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

HOME REMEDIES FOR COMMON AILMENTS “The greater part of the treatment of an Ayurvedic practitioner is by medicinal herbs.” SWAMI SIVANANDA

200 HOME REMEDIES FOR COMMON AILMENTS TREATING COMMON AILMENTS BY DOSHA In Ayurveda, the dosha imbalances causing a disease are treated, as well as the disease itself. For this reason, it is important to consider dominant or elevated dosha(s) when choosing remedies. Ailments as imbalances VATA Herbs and spices are essential to support the body’s If vata is dominant in your constitution, functions according to Ayurveda, and so Ayurvedic or you have elevated vata, be careful to home remedies use high dosages of these ingredients avoid anything that increases dryness, to correct imbalances in the body. lightness, movement, and cold, and is pungent, bitter, and astringent, because Elevation of any of the three doshas can cause this will elevate vata further. any disease, but many diseases are commonly caused by the elevation of one or more specific dosha(s) AILMENTS (see right). How a disease presents itself is dependent on the constitution of the individual. By examining Vata is most commonly involved in the symptoms of a disease in a specific person, an bone and joint problems, head colds, experienced Ayurvedic practitioner can determine heart disease, diseases of the colon, which dosha(s) and qualities are involved, and urinary and genital tract, and any prescribe a suitable remedy for that person. type of trauma. Many common ailments cause similar problems in people of all constitutions; in these cases, there are general remedies that can be used. For example, the term “common cold” already points to the quality “cold”; therefore, any remedy that is heating will help. Choosing the right remedy The dosha that is In the remedy lists that follow, some remedies are dominant in your constitution, listed as “for all doshas” if they are suitable for everyone. or that is imbalanced in your body, The other remedies will be listed as only for one or will affect the symptoms you have two doshas; this means they are only meant for those and remedies you should use. whose constitution is mainly made up of those doshas (e.g., if it says for pitta and kapha only, it should not be taken by someone with dominant or elevated vata). If the home remedies in this chapter do not help you, we advise that you seek professional medical advice.

KAPHA TREATING COMMON AILMENTS BY DOSHA 201 If kapha is dominant in your THE HEALING constitution, or you have elevated kapha, POWER OF PLANTS be careful to avoid anything that is sweet salty, and sour, and increases heaviness, Ayurveda holds medicinal cold, oiliness, moisture, and stickiness, as plants in high regard because this will elevate kapha further. they contain the cosmic energy of the sun, which in Ayurvedic AILMENTS philosophy is the greatest known source of healing power, Kapha is most commonly involved and store the healing potency in diseases of the respiratory tract and of moonlight. They convert stomach, head colds, diabetes, slow valuable inorganic earth salts, metabolism, and any condition where chemicals, and minerals into there is heaviness, increased mucus, organic matter, making them blockage, swelling, and excess tissue. more readily accessible to human physiology. They are PITTA made up of the five elements earth, water, fire, air, and If pitta is dominant in your ether, and affect every cell constitution, or you have elevated of the body. pitta, be careful to avoid anything that increases heat, lightness, oiliness, and ! IMPORTANT NOTE is pungent, sour, and stimulating, as this will elevate pitta further. Use long Seeking professional medical pepper instead of ginger or black pepper. advice will aid the diagnosis of ailments and the prescription AILMENTS of remedies and dosages. When using the remedies in this Pitta is most commonly involved in book, follow the preparation and diseases of the skin, blood, eyes, liver, dosage instructions carefully. stomach, and small intestine, and any If any remedy appears to make condition with increased acidity. the ailment worse, or fails to improve an ailment after 3 days, stop using it and seek professional medical advice. If you are pregnant or treating a child, always seek professional medical advice before using any remedy. Reduce dosages by 1/2 when treating a child.

202 HOME REMEDIES FOR COMMON AILMENTS MEASUREMENTS HOW TO PREPARE Throughout the chapter, HOME REMEDIES small quantities are given in teaspoons for ease. Many of the remedies described in this book are simple to use. Instructions on how to prepare • 1/4 tsp 1⁄28oz (1g) and administer more complex or less familiar remedies are given here. • 1/2 tsp 1⁄14oz (2g) • Level tsp 3⁄28oz (3g) • Heaping tsp 1⁄6oz (5g) DECOCTIONS PASTES COLD EXTRACTS This is an extract made by boiling herbs This smooth mixture is made by A cold extract is the filtered water of an or spices in water. Plant chemicals combining ground spices or ground herb or spice soaked in water overnight. diffuse into the water and become dried herbs with a liquid such as water It can be consumed or applied locally. concentrated as the liquid boils. or oil. A paste should be applied locally, Decoctions can be consumed, applied and left in place for 20–30 minutes 1Use 1 part ground herb or spice locally, or used for a bath. before being washed off. with 8 parts water. (If you are using whole or solid parts, double the 1Mix 2oz (60g) ground herb or 1Mix 1 part ground spices or quantity of the herb.) spice with 4¼ cups water. If you are ground dried herbs with ¼ part using whole or solid parts, double water or ½ part oil. 2 Steep in cold water overnight or the quantity of the herb. for at least 8 hours, then strain the 2 You can keep the paste in a liquid and discard the herb. 2 Boil until only 1 cup liquid jar for 24 hours. Pastes are most remains, then strain the liquid effective when used immediately. and discard the solid parts of the herb or spice.

HOW TO PREPARE HOME REMEDIES 203 “Ayurveda is a perfect science of life and consists of a body of most remarkable knowledge on medicinal herbs and therapeutic roots.” SWAMI SIVANANDA PILLS & LOZENGES POULTICES AYURVEDIC INGREDIENTS These are small, solid balls made from Made from herbs, poultices are applied ground herbs or spices and a sticky locally to the skin and held in place with According to the ancient substance. Pills should be swallowed, a bandage for an hour or more. Either scripture by Charaka, and lozenges sucked or chewed. use fresh, whole leaves, or make the Ayurvedic principles can leaves into a paste (see below). If using be applied to any plant 1Combine 1 part ground herbs or whole leaves, skip straight to step 2. with known therapeutic spices to ¼ part honey, ghee, or oil. properties, but plants grown 1Crush fresh leaves and/or solid locally are most effective. 2 Roll on a dry clean surface until parts of a plant to a pulp in a you have a solid pill or lozenge. mortar. Add a small amount of Remedies in this chapter use water to bind the leaves into a paste, some plants from the ancient if necessary. If using dried leaves, Indian scriptures. Most can boil them in water for 5 minutes to now be found throughout the unlock the active ingredients. Then, world in good supermarkets, drain the boiling water and crush Indian grocery stores, health the leaves into paste. food stores, or online. 2 Apply a thick layer of poultice • Tulsi—this plant is also (paste or whole leaves) locally, known as holy basil. The then cover with gauze and leaves can be used to secure with a bandage. make a tea, or the juice from them extracted. 3 Leave the poultice in place for 1–2 hours, or overnight if possible, • Long pepper (pippali)— then remove the coverings and rare in European cuisine, it wash the affected area. is widely available in Indian grocery stores. • Psyllium husk—this powder is made from the outer coating of seeds from the psyllium plant.

204 HOME REMEDIES FOR COMMON AILMENTS REMEDIES FOR COMMON AILMENTS This section includes a variety of common acute and chronic ailments. The remedies given relieve specific symptoms and are not intended as a substitute for professional treatment of chronic disease. It is best to use one remedy for a specific condition at a time. Anemia • Boil 1 cup water with 1 tsp ground YOGA cardamom and 1 tsp ground cinnamon These remedies should be used and drink three times a day. • Practice deep breathing, sun salutation, alongside professional treatment. shoulderstand, and forward bend. FOR ALL DOSHAS Cholesterol, high Earache • Boil 1/2 cup rice with 2 tsp fenugreek These remedies aim to help lower Earaches often heal in a few days seeds, 1/4 tsp salt, and 1 tbsp ghee. Eat cholesterol. Seek professional medical without treatment. These remedies once or twice a day, ideally for advice before using them. help alleviate pain and speed recovery. breakfast and lunch. Omit the salt if you have high blood pressure. FOR ALL DOSHAS FOR ALL DOSHAS • Take 1/2 tsp turmeric with 1 tbsp cane • Take ½ tsp fenugreek seeds daily. • Press the juice from fresh ginger and sugar and 1 tsp ghee three times a day. apply a drop to the ear as needed. FOR VATA & KAPHA ONLY Anxiety • Apply a drop of tulsi oil, marjoram • Use chile generously in your meals. oil, or dill oil to the edge of the Anxiety in times of stress is normal, ear canal as needed. and can be alleviated with these Diabetes remedies. Sustained anxiety Fatigue requires professional treatment. These remedies aim to help lower blood sugar. Seek professional Sustained tiredness can be caused FOR VATA & PITTA ONLY medical advice before using them. by lack of sleep, stress, or a medical If you have poorly controlled condition. These remedies aim to • Boil ¾ cup milk with 1 tsp cane sugar, diabetes, avoid honey. help you feel more energized. If 1 tsp fennel seeds, and 2 threads saffron. fatigue persists, seek professional Drink the mixture warm, taking ½ cup FOR ALL DOSHAS medical attention. twice daily. FOR KAPHA ONLY • Drink 1 tsp lemon juice with 1/2 tsp FOR ALL DOSHAS honey three times a day. • The best anxiety remedy for dominant • Peel coriander seeds by rolling them in or elevated kapha is physical exercise. • Make a decoction of 1 tbsp ground paper towels and use the peeled seeds turmeric, 3 bay leaves, and 1 tbsp to make a tea. Drink 1 cup of the tea Bad breath fenugreek seeds and drink 1/2 cup before as needed. each meal; or take these herbs in the Mostly caused by poor oral hygiene, same proportions with honey before FOR VATA & PITTA ONLY persistent bad breath may require each meal. professional medical advice. • Boil ½ cup milk with 1 tsp almond DIET butter, 1 tsp cane sugar, and a pinch FOR ALL DOSHAS saffron and ground ginger. Drink one • Eat spinach, lettuce, cabbage, tomatoes, or two times a day. This is helpful if you • Chew 2 cloves up to three times a day. coconut, leafy vegetables, and sour fruit. have had weight loss. • Avoid eating rice, sugar, sweet fruits, and all starchy foods.

