Boost your Immunesystem with

Ayurveda

Mars Media
 INHALTSVERZEICHNIS
Introduction
Chapter 1: Ayurveda: A Brief Overview
The Strategy: Your Constitution and Its Inner Balance
Adjusting the Three Principle Energies of the Body
Assessment and Treatment of Imbalances
Vata: The Energy of Movement
Pitta: The Energy of Digestion and Metabolism
Kapha: The Energy of Lubrication

Chapter 2: Body-Types and Nutrition

Vata Dosha
Tips for adjusting Vata:
The Vata adjusting diet

Pitta Dosha
Tips for adjusting Pitta:
The Pitta adjusting diet

Kapha Dosha
Tips for adjusting Kapha:
The Kapha adjusting diet

A decent eating routine and the six tastes

Chapter 3: Ayurveda Detox Programs
What Are Toxins?
How to Detox
Easy-to-Digest Foods that Support Detoxification
Foods to Minimize or Eliminate During Detoxification
Recipe for Kitchari
Recipe for Ginger Tea
Recipe for Oleation
After the Detox
Chapter 4: Daily Routines, Exercise, and Yoga
Dinacharya: Daily morning routine

Dinacharya: Daily daytime routine

Dinacharya: Daily evening routine
Chapter 5: Background To Panchakarma
What Is Panchakarma?
Ayurvedic Definition of Good Health
The Importance of Detoxification
Signs You Might Benefit from Panchakarma
The Panchakarma Treatment
Why Should You Try Panchakarma Treatments?

Chapter 6: Ayurveda Herbs And Oils

The oils in Ayurveda treatment
The Benefits of Ayurvedic Oil
Applying Ayurveda drugs – one with Nature

Chapter 7: Practical Therapies And Advice

List of Ayurvedic Treatments
The Ayurvedic Treatment Philosophy
Science of Ayurveda
Body types as per Ayurveda
Ayurvedic herbs
Naadi pariksha and diagnosis
Panchakarma Treatments
7 Advantages of Ayurveda
Sex and Ayurveda
Ayurvedic Remedies
Ayurvedic Diet
Ayurvedic Medicines
Ayurvedic Treatment
Ayurvedic Doctors
5 Advantages of Ayurveda Over Modern Medicine
What is the basic principle of Ayurvedic Therapies?

Chapter 8: Balancing The Mind And Emotions

 The Channel of the Mind
Ayurveda’s Map of the Mind
The Root of the Mind
The Pathway of the Mind
Doorways to the Mind
The Big Picture
Sattva, Rajas, and Tamas
Mental Constitution
Vata and the Mind
Pitta and the Mind
Kapha and the Mind
Correcting Imbalances of the Mind

Chapter 9: Mantras And Healing Sounds

The Power Of Sound
The Basics
The Basics Of Using A Mantra
The Power of Mantra

Chapter 10: Recipes

Conclusion
 INTRODUCTION
Ayurveda, our old-fashioned course of action of medicine, is
science until the end of time. It gives us life rebellious to stay
sound, enthusiastic, and get it our full human potential. The
Ayurvedic messages contain a fortune trove of data depends
on its noteworthy comprehension of the more significant
operations of nature and the rhythms and cycles that direct all
life on soil. This data is down to soil, direct, and is sensible for
anyone keens on progressing their physical, mental what’s
more, otherworldly prosperity. It is our cruel to dependably
present this data in clear, simple-to-follow steps which you’ll
be able gradually bring into your life in the event that you
have got chosen to accept obligation for your possess
prosperity and thriving and are enthusiastic to commit a brief
period and exertion.
Ayurveda firmly acknowledges that incredible prosperity starts
with true blue absorption of nourishment and extraordinary
capable assimilation. It depends on the reason that
nourishment, when exhausted by our claim physiological
needs, acts like a medication adjusting our digestion and
advancing essentialness. Ayurveda solidly accepts that great
wellbeing begins with legitimate digestion of food and great
vigorous assimilation. It depends on the reason that food,
when expended by our own physiological needs, acts like a
medication adjusting our digestion and advancing
imperativeness. Perceiving that we are a piece of nature, this
framework depicts three fundamental energies that drive our
internal and external condition Vata (Wind), Pitta (Fire), and
Kapha (Earth).

This Book has been orchestrated to grant a helpful help

manual for those sharp on taking after a sound Ayurvedic way
of life. With correlative medicines and select ways of
considering getting considerably more for the most part
recognized and available within the west various people are
sharp on discovering more. Be that because it may, while
there’s an abundance of information within the open space,
there’s small within the strategy of sound, commonsense
direction open to the layman, especially within the field of
Ayurveda. We believe this direct will address a parcel of these
deficiencies and allow a commonsense preface to individual
development.

So let’s get started!

 CHAPTER 1: AYURVEDA: A BRIEF
OVERVIEW

Ayurveda is considered by numerous researchers to be the

most seasoned recuperating science. In Sanskrit, Ayurveda
signifies “The Science of Life.” Ayurvedic information began
in India over 5,000 years back and is frequently called the
“Mother of All Healing.” It originates from the antiquated
Vedic culture and was educated for a huge number of years in
an oral convention from achieved experts to their followers. A
portion of this information was set to print two or three
thousand years back, however, a lot of it is distant. The
standards of a large number of the normal recuperating
frameworks now natural in the West have their underlying
foundations in Ayurveda, including Homeopathy and Polarity
Therapy.
 THE STRATEGY: YOUR INNER
BALANCE

General Description
Ayurveda places extraordinary emphasis on expectation and
energizes the upkeep of prosperity through near thought with
respect to adjust in one’s life, right thinking, eat less, way of
life, and the utilization of herbs. Data on Ayurveda enables one
to see how to create this equalization of body, mind, and
cognizance as shown by one’s own individual structure and
how to form the way of life changes to realize and keep up this
equality.
So also, as everyone encompasses a one of a kind one of a
kind finger impression, each person includes a particular
illustration of vitality—an person mix of physical, mental, and
excited attributes—which includes their possess structure. This
structure is settled at start by different components and
proceeds as some time recently for a mind-blowing length.
Various components, both interior and exterior, take after upon
us to disturbed this equality and are reflected as an alteration
in one’s structure from a sensible state. Occurrences of these
excited and physical burdens join one’s energetic state, eat less
and nourishment choices, seasons and climate, physical harm,
work, and family associations. When these factors are
comprehended, one can take fitting exercises to nullify or
constrain their assets or take out the reasons for abnormality
and reestablish one’s special structure. Equality is the typical
ask; ungainliness is clutter. Prosperity is structure; the
affliction is scattered. Interior the body, there’s a steady
collaboration among demands and disarray. At the point when
one comprehends the nature and structure of disarray, one can
reestablish ask.
 ADJUSTING THE THREE ENERGIES OF
THE BODY

Ayurveda recognizes three fundamental sorts of

imperativeness or valuable rules that are accessible in
everyone and everything. Since there are no single words in
English that pass on these thoughts, we utilize the primary
Sanskrit words Vata, Pitta, and Kapha. These guidelines can be
distinguished with the elemental science of the body.
Imperativeness is required to create improvement with the
objective that fluids and supplements get to the cells, enabling
the body to work. Imperativeness to boot required to utilize the
supplements within the phones and is called for to oil up and
keep up the structure of the phone. Vata is the imperativeness
of advancement; pitta is the imperativeness of absorption or
absorption and Kapha, the imperativeness of oil and structure.
All people have the characteristics of Vata, pitta, and Kapha,
however one is regularly basic, one assistant, and the third is
for the most part slightest recognizable. The reason for the
sickness in Ayurveda is seen as an nonattendance of suitable
cell work since of an overabundance or lacking of Vata, Pitta,
or Kapha. The disease can moreover be brought approximately
by the closeness of harms.
In Ayurveda, body, brain, and mindfulness participate in
looking after equality. They are basically seen as different
highlights of one’s being. To figure out how to alter the body,
mind, and cognizance requires a comprehension of how Vata,
pitta, and Kapha participate. As per Ayurvedic hypothesis, the
full universe may be a exchange of the energies of the five
exceptional components—Space, Discuss, Fire, Water, and
Soil. Vata, pitta, and Kapha are mixes and stages of these five
components that appear as cases show in all creation. Within
the physical body, Vata is the inconspicuous essentialness of
advancement, pitta the essentialness of handling and
absorption, and Kapha the imperativeness that outlines the
body’s structure.
Vata is the inconspicuous vitality related to
development — made out of Space and Air. It
administers breathing, squinting, muscle and tissue
development, the throb of the heart, and all
developments in the cytoplasm and cell layers. In
balance, Vata advances innovativeness and
adaptability. Out of parity, Vata produces dread and
tension.

