Practical Ayurveda_ Find Out Who You Are and What You Need to Bring Balance to Your Life ( PDFDrive ) (1)

PRACTICAL AYURVEDA



Sivananda Yoga Vedanta Center MEDITATION M ASSAG E O FO YOGA D IES PRACTICAL AYURVEDA D E HOME REM

Editor   Toby Mann CONTENTS Senior Art Editors   Emma Forge, Tom Forge, Saffron Stocker Editors   Anna Davidson, Tia Sarkar Foreword 6 US Editors   Christy Lusiak, Kayla Dugger Ayurveda and the four goals 8 US Executive Editor   Lori Hand of life Designers   Amy Child, Vanessa Hamilton Jacket Designer   Saffron Stocker YOU AND YOUR BODY 10 Producer, Pre-production   Tony Phipps Ayurveda and the body 12 Producer   Ché Creasey The three doshas 14 Managing Editor   Dawn Henderson Reveal your constitution 16 Managing Art Editor   Marianne Markham The vata mind and body 20 Art Director   Maxine Pedliham The pitta mind and body 22 Publishing Director   Mary-Clare Jerram The kapha mind and body 24 How the body builds immunity 26 Illustrations   Aurora Gritti, Keith Hagan Photography   Laura Edwards THE AYURVEDIC LIFESTYLE 28 Food Styling   Maud Eden A healthy lifestyle 30 Prop Styling   Polly Webb-Wilson A daily routine 32 Looking after your body 34 First American Edition, 2018 Self-massage 36 Published in the United States by DK Publishing Step 1: Working toward a 345 Hudson Street, New York, New York 10014 healthier lifestyle 40 Step 2: Achieving a Copyright © 2018 Dorling Kindersley Limited healthier lifestyle 42 DK, a Division of Penguin Random House LLC Step 3: Expanding your 18 19 20 21 22 10 9 8 7 6 5 4 3 2 1 healthy lifestyle 44 001–305964–June/2018 MAINTAINING GOOD 46 All rights reserved. HEALTH Without limiting the rights under the copyright reserved above, no part 48 of this publication may be reproduced, stored in or introduced into a How to recognize problems 50 retrieval system, or transmitted, in any form, or by any means (electronic, Pacifying vata 52 mechanical, photocopying, recording, or otherwise), without the prior Pacifying pitta 54 written permission of the copyright owner. Pacifying kapha 56 Published in Great Britain by Dorling Kindersley Limited Strengthening agni A catalog record for this book is available from the Library of Congress. ISBN 978-1-4654-6849-9 Printed and bound in China A WORLD OF IDEAS: SEE ALL THERE IS TO KNOW www.dk.com IMPORTANT NOTICE All participants in fitness activities must assume responsibility for their own health and safety. If you have any medical conditions, consult with your physician before undertaking any of the activities set out in this book. The information in this book cannot replace sound judgment when it comes to reducing the risk of injury, and you must take care. Do not try to self-diagnose or self-treat serious or long-term problems without first consulting a qualified medical practitioner as appropriate. Do not exceed any of the recommended dosages. Always seek professional medical advice if problems persist. If taking prescribed medicines, seek medical advice before using home remedies.

FOOD, DIET, AND RECIPES 58 Fish 142 HOME REMEDIES FOR Sitting forward bend The healing power of food 60 Inclined plane 144 COMMON AILMENTS 198 Cobra The six tastes 62 Child’s pose 146 Treating common ailments Camel Sattvic diet 64 Tree 148 by dosha 200 Crow Consider vegetarianism 66 Spinal twist 150 How to prepare home remedies 202 Triangle Herbs and spices 68 Active relaxation 151 Remedies for common ailments 204 Relaxation using Ghee, sugar, and honey 70 autosuggestion 152 Remedies for respiratory The vata diet 72 POSITIVE THINKING 154 tract ailments 206 AND MEDITATION Foods for vata 74 Ayurveda and the mind 156 Remedies for digestive Monitoring the mind The pitta diet 76 The mind and the Self 158 tract ailments 208 Positive thinking Foods for pitta 78 Refining our values 160 Remedies for ailments of the Meditation practice The kapha diet 80 The power of mantras eyes, hair, skin, and teeth 210 Karma yoga Foods for kapha 82 The bigger picture 162 Remedies for trauma and Supporting agni 84 SEEING AN AYURVEDIC musculoskeletal ailments 212 PRACTITIONER Fasting for health 86 Ayurvedic diagnosis Your examination Cooking at home 88 Body treatments 164 Panchakarma Breakfast recipes 90 Ayurvedic medicines 166 Glossary of Ayurvedic and 168 yoga terms Lunch recipes 96 170 Index 214 172 International Sivananda 215 Dinner recipes 106 174 Vedanta Yoga Centers 176 and Ashrams 222 Dessert recipes 114 178 Acknowledgments 224 182 YOGA: ASANAS, PRANAYAMA, 184 AND RELAXATION 118 Ayurveda and yoga 120 Your yoga session 122 The yogic breath 124 Alternate nostril breathing 126 Lung purification 128 186 Neck exercises 130 188 190 Sun salutation 132 192 194 Single leg lift 136 196 Shoulderstand 138 Plow 140

6 FOREWORD “A healthy person smiles and laughs, is cheerful and happy. Health is a gift from Mother Nature, the power behind life. Health is your birthright, not disease. It is as natural to be well as it is to be born.” SWAMI SIVANANDA

FOREWORD 7 FOREWORD Yoga and Ayurveda are sister sciences. Together, they show a way to live naturally and achieve radiant physical, mental, and spiritual health. As one of the most important spiritual and healing traditions of the world, Ayurvedic and yogic scriptures describe the ethics and daily, monthly, and yearly practices of a healthy life; this covers topics including diet and exercise, as well as the use of the breath, senses, emotions, and mind. Their approach to meditation provides a step-by-step guide to complete peace and harmony—a balance of the mind and the heart—opening up the deeper potential of human awareness. Practical Ayurveda follows the vision of Swami Sivananda (1887–1963), a renowned Indian yoga master and medical doctor who wrote over 200 books on all aspects of yoga, as well as on Ayurveda. It was Swami Vishnudevananda (1927–1993), an eminent disciple of Swami Sivananda, who, sent by his Master, brought the practice of yoga from India to the Western world. After establishing Sivananda Yoga Vedanta Centers in the Americas and Europe, Swami Vishnudevananda founded the Sivananda Yoga Dhanwantari Ashram, a unique training center in Kerala, South India, where the practice of yoga and Ayurveda are combined. The daily Ayurvedic routine allows you to gradually develop a healthier lifestyle. The food choices presented in this book work for both the individual person’s constitution, and the practice of yoga and meditation. While Ayurveda increases your prana (life energy) through diet, herbs, oils, and minerals, the practice of yoga and meditation teaches you to stabilize that prana in a more direct way—through postures, breathing exercises, deep relaxation, and meditation. We hope that Practical Ayurveda will help you to heal yourself and to help you to manifest your full potential in body, mind, and spirit. Swami Durgananda Swami Sivadasananda Swami Kailasananda ACHARYAS OF THE INTERNATIONAL SIVANANDA YOGA VEDANTA CENTRES

