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

LUNCHES 99 SIDE DISH 1 Place the mung dal or chickpeas in a pan of water. Use plenty of water for the chickpeas and just enough HUMMUS to sit ¾ inch (2cm) above the surface of the mung dal. Bring to a boil. Reduce the heat and simmer until soft INGREDIENTS (about 30 minutes for the mung dal, and about 90 minutes for the chickpeas). If using mung dal, add more hot water ¾ cup legumes by dosha, during cooking if necessary. Strain, retaining some of the well-rinsed cooking water. • VATA yellow mung dal 2 Blend the legumes, nut paste, olive oil, chili powder, • PITTA & KAPHA dried salt, lemon juice, and remainder of the cooking water chickpeas, soaked overnight into a creamy paste. 3 tbsp nut paste by dosha • VATA tahini 3 Transfer the hummus into a bowl, sprinkle with the • PITTA almond butter or paprika, and garnish with the herbs and black olives. double olive oil • KAPHA 2 tbsp tahini Mung dal ¼ cup olive oil • KAPHA 2 tbsp If cooking for vata, don’t pinch of chili powder use a blender, as the mung • KAPHA 2 pinches dal will break up as it cooks. 1 tsp salt, or to taste ¼ cup lemon juice, or to taste Whisk all the ingredients 1 tsp paprika together, adding a little ¼ cup chopped basil or cilantro, to garnish water if necessary. 8 black olives, pitted, to garnish

100 FOOD, DIET, AND RECIPES LUNCHES Serves 4 | Prep time: 15 mins | Cooking time: 25 mins KHICHDI with raita This rice-and-lentil dish, accompanied by a refreshing raita, is a classic meal for a sattvic diet. Make the raita first (or in advance) and set aside. The kicheri will swell up during cooking, so make sure you use a large-enough pan. INGREDIENTS MAIN DISH Pitta-kapha variation 5¾oz (160g) rice by dosha, KICHDI well rinsed 1Put the rice and mung beans into a large, heavy- • VATA white basmati rice bottomed pan. Add the turmeric, cardamom, • PITTA brown basmati rice peppercorns, cinnamon, and 3¾ cups cold water. Cover • KAPHA brown rice, and bring to a boil, then reduce the heat and simmer soaked overnight for 10 minutes. 2¾oz (80g) split yellow dal beans, well-rinsed 2 Add the diced vegetables and the salt, cover 2 tsp ground turmeric again, and simmer for another 10 minutes until 8 green cardamom pods soft. If using spinach or broccoli and Swiss chard, leave ½ tsp black peppercorns these out and add them during the final 2–5 minutes 1 cinnamon stick of cooking. (or ½ tsp ground cinnamon) 14oz (400g) vegetables by 3 Heat the oil or ghee in a small saucepan and fry the dosha, washed and diced cumin seeds until they are golden brown. Add the • VATA equal parts peeled ginger and, after a few seconds, the curry powder. carrots, zucchini, and fennel Remove from the heat and gently stir the spices into • PITTA equal parts cauliflower, the rice and mung bean mixture. spinach, and sweet potatoes • KAPHA equal parts broccoli, 4 Sprinkle with the lemon juice, garnish carrots, and Swiss chard with the cilantro, and serve 2 tsp salt, or to taste accompanied by raita. 2 tbsp olive oil or ghee 2 tsp cumin seeds Texture 4 tsp peeled and grated fresh root ginger Traditionally, khichdi is a 2 tsp curry powder (garlic-free) creamy dish which is suited 2 tbsp lemon juice to all constitutions. Here we 2 tbsp cilantro leaves, show a pitta-kapha variation to garnish with lots of vegetables for kapha and fimly cooked rice and dal for Pitta’s strong digestive fire.

SIDE DISH 1Toast the cumin seeds in a LUNCHES 101 pan over medium heat until RAITA they become fragrant and turn a Cucumber shade darker. Grind to a powder INGREDIENTS using a mortar and pestle or an Grate the cucumber electric coffee grinder. onto paper towels. This 2 tsp cumin seeds will soak up any excess 1 cucumber, about 7oz 2 Combine the grated water that could make (200g), peeled and grated cucumber, yogurt, salt, 1 cup yogurt by dosha and ground cumin in a bowl. the raita too loose. Sprinkle with the cilantro. • VATA & PITTA full-fat • KAPHA low-fat Raita is suitable 1 tsp salt, or to taste for all doshas, ¼ cup finely chopped especially pitta cilantro leaves

102 FOOD, DIET, AND RECIPES LUNCHES Serves 4 | Prep time: 10 mins | Cooking time: 45–90 mins SIMPLE DAL with grains and almond vegetables Grains, vegetables, legumes, and fats are the four core foods that the body requires. A simple dal served with grains and vegetables is the most popular form of lunch in Ayurvedic cuisine, as it contains all of these foods. INGREDIENTS FOR THE GRAINS MAIN DISH 1 cup grain by dosha 2⁄3 cup legumes by SIMPLE DAL with grains dosha, well-rinsed • VATA bulgur wheat, quinoa, or white 1Place the legumes into a large pan with 3 cups water • VATA yellow Basmati rice and the turmeric, then bring to a boil. Remove any foam mung dal, split • PITTA barley, with a slotted spoon, reduce the heat, and cover. Vata green mung dal, brown Basmati rice, or legumes take about 30 minutes, pitta about 60 minutes, or red lentils bulgur wheat and kapha about 75 minutes. Add more hot water if • PITTA chana dal, • KAPHA barley, needed. When the legumes are soft, add the leafy whole green mung brown rice, or vegetables and salt. Simmer for another 10 minutes, then dal, or dried green buckwheat remove the pan from the heat. lentils, soaked 1/2 tsp salt overnight and drained 2Add the grains to a medium pan with 2 cups water • KAPHA dried FOR THE CURRY PASTE (3 cups for brown rice) and the salt, cover, then bring to a chickpeas, toor dal, or 4 tsp vegetable oil boil. Reduce the heat and simmer until done—do not stir or aduki beans, soaked or ghee uncover. White Basmati, quinoa, and bulgur wheat take about overnight and drained 1 tsp cumin seeds 20 minutes; brown Basmati and barley about 30 minutes; and 1 tsp ground turmeric 3 tsp peeled and finely brown rice and buckwheat about 60 minutes. Drain. 7oz (200g) spinach or chopped fresh ginger the green part of Swiss 1⁄8 green chile, or 3 For the curry paste, heat the oil or ghee in a small chard, washed and torn pinch of chili powder frying pan, then add the ground cumin seeds, ginger, 1 tsp salt, or to taste 1 tsp ground cumin and chile. After a few seconds, add the cumin, coriander, 3 tsp lemon juice 1 tsp ground coriander curry powder, and turmeric and heat briefly. As soon as the 4 tsp finely chopped 2 tsp curry powder spices are fragrant, remove the pan from the heat and stir cilantro leaves (garlic-free) or in 3 tablespoons of water. The hot pan will make the water garam masala evaporate, leaving a paste. 1 tsp turmeric 4 Stir the curry paste into the cooked legumes, then add the lemon juice and garnish with the cilantro. Serve the dal with the grains and almond vegetables.

