WELCOMETOTHE

GUIDETOAYURVEDA

Dear Reader, I’m so glad to have this opportunity to support you andyourfamilyasyouexplorethescienceoflifecalledAyurveda.

Before I found Ayurveda, I was searching for answers to simplequestions:WhatshouldIeat,whatexerciseisbestformelong-term,canIbalanceworkandrelaxation?WithalltheinformationontheInternet,in commercials, and in magazines, it was hard for me to find atrustworthy,natural,andpracticalwaytohealth.Ididn’twantaquickfix; Iwanted to learnhowtoenjoy lifewithoutcatchingannualcolds,suffering from seasonal allergies, and developing chronic headaches.And,most of all, Iwanted to do it naturally and in away that couldsupportme throughmy later years of life. Ayurveda has the answers,andit’sbeeninpracticeformorethan5,000years!

Now,IamthrilledtoofferyouthisdoorwayintothevastscienceofAyurveda. It’s a systemof health that allows you to learnmore aboutwhoyoutrulyareandwhatyoupersonallyneed.Maythewordsinthisbook inspire you to enjoy the road to a naturally healthy, happy, andlonglife.

Namaste,

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THE

GUIDETO

AYURVEDA

Improveyourhealth,developyourinnerenergy,andfindbalanceinyourlife

HeidiE.SpearForewordbyHilaryGarivaltis,

DeanoftheKripaluSchoolofAyurveda

Tomymother,Sandie;myfather,Stan;andmybrother,Scott

Contents

TheTop10AyurvedicTipsforHealthyLiving

Foreword

Introduction

1WhatIsAyurveda?

ACompleteMedicalSystem

TheHistoryofAyurveda

YourConstitution,theDoshas

TheScienceofLife

WhatAyurvedaIsNot

2WhyAyurveda?

ANaturalWaytoHealthandJoy

AWholeSystemofHealth

WhenUsingAyurvedaasComplementaryMedicine

Self-EmpowermentforHealthandLongevity

KeepingYourFamilyHealthy

DynamicApproachtoOverallWell-Being

3AyurvedaandYoga

WhyPracticeYoga?

TheNatureoftheMind

Yoga’sHolisticModel:TheKoshas

YogaandAyurveda:SisterSciences

HowtoBeginaHathaYogaPractice

YogafortheWholeFamily

4VisitswithanAyurvedicPractitionerorConsultant

TheQuestionnaire

PulseDiagnosis

YourPhysicalAppearanceandtheDoshas

SittingDownforaHearttoHeart

TheRecommendationsYouCanExpect

AnOngoingRelationshipwithYourSpecialist/Practitioner

5NaturallyBeautifulLifestyle

AlignYourselfwithNature’sHealingPotential

CreateConditionsforBalanceEachMorning

FollowingNature’sClock

ANaturallyHealthyWayofEating

CultivateSelf-AwarenessandCompassion

EaseIntoBedtime

6RediscoverYourRelationshiptoFood

FoodWorthBelievingIn

EatinModeration

TastesHelpYouDetermineWhattoEat

TastesforVata

TastesforPitta

TastesforKapha

ExamplesofFoodsandTheirTastes

SpiceMixestoCustomizeYourMeal

7UnderstandingVata

WhatIsVata?

HowtoRecognizeVataImbalance

PracticeNoticingVata

VataTimeofDay,Year,andLife

VatainBalance

StrengthenRelationshipsbyRecognizingVataImbalance

8HowtoPacifyVata

KeepingVatainBalance

GreatFoodsforVata

AromastoCalmVata

RoutineforVata

BreathworkforVata

YogaPracticeforVataManagement

9UnderstandingPitta

WhatIsPitta?

HowtoRecognizePittaImbalance

PittainBalance

PittaTimeofDay,Year,andLife

WhenYourChildrenAreHeatedUp

RelaxBeforeBedtime

10KeepingPittaDoshainBalance

SittingbytheFire

FoodstoBalancePitta

AromastoPacifyPitta

ActivitiestoPacifyPitta

YogaforBalancingPitta

PranayamaforPittaPacification

11UnderstandingKapha

WhatIsKapha?

HowtoRecognizeKaphaImbalance

EffectsofLong-TermKaphaImbalance

KaphaTimeofDay,Year,andLife

KaphainBalance

AskFriendstoJoinYou

12HowtoBalanceKapha

GettingUnstuck

FoodstoBalanceKapha

AromastoBalanceKapha

YogaforKaphaPacification

BreathworkforKapha

13StockingtheKitchen

SpicesandHerbs

WholeFoods

GheeandOils

SomeItemstoKeepintheFridge

NaturalSweeteners

TeasandBrews

14WhatAbout…?

Sattvic,Rajasic,Tamasic

EatingMeat

Dairy

DrinkingAlcohol

GoodNewsforChocolateLovers

HowtoDealwithAllergies

15NaturalRemedies

ForColds

ForGas

ForLowerBackPain

ForAcne

ForInsomnia

ForNosebleeds

ForIndigestion

ToBrightenYourMood

OtherRemediesfromYourSpecialist

16ActivitiesandHealingTherapiestoCreateBalance

TheImportanceofCreatingEnergeticBalance

MindfulnessforBalance

NourishingBodywork

UnderstandingtheChakras

UsingGemsforHealing

MarmaTherapy

Mudras

17RecipesforBreakfast

18MainCoursesforLunchandDinner

19SideDishesandSauces

20SnacksandDesserts

AppendixA:Glossary

AppendixB:AdditionalResources

Index

Acknowledgments

Abookissomuchmorethantheknowledgeitaimstopasson.Abookholdstheenergyofallthosewhocontributetoitsproductionandmakeit possible for everyone to do her part. I send so much gratitude toeveryone at Adams Media who worked on this book. Specifically, Iappreciate Kate Powers for her patience and expertise in guiding thisprojectfrominceptiontocompletion.IamgratefultotheeditorialteamatAdamsMediaandtoHilaryGarivaltisforwritingtheforeword.

It’s been such a pleasure to work with colleagues who contributedknowledge and expertise to this project. Thanks so much to SudhaCarolynLundeen forhervaluablework: thevatabreathworkandyogasections,aswellasacoupleofnot-to-be-missedrecipes(herhalvaballsand digestive chew). Janna Delgado’s breathwork and yoga sequencesforpittaandkaphaarecreativelyinspired,justlikeheryogaclasses.I’msogratefultobeabletoincludehervoiceinthosesectionsofthebook,aswellasinthesectionthatdescribesastandingmeditation.JonathanDahari-Lanciano shares his mastery of spice masalas, which addbalancing and satisfying tastes to meals at any time of day. DannyArguetty’spersonalexperiencewithAyurvedashinesinthewritingandrecipes he contributed. His culinary delights are simple to make,nourishing, and fun to eat. Patricia Lemer also contributed healthy,flavorful recipes, showcasing her ability to choose meals that are

comfortinganddeeplynourishing. Iamalsograteful tomymother forsharing her sought-after recipe for perfect pecans! Thanks to SarajeanRudmanforherimportantcontributionsthatformmuchoftheTop10list at the start of this book. Also, thank you to Sadie Cunningham,whose writing gives a glimpse into what makes Ayurvedic bodyworkunique,particularlyasarestorativeandbalancingtreatment.Sadiehasagift for transmitting healing energy, which is apparent even in herwrittenword.

This book could not have happened without the gracious support ofKelleyJohnsonBoyd,whoseenthusiasticencouragementandsensitivitytoward the writing process showed up in numerous ways. Thank youalsotoKarenLi,BethHaydonBodan,SallySegerstrom,CristieNewhart,Liz Walz, Joshua Needleman, and Hallie Deen for your unwaveringsupportduringthewritingprocess.

TheTop10AyurvedicTipsforHealthyLiving

1. Letthefirstthingyoudrinkinthemorningbeaglassofwarmwater(addsomelemonjuiceifyou’dlike).

2. Giveyourselfanoilmassageinthemorningbeforeyoushowerorbathe:itfeelsgoodandhelpsthebloodandlymphcirculatethroughthebody.

3. Getoutsideforawalkandbreatheinfreshaireveryday.4. Eachtimeyoueat,takeyourtimeandenjoythenourishingfood.5. Haveyourbiggestmealatlunchtime.6. Sipwarmwaterthroughoutthedaytostayhydratedandsupportdigestivefire.

7. Asanalternativetocoffee,foranenergyboostwithoutcaffeinethatcanalsohelpreducestress,maketulsitea.

8. Alwaysbuythefreshestproduceyoucan,localandorganicwhenpossible.

9. Taketimebeforebedtowinddownfromyourdaybyspendingtimerelaxingorspendingtimewithfriendsorfamily.

10. Enjoycreatingbalanceinyourlifeasyoumakechoicesaccordingtothisobservationinnature:oppositesbalance,likeincreaseslike.

Foreword

Ayurveda, often translated as “the Science of Life,” can also beconsidered “universal knowledge.”More simply put, it is our “owner’smanual”thatteachesushowtokeepourselvesrunningwellfrombirthto death. Just like other creatures are wired into natural rhythms innature suchashibernationormigrationpatterns, thehumanbeing, orhomo sapien, is wired with particular rhythms as well. No one canescapethisfact.Themorewealignwithournaturalrhythms,themorebalancedandharmoniousweare,andasanextensionofourexistence,themoreharmoniousweare,themoreharmonioustheworldbecomes.These premises sit strongly in the system of Ayurvedic Medicine andguideeveryaspectofexistence.

All “traditional” systemsofmedicine are rooted in the true studyofnature. Ayurveda is one of the unique systems that has been actuallypracticingandcodifyingthisknowledgeforover5,000years.Thisvastand elegant knowledge has stood the test of time and continues to berelevantinthismodernage.WhatIhavelearnedtolovesomuchaboutAyurveda is that I can find answers so easily to some of the mostcomplicatedscenariosandthatthesystemitselfteachesusthroughverysimplemeanstobeobservantandhowtomakethebestchoicesforthebestoutcomes.

Ayurveda teaches us the tools of living well and how to correctbrewing imbalances through simple changes to daily routines, food

choices, exercise, and through use of natural herbal formulas ortreatment protocols. Ayurveda is not only a science but a completemedicalsystembasedonsoundprinciplesofscience,andasasystemofmedicinespanningthousandsofyears,itnotonlycarriestheknowledgebase forward rooted in science, but it also can verify its effectivenessthrough its repeated applications and verifiable results that have been“triedandtrue”forallthesemanyyears.Thereisgreatcomfortinthisformeasapractitionerandteacherofthisamazingscience.

IhavebeenstudyingforoveradozenyearsandhaveonlyscratchedthesurfaceofthecomplexitiesofMotherNature,andatthesametimeIhavealsobeenshowntimeandtimeagainhoweasychangecanbeandhoweffectivesimplealterationstoourdietandlifestyle(thecornerstoneofAyurveda)canreverseandoftencompletelychangepathologiesthatcreatedisharmonyandillhealth.

Iamoftenheardsaying,“Itisthesimplethingsthatmakethebiggestdifference,”aswellas“Whatyoualignwitheachdayismoreimportantthan the occasional variances in life.” A simple guide is often all weneed. Try not tomake life and harmonymore complicated than it is.Remembertokeepitsimpleandalwayscheckinwithyourselfandask,isthissupportingmeornot?

The Everything® Guide to Ayurveda is a great place to start yourjourney.ItwillhelpyoubegintofindyourownbalancethroughthelensandguidanceofAyurveda.

Enjoyandbewell!

HilaryGarivaltis

DeanoftheKripaluSchoolofAyurveda

Introduction

Areyousearching forasimpleandauthenticmanualonhowto liveahealthy and vibrant life? Would you like a natural and easy-to-understandguidethatexplainshowtonourishyourselfandyourfamilyso you all can be healthier and happier? Do you wish that someonecouldgiveyousuggestionsabouthowtorelaxyourmindandbody,eventhoughyouliveabusylife?Ifyouanswer“yes”tothesequestions,youmay have finally found the guide you’re looking for: it’s the holisticsystemofhealthcalledAyurveda.

AyurvedaisSanskritfor“thescienceoflife.”Ifyou’veneverheardofAyurveda, don’tworry that the name seemsunfamiliar. This extensivesystem of health was conceived long before English was a commonlanguage.Thishealthsystem—whichexplainshowtousewhole foods,herbs,andspicesassustenance forhealthand longevity—originated inIndiamorethan5,000yearsago.Now,it’sgainingpopularityworldwideforitsnatural,holistic,andtime-testedwisdom.

OneofthemanyreasonsAyurvedaissoattractiveisthatit’sprofoundandpractical.AsyoureadthewisdomofAyurveda,you’llfeelitsdeeprootsintimeandtradition,andatthesametimeyou’llseehowrelevantitistoyourlifetoday.

Many in theWest, including doctors, are very interested in learningabout Ayurveda, as well as other alternative and complementary

medicines. People are beginning to realize that even though Westernmedicine can save someone’s life, it alone cannot create deep, long-lastingcomfortablehealthandlongevity.Onereasonforthisisbecausetraditional Western medicine focuses only on the specific location ofdiscomfortthatyoufeel,orasite-specificdiagnosis.

Forcompletehealthandhealing,allaspectsofyou(mind,body,andspirit)mustbeconsideredforallconditions—fromacommoncoldtoaheartattack.Ayurvedaisaholisticapproachthatobservesallaspectsofwhoyouareandwhat’sgoingoninyourlife.YourAyurvedicspecialistwillwant to learnaboutyouas an individual.After she listens toyouandperformsherexamination,shecandetermineyourconstitutionandyourpresentcondition.Then,shecanexplainwhatyouneedinordertocreatebalance,health,andhappinessinyourlife.

According to Ayurveda, you have all the qualities of the naturalelements(ether,air,fire,water,andearth)withinyou.Qualitiessuchashot,cold,smooth,rough,light,andheavyexistinnature,andtheyexistinside of you to varying degrees. Ayurveda uses the terminology ofelemental qualities to determine your specific constitution and presentcondition.Onceyouknowyourindividualconstitutionandthestateofthe elements in you, from there youwill be able to tell which foods,exercises,andotherlifechoiceswillbestsupportyourmind,body,andspirit.Therearealwaysplentyofoptionsforeveryconstitution!

This book will give you a strong foundational understanding ofAyurvedawhetheryoualreadyseeaspecialistornot.Afterdeterminingyour constitution, you can use this book as a handy reference, full ofreminders,recipes,exercises,andsupportforyouandyourfamily.

In the following pages, you will learn the basics of Ayurveda, itshistory, and how it can bring health and happiness to you and yourfamily.You’ll find specificways tonourishyourselfandyourchildren:body,mind, and spirit. Youwill see how being healthy can be a fun,nurturing,andcreativeexperienceasyou try thevarious recipes,yogaforeachconstitutional type,andsimplehomeremedies.Youwill learnhowtobehealthywithpreventivemeasures,supportingyourimmunityon a daily basis, and you’ll learn about special therapeuticmodalities,suchasAyurvedicbodyworkandchakrabalancing.

Ayurvedicwisdomwillhelpyouprovidegreatmealsandactivitiesforyourfamily.Youmayhavenoticedbynowthatnotwochildren(infact,no twopeople) are the same.UsingAyurvedaas yourguide, you’ll beabletoevaluatehowyourchildrenlook,act,feel,anddigesttheirfoodsoyoucandeterminehowtohelpthemstayhealthy.Ayurvedawillhelpyou account for the individual needs of each person to create health,harmony,andhappinessinthehome.

Ifyou’relookingforanatural,compassionate,andextensivesciencetoexplainhowtolivelifeandtoagewithhealth,radiance,andease,thenAyurvedaistheexquisiteandnaturallifestyleforyou.

CHAPTER1

WhatIsAyurveda?

Ayurveda is a holistic, natural system of health, originating in Indiamorethan5,000yearsago.Perhapstheoldestextantmedicalsysteminthe world, Ayurveda’s teachings are timeless. Now, when looking fornatural,holistic,andsafewaystocreatehealthforthemselvesandtheirfamilies, people in the West are interested in Ayurveda for its vastknowledgeandeffectivetreatments.Ayurvedaoffersremediesforillnessandisdesignedasapreventivemedicinethatsupportsconsistenthealthandlongevity.

ACompleteMedicalSystem

Ayurvedaisacompletemedicalsystem.Ittreatsthewholepersonasanintegratedbeing: body,mind, and spirit.Ayurveda is a comprehensivemedical system that includes: surgery, psychotherapy, pediatrics,gynecology, obstetrics, ophthalmology, geriatrics, ear/nose/throat, andgeneral medicine. All of these branches are subsumed in the holisticpracticeofAyurveda,whichtakesintoconsiderationallaspectsofyourlife,andemploysavarietyofhealingmodalitiestosupportyourhealthandthrivingdaybyday,yearbyyear.

NonspecializedTreatment

Ayurvedadoesn’tspecialize,whichmeansitdoesn’t focusonhealingjustoneorganorone symptomat a time.YourAyurvedicpractitionerwill be interested in your history and all of your physical symptoms(headache,stomachache,soreback,etc.).Shewillaskyouavarietyofquestions and perform a physical examination. Her examination helpsher understand what is causing you to experience uncomfortablesymptomsanddisease.

Then,shewillgiveyourecommendations to treat thesymptomsandbring you back into balance, primarily through lifestyle and diet. Therecommendationswillbenourishingforyourbody,mind,andspirit.Asyou eat the foods and herbs she recommends, savor the tastes, scents,and textures.Support thehealingpowerof theseherbsand foodswithtrust in theirhealingpotential.Your thoughts, energy, andbeliefswillhelpyourhealingprocess.Inaddition,theappropriatefoods,herbs,andlifestylechangesgiveyourbody,mind,andspiritthesupporttoheal.

Onceyouarefeelingwellagain,yourAyurvedicpractitionerwillgiveyou recommendations tomaintain balance, which is the condition foroptimal health.When in balance, you’ll noticewhat it feels like to beenjoying good health and immunity. Your symptoms will disappear,you’ll feel less irritable, you’ll think more clearly, you’ll catch fewercolds(ifany),andyoucanevenreduceorstopsufferingfromseasonalallergies.You’llfeelwellandbeabletoenjoyyourlifemore.

Whenyoustarttogetsick,ifyouchoosenottomakechangesinyourdiet and lifestyle and instead only take allopathic drugs for thesymptoms, it’s likely that your symptomswillworsen and/or recur. InAyurveda,theideaistocreateharmonyinyourmind,body,andspirit

so yourbody can support its ownhealing andbecomewell enough todiscouragerecurringsymptomsandthedevelopmentofdisease.

WhatisthebenefitofAyurvedaasaholisticpractice,onethatdoesn’tspecialize?Asaholistic practice,Ayurveda createsoverall health, recognizing that body,mind, andspiritareinterrelated.So,itsgoalistwofold:toalleviatethediscomfortofsomethingsuchas a headache, stomachache, or cold, and to bring you into balance to prevent thosesymptomsfromrecurringandworsening.

Yourbodywantstobewell,andit’sdesignedtofunctioninharmonywith the natural world. To create health, your body must be able toperformitsvitalfunctions,whichincludetheabsorptionofvitaminsandminerals, and the elimination of toxins. Rather than just suggesting aquickfix,Ayurvedagivesyouthetoolstocreateastateofharmonyinyour body and mind so that your body can perform its requiredfunctionstokeepyouhealthy.

EachMomentCounts

Ayurvedaisawayofliving.It’saboutbeinghealthyfrommomenttomoment,daybyday.Asyouwakeup inthemorning,asyoueatyourmeals,asyouscheduleintimeforexerciseandplay,Ayurvedateachesyoutoconsiderwhatnourishesyourmind,body,andspirit.

Whatyoueat,whatyouwatchonTV,howmuchtimeyouspendexchangingtheenergyoflovewithothers—everythingyoudo,say,think,andfeelhasanimpactonyourbody,mind,andenergysystem.Thereisn’tonethingyoudothatdoesn’taffectallofyou,andyoucanmakemoment-to-momentchoicesforequilibrium.

Each moment gives you the opportunity to make a choice. In eachmoment you can choose to do something that helps create balance inyou or that may bring you out of balance. Ayurveda gives youknowledgeaboutyourselfandyourrelationshiptotheexternalworldsothatyoucanmakeinformedchoicesmomentbymoment,mealbymeal,daybyday,andseasonbyseason.

OneChoiceataTime

Yourhealthwillimproveasyoumakeonechoiceatatime.Youhavechoices—what to eat, what to think, what to wear, when to exercise,whom tohangoutwith,how tomanageyour reactions. If it seemsasthoughyoudon’thavetimeorenergytomakenewchoices,thinkaboutthis:youcanmakeonesmallchangeatatime.And,noticehowitmakesyoufeel.Then,decideifyou’dliketoincorporateanotherchange.Goatyourownpace.Keepremembering,youaretheonewhodecideshowtotake care of yourself. It’s up to you. Ayurveda offers natural, simpleguidelines tobringyou intoa lifeofbalance for longevity,health,andvitality.

WillIhavetofollowarigidandstrictdiet?Ayurvedaisaboutbalance.Youwilllearnwhichfoodsarebestatwhichtimesofyear.Youcanenjoyanyfoodinmoderation,andifyouchoosesomethingthatisn’tthebestforyoursystem,youwillknowhowtore-createbalance.Overtime,youmayactuallywanttoavoidfoodsthatrightnowyouthinkyoucan’tlivewithout.

As a whole medical system, a nonspecializing system, Ayurvedatreats your entire being. The diet and lifestyle changes it suggests aresimpleandbasic,and“onestepatatime”isagreatwaytoapproachitifitfeelsliketoomuchatonce.Asascience,Ayurvedaactuallymakessense, andyou’ll beable tonoticewhenyou’re slidingoutofbalance.Then,youcanturntoAyurvedicguidancetokeepyourselfhealthyyear-round.Youcanalsohavefunwithit—customizingrecipesandenjoyingits natural and life-affirming recommendations. You’ll see, it’s awholenewway to view health—in a positiveway that supports the lifestyleyourbody,mind,andspiritdesire.

TheHistoryofAyurveda

Ayurveda is Sanskrit for “the science of life.” Ayur means “life,” andvedameans“toknow,”or“knowledge.”So,Ayurvedaistheknowledgeofwhatitistobeliving,ofhowtolivehealthilyandinharmonywiththisplanetandallthatis.Morethan5,000yearsago,rishis,orseersoftruth,passeddowntheknowledgeofAyurvedatoonlytheirstudentsasanoraltradition.Now,AyurvedahasbecomeapartoftheconsciousnessofmainstreamWesternlifestyle.

TheBeginningsofAyurveda

In a way very different from many modern Western medicaldiscoveries,Ayurvedadidn’toriginateinlaboratoriesorresearchcenters.More than 5,000 years ago, while inmeditative states, rishis in Indiabegan to understand the nature of life, health, and longevity that hascome tobewhatwecallAyurveda, the scienceof life.This, combinedwith more than 5,000 years of observing the systems inherent in thenaturalworld,formsastudyofthecomplexnatureofourexistence.OneofthemanygiftsofAyurvedaisthevastknowledgeoftheplantworld,whichhashelpedcreateoneof themost fine-tunedpharmacopoeiasofnaturalmedicinestheworldhasknown.

Formillennia, inIndiathey’veknownthatmeditationandpresent-momentawarenessarevehicles for tapping in to thewisdomof theuniverse.Whenyoumeditate,becomingstillandquiet,youopentoknowledgeandwisdombeyondyourstudies.Knowledgeisofthemind; wisdom is of the heart. Combining learning through study and receiving throughmeditationrevealsthewisdomofliving.

More than 2,000 years ago much of Ayurveda’s wisdom wastranscribed into Sanskrit. Many of those texts are still around today.Ayurvedicspecialistslearnfromthewisdomofthesetextsandfromthewisdomofpractitionerswhocombinethatknowledgewiththeirprovenexperience in Ayurveda and allopathic, or traditional Western,medicine.

YouHavetheSameElementsastheEternalCosmos

One of the philosophers of this age, Kapila, is credited with thephilosophy of creation known asSamkya from the roots sat, meaning“truth,”andkyah,meaning“toknow.”This“knowledgeoftruth”isthefoundation of Ayurveda. According to Samkya philosophy, beforephysicalmatterexistedthereweretwoeternalforces:consciousnessthatis pure awareness, called Purusha, and a force of creativity/actioncalledPrakruti. Purusha, awareness, is considered themale energy ofthe universe. It is pure awareness. It is the universal intelligence andconsciousnessthatjustis.Prakrutiisconsideredthefemaleenergyoftheuniverse,whichisawarenesspluschoiceandthedesireforcreation.Itisfrom the energy of Prakruti that the universe, and eachhumanbeing,hascomeintoexistence.

Ayurveda’snontheisticcreationstoryiscompatiblewiththeisticbeliefs.Ifyoubelieveinacreator, it’s also possible to incorporate the realization that you are made of the sameelementsthatyouexperienceoutside.Samkyaphilosophyexplainsthatyourphysicalandenergeticbodiesarecomposedofthesameelementsasthenaturalworld.

Samkya explains that each human being is a microcosm of themacrocosm (the universe). Each person’s physical makeup is acombinationofthefiveelementsoftheuniverse.Everyoneisindividualinhisconstitution,andheisalwaysinrelationshipwiththeenergyandelementsoutsideofhimself.So,Ayurvedalooksathealthintermsoftheindividual’s constitution and how to keep that in balance with the

changingexternalelements.

YourRelationshiptotheCosmos

Here is the story of creation according to the rishis who realizedSamkya philosophy: Before the creation of life on earth, there existedtwo eternal cosmic forces: Purusha (pure awareness) and Prakruti(creative energy). Everything that is created comes fromPrakruti, andPurushaistheeternalwitness,withnoparticipationincreation.

Prakrutiisenergythatcontainsthethreegunas,orattributes:sattva(creativepotential), tamas (inertia or destructive potential), and rajas(movement/kineticforce),inbalance.

OnebyOne,theElementsFormed

From Prakruti, the force of creation, the soundless vibration “aum”began to stir. “Aum” is said to be the first energetic vibration fromwhichallelseisborn.Allmatterisenergyatitsbasicunit,and“aum”isthefirstvibrationofenergy.

Thevibration“aum”hadtobevibratingsomewhere.Itwasvibratingin space; that’s how the rishis realized the element ether. When theelement of ether began to move, it created air, the element ofmovement.Asairbegantomove,itcreatedfriction,whichcreatesheat,theelementof fire.Firehasthepropertyof transformation.Becauseoffire’s transforming property it caused elements of ether to liquefy intowaterandcoalesceintomatter,earth.Fromtheearth,alllivingmatteriscreated,grows,andreturns.Thisincludesallthefoodthatisnourishing

toyou,thewateryoudrink,andvitaminsandmineralsyougetfromtheairyoubreatheandthesunshineyousoakup.Youareoftheelements,andyouthriveandgrowbasedonyourrelationshiptothem.Livinginharmonywiththeelementskeepsyouhealthy,youthful,andbalanced.Ayurvedaexplainssimple,natural,andfunwaystoachievethisbalance.

AyurvedafortheEnglish-SpeakingWorld

Once only available to those indigenous to India, Ayurveda now isavailable to the English-speaking world through various textbooks,guides, and cookbooks. In addition, there are schools of Ayurveda,wherestudentslearnthroughstudyandpracticeabouttheancientartofAyurvedaandAyurvedicconsulting.Inaddition,theNationalInstitutesof Health (NIH) includes Ayurveda among the complementary healthsystems it researches. The site for the National Center forComplementary and Alternative Medicine (NCCAM) ishttp://nccam.nih.gov.

InadditiontobeingabletolearnaboutAyurvedathroughbooksandschools, there are workshops and websites with information andproducts to support your Ayurvedic lifestyle. See Appendix B foradditionalresources,includingwebsitesandfurtherreading.

YourConstitution,theDoshas

Ayurvedaassessesyourstateofbeingandthestateofthenaturalworldintermsofthreebasicprinciples,ordoshas.Thedoshasarevata,pitta,andkapha.Vatadoshaisacombinationoftheelementsofetherandair,

pitta is a combination of fire andwater, and kapha is bothwater andearth elements. According to Ayurveda, your personal type, yourconstitution,isdescribedbyhowthesedoshasweresetinyouwhenyouwereconceived.

1.1:DOSHASANDTHEELEMENTS

Dosha Element1 Element2

Vata ether air

Pitta fire water

Kapha water earth

All the doshas and elements are a part of you. Some people aretridoshic, which means their constitution is vata-pitta-kapha. Mostpeople are what is called “dual doshic,” with two doshas sharing ahigher percentage proportionally. So, the other configurations ofconstitutional types can be vata-pitta, vata-kapha, or pitta-kapha. Tonuanceabitfurtheronemaycarryastrongerproportionofoneoftheseso there are also these last three combinations reversed to appear aspitta-vata,kapha-vata,orkapha-pitta.

Theworddosha has twomeanings.Doshashowsup in theancient textsas thewayofnaming the threeprinciples (vata,pitta,kapha).Vata,pitta,andkapha,when inbalance,aretheactualtissuesandcomponentsofyourbody(dhatus).Whenvata,pitta,orkaphaisimbalanced,doshacanalsomean“impure,”i.e.,“vataisdosha.”

Your original constitution is called your prakruti. Your Ayurvedicpractitionercanfigureoutyourprakrutibypulsediagnosis,andyoucanlearn to tell which doshas are active in you once you learn whichqualities are associatedwith each element and how to notice them inyourself. Month to month, and even hour by hour, you may noticechangesinhowyoufeelthedoshasareatworkinsideofyou.Whenyouareoutofbalance, therelationshipofvata-pitta-kapha inyou iscalledyourvikruti.Forhealth,youwant tobe inbalance,whichmeans thattherelationshipofvata-pitta-kaphaisbalancedinyouinthesamewayitwaswhenyouwereborn.Variouslifestyleanddietaryhabitscanbringyououtofbalance,andyouwilllearntonoticewhenthatishappeningandhowtosteeryourselfbacktowardbalance.

TheQualitiesinNature

Eachdosha isdescribedasacombinationof twoelements,andeachelement is described according to its qualities. Ayurveda lists twentyobservable qualities. These qualities are expressed as ten sets ofopposites: hot/cold, oily/dry, rough/smooth (slimy), heavy/light,soft/hard, static/mobile, cloudy/clear, gross/subtle, slow/sharp,liquid/solid (dense). Table 1.2 shows how Ayurveda describes eachdoshaanditsqualities.

1.2:THEDOSHASANDTHEIRQUALITIES

Dosha AssociatedQualities

Vata dry,light,cold,rough,subtle,mobile,clear

Pitta hot,sharp,light,liquid,mobile,oily

Kapha heavy,slow,dull,cold,oily,liquid,smooth,dense,soft,static,gross,solid

Table 1.2 shows the qualities associatedwith each dosha, and soonthese will become familiar to you. For example, “solid” is typicallyassociatedwithkaphabecausekaphahastheelementofearth,whichisasolid,groundingforce.Whenyoufeelsecurelysolidinyourlife,thatisaqualityofkaphainyou.AsyoulearnmoreaboutAyurvedaandstartobserving qualities in yourself and in nature, youmay wonder whichqualitiesgowithwhichdosha,andthat’sunderstandable.WhileyouarebeginningtopracticeAyurveda, itwillhelptokeepthesetableshandyforreference.Youcanusebothyourreasoningskillsandthesetablestohelprememberwhichqualitiesareassociatedwithwhichelementsanddoshas.And,asyoudo, itwillbecomesecondnatureforyoutonoticequalities in yourself, and associate those qualities to a particularelement.

Why is it important tobegin toassociatequalitieswith theelementsanddoshas?It’sfoundationaltothepracticeofAyurvedatoseeyourselfandtheworldaroundyouintermsoftheelementsbecausethewaytocreate health, according to Ayurveda, is to support the balance of theelements. When in balance, the elements should support the healthyflowofenergy,fluids,andnutrientsinthebody.Yourconstitution,setatbirth, is a particular balance of the elements in you that reflects yourown unique nature. Each individual will have slightly differentelemental proportions.Maintaining your unique nature and balance oftheseelementsisthestateofhealthforyouandthestateinwhichyouwillbewellandlivealong,healthylife.Itiscommontotalkaboutthe

constitutional types through the language of the doshas, but it isimportant to see the types more properly through the concept of theelements.Forthepurposesofsimplicityyoucanbegintoidentifybodytypes through this paradigm: vata as ether and air, pitta as fire andwater,andkaphaaswaterandearth.

HowtoRecognizetheQualitiesinYou

Thefollowingchecklistsareexamplesofhowyoucanbegintonoticehowvata,pitta,andkaphaareshowingupinyou.Thesechecklistsaretohelpyoustarttogettheideaofhowtoobserveyourselfintermsofthequalities.Thesebriefchecklistsarenottobeusedfordiagnosis.Theyare here to give you a sense of what kinds of behaviors and patternsyou’llbeobservinginyourselfasyoubegintounderstandyourstateofhealthaccordingtothedoshas.

OBSERVINGVATA

Doyoutalkquicklyandoften?Doyouoftenfeelanxious?Areyouconstipated?Areyoumorecomfortableseeing thebigpicturerather than thesmalldetails?Doyoueasilyfeelconnectedtospiritualandenergeticexistence?

Thesequestionshelpyoudetermineifvataisworkingstronglyinyou.Talking quickly and often and feeling anxious have the “mobile” or“movement”qualityofvata.Ifyou’reconstipated,thatpointstothedry

qualityofvata.Andifyoutendtobemorecomfortableseeingthelargerpicture in life instead of focusing on small details, that shows thespacious/ether quality of vata. If you easily and comfortably tap in tothespiritualandcreativeworlds,thatconnectionisanexpressionofthesubtle,etherealqualityofvata.Therearenumerouswaystonoticevata,andthesearejustsomeexamplessoyoucanunderstandhowtonoticethequalitiesinyourbehavior,mentalstate,andbiologicalfunctions.

OBSERVINGPITTA

Areyouabletoeffectivelyandefficientlycompletetasks?Areyouquicktoanger?Areyouhighlycriticalofyourselfandothers?Areyouusuallyhot,evenwhenothersareneutralorcold? Are you fanatical in your spiritual, religious, or nonreligiousstance?

Ifyouanswered“yes”toanyofthesequestions,youarenoticingthesigns of pitta in you. Just from this checklist, you aren’t making adiagnosisorjudgmentaboutwhetherit’sbalancedinyouoroveractive.Thischecklistisintroducingyoutosomeofthewaystonoticepitta.Ifyouanswered“yes”toanyofthesequestions,thenyouareseeingpittaasnoticeableinyou.

Being able to effectively and efficiently complete tasks shows the“sharp”qualityofthepittamindandthefieryqualityofpittainaction.Ifyouarequicktoangerandbecomecritical,thatpointstothefieryandmobilequalitiesofpitta.Ifyouareusuallyhot,evenwhenothersaroundyouarenot,thatshowsthehotqualitiesofpitta.Andifyouarefanatical

inyourrelationship tospiritoradamantaboutyourstanceagainst thepossibilityofspirit,thatalsopointstothefierypittaenergy.Remember,pittaisthedoshaassociatedwithfire.

OBSERVINGKAPHA

Doyougainweighteasilyandhavedifficultylosingit?Mostoftheyear,isithardforyoutogetmoving?Areyoupronetodepression?Isyoursleepheavyandlonglasting?Areyouloyaltoyourfriendsandlovedones?

The above checklist helps you acclimate to noticing the qualities ofkapha.Kaphaisagrounded,gross(asopposedtosubtle)dosha.Beingofearthit ishard,steady,andsolid.Becauseofthis, it’sastabilizingandnurturingforceoflife.Waysyoumaynoticeitinyoucouldbethatyouhave a larger frame and gain weight easily. You may have troubleintiatingmovementorprojectsbecause“mobility”isaqualityassociatedwithvataandpitta,notkapha.Ifyou’repronetodepressionitcouldbeasignofthedenseanddullqualitiesofkapha.Ifyoursleepisheavyandlong,thatshowsstaticandsloworlethargicqualities.Andyourloyaltytofriendsshowsthatsolid,softsideofkapha.

HowtoCreateBalance

To achieve a state of balance, which leads to health, these are thethreeprinciplesyou’llkeepinmind:

Your state of being and everything you see, touch, taste,

hear,andfeelcanbedescribedintermsofqualitieslistedinTable1.2.Likeincreaseslike.Oppositesbalance.

CreatinghealthinAyurvedameanscreatingbalance.Youwillbeabletoadjustyourdiet,typeofexercise,andotherfactorsinyourlifetohelpyoustayinbalancethroughoutthevarioustimesofday,variousseasons,and various times of life. Being in balance supports your biologicalfunctions,yourpsychologicalequilibrium,andyouryouthfulspirit.

TheScienceofLife

Ayurveda is called the science of life. This way of life supports yourgetting healthy, staying healthy, and enjoying your life withyouthfulnessinbody,mind,andspirit.Throughthisscienceoflife,youwill observe yourself, your family, your loved ones, and the naturalworldintermsofqualities.Youwillbeabletousetheseobservationstorealize how to bring yourself and your life into balance. You’ll renewyour relationship to theworldoutsideyou,knowingwhatyouneed todoinresponsetothechangingtimesofday,weatherpatterns,seasons,andyearsofyourlifesothatyoustayhealthy.

YouAreAllThatIs

When the rishis realized Ayurveda, they realized that all life isconnected, and thathealth is basedon recognizing thiswholeness and

interconnectedness. Your health is based on your recognition that youareawholebeing—body,mind,andspirit—andthatyourexistenceisinrelationshiptoallthatis.

According to Ayurveda, you are both individual and a part of theentirefabricofexistence.Thewaytheelementswerearrangedinyouatyourconceptionmakesyouuniqueand individual.Theprecisechoicesyouwillmake to balance yourselfwill differ fromwhat your parents,yourfriends,andyourchildrenneedtodoforbalance.This isbecauseeveryone isunique.At thesametime,youandyour lovedonesareallpartofthesametapestryoflife.You,thesun,themoon,theflowers,theearth, your animal friends, and all beings are exchanging the sameenergy.Youareallaffectedbytheelementsinnature,andyouallhavethoseelementsatworkinsideofyou.Becauseeveryoneandeverythingisconnected,youarenotseparatefromallthatis.

HealthIsaDance

Stayinginbalanceislikedancinginrelationshipwithwhat’sgoingonaroundyou.First,youlearntonoticehowthedoshasareinyou:observeandassess theworkingsofyourmind,body,andspirit inthemoment.Onceyouassesshowyouare according to thedoshas, thenyouknowhow you’ll be showing up on the dance floor today. Next, note thequalitiesoftheseasonandwhatelseisgoingoninyourexternalworldthatisbeyondyourcontrol:theenvironmentofyourjob,thenumberofto-dosyouhave,etc.ThinkintermsoftheobservablequalitiesinTable1.2. Creating health is choreographing the dance of life so that youcreate harmony, beauty, and fluidity with what is inside and out

moment to moment. As the music changes, you change your step.Remember, like increases like, andoppositesbalanceasyougracefullybounce,jitterbug,andwaltzwiththedaysandseasonsoflife.

Peppermintisawonderfulherbforbalanceinsummertime.Ifyougrowitoutsideorbuyitfresh,trysmellingit(withoutingesting)andnoticethecoolingeffectonyouremotionsandmentalstate.Yoursenseofsmellistheonlysensepathwaythatgoesstraighttothelimbicsystem—thepartofthebrainthatexperiencesemotions.

Tomaintainyouragilityinthedanceoflife,createoppositewhereit’sneeded for balance.Take the exampleof someonewho is pitta. If youare predominantly pitta, then your tendency is to be strong in theelementof fire.Someof thequalitiesofpitta’s firearehot, sharp,andmobile. If younotice todayyouare feelinghot, irritable, andquick toanger, you will want to avoid things that will raise your heat evenhigher. The dance you will do for your health is to turn away fromheating activities and spicy food, and glide toward places where thetemperature is cooler. You’ll wear light clothes and choose foods thathavecoolingproperties.Ifyoucanavoidconfrontationstoday,do.Ifyoucan’tavoidhardconversationstoday,trytohavealighterattitudeandintendforeasefulconversations.Changeyourexpectation,andperhapschangetheoutcome.

WhatAyurvedaIsNot

BecauseAyurvedaismakingitswayfromEasttoWest,it’spossibleforthemodernreader toapproachAyurvedawithpreconceived ideas thataremisconceptionsratherthancomingtotheideaswithanopenheartandmind. Be open to thewisdomofAyurveda and see if it resonateswithwhatmakessensetoyoudeepdown.

AyurvedaIsNotaReligion

Ayurvedatakesintoconsiderationyourbody,mind,andspiritbecausethey are all connected. What does it mean to take into considerationyour spirit or your relationship to spirituality? The truth of yourexistenceisthatyouareinrelationshipwiththeentireuniverse.Whenyougooutsideinthesunshine,youcanfeelthatyouhavearesponsetothat energy.When it’s cold out, you have responses that are differentfrom your responses to when it’s hot outside—you have mental,physical,andenergeticresponses.

Youaremadeupofatomsof energy; evenwhatappears tobe solidmatterisenergyatitsbasicunit.Inthisway,yourconnectiontoallthatis, toasource largerthanyourself, isanenergeticconnection.Youareenergetically tapped in to the eternal wisdom that is held in theuniverse; you and the universe are of the same elements. In thisway,there is spiritualitybecause this connection isofanonphysicalnature.Whenyouconnecttoall that is,youaretappingintothatpartofyouthat is eternal andhas the powerful healing potential of the source ofenergyofallthatexists.

Youalsohavetheabilitytomoveyourawarenessintherealmofbliss,orSamadhi.Meditationandyoganidra, yogic sleep, are twovehicles

that have the potential to take you to the experience of this state ofawareness. This also is not religious belief. It is another state ofawarenessthatispossibleforyoutoexperiencewhenyoudeeplyrelaxand just “be.” In the peaceful experience that is called Samadhi, youexperience your connection to all that is. And your body has time torestoreandrenewitself.Youmayalsobegintorealizethenatureoflifeinways that others cannot explain to you.When you open your eyes,afterhavingmeditated,youwilloftenfeelasenseofyourwholeness.It’sacomfortablefeelinglikepurelove,andastablecontentmentasthoughyou’ve awakened from the perfect sleep and know and feel that all iswell. When you’ve experienced this, it can be called a spiritualexperience of recognizing yourwholeness, your healing potential, andyourconnectiontoexistencebeyondjustwhatyousee,feel,taste,touch,andsmell.

Ayurveda is founded on the belief in your connection to all that is.Ayurvedaencouragesyoutobelievethatyouhavetheabilitytotapintothehealingpowerandwisdomthatyouseek.Thiswisdomiswithinyouand all around you. The spiritual aspect of Ayurveda is that you areconnected to the spirit, to the divinity that you seek. You are a co-creatorinthehealingenergiesthatexistintheworld.

AyurvedaIsNotaFad

Thoughit’sjuststartingtogainrecognitionintheWest,Ayurvedahasbeen practiced in India formore than 5,000 years. Ayurveda is not aquick fix nor a passing phase. Ayurveda offers guidance for how toreclaimyourconnectiontonaturalfoodsandthenaturalrhythmsoflife

inawaythatwillcreatehealth.

TherecommendationsofAyurvedacanbeanaturalextensionofyourlife inawaythatcanbefun,enjoyable,andcreative.Theseguidelinesarenot “have to’s”; theycanbe“want to’s”because theyareways foryoutonourishandcareforyourselfandyourfamily.Ayurvedateachesyou how to live life and create health in a heart-centered and naturalway.

CHAPTER2

WhyAyurveda?

Would you like to flow through life with greater ease, contentment,mental clarity, and physical health?Would you like to feel a sense ofempowerment and understandingwhen it comes to your overall well-being? Are you interested in preventing disease before it develops,knocksyoudown,orbecomeslife-threatening?Ifso,youwillappreciateAyurveda for its ancient wisdom and modern practicality. Ayurvedaaddresses the vitality of your entire being—body,mind, and life-forceenergy—foralifeofbalance,sustainablehealth,andlongevity.

ANaturalWaytoHealthandJoy

Just as trees, plants, and flowers are part of the naturalworld, so areyou.Theprinciplesoftheelementsether,air,fire,water,andeartharealwaysatworkinsideofyouandaroundyou.Asseasonschange,asthetimeofdaychanges,andasyearsgoby,yourhealthdependsonyourabilitytogowiththenaturalflowoflife.Youandthenaturalworldarein constant relationship. Ayurveda as amedical science is based uponthispractical,real,andexquisitefoundation.

AyurvedicRecommendationsAreNatural

The herbs, oils, and food suggested by Ayurvedic practitioners are

madeofall-naturalingredients.Unlikedrugsthatareprescribedaspartof allopathic medicine, the regimens and herbs that make up theAyurvediclifestyledonotcausesideeffects.UsingAyurvedaisanaturaland safeway to improve your health and your relationship to the lifeyou’reliving.

Ayurvedaisasystemofhealthfortheentirefamily,notjustforadults.Andbecausetherearesimplewaysofunderstanding thebasicprinciplesofAyurveda,youcannoticewhenyou or your children are sliding out of balance. As you get to know yourself and yourchildren,youcanuseAyurvedicprinciplestosustainequilibriumandhealth.

As a naturalway to health, Ayurveda recommends food, herbs, andoils thatcome fromnature.Ayurvedaalso recognizes thatyourenergyandthoughtstowardthefoodyoubuy,prepare,andeatareasimportantaschoosingtherightingredients.Inotherwords,asyougoshopping,asyou cook, and as you eat, take time to appreciate the hardwork anddedicationofthosewhohavemadeitpossibleforyoutohavethisfood.Andifyougrowyourownherbsandfood,you’llreallynoticeyourcloserelationship to what you are eating. Fill the food and the process ofpreparing it with your heartfelt care and love, and that energy willenhancethevitalenergyofthefood.Also,getthefreshestproductsyoucanfindandafford.

FollowingNaturalCyclesofLife

Youmayhavenoticedthemanycyclesoflife.Themoonhasphases:new to full to new. The seasons cycle: spring, summer, fall, winter,spring.Thesunrises,sets,andrises,andthedaysgetshorterandlongerasseasonscycle.Thereisacycleoflifeaswell,fromchildhoodtoyoungadulthood to the later years of life and then death. According to thetraditioninIndia,whereAyurvedaoriginates,birth-death-birthisalsoacycle.Afterdeath, there is rebirth, and the cyclebegins again. Just asthere isn’tabeginningandendto thewaywesee thesunriseandsetandrise,thereisn’tabeginningoranendtolife:lifefollowsacycle.

DoIhavetobelieveinreincarnationifI’minterestedinAyurveda?Ayurveda is the science of life, so it focuses on the life you are living right now. Thepractices,advice,andrecipesofAyurvedadealwiththehereandnow.So,youdon’thavetobelieveinlifeafterdeathorreincarnationtobenefitfromanAyurvediclifestyle.

Ayurvedarecognizes thatas theseasonscycle,youareaffected.Andas you go through your cycle of life, your needs change. Ayurvedateaches about the qualities of the seasons of nature and of life, and itoffersways tostay inbalance throughthesechanges.There’sawaytogentlygiveintothespecialattributesofeachseasonwhilealsomakingsureyoustayinbalance.Thisishowyou’llremainhealthy.Forexample,whentheweatherbecomescoldanddryinwinter,itaffectsyoubeyondasenseofphysicaldiscomfort.Winterischaracterizedasavatatimeofyear, and vata is associatedwith cold, dry, andmobile. Inwinter, thecold and dry air penetrates the skin, and it will affect bones, organs,

muscles,andyourbody’sbiochemicalprocessesifyoudon’taddwarmthand moisture to your body. For balancing the qualities of vata,particularly at this time of year, Ayurveda has natural, simple, andlogicalrecommendationsforlifestyleanddiettohelpwarmyouupandpacifytheeffectsthatwintercouldotherwisehaveonyourphysicalandmentalhealth.

Onceyoulearnaboutyourconstitutionandthequalitiesattributedtoeach season, you will be able to live in harmony with the naturalrhythms of life. That way, you can remain healthy, comfortable, andimmunetodiseasethroughouttheyear.

DailyCycles

Just as there is a seasonal cycle, there is a daily cycle. Whiletemperatureand thenumberofhoursof sunlightwill vary throughoutthe year and throughout theworld, there is a natural daily cycle thatremainsthesame.Insteadoftryingtoplanyouractivitiesandroutineinconflictwiththedailycycle,it’sbestforyouroverallhealthifyouworkwiththenaturalcyclesofvata,pitta,andkaphaastheyoccureachday.

2.1:THEDAILYDOSHACLOCK

TimeofDay AssociatedDosha

6A.M.–10A.M. kapha

10A.M.–2P.M. pitta

2P.M.–6P.M. vata

6P.M.–10P.M. kapha

10P.M.–2A.M. pitta

2A.M.–6A.M. vata

The table of the daily cycle helps you understandwhen it’s best towakeup(beforekaphatime),whentoeatyourbiggestmeal(lunchtime,pittatime),andwhattimetogotosleep(beforepittatime)basedonthequalitiesassociatedwitheachdosha.

AWholeSystemofHealth

Ayurvedaisawholesystemofhealth.Inotherwords,itrecognizestheinterconnectednessofyourentirebeing:mind,body,andenergy/spirit.When you exhibit symptoms of imbalance or disease, Ayurveda takesinto consideration yourmental, physical, and energetic/spiritual state.Forexample,ifyouhaveaheadache,Ayurvedadoesn’tjustlookatwhatcouldbecausingthisfromaphysicalperspective.Ayurvedaisinterestedinyourentirelifestyleanddiet,evenifthesymptomseemstobeclearlyaheadache.Thisisbecauseallaspectsofyouareconnected.Yourbody,mind,andenergysystemareconnected.Diseasethatbeginsinthemindorenergybody,ifnotaddressed,spreadstothephysicalbody.Diseaseinthephysicalbodyaffectsthemindandspirit.Forthisreason,Ayurvedaas a whole system of health examines your lifestyle, your diet, yourstress levels, your environment, and your relationships to createharmonyandbalance.

HowtoAchievePerfectHealth

The key to a healthy life, according to Ayurveda, is balance.Imbalanceleadstodisease.Therearerecognizablesignsofearlystagesof imbalance that you can notice and correct before the imbalancecreates further physical symptoms or advances to the stage of a life-threateningdisease.

Health consists of a balanced state of the three humors (doshas), the seven tissues(dhatus),thethreewastes(malas),andthegastricfire(agni),togetherwiththeclarityandbalanceofthesenses,mind,andspirit.—VasantLad,BAMS,MASc.

WhenyouvisitwithyourAyurvedicpractitioner,shewillwanttogeta clear picture ofwhat you’remanaging in your life andhowyouareaffectedbyitsoshecanmakeappropriatesuggestionsforadjustmentsinlifestyle,diet,andsupplements.Bymakingchangestoyourlifestyleanddiet,youandyourAyurvedicpractitionerwillkeepinmindthestateofthedoshas,dhatus,malas,andagni inyou.And thegoal isbalancesoyou can live in harmony with the natural world and be immune todisease.

AyurvedaasPreventiveMedicine

Ayurvedicpracticesarewaystotakecareofyourselfsoyoudon’tgetsick. As preventive medicine, Ayurveda is a way to maintain health.When you follow the wisdom of Ayurveda, you are maintaining your

health on a daily basis; nourishing your mind, body, and spirit; andcreating the conditions for an easeful transition into the later years ofyourlife.YoudothisbynoticingearlysignsofimbalanceandtakingthenaturalmethodsprescribedbyAyurvedatocreateequilibrium.

WhenUsingAyurvedaasComplementaryMedicine

Ayurvedaisasystemofhealththatstandsonitsown,asawayoflife.Becauseitisall-naturalandsupportsallofyou—mind,body,andspirit—itcanbeusedalsoasacomplementarymedicine.Thatmeansyoucancombineitspracticeswithallopathic,ortraditional,medicine.

Ayurvedicherbscaninteractwithallopathicdrugs.AlwaystellyourAyurvedicpractitionerandyourdoctoreverythingyouare takinganddoing foryourhealth toavoidadverseorunwanted side effects. You’ll need advice to be sure which Ayurvedic practices will bebeneficialincombinationwiththeadviceyoureceivefromyourprimarycarephysician.

IfyouareseeingaWesternmedicaldoctornow,donotstopseeingherifyouwanttobegintotalktoanAyurvedicpractitioner.Continuewithyourmedicaldoctor,thenmeetwithanAyurvedicspecialistorVaidya,Ayurvedicdoctor, to seewhere shemaybeable tohelp.Alwaysmakesurethateachdoctoryoutalktoisawareofeverythingyou’redoingforyourhealth.EaseintoAyurveda.

ComplementaryTherapies

In combination with your allopathic treatments, your AyurvedicpractitionermayrecommendanyofavarietyofwhatWesternmedicinecallscomplementaryoralternativetherapies.Thesetherapiesarecalled“complementary” because to traditional doctors, they are used as acomplement to theirprescriptions—not insteadofwhat theyprescribe.They are called “alternative”when they are used instead of allopathicmedicine.

The following therapies are among those that your Ayurvedicpractitionermayrecommend.Thesetherapiesareallnatural,havebeenused for thousands of years, and are used to restore your body byhelping to circulate blood and lymph, support digestion, and boostimmunity.

THERAPIESUSEDINAYURVEDA

Aromatherapy: using scents to pacify—or stimulate—thebodyandmindBodywork:massagingherbalizedoilovertheentirebodyinrhythmicstrokesMarmaTherapy:applyingpressuretospecificpointsonthebodytohelpenergyflowMindfulness Practice: becoming aware of what you areexperiencing in each moment, which allows digestion,sleep, and other important physical andmental functionstooccurnaturallyandeasefullyYoga, Meditation, and Pranayama: cultivating mentalequilibrium; promoting energy flow throughout the body;andenhancingphysicalstrength,stamina,andhealth

Healing Modalities with Metals, Gemstones, and Colors:using the energetic vibration of metals, gemstones, andcolors to positively affect your energy systemandoverallhealthHerbal Supplements: ingesting natural, whole herbs andspices in powder, liquid, or capsule form to enhance thebody’s ability to detoxify, absorb nutrients, and regainequilibrium

Many people choose to followAyurveda because it’s preventive andpicksupwheretraditionalmedicineleavesoff.Ittreatsthepersonforallofwhoshe is,andsupportsher increatingasustainable lifestyle foralifetimeofperfecthealth.Itcanalsobeusedasasupportforthebodyandmind,whensurgeryordrugsarenecessary.

ChoosingYourPrimaryCareDoctor

If you are interested in naturalways of cultivating andmaintaininghealth,youcanfindadoctorwhopracticesintegrativemedicine.Thismeans thathehasbeen trained inallopathicmedicineandhasstudiedalternative therapies. This type of doctor would be very comfortableusing a combination of allopathic treatments plus Ayurvedicrecommendationstosupportyourhealthinanongoingwayandduringemergencies.AnintegrativedoctormaynotknowalotaboutAyurveda,though shewould recognize that true healing takes into considerationmind, body, and energy. Because of this, so she would support youseeinganAyurvedicspecialistforspecificadvice.

You can effectively integrate the modern and ancient systems ofhealth. Many traditional doctors are interested in learning aboutcomplementary medicine. It’s well known and widely accepted, now,thatthemindandbodyareintimatelyconnectedandthatthehealthofan individual affects and is affectedbyhis day-to-day andmoment-to-moment decisions and thoughts. By making choices for great healththroughout your day, you support your immunity, your ability to dealwithlife’supsanddowns,andyouragingprocess.Asyouapproachyourdecisionswith intentionaboutwhat to eat,whom to spend timewith,andhowtospendyourenergy,youwillnoticeachangeinyouroverallhealth.Andthiswilldecreasetheamountoftimeyouspendinadoctor’soffice.

Self-EmpowermentforHealthandLongevity

Ayurvedaas“thescienceof life”givesyoualensthroughwhichyou’llexamine your life and your health.Once youunderstand the basics ofAyurveda,you’llhave thepotential for less confusion, lessoverwhelm,and less frustrationwhenyouare facedwithearly signsof imbalance,theprecursortodisease.Earlysignsofimbalanceincludesuchfamiliarconditionsasheadache,constipation,sorethroat,andirritability.Whenthese types of early signs arise, Ayurveda tells you what immediatechoicesyoucanmake thatwill supportyour immune system.YoucanturntoAyurvedaforguidanceandnaturalrecipeswithherbs,teas,andspicesthatyoucanstockinyourownkitchen.

ItJustMakesSense

Ayurvedamakes sense. Itdemystifies themysteryofcreatinghealth.Forthosewhodon’tgravitatetowardscienceoraren’tdoctors,youmayfeel disconnected from any understanding of how to cultivate health.Youmayfeelunabletounderstandwhatthebodyis,howitworks,andhowtoworkwithit.Ayurvedadoesn’trequireyoutohaveanadvancedbiological or chemical understanding of the body. Instead, Ayurvedaasksyoutoevaluateyourhealthintermsofsimpleattributes.Thesearedry, oily, light, heavy, cold, hot, unctuous, rough, soft, hard, subtle,gross,mobile,static,clear,cloudy,slow,sharp,dense,andliquid.Andasyoureadthisbook,youwillseehowlogicalandself-empoweringitistoevaluateyourhealthusingtheseattributes.

Remember, inAyurveda, like increases like,andoppositesbalance.Forexample, ifyourvata dosha is aggravated, youwill want to avoid cold, raw food and you’ll want to limitsensorystimulationandmovement.Youwillwanttogiveyourselfmassageswithwarmoil,eatwarmandmoistfood,anddoyogaandpranayamapracticesthataregrounding.

Once you understand the basics of Ayurveda, you can begin toincorporate the practices into your life. It can be a fun and nurturingexperience to takecareofyourselfandyour family in thisway.Livinghealthily becomes away of life and away of love, not a chore or anunexplainedmystery. And you can reduce your trips to the doctor bypreventing seasonal allergies, flu, and other diseases and illnesses thattaketheirtollonyourbodyandyourlife.

HaveReferenceMaterialsandSupport

What’sgreataboutAyurveda is thatyoubecomeapartofyourownmedicalteam.Yourobservationsandparticipationinyourownhealingare as important as the Ayurvedic books you keep on hand and yourvisitswithyourAyurvedicpractitionersandyourotherdoctors.Youallworktogetherincreatinghealthforyouandyourfamily.

Tosupportyourself,havebooksonhandthatcanremindyouofwhatto look for as symptomsof early stagesofdisease and thatoffer greatAyurvedicrecipes.SeeAppendixBforadditionalresources.

NoticeHowYouFeel

Keeptabsonyourselfandonyourfamily.Thesooneryounoticesignsof imbalance, the faster and easier it will be to correct them. Thefollowing are some questions to ask yourself to practice noticing howyoufeel.

Howdoyoufeelphysicallythroughoutyourbody?Howisyourenergylevelthroughouttheday?Howdoyoufeelwhenyouinteractwithothers?What isyoursleepingpattern:howlong, lightorheavy,dreams,nightmares?Areyoufeelinghappinessandjoyinyourlife?Howdoyoufeelatwork?Howmanytimesperdaydoyouhavebowelmovements?Howmanytimesadaydoyouurinate?

