Yoga and Depression

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Each year more than 25 million Americans are treated with antidepressants. Effective? In some cases yes, but with added stress and side effects such as, weight gain, lethargy, and sexual dysfunction, have brought into question whether medication is the only solution. It may not be. Recent studies have shown evidence that the practice of yoga—postures, breathing techniques, meditation—has beneficial effects on the emotional well-being and mental acuity of depression sufferers. And, best of all, without any of the side effects. 

A recent study in Scandinavian, conducted by Eric Hoffman, Ph.D., measured brain waves before and after a two-hour Kriya Yoga class. It found that alpha waves (relaxation) and theta waves (unconscious memory, dreams, emotions) increased by 40 percent. This means the brain is more deeply relaxed after yoga and the subjects are in better contact with their sub-consciousness and emotions. The Scandinavian study is significant for depression sufferers because after the yoga session, alpha waves increased in the right temporal lobe. 

Previous research has shown that depressed, introverted people typically have more alpha activity in the left frontal-temporal region, while optimistic, extroverted people have more alpha activity on the right. That theta waves also increased supports the notion that yoga works to alleviate depression not only by increasing brain chemicals that contribute to a feel-good response—such as endorphins, enkephalins, and serotonin—but also by providing greater access to feelings. 

Another study, conducted jointly by the Philadelphia-based Jefferson Medical College and Yoga Research Society, found that practitioners experienced a significant drop in cortisol levels after a single yoga class. High cortisol levels are characteristics of stress and serious depression. A marked decrease in cortisol and increase in the hormone prolactin—which is believed by many professionals to be the key in producing the anti-depressant effect of electroshock therapy—was also demonstrated in tests conducted by the National Institute of Mental Health and Neurosciences in India, using the breathing technique Sudharshan Kriya (SKY). In several major controlled studies involving adults with major depressive disorder, SKY produced dramatic relief from depression accompanied by beneficial changes in brain and hormone function. 

What about long-term effects? So far, most of the longer studies have been done in the area of mindfulness-based training; the most recent one was published in the Journal of Consulting and Clinical Psychology (vol. 68, 2000). Here, mindfulness-based stress reduction was combined with group cognitive therapy as an eight-week treatment in the prevention of recurrence of major depression. In follow-up testing a year later, the treatment group had a significantly lower relapse rate than did the control group. 

The combination of Ayurveda, Yoga and Meditation to holistically solve depression related problems has been successful and has helped several people from eliminating years of dependency on medication. Allowing one to live a happier, fuller life.

Impact of Modern Culture

Insert from the book Absolute Beauty by Pratima Raichur

In Ayurveda we cannot address the idea of living in tune with nature without also addressing the ways in which our culture creates disharmony in the first place. Today, many of us spend more time in "civilized" environments than we do out "in nature." These man-made worlds have their own energetic influence, which we cannot ignore if we want to achieve inner balance. Disconnected from the cosmic rhythms, yet not exempted from cosmic laws, modern culture (like every culture in history) has its own constitution,  its "collective consciousness" which reflects the energies and activities of the individuals and groups who compose it. Because of totality is always greater than its parts, however, the makeup of the culture also influences each member in turn. 

In Ayurvedic terms, many aspects of modern life are vatogenic in nature. Contemporary society is characterized by constant movement, speed, change, and mobility, the attributes of Vata. The age of air and space travel (vata, of course is air and space), computers, computer games, electronics, mass media, communications, and information, is a Vata age. "the acceleration of change in our time, is itself, and elemental force," Alvin Toffler wrote in Future Shock almost thirty years ago and the pace is not slowing down as we go into the next century. We produce more goods, consume more resources, create more garbage, cover more miles, meet more people, explore more places, and change jobs, homes, and partners more frequently than in any other time in history. In addition, we are exposed to ways to reproduce not only visual images, but also sounds, smells, and tastes. This tronic age, all aggravate Vata. On the other hand, we rarely make time anymore for nurturing touch, which is the sense that helps most to balance the elements of space and air. Instead, we annually consume billions of dollars worth of antidepressants, tranquilizers, and other mood-altering drugs, purchased over the counter, by prescription, or on the street, most of which are vatogenic as well. Meanwhile, the West's aggressive, competitive work ethic aggravates Pitta. Its materialism and acquisitiveness, along with its diet rich in fats, carbohydrates, and sugar, and poor in nutritive value, all aggravate Kapha, a fact that is evident in the alarming rate of obesity among Americans of all ages.

These imbalances in our collective lifestyle contribute to the high levels of stress and disease in the industrialized nations of the world. You do not have to escape to the mountains and go "off grid" in order to escape their effects, however. By following the principles of Ayurveda and using some of the stress-reduction techniques, you can enjoy all the benefits of modern life and still have a natural, balanced lifestyle no matter where you live. An Ayurvedic lifestyle does not mean renouncing material comfort, achievement, or wealth. To the contrary, it means having the clarity and energy to attain all your goals and still have the health and longevity to enjoy your success. 

Wisdom in Action

According to Ayurveda, it is not only important to be moderate in your actions, but also to be wise in your actions. In this we do not bring harm to ourselves or to others through anything we think or do. These are known as the lessons of yama or ethics and niyamas or self-restraint. This include:

• Do not hurt anyone through thought or action. This is the principle of nonviolence.