REMEDIES FOR COMMON AILMENTS 205 Fever emotionally), especially in summer. FOR VATA & KAPHA ONLY These remedies are also helpful for If a fever (constant or remittent) lasts hot flushes during menopause. • Apply a heated mixture of 2 tbsp for more than 3 days, seek medical sesame oil with 1 tsp cardamom advice, or earlier if the fever worsens FOR ALL DOSHAS and 1/2 tsp ground cinnamon to or is joined by other symptoms (such the forehead. as vomiting). Seek medical advice for • Make a decoction of 2 tsp fried ground fever in children. fenugreek seeds and drink 1 cup up to Nosebleed three times a day. For vata and pitta, FOR ALL DOSHAS add 1 tsp ghee. Seek immediate professional medical treatment for nosebleeds caused by a • Eat or chew 3 black peppercorns, • Massage the body with dried ground head injury, with excessive bleeding, 5–10 basil leaves, and 5 neem leaves fennel seeds. or those lasting more than 20 minutes. (ideally fresh) up to three times a day. FOR VATA ONLY FOR ALL DOSHAS • Boil 3–4 cloves in 4¼ cups water for 30 minutes and drink in small sips • Take 1–2 tsp pure ghee a day. • Carefully apply juice of fresh throughout the day. cilantro leaves to the nostrils with FOR PITTA ONLY your little finger. Headache • Take 3–4 tsp pure ghee a day. • Make a paste of ground basil seeds and These remedies aim to alleviate pain carefully apply into the nostrils with from minor headaches. If headaches Heat in the head your little finger. return regularly, seek professional medical advice. This is a feeling of heat that only Urinary tract affects the head. infection FOR ALL DOSHAS FOR ALL DOSHAS See a doctor if your symptoms don’t • Drink 1 cup hot water with 2 tbsp improve in a few days. lemon juice in the morning and before • Rub castor oil onto the soles of the feet going to bed. at night. FOR ALL DOSHAS • Drink lime juice sweetened with cane Insomnia • Drink 4 tsp of a decoction of tulsi seeds sugar, 1/4 tsp ground cardamom, and a twice a day. pinch of black pepper three times a day. Use these remedies to help you get to sleep and stay asleep at night. • Take ¼–½ tsp ground green cardamom • Apply camphor oil to the head as in 1 tsp ghee up to three times a day. needed. FOR VATA & PITTA ONLY • Drink 1 cup cold extract or decoction of FOR VATA & KAPHA ONLY • Boil ½ cup milk with ½ tsp nutmeg, equal parts fennel and coriander seeds, 1/2 tsp almond milk, and 1/2 tsp or eat 1 tsp fresh cilantro up to three • Apply 1 tbsp grated ginger mixed cane sugar. Drink 30 minutes before times a day. with 1 tsp honey to the tender area going to bed. as needed. Weight loss FOR KAPHA ONLY • Apply a paste of ground black Weight loss can be caused by a cardamom or a black pepper poultice • The best insomnia remedy for kapha variety of problems. Seek professional to the forehead as needed. constitution or elevated kapha is medical advice for serious weight loss physical exercise. (more than 5 percent bodyweight) if AVOID you have not had a recent period of Migraine stress and/or an eating disorder. • Drinking black tea and coffee • Working too hard or late at night Migraines are headaches with FOR ALL DOSHAS • Straining the eyes throbbing on one side of the head. • Stress They can cause nausea, vomiting, • Mix 2 tsp tulsi leaf juice with 1 tsp and sensitivity to light and sound. honey and take three times a day for Heat & hot flushes at least 1 month. FOR ALL DOSHAS Those with dominant or elevated pitta can feel overheated and should • Mix 2 threads saffron with 1 tsp ghee take care to keep cool (physically and and apply into each nostril up to three times a day.

206 HOME REMEDIES FOR COMMON AILMENTS REMEDIES FOR RESPIRATORY TRACT AILMENTS These remedies will help alleviate symptoms of ailments affecting the respiratory tract. For acute conditions that involve phelgm and mucus, follow the kapha diet by avoiding kapha-elevating foods (for more information, see pp.80–83). Asthma Common cold Cough This condition can be caused by any Rest, sleep, and hydration are best. Rest and hydration are best. These dosha, but kapha is most commonly These remedies will help support remedies aim to support the healing involved. These remedies add relief the healing process and alleviate process and alleviate symptoms. If to conventional treatment. symptoms. Only treat children after your cough lasts longer than 3 weeks, seeking medical advice and under seek professional medical advice; FOR ALL DOSHAS medical supervision. children should be assessed after 1 week. Only treat children after • Make pills using 2 tsp ground cloves FOR ALL DOSHAS seeking medical advice and under and 1 tsp honey. Take 2 pills three medical supervision. times a day. • In the early stages, drink tulsi tea or ground ginger and coriander tea Productive cough • Mix 1 tsp tulsi leaf juice with 1/2 tsp as needed. ground black pepper and drink 2 tsp These remedies aim to alleviate coughs three times a day. • Eat 2–3 dates and drink 1 tsp that produce mucus or phlegm. lemon juice in warm water • Drink 1 cup orange or lemon juice twice a day. FOR ALL DOSHAS with 1 tsp honey. FOR VATA & KAPHA ONLY • Take 1 tsp honey three times a day, Bronchitis with 1 tsp lemon juice or tulsi leaf • Steep 1 tsp ground black cardamom juice. Honey is drying and should Seek professional medical advice in 1 cup hot water and drink it up to only be taken as long as the cough if your cough lasts longer than three times a day. is productive. If required, 1 tsp 3 weeks, you have a fever for more licorice, salt, or sugar counteracts than 3 days, you have chest pains FOR PITTA ONLY its dryness. or difficulty breathing, or you have repeated bouts of bronchitis. • Steep 1 tsp ground green cardamom • Make a decoction of long pepper in 1 cup hot water and drink it up to and cinnamon. For vata or pitta, FOR ALL DOSHAS three times a day. add 1/2 tsp cane sugar. Drink 2 tbsp two to three times a day. • Chew on mint leaves. DIET • Apply a poultice made with mustard • Make a lozenge (see p.203) out of 1 tsp • Follow a kapha diet (see pp.80–83). honey with 2 tsp ground cloves, or 1 tsp seeds to the chest. For vata and kapha, ground ginger and 1 tsp ground leave it on as long as needed. Those AVOID green cardamom. Take as needed. with dominant or elevated pitta should wash off after 10 minutes. • Exposure to wind and cold, particularly FOR VATA & KAPHA ONLY of the head DIET • Take 1 tsp honey with 1 tsp black pepper CHILDREN three times a day. • Follow a kapha diet (see pp.80–83). • Drink tulsi tea up to three times a day.

REMEDIES FOR RESPIRATORY TRACT AILMENTS 207 FOR PITTA ONLY ranging from the common cold black pepper, and warm water to the to bronchitis. forehead and temples. • Take 1 tsp honey with 1/2 tsp long pepper three times a day. FOR ALL DOSHAS DIET Non-productive cough • Boil 2 tbsp garden cress seeds with 1 tsp • Follow a kapha diet (see pp.80–83). long pepper and 1 tsp tulsi, and mix These remedies aim to alleviate with 1 tsp cane sugar. Filter and drink Sore throat dry coughs. ½ cup up to three times a day. Symptoms usually subside in less FOR ALL DOSHAS FOR VATA & PITTA ONLY than a week. These remedies aim to help soothe pain and speed recovery. • Mix 1 tbsp fresh ginger juice with 1 tsp • Take 1/8 tsp black pepper with 1/2 tsp Seek professional medical attention raw cane sugar and drink. Perform a sugar, or, for pitta, with 1/2 tsp ghee. if a sore throat lasts for longer than steam inhalation afterward. (Lean over a a week, or if you also have a very bowl of hot water and cover the head FOR KAPHA ONLY high temperature. with a towel for 20–30 minutes.) • Take 1/8 tsp black pepper with FOR ALL DOSHAS • Mix 1 tsp ground fennel seeds, 1/2 tsp 1 tsp honey. licorice, and 1/2 tsp rock candy. Add • Gargle hot water mixed with either 1 tsp of the mixture to 1 tsp honey and DIET 1/2 tsp rock salt or 1 tbsp lemon juice. take three times a day. • Follow a kapha diet (see pp.80–83). FOR VATA & KAPHA ONLY FOR VATA Runny nose • Gargle tea made from 1/2 tsp • Dissolve 1 flake rock salt in your mouth chile flakes. as many times a day as you feel A runny nose is often associated comfortable. Do not use if you have with a cold. These remedies aim to Sore throat with high blood pressure. alleviate symptoms. Seek professional hoarseness advice if a runny nose persists to the CHILDREN extent that it is affecting your quality FOR ALL DOSHAS of life. • Heat 4–8 threads saffron in • Make a lozenge (see p.203) using 1 tsp 1 cup milk and divide into three to FOR ALL DOSHAS honey and 2 tsp long pepper, and take four portions. Use in single portions as needed. throughout the day. • Crush 1 tsp caraway seeds in a mortar, put in a cloth, and inhale the essential • Drink 1/4 tsp turmeric in 1 cup hot milk Mouth ulcers oils as needed. with ½–1 tsp cane sugar. Ulcers can be uncomfortable, but • Heat ½ tsp ground turmeric in 1 cup Voice loss generally clear up themselves with milk and drink twice a day. time. These remedies aim to soothe This usually heals within a couple them and speed up recovery. Try Sinus headache of weeks, and these remedies will one of these remedies at a time. speed the process. Seek professional This is felt as a dull, throbbing pain medical advice if it persists for more FOR ALL DOSHAS in the upper face. It is often caused than 2 weeks, if you find it too by a cold. If you have a particularly painful to swallow food, or if you • Apply a honey or almond paste up to bad headache, or one that lasts a day get repeated bouts. three times a day. or more, seek professional medical advice. FOR ALL DOSHAS • Gargle fresh cilantro leaf juice up to three times a day. FOR ALL DOSHAS • To protect your vocal cords from strain, make a lozenge (see p.203) out of 1/4 tsp • Gargle fresh mint juice up to three • Inhale a pinch dry ground ginger ground ginger mixed with honey. times a day. or eucalyptus or cinnamon oil in each nostril. • If your voice or throat is hoarse, use Respiratory tract cane sugar and water instead of infections FOR VATA & KAPHA ONLY honey. Gargle the mixture with 1 tbsp sesame oil. These remedies give relief to • Apply a paste of ground ginger or respiratory tract infections a mixture of equal parts cinnamon,