LUNCHES 103 SIDE DISH ALMOND VEGETABLES INGREDIENTS 1Place the vegetables in a saucepan with 1 cup water and the turmeric. Bring to a boil, then 1¾lb (800g) vegetables by dosha, reduce the heat and simmer for about 10 minutes washed, peeled, and diced until tender. • VATA beets, parsnips, and sweet 2 Stir in the ground almonds, oil, cumin, curry potatoes leaves (if using), and salt and pepper, and cook • PITTA broccoli, green beans, for another 2 minutes, adding more hot water if and spinach necessary. Remove from the heat and sprinkle • KAPHA cabbage, cauliflower, with the lemon juice. and green beans 2 tsp ground turmeric Purifying ½ cup ground almonds ¼ cup vegetable oil Vegetables that are low in 2 tsp ground cumin starch are purifying foods, 8 curry leaves (optional) which means that they help 1 tsp salt, or to taste reduce any excess tissue ½ tsp freshly ground black pepper 2 tsp lemon juice and pacify kapha.

104 FOOD, DIET, AND RECIPES LUNCHES Serves 4 | Prep time: 15 mins | Cooking time: 15–20 mins STIR-FRIED VEGETABLES with sesame noodles Make sure not to overcook this crisp stir-fry. Keep the vegetables tender for vata and kapha; pitta will benefit from (and may enjoy) eating them al dente. Serve with sesame noodles or simple boiled rice. INGREDIENTS MAIN DISH 9oz (250g) firm tofu, cut STIR-FRIED VEGETABLES into cubes 6 tbsp soy sauce, to taste 1Marinate the tofu for at least 10 minutes in 2 tablespoons 2 tsp ground cumin of soy sauce, 1 teaspoon of cumin, a pinch of chili powder, 2 pinches of chili powder and the ground ginger. 1 tsp ground ginger 6 tbsp vegetable oil 2 Heat 4 tablespoons of oil in a wok. Add 2 tablespoons 4 tbsp peeled and grated of grated ginger and cook for 30 seconds, then add the fresh ginger pepper, nutmeg, cinnamon, and the remaining cumin and ½ tsp freshly ground black chili powder. Immediately add the sliced vegetables, with pepper the exception of the bean sprouts (if using), together with 1 tsp ground nutmeg the remaining soy sauce, a little water, and the stalk of 1 tsp ground cinnamon lemongrass (if using). 1¾lb (800g) vegetables by dosha, washed and thinly sliced 3 Stir-fry the vegetables until they are cooked according to dosha: vata, well-cooked; pitta, slightly undercooked; • VATA equal parts zucchini, and kapha, just crisp or al dente. If using bean sprouts, add Swiss chard, and carrots these in the final 2 minutes of cooking. Remove from the • PITTA equal parts white heat and add the remaining grated ginger. If you are using cabbage, spinach, and grated lemon zest, add it now. red bell peppers • KAPHA equal parts bok 4 Heat the remaining oil in a nonstick frying pan choy (quartered, not sliced), and pan-fry the tofu with the marinade over medium bean sprouts (whole), and heat until it turns golden brown and crisp. Add this to red bell peppers the vegetables. 1 stalk of lemongrass, cut in half lengthwise, or 2 tsp lemon zest 5 Add more soy sauce to taste if required, sprinkle with 4 tsp sesame oil (optional) the sesame oil (if using, avoid adding oil here if cooking ¼ cup shredded basil, to serve for those with dominant kapha), and add the basil to serve.

LUNCHES 105 Pitta variation SIDE DISH SESAME NOODLES INGREDIENTS 1If using rice vermicelli, cover with boiling water, 7oz (200g) egg-free noodles let stand for 3 minutes, then by dosha drain well. If using whole-wheat noodles, boil them for 10 minutes • VATA rice vermicelli in salted water until al dente, then • PITTA whole-wheat noodles drain. If using buckwheat noodles, • KAPHA buckwheat noodles boil for 5 minutes in salted water, drain, 2 tsp salt, or to taste then rinse in cold water. Drizzle with oil 2 tbsp vegetable oil (optional) (if using). ¼ cup brown sesame seeds 2 Toast the sesame seeds in a frying pan over medium heat until they become fragrant and turn a shade darker. Sprinkle over the noodles, mix well, and serve.

106 FOOD, DIET, AND RECIPES DINNERS Serves 4 | Prep time: 20 mins | Cooking time: 20 mins ALOO METHI with mango chutney This potato dish with fenugreek leaves makes a light dinner suitable for all doshas, or can be used to accompany a lunch of curry or dal. It contains five of the six tastes (only astringent is missing), making it a well-rounded Ayurvedic meal. INGREDIENTS 1Start by making the chutney: Purée the mango, chili powder, salt, lemon juice, and agave syrup with a little ¼ cup ghee or vegetable oil water using a food processor or immersion blender. 12 medium potatoes, peeled and diced 2 Heat the ghee or oil in a small pan over medium 2 tsp ground turmeric heat. Add the mustard seeds and cook until they start 2 tsp salt, or to taste to pop. Remove from the heat, add to the mango purée, pinch of chili powder and set aside. ½ cup dried fenugreek leaves (kasoori methi), soaked in water 3 Next make the aloo methi: In a heavy-bottomed saucepan, for 5 minutes, or finely chopped heat the ghee or oil. When hot, add the potatoes along cilantro leaves with the turmeric, salt, and chili powder, and sauté for a ¼ cup lemon juice few minutes. FOR THE CHUTNEY 4 Add the fenugreek leaves (if using) and some of the 1 ripe mango, peeled, cored, and soaking water. Cover and simmer over low heat for cut into cubes 20 minutes or until the potatoes are cooked through. If you pinch of chili powder are using fresh cilantro, add it at the end of the cooking time. ½ tsp salt, or to taste 4 tsp lemon juice 5 Remove from the heat, sprinkle with the lemon juice, and 2 tsp agave syrup transfer to a serving dish. Serve hot, with a dollop of the 2 tsp ghee or vegetable oil mango chutney. The chutney will keep for 3 days in the fridge. 1 tsp black mustard seeds

DINNERS 107 DINNERS Serves 4 | Prep time: 10 mins | Cooking time: 15 mins CREAMY SQUASH SOUP Quick to make and delicious to eat, this soup makes the perfect light, easily digestible, tridosha meal for a 6 p.m. dinner. This means it will be fully digested by the time you go to bed, and won’t affect your sleep. INGREDIENTS 1Heat the ghee or oil in a large saucepan. Add the squash and potatoes and stir-fry for a few minutes. ¼ cup ghee • KAPHA olive or canola oil 2 Cover with cold water, then add the nutmeg and salt and pepper and bring to a boil. Cover and simmer for 1 large butternut squash, 10–15 minutes over low heat until the vegetables are tender. peeled, seeded, and diced 4 medium potatoes, peeled and 3 Using a food processor or immersion blender, purée most cut into cubes of the vegetables to make a creamy soup, leaving a few 1 tsp grated nutmeg chunks. Stir in the dill and lemon juice before serving. 2 tsp salt, or to taste ½ tsp freshly ground black pepper ¼ cup finely chopped dill 2 tbsp lemon juice Color Stir in the dill, rather than blend it, in order not to dull the vibrant color of the soup.