• Always be truthful to yourself and others-that is, tell the "sweet" truth: do not attack with truth.

• Do not steal, this also includes acts of envy. To want what someone else has, even another's charm or grace, is a form of stealing.

• Do not judge others since you are not in their shoes. We make choices based on our experiences, and not having had the totality of anyone else's experiences, we are not in a position to judge anyone's decisions but our own.

• Be balance in all activity, including the actions of the five senses. In other words , do not overindulge any sensual appetite. Attune yourself to the body's natural intelligence, and you can easily recognize the signs of imbalance that signal excess.

The lessons of Niyama include the cultivation of purity of mind and body which is the cultivation of balance and health, of contentment and of surrender and devotion to the divine. In short the implicit of this message is to "love thyself". If we do not know how to do this for ourselves, we cannot know hoe to extend love to another. If we are always attacking ourselves with negative thoughts, we are not likely to hesitate to attack someone else. In this sense, all love truly begins and ends with the self. What we do to the Self, by virtue of the fundamental law of action. 

Wonderful Ghee

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In India, ghee has always been a sacred and celebrated symbol of auspiciousness, nourishment and healing; especially in the daily rituals of cooking and worship.

Ghee is a premium cooking oil celebrated for its taste, nutritional benefits, and medicinal qualities. Ayurveda, the ancient medical science of India, recognizes ghee as an essential part of a balanced diet, and considers it to be the best fat one can eat. Ghee is the very essence of butter; the end result of a long, slow, careful clarification process that removes all the moisture, milk solids and impurities. The absence of milk solids and water in ghee make it completely shelf stable. Ghee has one of the highest flash points (485ºF) which make this oil the best choice for high temperature cooking.

Ghee has a full spectrum short, medium and long chain fatty acids, both unsaturated and saturated. Ghee contains Omega 3 and Omega 9 essential fatty acids along with vitamins A, D, E and K. Ghee made from organic butter of pastured cows is one of the highest natural sources of CLA (Conjugated Linoleic Acid). 9 phenolic anti-oxidants, as well as numerous other minerals are present in ghee.

Ghee is known as a substance that gives longevity, its elemental qualities balance the aging characteristics by enriching the living body. Ghee has been used for centuries as a digestive and elimination aid, for energy, sexual vitality, skin and eye health, as a lubricant for the joints and for alkalizing the blood.

The purity of ghee allows it to be deep penetrating and nourishing as it passes through the lipid membranes of cells. For this reason, the vitamins and minerals from food cooked in ghee will be drawn deep into the body where they impart the most benefit. The assimilation of the nutrients increases when suspended in a ghee matrix. When you add spices to ghee to cook with the flavor is carried deep into the food. Many herbal preparations in Ayurveda use ghee as the carrier oil because of these characteristics.
 

So Hum Mantra

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According to both Hindu and Buddhist traditions, the So Ham mantra is considered to be the vibration of the cosmic unheard AUM and produces a union between the individual and universal consciousness. “So Hum” is translated as “I Am That” Pronunciation: So – Hahmmm The two seed syllables inherent four polarities:

• The polarity of female Yin energy, represented by So, and male Yang energy, represented by Hum;
• The polarity of inspiration (So – cold air) and expiration (Hum – warm air);
• The polarity of mental (So) and emotional (Hum) energies;
• The polarity of spirit (So) and matter (Hum).

How to Meditate
Sit comfortably and quietly with your palms up, open, and placed on your knees and pay attention to your breath. Let your lungs breath with no effort on your part. Simply watch your breath. Inhale. Exhale. Silently pronounce So on inhalation and Hum on exhalation.

Hum means “I“or the individual ego; So means “He, the Divine”. In the natural course of So – Hum meditation, with the So going in, life energy goes in. When Hum goes out, ego, our limited individuality, goes out. Proper practice of So – Hum meditation leads to the union of the individual with the universal Cosmic Consciousness. No effort is required, no concentration, no judgment, just choiceless observation. In that state there is great joy, beauty, and love.

When?
The best time to chant the So – Hum mantra is in the morning before eating breakfast. The chanting will release a finer energy that can be used throughout the day. An early evening meditation before having a meal will relax the body and renew energy depleted during the day.

For how long?
It is important that you sit silent and meditate after silent So – Hum chanting. You can start with 5 minutes silent chanting followed by 10 minutes of silent meditation.

Practice this easy meditation every day for at least ten to fifteen minutes (or longer) and you will discover for yourself the treasure house of meditation. 

Pranayama means control of breath. Vedic science teaches us how to control our mind by breathing practices. We also can use pranayama to activate male (solar) and female (lunar) energy then needed, or harmonize them.

TODAY’S TIP: It is important to meditate in a room that is not used very often and that feels to be your space (such as your bedroom). It shouldn’t be cluttered with too many things and should contain a window.

Vata in the Fall

This time of year, many of us feel out of whack. Fall usually increases the Vata energy in all of us, which in excess can result in anxiety, pain, the urge to travel (which would of course make Vata even stronger), dryness of skin and hair and many other symptoms. We may find it harder to concentrate or focus for any length of time. We may feel compelled to create changes in our lives – when actually steadying the course is just what we need. If you are primarily made up of Vata energy, you will feel this even more keenly than the rest of us!

