work  with  since  all  3  doshas  are  often  imbalanced  

• In  balance,  seasonal  care  important  to  maintain  balance  

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MEET  THE  DOSHAS:  VATA,  PITTA,  KAPHA    

Nature  of  Vata  =  Air  +  Ether  Creativity  and  enthusiasm  are  hallmarks  of  balanced  Vata.    Vata  dosha   is  said   to  be  made  up  of   the  air  and  ether  elements  and  has  characteristics  like  the  wind.    The  qualities  or  attributes  of  Vata  are  dry,   light,  cold,  mobile,  rough,  subtle,  and  clear.    Vata  leads  the  other  doshas  due  to  its  mobility.      

 Vata  governs  all  the  bodily  functions  concerned  with  movement.    In  the  body  this  subtle   movement   can   be   seen   through   breathing,   blinking,   muscle   and   tissue  movement,   the   pulsation   of   the   heart,   circulation   of   the   blood   and   body   fluids,   the  nervous   system   spreading   of   information   through  nerves   and   such,   peristalsis   in   the  digestion,   thoughts,   memory   and   fluctuating   emotions.     The   movement   of   vata   is   a  necessary  part  of  a  healthy  functioning  system.        In  balance,  Vata  promotes  creativity  and   flexibility.    Out  of  balance,  vata   creates   fear,  anxiety,  severe  pain,  and  abnormal  movements.        Vata’s  main  root  in  the  body  is  the  large  intestine  or  colon  but  is  also  predominant  in  the  pelvic  cavity,  the  bones,  skin,  ears  and  the  thighs.    A  Vata  dominant  constitution  will  have  such  characteristics:    

• Slender,  light  frame  with  long  narrow  bones  and  a  lighter  weight  • Dry  often  curly,  kinky  hair  and  thin  eyebrows  and  lips  • Elongated  face  with  possible  crooked  facial  features    • Be  light  sleepers  and  lean  towards  insomnia  when  out  of  balance  • Are  often  cold  with  cold  hands  and  feet    • Often   experience   dry   skin,   dry   eyes   and   a   dry   colon   which   causes   a   tendency  

toward  constipation  and  gas  • Tendency  towards  being  fearful,  anxious  • Be  quick  in  thought,  speech  and  action  but  also  tend  to  forget  quickly  and  move  

onto  new  activities  quickly  –  flitting  like  the  wind;  comfortable  with  change    • Become  scattered  and  more  easily  overwhelmed  • Often  have  a  fragile,  nervous  disposition  and  have  trouble  staying  focused  

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Nature  of  Pitta  =  Fire  +  Water  Self-­‐confidence  &  an  entrepreneurial  spirit  mark  a  balanced  Pitta.    

The  pitta  dosha   is   said   to  be  made  up  of   the   fire   and  water   elements,  being  most  dominated  by  fire.    Pitta  is  hot,  slightly  moist  or  oily,  light,  sharp,  mobile,  and  liquid.      

 Pitta  governs  all  chemical  &  metabolic  transformations  in  the  body  including  digestion,  absorption,  assimilation,  nutrition,  metabolism,  energy  production  (body  temperature),  and  personal  growth.  The  primary  function  of  Pitta  is  transformation  through  digestion  and  metabolism  of  all  of  life.    In  balance,  pitta  promotes  greater  understanding  and  intelligence.    Out  of  balance,  pitta  creates  anger,  jealousy,  inflammatory  conditions  and  heated  symptoms  such  as  fever.        Pitta’s   main   root   in   the   body   is   the   small   intestine   but   is   also   governs   the   lower  stomach,  blood,  sweat  glands,  eyes,  skin,  liver  and  spleen.    A  Pitta  dominant  constitution  will  have  such  characteristics:  

• Moderate,  mesomorphic  body  builds,  good  muscular  development,  steady  weight    • Medium  sized  body  features  that  can  also  be  sharp  or  angular  • Most  often  hot,  sweats  easily,  uncomfortable  in  hot  weather/climates  • Warm,  ruddy  or  fair  skin  which  may  be  prone  to  red  rashes  or  acne,  often  oily  • Fine  hair  that  tends  towards  premature  graying  or  thinning  • Strong  digestions  with  a  sharp  appetite,  regular  bowel  movements    • Moderate  sleepers  and  tend  to  be  morning  people  • Sharp   of  mind,   digest   information  well,   have   a   powerful   intellect   and   a   strong  

ability  to  concentrate  • Assertive,  make  natural  leaders,  and  are  competitive  and  ambitious  • Determined   in   thought,   speech   and   action;   precise   and   good   decision   makers,  

teachers,  and  speakers    • Frustrated   fairly   easily;  prone   to  more   sharp  emotions   such  as   anger,   jealousy,  

rage,  irritation,  resentment  and  have  a  critical  nature  of  themselves  and  others  • Passionate  and  intense  disposition  

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Nature  of  Kapha  =  Water  +  Earth  Calm,  contented,  and  compassionate  mark  a  balanced  Kapha.    

Kapha   is  made  up  of   the  water  and  earth  elements  and   is  characterized  by   qualities   of   HEAVY,   cool,   moist   or   oily,   stable,   slow/dull,   liquid,  slimy/smooth,  dense,  soft,  sticky/cloudy,  hard,  gross.      

 Kapha  governs   the  structure  of   the  body  being   the   force   that  holds   the  cells   together  and  forms  the  muscle,  fat,  bone,  and  sinew.  It  gives  the  energy  for  the  body’s  structure  and  acts  like  glue  in  terms  of  its  ability  to  hold  the  body  pieces  together.    The  primary  function  of  Kapha  is  protection  through  lubrication,  structure  and  growth,  stability  and  immune  strength.    In   balance,   kapha   shows   up   as   love,   calmness,   forgiveness,   strong   health   and  endurance.     Out   of   balance,   kapha   creates   attachment,   greed,   possessiveness,   and  congestive  symptoms  with  swelling  and  excess  mucus.    Kapha’s  main  root  in  the  body  is  the  stomach  but  is  also  influences  and  is  in  the  chest,  throat,  head,  plasma,  liquids  of  the  body  and  synovial  membranes.    A  Kapha  dominant  constitution  will  have  such  characteristics:  

• Stocky  body  build,  physically  denser  with  shorter  and  thicker  bones  • Neck  appears  to  be  sitting  close  to  their  shoulders,  fingers  are  short  and  thick  • Gains  weight  easily  but  carries  it  in  a  solid  way  spread  over  the  body  • Thick  smooth  skin  that  may  be  oily;  thick,  lustrous,  wavy  hair  • Heavy  sleepers  with  a  tendency  to  oversleep  and  become  lethargic  out  of  balance    • Bothered  by  damp,  clammy  environments  and  spring  weather    • Stable  and  calm  in  thought,  speech  and  action;  quieter  and  prone  to  say  less  • Thoughtful,  and  loving  with  a  sweet  and  gentle  disposition  • Easy-­‐going,  patient  and  supportive  in  relationships;  very  loyal    • Slower,  easy  going  nature;  speaks  and  moves  slowly,  less  likely  to  get  upset  • Inherent  ability  to  enjoy  life;  comfortable  with  routine  • Stuck  and  unmotivated  and  lack  spontaneity  if  imbalanced  • Stubborn  -­‐  once  they  have  made  up  their  mind  they  are  not  likely  to  change  it  • Great  in  support  roles,  have  strong  faith  and  like  to  be  part  of  a  community  • Long  endurance  but  slow  to  start  • Takes  longer  to  learn  but  once  they  do,  they  rarely  forget  

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SNAPSHOT  OF  THE  DOSHAS  NATURE  OF  VATA  –    Ether  +  Air  

l Allows  you  to  move  and  express  yourself    

l That  which  moves  things  

l Prime  force  of  the  nervous  system  

l Basic  life  force  that  energizes  the  entire  body  

NATURE  OF  PITTA  –  Fire  +  H20  

l Provides  metabolic  action    

l That  which  digests  things,  physically  and  mentally  

l Responsible  for  all  chemical  &  metabolic  transformations  in  the  body    

NATURE  OF  KAPHA    Earth  +  H20  

l Provides  tissues    l Binds  together    l Gives  nourishment  l Provides   substance   &  

support   (bones,   fluids,  tissues)  

l Dry  l Light  l Cold  l Rough  l Subtle  l Sharp    l Mobile  or  agitated  

Slightly  wet  or  oily  Sharp  or  penetrating  Hot  Light  Subtle  Mobile  but  not  agitated  Flowing  

Wet  or  unctuous  or  oily  Cold  Heavy  Gross,  Dense  Dull  or  slow  Static:   fixed   or   steady   or  stuck  

Physically  in  people  • Underdeveloped  

muscular  with  prominent  bones  and  joints    

• Slender  build,  short  or  tall  

• Dry,  brittle  nails,  skin    • Dry,  curly,  sparse  hair    

Physically  in  people  • Medium,  strong  build  

with  a  medium  height  and  medium  sized  features  

• Thin,  silky  hair,  grey  or  bald  earlier  

• Reddish,  fair  complexion  

Physically  in  people  • Heavier  build,  well  

developed,  extra  weight  • Strong  health  &  

immunity  • Thick,  dark,  wavy  hair  • Oily  skin;  fair  &  pale    

Characteristically  • Variable  –  appetite,  

moods,  activities  • Creative,  fun,  energetic  

in  bursts  • Fast  mind,  easily  

remembers  &  forgets    • Cold  feet  and  hands    • Fearful,  anxious  

 

Characteristically  • Strong  digestion  

physically,  mentally  • Assertive,  natural  

leader  • Orderly,  precise,  

structure  • Sweats  more;  dislikes  

hot  weather    • Angers,  gets  frustrated  

easily  

Characteristically  • Slow  digestion,  pace,  

learning;  strong  long-­‐term  endurance  

•  Warm,  loving,  easy  going,  non-­‐judgmental,  forgiving    

• Depressed,  possessive,  attached,  homebody  

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AYURVEDA’S  VIEW  ON  HEALTH  &  DISEASE    

Disease      

• Dictionary:   an   abnormal   condition   of   an   organism   that   impairs   normal  physiological   functioning;  a  disordered  or   incorrectly   functioning  organ,  part,  structure,   or   system   of   the   body   resulting   from   the   effect   of   genetic   or  developmental   errors,   infection,   poisons,   nutritional   deficiency   or   imbalance,  toxicity,  or  unfavorable  environmental  factors;  illness;  sickness;  ailment.      

• Holistic:   a   lack   of   ease;   any   impedance   to   the   flow   of   energy   through   the  system  not  only  causes  disease  but  defines  disease.    

• Ayurveda:  anything   less   than   perfect   health   –   abnormal   function  of   tissues,  wastes  or  doshas,  any  disturbance  of  a  person’s  peace  of  mind  and  well-­‐being  no  matter   how   slight;   disconnection   for   the   Self.     In   Ayurveda   it   is   possible   to  evaluate   and   treat   the   “disease”   process   before   it   reaches   the   “disease”   level  according  to  Western  medicine.  

 Health  Ayurveda  definition  is  svastha  =  perfect  health      

1. Established   in   the  self  =  healthy  ego  or  self-­‐esteem  as  well  as  a  person  who  is  firmly  established  in  their  higher  Self  –  part  connected  to  God  →  perfect  health  is  the  end  result  of  both  positive  self-­‐esteem  as  well  as  spiritual  Self-­‐awareness    

2. Inner  balance    • balanced  constitution  (doshas)    • balanced  digestive  fire  (agni)    • waste  products  are  produced  in  normal  levels  and  in  balance    • senses  functioning  normally    • body,  mind  and  consciousness  are  working  together  harmoniously  

 3. Behavior   =   harmony   between   person’s   inherent   constitution   and   the   external  

environment;  choosing  to  interact  with  environment  in  ways  that  are  supportive  to  your  own  nature  

   

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Normal  fluctuation  of  doshas  The  doshas  exist  in  relation  to  each  other  and  are  constantly  in  flux.    There  are  normal  cyclical  changes  created  by  external  factors  such  as  age,  seasons,  time  of  day,  climate.        These  normal  phases  are:  

• Increase  (accumulation)  • Peak  (aggravation)  • Retreat  (alleviation)  

 Disease   occurs   when   the   rising   tide   of   the   dosha   accumulation   does   not   retreat   but  keeps  on  advancing.    These  first  two  phases  of  fluctuation  represent  the  first  two  initial  stages   of   disease,   but   if   the   doshas   retreat,   disease   does   not   continue   to   develop.    However,   if   the   dosha   does   not   alleviate,   it   will   continue   to   build   in   imbalance   and  further   the   progress   of   disease.     In  Ayurveda,   if   one   takes   proper   care   of   the   doshas  through  a  healthy  lifestyle  in  balance  with  the  seasons,  the  doshas  do  not  rise  beyond  their  normal  patterns  and  disease  is  avoided.    There  Are  3  Main  Causes  of  Disease      

• Sensory   attachment:   being   enticed   by   sensory   impulses   that   lead   you   to  behaviors  that  are  not  in  balance  with  proper  care  of  the  doshas  

• Failure  of  intellect:  basically  knowing  what  to  do  and  failing  to  do  so  • Time   and  motion:   this   describes   the   depleting   effect   of   vata  with   any   type   of  

motion  including  the  flow  of  time  • Forgetting  true  nature:  when  you  live  according  to  your  highest  spirit  you  will  

always  follow  a  path  of  health.    When  you  forget  your  infinite  nature  and  act  from  the   space   of   your   ego   and   the   senses   that   dominant   this   illusionary   temporal  time  on  earth,  you  act  out  of  your  natural  balance.  Ultimately  this  is  seen  as  the  primordial  cause  of  disease.  

 Specifically,  these  factors  play  into  creating  imbalance:    

• Wrong  diet  for  your  constitution  or  current  condition  • Seasonal  maladjustments  • Wrong  lifestyle  according  to  your  constitution  or  current  condition  • Psychological  disturbance  • Dosha  unbalancing  factors  

 

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STAGES  OF  DISEASE    

Through  its  energetic  approach,  Ayurveda  is  able  to  have  a  detailed  understanding  not  only   of   the   disease   process   and   how   it   unfolds   in   the   body   in   different   stages  throughout   the   body,   but   also   how   to   bring   balance   at   each   of   the   different   stages.    Think  of  these  stages  like  a  growing  tree  with  each  stage  a  different  part  of  the  tree.    Accumulation  –  roots;  begins  in  the  digestion  which  is  the  site  of  doshas  

• Mild,  often  unnoticeable  symptoms  • Disturbances  contained   in  digestive  system  (V  =  constipation,  gas;  P  =    burning  

indigestion,  loose  stools;  K  =  nausea,  sluggish  digestion)  • Ideal  stage  for  prevention  through  behavior  change  

Aggravation  -­‐  roots  l ↑  in  strength  of  symptoms  but  still  relatively  mild  &  transient  in  nature  l Full  disease  still  preventable  with  proper  actions  

Overflow  –  trunk;  overflow  out  of  the  GI  through  the  plasma  and  blood  into  organs  &  tissues  

• Symptoms  still  general  but  there  is  a  worsening  at  their  respective  sites  1. V  =  systemic  dryness  and  feeling  of  cold    2. P    =  burning  mucous  membranes  and  feelings  of  warmth  3. K    =  swelling,  fluid  accumulation,  and  lethargy  

Relocation  -­‐  branches    l Body  site  where  doshas  settle  in,  usually  a  weak  area  previously  injured    l Preliminary   symptoms   are   evident   but   vitality   is   still   strong;   treatment   still   not  

difficult  but  requires  perseverance  Manifestation  -­‐  bud      

l Symptoms  deepen  &  become  specific  l At  this  point  allopathic  medicine  gives  a  disease  its  name  

Diversification  -­‐  leaf    l Symptoms  become  quite  specific  to  affected  site  &  severe  l Tissue  may  become  irreparably  damaged  l If  vital  organs  are  affected,  person  may  die  

 The  last  two  stages  represent  the  fully  developed  disease  and  will  take  more  time  and  effort  to  rectify,  usually  requiring  a  major  change  in  lifestyle  to  reduce  it.          

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AYURVEDIC  TREATMENT  PRINCIPLES    

There   are   two   inter-­‐related   principles   of   treatment   in   Ayurveda   that   work   in  conjunction  with  the  qualities  that  reflect  the  nature  of  each  of  the  doshas.    

Treatment  Principle  #1:    LIKE  CREATES  LIKE    

Factors   of   similar   nature,   having   similar   qualities,  will   create  more   of  the   same.     Taking   in   too   many   external   factors   that   are   like   a   dosha  creates  more  of   that  dosha   in  your  body/mind.    Eventually   this  builds  

up  to  excess  and  creates  imbalance  -­‐  and  the  cycle  of  disease  begins.  l Vata  is  ↑  by  cold,  light,  dry,  mobile,  rough  –  Vata’s  same  qualities    l Pitta  is  ↑  by  hot,  slightly  oily,  sharp,  light,  unstable  –Pitta’s  same  qualities    l Kapha  is  ↑  by  heavy,  cool,  oily,  dense,  dull,  static  -­‐  Kapha’s  same  qualities  

 Treatment  Principle  #2:  OPPOSITES  REDUCE/RESTORE  BALANCE    

Factors   of   opposite   nature,   having   opposite   qualities,   are   used   in  treatment  to  create  balance  by  decreasing  the  dosha.  

 • Heat  is  treated  with  cold  • Dampness  is  treated  with  dryness  • Lightness  is  treated  with  heaviness  • And  so  on  based  on  the  qualities  associated  with  each  dosha  

 Treatment   tools   used   in   Ayurveda   are   aimed   at   the   five   senses  and  more  

l Taste:  Diet  and  Herbs  l Sight:  Color/Gem  Therapy,  Nature  l Hearing:  Music,  Mantras,  Affirmations  l Smell:  Aromatherapy  l Touch:  Body  Therapies  (by  practitioners  and  self  care)  • Pancha  Karma:  deep  cleansing/rejuvenation  • Exercise,  Yoga,  Activity  • Meditation  • Spiritual  Connection  • Lifestyle  Modification  

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HEALTHY  LIVING  IS  KEY  TO  PERFECT  HEALTH    

Knowing   how   the   world   around   you   impacts   you   is   vital  because  how  you   live  on  a  daily  basis  –  including  your  food,  activities,  sleep  patterns,  self-­‐care  routines,  and  external  factors  in  life  –  is  what  creates  health  or  not.          Being   a   system   of   WELLNESS,   Ayurveda   uses   natural   and  empowering   tools   to   emphasize   prevention   and   balance.    Ayurveda  teaches  you  how  to  correct  your  current   imbalances  and   symptoms   as  well   as   the  principles   to   live   in   balance   and  

enjoy  health  going  forward.    Prevention  of  disease   is   less  time  consuming,   less  costly,  less  uncomfortable,  and  more  effective.    Getting  started  involves  the  following  three  steps:    

• Know  your  constitution  which  tells  you  what  doshas  you  already  have  the  most  of  so  you  can  be  mindful  of  those  tendencies  in  any  treatment.    