8 INTRODUCTION AYURVEDA AND THE FOUR GOALS OF LIFE According to the classical Indian philosophy from DHARMA which both Ayurveda and yoga originate, there (the right way are four goals of life. This book aims to help you of living) focus on the goals of dharma and moksha. Dharma is the principle of living one’s life in a way that What is Ayurveda? promotes inner and outer health and harmony, and in accordance with the Ayurveda means “science of life,” and is comprised universal principle of peace. Following of a vast body of information about healthy living dharma means to be truthful to one’s and treating disease. It covers areas of medicine nature, and acts from a sense of duty and that range from psychology to surgery, and respect toward it, rather than being driven pediatrics to geriatrics. Originally passed on by compulsive habits. This means living life through word of mouth, Ayurvedic knowledge with a sense of responsibility toward oneself, was eventually written down in the ancient other people, and the world as a whole, Indian language Sanskrit. Charaka, Sushruta, and acting for the good of all. Ways and Vagbhata are the authors of the three main classical Ayurvedic scriptures. to achieve this goal are covered throughout this book. Ayurveda and yoga ARTHA In recent times, Ayurveda has expanded beyond (material wealth) India into the modern Western world, where its focus on health and overall well-being has been A certain amount of money is needed to widely appreciated, and this has contributed to its comfortably support oneself. Ayurveda and growing popularity. yoga place no judgment on the gaining of Ayurveda and yoga are two sister sciences that wealth, as long as it is done without both come from the same philosophy. However, causing harm to others, and that Ayurveda focuses primarily on the goal of dharma any abundance is shared. (living the right way), while yoga focuses primarily on the goal of moksha (enlightenment). Both are practical systems with a holistic perspective— people are seen as beings with a unified body, mind, and consciousness. Those who visit the Sivananda Vedanta Centers across the world will find both yoga and Ayurveda taught and practiced there side by side.

MOKSHA AYURVEDA AND THE FOUR GOALS OF LIFE 9 (enlightenment) “Ayurveda is the knowledge of Moksha means to overcome our limitations and become truly free within. This is a freedom happy and unhappy, a good from identification with the body and mind, and bad life, and that which and the realization that our true nature is a consciousness beyond those two things. This is a contributes to those very difficult goal, and so the practices of hatha and raja yoga are devised to help one achieve it. four aspects.” Hatha yoga (pranayama, asanas, and relaxation) is covered in chapter 5, while raja yoga (positive CHARAKA thinking and meditation) is covered in chapter 6. KAMA WHAT ARE (sensory pleasure) MY GOALS? Ayurveda and yoga recommend moderation Sit in a comfortable position, close when it comes to the pursuit of sensory your eyes, and relax your body and pleasure. While it is beneficial to experience mind. Detach yourself from the the positive influences of art and nature, concerns of the past and future, and overindulging the senses can lead to addiction, focus on the now. Ask yourself the frustration, and disease. following questions and let answers come from a deeper part of yourself: • What is my purpose in life? • How can I contribute to this world? • What are my values and how can I uplift them? • What gives me the highest amount of contentment? • What is the next step in my development?



YOU AND YOUR BODY “The three doshas, the seven dhatus, the three malas; these constitute the human body according to Ayurveda.” SWAMI SIVANANDA

12 YOU AND YOUR BODY Vata is the force of movement, activity, and sensation. AYURVEDA AND THE BODY Pitta is the source of all Kapha is the body’s transformative processes. strength and stability. There are four aspects of the body that need to be kept in balance in order to DOSHAS (energies) maintain good health—these are the doshas, the dhatus, malas, and agni. The three doshas are energies present within the body and mind. Maintaining the balance of Understanding the body each the dosha allows the body systems to work effectively. For more information, see pp.14–15. We must examine Ayurveda’s understanding of how the body works in order to learn how we can maintain DHATUS (tissues) our health. This chapter will provide an outline of how the classical Ayurvedic scriptures describe the The seven dhatus are the tissues that structures and functions of the body, and show you make up the body’s physical form. how your own body fits into that system. Healthy dhatus allow the body to produce ojas, a form of energy that helps A system of balance the body support prana (vital energy) Ayurveda teaches that the central principle of health is and protects the tissues from damage. balance. Each of the four components here must be in For more information, see pp.26–27. a state of harmony—neither too strong nor too weak—for the body to remain healthy. This provides vitality by allowing greater capacity for prana (life energy required for all of the body’s functions), and immunity from disease. The following pages will examine these components in more detail. “The balance of the doshas is health, and imbalance is disease.” SWAMI SIVANANDA

AYURVEDA AND THE BODY 13 AGNI (fire) The main form of agni is the body’s digestive fire. Healthy agni allows food to be digested so that strong tissues can be formed. It also prevents the buildup of ama, undigested food that acts as a toxin and leads to disease. For more information, see pp.26–27. MALAS (waste) The body’s excretions—urine, stool, and sweat—are called malas. Passing them in a timely manner helps keep the body balanced, as otherwise they build up and can cause disease. For more information, see pp.26–27.

14 YOU AND YOUR BODY THE THREE DOSHAS The doshas are energies that pervade the body and mind, each with different functions. All of the doshas can be found in everybody, but different people have more of some doshas than others—this determines a person’s constitution. Doshas, elements, and gunas (“gunas” in Sanskrit), and each has a principle— for example, water has the principle of fluidity. Vata, pitta, and kapha are the three doshas—three The doshas take on the characteristics of the energies that are crucial to the healthy functioning elements from which they are made up. These of the different body systems and the mind. Each characteristics define a dosha’s nature and its dosha is made up of two of the five elements (air, role within the body. earth, ether, fire, and water), the building blocks of all matter. The elements all have different characteristics VATA Vata is made up of the elements air and ether. Air gives it characteristics such as mobility and dryness, while ether makes it subtle and light. Vata is the most important dosha in the body and mind, as it is the force of all movement (such as blood circulation) and sensation. The main seat of vata is the colon. Vata’s functions include: • Providing movement, such as for breathing, circulation, transmission of nerve signals, and elimination of waste. • Providing all sensation in the body. • Igniting agni. • Supporting memory, drive, and understanding. Vata is the dosha Air element Ether element of movement. (movement) (space)

PITTA THE THREE DOSHAS 15 Pitta is the dosha Pitta is made up of the elements fire and water. It takes on of transformation. characteristics such as heat and sharpness from fire, and Kapha is the dosha fluidity and oiliness from water. of substance. In the body, pitta is the source of transformation (such as digestion) and provides internal heat. The main seat of pitta is the stomach and small intestine. Pitta’s functions include: • Digesting food and fueling agni. • Producing blood and coloring the skin. • Providing intelligence and self-confidence. • Providing sight. Fire element Water element (transformation) (fluidity) KAPHA Kapha is the dosha of earth and water. Qualities received by kapha from earth include heaviness and stability, and from water include oiliness and smoothness. Kapha gives the body substance, strength, cohesion, lubrication, cooling, and immunity. It is also responsible for healing. The main seat of kapha is in the stomach and chest. Kapha’s functions include: • Providing moisture to food in the stomach. • Providing strength and cooling to the heart and the sensory organs. • Stabilizing and lubricating the joints. • Providing taste. Earth element Water element (mass) (fluidity)