Pitta communicates as the body’s metabolic

framework — comprised of Fire and Water. It
administers processing, retention, osmosis,
nourishment, digestion, and internal heat level. In
balance, pitta advances comprehension and insight.
Out of parity, pitta excites outrage, contempt, and
desire.

Kapha is the vitality that shapes the body’s

structure — bones, muscles, ligaments — and gives
the “stick” that holds the cells together, framed
from Earth and Water. Kapha supplies the water for
every substantial part and framework. It greases up
joints, saturates the skin, and looks after resistance.
 In balance, Kapha is communicated as adoration,
tranquility, and pardoning. Out of parity, it prompts
connection, eagerness, and jealousy.

Life presents us with numerous difficulties and openings. Even

though there is a lot over which we have little control, we do
have the ability to choose about certain things, for example,
diet and way of life. To keep up equalization and wellbeing, it
is imperative to focus on these choices. Diet and way of life
suitable to individual constitution reinforce the body, brain,
and cognizance.
Ayurveda as a Complementary System of Healing
The fundamental distinction among Ayurveda and Western
allopathic medication is imperative to comprehend. Western
allopathic medication at present will in the general spotlight on
symptomatology and infection and utilizes medications and
medical procedures to free the group of pathogens or
unhealthy tissue. Numerous lives have been spared by this
methodology. Indeed, medical procedure is enveloped by
Ayurveda. Be that as it may, drugs, due to their poisonousness,
frequently debilitate the body. Ayurveda doesn’t concentrate
on the malady. Or maybe, Ayurveda keeps up that all life must
be upheld by the vitality in balance. When there are
insignificant pressure and the progression of vitality inside an
individual is adjusted, the body’s characteristic resistance
frameworks will be solid and can all the more effectively
protect against illness.

It must be underscored that Ayurveda is definitely not a

substitute for Western allopathic medication. There are
numerous examples when the illness procedure and intense
conditions can best be treated with medications or medical
procedures. Ayurveda can be utilized related to Western
medication to make an individual more grounded and more
averse to be distressed with infection and additionally to
modify the body in the wake of being treated with medications
or medical procedures.

We as a whole have times when we don’t feel well and

perceive that we’re out of parity. Some of the time we go to
the specialist just to be told there is not all that much. Is really
happening that this awkwardness has not yet gotten
conspicuous as a sickness. However, it is not kidding enough
to make us notice our inconvenience. We may begin to ponder
whether it is only our creative mind. We may likewise start to
think about elective measures and effectively try to make the
balance in our body, psyche, and awareness.
 ASSESSMENT AND TREATMENT OF
IMBALANCES

Ayurveda includes different procedures for surveying

wellbeing. The professional cautiously assess key signs and
side effects of sickness, particularly corresponding to the
starting point and reason for an unevenness. They likewise
think about the patient’s reasonableness for different
medicines. The specialist shows up at determination through
direct addressing, perception, and a physical test, just as
surmising. Fundamental methods, for example, taking the beat,
watching the tongue, eyes, and physical structure; and tuning
in to the tone of the voice are utilized during an appraisal.

Palliative and purging measures, when suitable, can be utilized

to help dispose of an awkwardness alongside
recommendations for taking out or dealing with the reasons for
the lopsidedness. Proposals may incorporate the execution of
way of life changes; beginning and keeping up a
recommended diet; and the utilization of herbs. At times,
taking an interest in a purging project, called panchakarma, is
proposed to enable the body to free itself of collected poisons
to acquire profit by the different recommended proportions of
treatment.

In synopsis, Ayurveda tends to all parts of life — the body,

brain, and soul. It perceives that every one of us is one of a
kind, each reacts contrastingly to the numerous parts of life,
each has various qualities and shortcomings. Through
knowledge, comprehension, and experience Ayurveda presents
an immense abundance of data on the connections among
causes and their belongings, both prompt and unpretentious,
for every remarkable person.
VATA: THE ENERGY OF MOVEMENT
General Description
Vata gives a principal development to each considerable
strategy and is inconceivably basic for prosperity. On a
annually introduce, vāta is by and large obvious within the
drop and at the contrast in seasons, and these are the foremost
critical events to be cautious around the eating regimen and
way of life. One inspiration behind the way of life thoughts is
to adjust out this development. Schedule is important in
making a difference the Vata person to reasonably ground such
an overabundance of moving essentialness.

An individual with Vata overwhelming is honored with a brisk

psyche, adaptability, and inventiveness. Intellectually, they for
the most part handle ideas rapidly however then overlook them
similarly as fast. Alert, anxious and dynamic, Vata individuals
walk, talk, and think quickly, however are effortlessly
exhausted. They will in general have less resolve, certainty,
intensity, and capacity to bear change than different sorts and
frequently feel precarious and ungrounded. At the point when
unequal, Vata types may get frightful, apprehensive, and
restless. In the outer world, Vata types will in general win cash
rapidly and spend it rapidly. They are bad organizers and as an
outcome may endure financial difficulty.
Vata types have variable hunger and absorption. They are
frequently pulled in to astringent nourishments like serving of
mixed greens and crude vegetables, however, their constitution
is adjusted by warm, cooked nourishments and sweet, acrid,
and salty tastes. With a propensity to create little pee, their
excrement is frequently hard, dry, and little in size and
amount.

Vata lives in the colon, just as the mind, ears, bones, joints,
skin, and thighs. Vata individuals are progressively helpless to
ailments including the air guideline, for example, emphysema,
pneumonia, and joint pain. Other regular Vata issues
incorporate fart, spasms, jerks, hurting joints, dry skin and
hair, nerve issues, blockage, and mental disarray. Vata is the
body that will in general increment with age as is shown by
the drying and wrinkling of the skin.

Since the traits of Vata are dry, light, cool, unpleasant,

inconspicuous, versatile, and clear, any of these characteristics
in abundance can cause irregularity. Visit travel, particularly
via plane, uproarious clamors, nonstop incitement,
medications, sugar, and liquor all disturb Vata, as does the
introduction to cold and cold fluids and nourishments. Like the
breeze, Vata types make some hard memories turning out to be
and staying grounded. Routine is troublesome yet fundamental
if vata is to be brought down and controlled. Vata types should
hit the sack by 10 PM as they need more rest than different
sorts. All in all, individuals with inordinate Vata react most
quickly to warm, clammy, marginally sleek, substantial
nourishments. Steam showers, humidifiers, and dampness, as a
rule, are useful. Day by day oil knead before shower or shower
is additionally suggested.

Dietary Considerations
General food rules for diminishing Vata incorporate warm,
very much cooked, unctuous nourishments. One ought to have
little suppers three or four times each day and may nibble
varying while at the same time keeping up a two-hour hole
between every feast. Normality in eating times is significant
for Vata. Those with Vata-prevailing constitutions do well with
one-pot dinners, for example, soups, stews, and meals. They
can utilize more oil in cooking their nourishments than the
other two doshas and experience better assimilation if they
limit their admission of crude food sources.
Very much cooked oats and rice are useful for Vata because
they are not very drying when cooked with a lot of water and
spread or ghee. While cooked vegetables are best for Vata, the
intermittent serving of mixed greens with a decent sleek or
smooth dressing is good. Nightshades—tomatoes, potatoes,
eggplants, and peppers—just as spinach, ought to be
maintained a strategic distance from if the Vata individual has
solid, throbbing joints or muscles. Sweet, ready, and delicious
organic products are useful for Vata. The astringent and drying
natural products, for example, cranberries, pomegranates, and
crude apples ought to be maintained a strategic distance from.
The organic products ought to consistently be eaten without
anyone else on a vacant stomach.