• Assess  your  current  state  of  imbalance  which  uses  symptoms  to  guide  you  to  the  root  cause  in  terms  of  dosha  imbalance.      

 • Develop  an  action  plan  to  address  the  underlying  doshic  imbalance,  keeping  

your   constitution   in   mind   so   as   not   to   create   a   different   imbalance.     This  approach   not   only   restores   health   and   vitality,   but   takes   away   the   symptoms  which  were  acting  as  messengers  from  the  body  indicating  a  problem.    Treating  connected  symptoms  at  the  origin  in  this  holistic  manner  yields  solid  results  in  a  faster  timeframe.  

 The  next  sections  help  you  better  understand  the  doshas  through  their  signs  of  imbalance,  factors  which  create  imbalance  and  factors  that  restore  balance.        

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THE  ROLE  OF  SYMPTOMS    

Definitions  of  Symptom      

• From  the  western  medical  view  a  symptom  is  a  change  from  normal  structure,  function,   or   sensation   as  would   be   experienced  by   an   individual   and  would   be  indicative   of   disease.   In   the   western   medical   model,   symptoms   are   seen   and  treated  often  as  isolated  entities  in  the  physical  body  or  the  mind.      

• From  the  holistic  Ayurvedic  view  symptoms  are  cues  or  reflections  that  there  is  an  underlying  imbalance  within  one  or  more  of  the  three  doshas.    Though  the  symptom  is  real,  tangible  and  disruptive,  it  in  itself  is  not  seen  as  the  problem  or  root  of  the  imbalance  but  rather  the  cry  for  help.      

• From  a  syntax  view  the  word  “symptom”  derives  from  the  Greek  Syn  =  together  and  Piptein  =  to  fall.    Add  them  up  and  you  get  “falling  together.”    I  like  this  image  because   symptoms   are   reflections   of   a   disturbance   in   your   inner   energies   that  may  have  been  present   for  days,  months  or  even  years  before   they  show  up  or  “fall  together”  to  create  the  symptom  that  you  notice.  

 VIKRUTI    In  addition  to  prakruti,  there  is  a  state  called  vikruti  which  represents  the  current  state  of  the  doshas.    If  the  present  state  is  the  same  as  prakruti,  then  the  person  is  balanced  and   at   their   optimal   level   of   health.    More   likely,   however,   there  will   be   a   difference  between  vikruti  and  prakruti  in  which  case  vikruti  is  seen  to  reflect  the  current  state  of  imbalance.    For  when  you  are  not  aligned  with  prakruti,  you  are  not  in  balance.    Vikruti  reflects  the  changes  in  the  doshas  caused  by  lifestyle  and  environmental  factors  including   diet,   emotions,   age,   environment,   etc.,   that   are   not   in   harmony   with   your  prakruti.  An  Ayurvedic  practitioner   identifies   the   state   of   prakruti   and  vikruti   through   several  procedures  including  life  history,  looking  at  your  current  symptoms  and  functioning  of  your  major  systems,  analyzing  the  tongue  and  pulse.      Vikruti   is   then  defined  by  dosha  as  primary,   secondary  and   tertiary.     You   can  have  a  dual   dosha   imbalance   just   like   with   your   constitution.     It   is   this   difference   between  prakruti  and  vikruti  which  gives  the  practitioner  the  information  to  create  a  program  to  restore  health.    

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SIGNS  OF  IMBALANCE  IN  THE  THREE  DOSHAS    

Just   like   you   can   recognize   the   doshas   from   their   qualities,   so   too   you   can   recognize  dosha  imbalance  from  the  quality  of  symptoms:    NATURE  OF  VATA  -­‐    Ether  +  Air  Qualities  (↑  by):  Dry,  Light,  Cold,  Mobile,  Rough,  Subtle,  Sharp,  Hard,  Clear    

Balanced  by  warm,  heavy,  moist,  stable  VATA  IMBALANCE  -­‐    Excess  dry,  cold,  mobility  

• Pain  (vata  is  the  most  sensitive  in  general),  headaches,  low  back  pain    • Dryness  in  bowels:  constipation,  gas,  distention,  bloating  • General  dryness  in  your  skin,  hair,  nails,  lips  • Excess   movement   in   the   nervous   system/mind:   insomnia,   anxiety,   confusion,  

disorientation,  incoherent  speech,  dizziness,  trouble  focusing    • Any   abnormal   excess   motion   –   twitching,   rapid   breathing,   rapid   heart   rate,  

hyperactivity,  tremors,  inability  to  sit  still  • Losing  weight  without  reason  or  having  difficulty  gaining  weight  or  gaining  weight  in  

the  hip,  thigh,  buttock  area,  flabby/cellulite  weight  gain  • Cracking  joints  • Dry  cough,  clear  watery  sinus  drainage  • Any  symptoms  that  fluctuate  and  are  variable  have  a  vata  component  • Intolerance  to  cold,  cold  feet  and  hands,  poor  circulation,  crave  warmth  

Factors  that  increase  Vata    • Too  many  dry,  cold  or  raw  foods  • Excess   travel   and/or   lots   of   daily   driving.     Vata   is   affected   by   excess  movement   of   all  

types  • Hydration  imbalance  • Variable  daily  routine  especially  erratic  meal  times,  skipping  meals,  fasting  • Over-­‐consumption  of  ice-­‐cold  beverages,  especially  with  meals  • Stimulation  overload  –  excess  talking,  loud  noises,  electronics;  and  mental  overexertion  • Excess  stimulants  such  as  caffeine,  chocolate,  or  any  type  of  stimulating  drug  • Regular  exposure  to  air  movement  via  AC  or  a  fan  or  cold,  dry  wind  • An  overly  busy  schedule  especially  with  stress,  anxiety  and  intensity  • Too  vigorous  of  exercise,  especially  of  the  aerobic  type  • Late  fall/early  winter;  Retirement  /  late  stage  of  life;  Climates  of  high  elevation  

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Factors  that  balance  Vata    Regularity  and  structure  are  key    

• Somewhat  oily/moist,  cooked/warm  and  moderately  spiced  foods    • Regular  meal  times;  as  many  as  five  small  meals  per  day  taken  every  three  hours  would  

be  appropriate  • Drink  plenty  of  warm  liquids  and  use  good  oils  • Gentle  exercise  so  as  not  to  create  more  excessive  movement,  only  exercise  to  the  point  

of  a  mild  sweat  and  make  sure  to  have  enough  fluid  intake  • Grounding   yoga,   meditation   and   breathing   exercises,   ideally   as   part   of   the   morning  

routine;  focus  on  pelvic  region  and  colon,  releasing  tension  from  the  hips,  lumbar  spine  and  SI  joints  

• First  root  chakra  work  due  to  its  grounding,  earth  energy    • Oiling:  self-­‐oil  massage  with  sesame  oil  (heavy  and  warm  oil),  oil  enemas,  increase  good  

oils  in  the  diet  • Surround  yourself  with  warm  colors  such  as  red,  yellow,  orange,  brown  • Regular  routines  in  harmony  with  the  rhythms  of  nature  –  especially  around  sleep  and  

meals    • Stay  warm  –  dressing  warmly,  warm  baths;  avoid  cold  drafts  and  winds  • Try  to  go  to  bed  between  9-­‐10  pm  (though  this  depends  somewhat  on  the  rhythm  of  the  

sunset  and  varies  season  to  season  and  by  latitude)  –  and  if  you  need  help  with  sleep,  try  a  cup  of  warm,  spiced  milk  (pinch  ginger,  cardamom,  nutmeg)  

• It  is  ideal  to  wake  half  an  hour  before  the  sun  rises  • Take  particular  care  to  minimize  loud  noise,  music,  fast  driving,  excess  sexual  activity  • Daily  quiet,  relaxation,  rest  time;  decompression  time    • Slowing  down  in  general  • Nurturing  activities  and  time  in  nature,  especially  with  the  earth  element  such  as  in  the  

garden,  in  the  mountains  hiking    

         

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NATURE  OF  PITTA  -­‐    Fire  +  Water  Qualities  (↑  by):    HOT,  Light,  Slightly  Oily,  Unstable,  Sharp,  Subtle,  Flowing,  Soft,  Smooth    Balanced  by  cool,  heavy,  dry,  stable  

PITTA  IMBALANCE  -­‐  Excess  heat  • Fever,  burning  sensations,  heat  in  liver  and  spleen  • Anger,  impatience,  criticism,  rage,  hatred  and  jealousy  increase  –  heat  in  the  mind  • Intensity,  overly  competitive  • Sharp  &  sarcastic  speech,  you  find  yourself  getting  into  arguments  easily  • Red/burning  eyes,  premature  graying,  acne/red  and  heated  skin  conditions    • Yellowish  color  anywhere  in  the  body  • Hyperacidity,  ulcers,  heartburn,  diarrhea  • Inflammatory  &  infectious  conditions  • Excessive  hunger,  thirst,  sweat,  urine  -­‐  –  excess  metabolic  activity  • Bleeding  • Difficulty  sleeping  from  heat  or  mind  churning  on  projects,  early  morning  waking  with  

difficulty  getting  back  to  sleep  • Frontal  headaches,  migraines,  and  visual  distortions.  • Obsessed  by  work  or  a  project,  unable  to  stop  for  a  break,  workaholic  tendencies  

Factors  that  increase  Pitta    • Anything  that  creates  extra  heat  • A  diet  that  contains  too  many  hot  or  spicy,  sour  (anything  fermented)  or  fried  foods  • Fasting  or  skipping  meals  • Over-­‐exposure  to  the  sun  or  to  hot  temperatures  including  saunas,  hot  tubs,  steam  baths  

or  baths  • Too  much  intensity  in  life  • Conflict  in  situations  • Heated  emotions  like  anger,  resentment,  jealousy,  rage  • Workaholic  tendencies  • Alcohol  and  smoking  • Excessively  competitive  activities  • Too  much  time  in  the  head,  not  enough  in  heart  • Hydration   imbalance   from   either   not   drinking   enough   water/herbal   teas   and/or  

drinking  too  much  coffee,  black  tea,  sodas  and  alcohol  

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Factors  that  balance  Pitta    Moderation  &  keeping  cool  are  key    

• Minimize  conflict  and  walk  away  from  situations  that  make  you  see  red      • Quench   your   thirst   with   cooling   drinks   made   with   rose,   peppermint,   hibiscus   and  

coriander  as  well  as  keeping  the  water  flowing.    You  can  also  add  aloe  vera  juice  to  your  water  (1  Tbsp  per  8  oz)  or  drink  ½  cup  aloe  vera  juice  each  day.  

• Do   not   skip   meals,   do   not   fast   and   do   not   wait   to   eat   until   you   are   ravenously  hungry.    Delaying  meals  can  cause  excess  acidity,  so  eat  on  time  every  day.      

• Enjoy   water-­‐based   activities   such   as   swimming   or   aqua-­‐aerobics   to   stay   fit   but  cool.    Also  walking  after   sunset,  particularly  along  water  or  under   the   cooling  moon   is  soothing  to  pitta  energy.  

• Create  a  good  balance  between  work  and  play      • Enjoy  cooling  food,  herbs,  lifestyle  –  fruit  juices,  salads,  walking  during  the  evening  • Minimize  hot  drinks  and  do  more  room-­‐temp  or  cool  drinks  (not  iced)  • Try  to  cook  in  the  early  morning  or  evening;  avoid  a  hot  kitchen  in  the  middle  of  the  day  • Yoga  in  a  non-­‐competitive  environment,  ideally  with  the  eyes  closed  so  you  tune  out  the  

outer  world  and  simply  connect  with  yourself.    Practice  softening  the  body  in  the  poses,  focus  more  on  relaxation  and  rejuvenation  than  strength  training.      

• Minimize   strenuous   exercise   and   instead   practice   more   quieting,   cooling   exercise   in  general.  Only  exercise  to  the  point  of  a  mild  sweat  and  make  sure  to  drink  enough  fluids.  

• Schedule  in  your  relaxation      • Practice   the   art   of   being.     Instead  of  needing   to   fill   every  moment  with  activity,   take  

one   opportunity   daily   to   simply   sit   and  notice  what's   around   you,   how  you're   feeling,  and  what  is  in  the  present  moment  

• Breathe.     Take  deep  breaths   throughout   the  day   to   let   go   of   the   intensity   building  up  inside    

• Slow  down.    Slow  down  not  only  your  life  and  activities  but  even  how  you  move      • Soften  your  expectations;  people  with  more  Pitta  tend  to  be  perfectionists  and  a  tad  bit  

critical  of  themselves  and  others      • Make  stress  relief  a  goal  • Keep  a  gratitude  journal  and  practice  being  content  with  what  you  have    

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 NATURE  OF  KAPHA    Earth  +  Water  Qualities  (↑  by)  Cool,  HEAVY,  Moist,  Stable,  Gross,  Dense,  Dull,  Sticky,  Soft,  Cloudy    Balanced  by  warm,  light,  dry,  mobile  KAPHA  IMBALANCE  -­‐  Excess  oily,  cold,  heavy  

• Water  retention  –  swelling  glands,  joints    • Mucous,  congestion  in  in  your  throat,  head  and  chest  • Pale,  cold  extremities    • Excess  weight,  weight  gain  spread  over  body  in  firm  way  –  excess  heaviness    • Sluggishness/dullness  in  the  mind,  lethargy  and  apathy  towards  life  • Excessive   sleep,  wanting   to   be   a   couch   potato,   unmotivated,   difficulty  waking   even  

after  long  hours  of  sleep,  fatigued  and  lethargic    • Slow  digestion  -­‐  loss  of  appetite,  nausea,  vomiting,  lethargic  after  eating  • Oily  skin  and  hair    • Overly  attached  or  constantly  feel  the  need  to  "cling"    • Resistant  to  change,  stubborn,  stuck  • You  feel  tired  even  though  you  are  not  performing  any  physical  activity    • Tendency   to  hold  on   to   things,   jobs,  and  relationships   long  after   they  are  no   longer  

nourishing  or  necessary  • You  feel  like  you  just  want  to  sit  and  be  a  spectator    • You  feel  withdrawn,  find  it  difficult  to  deal  with  change,  • In  the  face  of  stress,  your  typical  response  is  “I  don’t  want  to  deal  with  it.”  

Factors  that  increase  Kapha    • Sweet,  sour  and  salty  flavors    • Greed  and  possessiveness,  hoarding  behaviors,  over  attachment  • Cool,  humid,  moist  climates  • Cool,  cloudy  weather    • Sleeping  in  the  day  and  past  7  am  in  the  morning  • Lack  of  movement    • Inactivity  • Boredom  and  status  quo  –  stuck  in  the  same  patterns  • Heavy  sweet  food  including  excess  sugars,  meats,  dairy  and  wheat  products  • Lack  of  stimulation,  new  activities  

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Factors  that  balance  Kapha    Stimulation  is  key    

• Challenge  yourself  mentally  with  new  activities—learn  a  new  skill,  solve  some  puzzles  or  take  a  class.  

• Emotionally,  welcome  new  relationships  in  your  life  by  making  it  a  point  to  meet  people  • Protect  yourself  from  the  damp  and  cold.  Use  dry  heat  such  as  saunas  and  use  at-­‐home  

steam  therapy  to  open  clogged  channels.    • Vigorous   activities   are   ideal   exercise.   Exercise   every   day   for   best   results,   but  without  

overstraining.  Racquetball,  singles  tennis,  jogging  and  aerobics  are  good  activity  choices.    Exercise  in  the  morning  if  you  can  to  get  a  good  charge  for  the  day  ahead.  

• Do  more  warming,  fast  moving  yoga  styles  such  as  Ashtanga,  Bikrum,  vinyasa  flow    • Go   to   bed   early   and  wake   up   really   early   in   the  morning,   definitely   before   sunrise,   to  

improve  the  quality  of  your  rest.  Do  not  indulge  in  daytime  snoozes.  • Add  zest  to  your  life  by  consciously  incorporating  variety  and  new  experiences  into  your  

life;  travel,  meeting  new  people  and  trying  new  hobbies  are  ways  to  embrace  change.  • Avoid  overeating,  especially  at  night,  and  don’t  eat  when  you  are  not  hungry  or  between  

meals.    • Include  ginger  in  your  diet;  take  a  pinch  of  fresh  ginger  root  with  a  few  drops  of  lemon  

juice  before  meals  to  help  stimulate  digestion.    • Favor   foods   that   are   light,   dry,   and   warm   as   well   as   those   that   are   spicy,   bitter,   and  

astringent  (e.g.  ginger,  asparagus,  tea).    • Reduce  heavy,  oily,  and  cold  foods  including  sugar  products,  heavy  dairy  and  wheat.    • Use  all  spices  except  for  salt,  especially  hot  spices  such  as  ginger,  pepper  and  turmeric,  

to  aid  in  digestion.    • Increase  giving,  sharing,  letting  go    • Enjoy  deep  massage  with  drying  powders  and  mustard  oil    • Increase  hot,  spicy  teas.    

     

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THE  QUALITIES  OF  LIFE      One   of   the   great   Ayurvedic   ancient   physicians   discovered   that   everything   in   life   –  organic  and  inorganic  substances,  thoughts  and  actions  –  all  have  certain  attributes  or  qualities.    In   fact   these  qualities  were  what  allowed   the  ancient  people’s   to  make  sense  of   their  experiences  and   interactions   in  a  world  where  there  were  no   lab  tests  or  concepts  of  things   like  genes,  cholesterol,  protein,  carbohydrates,  HDL  and  LDL  fats,  hormones  or  many  of  the  other  markers  that  are  used  in  today’s  modern  world.    Instead,  one  had  to  rely  on  what  could  be  seen,  felt,  observed  in  the  world  and  the  body  through  the  five  senses.    And  through  this  process  of  natural  observation  those  ancient  physicians   developed   an   awareness   of   certain   forces   in   the   bodymind   and   how   they  affected  by  the  external  world.    These  forces  are  referred  to  as  the  doshas  –  vata,  pitta  and  kapha  –  which  I  introduced  to  you  above.  The  way  the  doshas  are  recognized,  whether  balanced  or  imbalanced,  is  through  the  idea  of  characteristics,  qualities  or  attributes.    In  the  above  section,  I  listed  the  qualities  associated  with  each  of  the  doshas.    Through  the  next  activity,  I’m  going  to  invite  you  to  be  an  ancient  observer  of  nature  –  the  nature  of  yourself  and  the  natural  world  around  you.    To  structure  your  explorations,  ponder  and  explore   the   following  questions:    

• What  makes  you  feel  heavy,  dull  or  sluggish  in  your  body  or  mind?    How  exactly  do  you  personally  experience  these  qualities?  