Doyoutaketimeforrelaxation?Areyoucompletingimportanttasks?

As you read this book, you will become familiar with what youranswerstothosequestionswilltellyouaboutyourhealth.Andyouwilllearnandunderstandhowtomakeadjustmentsinyourlifestyleanddietwhenyounoticeimbalance.Youwillnoticethatbypayingattentiontoyourbodyandbynourishingandnurturingyourselfyouwillcreatetheconditionsforyourbodytohealitself.

Theblueprintforperfecthealthisinsideyou.Itisyou.—DeepakChopra,MD

Whenyou talk to yourAyurvedic specialist, if youdon’t understandwhyhemakescertainrecommendations,thenaskhimwhy.Understandwhatyou’redoing foryourhealthsoyoucancontinue tobeanactiveparticipantinyourwellness.Withknowledgeandunderstandingcomesthe ability topreventdisease fromhappeningor fromgettingworse ifit’salreadybegun.

KeepingYourFamilyHealthy

Ayurveda isn’t amedical system that you only turn towhen someonegetssick.It’sawaytocreatebalanceinyourlife,forthriving,longevity,

andcontinuedhealth.ThewisdomofAyurvedahelpsyoudeterminethehealthiestwaystocookyourmealsandspendyourtime,basedonyourconstitutionandtheseason.Andbecauseit’saboutyourlifestyle,it’sforthewholefamily.IfyouuseAyurvedaforyourselfandforyourchildren,you will notice a more balanced household with less irritability andillness.Whenyouaren’tspendingenergytreatingillness,youhavetimeforthefunandeducationalthingsinlife:familytime,playdates,school,exercise,andotheractivitiesyou’dchooseforyourfamily.

CookwithYourChildren

Because the energy you put into your food enhances its nourishingproperties,seeifyoucanmakeitafun,loving,andspecialexperiencetocookwithyourchildren.Allowthemtobepartofanaspectofpreparingameal,orseeifitworksforthemtohelpbyaddinginspices.Leadthemtoputlovingintentionsintothespicesbeforetossingthemin.Explaintothemwhatthefoodsare,howtheyaregrown,andhowtheynourishthebody and mind. Notice the colors, textures, and scents. Enjoy thepreparationprocesstogether.

Meals which are lovingly prepared with a profound desire for the welfare of the eateralwaysbenefitthebodyandmindmorethandomealswhicharecommerciallyprepared,orwhichhavebeenpreparedbysomeonewhoisindifferenttoordislikestheproposedeater.—RobertE.Svoboda,BAMS,inTheHiddenSecretofAyurveda

Whenthecookingexperiencebecomesintentional,thenourishingandhealingeffectsareheightenedforthebodyandmind.Everythingintheuniverse is made of energy; even matter when broken down to itssmallestparticleisenergy.Sothepositiveenergyofyourthoughtsandintentionstransfersintothefoodyouprepareandserve.

HealthyKids,HappyYou

Byusing thewisdomofAyurveda, you can keep colds and flu fromentering the house and making the rounds, family member by familymember. One of the best things to begin with is the practice ofabhyanga, herbalized-oil massage. On top of having many importanthealth benefits, abhyanga feels luxurious. The primary benefits ofabhyangaare:

Keepstheskinmoisturized,preventingeczemaandrashSupports the lymphatic system, which is how the bodycollectsandremovespollutantsInduces the feeling of being supported, balanced, andrelaxed

Each of those benefits significantly supports the entire person:psychologically, physically, and energetically. In particular, oiling theskinhas a direct effect on the lymphatic system,which is your body’swayofcapturingandremovingthepollutantsthatcanleadtoallergies,colds,andflu.Theoilpenetrates into thedeeper tissues,keepingthemlubricated and able to support the various functions of the body,includingtheeliminationofwaste.

HowandWhentoDoAbhyanga

Doabhyangabeforeenteringthebathorshower inthemorning. It’sespecially soothing to warm the oil first by running the bottle underwarm water. Then, as you massage the oil into your skin (or yourchild’s), massage in long strokes along the limbs, and massage in acircularmotionover the joints.Be sure tomassage theentirebody, inloving strokes. This includes massaging oil into the scalp. Once yourchildren are old enough, they can do abhyanga without your help.Learning to self-nuture is a wonderful skill for them to take intoadulthood.Ifyourchildispredominantlyvataorhasavataimbalance,itwillhelptogiveherasoothingfootmassagewithoilbeforeshegoestobed.

DynamicApproachtoOverallWell-Being

Ayurvedaisadynamicapproachtooverallwell-beingbecauseyouandthe seasons are constantly changing. As you change and as seasonschange, your needs will change. The beauty of Ayurveda is that theadviceitofferswillfeelnaturaltoyou.Forexample,inthesummertime,especiallyifyouaresomeonewhohasagoodamountofpitta(thefireelement),Ayurvedarecommendscoolingactivitiesforthebody,suchasswimming(duringthecoolerhoursoftheday).Asyouandtheseasonscycle and change, Ayurveda suggests modifications to your diet andactivitiestohelpkeepyouinbalance.

TheBenefitsofAllowingInsteadofRepressing

Becauseofthevariousto-do’sinlifeandbecauseofavarietyofotherreasons, you may find yourself repressing emotions and/or repressingcertainbodilyfunctions.Inotherwords,whatifyouhaveareallybusyweekatwork?Youmightnotonlyrepressfeelingsthatyouhavesothatyoucangetthroughtheworkweek,butyoualsomightrepressurgestogo to the bathroom because you are just too busy. Repressing isunhealthy for themindandbody.When itcomestoelimination,maketimeforeliminationfirstthinginthemorning.Andlistentoyourbodywhenit’sreadytoeliminatebecausethat’sitswayofclearingthewasteoutofyourbodytokeepyouhealthy.

Allergiescanbecausedbyrepressedemotions.Whenyourepressemotions,youcreateavata imbalance.Whenvata isoutofbalance it affectsagni, yourdigestive fireandyourautoimmunity. If your autoimmune system is not acting and reacting properly, you couldexperiencereactionstocommonallergenssuchaspollenanddust.

When emotions come up, give them space. If you’re at work whenemotionswanttobreakthroughandyoucan’ttakeabreak,maketimewhen you get home to allow the emotions. Feel them fully; breathedeeplyinandoutseveraltimesuntiltheemotionseventuallydissipate.Youcanthinkofthemetaphorofridingwaves.Bethesurfer,whoridesthemwithoutgettingsweptawaybythem.Itcouldtakesometimeforthesensationsoftheemotiontoriseupandthenfloataway.Whenyouallowyourself to feel the emotions, they canpass throughyou. If yourepressthem,youcarrythemwithintheverycellsofyourbody.

Youmayberepressingemotionsforanynumberofreasons,sotalkingtoatherapist,friends,andyourdoctorsandhealersaboutwhatyouareexperiencingisimportant.Inaddition,allaspectsofyourlifecontributetohowyouwillexperiencetheemotions.Whatyoueat,ifyouexercise,howwellyousleep,andmorecontributetoyourreactionstolifeandtoyourownemotionswhen theycomeup.Ayurveda isdynamicbecauseyouremotionsandstateofmindwillshift,andAyurvedacanbetheretosupportyouwithguidanceforwhattodowhenyouexperiencedifferentstatesofmind.

FindTimeandWaysforRelaxation

In this fast-paced world, you may often feel stressed out andoverwhelmed.When you become stressed out and overwhelmed, yourbody kicks in to fight-or-flight response. Your heart beats faster, yourbreath becomes shallow, and youmay become tense. The body is notmeant to stay in fight-or-flight mode. Fight-or-flight is meant foremergencies.Thebodyneedsperiods in therelaxationresponseduringwhichitwillperformitsnormalfunctions.Yourmindneedsperiodsofrest,too,whichyoucangiveitthroughmeditation,breathingexercises,yoga,andvisualizations.Andyourenergybodyneedsrejuvenationtime:takingwalksoutsideisagreatwaytorestoreyourenergybody.

InAyurveda,aleveloftotal,deeprelaxationisthemostimportantpreconditionforcuring

anydisorder.—DeepakChopra,MD,inQuantumHealing

The more relaxation time you can bring to your body, mind, andspirit, themore youwill be able tomake clear decisions in your life,enjoy physical health, and age well. Ayurveda gives you practical,simple, and effectiveways to enhance your quality of life, which youwilllearninthefollowingchapters.Anddon’tbesurprised—thoughthiswill require some lifestyle and dietary changes as you adopt anAyurvediclifestyle,youcouldactuallyenjoyyourself!It’sanourishing,supportive,natural,andcomprehensivescienceoflifeandlongevity.

CHAPTER3

AyurvedaandYoga

BothyogaandAyurvedaoriginateintheancienttraditionsofIndia,andtheycomplementeachothertosupportahealthy,easeful,andlonglife.RishisrealizedAyurvedaastheanswertodeepquestionsabouthowtonourish and heal the body, and they realized yoga as the way tounderstandthebusinessofthemind.PracticingAyurvedaenhancesthebenefitsofyoga,andyogaisaspecialpartofyourAyurvediclifestyle.

WhyPracticeYoga?

The images of yogis twisting and bending their bodies into variousshapesmay leadyou to imagine thatyoga isapracticeexclusively forthe body. It’s true that the physical postures of yoga are intended torelease toxins from the body, create space, and lead to other physicalbenefits. It’s also true thathatha yoga, the physical practice of yoga,illuminatesthenatureofthemind.

To understand the mind, you have to practice observing it. As youpracticehathayoga,youareable towatchyourmindandwatchwhatthoughtsariseasyouflowfromposturetoposture.Canyoukeepyourmind steady and present, or does itwander and become restless? Canyou return your attention to the breath andbecomepresent simply tothe experience, without judging it? During your hatha yoga practice,observethatthemindlikestotravel.

Duringyourhathayogapractice,whenyourmindwanders,bringitbacktothemomentbynoticingwhatpartsofyourbodyaretouchingtheearth.Feelthesupportoftheearth,thenfollow the breath. In hatha yoga, your breath supports your postures. You’ll learn tocoordinate your movements with your inhalation and exhalation for safety, ease, andstamina.

Hatha yoga is also a practice to prepare the body for meditation,stillness. Just as you canwatch the activity of themind during hathayoga, you can watch the mind during meditation.Meditation is thepracticeofobservingthemindandallowingthoughtstofloatby.

Byfirstmovingthebodyinhathayoga,youwillhaveaneasiertimesitting in stillness. From stillness, you observe the nature of themind.You watch thoughts go by, without getting attached to them orcontinuingtofollowwheretheylead.Everytimeyounoticeyouhaveathought,justbringyourawarenessbacktoyourbreath.Noticeyouarebreathing,andwatchtheinhaleandexhale.Noticethepauseattheendoftheinhaleandtheendoftheexhale.Asthoughtsarise,gentlybringyourattentionbacktothebreath.

Themindisrestless.Itplans.Itthinks.Itworries.There’satimeandplace for those functionsof themind. It’swonderful that themindcanbesoadeptandsupportiveofworkandproductivity.It’salsoimportantfor you to learn how to create conditions so that the mind will rest,especiallyifitstartstospininastressfulsituation.Onceyouunderstandthenatureofthemind,youareonyourwaytounderstandinghowyogaandmeditationaretoolsforthereductionofstress.Understandingthis

concept will support your Ayurvedic lifestyle. If you practice bothAyurveda and yoga, they support and enhance each other’s effects,takingyoutowarddeeperhealthofbody,mind,andspirit.

HowYogaReducesMentalStress

Wouldyoulikebettercopingskillsinthefaceoflife’supsanddowns?Would you like relief from spirals of depressive thoughts and anxiety?Wouldyouliketoknowhowtoletgoofangerandresentment?Yogaisherewiththetoolstohelpyou.

Yoga teaches that in order to reduce the stress you feel, you mustunderstandthenatureofthemind.Inyourlife,youwillfindyourselfinsituations that could leadyou to feel stressedout,depressed,hopeless,alone, fearful, and anxious. You cannot control all the situations andoutcomes in your life. Yoga teaches that you can learn practicesdesigned to help youmore effectivelymanage the stress you feel as aresultofwhathappensbeyondyourcontrol.Whenyouunderstandthenature of the mind, you can change your experience of life andexperienceitwithmorejoy,playfulness,andease.

“SthiraSukhamAsanam” is oneof the sutras, or threadsofwisdom, in the ancient textYoga Sutras by Patanjali. The translation of this sutra is “steady, sweet/comfortableposture.”Itmeansmakeyourposturessteadyandcomfortable.Dothiswithyogaposturesonthematandwithposturesyouhold(physical,mental,andspiritual)throughoutyourlife.Thisisyoga.

TheYogaSutraswerewrittenbyPatanjali toexplain thescienceandphilosophyofyoga.Hedidn’tinventthestudyofyoga,butheiscreditedwithwritingitdowninthepoeticformthatwehavetoday.Eachsutraisas short as one phrase or a few sentences, and they are threads ofwisdom foryou to contemplateasyoumovealongyouryogic journeytoward understanding the nature of the mind. Here are the basicpremisestounderstandingthenatureofthemind,whichisfoundationaltoyourpeaceofmindandyourpracticeofAyurveda,thescienceoflife.

You are not your thoughts; you are the one who canobserveyourthoughts.The mind is active—thinking, planning, judging, hoping,fearing,desiring,avoiding.When themind is actively fearful, anxious, stressed, etc.,thatisnotyourtruenature.YourtruenatureisPurusha,pureawareness.Inorder toexperiencepureawareness, youmust learn toobserveandcalmthemind.Oncethemindiscalm,youexperiencepeace,notstress,inyourlife.

Yoga andmeditation are tools for learning to developwhat is oftencalled“witnessconsciousness,”whichisawayofsayingthatyouarethewitness to what is going on in your life. You are witnessing yourthoughts, your reactions, and your emotions. You are not identifyingyourselfwiththem,asthoughyouarethem,norareyougettingcaughtup in them.You begin to recognize that your anger, your resentment,yourguilt,yourinsecurity,etc.,arenotyournaturalstateofmind.You,

atyourcore,areatpeaceandequilibrium.Yogaandmeditation teachyouhow toget in touchwith that coreand live from thatplacemoreoften.

TheYogaSutras

The Yoga Sutras were written in Sanskrit thousands of years ago(estimated dates range from 5,000 B.C. to A.D. 300), and now severaltranslations and editions are available in English. Many editions existthatcontaincontextualization foreachof thesutras, inaddition to theliteraltranslations.BecausethesutrascomefromtheancientcultureofIndia,youmayfind ithelpful toreadwhat theexperts sayabouteachsutraintheexpositionsprintednexttotheliteraltranslation.

Thesecondsutraisconsideredtobethefoundationalsutra,theentirepurposeofyoga. It is“yogascittavrittinirodhaha.” Inshort, itmeans,“yoga is learning to live from the place of witness consciousness.”Another way it’s translated is “yoga is learning to restrain themodificationsofthemind.”Inordertounderstandthatsutra,youmustunderstandthenatureofthemind.

Whyaretheremanytranslationsofthesamesutras?Languagesandculturesare constructeddifferently, andexactword-for-word translationsdonotalwayscarrythemeaningthat’sexpressedintheoriginaltongue.Translationisanart form, in which the translator aims to convey both literal and cultural meanings.TranslationsofthesutrasusedifferentEnglishwords,tryingtohelpgiveanuancedsenseoftheoriginalSanskrit.

TheNatureoftheMind

The nature of themind as described in this way is a new concept tomany in themodernWesternworld. Before being able to restrain themodifications of the mind, you have to understand what themodifications of themind are. This concept canbe experienced in thefollowingway.

Pauseforafewmoments,andseeifyoucanwatchyourthoughts.Noticethatyouhavetheabilitytowatchthoughtsthatpassthroughyourmind.Noticethatyourthoughtsarefleetingorchangingconstantly.Recognizethatyouhavetheabilitytoviewyourlifefromaplaceofawarenessthatwatchesthosepassingthoughtsandwatches all you do and experience. You are both living your life and able toobserveit.

Whenyourmindhasathought,canyounoticethatyoudon’thavetobe thinking that thought? For example, if you are thinking about anapple, do you notice you can change that thought so you are nowthinkingaboutalunchbox?Ifyouarethinkingaboutwhattimetopickup your child from school, you could change that thought and thinkaboutmailingabirthdaycardtoyourfriend.Yourthoughtscanchangefrommomenttomoment.Sometimesyouchangethethoughtswithyourwill, other times each thought comes and goes on its own. That is anessentialcomponentofthenatureofthemind,thatthoughtswillcomeandgo.Youcanwatchthem.Youareconnectedtoyourmind,andyouarenotyourmind.Youwitnessit.

If you are angry, you can separate from the anger to notice you are angry. If you areexcited,youcannoticeyouareexcited.Youasthewitnesscanseparatefromtheenergyof theangerorexcitementandwatch it.Thatpartofyou, thewitness,canobservewithequilibriumtheworkingsofthemind.

Once you understand that you can stand in the place of witness toyour mind’s activity, then you can understand the modifications—thestories—arewhat theminddesigns. If,on theotherhand,you identifywiththemovementsofthemindasalwaystrue,youcanlosetouchwiththe presentmoment, reality, and balance. It’s common to do this: themindgetstriggeredandhaspatterns.That’swhyyogaisapractice.Lifeis constantly changing and you are confronted with new people andsituationsthatcanbechallenging.Yogahelpsyouremembertoconnecttoyourwitnessconsciousness,andithelpsyoustarttodoitassecondnature.

TheModificationsoftheMind

Sometimesthemodificationsofthemindarealsocalledthe“stories”ofthemind.Whatdomodificationsofthemindlooklike?Whatarethe“stories”thatthisconceptrefersto?It’snotreferringtothestoriesyoutell others that you recognize as stories, like short stories, plays, ormovies. Themodifications of themind aremost noticeable when youhavetroubleseeingthetruthorrealitybecauseyourmindiscaughtupinastory,anassumption,oraguessthatyouconstructaboutasituationorexperience.Here’sascenario:

It’s Pat’s birthday, and last week her friend Julie said she’d meet Pat for abirthdaylunchatVivaLaPizza,at12:30.Theyconfirmthedate,time,andplaceacoupleofdaysbeforePat’sbirthday.Onherbirthday,PatarrivesatVivaLa

Pizzaat12:30sharp.Shedoesn’tseeJulieanywhere.Patasksforatablefortwoandgetsalovelytablebythewindow.Shelooksatthemenuforafewmoments,andthenlooksatherwatchandseesit’s12:40.Shefeelssomeenergyriseinher(a sensation, an uncomfortable feeling), and she starts to get concerned aboutJulie.It’s12:40.“DidJulieforget?Didshegotothewrongplace?Issheokay?Maybeshegotintoacaraccident.”AndPatstartstoworrythatJuliegotinanaccident.ThenPatpicksuphercellphoneandcallsJulie.Juliedoesn’tanswer.Then Pat starts worrying, “She must be in trouble. She always answers her

phone.”Now, it’s12:45P.M.Pat’sworriedenergy is stronger,and since it’sherbirthdayshestartstofeelhurtandangry,imaginingthatmaybeJuliedidn’tgetinanaccident.MaybeJuliehas forgotten theirdate.Twomoreminutespass,andJuliearrives.“I’msosorryI’mlate!Iwenttopickupaspecialbirthdaycakeforyou, and the linewas really long. Iwas going to surprise you. Since I’m late Iwantyoutoknow,Ijusthandedittothechefofthisrestaurant,andhe’llbringitoutafterweeatpizza.I’msosorryI’mlate.Happybirthday.”

In this scenario, themodifications of themind are the “stories” PatmadeupwhilewaitingforJulie.ThestorybeginswhenPatspendstimeworrying if Julie got in an accident, and thenPat imagines her friendforgotherbirthday.Thesearethestories,themodificationsofthemind.The mind is modifying, or adding to, the reality. The reality in Pat’ssituation,whilewaitingforherfriend,issimplythatJulieislate.That’sthereality.Whatherminddoes,inresponsetotherisingenergyinsideof her, is make up stories that cause her to suffer and feel stress—worryingthatJuliegotinanaccidentorimaginingthatJulieforgottheoccasion altogether. The reason Juliewas running latewas nothing toworryabout.Shewastryingtogetabirthdaycake,apleasantsurpriseforPat.ThatwastherealitythatPatdidn’tknow.

Themindisawonderfultoolthatcannoticepatternsandcreateorganization.Themindisnecessary for making plans, creating structure, and learning how to maintain safeconditions in the home. Learningwitness consciousness doesn’tmean disregarding themind.Itmeansbeingabletonoticethemind’sactivityanddecidingwhentogiveittimetorest.

The example of Pat and Juliemeeting for lunch illustrates how, byfollowingthemind’sstoriesoncetheystart,youcancauseyourselfmoresuffering than if you stay inpure awareness, orwitness consciousness.HowwouldthescenariolookdifferentifPatpracticedbeinginwitnessconsciousnessratherthanfollowingthemodificationsofthemind?Whatisthealternativethattheyogicandmeditationpracticesoffer?

RecognizingRisingEnergyandSensation

Before you begin to label something you experience as anger orfrustration, see if you first just notice it as energy rising, or sensationrising. First, just notice the energy rise, and do not get caught in themindas it starts tospin intoa longtirade(e.g.,“I’msoangry thatmyneighbordrove intomy rosebushes again,he’s so inconsiderate all thetime,lastweekhe…”).Ifyounoticethathappening,pauseandfocusonthe energy that you are feeling. Pay close attention to the sensations.Notethelocationandqualityofthesensations,e.g.,tight,hot,gripping,clenched,dull, sharp,etc. Inexperiencingyouremotions thisway,younoticeyou’llfeeltheenergy,you’llbringyourawarenesstoit,andyouwon’t fan the flamesof your emotionsby thinkingmore thoughts that

cause more angst for you. Breathe through the sensations, focus onbreathinginandout.Soon,thestrengthofyourdiscomfortwilldissipateand fade.And soon, theheated emotion (or energy) aroundwhat firstarosewillcalmdown.Andyoucanthenbeinthesituationwithalevelhead.

Forexample, imagineyouareatworkandyouhaveadeadline fora report intwohours.Youfeelenergyaroundtheapproachingdeadline.Thisenergycouldbesomethingyou’dalsocallanxietyorworry.Asyoufocusonthereport,allofasuddenyourcomputercompletely freezes.Youcannotunfreeze it,andnowyoureallygetconcerned.Withthisforceofurgency,youcallthetechnicalhelpofficeinyourbuildingtoletthemknowyourcomputerhasfrozen.Theytellyouthatthecomputersaredownand theyaredoingwhat theycan to fix them.Theysay itmight takeahalfhour.Youput thephonedown,and thenyougetveryangry.Yougetangry thatyouhave towrite this report, and thenyou think, “Iwish Ididn’thavetobeintheofficeonsuchasunnyday.Andwhycan’tthesepeoplefixthecomputersfaster?Ihaveareportduesoon,whatamIsupposedtodo?Whenwill they get a better computer system for us, so this doesn’t happen? Thecomputersherearesooutofdate.Thisplacedoesn’tappreciatemeortheworkIdohere.Ireallydon’tlikemyjob.Idon’tlikeworkinghere.”

Whathappenshereisthatyouhaveadeadline,andyoualreadyhaveenergy rising around that deadline. Then, when the computer freezes,you feel more energy rise and something else causes you to begin tofollow the thoughts and spin in a negative direction. The spin in thisscenario is thatyoustart thinking thatyouwishyoudidn’thave tobeindoors, and then you go into a story about your employer notappreciating you and that youdon’t like your job. This story that youspinmightcauseyoutodislikeyourjobinthemomentandconstructabeliefthatyourcompanydoesnotvalueyou,allbasedonthefactthatyouhaveadeadlineandthecomputersaredown.

Goingoutsideifyouarefeelingtensionisagreatwaytoshiftyourenergy.Ifyou’recoopedupinside,onceyougooutsideyoucanconnecttothespaciousnessandbeautyofnature.Whileyou’reoutthere,appreciatethemoment,thetreesyoumightsee,andthefreshair.Cultivatinggratitudeisanantidotetostress.

Ofcourse,therealitycouldbethatyoudon’t likeyourjob,afterall.Or,itcouldbethatyoudolikeyourjob,andsometimesthedeadlinesorthefactthatcomputerswillfaltercancauseyousomestress.Eitherway,whetheryoudolikeyourjoboryoudon’t,whethertheydovalueyouornot, is something that’sbetter to thinkabout fromamore levelheadedplace soyou can reallydecide if youdoordonot likeworking there.Onedeadlineanda computer freezemightnotbe thebest reasons fornotlikingyourjob.

YogaforLevelheadedness

Whatyogaoffersisthepracticeofcultivatinglevelheadednessbynotattachingtothewavesofthoughts.Thereisawayofsteppingbackandwatchingtheenergyrise,thenallowingyourselftoreturntoaplacethatis levelheaded.Youdo thisbynotattaching to the thoughtwaves,notaddingenergytothetides.Thisbenefitsyouintheshortandlongrun.Todothis,intheaforementionedsituation,youwouldnoticetheenergythatyoufeelbecauseofyourdeadline.Youwouldnoticetheextraheatandenergyarethere.Justnotice.Then,whenthecomputerfreezesandyoulearnitwon’tbeupandrunningrightaway,younoticeyourenergy

rise.Younoticeit.Andyouwatchthethoughtsthatcomeup.Younoticethefeelingsandthoughtsthatcomeupaboutyourworkplace,andtheseare thoughts to look at again later once the energyhas calmeddown.Rather than continuing the path along the story you’re creating now,that your workplace doesn’t value you, that they’ll never get newcomputers, and that you need to quit, just allow those thoughts to bethere,andwatchthemwithoutaddingfiretothem.

Watchandbreathe.Takeanice,deepinhaleandlongexhale.Dothisseveraltimesasyouwatchtheenergyriseandfall.Trustthateverythingwillbeokay.Keepwatchingthebreath.Eventually,thisenergyyoufeelwill pass if you don’t keep feeding the fire with stories about howterrible computers are and that you want to quit. Nor is it better torepress the feelings andpretend they aren’t there. Thatwillmake youtense, and the stored repressed emotions will stay in you, leading toimbalance anddisease. So, justwatch the thoughts,watch the energy,andbreathe.Breathe.Everythought,everyemotionisfleeting.Thiswillpass. Breathe through it. Inhale and imagine you are inhaling calmenergy;exhalethefrustrationandtoxicity.

HowdoIbreathethroughdifficultemotions?Whenyoufeelstressedoranxious,it’slikelythatyourbreathingwillbecomeshallowandrapid.Gentlybegintoexpandthebellyasyouinhale,creatingspaceformoreairtocomein. Pull the belly button toward the spine on the exhale.Deepening the breath thiswaygentlyandpatientlytellsyourbodyandmindit’sokaytorelax.

Ifyoufocusonbreathing,soontheanxiousenergywillfade.Andyouwillbecomecalmeraroundthesituation.Onceyoubecomecalmer,youcanthinkofwhattodonext.Youcoulddecidetotakeawalkforahalfhour,andlateryoucanmaketimetothinkaboutthedifficultsituationsyouarefacing.Youcanthinkaboutthatfromalevelheadedplace,notintheheatofthemoment.

When you connect to that place of levelheadedness, you areconnectingtoyourtruenature.Yourcalm,centered,andbalancedselfisyourtruenature.There,youconnect towisdombeyondyouremotionsandfrustration.Youcancreatemoreease,health,andhappinessinyourlifeifyoumakedecisionsfromthatplace,yourcoreandcenter.

Yoga’sHolisticModel:TheKoshas

Theword yogameans “union.” Yoga as unionmeans that the goal ofyourpractice is toexperience theunionofyourconsciousnessand theuniversalwisdomofallthatis.Thephysicalpracticeofyogaopensyouup to the experience of your true nature as a physical, mental, andenergeticbeing.

Yogicphilosophydescribesthedifferentaspectsofyourbeingasfivedifferentkoshas,orsheaths.Onewaytovisualizethisistoimagineyourphysical body at the center of a bull’s-eye configuration. Surroundingyourphysicalbodyareenergeticconcentriccircles,calledsheaths.Theinnermost sheath is your physical body, and it is the densest. Theoutermostsheathistheblissbody,andit’sthesubtlest.SeeTable3.1foralistofthefivekoshasinorderofdensesttosubtlest.

3.1:THEFIVEKOSHASINENGLISHANDSANSKRIT

English Sanskrit

Physical,orFood,Sheath Annamaya

Breath/EnergySheath Pranamaya

MentalSheath Manomaya

WisdomSheath Vijnanomaya

BlissSheath Anandamaya

YourPhysicalBody

Thesheathsarealsoreferredtoasbodies.It’sjusttheterminology.Itdoesn’t matter which term you use. The physical body refers to yourphysical form: your bones, muscles, organs, tissues, etc. This bodyincludes the material aspects of you that survive and thrive on food,drink,andsleep.

Whenyouseeandtouchthephysicalbody,itfeelssolid.Yogasaystheideaofthe“solid”physical body is illusion.Science confirms it’s an illusion.Thebasic unit ofmatter is anatom,which is energy. So your experience of solid form is illusion. The body is alwayschangingatthecellularlevel.Theverystructureofphysicalmatterisnotsolid;it’senergy.

InSanskritthephysicalbodyisalsocalledtheannamayakosha.Therootannameans“food,”andmayameans“illusion.”Althoughtheyarecalledillusions,thesheathsarearealpartofyourexperience.Theyare

veils through which you experience life. Ayurveda teaches you tounderstandwhattheseveilsareandtothenworktobecomebalancedinbody,mind,andspiritforyouroverallhealth.

YourBreathBody

Your energy body, also called the breath body, is the pranamayakosha,inSanskrit.Prana,calledchiinChinesemedicine,isthelife-forceenergy that flows through thebody.Whenyoupracticebreath controlexercises,pranayama,youcontrolyourbreathandtheflowoflife-forceenergy.

YourMentalBody

Yourmindanditsmyriadfunctionsexistasthementalbody.This isthe aspect of you that experiences emotions, thought patterns,judgments,etc.Thissheathiscalledthemanomayakosha,inSanskrit.

The mental body is a place where perhaps you put most of yourawareness. If so, youmaynot bemaking enough time to listen to theneedsofthebodyandmind.Becauseofourexpandingtechnology,youmay find that when you aren’t at work or doing your have-to’s, yourenergy is focused on communication through the Internet and textmessaging more than listening to what your own body and mind areaskingfor.Theconstantflowofshortandprolificmessages,abbreviatedwords, and rapid communication has people in the mental space oftyping,reading,thinking,andrespondinginfast,exciting,andevolvingways.Inthiscase,thebenefitofthementalbodyisclear:thepowerof

thethinkingmindisabletoadvancetechnologyandadapttochangingways, connecting the people of theworld in faster andmore efficientways.Tobalancethis,taketimeforyourbody.Andtaketimeforsomementalrelaxation.

Youareanintegratedbeing.Yourmindandbodycommunicateandrespondtoeachother.Whenyourmindfeelsstress,yourbodybecomestense,yourbreathshallow.Whenyourmind is in a spin (ofworry, anger, etc.), bring your attention to the bodywith a relaxingmeditationorpranayama.Asyourelaxthebody,youwillcalmthemind.

YogaandAyurvedaareindemandnowbecauseofagrowingneedtocreateabalancetoournewspeed,expansion,andrapidlifestyle.YogaandAyurvedadonotaskyoutostopyourlifeasyouknowit.YogaandAyurvedaoffertoolstocreatehealthinthismodernlifestyle.

YourWisdomBody

Yourwisdombody is the part of you that is a combination ofwhatyou’ve studied and how you’ve integrated it with your intuitiveknowing.This sheath iscalled thevijnanomayakosha.Whenyouactfrom this place, you are trusting in the power of your intuition andconnection to thewisdomofall that is.Makingchoices fromhereyouareactingbothwithyouracquiredknowledgeandwithfaithortrustinyourinnerknowing.

YourBlissBody

Youexperienceyourblissbodywhenyouarenolongerexperiencinglifethroughyoursenses.Youareinadeepmeditativestate,andyoufeelonewith pure awareness. It is a place of feeling free, safe, connected,and peaceful. This is the anandamaya kosha; ananda means “bliss.”Twowaystoexperiencethisareinmeditationandinyoganidra(yogicsleep). It’s a state that is often described as being between sleep andwakefulness.

YogaandAyurveda:SisterSciences

YoucanpracticeyogawithoutAyurveda,andyoucanpracticeAyurvedawithoutunderstandingyoga.Youwillstillreceivebenefits.Youmayalsonotice if you start practicing yoga that you will become interested inmore ways to support your health in a complementary way, andAyurvedawillhaveanswers foryou.Thesame is true that ifyoustartpracticingAyurveda,youmaystarthavingquestionsaboutyourlifeandhealth that yoga may be able to answer because they stem from thesamephilosophyandsupportdifferentaspectsofyourlifeandbeing.Inthis way, yoga and Ayurveda are considered sister sciences. Theycomplementeachother,flowtogether,andsupportyoutogether.

WhatYogaCanDoforBalance

InAyurveda,toincreaseyourhealthyouwillcreatebalance,stabilizetheflowoflife-forceenergy(prana),andkeepthedigestivefirehealthy.

Youdon’thavetoimagineAyurvedaisaskingyoutocutoutfoodsyoulove,whilealsoaskingyoutoaccomplishtheseeminglyimpossibletaskofcrammingmorelifestylechangesintoyouralreadypackedschedule.Whetheryouareconcernedabouttakingonanewpracticebecauseyoufeel too tired, too lazy, too overwhelmed, too overscheduled, toounhealthy, or too bored—if you are ready for better health, a radiantglowthroughoutyourlife,andpeaceofmind,it’stimetocreatebalanceinyourlife.Aspartofyourlifestyle,yogacanhelp.

HOWYOGAISBALANCING

Physicalposturesofyogamoveyourentirephysicalbody,notjustonepartorsideofyou.The breathwork that accompanies the postures sendsenergytoeverypartofthebody,includingthebrain.Yogaismuchmorethanaphysicalpractice;thereareeightlimbstoyogathataddressthevariousaspectsofyourlife.

Yogaismuchmorethanphysicalpostures.Thephysicalposturesarecalledasanas,andthatisjustoneoftheeightlimbsofyoga.

3.2:EIGHTLIMBSOFYOGA

Limb Meaning WhatItIs

Yama Restraints 5specificpracticestohelpyounavigateskillfullyintheworld

Niyama Observances 5specificpracticestohelpyouunderstandyourselfinrelationshiptotheworld

Asana Yogaposture

thewordfor“yogaposture”

Pranayama Breathcontrol

Breathingpracticestohelpyoucontroltheflowoflifeforcebycontrollingthebreath

Pratyahara Sensewithdrawal

Practicestodrawyourawarenessinward

Dharana Focus Practicestosteadythemind

Dhyana Absorption Practicesthatuniteyouwiththewisdomofthecosmos

Samadhi Bliss Feelingyourexistenceasonewithallthatis

Alloftheeightlimbsofyogaarepracticestoenrichyourhealthandyour quality of living. If you spend some time nurturing yourself bypracticing each of these limbs, you will be supported in your body,mind,andspirit.Oneofthewaystheeightlimbscreatebalanceisthatyou aren’t just nurturing one aspect of your being. You are bringinghealthtoyourbody,mind,andspirit.Youareaddressingallaspectsofyou,sothereisn’toneaspectthatisoverpoweringlystrongandanotherthatisdepletedandneglected.Youaren’tjustinyourmind,orinyourbody, or inyour spirit.Youarepumping themuscles of eachof thoseparts of you, keeping them vital and alive. And that creates balance,contentment, and the capacity for enjoying your life with health andvitality.

HowYogaandAyurvedaWorkTogether

The physical practice of yoga moves energy through the body. Itcreatesspacewherethereistensionorblockage,allowingthelife-forceenergy that flows throughyou to reachall thepartsof thebody.Life-force energy is healing, rejuvenating, and balancing. As you practiceyogic breathing,pranayama, andmovement, you flood the body andmind with healing energy to support your sleep, your digestion, andyourcirculation.

As you move the body, you will notice that you enjoy feelingphysicallyhealthier.Howcanyousupportthephysicalbody,inadditionto theyogapostures?Ayurvedagivesyouthe tools forhowtonourishyourself: what foods to eat, when to eat, when to sleep, how long tosleep,howtonoticeifyou’recomingoutofbalance.Ayurvedatellsyouhow to support the physical body, which includes having a physicalpractice of some activity and stretching each day that hatha yogaprovides.

Ayurvedarecommendsthatinyouryogapractice,youdonotstrain.Ayurvedaagreeswiththe yoga sutras, “make theposture steadyand comfortable.” It’s best tomove thebodyuntilyoubreakasweat,whichisanotherwaytoreleasetoxins.Afteryounoticesweatallover,startwindingdownyourphysicalpractice,andendwithstillness.

HowtoBeginaHathaYogaPractice

If you know you want better health and happiness, you must dosomething different to make a change. If you wish your health weredifferent, you’ll search for reliable and practical new choices for yourhealth.Wishingorhopingthingswillchangeisanimportantstep.Thenturn those wishes or hopes into a strong intention to take steps in apositivedirection.Thehathayogapracticeisawonderfulwaytostart.Youcanstartslowlyandeasily,eveninaslittleastwentyminutesatatime.

WhatYou’llNeedtoStartaYogaPractice

ThereareavarietyofyogaDVDs,CDs,andbooksavailabletohelpgetyoustarted.SeeAppendixBforadditionalresources.Youcanalsofindyogastudiosorprivate instructors inyourarea.Manygymshaveyogaclasses, too.Notallyoga instructorsandclasseswillbe the same.Youmaywanttoaskfriendsorothersforrecommendations.

Ifyoudecidetogotoayogastudio,askthemtodescribethekindofyoga theyoffer. Is it vigorousor gentle? Is it okay for beginners?Tellthemyourneeds,andaskifthatclassisrightforyou.Also,askiftheyprovidematsandprops,orifyoushouldbringyourown.

Asyoulookforayogastudio,DVD,CD,orbookasanintroductiontoyoga,takenotethattherearedifferent typesofyoga.Somearevigorousphysically,othersaregentle.Somearerestorative,andsomearepracticedinroomsheatedhigherthan100degrees.Someyogaclassesaretaughtusingmanyprops,othersusenopropsatall.

Ifyoupracticeathome,thefirstthingyou’llwanttodoismakesureyouhave space and the necessary props for your practice. You’ll needenoughspacesoyoucanliedown,standup,androllalittlefromsidetoside.Thefollowingpropsaregoodtohave:

AyogamatAstraportieTwoyogablocksAcushionortwoAblanket

Theyogamatistohelpyoufeelsteadywhenyoudothepostures.It’snotessential,thoughitdoesmakepracticingeasier.Italsokeepsyouoffthehardgroundwhenyouliedown.Youcanbuyayogastraportie,orfinda longbeltaroundthehouse.Thestrapor tie isusedasawayofreachingbodypartsyouwouldn’tbeabletoreachwithoutthestrapinyourhands.Yogablocksareusefulassupportsandsoarecushions.Youryoga teacher can explainhow touse theblocks and so canbooks andDVDs.Ablanketisusefulasapropandalsoattheendofyourpracticeto keep youwarm. The last thing youwill do after you practice yogaposturesistoliedownandrestforseveralmomentstoallowtheeffectsof your practice to integrate. In these final moments, you’ll oftenexperienceasoundrestperiod.Whenyouliedownforthislastposture,savasana,orcorpsepose,coveryourselfwithablankettokeepwarm.Yourbodytemperaturewilllikelydropwhenyourelaxsodeeply.

StartSimply

Youwon’tgetfasterresultsifyouoverexertyourself.Yogaisn’taboutoverexertion. Yoga is about getting to know who you are, watchingyourself as youdo thepostures.Areyou trying topush toohard?Areyounotpushingyourselfatall?Areyoulisteningtoyourbody?Herearesomegeneralguidelinesforbeginningayogapractice:

1. Followyourinstinctswhenpickingoutayogastudio,DVD,orCD—getwhatfeelscomfortableforyou.

2. Keepyourbreathsteadyandsmoothasyoupractice.Yourbreathisyoursupportandyourconnectiontolife-forceenergy,prana.

3. Yogaisapractice,andyou’llunderstanditmoreandmorewithtime.Donotpressureyourselftohavetolookacertainwayorfeelsomethingyoudon’tfeel.Practicebeingokaywithwhereyouare:thatinitselfisakeytoyoga.

4. Ifyoufeelsharppain,comeoutoftheposture.5. Everyposturehascontraindications,sotalktoyourdoctorandhealth-carepractitionersbeforestartinganewpractice.

6. Allowyourselftoletgoandlettheexperiencebewhatitwillbe.Eachtimeonthematwilllikelyfeeldifferenttoyou.It’sneweachtime,justlikeeachdayisanewday.

The physical practice of yoga isn’t meant to be serious, tense, anddifficult.It’smeanttobesteadyandsweet.It’smeanttocreatespaceinthebodyandinthemind.Asyoubeginyourpractice,justbreathe.Takeinonebreathatatime.Andsmile.

YogafortheWholeFamily

Yoga isapractice thatcanbedoneby thewhole family.Theposturescan be fun, funny, and joyful. The postures can also be deep,challenging,andfortifying.Everyonecanlearnwaystomodifyposturesso that they are safe and comfortable. You can find guidelines forposturemodificationsfordifferentagesandphysicaltypes.Peopleofallageswillbenefit.Andit’sfuntodowithothers.

Children,Teens,andYoga

Manybabiesnaturallyputthemselvesintopositionsthatarepartofahathayogasequence.PosessuchasHappyBaby,DownDog,Cobra,andPlank,whichadultsdointheirclasses,manychildrendoontheirownevenbeforetheylearntospeakorwalk.

DoIhavetopracticeyogaeverydaytoreceivethebenefits?Youdon’thave topracticeeveryday, thoughregularpractice,even tenminutesondayswhenyouareshortontime,willyieldnoticeablebenefits.Themoreyoupractice,themoreyouwill experience consistent and deep effects. If you have stressors in your life, youryogamatistheplacetopracticelettingitallgo.

Yogaissafeforchildren,andastheygetolderyogacansupportthemthroughhighschoolandadulthood.Becauseyogahelpscalmthemindand createphysicalhealth, it’s awonderful constant in aperson’s life.Becausethroughoutlife,everyoneischangingandexperiencingchange,theyogamatisaplacetofindyourcenter,nomatterwhatage.

PartnerYoga

Afunwaytopracticeyogainthefamilyistotrypartneryogaposes.Partner yogahelps build connection between twopeople, and it’s fun.When you are in a partner yoga posture, you and your partner arepracticingcommunication.You’lleaseintoposturestogether,hold,andthen help each other release the posture. You can communicate withyourvoicesandalsowiththeenergyofthebody.

APARTNERYOGAPOSE

1. Standwithyourpartnershouldertoshoulder,facingthesamedirection,holdinghands,withyourinsidefeettouching.

2. Eachtakeabigsteptothesidewiththeouterfoot,turningthatfootout90degrees.

3. Keepagood,stronghold,andbendtheouterleg,sendingthekneeinthedirectionofthemiddletoe.Theoutsidearmslifttoshoulderheightandreachoutinthesamedirectionasthefoot.Headturnstolookovertheoutstretchedhand.

4. Checkinwithyourpartner.Makeadjustmentsforspecialneedsandforcomfort.

5. Holdfor3to4breaths.Explorethisposewithgreatsupport:experimentbysinkingdeeperintoit.

6. Whenyouareready,telleachother,andgentlyreleasetheposebybringingyourselfbacktothestartingposition.

7. Thankyourpartner,andchangepositions.Repeatontheotherside.

Partner yoga is an enjoyable way for you to practice asanas with

others.When you practice partner yoga, it expands your practice in anew direction, and you learn to communicate with another personthroughvocalcommunicationandphysicalenergy.Also,forparents,it’sachancetoconnectandplaywithyourchildreninahealthy,physicalway.

CHAPTER4

VisitswithanAyurvedicPractitionerorConsultant

VisitswithanAyurvedicpractitionerhelpyoufeelempowered.Duringyourvisit,shewillaskaboutavarietyofaspectsofyourlife,includingthe symptoms or ailments you are presenting. By answering herquestions, you’ll tell her how you are holding up psychologically,physically, and energetically so she can make natural and holisticsuggestionsforyouroverallhealing.Herrecommendationswillhelpyouunderstand what you need, and why, to deal with your presentsymptomsandgetonthepathtolong-termhealth.

TheQuestionnaire

Before visiting your Ayurvedic specialist, you will fill out aquestionnaire.Thequestionnairewillgiveyourpractitionerinformationabout your health history and how you are feeling now. Thequestionnaire is likely different from what you experience with mostWesterndoctorsbecauseit’sdesignedtogiveafullpictureofhowyouarelivingyourlife,notonlyfocusingondiseaseorpain.

TopicsCoveredintheQuestionnaire

NotallquestionnairesfromAyurvedicpractitionerswillbethesame,

but theywill generally cover the same topics.Here are some areas ofyourlifethequestionnairewillcover:

Yourfamily’shealthhistoryYourpresentsymptomsandtheirdurationAnymedicationsyoumightbetakingYoureating,sleeping,andexercisehabitsWhattastesyoucraveThefrequencyandqualitiesofyourelimination(stoolandurine)Yourenergylevel

Thespecificquestionswillguideyoutowardpaintingafullpictureofyour lifestyle and habits. For example, regarding your sleeping habits,they will want to know what time you go to bed, what time youtypicallywakeup,whetheryoursleepisheavy,ifyouhavenightmares,andwhetheryouwakeuprefreshed.

SomethinguniqueabouttheAyurvedicquestionnaireisthatitwillaskhow you would describe your family life, social life, work life, andspiritual life. Your relationship to these components of your life canaffectyourhealth,andcanalsogiveyourpractitionermoreinformationaboutyourprakrutiandvikruti.

WhatYouCanLearnfromtheQuestionnaire

There are no “right” or “wrong” answers to the questions. They aredesignedtohelpyourpractitionergaugehowyouareandwhatkindsofchangescouldsupportyourhealingandcontinuedhealth.

When filling out the Ayurvedic questionnaire, do your best to answer the questions astruthfullyasyoucan.Itissuggestedtoanswerthequestionsbylookingatyourselfthroughtime,fromchildhoodtopresent,andanswerfromwhathasbeenmostconsistent inyournatureovertimeand,mostespecially,howitshowedupinchildhood.

The questionnaire is designed to help your practitioner understandvariousaspectsofyourlife,andyou,too,canlearnalotaboutyourselfandyour lifestyle asyou fill it out. In thisway, thequestionnaire is aguidethathelpsyoulearnwhattonoticeaboutyourself.Itmaypresentquestionsaboutyourdietor lifestyle thatyounever thought tonotice,and sonowyou can take the time tonotice andyourpractitioner canhelpyoumakehealthierchoices.

PulseDiagnosis

Your Ayurvedic specialist will be able to understand a lot about thehealth of your body by reading your sec19. Pulse diagnosis is afoundational,intricate,anduniqueaspectofAyurveda.ModernWesterndoctors also use the pulse as a means for determining certain healthfactors,butAyurvedauses it inamoredetailedway todiscovermuchmoreaboutwhat’sgoingonwithyourbody,mind,andenergyflow.

FeelingandListeningtotheDoshas

Your Ayurvedic practitioner will use your pulse to discover many

thingsaboutyourhealth, includinghow thedoshasare showingup inyou.Thepulsediagnosisisthewayyourpractitionercanreallylistentowhatyourbodyhastosayandtuneintohowyourlife-forceisflowing.

Ayurvedacontainsextensiveinstructionandwisdomaboutthevariousaspects of health that a practitioner can determine from the pulse. Ittakespractice,study,andsensitivitytobeabletointerpretthenumeroustypesofmessagesthatthepulsecontains.Inkeepingwithitsconnectiontonature,Ayurvedausesanimalsasmetaphorsforhowthepulsemoves.Vatainbalancefeelslikethemovementofacobra,pittainbalancehopslikeafrog,andkaphainbalanceglideslikeaswan.

TheSanskrit literaturecontainsanumberofwords that canbe translatedaspulse.Themostcommonlyusedwordisnadi,whichmeansariveroflifeexpressedthroughthepulse.[Another]synonymistantu,whichmeansthestringofamusicalinstrumentthroughwhichonecanlistentothemusicoffeelingsandemotions.Hence,pulseisalsocalledtantu.—Dr.VasantLad

There are various parts of the bodywhere you canhave your pulsetaken.Oftentheradialpulse,nearthewrist,isacommonplacetoreadthepulse.

WhatAdvancedPractitionersCanDetermine

With study and practice, a well-trained, skilled, and sensitivepractitionercanusepulsediagnosis todeterminetheconditionofyourdoshasandmuchmore.Thepulsediagnosisisanimportantpartofthe

visit between you and your practitioner. It helps support and addimportantinformationtotheothercomponentsofherevaluation.

YourPhysicalAppearanceandtheDoshas

Your internal world and external appearance are connected. What’shappening inside of you, mentally, energetically, and physically, willshowinyourphysicalappearance.Whenitcomestothedoshas,thewaythequalitiesoftheelementsareactinginyouwillcausecertainsignsinyour physical appearance. Your Ayurvedic practitioner can noticequalities in your physical appearance that reflect qualities associatedwithvata,pitta,andkapha.

Vata

Signsofstrongvataaredryandbrittlenailsandhair.Apersonofvataconstitution will usually have small eyes. He will have a thin bodyframe,andskinthatisdryandrough.

Ifyouthinkaboutthequalitiesofvata—dry,rough,andcold—thenitmakes sense that the physical qualities associatedwith vatawould bedryhair,nails,andskin.Thequalitiesofairandspaceinthebodymakeitthin,brittle,anddry.

Pitta

Apersonexhibitingpittaqualitieswillhavepenetratingeyes,usuallygreenorgray.Hernailswillbehealthyandsmooth.Herbody’s frame

will be of moderate size, her skin oily and warm, and she’ll easilyperspire. Her hair could be red and go to gray early. She may havefreckles,onherfair,red,oryellowishskin.

With the elements of pitta being of both fire and water, pitta’soutwardshowiswet,hot,andsharp.Andthosequalitieswillshowupinthehair,nails,skin,andotherbodyparts.

Kapha

Kapha’seyesarelarge,round,andhavethickeyelashes.Thenailsarethickandstrong.Akapha’sbodytypeislargeandround,andhisskinisoilyandpale.Hishaircouldbethickandoily,andhisteethstrongandwhite.

Kaphaisacombinationofearthandwater,sothick,heavy,andwetqualitieswillshowupoutwardly.Coolnessisalsoassociatedwithkapha,sokapha’sskinmaybecooltothetouch.

TongueDiagnosis

The tongue is an important part of your digestive process. It helpsmove food around in yourmouth so you can chew it, and it providessalivatohelpbreakdownfood.Thetongueisalsoanindicatorofhowwellyouaredigestingandabsorbingnutrients.

Whenyoustickoutyourtongue,ifyounoticethatittremblesorisshaky,that’sasignthatyou’reexperiencing fearand/ora fairamountofstress.Takeamomentnow,see ifyourtongueisshakywhenyoustickitout.Ifso,isitaccuratelyreflectingthatyoufeelfearorstress?

By looking at your tongue, your practitioner will be able to realizehowyourcolonandsmallintestinesaredoing,aswellasotherpartsofyourbody,includingyourheart,spine,lungs,andkidneys.

There are many more evaluations your practitioner will be able tomake based on these and other aspects of your physical appearance.Ayurvedaisavastscience,andyouroutwardappearancecanrevealsomuch about your internal state of being because you are a whole,interconnected being. What goes on for you internally will reflectexternally.

SittingDownforaHearttoHeart

Ayurvedaputs great emphasis on your emotions, thoughts, andbeliefsbecause they all influence yourhealth. Love andkindness arehealing.When you go in to visit with your Ayurvedic practitioner, you areentering aplacewherehewill see youas a full being.Hewill not belookingatjustyoursymptomsandtheirbiologicalfunctions.Hewillbesittingwithyou,listeningtoyou,talkingtoyou,andwantingtoassesshow the various aspects of your life combine together and determinehow you are feeling now. You can come to the meeting with theintentionofopenheartedandsafediscussion,whereyouarebeingseenasatotalanduniqueperson.

TakingYourTime

As your Ayurvedic practitioner asks you questions, you can take amoment to thinkabout theanswer.Sometimes itmight takeyousometimetothinkaboutanaspectofyourlifeyouhaven’tbeennoticingorthinkingabout.So,don’tfeelyouhavetosaythefirstthingthatcomestomind.Givingaccurateinformationismoreimportantthanrushing.

From an Ayurvedic perspective there are various ways to handle symptoms (like aheadacheordiarrhea)becauseyouwant to treat theunderlyingcausenotsuppress thesymptom.Bytreatingtheunderlyingcauseyoucreatehealthinthebody;bysuppressingasymptomyoucanpotentiallycreatemorediseaseorat thevery leasthavethesymptomreturn.

Asyoumeetwithyourconsultant,askquestionsif there’ssomethingyoudon’tunderstand.Whenyougohome later to followhisadvice, itwillhelpifyouunderstandwhyyouaredoingwhatyouaredoing.Yourunderstandingandvisualizationsofthehealingprocessreallydosupportitsefficacy.Youareakeyparticipantinyourhealingprocess,andyourAyurvedicpractitionerprovideshisexpertiseandguidance tohelpyoualongtheway.

NewTopicsontheTable

When you talk with your Ayurvedic practitioner, you may findyourself discussing topics that you aren’t used to having on the table

withdoctors. The topicswill include your elimination, yourdiet, yourrelationships,andyourwork life.Thesecould feel likepersonal topics,andyoumaynotbeusedtodiscussingthemwithyourdoctors.

Whentalkingtoyourpractitioner,trytoletgoofanyjudgmentyouhaveaboutyourhealth.Ifyouhavediarrhea,yourtongueiscoatedwithawhitefilm,and/oryournailsarebrittle,allowallof that tobe the truth,without judgment.Justnoticehowyouare,andcultivatecompassionforyourbodyandallit’scopingwith.

There’sgoodreasonforwhyavarietyofsubjectswillcomeupwhenyou talk with your Ayurvedic specialist. Hearing about the variouscomponentsofyourlifeinformsyourpractitionerabouthowthedoshasareworkinginyouandhowyourenvironmentmightbeaffectingyou.From there, she can give sound advice about how to create balance,gooddigestion,andlastinghealth.

TheRecommendationsYouCanExpect

When you visit with your Ayurvedic specialist, he’ll ask about yourlifestyle and diet before making recommendations for your health.Specifically,someofthetopicshe’llbemostinterestedindiscussingareyoureatingandsleepinghabits,howwellyourdigestionisfunctioning,and how you’re dealing with stress. After your discussion, his pulseexamination, and his observation of your physical attributes, yourAyurvedicspecialistwillmakerecommendationsforyoutoincorporate

into the foundationalaspectsofyour life, suchas sleeping,eating,andexercising.

GettingaGoodNight’sSleep

Agoodnight’ssleepisimportantforyouroverallhealth,andyoucanallownature’s clock tohelp support your sleep.Thehoursof6–10 P.M.naturallyhavethequalitiesofkapha.Soifyoucanfallasleepby10P.M.thequalitiespervasiveintheoutsideworldwillhelpyoudriftintosleep.The hours from10 P.M.–2 A.M. are characterized as pitta time, so if youaren’tasleepbefore10 P.M., yourbodyandmindmaybe influencedbynature’sfieryqualities,whichwillmakeitharderforyoutofallasleep.Because it’s pitta time from10 P.M.–2 A.M., it is the time of nightwhenyourbodywouldliketobedigesting.Ifyou’resleeping,it’sagreattimeforyourbodytobeabletofocusondigestingeverythingyou’vetakeninduringthedaywhileyouarerestingyoursenses.

Ifyouhavetroublefallingasleep,yourAyurvedicspecialistcanmakesomerecommendationsforwhattodotohelpyoueaseintosleep.Onethingshemayrecommendisself-massage:

BEDTIMESELF-MASSAGEWITHWARMOIL

1. Heatsesasmeoilforthevataandkaphabodytypesandcoconutoilforthepittatypesuntilit’swarmtothetouch.

2. Withslow,soothingstrokes,massageyourfeetwiththewarmoil.3. Washyourhandsandcoveryourfeetwithsockssoyoudon’tstainyourbedsheetswithoil.

4. Massagewarmoilalongthebrowlineandatthecrownofyour

headasyoutakedeep,soothingbreaths.

Alongwithself-massage,yourspecialistmayrecommendthatyoutrycertain herbs, tea, or warm milk before crawling into bed. What sherecommendswill dependonwhat shedetermines is causingyou tobeimbalancedandunabletofallasleep.

AGoodTimetoWakeUp

Naturesupportsyourfallingasleepandyourwakingup.Vatatimeis2A.M.–6A.M.,whichisthetimewhenpeoplemayfindthemselvesnaturallywakingupevenifthey’dratherbesleeping.Wakingupbefore6A.M.(orsunrise) is ideal because 6 A.M.–10 A.M. is associatedwith kapha. If youwait until after sunrise to wake up, you’ll be struggling to wake upduringnature’skaphatime.You’llfeelthequalitiesofthattimeofday,whicharesluggish,heavy,andunmotivatedasyoustartyourday.Ifyouwake up during vata time, you’ll be assisted by those qualities thatsupportthemovementofmindandbody.

RecommendationsforEating

Your Ayurvedic specialist will recommend whole foods you cangravitatetowardandfoodsthatwouldbebetterforyoutoavoid,basedonhowyouarewhensheseesyou.Thiswillchangealittlebitwhentheseasons change and as the doshas in you become balanced andimbalancedbasedonvariousfactors.

When’sagoodtimetoeatthebiggestmeal?Because10A.M.–2P.M.haspittaqualities, this is thebest time toeatyourbiggestmeal.You’ll likely be hungry at this time and ready for good digestion because of the fieryqualitiesofpitta.Thisfierytimeofdaysupportsdigestion.

In addition to certain foods, your specialist will likely recommendherbs,teas,oil,powders,andspicesforyoutoaddtooreliminatefromyourdiet.Alltherecommendationsarenatural,andyoucanstockyourkitchenwiththemsotheyareeasilyaccessiblewhenyou’recookingandeating.

When cooking for an entire family, if you have a family of variousconstitutions, you can make recipes that are tridoshic—good forbalancingalldoshas.

GettingExercise

Movement is very important for your body. It lubricates the joints,aids in digestion, keeps bones strong, helps the flow of fluids in thebody, and can be used as an aid for balancing your doshas. Yourspecialistwilltakeintoconsiderationyourconstitution,yoursymptoms,yourtimeoflife,andthetimeofyearwhensherecommendsexerciseforyou.One thing for you to keep inmind is that like increases like andopposites balance. So, for example, if you are predominantly pitta, inyour pitta stage of life, and it’s summertime, you’ll want to avoidvigorousexerciseintheheatofthedaybecausethatwillaggravatepitta

inyou.