16 YOU AND YOUR BODY REVEAL YOUR CONSTITUTION A person’s constitution is determined by how much of each dosha they received at conception. This affects their body and mind. Knowing your constitution is key to your health, as it is essential for understanding which lifestyle is best suited to you. Self-assessment Q How would you describe Q How would you describe questionnaire your body? your complexion? The following questionnaire will a I have a slender, narrow frame a My skin can have irregular give you an idea of your constitution. with delicate bones, lean muscles, pigmentation. It tans easily. However, it is not intended to and well-defined veins and tendons. b My skin has a healthy blush, replace the expertise of an Ayurvedic b I have a medium frame with and I have freckles or moles. practitioner, who can give you a defined musculature. c I have an even complexion. more accurate assessment. c I have a sturdy, broad frame with large, solid bones. I can easily build Q How would you describe For each question, choose the up muscle and have a good layer of your hair? answer that best applies and give it fat/padding beneath my skin. one point. If more than one answer a My hair is fine and tends fits, give each half a point. If, for a Q How would you describe to be dry. particular question, you feel that your joints? b My hair is fine and tends to be the most appropriate answer has slightly oily. There may be signs of varied during your life, pick the a My joints are small. Occasionally early graying or balding. answer that best fits the times they make cracking noises. c My hair is lush, thick, dense, when your life was stable or you b I have flexible joints that are and slightly oily. were in good health. average in size. c I have broad and firm joints. Q How would you describe your nails and lips? Q How would you describe your skin? a My nails are dry and brittle, and they can break easily. My lips are a My skin is dry and thin, and can dry and quite thin. feel rough and cool to touch. b My nails are flexible and soft. b My skin is soft and warm, and My lips are pink and soft with a often moist. symmetrical shape. c My skin is soft, moist to oily, c My nails are thick, smooth, and cool, and firm. hard. My lips are pale, soft, and full.

REVEAL YOUR CONSTITUTION 17 Q Do you perspire much, Q How much do you weigh, Q How is your sleep, and and how strong is your and how easily do you lose what time do you wake body odor? or gain weight? up in the morning? a I sweat very little. a I tend to have lower weight than a I’m a light sleeper. I tend to sleep b I sweat easily and in large average and can lose weight easily. less than average and to wake up amounts. My body odor can b My weight is average. I can both early in the morning. become strong and unpleasant. gain and lose weight. b I sleep well and need about c I do sweat, but I never notice c I have a well-built body. I can 6–8 hours of sleep. much body odor. easily gain weight, which is then c I sleep deeply and restfully. I like hard to lose. to sleep for a long time, and then Q Take a few deep breaths and find it difficult to wake up. then feel your pulse at your Q What sort of climate do you wrist. (For this, it is best to be cope with best? Q What types of food do you sitting down without having had most like to eat? any caffeine beforehand, or a I prefer it when the weather is much stress or excitement.) hot, and I am very sensitive to the a I prefer warm food and soups. cold and the wind. I enjoy salty, sour, or sweet food. a My pulse is quick and soft. It isn’t b I find it difficult to tolerate heat b I prefer cold, sweet, and bitter easy to define a definite rhythm—it and direct strong sunshine. I prefer food. Sometimes I enjoy salads moves like a snake. cooler temperatures. and raw food. b My pulse is strong and regular. c I can tolerate both hot and cold c I prefer warm food. Pungent, dry, It is neither fast nor slow, and feels weather. Warm temperatures are and light food suits me best. like a jumping frog. best. Dampness and cold can c I have a full, regular, and slow become uncomfortable. Q How would you describe pulse that moves like a swan. your hunger? Q How would you describe Q Do you enjoy doing exercise, your speech? a My hunger varies, it can be and how often do you feel either strong or weak. If I’m the need to move? a I’m talkative and likely distracted, I can easily forget to speak fast. I’m liable to I’m hungry and skip meals. a I enjoy being active and find it mumble, and maybe b My hunger is strong, hard to sit still. My movements are even stutter. regular, and quick and I tend to fidget. b I can be frequent. When b I enjoy a good workout with a eloquent, and I’m hungry, I need set goal and that requires precise speak clearly and to eat right away. and directed movements. full of confidence. c My hunger is c I’m not always motivated to I have a strong voice. regular, but generally exercise, and find it easy and c My speech is weak. I’m often not very enjoyable to sit still for a good deliberate, measured, and hungry, especially in the amount of time. I prefer to move steady. I have been told morning, and can make slowly rather than quickly. I sound soothing. do with two meals a day. QUESTIONS CONTINUE

18 YOU AND YOUR BODY Q How would you describe Q How would you describe your digestion, and how do your thoughts? you feel after eating a meal? a I can think quickly on my feet a My digestion varies. I can feel Q How do you react to and often have many ideas. My full quickly, even though I was very being stressed? attention often wanders and I find hungry to start with. it hard to focus on one single thing. b I have a strong digestion. My b My thoughts are clear and hunger often comes back relatively distinct, and I prefer analytical quickly after a full meal. thinking and planning. c My digestion takes time, and it’s c My thoughts tend to be better when I eat slowly. I can go thorough and methodical. I’m slow a long time between meals to develop new ideas. I like to stay without feeling hungry. on one topic. Q How frequent are your a I get nervous and anxious, Q How well do you adapt bowel movements and what and I often feel insecure. to change? consistency are your stools? b I’m quick to anger and get irritated or impatient easily. a I can adapt well to change—it a My bowel movements often are c I usually remain calm and suits my nature. less than once per day. My stools level-headed. It takes a lot to get b I approach change as a are dry and hard, and I’m liable to a reaction out of me. challenge that I can master. have constipation and gas. c I dislike change and find it hard b My bowel movements often are Q How do you find learning to adapt. I prefer a steady routine. more than once per day. My stools new things? are soft and copious, and they have Q How are your energy and a tendency to be loose or liquid. a I learn very quickly if I focus. endurance levels? c My bowel movements are b I have a sharp intellect and a regular, and my stools are well good ability to focus. a My energy comes easily and in formed and in moderate quantity. c It takes time to learn new things. quick, short bursts. b I have good energy and tend to Q How do you experience Q How would you describe push myself. your emotions? your memory? c I’m slow to get going, but have good endurance. a My mood can change quickly. a I have a very good short-term I have strong likes and dislikes. memory. My long-term memory b When provoked, my emotions is poor. are strong. I can forgive easily. b I generally remember things well. c My mood is stable. I can c Once I have learned something, sometimes come across as I have excellent memory, especially boring. Once I’m upset, I find it in the long-term. hard to forgive.