Pitta (middle), kapha (bottom), and vata (top right) variations with avocado dip (top)

DINNERS 109 DINNERS Makes 10 fritters | Prep time: 10 mins | Cooking time: 15–20 mins VEGETABLE FRITTERS with avocado-olive dip These crispy fritters make for a colorful dinner table if you are catering for several different doshas. Make a batch of each type so that there is an option for everyone, and serve with the avocado dip. INGREDIENTS 1Start by making the dip: Halve and core the avocados, scoop out the pulp with a spoon, then mash with a fork. 2lb (900g) vegetables by dosha, Immediately sprinkle with the lemon juice. peeled and grated, shredded, or finely diced 2 Gently fold in the tomatoes, basil, olives, oil, and salt and pepper. Garnish with a lemon slice, a few olives, • VATA equal parts beets and and basil leaves. Set aside. sweet potatoes • PITTA equal parts celeriac 3 To make the fritters, combine the vegetables, flour, salt and carrots and pepper, nutmeg, and parsley with enough water for • KAPHA equal parts cabbage the mixture to hold when you press it together. If it doesn’t and spinach hold, add more flour. Don’t let the mixture sit for a long ¼ cup chickpea flour, sifted time because it will become too runny. 2 tsp salt, or to taste ½ tsp freshly ground black pepper 4 Preheat the oven to 250ºF (130ºC). Heat the oil in a ½ tsp grated nutmeg nonstick frying pan. Shape the mixture into 10 patties bunch fresh parsley, finely chopped and place several in the pan. Fry the fritters slowly over ¼ cup vegetable oil medium heat for about 4 minutes on each side. Adjust the heat so that the fritters gently sizzle and the insides cook FOR THE DIP without the outsides burning. Place the finished fritters 2 ripe, medium avocados on a baking sheet in the warm oven while you use 3 tbsp lemon juice, plus 1 slice of up the remaining mixture. Serve warm lemon to garnish with the avocado dip. 4 cherry tomatoes, diced ¼ cup finely chopped basil, plus Low fat leaves to garnish 10 black olives, pitted and Alternatively, you can quartered, plus extra to garnish place the fritters on a greased 4 tsp olive oil baking sheet, drizzle them with ½ tsp salt, or to taste pinch freshly ground black pepper the remaining oil, and bake them in the oven for 25–30 minutes at 400ºF (200ºC).

110 FOOD, DIET, AND RECIPES DINNERS Serves 4 | Prep time: 15 mins | Cooking time: 20–30 mins RICE PULAO with ginger-raisin chutney Rice cooked with vegetables and spices is easy to prepare after a long day at work. Adding a small amount of chutney to your plate is a good way to get more of the six tastes into your meal: this chutney is sweet, sour, and pungent. INGREDIENTS 1 cinnamon stick 1Heat the ghee or oil in a heavy-bottomed saucepan. 8 green cardamom pods Add the rice and stir-fry for 2 minutes. ¼ cup ghee or 4 bay leaves vegetable oil ¼ cup coarsely chopped 2 Add the vegetables, nuts or seeds, raisins or dates 1 cup white or brown cilantro leaves (if using), salt, peppercorns, turmeric, cinnamon, Basmati rice, soaked in ¼ cup lemon juice cardamom pods, and bay leaves and stir-fry for another water for 30 minutes; lemon wedges, to 3 minutes. then drained garnish 14oz (400g) vegetables 3 Add 1 cup water, bring to a boil, cover, and simmer by dosha, finely diced FOR THE CHUTNEY over low heat. Do not stir or lift the lid until the rice ½ cup raisins is cooked and has absorbed the water (about 15 minutes • VATA equal parts ¼ cup peeled and finely for white Basmati and 25 minutes for brown Basmati). green peas (whole) chopped fresh ginger and carrots pinch of chili powder 4 Make the chutney: Pulse the raisins, ginger, chili • PITTA equal parts powder, and lemon juice in a small food processor to cauliflower and green • KAPHA 2 pinches form a creamy paste, or mash if necessary. Garnish with bell peppers 2 tbsp lemon juice, the cilantro and lemon wedge and set aside. • KAPHA equal parts or to taste green beans and red sprig of cilantro, 5 Sprinkle the cilantro and lemon juice over the bell peppers to garnish pulao and garnish with lemon wedges. Serve with ¼ cup nuts or seeds 1 lemon wedge, the chutney. by dosha to garnish • VATA cashews or Chutneys blanched almonds • PITTA blanched These are side dishes that almonds spruce up a simple meal • KAPHA pumpkin and support digestion. They seeds should only be eaten in ¼ cup raisins or chopped dates small quantities. (optional) 2 tsp salt, or to taste 8 black peppercorns 2 tsp ground turmeric

DINNERS 111 DINNERS Serves 4 | Prep time: 20 mins | Cooking time: 25 mins MIXED VEGETABLE SOUP This soup is an ideal meal if your agni needs strengthening. It is light and packed full of spices, and the vegetables are well-cooked. Eating before 6 p.m. will ensure that you can digest your food properly before going to bed. INGREDIENTS 1Heat the oil or ghee in a large saucepan, add the vegetables (except for the snow peas, broccoli, or kale ¼ cup vegetable oil or ghee if using), salt, bay leaves, and all the spices, and stir-fry by dosha for a few minutes. • VATA & PITTA vegetable 2 Add 3½ cups cold water to the pan. Bring to a boil, oil or ghee cover, and simmer over low heat for 10–15 minutes, • KAPHA vegetable oil or until the vegetables are tender. Add the green 1lb 5oz (600g) vegetables by vegetables 5 minutes before the end. dosha, peeled and diced or shredded 3 Remove from the heat, discard the bay leaves, and • VATA equal parts add the lemon juice and cilantro or parsley. Serve fennel, sweet potatoes, with toast or boiled grains. and snow peas • PITTA equal parts broccoli, Spices carrots, and celeriac • VATA equal parts kale, For best results, parsnips, and red bell peppers measure out the spices 2 tsp salt, or to taste before you start cooking, 4 bay leaves 2 tsp ground turmeric so that you can add 2 tsp ground cumin them to the pan at the 1 tsp ground coriander 1 tsp ground ginger same time. pinch of chili powder pinch of ground cloves ½ tsp ground cinnamon 4 tsp lemon juice ¼ cup shredded cilantro leaves or parsley

112 FOOD, DIET, AND RECIPES DINNERS Serves 4 | Prep time: 10 mins | Cooking time: 15 mins WHOLE-GRAIN PASTA with pesto sauce Here, a Western favorite is adapted by dosha, proving how easy eating a specific dosha diet can be. It contains six tastes—the pasta is sweet; the cheese sour and salty; and the herbs pungent, bitter, and astringent. INGREDIENTS 1Boil the pasta in a large pan of salted water according to the instructions on the package until al dente. Strain 14oz (400g) egg-free pasta by and set aside. dosha 2 To make the pesto, toast the nuts or seeds in a frying • VATA spelt pasta pan until fragrant. • PITTA whole-wheat pasta • KAPHA buckwheat noodles 3 Blend the toasted nuts or seeds, ricotta, oil, herbs, salt 1 tsp salt and pepper, lemon juice, and a little cooking water into a smooth, creamy paste using a food processor or FOR THE PESTO SAUCE immersion blender. ¼ cup nuts or seeds by dosha 4 Mix the pasta with the pesto sauce and a little cooking • VATA equal parts pine nuts water. Sprinkle with the Parmesan (if using) and serve. and cashews • PITTA equal parts blanched Fresh herbs almonds and pumpkin seeds • KAPHA equal parts sunflower The fresher the basil, seeds and pumpkin seeds sage, and rosemary, the ¼ cup ricotta cheese better, as fresher foods ¼ cup olive oil bunch basil, coarsely chopped provide more sattva. ¼ cup sage leaves ¼ cup rosemary leaves 2 tsp salt, or to taste ½ tsp freshly ground black pepper 4 tsp lemon juice 2 cups Parmesan cheese, grated (optional)