AlternativeTherapies

There are a number of alternative therapies that your Ayurvedicspecialist may recommend to support your health. Some alternativetherapies that support theAyurvedic lifestyle areAyurvedic bodywork(massagewithwarm,herbalizedoil),marmabalancingtherapy(energywork),yoga,meditation,andaromatherapy.

AnOngoingRelationshipwithYourSpecialist/Practitione

Forcontinuedhealthandvitality,youcanstayinconsistenttouchwithyourAyurvedicspecialist.Asyouexperiencechangeinyourlife,inyourmentalandphysicalstate,andwithage,youcanmakemodificationsinyour diet and lifestyle. As seasons change, too, you will make someadjustments.

SustainingHealthbySupportingYourselfDaily

When you follow Ayurveda’s wisdom as your primary model forhealthy living, your focus is onmaintaining strong immunity throughyour diet and lifestyle choices. Instead of waiting until you’re sick tofocus on taking care of yourself, you maintain your body, mind, andheartsothattheycanperformtheirfunctionstokeepyouhealthyandhappy.

To stay healthy, your body, mind, and heart will need to be able to digest all theexperiences you have. As an integrated being you process food, thoughts, emotions,sensory input, and everything else you encounter. Ayurveda helps you do this with avarietyoftoolstosupportthefunctionsofyourmind,body,andspiritdaybyday.

Foryou,thismaybeacompletelynewwayofthinkingabouthealth,anditmightseemhardtoimaginetherealbenefitofpreventivecare.Ifso, try to imagine that you are preventing illness the same way youprevent your car from breaking down. You get regular oil changes topreventseriousmechanicalproblems.Youfillyourcarwithgasbeforeitbecomesempty.Youtakecareofyourcartopreventbreakdownsandtohelpitstayingreatconditionasitgetsolder.Youcandothesamethingforyourhealthandyourbody.Youcanmaintainyourhealthtopreventbreakdowns and the development of disease. As you maintain yourhealth,youalsoagewithmoreradianceandease.

InPartnershipwithYourPractitioner

Asyounoticechangesinyourhealth,orifyouhavequestions,keepintouch with your practitioner. She can continue to makerecommendationsasyouandyour life circumstances shift andchange.You two will be working together in partnership for your sustainedhealth.Shecanassessyourneedsforsupport,andthenyouwillplayanactive role in your healing. To be able to help both you and yourpractitionersupportyourhealth,youcan:

Noticehowyourbody feels,whatyourmood is like (andif/whenitchanges),howyoursleepis,howyourdigestionis,andhowyourmindisworking.Follow the recommendations from your practitioner, andbeconsistent.Trustyourinstinctsifsomethingisn’tfeelingsupportivetoyou,andtalkaboutit.Have positive, healing intentions around your body andheart,mindthefoodyouprepare,andfollowtheadviceofyourspecialist.Envisionyourselfwhole,healed,vital,strong,andradiant.

The relationship between you and your Ayurvedic specialist is animportantpartof yourhealing.Make sureyouare feeling comfortablewith her and that you trust her. Your belief in her Ayurvedicrecommendations is an importantpart of yourhealing, so if youdon’ttrustherthenfindanotherspecialistwhomyoucantrustandbelievein.

In addition to your specialist’s advice and support, your healthdependsonyourcommitmenttomakinghealthychoicesandyourbeliefinyourabilitytobewell.Youreallyaretheonewhohealsyourself,andyourAyurvedicpractitionerguidesyouandsupportsyoualongtheway.

CHAPTER5

NaturallyBeautifulLifestyle

Haveyoueverbeeninaweofthebeautyofthenaturalworld?Haveyoueverrealizedthereisbeautyallaround,andallyouhavetodoispauseandnotice?Natureisbeautifulandalive.Thefruitsoftheearthandtheenergyoftheelementsareatoncepleasingtothesensesandessentialtolife.Theexpansivepossibilityofspace,thecoolnessofasummerbreeze,the bright heat of fire, the nourishing flow of water, and theenergeticallyrichsoilhavethequalitiestosupportyourhealthandwell-being.

AlignYourselfwithNature’sHealingPotential

The natural world is full of the “medicine” your body needs. Food,spices, herbs, and the elements contain the ingredients and propertiesyou need for health, radiance, and longevity. You may not beaccustomedtothinkingabouthowintimatelyyouareconnectedtothenaturalworld.Youneedspace,air,fire,water,andtheearthtosustainyou,andyouexchangelife-forceenergywithallthatis.

Ifyouacclimateyourselftoyourinherentrelationshiptonature,youwill enjoy greater health. To do this, take the time to cultivate a feltsenseofyourconnectiontotheoutdoors.Onceyoubegintofeelit,youwill understand it to be so. One simple way to begin to notice thehealing effects of thenaturalworld is to gooutsidemoreoften. See if

youfeeltheconnection.Herearewaystoincorporateoutsidetimeintoyourday,toleanintothehealingpowerofthenaturalworld:

Beforecheckinge-mails,makingphonecalls,ordoinganywork, in the morning take a walk or have a cup of teaoutside,evenifforjusttenminutes.Throughout your workday, step outside for short breaks.Takenice,deepbreaths.Gentlystretchandshakeoutyourlimbs.Scheduleandplanoutsideactivitieswithyourfamily.Take time before bed to go outside and notice the nightsky.Breathethefreshair,noticewhat’saroundyou.Evenifjustforafewmoments,allowyourselfthisconnectiontonature thatwill divide the energy of your busy day fromyourpreparationforsleep.

Nature is balance for you. If you’re feeling tense, the outdoors canbring calm; if you’refeelingsluggish,theoutdoorscanrevitalizeyou.Allyouhavetodoisgetoutthere,standontheearth,breathe,andopentotheshiftthatyouneedforbalance.

Remember, if you are reluctant to take a break, it isn’t just that it“feelsgood”—itreallyisnecessaryandgoodforyou.It’sawaytostarttakingcareofyourself in justafewmomentsatatimethroughouttheday. You will begin to notice the effects, and you’ll know from theexperiencethatgoingoutsideissoimportant.

NaturalHealingPower

Ifyoubegintoliveyourlifewithmoreenjoymentofwhat’snaturalinthe activities you plan and in the foods you eat, you will start togravitatetowardahealthierandhappierlifestyle.Youdon’thavetogiveupyoure-mailandFacebooktime,yourfavoriteTVshowsonceortwiceperweek,oryouroccasionalunhealthyfoods.Begintocutback,though,and fill in the extra time in ways that you can connect with friends,animals,andnature.

Agreatactivitythatconnectsyoutonatureisstartingagarden.Youcanevenstartwithasimpleherbgarden.Oryoucould justgrowoneor two foods,suchas lettuceandsnappeas.You’llberemindingyourselfandyourfamilyofwhereyourfoodcomesfromandhowmiraculousandfunitistowatchitgrow.

Ayurvedicspecialistsunderstandthehealingpotentialinwholefoods,herbs,andspices.Herbswillvary inpotency, so it’s important foryounot to guess or experiment on your own. There is so much healingavailable toyou in thenaturalworld,andwiththeadviceofa trainedpractitioneryoucanenjoyimmunityandvitality,naturally.

WalkingMeditation

A walking meditation is a wonderful way to attune yourself to therhythmandwisdomofthenaturalworld.Yourwalkingmeditationtakesyou into the presentmoment, where you can allow other thoughts to

driftby.Itcreatesspaceandtimeforyoutoappreciateandconnecttonature, which is so important for your understanding of yourself andholistic,naturalhealing.

AWALKINGMEDITATION

1. Ifit’scoldoutsidewearenoughlayerstobewarm.Ifit’shotout,besureyoucanremovelayerstobecomfortable.Checktheweathersoyoucanenjoyyourwalk.

2. Aftersteppingoutside,takeanicedeepbreathandletoutalongexhale.Dothisafewtimes.

3. Setanintentionforyourwalk.Forexample,“I’mtakingabreaknow;there’snoworkformetodoonthiswalk.Icanrelaxandbepresenttowhatis.”Or,“I’msogratefultoliveamongsuchbeauty,I’mgoingtospendsometimeappreciatingit.”

4. Asyousetoutonyourwalk,intendtostopalongthewayorbeforeyouturnaroundtocomeback.Usethosepausestonoticetheworldaroundyou.Inthesummer,stoptonoticethedetailsontheflowers,andseeifabutterflystopsby.Ifit’swintertime,admirethetranslucenceoficicles.Touch,smell,listen,andwatchtheworldaroundyou.

5. Asotherthoughtscometomind,allowthemtobethere.Then,bringyourawarenessbacktoexploringwhat’saroundyou.

6. Asyouwalk,whenyou’renotadmiringthechangingnaturalworldaroundyou,noticehowitfeelswheneachfoottouchestheground.Noticeyourposture.Noticehowitfeelstobringenergyintothelegmuscles.Swingthearmsasyouwalk,getthebodilyfluidsflowingandpumping.Enjoythemovement.

7. Whenyou’vecompletedyourwalk,spendamomentingratitudeforthattimeoutdoors.Allowthatmomenttobeyouracknowledgmentofthegoodyou’vejustdoneforyourhealth.

Going on awalkingmeditation is healthy for your body,mind, andspirit.Themindgetsabreak,thebodygetsmovement,andyourspiritconnectstothethrivinglife-forceenergythat’sallaround.Ifyougowithyourchildren,partner,or friend, remindeachotherof thebeauty thatsurroundsyou:thewaythesunishittingthetrees,thesoundofabirdthatyoucan’tsee.Whatcanyounoticeandshare?

CreateConditionsforBalanceEachMorning

Begin to connect to the rhythm of the naturalworld themoment youwakeup.Ayurvedaprovidesyouwithanourishingparadigmforstartingoffyourday.Canyouimaginehowyourdaymightfeeldifferentifyouweretotakesometimetosmoothlytransitionfromsleeptowakefulnessfirst thing in themorning?Doyou already smoothly transition fromasleeping state into the restofyourday,ordoyouhopoutofbedandrushtogetgoing?Orareyousolethargicthatyoucan’tgetoutofbed,andwhenyoueventuallydogetoutofbedyourdaystartsoffslowlyandsluggishlysothatyou’rerunningbehindandfeelingoutofit?Ayurvedarecommends amorning routine to help you start your day off from agoodplace.

WhyTransitionfromSleeptoMorningActivity?

Youmaynotknowthis,buttherhythmsofthenaturalworldsupportyouinmakingatransitionfromyournightofsleeptoyourmorningofactivity.Ifyoudon’ttakesometimetotransition,you’renotlisteningtowhat your body and mind need. After being asleep for seven to ninehours (the idealamountof time tosleep),yourbodyandmindneedalittlespaceandcaresotheyarereadyforthebigdayahead.

WhatifI’maparentanddon’thavetimeformyselfinthemorning?Ifsomehowyoucangetuptwentyminutesearlierthantherestofthefamilytodoatleastsomepartsoftheroutineforyourself,thatwouldbewonderful.Andtheseroutinesarealsohelpful for children (in modified form, depending on their ages. Talk to your Ayurvedicspecialistaboutit).

Ayurveda teaches a nurturing and balancing way to transition fromyournighttimestillness tomorningactivity.Bydoingthisyoucreateasmoothtransitionfromsleeptoactivity,integratingthebenefitsofyoursleepandcreatingagood foundation.Afteryourmorningroutine,youarereadytobeginyourdayfromaplaceofcenteredgroundedness.Themorning routine also supports the flowof bodily fluids (such as bloodandlymph),buildsimmunity,createsmentalstability,preparesthebodyformovement,andmuchmore.

Everyone can end up feeling so busy nowadays, having not onemoment to spare. In fact, it’s because of that feeling that people havebecomedistancedfromnatureandtheneedsofthemindandbody.Thisdisassociation from your needs and from nature’s rhythm leads to

imbalanceanddisease.Keepingupthisdailynourishingmorningroutineisagoodwaytodisciplineyourselftotaketimeforyourself.You’llfeelrealhealthbenefitsifyouareconsistent.

TheAyurvedicMorningRoutine

There are specific components to the Ayurvedic morning routine,makingsureyoutakecareofthemind,body,andthesenseorgans.SeeTable5.1forthecomponentsandtheirbenefits.

5.1:AYURVEDICMORNINGROUTINE

ThePractice TheBenefit

Useatonguescraper

clearstheundigestedwastefromyourmouth

Useanetipot clearsthenasalpassages

Usenasaloil keepsthenasalpassagesmoistandcreateslessinvitingconditionsforbacteriaorallergenstostick

Oilintheears keepstheearshealthy

Sprayrosewaterineyes

moistenstheeyesandrelievesburningoritching

Massageyourentirebodywithoil

lubricatestheskin,joints,andorgans;stimulateslymphandbloodflowforimmunity;groundsthemindandbody

Drinkaglassofwarmwater

supportsmorningeliminationofwaste

Jointwarm-upsandyoga

preparesthebodyformovement

Takeawalkoutside

connectsyoutonature,givesyourlungsfreshair,getsthebodygoing

Pranayama,abreathingpractice

helpscenteryouandprepareyoufortheday

Duringsleep,yourbodyhastimetorestore.Italsoperformsavarietyof functions, includingdigestion.Whenyouwakeup, ifyou startyourdaywiththemorningroutine,youcleanoutyoursenseorgansandassisttheeliminationoftoxinsafteryourbodyhasperformeddigestioninthemiddleofthenight.You’llbestartingyourdayclean,fresh,andwiththeintentionforbalance.

HOWTODOTHEMORNINGROUTINE

1. ScrapingtheTongue.Thiswillcleartheama,undigestedsubstances,offyourtongue.Useametaltonguescraper,andcarefullyswipeitacrossthetongueuntilwhatyouscrapeoffisclear.Inbetweenswipes,rinsethescraperoffunderwarmwater.

2. NetiPotandNasalOil.Thispartofyourroutinewillkeepthenasalpassagescleanandmoist,whichwillkeepbacteriaandotherforeignparticlesfromsettlingintoyourbody’ssystem.Todothis,buyaceramicnetipot,andfollowtheinstructionsthatareincludedontheboxorinsidethebox.Youwillneedwarmwaterandnoniodizedseasalt.Afterusingthenetipot,carefullytiltyourheadfromsidetosideoverthesinksoallthewatercomesout.Then,use

nasya(orsesame)oil.Todothis,leanyourheadback,anddripafewdropsofoilintoyourrightnostril.Keepyourheadbackforaboutthirtysecondsandmassagetheoilintothenose.It’sokayifsomeslidesdownyourthroat.Bringyourheadtoaneutralpositionforamoment.Then,tiltyourheadbackandrepeatthestepsontheothersidebydroppingoilintoyourleftnostril.Onceoneachside,eachmorning.

3. OilintheEars.Placeoilonyourfingersandgentlyandcarefullyrubtheinsideandtheoutsideofeachear.Besuretomassagetheearlobe,too.

4. RosewaterSprayinYourEyes.Thiskeepsyoureyesmoistandclear.It’sespeciallyhelpfulduringallergyseason.

5. Self-MassagewithOil.Ifyouareprimarilyvataorkapha,usewarmsesameoil.Ifyouwanttopacifypitta,usecoconutoil.Beginyourself-massagebymassagingyourarms.Uselong,steadystrokesonthelongbones,anduseacircularmotiontomassageoilintothejoints.Dothesameforyourlegs.Continuetomassageeverypartofyourbody,givingitloving,soothingattention.Theoilwillsinkintotheskinandlubricatedeeptissues.Itwillcreatehealingondeeplevels,beneaththeskin.Youcanalsooilyourhead.Theoilwillcomeoutofyourhairifyouuseshampoo.Youcanshowerafteryougiveyourselfamassage,thentapyourskinwithatowelbeforegettingdressedsotheoildoesn’tgetonyourclothing.

6. AGlassofWarmWater.Aglassofwarmwaterinthemorningcanhelpwithyourmorningelimination.It’sveryhealthytogotothebathroomfirstthinginthemorning,eachday.

7. JointWarm-UpsandaFewGentleYogaPostures.Thiswill

preparethebodyforthemovementsyou’llbedoingthroughoutyourday.Thiseasefulphysicalactivitycanalsohelpwithyourmorningeliminationandhelpgroundyouinthepresentmoment.

8. AWalkOutside.Evenifyouwalkforjustashortdistance,goingoutsideconnectsyoutothefreshnessofthemorning’sair.Itcanhelpyouwakeupandfeelthequalitiesoftheelementssupportingyou.

9. Pranayama.Youcanchooseapranayamathatsuitsyourownconstitutionandhowyouarefeelingtoday.Ifyouexhibitingsignsofimbalancedvata,chooseapranayamaforcalmingandgrounding.Ifyouarekaphic,startwithsomedeepbreathsandthenchooseawarmingbreath.Ifyouarepredominantlyshowingsignsofpittaimbalance,chooseapittypacifyingbreath.

Themorningroutineallowsyoutostartyourdayfromaclean,fresh,andhealthy place. It supports your immune systemandprepares yourmindandbodyfortheactivityandworkthatyou’llbedoingtherestoftheday.It’ssosupportivetoyourhealthtogiveyourselfthisattentioninthemorning, after you’vebeenasleep so that youmakea smoothandmindfultransitionintoyourday.

Mouth care is important especially because it’s needed for your intake of food anddigestion.Averyhealthytipforthemorningandeveningroutineistoswishsesameoilallaround in themouth fora fewmoments,and thenspit itout.Thissupports thehealthofyourentiremouth,especiallythegums.

Once you are used to cleansing the sense organs, the tongue, nose,eyes, ears, and skin, that part of the morning routine will only takeabout twentyminutes. By doing themorning routine, you are startingyourdaybycreatingtheconditionsforyoutobeinbalance.Throughoutthedayyou’llmakechoicesinthedanceoflifetostayinbalance,andstarting off themorning thiswaywillmake it easier for you tomovethroughyourlifewitheaseandclarity.

FollowingNature’sClock

The natural clock has the qualities of the doshas, just as you do. Thehoursbetween2 A.M. and6 A.M. are vata time; 6 A.M. to 10 A.M. is kaphatime;10A.M.to2P.M.ispittatime;2to6P.M. isvatatime;6to10P.M. iskapha time; 10 P.M. to 2 A.M. is pitta time. During these times you areaffected by those qualities.When your constitution is the same as thetimeofday,thenthosequalitieswillbeheightenedforyou.Everyoneisaffected by nature’s clock, however, so there are general guidelines ofwhentowakeup,haveyourheaviestmeal,andgotobed.

KeepingaSchedule

Wakingupnaturallyisbest.Allowingnaturallighttocomeintoyourbedroomsoyouwakeuptoitkeepsyouinsyncwithnature.Ayurvedarecommends you get up before 6 A.M. (or sunrise) so that you aren’twakingupduringkaphatime.

Kapha time,6 A.M.–10A.M., is a great time to be doing yourmorningroutine because the earth and water qualities of kapha support

lubricationofthejointsandmovement.Ifyouarepredominantlykapha,it will be supportive to you to include some kind of activity in themorning(between6A.M.and8A.M.),suchasasanasorabriskwalkorrunbeforeyouhavebreakfast.Eata lightbreakfastaround8A.M.,andthenbeginworkaround9A.M.Forpitta,startwithacalmingmorningroutine,andbeforebreakfastdoasanasorrun.Eatbreakfastaround7or8A.M.,andthenbeginyourregularworkactivitiesaround9A.M.aftereatingaleisurely breakfast. If you are predominantly vata, keep the entiremorning calm as you do your routine, and eat your breakfast slowly.Beginyourworkdayaround10A.M.

After kapha time is pitta time. It’s best to eat yourheaviestmeal atlunchtime,whennaturehaspittaqualities.Foralldoshasthisisthetimetoeat theheaviestmeal. Ifyouarepredominantlypitta,bemindfulofyour interactionswithothersand theactivitiesyoudobetween10A.M.and2 P.M.This iswhenyour fieryqualities canbemostaggravatedbythetimeofday.

Vatatimeis2P.M.–6P.M.Forpittaandkaphatypes,thisisagreattimetobeengagedinworkandmentalactivities.Ifyouareprimarilyvata,bemindful during these hours. Dowhat you need to feel grounded. Youmayneedtotakebreaksfromworkatthistime.Taketimetomeditate.If you can, take a nap.Drink somehot tea. Take time to relax duringthesehours.

Kaphatimeis6P.M.–10P.M.Thisistheperfecttimetohavealeisurelydinner. Begin to unwind from the day. Allow the kapha energy togroundyouandprepareyouforbedtime.Foralltypes,it’sbesttogotosleepbyoraround10P.M.,whilestillinkaphatime.

ANaturallyHealthyWayofEating

Thefoodsyoueatandyourrelationshiptofoodareimportantfactorsinhowhealthyyouare.OfteninmodernWesternculture,foodisn’tseenasthemedicine or the nourishment that it truly is. Your body needs thenutrientsfoundinwholefoods,anditcan’tthriveonadietthatconsistsprimarilyofprocessedfood.Also,yourattitudetowardthefoodasyouprepareandeatitmakesadifference.

HowtoKnowWhattoEat

You can use the qualities of your constitution and the qualities offoodsasaguideforchoosingwhattoeatandatwhattimeofyear.Youwanttoregainandmaintainbalanceinrelationtoyourownconstitutionand the season. Ayurveda lists certain foods, spices, and tastes thatsupporteachdoshaandcombinationsofdoshas.

YoucanusevariousAyurvedicresourcestocompareandlearnaboutwhich foods are good for which types. See Appendix B for a list ofresources.AndonceyougetusedtoAyurveda,youwillalsobeabletouseyourowncommonsenseinthekitchen.Youwillrememberthatlikeincreases like and opposites balance. Youwill knowyour constitution,and youwill be able to assesswhich foodswill bemost supportive toyourtypeandinwhichseasons.

Attheendofthedayeverythingboilsdowntoqualities.Anavocadoismoistandfattyand

isawonderful foodforvataconstitution,whichtendstobedry.Cucumbersareacoolingveggieandsupportthepittabodytype,whichtendstorunhot,whiledryfigs,whichabsorbmucus,supportthemoistnatureofthekaphaconstitution.—DannyArguetty,NutritionandHealthCounselor

The tastes areanadditional concept aroundeating that isunique toAyurveda.Dependingonyour constitution, thereare recommendationsforwhichtastestofavorandavoid.

5.2:DOSHASANDTHETASTES

Dosha TastestoFavor TastestoAvoid

Vata sweet,sour,salty bitter,pungent,astringent

Pitta sweet,bitter,astringent sour,salty,pungent

Kapha pungent,bitter,astringent sweet,sour,salty

Thedoshas—vata,pitta,kapha—havethequalitiesoftheirassociatedelements, and the elements produce or have tastes inherent in them.Vata—space and air—contains bitter, pungent, and astringent tastes.Thatiswhythosearethetastestoavoidforvata,andvatashouldfavorsweet,sour,andsaltytastes,whicharethetastesinherentinkapha(thewater and earth elements) that vata doesn’t inherently possess. In thesameway, pitta is of fire andwater,whose associated tastes are sour,salty, and pungent. For this reason, since Ayurveda instructs thatoppositesbalance,pitta typeswill favor the tastes thataren’tnaturallystrongintheirconstitution:sweet,bitter,andastringent.Andkaphaisofwaterandearthelements,whichhavethesweet,sour,andsaltytastes.So kapha types will do well to favor pungent, bitter, and astringenttastes.It’sthesameprinciplethroughoutAyurveda:balancethequalities

tocreatetheconditionsforhealth.

HowMuchtoEat

Sothatyourbodycanprocessthefoodthatyouingest,it’simportanttobemindfulofhowmuchyoueatatyourmeals.Ageneralruleistoimagineyouarefillingyourstomachone-thirdfulloffood,one-thirdfullofwarmwater,andleavingone-thirdempty.

HowdoIknowhowbigmystomachis?Your stomach can shrink and also expand. It is typically suggested that the appropriateamountoffoodforyouasanindividualwillbetheamountyoucanholdinyourtwocuppedhands.

Thismightfeellikeanunusuallysmallamountoffood,basedonwhatyou are used to eating. If that’s the case, then over time reduce yourfood intake at meals. It’s likely that your stomach has stretched toaccommodate theexcess foodyou’vebeeneating, so itwillneedsometime to resume its natural size. Because of this, if you reduce youramount of food at meals, youmay think you are still hungry. Try toresisttheurgetokeepovereating.Itcanhelptodrinkwarmwaterwithlemon throughout the day to stay hydrated and also to curb yourappetite.

Youwilllikelynoticethatwhenyoubegintoeatwhole,unprocessedfoods foryour type,youwillbesatisfiedwith less foodthanwhatyou

mightbeusedto.Yourbodywillrespondandbesatisfiedbecauseitwillbereceivingwhatitneedsfornutrition.

In theend it ismost important toeatas consciouslyaspossibleandtrust inhowyou feel.Yourbodywill let youknowwhat itneedsandhowmuchitneedsifyoucultivatethepracticesofconsciouseating.

EnjoymentofFood

Make cooking and eating a process that is worth celebrating.Acknowledgethatotherpeople’sworkhasgoneintotheharvestingandpreparingofthefoodinfrontofyou.Rememberthatwhatyou’reabouttoenjoygrewbeautifullyfromtheearthandotherpeoplehaveworkedsothatthefoodcanarriveatyourgrocerystoreormarket.Beforeyoucookandeat, taketimetobegrateful.Cultivatingthisattitudesendsapositiveenergyintothefoodandacknowledgeswhatittooktogetittoyou.Italsohelpsyourelaxandpreparetoeat,whichcanhelppreventovereating.

WAYSTONOTICEANDAPPRECIATEYOURFOOD

Lookatthefood:noticethecolorsandshapes.Inhaleandtakeamomenttoappreciatethescents.After taking a bite, slowly chewandpay attention to thetastes.Asyouswallow,imaginethefoodtravelingintoyourbody,carryingthenutrientsandenergyyouusethroughoutyourday.Takeabreathbetweeneachbite.Savorthemeal.

Asyoucookorpreparemeals,fillyourfoodwithhealingandlovingintention.Thoughts,emotions,andwordscarryvibrations.Thefoodwillpick up and carry the vibrations you put into it. Fill your food withnourishing, healing vibration. Enjoy the process of cooking; enjoy theprocessofeating.

CultivateSelf-AwarenessandCompassion

Becomingawareofwhatyousay,think,feel,anddoisanessentialpartofhealthyliving.Thisistrueformanyreasons.Attheverybasiclevel,youmustbeabletoobserveyourselfinordertoknowwhat’sworking,what’snotworking,andhowtocreatebalance.Practicenoticingwhatyou do, how you do it, and how that affects the way you experiencehealth and your life. By observing yourself—your thoughts, yourreactions, your energy levels, how you treat others, how you treatyourself, what you eat, what you do for exercise, how you feel aboutexercise,etc.—youcan learnwhat’s supportingyourhealthandwhat’sdetractingfromyourbeingabletolivealifethatisnaturallyhealthfulandbeautiful.Onceyoucannoticehowyouare,Ayurvedacangiveyouthetoolsandguidanceyouneed.

When you observe yourself, practice observing with compassion.When you notice something about you that you think you want tochange,noticeitwithcompassion.Forexample,ifyounoticeyoudon’teat well all day and then you are so hungry you eat a whole bag ofcandy, just notice that. Then, notice if your tendency is to want tomentallypunishyourself,thinkingyou’vedonesomething“bad.”Seeifyou can turn that around. Instead of thinking you’ve done something

wrong,askyourselfifyoueatbagsofcandyoftenenoughwhetherit’sabehavioryou’dliketochange.Ifso,that’sagoodthingtonotice:thisissomethingyouwouldliketochange.Youhavethepowertodothat,andyou don’t have to mentally punish yourself. Instead, educate yourselfaboutwhatwouldbeahealthier,satisfying,sweetsnack.

Thinkingnegativethoughtsisjustasunhealthyforyouaseatingunhealthyfood.Negativeemotions, thoughts, and feelings move from energetic disease to mental and physicaldisease.It’sjustasimportanttolearnnewwaysofworkingwithyourmentalandenergeticbodiesasitistolearnnewwaysoftakingcareofyourphysicalbody.

Ifyounoticeyouoftenturntocandyorothersweetsthataren’tveryhealthyforyou,therearenewhabitsyoucancreate.BecauseAyurvedahelpsyoucreatealifeofbalance,youwillnoticethatoneeffectoflivingin balance is that you’ll have less cravings (if any). A reason to startcreatingbalanceisthatyou’llcravehealthyfoodsandknowwhichfoodswill satisfy and nourish you. Bags of candy are actually much lesssatisfying than healthy meals and healthy treats, which you’ll soondiscover! It’s importantasa first step tonotice thehabitsyouwant tochange,havecompassionforyourself,andthenlooktoanotherwayofdoingthings—suchasAyurveda.

HowtoCultivateCompassion

Youcannotfeelcompassionforothersifyoudonotfeelitforyourself.

Any parts of yourself you reject, you will reject in others. Parts ofyourselfthatyourepresswilltriggeryouwhenyouseeitinothers.Themorecompassionateawarenessyoucanhaveforallaspectsofwhoyouare, the more you can have that for others. Honest compassion foryourselfandothersisarecipeforpersonalandglobalhealing.

To cultivate compassion for yourself, be gentlewith yourself. Spendtimeinmeditationallowingthoughtstoarisesoyoucanseewhattheyare.When youmeditate, you sit in stillness. As thoughts arise, noticethat they are there. Compassionately notice whatever they are. And,then,allowthemtodriftby.Focusonyourbreath,thepresentmomentofthebreathflowinginandout,withoutyourneedingtocontrolit.Asthoughtsarise,again,notice them.Donot judge them.Andthenallowthem to float by like the clouds in the sky. Compassionatelyacknowledgeyourthoughts,withoutjudgmentandwithoutattachingtothemduringyourmeditation.Thisisawaytocultivatecompassionforyourself.

Thehighestformofspiritualpracticeisself-observationwithoutjudgment.—SwamiKripalu

AcknowledgeSuffering

Tocultivatecompassionforyourselfandothers,calltomindtheideathat everyone knows what it is like to suffer. You have experiencedsuffering in your life—you’ve been hurt, disappointed, and/or grieved

the loss of a loved one. Everyone has. This suffering is a universalexperience. If you recognize that youhave suffered andhowyoudealwithitaffectshowyouactintheworld,youcanrecognizethatothersaresuffering,too,andaredoingthebesttheycan.

Being compassionate doesn’t mean you have to be friends witheveryone youmeet. It does mean that you’ll do your best, even withsomeoneyoucan’tbeartospendtimewith,tohonorthelightthatisinthem.Itdoesn’tmeanyoucompromiseyourwell-beingbytryingtofixor heal them. If you can’t be friends with them, it’s okay. You canacknowledge that to yourself, create a boundarybynot spending timewith theperson, and still knowhe is suffering, orhas suffered, and isdoinghisbestintheworldjustasyouare.

MettaMeditation

Anotherwaytocultivatecompassionismettameditation.Todothis,getinacomfortable,seatedpositionasyouwouldforseatedmeditation.Closeyoureyesandgetgrounded.Feelyoursittingbonesrootedintothecushionthatyou’reseatedon.Takeadeepinhaleandalongexhale.Dothisdeepbreathingafewmoretimes.Then,bestill.Watchyourbreathforafewexhales.Then,followthesesteps,withanopenheart:

1. Saythissilentlytoyourself:“MayIbehappy.MayIbehealthy.MayIbesafe.”

2. Calltomindsomeonewhomyoulovedearly.Holdthispersoninyourheart,andsilentlysendthiswishtoher:“Mayyoubehappy.Mayyoubehealthy.Mayyoubesafe.”

3. Calltomindsomeoneyoudon’tknowverywell,whosepathyoucrossnowandthen.Sendthisheartfeltwishsilentlytothatperson:“Mayyoubehappy.Mayyoubehealthy.Mayyoubesafe.”

4. Calltomindeveryoneinyourneighborhood,village,orcity,andsilentlysendthiswishtothem:“Mayyoubehappy.Mayyoubehealthy.Mayyoubesafe.”

5. Calltomindsomeonewithwhomyouhaveaconflict.Knowingheissuffering,silentlysendhimthiswish:“Mayyoubehappy.Mayyoubehealthy.Mayyoubesafe.”

6. Calltomindalltheservice-mindedpeopleintheworldwhoinanyway,largeorsmall,serveothersintheirworkorintheirlives.Sendthemthiswish:“Mayyoubehappy.Mayyoubehealthy.Mayyoubesafe.”

7. Holdinyourheartallbeingseverywhere,andsendoutthiswish:“Mayyoubehappy.Mayyoubehealthy.Mayyoubesafe.”

8. Takeamomentinsilence.Breathe.Noticehowyoufeel.Acknowledgethemeditativespaceyou’vebeeninandtakeamomenttotransitionbackintoyourday.

Mettameditationhelpsyoucultivatecompassionforyourselffirstandthengive itout to therestof theworld.Thispracticehelpsyoureallyfeelandseethateveryoneandeverythingisconnectedandwantstobehappy,healthy,andsecure.

EaseIntoBedtime

Getting a goodnight’s sleep is so important for yourmental, physical,

and energetic bodies. Your entire being benefits from sleep. Modernmedicalstudiesshowyouneedseventoninehoursofsleeptoregulateyourmetabolism.Ayurvedahasknownformillenniahowvitalsleepis.During sleepyoudigestwhat you’ve eatenandwhat your senseshavetaken induringyourwakinghours. It’s an essential part of yourdailycycle. As with all parts of your daily cycle it will help you and yournervoussystemifyoutransitionmindfully fromonephaseto thenext.So rather thanwork until late at night and then konk out at bedtimefromexhaustionandoverwork,youcouldstopworkearlierandhaveaneaseful, nice transition from your working hours into your sleepinghours.Creatingthissenseofcalmandease,makingspacebetweenworkandsleep,givesyourbodythesignalthatthere’splentyoftimeforrestandsleep.

WhyDoYouStayUpLate?

Decide ahead of time what time you would like to go to sleep.Ayurvedarecommendsgoingtobedbyoraround10P.M.Thatmightnotbe possible for you. Perhaps 11 P.M. is a more reasonable goal. Beingintentionalaboutyourschedulehelpscreatestructureforimportantself-careroutines.

Ifyouwant tohavebetterhealth,youhave todosomethingdifferent. Ifyoustayup toolate,examinewhyandwhatyou’redoing.Areyou taking time towinddown,orareyouworking,worrying,orpartying?Watchwhatyoudoatthosehours,andaskyourselfifthat’ssomethingyou’rewillingtochange.

Maybeyouthinkyouwouldn’tbetiredenoughtogotobedat10P.M.Seeifthat’strue.Seewhathappensifyougiveyourselftimetounwind.It’s true there is somuch one could do each day. Ask yourself if it isworthcompromisingyourhealthfortheseotherthings.

TimetoUnwind

InsteadofwatchingTVorworkinglate,whatcouldyoubedoingforyourselfandyourhealthbetweenthehoursof8P.M.and10P.M.?Ifyouweretogotobedaround10P.M.,youwouldstartunwindingaround7P.M.or8P.M.Thatmeans,whenit’s7P.M.or8P.M.,youstopengaginginworkandstimulatingactivities.Havesomesoothingtea.Readameditativeorinspirationalbook.Giveyourselfanoilmassage.Takeahotbath.Writeafunletter.Spendtimewithyourfamilyoryourfriends,notwatchingtelevision or on the computer. Face paint each other. Go for a nightwalk.Readpoetry.Knit.Foracoupleofhours,giveyourselfnourishing,relaxing time.Thenslip intobedby10 P.M.,withouthaving the speedyworkorInternetcommunicationstillbuzzingaroundinyourmind.Thebenefit is that you get some nourishing time into your day and youtransitionwithnatureintothekaphatimeofnightfrom10P.M.to2A.M.

CHAPTER6

RediscoverYourRelationshiptoFood

Canyouimaginehowyou’dfeelifyouallowedyourselftositdownforeverymeal,focusedonthepleasureofeatingandenjoyingthemoment?Imaginewhatitwouldfeellikeifyouweretochewslowlyandsavorthetastesof everybite.What ifyouwere to learn thatmaking time to sitdown and enjoy eating, whether alone or in good company, is not afrivolouswayofpassingtime?Infacthowyoueat,coupledwithwhatyoueat,isakeyfactorinahealthylifestyle.

FoodWorthBelievingIn

You’veheardoftheplaceboeffect?Itiswhendoctorsgivepatientssugarpills and tell them that those pills are medication. There has beensubstantial evidence that shows placebos can work. In other words,althoughthere’snothingchemicallyhealinginthepill,thepowerofthepatient’s belief creates or advances his own healing process. Suchplacebo studies are one form of validation and confirmation of thepower of belief on health and healing. This is an example of modernscience’s use of the phenomenon that Ayurveda has held andexperiencedastruthformillennia:thatyourbeliefhasrealandpowerfulhealingpotential.

Ifyoucanbelieveintheefficacyofapillthatyourdoctorprescribesforyou,couldyoualsostronglybelievethatwholefoods,naturalherbs,

spices,oils,andyogapostures thatarerecommendedforyouwillhelpyousustainoptimalhealth?

Eat food. Not too much. Mostly plants. That, more or less, is the short answer to thesupposedlyincrediblycomplicatedandconfusingquestionofwhatwehumansshouldeatinordertobemaximumlyhealthy.—MichaelPollan

The first steps toward remembering your natural connection to foodanditsvitalroleinyourhealthare:

Become intentional about what foods you eat. Choosewhole, natural foods, organic and locally grown whenpossible.Bringthejoybackintoeatingandcooking.Takepleasurein noticing thatwhole foods are rich in color, diverse intexture,andvariedintheirdelicioustastes.Believe in the healing and nourishing power of natural,whole foods. They really arewhat your body,mind, andspiritneedtothrive.

Perhaps one of the biggest challenges for you will be not to makeprocessedandadulterated foodsaroutinepartofyourdiet. Ifyoucanshiftfromeatingprocessedfoodstonaturalandwholefoods,youwon’thave to worry about looking at labels and trying to decipher which

mealsaregoodforyouandhowmuchsurreptitiouslyaddedsugarisineachbite.Ifyouhavetospendtimetryingtounderstandthelabel,it’sagoodsignyoudon’tneedtobeeatingthatitem.

Michael Pollan’s In Defense of Food is written in a very simple,engaging voice, and he explains very clearly the health benefits of awhole foodsdiet.Healsoexplainswhyourculturehasbecomefixatedoncaloriesand ingredients rather thanon thebenefitsof justenjoyingandeatingrealfood.Thetruthis,ifyouspendyourtimeintheproducesection,thebulkfoodssection(forfoodssuchaslentils,nuts,andseeds),and reveling in the seasonal varieties of all-naturalwhole foods, thereisn’tany“nutritionalvalue”youhavetobeworryingaboutortryingtounderstand.Youcanbelieveinwholefoods;theyarecraftedfromnatureandhaveinthemwhatyouneed.

Ayurveda explains how to best choose foods for you based on thequalitiesyoufindinnatureandinyourself.

SavortheMoment

Ifyouenjoyandappreciatewhatyou’reeatingwhileyou’reeatingit,you enhance your body’s ability to digest and absorbwhat your bodyneeds. Create a safe, loving, happy, and relaxed atmosphere atmealtimes. With a very busy lifestyle, it may be difficult to be in arelaxedmind-setwhen you eat. Youmay feel youmust keepworkingwhileyoueat,oryoumaykeepwalkingaroundthekitchenwhenyoueat.Ifthisistrueforyou,startbyjustslowingitdownalittlebit,sittingdown,andtakingsomedeepbreathsbeforeyoutakeabite.Thisreallymightnotbeeasyforyou.Youmightthink,“Oh,well,thatcan’tbeso

important,it’sjustimportanttoknowwhattoeat.”Notso.Howyoueatisimportantfordigestion,elimination,andabsorption.

Seeifyoucanmakethischange:slowdownandsitdowntofocusoneating.Itmighttakesomerealwillpower,anditmightmeanyoumarkitinyourdayplanner.Seeifyoucandothisforafewdays,consistently,at leastfortwomealsaday,andnoticewhatdifferenceoccursforyouaroundeatingandinyourlife.Todothis,aheadoftime,decidewhichtwo meals you will spend a half hour sitting down for and relaxing.Really decide, ahead of time, that this is important. Make thatcommitment to yourself. Thismight be a big change for you if you’reusedtoeatingenergybarsontherun.Youwillnoticethebenefits,moreandmoreover time.AndAyurvedagivesyouencouragement to reallytakepleasureinyourthoughtsaroundfoodandeating,foryourhealthandlongevity.

Theimportanceofsittingdowntoeatcannotbeoveremphasizedbecauseinourcultureit’sno longer thoughtofasapriority.Remember, this isyour time togive fuel toyourbody.What could bemore important to prioritize? You have the opportunity to really make adifferenceforyourselfbyadding“timetoeat”intoyourroutine.

Itdoesn’thavetobeachoretolearnhowtomakegoodchoices:itcanbe funandnurturing.Thinkof itasaway foryou toexperiencemorejoy in life, every single timeyoueat,by savoring theeffects that foodhasonyoursensesofsight,smell,touch,andtaste.Youreallydeservetoenjoyyourmeals,andwhenyouslowdownandeatinawaythatworks

foryourconstitution,youwillbeabletousefoodasoneofthewaystobalanceyourmoodandyourenergy.

TheAll-PurposeSecretIngredient:GoodVibrations

Your all-purpose secret ingredient will cost you nothing, and youneverhavetogothestoretogetmoreofit:it’syourenergeticvibration.Theway you are feelingmentally and emotionally, coupledwith yourintentionsduringcooking,istransferredintothefoodasyouprepareit.To use this to your great advantage, as you prepare meals, imaginetransferring loving, healing, supportive energy into the food. Oftenpeoplealreadydothis,especiallywhencookingforsomeonetheylove:they automatically transfer their loving energy into the food. Othertimes, people are so busy and rushed that the hurried energy orfrustrated energy gets transferred into the food. You are alwaystransmittingvibrationsofenergy,sobesuretotransmitgoodvibrationsintowhateveryouaregoingtoeatandservetoothers.

EatinModeration

Thisisn’tnews,right?Eatinginmoderationjustmakessense.Ayurvedarecommends that you eat slowly, chew your foodwell, and enjoy thetastes.Ifyouslowdownandsavorwhatyou’reeating,itwillhelpyoueatlessfood:youwillfeelthesatisfactionofthesmellsandtastes,andyou won’t be shoveling it in mindlessly mouthful after mouthful.Oftentimes if you don’t pay attention while you’re eating, you couldeven forget ifyouhaveeaten,orsoonafteryou’veeatenyoumaystill

thinkyou’rehungrybecauseyouweren’tpayingattentionwhenyouate.It will help you eat in moderation if you take your time and allowyourselftoenjoythefood.Choosingtherightfoodsforyourconstitutionwillalsohelpyoufeelsatisfiedwithappropriateamounts:thetastesandqualitieswillbalanceyourhunger.

HowMuchtoEat

Agoodruleofthumbistoeatabouttwohandfulsof foodpermeal.Toimaginehowfullyourstomachshouldbeafterameal,imagineitasone-third filledwith food, one-third filledwithwarmwater, and one-thirdempty.Duringyourmeal,sipwarm(orroomtemperature)water.

Overeating

Ifyouovereat,yourstomachwillexpand,andthenitwillfeelemptyevenwiththeappropriateamountoffoodinside.Thatwillcauseyoutoeat more, and then your stomach will expand more, and so goes thepattern.Eatingtherightamountisimportantbecauseyouwanttogiveyourselfenoughofthefuelyouneed,whilebeingcarefulnottooverloadyoursystemwithmorefoodthanitcandigestatatime.

If you notice you don’t feel full with two handfuls of food as yourguideline, try sipping lemonwater throughout theday.Or, if there’s atimeofdayyoutendtowanttosnack,prepareacupofteaaroundthattimebeforethehungerstrikes.Tulsiteaisagreatpick-me-upandcanbeamood enhancer and stress reliever. There aremanyvarieties of tulsiteaavailable,andsomearemixedwithotherteasforadifferentkindof

flavorandeffect. Ifyouwantadecaffeinatedtea,makesureyour tulsiteaisnotblendedwithacaffeinatedtea.

If youhavehighvataenergy,youmaynoticeyourappetite isvariable.Whenyouaren’thungryforbreakfastordinner,drinkacupofwarmmilkwithateaspoonofcardamom.Thissoothingandgroundingdrinkwillhelpbalancethecoolanddryqualitiesofvataandgiveyousomenourishmentsoyouwon’tfeelstarvedlater.

TastesHelpYouDetermineWhattoEat

AnimportantanduniqueaspectofAyurvedaistherolethattastesplayindeterminingwhatfoodstoeat.Ayurvedadescribessixpossibletastesthat you can experience (sweet, sour, salty, pungent, bitter, andastringent). Each taste is described in terms of the same elements andqualities of the doshas and the natural elements (such as heating,cooling, dry). Each taste, because of its qualities, will help balancedifferent doshas and affect the digestive fire differently. As always,rememberthatlikeincreaseslikeandoppositesbalance.Soyou’llwantto choose tastes with qualities that balance (are opposite to) theelementalqualitiesofyourconstitutionandelementsoutside.Ofcourse,be inconsultationwithyourAyurvedic specialistbecause shewillalsotake intoconsiderationwhat she learnsaboutyourdigestionandwhatelse is going on in your body, mind, and life. That way she canrecommendsupportivewaystousethetastesinyourdiet.

WhatifIdon’thaveagoodsenseoftaste?Toenhanceyoursenseoftaste,practicebringingyourfocustowhatyouareeating.Don’tcreatedistractionswithtelevisionorphonecalls.Aftertakingabite,closeyoureyestohelpyoufocusontheprocessofeating.Alwayschewyourfoodverywell togetthedigestiveenzymesflowingandtogiveyoumoretimetoexperiencetastes.

Thefollowinginformationaboutthetastesprovidesgeneralguidelinesto help you understand the value of tastes and their qualities.Remember,youareunique,andyourneedsshiftwithtime,seasons,andchanges in your life. Talk with your Ayurvedic specialist for moreguidanceinunderstandinghowtheelementsareshowingupinyouandwhichtasteswouldbegreatforyoutofavorandwhichtoavoid.

Thefollowingisatablethatshowsthesixtastesandtheirassociatedelements.

Taste Elements

Sweet earthandwater

Sour earthandfire

Salty fireandwater

Pungent airandfire

Bitter airandether

Astringent airandearth

Eachtastehasmorethanoneeffectonthebodyandmind.Rasaistheactualtaste.Viryaisthepotencyinregardtoitsenergyofwarmingorcoolingtothesystem.Tastesthataremorepredominantinsweet,bitter,

and astringent have a cooling effect. Tastes that are predominant inpungent,salty,andsourhaveaheatingeffect.

Vipakaisthepostdigestiveeffect,whichmayshowadifferentqualitythan either the rasa or virya and is often very important. Thepostdigestiveeffectwillbecomehowthefoodsaffectyourtissues.Thereare three types: sweet, sour,pungent.Theseeffectsareconsistentwithhoweachtasteaffectsyou.

Sweetvipakacomesfromsweetandsaltytaste.Sourvipakacomesfromsourtastes.Pungentvipakacomesfrompungent,astringent,andbittertastes.

Onceyoubecomeaccustomedtotheconceptoftastesinthisway,youwillbegintothinkoffoodinawholenewlight.Soon,youwillnaturallythinkof thetastesaccordingto theirqualities, justasyoubegintoseeyourself and the world around you in terms of qualities. In this way,you’llseehoweverythinginlifeisconnected.

TastesforVata

Remember, the qualities associatedwith vata are cold, dry, light, andmobile.So,youwanttogroundvata’senergyandbalanceitwiththesequalities:warm,moist,andheavy.Thetastesthatarebest forvataaresweet,salty,andsour.

SweettoGroundVata

Sweettasteismadeupoftheelementsearthandwater,andthesweettastehasmoistandheavyqualitiesbothshort-termandlong-term.Thesequalities are wonderful for balancing vata’s light, mobile, and dryqualities.Sweethasaslightlycoolingeffectonthedigestivesystem,butjustenoughtogiveyouasenseoffeelingfullorsatisfied.

Sour’sWarmingandHeavySupport

Sour’selementsareearthandfire,whichmeanssourisgroundingandheating,with somemoisture. The heating quality of sour helps kindlethe digestive fire, making this taste very supportive for vata. Thewarmingandgroundingeffectsstaywiththebodybeyondtheprocessofdigestion,whichisalsoverybalancingforvata.

Thesequalitiesaffectthemind,notjustthebody.So,forexample,thegroundingqualityofsourwillcreate feelingsofsteadinessandsupportcounteractingvata’stendencytowardanxietyandfear.

SaltyBenefitsforVata

The salty taste comprises fire and water. Its initial effects on thesystem are heating andmoistening, which help to balance vata’s coolanddryqualities.Thefieryelementofthesaltytastesupportsdigestion,which isverysupportive forvata typeswhoseappetitecanbevariableandwhosecoolnessanddrynessaffectthedigestivefire.

Long-term, the salty taste has a sweet vipaka, which means itspostdigestiveeffectsareofthoseelementsofthesweettaste—earthandwater. Therefore, long-term, the effects aremoistening and grounding

(excellentforvata).

WhichTastesAreLessFavorableforVata?

Certaintastesarelessfavorablethanothersforvata.Youdon’thavetoavoid these tastes altogether; just be mindful about how often youchoosethesetastesifyou’reworkingwithvataimbalance.Forinstance,ifyou’refeelingwellandifyou’reouttoeatandwanttotrysomethingon themenu that has the taste that’s not themost supportive to yourconstitution, it’s okay. You can incorporate some of the less favorabletastes intoyourmeal. Itmay throwyoua littleoff-kilter,butbeing inbalance is a process; youwill fluctuate.While it’s best to do asmanythings as possible to support your healthmost of the time, there’s noneed to be incredibly rigid and fearful around the guidelines. Whendecidingwhattoeat,takeintoconsiderationnotjustthetastesbutalsothe food temperature, theweather outside, the time of day, andwhatelseisgoingoninyourlifetohelpyoudecidehowmuchsupportyou’reneedinginthemomenttobalancevata.

ALittlePungentIsOkayforVata

The elements that make up the taste pungent are air and fire, andpungent’svipakaisalsopungent.So,thelightandairyqualitieswillbeitsshort-andlonger-termeffect.Vatadoesn’tneedmoreairorlightnesstostay in thebodysothat’swhythis taste isnothighlyrecommendedforvata.

If, lately, your skin is very dry, you are feeling anxious and cold, and it’s also fall orwintertime—vata time of year—focus on tastes that don’t have airy or dry qualities.Rememberthatchoosingwhatyouputintoyourbodyisoneofthemostdirectwaysyoucanpositively(oradversely)affecthowyou’refeeling.

Becausefireisalsoanelementofpungent,somepungencyisallrightforvata.Vatacouldusetheheat.Tomakepungencyworkforvata,besuretoeatother foodsor tastes thataregroundingandmoistening(tobalancetheairelement).

BitterIsoftheSameElementsasVata

Bitterismadeoftheelementsofetherandair,andforthisreasonit’snot recommended for vata types. Its vipaka is cooling. So, somebittertastewillbefine,asalltastesarenecessary.Youjustneedtobalanceit.For example, kale has a bitter taste. So, to make this green foodsupportivetovata,cookthekalesothatit’sverywarmandmoist,oilitwellusingghee,andtossinsomesaltandpumpkinseeds.

AstringentIsTooDryingforVata

Astringent’selementsareearthandair,anditslightanddryingeffectsarebothshort-andlong-termbecauseairisanelementthatispartofitsvirya and vipaka. Its vipaka is cooling. Over time it’s very drying.Astringenttastesarenotthoughtofassupportivetodigestion,andvataneedsdigestivesupport.Withallthewonderfulwholeandnaturalfoods

availabletosupportvata, it’sbest to limityouruseofastringenttasteswhencookingforthosewithapredominanceofvata.

TastesforPitta

Rememberthatpitta’selementsarefireandwater.Keepinmindthatthequalities of the elements that make up pitta include hot, oily, light,mobile,andliquid.Whenchoosingtastestoincorporateintoyourmeal,you’llwanttobalancethesequalitieswiththeiropposites.

SweetforPitta

Sweet’selementsareearthandwater. Itsviryaiscooling,whichisagreat balance for pitta. Pitta types tend to have a strong appetite anddigestion, so thecoolingaspectof sweetcanhelpsootheandcalmthehungeralittlebit.Thecoolingqualityalsocanhelppittastaybalancedandnotslideintojudgmentalism,anger,andjealousy.

Asarule,sweet’svipakaisalsosweet,whichmeansithaslong-termgrounding, moistening, and slightly cooling effects—very good forbalancingpitta’smobile,light,andhotqualities.

Occasionally, there are foods that are exceptions to the rules. In Ayurveda theseexceptionsarecalledprabhav.Honeyfallsunderthiscategory.Becauseofitssweettaste,youwouldexpecthoneytohaveacoolingvirya.However,honey’sviryaisheating.

BitterCoolsDownPitta

Bitter is a great taste for cooling pitta. Bitter’s elements are air andether,whichmakesit thecoolestofthetastes. Itsviryaiscooling,andeven though its vipaka is pungent, it is recommended to help balancepitta.

Also,insmallamounts,foreveryone,thebittertasteclearsandopensthemind,helpingyoutoseethingsjustastheyare.Whenyoubegintosee situations in your life for all they offer, the easeful part and thedifficultparts,youcanmakechoicesfromabetterplacethanyoucanifyou’renotseeingsoclearly.

AstringentPacifiesPitta

Astrigent’s elements are air and earth. These combine to have acoolingvirya,whichiswonderfulforpitta.Itsvipakaispungent,whichmeans that the airy quality continues and the light and dry qualitieshaveaniceeffectforpitta.

TastesThatAggravatePitta

Because pitta is of earth and fire, when cooking for predominantlypitta types (and on hot days) choose tastes that aren’t heating. Thefollowingtastesarenotthebesttousewhencookingforpitta.

SourCreatesHeat

Sour’s elements are earth and fire. Its virya and vipaka are heating,which means that it heats up during digestion and continues to haveheatingqualitiesafterdigestion.This isn’twhatpittaneeds.Toomuchheat for pittawill aggravate the body aswell as themind, potentiallyleadingyou to feel jealous, judgmental, angry, and irritated. If youdohave sour in your meal, balance it with other tastes that can helpcounteracttheheatingeffects.

SaltIsHeating,ThenMild

Salt’s elements are fire andwater.With its heating virya, it can beaggravatingtopitta.Salt’svipaka issweet,whichmeans itcoolsdownafterdigestion.Sweetisagroundingtastethatisgoodforpitta’sdiet,sosomesalty taste inmoderationwouldbe fine forpitta.Everyperson isdifferent,though,sotakenoteofhowitaffectsyou.Youwillnoticeforyourselfhowoftenthetasteofsaltisokayforyou.

PreparePungentforPitta?

Not a good idea. Of all the tastes, pungent is the hottest, withelementsofairandfire.Youdon’twanttomakeapungentdishinthemiddle of summertime for lunch if you’re already experiencing apredominanceofpittainyourconstitution.Ifyouservepungentdishesto someonewho is predominantly pitta, you reallywant to balance itwithothertastesorbalancingfoods.Thetastepungenthasavipakathatis pungent: the qualities it engenders even after digestion are heating,light,anddry.

TastesforKapha

Kapha’selementsarewaterandearth.Kaphaisstable,damp,andcold.Whenchoosingtastesforkapha,thebesttastesarethosethatwillhaveheatingandslightlydryingqualities.Thesebalancetheheavyandmoistkaphaqualities.

PungenttoHeatKapha

Pungent,asthehottestofthetastes,isagreatmatchforakaphatype.Itwillhelpwithdigestionandanoverallheatingofthebody.Pungent’selementsareairandfire,whichmakesithot,dry,andmobile.

Pungent’svipakaisstillpungent,sotheheatinganddryingeffectsarepowerfulandlong-lasting.That’sgoodnewsforkapha!

Sincechildhoodisthekaphatimeoflife,pungentisatastetothinkaboutaddingwhenyouare preparing children’s meals. Adding the pungent taste can be done as easily asflavoringdisheswithgarlicandonions.

YouCanLightenUpwithBitter

Bitter tastehas lightanddryqualities, so it’sagood taste forkaphatypes.Itselementsareairandether,whichmeansitalsohasthequalityof coolness. Even though kapha is already cool, bitter taste is verysupportive because it’s drying and light from beginning to end—

balancingthewaterandearthelementsofkapha.Itsvipakaispungent,so the long-term qualities are very supportive to kapha: light, dry,heating.

AstringentWorksforKapha

Astringentandkaphaarebothmadeupofearthasoneof their twoelements. Astringent is a good balance for kapha because astringent’sotherelementisair.Kapha’siswater.Theairelementcreateslightnessanddryness,agreatbalanceforkapha’swaterelement.

Likebitter,astringenthasapungentvipaka.So,atfirst,astringentwillhave a cooling effect on the body and on digestion, and then itspostdigestive qualities are heating, dry, and light. That’s the oppositeandthusagoodsupporttokapha.

TastesThatDon’tSupportKapha

Kaphaismadeofthestableelementearthandthelubricatingelementwater.Ifyouarefeelingtheeffectsofthekaphadosha,youdon’twanttochoosetastesthataregoingtoincreasetheheavyandliquidqualities.Thiscancausedepression,lethargy,weightgain,andpossessiveness.So,bemindfulofthefollowingtastesinyourdiet.Ifyouchoosethem,thenbe sure to alsohave some lighter, drying, andheating tastes/foods, aswell.

KaphaDoesn’tNeedSweetness

Akaphaindividualcanbeaverygroundedandnurturingpersonality.He doesn’t needmore sweetness; he already has awonderful amount.Sweet’s elementsare the sameaskapha’s: earthandwateras its viryaand vipaka. These two elements together help a body bulk up withweightgainwheneateninexcessandcanleadtoinertia.Alittlebitofsweetisfineattheendofamealtohelpyoufeelsatisfied,butforkaphatypesit’sbesttonotplanyourmealstoincludealotofthistaste.

SourandKapha

Sourhasawarmingeffectonthebody,whichcouldbeanicebalanceto kapha.However, sour in general has a heavy, grounded, andmoistfeel to it. Its elements are earth and fire. And the groundedness andunctuousqualitiesofsourcouldbetoomuchforkapha.Ifyoudowanttoincludesourinyourmeal—foryou,yourkaphafriend,orachild—itwouldbebesttofindawaytobalanceitusingothertastesorfoods.

SaltyTasteSharesKapha’sHeaviness

One of the effects of the salty taste is that it helps the body retainwater. Kapha, being of earth andwater, does not need help retainingwater. Extra salt in the kapha diet will create more of what kaphaalreadyhas.Thoughtheelementsofsalt’sintialtastearefireandwater,whichmeansthefirewillinitiallyfeelheatingforkapha,salt’svipakaissweet:veryheavyandmoist.Thatmeans,postdigestion,salt’squalitiesare earth and water—increasing what kapha already has naturally,takingittoexcess.

ExamplesofFoodsandTheirTastes

Ayurvedahasobservedanddocumentedthequalitiesofthetastes,andthecategorizationsaretohelpchoosewhat’sbestforyou.Becausesuchatreatmentof taste isnotusuallyconsidered in theWesternviewofahealthydiet,youmaynotbeusedtorecognizingthetastesinthefoodsyoueat.