To keep Vata in balance, there are any number of things we can do. Food is the best medicine. So eat lots of Vata-balancing foods, which are generally hot, well-cooked and wet. Eat seasonal foods such as cooked onion, carrots sweet potatoes, parsley, beets, radish  grapefruit, grape strawberries, raspberries, figs and avocado. Also use whole grains such as whole wheat, basmati rice, brown rice and oats. Increase pecans, walnuts almonds and pine nuts. Drink warm water with ginger and lemon through out the day. 

For reducing Vata, take time before you shower and give yourself a sesame oil massage. Let oil soak in for 20 mins. It is good to calm your mind at this time, practice breathing exercises and meditate. Also, much of our grandmothers’ seasonal advice is well-aligned with what Ayurveda has to say about reducing Vata. For example, bundle up in cooler weather, drink warm (caffeine free) liquids, and protect your head (especially the ears) from the wind.  

The best way to deal with seasonal change is to get ahead of it. If you eat for your Ayurevdic constitution all year, and do a seasonal cleanse/panchakarma program at each junction of the seasons, you can avoid/prevent/lessen the imbalances often caused at these times of year.

Ayurvedic Daily Routine

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According to Ayurveda, routine plays a very important role in health. A natural life is regulated according to the individual constitution. It is best to have daily regimen governing all daily actions such as the time one wakes up in the morning and the time one begins body purification. 

In the morning before sunrise, one should wake up, excrete waste, clean teeth, mouth, eyes, nose and throat. After its good to drink a warm glass of water to help clean the kidneys and large intestine. During sleep and in the morning is the body’s natural time of purification. It is good to hold practice that will help this. 

One should then massage the body with oil and take a bath. This will produce a sense of freshness and alertness. After bath, put on comfortable clothes for exercise and meditation. Breathing exercises are also important in the daily regimen. After exercises, rest comfortably on the back with arms and legs outstretched and breath from the lower abdomen.

Breakfast may follow exercise and meditation. Lunch should be eaten before or around noon, if possible dinner before sunset. Its is best to go to bed by ten o’ clock. This regimen follows the flow of energy within the body and in the external environment. It is necessary at all times to remain aware of the flow in order to get the maximum benefit from your daily routine. 

Daily Routine

• Awaken Before Sunrise.
• Evacuate bowels and bladder after waking.
• Bathe every day creates a sense of bodily freshness.
• Drink a warm glass of water, can add slice of lemon.
• Exercise, breathing techniques and meditation.
• Take breakfast before 8:30.
• Take a short 15 min walk after breakfast.
• Eat in silence with awareness to food.
• Eat slowly.
• Massage the gums with the finger and sesame oil.
• Sleep before 10:30pm.

Diet and Digestion

• One teaspoon of grated fresh ginger with a pinch of salt is a good appetizer.
• Drinking real buttermilk with a pinch of ginger or cumin help digestion.
• A teaspoon of ghee with rice helps digestion.
• A glass of raw, warm milk with ginger taken at bedtime is nourishing to the body and calms the mind.
• Over eating is unhealthy.
• Largest meal of the day should be at lunch.
• Drinking a lot of water immediately before or taking food adversely affects digestions.
• Prolonged fasting is unhealthy.
• Excess intake of cold drinks and food reduces resistance and creates excess mucus.
• Taking a nap after lunch will increase body weight and drowsiness.
• Eating close to the same time everyday will optimize digestion.

Physical Hygiene

• Do not repress the natural urges of the body, defecation, urination, coughing, sneezing, yawning, belching and passing gas.
• During fever do not eat and observe a ginger tea fast.
• Rubbing the soles of the feet with sesame oil before bedtime produces a calm quite sleep.
• Application of oil to the head clams the mind and induces sound sleep.
• Self oil massage promotes good circulation and reduces anxiety and pain.
• Do not sleep on belly.
• Bad breath may indicate constipation, poor digestion, and toxins in the colon.
• Body odor indicates toxins in the system.
• Laying on the back for 15mins clams the mind and relaxes the body.
• Dry hair immediately after washing to prevent sinus problems.
• After sex, milk heated with raw cashes and raw sugar promotes strength and maintains sexual energy.
• Avoid physical exertion such as yoga or running during menstruation.
• Avoid over exercise.

Mental Hygiene

• Fear and nervousness dissipates energy and aggravates Vata.
• Possessiveness, greed and attachment enhance Kapha.
• Worry weakens the heart.
• Hate and anger create toxins in the body and aggravates pitta.
• Excessive talking dissipates energy and aggravates Vata.
• Create positive thoughts and affirmations.
• Practice of meditation and breathing techniques, they balance the mind and body, increases energy and vitality

 Ayurveda comprehensively illuminates the basic laws and principles governing life on earth. To understand Ayurveda is to understand the forces that engender our well-being as well as those that lie at the root of disease. The mind, body and consciousness are harmoniously working as one. When the balance of any of these systems is disturbed all are responsible for physical and psychological pain and misery. It is now time to look into the living book, which is your body, mind and consciousness. True knowledge resides in this temple. In applying your experience in that sanctuary the knowledge is set forth here, you will find the only authentic and trustworthy demonstration of the truth Ayurveda holds. The journey is long, but we will always return to the place whence we began.