208 HOME REMEDIES FOR COMMON AILMENTS REMEDIES FOR DIGESTIVE TRACT AILMENTS There is no physical health without a healthy digestive tract—this is seen in the importance of agni (digestive fire) and digestion in the creation of dhatus (tissues) and ojas (immunity) in the body (see pp.26–27). These remedies bring quick relief to many minor ailments. Appetite loss Constipation Diarrhea These remedies are intended This should be corrected as soon as These remedies support medical for those who have a loss of possible. Alongside a proper diet, treatment and help maintain good appetite but when food is still these remedies will help. agni (digestive fire). Seek professional required, such as in times of stress. medical advice if you have no appetite Loss of appetite due to disease is FOR ALL DOSHAS and experience weight loss, if your serious, and and should be treated stool is dark and smelly (this may only under professional medical • Drink a glass of hot water early indicate bleeding), or the diarrhea supervision. in the morning; for vata and kapha, doesn't go away within 3 days. Always add a pinch rock salt. (Omit salt if seek professional medical advice FOR ALL DOSHAS you have high blood pressure.) before treating a baby or child, and only use these remedies under • Drink 1 tbsp lemon juice or 1/2 cup • Soak 1 part psyllium husk in 6 parts professional medical supervision. buttermilk with a pinch of rock water and drink 1/2 cup three to four salt up to three times a day. times a day. FOR ALL DOSHAS (Omit salt if you have high blood pressure.) • To support peristalsis, soak dill seeds • Take 1/2 tsp ground ginger with 1/2 tsp in water overnight and take 1 tsp caraway seeds and 1 tsp jaggery twice • Drink 1 tbsp lemon or ginger seeds before every meal. a day; or take 1 tsp cane sugar in 1 tbsp juice with 1/2 tsp honey up to lemon juice twice a day. three times a day. FOR VATA & PITTA ONLY • Take 1/2 tsp ground coriander, 1/4 tsp • Take ½ tsp black pepper with raw • Drink 1 cup aloe vera juice in the ground cumin, a pinch of ginger, and cane sugar up to three times a day. morning and evening. a pinch of salt in 1 cup warm water Drink a glass of warm water after throughout the day. (Omit salt if you taking the pepper. • Before going to bed, drink 1 cup have high blood pressure.) lukewarm water or warmed milk Colitis or mixed with 3 tsp melted ghee. • To support stool formation, soak irritable colon 1 tsp psyllium husk in 1 cup water and DIET drink three times a day. This remedy can be used in addition to professional medical treatment • Increase the amount of vegetables DIET and dietary advice. that you eat. • Eat walnuts, poppy seeds, and soaked FOR ALL DOSHAS • Figs, plums, raisins, prunes, fenugreek seeds. dates, grapes, leafy vegetables, • Mix equal parts sesame oil, ghee, licorice, linseed, and molasses are • Drink buttermilk and pomegranate juice. turmeric, and honey and take all beneficial. 2 tsp three times a day. CHILDREN • Drink buttermilk. • Give the affected child a pinch of nutmeg YOGA and 1/4 tsp ground ginger in some ghee. • Practice deep breathing, sun salutation, shoulderstand, forward bend, and cobra.

REMEDIES FOR DIGESTIVE TRACT AILMENTS 209 Flatulence & • Avoid eating sour fruit, pungent spices, salt immediately before each meal. bloating (Omit salt if you have high blood and yogurt. pressure.) This is most often a sign that vata is elevated, so these remedies are Gastritis with • After heavy meals, drink a black intended to help pacify vata. stomach pain pepper decoction. FOR VATA & KAPHA ONLY Sometimes gastritis occurs with stomach FOR PITTA ONLY cramps. In such cases, use these remedies • Take ½ tsp ground ajwain, ½ tsp to alleviate pain. • After a heavy meal, drink a long ground ginger, and a pinch black pepper decoction, or take 1 tsp ground salt in 1 cup warm water before every FOR ALL DOSHAS cumin boiled in 1 cup buttermilk with meal. (Omit salt if you have high blood a small amount of vegetable oil and a pressure.) • Drink a decoction of ground cloves. pinch of rock salt. (Omit salt if you have Clove reduces inflammation and acts high blood pressure.) DIET as a local anesthetic. FOR PITTA & KAPHA ONLY • Long pepper, lemon, coriander, Heartburn or fresh or ground ginger, mint, black acid reflux • Eat a bit of ground long pepper with pepper, fenugreek seeds, fennel, honey immediately before every meal. nutmeg, tulsi, turmeric, ajwain seeds, Try using the following remedies aniseed, caraway seeds, cardamom, when you have an empty stomach DIET chamomile, cinnamon, cloves, and after meals. Seek professional cumin, bay leaves, and dill seeds medical advice if you experience • Use plenty of spices when cooking are all beneficial. persistent heartburn over 3 weeks. meals. For vata and kapha, black cardamom is especially beneficial. BABIES FOR ALL DOSHAS For pitta, bitter herbs, such as turmeric, are beneficial. • Apply warm dill seed oil or castor oil • Drink 1 cup pomegranate juice around the navel. mixed with 1 tsp honey up to three YOGA times a day. Gastritis • Practice asanas and 3 minutes of • Take 1 tsp ground cumin with honey deep breathing each day. These remedies can help reduce in equal parts up to three times a day. stomach acidity and increase agni Nausea (digestive fire). Seek professional Indigestion & weak medical advice if symptoms last agni (digestive fire) Severe nausea and vomiting require more than 3 days, or if the pain immediate professional medical is worsening. Try these remedies on a daily basis to attention. These remedies can be increase your well-being. See also diet used in cases of mild nausea. FOR ALL DOSHAS for agni on pp.84–85. Seek professional medical advice if you get indigestion FOR ALL DOSHAS • Made a pill from 1/4 tsp ground regularly or if the pain is worsening. ginger, 1 tsp ghee, and 1 tsp jaggery, • Eat 1/2 tsp fresh ginger mixed with 1 tbsp and take it 15–30 minutes before FOR ALL DOSHAS lemon juice and a pinch of rock salt as every meal. needed, but no more than once every • Drink 1 tbsp lemon juice and 1 tsp ginger 10 minutes. (Omit salt if you have high FOR VATA & KAPHA ONLY juice in 1 cup warm water with 1 tsp blood pressure.) honey every morning. • Eat 1 tsp ajwain immediately after meals. • Drink a strong tea or decoction • Eat a bit of ginger-raisin chutney (see of caraway seeds, coriander seeds FOR PITTA ONLY p.110) immediately before every meal. (can also be chewed), fennel, or mint as needed. • Eat 1 tsp turmeric after every meal. FOR VATA & PITTA ONLY DIET • Chew 1/4 tsp coriander seeds. • Eat carrots, coconut, soaked fenugreek FOR VATA & KAPHA ONLY seeds, leafy vegetables, and mung dhal. • Eat 1/2 tsp fresh ginger with a pinch of • Drink lemon juice in warm water.