EXAMPLESOFFOODSANDTHEIRTASTES

Taste Foods

Sweet sugar,rice,milk

Sour lemon,vinegar,pickles

Salty salt,seaweed,saltedsnacks(nuts,popcorn)

Pungent onions,garlic,hotpepper,ginger

Bitter green,leafyvegetables;neem;aloevera;blackorgreentea

Astringent chickpeas,lentils,peelsoffruit,turmeric,cranberries

Eachtaste,becauseofitsqualities,hasadifferenteffectonyourbodyandmind.Theeasiestwaytoremembertheeffectsistothinkintermsofqualities.Ifyouarerunninghot,choosetastesthatarecooling.Ifyou’refeelingsluggishandlethargic,choosetastesthatareassociatedwithfiretoaddsomekickandtostimulateenergyinyoursystem.

SpiceMixestoCustomizeYourMeal

Masalaisatermusedtodescribeaspiceblendorspicemixture.Youcan

usespicemixtures toenhancethe flavorof food, to improvedigestion,and for their therapeutic properties (such as carminative, alterative,diuretic,oranalgesic).Usingtherightspicesinyourdietwillhelpyoumaintain strong digestive fire, reduce toxins, and bring balance to thedoshas.

HowtoCookwithMasalas

Oneof thebestways to cookwithmasalas is to sauté theblends insomeghee(clarifiedbutter)oroil.Thegheeoroilhelps toextract theflavorsandaromasofthesespiceswhilereleasingthenaturaloils,whichcontainmanyofthetherapeuticcomponents.Onceyoumixthespicesingheeoroil,addvegetablesoryourchoiceofotherfoodtothemixtureandsauté.Masalascanalsobeaddedtosoups,stews,rice,orkitchari.

You can customize spice blends so theywill help pacify any doshicimbalance or vikruti and so that they suit your taste. For example, aperson who is experiencing high kapha may want to use a kapha-reducingmasalatopreparehisorherfood.Herearemasalarecipesforeachdosha.

MasalaforVataType

2tablespoonscumin1tablespoonturmeric1tablespoonfennel1teaspoonasafoetida1teaspoonginger1teaspoonsesameseeds

½teaspoonmineralsalt

MasalaforPittaType

2tablespoonscoriander1tablespooncumin1tablespoonturmeric1tablespoonfennel1teaspooncardamom1teaspoonrawsugar¼teaspoonclove

MasalaforKaphaType

1tablespoonturmeric1tablespooncoriander1tablespoonfennel1teaspooncinnamon1teaspooncumin1teaspoonginger

To save time,make several servingsof thesemasalas aheadof time,andkeepthemforuptosixmonths.Havethemnearbywithyourotherspicessoyoucaneasilyreachfor themwhenyou’recooking.Herearemoretipswhenmakingspicemasalas:

It’sbesttousethepowderedformofthespices.Ifyoucan,buy whole spices in bulk and grind them using a spice

grinderoramortarandpestle.Organicandnonirradiatedspicesareofthebestquality.Storemasalasinasealedcontainerinacool,darkplace.

Spice blends are delicious, nutritious, and fun to use. Because theyhaveanarrayoftherapeuticbenefitsforthebody,mind,andsenses,it’snowonder that spices in timesof tradehavebeenvaluedashighlyasgold.

CHAPTER7

UnderstandingVata

Vataismadeupofairandspace.Whenvataisoutofbalance,avarietyofuncomfortablesymptomscanoccur,fromdrymouthtoconstipation.Andthelongervataisleftunchecked,themorewearandtearyourbodywill experience from the inside out. When you keep vata in balance,therearesomanywonderfulmentalandphysicalprocessesitsupports,fromexpansiveandcreativethinkingtoproperbiologicalfunctions.

WhatIsVata?

Vata ismadeupof theelementsofairandspace.Thiscombinationofelementsistheforcebehindmanyvitalfunctionsinthebody,includingthefunctioningoftheheartandcirculatorysystem.Vataalsohelpsfanthefireofdigestionandaids inelimination. Itsenergyisnecessaryforthe workings of the mind and intellect. Through its vital role in thefunctions of the heart, mind, gut, and intellect, vata helps youexperienceyourdeepestwisdomandbrightestknowing.

Vata is located inandas the space in theopencavitiesof thebody,such as the spaces in between bones and joints—particularly in thelowerback,pelvicarea,andhips.Itsprimarysiteisthecolon.

VitalLife-ForceEnergy:Prana

Prana is vital life-force energy. It’s likened to the concept of chi inChinese medicine and qi in Japanese culture. The Western medicalsystemdoesn’taddressprana.This isamaincause forsomanypeopleseeking complementary treatments:most people are noticing that theyaren’t healing well because something is not being seen. What’s notbeingseenisthewholeperson.Forcompletehealing,thewholepersonmustbeexamined:themental,emotional,andenergeticcomponentsofthe self. Otherwise, complete physical well-being is not sustainable. Ifyou focus only on physical symptoms and hold the belief that thosesymptoms are only treatable with modern medicine, you will findrecurrence of symptoms, development of chronic symptoms, andworsening physical conditions because the mind, body, and energyinfluence each other. Prana, the vital life-force energy, is an essentialfactorinyourwell-being,andyogaandAyurvedahelpyouunderstand,move,andworkwithprana.

Workingwithpranahelpsyouinthemomentandalsoasyouage.Asthe years pass, you don’t have to fall apart in painful ways, piece bypiece.Youcantakecareofyourselfbynourishingallpartsofyou(mind,body,andspirit),andagemoregracefullyandeasefully.Tobeable todothat,itwillhelpyoutounderstandprana.

Thevitallife-forceenergy,prana,isthelifeforceinyouandinnature.The natural and whole foods you eat contain prana, the sun containsprana,theexerciseandrestyoutakehelpspranaflow,andbreathworkandyogahelpyouconsciouslymovelife-forceenergythroughyourmindandbody.

Pranagivesemotionalharmony,balance,enthusiasm,andjoy.—Dr.DavidFrawley,authorofYogaandAyurveda:Self-HealingandSelf-Realization

HowtoAssisttheFlowofPrana

Pranaisconsideredthesubtleessenceofvata,andwhenvataisoutofbalanceitaffectstheflowofpranainthebody.Oneofthebestwaystocalmvataandhelppranaflowthroughthebodyiswithyogicbreathing,or pranayama. You’ll notice that in yoga classes, pranayama (breathcontrol) is an essential component, and that’s because your breath isdirectly related to prana. By directing your breath, you direct yourenergy(prana),whichboostsyourstamina,energy,andfocus.Thatflowofenergyrechargesyourmindandbody.

TWOSIMPLEWAYSTOFEELPRANA

1. Noticehowyoufeelmentally,emotionally,andphysicallybeforeyouryogapracticeorbeforeanice,briskwalkoutside.Then,afteryourpractice(oryourwalk),takesometimetonoticeanychangesyoufeelinyourmoodorinyourbody.Ifyouarefeelingmorebalanced,morecentered,andhappierinmindandbody,you’renoticingtheeffectofpranaflowingthroughthebodyandnourishingthecells.

2. Rubyourhandstogethervigorouslyandbreatheinandoutthreetimes,slowly.Gentlyseparateyourhandstocreateasmallspace

betweenyourpalms.Youwillbegintofeelsensationandpulsinginyourhands.Thisisthesensationofpranamoving.

HowtoRecognizeVataImbalance

Whenanyofthedoshasareactinginexcessinthebody,youcannoticethis from how you’re feeling mentally, emotionally, and physically. Ifyou notice the early signs of imbalance, then you can start to createbalancebeforesymptomsgetworseanddiseasefollows.Therearesomeveryclearsignsofvataimbalancethatyoucanlookfor.

PhysicalSymptomsofExcessVata

Vatamovesthroughoutthebodyandaffectsthebonesandthecoloninparticular.Becausevata’selementsareairandspace,whenyouwanttorememberthesignsofvataimbalance,thinkofthequalitiesthatgowithairandspace,suchascool,dry,light,andmobile.Keepinginmindthosequalities,itmakessensethatthefollowingaresomewaysyoucantellifyouareexperiencingexcessvata.

EARLYPHYSICALSIGNSOFVATAIMBALANCE

DrymouthanddryskinConstipationShortandshallowbreathingColdhandsandfeetInabilitytositstillandfocusExcessgas:burping,hiccoughs,etc.

Insomnia

Whenyounoticetheseearlysigns,youcantakeactionbyyourchoiceoffoods,routine,etc.,tohelpbalancevataandbegintocreatebalanceand health again. You could start by making sure your diet is vatapacifying by eating at regular times and by giving yourself an oilmassage at least once per day with sesame oil or specially preparedherbalized oil for vata. If you’re experiencing constipation, yourspecialistwilllikelyrecommendyoutaketheherbtriphala,aswell.

EmotionalandMentalSignsofVataImbalance

When vata is in excess, it affects your mental clarity and youremotionalbalance.Thereareeasywaystotellifvataisinfluencingyourstateofmind.

MENTALSIGNSOFVATAIMBALANCE

AnxietyFearWhirling,crowded,andcontinualstreamofthoughtsDisturbedsleep

When you experience these symptoms, even though they arementalsymptoms, you can ameliorate them with physical practices. So, forexample, drinking hot water with lemon, making sure you’re eatingenough atmeals, having somewarmmilk before bed, practicing vata-pacifyingpranayama,andothersuchactionswillhelpwithyourmentalstate.

Your Ayurvedic specialist may suggest an enema if you are experiencing symptoms ofexcess vata. An enema is a way to purify the body, and under guidance or by thesuggestionofyourspecialist,itcanbeaneffectivewaytotreatvatadisorders.

When vata imbalance continues in the body, it can lead to certaintypes of arthritis,more serious digestive disorders, chronic lower backpain, and emotional imbalances. So, if you catch the signs of vataimbalance early (for example, when you’re experiencing anxiety orconstipation),youcanuseAyurvedaaspreventivecare.

PracticeNoticingVata

Becomingawareofhowvataisshowingupinyoucantakealittlebitofpractice. You can start to notice how you are doing by taking timethroughoutthedaytopauseandnotice.

TakingaMomenttoStop

Here’s a simple exercise foryou to try.Take timeduring theday tostopwhatyou’redoing,andjusttakeafewmomentstonoticehowyouare.Dothisdailytocheckinwithyourself.

DAILYFIVE-MINUTECHECK-IN

1. Logoffofthecomputer.2. Turnoffyourcellphone.

3. Sitdown,andsitupstraight.Placeyourfeetfirmlyonthefloor.Rollyourshouldersup,back,anddown.

4. Closeyoureyes.5. Noticeyourbreath.Isitshallow,short,long,deep?Watchthebreathwithoutchangingit.

6. Afteryounoticeyourbreath,focuslightlyonit.7. Noticethemind’sactivityforseveralbreaths.Asthoughtscomeup,allowthemtofloatby.Returnyourfocuslightlytothebreathsoyoudon’tgetcaughtupinyourmind’sactivity.

8. Afterwatchingthethoughtsforseveralbreaths,takeanicedeepinhaleandletitoutonalongerexhale.

9. Returntonormalbreathing,andreflectonhowyourthoughtswere:nervous,anxious,spinning,foggy,clear,optimistic?

Ifafterthisexercise,younoticethatyouexperiencedalotofanxiety,fear,andworry,this issomethingtopayattentionto.Everyone’smindwill have thoughts during that type ofmeditation. It’s natural for themind to keep thinking.And you can pay attention to it and see if it’spredominantly worried, foggy, or generally clear. If you notice you’reexperiencing anxiety and worry, try a vata-pacifying diet, plan somesoothingactivities,andhangoutwithsupportivefriendsorfamily.And,mostofall,donotjudgeyourselfforhavingexcessvata.Withmanyto-dos and a culture that encourages fast-paced living and fast-pacedeating, it’snowonderyoumayhaveexcessvata.Havecompassion foryourself.

LookBackonYourDay

Takesometimeattheendofthedaytorememberwhatyou’vedoneandhowyou’ve felt.Writedownthe followingquestionsonapieceofpaper,oneatatime,andanswerthem:

1. WhatdidIdorightafterIwokeupthismorning?2. HowwasIfeelingwhenIwokeupthismorning?3. WasIrushingaroundthismorning,runninglate,orwonderinghowI’dbeabletosqueezeeverythingintotheday?

4. DidImaketimetoeat?Howmanymeals?HowdidIfeelwheneating?

5. DidIfindtimeformyselftotakeapause,breathe,orlaugh?6. HowamIfeelingrightnow?

Ifyoufindthat theanswers toyourquestionshavewords thatshowyou are anxious, getting overwhelmed, feeling spacey, and not takingtime to pause or slow down, you may be aggravating vata orexperiencingexcessvata. It’sverycommon inourmodernworld,withalltheemphasisonmovement,change,andmultitasking,tocreatevataimbalance in the body. So, just notice, and then you can make somechoicestobalancevata.

VataTimeofDay,Year,andLife

Ayurvedaviewsthebodyasamicrocosmoftheuniverse,andthebodyisaffectedbythechangesandvariationsoutside.Thereisatimeofday,a time of year, and a time of life that is characterized as vata,whichmeansyourbodywillbeexperiencingtheeffectsofthequalitiesofvatamostatthosetimes.

CalmingActivitiestoPrepareforVataTime

You’ll notice the times of dayhave a cycle. The timebetween2 P.M.and6P.M.and2A.M.to6A.M.ischaracterizedbythequalitiesofvata.So,atthesetimesofday,youarepronetoexperiencemoreofvata’seffects.Doyouevernotice,forexample,thatifyouwakeupinthemiddleofthenightfromaracingmind,it’susuallyvatatime?

IfinditprofoundthatAyurvedaprovidesuswithcontemplationswithinthetwenty-four-hourdayclock,withineachpassingseason,andwithintheprogressionofourwholelife.Asafall/winter(vata)constitutionIfeelextremelyempoweredknowingthatduring2–6a.m.andp.m.IneedtobemindfuloftheritualsIenacttosupportmyself.—DannyArguetty,authorofNourishingtheTeacher

It’s a great idea to do things during the afternoon hours to balancevata. So, for vata types, having a cup of decaffeinated hot tea or hotwaterwithlemonbetween2and6P.M.isabetterideathanhavingacoolice cream bar. If theweather permits, take a nice, slowwalk outside,andenjoytheafternoon’sfreshair.Takelong,deepbreaths,andfeelthegroundingqualityoftheearthbeneathyourfeet.

Even though 2–6 is vata time, to help balance excess vata it’simportant to create balance throughout the day, not just when thosespecifictimesoccur.That’swhyit’shelpfultodovata-pacifyingroutinesin the morning, continue to eat vata-pacifying foods throughout yourday,andnourishyourselfwithagentlerelaxationactivitybeforebed.

ADHDshowsup inadultsand inchildren,andAyurvedatreats itasavata imbalance. IfyourchildhassymptomsofADHD,talktoyourAyurvedicspecialist.Shemayrecommendvata-pacifying activities and foods. Also, television and video games are stimulating forvata,sotradethoseactivitiesforsomethingcalming,suchaspaintingordrawingoutsidewithsidewalkchalk.

Another great help for vata is to create routine. Try to make themorningsthesameandpredictableforyourselfandyourfamily.Duringtheschoolweek,havebreakfastatthesametimeandhavedinneratthesame time each day when you can (around their extracurricularactivities).Expectyourchildrentogotobedatthesametimeeachnight(whenpossible),andhaveabedtimeroutine.Abedtimeroutineforyou(andyourchildren)couldlooklikethis:

1. Turnoffthetelevision,computers,andcellphonesanhourbeforebedtime.

2. Gooutsideforatleastfiveminutesandgetgroundedandcalm.Observethemoonlight,stars,andthenighttimesoundstogether.Everyone,takenice,soothinglongbreaths.Letgooftheday.

3. Comeinside,andslowlyenjoyacupofwarmspicedmilk.4. Brushteethandgetdressedforbed,withasmuchcalmandpeacefulnessaspossible.

5. Getintobed,andbeforefallingasleepenjoysinkingintothesupportofthebed.Takeafewbreaths,letgoofthedayevenmore,andthinkofatleastonethingyou’regratefulfor.

Havinganighttimeroutinewillhelpyoustaymindfulofthetransitionfromactivitytosleepandcanhelpchildrenandadultsalikefeelsecureandgrounded.

DuringtheVataTimesofYear

Thevata timeofyear is considered fall/wintertime. It is the timeofyear characterized by dryness and cool temperatures. If your climatedoesn’t get cool and dry, then the “vata” time of year won’t besomething you need to balance. For the other places, though, it’simportantat this timeofyear toadjustyourdiet,makesureyouwearwarmclothes,takehotbaths,drinkhotliquidsandsoups,anddoothersuch warming andmoistening activities that your body andmind areasking for. Enjoy hot apple cider with cinnamon, and prepare yourfamily’sfavoritegroundingfallandwinterstews.Allowthedarknessofthese months to tempt you to sink into cozy moments, under warmblankets,torelaxandgroundyourself.

NeverTooSoontoPrepareforVataYears

Vata time of life refers to your later years. That doesn’t mean youshouldwaituntilthoseyearstostarttakingcareofvataimbalances.Assoonasyoucan,keepaneyeonvataimbalances.Withabusylifestyle,it’ssoeasyforvatatobecomeimbalancedatanyage.Andifyoubeginto take care of yourself and your family early on, it will set a goodfoundationforbalancingyourvatainlateryears,too.

VatainBalance

When vata is in balance, the light,mobile, and expansive qualities ofvatawork to your advantage. Vata is necessary for your physical andmentalfunctioning,andithelpsyouseethingsfromabroadperspective.Thequalitiesofvata,withpranaasthesubtleforce,connectyoutotheenergythatmakespossibleallmovementandlife.

VataandaSenseofSecurity

When vata is in balance, you experience mental and emotionalharmony. Vata in balance gives you the ability to think with agility,creativity, flexibility, and enthusiasm. When vata is in balance, yourstableemotionsandyourabilitytothinkclearlyandefficientlygiveyouasenseofwell-being.

Feelingsecure,safe,andcalmisimportantforvatatypes.Ifyouexperienceexcessvataand it’s difficult for you to feel safe, the first step is to realize you can do things tocounteractthatfeeling.Thevata-pacifyingyogaandbreathingroutines,foodchoices,andothertips(suchassurroundingyourselfwithsupportivepeople)canreallyhelp.

Withvatainbalance,youwillfeelmoresecureandstablebecauseyouareable tohandle lifewelland fromagroundedplace:youremotionsandfearsaren’trunningtheshow.

GetUpliftedbyLiteratureandtheArts

Withvatainbalance,youarealsoabletoseethebiggerpictureoflife:you are able to see the world around you as beautiful, and you cancultivatetrustinthebasicgoodnessoftheuniverse.Ifyouhavetroublebelievinginthebasicgoodnessoftheuniverse,findauthors,poets,andteacherswhosewritinggivesyouhopeandfaiththatyouarewhole,thatyouaresupportedintheworld,andthatallisokay.

Finding supportive books will help you feel inspired about yourselfand about the world around you. Carve out time in your life to readthingsthatupliftyou,ormakeitahabittogotomuseumsifartlightsyouup!Nourishyourheartandmindwithwhatothershavetakentimeto create, and youmay find kindred spirits through the ages throughtheirwork.

Youdigestwhatyouexperienceintheworld, just likeyoudigest food.Whatchoicesyoumakeforhowtospendyourtime,whattoread,andwhattolistentoaffectyourmentalandphysicalwell-being.Youassimilatewhatyoursensesperceive,soseekoutnewwaystobewithwhat’spositive,inspiring,andimaginativeinlife.

Whilenotallauthorsorteacherswillappealtoyou,therearesomanyvoicesouttherethatmightstrikeachordwithinyouandhelpyoufeelsupportedandunderstood.Shoparoundandbrowsevariousbooksorartexhibitsuntilyou findwhatspeaks toyou.There is suchvarietywhenyou consider even these works: the whimsically illustrated and

supportive teachings of SARK (Susan Ariel Rainbow Kennedy), theBuddhist-inspiredwords of PemaChödrön, the poetry of RainerMariaRilke, or—if you love visual art—the paintings of Wassily Kandinsky.(See the list of additional resources at the end of this book forsuggestions.)

Coloristhekey.Theeyeisthehammer.Thesoulisthepianowithitsmanychords.Theartististhehandthat,bytouchingthisorthatkey,setsthesoulvibratingautomatically.—WassilyKandinsky

Choosing calming, inspiring, and supportive books and art supportsvata in balance,whichwill lead you to feel balance, joy, and creativeinspiration.

PhysicalBenefitsofVatainBalance

When vata is in balance it’s easier to be in the presentmoment. Atthosetimesyoucanjustbewhoyouare,whetherwithothersoralone.You can be present to what is, in a centered way, without worryingaboutwhat you shouldbedoing,without needing tohurry to anotheractivity,andwithoutpressuringyourself todothe impossible.At thesetimes, your body is in a relaxed state, your breath is regulated andsteady,andyourbodyisperformingitsvitalfunctionswithease.Whenvata is in balance, yourheart, digestion, and elimination are all being

supportedinabalanced,easefulway.

StrengthenRelationshipsbyRecognizingVataImbalance

Most people are in relationship with others—dear friends, bloodrelatives,community,orpartners.Whileit’snotagoodpracticetowalkarounddiagnosingotherpeople just fromyour interactionswith them,when it comes to those you live with or are very close to, it can bewonderful for your relationships if you can recognize a possible vataimbalance.Withoutmentioninganythingtotheperson,youcansimplybe more mindful of how you interact with her at those times. Thisawarenesscanhelpyourrelationshipbecomestronger.

WhenaLovedOneHasExcessVata

If you notice a loved one, including your child, is showing signs ofexcessvata—mentalspaciness,inabilitytofocusorsitstill,dryskin,gas,anxiety,difficultysleeping,etc.—youshouldmakesurethatyouarenotaggravatingthatcondition.Todothis,talkgentlyandslowlywhenyoutalktohim.Listenattentivelywhenhetalks;don’tinterrupt.Seeifyoucan make your energy calm, peaceful, and relaxed. If you often eattogetherorpreparemeals forhim, see if youcaneatat regular times,slowly,andwithmild,easyconversation.Theenvironmentyouandyourlovedonescreatewillmakeahugedifference.

TellingOthersIfYou’reFeelingImbalanced

You don’t have tomention theword vata to your close friendswhodon’t know Ayurveda, and still you can let them know that you’refeelinganxiousorinsecureorneedingsupport.That’swhatgoodfriendsarereallyfor.Andifyoudon’ttellthemhowyouarefeeling,theywon’tknow.Thebenefitforyouis,ifyoutellthemyouarefeelinganxiousorworried, thenperhaps theywill be sensitiveduringyour conversationsor offer to listen or help. This is a wonderful support for a vataimbalance—loved ones being there to help you feel secure and safe.Keepinmind,peoplecan’talwaystellwhatyou’reexperiencinginside,especiallyifyou’regoodathidingit.Sowiththosewhomyoufeelsafearound,letthemin.Letthemhelpyoufeelsafe.

CHAPTER8

HowtoPacifyVata

Whenvatadoshaisoutofbalance,thereareseveralwaystopacifyandsoothevata.Vata’squalitiesaredryness,mobility,andspaciousness,andwhenoutofbalance,vatadoshacancauseyoutofeelcold,anxious,andspacey.So,topacifyvata,you’lltreatyourselftoexperiencesthathavethe opposite qualities. Also, if you know you have a predominance ofvata dosha in your constitution, you can keep it in check before itbecomesnoticeablyoutofbalance.

KeepingVatainBalance

Ifyoucankeepvatapacifiedwithoutwaitingtoseesignsofimbalance,thatisbest.Ifyouknowyouhavealotofvatainyourconstitution,thenitwon’t be a surprise to you that during certain times of day, certaintimesofyear,andlaterinlife,youwillneedtobeespeciallyconsciousofvatadosha.

UsePreventiveMeasures

Becauseyouknowwhat timesofday,what timesofyear, andwhattimes of life are considered vata times, you can take caution to beparticularlynurturingduringthosetimes.Sincevatatimeofdayis2–6P.M. (and 2–6 A.M.), do your best to avoid activities that canmake you

stirreduporanxiousduring thosehours.Trybreathworkandyoga forvataatthattimeofday.Orsoakinahotbath,giveyourselfasoothingmassage,or takeanap.Youdon’thave to spend thewhole fourhoursfrom2–6P.M.doingverysoothingthings,buttrytodosomethingcalmingfor vata during those hours each day. Bemindful during vata time ofday,andtakebreakswhenyoucan.

TalktoyourAyurvedicspecialistaboutherbsforvatatimeofyearifyouarepronetovataimbalance. Shemay recommend you take ashwaganda, which can address some vatadisorders,includingjointdiscomfortandanxiety.Talktoyourspecialistaboutdosageandifitwouldberightforyou,anytimeofyear,andparticularlyduringvataseason.

Becausethefallandwinterarevatatimesofyearandyourlateryearsoflifearevatayears,thesearetimesinyourlifetobeparticularlyawareofhowyouareaffected.Dowhatyoucantostaywarm:drinkplentyofwarmliquids,giveyourselfwarmoilmassagesatleastonceperday,eatwarm foods, and calmyourmind.Thedarkness of thewintertime canaidmeditationandintrospection,sousethattoyouradvantage.Calmingthemind andwarming the body are especially important during vataseasonandvatatimeoflife.Becauseyouknowthis,youcanstarttakingcareofvatabeforeyounoticeparticularimbalances.

EnjoytheBenefitsofVata

It’sveryimportanttokeepaneyeonyourselftoseeifvataisoutof

balance. It’s also important to be grateful for thewonderful aspects ofvata—allofthebodilyfunctionsitassists(includingtheworkingsoftheheart and circulatory system) and how it helps the mind and yourconnectiontohigher levelsofconsciousness.So take time,whilebeingcareful to balance vata, to also appreciate it for all it offers with itsmovement,expansiveness,andairyqualities.

GreatFoodsforVata

As always with the doshas, remember that like increases like andopposites balance. So you’ll need to remember the qualities that areassociated with vata and then choose foods that have the oppositequalities. Vata qualities are dry, airy, and cool, so you’ll choose foodsthat aremoist, dense, andwarm.Also,when you eat, take time to sitdownandeatslowly.Savorthetastes,aromas,andtextures.Don’ttalktoo much, watch TV, or read while eating. Focus just on eating, andrelax.

WholeGrainsandProteinforVata

According toDr. Lad, for vata it’s best to have about 50 percent ofyour diet bewhole grains. Have 20 percent protein, 20 to 30 percentvegetables, and an optional 10 percent fruit. (For vatas, remember it’sbest tocook the fruitandvegetablesandaddwarming spices for tasteandtoenhancedigestion.)

The best whole grains for vata are cooked oats, quinoa, and rice.Again,rememberthatyouwanttoavoiddryfoods,soeventhoughrice

isawonderfulgrainforvata,ricecakesarenot.

Legumesareagreat sourceofprotein.Examplesof legumes forvatainclude lentils,mungbeans,mungdahl, andoccasionally tofu.Tofu isprocessed,soit’sbesttohaveitinmoderation.

Manyproteinsare just fine forvata:beef, chicken, salmon, sardines,seafood,andtunaareallnourishingforsomeoneofvataconstitution.

FruitsandVegetablesforVata

One of the qualities of vata is cold, so choose to eat foods that arewarmintemperatureand/orintheirenergeticqualities.Somewarmingfoodsthataregreatforvataaresweetfruits(notdried),suchasapples(cooked), coconut, grapes, oranges, peaches, and strawberries.Vegetables should be cooked, andmost vegetableswould be great forvata when cooked, including asparagus, carrots, leafy greens, sweetpotatoes,spaghettisquash,spinach,andzucchini.

Nuts,Seeds,andCondiments

Forvata,nutsandseedsaregreat.It’sbesttoeattheminmoderation,and soak almonds in water overnight to make them easier to digest.Someexamplesofnutstoenjoyarealmonds,cashews,pecans,peanuts,pinenuts,pistachios,andwalnuts.

Whenitcomestopopcorn,eatitinmoderationandaddcondimentstoittobalanceitsairyqualities.Popcornisn’tagreatsnackchoiceforvata.Ifyouaregoingtoeatpopcorn,youcouldaddgheeoroliveoiltoittobalancethedryandairyqualities.Saltandpepperarefineforvata,too.

Seeds to add to yourmeals include chia, flax, halva, pumpkin, andsesame. You can add them on top of your cooked vegetables or yourgrainstoaddtextureandessentialnutrients.

Mostcondimentsarefineforvata,butjustrememberthatinyourdietyouwanttocutdownonprocessedfoods.So,ifyouwantpickledrelish,choosethemostnaturalingredientsinthatrelish,andthesamegoesforketchup.Great ideas for condiments for vata constitution are gomasio,kelp,kombu,salt,seaweed,andtamari.

AromastoCalmVata

Aromasarehelpfultoolsforbalancingthedoshas.Aromasareapparentin foods, herbs, and spices, as well as in essential oils. You can beintentionalaboutthearomasyou’recookingwith.Andbecauseawarmbathisbalancingforvatadosha,ifyouhaveapredominanceofvatainyour constitution, youwould benefit from a soothingwarmbathwitharomatherapy. Self-massage is also a grounding practice for vata, andyoucanmixmassageoilwithsoothingaromasforvata.

AromasinFoodsforVata

Experiment with aromas and see which ones work best for you. Ingeneral,cookingwithcardamom,cinnamon,ginger,nutmeg,andclove

could be beneficial to vata. Each time you make yourself a meal,rememberthisisachancetofillyourkitchenwitharomas.Forexample,ifyou’re in themoodforanapple,cooktheapple inhoney,anddon’tforget to sprinkle it with at least one spice, such as cinnamon.Experimentwiththevariousaromas,learningwhichscentsaffectyouinpositiveways.Don’tbeafraidtogetcreativeandtrycombinationsthatyou’venevertriedbefore.

AromasfortheBathorMassageOilforVata

Essentialoilsarenotmeanttobeputdirectlyontotheskin.Youcanmix essential oils in high-quality oil, such as extra-virgin, cold-pressedolive oil or sesame oil, and then put a fewdrops of thatmixture intoyourbathorontoyourskin.The typicalwayto figureout theratioofbase oil to essential oil is to measure the base oil in milliliters, thendivide that number in half. That number is the maximum number ofdropsofessentialoilyou’llneedtoaddtothemix.Itdoesn’ttakemuch;essentialoilsareverypotent.

Aromas that are balancing for vata are pine, lavender, andfrankincense.Try themout foryourself,andseewhichonesworkbestfor you. Since everyone is unique, youwill have your preference.Redrose,musk,andcamphor,becauseoftheirsweetandwarmingtones,canalsobalancevata.

Essential oils are all natural and used for many conditions and ailments. They areconcentratedoilsthatcomefromtrees,plants,andgrasses.Theiraromascarrythehealingpropertiesandenergyfromtheiroriginalsourceandcanbeusedinbaths,lotions,andoils,andindiffusers.

RoutineforVata

Keepingtoadailyroutinewillhelpvata.Routinecreatesastructurethatcanhelpgroundandstabilizethevataenergy.Ifavatatypeknowsshehas a schedule, it’s easier forher to focus and stayon task.When theoptions get too numerous, a vata type could find herself feelingindecisiveandunabletofocusonanyonething.

MorningRoutine

Forvata,doingthemorningroutineslowlyandmindfullyiskey.Wakeup around 6 or 7 A.M., and know that you have an hour to do yourmorningrituals.Takeyourtimecleaningyourteeth,gums,tongue,eyes,ears,nose,andmouth.Choosetodobreathworkandyogaposturesthatare soothing, grounding, calming, and stabilizing. Drink warm water,andtakeawarmbathorshower.Transitionmindfullyintoyourwakinghours.

Vatatypesarepronetohavingdifficultyfallingasleepandstayingasleep.Ifyou’reavatatype,youmaywakeupinthemiddleofthenightbetween2and6A.M.:vatatime.Soyourmorningandevening routinesareparticularly important tocalmandgroundyourmobileandpotentiallyanxiousenergy.

After you’vedoneyourmorning routine, have awarmand soothingbreakfast.Takeyourtimeeating,andifyoucan,eatbreakfastinsilence.Sitdown,andfocusjustonyourmorningmeal.Enjoythewarmthandnourishingqualitiesofyourbreakfast.

DaytimeRoutine

Forvata, itwillhelp ifyoueat lunchat thesametimeeveryday. Itmatters lesswhat exact time it is andmore that youdo it around thesame time each day. Ideally, start eating between 11 A.M. and noon.Relax,chewyourfoodslowly,anddon’ttalktoomuchwhileeating.Inthe afternoon, when the clock strikes 2 P.M., be mindful that you’reheadedintovatatime.Takecareofyourselffrom2–6P.M.,knowingthisisthetimethatvatacouldbecomeheightened.Takesomebreaksfromwork ifyoucan.Takea teabreak, find time foranap,or takeawalkoutsideand feel thegroundingenergyof the earth.Here is a standingmeditationyoucandoatanytimeofdaytohelpyoufeelgrounded.

STANDINGMEDITATION

1. Standwithfeetparallel,hip-widthapart.2. Spreadthetoesandpressevenlyandfirmlydownthroughthefourcornersofeachfoot.

3. Releasethetailbonedownwhileliftingthesternumandcrownoftheheadup.Standtallwiththearmsbythesides,shouldersrelaxed.

4. Relaxthemusclesintheface,shoulders,andbelly.5. Sealthelipsandbegintobreathe,slowlyandsteadily,throughthe

nostrils.Drawdeepbreathsinandout.6. Withyourfeethip-widthapart,turnthetoesinandheelsoutjustabit,sothefeetareslightlypigeon-toed.

7. Exhaleandbendthekneesslightly.Lettheshinbonesmoveforwardandthendropdownintotheforceofgravity.Balancetheweightevenlyontheheelsandballsofthefeetandthenletthemsinkintotheearth.

8. Softenthegaze.Placebothhandsonthebelly,andrelaxthebellyandallofitscontents.

9. Relaxthemusclesinthethighsandbuttocks.Useaslittlemusculareffortaspossible.Letthebonessupportyou.Feelthebonesbecomingheavyandsurrendertheirweighttogravity.

10. Letyourselfsinkintothestance.Softenthemusclesinthelegsandsinkintothesupportofthebones.Allowyourselftoconnecttothestrengthandsupporttheyhavetooffer.

11. Torelease,bringthefeetbacktoparallel,inhale,andsweepthearmstothesidesandoverheadasthelegsstraighten.Pressthepalmstogetherandexhalethemdowntoprayerpositionattheheart.Takeadeepbreathinandletoutanaudiblesigh.

Pause and feel the echo of the meditation in the mind and body,tuningintowhatispresent.Enjoythisstandingmeditationanytimeyouneedtoexperiencegroundingandstabilityinyourlife.

EveningRoutineforVata

It’sveryimportantforvatatypestoeatdinnermindfullyandslowly.

Eatingaround6P.M.wouldbeideal.Ifyouweretoeatdinneraround6P.M.,itwouldbefinetocontinuetodosomeworkforaboutanhourafterdinner. Stopping stimulating activity by 8:30 P.M. would be reallysupportive for vata. At that point, do some calming and soothingactivitieswithyour family, friends, orbyyourself. Let themind relax.Spend time feeling nurtured and grounded. Around 9 P.M., start aneveningself-careroutinetogetreadyforbed.

Drinkingacupofwarmmilkbeforebedhassoothingqualitiesforvataconstitution.Youcanaddateaspoonofgheeandafewspices,suchasturmeric,cardamom,andcinnamonornutmeg,forenhancedvata-balancingqualities.Gheeisawonderfulantidoteforvata’sdryandbrittlequalities.

Before going to bed, it’s great for vata to do a self-massage,particularly of the feet and the crown of the head. Take your timemassagingthefeetwithwarmoil,andluxuriateinthesensationsasyoumassageyour feet.Takenice,deepbreaths.Aftermassagingyour feet,wash your hands with warm, soapy water, and then apply oil to thecrownofyourheadandforehead.Thistypeofmassageisverysoothingandcalmingforvata.

Trytoget intobedby10P.M.Haveenoughblanketstokeepyourselfwarm.Youmayfindyou’llsleepwellwithheavyblankets,astheweightof the blankets feels grounding and secure. Do what you can to feelwarmandgrounded.

BreathworkforVata

SudhaCarolynLundeen,RN,Ayurvedichealthand lifestylecoach,and200-and 500-hour yoga teacher-trainer at Kripalu Center, in Lenox,Massachusetts designed the following breathwork section and yogasequence forvata types.Contactheratwww.sudhalundeen.com toorderher Taming the Winds of Vata CD, which guides you through anotheryogasequenceforbalancingvatadosha.

The purity of the air you breathe is, of course, very important. Buthowyoubreatheisequallyifnotmoreimportant—atthecellularlevelandasitimpactsyourthoughtsandfeelings.Whenvatadoshagoesoutofbalance,youmay feelaheightenedsenseof indecisiveness,anxiety,andfear.Anxietyandfeartendtoaffectthebreathbyproducingshort,shallow upper-chest breathing. Thus, the most important breathingpractices to tamevatadoshaare thosethatproduceacalmandsteadybreathpattern.

NadiShodhana

One of the most well-known breathing techniques for producing acalmandsteadybreathpattern isnadishodhana,analternatenostril,channelpurifying,andbalancingbreath.Todothis,breatheinthroughonenostril,andexhaleouttheother.Then,inhalethroughthatsideandexhaleoutthefirst.

UnderstandingtheNadis

Whenspeakingofthepowerofthebreath,it’shelpfultoknowaboutthenadisystem.Nadisaretheenergychannelsofthebodythatprovidethe “vehicle” for the flow of prana (life force) and consciousnessthroughout the entire body. The central nadi is called theSushumna,which runs from the base or root of the spinal column (muladharachakra) to the crown of the head (sahasrara chakra). Two otherimportant nadis, the Ida and Pingala begin at the base of the spine,crisscross over and around the Sushumna, and end up together at thecrown of the head. The chakras are energy vortexes (sometimesdescribed as spinning wheels of energy) that exist where the Ida andPingalacross.

The Ida ends at the left hemisphere of the brain (some say the leftnostril),andthePingalaendsattheright.TheIdahascoolingpropertiesandrelatestothefeminineprinciple.ThePingalahasheatingpropertiesandrelatestothemasculineprinciple.

Throughoutthedaythebreathautomaticallyfluctuatesbetweenthetwonadis.Thereisashiftfromrighttoleftnostrilsbeingopenabouteverysixtytoninetyminutesinthehealthyperson.Thisbalancingof IdaandPingalacausespranatoflowevenlyand ispartof thenaturalbalancingprocessofthebody.

Whenthenadisareclearandbalanced,certainexternalsignsappear.They are lightness and leanness of the body, brilliancy in complexion,increasedgastricfire,andtheabsenceofrestlessnessinthebody.Thesearesomeobvioussignsofahealthybody.

INSTRUCTIONSFORNADISHODHANA

1. Sitcomfortablywiththespinestraight.2. HoldyourrighthandinVishnumudra(thehandpositionwherethethumb,ringfinger,andpinkyareextended,andtheotherfingersarebent).

3. Closeofftherightnostrilwiththerightthumb.4. Softlybreatheinthroughtheleftnostril.5. Atthetopofthatbreath,closeofftheleftnostrilwiththerightringfingerandexhalethroughtherightnostril.

6. Atthebottomofthatexhale,breathebackintherightnostril.7. Atthetopofthatinhale,closeofftherightnostrilwiththerightthumbandexhaleouttheleftnostril.

8. Repeatthispatternforaminuteortwo,keepingthebreathsoft,regular,andsteady,andtheshouldersrelaxed.

Ifyourarmgetstired,youcanpropitonacushionorwithyourotherhand.When thenadis areopen, there is anatural feelingof calmandeaseofbeing.

DoIhavetousetheVishnumudrahandposition?YoumayuseVishnumudraorthepowerof themindto imagineonenostrilopeningandtheotherclosing.Byfocusingattentionontheclosedorlessopennostril,itwillgraduallyopen.Thiscantakeawhiletomaster,butwithpractice,itwillhappen.

DirghaBreath

Another important breath isDirgha breath, the three-part or yogicbreath.Whenyoudothis,youwelcomethebreathdeepintothelungs,causingthebellyandribstoexpandthree-dimensionally.Aneasywaytolearn this is by lying on your backwith the knees bent. Once in thisposition,followtheseinstructions:

DIRGHABREATH,LYINGONYOURBACK

1. Placeyourhandsonthebelly,pressingdownslightlytogiveabitofresistanceasyoubreathein.

2. Inhaledeeplysothatthehandsriseasyoubreathein.3. Simplyrelaxandexhale.Practicethisawhile.Thenrest.4. Placeyourhandsoverthesidesofyourribs.Asyoubreathein,trytomakeyourribsexpandoutwardintoyourhands.Imagineyoursideshavingfishgillsasyoubreathethroughthem.

5. Placeonehandontheupperchestandcollarbonesandtheotheronthebacksideofyourshoulders,justbelowtheneck.Asyouinhale,trytobreathesodeeplythateventhesetwoareasexpand.

6. Combineallthreeaspectsofthisbreath.Breathingin,belly,sideribs,andupperchestandbackexpandwiththemovementofthebreathflowingintothelungs.Breathingout,emptyout.Releaseandletgo.

PracticeDirghabreathforonetofiveminutes.Thenpauseandnoticethe effect. Youwill likely feel calmer andmore grounded, awake andclear.Thatis,youwillfeelmore“balanced.”AmajorgoalofAyurvedaisachievingthatsenseofabalancedstateinbodyandmind.

WarmingBreath

Thewarmingbreathhelps correct the cooling tendencyof vata.TherightnostrilrelatestothePingala,orSunenergy,side.Usingthesamehandpositionasinnadishodhana,startbybreathingintherightnostrilandexhalingouttheleft.Repeat.Breathebackintherightandbreatheouttheleft.Continueforaminuteorso.

SoHumSteadyBreath

Thisisasteadyin-and-outbreath,combinedwiththesilentrepetitionof thewords (mantra) So andHum. The breath naturallymakes thesetwo sounds: Sooooooo as you inhale andHummmmmm as you exhale.ThispracticeisveryhelpfulinbalancingtheIdaandPingala.

1. Placeyourhandsoveryourears,andasyoubreathein,silentlysaythewordso.Letthe“soooo”extendthefulllengthofthein-breath.

2. Asyoubreatheout,silentlysaythewordhum,extendingthatsoundforthefulllengthoftheexhalation.

Onceyouget thegistof this, continue thepracticewithyourhandsresting comfortably in your lap. And, remember, for all of thesebreathing practices, it is important to be seated comfortably, headalignedoverthespine,withyourbackuprightandshouldersrelaxed.

YogaPracticeforVataManagement

When thinking about your yogapractice, remember that vatadosha is

associatedwith the elements space and air. The key qualities of theseelementsarecold,light,dry,rough,andmobile.Vatadoshawillbecomeimbalanced if your activities and other lifestyle choices increase thosequalities.Theroutetobringingvatabacktobalanceistofavoractivitiesthat are calming and grounding. A regular yoga, meditation, andbreathing practice can do wonders, in conjunction with the vata-pacifyinglifestylechoicesyoumakeoffyouryogamat.

Although it’s true that each pose has specific effects on the doshas,when consideringwhich postures to practice, remember that how youpracticetheposeismoreimportantthanwhichposeyouchoose.

TIPSFORAVATA-PACIFYINGYOGAPRACTICE

Practiceinaquiet,grounded,andsystematicway.Staywarm;wearlayers.Payattentiontoallofyourjoints.Beginyourpracticewithgentle circling of the joints—this gets them warmed up,and theywill become naturally lubricated for subsequentmovements.Aim to work on strength, stamina, and flexibility. Toomuchofanyoneofthoseisitsownkindofimbalance.Strengthenthecore,andholdposesalittlelongerthanyouare inclined to. Practice being present; calm themind byfocusingonsensationandbreath.Keep poses condensed rather than expansive. Practicedrawing energy downward from the head into the bellyandlegs.Movefromyourcore;connecttoyourbones.Keepthefour

cornersofeachfoot“rooted”intothefloor(especiallythebaseofthebigtoe).

Most poses are good for balancing vata. Some are more inherentlycalming and grounding.As vata “resides” in the large intestine, pelvicarea,andlowerabdomen,posesthatcompressorstretchtheseareaswillhelpbalancevata.

Posestobeavoidedormodifiedarethosethatareoverlystimulatingtothenervoussystem,suchasrapidvinyasasequencesorposturesthatputexcessivepressureonthejoints—especiallytheneck,shoulders,andknees.

StandingYogaPoses

Standing poses strengthen the body, steady the mind, and buildconcentration.Afterdoinggentlejointwarm-ups,dooneormoreofthefollowingstandingpostures.

TADASANA:MOUNTAINPOSE

1. Standwithyourfeethip-widthdistanceapart.Feelyourfeet,especiallythebaseofthebigtoe,firmlyplantedontheground.

2. Engagethelegs,tuckyourtailboneunderslightly,andliftupthroughthecrownofyourhead.

3. Inhaleandlifttheshouldersup.4. Exhaleandrolltheshouldersbackanddown.5. Inhale.Ontheexhale,withyourarmsbyyoursides,extendthefingerssothatthefingertipspointtowardtheearth.Feelthe

downwardenergygroundingyou.6. Takenice,long,deepbreathsinandoutasyougentlyfixyourgazeoutinfrontofyou.

7. Envisionyourselftall,strong,andheavylikeamountain—groundedintheearthandmajesticallyconnectedtothesky.Keepbreathing.

8. AfterseveralbreathsinMountainPose,staystandingandrelaxtheposture.Noticehowyoufeel.

UTKATASANA:CHAIRPOSE

1. Whilestandingwithfeethip-widthdistanceapart,feelyourfeetfirmlyrootedontheearth,andinhale.

2. Asyouexhale,pullthebellybuttontowardthespine,engagingtheabdomen.Softenthekneesandpretendtositdownintoanimaginarychair.Fireupthelegmuscles.Relaxtheshoulders.Breatherhythmicallyinandout.

3. Onexhale,raiseyourarmsoutinfrontofyou,shoulderheightandparalleltotheearth.Softlygazeinfrontofyou.Ifyoufeelanystraininthelowerbackorknees,lowerthearms,engagetheabdominalsmorefirmly,orsimplycomeoutofthepose.

4. Holdthispostureforthreetofivebreaths.Asyouholdtheposture,becuriousabouttheeffectsofthepose.Noticesensationssuchasheatrisingorthatyou’refeelingmoreconnectedtotheearth.Releasetheposebypressingyourfeetintotheearth,standinguptall,andreleasingthearmstothesidesofyourbody.

5. Fromtimetotime,holdthepostureforonebreathlongerthanyouthinkyoucan,gentlychallengingyourbeliefsanddeepeningyourpractice.

VIRABHADRASANA,WARRIORI

1. StartbystandinginTadasana,MountainPose,withyourfeethip-widthapartandfirmlypressingintothefloor.

2. Placeyourhandsonyourhipsandinhale.Ontheexhale,takeabigstepbackwithyourleftfoot,keepingbothfeetpointingforward.

3. Pressthebaseofthebigandlittletoesofthefrontfootfirmlyintothefloor.Theheelofthebackfootshouldpresstowardthefloor.Forgreaterstability,placearolledtowelorsmallcushionunderthebackheel.Alignyourhipssotheyfacedirectlyforward.

4. Keepingastrongabdominalcore,liftthearmsouttothesidesandoverheadina“V”position,palmsfacingeachother.

5. Continuetobreathewithasteadyinhaleandexhale.Maintainasoftgazeononespot.Imagineyourselfawarrior:impressivelystrongandfocused.Feeltheheatrisingasyouholdtheposture,andfeeltheearthsupportingyou.

6. Toreleasethisposture,lowerthearmstoyoursidesorhips,andontheexhalestepthebackfootuptomeetthefront.

7. RepeattheWarriorPose,thistimetakingabigstepbackwiththerightfoot.

TREEPOSE

1. StandinTadasana,feethip-widthapartandfirmlypressingintothefloor.

2. Shiftyourweightontotheleftfoot.3. Bringthesoleoftherightfoottorestontheinnerankleoftheleftfoot.Thekneeshouldpointoutward.Stabilizeyourself;feel

balanced.4. Slidetherightfootuptheleg(pausingatthekneeorupperinnerthigh).Pressyourfootandlegintoeachotherforbetterbalance.

5. Fixyourgazeonasteadypointinfrontofyou.Maintainasteady,softgaze.Keepthebreathsteadyandslow.

6. Whenyoufeelstable,raisethearmsintoa“V”positionoverheadandrelaxtheshoulders.

7. Imagineyourselfbeingatreethatcanbendinthewind,whileremainingstableandsolid.

8. Holdthispostureforafewmorebreaths,focusingthegazeandthemind.

9. Toreleasethisposture,exhalethearmsdowntoyoursides.Lowertherightfoottotheground.

10. Repeatthispostureontheotherside.

Yoga poses on the floor help ground energy, build strength, andincreaseflexibility.

NAVASANA,BOATPOSE,BELLYDOWN

1. Lieontheground,bellydown,armsatyoursides.2. Placeyourforeheadorchinonthefloor.Pressyourpubicboneintothefloor.

3. Reachbothfeettowardthebackoftheroomsothatbothlegsareslightlyofftheground.Holdforafewbreaths.

4. Releasetheposture,turnyourheadtooneside,andrelax.5. Bringyourforeheadorchintothefloor.Inhale.Onexhale,pressyourpubicboneintotheearth.Reachyourfeettowardthebackof

theroomsothatbothlegsarestraightandslightlyliftedofftheground.

6. Trytotouchthebackwallwithyourfingers,armsliftingoffthefloor,alignedwiththetorso.Takeafewmorebreaths.Seeifyoucanliftyourarmsandlegsabithigher.Noticehowtheybecomemoreorlesswillingandhowtheychangewithrepetitions.Continuetobreathe.

7. Torelease,loweryourlegsandarms,turningyourheadtotheside.Takeafewbreaths.

GARBASANA,CHILDPOSE

1. ComeintoTablePose.FromNavasana,drawyourhandsunderneathyourshoulders,pressupintothepositionsothatyourarmsarestraight,withyourshoulderslinedupoveryourwrists.Keepyourkneesonthefloor,bentat90-degreeangles,withthehipsalignedovertheknees.

2. Withkneeseithertogetherorapart,loweryourhipsontoyourheels.(Ifyoursittingbonesdon’treachyourheels,putasmallcushionontopofyourheelssoyoursittingbonescanrestonthatcushion.)

3. Keepyourhandsonthefloor,armsstretchedoutoveryourhead,asyouplaceyourforeheadontheearth.Feeltheearthsupportingyouatallthepointswhereyou’retouchingtheground.(Ifyourforeheaddoesn’ttouchtheearth,youcanpropyourforeheadupwithyourhands,oruseacushionhere,too.)

4. Takesomelong,deepbreaths,sodeepitmightfeellikeyouarefillingthelowerbackandlungswithair.Takeseveralsteady

breaths.5. Toreleasethisposture,comeuptohandsandknees,andthenliedownonyourrightsideinfetalpositiontorest.

SHAVASANA,RESTPOSE

1. Comeintoapositionlyingonyourbackwithlegs,torso,andshouldersaligned.

2. Ifyouwish,toeasetensionintheback,youcanplaceabolsterorcushionunderyourknees.

3. Coveryourselfwithblanketstostaywarm.4. Coveryoureyeswithaneyepilloworscarftoblockoutlightandquietthemind.

5. Letyourselfmeltdownintothesupportoftheearth.6. LieinRestPose.Letgoofall“doing.”Relax.7. Whenyou’rereadytocomeoutofthepose,rolloverontoyourrightsideintoafetalposition.Then,pressupintoaseatedposture.Takeamomenttogivethanksforsomeofthegiftsinyourlife.Moveintotherestofyourdaywithgraceandease.

Keep in mind that for vata, regularity, rhythm, and consistency ofpractice are key. Vata types tend to want to jump around and keeptrying out new things. See if you can stick with these postures, andnotice their effectsbefore following theurge tomoveon to somethingelse.

Consult with your doctors and healers before doing yoga. Duringpractice, if you feel any sharppain, stopwhatyou’redoingand relax.Consult your doctor before taking on any new physical practice like

yoga, especially if you are pregnant or have cardiovascular orrespiratoryconditions.

CHAPTER9

UnderstandingPitta

Pittaistheonlydoshaofthethreewithfireinit,soit’spreciousforthathotquality.Pitta’sheatsupportssomuchinthebody,especiallyintheway of digestion, transformation, and vitality. Heat supports thesharpnessofthemindandpassionoftheheart.Pittatypeshavealottooffertheworldwiththeirabilitytogetthingsdoneandblazenewtrails.It’sveryimportant,asitiswithallofthedoshas,tokeeppittainbalancesoitswonderfulqualitiessupportyourhealthyliving.

WhatIsPitta?

Pittadoshaisoftheelementsfireandwater.Thefieryqualitiesofpittamean that a predominantly pitta-type person normally has gooddigestion and a gooddeal ofwillpower, passion, anddetermination togetthingsdone.Pitta’squalitiesincludeliquid,oily,hot,light,fluid,andintense.

StrongMomentumofPitta

Two of the qualities of pitta—fire and fluidity—help you come upwithgreatideas,accomplishgoals,andpushprojectstocompletion.Thesharpnessof thepittamind loves toachieve, and the fierymomentumhelpsburnthroughobstaclestothatend.

Whatarethephysicalsignsofapredominantlypittaperson?Thephysicalattributesofpittacanbereddishhairorbaldness;moderatebody; freckles;sharp eyes that are brown, hazel, or green. Pittas are usually of moderate build. Butrememberyoudon’tneed tohaveall thesequalities tohaveagooddealofpitta inyourconstitution.Thesearesimplewaysofviewingthelikelihoodofpittabeingpresent.

It’s very important for a pitta personwho is on themove and on amission(whetherinbusinessorwithfamily)tokeepherpittabalancedso shedoesn’t start toget toopushy,angry, annoyed,and judgmental.Whileitisexcitingandcreatesagreatsenseofaccomplishmenttokeepupthemomentumandfuelthefire,it’simportanttobalancethatfiresoothers will enjoy working with you and supporting you as you reachyourgoals.Youwon’tcoolofftoomuchifyoubalanceyourfire:you’llstillshine,shine,shine,andyou’lldoitwithmorefinesseandjoyifyoudon’tgetyourselfoverheated.

Pitta’sSubtleEnergy:Tejas

Thesubtleforceofpittaistejas.It’simportanttokeeptejasinbalance,andthesamemethodsforbalancingpittawillworkwithtejas.So,atthebasic level, it’s good foryou toknow that, like theotherdoshas,pittahas a subtle energy atwork. If you just keep inmind the doshas andworkingwiththem,itwillhelptheirsubtleenergies,aswell.

Tocalmoverstimulatedtejas,asyouwoulddowithpitta,bemindfulofyourdiet,yourexercise,andtheuseofstimulants.Whenyourfireis

toohot,youwanttocoolitdowntoprotectyourimmunesystem,yourtissues,yourorgans,andyourmindfromburnout.

HowtoRecognizePittaImbalance

Whenyouwonderaboutwhatexcesspittacouldlooklikeforthemindandbody, thinkabout theeffectsofheat. Imaginewhateffectshotoilcouldhaveontheinsidesofyourbody(sincepittaishotandoily).

HotheadedPitta

Apersonwhoishotheadedisknowntobeeasilyangeredandcanflyoff thehandlewithoutmuchwarning.Toothers,ahotheadedperson’sreactions can seemunfounded, unwarranted, and toomuch to handle.Toomuchpittaalsoaffects themind,causing it toexperience jealousyand control issues, which can be detrimental to relationships in workandinthehome.Whenpittaisinexcess,youcanbecomedomineeringandhardtoplease.

Pitta types losecontrolwithgreatrapidity. It takesagreatdealofawarenessfor themtorememberthatotherhumans—namelyvataandkapha—inhabittheplanet.—MayaTiwari

If yourpitta isoutof control, it canbedetrimental to relationships,

andallthatfireisalotforyourbodyandmindtoexperience.Ifyouarepredominantlypittaandyourpittaisinexcess,youmaynotrealizethatit’snothealthy tobe constantlyhot,pushing, andexertingyourself. Itdoestakeatoll,overthelonghaul,onyourhealth.

Also,ifyouarehardtopleaseandcontrolling,itaffectsyourabilitytoexperience a deep sense of love, trust, and joy when in relationship(work or otherwise) with others. By balancing your pitta, you couldopenuptoamorecollaborativeandharmoniousexistenceinyourworkandhomelife…andstillbeoutstandinglyproductive.

VolcanicEruptionsandthePhysicalBody

Agoodwaytorememberwhateffectspittahasonthephysicalbodyistothinkofitasthoughthereweremoltenlavainthebody.Imaginehowmolten lava spurts and spreads from a volcano. So, when pitta isaggravated, it can lead to such things as acne, rash, ulcers, heartburn,loosestools,andexcessurine.Andduetopitta’sspreadingnature,onemayfinditspillingintootherpartsofthebody,aswell.

AQuizaboutYourPitta

Itmaybehardforyoutorecognizeifyourpittaisinexcess,especiallyif you are used to living that way. Take a moment to answer thesequestions.

Doyoucompareyourself toothers, feelingcompetitive innature?

Areyouoftenirritatedwithyourfamilymembersorclosefriends?Do you look at what your colleagues or coworkers aredoing and think of ways they could be doing their jobsbetter?Does it bother you if the books on your shelf aren’torganizedinexactlythewayyouthinkisbest?Areyouoftensurethatyourwayistherightway?

Be honest with yourself when you answer these questions. If youanswer yes tomany of them, youmaywant to reallymake sure thatyourpittaisincheck.Whenpittaisinexcess,it’sonereasonthatpitta’slifespantendstobemoderatelylongratherthanverylong.Theyburntheir energy soquickly thatwhat theyhavewill last feweryears.Andyoucouldbemaking thepeoplearoundyoumoreuncomfortable thanyou’dwanttowhilealsoaddingunnecessarystresstoyourownlife.Youarefullofpotentialandbrightness,soitcanbeastruggletonotoverdoit.

PittainBalance

When pitta is in balance, you are a very bright light. You’re sleepingwell,yourdigestionisworkingwell,andyourmindissharpandactive.Youaregroundedandsecureandable toaccomplish thingswhilealsotakingtimeofftorelax,play,andbefullofcompassion.

BytheLightofYourFire

Pittatypesshineintheworldthroughtheirdesireandabilitytomakethings happen. Their enthusiasm for accomplishments and leading thewaymeanstheyproduce,create,andthensharetheirfinalproductandtheknowledgethey’vegained.Pittasdon’ttendtoworkquietlyathomeand enjoy their success alone; they like to share their knowledge andexpertise.

Pittas are smart and capable. They tend to be doctors, engineers,teachers, and lawyers. They also do well with public engagementsbecausetheyarecharismatic.Pittasmaybedrawntobecomepoliticians,especially because they believe strongly in their principles and aredrawntoleadershippositions.