Numerous Vata individuals can fulfill their requirement for

protein by wise utilization of dairy items, however can
likewise utilize eggs, chicken, turkey, new fish, and venison if
they wish. Vegetables are hard to process and ought to be
devoured in restricted amounts by those attempting to assuage
Vata. The vegetables ought to be the part type and drenched
before cooking. Cooking them with a little oil and flavors, for
example, turmeric, cumin, coriander, ginger, garlic, and hing
(asafoetida), will help keep information from being upset.

All nuts and seeds are useful for Vata yet are best utilized as
sorts of spread or sorts of milk. Ten almonds, absorbed water
for the time being with skins evacuated the following morning,
are a wonderful early morning food. Sesame oil is warming for
Vata, yet all oils are acceptable. All dairy items are useful for
Vata with hard cheddar being eaten sparingly. All flavors are
acceptable, however, ought not to be abused. Vatas can have a
large portion of a glass of wine, weakened with water, during
or after a feast. Since Vata individuals will in general be
inclined to dependence, they ought to keep away from sugar,
caffeine, and tobacco. Power itself can be inebriating to vata,
so one should look for unwinding and contemplation to lessen
Vata.

General rules for adjusting Vata:

Keep warm
Resist the urge to panic
Maintain a strategic distance from cool, solidified
or crude nourishments
Maintain a strategic distance from extraordinary
virus
Eat warm nourishment and flavors
Keep a customary daily schedule
Get a lot of rest
PITTA: THE ENERGY OF DIGESTION AND
METABOLISM

General Description
Pitta sorts have a significant part of the characteristics of fire.
Fire is hot, entering, sharp and annoying. Too, pitta people
have lived, breathing individuals, entering considerations, and
share information. When out of equality, they can turn out to
be greatly aggravated and sensitive. The pitta body sort is one
of medium stature and work, with ruddy or coppery skin. They
may have various moles and spots. Their skin is warm and less
wrinkled than Vata skin. Their hair will in common be rich and
they frequently involvement inopportune turning gray or going
bare. Their eyes are of medium estimate and the conjunctiva is
damp. The nose is sharp and the tip will in common be
reddish.
Those with pitta-prevailing constitutions have solid digestion,
great processing, and solid cravings. They like a lot of food
and fluids and will in general love hot flavors and cold
beverages. Be that as it may, their constitution is adjusted by
sweet, harsh, and astringent tastes. Pitta individuals’ rest is
sound and of medium term. They produce huge amounts of
pee and excrement, which will in general be yellowish,
delicate, and copious. They sweat effectively and their hands
and feet remain warm. Pitta individuals have a lower capacity
to bear daylight, heat, and hard physical work.

Intellectually, pitta types are alert and astute and have great
forces of understanding. Be that as it may, they are handily
fomented and forceful and incline toward loathe, outrage, and
envy when imbalanced. In the outer world, pitta individuals
like to be pioneers and organizers and look for material
thriving. They like to display their riches and assets. Pitta
individuals will in general have sicknesses including the fire
rule, for example, fevers, incendiary ailments, and jaundice.
Basic indications incorporate skin rashes, consuming
sensation, ulceration, fever, aggravations, or disturbances, for
example, conjunctivitis, colitis, or sore throats.

Since the traits of pitta are slick, hot, light, versatile,

scattering, and fluid, an overabundance of any of these
characteristics bothers pitta. Summer is a period of warmth,
the pitta season. Burn from the sun, poison ivy, thorny
warmth, and touchy attitudes are normal. These sorts of pitta
issues will in general quiet down as the climate gets cooler.
The eating routine and way of life change stress coolness—
cool nourishments, shirking of chilies and flavors (particularly
hard for New Mexicans), and cool atmospheres. Individuals
with extreme pitta need to practice in the coolest piece of the
day.

Dietary Considerations
General food rules for mollifying pitta incorporate maintaining
a strategic distance from harsh, salty, and impactful
nourishments. Vegetarianism is best for pitta individuals and
they should abstain from eating meat, eggs, liquor, and salt. To
help quiet their regular forcefulness and impulsiveness, it is
useful to consolidate sweet, cooling, and harsh nourishments
and tastes into their weight control plans.

Grain, rice, oats, and wheat are acceptable grains for pitta
predominant people and vegetables should frame a generous
piece of their eating regimen. Tomatoes, radishes, chilies,
garlic, and crude onions should all be evaded. Truth be told,
any vegetable that is too acrid or hot will exasperate pitta, yet
most different vegetables will assist with quieting it. Daikon
radishes are purging for the liver when pitta is in balance yet
ought to be maintained a strategic distance from something
else. Plates of mixed greens and crude vegetables are useful
for pitta types in the spring and summer just like any sweet
natural products. Harsh organic products ought to have stayed
away from except for limes, utilized sparingly.

Creature nourishments, particularly fish and eggs, should just

be taken with some restraint by pitta types. Chicken, turkey,
hare, and venison are OK. All vegetables aside from red and
yellow lentils are acceptable in modest quantities, with dark
lentils, chickpeas, and mung beans being the best.

Generally, nuts and seeds have a lot of oil and are warming for
pitta. Nonetheless, coconut is cooling and sunflower and
pumpkin seeds are OK once in a while. Modest quantities of
coconut, olive, and sunflower oils are likewise useful for pitta.

Sweet dairy items are acceptable and incorporate milk,

unsalted margarine, ghee, and delicate, unsalted cheeses.
Yogurt can be utilized on the off chance that it is mixed with
flavors, a little sugar, and water. Truth be told, pitta individuals
can utilize a sugar better than the other two doshas because it
soothes pitta. Be that as it may, they ought to keep away from
hot flavors, utilizing cardamom, cinnamon, coriander, fennel,
and turmeric transcendently, with modest quantities of cumin
and dark pepper.

Espresso, liquor, and tobacco ought to be totally maintained a

strategic distance from even though the incidental brew might
be unwinding for a pitta individual. Dark tea may likewise be
utilized once in a while with a little milk and a touch of
cardamom.

General rules for adjusting pitta:

Maintain a strategic distance from exorbitant
warmth
Maintain a strategic distance from exorbitant oil
Maintain a strategic distance from exorbitant steam
Cutoff salt admission
Eat cooling, non-fiery nourishments
Exercise during the cooler piece of the day
KAPHA: THE ENERGY OF LUBRICATION

General Description
Kapha types are honored with quality, continuance, and
endurance. In balance, they will in general have sweet, adoring
demeanors and be steady and grounded. Their skin is sleek and
smooth. Truly, Kapha individuals may put on weight
effectively and have a moderate digestion. They will in general
evade work out. They have toughness and their bodies and
muscles are all around created. Their eyes are huge and
appealing with thick, long lashes and temples. Kapha
individuals clear gradually and excrement will in general be
delicate, pale, and slick. Sweat is moderate. The rest is
profound and drawn out. Kapha types are pulled in to sweet,
salty, and sleek nourishments, yet their constitutions are
generally adjusted by harsh, astringent, and impactful tastes.

Mentally, Kapha individuals will in general be quiet, lenient,

and pardoning. Be that as it may, they may get dormant. While
they might be delayed to fathom, their drawn-out memory is
great. When out of parity, Kapha will in general experience
avarice, jealousy, connection, and possessiveness. In the outer
world, Kapha’s propensities toward groundedness, solidness,
and connection help them to win and clutch cash.
They are bound to have infections associated with the water
standard, for example, influenza, sinus blockage, and different
illnesses including mucous. Laziness, overabundance weight,
diabetes, water maintenance, and migraines are likewise
normal. Kapha can turn out to be increasingly exasperated as
the moon gets full in the light of the fact that there is a
propensity for water maintenance around then. Winter is the
hour of most prominent Kapha collection and following the
Kapha-adjusting diet and way of life, changes are generally
significant during that season.

Dietary Considerations
Dietary rules for Kapha individuals stress harsh, astringent,
and sharp tastes. They really need nourishments that will
stimulate their psyches while restricting their general
utilization of food. They ought to maintain a strategic distance
from dairy items and fats of any sort particularly singed or oily
nourishments.