Stress and Rasayana

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Today, stress has become an inevitable and the most unwanted companion of civilization. In biological terms, stress is defined as anything constituting a threat, real or apparent, which would adversely affect the organism. It can be induced by several factors like environmental changes, extremes of temperature, high altitude, restraints, fear, rage, anxiety, shock, grief, pain and so on. As far as body is able to cope with it, a stress act as a normal stimulus required for our physical and social well being and is better known as “eustress”. On the other hand, stress becomes “distress” when the individual is unable to cope with it. Thus, eustress helps in improving the performance, whereas, distress is known to induce a number of clinical maladies, like hypertension, coronary artery disease, peptic ulcer, asthma, migraine, ulcerative colitis, irritable bowel syndrome, diabetes mellitus, thyrotoxicosis, behavioral disorders like anxiety and depression and the list is very long.

The fact that stress plays an important role in the aetiology of several diseases is well recognized in Ayurveda, where, stress is known assahasa. Caraka advises to avoid sahasa as it adversely affects the body. Different types of stressors physical, psychological and environmental as they vitiate dosas are implicated in the aetiology of several diseases. Sahasa as it causes ojahksaya- loss of immunity increase the susceptibility of the body to various infectious diseases. Therefore, sahasa should be avoided as far as possible and body should be well protected by talking adequate care of the three sub pillars of life-diet, sleep, and celibacy – traya upastambhaiti – aharah, swapnoh, brahmacaryamiti, sleep here indicates adequate rest required by the body.

Rationally the best approach is to hit at the root cause, and this is particularly ideal strategy in the stress-management. Stress avoidance has been best appreciated by Caraka who states that in order to protect one’s life one should always avoid over-exerting himself. However, in today’s world of bottle neck competition, stress is an inevitable companion of success. This stress is justified also because of the results it bring along, however, the stress induced diseases can not be acceptable. Therefore, although stress avoidance is the ideal approach, it is not the most appropriate strategy and stress needs to be managed by strengthening the body’s adapting capacity to the stress. 

The coping capacity of the body can be increased by life style modifications, dietary interventions and / or drug treatment, all these being well organized under the umbrella of rasayana therapy, one of the eight branches of classical Ayurveda. Susruta defines rasayana tantra as the branch that improves longevity along with physical and mental strength and immunity. Ayurvedic approach to complete health is not fundamentally drug oriented, drugs being just one aspect of this multidimensional approach. All the same rasayana therapy in its purview includes drugs, dietary regimens and codes of conduct. 

Acara rasayana, constitutes the balanced use of sense organs, non-violence and self control is advised. This also suggests a regular routine free from stress. Ajasrika rasayana is about observing a nutritious and balanced dietary routine. A balanced diet consisting of all the six rasas and modified as per desa, kala (climate, environment and season), age and prakrti (dosic constitution) of the individual. In disease states, the dietary substances opposite to vitiated dosas are advised. In health, the balanced diet is considered the best rasayana.

Ausadha rasayana, i.e., the drug treatment becomes effective only when the first two are appropriately followed. Thus, to obtain the maximum benefits of rasayana therapy, one should regularly observe acara rasayana be careful of his diet and intermittently take rasayana drugs after proper purification.

Why Meditation?

 "In meditation, when the mind is calm, alert and totally contented, then it is like a laser beam - it is very powerful and healing can happen."  Sri Ravi Shankar

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So what is it to be healthy? To attain a perfect state of health, one also has to remain mentally calm, steady and emotionally stable. In Ayurveda Swathya means health. Its definition includes being in one's self. Swathya or health is not just confined to the body or the mind; it also connects with the spirit or consciousness. The clearer the consciousness is the more well-being is gained. It has been said that the root of an illness can lay in mind/consciousness. So by attending to the mind, clearing if of disturbances the recovery to health speeds up.  

The practice and philosophy of Ayurveda are not only to restore balance and ease the aches and pains of the body but also those of the spirit. Since ancient times, the message of Ayurveda has been to keep in a state of balance and to avoid extremes so that the existence of the Divine can be felt on the central nervous system. Meditation has great benefits for the human system as a whole. Many people vouch for the fact that meditation has caused marked improvements in their health situations both physical and mental. This has also been proved correct scientifically. Mediation is a process by which there are marked changes in the patterns of the brain waves, having long-term healing effects. Scientists have started realizing the importance of mediation in various healing procedures. Many doctors are now starting to recommend the process of meditation in the cases of people suffering from chronic disorders and also in the cases of terminally ill patients. 

Meditation gives complete rest to the entire system, especially to the brain that keeps functioning during the time we sleep. It invigorates and relaxes the mind so that it can start again afresh. Through meditation the body's metabolism is given attention helping lower the heart rate and blood pressure, which is directly related to the reduction of cholesterol levels in the body, thus reducing the chances of cardiovascular diseases. Stress-related disorders are greatly impacted with the practice of meditation. Stress releases lactate and cortisol in the bloodstream, having a damaging effect on various organs. Meditation helps reduce the production of these chemicals. Keep the body vital and strong. 

Prana (or breath) is the vital life energy and is the very basis of health and well-being. Practicing breathing through meditation will provide you with energy, alertness, good humor riding your body of lethargy, dullness or weak enthusiasm. It has been profoundly useful for patients suffering from respiratory disorders because the process of breathing gets stabilized and relaxed, promoting clear and even flow of breath to the entire system. People suffering with asthma, allergies, and sleeping disorders are greatly impacted by the daily practice of breathing meditations. 