Even inadomesticsense,pittaswilladhere to theirprinciples.Theywill be happiest when they create order and are fastidious aboutcleanliness.

AboutYourDailyHabits

For pitta types, it’s important that when you get hungry you eat,otherwise you can become irritable and experience hypoglycemia.Becauseyouhaveastrongdigestivefire,it’simportanttomakesureyoutaketimetoeatthreemealsperdayandbeawareofwhichsnacksaresupportivetoyourtype.

It’slikelythatyouwillprefertostayuplate—pastmidnight.Youmayfindyourselfwantingtoreadyourselftosleep,lateatnight.Andthat’sokay,becauseyoursleepwillbe soundandmoderate in length. Ifyoucan,though,takeabreakbetweenreadingandsleepingtodoacalming

pranayama or visualization. This is because pitta’s dreams can betumultuous.

PittaTimeofDay,Year,andLife

As it is with all three doshas, pitta energy is the predominant forceduringcertaintimesofday,timesofyear,andatimeoflife.Whenthesetimes in nature are predominant, you can take advantage of pitta’squalitiesandalsobecarefulnottoexacerbatethem.

TheHeatoftheDay

Thepitta timeof theday is10A.M.–2P.M.This is the timewhenyourbodyisdoingitsworkfordigestion.It’sdigestingwhatyou’reeatingandwhatyou’retakinginwithallyoursenses.It’safierytime,soyoucaneatyourlargestmealatthistime.Also,becauseit’safierytime,trynottodo strenuousactivityorhave sensitive conversationsat this timeofday.Keepyouractivitiestoamoderate,steadypace.

It’salsopittatimefrom10P.M.–2A.M.You’lllikelybeasleepduringthistime, and sleep is good for you during pitta time. At this time,whileyour senses are relaxed, yourbody can focusondigestingall the foodandinformationyoutookinwhileyouwereawake.

PittaTimeofYear

Summertimeispittatimeofyear.That’swhyyou’lldashtomeettheicecreamtruck,you’llpulloutyourswimsuit,andyou’lltakevacations

tothebeach.Whenyouaredrawntoplayonthebeach,trynottodoitduringthepittatimeofday.Ifyoudo,besuretocoolyourselfoffbeforeandafterbydrinkingcooldrinks,massagingyourselfwithcoconutoil,sittingintheshade,andlisteningtosoothingmusiconyouriPod.

ACTIVITIESFORTHESUMMERTOBALANCEPITTA

1. Playinsprinklersonthelawn.2. Massageyourwholebodywithcoconutoil.3. Swiminalake,ocean,orpool.4. Stayinduringthehothoursoftheday,anddosomethingrelaxing,suchasreadingabookorplayingwithartsandcrafts.

5. Lieinahammockunderneaththeshadytrees.6. Atnight,admirethestarsandthemoon,noticingthemoon’scoolingvibration.

7. Beforegettingintobed,practiceshitalibreath,tocoolyourselfdownafterabusyday.

Remembering to take extra care to cool yourself down during thesummer months will help you keep your pitta in check. You’ll feelhealthier,happier,andmorebalancedifyoucontinuetocreatebalanceforyourselfintheheat.

PittaTimeofLife

Your pitta years are the middle years of your life. When you’vebecomeanadultandbeforeyou’reinyourwisestyears,youareinyourpittayears.Duringtheseyears,youareexperiencingtheheightofyour

energytocreate,desiroustofindoutwhoyouareandwhatyourmarkwill be on theworld. These are the years you are gaining knowledge,skills,andexpertise,thenputtingitalltouse.Thesearewhenyoumakeadultfriendships,createyourownfamilyandcommunity,andbegintoputyouruniquestamponallthatyoudo.

Enjoy these pitta years. Learn, experience, and find out who youuniquely are so you can share your particular gifts. And take time tobalance your hard work with relaxation—get in some bodywork andspendtimerelaxingwithfriendsorfamily.

WhenYourChildrenAreHeatedUp

There’s so much you can do for your children to keep their pitta inbalance.Ifyouhaveachildwhoispredominantlypitta,whenyouaddthingsintohislifetobalancepitta’squalitieshewillbeabletocontinuethosepracticeswhenheisolder(especiallyinthepittatimeofhislife).

You can disguise pitta-pacifying things as fun, cooling activities andspecialfamily-timeexcursionsforyouandyourchildren.

ForYourAchievingChild

BeingabletogetallAsinschool,playfirstbaseonthebaseballteam,andbethestarintheschoolplayeveryyearisonewaythatpittatypesmaybeabletogainsupportiverecognition.Brightandcapablechildrenwillworkhard,especiallywhentheyareencouragedandrewardedfortheirachievements.Theymaygetrewards,suchasgettingintothebestschools, attending the best universities, and getting jobs in fields they

arepassionateabout.Workinghardandgainingexperienceinleadershiproleshelpthepittachildaslifegoeson,too.Shemaybethepresidentofstudent council or the editor of the schoolmagazine. Schools separatethe “gifted and talented,” andmany schoolswill help the very bright,talented children to keep pushing themselves to their potential. (Andhopefullytheschoolswillhelpallstudentsreachtheirhighestpotential,notjustthegiftedandtalented.)

Theimportantthingtorecognizeifyourchildispredominantlypittaistoseeifthosequalitiesarenotbeingbalanced.Soaskyourselfthesequestions:

Doesmychildgetinargumentsatschool? Does my child have digestive issues, such as acid stomach,diarrhea,orvomiting? Does my child have severe acne, rash, or other skininflammations?Ismychild’smoodcharacterizedbybeingirritatedandangeredathome?Ismychildveryuncomfortableintheheat?Didmydaughterstartherperiodearly?Doesmychildstayuppastmidnight,reading?Ismychildreallycompetitiveinsports,withgrades,andwithmyotherchildren?

Ifyouanswer“yes”tothesequestionsaboutyourchild’stemperamentand appearance, it would be a great help to your child’s health, lifeexperience, and eventual aging process if youwould help her balance

pitta throughdietandcreatingapitta-pacifyingenvironmentathome.Asusualthatmeanscreatinganenvironmentforthatchildthathastheoppositequalitiesofherpittaqualities.

CreateaPitta-PacifyingHomeEnvironment

Creating a pitta-pacifying home environment can be great foreveryone,notonlythepittatypes.Apitta-pacifyinghomewillhavethequalitiesthatcancoolandcalmfieryenergy.Afteraworkdayorschoolday,manypeople—whetherpredominantlypittaornot—couldloveandbenefitfromthesetipsinthehome.

Learnnewthingswithyourchild—suchasorigami,candlemaking, and knitting—to help satisfy her creativity,without needing to add rewards or competition. Remindherhowtoenjoytheprocessandbepatientwithothers.Paintthepitta’sbedroomsoothing,coolingcolors,suchasthe colors you’d find at a spa: light shades of blue andgreen, like the sky or the ocean. (If she’s drawn to verybright and hot colors, use those colors only as sparseaccentswithafewthrowpillows,afunlamponherdesk,acomfortablereadingchair,oraworkofartinherfavoritecolors.)When you have to discipline your children, try not toscream. Be aware that if you get heated, your angerwillfueltheirfire.Staycalm,andyetberealandhonestaboutwhatyouneedthemtostopdoing,toberesponsiblefor,or

tounderstand.Spendtimeoutsidebymoonlight.Themoonhasacoolingenergy.Learnthedifferentconstellationstogether,orreadabouthowexplorersknewthemapof thesky.Do itwithan attitude of relaxation and fun. Learning like thisintrigues pitta, and the coolness of the night will helppacifythisdosha.

All this is tosay, it’s sosupportive toencourageandcelebratewhenyour child excels, holds leadership roles, and wins in sports. It’s alsobeneficialtocreatebalancewhenshecomeshomesothatnowandlaterinlifeshe’llbeabletobalancethatpittafire.Shecanappreciateitsglowandlearnhowtokeepfromoverheating.

RelaxBeforeBedtime

It’seasyforpittastokeepthemomentumgoingandtowanttostayuplate.Onewaytohelpeveryonegettobedbeforemidnightistostopthestimulating activities early. Movies are stimulating to watch beforebedtime,andsoistelevision.Ifyoucanmakeabreakbetweenmoviesortelevisionandgoingintobed,thatcouldreallyhelppittatransitionmoresmoothly.

NighttimeActivities

Instead of watching movies or playing competitive games at nightrightbeforebed,transitionfromactivitytosleep.Consciouslymakethe

choicetoengageinwarm,funactivitiestogether.Readcalmingbedtimestoriestogether,tellstoriesaboutyourchildren’sgrandparentsoraboutyourchildhood,encourageyourchildrentojournal.

Somethingyoucandoasafamilyisgrowplants,vegetables,orherbs.Youcouldusetheeveningtimetotalkabouttheplants,vegetables,andherbs;waterthem,andobservehowtheygrowandchange.Lookthroughrecipebookscalmly,andthinkaboutwhatyou’dliketomakewiththefoodyou’regrowing.

Whenchoosingactivities todobeforebed, try to thinkofwhatwillnotinstigatecompetitionorstimulation.

GettingUsedtoSlowingDownBeforeBed

Many singlepeople, aswell as families,havea lotof activities eachday,andeachnightmightnotlookthesameonthecalendar.However,wheneverpossible,trytosticktotheroutineofhavingquiettimebeforebed.Onceeveryone,evenadults,getsusedtocarvingouttimeatnighttorelaxbeforebed,itcanbecomeagoodhabit.

It’s really worth it to slow down because pittas can have turbulentdreams,eventhoughtheysleepsoundly.Attheveryleast,ifyoucannotmakealotoftimetoslowdownbeforebed,trythisvisualizationeitherinacomfortablechairbeforebedoronceyouarelyinginbed.

NIGHTTIMEVISUALIZATION

1. Getcomfortable,andcloseyoureyes.2. Noticeyourselfsinkingintothesupportofthebed.Takeamomentandafewdeepbreathstosinkintothatsupport.

3. Bringaslightsmiletoyourlips;thiswilltriggerahappyandpeacefulfeeling.

4. Envisionyourselflyingdownunderneathabluesky.5. Noticetherearejustafewclouds,andwatchthemfloatslowlyacrossthesky.

6. Envisionallthetensionmeltingfromyourbody,sinkingdownthroughthebed,downintotheearth,meltingaway.Returnyourimaginationtotheblueskyandyourbreath.

7. Afteryou’vedonethisvisualizationforseveralbreaths,noticehowyoufeel,andallowyourselftogotosleep.

Visualizations are a wonderful way to calm down after a long day.Another great practice is called yoga nidra, or yogic sleep. For thatpractice,you’llbuyaCDordownloadyoganidraontoyouriPod.It’saguidedrelaxationandwillhelpyourelaxfromheadtotoe,frommindtobody.

CHAPTER10

KeepingPittaDoshainBalance

Pitta types love to create, learn, and accomplish. They bring somuchinnovation and insight into theworld. Problem-solving and sharp, thepittamindisatreasuretobehold.Pacifyingpittadoesn’tmeanyouhavetostopdoinginterestingthingsorsquelchthebrightfirethattheworldsogreatlyneeds.Balancingthisdoshameansyou’llsustainyourenergyandlearnwaystopreventburningtothepointwhereit’sdetrimentaltoyourbody,mind,orgoalsthatyousetforyourself.

SittingbytheFire

Oneofthemost importantfirststepstobalancingpitta istoget inthehabitofobservingyourselfwithasmuchobjectivityasyoucan.Everyday, notice how you’re feeling. Check inwith yourself throughout thedaytoseehowyou’redoing.Noticehowyoureacttosituations,noticewhat you’re eating, notice what activities you’re participating in. Areyoudoingthingstohelpkeeppittainbalance?Thefirststepistobegintonoticehowyouarefeelingandacting.Whenitcomestopitta’sfire,baskinitsglow,andalsoobserveitsoyoucanbequicktonoticepittainexcess.

VisualizationforUnderstandingPitta

Imagine that the pitta in you is a like a campfire. You are not thecampfire;youarethemanagerofthatfire.Eventhoughpittaisinyou,itisnotyou.Youarepureawareness,always,regardlessofhowthedoshasareshowingupinyou.So,yousitbythefiresideofpittaevenasit’sinyourmindandbody.Astheobserver,youdon’thavetogetcompletelycaughtup in the firewhenpitta’s fire is ragingwith toomuchheat inyou. You can notice the fire is becoming unruly by observing yourmentalandphysicalstate,andthenyou’lluseyourpitta-pacifyingskillstobringthefirebackintoplace.

UsingtheFireforTransformation

When you sit by the campfire, have you ever noticed that itencouragesyou tomakeuseof its transformativepower?Forexample,there is a transformation thatoccurs in foodasyoucook it.Haveyouever been sitting by the campfire in the fire pit of your backyard orenjoyingafire inyourfireplacewhenyoubecomedrawntocookoverthe open flame? Roasting marshmallows and cooking meals are mainactivitiespeoplearedrawntodowhentheyplantositbythefire,eveniftheycouldjustaseasilycookonthenearbystovetop.There’sacertainpleasureandexcitementconnected tocookingoveranopen flameandwitnessing the transformative process. In the sameway that you slowdown and appreciate the transformative potential in a campfire, stepbacksometimesandappreciatethetransformativepowerofpittainyou.

Have you also noticedhow sitting around a fire can transformyourmood?Evenifyou’vehadadifficultdayorweek,whenyousitaroundacampfire, there’s a sense of community. People tell stories, share

laughter,dance,andrelaxtogetheraroundafire.Ittransformscoldnessandtensionintowarmthandcompassion.

Ultimately,ourpotentialforcosmicloveanddreamismadepossiblebythenuminousfireof the universe. Fire energy is perceived by the sense of sight and forms the ability forgreatvision.Thisfireistejas,thatwhichshinesandisthemovingenergywithinthebillionsofatomsintheuniverse.—MayaTiwari

Plantospendsometimebythefire,evenifit’sjustbythelightofacandle,torememberyourinherentpotentialthatissupportedbyalloftheelementsandforcesofnature.Justasthequalitiesoffiregiveenergytoyourpersonalunfolding, thesesamequalitiesare thepowerful solarforce that sustains transformation throughout the universe. Steppingbacktoseethelargerpicturelikethisisbalancingforapittatype,whomayget socaughtup inhermomentaryachievements that she forgetsthe larger beautiful picture of life and her participation in it. In fact,pittatypeshaveaveryhighcapacityforunderstandingbroaduniversaltruths; they just have to balance their pitta so they don’t limitthemselvesbyfocusingonlyontheirpersonalsuccessandindependence.

FoodstoBalancePitta

Therearesomanyoptions formealsandsnacks thatwillhelpbalancepitta. Some options will appeal to you more than others, so try out

different recipes and create your ownwithin the guidelines. The goodnewsis,thesefoodshavebeentimetestedaspittapacifying,sotheyareknown to support yourhealth.Thatmeans, yourbodywillwant themand appreciate them, so you will enjoy these foods. There’s so muchwiggleroomforcreatingtherecipesyoulikebestwithinthechoicesforapitta-pacifyingeffect.

WholeGrainsforPitta

In a pitta diet, itwillwork for 40 to 50 percent of your diet to bewholegrains.Grainscanbeverysatisfying,andthere’ssuchavarietyofgrainsthatyoucanchoosefrom,including:

GREATGRAINSFORPITTA

DrycerealPancakesWheatCouscousCookedoatsWhite,basmati,andwildricePastaSproutedgrainsMochiGranola

Youcan seewhatavarietyyouhave to choose from.Of course, it’sbesttochoosethenonprocessedfoodsmuchmoreoftenthanprocessed.

Also,findoutifyou’ddobestifyouweretoavoidgluten.Youcanfindout by simply taking it out of your diet and seeing if your healthimproves. See if you have more energy, fewer runny noses, fewerheadaches, fewer stomachaches, etc.Many people are gluten-intolerantorsensitivewithoutrealizingit.Whenitcomestodigestingeverygrainandfood,eachpersonisindividual,andyoumayevenchangeovertime.So,thegrainslistedforpittaaregenerallygrainsthatsitwellwithpitta,andyet thisdoesn’tmeanallof themwillbeokay foryou.And that’sokay.You’reexperimentinguntilyoufindwhat’sbestforyourbody.

Grainsthatmaynotworkquitesowell forpittaarerye,buckwheat,cornbread,quinoa,amaranth,andbrownrice.Again, if someof theseappealtoyou,goaheadandtestthemout.Seeiftheyareokayforyou.

ProteinsforPitta

It’s really important to have about 10 to 20percent protein in yourdiet. Theproteins to favor for pitta include lentils (except red lentils),limabeans,adukibeans,blackbeans,navybeans,soybeans,chickpeas,mung dahl, split peas, tempeh, and cooked tofu. If you are not avegetarian, white chicken, white turkey, and freshwater fish are goodsourcesofproteinforpitta.

Mosthealthfoodexpertsagreethattheenergyinfoodgetstransferredtoyourbody,soifyoueatmeat, it’s important toknowwhere itcame fromandhow theanimalwas raisedand treated. Others believe that it’s not healthy to eat meat at all for many reasons,includingthethoughtthatitisn’tinkeepingwiththepracticeofnonviolence.

While there are somanyproteins that support pitta, there are somethat aren’t as supportive. They include toor dahl, red lentils, anddarkmeat.

Pitta’sOptionsforFruitsandVeggies

It’sbesttohave30to40percentofyourdietbefruitsandvegetableswhenyou’repredominantlypitta.Seewhatyourbodyiscravingasfaraswhether to reach for fruit or vegetables. The list is long for fruits andvegetables because they are so good for you. And it’s best to choosewhat’s in season.Fruits to favorareapples (not sourapples), apricots,avocadoes, berries (not sour berries), dates, figs, grapes, lemons (seehowyoudowithlemons),limes,kiwi,mangos,melons,oranges,pears,pineapples,plums(sweet),raisins,andwatermelons.Vegetablestofavorare so numerous; some of them are artichoke, arugula, asparagus,broccoli, brussel sprouts, cabbage, carrots, celery, collards, cucumber,endive, green beans, jicama, kale, lettuce, okra, parsnips, peas, whitepotatoes,sprouts,wintersquash,watercress,andzucchini.

Fruits to reduce in the pitta diet include sour apples, bananas, sourberries, cranberries, grapefruit, peaches, persimmon, and strawberries.Vegetables to reduce are beets, eggplant, horseradish, hot peppers,radishes(raw),rawonion,tomatoes,andturnips.

Nuts,Seeds,andCondiments

Nuts,seeds,andcondimentsarewaystoaddtexture,flavor,andmore

pranaandnutrientsupporttoyourmeals.Youcansprinkleahandfulortwoofseedsintosoups,onvegetables,insandwiches,andonpizza.Andcondiments can be used as dressings, as well as for adding balancingtastestoyourmeal.

For pitta, soaked and peeled almonds are a great choice.When youwantseeds,chooseflax,halva,pumpkin,andsunflower.Youcanalsodowellwithpopcornaslongasyougoeasyonthesaltandaddsomegheeorbutter.

Condimentstofavorarealittleblackpepper,dulse,hijiki,kombu,andtamari.

Pittaswill feelbestbyavoidingmostnuts,condiments thataresalty(suchassalt,seaweed,andsoysauce),andcondimentsthatarehotandacidic(suchaschilipepper,horseradish,mustard,pickles,andvinegar).

AromastoPacifyPitta

Usingaromasisasimplewaytorelaxthemindandbody.Thepositivetherapeutic effects of aromas are often overlooked inWestern culture,even thoughmanypeoplebuy scentedcandles, scented shampoos,andscenteddeodorantbecausetheyareawarethatpeoplehaveresponsestoscents.Ifyoubegintotakeadvantageofthebenefitsthatyoursenseofsmellcanofferyou, thiswillbeawholenewareaof life thatyoucandrawontopositivelysupportyourhealth.

BalancingAromasforPitta

Aromasthatbalancepittahavetheoppositequalitiesofpitta,sothe

scents will be sweet, cooling, and calming. Rose, lemongrass,peppermint, gardenia, sandalwood, and jasmine are specific scents totestoutandseewhichyoulikebest.

One of the added benefits to using scents to pacify any dosha,includingpitta,isthatyoucanbringyourattentiontoyourbreathwhileyou inhaleandexperience thescents.Bringingyourawareness toyourbreath isaverycalmingpractice. Ifyouuseadiffuser,after turning iton,lieonyourback,andfeelthesupportoftheearth.Giveyourselfatleast a five-minutebreak to just liedownand takea fewdeep inhalesthroughthenoseandlongexhalesthroughthemouth.Then,returnthebreath tonormalbreathing throughthenoseonly;closeyour lips,andputonagentle smileas the scentwaftsoveryou. Ifyoucan take thisbreak for more than five minutes, try taking fifteen minutes in thispositiontocooloffandrelax.Thisissomethingyoucandowithothers,too,becausethearomacanfillaroom.

There is a typeofAyurvedic rosewater spray that canbe sprayed into theeyes to coolthemandreduceredness.Thissprayisrefreshingforall types,especiallypitta,becauseit’scooling,andthescentofroseissweet.Rosealsoactsasananti-inflammatorytohelpreducepuffiness.Keepabottleathomeandanotherattheofficetouseafterstaringatthecomputerscreentoolong.

AromasBeforeBedtime

Pitta dreams can be violent. By balancing pitta throughout the day,you can help alleviate the frequency of difficult dreams. Using

aromatherapyearlierinthedayandalsobeforebedtimecanhelpcalmthemind.Lavenderisascentthatisoftenusedinbedrooms,bathrooms,andspastosootheanxietyandanoveractivemind.Tryusingalavenderspray in your room, lavender in your diffuser, or a lavender-scentedcandle as part of your bedtime routine (blow out the candle beforefallingasleep).

ActivitiestoPacifyPitta

Everything you do affects your health: your thoughts, meals, andactivitiesallaffectyourmood,yourphysicalhealth,andhowgracefullyyouage.Allowyourself tobeveryintentionalaboutwhatyoudo.Youcanstillbe spontaneousat times,anddo things thatmay throwyoualittleoff-kilter.That’spartof life,andyoudon’thavetobecompletelyrigid.Thatbeing said, ifyoucan followguidelines foryour typemoreoftenthannot,that’saverygoodstart.Andthemoresmartchoicesyoudecide to make, the more you will notice that your mood, yourproductivity,andyourphysicalhealthimprove.

ChooseWhentoBeVigorous

Pittascanbedrawntovigorousandheat-producingactivitybecauseithelpsthemburnoffsteam,whichisagoodthingforpittastodo.Earlymorningisanidealtimeforpittatypestogoforarun,playtennis,orrideabike.

Ifyouarepitta,it’sbesttogravitatetowardvigorousactivitieswhenitfeelslikeyou’reburningoffsomesteamtoreleasetheheatratherthan

doingvigorousactivitytoheatyouupmorewhenyoualreadyfeelyourpitta is high. Itmight take some time for you to learn the difference.Practice checking in with yourself after your workout or vigorousactivity:Do you feelmore balanced, or do you feel hotheaded, angry,andoverstimulated?Ifit’sthelatter,youcouldbeburningyourselfout.You’llalsobeabletotellbasedonthephysicalsymptomsofunbalancedpittathatwillshowupinyourbody,yourmind,andyourrelationshipsifyouareoverdoingit.

Aretherewaystokeeppittabalancedanddovigorousactivity?Choose not to do vigorous activities during pitta time of day, or if youmust, limit thoseactivities to about an hour. Stay hydrated (add coconut water to your list of refreshingdrinks),andtaketimetocooloffafterwardwithgentleyogapostures,meditation,acoolingshower,aswim,orpitta-pacifyingpranayama.

Vigorous activity is absolutely fine for pitta if you also do things tocreatebalance.Chooseyourfavoritewaystocooloff,eatwellforyourtype,andpracticehabits thatarepeacefulandcompassionate foryourmind.Ifyoumakesuretobalanceyourfire,youcanstillparticipateinvigorousactivitiesanddebatesandstayhealthy.

WalkaLabyrinth

Labyrinths are not mazes. A labyrinth is a pattern made of onewindingpath thatbegins at the startingpoint (themouth), turnsbackandforth,andendsupinthecenter.Itisunicursal,whichmeansit’sjust

onepath inand thesamepathout.Whenyouwalk the labyrinth,youstartatthemouth,followthepathin,andpauseinthecenter.Then,youfollowthesamepathout.Asyouwalkit,youhavenochoicestomakeaboutwhichway togo. It leadsyou,and therearenodeadends.Youwillalwaysmakeittothecenterifyoukeepfollowingthepath.

Labyrinths have been around for millennia. You can find them inchurches and in a variety of beautiful outdoor settings. You can evenfindsmallversions inscribedon theruinsofancientplacesofworship:peoplewould finger-walk the labyrinthbefore entering thebuilding topray. Walking the pattern of the labyrinth is known to help you feelcentered.

SUGGESTIONSFORWALKINGTHELABYRINTH

1. Stepuptothemouth.Setanintentionforyourwalk.Ifyou’refeelingyourpittaisaggravated,resolvetofindpeaceandcalmduringyourwalk.

2. Enterthelabyrinth.Walkslowly.Followyourbreathwitheachstep.Inhaleononestep,exhaleonthenext.

3. Allowthisrhythmicbreathingandwalkingtocalmandsootheyou.4. Seeifyoucanslowdownyourbreathingandyourpace.5. Onceyougettothecenter,pause.Takedeepbreaths.Ifthelabyrinthisoutdoors,reallynoticeyoursurroundings.

6. Closeyoureyes.Withyoureyesclosed,watchthebreathflowinandout.

7. Rememberyourintentiontofeelpeaceandcalm.8. Slowlywalkbackthewayyoucamein,withyourattentiononyourstepsandyoursurroundings.

9. Afteryouexitthelabyrinth,turnandtakeamomenttoappreciatewhat’stranspiredforyou.

10. Takeamomentafterwalkingthelabyrinthtorest.Noticeanychangesthathaveoccurredinhowyou’refeeling.

Walkingalabyrinthcanbedoneinsomanyways. Insteadofsettingan intention to find peace and calm, you can set any intention youwouldlike.Youcanalsowalkitwithoutanintentionandjustseewhathappens.Becauseofthewaythelabyrinthwindsbackandforth,ithasthe physiological effect of balancing the energy between the twohemispheresof thebrain.Thisproducesacalmingeffect.Thiscalmingeffectisawonderfulbalanceforpitta.

YogaforBalancingPitta

The following yoga and pranayama sequences are designed for pittatypes by Janna Delgado, a yoga and Ayurvedic specialist at KripaluCenterforYoga&Health.Yogaisnot“onesizefitsall,”Jannaexplains,meaning that you can choose particular postures and practicesdependingonwhatyouneed forbalance.Forexample,avatapracticeshould be steady and grounding to keep you stable; a pitta practiceshould have an internal focus on surrender and nonjudgment to coolyour competitive nature; and a kapha practice should be active andwarmingtoawakenyourenergy.

Because pitta types have a tendency to overheat by pushingthemselveswaytoohard,theybenefitmostfromacooling,calming,andrelaxedyogapractice.Softerposeshelpreduce theheatandemotional

intensitythatpittatypesareproneto.Topacifyapitta imbalance, thekeyis torememberthat less ismore.Practicesurrenderingratherthanstriving,andfocusonacceptanceratherthanjudgment.

WarmUp

Alwaysbeginyouryogapracticewithawarm-up.Keepitmoderate—nothing too heating or challenging. For example, a greatwarm-up forpittatypeswouldbetorotateandloosenupallofthejointsinthebody.Be sure to include your ankles, knees, hips, wrists, elbows, shoulders,neck,andspine.

Oncewarmedup,becomestill, softenyourgazeonthehorizon,andbringyourawarenesstoyourbreath.Takeafewminutestocultivateasteady and slow breathing rhythm. Once you have established yourbreath, begin to slowdownand lengthenyour exhalationsbydrawingyour navel toward the spine as you breathe out. This technique ofelongated, slow-motion exhalations should be used throughout thefollowingsequencetohelpcalmyourbodyandnervoussystem.

StandingWideAngleForwardFold

Beforedoinganypostures,it’simportanttoknowthebenefitsandthecontraindications.BenefitsofStandingWideAngleForwardFoldincludethefollowing: theposecoolsandcirculatesabdominalenergy, itcalmsanoverheatedbrain,anditsendsexcessheatdowntheenergychannelsinthe legsandintotheearth.Contraindicationforwideangle forwardfold is that those suffering from lower-back issues should either avoid

thisposeorkeepthekneesbentwhilepracticingit.

HowtoPracticeWideAngleForwardFold

1. Standwithyourfeet3to4feetapartwithhandsonyourhips.2. Bringyourfeetparalleltoeachotherandpresstheouteredgesofyourfeetfirmlyintothefloor.

3. Firmupyourthighmuscles.4. Inhaleandliftyourchest.5. Hingingatthehips,exhaleandliftyourtailboneasyoufoldforward,keepingyourspinelong.

6. Whenyourtorsoisparalleltothefloor,placeyourhandsonthefloordirectlybelowyourshoulders.(Placeyourhandsonblocksorthickbooksasamodification.Or,ifthebacksofyourlegsorspinearetight,bendyourknees.)

7. Distributeyourweightevenlybetweenyourhandsandfeet.Worktolengthenyourarmsandlegs.

8. Widenyourshoulderbladesacrossyourbackanddrawyourshouldersawayfromyourears.

9. Gazestraightdownandlengthenyourspinefromthetipofyourtailbonethroughthecrownofyourhead.

10. Stayintheposeforfivetotendeepbreaths,withanemphasisonlongerexhalationsforacoolingeffect.

You can proceed directly to the next posture, TwistingWide AngleForwardFold,orcomeoutandrestfirst.Tocomeoutofthepose,pressyour feet into the floorandbringyourhands toyourhips. Inhaleandpressyourtailbonedowntowardthefloor,asyouliftyourtorsoupto

vertical.Stepyourfeettogether,closeyoureyes,andfeeltheeffectsofthepose.

TwistingWideAngleForwardFold

One benefit of twisting is that it massages the organs of digestion,which are where pitta lives in the body. Twists also help you avoidoverheating or becoming overly aggressive because they wring outexcessheat.Thecontraindicationsareforthosesufferingfromissuesofthespineandpregnantwomen:thesepeopleshouldavoidthispose.

TWISTINGWIDEANGLEFORWARDFOLD

1. ComeintoStandingWideAngleForwardFold,asdescribedabove,withyourhandsonthefloor(orblocks)belowyourshoulders,yourfeetfirmlyplantedonthefloor,andyourtorsoelongated.

2. Liftyourlefthandandplaceitonthefloorontheoutsideofyourrighthand,pressingyourpalmfirmlydownintothefloor.Ifthereistensioninyourlowerbackorlegs,bendyourkneesabit.

3. Exhaleandsweepyourrighthanduptowardtheceiling.Revolveyourspineandextendupthroughyourarm.

4. Breathedeeplyforfivetotenbreaths,elongatingyourexhalationstohelpdecompresspitta.

5. Releasebyloweringyourrightarmonaninhalation.6. ReturntoStandingWideAnglePoseforonecompletebreath.7. Repeattheabovesteps,twistingtotheotherside(yourleftside)forfivetotenbreaths,focusingonlongexhalationstocalmyournervoussystem.

8. Tocomeout,releaseyourleftarmtowardthefloorandreturntoStandingWideAngleForwardFold.

9. Placeyourhandsonyourhips,inhale,andpressyourtailbonedowntowardthefloorasyouliftthetorsouptovertical.

10. Stepyourfeettogether.Pausetofeeltheeffectsoftheforwardfoldandtwist.

Fish

Thisisaheart-openingpose.Thebenefitisthatithelpspittatypestosoften and cultivate compassion toward themselves and others. Whenyou are overheated or irritable, this pose opens up the abdomen andsolarplexus,allowingforthemovementofenergytocoolexcesspitta.

Contraindications are for thosewith uncontrolled high or lowbloodpressure,migraines,orinsomnia,andthosewhosufferfromlowbackorneckinjury:thesepeopleshouldnotpracticethisposture.

FISHPOSTURE

1. Lieonyourbackonthefloor.2. Slideyourhandsunderneathyourbuttocks,palmsfacingdown.3. Keepyourlegsstraightandactive.Flexyourfeetsoyourtoespointtowardtheceiling.

4. Drawyourelbowsinclosetowardyourribcageandpressyourelbowsandforearmsfirmlyintothefloor.

5. Inhaleandliftyourupperbackandshouldersawayfromthefloor,whilemaintainingcontactbetweenthebackofyourheadandthefloor.Ifyoufeelanydiscomfort,comeoutofthepose.Otherwise,

worktokeeptheelbowsandforearmsfirmlypresseddownintothefloor.

6. Keepyourthroatsoftandyourbreathsteady.Onyourexhale,drawyournavelbacktothespinetohelpelongateyourexhalations.

7. Takefivetotendeepbreaths.8. Tocomeoutofthepose,exhaleandreleaseyourtorsoandshouldersbackdowntothefloor.

9. Carefullydrawyourkneesintoyourchestandrelaxforafewbreaths.

ReclinedTwist

Thistwist isgreatforpittatypesbecauseit’scalmingandnotoverlyheating. Remember, too, that twists release excess pitta from thedigestive organs,which are the seat of pitta in the body. This pose iscontraindicated if you are pregnant or experiencing any hip or backpain.Inthatcase,stoppracticingtwistsandconsultaphysician.

RECLINEDTWIST

1. Tobegin,lieonyourbackwithyourkneesbentandyourfeetonthefloor.Ifthereistensioninyourneckandshoulders,placeafoldedblanketorthinpillowunderyourhead.

2. Takeafewmomentstobreathedeeplytomeltawayanytension.Letgo.Feelthemusclesinthebackofyourbodysoftenandspreadoutastheysinkdownontothefloor.

3. Drawbothkneesintoyourchest.4. Takeyourarmsouttothesides,onthefloor,perpendiculartoyour

body,withpalmsfacingup.Inhaledeeply.5. Exhaleslowlyasyoureleaseyourhipsandletyourkneesdropovertotherightside.

6. Placeyourrighthandonyourleftknee,keepingbothshouldersflatonthefloor.

7. Turnyourheadtotheleft.Ifthisisnotcomfortable,thenkeepyourheadcentered.

8. Softenandsurrenderasyoubreathequietlyhere.Withoutstraining,drawyournaveltowardyourspineoneachexhalationtocreateaslow-motionandcompleteexhalation.

9. Takefivetotenbreaths,drawingyourawarenessinwardtofocusonthesensationofyourbreath.

10. Returntocenteronaninhalationandrepeatontheotherside.

Whenyou’vecompletedbothsides,drawbothkneestoyourchestandrockgentlyfromsidetosideforafewbreaths.Thenreleaseyourarmsand legs on the floor, and relax for a few breaths to receive the fullbenefitofthetwists.

ReclinedBoundAngleVariation

This calming, cooling, and restorative pose eases general fatigue,releasesexcessheat from the inner thighsandgroin,boosts immunity,and invites pitta types to drop into a quieter and more introspectivespace.Thisposeisnotforthosewhohaveaseriouseyecondition,suchas glaucoma, or for those sufferers of neck, back, knee, or groinconditions.

RECLINEDBOUNDANGLEVARIATION

1. Startseatedwithyourlefthipagainstawall,thenreclinebackontoyourforearms.

2. Withonesmoothmovement,swingbothlegsupontothewallandreleaseyourtorsoandheadgentlydownontothefloor.

3. Scootyourbuttockstowardthewalluntiltheyrestafewinchesawayfromit.

4. Bendyourknees,touchthesolesofthefeettogether,andlettheouteredgesofyourfeetslidedownthewalluntilyourheelsrestcomfortablyaboveyourgroin.

5. Takeyourarmsouttoyoursides,onthefloor,palmsup.6. Letyourshoulderbladesmeltawayfromthespineandsinkdowntothefloor.

7. Relaxandsoftenyourwholebody.8. Breathecomfortablywithextendedexhalationstohelpyourelax.9. Useyourbreathtocreatespaciousnessandeaseinyourbodyandmind.

10. Stayintheposeforfivetofifteenminutes.11. Tocomeoutofthepose,drawyourkneestogether,rollontoyour

side,andcomeintoafetalposition.12. Takeafewbreathstoabsorbtheaftereffectsofthepose.

Cooldown

Pitta types need plenty of time for relaxation and integration at theendof a practice to allowaccumulatedpitta to completely release. Besuretorestinsavasana,lyingonyourback,foratleastfifteenminutes

with a soft, relaxed breath. Allow yourself to completely let go andsurrenderintostillness.

PranayamaforPittaPacification

Pranayamareferstobreathingexercises.Whenyoupracticepranayama,it helps if you are in a quiet, clean, and tranquil location with goodventilation.

Practice the following pranayama on an empty stomach, in acomfortable seatedposition, eitheron the flooror in a chair,with thespine,neck,andheaderect.Clothingshouldbelooseandcomfortable.

Avoid strain with all pranayama practices. Do not practice pranayama during times ofillness. If you experience negative side effects, physical or emotional, discontinue thepracticeandconsultwithaqualifiedyogateacheroraphysician.

Three-PartBreath(Dirgha)

Three-partbreathisgoodforalldoshas,andwhendonewithafocuson long, relaxedexhalations it is especiallygood forcalming themindandnervoussystem.Avoidthisexerciseifyouhavehadrecentsurgeryorinjuryinyourtorsoorhead.

THREE-PARTBREATH(DIRGHA)

1. Sitcomfortablywithalongspine.2. Sealyourlipsandrelaxyourforehead,jaw,andbelly.3. Begintotakesteady,longbreathsinandoutthroughyournostrils.4. Letyourbreathslowdownsomuchthatyoucanfeelyourbelly,ribcage,thenchestexpandandcontractwitheachinhalationandexhalation.

5. Takeafewminutestoestablisharelaxedandevenbreathingrhythm.

6. Next,begintoslowdownandextendyourexhalations,allowingthemtobecomelongerthanyourinhalations.Tohelplengthenyourexhalations,gentlycontractyourabdominalmusclesasyoubreatheout.

7. Withoutstraining,drawyournavelbacktothespinetocreateslow-motionexhalations.

8. Graduallybuildyourexhalationstolasttwiceaslongasyourinhalations.Stayrelaxedasyougentlycontractyourabdominalmusclestosqueezetheairoutofyourlungs.Breathingthiswayhelpstoreleasestrongemotions,suchasanger,frustration,and

impatience.9. Continueforthreetofiveminutes.

LunarBreath/LeftNostrilBreath(ChandraBheda)

Lunar breath helps to expel excess pitta. By directing the breaththrough the leftnostril,which isassociatedwith thecoolingenergyofthemoon,themindandbodybecomesoothedandrelaxed.Ifyousufferfromlowbloodpressure,depression,colds,flu,oranyotherrespiratoryconditions,avoidthispranayama.

LUNARBREATH/LEFTNOSTRILBREATH

1. Sitcomfortablywithalongspine.2. Holdupyourrighthandandfoldyourindexandmiddlefingersintothepalmofyourhand,keepingthethumb,ringfinger,andpinkyextended.

3. Sealyourrightnostrilwithyourthumbandtakeaslowandcompletebreathinthroughyourleftnostril.

4. Sealyourleftnostrilwithyourringfinger,releaseyourthumb,andexhaleoutoftherightnostril.

5. Repeatthissequence—inhalingthroughyourleftnostrilandexhalingthroughyourright.

6. Continueforthreetofiveminutes.

Inaddition tocalmingyourmindandcoolingyourentirebody, thisbreathing exercise relaxes your muscles, promotes tranquility, andincreasesintrospection.

CoolingBreath(Shitali)

CoolingBreathisdonebyinhalingthroughyourmouthandexhalingthrough your nose. This breathing practice should be done gently andwithoutforce.Itisbesttopracticeeitherearlyorlateintheday,whentheairiscool,tokeeppittafromoverheating.Avoidthisexerciseifyouareexperiencingextremecoldorhypothermia.

COOLINGBREATH(SHITALI)

1. Sitcomfortablywithalongspine.2. Purseyourlips,stickyourtongueout,andcurlitlengthwise,intotheshapeofastraw.

3. Inhaleslowlythroughthestrawandfillyourlungscompletely.4. Relaxyourtongueanddrawitbackintoyourmouth,sealyourlips,andexhalethroughyournoseveryslowly.

5. Repeatthiscycle,inhalingthoughyourcurledtongue,closingyourmouth,andexhalingthroughyournostrils,forthreetofiveminutes.

Ifyoucan’tcurlyourtongue,justkeepitrelaxedinyourmouthandinhalethroughpursedlips.

Integration

When finished with your pranayama practice, return to normalbreathingforaminuteortwo,thenliedowninsavasana,onyourbackwitheyesclosed,forseveralminutestoallowforintegration.Pranayamaisanatural,effectivewaytohelpcooldownandkeeppittainbalance.

CHAPTER11

UnderstandingKapha

Kapha typesareknown for their sweet, forgiving,andstablenature. Ifyou are predominantly kapha, you tend to do things slowly. Yourgeneralapproach toactivity canbebestdescribedas slowand steady,andyou’re known for physical endurance. Staying active is oneof thebest things you cando to keep your kapha in balance.Mentally, onceyou learn something, you remember it. So, don’t be discouraged if ittakes you a little longer to learn something than it takes your vata orpittafriends.

WhatIsKapha?

Kapha isof theelementsearthandwater.Kapha’squalitiesare stable,oily,heavy,dense, smooth,andcool.Akapha typewill remindyouofMotherEarth:sheemanatesanurturing,tolerantenergy,withacalmingsenseofstability.

RecognizingtheKaphaBodyType

Kapha types tend tohavenice curvesand someexcessbodyweight.Their bodies are heavy and strong. Kapha’s skin appears soft, smooth,oily,clear,andpale.Theireyesaresensual,blackorblue,clear,big,andbright.Hairisblondorjet-black,wavy,shiny,andabundant.

Whentryingtodetermineifyouoralovedonehasthecharacteristicsofakaphabody,seeifanyofthesedescriptionsapply.

KAPHABODYTYPECHECKLIST

Ihavethickmuscles,strongbones,andalargebodyframe.Igainweighteasily,andit’sveryhardtotakeitoff.Ihavelong,thickeyelashes.Myskinisoftencoldandclammy.Myeyesarelargeandround.Iampronetogettingcongestedinmyhead,throat,andchest.

Ifyou say“That’sme!”whenyou readmostof theseattributes,youare noticing kapha qualities. This isn’t enough to determine, yet, ifkaphaistheonlydoshadominantinyourconstitution.Youmayhaveasignificantamountoftheattributesofanotherdosha,too.Everyonehassomeofallthreedoshasatworkinthebody.So,amorecomprehensiveAyurvedicquestionnaireandameetingwithanAyurvedicspecialistwillhelp you determine how predominant kapha is in your personalconstitution.

KaphaMind

Kaphas are slow to learn, but once they learn something they willremember it. They are peaceful by nature and very forgiving. Kaphasdevelop attachments to people and things, which is why they tend tostoreandsaveitemsmorethanotherpeoplewill.Theycanbepronetoenvyandgreedifkaphaisoutofbalance.

Ojas,Kapha’sSubtleEnergy

Just as vata and pitta have their subtle energies (prana and tejas,respectively), kaphahas a subtle energy: ojas.Ojas is the essence thatremains after your digestion and assimilation of food, thoughts, andimpressions.Ifyouareabletodigestwell,thenojaswillbesustainedinyou.Itwillkeepthevitalorgansandtissuesofyourbodyhealthy.Ojasprovidesenduranceforboththebodyandthemind.

Itissaidthatamongitsmanysustainingattributes,ojaslubricatesthenerves of the nervous system, so nervous breakdowns, for example,signallowojas.Ojasisneededforemotionaltranquility.

HowtoRecognizeKaphaImbalance

There are physical and emotional signs of kapha imbalance. It’simportant to balance kapha and catch these signs early because toomuch kapha engenders a kind of lethargy that can be hard to movethrough,makingithardertogetbackinbalance.Fortunately,aswithalldoshas,youknowwhat todo: startdoingactivities, thinking thoughts,andeatingfoodsthathavetheoppositequalitiesthatkaphahas.

Kapha’sPhysicalSymptomsofImbalance

Whenkaphais inexcess,youwill feel lethargic.Youwillneednaps,youwillhaveadifficulttimegettingoutofbedinthemorning,andyouwillgainweight.Youmaystart tohavemucousdrainage,coughs,andsinus headaches. A general sense of inertia and inability to motivate

yourself to physically move will increase as the kapha tips more andmoreoffbalance.

Seeiftheseapplytoyou:

PHYSICALSIGNSOFYOURKAPHAINEXCESS

Youdrinkat least twocupsofcoffeeduring theday,andthereisnoeffect.Yougotosleepearly,yousleepin,andstillyou’refeelinglowenergyallday.You’recravingsweets,eatingsweets,andgainingweight.Yourbodyisdischargingmucus.

Thesecouldbesignsofakaphaimbalance.Ifyounoticethesesigns,start changing your food choices and activities to balance kapha. Thefastestandsimplestthingyoucandoistomodifywhatyoueat:thathasanimmediateimpactonthebody.

Glutenintolerancecanproduceverysimilareffectstokaphabeingoutofbalance,orevenotherdoshasbeingoutofbalance.Soit’sveryimportanttofindoutwhatyouareallergicto,eitherbyconsultingyourdoctorsorbytakingthingsoutofyourdietandseeingifyoursymptomsimprove.Formanypeople,it’sbesttoavoidgluten.

Sometimes youwill just be tired and lethargic because you’ve beenburningyourselfout.Ifyouaren’tsure,giveyourselfafewdaysofrest,being sure tohydratewell. If the symptomspersist, this could include

bothakaphaimbalanceandalsootherissuesthatneedtobeaddressed.So talk to your doctors and healers if you’re noticing lethargy andweightgain.

Kapha’sMentalandEmotionalSignsofImbalance

Kaphaisbynatureloving,caring,grounding,andforgiving,andwhenkapha is in excess it can turn into jealousy and feelings of needing toclingontosomethingandsomeone.Ifyou’restartingtofeeljealousandclingy,thiscouldbeyoursignthatyourkaphaisoutofbalance.

EffectsofLong-TermKaphaImbalance

Everydoshicimbalancehasparticularlong-termeffects.Whenkaphaisoutofbalance,itcreatesthelogicalkindsofdifficultiesonthebodythatyou would imagine from its qualities of stable, oily, heavy, dense,smooth,andcool.

Obesity

Ifyousitoftenbecauseofwork,munchthroughoutthedayonfood,watchalotofTVwhenyou’renotworking,andsleepalot,youcouldvery likely be increasing your kapha. You will notice the effects inweight gain and apathy, which may make you feel unmotivated tochange these habits. Constant sitting and eating can result in obesity,whichisverydifficultontheorgans,bones,andentirebody.

Foranybody,sitting for longperiodsof time isn’thealthy.Forkapha typesespecially, it’sgoodtogetinsomemovementeveryday.Afterworkisagreattimetogoforanice,briskwalk—you’llgetexerciseandwalkoff frustration. Ifyoucan’twalkoutdoors,walkaroundthemall.Don’tinterruptthewalkwithshopping,though.Shopafterward.

Catching weight gain early and seeing a doctor about it beforebecomingobese is ideal. If youare alreadyveryoverweight, or obese,talktoanAyurvedicspecialistandadoctor,andtheycanhelpyoushedthepounds.Youwillhavetoworkatit,aseveryonedoes,butyoucandoit!Itisverypossible,especiallywiththesupportofthosewhoknowabouthealthandnutrition.

OtherConditionsThatMayBeSignsofExcessKapha

Theseconditionsmayalsobetheresultofexcesskaphainyou:

HighcholesterolCataractsDiabetes

If you have any of these conditions, your Ayurvedic specialist willwant to know how long you’ve had them, what you are doing aboutthem,andifthereisahistoryoftheseconditionsinyourfamily.Sheandyourdoctorwillhelpyou,takingallthingsaboutyouandyourhistoryintoconsideration.Ifyoudon’tshowsignsofthesebutyouhavealotofkaphainyourconstitutionandafamilyhistory,theseareconditionsyou

maywanttobeawareofsoyoucanbeproactivebykeepingyourkaphaincheck.Keepingyourdoshasbalancedbyeatingwell,gettingexercise,andhavingfuninyourlifeisagreatstart.

KaphaTimeofDay,Year,andLife

Whetherornotyouhaveapredominanceofkaphainyourconstitution,you have some kapha in you. And the natural world outside ischaracterizedbythequalitiesofkaphaatcertaintimesofdayandyear.Ifyoudon’thavealotofkaphainyou,youcanusethesetimesofday,year, and life to help create balance in you. Learn to sink into thequalitiesofthesetimesofday—allowingthemtoaffectyou.

KaphaTimeofDay

Inthemorning,kaphatimeis from6–10A.M.Someofthebenefitsofkaphaarethatithelpsbuildupthebodyandlubricatethejoints,whichisidealforthistimeofdayasyouwakeupandgetreadyforyourday.The morning kapha hours are the perfect time to engage in exercise.Yourwarm-upsaremeant for lubricating the joints, andyourmorningwalkorexercisewillhelpgetyourmusclesawakeandreadytosupportyou throughout your day. These goals are supported by kapha’slubricatingandbody-buildingqualities.

Ifyouareexperiencingakaphadisorderor ifyouarepredominantlykapha, themorning

kaphatimeisthebesttimetodoself-massage.Adeepmassageisbestforyourtype,andyoucanusecornoilornooilatall.Remember,kaphaisalreadyoilybynature.

From6–10 P.M. are the kapha hours of the evening. These hours aregreathoursforyoutostartwindingdownandpreparingforsleep.Youcan tap in to kapha’s stable, sweet, and heavy qualities to help youtransition from the action of the day into a mind–body state that’sconducivetosweetdreams.

KaphaTimeofYear

Kapha time of year is the springtime,when the cold anddryness ofwinterbegins tomelt into liquid.The rainpours,addingmoistureandcreating heavymud.Mother Nature comes into bloom, and the sweetsoundsofthebirdssingingheraldsthekaphamorningtime.

Because this is the kapha time of year, people are prone to gettingcolds, sinus infections, and even the flu. To help stay healthy, do aspringcleanseforyourself.Helpexpelwhat’sbeenbuiltupinsideofyoufrom the winter months. For a spring cleanse, talk to your Ayurvedicpractitioner for supervision. If you cannotdoa thorough cleanse,hereare a few suggestions to help support the release of built-up toxins inyourbody,asyoutransitionfromwintertospring.

GENTLEONE-WEEKSPRINGCLEANSE

1. Dothemorningroutineeachdaythatpurifiesthesenses.(It’sbesttokeepthisupyearlongforallthedoshas.)

2. Takeabriskmorningwalk,andbreatheinthefreshairofthenew

season.3. Eatlightlyandverycleanlyforaweek:eatwholefoodsforyourtype;sipwarmwaterthroughoutthedaytoflushyoursystem;avoidsnacking,drinkingalcoholorcoffee,andeatingcandy.

4. Drinkacupofcumin,coriander,andgingerteaeitherinthemorningorintheeveningduringkaphatime.(Put¼teaspooncumin,¼teaspooncoriander,and¼teaspoongingerinateapot,pourboilingwaterintothepot,andletitsteepfiveminutes.Strain,anddrink.)

5. Taketriphalabeforebedtime,atleastonehouraftereating.(Put½teaspooninateapot,addboilingwater,andsteepfortenminutes.Strainanddrink.)Triphalaisaverymildandeffectivelaxative.It’sall-natural,andnonhabitforming.

6. Journalbeforegoingtobed,releasinganystuckemotionsorthoughtsthathavebuiltupforyou.

7. Gotobedatanappropriatetime.Ifyoudon’tfeeltired,giveyourselfasoothingoilmassagebeforegettingintobed.Then,gotobedandrelax.Youmaybemoretiredthanyourealizeuntilyougetintobed.Vatas,gotobedby10P.M.;pittas,gotobedby11P.M.;kaphas,gotobedbymidnight.

8. Eachmorningwhenyouawake,letthefirstthingyoudrinkbeatallglassofwarmwatertohelpwithelimination.

Before or after doing your own personal cleanse, clean the entirehome.Get ridof clothesyouhaven’tworn inayearor two, anddoadeep cleaningof the entirehouse. Put theheavywinter clothes to thebackofthecloset,andbringoutthelighter,brighterspringtimeclothes.

KaphaTimeofLife

The kapha years are your earliest years. Babies and children are intheir kapha time. It’s the time of life when healthy babies will bechubby,theywillbeattachedtotheirmother,andtheywillbegrowing(whichkapha supports).Youwillnotice that childrenproducea lotofmucus,too,whichispartofkapha’ssupportofthegrowthprocess.

Forkids,thislubricationisextremelysignificantbecauseitsupportstheirelasticgrowth—up toa footeachyear.Theamountof lubrication inakid’sbody isone reasonwhyaseven-year-oldchildcanslidedownasetofstairs laughingwitheachbumpwhereasaneighty-year-oldwouldsimplybreak.—Dr.JohnDouillard

As children are growing it’s important to notice how their kapha isaffectingthem.Forexample,ifthemucousproductiongetstoohighandthey are developing chronic colds, you will want to help balance outtheirkaphawiththekaphabalancingtipsformealsandactivities.

Ifyounoticeyourchildisgainingweight,sleepsalot,andhasahighcapacity forcompassion,allof thesearekaphaqualitiesandconsistentwith this time of life. Because of this, your child will need youracceptancethatthesearethenaturaltendenciesinthistimeoflife,andyou can help him stay in balance by helping provide the oppositequalitiesinfoodandlifestyle.Thisisaperfecttimeoflifetoteachhimhealthy eating and exercise habits—and exercise can mean playingsports,playingfunactivegamesoutside,andtakingnicewalkstogether.

KaphainBalance

Kapha in balance gives the world cohesion, compassion, nurturance,stability,moisture,calm,andsensuality.

Kapha’sGlow

Kaphainbalanceshowsupaskindness,calm,andcompassion.Withbigeyes,thicklashes,andaroundedfigure,thekaphatypeappearssoft,sensual,andatpeace.Herskinhasaglow:radiant,smooth,andplumplikeachild’s.Andherhair,thickandoily,shimmersinthesunlight.

Inbalance, akapha’spersonality is sincerely friendly,generouswithsupport,andforgiving.Hersmilebrightensuptheroom.Hereyeshavean unassuming gleam like the afternoon sparkle on the lake (if blue-eyed)orthesheenofthemidnightsky(ifblack).

KaphaasMotherNature

Kapha types in balance are known to be Mother Nature incarnate.Whenyouhaveakaphabelovedinyourlife,youmayfeelasthoughheisholdingyou,seeingyou,lookingoutforyou,andmakingsureyouaredoingokay.

Kapha’sbasicenergysustainseverything.She is theprinciple foundationuponwhichalltheblocksofexistencearebuilt.KaphaisthearchetypalMotherEarth.Thekaphaperson

istheclassicsynthesisofstoicalgrace,calm,andsensuality.—MayaTiwari

As the archetypal Mother Earth, kaphas have the grounded andunctuousenergythatprovidebalancetothemobility,andspeedthatcanget out of hand in pitta and vata. Because everyone has each of thedoshasinside,ifyou’renotfeelingconnectedtoyourkapha,hereareafew ways to help you connect to your naturally grounded and calmcenter.

MAKESPICEDALMONDMILK

1. Pour½cupalmondmilkand½cupspringwaterintoapotonthestove.

2. Addapinchofnutmeg.3. Addapinchofunrefinedbrownsugar.4. Heatuntilwarm,stirringoccasionally.5. Pourintoamug,andslowlyenjoy.

To really enjoy this spicedmilk, take time to do nothing elsewhileyousipit.Don’twatchTV,talkonthephone,orchecke-mail.Sitbackonyourcouchorfavoritechair,andsavorthewarmthoftheliquidasitpasses through your mouth and into your body. Take in its sweet,soothingqualities.Getacquaintedwiththekaphainyou.

Another activity that can help you connect to the earth and waterelementsinnatureistotakeawalkandtobeconsciousofbringingyoursensestotheexperience.Inotherwords,don’tthinkofalltheto-dosandworrieswhile you’re on thewalk. Allow yourmind to relax and drop

intothesensoryexperiencesoftheoutdoors.

LOOKFORANIMALS

1. Gotoapark,whereyou’reboundtofindtrees,bushes,androcks.2. Takeawalkthroughtheparkwithothers,andwalkslowlyenoughthatyoucanbeonthelookoutforanimals.

3. Listenforsounds,standstill,andseewhatyoucanfindinsidetreesandbushes.

4. Bringyoureyestotheground,lookingfortheanimalswhoscurryonland.

5. Ifyoudon’tseeorhearanyanimalsonyourwalk,listenforothersounds.Listenforwindinthetrees,runningwater,orrustlinginthebushes.Allowyoursensestohelpyouconnecttonature.

6. Nowtakeinthescents.Noticewhatyoucansmellintrees,flowers,andtheair:noticewherethereisfragrance.Kaphaislocatedinthesenseofsmellandthesenseoftaste,soifit’stheappropriatetimeofyear,combinethiswalkwithberrypicking.Thenyoucanalsotastethewondersofnature.

Useyour imagination forways to connect tonature, andallowyourfamily or friends to come along with you. Especially if you need toconnect to your kapha qualities, choose to bring along a calming,peaceful,andsupportivepersoninyourlife.

AskFriendstoJoinYou

Becauseofyourmanyattractivekaphaqualities,includingyourtolerant,

forgiving,andkindnature,otherswillenjoybeingfriendswithyouandwill learn fromyour sweetways. Sodon’t be shy about asking friendsandfamilytojoinyouforaregularwalkingdate.

MorningWalks

People of all constitutions benefit from a briskmorningwalk. It’s awonderful way to connect to nature first thing in the morning. Thebenefitofmakingawalkingdatewitha friend is that itwillhelpyousticktoit,sincekapha’stendencyistostayputifgiventhechoice.

Takethepowertochoosewhatyouwanttodoanddoitwell.Takethepowertolovewhatyouwantinlifeandloveithonestly.Takethepowertowalkintheforestandbeapartofnature.Take thepower tocontrolyourown life.Nooneelsecando it foryou.Take thepowertomakeyourlifehappy.—SusanPolisSchutz

Oneofthebestthingsthatakaphacanpracticeistakingthestepstodo what he wants to do in his life. And he can begin to rev up thatmomentum by taking those first steps in themorning, outside,with afriendorfamilymember.

MakeItaMexicanNight

Kaphasliketoeat,sowhynotorganizeamealwithfriendsthathelps

keepyouinbalance?Organizeapotluck,askingifpeoplecouldfollowaMexican-food theme for the night.Or go out to aMexican restaurant,and be sure that you order somehot food to balance kapha.Here aresomeingredientstofavoronMexicannightout:

Hotpeppers,chilipeppers,bellpeppersOnionsCornGarlicBlackbeans,limabeans,navybeans,pintobeans

Good Mexican restaurants will absolutely have what you need forsomeheatandtowarmupthatinternalfire.Ifyouhostapotluck,here’sarefriedbeansrecipeyoucanmakeonyourown.

