-Nancy A Smith, R.A.A.P L.M.T Essence of Self Ayurveda Spa for Massage, Yoga, & A Healthy Lifestyle...

-Nancy A Smith, R.A.A.P L.M.T

Essence of Self Ayurveda Spa for Massage, Yoga, & A Healthy

Lifestyle52 Skyline Drive, Ringwood NJ 07456

(201)-788-6322 – www.EssenceofSelf.com

[email protected] ns2/2014

Ayurveda: Balancing the Rhythms of

Life

What is Ayurveda?

copyright - Essence of Self

o A sanskrit word derived from ayus (longevity) and veda (knowledge)

o Arrived in India between 2500 and 600 b.c.

o Focuses on achievement of happiness through the proper understanding of happiness and suffering

o Enhances healing intelligence of the body: when mind is functioning properly, it strives to lead the body to happiness. When it loses control over the body, it leads to suffering.

o The Doshas (Vata, Pitta, and Kapha) are the 3 organizations that govern the unique psychophysiology of the individual

o Health is the state of vibrant balance in which all the layers of one’s life are integrated


HISTORICAL BACKGROUNDo Historical record begins at The Great Medical Conference which produced full texts of the subjects of Ayurveda:

• Charaka Samhita: internal medicine, the oldest

and most important text

• Susruta Samhita: surgery, comprehensive

information on Eight Branches of Ayurveda

• Astanga Hridaya: therapeutics, adds herbs,

formulas, and advanced information on use of

metals and minerals


HISTORICAL BACKGROUND

o The Eight Branches of Ayurveda:

• Internal Medicine: Kayachikitsa Tantra

• Surgery: Shalya Tantra

• Ears, eyes, nose, and throat: Shalakya Tantra

• Pediatrics: Kaymarabhritya Tantra

• Toxicology: Agada Tantra

• Purification of Genetic Organs: Vajikarana

Tantra

• Health and Longevity: Rasayana Tantra

• Spritual Healing: Bhuta Vidya

Ojas “essence of life” “liquid sunshine”

Feel rested upon awakeningSkin has healthy glowTongue is pink and clearBody feels like regardless of weightFeels centered throughout bodyDigestion is strong without bloatingFeel energized and enthusiasticMind is clear Body has pleasant smellRarely sickcopyright - Essence of Self

AmaBad breathCoated tongueDull appetiteDelicate digestion, generalized pain fatigue

depressionSusceptibility to infectionsSluggish irritable eliminationDifficulty manifesting intentionsNot fully metabolizing your thoughts as well

as your food


Gunas of the Mind- Moods


Three basic universal qualities that influence Ahamkara (ego), the sense of self-identity, the center of our consciousness from which we think, act, and reactSatvaRajasTamas

Essence of Satva


Responsible for clarity of perceptionThe mind is derived from SatvaThe five senses are created:

Essence of Rajas


Dynamic movement, sensations, feelings, and emotions

Manifested as five motor organs: speech, hands, feet, genitals, organs of excretion (skin, bladder, colon)

Manifested as Prana (the life force)

Essence of Tamas


Tendency towards inertia, darkness, heaviness, responsible for periods of confusion and deep sleep

Responsible for the creation of Tan Matra which is the subtle elements from whom the five basic elements are manifested

Theses are space, air, fire, water, and earth

Five Basic Elements & The Three Doshas


Pitta Kapha

Vata

The Five Elements


The five elements are present in every human cellCell membrane= earthcellular vacuoles= spacecytoplasm= waternucleic acid and all chemical components=

firemovement of the cell= air

Man is a miniature of nature

Mind-Body Types: Doshas


o 3 basic types : Vata, Pitta, and Kapha

o The principle of opposites can be used to balance, because like attracts like and opposite qualities balance each other out o Much is understood according to body type (where we live, what we eat, etc.)