Vata variation

Pitta variation

DESSERTS 115 DESSERTS Serves 6 | Prep time: 15 mins | Cooking time: 40 mins FRUIT CRUMBLE Fruit should be cooked when it is being eaten as part of a meal because this makes it more easily digestible. Crumble is a delicious way to include a variety of fruits in your diet. INGREDIENTS 1Preheat the oven to 350°F (180°C). Grease a baking dish with some butter or margarine. FOR THE FILLING 1lb (450g) fresh fruits by dosha, 2 To make the filling, gently mix together the fruit, cleaned, peeled, and pitted, or sugar, cornstarch, cinnamon, pepper, and lemon cored and diced juice, being careful not to mash the fruit. • VATA equal parts sweet 3 For the crumble topping, combine the flour, sugar, apples and peaches vanilla, and salt in a mixing bowl. Gently rub in the • PITTA equal parts sweet butter or margarine with your fingertips until the apples and sweet plums mixture resembles bread crumbs. • KAPHA equal parts pears and apricots 4 Transfer the fruit mixture to the baking dish, then 2 tbsp dark brown sugar sprinkle the crumble topping evenly over the top. 1 tbsp cornstarch Bake for about 40 minutes until the topping is golden 1 tbsp ground cinnamon brown and the fruit juices are bubbling. Serve warm or pinch of freshly ground at room temperature. black pepper 2 tbsp lemon juice Topping FOR THE CRUMBLE TOPPING You can mix the ingredients 14 tbsp (1 stick + 6 tbsp) butter for the crumble topping in or margarine, cut into cubes, a food processor instead plus extra for greasing of rubbing in the butter or 2½ cups flour by dosha margarine by hand. • VATA spelt flour • PITTA whole-wheat flour • KAPHA buckwheat flour ¾ cup dark brown sugar 2 tsp vanilla essence pinch of salt

116 FOOD, DIET, AND RECIPES DESSERTS Serves 4 | Prep time: 10 mins | Cooking time: 45 mins KHEER This milk pudding contains grains, milk, ghee, and almonds, making it a good dish for increasing ojas. It is beneficial for all consitutions, but those eating for kapha should eat only a half portion. INGREDIENTS 1Put the rice in a heavy-bottomed saucepan, pour in 1¼ cups cold water, and bring to a boil. Cover and ½ cup white Basmati rice simmer over low heat for 25 minutes, or until 1¾ cups milk by dosha the rice turns soft and has absorbed all the water. • VATA & PITTA whole milk 2 Mash the cooked rice with a potato masher or a • KAPHA skim milk wooden spoon. Add the milk and cardamom 1 tsp ground cardamom and bring to a boil. Simmer over low heat for another ¼ cup pitted and chopped dates 5 minutes, stirring constantly to prevent the mixture ½ cup agave syrup or rice syrup from burning on the bottom of the pan. Remove from 2 tbsp rosewater the heat and add the dates, syrup, and rosewater. ¼ cup ghee or coconut oil • KAPHA 2 tbsp 3 Pan-fry the blanched almonds in the ghee or oil until ¼ cup blanched almonds, they are golden brown, then add the coconut. If peeled and chopped cooking for kapha dosha, add the pepper as well. The • KAPHA 2 tbsp coconut will turn golden brown very quickly, so be ¼ cup shredded coconut careful to not burn it. Add the nut mixture to the milk pinch of freshly ground black pudding and serve. pepper (optional) Soothing Sweetened rice cooked with milk and sugar is described in the ancient yoga scripture Mahabharata as “the best of all foods.” It has a soothing effect on the mind.

DESSERTS 117 DESSERTS Serves 4 | Prep time: 3 mins LASSI This cooling, refreshing drink contains sweet syrup and sour yogurt. Vata is pacified by the sweet and sour taste, pitta is pacified by the sweet taste, and kapha is pacified by the use of honey as a sweetener. INGREDIENTS 1Put the yogurt, syrup or honey, cardamom, and rosewater into a food processor with 2½ cups 1¼ cups yogurt by dosha cold water and process until smooth. Alternatively, use • VATA & PITTA full-fat yogurt an immersion blender to combine the ingredients until • KAPHA low-fat yogurt frothy. Pour into tall glasses and serve immediately. ¼ cup syrup by dosha • VATA & PITTA agave syrup • KAPHA raw honey 1 tsp ground cardamom ¼ cup rosewater, or to taste Mixer If you don’t have a food processor or blender, you can use an electric mixer to make the lassi.



YOGA ASANAS, PRANAYAMA, AND RELAXATION “Health is wealth, peace of mind is happiness, yoga shows the way.” SWAMI VISHNUDEVANANDA

120 YOGA: ASANAS, PRANAYAMA, AND RELAXATION AYURVEDA AND YOGA Tracing their origin back to the oldest Indian scriptures, PRANAYAMA the vedas, ayurveda and yoga, are sister sciences. If yoga is performed correctly, it will help people of all doshas Controlling the breath improve their physical and mental health. allows prana (“life energy”) to be stored and released from the The three aspects of yoga solar plexus. This revitalizes the body and mind when performed A lot of people associate yoga mostly with the different before, during, and after asanas. asanas (yoga poses), but each pose is supported by Throughout the session, focus rhythmic breathing to control energy levels (pranayama), and short periods of relaxation. While performing an on the breath to reduce fatigue asana, one must be simultaneously trying to achieve and boost oxygen supply. posture, breath control, and relaxation. This is something that comes with time and practice. Breath control is important to aid movement and recharge the muscles. HATHA AND ASANAS The tree RAJA YOGA asana is one of Performing the asanas 12 poses featured These two systems are the (yoga poses) keeps the joints, in this chapter. most commonly practised muscles, ligaments, tendons, worldwide. They are based and other moving parts of the on an understanding of the body healthy, increasing circulation body and mind as vehicles and flexibility. They also energize of pure consciousness. all of the body systems, providing an internally orientated, Hatha yoga, covered in this chapter, focuses on asanas, noncompetitive, and meditative pranayama, and relaxation exercise routine, while to unblock and channel promoting an inner prana (“life energy”). sense of calm. Raja yoga, covered in the next chapter, emphasizes the mental control of prana through visualization, positive thinking, concentration, and meditation.

AYURVEDA AND YOGA 121 Yoga and the doshas The asana, pranayama, and relaxation exercises are the same for people of all constitutions, and a balanced approach to these aspects of yoga will naturally enhance the balance of all three doshas. However, the experience of performing the exercises will vary depending on a person’s constitution. Look out for dosha boxes (see below) to learn how someone of your constitution might approach each exercise. “A balanced EXPERIENCE FOR VATA approach to yoga will help stabilize all Movement comes easily to the vata body, so three doshas.” practicing the asanas is often pleasant. Moving slowly and holding poses, however, can be difficult. RELAXATION The final relaxation EXPERIENCE exercises are performed FOR PITTA in the corpse pose (above). Those with an ambitious Even when trying to rest, many people expend a lot of energy pitta nature should direct through tension. During complete relaxation, there is little their focus toward the or no energy being consumed—only enough to maintain simultaneous control metabolic function. Short periods of rest are taken of breathing, posture, between the asanas, while longer relaxation and relaxation. exercises are performed as the final element of the session. EXPERIENCE FOR KAPHA The kapha body is often slow to get started during a workout, but it has good strength, patience, and endurance once it does.