REVEAL YOUR CONSTITUTION 19 Your results Count the number of marks you gave to a, b, and c respectively; a stands for vata, b for pitta, and c for kapha. The results will give you an idea of which doshas are dominant in your constitution, with the highest-scoring dosha being the most dominant. Types of constitution Dosha characteristics Most people have a constitution (NB not “a dosha”) with On the following spreads, you will learn about the two dominant doshas—these are indicated by the two full spectrum of possible characteristics imbued by highest scores. Some people have roughly equal each dosha. As we are all made up of a combination amounts of each dosha in their constitution, so will of the doshas, so there may be some qualities on the have a fairly even score for all doshas. A constitution page for your dosha that are not entirely true for where one dosha is completely dominant over the two you (even if you have a particularly high score others (which are both equally low) is very rare. for one dosha). VATA (A) PITTA (B) KAPHA (C) If vata was your highest- If pitta was your highest- If kapha was your highest- scoring dosha or one scoring dosha or one scoring dosha or one of of your highest-scoring of your highest-scoring your highest-scoring doshas, move on to doshas, move on to doshas, move on to “The “The vata mind and body” “The pitta mind and body” kapha mind and body” (pp.20–21). Here you can (pp.22–23). Here you can (pp.24–25). Here you can find out which qualities find out which qualities find out which qualities someone with a vata someone with a pitta someone with a kapha constitution is likely to constitution is likely to constitution is likely to have. Look for blue vata have. Look for red pitta have. Look for green boxes throughout the boxes throughout the kapha boxes throughout book to find information book to find information the book for information specifically for those with specifically for those with specifically for those with vata as one of their pitta as one of their kapha as one of their dominant doshas. dominant doshas. dominant doshas.

20 YOU AND YOUR BODY THE VATA MIND AND BODY The vata constitution is predominantly characterized by movement. The vata mind is sensitive and creative. This leads to a slender build and active body functions, such as quick speech. THE QUALITIES The vata mind OF VATA The influence of air and ether gives the vata mind properties These are the characteristics of movement, lightness, speed, and irregularity (such as being of vata as described in the able to understand and learn, but also being quick to forget). classical Ayurvedic scriptures. The diagram below provides more qualities associated with They help us understand the the vata mind. effect vata has on us. The creative Quick to moving spark. understand and learn. light The ability to Wavering dry cool adapt to change. thoughts and irregular routine. Sense perception, rough, fine Emotionally especially sound quick, formless and touch. sensitive. The initiating and Quick to feel and driving force behind express emotions. all actions and thoughts. The vata mind Prone to anxiety is quick and and nervousness. adaptable.

The vata body THE VATA MIND AND BODY 21 The influence of vata leads to a lean build Light, short, and easily and delicate structures. The vata body’s disturbed sleep. functions tend to be active, unstable, and irregular. As functions fluctuate Quick, undirected more readily than structures, they can movements of eyes be used as indicators to work out if and limbs vata has been increased or upset by your current lifestyle. Can be talkative with fast and soft speech. Thin, fine, Hunger is sometimes dry hair. strong, but can also be absent. Tendency to be thin, and to find it easier to lose Prefers warm temperatures than to gain weight. and finds the cold and wind Thin, dry, cool skin uncomfortable. with early wrinkling. Quick, light, Tendons and and changing veins stand out. movements. Hard, brittle, Susceptible This is the thin nails. male vata form. to catching a Lean musculature. light cold. Instable, delicate joints that can make cracking noises. Long and narrow limbs, fingers, or toes. This is the female vata form. Body structures are given on the left, and body functions on the right.

22 YOU AND YOUR BODY THE PITTA MIND AND BODY Clarity and heat characterize the pitta mind and body. This leads to an ambitious mind with a sharp intellect, and an athletic build and intense body functions, such as an active metabolism. THE QUALITIES The pitta mind OF PITTA The influence of fire and water gives the pitta mind These are the characteristics properties of penetration and transformation (such of pitta as described in the as a sharp intelligence and a proneness to anger). classical Ayurvedic scriptures. The diagram below provides more qualities associated They help us understand the with the pitta mind. effect pitta has on us. Sharp Often takes hot intelligence and comprehension. responsibility. sour, light Driven and liquid, sharp competitive. slightly oily Quick learning, Hot headed. clear thinking, and quickly penetrating Eloquent. good memory. slightly foul smelling Prone to judge Structured, others and organized, and goal-oriented. themselves. The pitta mind is sharp and clear-thinking.

The pitta body THE PITTA MIND AND BODY 23 The influence of pitta leads to a The head medium-sized build with flexible joints. becomes hot easily. The pitta body’s functions are intense and sharp in nature. As functions Clear, determined, fluctuate more readily than structures, they can be used as indicators to work and confident out if pitta has been increased or upset by your current lifestyle. speech. Symmetrical Sweats easily features. and profusely with a strong odor. Fine, slightly oily hair. A very active Average weight, finds metabolism with intense both losing and hunger and thirst. gaining weight easy. Intolerant to heat; Moist, oily, and enjoys elastic skin, the cold. with occasional Directed, precise movements. freckles and moles. Prone to This is the male Elastic, shiny inflammation. pitta form. nails. Well-defined muscles. Flexible, elastic joints and ligaments. Average-sized limbs. This is the female pitta form. Body structures are given on the left, and body functions on the right.

24 YOU AND YOUR BODY THE KAPHA MIND AND BODY Structure and stability characterize the kapha mind and body. The kapha mind is patient and deliberate, while the kapha body has a sturdy build and slow-working body functions, such as a slow metabolism. THE QUALITIES The kapha mind OF KAPHA The influence of earth and water gives the kapha mind These are the characteristics properties of stability and endurance (such as cool- of kapha as described in the headedness and good memory). The diagram below classical Ayurvedic scriptures. provides more qualities associated with the kapha mind. They help us understand the effect kapha has on us. Endowed with The capacity to cold excellent long- enjoy sense term memory. pleasures. oily Long-term Stable and calm. heavy thinking and stable, soft planning. slow, unmoving Good natured. sweet, viscous, sticky Slow to change. Slow to learn. Tolerant, courageous, Deliberate in patient, and generous. reacting. The kapha mind is stable and calm.

The kapha body THE KAPHA MIND AND BODY 25 The influence of kapha leads to Long, deep, a compact, sturdy physique with potential for muscle and fat buildup. restful sleep. The kapha body’s functions are slow (sometimes lethargic) and stable. Slow, soothing As functions fluctuate more readily speech. than structures, they can be used as indicators to work out if kapha Moderate amount has been increased or upset by of sweat that your current lifestyle. doesn’t smell much. Thick, dense, A slow metabolism, oily hair. and doesn’t have much Round, broad hunger or thirst. features. Has good endurance. Tends to gain weight. Slow, strong movements. Moist, oily, cold, firm, Has good This is the male and thick skin. immunity. kapha form. Thick, strong nails. Large, well- developed muscles. Firm, broad, and well- lubricated joints and firm ligaments. Strong, sturdy, large bones. This is the female kapha form. Body structures are given on the left, and body functions on the right.