         

• By   contrast,   what   makes   you   feel   light,   flowing   and   sharp   and   how   do   you  experience  these  qualities?  

       

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• How   do   you   experience   the   quality   of  dry   in   yourself   and   what   in   the   world,  including  foods,  increase  this  quality?  

                   

• What   creates   excess  moist   in   the   body   and  what   are   different   forms   that   this  moisture  shows  up?  

                   

• This  one  is  easier  and  more  obvious  –  what  are  all  the  ways  you  experience  hot  or  heat?    Are  there  foods  that  bring  different  types  of  heat  responses,  different  situations   in   life   that  heat  your  mind  or  your  emotions?      And   if  you  are  overly  heated,  what  do  you  do  to  cool  off?                

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• What   about   things   that  make   you   cold,   physically   or  mentally   or   emotionally?    When   you   feel   cold,   how   does   it   affect   you?     When   you   experience   an  uncomfortable  level  of  cold,  what  do  you  to  make  it  better?                      

• What  about  the  idea  of  static   or   stability?    What  does  that  bring  to  your  mind  and  make  you  feel?    What  in  your  life  gives  you  greater  stability?                    

• On   the  opposite   side,  what   creates   feelings  of  mobility   in  your  body  and  mind  and  what  are  all  the  ways  it  might  show  up?  

   

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Earlier   I  had  you  explore   life  and   it’s   impact  on  your   through  a  set  of  qualities.    Now  that  we   are   talking   about   the   doshas   and   the   5   elements,   I   want   to   help   you   take   a  deeper  look  at  how  Ayurveda  describes  these  and  other  qualities  and  how  you  can  use  this  knowledge  to  navigate  your  world  for  better  health.    In  the  first  exercise,  I  had  you  explore  the  most  basic  and  primary  qualities  for  each  of  the   doshas.     However,   there   are   actually   twenty   different   recognized   attributes  which  all  come  in  pairs  of  opposite  qualities.    Each  of  these  attributes  affects  the  doshas  in  a  way  that  either  increases  it  or  decreases  it.    Depending  on  your  state  of  balance  as  well  as  your  constitution,  you  may  need  to  increase  or  decrease  the  amount  of  any  one  of  the  doshas.    These  qualities  are  the  positive  and  negative,  the  yin  and  the  yang,  of  all   forces  in  the  universe  and  form  the  basis  for  the  properties  of  all  objects  in  nature.    These  attributes  help  you  recognize  and  differentiate  between  the  doshas  and  which  force  may  be  out  of  balance  affecting  your  body  and  mind.    In   the  beginning  as  you  are   learning,  you  may  be  coming  back  to   this   list   to  help  you  understand  and  remember  what  these  new  attributes  mean  and  how  they  show  up  in  life.    And  to  help  with  this,  I’ve  given  a  more  detailed  description  of  all  the  qualities  so  you   can   explore   the   factors   in   your   life   which   may   either   be   contributing   to   the  imbalance  or  can  serve  as  a  balancing  factor.    Over  time,  you  want  to  develop  an  innate  sense  so  that  you  perceive  the  qualities  at  work  in  all   life  around  you.    You  want  to  be  able  to  look  at  the  world  around  you  and  think,  which  qualities  am  I  seeing  and  experiencing,  what  is  the  effect  it’s  creating,  and  do  I  want  it  or  want  to  change  it.    To  help  you  do  this,  try  these  activities  to  begin  to  develop  the  art  of  reading  yourself  and  the  world  through  these  attributes.    

• Once  a  day,  look  at  the  weather,  life  situations,  thoughts,  emotions,  foods,  etc.  and  profile  what  you  think  the  attributes  are  within  them.  

• Use  the  attributes  to  look  at  yourself,  your  characteristics  and  your  symptoms.  • See   how   the   attributes   in   your   environment   correspond   and   what   tendencies  

towards  imbalance  exist  within  them.  

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Details  of  the  Twenty  Attributes    

Heavy  ↑K  ↓VP  This   quality   relates   to   the   elements   of   water   and   earth   and   increases   growth   in   the  body.     It   is   important   to   have   for   nourishment,   stability,   and   being   grounded   and  centered.    This   is   true  not   just   for  the  physical  body  in  which  heaviness  can  be   in  the  bones   and  muscle   tissue   providing   you   with   strength   and   stability,   but   also   in   your  nervous  system  and  mind  which  allows  you  to  feel  calm  and  centered  amidst  the  stress  of  life.    Heavy  foods  are  difficult  to  digest  and  tend  to  keep  you  filled  up  or  give  you  a  sense  of  heaviness  for  longer  after  eating  them.    Such  foods  include  meat,  dairy,  oils,  foods  with  more  fat  content  such  as  nuts  and  avocados,  and  sugar  are  all  considered  heavy  foods.        Sleep  also  has  a  heavy  quality.     In   the  right  amount,   the  heaviness  of   sleep  nourishes  your  tired  body  and  mind  and  revitalizes  you.    However,  if  you  sleep  10  hours  or  take  naps  during   the  day,  you  will   likely   find   that  you   feel  groggy  or   feel   like  you  are   in  a  heavy  stupor  because  you  have  an  excess  of  heaviness.    Too   much   heaviness   creates   excess   weight   and   sluggishness   in   body,   slows   down  digestion   and  metabolism,   and   creates   dullness   in   the  mind.     Elements   that   increase  heaviness   are   the   above-­‐mentioned   heavy   foods,   excess   or   daytime   sleep,   lack   of  physical  or  mental  stimulation,  and  being  overly  set  in  ones  ways.    Light  ↑VP  ↓K  Light  relates  to  the  elements  of  air,  ether  and  fire  and  means  light  in  weight  as  well  as  easy  to  digest.  Whereas  heaviness  nourishes,  lightness  is  cleansing  and  literally  lightens  and   leanness   to   the   body   physically   by   decreasing   body   mass.   Light   substances   are  easily  and  quickly  assimilated  by  the  body  and  leave  little  bulk  after  their  absorption.    Lightness   also   brings   the   bodymind   to   an   alert   and   attentive   state,   making   you   feel  buoyant  and  energetic.    In  excess,   too  much  of  this  quality  will   lead  to  physical   loss  of  weight,  body  mass  and  being   underweight   while   on   the   mental   level   it   will   increase   spaciness,   instability,  ungroundedness   and   light,   restless   sleep   patterns.     It   also   increases   the   emotional  states  of   fear,  anxiety,  and   insecurity.    You  may   feel  all  of   these  emotions   if  you  don’t  feel  safe,  secure,  or  in  a  place  of  stability  –  in  other  words,  in  a  state  of  being  untethered  and  floating  in  the  air.  

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In   terms  of   food,   light  means   easy   to   digest   and   includes  most   fruits,   vegetables   and  some  grains.    Elements  that  increase  lightness  are  a  lack  of  a  routine  or  schedule,  travel,  cleanses,  lack  of  sleep,  and  a  diet  with  too  much  light  food.    Cold  ↑VK  ↓P  Cold   is  related  to  all   the  elements  aside   from  fire  and  by   its  nature  has  a  contracting,  restraining   or   obstructing   aspect   to   it.     This   quality,   in   balance,   promotes   health   by  helping  the  tissues  last  longer.        In   the   body   you   can   feel   cold   in   terms   of   general   temperature   as   well   as   someone  having  cold  hands  and  feet  with  poor  circulation.    Cold  also  shows  up  in  stiffness  of  the  muscles,   numbness,   insensitivity,   and   even   relates   to   unconsciousness   -­‐   think   of   the  saying   “out   cold”.       Any   type  of   contraction   is   cold   as   it   pushes  blood  away   from   the  tissues  and  slows  down  or  contracts  digestion.    In  lowering  digestion,  cold  also  reduces  immunity  since  when  your  body  can’t  digest  and  assimilate  properly,  you  don’t  get  the  nutrients  needed  to  stay  healthy  and  strong  and  the  body  can’t  digest  or  process  toxins.    It   is   common   when   the   immune   system   is   down   to   see   excess   mucous,   which   also  happens  to  be  a  main  symptom  with  a  cold  virus.    Emotionally,  cold  increases  fear.    Cold  is  increased  in  the  body  and  mind  through  obvious  things  like  ice  cold  water,  cold  or   frozen   foods,  being  exposed   to  cold  outside,   someone  who  might  work   in  a  cooled  warehouse  or   office,   and  having   a   diet  with   an   excess   of   cold   foods.  Most   fruits,   raw  foods  including  vegetables;  mint,  coconut,  millet,  rye,  wheat,  soybeans,  tofu,  and  most  sweet  dairy  products  are  considered  cold  foods.    Hot:  ↑P  ↓VK  Hot   is   related   to   the   element   of   fire   and   excess   heat   can   spike   your   internal   heat  responses   with   inflammation,   infection,   and   heated   emotions.     Heat   increases   and  stimulates   your   digestive   fire,   metabolism,   and   appetite;   improves   circulation,  digestion,   absorption  and  assimilation;   and  promotes   cleansing   through  perspiration,  especially  through  the  sinuses  or  skin.    For   instance,   if  you  eat  a  hot,  spicy  meal  your  sinuses  will   start   to   run.     This   is   because   the   heat   of   the   spices   is  melting   the   heavy  kapha  and  pulling  it  out  of  the  system.        Heating  through  the  skin  comes  in  the  form  of  either  a  fever  or  sweating.    Sometimes  sweating  is  consciously  used  as  part  of  a  cleansing  program  to  help  with  detoxification.    Other  times,  you  may  simply  be  outside  on  a  hot  day  and  your  body  uses  the  sweat  to  

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maintain  a  balanced  temperature  as  part  of  homeostasis.    The  heat  balances  and  calms  the  cold  of  vata  and  lowers  kapha  by  liquefying  the  heavy,  stickiness  of  it.    Emotionally  if  you  have  excess  heat  in  your  system  you  will  get  heated  emotions  such  as   anger,   rage,   jealousy,   envy,   criticism,   and   judgment.     Think   of   the   phrase   “hot  headed”   which   reflects   the   excess   heat   in   the   body   affecting   the   nervous   system   or  mind  with  hot  emotions.    Other   heated   symptoms   include   higher   body   temperature,   digestive   acid   symptoms,  burning  sensations,  gray  hair  with  receding  hairline  or  baldness,  and  soft  brown  hair  or  coloring  on  the  body  and  face.    Heat  comes   into  the  body  through  external  heat  situations  –  hot  day,  hot  climate,  hot  room;  hot   temperature  drinks  or   food,   spicy   foods   such  as   chilies,   peppers,   garlic;   as  well  as  situations  filled  with  conflict  and  competition.    Wet/Oily  ↑KP  ↓V  The  wet  quality  relates  to  the  water  element  and  is  the  primary  attribute  for  kapha.    In  the   body   system,   the   wet   quality   promotes   relaxation   and   creates   smoothness   of  tissues,  moisture,  lubrication,  protection  of  tissues,  and  even  vigor.    Love,  in  Ayurveda,  is  considered  to  be  oily  and  nourishing  because  it  has  this  quality.  You  need  a  certain  amount  of  oil  and  fat  to  be  healthy.      In  excess,  oiliness  creates  oily  hair  and  skin,  is  hard  for  the  body  to  digest  and  can  lead  to  excess  weight.    Not  surprisingly,  oily  is  in  foods  that  have  higher  fat  content  such  as  nuts,  dairy,  meats  and  deep  fried  foods.    It  is  also  oil  itself  and  Ayurveda  has  many  body  therapies  that  use  oil  as  a  way  to  help  protect  and  nourish  the  tissues  against  the  drying  effects  of  the  environment  and  today’s  busy  life.    Dry  ↑V  ↓K  P  Dry   relates   to   the   element   of   air   and   is   the   primary   attribute   of   vata.     Dry   has   a  desiccating  quality  that  literally  squeezes  out  the  essential  material  from  the  cells.    The  image  of  a  dried  husk  can  be  a  good  visual  for  what  the  long-­‐term  effect  of  dryness  can  be  on  the  body  and  mind.  This  quality  brings  dryness  to  the  body  tissues  and  stools  and  causes  dehydration.     It   can  be  helpful   in   conditions  of   excess  water  or  kapha   to  help  remove  the  excess  fluids.    One  of  the  most  common  results  of  this  dryness  today  is   in  the   form   of   constipation   which   is   dryness   in   the   colon.     Dryness   also   increases   the  

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body’s  fire  which  causes  choking,  constriction,  spasm  and  pain.    Fear,  nervousness,  and  loneliness   are   dry   emotions   –   the   sap-­‐like   quality   of   joy   and   happiness   having   been  dried  up  –  and  can  create  isolation,  separation  and  rejection.    Likewise,  when  a  person  feels   lonely   or   experiences   such   emotions,   it   increases   the   quality   of   dryness   in   the  body.    A  primary  diet  factor  today  that  increases  the  dry  quality  is  eating  dry,  processed  foods  –  any  of  those  quick  eat  items  that  come  in  bags  and  boxes  –  but  also  includes  cooking  methods  that  dry  such  as  toasting,  broiling,  baking.    Many  beans  and  lentils,  grains  such  as  barley,  corn,  rye  and  buckwheat,  and  honey  are  also  dry  foods.    Other  factors  which  increase  the  quality  of  dry  include  dry  heat,  dry  seasons  or  climates  with  wind;  saunas,  excessive   fan   use,   and   lack   of   hydration   either   from   not   enough  water   or   too  many  dehydrating  liquids  such  as  caffeinated  beverages  and  alcohol.    Dull/Slow  ↑K  ↓VP  Dull  or  resistant  relates  to  the  elements  of  earth  and  water.    It  can  increase  tissues  and  cause   stagnation   but   also   slow   down,   pacify   and   calm   the   systems.     In   excess,   this  quality   creates   a   sense   of   sluggishness   in   the   body   –in   terms   of   your   energy,   your  mental   functioning  and  even  your  circulation.    Your  actions  will  be  slower  and  duller,  there   will   be   greater   relaxation   (which   is   excess   becomes   lethargy),   and   a   sense   of  calm,  quiet  and  silence  as  even  your  speech  slows  down.    Lack  of  activity,  both  mental  and  physical,  bring  in  these  qualities,  as  do  fatty  foods  such  as  ghee,  butter,  milk,  yogurt  and  tofu.    Sharp  ↑VP  ↓K  Sharp  or  penetrating   relates   to   fire,   air   and  ether.     Fire   is   the   sharpest  of   substances  and   enters   deeply   into   the   body   and   mind   creating   immediate   effects.     It   has   a  purifying,   penetrating   and   stimulating   effect.     This   quality   improves   learning,  concentration,  understanding,  appreciation  and  comprehension.     In  excess   it   can   lead  to  sharp  speech  and  emotions  as  well  as  ulcers.     It   is  found  is  sharp  tasting  foods  like  cayenne  pepper,  dry  ginger  and  other  spicy  foods  as  well  as  salt  and  alcohol.        Smooth/Slimy  ↑KP  ↓V  This  quality  relates  primarily  to  water  and  means  capable  of  holding  fast.    Substances  with  this  quality  have  the  ability  to  heal.    Only  if  a  wound  or  cut  is  kept  moist  will  it  heal  without  a  scar.    The  soft  or  slimy  substances  like  aloe  gel  or  honey  help  avoid  friction  and  have  a  soothing  effect;   it  also  supports   lubrication  in  the  body  and  contributes  to  

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flexibility,   thus   helping   to   prevent   osteoporosis   and   arthritic   changes.     Cheese,   oils,  avocado,  sesame  oil,  and  ghee  all  increase  this  quality.    Rough  ↑V  ↓KP  Rough   relates   to   air   and   earth.     It   has   a   scraping   action   which   gives   the   ability   to  remove  toxins  and  excesses  and  is  found  in  many  herbs  as  well  as  foods  like  popcorn,  raw   vegetables   and  most   beans.     Opposite   of   smooth,   this   quality   increases   dryness,  absorption   and   constipation   as  well   as   decreases   lubrication,   causes   dry   skin,   brittle  bones  and   increases   inflexibility.     Substances   that  have  a  high  amount  of   air   element  will  increase  this  quality  including  herbs  like  guggul,  myrrh  and  different  alkalis,  none  of   which   are   substances   you   often   encounter   in   your   daily   life!     But   anything  contributing  to  the  symptoms  of  excess  roughness  -­‐  which  are  rough,  cracked  sin,  nails,  hair  and  teeth  as  well  as  cracking  joints  –  would  be  a  factor.        Dense/Congealing  ↑K  ↓VP  This   quality   relates   to   the   earth   element   along  with  water.     It   is   like   fluid   filled  with  particles   and   helps   bind   things   together.     It   increases   compactness   of   the   body   and  promotes   being   grounded,   firm,   solidity   of   healthy   muscle,   strength,   and   mental  fortitude.    In  foods,  this  quality  makes  it  harder  to  digest  and  is  found  in  meat,  cheese  and  roots.    Liquid/Flowing  ↑VP  ↓K  Liquid  doesn’t   fully   describe   this   quality   so   think   of  more   as   less   concentrated.     It   is  related  to  water  and   fire  as   it  only   flows   in  a  warm  state  versus   ice.     It  helps  remove  kapha  in  the  body,  as  kapha  must  be  liquefied  before  it  can  be  discharged.        This  quality  dissolves  and   liquefies,  promotes   salivation,   compassion  and  cohesiveness  or  holding  together.      In  terms  of  food,  this  quality  refers  to  fluids  with  refreshing  properties  that  bring  about  hydration  of  the  tissues  and  is  usually  water  and  juices.    Excess  amounts  of  this  liquid  quality  increase  water  retention  and  excess  urine,  sweat  and  thirst.    Soft  ↑K  ↓PV  Soft  relates  to  the  water  element  and  has  a  pulpy  quality  such  as  with  the  fatty  and  oily  substances   like   ghee,   sesame   oil,   avocado   or   porridge   that   have   the   quality.     This  quality  brings  softness,  delicacy,  relaxation,  tenderness,  love  and  care  to  the  system  as  well   as   has   a   loosening   effect   that   can   be   laxative.     In   excess   it   can   bring   mucous.    Excess  softness  can  also  be  having  a  lack  of  boundaries,  having  tender  feelings,  or  being  

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overly   vulnerable.     Sleeping   on   a   soft   water   bed   or   having   an   overly   soft   life   can  increase  this  quality.    Hard  ↑VP  ↓K  Hard  relates  to  air  and  earth  (like  the  constricting  effect  of  the  wind  which  brings  out  the   hardness   naturally   in   the   earth).     With   this   quality   comes   hardness,   strength,  rigidity,  selfishness,  callousness  and  insensitivity  in  the  mind.    All  hard  substances  can  make  the  tissues  firm  or  stable  but  in  excess  this  rigidity  can  go  into  the  tissues  as  is  the  case  with   scleroderma,   callouses   on   the   hands   or   feet,   or   even  what   happens   to   the  lungs   in   pneumonia.     Almonds,   nuts,   sesame   seeds,   coconut,   and   calcium   substances  like  coral  have  this  hard  attribute.    Static/Firm  ↑  K  ↓  VP  Static   relates   to   earth   and   water   and   means   enduring   and   steady.     This   quality  promotes   stability   and   support   in   the   body   and   strengthens   the   muscles   and   bones  with   foods   such   as   wheat,   yogurt,   sweets   and   natural   calcium.   In   the   mind,   sitting  quietly  and  deep  meditation  brings  about  this  quality  and  supports  healing  and  peace.    Having  regular  routines  and  structure  in  life  also  increases  the  attribute  of  static.    Too  much  of  this  quality  can  bring  about  sluggishness.    Mobile  ↑VP  ↓K  Mobile   or   fast   relates   to   air   specifically   but   also   to   fire   and   refers   to   unsteady   or  vibrating   substances.     It   increases   movement   of   all   sorts   including   motion   itself,  shakiness,  restlessness,  tremors,  and  eye  twitches.    Thoughts,  feelings  and  emotions  are  mobile  because  they  are  constantly  changing  and   in  motion.    Excess  mobility   leads  to  unstable  joints,  mood  swings,  shaky  faith  and  a  scattered  mind  along  with  restless  and  excessive  movements  in  the  body.    Any   type   of   movement   will   increase   this   quality   but   especially   aerobic,   active  movement   such   as   running/jogging,   jumping,   and   physical   activity   in   general.     Fast  talking,   doing   many   things   are   once,   erratic   behavior   are   other   factors   as   is   travel,  whether  by  air  or  just  in  your  daily  driving.    All  oils  are  mobile,  especially  laxatives  like  castor  oil  and  psyllium,  as  well  as  chilies  and  spices.        