210 HOME REMEDIES FOR COMMON AILMENTS REMEDIES FOR AILMENTS OF THE EYES, HAIR, SKIN, AND TEETH This section includes ailments that affect the eyes, hair, skin, and teeth. Most remedies here are intended to alleviate the symptoms of the listed ailments. Some, such as many for the eyes and teeth, are general practices to improve general health and function. Eyes Hair loss • Apply a paste of dill leaves to the affected area, or slowly heat 5–10 The eyes have a strong connection Temporary hair loss can be caused dill leaves in 1 cup sesame oil to the dosha pitta. The following by stress, illness, or treatment. These and apply. remedies can be used to help remedies aim to help alleviate hair improve vision. loss. Seek professional medical advice Acne if you have sudden hair loss, are FOR ALL DOSHAS losing hair in clumps, or your head These remedies aim to alleviate itches or burns. minor acne. Seek professional • Soak 2 threads saffron in 2 tbsp medical advice if you think you rosewater overnight and use the FOR ALL DOSHAS have severe acne. solution as eye drops. • Make a paste from fenugreek leaves FOR ALL DOSHAS • Drink 2–4 tsp fresh fennel juice daily. and apply to the scalp. • Apply 1 tsp ground turmeric FOR VATA & PITTA ONLY • Make a paste from roasted, ground mixed with 1/4 tsp lemon juice fenugreek seeds and apply to the scalp. or 1/2 tsp honey to the affected area. • Take 1 tsp ghee mixed with 1/4 tsp Wash off after 30–60 minutes. chickpea flour and 1/4 tsp cane sugar. • Make a cumin paste and then apply Skin as a face mask. Conjunctivitis Skin, blood, and pitta have a close • Apply a paste of crushed caraway Take these remedies alongside connection. Anything that is bitter seeds with water or sesame oil. conventional medical treatments. and cooling is often helpful, as these Seek professional medical advice pacify pitta. Fenugreek, ground • Apply a paste of nutmeg, ground if symptoms persist for more than turmeric, and neem can be taken turmeric, and black pepper. 2 days. orally or applied locally to help alleviate skin problems. Complexion FOR ALL DOSHAS Abscess These remedies are intended to • Boil 1 part ground turmeric with improve complexion and rejuvenate 10 parts water, let it cool, then soak These remedies are intended to your skin. a cotton ball in it and apply to the eye. ripen an abscess or pimple and should be used under the supervision FOR ALL DOSHAS • Steep 1 tsp ground cumin in 1 cup hot of a medical professional. water. Apply the solution to the eye in • Make a paste from soaked fenugreek an eye bath cup. FOR ALL DOSHAS seeds and use it as a face mask. • Apply a decoction of coriander or juice • Apply a poultice made from black • Apply milk mixed with a pinch of fresh cilantro to the eyes using a pepper to the affected area. of nutmeg to the skin up to three cotton ball. times a day. • Apply a drop of honey to the eyes • To clear skin, add some saffron to two to three times a day using a body lotion or apply a poultice made cotton ball. from saffron.

REMEDIES FOR AILMENTS OF THE EYES, HAIR, SKIN, AND TEETH 211 Dry, cracked skin Skin irritation or rashes Toothache These remedies aim to alleviate Rashes usually subside in 1–2 days. These remedies are mainly antiseptics dry skin. If problems persist, seek Seek professional medical advice if a and will relieve pain caused by a professional medical advice. rash persists for more than 3 days, or toothache. Seek professional medical if it is accompanied by a fever. treatment if the toothache lasts more FOR ALL DOSHAS than 2 days. FOR ALL DOSHAS • Apply 1/2 tsp ground turmeric mixed FOR ALL DOSHAS with 1 tsp ghee or castor oil. • Apply aloe vera gel with ground turmeric or a paste made from • Chew 2 cloves up to three times a day. Hives ground turmeric to the rash; remove • Apply clove oil on a cotton swab to the after it dries. Do this three to four Rashes usually subside in 1–2 days. times a day. (It is best to use aloe vera affected area. (Warning! Do not apply Seek professional medical advice if gel with no added citric acid, as the for too long, as it can cause ulcers.) a rash persists for more than 3 days. acid counteracts the cooling quality of the aloe.) • Brush teeth with ground black pepper FOR ALL DOSHAS or Trikatu (a mixture of equal parts • Apply a wet poultice made with ground ginger, black pepper, and • Take 1 tsp ajwain seeds mixed ajwain paste to the affected area. long pepper). Alternatively, make a with 1 tsp cane sugar after two decoction of Trikatu and gargle it. of your daily meals. • Apply a paste made of fresh garden cress leaf to the affected area. FOR VATA & KAPHA ONLY • Boil 1 tsp mint and 2 tsp cane sugar in water and drink 1 cup • Apply a paste of ground cumin or add • Gargle mustard oil with a pinch salt. up to three times a day. 2 tbsp cumin to your bath water. • Gargle a decoction of black cardamom. Insect bites & stings • Apply a paste made from ground green cardamom seeds. Usually bites and stings take only a few hours or days to heal. Seek FOR VATA & KAPHA ONLY professional medical advice if a sting covers 2in (5cm) or more, if it • Apply a warm paste of ground black becomes infected, or if it doesn't cardamom and water, but do not apply improve after 3 days. to the face. FOR ALL DOSHAS Teeth • Use tulsi oil, eucalyptus oil, Oral hygiene is seen as an integral and neem oil as mosquito part of daily hygiene in Ayurveda. repellents. Use the following remedies to keep your teeth healthy. • Rub bites with tulsi leaves. • Mix 1 tsp ground cumin with FOR ALL DOSHAS 1 tsp ghee and apply the mixture • Chew neem leaves daily. (Neem is to the bite. This reduces pain an antiseptic.) and swelling, and counteracts the toxin. • Eat a bit of sour food at the end of every meal. (The acid helps to keep • For wasp or bee stings, apply your teeth clean.) a poultice of crushed bay leaves. • Rinse your mouth with salt water Itching every morning. Itchy skin can be caused by any • Rinse your mouth with water of the doshas, most frequently after eating sweet candies or kapha, then vata, and, least sugary foods. often, pitta. • Clean your teeth with neem sticks. VATA & KAPHA • Practice oil pulling (see p.34). • Apply mustard oil or a poultice made FOR VATA & KAPHA ONLY from mustard seeds. • Massage your gums daily with mustard oil mixed with salt.

212 HOME REMEDIES FOR COMMON AILMENTS REMEDIES FOR TRAUMA AND MUSCULOSKELETAL AILMENTS Vata is aggravated by trauma, and pain is a vata function; kapha is most often involved in swelling; pitta causes redness and heat. Many of these conditions require immediate professional medical attention. If you are unsure, always seek professional medical advice. Body pain (general) FOR ALL DOSHAS • Apply 1 tsp ground cinnamon and 1 tsp ginger heated in 1 cup sesame If pain is severe or persists for • Drink 1 cup warm milk with 1 tsp licorice oil as needed. more than 3 days, seek immediate and 1 tsp ginger twice a day. professional medical advice. Numbness in the Burns (minor) extremities FOR ALL DOSHAS These remedies are intended only for These remedies are intended to • For external pain, apply marjoram oil minor burns, and should only be be used alongside professional or ghee, nutmeg paste, or water with used after the affected area has been medical treatment. a warm paste made from crushed held under cold, running water for mustard seeds up to three times a day. 10 minutes. For more serious burns, FOR ALL DOSHAS seek immediate professional medical • Massage the affected area with a advice. Honey is drying and cooling, • Apply fresh mint paste or mint oil. mixture of equal parts camphor oil and while ghee and fenugreek leaves are mustard oil, or ground fenugreek with cooling. This makes them effective at FOR VATA & KAPHA ONLY equal parts mustard oil and cinnamon alleviating pain and helping a burn oil up to three times a day. to heal. • Apply mustard oil mixed with ground chile up to twice a day; make sure to FOR VATA AND KAPHA FOR ALL DOSHAS wash off properly afterward. • For internal pain, take 1/3 tsp black • Apply honey to the burn as needed. Osteoarthritis cardamom, 1/3 tsp ground turmeric, and • Apply a paste of fenugreek leaves to the 1/3 tsp black pepper in 1 tsp ghee up to These remedies are intended three times a day. burn as needed. to alleviate pain and swelling. Always seek professional medical FOR PITTA AND KAPHA • Apply ghee to the burn as needed. advice and use these remedies under professional medical supervision. • For internal pain, take 1/3 tsp green Lumbago & sciatica cardamom, 1/3 tsp turmeric, and 1/3 tsp FOR ALL DOSHAS black pepper in honey up to three These remedies aim to ease lower- times a day. back and leg pain. Seek professional • Mix 2 tsp garden cress seeds with 1 tsp medical advice if symptoms don’t lemon juice, crush in a mortar and Bone fractures & improve after 3 weeks, if pain worsens, pestle, and apply the paste. osteoporosis or if it keeps you from completing daily tasks and responsibilities. • Mix 2 tsp garden cress with Always seek professional medical 1 tsp lemon juice and apply advice for these conditions. In both FOR ALL DOSHAS the mixture to the affected joint. cases, there is loss of the bone dhatu (tissue). The ginger ensures that agni • Apply a poultice made from chile • Massage the affected part of the body (digestive fire) is strong enough to powder as needed. with castor oil. produce new, healthy dhatu.