Those with Kapha predominant constitutions need less grain

than pitta or vata constitutions with buckwheat and millet (all
the more warming) being ideal grains for them followed by
grain, rice, and corn. Simmered or dry cooked grains are ideal.
All vegetables are useful for Kapha however one ought to
underscore verdant greens and vegetables developed over the
ground more than root vegetables while evading exceptionally
sweet, harsh, or succulent vegetables. By and large, Kapha
individuals can eat crude vegetables albeit steamed or pan-
seared are simpler to process. Sweet or acrid natural products
ought to be evaded with the more astringent and drying
organic products being best, for example, apples, apricots,
cranberries, mangoes, peaches, and pears.
Just seldom do Kapha individuals need creature nourishments
and, when they do, it ought to be dry cooked—heated,
simmered, seared—never singed. They could eat chicken,
eggs, hare, fish, and venison. As their bodies don’t require a
lot of protein, they likewise ought not to gorge vegetables even
though these are preferable for them over meat due to the
absence of fat. Dark beans, mung beans, pinto beans, and red
lentils are best for Kapha types.

The substantial characteristics of nuts and seeds irritate Kapha

as does the oil in them. Intermittent sunflower and pumpkin
seeds are OK. Almond, corn, safflower, or sunflower oils can
be utilized in modest quantities also. Similar remains constant
for dairy items: when all is said in done, Kapha individuals
ought to maintain a strategic distance from the substantial,
cooling, sweet characteristics of dairy. A little ghee for
cooking and some utilization of goat’s milk is useful for
Kapha types.

Since Kapha individuals ought to evade desserts, the main

sugar they should utilize is crude nectar, which is warming. Be
that as it may, they can utilize all flavors, aside from salt, with
ginger and garlic being best for them. An individual whose
predominant dosha is Kapha and who has almost no impact
from the other two doshas can profit by the incidental
utilization of energizers, for example, espresso and tea. They
are additionally not as hurt by tobacco and hard alcohol. In
any case, they truly needn’t bother with liquor by any stretch
of the imagination. On the off chance that they choose to use
liquor, wine is their most ideal decision.

General rules for adjusting Kapha:

Get a lot of activities
Dodge substantial nourishments
Keep dynamic
 Dodge dairy
Dodge frosted food or beverages
Fluctuate your daily practice
Stay away from greasy, sleek nourishments
Eat light, dry food
No daytime rests

Recollect that your advancement toward equalization and

wellbeing is relative to how well you adhere to the rules of
diet and way of life. Old propensities now and again stalwart
and your progressions might be slow at the same time, to
accomplish progress, the progressions should be made. You
are accountable for your own pace of progress.
 CHAPTER 2: BODY-TYPES AND
NUTRITION

Vata, pitta, and Kapha are known as doshas in Ayurveda; they

are the basic rules that administer the nature, change, and
structure of the physical universe. Each dosha is made out of
two of the five components (ether, air, fire, water, and earth)
and it is the particular blend of these components that decide
each doshas trademark characteristics and at last their general
impact in nature. Each item in the normal world is made out of
the components of Vata, pitta, and Kapha and it is the relative
extent of each dosha or component that decides its uniqueness
and separates it from different articles.

Vata is made out of the components of air and space and its
characteristics are light, unobtrusive, moving, chilly, dry, hard,
and unpleasant. Vata administers development in the psyche
and body. Pitta is made out of the components of fire
furthermore, water and its characteristics are hot, acidic, harsh,
and sharp. Pitta oversees change in the psyche and body,
regardless of whether it’s the processing, digestion, and
digestion of food and water into vitality or the processing and
osmosis of considerations and thoughts into activities. Kapha
is made out of the components of earth and water and its
characteristics are overwhelming, chilly, slow, authoritative,
clingy, and smooth. Kapha is mindful for the thickness and
structure of our body.
An individual with the transcendence of Vata dosha strolls all
the more rapidly, has a lighter form, and has colder and dryer
skin than somebody with a prevalence of Pitta or Kapha dosha
in their constitution. Vata-type individuals likewise will in
general have exceptionally speedy, lithe personalities and can
be inventive. In any case, if their constitution leaves balance
through exorbitant development or anomaly they can
experience the ill effects of sentiments of eagerness,
weariness, dread, stress, and uneasiness. This may show in the
body as a helpless course, cold hands and feet, blockage, and
dry skin.

An individual with more Pitta in their constitution has a more

blazing, fiercer, increasingly unique character. They have
loads of vitality, high desire, sharp brains, and great
administration characteristics. Notwithstanding, on the off
chance that they leave balance and their intrinsic ‘fire’ turns
out to be too high they can immediately lose control, focused,
and disappointed.

They, for the most part, have solid stomach related fire and
invulnerable framework however when they sneak out of
equalization they can create rashes, ulcers, corrosive stomachs,
and heart issues.

An individual with a prevalence of Kapha dosha in their

constitution is for the most part slower, heavier, more settled,
and more grounded than either Pitta or Vata. They are mindful,
adoring, excusing people with a peaceful, agreeable nature.
They have solid, strong bodies however can experience the ill
effects of weight increase, dormancy, and largeness at the
point when they are out of equalization.

With a comprehension of the characteristics natural in the

components that consolidate to make up the three doshas, we
can keep the doshas in balance in our own bodies and along
these lines stay sound, glad, and free from disease. Any
inordinate increment in any of the characteristics present in
our doshic make-up will tend to bother that dosha and will
prompt unevenness. To diminish the quality we have to build
its inverse quality. In this manner, is we are an
overwhelmingly Vata body-type and we become unnecessarily
cold or are uncovered to uproarious, occupied situations with
the overabundance development, we will before long become
imbalanced and un-grounded.

On the off chance that we promptly present the contrary

characteristics of warmth or tranquility and quietness, we will
soon bring ourselves once again into a grounded, progressively
adjusted state. So also, for a Pitta individual, who has a power
of warmth, the contradicting nature of briskness will bring
them again into balance. A Kapha individual, who has a power
of largeness, will be adjusted by the contradicting nature of
daintiness.
 VATA DOSHA
Vata oversees all development in the psyche and body. It
controls the progression of blood, the disposal of waste items,
the demonstration of breathing, and the development of
considerations in the psyche. It is viewed as the pioneer of the
three doshas (energies or fiery standards in the body) as Pitta
and Kapha can’t move or exist without it. It is subsequently
basic that Vata is brought again into balance at whatever point
it is upset.

You have to adjust the development of Vata if huge

numbers of the accompanying conditions are available:

• Your skin or hair is dry, unpleasant, and slender.

• You feel cold effectively or have a helpless course with cold
hands and feet.

• You are constantly underweight and think that its hard to put
on weight.

• Your brain is continually on edge, eager and upset and you

are inclined to stress and dread.

• You experience blockage or have visit tooting.

• You experience the ill effects of a sleeping disorder or have

agitated rest and upsetting dreams.

• You experience the ill effects of vaginal dryness or menstrual

issues and PMT.

• You have spells of distraction and inattentiveness.

• You experience uneasiness or solidness in the joints or lower

back agony.

• You effectively become exhausted and have helpless

continuance.
TIPS FOR ADJUSTING VATA:

• Follow a Vata adjusting diet preferring cooked nourishments

instead of crude nourishments and servings of mixed greens.

• Go to bed early sleep time and have loads of rest.

• Diffuse quieting and establishing sweet-smelling oils or

incense into your home and office. Orange, geranium,
lavender, basil, tidy, and fir are fantastic in such a manner.

• Maintain a customary everyday schedule by incorporating

the ‘Day by day Routine’

• Give yourself an Abhyanga knead utilizing warm sesame oil

every morning.

• Ensure you have a normal end. Triphala homegrown recipe

helps in such a manner.

• Stay warm, particularly in chilly, blustery climate.

• Take delicate strolls in the wide open to quiet and parity the
brain.

• Wear quiet, mitigating hues, for example, pastels, green or

earthy colored.
• Do not overexert and rest at whatever point the body gets
drained or overstimulated

• Relax frequently by rehearsing contemplation, pranayama,

Yoga, or Tai Chi.

• Read light, hilarious, feel-great books and turn the TV off

one hour before bed.

• Take up strolling, fishing, winged animal watching, or

cultivating for general unwinding.

• Take up composing, drawing, painting, or acting to adjust

your innovative energies.

• Avoid inordinate talking and attempt to have a day of quiet

every week.

• Wrap up warm and keep dry in the winter - spread your head
on cool, breezy days.