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Clear  ↑VP  ↓K  Clear  relates  to  fire,  air  and  ether  and  also  means  transparent  or  light.    Having  a  clear  body  means  a   lack  of   toxins  and  other  obstructions  to   the  natural   flow  of  energy  and  bodily  functioning.    Clarity  in  the  mind  is  reflected  with  clairvoyance,  having  an  empty  mind,   experiencing   void   and   loneliness   also   reflect   this   quality.     Certain   substances  with  this  quality  have  the  ability  to  clean  or  clear  out  such  as  the  yucca  root  or  sprouted  beans.    Too   much   cleansing   through   excessive   enemas   or   purgatives   or   fasts   increases   this  quality  and  aggravates  VP.    Sticky/Cloudy  ↑VP  ↓K  Cloudy   (dark   or   opaque)   and   sticky   relate   to   water   and   earth.     The   sticky   quality  supports  cohesion  in  body  and  mind  and  can  be  found  in  the  gums  of  different  plants  which  help  adhere  or  form  a  coating  useful  for  tissue  building  and  healing.    Other  foods  with   this   quality   are   oats   in   porridge   and   oils.     In   excess,   this   quality   leads   to  attachment.     Cloudy   causes   lack   of   clarity   and   perception.     Cloudy   is   found   is   dairy  products  that  can  be  seen  in  the  film  that  remains  on  glasses  and  dishes.    Gross  ↑K  ↓VP  Gross   relates   to   earth   and   water   and   is   similar   to   the   quality   heavy.     It   can   be  considered  both  a  whole  form  versus  separated  into  fine  parts  as  well  as  bulk  such  as  in  the  excretion  of  waste.    It  is  difficult  to  digest  and  causes  obstructions  in  excess.    Foods  with  this  quality  include  meats  and  mushrooms.    Subtle  ↑VP  ↓K  Subtle   is   like   light   and   relates   to   fire,   air   and   ether.     Without   restrictions,   it   allows  substances   like   alcohol,   honey   and   oils   to   spread   quickly   in   the   body.     Essential   oils,  certain  medicated   ghees,   and   spicy   herbs   are   anchored   in   this   quality.     It   penetrates  deeply  into  the  tissues,  is  expansive  in  nature  and  increases  awareness.        

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THE  ROLE  OF  THE  DIGESTION    

On  the  physical  level,  digestion  is  the  single  most  important  determinant  of  good  health   because   the   quality   of   your   digestion   is   directly   related   to   the   ability   of   your  body   to   absorb  nutrients   in  order   to  build  quality,   healthy   tissues;   supply   energy   for  your   day,   destroy   pathogens,   and   render   the   food   acceptable   to   your   system.     Being  healthy   isn't   just   what   you   eat   or   how   you   eat   it,   it   is   also   whether   your   digestive  system  can  process  the  food  and  eliminate  the  wastes.  

In  Ayurveda,  your  digestive  system  is  viewed  like  a  fire,  called  Agni.    In  order  to  digest  your  food,  it  must  have  the  right  temperature  and  cook   in   an   even  manner.    Most   diseases   arise   from   poor   or  wrong  functioning  of   the  digestive   system.     The  digestive   fire   is   central   to  health.    It  is  not  only  responsible  for  absorbing  nutrients  but  also  for  destroying  any  pathogens  and  rendering  the  food  acceptable  to  your  system.     Undigested   food   becomes   like   a   pathogen   in   the   body,   breeding   toxins   and  upsetting  the  immune  system.    Agni  is  responsible  for  the  transformation  of  one  substance  into  a  new  substance  -­‐    the  process   called   metabolism.     Metabolism   has   two   components:   catabolism   and  anabolism.     Catabolism   is   the   breakdown   of   a   substance   into   smaller   components.    Anabolism  is  the  building  of  new  tissues  from  smaller  components.    When   digestion   occurs   properly,   the   substance   being   digested   leaves   no   residue  behind;  it  is  simply  transformed.    However,  if  there  is  a  problem  with  digestion,  a  toxic  residue   is   left   behind  as   a  by-­‐product  of  poor  digestion.     In  Ayurveda   this  product   is  called  ama  and  is  an  important  contributing  factor  in  the  disease  process.      Unfortunately,  few  people  today  know  what  a  healthy  digestion  is  supposed  to  look  and  feel   like.     Instead,  symptoms  of  gas,   irregular  bowel  movements,   indigestion,  bloating,  heartburn,  post-­‐eating  lethargy  are  so  commonplace  that  they  are  considered  normal.  

From   the  Ayurvedic  perspective,   anything   aside   from  perfect  health   is   considered  an  imbalance  and  such  digestive  symptoms  are  clues  from  your  body-­‐mind  that  something  is   off   balance.         Treating   the  digestive   system  by   regulating   the  digestive  power   is   a  fundamental   treatment   for  most   diseases   since   anything   other   than  normal   agni  will  produce  imbalances  leading  to  disease.  

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Your  digestive  system  is  working  correctly  when  you  have  the  following  signs:  

• A  Moderate  and  Regular  Appetite:  your  appetite  will  be  regular  so  that  you  are  hungry   about   three   times   a   day   and   will   be   satisfied   after   eating   a   moderate  amount  of  mildly  spiced  foods.    

• Regular,   Easy   Elimination:   every   day   you   should   have   at   least   one   bowel  movement  that  is  formed,  moderate  in  size,  easy  to  release  and  a  brownish  color  similar  to  the  look  of  milk  chocolate.      

• Lack  of  Digestive  Symptoms:  you  should  not  have  any  regular  symptoms  such  as   gas,   bloating,   indigestion,   burning,   acid   reflux,   lethargy   or   heaviness   after  eating,   or   nausea.     Through   the   natural   flows   of   the   life   forces   you   may  occasionally   get   mild   and   fleeting   cases   of   these   symptoms   but   any   regular  pattern  is  a  cue  that  there  is  a  problem.        

• Overall   Good   Signs   of   Health:   you   will   have   a   strong   immune   system,   clear  complexion,   good   circulation,   adequate   energy   to   carry   you   through  your  daily  activities,  and  pleasant  breath  and  body  odor.    Your  senses  and  your  mind  will  be  sharp  and  clear  as  well.    

ASSESSING  THE  STATE  OF  AGNI    

In  Ayurveda  we  look  at  agni  from  one  of  four  states  of  assessment.    The  first  is  the  ideal  state  of  balance  which  reflects  a  normal,  healthy  digestion.    The  other  three  states  all  reflect   an   imbalance   and   each   of   those   imbalances   is   linked   to   one   of   the   doshas.    Although  it  is  common  for  the  state  of  the  agni’s  doshic  imbalance  to  match  your  overall  state  of  imbalance  or  vikruti,  that  is  not  an  absolute  nor  is  it  always  the  case.    Most  often  herbal  formulas  are  used  to  correct  a  digestive  balance  because  they  can  be  taken  more   consistently   than  keeping  a  healthy   consistent  diet   initially.    However,   in  mild  cases  you  can  use  digestive  teas,  yogurt  digestive  drinks,  and  spices.    Proper  eating  behavior  also  plays  a  role  in  balancing  and  maintaining  the  digestive  system.    The  ideal  is  that  once  the  agni  has  been  brought  back  to  a  balanced  state,  you  can  use  conscious  eating  habits  along  with  doshic  balancing  foods  to  maintain  it.      

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The  Fours  States  of  Agni    Balanced   =   normal,  healthy  digestion  

Low  =  Kapha  Too  much  water  

Variable  =  Vata  Too  much  wind  

High  =  Pitta  Too  much  fire  

• Normal  and  regular  appetite  that  is  constant  and  easily  satisfied  with  natural,  not  strongly  spiced  foods  

• Good  digestion,  circulation  and  complexion  

• Pleasant  breath  and  body  odor  

• Adequate  energy  • Strong  resistance  to  

disease  • Bowel  movements  

will  be  regular  and  there  will  be  little  production  of  gas  or  bloating  

• Sensory  acuity  and  mental  clarity  will  also  usually  be  strong  

• Poor  or  low  appetite  

• Low  metabolism  which  makes  a  tendency  to  gain  weight  even  without  excess  food  consumption  

• Heaviness  or  sluggishness  after  eating  

• Lethargy  after  eating  

• Excess  mucous  and  congestion;  mucous  in  the  stools  

• Circulation  is  poor  

• Colds  and  flu  are  more  common  but  diseases  are  often  not  severe  

• Periods  of  strong  appetite  or  even  extreme  hunger  alternating  with  lower  appetite  and  forgetting  to  eat  

• Gas  (mostly  air,  less  smell),  bloating,  distention,  constipation  

• Circulation  also  variable  as  is  resistance  to  disease  

• More  debilitating  diseases  and  long-­‐term  problems  with  the  nervous  system  likely  

• Excessive    or  high  appetite;  hard  to  feel  full  

• Excess  acid  symptoms  such  as  reflux,  acid  indigestion,  heartburn  

• Strong  circulation  but  bleeding  issues  and  toxic  conditions  common  

• Stools  will  tend  to  be  looser,  more  frequent,  sometimes  diarrhea  or  burning  

• Resistance  to  disease  is  generally  good  but  when  they  do  occur  they  are  apt  to  be  sudden  and  severe  like  febrile  disorder  or  heart  attacks  

 Notice  that  not  all  the  symptoms  are  related  to  the  digestive  system.    This  is  because,  as  I’ve  stated,  your  digestion  affects  other  aspects  of  the  body  and  mind.    Therefore,  when  the  digestive  system  is  imbalanced,  you  will  see  other  signs  outside  of  the  body  as  well  –  especially  in  your  immune  system.  

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TOOLS  TO  MAINTAIN  A  HEALTHY  DIGESTION    Digestive  fire  is  weakened  by:      

• Damp,  heavy,  oily  and  sweet  foods:  yeasted  wheat  products,  dairy,  sugar    • Sedentary  lifestyle  • Excessive  sleep  • Eating  beyond  your  digestive   capacity   (which   is  why  we’ve  been  working  with  

the  eating  scale  to  only  eat  until  your  are  ¾  full  or  at  a  level  7)  • Improper  use  of  liquids  with  meals  (avoid  cold  and  iced  drinks  especially  during  

or  after  meals,  and  large  amounts  of  any  liquid  with  meals)  • Improper   eating   situations   that  prevents   you   from  consciously   eating   -­‐   see   the  

section  on  Healthy  Eating  Habits  for  more  detail    Notice   that   these   are   kapha   qualities,   foods,   and   lifestyle   elements.     Keeping   these  factors  in  balance,  minimizing  or  avoiding  them  based  on  your  state  of  imbalance  is  an  important  part  of  your  process.    You  want  to  decrease  the  demoting  habits  or  actions  for  your  imbalance  and  then  increase  promoting  actions!    Right  Intake  of  Spice  Spices   are   important   for   regulating   appetite   and  strengthening  the  digestive  fire.    They  also  help  counter  the  heaviness  and  gas  that  some  foods  create  and  ease  digestion  in  general.        Most   commercial   spices   have   been   irradiated   so   the   life-­‐force   or   prana   has   largely   been  destroyed.     It   is   ideal   to   use  whole,   fresh   spices   and  cook  them  in  your  cooking  oil  but  that  isn’t  always  possible.    Simply  do  your  best  to  try  to   find   high   quality   sources   that   have   a   good   turnover   so   items   aren’t   sitting   on   the  shelves  as  long.    Ayurveda  uses  many  spices  in  their  specific  digestive  herbal  formulas,  but  you  can  use  spices  on  your  own   in  several  different  ways.    Naturally  you  should  weave   them   into  your   meals,   ideally   some   with   every   meal.     Sweet   spices   such   as   cinnamon,   ginger,  nutmeg,  cardamom,  etc.  work  well  with  breakfast  foods.    You  can  also  make  spice  teas  and  take  after  meals.    Lastly,  you  can  combine  spices  with  watered  plain  yogurt  to  make  what  is  called  a  digestive  drink.  

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CCF  TEA  (Cumin  Coriander  Fennel)  Tri-­‐doshic  digestive  support  as  needed  

 

This  is  a  good  basic  tri-­‐doshic  digestive  tea  to  take  after  meals  to  aid  in  digestion  and  assimilation  and  dispel  gas.    The  recipe  serves  1.    You  can  make  in  larger  quantities  and  put   in  a   thermos   to  drink   throughout   the  day  or  have   the   tea  easily   ready  after  each  meal.    Do  not  keep  the  larger  amount  for  more  than  one  day;  rather  dump  any  excess  by  sundown.  

• 1/3  tsp  cumin  seeds  • 1/3  tsp  coriander  seeds  • 1/3  tsp  fennel  seeds  • 1  c  water  

 Boil  the  water  and  add  the  spices.    Turn  off  the  heat  and  cover.    Let  stand  for  5  minutes.    Strain  and  sweeten  with  a  little  honey  if  needed.    

Tridoshic  Digestive  Lassi  (yogurt  drink)    This  makes  four  servings.    Ideally  it  is  taken  fresh  so  to  make  for  one  meal  simply  reduce  down.  

• 2  c.  water  • ½  c  plain  yogurt  • 1  inch  piece  fresh  ginger  • ½  tsp  cumin  seeds  or  powder  • 1/8  tsp  salt  • 1  Tbsp  cilantro  leaves,  chopped  

 Blend  all  ingredients  except  cilantro  for  1-­‐2  minutes  until  liquid.    Garnish  with  cilantro.    Excellent  for  digestion  when  taken  at  the  end  of  a  meal.        

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Proper  Use  of  Liquids      

Remembering   that   your   digestion   is   like   a   fire,   pouring   too   many  liquids  on   it  around  the   time  of  digestion   is  going   to  obviously  create  problems  in  keeping  it  functioning  at  an  optimal  level.    Too  much  liquid  reduces  the  strength  of  the  digestive  agni,  like  putting  out  the  fire.    Yet,  for  many   people,  meal   times   are  when   they   tend   to   consume   a   large  amount  of  their  daily  beverages.    The  general  rule  is  to  consume  about  ½  cup  of  liquid  with  a  meal  and  

ideally  you  want  the  liquid  to  be  warm  to  aid  in  digestion.    If  you  are  taking  digestive  herbs  with  your  meals,   this   amount  of   liquid  will  be   the  amount  you’re  using   for   the  herbs.    It   is   especially   important   to   avoid   cold   and   iced   drinks   during   or   immediately   after  meals  as   they  dampen  and  slow  the  digestive   fire.     Instead,   throughout   the  meal   take  small  sips  of  warm  water  up  to  about  ½  cup.    More  liquids  can  be  consumed  thirty  minutes  after  eating.    Cool  beverages,  depending  on   the   dosha   effect   you   need,   can   be   taken   away   from   meals   but   in   Ayurveda   iced  drinks  are  not  considered  balancing  for  any  of  the  doshas.    In  terms  of  when  to  drink  your  liquids,  in  addition  to  not  having  large  quantities  during  mealtimes,  think  about  spreading  it  out  throughout  your  day  just  like  you  do  with  your  food.     Food   at   evenly   spaced   times   gives   your   body   a   solid   support   of   fuel   for   you  activities.     Likewise,   hydrating   throughout   the   day   gives   your   tissues   the   support  needed  for  your  activities.    Therefore,  drinking  regularly  throughout  the  day  is  better  than  drinking  large  amounts  at  the  beginning  or  end  of  the  day.    Healthy  Eating  Habits      Another   important   factor   in  supporting  your  digestion  and  your  health   is  your  eating  habits.    While  traditional  emphasis   is  placed  on  what  to  eat  or  not  eat   in  terms  of  the  food  itself,  the  WAY  you  eat  is  considered  equally  important  as  what  you  are  eating  in  Ayurveda.     In   yoga   and   Ayurveda   there   are   guidelines   for   healthy   eating   called  Upayogasamstha  that  speak  to  eating  consciously  to  not  only  appreciate  the  food  more  but  to  be  aware  of  the  physical  cues  from  the  body.    

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One   of   the  most   common   problems   in  modern   culture  with   food   is   consuming  more  than   the  body  can  properly  digest.     It   is   common  sense   that   if  you  put   too  much   into  small  space  it  will  be  uncomfortable.    With  the  digestion,  if  you  consume  more  food  that  the  body  can  handle,  you  naturally  get  discomfort  in  some  form  of  indigestion!    While   all   of   the   following   eating   habits   are   powerful   tools,   I   don’t   want   you   to   be  overwhelmed   by   such   a   hefty   catalogue   of   changes!       Remember   that   you   want   to  support   yourself   by   making   change   in   small   increments.     Therefore,  I   recommend  starting  with   just   one   of   these   guidelines   at   a   time   to   allow   yourself   to   both   see   the  effect  of  each  individual  change  and  also  to  allow  you  time  to  adjust  to  the  change  into  your  lifestyle  with  ease.  