REMEDIES FOR TRAUMA AND MUSCULOSKELETAL AILMENTS 213 Rheumatism & goes down. For painful sprains, apply a Tired feet rheumatoid arthritis hot water bottle. This remedy will ease pain or These remedies are intended to • Massage the affected area with bay leaf tiredness in the feet. alleviate pain. Both conditions oil or castor oil. indicate the presence of ama (toxins), FOR ALL DOSHAS so be sure to also do practices that Swelling & pain in digest ama and strengthen agni the joints & limbs • Take a warm foot bath containing a bay (see pp.56–57). leaf decoction each day. Pain indicates the involvement of FOR ALL DOSHAS vata, while swelling indicates kapha. Wounds Anything that strengthens agni • Take 1 tsp ground ginger in 1 cup will be helpful (see pp.56–57). If Any wound should be dressed with an yogurt or milk curd up to three times symptoms don’t improve after 3 days, antiseptic and, if serious, medical a day. seek professional medical advice. expertise should be sought. • Boil 1 tsp ground garden cress seeds FOR ALL DOSHAS Fresh wounds in ½ cup milk and take three times a day. • Take 1 tsp turmeric with a pinch of Use these remedies to treat wounds black pepper in honey (honeydew immediately after they occur. • Make a paste with boiled and crushed honey for kapha) three times a day. dill seeds using a mortar and pestle. FOR ALL DOSHAS Apply the paste to the affected area. • Apply a warm paste made from long pepper as needed. • Sprinkle ground turmeric onto the • Apply a warm paste of soaked wound. (It is an antiseptic and will stop marjoram, or take a bath containing • Apply a dry and hot poultice of ajwain the bleeding.) a marjoram decoction. seeds as needed. • Take ¾ tsp ground turmeric mixed with • Take 1/2 tsp ground ginger with 1 tsp • Apply a warm paste made from ground ½ tsp cane sugar three times a day for honey or 1/2 tsp castor oil three times fenugreek seeds as needed. up to 3 days. (It will dissolve any bruising a day after meals. and reduce swelling and pain.) • Apply a paste made from crushed • Massage the affected area with equal cumin seeds as needed. Old wounds parts castor oil and clove oil. • Apply a poultice of tulsi or western basil Use these remedies to treat wounds FOR VATA AND PITTA leaves as needed. that are not healing properly because a scab is not forming effectively. • Take 1/2 tsp ground ginger with 1 tsp • Apply a hot poultice of dill seeds ghee three times a day after meals. as needed. FOR ALL DOSHAS FOR VATA AND KAPHA • Massage the affected area with 1 tsp • Apply a poultice of long pepper with ground ginger or nutmeg mixed with 1 tsp honey. (This increases circulation, • Take 1/4–1/2 tsp ground chile with honey ½ cup warm sesame oil, or 1 tsp ground reduces swelling, and cleans the wound.) up to three times a day. fenugreek with ½ cup mustard oil as needed. • Apply a thin, watered-down paste made • Massage the affected area with castor from turmeric. oil mixed with chile as needed. • Take a warm bath containing a dill seed decoction. • Apply dry ground turmeric. Sprains Tendinitis Infected wounds Swelling is often a sign of kapha, which can be alleviated by heat and Any dosha can be involved in If you think a wound has become dryness. Any trauma aggravates tendinitis. The best treatment is rest, infected, seek professional medical vata, which can be alleviated by heat but you can also use the following advice and use these remedies only and stability. Seek professional remedy. Seek professional medical if approved by the professional medical advice if you are unable advice if you are unable to move the treating you. to move the joint, if the limb gives joint at all. way when you try to use it, or if FOR ALL DOSHAS pain is particularly intense. FOR ALL DOSHAS • Apply a paste of ground ajwain in hot water. FOR ALL DOSHAS • Apply 1 tbsp grated ginger mixed • If there are ulcerations, apply fresh mint with 1 tbsp honey to the tender area • Apply an ice pack until the swelling as needed. juice or mint oil up to three times a day.

214 GLOSSARY OF TERMS GLOSSARY OF TERMS agni The digestive fire; it is required to guna (qualities) Means quality or pitta The dosha that is responsible for all properly digest food, create healthy characteristic. There are twenty major processes of transformation in the body. dhatus (tissues), and produce ojas. physical gunas. For the gunas of the mind, see three gunas, the. prakriti see constitution. ama Undigested food that acts like a toxin. It can be digested (removed) by hatha yoga Focuses on asanas and prana Life energy, required for the body’s healthy agni. pranayama in order to control prana (life motor, organ, and sensory functions. energy) with the aim to control the mind. asana A pose that is used as a physical pranayama The practice of energy exercise during a yoga session. kapha The dosha that gives substance, control through conscious breathing. cohesion, lubrication, and strength ashtanga The classical system by which raja yoga Exercises that involve mental yoga and meditation are practiced. It malas The body’s waste products (stool, control and meditation. literally means “eight steps.” urine, and sweat). rajas (rajasic) One of the three mental Ayurveda The classical Indian medical kapalabhati (lung purification) A yogic gunas. It is the energy of restlessness. system; it encompasses healthy living breathing exercise. and preventing and treating disease. rasayana Restorative herbal karma yoga The practice of selfless preparations that create healthy Ayurvedic water Water boiled for up to service of others. dhatus and increase resilience. 20 minutes and taken hot. It activates agni (digestive fire) and aids digestion. mantra A phase or sound that is used saguna mantra A concrete mantra for meditation or mantra practice. related to a deity. brahma muhurta The time at dawn from 4–6 a.m. when sattva is dominant. nasya Application of oil to the insides of sattva (sattvic) Three mental gunas. It is It is particularly good for yoga, the nostrils either as part of the daily the energy of clarity and harmony. meditation, and spiritual practices. hygiene routine or as a panchakarma treatment. Self, the This is consciousness (often chakra point Points on the body that described as the soul). It is separate from energy can be focused on and channeled neti pot A teapot-shaped vessel used to the mind and physical body. through. They are used for practices such pour salt water into the nostrils to clear as meditation and pranayama. the nasal passages and sinuses. shirodhara A body treatment; oil or buttermilk is poured onto the forehead. constitution A person’s constitution (or nirguna mantra An abstract mantra “prakriti” in Sanskrit). It is determined at relating to the Self. solar plexus The chakra point found conception and is the proportions of the behind the stomach. three doshas in every individual. oil pulling The practice of rinsing the mouth with oil as part of the daily tamas (tamasic) One of the three mental corpse pose The pose used for hygiene routine. gunas. It is inertia and lethargy. relaxation during yoga sessions. ojas The “eighth” tissue, it is one of the third eye A chakra point found in the dhatu The seven body tissues; these substances that anchors prana (life centre of the forehead between the eyes. make up the body’s physical form. energy) in the body and protects the dhatus from the damaging effects of three gunas, the The three qualities dosha Three energies that make up the the doshas. of the mind (sattva, tamas, and rajas). body and mind. If unbalanced (minor imbalances called “irritation” and major panchakarma Body treatments that vata The dosha responsible for all of the called “elevation”), they cause ill health. cleanse the body of excess doshas. body’s movement and sensation.

INDEX 215 INDEX A appetite loss 208 classic oil massage 192 arishtas 196 daily influence of doshas 31 abdomen 191 aromas, inhaling 35 kapha body 25 abdominal breathing 40, 124, 125, 160 art 172 looking after your body 34–39 artha 8 pain remedies 212 abhyanga 192, 195 arthritis 193 pitta body 23 abscesses 210 arugula: kapha spread 95 treatments 192–93, 195 acid reflux 209 asanas 57, 120, 122–23, 214 vata body 21 acne 210 asavas 196 bone marrow 26 ashtanga 214 bones 26, 200 adulthood 31 asthma 206 bone fractures & osteoporosis 212 affirmations, positive 173, 185 astringent foods 63 bowels age 189 autosuggestion, relaxation using 162–63 bowel movements 42, 45 agni 13, 26, 188, 214 avocados evacuating 35, 194 brahma muhurta 33, 214 daily routines and 32 avocado-olive dip 109 breakfast 88, 90–95 digestion and 62 kapha spread 95 healthier lifestyles and 40, 42, 43 drinks for 85 pitta spread 94 breath, bad 204 healthy agni 26–27 vata spread 94 breathing hot water and 35 awareness, of mental state 168–69 abdominal 40, 124, 125, 160 kapha and 81 Ayurveda practice alternate nostril breathing 126–27 massage oils and 38 definition of 8, 214 breathing exercises 43 massages when agni is weak 39 diagnosis 188–91 full yogic breath 125 nails and 191 Ayurvedic water 85, 214 lung purification 128–29 ojas and 85 pranayama 120, 122, 124–25 pitta and 77 B bronchitis 206 the seasons and 31 burns 212 strengthening 56–57 babies, flatulence and bloating butter 67 supporting 84–85 remedies 209 vata and 73 C weak agni 26–27, 49, 209 back, classic oil massage 192 agni drink 85 bad breath 204 caffeine 41 ailments balance 12, 30 camel 151 common 200–01, 204–05 basil 69 cardamom 68 digestive tract 208–09 basti 194, 195 chakras 176, 180, 214 eyes, hair, skin, and teeth 210–11 baths 35, 192 cheese 84 respiratory tract 206–07 bay leaves 69 chest 15, 191 trauma and musculoskeletal 212–13 beets: vata spread 94 child’s pose 150 air element 14, 20 bitter foods 63 childhood 31 alcohol 43 bloating 209 children, ailment remedies 206, 207, 208 almonds blocking therapies 193 chiles 69 almond vegetables 102–03 blood 26 cholesterol, high 204 kheer 116 chutney aloo methi with mango chutney 106 blood letting 194 alternate nostril breathing 126–27 pitta and 201 ginger-raisin chutney 110 ama 13, 35, 89, 214 blood pressure, high 193 mango chutney 106 oil massages and 38 the body cinnamon 69 preparing for panchakarma 195 Ayurveda and 12–13 cleanliness 34, 174 weak agni and 26 body awareness 40 anemia 204 building immunity 26–27 anxiety 204