• Avoid boisterous, loud situations

• Rest for brief periods for the day

• Avoid over the top utilization of VDU shows

THE VATA ADJUSTING DIET

• Favor warm, generous, feeding nourishments with included

spread/oil – favor salty, acrid, and sweet tastes.

• Try and lessen light, dry, cold nourishments and sharp,

unpleasant and astringent tastes

• Hot, smooth, velvety grains (wheat, oats, or rice), soups, and

stews are altogether generally excellent for mollifying Vata.

• All dairy items are acceptable (preferably natural and

unpasteurized) – milk ought to consistently be bubbled first.

• Oils are acceptable however favor ghee, coconut oil, olive

oil, Udo’s oil, flax/pumpkin oil, and sesame oil.

• Reduce your admission of light, dry, cold nourishments, for

example, saltines, nuts, seeds, and plates of mixed greens.

• Take nuts and seeds in little amounts just – they are best
newly ground with oil included.

• Reduce the admission of all bean items except tofu, mung

beans, mung dhal, and red lentils.

• The best grains are rice and wheat yet you can take grain,
corn, millet, buckwheat, rye, and oats with some restraint.
• Favor stewed and all-around aged, sweet or harsh natural
products yet decrease the admission of dry or light organic
products, for example, apples, pears, pomegranates,
cranberries, and dried natural products (if uncooked). Dried
organic products are acceptable on the off chance that they are
cooked in the wake of drenching overnight.

• Sweeteners are acceptable (with some restraint), particularly

jaggary, nectar, maple syrup, and Algarve.

• Vegetables ought to be cooked and not crude. Peas, green

verdant vegetables, broccoli, cauliflower, celery, zucchini, and
potatoes are satisfactory in moderate amounts if they are
cooked, particularly with Ghee or oil and Vata diminishing
flavors yet it is ideal to maintain a strategic distance from
sprouts and cabbage.

• Hot, sustaining treats, for example, crusty fruit-filled treat

help mollify Vata.

• Eat a generous breakfast to help improve vitality levels for

the day.

• Herbal teas (camomile, fennel, basil) with a couple of

stomach related rolls are useful for Vata vitality droops.

• Avoid energizers, for example, espresso and liquor.

• Sip boiling water for the day to flush out polluting influences
and parity Vata.
• Warm milk enhanced with ghee, cardamom, cinnamon, and
nutmeg is astounding before bed.
 PITTA DOSHA
Pitta dosha is comprised of the components of fire and water
through which it shows the characteristics of impactful, hot,
entering, sleek, sharp, fluid, spreading, and acrid. Its essential
capacity is change and is the power of metabolic action in the
body related to the endocrine capacity, assimilation, internal
heat level, visual recognition, appetite, thirst, and skin quality.
In Western terms, we can order the exercises of pitta as far as
amino acids, chemicals, bile, hydrochloric corrosive, and
hormones. This clarifies the conflicting mix of fire and water
to frame pitta. Pitta exists as water or oil in the body, hence
saving the tissues from the damaging part of the fire. It dwells
in the eyes, blood, sweat organs and lymph however its
essential site is in the small digestive system. Intellectually it
assumes a job incomprehension, in processing tactile
impressions.
You have to adjust the warmth of pitta if a considerable lot
of the accompanying conditions are available:

• Your skin is excessively slick and inclined to skin break out.

• You are inclined to rashes, fevers or provocative skin

conditions

• You have inordinate yearning or thirst.

• You sweat lavishly and have excessively hot hands and feet.

• You experience the ill effects of contaminations, get to

causticity, ulcers, and heart issues.
• You are excessively forceful and inclined to outrage and
disappointment.

• You experience a loss or hot, watery stools, and looseness of

the bowels type end.

• You will in general be excessively basic, oppressive, over the

top, or controlling in nature.

• You experience visit eye fatigue or strain cerebral pains.

• You are going rashly dark or thinning up top.

TIPS FOR ADJUSTING PITTA:

• Follow a Pitta adjusting slim down and stay away from

excessively hot, hot, or sharp nourishments.

• Avoid very warming substances, for example, red meat,

liquor, and tobacco.

• Avoid extreme fasting and attempt to eat when you are

ravenous. Try not to skip suppers; particularly lunch.

• Exercise tolerably (short runs or swims) and just when the

climate or atmosphere is cool.

• Walk normally in nature; particularly by the ocean. Strolling

in the evening glow is likewise helpful.

• Especially maintain a strategic distance from delayed

exercise in hot atmospheres or conditions.

• Keep your head and skin shielded and avoid sunbathing

when the sun is sweltering.

• Reduce your introduction to hot situations, for example,

saunas and steam rooms.

• Cultivate serene feelings and invest more energy with

individuals who cherish and completely acknowledge you.
• Avoid and furious or focused on individuals and do whatever
it takes not to contend – mean to concur all the more
frequently!

• Take an opportunity to be sweet and agreeable and discover

an opportunity to visit, chuckle and play.

• Practice balance and discover time for getting a charge out of

relaxation exercises and acknowledging regular excellence.

• Avoid excessively serious games, cutoff times, and

showdown when all is said in done.

• Practice reflection, cooling types of pranayama, and delicate

yoga stances.

• Avoid observing an excessive amount of TV and extreme

utilization of PCs.

• Massage the head with coconut oil around the evening time.

• Wear cooling hues – blue, purple, green, and abstain from

wearing red hues.

• Drink pomegranate squeeze or eat pomegranate seeds. Its

astringent and severe quality helps balance pitta, purifies the
liver and blood, and fills in as a great heart tonic.

• Drink 30mls of Aloe Vera every morning.

THE PITTA ADJUSTING DIET

• Generally favor warm or cool and reviving nourishments

with the flavors of sweet, unpleasant, and astringent, for
example, asparagus, lettuce, broccoli, cucumber, raita, mung
dhal, summer squashes, courgettes, cilantro, coconut,
cucumber, lime and green servings of mixed greens.

• Avoid sleek, salty, sharp, aged or impactful nourishments and

flavors, for example, chilies, liquor, pickles, vinegar, hard or
impactful cheeses, citrus natural products, acrid cream, yogurt,
tomatoes, garlic, onions and chilies as they will disturb the
corrosive and pitta in the digestion tracts and blood.

• Enjoy sweet, delicious occasional natural products, for

example, peaches, figs, and berries.

• Avoid red meat and favor chicken or fish.

• Most vegetables, beans, and lentils are acceptable except if

they are cooked with an excessive amount of oil.

• Favor wheat, basmati rice, oats and grain and take corn,
millet, and rye with some restraint.

• Drink cooling homegrown teas, for example, peppermint,

spearmint, rose, coriander, or licorice.

• Ghee is cooling and can be utilized for cooking and

spreading on toast. Coconut oil can likewise be utilized for
cooking while Udo’s oil, flax oil, or pumpkin oil can be
utilized for serving of mixed greens dressings.

• A sustaining breakfast to adjust pitta could incorporate oat,

toast, and squeezed apple.

• Japanese and Chinese sort nourishments and servings of

mixed greens are commonly useful for pitta assimilation.

• Always maintain a strategic distance from over-eating,

particularly at night.
 KAPHA DOSHA
Kapha oversees all structure and grease or liquid parity in the
psyche and body. It controls weight, development, oil for the
joints and lungs, and arrangement of all the seven tissues
(lymph, blood, fat, muscles, bones, bone marrow, or sensory
tissue and conceptive tissues).

You have to adjust the warmth of Kapha if a significant

number of the accompanying conditions are available:

• You put on weight effectively and think that it’s

exceptionally difficult to get in shape.

• You will in general be overweight.

• You frequently feel dull, exhausted, and dormant.

• You need vitality and feel sluggish or smug.

• You experience sinus issues

• You have visited and drawn out chest colds and influenza.

• You experience the ill effects of congestive issues

• You experience the ill effects of asthma or bronchitis.

• You need loads of rest and rest extended periods.

• You wake up feeling overwhelming and un-revived.

• You find that you are possessive, eager, and over-joined.

• You feel uneasiness in cool, clammy climate.

• You experience swelling or water maintenance.

• Your assimilation is moderate and substantial in any event

when you have just eaten a little dinner.