122 YOGA: ASANAS, PRANAYAMA, AND RELAXATION YOUR YOGA SESSION BEFORE YOUR SESSION This chapter follows a yoga session from start to • You will need a yoga mat and a finish. The session is the same for all constitutions. Depending on your experience, use the beginner cushion for pranayama. You may or intermediate tips to improve your practice. want a blanket to stay warm during final relaxation. • Do not eat for 2–3 hours before. • It is advised to take a shower or bath before, but not after practice. 1 Pranayama PRANAYAMA EXERCISES Abdominal Full yogic 2 Asana and warm up breathing breath practice (see p.125) TIME: about 20 minutes (see p.124) TIME: about 35 minutes Breathing and stretching Alternate Lung These poses make up the core exercises prepare your body nostril purification of the session. Make sure you for entering, holding, and (see pp.128–29) relax for 1–2 minutes between releasing the asanas. breathing each asana before moving on. (see pp.126–27) BEGINNER TIPS BEGINNER TIPS • Never strain for breath during WARM-UP EXERCISES Neck Sun • Observe how easy you find exercises salutation breathing exercises. If you feel (see pp.130–31) (see pp.132–35) posture, rhythmic breathing, your breath starting to strain, and relaxation while holding hold it for a shorter time than Single leg lift each asana. given or reduce the number of (see pp.136–37) breaths in the exercise. • If an asana becomes easier, • If you find yourself in increase the time you hold it. discomfort, substitute the rest • If your breathing becomes faster of the breathing exercises with slow abdominal breathing. and you become tense, reduce the time you hold an asana. INTERMEDIATE TIPS • As you become more INTERMEDIATE TIPS • As you become comfortable comfortable with the breathing exercises, use them to focus on with each asana, focus on slowly the awareness of your body. entering and leaving it with precision and grace. • Relax with long exhalations • Keep a count of the length and recharge with long inhalations. of your breaths during the entire yoga session to improve • When comfortable, settle your concentration. your mind on your third eye • Observe how the combined (see p.176). effort of your arms and legs support your spine position.

YOUR YOGA SESSION 123 EXPERIENCE EXPERIENCE EXPERIENCE FOR VATA FOR PITTA FOR KAPHA Vata types can use sun Pranayama deepens the Those of a kapha nature salutations to aid breath breath, allowing the pitta will find their motivation control, and relaxation body to safely expand increases with each asana between asanas to stretches during the sun as blood circulation and prevent overexertion. salutation and asanas. prana increases. Shoulderstand Plow Fish 3 Final Active (see pp.138–39) (see pp.140–41) (see pp.142–43) relaxation relaxation (see pp.160–61) Sitting Inclined Cobra TIME: about 20 minutes forward bend plane (see pp.148–49) Relaxing with (see pp.144–45) Use these exercises to find autosuggestion (see pp.146–47) a state of complete relaxation, recharging your body after (see pp.162–63) the exertion of the asanas. Child’s Camel Tree pose (see p.151) (see pp.152–53) BEGINNER TIPS • At first, allow more time (see p.150) for active relaxation than for autosuggestion. • As you feel more comfortable in corpse pose (used for relaxation), start to bring in autosuggestion techniques. • Observe how the release of tension increases your vital energy. INTERMEDIATE TIPS • As you become comfortable with autosuggestion, approach this final relaxation as a detached observer. • Actualize the power of each thought command. • Remain awake and aware using conscious breathing. Crow Spinal twist Triangle (see pp.154–55) (see pp.156–57) (see pp.158–59)

124 YOGA: ASANAS, PRANAYAMA, AND RELAXATION THE YOGIC BREATH PHYSICAL BENEFITS Pranayama (energy control through breathing) • Improves movement of oxygen is one of the three key aspects of yoga. Practice the breathing exercises on the following pages and carbon dioxide throughout at the beginning of each session. the body. • Relaxes and recharges the nervous system. EXPERIENCE Abdominal breathing Notice your FOR VATA hands rising This technique is important for pranayama as it draws The smaller vata rib cage air into the lowest (and largest) part of the lungs. as your lungs and sensitive nervous Completely relax your abdominal muscles so your system both benefit from diaphragm can move freely. fill with air. the expansion provided by abdominal breathing. Breathe in to fill the lungs. EXPERIENCE 1Lie on your back, palms on your 2 Inhale for 5 seconds. Pay attention FOR PITTA abdomen and fingers apart. As you to how your hands rise and your breathe, feel the movement between fingers draw apart as your The greater sensory your first rib, your navel, and your hips. abdomen expands. awareness provided by abdominal breathing is Breathe out to beneficial for balancing the empty the lungs. overachieving pitta nature. 3 Exhale for 5 seconds. Your hands will move EXPERIENCE down and your fingers will come together. FOR KAPHA Repeat these steps for 2 minutes. The compact kapha frame will enjoy the free abdominal movement without any physical or mental restrictions. Your hands descend as your lungs empty.

Full yogic breath THE YOGIC BREATH 125 This technique uses all of your respiratory muscles, improving THE SOLAR PLEXUS your muscle strength when moving into, holding, and releasing asanas. Performing it between asanas quickly replenishes the This network of nerves located oxygen levels in the blood—you might want to try a few full behind the stomach, the solar plexus, yogic breaths at work to boost your energy levels. is said to function without voluntary control. However, the yogis have 1Sit in a comfortable, cross-legged position. discovered that conscious, slow, Place one hand on your chest and the other rhythmical abdominal breathing on your abdomen. As you inhale, gradually does have a direct effect on the expand your abdomen, raise and open your solar plexus, helping it to balance rib cage, and lift your collar bones. its three major functions: Feel your upper hand The solar plexus rise as you breathe in. is located behind the stomach. Keep your shoulders relaxed as you breathe in. You may want to sit • When stimulated, the solar plexus on a cushion to improve brings sensory awareness to the entire abdominal area. This sensitivity your spine alignment can be used to discover hidden and release tension tensions in the body. from your knees. • Abdominal breathing generates 2 Start exhaling by relaxing the abdomen, a natural defence against stress, then lower the rib cage, and, finally, slightly especially when it is combined contract the abdomen to empty the lungs. with alternate nostril breathing Repeat the steps for about 2 minutes. (see pp.126–27) or lung purification (see pp.128–29). Keep your head, neck, and • Finally, nerve impulses created in the solar plexus by slow abdominal spine aligned. exhalations during breathing, asanas, and relaxation exercises Always start exhaling stimulate “rest and repair” from the abdomen. throughout the body. NOW MOVE ON TO ALTERNATE NOSTRIL BREATHING

126 YOGA: ASANAS, PRANAYAMA, AND RELAXATION PHYSICAL BENEFITS ALTERNATE NOSTRIL • Long inhalations increase BREATHING oxygen levels in the blood. Alternate nostril breathing requires deep inhalation, prolonged breath retention, and deep • Long exhalations allow for good exhalation. The flow of air alternates between both nostrils during the exercise. elimination of carbon dioxide. • Breath retention strengthens the nervous system. EXPERIENCE Simple alternate nostril breathing FOR VATA Attempt this exercise first when practicing alternate Press your The deep inhalation nostril breathing. Use the mudra hand position, shown nostril closed and breath holding are in step 1, to close your nostrils. Practice ten rounds of the with the pad of especially beneficial for steps. Gradually increase the inhalation-to-exhalation developing and expanding ratio as you feel comfortable doing so, moving on from your thumb. vata’s lung capacity. 5 seconds to 10 seconds, then 6 seconds to 12 seconds, and finally 7 seconds to 14 seconds. EXPERIENCE FOR PITTA Keep your Press your index ring and little and middle fingers The prolonged exhalation promotes both relaxation fingers together. into your palm. and an increase in prana. This is a new experience Hold your for those of a pitta nature. ring finger away from your nostril. EXPERIENCE 1Bend your right arm at the elbow 2 Closing your right nostril with your FOR KAPHA and bring your hand close to your thumb, inhale through your left nose. Then, bend your index and nostril for 4 seconds. Close your left The natural kapha middle fingers, gently pressing them nostril with your ring finger, open your endurance and patience against the palm of your hand. right nostril, and exhale for 8 seconds. will mean they simply enjoy performing alternate nostril breathing.