216 INDEX climate 195 constipation and 208 E cloves 68 diabetes and 204 cobra 148–49 diarrhea and 208 earache 204 coconut: spiced rice vermicelli 90 flatulence and bloating and 209 earth element 15 cold extracts, preparing 202 healthy 60–61 the ego 182 colds 200, 201, 206 indigestion, weak agni and 209 elements, doshas and 14–15 colitis 208 kapha diet 80–81 emesis 194 colon 14, 200, 208 pacifying kapha 55 enemas 194, 195 compassion 40, 67 pacifying pitta 53 ether element 14, 20 complexion 210 pacifying vata 51 exercise concentration, improving 192 pitta diet 76–77 conjunctivitis 210 respiratory tract infection and 207 agni and 56 constipation 208 sattvic diet 64–65 healthier lifestyles and 41, 43, 45 constitution 188, 214 sinus headache and 207 kapha and 54 strengthening agni 57 pitta and 52 revealing your 16–19 vata diet 72–73 vata and 50 contentment 174 digestion eyes 191, 201 cooking at home 88–89 improving 84 eye bath 193 coriander 68 remedies for ailments 208–09 preserving healthy eyesight 193 corpse pose 160, 214 three phases of 62 refreshing 35 coughs 206–07 dinner 88, 108–13 remedies for 210 crow 154–55 healthier lifestyles and 40, 41, 42, 43 soothing irritated 45, 193 crumble, fruit 115 dip, avocado-olive 109 cucumber discipline 175 F discs, slipped or worn 193 pitta spread 94 diseases 48–49 face, classic oil massage 192 raita 101 elevation of doshas and 200 fall 31 cumin 69 treating ailments 200–213 fasting 45, 57, 84 baked cumin potatoes with zucchini doshas 12, 14–15, 214 daily influence and routine 31, 32–33 for health 86–87 and hummus 98–99 diseases and 48–49 vata and 73 curd 84 gunas and 167 fatigue 204 curry leaves 69 imbalances 188 fats 26, 75, 79, 83 pacifying with body treatments feet 192, 213 D fennel seeds 68 192–93, 195 fenugreek 69 dairy 64, 75, 79, 83, 84 panchakarma and 194 fever 205 dancing 54 the seasons and 31 fire element 15, 22 decoctions 196, 202 six tastes and 62–63 fish 142–43 deep introspection 168, 174 treating common ailments by 200–01 flatulence 209 depression 192 weak agni and 26 fluctuations, natural 31 desserts 114–17 yoga and the 121 fomentation therapies 193 dhal: simple dhal with grains and see also kapha; pitta; vata food drinks 60, 75, 79, 83 healing power of 60–61 almond vegetables 102–03 for agni 85 healthier lifestyles and 40, 42, 44, 45 dharma 8, 182 lassi 117 healthy swaps 65 dhatus 13, 26, 188, 214 dry powder massages 38, 193, 195 incompatible foods 61 kapha and 38, 45, 193 for kapha 82–83 strengthening with body preparing 39 modern food production 67 treatments 192–93 strengthening agni 38, 56 nourishing 60 drying therapies 193 for pitta 78–79 diabetes 201, 204 purifying 60 diagnosis 188–89 diarrhea 208 diet 189 bronchitis and 206 common colds and 206

INDEX 217 rajasic foods 65 herbal bolus massage 193, 195 anxiety remedies 204 sattvic 64 for kapha 83 balancing 82 shopping for 66 pesto sauce 112 camel 151 tamasic foods 65 for pitta 79 chanting for 179 for vata 74–75 for vata 75 chest and 191 forehead, oil pouring on the 192, 195 high blood pressure 193 child’s pose 150 forward bend, sitting 144–45 higher powers, surrendering to 175 childhood and 31 fritters: vegetable fritters with avocado- hoarseness, sore throat with 207 cobra 148 home remedies 198–213 common cold remedies 206 olive dip 109 choosing the right 200 cough remedies 206–07 fruit 64, 75, 79, 83 for common ailments 204–13 crow 154 preparing 202–03 daily routines and 32, 33 fruit crumble 115 honey 70, 71, 91 diet 80–81 full yogic breath 125 hormones, balancing 192 digestion and 62 hot flushes 205 elevated 49, 193, 194, 200, 201 G hummus 99 elevating 196, 200 eyes and 191 gastritis 209 I fasting and 87 genital tract 200 fish 142 ghee 45, 70, 196, 197 illness, preventing 188 flatulence and bloating remedies 209 imbalances, ailments as 200–01 foods for 82–83 inner oiling 195 immunity foods to reduce or avoid 82 ginger 68 gastritis remedies 209 boosting 192 headache remedies 205 ginger-raisin chutney 110 how the body builds 26–27 healthier lifestyles and 41, 43, 45 goals, setting 9 inclined plane 146–47 herbal bolus massage 193 grains 74, 78, 82 indigestion 209 high cholesterol remedies 204 ingredients, for Ayurvedic remedies 203 inclined plane 146 grain oatmeal 91 inner oiling 195 indigestion and weak agni remedies 209 simple dhal with grains and almond insect bites & stings 211 insomnia remedies 205 insomnia 205 itching remedies 211 vegetables 102–03 intestines 15, 201 lung purification 128 gratin, Mediterranean vegetable 96 introspection, deep 168, 174 massage and 37, 39 grounding, vata and 50 itching 211 migraine remedies 205 gunas 14, 166–67, 214 mind and body 24–25 J neck exercises 130 H numbness remedies 212 jaggery 70, 71 pacifying 54–55, 196 hair loss 210 joint problems 193, 200 pain remedies 212 hardship, comfort in 184 panchakarma and 194 harm, preventing 174 reducing joint stiffness 192 plow 140 hatha yoga 120, 214 remedies for joint pain 213 pranayama 124 head pulse and 190 K qualities of 24 classic oil massage 192 respiratory tract infection remedies 207 heat in the head 205 kama 9 rheumatism remedies 213 head colds 200, 201 kapalabhati 128–29, 214 shoulderstand 138 headaches 192, 205, 207 kapha 12, 15, 214 single leg lift 136 healing 192 sinus headache remedies 207 healing power of food 60–61 active relaxation 161 sitting forward bend 144 kapha and 15 ailments 201 six tastes and 63 health, good 46–57, 66 alternate nostril breathing 126 skin and 191, 211 heart disease 200 heartburn 209 herbs 200 effects on doshas 68 forms of herbal preparations 196

218 INDEX sleep for 33 herbal bolus 193, 195 N soothing 195 kapha and 54 sore throat remedies 207 oil 35, 45, 50, 192, 195 nails 191 spinal twist 156 pitta and 52 nasal passages spring and 31 self-massage 36–37, 42, 43, 44 sun salutation 132 vata and 50 clearing 35, 40 teeth remedies 211 massage oils, choosing 38–39 nasya 34, 42, 45, 194, 214 tongue and 191 meals 43 nausea 209 tree 152 guidelines 85 neck exercises 42, 130–31, 143 triangle 158 mealtimes 32, 40, 42, 44, 60, 88 negative thoughts 166 winter and 31 meat 67 nervous system yoga and 121, 123 medicines, Ayurvedic 196–97 calming 192 kapha spread 95 meditation 176–79 nerve pain 193 karma yoga 182–83, 214 healthier lifestyles and 40, 42, 43, 44 nerve tissue 26 Kerala panchakarma 194, 195 pacifying kapha 55 neti pots 35, 214 kheer 116 pacifying pitta 53 nirguna mantras 180, 214 khichdi with raita 100–01 pacifying vata 51 noodles, sesame 105 Mediterranean vegetable gratin 96 nosebleeds 205 L menstrual pain 193 nostrils, oiling 194 mental health see the mind nourishment 66 lassi 117 metabolism 45, 54, 201 nourishing foods 60 leech therapy 194 migraines 205 nourishing therapies 193 leg lifts, single 136–37 milk 45, 67 numbness 212 legumes 64, 75, 79, 83 kheer 116 nutmeg 69 lentils: khichdi with raita 100–01 the mind nuts 64, 75, 79, 83 life, phases of 31 and autosuggestion 163 pesto sauce 112 lifestyle 189 Ayurveda and the 166–67 spiced rice vermicelli 90 benefits of mantras 178, 179 healthy 30–31, 40–45 kapha mind 24 O pacifying kapha 54 karma yoga 182–83 pacifying pitta 52 keeping healthy 166 oatmeal, grain 91 pacifying vata 50 mental relaxation 162 oil massages 35, 45, 50, 192, 195 strengthening agni 56 monitoring the mind 168–69 oil pulling 34, 42, 214 limb pain 213 pitta mind 22 oiling therapies 193 liver, pitta and 201 the Self and 170–71 long pepper 68, 203 state of mind 168–69, 188 inner oiling 195 lozenges, preparing 203 ultimate mental health 184–85 local oil treatment 193 lumbago 193, 212 vata mind 20 oil pouring on the forehead 192, 195 lunch 60, 88, 96–107 mint 68 oiling nostrils 194 healthier lifestyles and 40, 42 moderation 30 oils, herbal 196 lung purification 128–29 modest living 175 ojas 188, 214 moksha 8, 9, 184 agni and 26, 85 M motivation 168 dhatus 13, 177 mouth ulcers 207 immunity and 26, 27, 188 malas 12, 26, 189, 214 movement 15 old age 31 mango chutney 106 mucus 191 olives: avocado-olive dip 109 mantras 180–81, 214 mung dhal 99 OM sound 180 muscles 26 oregano 69 power of 178–79 musculoskeletal ailments, remedies organic food 66 massage 40 osteoarthritis 212 for 212–13 osteoporosis 212 agni and 56 music 172 overeating 89 dry powder 38, 39, 45, 56, 193, 195 mustard seeds 69