• Your joints and muscles feel firm and substantial, particularly

in the first part of the day.
TIPS FOR ADJUSTING KAPHA:

• Follow a Kapha offsetting diet with a lot of flavors and

impactful, harsh and astringent tastes.

• Skip breakfast if you don’t feel hungry.

• Partake in some enthusiastic exercise every day – running,

cycling, tennis, squash, or rugby.

• Stay warm in chilly, soggy climate.

• Be ahead of schedule to bed and right on time to rise.

• Take time to appreciate warm showers.

• Have an energetic, dry back rub every morning.

• Wear brilliant hues – orange, yellow, red.

• Decorate your home in warm, brilliant, lively hues.

• Enjoy the sun and invest more energy outside.

• Partake in energizing exercises or experience occasions.

• Take the opportunity to have some good times and meet new
individuals.

• Seek out the assortment, grasp new encounters, and take up a

diversion.

• Use invigorating basic oils and incense with warming smells,

for example, pine, eucalyptus, clove, orange, basil, and sage.
THE KAPHA ADJUSTING DIET

• Favor warm to hot nourishments that are light and dry in

quality. They ought to be cooked with negligible fat and water
and be transcendently sharp, harsh and astringent in taste.

• Spicy Indian or Mexican food is useful for Kapha as long as

not all that much oil is utilized in cooking.

• Avoid overwhelming, sleek, and cold nourishments and food

sources that have transcendently sweet, harsh, and salty tastes.

• Drink 1 liter of boiling water with lemon or potentially

ginger every day. Have grain tea or post-stomach related tea
after primary suppers to purge the tissues, improve absorption,
give vitality, and diminish hunger.

• Favor heated, flame-broiled or sautéed food in inclination to

bubbled, pan-fried, or steamed food.

• Occasional have little side servings of mixed greens and

crude nourishments to help tone the stomach related tract.

• Avoid seared nourishments and cold grains at breakfast –

stewed organic product or toast with nectar is vastly improved.

• Favor grain, buckwheat, quinoa, amaranth, corn, millet and

rye and breaking point oats, rice, and wheat. Dry broiling
grains in ghee before cooking helps make them lighter on the
absorption.
• Increase your admission of vegetables however prohibit
pureed potatoes, turnips, and parsnips.

• Lighter organic products, for example, apples and pears are

better for Kapha. Lessen substantial or harsh natural products,
for example, oranges, bananas, pineapples, figs, dates,
avocados, coconuts, and melons.

• Honey is fantastic for diminishing Kapha however by and

large lessen other sugar items.

• Spices are generally fine yet diminish salt as it holds water

and expands Kapha.

• Limit your admission of milk, spread, frozen yogurt, scones,

cakes, chocolate, broiled food, white sugar, aspartame, tinned
beans, bubbly beverages, yeasted bread, candy store, sweet
natural products, red meat, potatoes, hard or matured cheeses,
salt, and liquor.

• Avoid low-fat items as these are profoundly prepared and

generally high in sugar.

• Have rice cakes, rye bread, chapattis, and cornbread rather

then yeast-risen bread.

• Pumpkin and sunflower seeds, almonds, and pecans are

acceptable yet they ought to be daintily broiled and afterward
ground before eating.
• Most beans are acceptable as long as they are all around
cooked.
 A DECENT EATING ROUTINE AND THE
SIX TASTES

SWEET Sugar, milk, margarine, ghee,

sweet natural product, bread,
pasta, grains

SOUR Yogurt, lemon, vinegar, wine,

soy sauce, grapefruit, matured
cheddar

SALT Salt (likewise in vegetables;

particularly celery and kelp)

PUNGENT Hot, Spicy nourishments, for

example, pepper, ginger,
garlic, cayenne, stew

BITTER Leafy greens, olives, turmeric,

horseradish, turmeric,
fenugreek, vex, lettuce, aloe

ASTRINGENT Beans, lentils, dhal, nectar,

rhubarb, apples, verdant
greens, pomegranate, sprouts
The tongue has taste buds that register all the over six tastes.
On the off chance that the body gets every one of these
preferences for every supper, it feels fulfilling and won’t
indulge or feel hungry again not long after eating. In any case,
there are undeniably more taste buds that register the sweet
rather than astringent or harsh taste. This is because we don’t
require equivalent measures of each taste. There are
progressively ‘sweet’ taste buds since this is the taste we
require the vast majority of; sweet-tasting nourishments, for
example, rice and milk, are sustaining and give us protein,
vitality, and imperativeness. They are overwhelming and
establishing and are required by Vata types substantially more
than Kapha types.

Unpleasant tasting nourishments flexibly numerous nutrients,

catalysts, and minerals. They are additionally detoxifying,
diminish water maintenance, and are acceptable as tonics for
the liver and blood. Most are purging and help remove
consuming and tingling sensations. In abundance, they can
exasperate Vata and get dried out the body. Astringent tasting
nourishments are likewise diuretic and blood purifiers. They
help balance pitta and Kapha however in abundance can make
gas and stoppage.

Flavors are absolutely a brisk, helpful, and flavourful method

of joining the more uncommon severe and astringent tastes.
Salt enables the body to hold water and keeps up the substance
and established, while impactful and harsh tasting
nourishments consume poisons and animate the processing.

As various body-types require various amounts of each taste

we should permit our own intrinsic insight to figure out what
blends it requires as far as ideal sustenance, particularly since
this may change on a day by day and additionally occasional
premise. Our restricted present-day model of sustenance is
persistently being refreshed and adjusted as we find new
gatherings of atoms, (for example, nutrients, minerals
compounds, and proteins) that our body requires to work
ideally. It at that point battles to decide the proper measure of
every nutrient, mineral, compound, or protein our bodies
require and in what mixes they ought to be taken in.

The discussion will most likely go on everlastingly as there are

such a significant number of factors to consider.
Notwithstanding, Ayurveda has a straightforward arrangement
– basically acknowledge that our own body knows naturally
and instinctually exactly what it needs at a specific second. It
transfers its message through our craving for specific taste
blends and we ought to follow those driving forces for most
extreme wellbeing. Obviously, to be certain that these signs
are traversing we have to stay loose, adjusted, and completely
mindful.
 CHAPTER 3: AYURVEDA DETOX
PROGRAMS

As we ease into another new year, you may be feeling inspired

to take charge of your health. Many people make New Year’s
resolutions to lose weight, exercise more, or eat a healthy diet,
yet according to research, only about 9 percent succeed in their
goals. One reason why so many people abandon their resolve
that they try to make too many sweeping changes all at once,
quickly becoming overwhelmed and frustrated.

A powerful alternative to this all-or-nothing approach is

starting small and gradually making incremental changes to
create a lifestyle that cultivates health and well-being. I
recommend beginning with a gentle three-day Ayurvedic
detox that you can do at home—an extended weekend within
for you to nourish your mind, body, and spirit.
WHAT ARE TOXINS?
According to the healing system of Ayurveda, your natural
state is health, balance, and happiness. A toxin is anything that
enters your body-mind and interferes with your natural state,
creating imbalances that, over time, can lead to illness. There
are many kinds of toxins that you can distill into two major
sources:
Physical toxins found in your food, personal and
household products, air, water, and other elements
of your environment
Emotional toxins, such as negative thought patterns
and beliefs, self-criticism, chronic stress, and
painful experiences that you haven’t fully digested
Ayurveda recommends detoxifying regularly to eliminate
toxins and return to your innate state of health and well-being.
While a complete Ayurvedic detox often lasts several weeks,
undertaking a three-day detox will still give you many
benefits, awakening your body’s capacity for renewal and self-
regulation.
HOW TO DETOX
Here are a few guidelines to create your own three-day detox
that can facilitate your body’s release of toxins, optimize your
body’s detoxification pathways, and reverse some of the
effects of chronic stress.

1. Set a Date to Implement Your Intention

Your three-day detox will require some preparation and
planning, so begin by scheduling time for both your
preparation and for the detox itself. Ideally, set aside three
days when you won’t be working so that can take time to rest
and rejuvenate. For example, you can make the commitment to
begin your detox on Saturday morning and complete it
Monday evening.