The 20 Basic Qualities that Balance the 3 Doshas


Heavy Light

Oily Dry

Stable Mobile

Slimy Rough

Gross Subtle

Cold Hot

Slow Sharp

Soft Hard

Dense Liquid

Cloudy Clear

Vata- Resembling the Wind


oAir and space – movement, dry, light, cold, mobile, active, clear, astringent, dispersing, rough, subtle, irregular

o Thin frame, light muscles, light fat

o Think & move quickly: very active nature, don’t like sitting in one place, variable digestion and sleep patterns

o Characterized by restlessness, constant movement, and irregularity in a person’s lifestyle

o It is most important to stay calm and focused, and to bring regularity into the life by welcoming new experiences

Vata


o ‘Winter’ Type: have cold, wintery qualities in their nature (cold hands, cold feet, poor circulation, gas and bloating)

o Possess clear understanding and perception, energetic, adaptable, shows initiative, good communicator

o Has subtle quality: responsible for emotions of fear, anxiety, insecurity, nervousness, insomnia, constipation, worry, and overactive mind

o Colors are warm such as red, pink, orange, gold and yellow

o Gemstones are ruby, pink pearl, pink coral, rose quartz, and turquoise

Pitta- Fiery in Nature


o Medium frame, competitive, hot, fiery, sharp, light, liquid, sour or bitter, pungent, oily, spreading, penetrating, moist, acidic, intense

o Sharp eyes, teeth, nose, minds, memory, and word choice

o Warm skin, strong fleshy smell, skin rashes, indigestion and inflammation

o Strong appetite and digestion, lack of food can cause irritability and hypoglycemia

oLover of knowledge, great capacity for leadership, warm, friendly, bright, good decision-maker

oCompetitive, angry, judgmental, ambitious, aggressive, critical, perfectionists

oShould set aside time for recreation & a gentle yoga practice

Pitta


o Fire and water - transition

o ‘Summer’ type (heartburn, skin rashes, or burn out)

o Stay cool- both physically and mentally. Avoid hot sun, especially on an empty stomach, and vigorous exercise on hot days

o Sensitive skin- use coconut oil or neem oil before showering. Avoid all chemical shampoos and excessively hot showers

Colors: white, green, blue, purple and silver

Gemstones: pearls, white coral, opal

Kapha- Protection and Structural Integrity


o Heavier frame, smooth skin, heavy bones, muscles, and fat, good stamina, enjoys routine

o Heavy, slow, cold, oily, slimy, smooth, dense, soft, static, cloudy, gross, dull, liquid

o Slow metabolism, slow digestion digestive fire is low, leading to slow digestion

o Easy going, methodical, thoughtful nature, deep sound sleep, walk & talk slowly, sweet & salty

o Mind is often heavy and foggy slow but steady memory

o Need to be active, work hard, and exercise daily (raise heart rate for 20 mins): running, jogging, jumping

Kapha


o Cold & clammy skin, thick, wavy hair, attractive eyes

o Steady, consistent, loyal, strong, supportive, content, calm, forgiving, loving & compassionate, but need to practice detachment

o Dull, inert, needy, attached, congested, overweight, complacent, overly-protective

o Late to bed/early to rise makes Kapha people healthy, wealthy, and wise

o ‘Spring’ type (develop allergies and congestion)

o Colors: red, orange, gold, yellow and purple

o Gemstones: ruby, white sapphire, quartz crystals (rose)

There are 10 unique dosha combinations, which one fits you?Vata Vata/Pitta Vata/ Kapha Pitta Pitta/Vata Pitta/Kapha

Kapha Kapha/Vata Kapha/Pitta Tri Doshic

Vata-- loves to be active, involved in many tasks, creative, delicate and tends to feel anxious and overwhelmed when stressedVata/ Pitta- active, fist to volunteer, loves to be part of a team, can multi task and accomplish many things

Vata/Kapha- active but cautious and selective of what to do. Reserved and takes time to finish a project,

Pitta- loves to learn, read, plan things out. Needs logic to understand things. Would tend to take a leading role. Easily frustrated when stressed.

Pitta/Vata- great office manager, can muti-task and plan while leading others.

Pitta/ kapha- great leader, has knowledge and compassion to help other understand


Kapha-loves to relax, strong, compassionate, can handle one task at a time .Follow instead of lead. Has endurance to follow things through. Like to stay in one place Not easily bothered by stress.

Kapha/Vata- stable but with a slight variability, open to some change able to care for many people.

Kapha/ Pitta- stable with ability to comprehend complicated work. Can handle heavy responsibility

Tri Doshic- Balanced with an overall ability to life well. Has strong characteristic of all doshas.