INDEX 219 P massages for 38 pungent foods 63 mind and body 22–23 purgation 194, 195 pain neck exercises 130 purification alleviating 192 pacifying 52–53, 196 joints & limb pain 213 pain remedies 212 purifying foods 60, 103 remedies for 212 panchakarma and 194 purifying therapies 194 plow 140 pancakes, whole-grain 92 pranayama 124 Q panchakarma 45, 194–95, 214 pulse and 190 parsley 69 qualities of 22 qualities 196 pasta: whole-grain pasta with pesto respiratory tract infection R sauce 112 remedies 207 pastes, preparing 202 rheumatism remedies 213 raisins peas: spiced rice vermicelli 90 shoulderstand 138 ginger-raisin chutney 110 pesto sauce 112 single leg lift 136 grain oatmeal 91 pills, preparing 203 sitting forward bend 144 pippali 68, 203 six tastes and 63 raita 101 pitta 12, 15, 214 skin and 191 raja yoga 120, 163, 164–85, 214 sleep for 33 rajas 65, 166, 167, 168, 214 active relaxation 161 soothing 195 adulthood and 31 spinal twist 156 rajasic foods 65 ailments and 201 summer and 31 rakta moksha 194 alternate nostril breathing 126 sun salutation 132 rasayana 197, 214 anxiety remedies 204 tiredness remedies 204 rashes 211 balancing 78 tongue and 191 raw foods 96 camel 151 tree 152 reducing therapies 193 chanting for 179 triangle 158 regional food 60 child’s pose 150 yoga and 121, 123 relaxation 120, 121 cobra 148 pitta spread 94 common cold remedies 206 plants, healing power of 201 active relaxation 41, 160–61 constipation remedies 208 plasma 26 finishing 163 cough remedies 207 plow 140–41 mental 162 crow 154 positive thinking 40, 42, 164–75 physical 162 daily routines and 32, 33 potatoes shirodhara and 192 diet 76–77 aloo methi 106 spiritual 163 digestion and 62 baked cumin potatoes with zucchini tips 123 elevated 48, 49, 194, 195, 200, 201 using autosuggestion 162–63 elevating 196, 200 and hummus 98–99 remedies, home 45, 198–213 eyes and 191, 210 potency 196 choosing the right 200 fasting and 87 poultices, preparing 203 for common ailments 204–13 fish 142 prana 214 preparing 202–03 foods for 78–79 reproductive tissue 26 foods to reduce or avoid 78 and balance 12 respiratory tract gastritis remedies 209 ojas and 13, 26, 27 kapha and 201 healthier lifestyles and 41, 43, 45 pranayama 124–25, 214 remedies for ailments 206–07 herbal bolus massage 193 healthier lifestyles and 42 restorative medicines 197 hot flushes remedies 205 tips 122 rheumatism 213 inclined plane 146 and yoga 120 rheumatoid arthritis 213 indigestion and weak agni problems, recognizing 48–49 rice processed food 60 kheer 116 remedies 209 prunes: tridosha spread 95 khichdi with raita 100–01 insomnia remedies 205 psyllium husk 203 rice pulao with ginger-raisin lung purification 128 pulao, rice 110 massage oils 38 pulse 190 chutney 110

220 INDEX ricotta cheese: pesto sauce 112 pitta and 201 T rosemary 69 remedies for 210 routines 30 sleep 32 tamas 65, 166, 167, 168, 214 improving 33, 41, 43, 192 taste daily 32–33, 43 insomnia 205 morning 34–35, 40, 42, 44 SO’HAM mantra 180 Ayurvedic medicines 196 runny nose 207 solar plexus 125, 214 post-digestive 197 soothing 192 six tastes 62–63 S sore throats 207 technology 41, 172 soups teeth 34, 211 saffron 68 creamy squash soup 107 tendinitis 213 saguna mantras 181, 214 mixed vegetable soup 111 third eye 214 salads 96 sour foods 62 thoughts, positive 164–75 spices 44, 200 the three gunas 214 crisp salad with sunflower-lemon effects on doshas 69 throat problems 207 dressing 97 for kapha 83 tiredness 204 for pitta 79 tissues 13 salt 62, 75, 79, 83 sattvic foods 64 restoring tissue health 197 sattva 214 spiced rice vermicelli 90 see also dhatus strengthening agni 57 tolerance 45 gaining with our actions 174 for vata 75 tongue 191 healthier lifestyles and 42 spinal twist 156–57 cleaning 34, 40 and the mind 166 spiritual relaxation 163 transformation positive thinking 172 sprains 213 agni and 26 sattvic diet 64–65, 66 spreads, breakfast 94–95 pitta and 15 sciatica 212 spring 31 trauma seasons squash: creamy squash soup 107 remedies for 212–13 food and 60 stealing 175 vata and 200 strength of agni and doshas steam baths 192 travel 195 stir-fried vegetables with sesame tree 152–53 during 31 triangle 158–59 seeds 64, 75, 79, 83 noodles 104–05 tridosha spread 95 stomach truthfulness 174 spiced rice vermicelli 90 tulsi 203 the Self 214 gastritis with stomach pain 209 turmeric 68 kapha and 15, 201 awareness of 184 pitta and 15, 201 U the mind and 170–71 stools 26 and modest living 175 strength, physical 189 urinary tract 200, 205 separating from the mind 170–71 strength-building exercises 50 urine 26 self-assessment questionnaire 16–19 sugar 43, 70, 71, 197 self-improvement 175 summer 31 V sensation sun salutation 132–35 sensory pleasure 9, 172 sunflower seeds: grain values, refining 174–75 vata and 15 vamana 194 sesame noodles 105 oatmeal 91 vata 12, 14, 214 sexuality, moderation in 175 sweat 26 sharkara 70, 71 sweet foods 62 active relaxation 161 shirodhara 192, 214 sweeteners 64, 75, 79, 83 ailments 200 shoulderstand 138–39 swelling, joints & limbs 213 alternate nostril breathing 126 showers 35, 42 swimming 52 single leg lift 136–37 sinus headaches 207 sitting forward bend 144–45 skin 26, 191 dry, cracked 211 irritation or rashes 211

INDEX 221 anxiety remedies 204 shoulderstand 138 work 43 balancing 64 single leg lift 136 wounds 213 camel 151 sinus headache remedies 207 chanting for 179 sitting forward bend 144 Y child’s pose 150 six tastes and 63 cobra 148 skin and 191, 211 yoga 118–63 common cold remedies 206 sleep for 33 Ayurveda and 8–9 constipation remedies 208 soothing 195 constipation remedies 208 cough remedies 206–07 sore throat remedies 207 diabetes remedies 204 crow 154 spinal twist 156 hatha yoga 214 daily routines and 32, 33 sun salutation 132 healthier lifestyles and 40, 42, 44 diet 72–73 teeth remedies 211 indigestion and weak agni digestion and 62 tiredness remedies 204 remedies 209 elevated 48, 49, 194, 195, 200 tongue and 191 karma yoga 182–83, 214 elevating 196, 200 tree 152 pacifying kapha 55 eyes and 191, 210 triangle 158 pacifying pitta 53 fall and 31 winter and 31 pacifying vata 51 fasting and 87 yoga and 121, 123 raja yoga 163, 214 fish 142 vata spread 94 strengthening agni 57 flatulence and bloating vegetables 64, 75, 79, 83 your yoga session 122–23 almond vegetables 102–03 remedies 209 khichdi with raita 100–01 yogurt 84 foods for 74–75 Mediterranean vegetable gratin 96 lassi 117 foods to reduce or avoid 74 mixed vegetable soup 111 raita 101 gastritis remedies 209 rice pulao 110 headache remedies 205 stir-fried vegetables with sesame Z healthier lifestyles and 41, 43, 45 herbal bolus massage 193 noodles 104–05 zucchini: baked cumin potatoes with high cholesterol remedies 204 vegetable fritters with avocado-olive zucchini and hummus 98–99 hot flushes remedies 205 inclined plane 146 dip 109 indigestion and weak agni vegetarianism 42, 44, 66–67 vermicelli, spiced rice 90 remedies 209 virechana 194, 195 insomnia remedies 205 voice loss 207 itching remedies 211 vomiting, therapeutic 194 lung purification 128 massage and 38, 50 W migraine remedies 205 mind and body 20–21 walks 172 neck exercises 130 warm up 122 numbness remedies 212 water oil massages and 192 old age and 31 Ayurvedic water 214 pacifying 50–51, 193, 196 cold water 84 pain remedies 212 hot water 35, 40, 42, 43, 60 plow 140 water element 15, 22 pranayama 124 wealth, material 8 pulse and 190 weight loss 205 qualities of 20 weightlifting 50 respiratory tract infection whole grains 64 wines, herbal 196 remedies 207 winter 31 rheumatism remedies 213

222 RESOURCES INTERNATIONAL SIVANANDA YOGA VEDANTA CENTRES AND ASHRAMS Centres offer classes and workshops in asanas, pranayama, meditation, vegetarian cooking and ayurveda, yoga psychology and philosophy, yoga vacation programmes, and teachers’ training courses. Founded by: INDIA VIETNAM SWAMI VISHNUDEVANANDA Sivananda Yoga Vedanta Sivananda Yoga Vietnam Resort and Meenakshi Ashram Training Centre www.sivananda.org Near Pavanna Vilakku Junction, K’Lan Eco Resort, Tuyen Lam Lake; New Natham Road Dalat, Vietnam Headquarters Saramthangi Village www.sivanandayogavietnam.org Madurai Dist. 625 503 CANADA Tamil Nadu, South India Centres Sivananda Ashram Yoga Camp www.sivananda.org/madurai ARGENTINA 673, 8th Avenue Val Morin Quebec J0T 2R0, Sivananda Kutir Centro Internaciónal de Yoga Canada (Near Siror Bridge) Sivananda www.sivananda.org/camp P.O. Netala, Uttar Kashi Dt, Sánchez de Bustamante 2372 - Uttarakhand, Himalayas, 249 193, (C.P. 1425) Ashrams North India Capital Federal - Buenos Aires -Argentina www.sivananda.org/buenosaires AUSTRIA www.sivananda.org/netala Centro de Yoga Sivananda Sivananda Yoga Retreat House Sivananda Yoga Vedanta Rioja 425, 8300 Neuquén, Argentina Bichlach 40 Dhanwantari Ashram www.facebook.com/SivanandaNeuquen/ A- 6370 Reith bei Kitzbühel P.O. Neyyar Dam Tyrol, Austria Thiruvananthapuram Dt. AUSTRIA www.sivananda.at Kerala, 695 572, India Sivananda Yoga Vedanta Zentrum BAHAMAS www.sivananda.org/neyyardam Prinz Eugen Strasse 18 A -1040 Vienna, Austria Sivananda Ashram Yoga Retreat International Sivananda Yoga Vedanta www.sivananda.org/vienna P.O. Box N7550 Paradise Island Tapaswini Ashram Nassau, Guthavaripalem, Kadivedu P.O. BRAZIL Bahamas Chilakur Mandalam, Gudur, India www.sivanandabahamas.org Centro Sivananda de Yoga Vedanta www.sivananda.org.in/gudur Rua Santo Antônio 374, Bairro Floresta FRANCE Porto Alegre 90220-010, Brazil UNITED STATES www.sivananda.org/portoalegre Château du Yoga Sivananda 26 Impasse du Bignon Sivananda Ashram Yoga Ranch Centro International Sivananda de 45170 Neuville aux bois, P.O. Box 195, 500 Budd Road Yoga e Vedanta France Woodbourne, NY 12788, USA Rua Girassol 1088, Vila Madalena www.sivanandaorleans.org Sao Paulo 05433-002, Brazil www.sivanandayogaranch.org www.sivananda.org/saopaulo Sivananda Ashram Yoga Farm 14651 Ballantree Lane Grass Valley, CA 95949, USA www.sivanandayogafarm.org