1. Food  should  be  taken  in  the  proper  place:  environment  affects  digestion.    For  maximum   digestion,   an   ideal   environment   provides   nourishment   for   all   the  senses  with  quiet,  peaceful  sounds  of  nature;  a  visually  pleasing  table  or  space;  clean,  fragrant,  and  beautiful.  Setting  a  table  with  candles,  nice  dishes,  cloth  mats  and  napkins   sets   the   stage   for   treating   the   food  and  your  body  with   reverence  and   honoring   all   your   senses   that   take   in   the   food.       One   should   face   the   east  while   eating   to  bring   in   the  power  of   the   sun   to   enhance  Agni   or   the  digestive  fires.    

2. Eat  food  prepared  by  loving  hands  in  a  loving  way.    Food  prepared  with  love  is  more   sattvic   or   peaceful   inducing.    What   does   it  mean   to   prepare   food   in   a  loving  way?    To  be   joyful  while   cooking   rather   than  resentful  of  having   to  deal  with  the  food.    To  pour  your  heart  into  what  you  are  creating,  knowing  that  that  energy  will   feed   and   nourish   those  who   eat   your   offerings.     To   keep  my   heart  centered,  I  play  yogic  or  uplifting  music  while  I  cook.    

3. Say  grace  or  a  blessing  before  meals.    Grace  is  an  opportunity  for  meditation,  chanting  or  a  blessing  before  taking  food.    Taking  a  moment  to  connect  with  the  goodness  of   the   food  and  how  you  want   it   to   serve  you   is   the  beginning  of   the  process   of   conscious   eating.   It   is   opening   a   door   into   a   sacred   experience.   It  prepares   the  mind   to   receive   the   food   and   acknowledges   that   the   spirit   of   the  food  is  sufficient.    My  simple  blessing  is  "may  this   food  nourish,  nurture,  and  satisfy  me."      

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4. Food  should  be  eaten  without  distraction.    Stay  focused  when  eating.    Eating  is  part   of   a   conversation  with   your   body.  When   the   body   needs   food,   it   tells   you  with  hunger.  When  that  need  is  met,  it  also  tells  you  by  a  decrease  in  hunger.  If  you   are   doing   other   things   while   eating,   you   are   not   paying   attention   to   this  conversation  and  miss  the  vital  cues  that  guide  you  to  the  place  of  enough.   Just  eat   -­‐   no   TV,   no   reading,   minimal   conversation   -­‐   and   focus   on   the   real   food  conversation.   When   the   mind   is   distracted,   food   is   not   chewed   properly   and  emotions  that  disturb  the  digestion  enter  the  mind.  

 5. Food   should   be   taken   with   a   proper   frame   of   mind.     The  mind   should   be  

peaceful.     This   ties   in   with   eating   without   distraction   so   the   mind   is   not  disturbed.    If  you  have  ever  eaten  when  upset,  you  can  attest  to  the  impact  that  emotions  have  on  digestion  –  think  upset  tummy!  

 6. Food   should   be   chewed   until   it’s   an   even   consistency.     If   the   food   is   not  

chewed  well,  the  taste  is  not  enjoyed  and  this  disrespects  the  food.  Chewing  well  also  slows  down  your  eating  so  it  has  time  to  reach  your  stomach  and  you  get  the  cue  about  being   full  before  you  are  stuffed.  Lastly,  since  digestion  begins   in  the  mouth,  if  you  don't  chew  enough,  this  first  stage  of  digestion  is  not  optimized.  

 7. Food  should  be  warm.    Warm  food  is  more  easily  digested  than  cold  food.    One  

should  not  linger  too  long  so  that  the  warmth  is  lost  but  also  not  rush.    Naturally  there  are  times  when  cold  foods  are  taken  –  usually  in  the  hot  summer  months.    However,   for   the   most   part,   food   should   be   cooked   and   warm   for   optimal  digestion.  

 8. Take   food  with  self-­‐confidence.    This  means  you  should  feel  good  about  what  

you   are   consuming.     A   lack   of   self-­‐confidence   increases   anxiety   and   interferes  with   digestion.   Knowing   what   foods   serve   you   will   help   give   you   confidence  about  what  you’re  eating.  

 9. Take   some   time   to   rest   after   meals.   Productivity   and   strong   emotions  

immediately  following  a  meal  will  interfere  with  digestion,  aggravate  the  doshas,  and  increase  ama.    A  one  hour  rest  is  ideal  to  allow  the  first  stage  of  digestion  to  be  completed.    The  rest  can  be  a  mild  walk,  reading  a  peaceful  book,  or  a  quiet  activity.    At  the  very  least,  close  your  eyes  and  take  several  slow  breaths  before  rising.  

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 10.  Allow   3   hours   between   meals   for   digestion.   This   is   the   minimum   time   to  

completely  digest  food  if  you  have  eaten  a  solid  meal.    If  food  is  taken  too  soon,  your  digestion  process  will  be  interrupted  and  toxins  build.    You  will  know  that  your   body   is   ready   for   more   food   based   on   your   appetite,   which   should   not  become  strong  until  the  previous  food  is  digested.    If  you  become  hungry  before  three  hours   it   is  usually  due  to  not  eating  enough  or  the  right  amount  of  heavy  food  with  the  meal  or  can  be  a  sign  of  high  agni.      

 11.  Eat   when   you   are   hungry.     Hunger   is   your   cue   that   the   body   and   digestive  

system   are   ready   to   take   in   more   nourishment.   If   you   eat   when   you   are   not  hungry,  it  means  your  body  is  still  working  on  digesting  your  previous  meal  and  you  are  essentially  interrupting  and  confusing  the  process.  Before  you  eat,  ask  if  you  are  hungry.  If  not,  ask  why  you  are  wanting  to  eat  -­‐  boredom,  anxiety,  excess  emotion,   because   it's   there,   wanting   a   treat   -­‐   and   explore   different   outlets   to  meet  those  needs.    The  other  part  of  this  is  to  stop  eating  when  you  are  no  longer  hungry  –  not  full  or  stuffed!  

 12.  Eat  a  balanced  meal  when  you  are  hungry  to  make  sure  you  are  getting  what  

you  need  and  that  it  lasts  with  you.    If  you  have  a  pitta  strong  digestion,  making  sure  you  have  protein  in  each  meal  will  help  your  food  last   longer  and  increase  your  satisfaction  level.    Having  enough  oil  and  “heaviness”  in  your  meals  will  also  help.     Heavy   often   translate   as   fats   but   can   also   be   something   like   a   wheat  product  as  wheat  is  a  heavy,  moist  grain.  

       

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ENERGETIC  NATURE  OF  FOOD    

The   basic   rule   of   food   in   Ayurveda   is   that   nothing   is   right   for   everyone   and  everything  is  right  for  someone  some  of  the  time.    What  you  need  from  your  food  will  differ  on  any  given  day  depending  on  your  internal  balance,   your   constitution,   the   seasons,   and   the   stage   of   life   you’re   in.     Rather   than  considering  that  a  food  is  good  or  bad,  Ayurveda  looks  at  the  energetic  impact  the  food  will  have  on  your  doshas  and  if  it  is  the  one  that  is  right  for  you  in  that  moment.    Diet   or   the   right   use   of   food   is   the  most   basic   form  on   self-­‐care   and  core   to   the  treatment   of   the   physical   body   due   to   the   fact   that   food   is   what   builds   the   tissues,  organs   and   body.     While   diet   is   only   one   part   of   treatment,   it   can   be   an   effective  treatment  on  its  own  and  is  usually  the  safest  form  of  therapy.        Remember   that   with   the   energetic   models   of   viewing   the   world   through   the   5  elements   and   how   those   elements   combine   to  make   the   3   doshas   and   the   qualities,  Ayurveda  can  predict  how  all  things  will  affect  you.    In  the  next  sections  you  will  begin  to   see   food   through   these   different   interwoven   components   of   the   elements,   the  doshas,  the  qualities,  and  the  6  tastes    

Foods  from  an  Elemental  Perspective    

Air  /  Space  Foods  (Aggravate  Vata)  

Fire  Foods    (Aggravate  Pitta)  

Earth  /  Water  Foods  (Aggravate  Kapha)  

• Most  leafy  greens/lettuces  

• All  hollow  veggies  w/  tiny  seeds  except  peppers  

• All  dry,  rough,  stale  foods  

• All  cabbage  family  foods  

• Most  nightshades  • All  bitter  veggies  • Most  dry,  compact  

legumes  

• All  hot  spices  • All  pickles,  vinegars,  

salts  • All  heating  grains  • All  oily  foods  • All  acidic  foods  • All  nuts  • All  sour/pungent  

fruits  • All  animal  foods  • All  red  foods  • All  sour/pungent  

veggies  

• All  sweet,  juicy  fruits  • All  cool,  milky  foods  • All  sticky,  cold  foods  • All  salty/sweet  

watery  veggies  • All  sweets  

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Primary  Dosha  Qualities  &  Connections  to  Food    

Heavy:  ↑  K,  ↓  VP;  dense  in  nutrients    Too  much  →  slows  digestion/metabolism  and  creates  dullness    

Sources:  meat,  dairy  products,  nuts,  sugar,  heavier  grains  wheat,  oats,  white  flour  products;  beans,  most  oils;  heavy,  rich  foods    Think  about  foods  that  leave  you  feeling  heavy  after  eating  and  keep  you  full  for  longer  periods  of  time.  

Light:  ↑  VP,  ↓K;  requires  less  energy  to  digest    Too  much  →  spaciness,  ungroundedness  and  instability,  insecurity,  fear,  anxiety    

Sources:  fruits,  leafy,  green  vegetables,  spices  lighten,  raw,  lighter  grains  rye,  corn,  millet,  barley,  rice;  seeds    Think  about  foods  that  leave  you  feeling  light  even  after  you’ve  eating  a  lot  and  foods  that  don’t  keep  you  filled  up  as  long.  

Cold:  ↑  VK,  ↓  P;  decreases  metabolism  &  increases  alkalinity  Too  much  →    digestive  stagnation  and  symptoms,  mucous    

Sources:  raw  food,  ice  cold/cold  foods  and  drinks,  fruit  (cooking  decrease  cold),  most  vegetables  except  root  and  nightshades;  dairy  except  sour  products,  and  tofu      Think  about  foods  that  make  you  cold  or  drop  your  temperature  after  eating.  

Hot:  ↑  P,  ↓  VK;  increases  metabolism  &  acidity    Too  much  →  promotes  cleansing,  acid  symptoms,  loose  stools    

Sources:  hot  spices,  dark  meats,  sour  dairy  such  as  cheese,  buttermilk,  yogurt,  sour  cream;  nuts,  root  vegetables,  cooked  foods,  garlic,  onions,  ginger;  alcohol;  fermented  foods  and  vinegars;  salty  foods    Think  about  foods  that  make  you  hot,  cause  a  sweat,  or  bring  a  flush  to  the  skin  after  eating.  

Oily/Moist:  ↑  KP,  ↓  V;  build  &  lubricate  tissues  Too  much  →  mucous,  weight  gain,  water  retention    

Sources:  oils,  nuts,  moist  grains  like  wheat,  cooked  oats;  fried  food;  soups  and  stews,  porridges    Think  about  foods  that  create  nausea  if  you  eat  too  much  (more  for  oily  than  moist).  

Dry:  ↑  V  ↓  KP  ;  extract  moisture    Too  much  →  dehydration,  constipation    

Sources:  dried  fruits  and  vegetables,  dried  processed  foods  like  crackers,  rice  cakes,  popcorn,  granola;  dry  grains  like  corn,  barley,  rye;  dry  roasted  foods    Think  about  foods  that  bring  on  a  thirst  or  a  tickle  in  the  throat  after  eating.  

 

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The  Six  Tastes    

In  addition  to  looking  at  elements,  qualities  and  doshas,  Ayurveda  recognizes  six  tastes  which  exist   in   foods.  The  word   “rasa”   is   the  Sanskrit  word  means   taste.    There  are  6  distinct  tastes,  each  of  which  is  made  up  of  the  five  elements  in  some  combination.    To  experience  taste,  water  and  earth  are  necessary.    When  you  eat  a  proper  amount  (will  be  different  for  each  individual)  of  each  taste,  you  get  the  production  of  healthy  tissues  and  normal  body  physiology.    By  contrast,  too  much  or  too  little  of  a  specific  taste  will  create  faulty  function  with  the  result  being  disease.    Although  each  dosha   is   increased  and  decreased  by  3   tastes,   you  need  all   6  daily   for  health  and  balance.    However,  as  with  everything  else,  the  amount  of  each  taste  needed  to  restore  or  maintain  health  with  be  different.    Also,  some  of  the  tastes  are  not  needed  in  general  in  as  large  of  amounts  whereas  the  sweet  taste,  due  to  its  nourishes  and  body  building  action,  will  make  up  a   larger  amount  of   any  diet.    The  best  meals  have  all  6  tastes  but  in  different  amounts  to  meet  the  needs  of  the  individual.    Before   you   read   about   the   tastes,   do   this   simple   exercise   to   check   your  awareness:    

• Name  3  foods  that  are  sweet:    

 • Name  3  foods  that  are  salty:  

   

• Name  3  foods  that  are  sour:      

• Name  3  foods  that  are  bitter:      

• Name  3  foods  that  are  pungent:      

• Name  3  foods  that  are  astringent:    

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You   may   have   found   that   some   tastes   you   can   easily   identify   but   others   are   not   as  familiar   to  you.    Don’t  worry   -­‐  you  wouldn’t  be  alone!      The   first   three   tastes  are   the  most   common   and   actually   dominant   people’s   diets   in   the   Western   world.     In  particular,  fast  food  restaurants  use  the  sweet  and  salty  taste  in  excess  and  it  partly  this  excess  consumption  of   these   two  tastes   that  are   linked  to  many  of   the  chronic  health  diseases  today.    Just   like   with   the   doshas   and   the   qualities,   each   of   the   tastes   have   a   purpose   and  benefit.     None   are   “bad”   except   in   excess   and   in   artificial,   man-­‐made   additives   or  refined   sugar   forms  of   the   tastes.    When  used   correctly,   that   six   tastes   can  provide  a  natural   guide   to   meet   your   body’s   nutritional   needs.     In   fact,   from   a   modern  perspective,   incorporating   all   six   tastes   satisfies   each   of   the   dietary   building   blocks  which   are  used   as  health  markers   today.     For   example,   sweet   foods  provide   fats   and  carbohydrates  while  pungent  foods  stimulate  the  digestion  with  proper  enzymes.    Note,  too,  that  most  foods  actually  contain  more  than  one  of  the  tastes  but  one  taste  will  be  dominant  and  define  its  “taste”  attribute.    And  if  your  taste  buds  have  been  distorted  with  today’s  modern  excesses,  there  is  hope  because  your  tastebuds  regenerate  every  10-­‐14  days.    This  means  that  you  can  re-­‐set  your   palate   to   tune   into   and   appreciate   all   six   tastes   again   by   eliminating   those  distorting   tastes   and   starting   fresh.    Note,   however,   that   infections   and   smoking   that  can  cause  inflammation  can  cause  damage  and  affect  the  timing  of  this  renewal  process.      

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The   Sweet   Taste:  V-­‐  P-­‐  K+;  elements  water  and  earth  with  qualities  of  heavy,  moist,  cooling    

• Although  today  most  people  associate   the  sweet   taste  with  actual  sugars,  this  taste  is  also  found  in  foods  such  as  milk  and  other  non-­‐fermented   dairy   products,   most   grains,   many   legumes,   sweet   fruits,   nuts,   and  vegetables  such  as  beets,  carrots,  sweet  potatoes,  some  squash  and  potatoes.    

• The  sweet  taste  helps  build  the  body’s  tissues  with  bulk,  moisture  and  weight  but  it  also  soothes  burning  sensations,  relieves  thirst  and  benefits  the  hair  and  skin.    It   even   helps   the  mind   deal  with   stress   and   builds   inner   vitality   –   all  with   the  right  types  of  sweet  and  the  right  amount  per  person.  

 • On   a   mental-­‐emotional   level   this   taste   brings   about   satisfaction   and  

psychological   stability,   and   soothes   the   overwrought   nervous   system.     This   is  partially  why  this  taste  with  it’s  satisfying  and  addictive  nature  of  the  processed  sugars  used   today,  makes   it   the  most   abused   taste   today.       In   excess   that   taste  induces   complacency   and   when   deficient   it   brings   dissatisfaction   and   a  weakened  ability  to  deal  with  stress.  

 The  Salty  Taste:  V-­‐  P+  K+;  elements  water  and  fire  with  qualities  of  hot,  heavy,  moist    

• Salt  is  primarily  in  salt  as  well  as  things  that  live  in  the  salty  waters  such  as  sea  vegetables  and  shellfish.    Of  course  today  large  amounts  of  salt  are  added  to  all  sorts  of  foods  from  salty  snack  foods  (chips,  crackers,  popcorn)  as  well  as  all  the  condiments  and  canned  foods.    

• The   salty   taste,   in   moderation,   calms   the   nerves,   enhances   taste,   moistens,  hydrates  and   lubricates;   increases   flexibility,   supports   the  mineral  balance,  and  improves  digestion.    In  excess,  however,  it  creates  a  drying  effect.  

 • On  a  mental-­‐emotional   level,   this  taste  is  connected  to  courage  and  bravery.     In  

excess  one  becomes  rash  and  foolhardy  whereas  if  lacking  there  is  also  a  lack  of  bravery  and  instead  cowardice  and  fear.  

   

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The  Sour  Taste:  V-­‐  P+  K+;  elements  fire  and  earth  with  qualities  of  hot,  light,  moist    

• When  you  think  sour  foods  think  fermented  or  literally  soured  –  fermented  dairy  such   as   yogurt,   sour   cream,   cheeses;   condiments   like   vinegar,   soy   sauce   and  pickles;   wine   and   tempeh.     This   category   also   includes   sour   fruits   such   as   the  citrus  fruits.    

• The   sour   taste,   in   moderation,   increases   the   appetite   and   functioning   of   the  digestive   system,   stimulates   circulation   and   elimination,   energizes   the   body,  relieves  thirst  and  maintains  acidity.    It  also  helps  to  extract  minerals  from  food  

 • On   a   mental-­‐emotional   level,   this   taste   is   connected   to   discrimination   and  

discernment   and   also   sharpens   the   senses.     In   excess   one   can   become  opinionated,  self  righteous,  overly  critical  while  when  deficient  you  would  see  passivity  and  a  gullibility.      