SweetEnergy sources:Proteins, carbs, fatMost nutritive, builds tissues

Grains, dairy, bread, pasta, starchy vegetables, fruits, nuts, oils, sugar, honey, animal products

SourOrganic AcidsPromotes appetite and digestion

Citrus fruits, sour fruits, tomatoes, yogury, cheese, pickles, vinegar, alcohol

SaltyMineral SaltsPromotes digestion

Salt, seafood, sauces, meat

PungentEssential OilsStimulated digestion, detoxifying

Hot peppers, ginger, salsa, radishes, mustard, cloves, thyme, basil

BitterAlkaloids, glycosidesAnti-Inflammitory, detoxifying

Green and yellow vegetables, green leafy vegetables, kale, spinach, chard

AstringentTannins, fiberHealing, compacting

Beans, legumes, lentils, pomegranates, tea, dark greens


The Six Tastes to Balance the Doshas

Vata-favors sweet, sour and salty tastes


o Breakfast and dinner should be relatively light, making lunch the main meal

o Eat grounding and nutritious foods, such as root vegetables and nuts

o Minimize foods that are cold, clear, dry, light, pungent, astringent, and bitter: sprouts, salads, raw vegetables, large quantities of beans, carbonated/caffeinated drinks, & leftovers

o Avoid fat-free diets, on the contrary certain oils are very beneficial

Vata


oCook with ghee, olive oil, or sesame oil

oHot soups, cooked grains, warm cereals, and stewed fruits, along with yogurt

o Cooked vegetables such as carrots, asparagus, sweet potato, summer squash, and well-cooked leafy greens

o Rice pudding, cream of wheat, and tapioca help maintain a healthy weight

o Mung dal, basmati rice, and whole wheat tortillas along with spices such as turmeric, cumin, coriander, fennel, mustard, black pepper, saffron, cinnamon, cardamom, ginger, and garlic enhance healing intelligence of GI tract

Pitta-favor sweet, bitter and astringent tastes


Cooked rice, wheat or corn cereal in the morning, main meal at lunch, moderate dinner

Eat sweet, bitter, and astringent foods

Minimize foods that are hot, light, liquid, oily, pungent, salty and sour

Minimize onion, garlic, horseradish, tomato, beets, spinach, citrus, and sour fruits

Oils: moderation- coconut, almond, sunflower, olive oil

minimize- sesame, peanut, & mustard oils

Pitta


Fruits: mango, grapes, apples, pears, peaches, cantaloupe, melon

Vegetables: lettuce, sprouts, parsley, okra, asparagus, broccoli, cauliflower, celery, cucumber, leafy greens, green beans, peas, zucchini, potato, sweet potato

Grains: barley, oatmeal, cream of wheat, basmati rice, tapioca

Mung beans, chickpeas, tofu, and soybeans Dairy: Milk, buttermilk, and ghee, minimize sour cream

and cheeseAll sweeteners other than honey and molasses Spices: coriander, cumin, fennel, cilantro, cardamom,

small amounts of fresh ginger, avoid heating spices

Pitta


Grated coconut and lime are good to add to a meal

Do not skip a meal or fast when Pitta is high

Pitta digestion is enhanced by taking ½ tsp of amalaki or triphala with room temperature water before bed

Cup of warm milk with a pinch of cardamom before bed will help get to sleep

Kapha-favor bitter, pungent, astringent taste


o Avoid breakfast and eat brunch (main meal), early supper/light dinner. Avoid munching or snacking

o Should fast weekly on Thursdays, drinking only apple juice, vegetable juice, or hot herbal tea (ginger or cinnamon) or green tea

o Hot water with juice of ½ lime along with 1 tsp of honey and 5-10 drops of cider vinegar scrapes excess fat from your system

o Diet should favor light, warm, spicy foods & bitter, astringent, and pungent tastes

o Daily tongue scraping followed by a cup of ginger tea

Kapha


o Eat bitter, pungent and astringent foods

o Avoid fatty, fried foods and meat

o Minimize foods that are cold, sticky, liquid, oil, heavy salty, sweet, and sour