So many people misunderstand meditation and when the hear the word "meditation" they want to run the other way. Most people think "oh there is no way I can sit for that long, or I am too busy, sick or have a too an active mind." They key is to start slowly. In Dr. Frawley mentioned in his book "Ayurveda and the mind" Mantras serves like a boat to take us across the ocean of the unconscious. Mantra prepared meditation is easier, safer and stronger than trying to meditate directly. For beginners, guided meditation is very beneficial. Below is a couple simple meditations and mantra. Give it a try and see how meditation can significantly impact your life!

Simple Daily Meditation
Allow the mind to relax; please follow theses easy instructions. Sit on the forward third of a chair or a cushion on the floor. Arrange your legs in a position you can maintain comfortably. In the half-lotus position, place your right leg on your left thigh. In the full lotus position, put your feet on opposite legs. You may also sit quietly with your legs tucked in close to your body, but be sure that your weight is distributed on three points: both of your knees on the ground and your buttocks on the ground cushion. On a chair, keep your knees apart about the width of your shoulders, feet firmly planted on the floor.

Take a deep breath, exhale fully, and take another deep breath, exhaling fully. With proper physical posture, you're breathing will flow naturally into your lower abdomen. Breathe naturally, without judgment or trying to breathe a certain way. Keep your attention on your breath. When your attention wanders, bring it back to the breath again and again -- as many times as necessary! Remain as still as possible, following your breath and returning to it whenever thoughts arise.  Be full, vitally present with yourself. Simply do your very best. At the end of you're sitting period, gently swing your body from right to left in increasing arcs. Stretch out your legs, and be sure they have felt before standing. Practice this peaceful meditation every day for at least ten to fifteen minutes (or longer), and you will discover for yourself the treasure house of meditation.

6 tastes of Ayurveda

According to Ayurveda, the sense of taste is a natural guide map towards proper nutrition. Ayurveda identifies six taste by which all foods can be categorized: sweet, sour, salty, pungent, bitter and astringent. By having a balance of the six tastes though out the day, all of your dosha have been given the nutrients needed to function correctly. In addition, including all six tastes in your diet contributes to feeling satisfied at the end of the meal and minimize cravings. Cravings are often caused by not having all of the six tastes in your daily diet. Many people omit the bitter and astringent tastes, but when having these tastes at the end of the meal, it reduces your desire for sweet, thus eat your salad at the end of each meal instead of the beginning.

The six tastes offer us a user-friendly guide map for how to nourish ourselves. Rather than looking at nutritional labels for X amount of protein or Y amount of carbohydrates, the six tastes naturally guide us towards our body’s dietary needs. Each taste feeds our mind, body, senses, and spirit in its unique way. From a modern nutritional perspective, the six Tastes satisfy each of the major nutritional building blocks. 

Sweet foods, for example, are rich in fats, proteins, carbohydrates, and water, whereas Bitter and Astringent foods are high in vitamins and minerals.

The brain sends the body signals when it requires energy in the form of food. By incorporating all six tastes into each meal, we ensure that these signals are adequately met, thus avoiding food cravings or the over-consumption of certain foods.

Including the six tastes in each meal doesn’t need to be a daunting task. Adding a squeeze of lemon to cooked dishes, for example, can quickly satisfy the sour taste, while adding a side salad will fulfill the bitter and astringent tastes. Examples of each tastes responsibility in the body and food sources are listed below:

Sweet (decreases Vata and Pitta, increases Kapha)- Builds tissues, calms nerves: grains, rice, bread, sweet fruit, beets, potatoes, sweet potatoes, milk, oils, meats, nuts.

Sour (decreases Vata, increases Pitta and Kapha)- Cleanses tissues, increases absorption of minerals: citrus fruits, yogurt, alcohol, vinegar, cheese, tomato, raspberries, strawberries.

Salty (decreases Vata, increases Pitta and Kapha)- Improves taste to food, lubricates tissues, stimulates digestion: Natural salts, sea vegetables.

Bitter (increases Vata, decreases Pitta and Kapha)- Detoxifies and lightens tissues: coffee, rhubarb, turmeric, most green and yellow veggies, broccoli, cauliflower, asparagus, leafy greens, cabbage.

Pungent (increases Vata and Pitta, decreases Kapha) Stimulates digestion and metabolism:  garlic, onion, ginger, wasabi, black pepper, cloves, cayenne pepper, horseradish, salsa, jalapenos.

Astringent (increases Vata, decreases Pitta and Kapha): Absorbs water, tighten tissues, dries fat: fruit peels, unripe banana, leafy greens, blueberries, cranberries, beans, legumes, peas, green tea.

Benefits of Ayurvedic Massage

Ayurveda is an approach to health, wellness, and medicine that originated in India. A traditional form of holistic medicine that utilizes herbs, yoga, nutrition and massage techniques to support symptoms of illnesses and for health maintenance. Ayurvedic massage is an ancient practice enjoyed today in all parts of the world, providing a multitude of benefits to recipients. Understanding the benefits of Ayurvedic massage will offer you another choice when it comes to your long-term approach to health and wellness.

Muscle Relaxation
 It relaxes your muscles and relieves stress and tension at the same time while receiving an Ayurvedic massage. An Ayurvedic massage can help ease tension from the shoulders and neck, eliminating or reducing tension headaches. Those experiencing migraines or pain from joint illnesses, such as rheumatism or other forms of arthritis, also enjoy some pain relief and reduced stiffness after an Ayurvedic massage.