“Pranayama harmonizes the nerves INTERMEDIATE and awakens the life force.” VARIATION SWAMI SIVANANDA Once you have mastered the 7:14 ratio of the simple alternate nostril 3 Inhale through breathing, try adding breath retention. your right nostril for 4 seconds. Then, 1Inhale through your left nostril for close your right nostril, 4 seconds, close the nostril, hold your open your left nostril, breath for 8 seconds, then exhale and exhale through it through your right nostril for 8 seconds. for 8 seconds. 2 Inhale through your right nostril Press with for 4 seconds, hold your breath for the ring finger. 8 seconds, and exhale through your left nostril for 8 seconds. 3 Practice up to ten rounds. Increase the inhalation-to-retention-to exhalation ratio to 5:10:10, then to 6:12:12, and finally to 7:14:14. ADVANCED VARIATION As you feel more comfortable performing a breath retention of 14 seconds, try holding your breath for a longer period. 1Inhale through your left nostril for 4 seconds, hold your breath for 16 seconds, and then exhale through your right nostril for 8 seconds. 2 Inhale through your right nostril for 4 seconds, hold your breath for 16 seconds, and then exhale through your left nostril for 8 seconds. 3 Practice up to ten rounds. Increase the inhalation-to-retention-to- exhalation ratio to 5:20:10, then 6:24:12. When holding your breath, close both nostrils with the thumb and ring finger. NOW MOVE ON TO LUNG PURIFICATION

128 YOGA: ASANAS, PRANAYAMA, AND RELAXATION LUNG PURIFICATION PHYSICAL BENEFITS Called “kapalabhati” in Sanskrit (literally “shining • Cleanses the nasal passage, skull”), this process increases oxygen levels in the blood. This benefits every body system so much lungs, and respiratory system. that, when practiced regularly, the face shines. • Increases carbon dioxide removal and oxygen absorption. • Improves digestion by massaging the abdominal organs. EXPERIENCE 1Sit in a cross-legged position, FOR VATA with your back straight and your head erect. Sit on a cushion if Holding the breath necessary. Take two to three deep for a long period is a breaths, then begin. challenge for vata, and an opportunity to expand 2 Actively exhale by contracting lung capacity. your abdominal muscles quickly. This causes your diaphragm to EXPERIENCE move up into your chest cavity and FOR PITTA forcefully push air out of your lungs. The pitta body can hold its Feel your Hold both breath for the longest. This diaphragm lift. hands in chin results in a meditative state that balances the sharp Contract your mudra (see p.126). edge of the pitta nature. abdomen. EXPERIENCE FOR KAPHA The kapha body is prone to respiratory congestion, which is quickly remedied by this exercise, giving a feeling of lightness.

LUNG PURIFICATION 129 “While the act of pranayama is physical, the effect is to make the mind calm, lucid, and steady.” SWAMI VISHNUDEVANANDA 3 Passively inhale by relaxing 4 Repeat steps 2 and 3 quickly in your abdominal muscles. This a pumping action. Perform 20–30 allows your diaphragm to exhalations and 20–30 inhalations descend into your abdominal cavity. to complete a round, ending on an Your lungs automatically expand and exhalation. Take two deep breaths, then inflate with air. Do not inhale forcefully. hold your breath for 30–60 seconds. Perform three rounds. As your capacity Let air flow increases, gradually lengthen the in through exercise to five rounds of 50–100 cycles. your nostrils. Feel your diaphragm descend. Relax your ! IMPORTANT NOTE abdomen. Lung purification should not be practiced if you have any abdominal pain or cramping. Do not practice it late in the evening, since it activates the nervous system and may prevent you from falling asleep. NOW MOVE ON TO NECK EXERCISES

130 YOGA: ASANAS, PRANAYAMA, AND RELAXATION NECK EXERCISES PHYSICAL BENEFITS These exercises warm up your neck, shoulders, and • Warms up neck and shoulders. upper back areas, aiming to reduce tension and • Helps to relieve tension in the stress. While performing them, move only your head and neck, and not your back and shoulders. neck and upper back area. • Improves neck alignment, improving physical and mental well-being. EXPERIENCE 1Keeping your back straight, Rest your chin FOR VATA slowly allow your head to move on your chest. forward and down until your These simple movements chin is resting on your chest. Relax will help the vata body in this position. Feel as though shift into the slow-motion your head is very heavy. mode of movement required for the asanas. Allow your neck to stretch without straining. EXPERIENCE 2 Lift your head up and lower Tilt your head FOR PITTA it backward, as if trying to put all the way back. the back of your head on to Those of a pitta nature your spine. Repeat the first two should not exaggerate the steps six to ten times. movements too much, as these exercises are only Reduce the angle of your intended to relax the neck. head position if you feel any EXPERIENCE dizziness or discomfort. FOR KAPHA The kapha body and mind will enjoy these easy movements, and be encouraged to explore the next steps of the session.

NECK EXERCISES 131 Make sure not to Make sure twist your head. you don’t drop Avoid lifting your chin. your left shoulder. 3 Keeping both shoulders down, tilt your head 4 Keeping your body still, turn your head so that to the right, as if trying to bring your ear down your chin is over your right shoulder. Feel the to your shoulder. Then stretch to the left side. stretch on your left side, then turn your head Repeat this step five to ten times. over your left shoulder. Repeat six to ten times. 5 Rotate your neck and head clockwise two Make sure to to three times—head forward, chin to chest, tilt your head right ear to right shoulder, head back, left and not turn it. ear to left shoulder, head forward. Then repeat the rotation counterclockwise two to three times. NOW MOVE ON TO SUN SALUTATION “May all beings everywhere be free and happy.” UNIVERSAL INDIAN PRAYER

132 YOGA: ASANAS, PRANAYAMA, AND RELAXATION PHYSICAL BENEFITS THE SUN SALUTATION • Stretches dozens of muscles Begin your session with this excellent warm-up throughout the body. exercise that improves the muscle efficiency for the other asanas. Perform four to six cycles, • Quickly warms up the body, then rest in corpse pose (see pp.160–61). improving muscle flexibility. • Regulates the breathing and increases lung capacity. EXPERIENCE Your head, neck, Don’t allow your FOR VATA and back should head to drop below be aligned. These gently flowing your arms. movements are attractive Bring your to those of a vata nature, hands together. as they have the desire to constantly be moving. Your elbows should be out. EXPERIENCE FOR PITTA Keep your knees Keep your straight, but relaxed. knees This exercise suits the balanced pitta nature straight. because it is a systematic workout for both muscle 1Stand with your head and body 2 Inhale, stretch your arms up over length and strength. straight but relaxed, and your arms your head and arch your body relaxed by your sides. Inhale deeply, backward, stretching your chest EXPERIENCE and then begin. Exhale, bringing your and abdomen. Your arms should finish FOR KAPHA hands together at the center of your the movement alongside your ears. Keep chest with your palms flat against your knees and elbows straight, and your Movement is not in kapha’s each other. Keep your head upright. hips arched slightly forward. nature, so this exercise may be resisted initially. However, it will bring an enjoyable tension release.