2. Eat a Simplified Diet

Simplifying your diet allows your body to redirect its energies
to mobilizing and releasing accumulated toxins. According to
Ayurveda, some foods are easier to digest than others and are
preferred when you undertake a detox. In general, foods that
come from the vegetable kingdom, are freshly harvested, and
are low in calories are more detoxifying that those that come
from animals, are packaged, and are rich in calories.
EASY-TO-DIGEST FOODS THAT SUPPORT
DETOXIFICATION
Lentil soup
Kitchari (see recipe below)
Light vegetable soups
Steamed or sautéed broccoli, carrots, zucchini,
asparagus, Brussels sprouts, cabbage, and beets
Lightly steamed greens such as spinach, chard, and
beet greens
Basmati rice, quinoa, millet, and barley
Spices such as ginger, cumin, coriander, and fennel
Flaxseeds, sesame seeds, sunflower seeds, and
pumpkin seeds
Poached apples and pears; cooked apricots, prunes,
and figs
Fresh berries – raspberries, blackberries, and
blueberries
FOODS TO MINIMIZE OR ELIMINATE DURING
DETOXIFICATION
Animal and dairy products (clarified butter, or
ghee, is fine in small amounts)
Refined sugar and flour products
Canned, leftover, processed, and microwaved foods
Fermented foods, including pickles and vinegar
Cold and raw foods
Fried foods
Alcohol
Caffeine
Chocolate
Since your digestion is strongest when the sun is brightest, it’s
best to eat your largest meal at noon, and have a small, light
dinner, such as vegetable soup.
RECIPE FOR KITCHARI
The consistency of this rice and legume dish should be soft,
like a porridge.
Ingredients
1 cup uncooked split mung beans
½ cup uncooked white basmati rice (rinse with
water until water runs clear)
1 tablespoon of ghee (can substitute sesame oil)
1 tablespoon fresh grated ginger root or 1 teaspoon
dried ginger powder
2 bay leaves
1 teaspoon each black mustard seeds, cumin, and
turmeric powder
Optional: ½ teaspoon each coriander powder,
fennel, and fenugreek seeds
Optional: 1 pinch hing (also called asafoetida or
asafetida)
6 cups of water
½ teaspoon salt (rock salt or Himalayan pink salt is
best)
Optional: 1 small handful of freshly chopped
cilantro leaves
Instructions
Rinse the mung beans until the water runs clear. Bring mung
beans to a boil in 4 cups of water and then turn them off.
Allow to rest for 1 to 2 hours in the boiled water, then drain
and rinse.
Heat a large pot on a low-to-medium heat and add the ghee or
sesame oil, followed by all the spices (except the bay leaves),
and roast for a few minutes, stirring constantly. This roasting
will enhance the flavor. Keep a close eye on the spices to make
sure they do not burn. Add mung beans and rice and stir again.
Add water and bay leaves and increase the heat of the stove.
Bring to a boil and boil for 10 minutes. Turn heat to low, cover
pot, and cook until mung beans and rice becomes soft (about
30 to 40 minutes).
Add cilantro leaves as a garnish just before serving, if desired.
Add salt to taste.

3. Include the 6 Tastes in Every Meal

During your detox, make sure to include the six tastes (sweet,
salty, sour, pungent, bitter, and astringent) in every meal to
ensure that you are eating a balanced and satisfying diet.
By incorporating all six tastes, you’ll get all the nutrients your
body needs and decrease any cravings for unhealthy foods.

4. Drink Fresh, Pure Water and Ginger Tea

While detoxifying, it is critical to stay hydrated to flush toxins
and waste out of your system. Drink at least eight 8 oz. glasses
of filtered water daily. Ayurveda recommends ginger tea to
help purify the body and boost your digestive system. You can
drink several cups a day, as tolerated. For those whose
Ayurvedic dosha type is Pitta, strong ginger tea, which is
heating, can lead to symptoms such as irritation and burning
sensations. They can dilute the tea with water, drink less tea,
or simply drink water instead.
RECIPE FOR GINGER TEA
Ginger tea will help purify the body and boost your digestive
system.

Ingredients
Unpeeled ginger root
Hot water
Raw organic honey (optional)
Chopped mint (optional)
Lemon slices (optional)
Instructions
To make one cup of tea, put approximately one heaping
teaspoon of coarsely chopped unpeeled ginger root into a cup
of hot water. Let the tea steep for 2 minutes. Strain or let the
ginger settle to the bottom of the cup.
To make one quart of ginger tea, coarsely chop an unpeeled 2-
inch piece of whole ginger. Place the pieces into a 2- or 3-
quart pot with one quart of purified water. Bring the water just
to a boil and reduce the heat to a simmer. Let the tea simmer
for 15 minutes.
Strain the ginger pieces and put the tea into a thermos bottle or
store in a glass jar. Reheat the tea as needed. Try sweetening
your tea with raw organic honey and chopped mint or lemon
slices (optional).

5. Lubricate Your Digestive Tract

Internal oleation is the process of introducing healthy oils into
the digestive tract to begin gentle elimination and facilitate the
release of fat-soluble toxins, as well as to stimulate the release
of bile salts that help us eliminate cholesterol and excess
estrogens through the GI tract. According to Ayurveda,
oleation (ingestion of oils) helps you loosen and eliminate
toxins, also known as ama.
One way to provide internal oleation, along with healthy fiber,
is through a combination of sesame seeds and raisins. Here’s
what to do:
RECIPE FOR OLEATION
Ingredients
1/4 cup sesame seeds
1/4 cup golden raisins
Instructions
Mix sesame seeds and golden raisins. Take a teaspoon of the
mixture one hour before each meal, or two hours after each
meal.
Tip: If you have problems digesting seeds, try taking 1/2
teaspoon of sesame seed oil along with three or four raisins,
three times a day. Another option is to take one teaspoon of
tahini (ground sesame seeds) and about six raisins, three times
per day.

6. Consider Triphala Supplementation

Triphala is an Ayurvedic herbal supplement used to support
the digestive tract and the healthy bacteria in the intestines
through antioxidants and healthy fibers. To encourage
elimination, you can take 1,000 mg of Triphala two hours after
dinner and one hour before bed (assuming you have eaten by 7
p.m. and are in bed by 10 p.m.)

7. Enjoy Daily Self-Massage

Each day of your detox (and, ideally, every day after the
detox) give yourself an Ayurvedic self-massage, or self-abhy,
using therapeutic aromatherapy oils. Regular massage and
loving touch detoxifies the body’s tissues, increases
circulation, calms the mind, and enhances immune function—
and it feels blissful. You may also want to get a professional
massage at a wellness spa or healing center.
8. Sweat Out Toxins
Exercise is a cornerstone in a detoxifying program. The
increased heat and sweat generated through exercise help to
purify and detoxify your body. Each day, aim to engage in at
least 20 minutes of aerobic activity that is vigorous enough to
leave a light layer of sweat on your skin. You can also take hot
baths or go to a sauna or steam room to encourage the removal
of toxins through your skin.

9. Turn Off the Electronics and Nourish Your Spirit

During your detox, take the opportunity to withdraw from the
flood of energy and information that can create emotional
toxins in the body-mind. Excessive TV viewing, hours of
mindless web surfing, disturbing movie and news watching,
and compulsive social media engagement can deplete your
energy and well-being. Eliminate or at least reduce your
consumption of electronic media and instead participate in
activities that nurture your senses and strengthen your vitality.
Here are a few alternatives:
 Read an inspiring book.
Listen to uplifting music.
Spend time outdoors—go for a hike, take a bike
ride, or feel your bare feet on the earth.
Practice yoga.
Breathe deeply and consciously.
Visit a museum or art gallery.
Get a massage.
Think of the senses as portals through which you ingest the
raw materials of the world and create your picture of reality.
Your health depends on the positive input of your five senses
as much as it does on nurturing food. What nourishes your
soul, nourishes your body. Take care to seek out moments of
joy and beauty, which are the gifts that sense continually
provide.