Flexibility
Ayurvedic massage utilizes gentle muscle and joint manipulation heating techniques that help improve range of motion and flexibility through out the whole body. It loosens up stiffness and blockages of tight muscles, ligaments, and tendons.  Individuals diagnosed with back injuries or forms of chronic back pain may also benefit from these massage techniques with the use of herbal oils specific for your condition.

Enhance Joint Function
Ayurvedic massage helps increase the flow of blood and vital nutrients to joints, restoring fluids to areas requiring motion, such as the ankles, knees, hips, and wrists. This is especially valuable for individuals diagnosed with arthritis or those healing from joint injuries or surgery. Ayurvedic massage is also believed to help flood the joints with nitrogen, sulfur, and phosphorus, all essential minerals vital for the healing of bone fractures, according to Ayushveda.

Increase Circulation
According to the Ayurveda Encyclopedia, Ayurvedic massage improves blood circulation to all areas of the body, and enhances the number of red blood cells and help injured tissues to heal. Increased blood flow also contributes to lower blood pressure and increase the effectiveness of heart function. Ayurvedic massage may also help to increase metabolism by eliminating waste products from the body and enhances the flow of and provides efficient use of lymph fluids through the body. Ayurvedic massage is also known to help relieve symptoms of hypertension in some.

Emotional Relief
Massage helps you relax and offers the pampering that many of us enjoy after a hard week at work, or during stressful situations. In addition to providing relief of tension, Ayurvedic massage offers you a sense of calm as blood and lymph fluids flood through the body, strengthening your mind and immune systems.

Detoxification
Ayurvedic oils massage loosens the deep seated toxins from joints and tissues and releases them into the system to be eliminated. Besides this, this accumulated toxins from the skin are discharged, giving you healthy and clearer skin.

Insomnia
Supporting you to over come fatigue Ayurvedic massage can nourishes and calms the nervous system and promotes undisturbed sleep providing relief of insomnia, resulting in an increase in vigor and vitality for your everyday life.

Purusha

From the book Yoga and the Sacred Fire by David Frawley

One could say that the essence of our humanity is that we are ‘sentient’ beings, conscious entities possessed of feelings and capable of suffering. We cannot accept that human beings are enslaved, experimented on, used for food, killed or tortured or any other such demeaning actions that we might allow for animals. It offends our sensibilities when we see a human being treated as a mere thing or ‘object’. We respect our dignity and inviolability as a conscious ‘subject’. This is because we recognize existence of a consciousness principle in the human person. 

We see the human as an independent being, possessing free will and entitled to his or her own life and happiness. We feel that humans should be treated fairly and allowed to live as they see fit, which we refer to as ‘human rights’ in our various law codes. There is nothing inherently wrong with this line of thought except that it does not go far enough. Our mistake is thinking that such a consciousness principle and the rights that go along with it are unique to our species and do not belong to the rest of the universe.

Consciousness is not something that our species owns. It is as universal as light. Some form of consciousness or feeling exists in all beings down to the rocks. However, once we recognize the all-pervasive nature of consciousness then we must treat all creatures ‘humanely’—with a similar care and regard that we would afford a fellow human being. The same consciousness principle that makes us feel human is a universal principle that fills the world with light and allows other creatures to live and move as well. 

The universe itself is a person, though without the limitations and prejudices of our human personality. This is what the science of Yoga calls the ‘Purusha’. The Purusha, meaning a person or conscious being, is a Sanskrit term for the Cosmic Being behind the universe, the spirit within all things. The entire universe is a manifestation of the Cosmic Person. This Cosmic Person endows every creature with personhood or a sense of self, not only humans but also animals and ultimately all of nature.

The goal of classical Yoga—as defined in the Yoga Sutras of Patanjali, the prime ancient textbook of Yoga—is the realization of the Purusha or cosmic being as our true Self.[i] This is a different definition than most people today consider, with the physical image of yoga that has become popular in our culture, but it is the actual foundation of the Yoga tradition. The Purusha or true Self is the ultimate goal of all Vedic practices and all Vedantic philosophy, examination and inquiry. Yoga is a path of Self-realization in the deeper sense of this Cosmic Self, not simply knowing our human self but realizing the entire universe within our own minds and hearts.[ii] Our true Self is the universal Self or Purusha that exists within all nature.[iii] The greater concern of Yoga practice is uniting our limited consciousness with the unbounded infinite awareness that is the Self of all. 

This yogic view of the Self is very different than usual views that emphasize the bodily self, the psychological self, or the religious soul as our true nature. Our ordinary view of the bodily self is of an entity that is born and dies along with the body and is as separate from the world as our flesh is from the ground. Our view of the psychological self is of an entity created by our personal history during this physical life. It has the unique characteristics of our upbringing and education along with the particular capacities that we develop through our own efforts, making us different than every other person. Our usual religious view of the soul is of an entity created by God, dependent upon the body and its resurrection, which can perhaps commune with God in some heavenly world but retains its separate identity and cannot become one with that supreme Reality.  

In the yogic view, our true individuality is an inner consciousness that unites us with all – not a physical, mental or religious entity that keeps us apart. Our self is mirrored in all the selves in the universe. If we look deeply, we can see that everything in the universe has a personality or spirit within it, whether it is the Sun, the mountains, animals or human beings. Every form in nature from the rocks to the clouds is a face of Consciousness. All faces of all creatures, we could say, are masks of God. 