26 YOU AND YOUR BODY HOW THE BODY BUILDS IMMUNITY Agni (digestive fire), dhatus (tissues), ojas (tissue protection), and malas (waste) are all vital for the body’s health. All four are closely linked, and their health and function depend on each other. Aspects of immunity HEALTHY AGNI In Ayurveda, agni means “fire,” and refers to The body is able to digest food, properly absorb its nutrients, the body’s digestive fire. It is responsible for all and produce healthy dhatus. This means it can produce more processes of transformation, most important of ojas, providing more immunity and more capacity for prana. which is building healthy dhatus. FOOD ENTERS FOOD IS The seven dhatus are plasma; blood; muscle THE BODY DIGESTED and skin; fat; bone; nerve tissue and bone marrow; and reproductive tissue. They are WEAK AGNI created in a chain, with each digested by agni to produce the next. Food is digested to The body cannot digest food properly. Undigested food is called produce the first dhatu, plasma, then plasma ama (see left), and this builds up and causes disease. Unhealthy is digested to produce blood, and so on. dhatus are formed and less or no ojas is produced. Ojas is created last in the dhatu chain, and FOOD ENTERS FOOD IS so is often called the “eighth dhatu.” It is a THE BODY PARTIALLY substance that supports prana (life energy) in DIGESTED the body and provides immunity from disease. Malas refers to the body’s excretions, such as urine, stool, and sweat. They must be eliminated efficiently to maintain the health of the body. The flowcharts on the right show the effects of weak and healthy agni, and how this affects dhatus, ojas, and immunity. Ama and weak agni If agni is weak, the doshas are unbalanced, or malas are eliminated inefficiently, and ama (undigested food) builds up in the body. It acts as a toxin and disrupts the body’s healthy function. To prevent ama, maintain healthy agni through diet and exercise (see pp.56–57).

HOW THE BODY BUILDS IMMUNITY 27 “All disease occurs due to the disfunction of agni.” CHARAKA HEALTHY DHATUS THE BODY HAS ARE FORMED MORE IMMUNITY Increased ojas means the body MALAS ARE OJAS IS has more capacity for prana ELIMINATED PROPERLY PRODUCED and, combined with healthy dhatus, has more immunity NO BUILDUP from disease. There is no OF AMA buildup of ama. UNHEALTHY DHATUS ARE FORMED THE BODY HAS LESS IMMUNITY MALAS ARE LESS OR NO OJAS Reduced ojas means the body ELIMINATED IS PRODUCED has less capacity for prana and INEFFICIENTLY less immunity. Unhealthy AMA BUILDS UP dhatus allow elevated doshas IN THE BODY to settle, causing disease. The buildup of ama also leads to disease.



THE AYURVEDIC LIFESTYLE “Health is the state in which you sleep well, digest your food well, are at ease and free from any kind of disease.” SWAMI SIVANANDA

30 THE AYURVEDIC LIFESTYLE ROUTINE A HEALTHY Performing healthy practices at the same time LIFESTYLE each day embeds them in your lifestyle. Your body will know when to prepare itself to wake up, digest The Ayurvedic lifestyle is based on food, and go to sleep. For more information about three things: routine, moderation, how adapting your daily routine can benefit your and tuning in to the natural rhythms health, see pp.32–33. of the doshas and agni. MODERATION What is healthy? Moderation provides balance to our lives and Health is a positive state of happiness achieved prevents overindulgence. Most commonly, the road through the normal condition of the doshas, dhatus to ill health begins with a lapse in judgment. Even (tissues), agni (digestive fire), and malas (waste), as well though we know better, we frequently choose to as a serene state of body, mind, and senses. make unhealthy choices, most often in pursuit of sense pleasures. This might be overloading the Ill-health starts with a dosha imbalance. First one stomach with an excessive meal and dirupting our or more of the doshas become “irritated” (a minor sleep cycle by staying up too late and sleeping imbalance). If they are not pacified, they will increase during the day, or suppressing natural urges to cry, until they are “elevated” (a more significant imbalance) yawn, or even go to the bathroom. and start to cause disease in the body. The build-up of ama (toxins), inefficient elimination of malas, and weak agni also contribute to poor health. The information and lifestyle practices shown in this chapter should be performed by people of all constitutions at all times. Look out for boxes that provide information for those with a dominant dosha(s). Instructions on how to tailor your lifestyle to your personal needs will appear in the next chapter. “Have faith in yourself; do the right thing; help others. This is the key to success, health, and happiness.” SWAMI SIVANANDA

A HEALTHY LIFESTYLE 31 NATURAL FLUCTUATIONS The influence of the doshas on our bodies and the strength of our agni constantly change due to the time of day (see pp.32–33), our age, and the seasons (see below). We must tune into these changes to stick to a healthy lifestyle. PHASES OF LIFE Make sure you take into account the strength of the doshas at each stage of life, as this will affect how much you need to balance them. Childhood is the time of kapha. Adulthood is the period of pitta. Old age is influenced heavily by Children need kapha to grow, Your lifestyle should follow your vata, so make sure to be aware so it should be supported and dosha levels (see pp.48–49) and when it is accumulating so that not irritated. the influence of the seasons. you can pacify it. THE SEASONS The strength of agni and the doshas varies throughout the seasons. In the classical Ayurvedic scriptures, the seasons are described as winter, summer, and rainy, according to India’s subtropical climate. These terms can be equated to the seasons of the world’s temperate regions. Vata is also sensitive between the seasons, and may need pacifying. In winter, vata increases In spring, the kapha The summer heat In fall, vata again and should be pacified. accumulated in winter weakens agni and accumulates, which Eat a nourishing diet to melts, producing allergy depletes energy. Pitta further weakens agni. satisfy growing agni. and fatigue. Make sure accumulates and should Make sure that Kapha will accumulate, to reduce and eliminate be pacified, especially you strengthen agni so try to keep warm. this excess kapha. if there is rain. during this period.

32 THE AYURVEDIC LIFESTYLE A DAILY ROUTINE Try to go to bed at 10 p.m. at the latest. The heaviness The strength of each dosha varies throughout the day, affecting how well our bodies perform different and inertia of kapha help functions. To maintain balance, build your daily induce restful sleep. routine around when each dosha is strongest. 10 p.m. The daily rhythm of the doshas Agni is less KAPHA active at this The body and mind follow an internal clock—a cycle of time, so eat 6 p.m. Avoid bright screens and 24 hours. At different times of the day, the doshas change earlier in the day use this period for calming strength, and with them their influence on the body and to ensure you activities, such as meditation mind. By adapting your daily routine to these phases, you get restful sleep. are keeping the doshas well-balanced, ensuring they work or yogic breathing. effectively. For example, agni (digestive fire) is most active Eating dinner when pitta is strong during the daytime (10 a.m. to 2 p.m.), before 6 p.m. allows Dinner should be so this is when you should eat your largest meal. light, and is best eaten ample time for The daily rhythm of the individual doshas’ strength digestion before around 6 p.m. influences our experience of the doshas within our bodies. For example, a person who has kapha as one of the you go to bed. VATA dominant doshas in their constitution may find it particularly difficult to get up during the time kapha is 2 p.m. strong. This is because any natural heaviness from his or her constitution is added to by the extra strength of kapha at that time of day. It is therefore especially important for them to get up before 6 a.m. (during vata time), when the strength of vata counteracts their naturally high kapha levels, making them feel lighter. Keeping to a routine Regularity in your routine is essential. Getting up, eating, and going to bed at the same time each day will provide an ideal framework for a healthy life and a day full of energy. All of the body’s processes will benefit from this regularity. For example, eating your meals at the same times each day means your agni will know to become active at those times. This 24-hour clock shows the periods of the day that each dosha is active, and what to do during each period.