THE SUN SALUTATION 133 3 Exhale, bend forward, “The connection between the and place your hands on the floor next to your feet. breath and muscle control Try to keep your knees as straight can be felt in all 12 poses as possible, but bend them a little if you need to. of the sun salutation.” Tuck your head into your knees. Ensure that your hands are flat and your fingers and toes are aligned. 4 Inhale, stretching your right leg back as Keep your hands far as possible without moving your hands. flat on the floor Drop your right knee to the ground, release your toes, and stretch your head up. (Alternate next to your feet. between stepping back with your right and left leg on each cycle.) Avoid twisting your hips. 5 Holding your breath, bring your other leg back so that your body is straight from the head to the heels (push-up position). Avoid lifting the hips or dropping the head. Don’t drop your head. Avoid lifting the hips. NOW MOVE ON TO STEPS 6–12

134 YOGA: ASANAS, PRANAYAMA, AND RELAXATION Your hips should Avoid putting remain off the floor. too much pressure on your lower back. 6 Exhale, and without rocking backward, lower your knees, chest, and forehead to the floor. Keep 7 Inhale, lower your hips to the mat, arch your your hips and abdomen raised slightly, and your head and upper spine backward, and look up. Your toes curled under. elbows should be slightly bent, and your shoulders relaxed and away from your ears. Push your hips back as far as possible. 8 Exhale, tuck your toes under, and bring the hips up as high as possible without moving your hands or feet. Push your heels toward the floor and keep your hands flat on the ground. Don’t worry if you can’t put your heels on the floor—this is due to tight hamstrings. Keep your head between your arms. Don’t walk forward to make Keep your your heels touch the floor. hands flat on the ground.

9 Inhale, bringing your right foot forward THE SUN SALUTATION 135 between your hands. Drop your left knee to the floor and stretch your head up. Look up, Your fingers extending your neck and upper back. (Alternate and toes should between stepping forward with your left and right be aligned. leg on each cycle.) Keep your hips level. Drop your knee to the floor. Keep your elbows straight. Keep your Ensure your arms are hips as high alongside your ears. as possible. Return to the starting position. Your arms and hands should be relaxed. Ensure your fingers and toes are aligned. 10 Exhale, keeping your hands 11Inhale, stretch up, and arch 12 Exhale, bringing your arms in place, then bring your left backward (the same as step 2). forward and down alongside foot forward so it is next to your Make sure that you don’t drop your body, returning your body right foot. Straighten both legs as much your head below your arms, as this to the starting position. Relax for a as possible and bend down so that your causes undue pressure on your back. moment, and take a deep breath so that head tucks into your knees (like step 3). Keep your knees straight. you are ready to begin the next cycle. NOW MOVE ON TO SINGLE LEG LIFT

136 YOGA: ASANAS, PRANAYAMA, AND RELAXATION SINGLE LEG LIFT PHYSICAL BENEFITS This exercise will gently help you overcome • Improves flexibility of and stiffness in your calves and hamstrings, preparing you for the forward bending asanas that stretch relieves tension in the calf and all of the muscles at the back of your body. hamstring muscles. • Strengthens the abdominal and lower back muscles. EXPERIENCE Keep your FOR VATA head centered. The vata body has a Use slow abdominal temperamental and breathing (see p.124). excitable nervous system that will be soothed by this 1Lie on your back with your feet together slow hamstring stretch. and place your hands palms down on the floor by your sides. EXPERIENCE FOR PITTA Your toes should Keep your raised point toward knee straight. The pitta nature has a your head. drive for movement and Try not to press your perfection that will be Use your leg or arms into the satisfied by stretching out abdominal muscles the hamstrings in this way. to keep your lower floor to raise your leg. EXPERIENCE back on the floor. FOR KAPHA 2 Inhale as you bring your right leg perpendicular Those of a kapha nature to the floor. Exhale as you lower your raised leg, will enjoy the feeling ensuring that your other leg remains straight. of lightness in the legs Repeat with your left leg. Do three to five sets and, on provided by this exercise. the last set of leg raises, follow step 3.

WORKING TOWARD Bend your other SINGLE LEG LIFT knee to reduce If you find the exercise too strenuous the intensity of for your back, bend your other knee before raising your leg. the stretch. Avoid bending Hold your leg if the raised knee. you are unable to Keep your reach your foot. other leg flat on the floor. 3 Inhale as you raise your right leg and, clasping 4 Exhale, now holding your right foot in both it in both hands, pull it toward you, keeping your hands, as you lift your back off the mat, bringing head down. Hold the position for a few breaths. your chest and head toward your raised leg. Pull your leg toward you. 5 Inhale, lowering your head and back to the mat as you bring your right leg over your head. Then, exhale and lower your leg and arms back to their starting position. Repeat on the other side. Relax your Push your neck and leg into the shoulders. mat. NOW MOVE ON TO SHOULDERSTAND

138 YOGA: ASANAS, PRANAYAMA, AND RELAXATION SHOULDERSTAND PHYSICAL BENEFITS This is the first of two inverted asanas performed in • Stretches away stress in the the session. Inversion is equally challenging for all three doshas. Follow shoulderstand with plow shoulder and neck area. and then its counterpose—fish. • Tones and revitalizes the thyroid and parathyroid glands. • Strengthens the heartbeat and improves blood flow to the brain. EXPERIENCE 1Lie flat on your back with your feet FOR VATA together. Stretch your arms behind your head to make sure that there is Those with a vata nature enough space. Then, keeping your back, find it difficult to stay still. head, and neck on the mat and your arms This must be overcome to by the side of the body, inhale and lift maintain good balance your legs to a 90-degree angle. during this inversion. EXPERIENCE Point your toes FOR PITTA toward your head. It may take time to for Keep your knees those of a pitta nature to straight and your establish the unfamiliar legs together. muscular interplay required to hold the inversion. Relax your shoulders. EXPERIENCE “This inverted asana creates a flow of FOR KAPHA energy that gathers in the solar plexus.” It may be difficult to raise the heavy kapha body into the inversion, but once achieved, maintaining the position will be easier.

“Focusing on breathing INTERMEDIATE VARIATION during asanas reduces fatigue From step 2, continue lifting by allowing increased your body until your legs are in a straight line with your torso. amounts of oxygen to be Your shoulders and elbows should support your weight. supplied to the muscles.” From time to time, readjust your body by bringing your Keep your hands closer to your shoulders, knees straight. and your elbows a bit closer to each other. To come down from the pose, return to the position in step 2, and then follow step 3. Maintain a constant pressure on your back with your hands. 2 Bring your hands to your buttocks Relax and gently push the body up by your legs. walking your hands toward your lower back. Breathe slowly into your Your hands should abdomen and relax your feet and legs support your back as much as possible. Keep most of your and point upward. weight on your elbows and very little on your neck and shoulders. 3 To come down from the pose, place your hands palms down on the mat behind your back, then slowly roll down, vertebra by vertebra. NOW MOVE ON TO PLOW

140 YOGA: ASANAS, PRANAYAMA, AND RELAXATION PHYSICAL BENEFITS PLOW • Stretches the back muscles This is a natural continuation of the forward- completely, mobilizing the spine. bending movement of shoulderstand. If you are more experienced performing this asana, • Releases tension in the move straight into it from shoulderstand. shoulder and neck muscles. • Improves digestion and combats constipation. EXPERIENCE Keep your FOR VATA knees straight. Breathing in this asana 1Lie on your back, Point your toes can be difficult with a with your legs together toward your head. narrow vata ribcage. Those and your arms by your of a vata nature should sides. Inhaling, lift your legs, breathe slowly and deeply pelvis, and lower back into before starting. shoulderstand (see pp.138–39). Firmly support your back EXPERIENCE with both hands. FOR PITTA Keep your head With over half of the body’s on the floor. weight on the sensitive neck muscles, those with a Your knees pitta nature should avoid should be straight. ambition and apply the stretch gradually. EXPERIENCE Keep your back FOR KAPHA supported with If breathing becomes your hands. difficult, those with a kapha nature should 2 As you are lifting hold plough for only a your back, continue the few breaths. Then rest movement with steady and repeat. breathing, and bring your legs over your head.