o Use oils moderately: ghee, mustard, corn, & olive oil

o Minimize wheat, dairy, avocado, banana, lemons, plums, and salt

o Be mindful of emotional eating, do not eat between meals, go for a long walk to avoid urges

o Avoid over-eating, iced drinks, and sweets

Kapha


o Fruits: apple, apricot, berries, cherries, and pomegranate

o Veggies: asparagus, cooked beets, bitter gourd, broccoli, Brussels sprouts, cabbage, cooked carrots, radish, leafy greens, okra, potatoes

o Grains: barley, corn, millet, and buckwheat and most legumes

o Clear/vegetable soups with beans or lentils, all spices

o Finish a meal with 1 part yogurt to 2 parts water with roasted cumin powder (do not drink after sunset)

Tips to Enhance Body’s Intelligence

Include all six tastes at every mealEat in a quiet settled comfortable

environmentOnly eat when you feel hungryDo not eat when you are upsetAlways sit down to eatReduce ice cold foods and beveragesCumin, coriander and fennel will enhance

digestion


Minimize FLUNC foods (processed)

Frozen, leftovers, unnatural, nuked, cannedBe careful with things with more than 5

ingredients in them and words that you don’t know

Eating multicolored diet is an excellent way to get a broad spectrum of nutrients

Deep pigments in plant foods are dense with vitamins, minerals, and phytonutrients

Assortment of colors is appealing to the eye and encourages appreciation of a meal


How to Reduce Toxins in Your Body 24/7

Food is medicine Yesterday’s food is today’s energyStrong agni is our metabolic fire when agni

is weak it creates ama (plaque, cholesterol, excess fat) thereby clogging our circulatory channels (shrotas) leading to dis-ease

Panchakarma removes ama and stimulated agni and ojas

High agni/high ojas leads to better absorbed nutrients and more balance


Pulse (nadi) Technique Introduction


Body types can be discerned by reading pulseAs we know, the pulsation of the blood carries

nutrients to the cellular levelThere is a continuous flow of communication

between the cells, this flow is intelligencePulse can reveal cellular intelligence through a

person’s constitutionNadi means “river of life”The right wrist is for male solar energy, and the

left for female“Pulse denotes vatta-pitta-kapha, their dual and

triple disorders, as well as expresses progonosis of diseases” – Yoga Ratnakar

General Pulse Characteristics


When the fingers are placed on the wrist, the ring finger is closest to the heart. Always feel the pulse from the radial side just below to the thumb on outer wrist.

Do not bunch the fingers together, but place them slightly so the throbbing underneath can be felt distinctly

Life Doshas


Day Doshas


Morning RoutineAwakening without an alarm ~6 AMBrush teeth clean tongueNeti and nasyaDrink a glass of warm waterEmpty bowels and bladderPerform flexibility exercisesMeditatePerform strength cardio exercisesOil massage/bathEat breakfast with awarenessPerform morning work/activity


Afternoon RoutineEat lunch (largest meal) between 12-1Sit quietly for 5 mins after eatingWalk 5-15 mins to aid digestionPerform afternoon work activityMeditate in late afternoon around sunset


Evening/Bedtime RoutineEat dinner (light to moderate) between 6-7Sit quietly for 5 mins after eatingWalk to aid digestion 5-15 minsPerform light activity in the eveningMinimize intense mental work after dinnerIn bed lights off by 1030


Restful Sleep TipsAim for a 10:30 bedtime adjust ½ per weekWarm bath with lavender sandalwood or

vanillaPerform relaxing self massage while

preparing a bathAfter bath, drink warm cup of herbal tea or

milk with cardamom or nutmegJournal and or read spiritual/ uplifting

literature


Year Doshas


Summary


Consciousness expresses itself through the 20 gunas, which are the 10 pairs of opposite qualities

These in turn become the 3 doshasDoshas are consciousness, substances, and the

cause of ailments/diseaseAppropriate lifestyle recommendations will balance

the doshas and harmonize This healthy lifestyle is a biorhythm that establishes

a balance between internal and external environments

Proper food and lifestyle are the best medicine to heal the person and prevent oncoming diseases

New concept in western world, but ancient wisdom from Ayurveda

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-Nancy A Smith, R.A.A.P L.M.T Essence of Self Ayurveda Spa for Massage, Yoga, & A Healthy Lifestyle...

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