 The   Bitter   Taste   V+  P-­‐  K-­‐:   elements   air   and   ether  with   qualities   of  light,  cooling,  dry    

• The   bitter   taste   is   found   in   many   green   leafy   vegetables  (spinach,   kale,   cabbage)   as   well   as   zucchini,   eggplant,   dandelion   root,   coffee,  olives   and   bitter   melon.     Certain   spices   like   turmeric   and   fenugreek   are   also  bitter.    

• Bitter   has   a   strong   cleansing,   detoxifying   effect   as   well   as   antibiotic   and  antiseptic   aspects   helping   reduce   weight,   water   retention,   skin   rashes,   fevers,  burning  sensations  and  nausea  while  also  stimulating  the  appetite  and  bringing  out  the  flavor  of  other  foods.  

 • On   a   mental-­‐emotional   level,   this   taste   is   connected   to   spiritual   growth   when  

balanced   but   can   lead   to   bitter   self   righteousness,   ungroundedness,   poor  discernment  in  excess  and  loss  of  motivation  and  an  inability  to  grow  when  lacking.  

       

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The  Pungent  Taste  V+  P+  K-­‐;  elements  fire  and  air  with  qualities  of  hot,  dry,  light    

• Pungent   foods  are  the  hottest  of  all   taste  and  found  primarily   in  hot  vegetables  like   chili   peppers,   garlic,   and   onions   as   well   as   spices   (black   pepper,   ginger,  cumin).        

• The   body   only   needs   small   amounts   of   this   taste   to   support   digestion,  metabolism,   promote   sweating   and   detoxification,   open   the  mind   and   sinuses,  and  relieve  muscle  pain.  

 • On   a   mental-­‐emotional   level,   this   taste   is   connected   to   openness   and   greater  

awareness.     In  excess   it  brings  about  aggression,  anger  and   intensity  and  when  lacking   one   can   become   more   inward,   introverted   and   shy   with   little   self-­‐initiative.  

 The   Astringent   Taste   V+   P   -­‐   K-­‐;   elements   earth   and   air   with  qualities  of  dry,  cooling,  heavy    

• This   is   the   least   common  of  all   the  6   tastes  and   is   found   in  legumes,  cranberries,  pomegranates,  pears  and  dried   fruits;  broccoli,  cauliflower,  asparagus  and  turnips;  rye,  buckwheat  and  quinoa,  as  well  as  coffee  and   tea   (black  and  green)  and  spices  such  as   turmeric  and  marjoram.    Dry  foods  and  fruit  peels  also  have  astringent  qualities.    

• This  taste  is  a  little  different  in  that  it  is  classified  more  in  relation  to  the  effect  it  has  on  the  tongue  -­‐  a  drying,  puckering  action  or  dry,  chalky  feeling  –  rather  than  the   taste   itself.     In   the   body,   this   taste   improves   tone   and   purifies   the   organs,  dries   up   secretions   (water,   bleeding,   discharges),   and   helps   heal   through   its  contracting  nature.  

 • On   a   mental-­‐emotional   level,   this   taste   is   connected   tempering   the   growth   of  

spirit.     In   excess   the  personality   can  dry  up   and  a  person  becomes   introverted  and  insecure.    When  lacking  there  is  a  loss  of  motivation  and  inability  to  grow  as  a  person.  

     

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Food  &  Symptom  Connections:  use  this  to  track  symptoms  with  foods.     Foods   Symptom  details  Day            

   

Day            

   

Day            

   

Day            

   

Day            

   

Day            

   

Day          

   

 

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6  Taste  Exploration  Each  day   take  a  minute   to  expand  your   senses  and   increase  your  awareness   through  your   tastebuds.     Pick   one   food   from   one   of   the   6   tastes   categories   and  with   a   clean  palate  (meaning  you  haven’t  eaten  anything  else  yet),  close  you  eyes  and  slowly  eat  the  food.     Notice   how   you  would   describe   the   taste,   how   it  makes   your  mouth   feel,   and  where  you  taste  it  on  the  tongue.    Note  your  food  and  discoveries  here:    SWEET        SOUR        SALTY        PUNGENT        BITTER          ASTRINGENT        

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DAILY  WELLNESS  ROUTINES    

How   you   live   on   a   daily   basis   is   the   key   factor   in   determining  your  health  and  the  ultimate  preventative  medicine.    In  Ayurveda  this   idea   is   reflected   in   the   term   “dinacharya”   which   means  daily  routine,  usually  in  reference  to  healthy  living.      

A  daily  routine  is  a  critical  part  of  living  in  harmony  with  nature’s  rhythms   as   well   as   supporting   your   own   Total   Self’s   balance.    

Your   lifestyle   is   the   factor   that   you  have  most   control   over   -­‐   unlike   the  weather,   the  season,  or  your  genetic  make  up.    Your  lifestyle  is  made  up  of  many  small  habit  pieces  that  fit  together  to  create  your  patterns  and  form  your  whole  picture  of  self-­‐care.    When  done  regularly  in  alignment  with  your  unique  needs,  these  little  pieces  together  create  big  results  in  terms  of  maintaining  health  and  preventing  disease.  

Throughout  this  eBook  I  am  helping  you  build  the  foundation  of  a  healthy  daily  routine.      

• You   have   learned   about   which   lifestyle   pieces   positively   and   negatively   affect  each  of  the  doshas.  

• You  have  learned  how  to  care  for  your  digestion  on  a  daily  basis  with  spices  and  digestive   aids,   by   using   foods   in   a   new  way,   and   exploring   the   healthy   eating  guidelines.      

And   you   want   to   continue   to   consolidate   these   healthy   habits   because   they   are  absolutely  necessary  to  bring  transformation  to  the  body,  mind,  and  consciousness.    

Routine  helps  to  establish  balance  in  your  constitution.  It  also  regulates  your  biological  clock  which  supports  the  optimal  functioning  of  your  organs,  aids  digestion,  absorption  and  assimilation;  and  generates  self-­‐esteem,  discipline,  peace,  happiness,  and  longevity.    The  key   is  how  to  enjoy  all   those  wonderful  benefits  without  creating  more  stress  or  overwhelm  to  your  life.    And  that  is  a  vital  part  of  what  we  will  be  exploring  next  as  we  look  to  add  in  lifestyle  elements  to  care  for  your  self.  

 

 

 

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CREATING  YOUR  STARTING  DINACHARYA    In   Ayurveda   there   are   specific   recommendations  around   how   to   do   pretty   much   every   aspect   of  your  life  –  when  to  sleep  and  how  much  to  sleep,  how  and  what  to  eat,  ways  to  wake  up,  ways  to  go  to  sleep,  how  to  begin  your  day,  what  activities  to  do  when,  etc.        Although  there  is  value  in  having  such  an  extensive  set  of  guidelines,  they  can  also  be  daunting,  overwhelming  and  heavy  in  the  SHOULD-­‐ness  potential.    Which  is  why  instead  of  giving  you  the  list  of  the  traditional  Dinacharya  guidelines  comprised  of  over  twenty  items,  I  want  to  guide  you   in   creating   smaller   sets   of   daily   routines   to   anchor   your   day   in   a   realistic   and  sustainable  way.     Eventually   you  may   choose   to   add  more   of   the   “official”  Ayurvedic  daily  lifestyle  routines,  which  you  can  find  in  numerous  Ayurvedic  books,  but  for  now  let’s  keep  it  simple.    This  section  we’re  going  to  expand  your  self-­‐care  plan  in  three  ways:    

1. Explore  food  strategies  around  eating  out  and  snacks.  2. Play  with  creating  a  daily  AM  routine.  3. Play  with  creating  a  daily  PM  routine.  

 Below   I   explain   several   possibilities   for  AM   and  PM   care.     At   the   end,   I   have   a   chart  ready   for  you   to  put   in   1-­‐3   items   in   the  AM   and  PM   care   categories   to   form   the  starter  foundation  of  your  own  daily  routines.        This  will  be  an  evolving  list  to  which  you  may  adjust  around  the  seasons,  change  as  an  imbalance  returns  to  optimal  health,  or  just  because  you  want  to  mix  it  up.    And  all  of  that  is  not  only  okay,  it’s  a  perfect  reflection  of  your  changing  needs!        

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AM  Vitality  Possibilities    

Waking  up    

Each  of  the  doshas  governs  two  periods  of  time:  one  during  the  day  and  one  at  night.    Vata  governs  the  early  morning  hours  until  dawn  –  bringing  its  movement  to  help  you  awaken  and  excrete  the  waste  that   has   been   processed   over   night.         Kapha   is   the   period   after  sunrise   (between   6-­‐7   depending   on   seasons   and   locations)   until  about  11  am.        The  first  thing  to  know  is  that  you  likely  stir  and  begin  to  wake  naturally  during  this  vata  time  of  morning.    If  you  get  up  then,  you  will  often  feel  your  best.    On  the  other  hand,   if   you   sleep  past  7   am  and  go   into   the  kapha   time  of  day,   you  will  likely  feel  more  sluggish  and  groggy,  especially  if  you  have  woken  and  fallen  back  asleep.        Though   each   dosha   has   a   slightly   different   need,   Ayurveda   gives   these   time  frames  as  the  ideal  time  to  wake  on  average…  

• vata  people  should  get  up  between  6-­‐7  a.m.  • pitta  people  should  get  up  between  5.30-­‐6  a.m.  • kapha  people  should  get  up  around  5  a.m.      

 I   invite   you   rather   than   feeling   fixed   into   these   specific   times   to   begin   to   pay  attention  to  when  your  body  naturally  wakes  and  asks  you  to  get  up  and  notice  what   happens   when   you   follow   that   cue   versus   when   you   make   a   different  choice.  

 Setting  your  day  with  intention  

 

Rather  than  allowing  your  day  to  simply  unfold,  you  can  choose  how  you  want  to  BE  in  your  day  by  setting  an  intention.      Your  possibilities  are  unlimited  of  what  kind   of   intention,   daily   blessing,   or   affirmation   you   might   choose   and   can   be  tailored  to  any  set  of  your  needs.      Two  of  my  examples  are:    

• “My   roots   are   solid,   deep   and   strong   giving   me   the   sustenance   and  resources   to   thrive   in   all   of   life’s   experiences   with   grace,   ease   and  abundance.”    

• “Let  me  live  my  highest  truth  in  thoughts,  words  and  deeds.”  

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Care  for  your  physical  self  You  likely  already  do  something  on  this  level  including  brushing  your  teeth,  bathing,  using   the   toilet   and   now  maybe   tongue   scraping.     To   this   list   you  might   consider  some  of  the  tools  below  including:  

 • Drinking   a   cup   or   water   to   rehydrate   yourself   after   the   nighttime   fast.     In  

breaking  a  fast   it   is  common  to  think  of  eating  food,  thus  having  breakfast.    But  often  the  vital  liquid  of  life  gets  forgotten.    For  those  of  you  working  on  hydration  in   general,   this   is   a   great   way   to   get   that   first   cup   of   water   to   start   you   off.  Morning  hydration  also  cleanses  the  GI  track,  flushes  the  kidneys,  and  stimulates  peristalsis   which   helps   bring   about   elimination.     Although  many   start   the   day  with  a  caffeinated  beverage,   this   is  not   ideal  as  rather  than  hydrating  the  body,  the  caffeine  depletes  kidney  energy,  stresses  the  adrenals,  increases  constipation,  and  is  habit-­‐forming  which  weakens  your  body’s  natural  ability  to  function.    

• Plop  a  squat.    From  4-­‐6  am  it  is  the  biological  time  of  functioning  for  the  colon,  the  kidneys  and   the  bladder.     If   your  system   is   in   rhythm,  you  should  wake  up  with   the   natural   urge   to   urinate   and   have   a   bowel  movement   as   your   system  clears   out   the  waste   from   the   day   before.     However,   for  many   people   the   first  bowel  movement   doesn’t   come  naturally   during   this   time,   thus   people’s   use   of  caffeinated  beverages  in  the  role  of  laxative.    A  healthier  alternative  to  reset  this  vital  functioning  is  to  squat  for  a  minute  or  two  when  you  first  get  up.    The  ideal  is  to  have  the  feet  flat  on  the  floor  but  you  can  start  with  the  heels  off  the  ground  as  your  body  adjusts  to  this  less-­‐used  position.    This  will  help  re-­‐train  your  body  and   support   the   natural   downward   flow.     Squatting   is   also   a   great   way   to  strengthen  and   tone   the  elimination  muscles,   the   legs  and  buttocks  and  engage  your  core  muscles.    Start  with  a  short  time  period  and  hold  onto  something  for  support  if  needed  in  the  beginning.  

 • Dry   brushing   exfoliates   and   tones   the   skin,   increases  

circulation,   and   helps   the   lymphatic   system   remove  toxins.     As   it   cleanses   the   skin   you   need   less   soap,  washing  under  the  arms  and  in  the  groin  area.    Using  a  natural  fiber  bristle  brush,  lightly  brush  the  skin  in  long  strokes  towards  the  heart.    Start  with  the  feet  and  move   upwards   covering   the   entire   body.   Don’t   forget   the   areas   under   the  armpits,  groins  of  legs  and  liver  area.    Once  finished,  apply  oil  in  Abhyanga.        

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• Self-­‐oil  massage  (Abhyanga)  is  an  important  daily  or  weekly  practice.    Applying  oil   to  your  skin  removes  excess   fat   from  the  skin;  protects  and  rejuvenates   the  skin  from  dryness,  cracking  and  roughness;  and  rejuvenates  the  nervous  system  while  soothing  your  endocrine  system.    The  oil  helps  loosen  and  liquefy  toxins,  so  that  the  toxins  can  drain  into  the  body’s  GI  tract  for  elimination.    It  is  an  excellent  remedy   for   today’s   modern   stresses.     Lastly,   oil   massage   is   one   of   the   most  effective  ways  to  balance  the  vata  dosha  which  is  the  law  of  nature  at  work  in  the  mind   and   body   that   controls   all   movement   including   the   flow   of   thought,  circulation   of   the   blood,   elimination   of   wastes,   respiration   and   a   woman’s  monthly  cycle.  

 How  to  do  Abhyanga    

1. Choose   your   oil.     Use   the   oil   recommended   for   your   specific   needs.    Generally  sesame  oil   is  used   for  vata,   coconut  or  sunflower   for  pitta,  and  safflower  or  mustard  for  kapha.    There  are  also  dosha  specific  herbal  oils.  

2. Heat  your  oil.    Warm  your  oil  –  the  easiest  way  is  to  put  it  in  the  sink  in  hot  water  in  the  bathroom  sink.    Do  not  microwave  the  oil.    The  oil  should  be  pleasantly  warm  to  the  touch.  

3. You  will  be  applying  about  2-­‐4  Tbsp.  of  warm  oil  to  your  entire  body.    Start  with   the   feet   and   apply  with   an   even   pressure,   using   the   palms   of  your  hands   and   some   fingertips.    Use   long,   straight   strokes  over   straight  areas  such  as  the  neck  and  long  bones  of  arms  and  legs  and  circle  strokes  over  areas  such  as  the  knees  and  wrists.    All  strokes  should  go  towards  the  heart.    Rubbing  in  a  vigorous  manner  will  aid  in  absorption.    The  massage  doesn’t  need  to  be  done  for  a  long  time  –  a  couple  minutes  is  sufficient  –  as  it   is  not   the  massage   itself   that   is   the  main  purpose  but   rather   the  oiling  and  subsequent  absorption.  

4. Let  the  oil  soak  in  for  15-­‐30  minutes  for  maximum  benefit.    You  might  use  this   time  to  brush  your  teeth,  shave,   trim  your  nails,  say  affirmations  or  do  some  energy  work  or  yoga.    If  you  can’t  leave  it  in  that  long,  try  for  at  least  5  minutes  so  some  of  the  oil  is  absorbed.      

5. Take  a  warm,   leisurely  bath  or   shower  after  the  allotted  time  to  rinse  off.    Use  only  gentle  soap,  ideally  only  using  soap  under  the  arms  and  in  the  groin  area  and  simply  rinsing  the  rest  of  the  body.    It  is  good  if  just  a  little  oil  remains.  

   

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• Tongue  Care  

Part   of   the   daily   routine   in   Ayurveda   includes   tongue  scraping.    This   is  an  important  part  of  daily  hygiene,   just  like   brushing   your   teeth,   and   can   provide   information  about  your  health  and  your  habits.    Each   morning   upon   awakening,   the   tongue   should   be  inspected   for   a   coating.     This   coating   is   an   indication   of   ama   or   toxicity   in   the  system.       This   process   increases   your   awareness   and   puts   you   in   contact  with  your  body  and  the   functioning  of  your  system.    By  knowing  what   is  happening,  you  have  the  power  to  create  better  health  by  altering  your  behavior.    First,   note   the  quantity  on  a  scale  of  1-­‐5  with  5  being  the  heaviest  amount  of  coating;   the   heavier   the   coating,   the   greater   amount   of   ama   or   toxicity   from  undigested  food.        Second,   note   the   color  of   the  coating  which  will   tell  you  which  dosha  has   the  toxicity:    

• Yellowish-­‐green  tint  to  the  white  color  indicates  Pitta  • Brownish-­‐dark  tint  to  the  white  color  indicates  Vata    • Just  white  indicates  Kapha  

 Once   you   have   completed   your   observations,   it’s   time   to   scrape   the   tongue.  Gently  scrape   from  the  back  or  base  of   the   tongue  to   the   front  7-­‐14  times  until  the  whole  surface  is  scraped.    You  may  not  remove  all  of  the  coating  if  it  is  severe  but  that  is  ok.    You  do  not  want  to  excessively  scrape  in  one  sitting  so  do  no  more  than  14  times  with  gentle  strokes.    Benefits:  • Removes  ama  and  bacteria  from  the  tongue  • Freshens  the  breath  • Stimulates  your  taste  buds  

Sends   an   indirect  message   to   all   the   internal   organs  which   stimulates   your  digestive  fire  and  improves  digestion  

   

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• Swipe  some  sesame  oil  on  your  sense  organs.    With  your  daily  self  oiling  don’t  forget   to   hit   your   nostrils,   ears,   and   lips.     Your   skin   and   these  membranes   are  part  of  how  your  body  processes  external  life  and  the  outer  environment  can  be  drying.    A  small  amount  of   sesame  oil  on   these  areas  helps  protect,   soothe  and  keep  balance.  

 • Exercise.   Regular   exercise   and   yoga   improves   circulation,   strength,   and  

endurance   and   can   be   a   good  way   to   get   your   system  moving   in   the  morning.  However,   to   be   effective   exercise   needs   to   be   done   according   to   your   doshic  needs,  as  with  everything  else  in  Ayurveda.    In  general,  so  as  not  to  deplete  your  core  essence,   it   is  best   to   exercise   to  half  of  your  capacity,  which   is  until   sweat  forms   on   the   forehead,   armpits,   and   spine,   AND   that   when   you   are   done   you  don’t  feel  drained  or  exhausted.        