“The weight-bearing INTERMEDIATE VARIATION forward bend of plow If you are able to touch the ground with your feet keeps your spine supple.” when you are performing step 3, lower your arms to the floor behind your back to go into the full position. Try to keep Keep your arms your spine as close to each straight. other as possible. 3 Keeping your legs straight and toes Your back should flexed, stretch your feet down toward still be supported the floor behind you. If your feet touch the ground, lower your arms to the floor behind with your hands. your back. Release the pose by rolling down vertebra by vertebra, with your arms pushing Make sure against the floor for balance. your legs are together. Keep your toes Keep your pointed toward weight on your head. your elbows. NOW MOVE ON TO FISH

142 YOGA: ASANAS, PRANAYAMA, AND RELAXATION PHYSICAL BENEFITS FISH • Corrects any tendency to This counterpose should follow shoulderstand hunch the shoulders. and plow. It relieves any congestion or tension that may have been caused by the previous two • Develops lung capacity. positions, and opens the chest for deep breathing. • Relieves tension and congestion in the lungs. EXPERIENCE 1Lie down on your back with your legs and Keep both FOR VATA feet together. Keeping your knees straight, legs together. place both arms under your body. Your This asana is ideal for hands should be as far as possible under your Make sure your expanding the narrow rib thighs (palms down) and your elbows as far as elbows are close cage of the vata body, possible under your back. together. allowing for greater prana (vital energy) capacity. Put as little Relax While in the weight as possible your throat. pose, breathe with EXPERIENCE a full yogic breath. FOR PITTA on your head. There is a natural limit to this stretch, which makes it ideal for slowing down and relaxing the sharp and ambitious pitta nature. EXPERIENCE FOR KAPHA The fish has a decongestant effect that can help clear any build-up of mucus—a common occurrence in the kapha body.

“Observe how the asanas NECK STRETCH have a rhythmical After fish, practice this pose to release any tension alternation between in your neck. Interlock your fingers behind your head effort and relaxation, and hold your forearms close to your ears. Then, inhale and lift your head, pushing your chin into your pose and counterpose.” chest. On an exhalation, slowly lower your head back to the mat. Avoid moving Keep your legs your torso off straight and side the floor. by side. Ensure your chest is as high as possible. 2 Push your elbows into the ground by bending them. Use them to support your weight and lift your chest until you are half sitting up. Keep your weight on your elbows. Make sure you keep 3 If you can manage to, slowly move your feet together. your head back until it is touching the ground and your chest is expanded. To come down from the pose, lift your head slightly, lower your back to the ground, and relax in corpse pose (see pp.160–61). Slowly roll your head from side to side once or twice, then bring it back to the center. NOW MOVE ON TO SITTING FORWARD BEND

144 YOGA: ASANAS, PRANAYAMA, AND RELAXATION SITTING FORWARD BEND PHYSICAL BENEFITS The sitting forward bend stretches all of the muscles • Restores flexibility to the leg at the back of the body—from toe to neck— and provides an abdominal massage. Perform its and back muscles. counterpose, inclined plane, afterward. • Helps to correct an exaggerated lower back curve. • Tones the digestive organs and helps to regulate the pancreas. EXPERIENCE 1Sit up straight, keeping your legs together FOR VATA and straight out, with your toes pointing upward. Inhale, stretching both arms up Those of a vata nature will over your head, parallel to your ears. Stretch find that holding the your spine upward as much as possible. forward bend will be a helpful exercise to balance their often fidgety nature. EXPERIENCE Align your arms FOR PITTA with your ears. Athletic pitta bodies Keep your often have tight hamstrings. back straight. The deep leg stretch of the forward bend can therefore Point your be a challenge. toes toward your EXPERIENCE knees. FOR KAPHA This exercise is both meditative and stimulating, so will prove a rewarding experience for the stationary kapha nature.

2 Retaining the stretch and SITTING FORWARD BEND 145 pulling the abdomen in, exhale and fold forward from the pelvis, INTERMEDIATE leading with the chest and keeping VARIATION your back straight. If you are comfortable in step 3, try to bring Keep your arms your abdomen as close to your thighs as possible. and body straight. Make sure that you keep your knees as straight as possible. Keep your feet pointing upwards. 3 Bend forward until your hands reach either your shins, ankles, or feet, and stretch your head and spine forward as much as possible. Let your elbows hang loose to release tension in your neck and shoulders. Breathe slowly and deeply. Visualize the top of your head moving toward your feet. Aim to keep your upper back, neck, and head all in one line. Pull your toes toward your head. Let your elbows hang down relaxed. NOW MOVE ON TO INCLINED PLANE

146 YOGA: ASANAS, PRANAYAMA, AND RELAXATION INCLINED PLANE PHYSICAL BENEFITS As a counterpose to the sitting forward bend, • Improves ability to inclined plane contracts and strengthens the same muscles that were stretched in sitting maintain balance. forward bend. Relax in corpse pose afterward. • Strengthens the lower back, leg, and arm muscles. EXPERIENCE 1Sitting on the floor with your legs FOR VATA stretched straight out, place your hands flat behind you with your fingers The vata body makes the pointing backward. Lean back slightly on inclined plane relatively your hands and take a few deep breaths. easy to enter. However, Release your head backward and try to those with a dominant vata bring your shoulder blades together. will find holding the pose more difficult. Relax your legs and feet. EXPERIENCE Your hands should be about Keep your hands, FOR PITTA 12in (30cm) behind you. arms, and shoulders Those of a pitta nature Relax in vertical alignment. should attempt to hold your neck. this pose a little longer than comfortable in order 2 Lifting your hips as high to explore their strength as possible, try to push your and willpower. feet flat into the floor, keeping them together if possible. EXPERIENCE Your knees should be straight, FOR KAPHA and your body in a straight line. Beginners should hold the position Extra motivation may be for 10 seconds; gradually increase needed for those of a the time held to 1 minute. kapha nature to get into the pose, but their naturally strong wrists should help maintain it.

INTERMEDIATE Keep your Make sure that VARIATION hips raised. you keep your leg straight. Starting from step 2, inhale and lift your left leg straight up. Exhale, and lower your Keep your leg, then repeat the action two more times. foot flat on Repeat three times on the other side. the mat. Your hands and shoulders should be vertically aligned. Your feet should be shoulder-width apart. Arms out on either 3 To release the position, sit down on the side of your body. ground and shake out your wrists. Stretch your arms straight out in front and slowly roll down onto your back. Relax in corpse pose (see pp.160–61). Keep your “Hold the asana knees straight. comfortably but firmly. Try to keep your feet This requires finely tuned from turning outward. muscle control.” NOW MOVE ON TO COBRA

148 YOGA: ASANAS, PRANAYAMA, AND RELAXATION PHYSICAL BENEFITS COBRA • Rejuvenates the nerves and Visualize the smooth, supple movement of a muscles of the spine. snake as you slowly stretch your spine up and back, vertebra by vertebra. Cobra should be • Alleviates menstrual pains. followed by child’s pose. • Relieves kyphosis—excess curvature of the upper spine. EXPERIENCE Point your toes FOR VATA away from you. Those with a vata body 1Lie on your front with your legs together. Bend your elbows should take care not to Bring your forehead to the ground. Place so that they are in compensate for a lack of your hands flat on the floor, palms downward. mobility in the upper back Make sure your fingertips are in line with the toward your body and by putting pressure on the top of your shoulders. lower back. point slightly upward. EXPERIENCE “You are as young as your FOR PITTA spine is flexible.” Those with a pitta body CHINESE PROVERB have superior arm trength, but should make sure their elbows remain close to the body near the kidneys. EXPERIENCE Keep your Relax FOR KAPHA feet together. your legs. For added motivation, those of a kapha nature should visualize how well this asana stretches the chest and strengthens the upper back.