A DAILY ROUTINE 33 PITTA 2 a.m. 4–6 a.m. is called SLEEP FOR VATA brahma muhurta. At this The fiery energy time, harmonious Those of a vata of pitta can make it vibrations boost the effects nature need the most of yoga and meditation. sleep (about 8–9 hours difficult to go to each night). To help sleep after 10 p.m. VATA soothe restlessness before bed, they should Get up before 6 a.m. to make 6 a.m. have a hot bath or oil the most of the energy and lightness massage during vata provided by the strength of vata. This is KAPHA time, then go to bed a good time for meditation and yoga. during kapha time to ensure restful sleep. Agni is less active, as it is slowed down by strong kapha. Breakfast should SLEEP FOR PITTA therefore be light, or may even People of a pitta be skipped by those with nature need 7–8 hours of dominant kapha. sleep each night. They benefit from turning off This is the their screens an hour time when agni is before going to bed. most active, fueled by Calming breathing the strength of pitta. exercises and meditation Make sure to have your after 6pm will help them largest meal of the day get to sleep. at this time so that it can be properly digested. SLEEP FOR KAPHA 10a.m. Those with a kapha PITTA nature only need about 7 hours of sleep. They should get up during vata time (before 6 a.m.) to get the best start to the day. Balanced kapha types have little problem getting restful sleep.

34 THE AYURVEDIC LIFESTYLE TAKING CARE OF YOUR BODY Cleanliness is a key part of an Ayurveda, and there are many practices that are recommended as part of a healthy Ayurvedic lifestyle. Having a clean body will make you feel better and also be beneficial to your health. A morning 1 BRUSH YOUR 2 CLEAN YOUR routine TEETH TONGUE Ideally, you should perform Use a toothbrush to Scrape away the coating on each of these practices every thoroughly clean your teeth. You may your tongue that accumulates nightly. day, but practices that are new want to use an Ayurvedic toothpaste Use a silver, copper, or steel tongue to you are best built into your that contains herbs with antiseptic and cleaner (not plastic). Start at the back routine gradually. To get an anti-inflammatory properties, such as and gently move to the front, repeating idea of where you can start, neem or cloves. three to four times. use the guide on pp.40–43. “Health is wealth. 6 PERFORM 7 PERFORM NASYA OIL PULLING Tune yourself with nature. Apply plain sesame oil Place 1–2 teaspoons of plain Observe the laws to your nostrils by dabbing a drop of sesame oil or warm water in your mouth, of hygiene. Enjoy oil onto your finger and massaging gently move the liquid back and forth for the inside of each nostril. This practice up to 5 minutes, then spit it out. This immortal bliss.” (called “nasya”) keeps the nasal passage practice strengthens your gums and clear and alleviates headaches. reduces bacteria in your mouth. SWAMI SIVANANDA

TAKING CARE OF YOUR BODY 35 “Have a glass of hot water early in the morning—it will help ignite agni, lubricate the body, and support bowel movements.” 3 CLEAR YOUR 4 REFRESH 5 CLEAR YOUR BOWELS YOUR EYES NASAL PASSAGE It is best to have a daily Refresh and clean your Use a neti pot to clear excess bowel movement first thing in the eyes by dabbing your eyes and washing mucus from your nose and sinuses. Mix morning. Timely and regular elimination your face with cold water. This will 1⁄2 teaspoon salt with 1 cup warm water, of the waste products gives lightness to remove any mucus or dirt that has and pour it into one nostril using the pot. the body and prevents disease caused by built up in your eyes during the night When done, blow out the remaining ama (see pp.26–27). while you were asleep. water from each nostril. 8 INHALE 9 PERFORM AN 10 SHOWER OR AROMAS OIL MASSAGE TAKE A BATH Light some incense Oil massages (see pp.36–37) Ayurveda places great (organic incense is best). Gently inhale are recommended for everyone. The importance on cleanliness. Washing the smoke to pacify kapha and ease simplest oil to use is sesame oil (good for the body should be part of everyone’s morning heaviness. Scents that are vata and kapha). Those with pitta can use morning routine. In order to protect your recommended include sandalwood, rose, cooling coconut oil. For more about how hair and eyes, avoid using very hot water frankincense, and champa. to choose oils, see pp.38–39. on your head.

36 THE AYURVEDIC LIFESTYLE PHYSICAL BENEFITS SELF-MASSAGE • Nourishes the body’s dhatus. • Removes fatigue from the body. Massages are part of an Ayurvedic lifestyle due • Promotes restful sleep. to their many benefits. Use these instructions to • Relieves tension in the muscles. perform a self-massage at home, and at a time • Boosts blood circulation. that suits your schedule. • Protects against aging. • Pacifies the doshas. Performing a self-massage Use a circular A massage is best performed in the morning or late afternoon, motion to but if needed, doing a massage any time is better than not doing one at all. Your stomach should be neither too full nor too empty. massage your Sit on a warm, stable surface in a room that is around 77ºF (25ºC). temples. Use more oil between the steps as required. If you are short on time, you can do only steps 1 and 2 as a simple alternative. Press down firmly, without causing any discomfort. 1Take a handful of oil in each hand and 3 Massage your forehead with horizontal massage the top of your head using your strokes, your temples and cheeks with open palms, then fingertips. circular motions, and your chin with horizontal strokes. Use your opposite thumb to massage the palm of your hand. 2 Massage each palm, then interlock your fingers, gently tightening them and gently pulling your hands apart. Then do the same to your feet, massaging your soles and interlocking your fingers and toes.

4 Now massage your throat, neck, Massage and shoulders with upward and around downward strokes. your elbows in clockwise circles. 5 Start on your shoulders and stroke down your arms on the outside, stroking back up on the inside. Pay attention to the shoulder and elbow. While vata and pitta are soothed by strokes along the lines of the body hair, kapha benefits from emphasizing the strokes going against the lines of the hair. Massage around “Pay your oil man and save your knees in your doctor fees.” clockwise circles. TAMIL PROVERB 6 Massage your legs in the 8 Massage your same way as the arms with back and buttocks. both hands. Pay attention Finish the massage to the hips and knees. Strokes with a long stroke from along the lines of the body hair your heart to each hand, soothe vata and pitta, while kapha and from each hip to benefits from emphasis on strokes each foot. against the body hair. Use firm up and 7 Massage your down strokes on your abdomen and back and buttocks. chest. Gently stroke up and down NOW MOVE ON TO over your chest bone. CHOOSING MASSAGE OILS Use a clockwise motion for your abdomen and chest.