RefriedBeans

1. Rinse2cupsofuncookedpintobeans,andpickoutanydebris.2. Put thepintobeans inapot.Pourwaterover thebeansuntil thewater isan inch

higherthanthetopsofthebeans.3. Bringthebeanstoaboil,thendrainthewater.Keepthebeansinthepot.4. Coverthebeanswithabout2 inchesofwater,bringtoaboil,andsimmeruntil the

beansaresoft.(Thiscantakefrom2to4hours.)Addboilingwaterasnecessarytokeepthebeansboiling.

5. Afterthebeansaresoft,sauté2tablespoonsofmincedgarlicincornoil.Dothisfor1to2minutesinaskilletbigenoughtoholdthebeans,too.

6. Once thegarlic issautéed,add thesoftenedbeansand1 to2 tablespoonsof theliquidtheyweresimmeringin.

7. Mashthebeans,addingmoreliquidasnecessaryfortheconsistencyyou’dlike.8. Continuetocookandstirthemixtureuntilit’sverywarmandacreamyconsistency:

about2to5moreminutes.9. Garnishwithpepperandcilantro.

Beans, garlic, and pepper are wonderful for the kapha constitution,andusingcornoilisthebestoilforkaphas.Cilantroisaperfectgarnishforallconstitutions.It’sanherbwithmanyhealingbenefits,andithelpsdigestion—whatagreat support forkapha! (Forotherdoshas,youcanuse other oils instead of corn oil for sautéing garlic—try olive oil orghee.)

CHAPTER12

HowtoBalanceKapha

Ifyouarepredominantlykapha,younaturallyavoidrushingaroundandjumping from one thing to the next. So take time to recognize yourimportant role in the world that comes of your stable, tranquil, andcalming presence. Also, be aware that for your health and happiness,you’llneedtokeepthatkaphainbalancebyaddingmovementtoyourlife andheat to your food.There areplentyofways tokeepkapha inbalance,andyoucanfindwaystoenjoydoingit!

GettingUnstuck

Ifyourkapha starts togooutofbalance towardexcess,youmay startslippingslowlyintoalethargicstatewithoutrealizingituntilyou’reinit. Then you’ll be feeling sluggish and unmotivated.When you realizethis is happening, the good news is that you can take actions to helpremedytheheavyfeelings.Youdon’thavetostaystuckinthemud.

BelieveThisCanChange

Ifyounoticethatyou’refeelingasthoughyou’removingthroughglueormolassesinyourlife,youcantakestepstochangethatfeeling.Whatyoueat,whatyoudo,andwhatyouthinkhaveadirectimpactonhowyouarefeelingphysicallyandemotionally.Youcanchangehowyou’re

feelingwithinmomentsthroughyoga,meditation,yournextmeal,oragood pep talk from someonewho cares about you.When you believethatyoucanbringchangetoyourattitudeandphysicalhealthbywhatyoueat,think,anddo,youtapintoanimportantaspectoftruehealing.

Motivationalwordshaveasignificantimpactonyourmoodandphysicalhealth.Haveyouevernoticedhowreadingan inspiringquotationorgettingacard in themailcanchangeyourstateofmind?Themindswitches frommoment tomoment,andyoucan turnyourfocus to inspirationalandsupportive thoughts,which in turnhelp thebodyde-stressandthrive.

Ifyou’refeelingverysluggishandunmotivated,firstknowthatchangeispossible.LetyourAyurvedicspecialistknowhowyou’re feeling,andhecanhelp.Inthemeantime,justtakeonestepatatime.Findwaystodealwiththeemotions(throughtherapy,support,journaling,etc.).And,forthenextmealyoumake,besureit’sbalancingforyourdosha.Avoidthefoodsyouknowwillweighyoudown.Andcallafriendtoseeifyoucanhaveadatesoon—goforawalktogether,getmoving!

DoSomethingSpecialtoSwitchYourMood

If you’re feeling heavy and unmotivated, see if you can take a five-minutebreaktodosomethingspecialforyourselftoswitchyourmood.Herearesomeideas.

FIVE-MINUTEMOODCHANGERS

Makeacupoftea.Therearesomanyvarietiesoftea,andmany companies aremaking their teas in transparent teabagswithwonderfully freshand innovativeblends inside.Onceyou findoutwhat teasyou like,keep some inyourofficeandhome.Andwhenyouneedapick-me-up,takeateabreaktoshiftyourmood.Stop what you’re doing (or not doing), and write downsomethingthatyou’dratherbedoinginstead,whetherit’sbeingwithyourchildren,goingtoamovie,orgoingtothebeach.Makeitsimple,andalsosomethingyou’dreallyliketodo.Thenwritedownthestepsyouhavetotaketomakeithappen.Resolvetofindtimetodoeachstep,asyoucan.Standupandshakeitoff.Standupwhereyouareandfeelyourfeetfirmlyontheground.Thenliftonefootatatimeand shake your leg while you inhale and exhale threetimes.(Ifbalancingishardforyou,holdontothebackofa chair so you don’t fall.) After you shake out both legs,shakeoutyourarmsforthreelongbreaths.

Sometimes the best thing you can do ismake amomentary shift inwhatyou’redoing,and thatcanchangeyourmood.Ofcourse, ifyourkapha is in excess, it will take more effort to really change yourpsychological and physical states in a sustainedway. So just take onestepatatime;“onemomentatatime”isthetried-and-truemethod:onemeal,onebriskwalk,andonenewadventureatatime.

FoodstoBalanceKapha

Becausekaphasoftenneedtobuilduptheirdigestivefire,it’simportanttobecomeawareofwhatyoucaneatforsupport.Therearemany,manyoptionsforyoutochoosefrom.Therearealsosomefoodstoavoid;thatway what you eat won’t undermine your other efforts toward feelingwell.

GrainsforKapha

There are a great many grains for kapha to choose from, includingbarley, buckwheat, corn, couscous, dry cereal, granola, millet, muesli,oatbran,dryoats,rye,andsproutedwheatbread.It’sbestforkaphatogoeasyonamaranth,quinoa,andbasmatirice.Avoidriceflour,wholewheat flour(breadsandpasta),brownrice, ricecakes,andwheat.Theruleof thumb is, if it’s sweet itwill increasekapha. (Ifyou like toeatpasta,occasionallysobaorudonnoodlesarebestchoicesforyou.)

You’llwanttoavoidfoodswiththesamequalitiesaskapha,suchasheavy,cool,andoily.Sowhenindoubt,thinkaboutthequalitiesofthefoods.Forexample,coldcerealsarefinebecausetheyaredryandthereforecanbalancethemoistkaphaquality.Avoidcucumberswhicharecoolingandmoist.

KaphaandProtein-RichFoods

Beans are wonderful for kapha. Beans for you are aduki, black,chickpeas (black or yellow), red lentils, lima beans, navy beans, and

pinto beans. It’s best to limit black-eyed peas, mung dahl, and tofu.Soybeansandmisoarenotsupportiveforkaphatypes.

Ifyouaregoingtoeatmeat,accordingtoDr.Lad,whitechicken,eggs,freshwaterfish,shrimp,whiteturkey,andvenisonarerecommended.

KaphaandVegetables

Many vegetables support kapha. Buy locally grown and organic asoften as possible. Great choices for kapha include arugula, asparagus,beets,bellpepper,bokchoy,broccoli,brusselsprouts,cabbage,carrots,cauliflower, celery, hot peppers, eggplant, endive, green beans, kale,leeks, lettuce, onion, parsley, peas, spinach, sprouts, turnips, andwatercress.

The vegetables to avoid are cucumber, mushrooms, pumpkin,tomatoes, certain varieties of squash (butternut, acorn, and spaghetti),andzucchini.

KaphaandFruit

For kapha, favor apples, apricots, berries, peaches, pears,pomegranates, prunes, raisins, and occasionally strawberries. Avoidavocado,bananas,coconut,grapefruit,kiwi,oranges,pineapple,plumbs,rhubarb,andwatermelon.

Fruit isbesteaten inmoderationandnotpairedwithother foods. Ifyou’re going to have fruit, give your body an hour to digest it beforehavingotherfoods.Andrememberthatyouwanttohelpheatupyourdigestive fire, so ifyou’reeating fruit itwouldbehelpful tocook itor

makesureit’satroomtemperature(notcold).

Nuts,Seeds,andCondimentsforKapha

Nuts aren’t great for kapha, although sometimes having soaked andpeeled almonds will be all right. Sprinkling seeds such as chia, flax,poppy,pumpkin,sesame,andsunflowerareallrightforkapha.

Other things you could add to dishes for some flavor and heat arecondiments such as black pepper, cayenne pepper, horseradish, limejuice, mustard, parsley, scallions, sprouts, and wasabi. Some seaweedwill be okay for kapha. You can also use rock and sea salt sparingly.Honeyisalsofineforkapha,inmoderation.

Honey has decongestant, expectorant, and nutritive properties. It helps clear the head,mind,andsenses.Itisagoodvehicletotakewithpungentorspicynervineslikebayberry,calamus,ginger,orpippali.—Dr.DavidFrawleyinAyurvedaandtheMind

Kapha is sweet, so you don’t need more sweet taste in your diet.However, sometimesyouwillwant sweetness.At those times, thebestsweetenerforkaphaishoney.Maplesyrupisokay.Trytoavoidbrownandwhitesugar,fructose,molasses,andallsugarsubstitutes.

DiluteFruitDrinks

It’s best to dilute fruit juices for kapha andmake sure they are notcooler than room temperature. Fruit juices to try are apple, apricot,berry, cherry, cranberry, and pomegranate. Combining these juices isanotherpossibility:thiswayyoucanaddcreativityandvarietytoyourdiet.

Fruit juice isn’t the only juice that supports kapha. Vegetable juicesare great for kapha, too:mixed vegetable juices andplain carrot juiceareespeciallysupportiveforkaphatypes.

HotDrinksforKapha

To combat the coolness of kapha, hot drinks can be warming andbeneficial for digestion. Make hot drinks out of items from this list:cinnamon, cloves, dandelion, dried ginger, eucalyptus, jasmine,lavender, nettle, peppermint, raspberry, spearmint, and yerba mate.Althoughhotdrinksarehelpfulforkapha’sdigestion,avoidcaffeinatedbeverages:caffeineisnotsupportivetokaphatypes.

AromastoBalanceKapha

You’llwanttogoforwhatisstimulatingandwarmingwhenyouwanttobalancekapha.Avoidaromasthataresweetorcooling.Aromastotryindiffusers and oils for kapha are camphor, musk, myrrh, and sage. Incooking, these aromas can help kapha: cinnamon, thyme, basil, androsemary.

Rememberthatthebestoiltouseasabaseoilforkaphaiscornoil.Becausekaphasdon’tnecessarilyneedmoreoilonthebodyorinabath,

youcould skip theoil altogetheranduseadiffuserwhenyouwant tousearomatherapy.Anotheralternativetousingadiffuseristoburnsageinabunch—sageisoftenboundtogethertobeusedforsmudging,soit’salreadyboundtogetherforyou.

YogaforKaphaPacification

JannaDelgado,yogaandAyurvedicspecialistatKripaluCenterforYoga&Healthinstructs,“Kaphasshouldpracticeinanenergeticway,puttingintheir fulleffortandpushingbeyondtheircomfortzone.”Jannausesthe following yoga and breathwork flows to help kaphas focus oncoordinatingbreathwithmovementtobuildheat,circulateenergy,andfire upmetabolism. The flowswill also open up the heart, chest, andlungs—alltheplaceswherekaphatendstoaccumulate.

Warm-Up:SunSalutation

Come into standing,witha tall spineandyour feethip-widthapart.Bringyourawarenesstoyourbreath.Sealyourlipsandbreatheslowlythrough your nostrils. Work to stabilize and smooth out your breath.Once you have established a steady rhythm, begin strengthening yourexhalationsbyslowlydrawingyournavelbacktowardyourspineasyoubreathe out. This abdominal contraction on exhalation will helpestablishinnerheattomeltawayexcesskapha.Unlessotherwisenoted,breathethiswaythroughoutthefollowingwarm-upandyogasequence.

TheSunSalutationisafantasticwaytogetkaphatypesmovingandwarm themselves up. The twelve postures in the sequence effectively

stretch,strengthen,andmassageallof the joints,muscles,andinternalorgansofthebody.Otherbenefitsincludenourishingandbalancingtheendocrine, circulatory, respiratory, digestive, and immune systems.Move slowly through the sequence, with a focus on deep and steadybreathing,tostokeinnerheat.

SunSalutation

1. StandinMountainPosewithfeethip-widthapartandparallel.Distributetheweightevenlybetweentheballsandheelsofeachfoot.Engagethelegsandlengthenthespine.Standtallwithrelaxedshoulders.Bringyourpalmstogetherinfrontoftheheart.Noticeyourbreath.Begintakingslow,deepbreaths.Usethisbreathtoestablishasteadyrhythmforthesequence.

2. Inhaleandraisethearmsouttothesidesandupoverhead.Pressdownthroughthefeet,liftoutofthewaist,andlengthenthefingertipstothesky.

3. Exhaleandswandiveforward,sweepingthearmsouttothesidesasyouhingeforwardfromthehipscomingintoaStandingForwardFold.Placeyourhandsonthefloororyourshins.Ifthehamstringsaretight,bendthekneesabitoruseblocksaspropsunderneathyourhands.

4. Inhale,pressdownthroughthehandsandfeet,lookforward,andlengthenthespine,liftinguphalfwayintoajackknifeposition.

5. ExhaleandreturntoStandingForwardFold,gentlydrawingthetorsotowardthethighs.

6. Bendthekneesandbringthepalmstothefloor,framingthefeet.7. Inhaleandsteptheleftfootbackintoalunge.Sweepthearms

forwardandoverheadforWarriorI.Theheartliftswhiletheshouldersandhipssinkintogravity.Youmaywishtoplacetheleftkneeonthefloortomodifylunge.

8. Exhale,sweepthepalmsdowntothefloortoframethefoot,andsteptherightfootbackintoPlankPose,orpush-upposition.Breathe.Tomodify,bringthekneestothefloor.

9. Exhaleandlowertotheearth,landingthehips,ribs,andchestallatthesametime.Elbowsstayclosebythesides,fingersspreadwide.

10. Plantthepalmsandpubicbone.Inhaleandpeeltheforehead,chin,andchestawayfromtheearth.Keeptheelbowsintowardtheribsandtheshouldersrelaxed.

11. Exhale,curlthetoesunder,presspalmsintotheground,andliftthehipstowardthesky,comingintoDownwardFacingDog.Breathedeeplyinthispose.Pressthebellyandchestbacktowardthethighs.Lengthenthespinefromthecrownoftheheadthroughthetipofthetailbone.Relaxtheshoulderbladesdowntheback.Rootthepalmsandheelsdown.Ifthisposeistoostrenuous,comeintoTablePoseonhandsandknees.

12. Inhaleandsteptheleftfootbetweenthehandsforlunge.Youmayneedtoreachbackandhelpthefootstepallthewayforward.ArmssweepforwardandoverheadforWarriorI.Liftupthroughthechestandthecrown.Lettheshouldersandtailbonerelaxdown.Tomodifylunge,simplylowertherightkneetothefloor.

13. Exhaleandsweepthehandstothefloor,steptherightfootbesidetheleft,comingintoStandingForwardFold.Placethehandsalongsidethefeetorontheshins.

14. Inhaleandlookupasyouliftthechestandstraightenthearmsand

legs,comingintojackknife.Rootdownthroughthepalmsandfeet.Keepalongspine.

15. ExhaleandreleasebackdownintoStandingForwardFold.Gentlypressthebellytowardthethighsandthehearttowardtheshins.Bendthekneesslightlyifyouneedto.

16. Groundthroughthefeetandlegs.Inhaleandsweepthearmsouttothesidesandoverheadasyoupressallthewayuptostanding.Palmstouchoverhead.

17. Exhaleandlowerthepalmsdowntotheheart.Pause.18. Repeatthesequenceoncemore,leadingwiththerightlegthistime.

Don’tbeafraidtobreakasweatandchallengeyourself!19. Pauseandrelax.Withyourawareness,followtheflowofyour

breath,lettingitgraduallyslowdown.Tuneintotheflowofenergythroughoutyourbodyandmind.

StandingSpinalTwist

Because this rhythmic standing twist focuses on twisting the upperspine (while the hips remain stationary), it is a greatway tomassageandenergizetheheartandlungs,breakupstagnationinthechest,andrebalancethenervoussystem.Thosewithspinalissuessuchasherniateddiscorsacroiliacproblemsshouldavoidthispose.

STANDINGSPINALTWIST

1. Standwithyourfeetparallel,shoulder-widthapart.Relaxyourarmsbyyoursides.Softenyourknees.

2. Exhaleasyouslowlydrawyournavelbacktowardyourspineand

rotatefromthewaist,turningyourribcageandshoulderstotheleft.Keepyourpelvisstationaryandfeetflatonthefloor.Asyoudothis,bendyourelbowsandbringyourrighthandtoyourleftshoulderandyourleftarmbehindyourback.Lookoveryourleftshoulder.

3. Inhaleandsweepthroughcenter.4. Exhaleandtwisttotherightside.Letyourarmsbesoftandrelaxedasyoutwistsoonehandtapsthefrontofyourshoulderandthebackoftheothertapsyourlowerback.

5. Createasteadyrhythmasyourotatefromsidetoside,coordinatingyourbreathwithyourmovement.Keepyourspinerelaxedandtallasyoumove.Stayfocusedonstrongexhalationsandpickupthepacetoacomfortable,steadypace.

6. Aftertentothirtyrepetitions,graduallyslowthemovementdownuntilyoureturntostillness.

7. Pauseandrelaxforafewbreaths.Directyourawarenessinsidetoobserveandabsorbtheeffectsofthetwist.

AngelBreaths

Angel Breaths stimulate and tone the heart, diaphragm, andabdominalorgans—alloftheplacesthatkaphalikestohangout.Thosewho suffer from headaches, insomnia, high or low blood pressure,destabilized knees, or sacroiliac or lower back problems should avoidthispose.

1. Reestablishslowanddeepbreathsthroughyournostrils.

2. Begintostrengthenyourexhalationsbyslowlycontractingyourabdominalmusclesasyouexhale.Dothiswithoutstrainsothebreathstayssmooth.

3. Onceyouhavecomfortablyestablishedbreathingwithstrongexhalations,addabriefpauseattheendofeachexhalation—justforasecondortwo—beforestartingyournextinhalation.Thistechniquestokesinnerheatandstimulatesmetabolism.

4. Takeaminutetoestablishthispatternofpausingforamomentattheendofeachexhale.

5. Makesureit’ssustainableandyouarenotforcingorstraininginanyway.Usethisbreathingpatternthroughoutthisnextsequence.

6. Standwithyourfeetparallel,hip-widthapart.Spreadyourtoeswideandpressfirmlydownthroughthesolesofyourfeet.

7. Releaseyourtailbonedownwhileliftingyoursternumandthecrownofyourheadup.

8. Standtallwithyourpalmstogetheratthecenterofyourchest.Allowyourshoulderstorelax.Softenthemusclesintheface,shoulders,andbelly.

9. Withyourpalmsstilltouching,inhaleyourhandsupandoverhead.10. Exhaleyourarmsouttothesidesanddownasyourkneesbendand

yourhipshinge,comingintoasquat(deeporshallow,whicheverfeelsbest).

11. Palmstouchwhenyoureachthebottomofthesquat.Pauseforamomentortwo,suspendingyourbreath,keepingyourabdominalsengaged.

12. Shiftyourweightbackintoyourheelsasyousinkyourhipsdownandlengthenyoursternumup.

13. Inhaleyourhandsupthecenterlineasyourlegsstraightenandyourarmsreachoverhead.

14. Exhaleyourarmsouttothesidesanddownasyourkneesandhipsbend,sinkingintoasquat.Palmstouch.Pausewithyourbreathheldoutandyourbellyengaged.

15. Inhaleanddrawyourpalmsupthecenterline,straighteningyourlegsasyourarmsliftoverhead.

16. Repeat,flowingwithyourbreath—exhalingdownintothesquat,pausingwithbreathsuspended,inhalinguptostanding.Themovementofthearmsandlegswillcirculateenergy.

17. Continueforfivetotenrounds.Thenreleasethemovementandbecomestill.

18. Letgoofthebreathingtechniqueandbreathenormallyasyouabsorbtheaftereffectsofthepose.

RevolvedChairPose

This pose releasesheaviness anddullness, increases flexibility in thespine, and stimulates digestive fire. Those who are pregnant or havespinalissuessuchasherniateddiscorsacroiliacproblemsshouldavoidthis pose. Thosewith shoulder, hip, or knee problems should practicethisposegently.

ThisposebuildsonthebeginningofthesequenceestablishedinAngelBreathsbyaddingatwist.

1. Standwithyourfeettogethersoyourtoesandheelsaretouching.2. Liftyourtoesandspreadthemwide.Pressyourfeetfirmlyintothe

floorandstandtall.3. Establishthesamebreathingpatternsasbefore—long,strongexhalationswithabriefsuspensionofyourbreathatthebottomofeachexhalation.Thiswillestablishinnerheatandprovideafocalpointforyourmind.Takeamomenttoestablishthisbreath.Inhaleandcomeintoasquat,bendingatyourkneesandhipsasyousimultaneouslyliftyourarmsupalongsideyourearswithpalmstouchingoverhead.

4. Ononelong,strongexhale,twistyourtorsoandarmstotheright,loweringyourarmstoplaceyourleftelbowontheoutsideofyourrightknee,thenbendingyourelbowstobringyourpalmstoprayerpositionatthecenterofyourchest.Pausebrieflywiththebreathheldout,drawingyournaveltowardyourspineandleveragingyourelbowagainstyourlegtoopenyourchest.

5. Gazeeitherupattheceilingordownatyourtoes.6. Inhaleyourarmsupandoverheadasyouunwindandreturnbacktothestartingposition.

7. Repeatthetwistontheotherside.8. Exhaleandtwisttotheleft,placingyourrightelbowontheoutsideofyourleftknee,bringingthehandstoprayerpositionatthecenterofyourchest.Pauseforasecondortwowithyourbreathheldout,pressingyourrightelbowintoyourleftkneetodeepenintothetwist.

9. Inhalebacktocenter.10. Synchronizeyourbreathwithyourmovementsoyouexhaleinto

thetwist,pause,andinhaleoutofthetwist.Challengeyourself.Usetheretentionofthebreathtodeepenintothetwist.

11. Repeatthreetofivetimesoneachside.Thenreturntostanding.12. Breathenaturally.Letgoofanyeffortandsimplyobservetheeffects

oftheposeforafewmoments.

RhythmicForwardFold

This pose will increase enthusiasm, improve digestion, and aidelimination by massaging and stimulating the abdominal organs,reducing your appetite, and expelling excess mucus via the force ofgravity. Those who have uncontrolled high blood pressure or arepregnantorthosewithspinalissuessuchasherniateddiscorsacroiliacproblemsshouldavoidthispose.

1. Standwithyourfeetparallel,hip-widthapart.2. Balanceyourweightevenlyonyourfeetandfirmthemintothefloor.

3. Standtallbyliftingthecrownofyourheaduptowardtheceiling.Inhaleandfloatyourarmsupandoverhead,withpalmsturnedinandfingersreachingup.

4. Exhaleanddrawyournavelinandupasyoufoldforwardfromthehips,lettingyourkneesbendslightlyandyourarmssweepdowntowardthefloorandbehindyou.

5. Groundthroughyourheelsandliftyoursittingbonestowardtheceiling.

6. Onaninhale,sweepbackuptostandingasyoulengthenthefrontofyourtorso,reachingyourarmsupandoverhead.

7. Repeatthemovementfivetotentimes.

8. Createasteadyrhythmasyoumovewithyourbreath,contractingyourabdominalseachtimethatyoufoldforward.Thenreturntostanding.

9. Pauseandtakeseveralbreathsinstillness,feelingenergycirculatingthroughyourbody.

ReverseTable

Thisposestimulatesupwardmovementofenergytoclearthelungs.Italsostretchestheentirefrontofthebodytoincreasetheflowofenergy.Avoidthisposeifyouhavewrist,shoulder,orneckissues.

REVERSETABLE

1. Forthispose,returntothebreathingpatternofstrong,longexhalations,pausingforamomentortwoattheendofeachexhale.

2. Sitonthefloorwithyourkneesbent,feethip-distanceapartandflatonthefloor.Positionyourheels12inchesawayfromyourbuttocks.Pressyourpalmstothefloorbehindyourhips,shoulder-widthapart.

3. Withyourfingersspreadwide,tuckyourchintowardyourchest.Drawyourshouldersbackandliftyourchestasyouinhaledeeply.

4. Onalongexhalation,pressintoyourfeetandhandsandliftyourhips,thighs,andtorsoparalleltothefloor.

5. Pausewithyourbreathheldoutforamomentasyoudrawyournavelintowardyourspineanduptowardyourheart.Keepthehipsliftedandthechestopen.

6. Onaninhalationreleaseyourbuttockstothefloor.Repeatfiveto

tentimes,thenreleasetheposeandpauseforseveralbreaths.

Cooldown

Mellowkaphaswillbehappytohearthatsavasana,orCorpsePose,isoneof themost importantpostures. It’swhere thereal integrationandrebalancingofthedoshastakesplace.Topractice,liefaceuponthefloorwith your arms and legs extended and your palms facing up. Allowyourself to release tension and completely relax. Let go of everything,including control of the breath. Imagine your body can breathe itself.EnjoyCorpsePoseforfivetofifteenminutes,longerifyouhavetime.

BreathworkforKapha

There are important general guidelines for practicing breath control,pranayama.Review this checklist every timeyouaregoing topracticepranayama.

Pranayama should be practiced in a quiet, clean, and tranquillocationwithgoodventilation.Pranayamashouldbepracticedonanemptystomach.Pranayamashouldbedoneinacomfortableposition,eitheronthefloor or in a chair,with the spine, neck, andhead erect. Clothingshould be loose and comfortable. (Sometimes you may dopranayamawhilealreadyinanotheryogapostureifyouarealreadyexperiencedwithpranayama.) Avoid strain with all pranayama practices. Do not practice

pranayamaduring timesof illness. If youexperiencenegative sideeffects,physicaloremotional,discontinue thepracticeandconsultwithaqualifiedyogateacheroraphysician.

VictoriousBreath(Ujjayi)

Victorious Breath has a heating effect that brings lightness andwarmthtokaphatypes.Thisheatstokesmetabolismanddigestionandalsohelpsmeltexcessmucus intherespiratorytract.Thosewhosufferfrom respiratory infection, cold, flu, or sore throat or those recoveringfrom recent surgery to the respiratory system should avoid thispranayama.

VictoriousBreathisknownforthesofthissingsoundthatismadeinthebackofthethroatduringyourinhalationandexhalation.Bygentlyconstricting the epiglottis—the swallowingmuscles in the throat—youcreatea soft,meditative sound.Tobegin, sit ina comfortablepositionwithyourspineerect.Takeamomenttorelaxyourbodyandtuneintoyourbreath.Noticeyourbreathflowinginandoutofyournostrilsandallowittobecomesmoothandrhythmic.

Inhale throughyournose, thenopenyourmouth and exhale as youwhisper “HAAA.”Close themouthand inhale, slowanddeep, throughthenose.Repeat this several times,drawingoutyourexhalation.ThencloseyourmouthandcontinuetocreatetheHAAAsoundfromthebackofyourthroateachtimeyouexhale.

Oncethesoundfeelssteadyandcomfortableontheexhalation,trytocreate theHAAA sound as you inhale by keeping the epiglottis gently

constricted.Keepthemouthclosedandbecarefulnottooverlyconstrictyour throat. Create the soft HAAA sound on both the inhalation andexhalation.Listentothesoundofthebreathandallowittobesmoothandeven.

Practice for three to fiveminutes, gradually increasing your time toseventotenminutes.Releasethepranayamaandreturntoyournaturalbreath.Pauseforafewminutestoobservetheeffects.

Lion’sBreath(Simhasana)

Lion’sBreathpreventskaphaaccumulationinthebodybystimulatingthenerves,senses,andmind.Itenergizestheimmunesystem,whichcanget sluggish for kapha types. It also relieves tension in the chest andstrengthensthelungs,whicharethehomeofkaphainthebody.Avoidthisbreathifyouhaverecentorchronicinjurytotheknees,face,neck,ortongue.

LION’SBREATH

1. Sitinacomfortableposition,eitherinachairorkneelingonthefloorwithyourhipsonyourheels.Groundyourweightdownintobothsittingbonesandreachthecrownoftheheaduptolengthenthespine.Takeamomenttorelaxyourbody.

2. Closeyourmouthandnoticeyourbreathflowinginandoutofyournostrils.Allowittobecomesteadyandrhythmic.

3. Placeyourhandsonyourthighswithyourfingersfannedout.4. Inhaledeeplythroughyournoseasyoudrawyourbellyinwardandpressyourchestforward,archingyourupperback.Liftyourchin,

openyoureyeswide,andgazeupwardatthespotbetweentheeyebrows.

5. Openyourmouthandstickoutyourtongue.Stretchthetipofyourtonguedowntowardthechin,contracttheepiglottisinthefrontofyourthroat(theswallowingmuscles),andslowlyexhaleallofthebreathout,whilewhisperingaloud,strong“HAAAA”sound.

6. Repeatsteps4and5fourtosixtimes.Thenpauseandrelax.Closeyoureyesandletgoasyoufeeltheenergyflowingthroughyourhead,eyes,throat,andbelly.

Skull-ShiningBreath(Kapalabhati)

This is an energizing breath that cleanses the lungs and entirerespiratory tract. Skull-Shining Breath improves digestion andmetabolism,strengthenstheabdominalmuscles,andenergizesthemind.

Because this is such a powerful pranayama, there are severalcontraindications.Donotpracticethistechniqueifyouhaveanyofthefollowing conditions: pregnancy; heart conditions, includinghypertension; respiratory conditions; nervous system conditions; recentsurgery; inflammation in the abdominal or thoracic regions; ormenstruation(thefirstfewdays).

Skull-Shining Breath is done by quickly and gently contracting theabdominalmusclesduringyourexhalationandcompletelyrelaxingthemduringyourinhalation.Thisresultsinarhythmicpumpingofthebellybyalternatingshort,explosiveexhales(expulsions)withslightlylonger,and passive, inhales. The expulsions force the air out of the lungs—creatingavacuum.Thereleaseoftheabdominalmusclesallowsforan

automaticinhaletooccurastheairsucksbackintothelungstofillthevacuum.

SKULL-SHININGBREATH

1. Sitinacomfortablepositionwithyourspineerect.Takeamomenttorelaxyourbodyandtuneintoyourbreath.

2. Sealyourlips,andnoticeyourbreathflowinginandoutofyournostrils.Allowyourbreathtobecomesteadyanddeep.Youwillbebreathingthroughthenostrilsthroughoutthispractice.

3. Placeonehandonyourlowerbellytohelpfocusyourattentiononisolatingandcontractingthisarea.

4. Quicklycontractyourabdominalmuscles,pushingaburstofairoutofyourlungs.Thenreleasethecontractionsothebellyrelaxes,andallowairtopassivelysuckbackintoyourlungs.

5. Asyourepeatthis,letyourpacebeslowandsteady.Repeatfifteentimes,creatingacomfortableandsmoothrhythm.Withpracticeyouwillbecomemoreadeptatcontractingandreleasingyourbelly.

6. Dooneroundoffifteentothirtyexpulsionstostart.Graduallyincreasetothreeroundsofthirtyexpulsions.Allowyourselftotakeseveralnaturalbreathsinbetweeneachroundtointegratetheenergyofthepranayama.

Integration

When finished with your pranayama practice, return to normalbreathingforaminuteortwo,thenliedowninsavasana(CorpsePose)forseveralminutestoallowforintegration.

CHAPTER13

StockingtheKitchen

IfAyurvediccooking isnew toyou,youmaynothave theusualgo-toingredientsinyourkitchen.Onceyouhavethebasicsonhand,however,you’ll have all youneed at your fingertips tomakemeals thatwill bedeliciousandbalancingforalltypes.Specificspices,herbs,andoilsarekeyingredientstokeepinthecupboardsoyoucantailormeals.Youwillusethestaplesbothineverydaymealsandassupportifyouarenoticingimbalance,e.g.,ifyoucatchacold,havemilddigestiveissues,orcan’tfallasleep.

SpicesandHerbs

ThewisdomofAyurvedaexplainshowtousespicesandherbsbothasdeliciouscomponentsofamealandasanecessarymeanstohealthandlongevity.Therearecertainspicesandherbstohaveonhandsoyoucanreach for them both to season yourmeals and to help ameliorate thebeginningsymptomsofdoshicimbalance.

Thefollowingarethetypicalherbsandspicesyouwillreachforagainandagain.

BasilBlackpepperCardamomCinnamon

CloveCorianderCuminFennelGingerMintleavesNutmegRawsugarSeasaltThymeTurmeric

These are the spices that you’ll be using often in your cooking.Dependingonwhichdoshasyouareworkingtobalanceandwhatyourtastes are, youmay favor some of these spicesmore than others. Youmayalsofavorsomemorethanothersdependingontheseason.Havingthis variety availablemakes cooking easy. Thisway, you’ll be able tojustreachfordifferentspicesasyouneedthemwithouthavingtokeeprunningtothestoreasseasonschangeandasyourvikrutishifts.

Bemindful when you handle turmeric—it stainsmost surfaces. If you drip some onto asurface, wipe it immediately with a damp sponge. It may stain your sponges, too.Sometimesyoucangetaturmericstainoffasurfacebyusingagentlecleanser,suchasMrs.Meyer’sCleanDayLemonVerbenasurfacescrub(seewww.mrsmeyers.com).

Knowingwhich spices to have available helps you stay stocked and

preparedforawidevarietyofrecipes.Ofcourse,youcanaddmoreandmakeyour own spicemixes, too.The above list is simply a list of thebasicstostartwith.Youcanaddfromhere,orifyouneverstraymuchfromthese,that’sokay,too.

Buying,Grinding,andMixingSpices

Ifyoubuyyourspiceswhole,youcanuseamortarandpestletogrindthemandmix themwith other spices.When you grind the spices thisway, as you use your own muscle power, be consciously aware ofputting healing and loving energy into the spices with every stroke.Another option for grinding whole spices is to use an electric spicegrinder.

Whenyougrindspicesbeforecooking,youmaywanttogrindmorethanyou’lluseinthatonemeal.Savetheextrasoyou’llhaveitreadyforthenextfewmealsthatwillusethosespices.Thatway,youwon’tneedtotaketimetogrindyourspiceseverytimeyoucook.

Whenusingspicesinmostrecipes,you’llwantthespicestobeinfinepowder form. The benefit of a mortar and pestle is that you get astronger sense of connection to the food through the grindingprocess.Anelectricgrinderwilldowell,too:it’saquickandefficientoptionforcreatingfinepowder.

WheretoGetSpices

Mostofthespicesandherbsthatyou’llneedareavailableingrocerystores.Dryspiceswilltypicallybeinthespiceaisle,inglassjars.Ifyoubuyspicesfresh,theymaybeinarefrigeratedsection.Youcanalsobuyspicesonline.Somesitestosearchare:

BanyanBotanicals:www.banyanbotanicals.comPenzey’s:www.penzeys.comDeanandDeluca:www.deandeluca.comTheSpiceHouse:www.thespicehouse.com

Buythefreshestandhighestqualityspicesthatyoucanafford.

HowtoStoreSpices

Storeyourspicesinairtightglassorplasticcontainers.Keeptheminacoolplace: inadrawerorcabinet (outof thesunlight).Also, label thecontents of each container clearly, and put the date on the label, too.Yourspiceswill stay freshenoughforaboutsixmonths tooneyear. Ifyouhaveyourspicesformorethanoneyear,it’stimetogetfreshspices.Spicesareso integral toyourcookingthatyou’ll likelyuseyourspicesbeforetheygobad.

WholeFoods

Fresh whole foods that don’t need to be refrigerated (such as grains,legumes,andseeds)canbekeptinairtightcontainersoutofthesunlightforsixmonthstoayear.Manygrocerystores(usuallytheonesthathavethewordsmarketorco-opintheirnames)willsellfoodinbulk.Thisisa

greatwaytostockup.Youcangetasmuchasyouthinkyou’llneedforawhile,andstoreyouritemsinyourreusablecontainersathome.

DryLegumestoKeepStocked

Legumes are one of the main ways you’ll be getting your protein.Beforeyoucook legumes,be sure to rinse thema coupleof timesandpick out any debris or foreign particles. It will be easier to cook anddigest some legumes if you soak them first for a few hours. Here aresomestaplelegumesforyoutohaveavailable:

RedlentilsBrownorblacklentilsMungdahlAdukibeansBlackbeansSplitpeasChickpeas

Legumes are such a good part of anymeal because you can doctorthemupwithspices,mixthemwithrice,and/oraddvegetablestothem.Youcanpreparethemlikeastewoncoldnights,ormakelighterrecipesothertimesof theyearandusethemassidedishesorappetizers(e.g.,hummusorbeandip).

Grains

Grains are an important part of your diet. They provide youwith a

variety of nutrients and can be seasoned to be either sweet or savory,depending on your tastes andwhat your body’s needs are.Also, someare gluten free.Amaranth,millet, and quinoa, for example, are glutenfreeandprovideyouwithagooddoseofproteintoboot!

Inadditiontoimportantvitamins,minerals,andhealthyfats,wholegrainsprovideagooddoseoffiber.Amongitsmanyattributes,fiberhelpspreventconstipation,thussupportingthe body in elimination. Some high-fiber grains are amaranth, brown rice, buckwheat,millet,quinoa,spelt,wholerye,steel-cutoatsandrolledoats(eveninstantoatmeal),andwholewheatcouscous.

While Western culture focuses so much on the nutrients of foods,Ayurvedahonorsfoodforitshealingpotentialthatgoesbeyondnutritivevalue. Remember that these grains grow because of the energy of thenaturalelements,andthustheycarrythe life-forceenergyofallof theelementswithinthem.Thoseveryelementshelptheseedstogrow,andthatenergywillbetransferredtoyouwhenyoueatyourmeal.

MayaTiwari, in her bookLivingAhimsaDiet:Nourishing Love& Life,writes, “Wemust begin to see all plants and the ahimsa (nonviolent)practices thatsustain themasreachingas faras thegalaxiesandstars.Thesepracticesarenotonlyaboutcomposting,sowing,andthenreapingthe bounty of nature, they are also about recognizing the divine lifecarried by each seed and grain, life they give to us as sustenance andmemory.”

Bytakingtimetoremember that there isnaturalandsustaining life-

force in each grain, you open yourself up to taking in that energy.Withoutcultivatingthisawareness,youaren’treceivingallthepotentialenergythatyourfoodhastooffer—energythatislife-sustainingforyou.

It’s so easy to findways to put whole grains into your diet.Wholegrainsareincrediblyversatile.Youcaneatthemasbreakfastcereal,aspart of a lunch burrito or midday salad, or mixed together withvegetablesorlegumesfordinner.Hereisalistofgrainstohaveinyourcupboard:

AmaranthMilletWholeoatsQuinoaBasmatiriceBrownrice

Experimentwithgrainsand findoutwhich texturesand recipesyoulikebest.Ifsomeofthesegrainsarenewtoyouandyoudon’tlikethefirst recipe you try, keep in mind that you may like the grain in adifferentrecipe.Becausetheycanbeusedinsomanyways,grainstastedifferently based onwhat foods and spices you prepare themwith. Itmight takeyouacoupleof triesbeforeyou findyour favoriteways toenjoythevariousgrains.

NutsandSeeds

Nutsandseedsarewonderfultobeusedasasnackorasapartofyourmeal. Which nuts and seeds you choose will depend on your

constitution.SeeTable13.1.

13.1:NUTSANDSEEDSTOFAVOR

Dosha Nuts Seeds

Vata almonds,blackwalnuts,Brazilnuts,cashews,charole,coconut,filberts,hazelnuts,macadamianuts,peanuts,pecans,pinenuts,pistachios,walnuts

chia,flax,halva,pumpkin,sesame,sunflower,tahini

Pitta almonds(soakedandpeeled),charole,coconut

flax,halva,popcorn(buttered,nosalt),psyllium,pumpkin,sunflower

Kapha charole chia,flax,popcorn(buttered,nosalt),pumpkin,sunflower

FromTheCompleteBookofAyurvedicHomeRemediesbyDr.VasantLad

Asalways,ifyoufindthatacertainnutorseedisn’tworkingforyou,stopeatingitandletyourspecialistsanddoctorsknow.

GheeandOils

Gheeandoilsareverynourishing,supportive,andbalancing.Keepthe

oils stocked that are most needed for you and your family, based onconstitution.

OilsforVataTypes

Vatasdowellwithalotofoil.Tocombatthedryandcoolqualities,keepsesameoilstockedforself-massage.

Atmeals,vatascanputahealthyhelpingofgheeintheirfood.Useittosautéorcookwithinsteadofbutter,anddrophalfatablespoonintoyour dishwhen the food is piping hot and ready to eat. Ghee can beusedinmostanythingfromgrainstovegetablestolegumes.

Olive oil and sesameoil are the two oils to favorwhen cooking forvata.Mostoilswillworkwellforvata;however,avoidcoconutoilwhenpreparingfoodforvata.

OilsforPitta

Pittadoeswellwithmostoils.As is thecasewithvata,gheecanbeused often for pitta. Sunflower oil is the best for pitta. Canola, olive,flaxseed,andwalnutoilsarealsogoodtocookwithforpitta.Thebestoilsforpitta’sself-massagearesunflowerandcoconut.

OilsforKapha

Kapha doesn’t need a lot of extra oil. A bit of oil will be good forkapha, even though kapha is alreadymoist. Corn, canola, and sesamearethebestoilsforkapha.Gheewon’tharmkapha—gheeisgoodforall

doshas.Oliveoilisnotagoodbalancingoilforkapha.

HowtoMakeGhee

1. Put1poundsweet,unsaltedbutterintoamedium-sizedpot.2. Onmediumheat,meltthebutter,withoutburningit.3. Allowthebuttertoboil.Stiroccasionally,asthebutterboilsandsputtersabit.4. Soonyou’llnoticethegheebecomingacleargoldencolorandwhitesolidpieceswill

form.Whenthebubblinghasquieteddown, theghee isready.Thiswholeprocesstakesabout10–15minutes.

5. Removethegheefromtheheatimmediately.Atthisstageit’spronetoburn.6. Letthegheecoolslightly.7. Pour the ghee through cheese cloth or a metal strainer into a clean, glass jar,

separatingthesolidsfromtheclearghee.8. Storeatroomtemperature,andwhenyouspoongheeout,makesurethespoonis

cleananddry.

DressingaSalad

Nuts and oils are great on salads, so use the above guidelines forchoosingwhatwouldbebesttoaddtoyours.Keepinmindthatgheeisgreat for all the doshas, though it should be used in moderation forkapha.Gheecanbeusedinmanyfoods,butit’snotthebestchoiceforsalads.Forsalads,ingeneral,vataswoulddowellwitholiveoil,andallthedoshascouldbenefitfromsunfloweroil.

SomeItemstoKeepintheFridge

Whilespices,oils,andlegumesarebestkeptatroomtemperature,therewill be some items best kept in the fridge. So what should yourrefrigeratorhaveinittokeepyouprepared?

Vegetables,Fruits,andBerries

Getorganic,locallygrownwholevegetables,fruits,andberrieswhenpossible.Buywhatisinseason,andchooseanassortmentoffoodsthatnaturally come in a variety of colors. Keep in mind, of course, yourconstitutionandtheconstitutionofthoseforwhomyouarecooking.

If you don’t cook at home every night, it’s okay to buy frozenvegetables, fruits, and berries because they will last longer. Read thepackagestogetwhatismostfresh,whole,andnatural.Youdon’twantaddedcolorsorflavorings,forexample.

NutandSeedButters

Nut butters are versatile. They are perfect on vegetables and fruit.Peanutbutterisn’ttheonlynutorseedbutteravailable,thoughit’sverypopular in theWest. Almond and sunflower butters are also deliciousandgreat options.Choosewhichnut is best for your constitution, andkeepnutbutterintherefrigeratoronceopened.

NaturalSweeteners

Sweetisagreattasteforvataandpittatypes.Kaphawoulddowelltogolightlywithsweets,butalldoshascanuseallofthesixtastes.So,havingsweetenersaroundisgoodforeveryone.

SweetenerstoStock

Maplesyrupandhoneyareperhapsthemostcommonlyusednaturalsweeteners intheWest.Molassesandricesyrupareotheroptions,too.SeeTable13.2forwhichsweetenerseachdoshashouldfavor.

13.2:DOSHASANDSWEETENERSTOFAVOR

Dosha Sweetener

Vata honey,molasses,ricesyrup

Pitta maplesyrup,ricesyrup

Kapha honey

Remember that sweet is also one of the six tastes, so you can findsweetinfoodswithoutaddingsweetenerwhenyou’recravingthesweettaste.

TeasandBrews

Drinking teaorbrews isan importantpartofyourAyurvedic lifestyle.By drinking teas and brews, you can bring balance to your doshas,energizeyourselfduringtheday,andrelaxyourselfbeforegoingtobed.There are somany recipes for brews and teas thatAyurveda suggests,andhavingsomeingredientsonhandcanbehelpfulforwhenyouneedjusttherightwarmdrink.

TeasAlreadyPreparedforYou

Thegrocerystorehasavarietyofteasavailable.Goodchoicestohaveonhandarepepperminttea(caneasedigestivediscomfortandhelpyourelax at bedtime), ginger tea (to supportdigestion), and tulsi tea (also

called “holy basil,” used for a variety of health benefits, includinghelpingtogiveyouaboostifyouarelowonenergy).

If you want to try blends that are already packaged for you, thefollowingaresomecompaniestosupportyourquest.Youalsohavetheoptionofmakingyourownblends,simplyandwithlove.

The brand Traditional Medicinals has a variety of teasmade to help support your health:www.traditionalmedicinals.comGoldthread Herbal Apothecary sells a variety of healingblendspackaged loose in100percentbiodegradableclearcellulosebags:www.goldthreadapothecary.comYogi Tea bases its choices of herbs and botanicals onAyurvedicphilosophy:www.yogiproducts.comPukka is a UK brand named for its commitment to“authentic” and “genuine” practice and products:www.pukkaherbs.comTea Forté sells teas loosely packed in silken pyramid teabagsinuniqueblends:www.teaforte.comRishiTeasellsorganicfairtradeteas:www.rishi-tea.comHarney & Sons has paired up with the Chopra Center,creatingAyurvedic-inspiredblends, and theyhavea largeassortmentoftheirown,aswell:www.harney.com

MakingYourOwnTeaorBrew

Tomakeyourownteayou’llneedateapotandeitherastrainer,atea

infuser,orteafilters(youcanbuyonemadeofreusableclothorthosemade of biodegradeable paper). Some teapots come with their ownstraineror infuser.Touse those,putyourherbs into thestrainer,pourboilingwater over it, and let it steep for the desired amount of time.Then, when you pour the tea into your mug, the herbs stay in thestrainer. If you don’t want to use a strainer, you can buy reusable orbiodegradeableteabagstoputyourherbsinforindividualcupsoftea.Teavana sells biodegradeable tea filters: www.teavana.com/tea-products/tea-makers-infusers/p/perfect-paper-tea-filters

SomeTypesofTeasandBrews

Youcanmakeyourownsimplebrewsbyputtingyourdesiredherbsinboilingwaterorwarmmilkandlettingthemsteep.

Asyouprepareforbed,makeyourselfmintteabyputtingmintintheteafilterorinfuser,pouringboilingwateroverit,thenlettingitsteepforfivetosevenminutesbeforedrinking.

HowoftenshouldIdrinktea?Yourspecialistmayrecommendyoutakebrewsatspecifictimesintheday,inrelationshiptowhenyoueat or sleep.What she recommendswill dependonhow theelementsareshowingupinyouandhowyourdigestivefireisworking.Attimes,shewillchangetheratioandtypesofspicesdependingonwhatshenoticesaboutyourhealth.

Makeyourowngingerbrewbygratingtwoteaspoonsoffreshginger,puttingitinthebottomofamug,thenpouringboilingwateroveritand

letting it steep for tenminutes. To add some complexity to the brew,after ten minutes, add two teaspoons of honey and a few squirts oflemon juice. (Youcouldalsodrink thegingerbrewwithout thehoneyandlemon.)Agreattimetodrinkthisbrewwouldbeahalfhourbeforeamealtogetthedigestivefirestimulated.

Cumin, coriander, fennel tea is a common brew to take for helpingdigestion.Youcantakethisonceperday(orasrecommendedbyyourspecialist)tohelpremovetoxinsfromthebodyinaverygentleway.Tomake this tea, put one teaspoon each of cumin, coriander, and fennelintoyourstraineror filter, thensteepinboilingwater forabouttentofifteenminutes.Agoodtimetodrinkthisbrewisaboutahalfhourafterfinishingyourmeal.

Some herbs are stronger than others, so it’s best to talk with yourAyurvedicspecialistbeforeexperimenting.Shecantellyouwhichherbstotakeinteaonaregularbasisandwhichtobemorecautiousabout,especiallywhenconsideringyourconstitution.

CHAPTER14

WhatAbout…?

In Western culture, you can always find new information circulatingabout which foods to avoid and the harmful effects those foods willyield. Sometimes it seems that the list of forbidden foods changes asoften as you prepare to make a trip to the grocery store. You maywonder what you should avoid and why. You may hear and readconflictinginformationinthemedia,soitmaybehardforyoutodecideifthere’sanythingtoavoidandwhythatwouldbe.Ayurvedacanhelpanswerthesequestions.

Sattvic,Rajasic,Tamasic

Whenthinkingaboutwhattoeat,younowknowit’simportanttothinkaboutthequalitiesofthefoodandthequalitiesoftheelementsinandaroundyou.Youknow that forhealth,youwill choose foodswith thequalities that are the opposite of the qualities you’re feeling andexhibiting.Thiswillcreatebalance inyousoyourmindandbodywillbe working well and easefully. You also know to think about thequalitiesof the tastesof the food,not just thequalitiesof thephysicaltextureandtemperatureofthefood.

There’salsoanothercategorizationthatAyurvedaoffersthatdescribesthehuman temperament.This category is composedof sattvic, rajasic,and tamasic. When talking about food, these qualities are used to

describe the effects the foodwill have on yourmental and emotionalstate.

Whenitcomestofood,here ishowyoucanthinkofsattvic,rajasic,andtamasic:

Sattvic:fresh,pure,light,andeasytodigestRajasic:stimulatingTamasic:heavy,dulling,leadingtoillnessanddisorders

These qualities greatly influence your mental state. For example, ifyouarepredominantlyvataand sattvic, then thequalitiesofvata thatyou’ll noticemost are your creativity, clear thinking, and lightness. Ifyouarepredominantlyvataandrajasic,thenyouwilllikelyfeelanxiety,fear, and hyperactivity—the more mobile effects of vata. If you arepredominantly vata and tamasic, you could feel sadness, grief, andconfusion.

MentalStatesandYourConstitution

Nomatterwhatyourconstitution,youcanusethetermssattva,rajas,andtamastodescribeyourmentalstate.Acrosstheboard,beingsattvicin nature will bring out the healthiest, purest, and most desirablequalities of the elements in you. This doesn’tmean you can’t ever eatfoods that might be rajasic or tamasic in nature. Natural and wholefoods from all categories have something to offer. For example,avocadoes are tamasic, andbecause of theirmoist andheavyqualitiesthey are a good balance for vata. That being said, vatas can still eatavocadoesinmoderation.Toomuchofanythingcancreateimbalance.

EatingMeat

It’s been said that thousands of years ago when Ayurveda began, thesageswouldrecommendeatingmeatifitwasappropriateforaperson’shealth and diet. People hunted animals in their natural environment,killed them in a nontorturous way, and did not pump them withchemicals.Because theanimal lived its life innatureand itwaskilledwithouthavingtosuffer,theenergeticqualitiesofthemeatwouldhavebeenpureandclean.

It’salsobeensaidthatvegetarianismhasbeenchosenbymanyontheAyurvedicpathforcenturies.Therearethosewhoviewkillinganimalsin any way, compassionately or not, as a violation of ahimsa,nonviolence. Those who are vegetarians and promote vegetarianismbelievethatmeatisnotneededforthesustenanceofahumanlife,andifpeaceonearthistoprevailthenanimalsmustnotbekilledforfood.

NonviolenceandEatingMeat

Nonviolence, ahimsa, is of utmost importance to the Ayurvediclifestyle(andit’soneofthecoretenetsofayogiclifestyle).Thosewhosupportvegetarianismexplainthatthismeanswecannotkillanimalsforfood.Manyalsosaythatbecauseanimalsaretreatedinhumanelybeforethemeatarrivesatmarketsandgrocerystores,eatingmeatthat’sbeenprocessed this way would not be supported by Ayurvedic specialiststoday.It’salsosaidthatanychemicalsorsufferingtheanimalenduresinitslifeordeathwouldnotbesupportivetoyourbodyormindwhenyouingestit.

Still, there are plenty of Ayurvedic specialists and nutritionists whorecommendhavingmeatinone’sdiet.Ifyouchoosetoeatsomemeatinyourdiet,herearequestionsyoucanask.Thisway,you’llbeinformedaboutwhatyou’rebuyingandeating.

QUESTIONSTOASKABOUTMEAT

Wheredoesyourmeatcomefrom?Howaretheanimalskeptandtreated?Whataretheanimalsfed?Howaretheykilled?Howfreshisthemeatwhenyougetit?

Answering thesequestionswillhelpyoudeterminehowbeneficial itwill be for you to eat the beef, chicken, fish, seafood, etc. Local andorganicfarmsarebecomingmoreandmoreindemand,sohopefullyyoucouldfindonenearyouandgettheanswersyouneedaboutwhatyou’llbeeating.

AlthoughItrulybelievethatavegetariandietisthemosthealthfuldietforhumanbeings,inourculture it isextremelydifficult, if not impossible, tomaintain.Becauseof this, I don’trecommendavegetariandietforchildren.Manyvegetariankidsandadultsdonotmaintainahigh-enoughqualitydiet;theythenbecomeaddictedtosugarfortheirnutritionalenergyinsteadofobtainingenergyfromawell-balancedvegetariandiet.—JohnDouillard

JohnDouillard,inPerfectHealthforKids:TenAyurvedicHealthSecrets

EveryParentMustKnow,warns that itcanbedifficult inourculture togettheproteinthebodyneeds,especiallyduringthewintermonths.Hisadvice for those who want to be vegetarians is to be diligent abouteating well. To do this, eat nuts, seeds, legumes, beans, and wholegrains, making sure to get your needed doses of protein. Douillardsuggestssupplementingthewholefoodswithdairyandalsowhey-basedproteinshakesifyoustillaren’tgettingenoughprotein.

An important question to consider, as you think about your choicewhether to eat meat or not, is what nonviolence means to you. Andwouldyouliketofindwaystogetproteinfromsourcesotherthanmeat?Your Ayurvedic specialist can help and give you support if you havequestions. If you want to be a vegetarian, plenty of information isavailable.Therearemanysourcesofproteinthatarenotmeat.

If you don’t want to give upmeat, when you choose an Ayurvedicspecialist, be sure to pick one who supports that choice. There aredifferent preferences out there, and you’ll want someone who cansupportyourchoices.

MeatasTamasic

Another thing to consider aboutmeat is that it is tamasic. Tamasicqualities are heavy, dull, and lead to illness. Because of the heavyqualityofmeatanditshighlevelofprotein,whenvataisoutofbalance,a person may turn to meat to help get balanced. Turning to a goodsourceofproteincanreallyhelpvatafeelmoreinbalance.Ifyouareavegetarian, try avocadoes. Remember that truly, meat isn’t the onlyoption.

Dairy

When it comes to dairy, as with all foods, talk to your doctors andspecialists.Somepeopleareintolerantofmilk,particularlymilkthathasbeenchemically treatedandprocessed. In termsofelementalqualities,mostdairyproductsarecooling.

VataandDairy

Milk is sattvic, and warmmilk can be especially soothing for vata.Sourcreamandyogurtarejustfineforvata(inmoderation),especiallybecauseoftheirsourtasteandoilyquality.

Eventhoughyoustoredairyintherefrigerator,itwouldbebestforvataifyouwouldallowthedairytocometoroomtemperaturebeforeeatingordrinkingit.So,whetherit’smilkonyourcereal, sourcreamonyourbakedpotato,oryogurtwithgranola,allow thedairy towarmuptoroomtemperaturebeforeyouenjoyit.

Mostdairy isbalancing forvata.Buymilk that is local,organic,andfromahealthycow.Butter,buttermilk,cow’smilk,goat’smilk,cheese,yogurt—allaregoodforcounteringtheeffectsofvata.

KaphaandDairy

Dairy and kaphahave similar qualities, so it’s best for kaphas to bemindfulabouthowmuchdairy theyhave in theirdiet.Kaphascan try

buttermilk because of its lightness in contrast to other forms of dairy,suchashardcheesesandicecream,whicharehighinfat.Kaphascouldalsotrygoat’smilkandalittlebitofgheetosatisfyadairycraving.

Ice cream, because it’s cold and high in fat, will increase kapha. Ifyou’re kapha and you’re really craving ice cream in the summertime,whenit’snotkaphaseason, that’sagreat time(seasonally) tohaveicecream.Rememberthatenjoymentoflifeisveryimportant,andformanypeople ice cream is synonymous with the inauguration of summer. Iftakingicecreamcompletelyoutofyourdietfeelslikedeprivation,don’ttakeitcompletelyout.Also,youcouldtryfrozenyogurt,whichhaslessfat.

PittaandDiary

Whilevataswoulddoallrightwithsaltedbutter,buttermilk,yogurt,sourcream,andhardcheeses,thesedairyproductswouldaggravatethefireinpitta.Otherthanthosedairyproducts,mostdairyisfineforpitta.Apredominantlypittatypemightdoverywellwiththefollowingdairyproducts,inmoderation,inherdiet:

UnsaltedbutterSoftcheeseGoat’smilkCow’smilkGheeCottagecheeseIcecream

Especiallyduringthesummermonthsandwhenthesunishighinthesky, pitta is high in the natural world. Having cool and sweet dairyproducts can help pacify pitta, particularly during the height of pittaseason.

DrinkingAlcohol

Asisthecasewithotherfoodanddrink,youhavetheabilitytoobservehow alcohol affects you. You don’t need a doctor or an Ayurvedicspecialist to tell you how alcohol affects you, personally: it’s usuallyratherobvioushowwellyoutoleratedifferentkindsofalcoholandwhattheeffectsare.Evenso,Ayurvedahaswisdomtoshareaboutdrinkingalcohol.

AlcoholIsTamasic

Alcoholistamasic,whichmeansitisheavy,dulling,andweakensthebody’simmunesystem.Youmayhearpeoplesaytheyturntoalcoholto“numb” their feelings; that is one way of acknowledging alcohol’s“dulling”quality.