 

1. Vata  needs   slower,   grounding   and   gentler   exercise   to   counter   its   natural  movement    

2. Pitta   needs   cooler,   less   intense   heart   opening   and   non-­‐competitive  exercise  to  balance  the  internal  fire  and  intensity    

3. Kapha  does  well  with  vigorous  exercise  to  counter  the  heavy  dullness      

I   find  it  nice  to  simply  start  with  a  walk  or  a  few  yoga  sun  salutations.     If  doing  sun   salutations   vata   benefits   by   ideally   doing   12   slowly;   pitta   doing   16  moderately  fast;  and  kapha  12  done  rapidly.  

 Care  for  your  energetic  self    

• Lift   your   energy   and   spirit  with   aromatherapy.     Essential  oils  balance  your  subtle   self   and   are   another   great   way   to   get   your   energy   set   for   the   day.  Aromatherapy  from  a  doshic  self  care  perspective  is  covered  in  the  Healing  from  the   Inside   Out   eBook   or   you   can   find   books   focused   on   aromatherapy   and  Ayurveda  as  resources  as  well.    

• Breath,   exercise  &  meditation.    This   is  a  tool  that  be  used  at  night  as  well  or  ideally  during  both  times.    It  doesn’t  require  a  lot  of  time  to  get  good  results  so  I  invite   you   to   start  with   5  minutes   and  work   up   to   15  minutes   using   any   tools  you’re  familiar  with  or  even  simply  sitting  quietly  and  following  the  flow  of  the  breath.    This  supports  your  nervous  system  in  dealing  with  the  stress  that  comes  with  the  day.    Different  types  of  pranayam  and  meditation  from  a  doshic  self  care  perspective  will  be  covered  in  the  Healing  from  the  Inside  Out  class  series.  

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PM  Grounding  for  Soothing  Sleep  Possibilities      

Sleep   is   when   your   body   and  mind   heal,   replenish   their   vitality,   and  recover   from   the   output   of   energy   expended   during   the   day.     In  thinking  about  how  to  make  the  most  of  the  nourishing  recovery  time,  consider  these  ways  to  ease  you  into  sleep.        

Usually  6-­‐7  hours  of  sleep  is  sufficient  when  the  body  and  mind  are  healthy  and  you  are  practicing  dinacharya.    Kapha  may  need  less  in  general.    Vata  may  need  more  plus  can  benefit  from  a  short  afternoon  nap.    If  extra  sleep  is  needed  it  should  come  by  going  to  bed   earlier   and   not   from   sleeping   after   sunrise   which   is   said   to   increase   toxins.    Without  proper  sleep,  all  your  functions  suffer  and  increase  your  propensity  to  become  imbalanced  and  build  disease.    Slow  down.      

 

This  happens  naturally  as  kapha  governs  the  time  period  from  6-­‐10   pm   at   night.     If   you   find   that   you   have   trouble   sleeping,   it  could  be  that  you  are  DOING  too  much  during  this  kapha  quieting  time.     As   much   as   possible   consider   slowly   down   and   being  quieter,  especially  the  closer  you  get  to  bedtime.        This   also   includes   slowing   down   your   brain   activity   by   unplugging   from  electronic  devices  at  least  an  hour  before  bed  as  this  type  of  electrical  energy  is  stimulating  for  the  nervous  system.    The  best  way  to  slow  down  the  mind  is  to  do  some  gentle  stretching  or  yoga,  do  breath  exercises,  and  meditate.    For  balance,  choose   to   start  with   a   short   15  minute   sequence.   If   you   need  more   recreation  than  the  above  yoga  activities,  consider  reading  a  book  over  television  as  it  uses  less  sensory  resources  and  is  therefore  less  stimulating.    

 Go  to  bed  between  10-­‐11  pm.      

 

As  the  dosha  governance  changes  from  kapha  to  pitta  between  10-­‐11  pm,  if  you  stay  up  past   this  point  you  might   find  yourself  with  a  new  surge  of  energy  and  momentum.    While   this  might   allow   you   to   get  more   things   done,   it   interferes  with  your  system’s  natural  time  of  recharge.    Staying  up  late  also  makes  it  harder  for  the  body  to  fall   into  that  natural  kapha  heavy  and  slow  rhythm.    If  you  miss  the   kapha   window,   it   doesn’t   come   again   until   morning.     This   means   you   fall  

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asleep   fatigued  and  have  a  more  restless  sleep.    Another  problem   is   that   if  you  are  awake  late  you  will  also  get  hungry.  Eat  now  and  instead  of  the  normal  daily  detox  time,  your  body  will  be  caught  up  in  digesting  food,  a  process  that  disrupts  your  sleep  cycle   (ever  noticed   that  when  you  eat   too   late  you  sleep  poorly  and  maybe  even  have  strange  dreams?).      

 Soothe  your  eyes.  

 

Taking   care   of   the   eyes   is   one   aspect   of   caring   for   the   five   senses   and   an  important   part   of   regular   care.     Ayurveda   offers   professional   therapeutic   eye  treatments  called  Netra  Tarpana,  which  can  be  done  alone  or  in  conjunction  with  other  5  sense  treatments.    You  can  also  provide  eye  care  at  home  through  these  three  simple  techniques.        Since  you  use  your  eyes  so  much  in  today’s  visual  world,  especially  with  all   the  screens,  it  is  important  to  make  sure  to  care  for  this  sense  organ  just  like  you  do  the  rest  of  your  muscles  and  vital  organs.    These  three  home  practices  keep  the  membranes  and  eye  fluids  healthy  and  the  muscles  (yes  there  are  muscles  in  the  eye,  too!)  strong.    Castor   Oil:   at   bedtime   put   1-­‐2   drops   of   pure   castor   oil   (I   recommend   the  Heritage   Store   brand)   in   each   eye.     The   castor   oil   is   cooling,   detoxifying   for  cataracts  and  glaucoma,  and  has  anti-­‐inflammatory  action  for   infections.     It  will  bring  back  a  healthy  glow  to  the  whites  of  the  eyes  and  helps  counter  the  effects  of  computer-­‐use  eye  strain  by  nourishing  the  fluids  with  its  heavy  oil  properties.      Rose  Water  Eye  Drops:  rose  is  a  cooling  substance  to  soothe  burning,  irritated  eyes.    Put  3  drops  of  rose  water  saline  solution  in  each  eye.    For  use  at  night,  put  in  these  drops  before  the  castor  oil.    You  can  also  use  them  throughout  the  day  as  needed  and  are  especially  helpful  with  allergies  and  pitta  eye  conditions.        

   

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What   I’ve   offered   above   are   simply   possibilities.     If   you   already   have   techniques   in  place  that  serve  you,  by  all  means  add  them  here.        My  Vitalizing  AM  Routines   My  Nourishing  PM  Routines  Action:      Effect:      

Action:      Effect:    

Action:      Effect:      

Action:      Effect:    

Action:      Effect:      

Action:      Effect:    

Action:      Effect:      

Action:      Effect:    

Action:      Effect:      

Action:      Effect:    

     

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Sleep  and  Meal  Routine  Assessment    

Put   your   explorer’s   eye   towards   your   sleep  habits   and  meal   routines   to   evaluate   the  impact  positively  or  negatively  on  your   life.    For  sleep  note  the  time  you  go  bed,  how  you  slept,   the   time  your  body  naturally  starts  waking  and  what   time  you  actually  get  up,  activities  before  bed  and  how  they  impact  your  sleep.      For  meals,  note  timing,  size  (small,  medium,  large),  focus  or  distractions,  and  symptom  effects.      

  Sleep   Meals  Day          

   

Day          

   

Day          

   

Day          

   

Day          

   

Day          

   

Day          

   

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CREATIVE  FOOD  STRATEGIES  

A  significant  part  of  Ayurvedic  lifestyle  recommendations  are  centered  on  food.    This  is  because  of   the   importance  of   the  digestive  system  in  your  overall  health  and  because  food   is   an   on-­‐going   daily   input   that   has   a   strong   impact   on   your   doshic   balance   and  your  digestion.  

Yet  in  the  busy  modern  world,  it  can  be  challenging  to  stay  consistent  with  food,  despite  the  best  of  intentions.    As  busy,  working  mother  I  understand  and  live  this  myself!  

It   is  very  helpful   to  pre-­‐think  several  meal  and   food  options  so   that  when  those  busy  times   hit,   you   already   have   a   plan   or   an   idea   in   your   back   pocket.     Since   you   are  working   towards   the   ideal   but   starting   with   the   reality   of   where   you   are   now,   it   is  important  to  acknowledge  that  there  will  be  some  days  when  you  need  to  use  a  frozen,  processed,  or  take-­‐out  options.    Again,  no  judgment,   just  what  the  reality  is.      And  the  hope  is  that  over  time  these  options  are  needed  less  and  less.  

To  help  guide  this  process,  think  about  and  fill  in  your  food  plan  in  the  following  three  categories:  quick  home  meals,  food  out  and  about,  and  snacks.    All  of  these  should  be  as  close  to  whole  food  as  possible  or  at  least  on  the  better  end  of  the  spectrum  and  meet  your  doshic  needs.  

Quick  meals  are  whatever  you  can  pull  together  quickly  and  easily  that  are  still  on  the  healthier  end  of  the  scale.    The  choices  I  often  use  are:      

• Kitchari  (rice  and  mung  bean  with  vegetables  made  in  my  rice  cooker).    A  recipe  is  included  below.  

• Homemade   burritos   or   fajitas   (refried   beans   or   sautéed   tofu   and   vegetables,  cheese,  whole  wheat  tortillas,  avocado,  salsa)  

• Noodle  bowls  (healthier  brands  like  Koyo  or  Annie  Chun’s)  to  which  I  add  fresh  veggies  and  tofu  or  paneer  (Indian  fresh  soft  cheese)  

• Amy’s  or  Trader  Joe’s  frozen  entrees  (I  like  the  vegetarian  lasagna  and  black  bean  enchiladas)    

• Omelets  with  vegetables  and  a  side  of  whole  grain  or  sprouted  grain  bread    Meals  out  could  be  restaurants  that  favor  fresh  food,  natural  health  grocery  stores  that  have   a   deli   and/or   take   out   section,   or   any   place   that   has,   for   me,   homemade   good  quality  soups.    These  also  come  into  play  when  you  are  traveling.    Nationwide  chains  

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that  offer  healthier  options  are  Noodles,  Chipotle,  Qdoba,  and  many  times  Vietnamese  or  Thai  restaurants  work  well  for  me.    

 Snacks   are   not   encouraged   in   Ayurveda   but   can   be   a   reality   to   keep   blood   sugars  balanced  or   if   you   find  yourself  out  and  about  or  not  able   to  get  a  meal  on   schedule.    Having  these  options  also  gives  me  ideas  of  what  to  take  when  I  go  to  parties  to  nibble  on  rather  than  the  Chex  Mixes  or  other  overly  processed  foods  with  artificial  tastes  and  excessive  sugars.    Below  I’ve  given  some  overall  tips  per  dosha  when  thinking  of  snacks  as  well  as  several  ideas  I  use.      The  qualities  listed  with  each  dosha  are  the  qualities  and  tastes  which  balance  the  dosha.    VATA   PITTA   KAPHA  Warm,   moist   and   heavy  with   sweet,   salty,   sour  tastes.      

Cooling,   heavy,   drier   with  bitter,   sweet,   astringent  tastes  

Dry,  light,  warm  with  bitter,  astringent,  pungent  tastes.      

• Nuts  and  seeds  • Avocados  • Boiled  or  deviled  

eggs  • Bananas  • Nut  butter  on  whole  

wheat  bread  • Nut  butter  balls  • Whole  wheat  tortilla  

with  melted  cheese  • Cheese  sticks  • Good  quality  muffin  

or  quick  bread  • Fresh  dates,  with  or  

without  ghee  or  nut  butter  

• Fresh  sweet  fruits  • Baked  sweet  potato  

• Fresh  fruits  • Raw  veggies  if  agni  

strong  enough  • Sunflower  butter  on  

whole  grain  bread  or  un-­‐yeasted  tortilla  

• Baked  sweet  potato  • Fruit  smoothies  with  

fresh  ginger  • Oatcakes    • Cucumber  and  

hummus  wraps  • Sweet  rice  pudding  • Coconut  water,  

coconut  raita,  fresh  coconut  

• Corn  bread  (ideally  dairy  free)  

• Seeds  over  nuts  • Apples,  raw  or  baked  • Corn  tortilla,  lightly  

spread  with  ghee  • Granola,  watch  the  

sugar  count;  best  if  made  at  home  

• Puffed  amaranth  millet,  or  rice  especially  mixed  with  spices  

• Hummus  on  rye  crackers  

• Toast,  sprouted  grain  or  non-­‐wheat  breads    

 

Now  see  what  you  can  come  up  with  that  fits  your  needs.    I  recommend  filling  this  out  then  posting  a  copy  on  the  fridge  and  keeping  one  in  your  purse  so  that  when  you  get  hit  by  the  need,  you  can  simply  pull  it  out  to  remind  yourself  of  these  options.  

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Five  Health-­‐Supporting  Quick  Home  Meals    

1.  2.    3.      4.    5.    

Five  Health-­‐Supporting  Restaurant  or  Take-­‐Out  Options  

1.    2.    3.    4.    5.    

Five  Health-­‐Supporting  Snacks  

1.    2.    3.    4.    5.    

Tri-­‐doshic  Kitchari    

• ¼  c  split  mung  dal      • ½  c  basmati  rice      • 2  c  water  • ¼  tsp.  turmeric    • ½  tsp.  dosha  specific  spice  (optional)  • Salt  to  taste      • 2  tsp.  ghee  

 In  a  medium  pot  on  high  heat,  combine  all  ingredients,  except  oil,  and  bring  to  a  boil.    Reduce  heat  to  simmer,  cover  with  lid,  and  cook  for  25-­‐30  minutes.    Drizzle  with  ghee  before  serving.    You  can  also  squeeze  fresh  lime  juice  on  top,  add  a  handful  of  toasted  pumpkin  or  sesame  seeds  or  unsweetened  coconut,  and  serve  with  cooked  vegetables.  A  rice  cooker  makes  this  recipe  even  easier.    Throw  all  ingredients  in  and  press  start!  

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SEASONAL  ADJUSMENTS  or  RITUCHARYA    

 Weather   changes  during  seasonal   transitions  can  affect  your  doshas  and  your  health.      To   get   the   most   benefits   of   the   season   and   protection   from   the   detrimental   effects,  Ayurveda   recommends   certain   seasonal   protocols.     Each   of   the   seasons   roughly  correlates  to  one  of   the  doshas.    Depending  on  the  specific  climate,  some  seasons  can  have  dual  doshic  natures.    Management  of  the  seasons  is  then  management  of  the  dosha  connected  to  it.      For  all  specific  techniques,  refer  back  to  the  earlier  section  about  the  management  of  the  specific  doshas.    Seasonal   routines   primarily   become   important   once   you   are   re-­‐aligned   with   your  constitution.    Until   that  point,  you  will  continue  to  use  a  plan  to  balance  your  current  vikruti.    However,   slight  adjustments  may  be  made   to  an  existing  plan   to  account   for  how  the  seasons  will  affect  your  constitution  and  alter  your  current  state  of  imbalance.    Seasonal   adjustments   are   also   more   important   for   those   with   a   dual   or   tri-­‐doshic  constitution.    Spring   in   the  mid-­‐west   is  mostly   a   Kapha   season   characterized  by  WET,  warmer,  gentle,  and  cloudy  qualities.    The  warmth  begins  to  melt  the  winter  cold  accumulation.    The   solidity   of   kapha   starts   liquefying   which   can   trigger   spring   colds   and   allergies,  usually   in   kapha   people.     Early   spring   shares   some   of   the   qualities   like   winter,  especially  in  WI  where  it  remains  cold  and  the  weather  fluctuates.    Thus,  some  spring  seasons  can  actually  be  considered  a  VK  season  and  both  factors  need  to  be  considered.    The  main  goal  is  to  increase  dry  elements  in  foods,  herbs,  and  lifestyle  and  avoid  heavy,  moist  aspects.    Though  you  can  do  a  cleanse  at  any   time,  cleanses  are  a  natural   fit   to  spring  as   this   is   the   time  when,   in  nature,   animals   shed   their  winter  weight  with   the  light,  bitter  greens  and  vegetables  of  spring.    A  full  Panchakarma  is  great  in  the  spring.    Summer  is  generally  the  Pitta  season  north  of  the  equator  and  is  characterized  by  the   qualities   of   HOT,   bright,   sharp,   and   penetrating.     The   main   goal   is   simple   and  straightforward:   keep   cool   and   try   to   keep   pitta   from   becoming   aggravated.     This   is  why   in   summer   people   naturally   shift   away   from  hot   stews   and   soups   to   salads   and  fruit.    Raw  food,  including  fruits  and  vegetables  are  considered  to  be  energetically  cold  making   them   a   good   summer   choice   as   long   as   your   digestive   fire   is   strong   enough  because  raw  foods  also  require  more  work  from  the  digestion.      

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In  some  climates  with  higher  humidity,  there  will  be  a  stronger  kapha  component  that  may  need  to  be  factored  in.    Since  both  pitta  and  kapha  have  elements  of  moist  and  oily,  using  a  moderate  amount  of  drier   substances   can   then  help.    Also  be  mindful  of   salt,  which   is   loaded   into   the   modern   processed   foods,   as   excessive   amounts   will   cause  retention  of  water   in   the  body.    Since  humidity   is  already   increasing   the  moist/water  element  to  your  system,  you  do  not  need  more  of  this  action!    Fall  in  the  mid-­‐west  is  the  Vata  season  and  is  DRY,  light,  cold,  windy,  and  rough  just  like  vata.    This  is  the  time  when  everyone’s  skin  becomes  a  little  drier,  when  there  are  more  odd  viruses  and  dry  coughs  and  colds.    The  cold  in  winter  can  be  very  penetrating  causing   increase   in   cold   extremities   and   aggravating   circulatory   conditions   like  Reynaud’s  disease.    The  digestion  is  also  affected  by  these  vata  qualities  and  you  may  have  an  increase  in  gas,  bloating  and  constipation.    The  main  goal  for  the  season  is  to  pacify  vata  with  warm,  heavy,  moist,  and  stable  food,  herbs,  and  lifestyle  elements.      Since  vata  is  dominated  by  cold,  staying  warm  is  crucial    -­‐  warm  clothing  especially  on  the  head  and  neck  when  outside,  warm  soups  and  stews,  heavier  foods  and  good  quality  fats  which  help  insulate  the  body,  and  toasty  baths  are  all  lovely.    Regular  routines  and  making  sure  to  get  enough  rest  are  also  important.    LIFE  STAGES    The  stages  of  life  also  affect  the  doshas  and  your  health.    Like  the  seasons,  each  stage  of  life  is  connected  to  a  dosha  and  can  be  looked  at  as  a  causative  factor  and  a  piece  of  the  big  picture  to  manage.    This  is  truest  of  the  vata  or  latter  stage  of  life,  when  people  are  experiencing  many  of  the  symptoms  currently  associated  with  “old  age”.    In  Ayurveda,  aging  does  not  automatically  correlate  to  deterioration  in  the  body  and  mind.    Rather  these   “aging”   symptoms   are   signs   of   excess   vata   and   result   from   not   managing   the  latter  stage  of  life  correctly.    Allowing  the  fire  and  intensity  of  the  pitta/middle  stage  of  life  to  burn  too  high  will  also  tap  out  your  vitality  and  the  ongoing  heat  leads  to  dryness  which  creates  a  vulnerability  entering  the  vata  stage  of  life.    