This Cosmic Person exists in an embodied form as the soul within all creatures. We could say that plants and animals are evolutionary precursors of human beings or younger forms of ourselves, people in the making as it were. The Cosmic Person also exists in disembodied forms as the spirit behind the forces of nature. We could say that the Sun and Moon are cosmic, older or vaster forms of ourselves – spiritual powers and personalities. The whole universe is the cosmic human being taking many different appearances and assuming many different functions both individually and collectively as part of its manifold expression.

This view was known to the sages of the Rig Veda, in which the teaching of the Purusha first arose:
The Cosmic Person (Purusha) is all this, what has been and what will be. From his mind, the Moon was born, from his eye came the Sun. From his mouth arose the powers of fire and lightning. From the wind his breath was born. 
From his navel came the atmosphere, from his head Heaven, from his feet the Earth and from his ears, the directions of space. Thus all the worlds were formed.

The human being is a replica of the greater universe, which itself has an organic structure like the human body. We are an expression of the ‘self-conscious universe’ holding both spirit and nature within ourselves. This means that we exist in all things, not as a separate species but as part of the underlying fabric of awareness. Through the unity of consciousness, the human being is the universe and the universe is a human being.  We could say that the material universe is the body of consciousness, while consciousness is the soul of the world. 

This Cosmic Person is both man and woman, the Great God and the Great Goddess, both the cosmic masculine and cosmic feminine powers. It is not simply the essence of humanity but the prototype for plants, animals, stars and planets. The Cosmic Person is the universal form, the prime archetype behind all beings, the ‘I behind the I ‘in all creatures. 

This Purusha or consciousness principle of Yoga, however, is no mere philosophical concept, theological belief or abstract Absolute. It is the very fire within our hearts that is the light of the entire universe. The Purusha is Jyotirmaya or ‘made of light’. To truly practice Yoga we must begin with an understanding of this being of light as our goal. However, few Yoga students today are aware of the Purusha, much less its connection to fire, though that has always been the key to the inner process and higher experience of Yoga. Most meditators aim at understanding the psychological self, not realizing that our true Self is the cosmic light expressing itself in all of nature, in which our personal psychology gets consumed as an offering in but an instant.

Spring Cleaning

Our ancestors lived in harmony with nature’s changing seasons. Today we have lost our connection to that wisdom. The frenzied pace of the modern world, our increased exposure to environmental toxins and a growing alienation from nature have caused most of us to fall out of alignment with an optimal state of health and happiness. But each new year brings another opportunity to perform the time-honored ritual of internal cleansing. 

Spring, which celebrates rebirth is the perfect time for detoxification. Detoxifying in spring is an important part of the Ayurvedic seasonal routine. Spring is the Kapha season, because the wet and cool weather reflects the moist, cool, heavy qualities of Kapha dosha are predominate during this time of year (March-June). Biologically, nature supports cleansing the body in the spring. In winter the digestive fire is high, and people eat more sweet and heavy foods. Most the time they aren’t able to assimilate these hard-to-digest foods, so Ama (toxic product of indigestion) starts to accumulate.

When warm weather melts the snow, it has a similar effect on the body. In spring the Ama melts and the volume of Ama becomes so great that the channels of the body become clogged. If you don’t assist these toxins in moving out of the body, you can become prone to flu, colds, cough, or allergies. Or you may feel unusually fatigued, sluggish or drowsy after lunch, or lose your normal appetite.

Sharp headaches, dizziness, mild tremors in the limbs and unexplained muscle aches especially in the calf, can also be symptoms. Your tongue may be coated, and your throat may be sore. The skin can be less radiant, heavier and more oily. You may also find that you break out more often, are more prone to sunburn, and have dry patches on your skin. If you suffer from indigestion, constipation, bad breath, disturbed sleep, PMS or any of the above, a spring detox could be just the thing to get you back on track.

Spring is the best season for detoxification, because nature is already trying to de-clear out the toxins in your body. Its the time to help the body to efficiently detoxify the channels and the body tissues. A Kapha pacifying diet and lifestyle is the best at this time. If you avoid eating heavy, cold, hard-to-digest foods, and avoid or reduce the sweet, sour, and salty tastes, your digestive system will be more efficient in burning away the accumulated Ama. 

You can sip hot water ( if you do not have a Pitta imbalance) to help melt the digestive impurities that have accumulated. Sweet juicy fruits can help cleanse the body, although they should be eaten before sunset, as they have a Kapha-increasing effect after the sun goes down. You can add spices to your food -- such as coriander, cumin, turmeric, and fennel -- to help stimulate the digestion and detoxify the skin. Daily exercise, and avoiding day sleep will also help. 

According to yoga’s sister tradition, Ayurveda, health means a body that is clear of toxins, a mind that is at peace, emotions that are calm and happy, organs that function normally and wastes that are efficiently eliminated. Panchakarma, an Ayurvedic method of detoxification, aids in reversing the effects of daily living and restores good health.  Spring is the perfect time to partake in a Panchakarma. The core regime of Panchakarma consists of adherence to a diet that is appropriate for your psychosomatic constitution, sweating and purgation therapies and internal and external oil treatments. These methods gently cleanse the body’s tissues of toxins to open the subtle channels and bring life-enhancing energy that increases vitality, inner peace, confidence and well-being.