Ifyouareaddictedtoalcohol,talktoyourdoctorandyourAyurvedicspecialist.Ayurvedicwisdom has protocols to help with addictions. Your specialist may first recommendpanchakarma, which means “five actions.” For panchakarma, you’ll perform specificactions to prepare your body for eliminating toxins, and then other actionswill help youexpelthetoxinsfromyourbody.

Consumptionoftoomuchalcoholcanleadtomanyimbalances,fromdepressiontofailingorgans.Alcoholisalsoknowntodestroybraincells,reducebonemass,andcauseincontinence.

AlcoholasaMedicinal

In theclassic textsofAyurveda,alcoholwasusedasmedicinal. It isalsoknowntocombatfatigueandtostimulatedigestion.

Herbalwines can still be prepared andused today to help the bodyregainhealthandbalance.SeeDr.DavidFrawley’sAyurvedicHealingforherbal wine recipes, and of course check in with your Ayurvedicspecialist to discuss how certainherbs andwinewill likely affect you.Knowingwhichalocoholicbeveragesandherbsaregoodforyoucanbeaverybeneficialpartofyourhealthylife.

GoodNewsforChocolateLovers

Some chocolate can be good for you, especially raw cacao.Cacao andchocolate aren’t the same thing, so understanding the terms will helpyouunderstandwhatyou’reputtingintoyourbodywhenyoureachforchocolatebliss.

Chocolatecomesfromthecacaobean.Thecacaobeanmaturesinsideapodthatlookslikeafootball,andgrowsintherainforest.Underheavyshade,cacaobeansareharvested.Tomake“chocolate,”peopleprocessthecacaoandaddmilkandsugar.Thismakes thecacaobean intothesmooth,creamycommercialbarsyoubuyatthesupermarket.Becauseoftheaddedingredientsandprocessing,thefinalchocolateproductthatis

mass-produced is verydifferent fromwhatyouwould experience fromeatingrawcacaoorchocolatethatisofveryhighquality(organic,lessprocessed,andcontainingfewerrefinedorartificialaddedingredients).

CacaoandYourHealth

Naked Chocolate by David Wolfe and Shazzie is an indispensibleresource for learning about cacao’s history and itsmany benefits. Thestoryofcacao(includingitsterminhistoryasaformofcurrency!),thewaypeoplemakechocolate,andaselectionofrecipesinthisbookcanhelpyouincorporatecacaointoyourdietinahealthyandexcitingway.

Thecacaobean, like somuch innature, ischockfulofnutrientsandenergy to support thebody. It contains a variety of nutritive elementsincludingcalcium,dopamine, fiber, iron,magnesium,polyphenols,andprotein.

CacaoBringsBliss

According to Wolfe and Shazzie’s research, neuroscientist DanielePiomelli discovered in 1996 that cacao contains the neurotransmitteranandamide.Ananda means “bliss” in Sanskrit, and the word anandacomes up often along the path of yoga and Ayurveda. According toancientyogicphilosophy,youhavea“bliss”body,whichyoucantapinto during practices such as yoga and meditation. Spending timeconnectedtoyourblissbodyishealingandrejuvenatingforyourmindand body. Anandamide is a modern scientific term, derived from theSanskritananda.

Thepharmacologicaleffectsofanandamide indicatethat itmayplayan importantpart inthe regulation of mood, memory, appetite, and pain perception. It may act as the chiefcomponentinthecontrolofcognitionandemotion.Psychologicalexperimentsdemonstratethatanandamidemaybeasimportantasthemorewell-knownneurotransmittersdopamineandserotonin.—DavidWolfeandShazzie

When you eat cacao, you can be sure there is scientific proofexplaining why it helps you feel good, control your appetite, andregulateyourmood.Aswitheverythingelse,ofcourse,itmustbetakeninmoderationandwithmindfulnessforthebesteffects.

KeepDarkChocolateorCacaoinYourBag

If youbuyorganic chocolate that is dark, it doesn’t contain a lot ofaddedmilkandsugar.Darkchocolatehasahighercacaocontent thanmilkchocolate.Thetasteofbothdarkchocolateandrawcacaoismuchdifferentfromthetasteofitsmilky,sugary,highlyprocessedchocolatecounterparts. Because of this, eating dark chocolate is a uniqueexperience.

Cocoa beans and their creation into chocolate have been prized for their health andwellnessbenefitsforhundredsofyears.There’smagicinthispreciousfood:chocolateisinspirationforthesoul.

—JoshuaNeedleman,ChocolateSpringsCafé

When you eat a milk chocolate bar from a supermarket, it can beaddictiveandmaynot satisfyyour craving.Youmayalso feel aquickhighandthenalowdropaftereatingamilkchocolatebar—thatisfromthesugar.Inthegrocerycheckoutline,youcouldfindyourselfgulpingdownabagfulofminichocolatecandiesorwolfingdownacandybarandstillnotfeelasthoughyourcravinghasbeensatisfied.Thishastodo not with the cacao but with the added artificial or refinedingredients.

Cacaopodsgrowontheobromacacaotrees.Theobromameans“foodof thegods.”TheIncas,Mayans,andAztecstreatedcacaoassacred.Theymadedrinkswithit forspecialceremoniesandgaveittotheirwarriorsandnoblemenforstrengtheningandhealing.

Raw cacao and dark chocolate can be very satisfying in only a fewbites.Cacaowhen rawor indark chocolate isn’t thekindof food thatyouwill feelcompelledtokeepshovelingintoyourmouth. It isstrongandsatisfyingintaste,nutrients,andenergy.Ifyoulikechocolate,carryahigh-qualitybarofdarkchocolateorrawcacaonibsinyourbag.Youmayfindthatjustafewbitesdailyoreveryfewdayscouldbejustwhatyouneedfromthecacaobean.

HowChocolateFitsintoanAyurvedicLifestyle

Chocolate iswarm,heavy, andmoist.Becauseof thesequalities, it’sgood for vata, and not so helpful to pitta or kapha. It also containscaffeine,whichisaggravatingtopitta.Atthesametime,cacaoanddarkchocolate can have slightly bitter and astringent tastes, which can bebalancingforpittaandkapha.

HowtoDealwithAllergies

When you suffer from allergies, it’s disruptive to your life, and it’s asignalthatyourbodyisinareactivestate.Whetherit’sfoodallergiesorseasonalallergies,yourAyurvedicspecialistcanworkwithyoutohelpminimize the occurrence of allergies and deal with them when theyoccur.

EatWellforYourType

Oneof thebest thingsyou cando toprevent allergies is to eat in away that keeps your constitution in balance. By keeping yourconstitution in balance, you are keeping your body healthy andsupportingittoperformitspurifyingfunctionswell.Thismeansthatthelymphatic system is doing its job to clear out toxins, your body isdigestingandcirculatingnutrients,andyourelimination iseasefulanddaily(onceortwiceperday,well-formed,aboutthesizeofabanana).Whenyourbody is able to eliminate toxins, bacteria,waste, etc., thentheallergicsymptomseitherdon’tbeginortheyareshort-lived.Eatingrightisaveryimportantstepinthisprocess.

Also, pay attention to which foods cause you to have allergic

symptoms.Whenyounoticethesesymptoms,thinkaboutcuttingoutthefoodsthatcreatethesesymptomsinyou.Allergicreactionscanproduceanyofthesesymptoms:

BloatingstomachandgasHeadacheWheezingSneezingHayfeverColdSinusinfectionAsthmaRashItchingHives

Your Ayuredic specialist will determine if your allergies seem to bevata,pitta,orkaphainnature.Thiswillhelpherdeterminewhichherbsandpurificationmethodstorecommendtohelpyouridthebodyoftheirritantandstrengthenyourimmunity.

Takingtriphalaatnightbeforebedhasamildlaxativeeffect.Itworksforalldoshas.Thiswillsupporteliminationasyouworktoclearthebodyofwhatiscausingyourreaction.

Ifyouarevataorpitta,besurethatyouareusingenoughoilinyour

diet. It’s extremely important to keep your body internally lubricated.You can do this bymaking sure you are using ghee and oils in yourmeals:choosethetypeofoilthatisrightforyourtype.

Otherwaystomakesureyourbodyiswell-lubricatedistouseoilinthenasal passages, practice self-massagedailywithoil before takingashower,andstayhydrated.Drinkplentyofwaterthroughouttheday—don’twaituntilyoufeelthirsty.

Ifyoudrinkplentyofliquidandmakesureyouaretakinginenoughoil,thiswillhelpyourbodystaylubricatedinternally.Self-massagedailywithoil is anotherpractice tobegin.Whenyouadd this toyourdailyroutine,theoilwillpenetratethroughtheskinintotissuesandbone.

WhyKeeptheBodyLubricatedtoFightAllergies?

Ghee or oil in the nasal passages prevents allergens fromnestlingintomucousmembranesinthenose.If mucous membranes get dried out, they produce moremucusasareaction—thiscouldcausetoomuchmucusandlead to congestion, which can then lead to colds, upperrespiratoryinfections,andmoreseriouscomplications.Keeping the body lubricated helps keep the mucousproduction to just the right level. You have mucousmembranes throughout the body. If there’s too muchmucous production (in reaction to dryness), the mucouscan create clogs in your system instead of allowing themucoustoflowfreelyasittriestocarrybacteria,allergens,andothercontaminantsoutofthebody.

Keeping the body moist supports the lymphatic system,whichcarrieswasteandtoxinsoutofthebody.Ifthebodygetsdriedout,thelymphaticsystemcanbecomesluggish.If the lymphatic systembecomes sluggish, toxins build inthebody,andthenthebodybecomesmoresensitive.Thiscanleadtoallergies,colds,viruses,flu,etc.A healthy amount of mucus is needed throughout thedigestivetracttohelpfoodmovethrough.Toolittlemucuswill make the intestines and stomach vulnerable andreactive to acid and spices, and too much mucus willhinderthenecessarypassageoffoodthroughtheintestinesandstomach.

Eliminationofwasteisoneofthemostimportantwaysthatyoustayhealthy.Ifyourbodyisabletomovewasteandcontaminantsoutofthebody effectively and efficiently, that will directly and significantlycontributetoyourhealthandlongevity.Sostayhydrated,useoilsonthebody,andmakesureyourdiethasenoughoilinit.

AreYouDehydrated?

Somesignsofdehydrationare:

HeadachesIrritabilityMusclecrampsFatigueConstipation

Migraine

Drinkingplentyofwatercouldbeenough toameliorateandpreventthesesymptoms.Ofcourse,ifyouarehavinganyconditionsthatarenotnormal,talktoyourdoctorandspecialists.

Thenumberofouncesofwateryoushoulddrinkdailyisyourweight(inpounds)dividedbytwo.Forexample,ifyouweigh140pounds,thenyou should drink 70 ounces of water per day. Ayurveda recommendsthat you sipwarmwater throughout theday rather than gulpdownahuge amount of water a few times a day. When you sip waterthroughout the day, your body can absorb it better. If you drink toomuchatonce,mostofitwilljustrunrightthroughyoursystem.

Thatbeingsaid,it’sstillokaytodrinkanentireglassfirstthinginthemorning, to drink somewaterwith yourmeals, and drink full glasseswhenyouwant to. Justalsobe sure to sip throughout theday for thebestresults.And,alwayschoosewarmorroomtemperaturewater.Coldwater hampers your digestive fire, which helps you digest everythingfrommealstoemotionstoexperiences.

Meditation,Yoga,andBreathwork

Meditation,yoga,andbreathworkforyourtypecanhelpyourhealthallaround.Itcanalsohelpreduceallergies.Allergiestendtobecausedbytoomuchstressonthebody.Stresscancomeintheformofmentalstress,environmentalstress,physicalstress,andacombinationofanyorallofthese.

Stress creates imbalance in the mind and in the body. Regularly

including meditation, yoga, and breathwork into your life can reducestressandthusreduceyourbody’ssensitivitytopollutantsandallergens.SeeAppendixBforalistofguidedCDsthatcanguideyouonapracticespecificallyforyourdosha.

CHAPTER15

NaturalRemedies

Ayurveda has natural remedies for common symptoms. The commonsymptomsareconsideredearlysignsof imbalance,so it’sgreat foryouto prevent them or catch them early. They include seasonal allergies,colds, gas, bloating, headaches, lower back pain, insomnia, andmore.It’salwaysbesttotalktoyourAyurvedicspecialistanddoctorwhenyounoticethesesymptomssoyoucanbothdeterminerootcausesandruleoutmoreseriousconditions.ThefollowingaresomeremediesAyurvedarecommends,andyoucanmakethemeasilyathome.

ForColds

When you notice a cold coming on, start to support your body inclearingoutthemucusandirritants.Besureyouarehydratingyourselfwell, and get extra rest. One way to prevent colds is to keep yourimmune system strong by keeping yourself balanced as best you can.Then youwill either avoid catching colds altogether, orwhen you docatchoneitwillbemucheasiertotreat.

TurmericforColds

Turmeric is an anti-inflammatory thatwill also clear excessmucous(for childrenandadultsalike).Oneway to take turmeric is tomakea

paste of equal parts turmeric and raw honey. Begin by taking onetablespoonof thismixtureeveryhour for the first fewhours,andthenreducethefrequencytoonceabouteveryfourtosixhours.Ifsymptomsdonotimproveafterthefirstday,talktoyourdoctor.

Childrenovertwoyearsofagetypicallycantakethisremedy,too,withasmallerdosage.Thedosageforchildrenshouldbeoneteaspoonatatime.

Youcanalsoaddturmerictoyourdietonaregularbasis,andnotwaituntilyoucatchacold.It’sadeliciousseasoningtoaddtorice,pasta,andvegetablesanytimeofyear.Foramorecomplextaste,mixitwithotherspicestocreateacurrypowder.

GingerforColdsandFlu

Anexcellentingredientforcombatingacoldorfluisginger.Theextramucusyourbodycreatescomesfromexcesskapha,andit’spossiblethatvatawillbe inexcessaswellwhenyouhaveacoldor flu—leading tochillsandpoorappetite.

Dr.Ladwarnsnot to takeaspirinandgingerat thesame time; theyboth thin theblood.Takethematleasttwohoursapartifyouwanttotakethemboth.Becauseofthedangersof improper food, herb, andmedicine combining, get advice from your specialist before

tryingremediesathomethatarenewtoyou.

Gingerishot,pungent,andstimulating,whichisgreatforcounteringtheeffectsoftoomuchkaphaandvata.InAyurvedicHomeRemedies,Dr.Ladgivesasimplerecipeforagingerbrewtotakeseveraltimesadaywhenyouhaveacoldorflu:

GingerBrew

1. Combineginger,cinnamon,andlemongrassintheratio1:1:2,orsubstituteapinchofcardamomforthelemongrass.

2. Steepthismixtureinhotwaterfortenminutes,thenstrain.3. Ifyou’dliketoaddsweetness,usehoney.

Youcanmakeaneven simplerbrewby steepingonly freshlygratedginger in boiling water. After about tenminutes, drink and savor thehealingeffectsofginger.

Steaming

Steaming is a fast and effective way to deal with congestion, sorethroat,andrunnynose.Youcansimplypourboilingwaterintoabowl,thenholdyourheadoverthebowlwithatoweloveryourheadtokeepthesteamin.Closeyoureyesandbreathedeeply.

Spendabouttentofifteenminutesinhalingthesteam.Youcandothisseveraltimesaday.

You can steam with plain water, or add a drop of eucalyptus essential oil or tea treeessential oil to the bowl after you’ve poured the boiling water into it. These herbs arenaturallyantiseptic.Inhalethesteamniceanddeeplyintothesinuses,backofthethroat,andlungs.

ForGas

Gas is commonand is oftendue to excess air in the colon.Whenyouhave gas, allow yourself to release it from the body as flatulence orburping.Gasinthecolonisconsideredanexcessofvata,andholdingitinwillcreatemorevatadisturbanceinthebody.

PacifyVata

Ifyou’refeelingthepainofgasinthecolonoften,andyouhavealotofflatulence,tryavata-pacifyingdiet.Thiswillhelpbringmoistureandheavinessintoyourbody,tobalancethewindsofvata.

Also,when youperformyour daily self-massage,make sure you areoilingyourtorsowell.Gentlymassagetheareaofyourtorsowherethecolonis,bringingyourawarenessandcaretothatareaofthebody,backandfront.

RegulateYourElimination

Sometimes gas builds up in conjunction with constipation, another

sign of vata imbalance. You can regulate your elimination by takingtriphala. Triphala is available in tablets and in powder. Take a tabletwithaglassofwater,orboilateaspoonofthepowderedforminwater.Take triphala before going to bed. It’s a mild herb, suitable for alldoshas,soyoucantakeitregularly,forfourtosixweeks.

AMixturetoTakeafterMeals

Roast cumin, coriander, andajwan seeds, in equalparts.Todo this,roast each typeof seed separately in adrypan.While roasting,whichshouldtakeonetothreeminutes,stirtheseedsoftentopreventburning.Once they are roasted, remove them from the heat.Mix all the seedstogether, and carry the mixture with you throughout your day. Aftereachmeal,putaboutateaspoonofthemixtureinyourmouth,chewitwell,thenwashitdownwithafewmouthfulsofwarmwater.

Anotheroptiontohelpdigestionistomakeagingertea.Youcansiptheteaonanemptystomachordrinkitaboutahalfhourbeforemealstohelpgetthedigestivefiregoing.

ForLowerBackPain

Low back pain can be caused by several factors, emotional aswell asphysical.Certainhomeremediescanhelp,thoughseriousinjuries(likeaslippeddisc)willrequireprofessionalmedicalattentionandsupervision.

RemediesforLowerBackPain

When you have lower back pain, or any back pain, your Ayurvedicspecialistmayrecommendcertainherbstohelprelaxthemuscles.Youalsocanrubmahanarayanoilontheaffectedareaandtakeahotbath,orliedowninacomfortablepositionandtrythisvisualization:

1. Liedowninacomfortableposition.Ifyou’reonyourback,placeapillowortwounderneathyourknees.Ifyou’recurleduponyourside,placeapillowinbetweenyourknees.Seeifthosepillowsmaketheposturemorecomfortable.

2. Envisionthemusclesofthebackrelaxingintothesupportofthefloorbeneathyou.

3. Takedeepnourishingbreaths;oneachinhaleenvisionyourbreathcarryinghealinglife-forceenergytotheentireback,especiallytheareathathurts.

4. Oneachexhale,envisionexhalinganypain,emotionalandphysical.5. Afterseveralroundsofdeepbreaths,returntonormalbreathing.Envisionrelaxingtheentirebody.

Whenyou’rereadytositupafterthisvisualization,situpveryslowly.There’snorush.

Visualizationsareverypowerfulhealingtools.Whenyou’reexperiencinganykindofpaininthebody,visualizehealthandcomfortwhereyoufeelpain.Placeyourhandonthatbodypart,too,ifyoucanreachit.Thevisualizationwillletyourbodyknowyouarerespondingtoits“alarmsignal,”whichiswhatpainis.

Thebenefitsoflearningtorelaxandletgocannotbeoverstated.Yourmindandbodyneedtimetorestore,relax,andrejuvenate.Stressisoftencitedasthecauseofimbalanceandillness.Practicelettingitallgo.

PacifyVata

Because the colon is located in the same region of the body as thelower back, disturbances in vata can cause low back pain. If youexperience lowerbackpain, followavata-pacifyingdiet,keepyourselfwarm, surround yourself with calming friends and family, and createroutinewhenyoucan—attheveryleast,atmealtimesandbedtime.Asyoustarttopacifyvata,youwillhelpsupporttherelaxationoftheback.

KatiBasti

Awonderfully soothingandhealingprocedure,katibasti isused forvarious types of back pain and discomfort from sciatica to herniateddiscs. To do this, you will lie down on your belly, and a trainedpractitionerwillmakeacircularflourdamonyourback.Then,hewillpour warm herbalized oil inside the dam. You will relax for severalminuteswhilethewarm,medicatedoilsinksintoyourskinandintothebody.

ForAcne

Acnecanbe theresultofemotional,hormonal,orbacterialcauses. It’simportanttofindoutwhatthecauseissoitcanbeproperlytreated.By

allaccounts,whatevertherootcause,itsignifiesaggravatedpitta.Pittamovesunder the skinand theneruptsasacne (or rash,hives, eczema,etc.).

PacifyPitta

Followapitta-pacifyingdiet.Also,don’tspendtimeplayingoutsideinextremelyhotweather:ifyouwanttobeoutside,besureit’snotduringthehottest hours of the day. Practice pitta-pacifying yoga,meditation,andbreathwork.

Isthereanherbtotakeforskinbreakouts?YourAyurvedicspecialistmayrecommendneem.Neemisacoolingherb.Yourspecialistwillrecommendhowitcanbeusedtopicallyontheskinandalsotakeninternally.

PutYourMindonSomethingElse

Ifyouworryandstressaboutyouracne, it likelywillnotdisappear.Thekeyistorelaxandpacifypittaasoftenasyoucaninyourlife.So,ifyou start tobecomeworriedorunhappy, try to turnyour attention tosomethingthatiscalmingandrelaxinginyourlife.Whenyoudothinkofyourskin,imagineitasclear,andthentakeyourmindoffit.Takeawalkoutsideor listen to somemusic thatyouenjoy.Learning to relaxand calm themind and bodywill be effective, whereas continuing tothinkabouttheacnewillaggravateit.

ForInsomnia

Thereareanumberofremediesyoucantrytohelpwithtroublefallingasleep and staying asleep. One thing to start doing is to avoidstimluatingactivitesstartingatleastonehourbeforebed.Thatmeansnotelevision,nocomputer,andnooverlystimulatingreadingmaterial.Dorelaxing activities, such as listening to soothing music, reading booksthat aren’t disturbing, or listening to a yoganidraCD.You can take awarmbath,doaself-massage,orsitoutsideandlookatthestars.

SoothingDrinks

Makeyourselfacupofwarmmilk.Addspicetoit,suchasateaspoonofturmeric,ateaspoonofnutmeg,andateaspoonofcinnamon.Add½tablespoonofghee,andyou’vegotyourselfasoothingbedtimedrink.

Ifyoudon’t likemilk,youcanalsoenjoyacupofchamomileteaorpeppermintteabeforebed.

Whenyouprepareyourselfacalmingdrinkbeforebed,keepyourattentiononenjoyingthebeverageandnoticingthequietofnighttime.Allowyourselftosinkintothepeacefulnessofthenightandthewarmthofthedrink.Slowlytakesips,andnoticehowitmakesyoufeel.Don’twatchtelevisionordostimulatingactivities:thatcounteractstheeffect.

OiltheFeet

A self-massage before bed is a relaxing way to transition from an

activemindtoabodyreadyforrest.It’sespeciallyeffectivetomassageyour feet with oil, slowly, rhythmically, and with mindfulness. Takeyourtimeasyouruboilintothesolesandheelsofyourfeet.Payspecialattentiontothetoes.Winddownwiththisnourishingbedtimeritual.

ForNosebleeds

According to Dr. Lad, nosebleeds are considered pitta. To balance theheat,usecoolingremediestoeffectivelystopanosebleed.Therecanbemanycauses,andaswithallsymptoms,ifsomesimpleremediesdonothelp, youmust see a doctor.Whilemanynosebleeds can be simple tostop because they are fromdryness in the nasal passages, allergies, orstress, some nosebleeds can be caused by more serious conditions. Ifaftertryingseveralremediesthenosebleeddoesn’tstop,seeadoctor.

IfYouHaveaNosebleed,Relax

Oneofthemost importantthingsyoucando,especiallywhiledoingtheserecommendedrememdies, is relax.Nosebleedscanbeaggravatedby stress. Stand or sit up (lying down can causemore bleeding), andrelax. Breathe deep into the belly to help encourage the relaxationresponse.Relax.

UseColdWater

To stop a nosebleed, itwill help to cool the nose and cool yourselfinternallytobalancepitta.Trythesemethods.

1. Drinkaglassofcoolwater.2. Rinseacleanwashclothincoolwater,anduseitasacompressfortheforeheadandnose.

3. Verygentlyblowthenosetogetoutanyobstructionthatmaybecausingthenosebleed,thenplaceacubeofice(wrappedinatowel)onthesideofthenosethatisbleeding.

Each of these options is very cooling, so even just doing one willusuallystopanosebleed.

OtherRemediestoTry

Ifcoolingthenoseandbodyisn’tenoughtostopthenosebleed,pinchthe nose for a fewmoments.Don’t tilt your head back, just pinch thenose.Usuallyafterthreetofiveminutesthebleedingwillstop.

Gheetotherescueagain!Gheeishemostatic;itstopsbleeding.Warmupsomegheeandputafewdropsintothenoseifothermethodsaren’tworking.Youcanalsoputsomegheeonacottonswabandcarefullyswabinsidethenostrils.Begentle;youdon’tneedtocausemoreirritationinthenose.

Pomegranateandcranberry juices canalso stopnosebleeds.Youcanbothdrinkthejuiceandputafewdropsintothenosetostopbleeding.

PreventNosebleeds—KeeptheNoseMoist

Afteryou’vestoppedthenosebleed,doyouwhatyoucantopreventnosebleeds by keeping yourself well-hydrated and making sure theroomsinyourhomeandinyourofficehaveenoughhumidity(usingahotwaterhumidifier).Also,ifyouuseanetipoteachdayoratleastoilyour nasal passages each day, this will help keep the nasal passagesclear,clean,andlubricated.

Monitoring your stress levels will also help. Before bedtime, eachnight,takeatleastfivetotenminutestojustpauseanddonothing.Justsit still and consciously relax the body. To do this you can try thisexercise:

Five-MinuteRelaxationBeforeBed

1. Situprightattheedgeofthebed,orinthebed,ifthisiscomfortableforyou.Iflyingdownismorecomfortable,doso.Donotgostraighttosleep.

2. Asyouaresittingorlyingdown,closeyoureyes.Feeltheheavinessoftheeyelids;noticehowclosingtheeyeshelpsyoushutoutthedistractionsoftheday.

3. Noticeyourbreath,takeafewdeepbreathsinandlongexhalesout.Then,returntonormalbreathing.

4. Gentlygiveyourselfasoothingfacemassage.Inaslowandmethodicalway,rubawaytensionfromyourforehead,yourtemples,yourjawline,andthenanypartofyourbodythatneedssomeattention.

Whenyou’refinished,slowlyslideintothebedforsleeping.Moveataslowpace;encouragearestfultransitionfromusingyoursensesallday.

Keepingyourselfrelaxedandhydratedcouldbeallyouneedtopreventfuturenosebleeds.

ForIndigestion

Indigestion can be caused bymany factors. So talk to your Ayurvedicspecialistanddeterminewhatiscausingitforyou.Onceyougettotheroot of the indigestion, you will be able to prevent it. You and yourspecialistwillbeabletodetermineifyouareexperiencingvata,pitta,orkapha indigestion. Talking with her and dealing with the doshicimbalancewillhavelong-termeffects,whichisbetterthandealingwithindigestiononlywhenithappens.

HelpingDigestionwithGinger

Onceyouare feeling indigestion, it is likelycausedby lowdigestivefire.Drinkingacupofgingerteaahalfhourbeforemealsisagreatwayto stoke the digestive fire. If you initiate your digestive fire this waybeforeeating,youhelpyourbodypreparetodigestfood.

Whenyouareexperiencing indigestion,don’teat if youaren’thungry.Giveyour systemsometimetoworkoutwhat’sgoingon,andrelaxasbestyoucan.AccordingtoAyurvedait’salwaysbestnottoeatifyouaren’thungry.

Anotherwaytotakegingeristosimplychewfreshginger.Cutathin

sliceofginger,andchewonit.Allowthetasteandthejuicetoprepareyourbodyfordigestion.

PeppermintforBellyache

Peppermint can be very soothing to the gut, especially if you’reexperiencing acidity in the digestive tract. Make peppermint tea byboilingwaterandpouringitoverlooseleafpeppermint.Allowittosteepfortenminutes.Sipslowlyandbecomeawareofthearomaandthetasteofthepeppermintasitgoestothesitetorelieveyourdiscomfort.

SoothingtheBellywithYourHealingHands

Ifyouareexperiencingpainwithindigestion,giveyourbellyagentleandcomfortingmassage.Rubyourbellyinaclockwisemotion,goinguptherightsideofthebody,acrossthetopwherethecolonis,anddowntheleftside.Repeatthis forseveralrounds.Asyoudothis, inhaleandexhaledeeply,bringingsoothingenergytoyourdigestivetract.

Afterdoingthisinthefront,placeyourhandonyourlowerback—theothersideofwhereyourdigestiveorgansreside.Sendhealingenergyforseveralbreathsthroughthebacksideofyourbody.

ToBrightenYourMood

There are many things in life that can contribute to making you feeldown.Everyone’slifeisfullofwaves:timeswhentheridefeelssmoothandtimeswhentheridefeelschoppy.Oneofthebestthingsyoucando

foryouroverallhealth is to learnwaystosupportyourselfsothatyoucanfeelasenseofcalmandcontentmentmoreoften,eveninthemidstof many waves. Of course, seek guidance from your doctors andAyurvedicspecialistssotheycanhelpyoudealwithyourspecificneeds,especiallyifyouarenoticingyourmoodisoftenlowandit’shardtofeelcontentoratease.

FoodasLoveandComfort

Sometimes the phrase “comfort food” is thought of as bad for one’shealth.OftenintheUnitedStates,“comfortfood”seemstobethoughtofastheoppositeto“healthyfood.”Thisisnotnecessarilytrue.

Insteadofcuttingoutwhatyouthinkofascomfortfood,canyouviewmorefoodsascomfortfood?Canyoubegintoseeanythingyouputintoyour body as meant to be comforting, nourishing, and worth smilingabout?There’snothingwrongwitheatingandfeelingcomfortedbythefoodyoueat,whenyoueatwell.Eatingcanboostyourmoodandmakeyoufeelbetter.Eatingwellmakesiteasierforyoutoseelifeclearly,beinthepresentmoment,andthinkofwaystodealwithlife’schallenges.According to Ayurveda, when you eat right for your type and in therightamount,foodismedicine.Itgivesyoumentalandphysicalenergy,andthiswillhelpstabilizemoodswings.Evenwhenyoueatfoodsthatcauseimbalance,enjoythatfood,too,asyoueatit.Itwillmakeiteasiertodigestfoodwellwhenyouenjoyeating.

Thehealthywaytobegintoseefoodascomfortistofindoutwhatisright for your body, by talking to your doctors and your Ayurvedicspecialist. Learn what you need to do to change eating habits if

necessary. For example, you could be addicted to sugar, so you mayhavetocutbackonthatforawhile.Intheshortrun,youmightmissthesugar because of its quick highs, but very soon you will get used toreceivingyourenergyinahealthier,longer-lastingway.Sugarhighsareshort-livedandleadtoahostofhealthproblems.Natural,wholefoodswill give you great amounts of energy, and that energywill last—youjusthavetotryit.

Also, hydrate yourself with warm water throughout the day, andcontrolyourportionsize.Thenyouwillfindthateatingwhatyouneedwillmakeyoufeelverywell.Ifyouhavebeeneatingpoorlyforawhile,itmighttakesometimetogetyourbodyontrack,andonceyoudo,youwill be able tobrightenyourmoodbyeatingwell.This supports yourhealthandmoodintheshortandlongrun.

FeelBalanced,Graceful,andatEase

Sometimes a mood brightener doesn’t have to be somethingstimulating.ShiftingyourenergyfromabitgloomyoralittlefrustratedcanbeassimpleasacalmingyogapostureknownasCranePose.Whenyoupracticethispose,youincreaseyourfocus,strength,balance,grace,andlightness.Youalsogetbloodmovinginthebody,whichwillreallyhelpyourmoodifyou’vebeensittingforawhile.

CRANEPOSE

1. Comeintostanding,andholdontothebackofachairifyouneedtoforbalance.

2. Feelyourfeetrootingintotheearth.Engagethelegmuscles,and

feelyourspineelongateasyouimaginethecrownofyourheadliftingtowardtheceiling.

3. Exhale,andshiftyourweightontotheleftleg;noticehowsolidandsturdythatlegis.

4. Inhale,engagetheabdomenmuscles,andlifttherightfootoffthefloorwiththekneebentata90-degreeangle.Keepthepelvisparalleltotheground.Ifyoucan’tcomfortablyliftyourleg90degrees,donotpushit.Simplyliftitashighasyoucan,notpast90degrees.Or,restyourfootonablockortelephonebooks.

5. Breathenormally,andfixyourgazeonapointinfrontofyou.Keepyourgazesteadyandsoft.

6. Bringyourawarenesstothestrengthoftheleftleg,thesoftnessofyourgaze,andthejoyofbalancinglikeacrane.

7. Liftyourarmsouttothesides,perpendiculartothebodyatshoulderheight,withelbowsandwristsslightlybent.Breatheinandoutforseveralbreaths.

8. Replacetherightfootontheground.

After doing Crane Pose, notice how you feel. Do you notice adifferenceinonesideofthebodyortheother?AfterpausingtonoticetheeffectsofCranePose,dotheposeontheotherside.

WhenyoudoCranePose,belightaboutit.Itisn’tacontest.Ifyoucan’tstaybalanced,it’sokay.Ifit’snoteasythefirsttimeorsecondtime,it’sokay;itwillgeteasier.Thegoalistopracticecomingtotheposewitheaseandlightnessofspirit.And,withtime,yourbalancewilllikelyincrease,andyou’llbeabletodotheposewithmoreeaseandlightness.

Crane Pose is something you and your children can do together.Increase the imagery when you do it. Talk about seeing the wateraroundyou,thecolorsofthesunriseinfrontyou,etc.

MoveThatBody!

If amore stimulating shift of energy is what you need, bringmoredance intoyour life.Therearesomanyways tobringdance intoyourlifeeitherwithaguidedCDorDVD,attendingaclass,orjustlisteningtomusicandmovingaroundtheroom.Thereisn’tarightorwrongwaytodance:letthemusicbeyourbody’sguide.

If you aren’t used to dancing or letting the music inform yourmovement,trythis.Whenyouturnonthemusic,evenifit’sfast-paced,closeyoureyesandpause.Waitafewmomentstolettherhythmofthebeatandthesoundsaffectyourbody;youdon’thavetothinkaboutit.And, then, after severalmoments, allow yourself tomove in anywayyoulike.Thebodyknowswhatitneeds;itwillinformyou.Again,doitwith a light attitude—there’s no one judging you. Smile as your bodyflowsthroughspace,andallowyourmoodtoshift.

GetMovingwithYourChildren

Children can use the above tips just as adults can. Include yourchildreninhealth-affirmingexercises;thisteachesthemhabitsthattheywill have for their entire lives. For example, when you need to winddownbeforebed,includeyourchildren—teachthemtowinddown,too.Modelthebehaviortothem,evenattimeswhentheydon’twanttoor

won’t cooperate.When you prioritizewinding down, theywill notice.Even if they don’t respond right away, your actions will make animpression.

The same goes for doing yoga poses to take a pause in your day ordancingaroundtheroomforstressreliefandplayfulness.Takingbreaksisnotafrivolouspractice.Thereistimeforfocus,andthereistimeforplay. The mind and body need breaks for restoration and properfunctioning.Letyourchildrenseeyouandjoinyouincreatingthatsenseofbalanceinlife.

OtherRemediesfromYourSpecialist

Ayurveda has natural remedies for many other common and chronicconditions, from tummy aches to headaches, menstrual cramps toprostateconcerns.Whateveryouaregoingthrough,youcantalktoyourspecialist about. Although you can use natural foods and herbs tosupportyourhealingprocess,it’sbesttodothisundertheguidanceofatrainedprofessional.Youcanworktogethertodeterminetheunderlyingcauses and then decide how best to proceed inways thatwill aim topacifywhatneedstobepacifiedwithoutaggravatingsomethingelse.

HerbsCanInteractwithMedication

OneofthemostconvenientthingsaboutAyurvedaisthatyouwillusenatural herbs and foods as remedies, without side effects. It’s stillessential totalktoyourspecialistaboutyourconditionsandnottrytoguesswhattotake.YourAyurvedicspecialistwillhaveknowledgethat

you may not have about how potent certain herbs are and how theyinteractwithspecificmedications.

YouAreUnique,andYourRemedyWillBeUnique

It’s also important to talk to your specialist because each person isunique:yourlife,yourconstitution,andyourdietareuniquetoyou.Inorder to treat underlying causes of symptoms that show up as colds,bellyaches, muscle pain, etc., you and your specialist will talk aboutyourcurrentandpastlifestyleandhealth.

Whenyou researchvata,pitta,andkaphaand learnabout theelements inyou,youaregettingagreatfoundationalunderstandingabouthealthandwellness.Youarealsogainingacommon language that youcanusewithyourAyurvedicspecialist tounderstandyourmind and body. It’s important not to get overconfident with the information, however,withouttalkingtoaspecialist.

Seeing a specialist will help you learn what is unique about you.Besidesthequalitiesthatyounoticeofhowthedoshasareshowingupin you, there aremany other factors, such as your health history andhowwellyouaredigestingyourfood,thatyourspecialistwilltakeintoconsideration when she determines what you can do for your health.WhileAyurvedaisself-empowering,it’salsoessentialforyoutotalktosomeonewithknowledge, training, andexperience in this sciencewhocan help you get into balance and really feel the benefits of perfecthealth.

CHAPTER16

ActivitiesandHealingTherapiestoCreateBalance

Inadditiontopreparingandenjoyingfoodthatisbalancingforyouandmakingsupportivelifestylechoices,therearemorewaystosupportyourmind,body,andenergyflow.Ayurvedicbodywork,theuseofgems,andchakra healing are ancient and evolving modalities to bring you intobalance.What’s so special about these therapies is that you can bookthemwitha trainedpractitioner.So,you liedownandrelaxwhile thespecialisttakescareofyou.(Ifyouprefer,youcanalsodothishealingworkonyourself.)

TheImportanceofCreatingEnergeticBalance

According to Ayurveda, you need energy flowing in a balanced waythroughyourbodyandmind.Theproperamountofenergyflowallowsyourbraintothinkclearly,yourbodytodigestandeliminateefficiently,andyourhearttofeelmoreconnectedtothewisdomoftheuniverse.

MindfulnessforBalance

Mindfulnessreferstobringingyourawarenesstothepresentmoment.Itmeanspayingattentiontowhatyou’redoing,howyou’redoingit,andwhat’sgoingonaroundyouineachmoment.Whenyou’reinthepresent

moment, you can enjoy the peace of being “right here, right now,”where regrets about past events or concerns about future possibilitieswon’tcauseyoustress.

When your awareness is on the presentmoment, you can dealwithwhatcomesupmoreeffectively,andyourphysicalbodycanrelaxandperformitsvital functions.Otherwise,whenyouarestressedout,yourbodygoesintofight-or-flightmode(alsocalledasympatheticresponse):yourbreathbecomesshallow,yourheartrateincreases,andmanyother“emergency”responsesaretriggeredinthebody.Thisobstructsthefreeand natural flow of energy in the body. So, you want to engage aparasympathetic response (also called a relaxation response). Keepingyourmindatpeacethroughmindfulnessisonetechniquethatwillhelp.

WhyBeMindful?

When you’re being mindful, you are able to enjoy, appreciate, andbenefitfromwhat’sgoingoninyourlifeinavividway.Itmeansyou’renotprimarily living in thepastor in the future.Timecanactually feelstretched when you live this way, and you will more thoroughlyexperiencelife.Forexample,whenyoumindfullyeat—whenyouchewslowly,savorthetastes,andpayattentiontothefactthatyouareeating—youwill feel fullaftereating less thanyouwouldeat ifyouweren’tbeing mindful, your body will be more powerfully affected by theexperience of eating, and you’ll likely remember later in the day thatyou’veeaten.

Beingmindful alsomeans checking inwith yourself to see howyouaredoing.Whenyoudon’tcheckinwithyourselfandpayattentionto

yourmental,emotional,andphysicalstates,youcanunknowinglystartaccumulatingmental,emotional,andenergeticdebris.Whenyoudon’tdigestitandclearitout,thenitthrowsyouoffbalance.Thelongeryouareoutofbalanceand themoredebrisyouholdon to, themoreyouroverall health becomes compromised.According toAyurveda, physicalsymptomsareoftenaresultofwhatyouexperienceinlifeandhowyoudigestitenergetically,mentally,andphysically.

AMindfulnessExercise

Therearemanywaystopracticemindfulness.Themoreyoupracticebeingmindful,themoreoftenyouwillstarttolivethatway,sometimeswithoutconsciouslythinkingaboutdoingit.Here’sanexerciseyoucandoasoftenasyoulike.

DAILYMINDFULNESSEXERCISE

1. Whenyoucanremember,atanypointinyourday,stopwhatyouaredoingforamoment.

2. Withyoureyescloseddeepenyourbreath,andsendyourawarenesstothevariouspartsofyourbodystartingwiththetopofyourheadandmovingdownwardtothefeet.

3. Asyousendawarenesstoeachbodypart,inhaleandimaginesendingpranatothatbodypart.Exhale,andimaginereleasingstress.

4. Afteryou’vebroughtyourawarenessdowntothefeet,noticeifanywhereinthebodyyoufeeldiscomfort.Makesmallmovementsofthebodytoreleasetensionandstiffness.

5. Finally,takeafewverydeepinhalationsandexhalations.Onthefinalexhale,bringasmallsmiletoyourlips.

6. Openyoureyesandtakeanothermomenttoappreciatethatsmallbreak.

You can take mindfulness breaks like this throughout your day;however, you don’t have to take a break to practicemindfulness. Youcan bring mindfulness to any activity. It simply means being presentwithwhat is and being intentional about what you’re doing. Itmightsound simple, and in fact it’s surprising how often the mind isn’t onwhat’shappeningrightinthepresentmoment.

NoticingImbalanceEarly

Whenyou’rebeingmindful inyour life,you’remuchmoreawareofwhat’sgoingon.Thismeansthatyou’llalsobepronetonoticingsignsofimbalance early. The sooner you notice imbalance, the easier it is foryou to bring yourself into a healthy state again. If imbalance persists,yourphysicalsymptomswillgetworse.Forexample,ifyouignoreacolditcanturnintobronchitisorpneumonia,andthefurtheralongitgoes,themoreharmitdoestoyourbody.Beingmindfulallowsyoutonoticewhat’sgoingonwithyouandyourenvironment.

NourishingBodywork

Bodywork is an important part of Ayurvedic healthy living. Thetreatments facilitate the flow of energy, blood, and lymph throughout

thebody.Theyalsobalancethedoshas,andeachhasadditionalbenefitsdepending on what you need. Some types of treatments and oils willstimulateenergy;otherswillprimarilycalmthenervoussystem.

Abyanghaistheapplicationofoiltoyourentirebody.TheAyurvedic bodyworker warms oil infused with herbs,specifically selected for you. Then she applies the oil toyour body in away that supports physical and energeticcirculation, loosens toxins, and relaxes themind. It’s alsocalledAbyanghawhenyougiveyourselfanAyurvedicoilmassage.Abyangha-Garshana includes a silk-glove massage beforetheAbyanghatreatment.Thesilk-glovemassagecleanstheskin and stimulates circulation before the oil sinks in tonourishyourbody.Vishesh isa treatmentofoil infusedwithherbsapplied tothe body in rapid, rhythmic movements. This helpsfacilitateenergetic,arterial,andlymphaticflowthroughoutthebody.Shirodhara is a steady stream of warm, herbalized oilpouredontotheforehead,balancingandcalmingthemind.

OftenAyurvedicbodyworkerswill combine treatments.Forexample,youcouldrequestAbyangha-Shirodhara.

Ayurvedicbodyworkishealingforbothgiverandreceiver.Intoday’sstress-filledworld, many people are affected by anxiety or ungroundedness, two commonsymptoms of excess vata. The use of warm, herbalized oil is wonderfullygroundingandnurturing forvata.Duringanabhyanga,youarenourished from

headtotoewithflowing,repetitivemassagestrokesthatcalmthenervoussystem.Itisnosurprisethatsneha,thewordforoilinSanskrit,alsomeans“love.”Ifindmyselfsinkingintoaquiet,peacefulstateasIgivethemassage,especiallyifIsaymantraswitheachstroke.Afterthesession,thereceiverisnolongerrestless,andwill commonly have sparkling eyes and a noticeable glow in her face. Shewilloften comment that she “hasnotbeen so relaxed ina long time,”whichmeansthat the bodywork has served its purpose! —Sadie Cunningham, Ayurvedicmassagetherapist,KripaluCenterforYoga&Health

Tofindatrainedpractitionernearyou,lookforAyurvedicspecialistsinyourareawhocandothebodyworkorwhocanrecommendwheretohave it done. Also, some spas and retreat centers are now offeringAyurvedic treatments, chakra balancing, and other therapies thatbalanceyourenergyandsupportthebody.

UnderstandingtheChakras

Chakrasimplymeans“wheel”or“disc,”andthesevenmajorchakrasinyourbodyarespinningenergywheelswhereenergypathwaysconverge.Youhaveotherchakrasinthebodyandbeyondthebodyinyourenergyfield. The ancient rishis discovered that by meditating on the sevenmajor chakras in ascending order, they could awaken and movekundalini energy through their physical and energetic bodies. It wasthrough this type of meditation that they would reach liberation orenlightenment.

ChakraTheory’sEvolution

OnethingthatchakratheoryhasincommonwithAyurvedaisthatitevolvesastimeschange.OneoftheimportantattributesofAyurvedais

that as it embraces new knowledge it retains its ancient wisdom.Ayurveda has always been about observing what’s happening in thenaturalworldandhowhumanbeingsareapartofthenaturalorder,andasimportantnewdiscoveriescomeabout,Ayurvedaadaptsandremainsauthentic and deeply rooted in ancient wisdom. For example, anAyurvedic doctor may be trained in both Western medicine andAyurvedasothatshecanusethemascomplementary.

Thesecretsofchakrameditationwerepassedonorallyforanunknownnumberofyearsbefore theywere put intowriting. The first knownwritten account of chakra theory is inSanskrit,fromtheyear1577.In1919,SirJohnWoodroffe(penname,ArthurAvalon)wasthefirsttopublishanEnglishtranslationofthatSanskrittext,inSerpentPower.

Chakra theory isalsoanancientbodyofknowledge thatgrowswithmore research, contemplation, and observation. Chakra theory hasexpanded significantly in the past few centuries, revealingmore abouthowthechakrastieintospecificpsychologicalandbiologicalprocesses.

HowBalancingChakrasBalancesYou

Beginningthousandsofyearsago,rishisandtheirstudentsmeditatedon the seven chakras as a path to clearing karma and reachingenlightenment.Chakra theory came to theWest in the early twentiethcentury, and soon after, the first translation of chakra theory wasavailable. Theosophists took great interest. They began experimenting

anddiscoveringhowthechakrasareconnectedtobiologicalprocesses.Theirdiscoveries further illuminate theconnectionbetweenhowfreelyenergyflowsinthebodyandhowhealthyandyouthfulapersonis.

Inthetwentiethcentury,interestinhowthechakrasaffectaperson’spsychologyhasbeenexpoundedgreatlyandwithgreateruditionbyAnodeaJudith,whohaswrittenbooksandproducedabeautifullyanimatedDVDonthechakras.

Whenthechakrasarebalanced,itmeansthatenergyisflowinginthebodyinawaythatisneithertoofastnortooslow.Itmeansthatyouarefiringonallcylinders.Yourmindandbodyarebeingfedwithjusttherightamountoflife-forceenergy,orprana,tokeepyoufunctioningwithoptimumclarity,ease,contentment,andfocus.

Whenanyofthechakrasisoutofbalance,it’sspinningtoosluggishlyortooquickly.Whataffectsthechakras’abilitytofunctionarethesamefactorsthataffectyouroverallhealth:yourlifestyle,youremotionalandmentalstate,andhowyou’retreatingyourphysicalbodythroughdiet,movement, and stress management. Your health has a symbioticrelationshipwiththehealthofthechakras.Ifyouarefeelingunbalanceditcanthrowthemoffbalance,andiftheyareoutofbalanceitwillcauseyoutobeoffbalance.

ChakrasandtheElements

Thechakraseachhaveasteminthespine,andtheyflowerout into

thebody.Inthefollowingtable,youwillseethenameofeachchakra,itsgeneralplacementthatyoucanuseforbeginningvisualizations,andtheelementthatit’slinkedto.

CHAKRASANDTHEELEMENTS

Chakra Placement Element

Root perineum earth

Svadhistana sacrum water

Manipura solarplexus fire

Anahata heart air

Visuddha throat ether

Ajna thirdeye mind

Sahasrara crownofthehead consciousness

Identifyingchakrasinthiswaywiththeelements,youcangetasenseofhowtheyareconnectedtothedoshas.

ChakrasandtheDoshas

Usetheelementsas theunifying factorbetweenthechakrasandthedoshastohelpyouunderstandhowtousechakrahealingtobalancethedoshas.

For example, if you’re feeling ungrounded that is a sign of vataimbalance. So, youwant to bring energy to the chakras thatwill helpyou feel grounded. The first chakra is of the earth element; it isgrounding. The second chakra is ofwater,which is also balancing for

vata.Thethirdchakra is fire,heating.So, ifyou’re feelingexcessvata,youneedtobringmoreenergytothoselowerchakrastohelpyoufeelgrounded.

AyurvedicpsychologybalancesVata,Pitta,andKaphainthebodyandincreasesSattvainthemindtoharmonizelowerchakrafunctionsandcreatethefoundationfortheopeningoftheirhigherpotential.Tejashelpsopen the lowerchakrasandcorresponds toKundalini.Ojasaidsintheunfoldmentofthehigherchakrasoftheheadandthirdeye.Pranaallowstheheart(air)chakratoopen.—Dr.DavidFrawley,AyurvedaandtheMind

Pitta can be related to the solar plexus chakra and third eye (fire,intellect, and connection to wisdom). With pitta as predominant, youmay feel disconnected from the subtle, profound energies associatedwiththeheartandthroatchakras.Whenitcomestothesechakras,youwillbeagoodpublicspeakerandadvocate,butperhapsyouwillhavetroublewith true connection and good, comfortable communication inpersonalandintimaterelationships.

Kaphaenergycanbe linked to the rootandsacral chakras. Ifyou’repredominantly kapha, you may not have a strong manipura chakra,whichwill affect your digestive fire aswell as your self-esteem. Bringsomeofthatenergyupfromtherootandsacralchakrastoenergizethemanipuraandhigherchakras.

SimpleChakraHealingExercise

There are several resources available to learn various simple,engaging,andpracticalchakrahealingmethodsthatyoucandoinyourown home, with your children, or by yourself. Here is one simplemethodforbringingenergytothevariouschakras.

Visualizing the color associated with each chakra is one way toenergize that chakra. The colors typically affect chakras with thispairing.

RootchakraandthecolorredSacralchakraandthecolororangeSolarplexuschakraandthecoloryellowHeartchakraandthecolorgreenThroatchakraandthecolorblueThirdeyechakraandthecolorindigoCrownchakraandthecolorswhite,purple,orgold

The order of these colors corresponds to the colors of the visiblerainbowfrombottomtotop.Whenyouwouldliketobringenergytoaparticularchakra,envision thecorrespondingcolorglowingbrightly intheareaofthatchakra.Trythisvisualization:

1. Sitwithyoursittingbonesrootedintothechairorearth.2. Elongatethespinesoyouaresittingupstraightandthecrownofyourheadispointingtowardtheceiling.

3. Relaxthejaw,relaxthearms,relaxthebelly.4. Deepenyourinhalationsandexhalations.5. Onaninhaleenvisiondrawingthecolorredinthroughyournostrilsandwaydowndeepintotheperineum.

6. Ontheexhale,exhaleslowly,imagininganymuddycolorleavingthebody.

7. Repeatthistwomoretimes,envisioningthecolorredgoingintotheregionoftheperineum.

8. Dothisvisualizationateachchakra,withitscorrespondingcolor.Inhalethatcolordeepintotheappropriatearea,andexhaleanyunwantedenergy.

9. Whenyougettothecrownchakra,onyourfinalexhale,returntonormalbreathing.

10. Breathenormallyforafewmoments,noticingtheeffectsofthevisualization.Then,openyoureyes.

Thisisavisualizationyoucandoforallthechakras.Evenifitseemsthat just one chakra is out of balance, it is always helpful to giveattentiontoeachchakrabecauseallchakrasdoaffecteachother.

This isagreatactivity todowithchildren, inpartners.Haveyourchild lieontheground,faceuporfacedown.Holdyourhandafewinchesawayfromthechild’sbodyandvisualizesending red energy into the root chakra. Then,move your handup towhere the sacralchakra is located,andvisualizesendingorange light.Continue thisup thebody,and tellthechildtoenvisionthecolorsenteringherbodyateachlocationsoshecanparticipate.

Thereare somanyways to supportyour chakras, and learning fromsomeonewho has been trained and practices chakra healing can helpyou along your chakra healing journey. Also, a trained healer will beable to notice things about your chakras that youmay not be able to

notice until you have more practice. See Appendix B for additionalresourcesonhealingthechakras.

UsingGemsforHealing

Ayurvedic wisdom teaches about healing properties in gems. Thefollowing are general guidelines about gems. In general, it’s importantforyoutotalktosomeonewhoiswell-trainedinthisaspectofAyurvedafor themost effective advice aboutwhatwould bemost supportive toyou.Whenyoutalktoaspecialist,hecanhelpmakesureyouchoosetheright gems, that you wear them on the appropriate finger (or as anecklace),andthatyouchooseanappropriatesetting.

TheHealingPowerofGems

Likeallthingsofnature,gemscarryenergy.Gemtherapyisenergetictherapy—energy from the gem interacts with your energy field. Gemshelpsupportyouwithenergythatyouneedwhereyouaredeficient.

Manygemswillabsorb theenergyaround them, so it’s important tocleanse your gems before you use them or wear them. After they arecleansed,theyarerestoredwiththeirownhealingenergy,andanyotherenergytheymayhavepickeduphasbeenwashedaway.

Tocleanseagemthat isnotwater-soluble, findaspringoranothertypeofnaturalwatersource.Bringyourgemtothenaturalwatersource,andrinseitunderthefreshwaterfora

fewmoments.Pullthegemoutofthewater,andstateyourhealingintentions.

Each gem has energy that heals a particular aspect of you. See thefollowingtable,showinghowAyurvedacategorizesthegems.

GEMSANDTHEIRHEALINGPOWER

Gem Uses

Diamond imagination,love

Emerald perception,discernment

Pearl mentalcalm,serenity

RedCoral vitality

Ruby self-esteem

Sapphire(blue) independence,patience

Sapphire(yellow) wisdom,creativity

Forlessexpensiveversionsoftheabovegemstry:

ClearquartzfordiamondJadeforemeraldMoonstoneforpearlGarnetforrubyLapislazuliforbluesapphireCitrineforyellowsapphire

Thereareothergems, too,withadditionalhealingproperties.Forasmanyconditionsasthehumanbodycanexhibit,therearegemstohelp.Yourspecialistinvedicastrology,jyotish,willbeabletoguideyou.

GemsandAstrology

Because the planet Earth is in relationship with other planets andinfluencedbytheseenergeticrelationships,soiseachperson.Therefore,it may come as no surprise that there is a branch of astrology inAyurveda.

InVedicastrology,gemsarecorrelatedtotheplanetsandusedtobalancetheirinfluencesin the treatment of physical, mental, and spiritual disorders. Gem therapy is the mainmethodofastrologicaltreatment.Gemsarewornexternallyasringsorpendants.—Dr.DavidFrawley,AyurvedaandtheMind

Accordingtovedicastrology,youwouldwearthegemsthatyouneedtocreatebalanceandharmonywithinyouaccording toyourenergeticrelationshiptotheenergyoftheconfigurationoftheplanets.

Gems can also be used because of how they affect doshas in you.Based on the energies of the planets, certain gems will balance oraggravate certain doshas. For example, blue sapphire calms vata andkapha,andopalcalmspitta.

Asidefromwearinggems,youcanalsomakewaterinfusedwiththeirhealingenergy.Todo this,placea flawlessgem in clear, springwaterovernight.Thenextday,sipthewatertoreceivethebenefits.Thewaterwillbeenergizedwiththehealingqualitiesofthatgem.Thisisagreatwaytoreceiveenergyfromgems, inthemeantime,beforetalkingtoaspecialistformorespecificadvicethatispersonalizedforyou.

MarmaTherapy

Marmasaresensitiveenergeticzonesinandonthebody.Marmameans“vulnerable”or“sensitive.”Youcanusemarmatherapytofacilitatetheflowofpranaortostoptheflowofpranaatparticularsitesonthebody.In other words, you can focus on marma points to heal a person’sailments, and you could use them to end a person’s life. The marmapointsaretaughttostudentsofmartialarts(forself-defense),andtheyaretaughttostudentsofAyurvedaandyogaaspowerfulsitesthatcansetinmotiondeephealing.

WhereAreMarmas?

The major Ayurvedic texts list 51 marma regions and 107 marmapoints. (The number of points is greater than the number of regionsbecausesomeregionshavemorethanonepoint,andalsotoreachsomeregions there is a point on the back of the body and the front of thebody.) Marmas cover the entire body, and many Ayurvedic teachersrecognizemorethan107marmapoints.

Aremarmapointsthesameasacupuncturepoints?Marma points are like acupuncture points in that they both are places where you canfacilitatedeephealing.However,theydon’tcorrelateexactlyinlocationorinnumber.Also,marmas can be larger than acupuncture points, and the therapies move energy in adifferent way—in Ayurveda marmas are usually worked on during bodywork/massagesessions,notwithneedles.

The ancient texts list specific places where you can find marmasthroughout the body, but remember that Ayurveda acknowledgeseveryoneasanindividual.Theexactlocationofmarmaswillbedifferent(at least slightly) foreachperson.Whensendinghealingenergy to thebody,thepranawillfinditswayintotheplaceswherepranaisverylow.Just as water flows where there is space, prana flows to where it’sneeded.Thepointslistedinthetextbooksareusefulasaguide,apointofdepartureandunderstanding.Theinteractionbetweenthehealerandthepatientwillrevealwherethemostsensitivespotsareforthatperson.

MarmasandtheDoshas

Marmatherapycanbeused foralldoshasandcantreatavarietyofimbalances that are associatedwith particular doshas. For vata dosha,marmatherapycanhavemanybalancingeffects,including:

RelievingpaininbonesandjointsCalminganxietyPromotingsleepRelievingconstipation

Forpittadosha,again,therearemanybenefits,whichinclude:

CalmingangerReducingacidityinthesmallintestineCleansingtheblood

Marmatherapycanrelievekaphasymptoms,including:

IncreasingmentalandphysicalenergyClearingmucusStimulatingweightloss

AllAyurvedictherapiesbenefitfromtheknowledgeofmarmatherapybecause it works directly with prana in the body. Using the marmapointscorrectly,youcanincreaseordecreaseheatinthebody,aswellasaddresslong-termanddegenerativedisease.

Youcanalsouseknowledgeofmarmapointstounderstandyourownenergybody. Itcanhelpyou inyouryogapracticeandwithyourself-massage.Onethoroughguideforlearningtheplacementofthemarmasand how to work with them is Ayurveda and Marma Therapy by Dr.DavidFrawley,Dr.SubhashRanade,andDr.AvinashLele.