RESOURCES 223 CANADA Sivananda Yoga Vedanta Centre SWITZERLAND TC37/1927 (5), Airport Road, West Fort P.O. Sivananda Yoga Vedanta Centre Thiruvananthapuram Centre Sivananda de Yoga Vedanta 5178 St Lawrence Blvd, Montreal, Kerala 695 023, India 1 Rue des Minoteries Quebec H2T 1R8, Canada www.sivananda.org/trivandrum 1205 Geneva, Switzerland www.sivananda.org/montreal www.sivananda.org/geneva Sivananda Yoga Vedanta Centre Sivananda Yoga Vedanta Centre 3/655 (Plot No. 131) Kaveri Nagar UNITED KINGDOM 77 Harbord Street Kuppam Road, Kottivakkam Toronto, Ontario M5S 1G4, Canada Chennai, Tamil Nadu 600 041, India Sivananda Yoga Vedanta Centre www.sivananda.org/toronto www.sivananda.org/chennai 51 Felsham Road London SW15 1AZ, U.K. CHINA Sivananda Yoga Vedanta Centre www.sivananda.co.uk 444, K.K. Nagar, East 9th Street Sivananda Yoga Vedanta Center Madurai, Tamil Nadu 625 020, India UNITED STATES Zhonghuayuan Xiuyuan 30-3-202, www.sivananda.org/maduraicentre 5 Tongzilin East Road, Sivananda Yoga Vedanta Center Wuhou District, Chengdu, Sichuan ISRAEL 1246 West Bryn Mawr 610041 China Chicago, IL 60660 www.sivanandayogachina.org Sivananda Yoga Vedanta Centre www.sivanandachicago.org 6 Lateris St, Tel Aviv 64166, Israel FRANCE www.sivananda.co.il Sivananda Yoga Vedanta Center 243 West 24th Street Centre Sivananda de Yoga Vedanta ITALY New York, NY 10011 140 rue du Faubourg Saint-Martin www.sivanandanyc.org F-75010 Paris Centro Yoga Vedanta Sivananda Roma France Via Oreste Tommasini, 7 Sivananda Yoga Vedanta Center www.sivananda.org/paris 00162 Rome, Italy 1185 Vicente Street www.sivananda-yoga-roma.it San Francisco, CA 94116 GERMANY www.sivanandasf.org Centro Yoga Vedanta Sivananda Sivananda Yoga Vedanta Zentrum Milano, Milan, Italy Sivananda Yoga Vedanta Center Steinheilstrasse 1 Phone: +39.334.760.5376 13325 Beach Avenue D-80333 Munich, Germany e-mail: [email protected] Marina del Rey, CA 90292 www.sivananda.org/munich www.sivanandala.org JAPAN Sivananda Yoga Vedanta Zentrum URUGUAY Schmiljanstrasse 24 Sivananda Yoga Vedanta Centre D-12161 Berlin, Germany 4-15-3 Koenji-kita, Suginami-ku Asociación de Yoga Sivananda www.sivananda.org/berlin Tokyo 1660002, Japan Acevedo Díaz 1523 www.sivananda.jp 11200 Montevideo, Uruguay INDIA www.sivananda.org/montevideo LITHUANIA Sivananda Yoga Vedanta Nataraja Centre VIETNAM A-41 Kailash Colony Šivananda jogos vedantos centras New Delhi 110 048, India Vilniuje Sivananda Yoga Vedanta Centre www.sivananda.org/delhi M.K. Čiurlionio g. 66, 03100 Vilnius 25 Tran Quy Khoach Street, District 1 Lithuania Ho Chi Minh City, Vietnam Sivananda Yoga Vedanta Dwarka Centre www.sivananda.org/vilnius www.sivanandayogavietnam.org (near DAV school, next to Kamakshi Apts) PSP Pocket, Sector 6 SPAIN Swami Sivananda Marg, Dwarka, New Delhi 110 075, Centro de Yoga Sivananda Vedanta India Calle Eraso 4, 28028 Madrid www.sivananda.org/dwarka www.sivananda.org/madrid

224 ACKNOWLEDGMENTS PICTURE CREDITS ABOUT THE AUTHORS The publisher would like to thank the following for their kind permission to Yoga Acharyas, members of the board of directors of the International reproduce their photographs: Sivananda Yoga Vedanta Centres and senior teachers of the Sivananda Yoga Teachers’ Training Courses: (Key: a-above; b-below/bottom; c-centre; f-far; l-left; r-right; t-top) SWAMI DURGANANDA 123RF.com: Liudmila Horvath 1c, 2-3, 4-5, Swami Durgananda established the Sivananda Yoga Vedanta Centres in 6t, 7r, 8-9, 10-11, 12-13, 14t, 16t, 19t, 20-21t, Europe on the request of her teacher Swami Vishnudevananda. Swami 21br, 23br, 25br, 27t, 27r, 28-29, 31r, 34bl, 36tr, Durgananda has taught several generations of yoga students, as well as 39r, 40-41c, 42-43c, 44-45c, 48-49, 50-51, teachers, about how to apply the principles of Ayurveda and yoga in order 52-53, 54-55, 56-57, 58-59, 60-61, 64t, 65br, to practice a healthy and spiritual way of life. Her vision and advice is the 66b, 67br, 68-69, 72bl, 72-73c, 73t, 75, 76bl, guiding thread of this book. [email protected] 76-77c, 77t, 79, 80bl, 80-81c, 81t, 83, 84bc, 84-85t, 84-85c, 85br, 86bc, 87tc, 88-89, SWAMI SIVADASANANDA 90-91, 92-93, 94-95, 96tl, 96bl, 98-99, 100-101, 102-103, 104tl, 104bl, 105tr, 106-107, Swami Sivadasananda compiled the chapter on asana, pranayama, and 108bl, 109, 110-111, 112, 113tr, 114bl, 115, 116-117, relaxation based on the teaching system and the practical inspiration of his 118-119, 122-123t, 122-123c, 123br, 124tr, 125tr, teacher Swami Vishnudevananda. He teaches courses and workshops around 128tr, 129tr, 130tr, 131tc, 132tr, 134-135t, 136tr, the world with profound knowledge and a dynamic and precise teaching 138tr, 140tr, 141t, 142tr, 144tr, 145cr, 146tr, style. [email protected] 148tr, 149tc, 150tr, 151tr, 152tr, 153br, 154tr, 156tr, 158tr, 162-163t, 162-163c, 162-163b, SWAMI KAILASANANDA 164-165, 168-169t, 169br, 176tr, 176b, 176-177t, 177br, 178tr, 178-179b, 179, 182b, 183tr, 185tr, A senior disciple of Swami Vishnudevananda, Swami Kailasananda shares her 186-187, 189br, 192t, 192bl, 193br, 194t, 194bl, many years of dedicated practice and teaching experience in the meditation 195br, 198-199, 202-203, 204tr, 205br, 206tr, section of this book. [email protected] 207br, 208tr, 209br, 210tr, 211br, 212tr, 217t, 217r, 219t, 219r, 221r, 222-223t, 223br, 224tr, The board members would like to thank the other contributing members of 224cr, Natbasil 22-23t, 191tr, Snezh 24-25t, the International Sivananda Yoga Vedanta Centres: 30-31, 46-47, 197br, 200-201, 202b, 203t CORDULA INTERTHAL All other images © Dorling Kindersley We would like to thank Cordula Interthal (Chandrika) for her dedication in For further information see: writing the chapters on the body, Ayurvedic lifestyle, maintaining health, www.dkimages.com food, visiting an Ayurvedic practitioner, and home remedies. Cordula lives in Munich, Germany, where she combines her talents as medical doctor, DISCLAIMER Ayurvedic practitioner, and yoga teacher. www.devi-ayurveda.de While the information in this book has SWAMI BHAGAVATANANDA been carefully researched, the publisher and authors are not engaged in providing We would like to thank Swami Bhagavatananda, a senior teacher of the health advice for individual readers. Neither Sivananda Yoga Vedanta Centers, for the skilful compilation of the recipe the publisher nor the authors can therefore section. [email protected] accept any liability for loss, injury, or damage that is sustained by readers in ACKNOWLEDGMENTS consequence of adopting any suggestion or of using the information in this book. AUTHORS’ ACKNOWLEDGMENTS We would like to thank Ayurveda-Acharya Shanti Kumar Kamlesh from Lucknow, India, for sharing his practical and enthusiastic knowledge of Ayurvedic diet and lifestyle during countless visits in the Sivananda Centers during the past 20 years. Cordula would like to thank the Seva Academy in Munich, and especially her Ayurveda teacher Dr. Neelesh Taware, for generously sharing their knowledge and expertise. PUBLISHER’S ACKNOWLEDGMENTS The publisher would like to thank Soma Chowdhury, Janashree Singha, Madhurika Bhardwaj, and Nonita Saha for their help editing the recipes, Corinne Masciocchi for proofreading, and Vanessa Bird for creating the index.