38 THE AYURVEDIC LIFESTYLE MASSAGE FOR ELEVATED VATA Choosing massage oils Oil massage is one of the To pacify vata, Massages can be tailored directly to the needs best and most effective use these oils: of your body by choosing the correct massage treatments for vata. An oil oil. A system of balance dictates the effect of massage with special vata • plain sesame oils on different conditions. For example, pitta oils or plain sesame oil is oil (heating). is hot and sharp, so the oils chosen to pacify heating, reduces dryness, elevated pitta are cooling and soothing (see and provides nourishment • almond oil the boxes right and opposite). and grounding. A full body (warming and massage followed by a steam soothing). Dry powder massages treatment is best, but if time Oil massages are the most common form of is an issue, regular partial oil • olive oil massage. However, digesting oil rubbed into massages also work very (heating). the skin requires strong agni, and so when agni well. If you have a tendency is weak (such as when there is ama, fever, or toward vata imbalance, infection), dry or dry powder massages are regular oil massage should more appropriate. Dry massages simply use be part of your routine. silk gloves rather than oil, whereas dry powder massages use an herbal paste. Dry powder MASSAGE FOR massages are heating, stimulating, and ELEVATED PITTA dehydrating, making them beneficial for weak agni and excess kapha. Oil massages with cooling To pacify pitta, or soothing oils like coconut use these oils: ! IMPORTANT NOTE or almond oil and special pitta oils pacify pitta. They • coconut oil Oil massages should not provide grounding and (cooling). be performed if you have calm, which counteracts ama (undigested food, see pitta’s lightness and • almond oil pp.26–27), fever, acute sharpness. Pitta’s highly (warming and infection, or anemia. active intellect gets a soothing). Dry powder massages should well-deserved rest with not be performed if you have this full body sensory skin irritation or rashes. experience.

MASSAGE FOR CHOOSING MASSAGE OILS 39 ELEVATED KAPHA Preparing a dry Stimulating massages that To pacify kapha, powder massage use dry powder, silk gloves, use dry powder or or heating oils such as one of these oils: Mix together the following ingredients to special kapha oils or sesame prepare the powder for a massage. or mustard oil give lightness • mustard seed and heat, which pacify oil (very heating, • 3 cups chickpea flour kapha. They are especially do not use for • 2 tbsp dried basil effective if followed by a the whole body, • 2 tbsp dried sage steam bath or dry heat. but just specific • 1 tbsp neem powder (optional) parts at a time) • 1 tbsp shallaki powder (optional) • 1 tbsp Amalaki or Triphala powder (optional) • plain sesame oil • 2 tbsp finely ground rock salt (heating). MASSAGE WHEN “Oil massage slows AGNI IS WEAK aging, removes fatigue As it is difficult for the skin Oils that stimulate and body aches, provides to digest oil when agni is agni in the skin are: weak, one must make sound sleep and careful considerations when • mustard seed body strength, and performing a massage in oil (very heating, these circumstances. do not use for prolongs life.” Massages using dry powder, the whole body, silk gloves, or specific oils but just specific SWAMI SIVANANDA can help stimulate agni in parts at a time) the skin. AFTER A MASSAGE • Special, medicated, Wipe off as much of the oil as you can with ayurvedic tissues immediately. Then remove the rest with sesame oils soap or take a shower. Avoid exposure to the cold (heating). and wind, and take time to rest.

40 THE AYURVEDIC LIFESTYLE 1STEP WORKING TOWARD A HEALTHIER LIFESTYLE If healthy living is new to you, then start here, using this three-step guide to work toward a full Ayurvedic lifestyle. Remember, regularity and moderation are key, and it is best to introduce changes slowly so that they last. The start of Food and Yoga and your day mealtimes meditation Try to get up 30 minutes earlier Mealtimes are one of the most Performing a complete yoga and than usual. Then add one or two important aspects of an Ayurvedic meditation session every day can of the hygiene practices below lifestyle. Choose one of the feel like a big commitment. Start to your morning routine. suggestions below. by doing the following. • Massage the top of your head BREAKFAST • Do a complete yoga session • Try eating a simple breakfast and then your feet with oil (see once a week (see pp.120–63). pp.36–39), and then shower. (especially if you aren’t in the habit of eating breakfast). • Do 5 minutes of meditation • Clear your nasal passage and Find inspiration on pp.90–95. every day (see pp.176–77). then clean your tongue (see LUNCH pp.34–35). • Have a warm meal and take Pick one of these things to introduce into your daily life. • Have a glass of hot water your time while eating. • Do 5 minutes of abdominal before breakfast. DINNER • Replace salads and raw foods breathing and body awareness each day (see pp.124–25). with a warm, cooked meal. • Do 5 minutes of positive thinking each day (see pp.172–73). Use the affirmation, “My heart is filled with compassion towards all beings.”

WORKING TOWARD HEALTH STEP 1: WORKING TOWARD A HEALTHIER LIFESTYLE 41 Don’t try to change every aspect of your lifestyle at ADVICE FOR once. Use this advice to build up healthy practices: VATA • Start with one or two aspects, perhaps those you Those of a vata nature are most motivated to change. should try to: • Drink fewer caffeinated • Don’t try to change anything that clashes with your duties at home or at work. drinks—try switching to green tea, which • Make a plan and note your progress. If you miss has a lot less caffeine. a goal, just go back to the previous step. • Avoid eating salads and raw food in the evening—try a warm soup instead. Physical The end of ADVICE FOR exercise your day PITTA If regular exercise is new to Sleep is often neglected in a Those of pitta nature you, use the following steps modern lifestyle. Try to do the should try to: to build it into your daily and following things each night to • Have a late-afternoon weekly routines. get a more restful night’s sleep. snack of fresh sweet • Start slowly, with 10 minutes • Go to bed 30 minutes earlier fruit every day. • Take 15 minutes each a day, and add 1 minute than usual. day to cool down using each day. active relaxation (see • Avoid using your computer, pp.160–61). • Exercising in the morning is television, or phone for at least ADVICE FOR best, but more important is 15 minutes before going to bed. KAPHA being able to exercise at the Use this time for a period of same time each day. quiet contemplation. Those of a kapha nature should try to: • If you miss a day, just pick it • See p.33 to find out the best • Do a little extra up the next day—don’t allow way for someone of your exercise, such as taking frustration to build. constitution to get a good the stairs instead of night’s sleep. getting on the elevator. • See pp.50–55 to find out which • Eat less at night and start the day with an form of exercise is best-suited to agni drinnk (see p.85). your constitution.