Mudras

Another very effective and creative way to move energy through thebodyistousehandmudras,orposturesforthehands.Thiscanalsobepracticedwith children because it’s fun to hold the hands in differentpositionsandenvisiontheenergyflowingthroughthebody.

Youdon’thavetobesittingtousemudras.Youcanstand,walk,orevendancewhileyouholdyourhandsinspecificpostures.Bringingjoyandcreativitytoenergetichealingmakesitaspecialadditiontoyourdayratherthansomethingyoufeelyouhavetodo.

Eachmudraisusedforaparticularpurpose.Thewayyouholdyourhands activates different marmas and also directs energy to differentpartsofthebody.

HandMudraforInnerHarmony

InherbookMudras:YogainyourHands,GertrudHirschiexplainshowtodoavarietyofmudras.Thisposture,Matangi, is for innerharmonyandrulership.

MATANGIMUDRA

1. Bringthepalmsofthehandstogether.2. Withfingersandpalmstouching,spreadthefingers.3. Foldthefingersoftherightandlefthandallthewaydownsoyouinterlacethefingers.

4. Withthefingersofthehandsinterlacedandfoldeddown,extendthetwomiddlefingersup,andallowthemtopressagainsteachother.

5. Holdforseveralbreaths,thenreleasetheposture.

According toHirschi, you shoulddo this posture as neededor threetimesperday for fourminutes.Thismudrabringsbalance to thesolarplexus,totheheart,andtotheprocessofdigestion.AllofthesebenefitsenhanceyourAyurvediclifestyle.

In addition, this mudra stimulates the earth element, which is anelementofkapha.So,itwillhelpgroundvataandpittaandbringsomeextrasupporttokapha.Allofthedoshascanusethepranicsupportthat

this mudra sends to the regions of the body and to the process ofdigestion.

HandMudratoHelpEnergyFlowinJoints

Joint pain is often called “chronic” and can especially affect thosewithvata imbalance.Havingamudra thatyoucanpractice isaneasyoptiontohelpenergy flow.Youdohave tobediligentwith it.Hirschirecommends holding this posture four times a day for fifteenminuteseachtime.Shealsorecommendsthatifthereisillness,youshouldholdthemudratwiceaslong,sixtimesperday.

MUDRATORELIEVEJOINTPAIN

1. Opentherighthand,andtouchthethumbtotheringfinger.2. Openthelefthandandtouchthethumbtothemiddlefinger.3. Holdbothhandslikethis,andbreathenormally.Envisionandenjoythehealingflowofenergy.

Mudras, like other yoga poses and other forms of energetic healing,may take some time to work. Sometimes you’ll feel immediate relief,othertimesyoumaynot.Someofthebenefitsofdoingmudras(ratherthantakingover-the-counterorprescriptiondrugs)isthatmudrasareallnatural, there are no side effects, you will not become physicallydependentonthem,andtheyarefree!

CHAPTER17

RecipesforBreakfast

PumpkinPancakes

SummerVegetableFrittata

Kitchari

CacaoMorningBliss

PumpkinPancakes

Thisrecipeisgoodforbalancingvataandpitta,anditwillincreasekapha.

INGREDIENTS|SERVES41½cupsorganicmilk2eggs1(15-ounce)canorganicpumpkinpuree4tablespoonsvegetableoil½cupmaplesyrup2cupsall-purposeflour2teaspoonsbakingpowder1teaspoonbakingsodaMixtureof:1teaspoongroundcinnamon,1teaspoongroundnutmeg,1teaspoongroundginger,¼teaspoongroundclove½teaspoonsalt4tablespoonsorganicbutter

1. Inalargemixingbowl,beatmilkandeggstogetherwell.2. Addpumpkinpuree,oil,andmaplesyrup.3. Inaseparatebowl,combineallthedryingredients.4. Stirintothepumpkinmixture.Ifit’stoothick,addalittlebitofmilkatatime,untilitbecomesthedesiredconsistency.

5. Melt1tablespoonofbutteronalargecast-ironskilletuntilitstartstosmoke.

6. Pourabout½cupbatterforeachpancakeontotheskillet.7. Cookovermediumheatuntilbubblesformontopofthepancake,thenflipthepancakeandbrownitontheotherside.

8. Keeppancakestothesideandwarmwhileyoucooktheotherpancakes.

9. Beforeserving,topwithbutterandmaplesyrup.(Youcanalsodustthemwithpowderedsugarand/orcinnamon.)

SummerVegetableFrittata

Youcanaddanyvegetablesyou’dliketoforthisfrittata.It’sbesttochoosethevegetablesthatareinseason.

INGREDIENTS|SERVES43clovesgarlic,minced1leekcleanedwell,diced2tablespoonsoliveoil1teaspoonItalianseasoningmix1teaspooncrushedrosemaryleaves1poundofamixtureoffreshbroccoli,cauliflower,zucchini,spinach,yellowandredpeppers4largeorganiceggs1cupgratedcheese(whateveryourpreference,suchasSwissorCheddar)2tablespoonsgratedParmesancheeseSaltandpepper,totaste

MakingChangesDependingonYourConsitutionForvata,usegheeinsteadofoliveoilforsautéingthevegetables,andbesuretoreallycookthevegetableswell.Also,pickyourcheesebasedonyourdosha.Mostdairyisgoodforvata,softcheesesarebestforpitta,andkaphascoulddoallrightwithgoat’scheese.Goat’scheesewouldbeagreatchoiceifyou’reservingtopeoplewithavarietyofconstitutions.

1. Ina10-inchheavyskillet,sautégarlicandleeksinoliveoilovermediumheatuntiltheystarttobrown.

2. Addtheseasoningsandvegetables.Sautéuntiltender,about5minutes.

3. Whisktheeggswithatablespoonofcoldwateruntiltheyolksandwhitesarecombined.

4. Poureggmixtureevenlyovervegetablesintheskillet.5. Sprinklecheesesevenlyoverthetop.6. Reduceheattolow.Coverandcontinuecookinguntileggsareset,approximately3to5minutes.

7. Cutintowedges,andserve.Addsaltandpepper,totaste.

Kitchari

KitchariisatraditionalAyurvedicdishthatcanbemadeinaverybasicway(suchasthisrecipedemonstrates).Youcanalsoaddvegetablestothedish,

choosingvegetablesthatwillbringbalancetoyourconstitution.

INGREDIENTS|SERVES4–64tablespoonsghee3teaspoonseachofturmeric,cumin,andcoriander5cupswater1cupbasmatirice1cupmungdahl2bayleavesSaltandpepper,totaste

KitchariIsEasytoDigestKitchariisveryeasyonthedigestivesystem.It’swell-cookedandfullofgrains,protein,andanti-inflammatoryspices.It’saperfectmealtoeatifyouwanttogiveyoursystemarest.Therearemanyvariationsofkitchari,andaversionisusedasthemainsustenanceforsomeonedoingpanchakarma—theextended,supervisedprocessofdetoxifyingthebodyatitsdeepestlevels.

1. Rinsemungdahlandrice.2. Inalargepot,meltthegheeandaddturmeric,cumin,andcoriander.Stirfor2minutesuntilfragrant.

3. Stirinmungdahlandmixverywell.4. Carefullypour5cupsofwateroverthemixtureandbringtoaboil.5. Taketheheatdowntoasimmer,andsimmerlightlycoveredforahalfhour.

6. Addtherice,bayleaves,andaddmoreboilingwaterifnecessary.Cooktheentiremixtureuntilthericeisdone,aboutanotherhalfhour.

7. Whenthericeissoft,thekitchariisdone.Serve,andaddextragheeforcalmingvataand/orsaltandpepper,totaste.

CacaoMorningBliss

Thiscacaodrinkisgreatforbreakfastoranytimeofdayforasnack.Notice,too,there’snorefinedsugar,nogluten,andnodairy.

INGREDIENTS|SERVES22cupsfreshspringwater1½tablespoonscacao(notcocoa)powder1bananaHandfuloffreshblueberries1teaspoonhoney½teaspooncinnamon

Cacao’sFortifyingPropertiesHernanCortesconqueredwhatisnowMexicoCityin1521,andthepreviousrulerwasaconfirmedloverofchocolate.Corteshimselfwrote,“Thedivinedrinkwhichbuildsupresistanceandfightsfatigue.Acupofthispreciousdrinkpermitsamantowalkforawholedaywithoutfood.”

1. Blendallingredientstogetherinablender.

2. Pourinto2glasses,andenjoy.

CHAPTER18

MainCoursesforLunchandDinner

SobaNoodlesandSun-DriedTomatoes

LunchBurrito

GourmetSquash

IndianChickpeas

SimplyBakedSalmon

WildRicePecanPilaf

AsparagusRisotto

Hijiki,withTofu,Carrots,andOnions

PestoPizzaonSproutedTortilla

SobaNoodlesandSun-DriedTomatoes

Ifyoubuysun-driedtomatoesthataredehydrated,rehydratethemforthisrecipe.Todothis,pourboilingwateroverthem,cover,andletthemsitfor5

to10minutes.

INGREDIENTS|SERVES41(8-ounce)packofsobanoodles1onion,chopped2tablespoonsoliveoil3clovesgarlic,minced10sun-driedtomatoes,sliced½cupofblackolives,chopped½bunchofkale,rinsed½bunchofchard,rinsed

2cupsfreshspinach,rinsedOliveoil,goatcheese,salt,andpepper,totaste

GreatDishforAllDoshasSobanoodlesaregreatforkaphabecausetheyare100percentbuckwheat,whichishot,light,anddry.Generally,vataswouldn’tdowellwiththesenoodles,butthisrecipehasotheringredientstobalancevata,includingoliveoil,garlic,blackolives,andgoatcheese.Pittaswilldowellwiththebalanceforthemthatincludeskale,olives,onion,andoliveoil.

1. Boilenoughwatertocooksobanoodlesandpouroversun-driedtomatoesiftheyneedtoberehydrated.

2. Cookthesobanoodlesasdirectedonthepackage.3. Whilenoodlesarecooking,sautéonionsintheoliveoiluntiltheonionsaretransluscent.

4. Totheonions,addgarlic,sun-driedtomatoes,andblackolives.Sautéfor5minutes.

5. Addkale,chard,andspinachtotheothervegetables.Coverandsteamuntilthegreensarewilted.Uncoverandremovefromheat.

6. Oncenoodlesaredone,strain;thenmixallthecookedingredientstogether.

7. Tosswitholiveoil,goatcheese,salt,andpepper,totaste.

LunchBurrito

Insteadofusingbrownriceinthisrecipe,youcanuseanygrainofyourchoice.Tryquinoaorwhitericeforvariations.Youcanalsochoosetoaddbeansortofuforalegumeorchickenifyou’dlikemeat.Insteadofbroccoli,

youcansubstitutekaleorchard.

INGREDIENTS|SERVES22wholewheatorricetortillasYourdressingofchoice(balsamicvinegardressing,mustard,orspicypeanutsauce)2cupscookedbrownrice1cupbroccolicutintobite-sizedpieces2mediumcarrots,shredded½cucumber,chopped1½cupsbeansprouts1cuptoastedwalnutsGoatcheese,optionalSaltandpepper,totaste

MakeItVataPacifyingTomakeitevenbetterforvata,cooktheingredients(exceptthecucumber)beforeputtingthemintheburrito,andseewhatyouthinkofcoatingthetortillawithgheeoragroundingdressingbeforeaddingthefilling.

1. Warmtortillasintheovenortoasterovenforafewmomentsuntiltheyaresoft.

2. Layeachtortillaflatonaplate.Spreaddressingonthetortilla.3. Wraptherice,vegetables,walnuts,andgoatcheeseinthetortilla.Saltandpepper,totaste.

GourmetSquash

Youcangarnishthetopofthesquashwiththesquashseeds.Roasttheseedsinoliveoilonaseparatebakingdishwhilethesquashisbaking,andasthe

finalstep,sprinkletheseedsontop.

INGREDIENTS|SERVES21acornsquash,cutinhalf3tablespoonsgheeorbutter1/2abunchkale2cupscookedgrain(rice,quinoa,ormillet)1/2cupnaturallysweetenedorunsweetenedcranberries1smallgoatcheeselog

TurnThisIntoaDessertThisrecipeisanourishingmeal.Forasweetandsimplevariation,asindessert,changeitup.Afteryouremovetheseedsfromthesquashandcoattheinsidesofthesquashwithghee,sprinklecinnamononthesquash.Bakethesquashthesameway,andwhenyoutakeitout,you’llhaveasweetdessert.Drizzlehoneyonit,too,topacifyvatainthecoldwintermonths.

1. Preheattheovento375°F.2. Removetheseedsfromtheacornsquash,andputtheseedsaside.Coattheinsideofthesquashhalveswithgheeorbutter.Placethesquashhalvesfaceupinthebakingpaninabout½inchofwater.Cookuntilthesquashissoftandtheedgesarebrown.Thiswilltakeabout45minutes.

3. Whilethesquashisbaking,sautéthekaleingheeoroliveoiluntilit’swilted.Addriceandcranberriesandcontinuetosautéfor2minutes.

4. Stuffsquashwiththericemixture,addsomegoatcheeseontop,andbakeforanother10minutes.

IndianChickpeas

Thiscanbeservedoveryourfavoritegrain,withgreens,orasfillingforalunchburrito.

INGREDIENTS|SERVES22tablespoonsghee,oliveoil,orbutter1mediumonion,chopped3clovesgarlic(optional)1teaspoonofeach:cumin,coriander,andcardamom1tablespooncuminseeds2cupschickpeas3freshtomatoesor1(14.5-ounce)cantomatoes,dicedSalt,totaste

1. Placetheghee,oliveoil,orbutterinalargeskilletovermediumheat,addonions,andsautéuntiltheyaretranslucent.Addgarlicandspicesandcontinuetosautéfor3minutes.

2. Addchickpeasandtomatoes.Stir,andletsimmerfor15to20minutes.

3. Addsalttotaste.

SimplyBakedSalmon

Salmonisparticularlygoodforvatatypes.Tamarihelpsbalancevataandpitta,butit’snotthebestforkapha.Thegarlic,lime,andscallionwillbe

beneficialforkapha.

INGREDIENTS|SERVES2–42⁄3cuptamari2teaspoonstoastedsesameoil2tablespoonsgratedgingerJuiceof1lime4garliccloves,minced4scallions,finelychopped2–3poundsfreshwaterAlaskansockeyesalmonfilet¼cupwater

1. Combinetamari,sesameoil,ginger,lime,garlic,andscallionsinabowltomakeamarinade.

2. Placethesalmoninashallowbakingdish,andpourthemarinadeoverit.Refrigeratefor2–3hours.

3. Preheatovento375°F.4. Placesalmonincoveredglassbakingdish.Addwatersofishcansteam.

5. Placethesalmonintheovenandbaketoyourliking,about20–25

minutesoruntiljustopaqueinthecenter(thesalmonwillcontinuetocookwhenyouremoveitfromtheoven).

WildRicePecanPilaf

Thisdishcanbeservedonitsownasamaincoursewithvegetablesontheside,oritcanbeservedasasidedishtoamaincourse(suchastheSimply

BakedSalmon).

INGREDIENTS|SERVES41½cupsbrownbasmatirice½cupwildrice4cupswater2tablespoonsgheeoroliveoil1clovegarlic,minced1mediumcarrot,diced2stalksofcelery,diced3–5scallions,diced1teaspoonfreshrosemary1teaspoonfreshthymeSaltandpepper,totaste1⁄3cuproastedpecans

1. Rinserice.Coverricewithwaterina1:2ratio.Add1tablespoongheeoroliveoil.Bringthericetoaboil;thencoverandsimmeruntilthericeisdone,approximately35minutes.Checkonthericeoccasionallytomakesurethereisenoughwater;donotstir.

2. Whilericeiscooking,sautéthegarlic,carrots,andceleryfor5minutesintheremainingtablespoonofgheeoroliveoil.Thenaddthescallions,rosemary,andthyme.Sautéfor3to5moreminutes.

3. Addthismixturetothericeafterthericeiscooked.

4. Addsaltandpepper,totaste.5. Addroastedpecans,andserve.

AsparagusRisotto

Insteadofusingorganicbutterforthisrecipe,youcanuseghee.

INGREDIENTS|SERVES2ASAMAINCOURSE,4ASASIDEDISH1poundthinasparagus4tablespoonsorganicbutter4largegarliccloves,minced1medium-sizedleek,cleanedandchoppedfine1cupArboriorice,rinsed3½cupsorganicchickenbroth1tablespoonlemonjuice½cupfreshlygratedParmesancheeseSaltandpepper,totaste

1. Breakoffanddiscardanytoughendsfromasparagus.Cutasparagusintothirds.

2. Blanchasparagusinboilingwaterfor3minutes,thenrunundercoldwatertostopcooking.Drain.

3. Melt3tablespoonsbutterinheavysaucepan.Addgarlicandleeks,cookinguntiltranslucent.

4. Addriceandcookovermediumheat,stirringcontinuouslyuntilkernelsglistenandarecoatedwithbutter.

5. Addchickenbroth,about½cupatatime.Stirconstantly,addingmoreliquidwhentheprevious½cupisabsorbed.Thisshouldtakeabout20minutes.Riceshouldbealittlefirmbutstilltender.

6. Addlemonjuiceandasparagus.Stirandcookanother2minutes.7. Removefromheat.StirinremainingbutterandParmesancheese.

Addsaltandpepper,totaste.

Hijiki,withTofu,Carrots,andOnions

Hijiki,whenrinsedlikethis,decreasesvataandhasaneutraleffectonpittaandkapha.

INGREDIENTS|SERVES4–6¾cupdriedhijiki½poundblockofmediumorhardtofu4tablespoonssesameoil1carrot,quarteredlengthwisethencutintoquarteredrounds1onion,diced2cupsvegetablebroth3tablespoonstamari

What’sSoGreataboutHijiki?Hijikiwon’taggravateanyofthedoshas,andit’sagoodsourceofcalcium,iron,andmagnesium.It’saseavegetablethatgoeswellwhenpairedwithlandvegetables,especiallycarrots.

1. Soakhijikiinalargebowlofwaterforaboutanhour.Itwillswelltoabout5timesitsoriginalvolume.Drainwell;rinseuntilwaterrunsclean.Setaside.

2. Cuttofuinto1-inchslicesandfryin3tablespoonssesameoiluntillightlybrownedonbothsides.Cube.Setaside.

3. Sautécarrotsandonioninremainingtablespoonofsesameoiluntilsoft.

4. Addwell-drainedhijikiandtofutocarrotandonionmixture.5. Addbrothandtamari.Bringtoaboil.Simmeroverlowheatuntilhijikiistender—about20to30minutes,addingalittlewaterifneeded.

6. Serveasasidedishormaincourse.

PestoPizzaonSproutedTortilla

Thisrecipecanbeusedasamealorasasnackbecausethecrustisthinandlight.Toturnitintoamoresubstantialmeal,addmoretoppings,suchas

morevegetables,chicken,orcheese.

INGREDIENTS|SERVES22cupsfreshbasil,lightlypacked3mediumclovesgarlic¼cupextra-virginoliveoil1⁄3cupwalnuts½cupfreshlygratedParmesancheese2Ezekielbrandsproutedtortillas2cupsfreshspinach

1. Preheatovenortoasterovento400°F.2. Rinsebasilandpeelgarlic.3. Chopgarlicinafoodprocessorwithsomeoftheoliveoil.4. Addwalnutsandsomemoreoftheoliveoiltothefoodprocessor;blend.

5. Addthebasilandmoreoftheoliveoil;blend.6. AddtheParmesancheeseandmoreoliveoil;blend.7. Slowlykeepaddingoliveoilandblendinguntilbasilisasmoothpaste.Setaside.

8. Brushbothsidesofatortillawitholiveoil.Placetortillaonlightlygreasedbakingsheet.

9. Spreadalayerofthepestoonthetortilla.Rinsethespinachandtearitintobite-sizedpieces.Tossthespinachinoliveoil,andplaceitontopofthepizza.

10. Bakeinovenfor5minutesoruntiltheedgesaregoldenbrownandcurledup.

11. Removethepizzafromtheoven,andallowittocoolforafewmoments.

CHAPTER19

SideDishesandSauces

RootVeggieBake

Hummus

LemonDillPotatoes

GingerLentilSpread

PeanutSauce

RootVeggieBake

Youcanvarythespicesforthisrecipe.Forexample,youcantryanItaliantwist,anIndiantwist,orjustusesaltandpepper.Evenwithjustsaltand

pepper,thesevegetableshavetheirowndeliciousflavors.

INGREDIENTS|SERVES41largeparsnip3mediumcarrots8smallredpotatotes2yams1mediumonion8clovesofgarlic,peeledOliveoil,tolightlycoatvegetablesFreshrosemary,choppedSaltandpepper,totaste

TailorIttoYourConstitutionTomakethisheavyandoilyforvata,addahelpingofgheetothevegetablesaftertheyarebaked.Besuretoaddpeppertohelpstimulatedigestionforvataandkaphatypes.Forpitta,inparticular,goeasyonthe

saltandgarlic.Sincethegarlicwillbeinwholecloves,apittatypecanavoidthemalltogether.

1. Preheattheovento375°F.2. Cutthevegetablesintobite-sizedpieces;leavethegarliccloveswhole.

3. Placeallthevegetablesintoabowl,drizzlethemwitholiveoil,addfreshrosemary,andgentlymixuntilthevegetablesarecoatedwithoil.

4. Placethevegetablesinbakingdish,cover,andbakeintheovenforabout45minutes.

5. Stirthevegetablesperiodicallytopreventstickingandtomakesuretheyarecookedonallsides.

6. Whentheonionsarebrownandtheothervegetablesaresoft,removefromoven.Addsaltandpepper,totaste.

Hummus

Thisisafastandeasyrecipe,andhummuscanbeusedasasidedishorinsidealunchburrito.It’sgreattoserveasanappetizerorafternoonsnack,

too.

INGREDIENTS|SERVES42cupsdriedchickpeas,soakedovernight,thenboiledinwateruntilsoft1cuptahini6garliccloves,minced1teaspooncumin5tablespoonslemonjuice3tablespoonsoliveoil1cupwater

1. Combineallingredientsinafoodprocessorexceptwaterandoliveoil.

2. Addtheoliveoil.3. Addwaterlittlebylittleuntilthehummusreachesthedesiredconsistency.Youmaynotusethewholecup.

4. Servewarmorcold.

LemonDillPotatoes

Thisrecipeisalsogoodasavariationontypicalmashedpotatorecipes.Afterboilingthepotatoes,mashthem.Thenaddtheotheringredients,totaste.

INGREDIENTS|SERVES48cupspotatoes,cubedFreshdill,totaste4tablespoonsfreshlysqueezedlemonjuiceSeasalt,totaste

HowThisSupportsYourConstitutionWhitepotatoesarenotthebestchoiceforvata,thoughtheyworkforpittaandkapha(ifnotsweet).Thelemonisanicebalanceforvata.Evenifyouservethesepotatoestosomeonewithavataconstitution,youcanbalancethemealwithmoresupportivefoodsforvata.

1. Boilpotatoesuntilsoft,approximately30minutes.2. Strainpotatoesandplacetheminabowl.3. Gentlytossthedillinwiththepotatoes.4. Drizzlelemonjuiceontop,andlightlymix.5. Addsalt,totaste.

GingerLentilSpread

Thisspreadcanbeeateninawrapwithaddedvegetables.Itcanbespreadonpitachipsoronvegetablesforasatisfyingsnack.

INGREDIENTS|SERVES4½tablespoongratedginger3–5mushrooms,sliced2scallions,sliced2tablespoonsoliveoil1tablespoonmustard2cupscookedlentils¼cupwaterSeasaltandpepper,totaste

1. Sautétheginger,mushrooms,andscallionsinoliveoilfor5minutes.

2. Placethoseingredientsandtheremainingingredientsinafoodprocessor.

3. Blenduntilsmooth.

PeanutSauce

Optionaladditionstogowiththisrecipearechilipepper,garlic,orginger,totaste.

INGREDIENTS|MAKESABOUT½CUPOFSAUCE¼cuppeanutbutter1tablespoontamari1tablespoonbrownricevinegar1tablespoonmaplesyrup¼cupwater

1. Withaspoonmixallingredientsinasmallpot.2. Warmthemixtureandserveorleaveitintherefrigeratorovernighttothicken.

CHAPTER20

SnacksandDesserts

FunDessertCrispies

OatmealChocolateCookies

ThePerfectPecans

Sudha’sHeavenlyHalvaTreats

TofuCheesecake

DigestiveChew

FunDessertCrispies

Whenmeltingthechocolate,ifyoumeltitinapot,stirtheentiretimetopreventitfromstickingandburning.Otherwise,useadoubleboiler.

INGREDIENTS|SERVES124cupsorganicpuffedrice1cupshreddedunsweetenedcoconut¾cupmeltedorganicunsweetenedchocolate4tablespoonsalmondbutterMaplesyrup,tosweeten

1. Mixpuffedriceandcoconutinalargebowl.2. Addmeltedchocolate,almondbutter,andmaplesyruptothepuffedricemix,andcombine.

3. Ifconsistencyistoodry,addafewdropsofwaterorunsweetened

almondmilk.4. Adjustmaplesyruptotaste.5. Spoonmixtureintoglassbakingdish.6. Refrigeratefor2–4hours.

OatmealChocolateCookies

Forthistastyrecipe,ifyoucannotfindgrain-sweetenedchocolatechips,youcansubstitutewhateverkindofchocolatechipyou’dlike.Semisweetiswhat’s

typicallyusedforchocolatechipcookies.

INGREDIENTS|MAKES1DOZENCOOKIES1½cupsrolledoats1cupwholewheatpastryflour¼teaspoonseasalt½cupmaplesyrup1⁄3cupcold-pressedorganicsunfloweroilormelted,unsaltedorganicbutter,orghee1teaspoonvanillaextract1⁄3cupchoppedwalnutsorpecans1⁄3cupgrain-sweetenedchocolatechips

PouringLoveIntoFoodSometimesbakingcookiesisoneoftheeasiestwaystoinfusefoodwithlove.Usuallyyou’rebakingcookiesforsomeoneelseorforaspecialoccasion,andtheloveeasilyflows.Rememberthatputtingthatkindofenergyintothefoodyoucookisalwaysbeneficialwhetherit’scookiesorkale.

1. Preheatovento350°F.2. Combineoats,flour,andsaltinabowl;setaside.3. Inaseparatebowl,mixmaplesyrup,oil(orbutterorghee),andvanilla.

4. Addwetingredientstodry,andmixwell.5. Stirinnutsandchocolatechips.

6. Withmoisthands,formdoughintoballsandflattenslightly.7. Placeonalightlyoiledorlinedcookiesheet.8. Bakeonthemiddlerackfor15–20minutesuntilgoldenontheedges.Keepaneyeonthebakingtimesothechipsdon’tburn.

ThePerfectPecans

Thispecanrecipemakespecanssodeliciousthatyoucantakethemasagiftwhenyougotoafriend’shousefordinner.Theytasteperfectontheirown,

andtheyaregreatonsaladsasaspecialcrunchytreat.

INGREDIENTS|SERVES6–81eggwhite1teaspoonwater5cupsofwholepecans½cupsugar1teaspooncinnamon¼teaspoonsalt

1. Preheatovento225°F.2. Inalargebowl,beattheeggwhiteandwateruntilfoamy.3. Addthepecanstotheeggwhite,andmixuntilthepecansarecoated.

4. Inaseparatebowl,mixsugar,cinnamon,andsalt.5. Coatthepecanswiththedrymixture.6. Spreadthecoatedpecansonlightlygreasedcookiesheets.7. Bakefor1hour,stirringoccasionally;besurenottoburnthepecans.

8. Afterbaking,allowthepecanstocooltoroomtemperature.

Sudha’sHeavenlyHalvaTreats

Thisoneissuretobecomeafamilyfavorite.It’ssoquickandsimpletomake,thekidswillbeeagertohelp.Thisrecipedecreasesvataandincreasespitta

andkapha.

INGREDIENTS|SERVES8¾cuptablespoonswhole,rawsesameseeds½cupsesametahini¼cuphoney½teaspooncinnamon¼teaspoonsalt

1. Dry-roastsesameseedsoverlowheatuntillightlybrowned.Thenletthemcool.

2. Grind8tablespoonsoftheseedswithasurabachimortarandpestleorinablender.

3. Inamediumbowl,combinethetahini,honey,andcinnamon.4. Addthegroundseedstothetahinimixtureandstiruntilthemixgetsverythick;addmorecrushedseedsifyouwantathickerconsistency.

5. Formthemixtureintosmallballsabout1inchindiameter.6. Combinethesaltandremaining2tablespoonsofwholesesameseedsinashallowdish.

7. Rolltheballsinthesesameseedmixuntilcovered.8. Letsitafewminutes,thenserve.Thesehalvaballscanalsobemadeaheadoftimeandkeptintherefrigeratorforacoolersnack.

TofuCheesecake

Addyourfavoriteseasonalfruitsorberriestothisrecipeformorenutritionalvalue,color,texture,andprana.

INGREDIENTS|MAKES1(9-INCH)CHEESECAKE2(12-ounce)packagesextrafirmtofu,drainedandcubed1cupwhitesugar1teaspoonvanillaextract¼teaspoonsalt¼cupvegetableoil2tablespoonslemonjuice1(9-inch)preparedgrahamcrackercrust

ChooseFreshBerriesGetfreshfoodseverytimeyoucan.Fresh,wholefoodshavechetana,whichisSanskritfor“nature’sintelligence.”Foodsthatareripewithnature’sintelligenceareeasiertodigestandhavemoretoofferthebodyandmindthanfoodthathasbeenfrozen,processed,orchemicallyenhanced.Freshfoodsarealivewithchetanaandprana,whichyourbodyneedstothrive.

1. Inablenderorfoodprocessor,combinetofu,sugar,vanilla,salt,vegetableoil,andlemonjuice.

2. Blendingredientsuntilsmooth,thenpourintopiecrust.3. Bakeat350°Funtilcenterisslightlybrown,about20minutes.4. Removefromoventocool.5. Placeinrefrigeratoruntilchilled.

DigestiveChew

Carrythisaroundinyourbagorpurse,andchewitaftermealstohelpwithdigestion.It’sespeciallyhelpfulafterheavymeals.

INGREDIENTS|MAKESENOUGHTOLASTABOUT1MONTH1⁄8cupcuminseeds¼cupfennelseeds2teaspoonsdillseed(optional)¼cupsesameseeds

SupportDigestionInsufficientagni(digestivefire)canshowupasgas,burping,difficultywakinginthemorning,constipation,andbodyodor.Commonwaysyoumayinhibitfireareovereating,grazing,anddrinkingtoomuchwateratmeals.Tofostergooddigestion,eatsmaller,simplermeals.Sipwarmwaterthroughoutthedaywithlemonorlime.Also,tryadigestivechewafteryourmeals.

1. Dryroasttheseedsindividuallyinaskillet.Stirthemasyouroastthemfor1–3minutes,releasingtheiraromas.

2. Mixthemtogetherafterthey’vebeendryroasted.3. Chewabout½tablespoonafteryourmainmeal.

APPENDIXA

Glossary

Abhyanga:herbalized-oilmassage

Ahimsa:nonviolence

Allopathicmedicine:traditionalWesternmedicine

Ama:undigestedsubstances

Anamayakosha:foodsheath;thedensestoffivesheathsofthebody

Anandamayakosha:blisssheath;thesubtlestofthefivesheathsofthebody

Asana:physicalpostureinhathayogapractice

Ayurveda:Sanskritforthescienceoflife,orthescienceofliving.Ayuhmeans“life,”andvedameans“toknow,”or“knowledge.”

Ayurvidya:thelivingwisdomofAyurveda.Ayuhmeans“life,”andvidyameans “living wisdom.” Ayurvidya is personified as a goddessembodyingandtransmittingAyurvedicwisdom.

Chakra: literally means “wheel” or “disc.” There are seven majorchakras in the body. They are like conductors of energy, and theirbalanceorimbalanceaffectsyouroverallhealth.

Chi:thewordforlife-forceenergyinChinesemedicine

Constitution:yourpersonaltype:howthedoshasweresetinyouwhenyouwereconceived

Dhatus:awayofcategorizingthetissuesandcomponentsofthebody.TherearesevendhatusaccordingtoAyurveda.

Dirghabreath:three-part,oryogicbreath

Doshas:literallymeans“fault”andisusedtodescribethewaythatthenatural elements are at play in the body and mind. Vata, pitta, andkaphaarethethreedoshas.

Elements:naturalenergeticforcesthatsupportlifeinnature:ether,air,fire,water,andearth

Gunas: the attributes that apply to everything in the universe, fromfoodstoyourmentaltemperament.Seesattva,tamas,andrajas.

Hathayoga:thephysicalpracticeofyogapostures

Integrativemedicine:drawsoncomplementarysystemsofhealthwhentreatingimbalanceordisease

Jyotish:Vedicastrology

Kosha: any one of the five sheaths that refer to your physical andenergeticbodies

ManomayaKosha:mentalbody;oneofthefivebodiesorsheaths

Marma:literallymeans“vulnerable”or“sensitive.”Referstoaplaceonthebodythatcanbeusedforhealingtherapies.

Meditation:thepracticeofdetachingfromongoingtrainsofthought,orthepracticeoffocusingonaspecificobject,suchasamantra,image,orcandleflame

Mudra:apostureforthehandsdesignedtohelpdirectlife-forceenergy

Nadi:channelinthebodythatcarriesenergy

Nadi shodhana: an alternate-nostril, channel-purifying, and balancingbreath

Panchakarma: literally means “five actions.” A practice for purifyingthebody,helpingitreleasedeeplyheldtoxins.

Prakruti: according to Samkya philosophy, the female energy of theuniverse, creativity/action; your original constitution, how the doshaswerearrangedinyouatconception

Pranamayakosha:thebreathsheath;oneofthefivebodilysheaths

Pranayama: literally means to control the breath. Breathwork oftendoneaspartofayogapractice.

Purusha: according to Samkya philosophy, pure awareness, the maleenergyoftheuniverse

Rajas: oneof the threegunas.Rajas is associatedwithmovement andpassion.

Rasa:thetasteoffood

Rishi:seeroftruth

Samadhi:bliss

Samkya: thephilosophyofcreationandtruththatisthefoundationofAyurveda. The word comes from sat, meaning “truth,” and kyah,meaning“toknow.”

Sattva:oneofthethreegunas.It’sassociatedwithlight,purity,creativepotential,andfaith.

Savasana:CorpsePose,relaxationpose

Sushumna:theenergychannelthatrunsupanddownthecenterofthespinalcolumn

Sutra: threadofwisdom,as laidout intheancienttextYogaSutrasbyPatanjali

Tamas:oneofthethreegunas.Characterizedbyinertiaanddestructivepotential.

Tantu:oneofthewordsthatmeans“pulse”

Tridoshic:theconstitutiontypethatisvata-pitta-kapha

Vaidya:Ayurvedicdoctor

Vijnanamayakosha:thewisdomsheath;oneofthefivesheathsofthebody

Vikruti:howtheelementsareshowingupinyounow

Vipaka:thepostdigestiveeffectoffoods

Virya:theeffectatastehasthatiswarmingorcoolingtothesystem

Vishnumudra: the hand position where the thumb, ring finger, andpinkyareextendedandtheotherfingersarebent

Yoga:theunionofbody,mind,andpureconsciousness

Yoganidra:apracticethatinvitesyourawarenessthroughthekoshastothemostsubtlekosha,wheredeeprelaxationoccurs

Wholemedicalsystem:anonspecializingsystemofhealth

APPENDIXB

AdditionalResources

Books,CDs,DVDs

Arguetty,Danny.NourishingtheTeacher:Inquiries,Contemplations,&InsightsonthePathofYoga.(Canada:DannyArguetty,2009).

Carlson,LarissaHall.AyurvedicPranayamaandMeditationfortheDoshas[CD].(Stockbridge,MA:KripaluYogaTeachersAssociation,2010).

Chödrön,Pema.ComfortablewithUncertainty.(Boston,MA:Shambhala,2002).

Chödrön,Pema.TakingtheLeap.(Boston,MA:Shambhala,2009).

Chopra,Deepak.JourneyIntoHealing:AwakeningtheWisdomWithinYou.(NewYork,NY:ThreeRiversPress,1995).

Chopra,Deepak.PerfectHealth:TheCompleteMindBodyGuide.(NewYork,NY:Harmony,2001).

Douillard,John.PerfectHealthforKids:TenAyurvedicHealthSecretsEveryParentMustKnow.(Berkeley,CA:NorthAtlanticBooks,2008).

Frawley,David.AyurvedaandtheMind:TheHealingofConsciousness.(TwinLakes,WI:LotusPress,1996).

Frawley,David.YogaandAyurveda:Self-HealingandSelf-Realization.(TwinLakes,WI:LotusPress,1999).

Frawley,David,SubhashRanade,andAvinashLele.AyurvedaandMarmaTherapy:EnergyPointsinYogicHealing.(TwinLakes,WI:LotusPress,2003).

Grilley,Paul.ChakraTheoryandMeditation[DVD],2007.

Hirschi,Gertrud.Mudras:YogainYourHands.(Newburyport,ME:WeiserBooks,2000).

Judith,Anodea.EasternBodyWesternMind:PsychologyandtheChakraSystemasaPathtotheSelf.(Berkeley,CA:CelestialArts,2004).

Judith,Anodea.TheIlluminatedChakras:AVisionaryVoyageintoYourInnerWorld[DVD].(Llewellyn,2010).

Lad,Vasant.Ayurveda:TheScienceofSelf-Healing:APracticalGuide.(TwinLakes,WI:LotusPress,2009).

Lad,Vasant.TheCompleteBookofAyurvedicHomeRemedies.(NewYork,NY:ThreeRiversPress,1998).

Lundeen,SudhaCarolyn.KripaluGentleYoga[DVD].(Lenox,MA:KripaluCenter,2005).

Lundeen,SudhaCarolyn.TamingtheWindsofVata[CD].(Lenox,MA:KripaluCenter,2011).

Morningstar,Amadea,andUrmilaDesai.TheAyurvedicCookbook:APersonalizedGuidetoGoodNutritionandHealth.(TwinLakes,WI:LotusPress,1990).

Pollan,Michael.InDefenseofFood.(NewYork,NY:PenguinPress,2008).

Saraswati,SwamiSatyananda.YogaNidra.(Bihar,India:YogaPublicationsTrust,1998).

Spear,HeidiE.TheEverything®GuidetoChakraHealing:UseYourBody’sSubtleEnergiestoPromoteHealth,Healing,andHappiness.(Avon,MA:Adams,2011).

Svoboda,RobertE.TheHiddenSecretofAyurveda.(Albuquerque,NM:TheAyurvedicPress,2002).

Tiwari,Maya.ALifeofBalance:TheCompleteGuidetoAyurvedicNutrition&BodyTypes,withrecipes.(Rochester,VT:HealingArtsPress,1995).

Tiwari,Maya.LivingAhimsaDiet:NourishingLove&Life.(SinkingSpring,PA:MotherOmMedia,2011).

Wolfe,David,andShazzie.NakedChocolate.(SanDiego,CA:MaulBrothers,2005).

Yarema,Thomas,DanielRhoda,JohnnyBrannigan.Eat,Taste,Heal:AnAyurvedicGuidebookandCookbookforModernLiving.(Kapaa,Hawaii:FiveElementsPress,2006).

Websites

AyurvedicInstitute

TheAyurvedic Institute, recognized as a leadingAyurvedic school andAyurvedahealthspaoutsideof India,wasestablishedin1984toteachthetraditionalAyurvedicmedicineofIndiaandtoprovidetheseancienttherapies. Ayurvedic healing includes herbs, nutrition, panchakarmacleansing, acupressure massage, yoga, Sanskrit, and Jyotish (Vedicastrology).www.ayurveda.com

BanyanBotanicals

BanyanBotanicalswasfoundedin1996,basedonthedreamofcreatingacompanythatwouldprovidethebestinAyurvedicherbsandproducts,excellentserviceandguaranteedsatisfaction,education,inspiration,andmotivationtothoseseekinggreaterhealthandwell-being.www.banyanbotanicals.com

TheBouldersSpa

OffersAyurvedic bodywork, yoga classes, use of an outdoor labyrinth,andmoretohelpyourestorebalanceandwell-being.www.theboulders.com/golden_door_spa/

ChocolateSprings

Specializing in handcraftedEuropean-style gourmet chocolates, aswellashomemadeicecreamsandsorbets.www.chocolatesprings.com

ChopraCenter

Provides daily inspiration,workshops, and resources for healthy livingandemotionalhealing.Online,you’llfindadoshaquiz,opportunitiesfortraining,andmuchmore.www.chopra.com

DevelopmentalDelayResources

The one resource network integrating conventional and holisticapproaches for parents and professionals who support children withspecialneeds.

www.devdelay.org

GoldthreadApothecary

An herbal dispensary, farm, and store that sells various productsincluding beautifully combinedmedicinal loose teas and other naturalremedies.www.goldthreadapothecary.com

JannaDelgado,AyurvedicLifestyleConsultant

Offeringconsultations,programs,andretreatstosupportandguideyoutowardhealthandoverallwell-beingwww.JannaDelgado.com

KripaluCenterforYoga&Health

Kripalu Center for Yoga&Health is an invaluable resource for books,DVDs, CDs, gemstones, Ayurvedic products, andmore. As the nation’slargestretreatcenterforyogaandhealth,youwillfinddailyclassesandworkshops, as well as weekend and weeklong programs withinternationally known presenters and teachers. Visit the website forinformation on Kripalu’s workshops, School of Ayurveda, bodyworkofferings,andproducts.www.kripalu.org

KripaluProfessionalAssociations

Find a trainedAyurvedic or yoga teacher near you. If you are a yogateacher,jointheKripaluYogaTeacher’sAssociationfornewslettersandasupportivecommunityofotherlike-mindedindividuals.

www.kripalu.org/be_a_part_of_kpa/1178

LarissaCarlson

Larissa offers inspirational quotes, workshops, classes, and CDs tosupportyouryogaandAyurvedajourney.www.larissacarlson.com

NAMA—NationalAyurvedicMedicalAssociation

NAMA is the voice of the Ayurvedic community that empowersindividuals, communities, and humanity to achieve health and well-beingthroughAyurveda.www.ayurvedanama.org

NourishYourLight

NourishYourLightstrivestoofferresourcesandservicesthatfacilitateself-discovery,unearthinnerwisdom,andawakentheartoflivingyoga.www.nourishyourlight.com

OrganicIndia

OrganicIndiameansabsolutecommitmenttoquality.Alltheirproductsare100percentorganic,pure,andnaturalbecauseyouwantthebestforyourfamilyandsodothey.Theguidingprinciplesofthiscompanyarehealth and happiness for all beings and great respect for the DivineMystery of Mother Nature, who selflessly sustains humanity andnaturallyprovidesusallwithabountyofnourishingfoodsandhealingherbs.www.OrganicIndia.com

PlanetSark

Aresourceforinspiration,supportingyourcreativedreams.www.planetsark.com

PracticeYourJoy

Learnways to use yoga, Ayurvedic principles, Shakespeare, chocolate,andmoretolivemoreofteninyourblissfulcenter.Enjoyyourpractice,practiceyourjoy.www.PracticeYourJoy.com

SaradaAyurvedicRemedies

Centuries-old Ayurvedic formulaswith the finest herbs,minerally richpurified clays, and naturally processed oils that gently cleanse andnourishalltypes.www.saradausa.com

SudhaCarolynLundeen,RN,RYT-500

A certified holistic-health nurse, Ayurvedic health and lifestyle coach,workshop leader,yoga instructor/therapist,and seniorKripalu teacher,Sudhaleads200-and500-hourKripaluyogateachertrainingsandisonthe faculty of the Kripalu School of Ayurveda. She leads workshopsinternationally and is the creator of thenewly releasedCDTaming theWindsofVataandtheaward-winningDVDKripaluGentleYoga.www.sudhalundeen.com

Index

A

Abhyanga,28

Acne,222–23

Acupuncturepoints,245

ADHD,104

Agni,21

Ahimsa,205–7

Air,98

Alcohol,209

Allergies,29,162,212–16

Allopathicmedicine,5,22

Alternativetherapies,60

Ananda,210

Anandamayakosha,43

Anandamide,210–11

AngelBreaths,182–83

Animals,168

Annamayakosha,42

Aromas

beforebedtime,147

forkapha,178

forpitta,146–47

forvata,115–16

Aromatherapy,23

Arts,106–7

Asanas,44,45

Ashwaganda,112

Asparagusrisotto,261

Astringent,87,90,91,93,95

Astrology,243–44

Aum,7

Autoimmunity,29

Avocadoes,205

Awareness,6,15,75–76

Ayurveda

historyof,5–7

introductionto,xiii–xiv,1–16

misconceptionsabout,14–16

reasonstopractice,17–30

yogaand,31–50

Ayurvedicpractitionersongoingrelationshipwith,60–62

pulsediagnosisand,53–54

recommendationsfrom,57–60

talkingwith,56–57

visitswith,51–62

Ayurvedicquestionnaires,52–53

Ayurvedicresources,25

Ayurvedictips,x

B

Backpain,221–22

Balance,2,4,7,14,21

creating,12

mindfulnessfor,234–36

Pittain,133

yogafor,44–45

Bathoil,115–16

Beans,171

Beauty,63

Bedtimeroutine,78–80,104–5,118–19,138–39

Bellyache,227–28

Berries,199,274

Bitter,87,90,91,93,95

Bliss,210

Blissbody,43

BoatPose,126

Bodywork,23,236–37

Breakfast,70,116,249–53

Breaks,64–65,117

Breath,inyoga,32,45

Breathbody,42

Breathing,focusingon,40

Breathwork

allergiesand,215–16

CoolingBreath,157–58

DirghaBreath,121–22,156

forkapha,186–89

LunarBreath,157

nadishodhana,119–22

forpitta,155–58

SoHumSteadyBreath,122

forvata,119–22

Breathwork—continued

VictoriousBreath,186–87

WarmingBreath,122

Brews,200–202

Burrito,lunch,257

C

Cacao,210–12

Cacaomorningbliss,253

ChairPose,124

Chakras,119–20,237–42

Chandrabheda,157

Changes,incorporating,4

Cheesecake,tofu,274

Chi,42

Chickpeas,Indian,259

ChildPose,126–27

Childhood,93

Children

Ayurvedafor,18

cookingwith,27–28

exercisingwith,231

high-achieving,136

inkaphatime,166

pittaand,135–37

yogafor,49

Chocolate,210–12

Choices,3–4

Cilantro,171

Colds,218–20

Colors,23,107,241

Comfortfood,228–29

Compassion,75–78

Complementarymedicine,22–24

Condiments,114,146,177

Consciousness,6

Constitution,8–12,204–5,212–13

Cookies,oatmealchocolate,271

Cooking,27,59,74–75,84

CoolingBreath,157–58

CorpsePose,47,186

Cosmos,6–7

CranePose,229–30

Creationstory,6–7

Creativity,6

D

Dailycycles,20,103–5,134,164

Dairy,207–8

Dance,230–31

Darkchocolate,211–12

Daytimeroutine,117–18

Dehydration,215

Dessertcrispies,270

Desserts,269–75

Dhatus,21

Diet,4

Dietaryrecommendation,59

Digestion,58,134,227,275

Digestivechew,275

Dinner,118

DirghaBreath,121–22,156

Disease,connectionbetweenmindand,20–21

Doshas.SeealsoKapha;Pitta;Vataabout,8–12

chakrasand,239–40

healthand,21

marmasand,245–46

physicalappearanceand,54–56

tastesand,72

Dualdoshic,8

E

Ears,oilin,69

Eating.SeealsoFoodhealthywayof,72–75

makingtimefor,83–84

inmoderation,85–86

schedulefor,71–72

Elementalqualities,xiv,9–12

Elements,7,18,239

Elimination,29,214–15,220

Emotions

negative,76

repressing,29–30

Enema,101

Energeticbalance,234

Energy

life-force,45,98–99,119

mealpreparationand,27,84

positive,27

respondingto,14–15

rising,38–40

Essentialoils,115–16

Eveningroutine,118–19,138–39

Exercise,60,164,230–31

Eyes,rosewatersprayin,69

F

Fads,15–16

Fall,105

Familyhealth,27–28

Femaleenergy,6

Fiber,195

Fight-or-flightresponse,30

Fire,129,130,142–43

FishPose,153

Flu,218–19

Fluidity,130

Food

toavoid,203–16

choosing,71–72

enjoymentof,74–75

fresh,18

forkapha,175–78

asloveandcomfort,228–29

Mexican,169–71

forpitta,143–46

processed,82–83

quantitiesof,73

relationshipwith,81–96

tastes,86–95

forvata,113–14

whole,59,65,82–83,194–97

Frittata,summervegetable,251

Fruitdrinks,178

Fruits,114,145–46,177,199

G

Garbasana,126–27

Gardening,65,138

Garlic,171

Gas,220–21

Gemstones,23,242–44

Ghee,118,197,198,225

Ginger,218–19,227

Gingerbrew,201–2,219

Gingerlentilspread,268

Glutenintolerance,162

Grains,144,176,195–96

Gratitude,39

Gunas,7

H

Halvatreats,273

Harmony,3

Hathayoga,32,46–48

Healingmodalities,23

Health,13–14,21,60–61

Herbalsupplements,23

Herbs,22,65,192–94,231

Hijiki,withtofu,carrots,andonions,262

Holisticmedicine,2–3,20–22

Homeenvironment,pitta-pacifying,137

Honey,91,177,199

Hotdrinks,178

Hotheaded,131–32

Hummus,267

I

Ida,119,120

Imbalance,21,22,24,236

India,5

Indianchickpeas,259

Indigestion,226–28

Individuals,13

Innerharmony,247

Insomnia,223–24

Integrativemedicine,23–24

Interconnectedness,13,15,20–21

J

Jointpain,247–48

Jointwarm-ups,70

K

Kapalabhati,188–89

Kapha

about,8–12

aromasfor,178

inbalance,53,167–69

balancing,173–89

bodytype,160

breathworkfor,186–89

chakrasand,240

dairyand,208

foodsfor,175–78

gettingunstuck,174–75

imbalance,161–64

masalafor,96

oilsfor,197

ojas,161

personality,167

physicalappearanceand,55

qualitiesof,160–61,167

tastesfor,92–94

understanding,159–71

yogafor,178–86

Kaphatime,70–71,72,164–66

Kaphayears,166

Kapila,6

Katibasti,222

Kitchari,252

Kitchenstaples,191–202

Koshas,41–43

L

Labyrinths,149–50

Leftnostrilbreath,157

Legumes,194–95

Lentilspread,ginger,268

Lethargy,161,174

Levelheadedness,39–41

Lifecycles,19–20

Life-forceenergy,45,98–99,119

Lifestylechanges,3–4

Likes,25

Lion’sBreath,187–88

Literature,106–7

Lowerbackpain,221–22

Lubrication,166

Lunarbreath,157

Lunchtime,71,117

Lymphaticsystem,28

M

Maincourses,255–63

Malas,21

Maleenergy,6

Manomayakosha,42–43

Maplesyrup,199

Marmatherapy,23,244–46

Masala,95–96

Massage,28,58,60–70,118

Massageoil,115–16

Matangimudra,247

Mealpreparation,27,84

Mealtimes,59,70–71,83–84

Meals,71–75

Meat,145,176,205–7

Medicalsystem,2–4

Meditation,23,32–33

allergiesand,215–16

awarenessand,5,15

metta,77–78

standing,117–18

walking,65–66

Mentalbody,42–43

Mentalstates,204–5

Metals,23

Mettameditation,77–78

Mexicanfood,169–71

Milk

spicedalmondmilk,168

warm,118,224

Mind

modificationsofthe,36–38

natureofthe,33–41

observingyour,32–33

Mind-bodyconnection,20–21,24,43

Mindfulness,23,234–36

Minerals,3

Modificationsofthemind,36–38

Moments,3–4,83–84

Moodchangers,175

Moodlifters,228–31

Moonlight,137

Morningroutine,67–71,116

Morningwalks,169

MotherNature,167

Motivationalwords,174

MountainPose,124

Mouthcare,70

Mudras,246–48

N

Nadishodhana,119–22

Nadis,119–22

Nasaloil,69

NationalInstitutesofHealth(NIH),7

Naturalclock,70–71

Naturalcycles,19–20

Naturalelements,xivNaturalmedicine,5,18–20

Naturalremedies,217–32

Naturalworld,63–66

Nature,connectingwith,168–69

Navasana,126

Neem,223

Negativethoughts,76

Netipot,69

Nonspecializedtreatment,2–3

Nonviolence,205–7

Nosebleeds,224–26

Nutbutters,199

Nuts,114,146,177,196–97

O

Oatmealchocolatecookies,271

Obesity,163

Observation,142

Oilmassage,28,58,60–70,118,214,224

Oils,197–98

Ojas,161

Opposites,9,14,25

Outdoors,64

Overeating,85–86

P

Pancakes,pumpkin,250

Panchakarma,209

Partneryoga,49–50

Patanjali,33–35

Peanutsauce,268

Pecans,272

Pepper,171

Peppermint,14,227

Pestopizzaonsproutedtortilla,263

Physicalappearance,54–56

Physicalbody,41–42,132,160

Pingala,119,120

Pitta

about,8–12

activitiesfor,147–50

aromastocalm,146–47

inbalance,53,133

balancing,141–58

bedtimeroutinefor,138–39

breathworkfor,155–58

chakrasand,240

childrenand,135–37

dailyhabits,133

dairyand,208

foodsfor,143–46

imbalance,131–32

masalafor,96

momentumof,130

oilsfor,197

pacifyingandsoothing,137,141–58,223

physicalappearanceand,55

qualitiesof,14

tastesfor,90–92

tejas,130–31

understanding,129–39

yogafor,150–55

Pittatime,71,72,134–35

Pittayears,135

Pizza,pesto,263

Placeboeffect,82

Pollan,Michael,82,83

Popcorn,114

Potatoes,lemondill,267

Prabhav,91

Prakruti,6–9

Prana,98–99,119

Pranamayakosha,42

Pranayama,23,42,45,70,119–22,155–58,186–89

Present-momentawareness,5

Preventivemedicine,21–22,60–61

Primarycaredoctor,23–24

Processedfoods,82–83

Protein,113,145,176

Pulsediagnosis,53–54

Pumpkinpancakes,250

Pungent,87,89,92–93,95

Purusha,6

Q

Questionnaires,52–53

R

Rajas,7

Rajasic,204

Rasa,87

Reclinedboundanglevariation,154–55

ReclinedTwistPose,153–54

Refriedbeans,170–71

Reincarnation,19

Relationship,108–9

Relaxation,30

Religion,14–15

Repression,29–30

RestPose,127

ReverseTablePose,185

RevolvedChairPose,183–84

Rhythmicforwardfold,184–85

Risingenergy,38–40

Risotto,asparagus,261

Rootveggiebake,266

Rosewater,69,147

Routine,104–5,116–19.SeealsoBedtimeroutine;Morningroutine

S

Sage,178

Saladdressing,198

Salmon,baked,259

Salty,87,88,92,94,95

Samadhi,15

Samkya,6

Sattva,7

Sattvic,204

Savasana,47

Scienceoflife,12–14

Seasonalcycles,19,28–29,105,134,165–66

Security,senseof,106

Seeds,114,146,177,196–97

Self-assessment,26

Self-awareness,75–76

Self-empowerment,24–26

Self-massage,58,60–70,118,164,214,220,224

Sensation,38–39

Shavasana,127

Sheaths,41–43

Sickness,2–3

Sidedishes,265–68

Simhasana,187–88

Skull-ShiningBreath,188–89

Sleep

benefitsof,78–79

timingof,58–59,70,79

transitionfrom,towakefulness,67–71

SoHumSteadyBreath,122

Sobanoodlesandsun-driedtomatoes,256

Sour,87,88,91–92,94,95

Space,98

Spicemixes,95–96

Spicedalmondmilk,168

Spices,192–94

Spirituality,14–15

Springcleanse,165–66

Springtime,165

Squash,gourmet,258

Standingmeditation,117–18

Standingspinaltwist,181–82

Standingyogaposes,123–27

Steaming,219–20

Stress,215–16

Stressreduction,throughyoga,33–34

Suffering,77

Sugar,228–29

Summertime,134–35

SunSalutation,179–81

Sushumna,119

Sutras,33–35

Sweet,87,88,90,94,95

Sweeteners,199–200

Symptoms,treatingcauseof,56

T

Tadasana,124

Tamas,7

Tamasic,204,207,209

Tastes,72,86–95

Tea,85,175,200–202,224

Tejas,130–31

Thoughts,35–36,39–40,76–77

Three-partbreath,156

Timeschedule,70–71

Tofucheesecake,274

Tongue,55–56

Tonguescraper,69

Toxins,3,46,209

Transformation,142–43

TreePose,125–26

Tridoshic,8,59

Triphala,213

Tulsitea,85

Tumeric,192,218

Twistingwideangleforwardfold,152

U

Ujjayi,186–87

Unwinding,79–80,138–39

Utkatasana,124

V

Vaidya,22

Vata,29

about,8–12

aromastocalm,115–16

inbalance,53,106–8,112–13

benefitsof,113

breathworkfor,119–22

chakrasand,240

dairyand,207

foodsfor,113–14

imbalance,100–101,108–9

masalafor,96

noticing,101–3

oilsfor,197

pacifyingandsoothing,111–27,220,222

physicalappearanceand,54–55

routinefor,116–19

tastesfor,88–90

understanding,97–109

yogafor,122–27

Vatatime,71,72,103–5

Vatayears,105,112

Vegetables,114,145–46,176–77,199

Vegetarianism,205

Vibrations,84

VictoriousBreath,186–87

Vigorousactivity,148

Vijnanomayakosha,43

Vikruti,9

Vipaka,87

Virabhadrasana,125

Virya,87

Vishnumudra,121

Visualizations,139,142,241–42

Vitamins,3

W

Wakingup,59,70

Walkingmeditation,65–66

Walkingoutside,70,169

Warmmilk,118,224

Warmwater,70,85,229

Warmingbreath,122

WarriorPose,125

Water,130

Waterintake,215,229

Weightgain,163

Well-being,dynamicapproachto,28–30

Westernmedicine,xiiiWholefoods,59,65,82–83,194–97

Wholegrains,113,144,176

Wholemedicalsystem,2–4,20–22

Wideangleforwardfold,151–52

Wildricepecanpilaf,260

Wintertime,105

Wisdom,5

Wisdombody,43

Witnessconsciousness,34,36,37

Y

Yoga,23,31–50

allergiesand,215–16

Ayurvedaand,31,44–46

forbalance,44–45

beginning,46–48

consistentpracticeof,49

cooldown,155

eightlimbsof,45

hatha,32

forkapha,178–86

koshas,41–43

forlevelheadedness,39–41

inmorningroutine,70

natureofthemindand,35–41

partner,49–50

forpitta,150–55

reasonstopractice,32–35

standingposes,123–27

stressreductionthrough,33–34

forvata,122–27

warmup,150–51,179–81

forwholefamily,48–50

Yoganidra,15,43

YogaSutras(Patanjali),33–35

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