• Childhood  =  kapha  • Middle  years  =  pitta  • Retirement  years  =  vata    

 

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DETOXIFICATION    

 

In   Ayurveda,   cleansing   protocols   to   address   the   root   of   disease   imbalances   and   to  maintain  health   are   so   vital   that   there   are   specific   purification   therapies   –   both  mild  and  strong  depending  on  a  person’s  needs  –  that  are  regularly  used.        Although   Ayurveda’s   primary   purpose   is   to   maintain   health   with   disease   treatment  being  secondary,  detoxification  or  cleansing  protocols  can  be  used  as  both  a  treatment  tool  and  a  prevention  tool.        THE  PURPOSE  OF  A  CLEANSE    

• To  purify  the  body  of  toxins  and  excess  that  are  the  root  cause  of  disease  and  as  such,  help  promote  healing  of  symptoms,  illness  and  disease  

• To  help  restore  health  to  the  body  and  mind  • To  rejuvenate  the  body  

 WHAT  YOU  ARE  CLEANSING  There  are  two  things  you’re  cleansing  –  toxins  and  excess  of  the  doshas.    In   Ayurvedic   terms  we   refer   to   the   bulk   of   these   toxins   as  AMA   which   is   essentially  undigested  or  improperly  digested  food  that  gets   left   in  the  digestive  system  and  rots  which  creates  toxins.    Ama  is  a  heavy,  oily,  sticky  substance  that  coats  and  clogs  the  cells,  organs  and  channels  in   the   body   and   interferes  with   the   normal   functioning   of   both   your   body   and   your  mind.    These  toxins  not  only  create  disease  but  also  block  the  assimilation  of  nutrients  from  your  food,  which  affects  the  health  of  all  the  other  tissues  and  systems  in  the  body.    Ama  weakens  the  immune  system,  causes  the  body  to  attack  itself,  and  imbalances  the  metabolism.       In   order   for   the   toxins   to   be   properly   cleared,   ama   must   first   be  eliminated  and  then  excess  energies  cleansed  from  deeper  tissues.        The  connection  between  disease  and  Ama  is  so  strong  that  in  Ayurveda  the  word   for  disease  is  Amaya  which  translates  as  “that  which  is  born  out  of  Ama.”            

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The  second  aspect  being  cleansed  is  the  excess  of  doshas  or  life  forces.  • The  doshic  life  forces  are  always  within  you  and  serve  a  purpose  as  they  govern  

all  your  functions  for  the  body  and  mind.  • In  excess  or  imbalance,  however,  the  doshas  create  decay  in  these  same  systems.  

Initially   you   see   this   imbalance   as   symptoms   but   left   untended,   the   imbalance  builds  into  more  serious  illness  and  disease  as  the  doshas  continue  to  rise.  

• An   example   of   the   spread   of   imbalance  would   be   yeast   and   an   imbalance   that  starts  as  a  vaginal  yeast  infection  but  if  left  untreated  becomes  a  systemic  yeast  infection  affecting  multiple  systems  and  organs.  

• These  doshas  have  their  roots  in  the  digestive  area  but  if  they  build  up  they  will  eventually  overflow  out  of  their  digestive  homes  and  spread  to  other  areas  of  the  body.  

 Remember   from   earlier   that   the   roots   of   disease   ultimately   come   from   being  disconnected   from  your  higher  nature.    When  you  are  not   connected   to  your   Infinite  Self  you  see  and  understand  yourself  only  as  body  and  mind  and  become  dominated  by  the  ego,  sensory  pleasure,  and  external  stimulation.    In  the  pursuit  of  these  pleasures,  you   may   tend   to   overindulge   in   what   you   are   taking   in   from   the   external   world   –  whether  it  be  food,  other  substances  like  cigarettes  or  drugs,  or  even  unhealthy  sensory  intake   through  media  or  books.      The  most   important  among   these   imbalances   is   the  disturbance   of   the   digestive   system  because  weakness   in   the   digestion   results   in   the  formation  of  toxins  in  the  body  in  the  form  of  ama.    THE  ORIGINS  OF  THESE  TOXINS  You  build  ama   in  a  variety  of  ways  but  primarily  ama   is   the  result  of  weak  digestion.  Problems  in  digestion  subsequently  affect  the  proper  elimination  of  wastes  and  those  wastes  end  up  stored  in  the  body,  adding  to  the  toxicity.        Other  causes  are:  

• Disconnection  from  your  nature  leads  to  choices  made  from  the  ego  and  sensory  mind  which  seek  gratification  through  sensory  pleasures  

• Poor   lifestyle   choices   that   don’t   support   your   unique   needs   (out   of   sync   with  your  constitution  or  that  further  build  an  existing  doshic  imbalance)  

• Weak  digestion  –  remember  the  fire  analogy;  this  is  a  low  or  variable  fire  that  is  not  strong  enough  to  process  the  food  

• Improper  eating  habits,  especially  too  much  food  that  the  body  can’t  digest  • An  excess  of  raw,  heavy,  cold,  oily,  sweet,  and  processed  foods    

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SIGNS  OF  AMA  In  general  ama  creates  heaviness  and   clogs   in   the   system  with   symptoms   such  as  fatigue  and  low  energy,  a  sense  of  heaviness  anywhere  in  the  body  or  mind  including  excess   weight;   congestion   in   the   sinuses   and   lungs,   system   blockages,   constipation,  indigestion,  bloating  and  gas;  bad  breath  and  a  whitish  coating  on  the  tongue,  distorted  or  loss  of  taste,  and  generalized  body  aches  and  stiffness.    Additionally,  you  may  also  experience   restless   and   excessive   movement   in   the   nervous   system   as   the   body  works  to  find  a  way  around  the  ama  blocks.    Symptoms  include  breathlessness,  tingling,  numbness,  ringing  in  ears,  insomnia,  tremors,  ticks,  and  spasms.    In  terms  of  modern  disease  conditions,  Ama  shows  up  as:    

• High  cholesterol  and  high  triglycerides  • High  blood  sugar  and  type  2  diabetes    • ↑  white  blood  cells/leukocytosis  or  ↓  white  blood  cells/leukocytopenia  • Accumulation  of  antibodies  • Gallstones,  kidney  stones  • Chronic  infections  including  candida  • Rheumatoid  and  arthritis  conditions  • Chronic  fatigue  syndrome  • Glaucoma  

 MENTAL  TOXINS        While  many  of   the   toxins   cleared   in  a   cleanse  are  physical,   you   can  also  have  toxins  in  the  mind  which  manifest  as  symptoms  of  confusion,  lack  of  clarity,  poor  perception,  doubt,  delusion,  judgment,  criticism,  and  a  lack  of  enthusiasm  for  life.        

Mental   ama   is   created   from   undigested   mental   and   emotional   experiences.     All  experiences  have  energy  to  be  processed  or  digested.    When  you  have  any  unexpressed  or  unresolved  emotion,  it  accumulates  in  the  mind  and  begins  to  fester.    The  ability  to  “digest”  sensory  experiences  depends  on  the  state  of  your  overall  vitality  and  nervous  system  as  well  how  intense  or  extreme  the  experience  or  trauma  is.      WHEN  TO  CLEANSE  There  are  two  main  indications  for  cleansing:  having  ama  and  imbalance,  which  is  the  case  for  almost  everyone  today,  and  being  strong  enough  to  do  purification.        

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Ayurveda  gauges  your  inner  strength  or  vitality  in  a  term  called  Ojas.      Ojas   is   the  essence   that  gives   the   tissues  strength  and  endurance.     It   is   the   force   that  keeps  the  tissues  healthy  and  as  such  is  an  integral  part  of  the  immune  system.    It  is  the  stabilizing  force  of  the  body  and  mind  that  allows  you  to  resist  stress.    In  western  terms  Ojas  is  your  inner  vitality.    Symptoms  of  a  weak  ojas  include:  

• Weak  immune  function  and  difficulty  sleeping  • Chronic  diseases  –  the  more  a  person  has,  the  weaker  the  ojas  usually  • Low  sexual  vitality  • Lack  of  concentration,  poor  memory,  lack  of  faith  • Lack  of  stamina  and  ungroundedness  • Lack  of  self-­‐confidence  and  patience  • Emotional  volatility,  negative  attitudes,  and  self-­‐destructive  tendencies  

 A  balanced  ojas  is  reflected  by:  

• A  mind  that  is  strong  and  doesn’t  fatigue  easily  • Excellent   endurance   →   the   ability   to   a   work   long   time   on   complex   mental  

problems  • Content  with  what  you  have  and  wherever  you  are  • Stress  and  subtle  impressions  slide  off  your  back  easily  • Strong  physical  vitality  and  a  strong  immune  system  

 Depending  on  the  type  of  cleansing  protocol  used,  it  is  vital  that  the  body  have  enough  core  strength  because  purification  or  reduction  therapies  by  nature  decrease  the  body  both  in  terms  of  weight  and  body  tissue  and  in  terms  of  inner  strength.    This  is  also  why  it’s   important   to   have   a   cleanse   monitored   and   to   make   sure   it   is   balanced   and  supported   –   so   that   just   the   excess   of   toxins   is   released   but   not   so   much   so   that   it  actually  creates  depletion  in  the  body  and  sets  one  up  for  further  illness  and  imbalance.    It   is   contraindicated   to   do   strong   purifying   therapies   during   these   times   (low   ojas  times):  

• People  who  are  very  weak  or  debilitated  • Pregnancy  (during  which  time  energies  are  building  and  supporting  new  life)  • Postpartum    • Immune  system  is  compromised  • The  very  young  or  very  old  who  tend  to  have  weaker  immune  systems  

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HOW  THE  TOXINS  SPREAD      Remember   from   the  earlier  discussion  on  Vikruti   or   your   current   state  of   imbalance,  the  stages  of  disease  from  Ayurvedic  terms.    This  describes  how  all   imbalances  in  the  body  spread.    Thinking  of  a  picture  of  a  tree,  the  roots  of  the  disease  are  at  the  bottom  of  the  tree  and  this   represents   that   initial   place   of   origin   of   each   of   the   three   doshas   in   the  digestive  system.    Symptoms  here  will  be  mild  to  moderate,  transient  and  contained  in  digestive  system.    If  left  untreated,  over  time  the  imbalance  and  ama  will  overflow  to  the  trunk,  carried  by   the   plasma   and   blood   into   the   organs   &   tissues.     You   will   continue   to   have  general  symptoms  but  they  will  worsen  at  their  respective  sites  in  the  digestion.    Over   time   the   trunk   sprouts  branches   which   represent   the   body   site   where   the  dosha  imbalance  has  settled.    Symptoms  are  now  seen  in  these  body  sites,  correlating  to   whichever   dosha   is   causing   the   problem.     From   the   branches   buds   and   leaves  sprout  which  represent  the  development  into  a  specific  disease  with  severe  and  specific  symptoms.    HOW  TO  CLEANSE  There  are  several  different  types  of  cleanses  in  Ayurveda.    All  of  them  use  a  whole  food  diet  with  minimal   fats.    The  deeper   the  cleanse,   the  stricter   the  recommended  diet   in  terms  of  fats  and  animal  proteins  allowed.  

 

• The  7-­‐Day  Home   Cleanse   is  a  great  starter  cleanse.     It   is   indicated   for  anyone  first   being   introduced   to   a   cleanse   in   Ayurveda,   for   those  who   do   not   need   or  can’t   do   a   deeper   cleanse,   and   for   treating   basic   dosha   imbalances   from   the  digestive  system.    A  person  does  not  need  to  know  their  vikruti  to  do  this  general  cleanse.    It  should  still  be  initially  guided  by  a  practitioner  but  eventually  you  can  do  it  on  your  own  if  comfortable.    This  uses  a  whole  food  diet  with  some  animal  protein,  cleansing  herbs,  spices  and  tea  and  many  of  the  daily  body  therapies  that  you  already  use  to  support  detoxification  on  a  daily  basis  such  as  body  brushing  and  abhyanga,  neti  and  nasya,  oil  pulling  and  tongue  scraping.    

• The  next  level  of  cleanse  is  an  Oleation  Detoxification.    This  uses  all  of  the  same  home  therapies  as  in  the  home  cleanse  but  also  includes  internal  oil  enemas,  an  internal   purgative,   and   taking  of   increasing   amounts   of   ghee   to  melt   and  draw  

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the  ama  from  the  outer  layers  of  the  body  into  the  digestive  system  for  removal.    This  is  a  cleanse  tailored  towards  addressing  an  individual’s  vikruti  and  needs  to  be  managed  by  a  practitioner  as  the  person  will  receive  unique  herbs,  spices,  and  adjustments  per  their  own  doshic  imbalance.    A  whole  food,  primarily  vegetarian  diet   is   used   as   before  with  minimal   oils   aside   from   the  medicinal   use   of   ghee.    Kitchari  is  the  main  cleansing  food  but  can  be  eaten  in  some  variation  (splitting  up  the  legumes,  grain  and  vegetables  into  soups  or  different  dishes).  

 • The   deepest   and   most   thorough   cleansing   protocol   is   called   Panchakarma  

which   is   a   cleansing   and   rejuvenating   program   for   the   body,   mind   and  consciousness.   It   is   known   for   its   beneficial   effects   on   overall   health,   wellness  and   self-­‐healing.     It   uses   the   same   home   protocols   and   diet   as   the   Oleation  Cleanse   but   additionally   professional   body   therapies   are   incorporated,   again  tailored   to   an   individual’s  doshic  needs.     It   is   the   single  most  powerful  healing  therapy  in  Ayurveda  and  is  a  3-­‐stage  process  rather  than  a  simple  procedure.    It  is   a   strong   reduction   therapy  with   the   purpose   of   eliminating   ama   and   excess  doshas  throughout  the  body  to  reach  the  deep  imbalances  and  reverse  disease.    

 

PRANA:  YOUR  VITAL  LIFE  FORCE    

 Prana   is   the   vibrational   electromagnetic   energy   of   nature  which   keeps   you   alive   and  supports  your  body  and  mind.     It   is  vital  energy  which  pervades  every  corner  of  your  bodymind   and   continuously   recharges   you   through   its   life   force.     A   main   goal   of  cleansing  is  to  increase  your  vital  prana  while  decreasing  ama.    You   take   in   prana   from   your   food   and  water,   through   the   air   you   breathe,   and   even  through  your  skin.    In  Ayurveda,  eating  freshly  prepared  foods  provides  a  higher  level  of   prana   because   their   vital   life   force   is   still   alive   and   active.     The   older   and   more  processed  a  food,  the  less  prana  for  you.          All  the  cleansing  protocols  recommend  a  diet  of  organic,  whole,  fresh  foods.    This  is  to  gain   the   highest   levels   of   prana.     There   is   also   no   purpose   in   cleansing   toxins  while  ingesting  foods  that  have  toxins  (pesticides  and  chemicals)  or  create  toxins.  

   

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MOVING  FORWARD  WITH  AYURVEDA    I  hope  you  have  enjoyed  this  theoretical  introduction  to  the  major  tenants  of  Ayurveda  as  well   as   the   practical   guide   to   help   you   integrate   this   powerful   healing   technology  into  your   life.    Knowledge  without  practical   application  will  not  yield   the   results   you  are  looking  for  in  your  life.    This  is  especially  true  for  the  science  of  Ayurveda  which  is  a  system  of  facilitated  self-­‐care.  

With  gentle  balancing  lifestyle  routines,  dosha  suitable  food  adjustments,  and  greater  awareness  about  yourself  and  how  your  health  is  affected  by  the  factors  in  life,  you  will  find  significant  changes  in  your  health  and  well-­‐being.    Many  of  these  positive  changes  will  begin  quickly  but  correcting  long-­‐term  imbalances  and  healing  at  the  root  will  also  take  time,  patience,  letting  go  of  the  old,  and  a  willingness  to  explore  and  expand.    Ayurveda  tools  and  principles  are  effective  but  only  if  you  make  that  inner  commitment  to  integrate  the  change  into  your  life.  

The  basic  rule  in  Ayurvedic  healing  is  that  whatever  you  can  do  yourself  to  improve  your  own  health  is  more  effective  in  the  long  run  than  what  another  person  can  do  for  you.      It  is  in  balancing  the  doshas  that  the  roots  of  the  disease  are  cut  off  and  you  can  live  in  health  and  harmony.    And  the  fundamental  treatment  for  the  doshas  is  not  something  clinical  done  by  a  practitioner  but  rather  it  is  your  own  right  living  methods  –  in  other  words,  the  self-­‐care  you  give  yourself  and  the  healthy  choices  you  make  on  a  daily  basis.    There  is  no  substitute  for  right  living  and  this  is  what  Ayurveda  provides  –  a  guide  to  balance  current  imbalances  in  the  doshas  and  to  teach  you  how  to  live  in  harmony  with  your  constitution.    Any  natural  form  of  healing  takes  time  as  well  as  authentic  effort  on  your  part  but  should  also  be  done  with  respect  to  where  you  are  now  and  implemented  in  small  stages.    As  you  use  this  guide,  make  changes  in  small  stages.    Explore  one  or  two  changes  at  a  time  and  allow  them  to  become  comfortable  and  habitual  before  moving  on  to  the  next  change  or  lifestyle  adjustment.    This  small-­‐step  approach  is  more  effective  than  trying  to  do  everything  at  once  which  can  shock  your  system.    Over  time,  as  you  comfortably  acclimate  to  the  small  new  habits,  simply  continue  to  add  in  others  pieces  so  that  you  are  supporting  yourself  in  alignment  with  creating  health  and  harmony.