Yoga and Ayurveda

Ayurveda and yoga are sister Vedic sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. Generally speaking, Ayurveda deals more with the health of the body, while yoga deals with purifying the mind and consciousness, but in reality they complement and embrace each other.

The ancient rishis (seers) were the original masters of all Vedic sciences. They understood that good health is a great asset on the path toward Self-realization. If the body is neglected it can easily become an obstacle to spiritual practice. Anyone who has practiced meditation for any length of time would agree to how difficult it can be to sit still for long periods of time without feeling discomfort and fatigue. Both yoga and Ayurveda are mutually supportive and offer many ways to prevent and heal various disorders as well as to cleanse and rejuvenate the body.

Besides sharing a philosophical foundation, both systems have many similarities in relation to attitude, nutrition, diet, hygiene, exercise, cleansing practices, as well as spiritual practices. Traditionally, a student of yoga would first live close to and serve the guru for many years, during which time he would learn healthy habits. The basic Ayurvedic principles for health and longevity were past on in the lineage in oral form to serve as a foundation for a life of sadhana (spiritual practice).

Nowadays, the teachings of yoga are easily available to all, and whether prepared or not we can leap headlong into its practice. This has its blessings, in the sense that more people can be turned on to the teachings, although much is often lost without the parampara, or close guidance at the feet of an accomplished master. With this in mind, modern yoga practitioners would most certainly benefit from a basic knowledge of Ayurveda to help establish a healthy daily routine and adjust their practice according to the constitution, dosha imbalance, season, and so on, to prevent disease and promote longevity.

First, let's take a look at the similarities between yoga and Ayurveda: Both are ancient Vedic teachings. Yoga originates in the Yajur Veda, while Ayurveda originates in the Atharva Veda and Rig Veda. Both recognize that keeping the body healthy is vital for fulfilling the four aims of life: Dharma (duty), Artha (wealth), Kama (desire), and Moksha (liberation). Both recognize that the balance of doshas (humors), dhatus (tissues), and malas (waste products) is essential for maintaining good health. Both share virtually the same metaphysical anatomy and physiology, which consists of 72,000 nadis (subtle channels), 7 main chakras (energy centers), 5 bodily sheaths, and the Kundalini Shakti (energy). 

Both advocate the use of diet, herbs, asana, pranayama, meditation, mantra, astrology, prayer, puja, and rituals for healing the entire being. Both encourage physical health as a good foundation for mental, emotional, and spiritual well-being. Both share the same view on psychology. Ayurveda embraces all six of the main schools of philosophy including the Yoga Sutras of Patanjali and Vedanta (a non-dual philosophical and spiritual path). They both understand that the attachment to the body-mind complex is the root cause of all suffering and that the ultimate state of health is experienced when we abide in our true nature, which is total peace, regardless of the state of the physical body. Both use cleansing methods for the body, all of which encourage the removal of waste products and toxins through their natural routes of elimination. Ayurveda has panchakarma (five cleansing actions) and yoga uses Shat Karma (six purification measures) 

The use of asana, pranayama, and meditation for healing is known as Yoga Chikitsa, or Yoga Therapy and has been used for thousands of years by Ayurveda. In Yoga Chikitsa, a group of yogic exercises are chosen that will best support the individual and are practiced daily. This can be done over an extended period of time in conjunction with an Ayurvedic regime and herbal and dietary therapies. Yoga Chikitsa also plays an integral role in the Ayurvedic cleansing and rejuvenation process known as panchakarma. For a well balanced personal yoga practice, it is important to take into consideration the individual's body structure, prakruti (original constitution), and vikruti (present constitutional imbalance). The following are general recommendations according to the predominant dosha.

Vata predominant individuals should remember to focus on calming, grounding, stillness, strengthening, and balancing while doing their practice. Vinyasa or flow styles of yoga tend to move too quickly from one pose to the next and can aggravate the hyper-mobile quality of vata over time. Flow sequences can be made to be more vata pacifying if they are not excessively long, the length of time poses are held is extended, and transitions are done slowly and consciously. Those with lower back problems may find that bending the knees in standing forward bends can prevent discomfort. Back bends should be done slowly, carefully and within one's own limits.

Pitta individuals should maintain a calm, cool, and relaxed intention while doing asanas. Pitta types may benefit from trying to cultivate an attitude of forgiveness, and of surrendering or offering the fruits of their practice to the divine of to those in need of positive healing energy. Because asana practice tends to generate heat in the body, it is best to do them at cooling times of the day, such as dawn or dusk. Also, it is useful to place some emphasis on poses that help to release excess heat from the body, such as poses that compress the solar plexus and poses that open the chest like.

Kapha types tend to be sedentary and often dislike vigorous exercise. For this reason, their practice should be energetic, warming, lightening, and stimulating, providing they are physically capable. Vinyasa or flow style yoga is good for kapha because it is dynamic and moves quickly from one pose to the next, it induces sweating and gets the heart pumping.

Yoga poses that address specific doshic problems can be easily added to an Ayurvedic regime and integrated into an existing yoga routine, or they can be organized as a small session with the help of an Ayurvedic clinician who knows each individual case well and can help set up a well balanced program according to the needs of each client.