42 THE AYURVEDIC LIFESTYLE 2STEP ACHIEVING A HEALTHIER LIFESTYLE You have already started to change your lifestyle and experienced the benefits, so here is how you can improve on your progress and stay motivated. Try to continue to add new practices and habits at the same pace. The start of Food and Yoga and your day mealtimes meditation Try to get up around 6 a.m. by Buy some basic spices (see Practice neck exercises (pp.130–31) setting your alarm 10 minutes pp.68–69) and eat one meal a day at work to take a break from the earlier every two weeks. Gradually at the same time. You may want computer. Start doing yoga and add the practices below to your to work toward vegetarianism to meditation over the weekend, then morning routine. increase sattva (see pp.64–67). introduce weekday sessions, too. • Practice positive thinking— BREAKFAST • 10–30 minutes of pranayama • Adapt your breakfast to your wake up with a feeling of and asanas (see pp.122–59). gratefulness toward all life dominant dosha(s) (pp.90–95). (see pp.172–73). • 10 minutes of meditation LUNCH • Practice nasya and oil pulling • Prepare a simple lunch, such as (see pp.176–77). (see pp.34–35). stir-fried vegetables (p.104), in the morning, and bring it to work in • Perform a self-massage once a an insulated lunch box. week before you take a shower DINNER (see pp.36–39). • Eat a light, soupy, easily • Drink one or two glasses of digestible meal at 6 p.m. each evening (see pp.106–13). hot water to have a bowel movement. (See pp.208–09 for home remedies that support bowel function.)

STEP 2: ACHIEVING A HEALTHIER LIFESTYLE 43 EASY CHANGES • Avoid sugary snacks one ADVICE FOR day a week. VATA These easy changes will have a noticeable effect on your • Replace sweets with fresh Those of a vata nature health, providing added or dried fruit. should try to: motivation for you to continue more challenging • Only drink hot or warm • Perform a self-massage lifestyle practices. Ayurvedic water during with soothing oils—try the day (see p.85). to give yourself two massages a week. • Introduce regularity by eating your meals at the same time every day. Physical exercise The end of ADVICE FOR and activity your day PITTA Doing regular exercise is the best Try to go to sleep at 10 p.m. or Those of a pitta nature way to build it into your routine. earlier by going to bed 30 minutes should try to: You may want to try out different earlier each month. Then • Drink fewer alcoholic types of exercise to see what you gradually build the following enjoy doing most. practices into your routine. drinks and reduce the amount of fried or spicy • If daily practice is not possible, • Finish any work you need to food you eat. • Perform alternate establish an exercise routine of do (both mentally and physically) nostril breathing every 2–3 times a week. an hour before going to bed, day (see pp.126–27). and reduce the presence of • Try to do a form of exercise that electronic devices from the ADVICE FOR room in which you sleep. KAPHA suits your dominant dosha(s) (see pp.50–55). • Do 5 minutes of meditation Those of a kapha nature should try to: (see pp.176–77) and yogic • Perform a self-massage breathing exercises (see pp.124–27) before bed. using kapha oils or herbal powder once a week (see pp.36–39). • Skip either breakfast or dinner once a week if you are able to or aren’t hungry.

44 THE AYURVEDIC LIFESTYLE 3STEP EXPANDING YOUR HEALTHY LIFESTYLE Now that you have established a routine, you are ready to focus on how you can maintain it. You can also enhance your health and well-being further by diving deeper into what Ayurevda and yoga have to offer. The start of Food and Yoga and your day mealtimes meditation Get up at around 5:30 a.m. every Gradually build up the following Do 1 hour of yoga and meditation day. Then, gradually add the practices until all of them become each day. This is best split into two following practices to your routine: part of your lifestyle. 30-minute sessions—one in the morning, and another in the • Do 30 minutes of yoga • Eat your meals at the same afternoon or evening. and meditation each morning. times each day. • Include both breathing and • Give yourself at least one • Adapt your meals to the seasons. relaxation exercises in your • If inspired to, try becoming a yoga sessions. self-massage each week (see pp.36–39). full vegetarian (see pp.64–67). • Go to a yoga class at least once • Implement as much of the • Identify which diet suits the a week to benefit from the group energy and stay inspired. hygiene routine on pp.34–35 as doshas in your body and follow you are able to. it if your dosha(s) are upset. • Try going to a yoga retreat • Start using the spices that are once a year to fully recharge both physically and mentally. best suited to your constitution This will also give you and your palate. motivation to stick with and deepen your practice. • Introduce fasting on one day each week (see pp.86–87) if you are pitta or kapha, or half a day each week if you are vata.

STEP 3: EXPANDING YOUR HEALTHY LIFESTYLE 45 “If you entertain healthy ADVICE FOR VATA thoughts, you can keep Those of a vata nature good health.” should try to: SWAMI SIVANANDA • Eat warm meals. • Try to have regular bowel movements. • Perform regular oil massages (see pp.36–39). Ayurvedic The end of ADVICE FOR treatments your day PITTA Always monitor the health of your You should now be going to bed Those of a pitta nature agni and doshas (see pp.48–49). by 10 p.m. each night. You could should try to: Try some of these practices: also try some of these suggestions. • Eat ghee and milk. • Soothe their eyes • Use basic home remedies, such • Ban any computer or phone with rosewater or as only drinking Ayurvedic screens from the room in which castor oil (see water (see p.85). you sleep. pp.34–35). • Be tolerant to • During the winter, practice • End each day with enough themselves and others. nasya up to three times a day time for soothing practices, ADVICE FOR (see pp.34–35). such as quiet contemplation, KAPHA meditation (see pp.180–81), or • If pitta and kapha are strong in yogic breathing (see p.124–25). Those of a kapha nature should try to: your constitution, do a long fast • Stop working at least an hour • Limit their intake of in the spring—for 2 days or up to a week (see pp.86–87). before going to bed as often as fatty and heavy foods. you are able to. • Fast and exercise on a • Go to an Ayurvedic doctor for regular basis. a panchakarma treatment, • Boost their metabolism ideally during spring or fall (see pp.194–95). with a dry powder or kapha oil massage (see pp.36–39).



MAINTAINING GOOD HEALTH “Develop an inquisitive outlook toward the less obvious signs of ill health so as to keep from getting ill.” SWAMI SIVANANDA

48 MAINTAINING GOOD HEALTH HOW TO RECOGNIZE PROBLEMS Disease starts to occur when the doshas are out of balance and/or agni is becoming weak. These boxes show symptoms that will help you recognize imbalances, and the following pages give advice on how to address these problems before more serious issues develop. ELEVATED VATA ELEVATED PITTA These symptoms can be signs that vata is starting These symptoms can be signs that pitta is starting to become irritated within the body and mind. to become irritated within the body and mind. MENTAL MENTAL • Lack of concentration. • Irritation or a short temper. • Sleeplessness. • Prone to judge others and themselves. • Sensitivity (such as to noise and touch). • Overly competitive behavior. • Exhaustion. PHYSICAL PHYSICAL • Strong intolerance for heat. • Strong intolerance to cold. • Burning sensations (especially in the eyes). • Restlessness and inability to sit still. • A frequently red and flushed face. • Muscular tension. • Sensitivity to bright light. • Constipation, gas, or runny bowel movements. • Excessive thirst or hunger. • Cravings for sweet, salty, or sour food. • Loose and frequent bowel movements. • Stiffness or pain in the joints. • Increased sweating. • Susceptibility to common illnesses, such as • Skin irritations. • Cravings for sweet and cold food and drink. colds or UTIs. • Heart burn or sour eructation. For information on lifestyle choices that you For information on lifestyle choices that you can make in order to treat elevated vata, move can make in order to treat elevated pitta, move on to Pacifying vata, pp.50–51. on to Pacifying pitta, pp.52–53.