10. Meditate
Meditation is the perfect vehicle for rejuvenation of the body,
mind, and spirit. By its very nature, meditation takes you to
the quiet place inside yourself and works gently to stem the
fight-or-flight stress response. Our physical body reacts to
ongoing stress by creating physiological changes that damage
the body and accelerate aging. Prolonged stress can make you
sick and accelerate the aging process. During the stress
response, your heart beats faster, your blood pressure rises,
your breathing becomes shallow, your blood sugar level rises,
and your immune system is suppressed.
Through the restful awareness of meditation, it is possible to
quiet and purify the mind and calm the stress response. In
short, meditation is a very important way to purify and quiet
the mind, thus rejuvenating the body.
If you have difficulty meditating and experience lots of
thoughts, restlessness, or boredom, don’t be discouraged. This
means you are actually releasing stress. Keep a neutral attitude
towards the thoughts, and gently return to the focus of your
breath or mantra. The more you put your attention on a single
focus during meditation, the more distractions will recede.
When you begin to meditate regularly, you will start to notice
that thoughts and feelings that may have been building up
inside of you are gently released and you reach the quiet place
that was always there, waiting for you—the place of pure
awareness. It is there that you experience peace, healing, and
true rejuvenation.

If you are new to meditation, try the So Hum technique below

to start your practice. Remember not to force anything, and
allow your breath to move easily and gently. Don’t inhale
deeply or hold your breath, just breathe normally. After you
have practiced this meditation, you may wish to learn a more
specific and personalized process through a certified
meditation instructor.
Choose a place where you won’t be disturbed. Sit
in a chair or on the floor, using blankets and pillows
to make yourself as comfortable as possible.
Close your eyes and for a few minutes and take a
few moments to observe the inflow and outflow of
your breath.
Now take a slow, deep breath through your nose,
while thinking or silently repeating the word So.
Then slowly exhale through your nose while
silently repeating the word Hum. Continue to allow
your breath to flow easily, silently repeating So …
Hum … with each inflow and outflow of the breath.
Whenever your attention drifts to thoughts in your
mind, sounds in your environment, or sensations in
your body, gently return to your breath, silently
repeating So … Hum.
Do this process for a few minutes when you’re first getting
started, gradually building up to half an hour. Just breathe
easily and effortlessly, without trying to concentrate. When the
time is up, sit with your eyes gently closed, taking a moment
to rest in the stillness and silence. When you emerge from
your meditation, you will carry a little bit of stillness and
silence into all of your daily activities.

11. Create a Daily Schedule

Set a schedule of activities to follow during the detox to make
it easier to stay on track and enjoy the experience. For
example:
Morning:
Meditate
Gentle stretching or yoga
Self-massage
 Warm breakfast such as ginger tea with cooked
cereal or grains with almond milk (remember to eat
the sesame-seed mixture an hour before each meal
or two hours after)
Afternoon:
Main meal at lunch
Take a 10- to 15-minute walk after lunch to aid
digestion
Engage in exercise that helps to generate sweat or
take a sauna
Meditate
Evening:
Light dinner
Short walk
Read something inspirational
Warm bath
Reflect in journal
Be in bed by 10 p.m.
As you create your schedule, make the appropriate
appointments or reservations, and acquire the necessary
supplies or equipment you’ll need. Make a trip to the local
natural foods store to stock up on healthy food. Purchase the
ingredients for the delicious healthy meals you’ll be preparing.
AFTER THE DETOX
At the end of your three-day detox, it’s important to gently
transition by gradually introducing more complex foods into
your diets, such as meat and dairy products. Pay attention to
how you feel when you try these foods again—you may
discover that your body doesn’t actually want or need some of
the foods you’re used to eating and feels better without them.
You can use this three-day detox regularly to eliminate toxins
and balance your body.
 CHAPTER 4: DAILY ROUTINES,
EXERCISE, AND YOGA

Whether it is something that we would like to admit to

ourselves or not, our daily routines and habits (dinacharya)
indeed play an integral role in our long term health. Every
decision made throughout the day impacts the way that we
look and feel: the foods we eat, lifestyle choices we make,
even the subtle thoughts we think. When it comes to making
decisions to support our health it can often feel
overwhelming. It takes awareness, discipline, and dedication
to establish healthy habits that actually stick and that is why
beginning an Ayurvedic journey and self-care routine can be
the best thing you’ll ever do for yourself.

Ayurveda, India’s 5,000-year-old medical system, empowers

us to take our health into our own hands, by providing simple
practices that can be easily implemented over time to ensure a
happier, healthier life. Dinacharya is the Sanskrit term for
daily Ayurvedic rituals which, when practiced regularly, helps
to support a life of optimal wellness through routine,
detoxification, and nourishment. When we are healthy and
balanced, we can fulfill our dharma, our essential life’s
purpose, allowing us to feel our best and share our gifts with
the world.

Dinacharya should be practiced first thing in the morning to

maintain a connection to the circadian rhythms of nature.
Current fast-paced societal norms keep us disconnected from
nature due to our constant access to electricity, reliance on
handheld devices, the pressure to make the most of our days,
social media, and the numerous other disconnects we have
become accustomed to having in our lives. Thankfully,
through the ancient practice of dinacharya, we can deepen our
roots back to nature and begin to re-establish a connection
with our authentic selves, while still enjoying the comforts and
pleasures of the twenty-first century.

By implementing the fundamental self-care practices of

dinacharya into your life, with our easy-to-follow printable
daily routine chart, you will become equipped with the
necessary tools to cultivate balance, bliss, and overall long
term health. Each of the following practices are discussed in
the general order in which they can be implemented into your
daily ritual.
DINACHARYA: DAILY MORNING ROUTINE
Best done between the hours of 6 am-10 am, during
the Kapha time of day when you have the most strength,
steadiness, and fortitude.

1. Tongue Cleaning
Tongue cleaning or tongue scraping is the daily Ayurvedic
ritual of gently scraping unwanted toxins and residue off of the
tongue. This practice eliminates bad breath causing bacteria,
draws toxins or ama out of the body, and prepares the
digestive system by stimulating the taste buds. Traditionally,
tongue cleaners are made from copper which provides a
natural, powerful antibacterial action. Copper tongue
scrapers thoroughly cleanse and will last longer than plastic or
stainless steel options.

DIRECTIONS:
Open your mouth and extend your tongue to inspect for a film
or coating. Place the tongue cleaner towards the back of your
tongue and gently scrape the ama or film forward and out of
the mouth. Rinse the ama off of the tongue cleaner and repeat
this process until you no longer see residue collecting on the
tongue cleaner and your tongue is clean.

2. Oil Pulling
You may have already heard of oil pulling, as it is currently
becoming a health trend across the country. Many people are
learning of the multitude of benefits that this simple practice
can offer but are probably unaware of the fact that its roots
stem from Ayurveda. Known in Sanskrit as Kavala Graha, oil
pulling is the ritual of pulling or swishing oil through the teeth
for twenty minutes to support overall oral health and hygiene.
Perform this dinacharya every morning to strengthen gums,
whiten teeth, eradicate plaque, rebuild enamel, draw toxins out
of the body, eliminate bad breath, and alleviate the symptoms
of TMJ.
Many people enjoy the use of coconut oil as their oil pulling
oil staple and we are in full support of this method, as coconut
oil is easily accessible, has a pleasant taste, and has
antibacterial and antifungal properties. However, we would
also like to suggest the use of sesame oil as it is the
preferred Ayurvedic oil for oil pulling due to its antibacterial,
rejuvenating and highly nourishing properties. Traditionally,
turmeric and other beneficial herbs are also infused into the oil
to increase its medicinal value.

3. Gum Massage
These ayurvedic practices are almost self-explanatory: brush
your teeth and floss. We recommend flossing your teeth in the
evening before bedtime to remove any food debris, harmful
bacteria, and plaque before you sleep. One less common
practice is to massage the gums.
Studies have shown that massaging the gums daily with
sesame oil reduces oral counts of Streptococcus
mutans and Lactobacillus bacteria, both responsible for tooth
decay and plaque. Sesame oil reduces bacteria’s ability to
adhere to the teeth and gum surfaces while massaging the
gums improves circulation to the gum tissue which helps
our Ojas or immune system to stay strong.

DIRECTIONS:
Place a few drops of pure, organic sesame oil onto your clean
index finger. Massage the gums in a gentle circular motion,
starting from the back of the mouth to the front. Re-apply oil
as needed. Massage the gums for 10 minutes and then expel
oil residue into a trash bin and rinse your mouth with
lukewarm water.

4. Drink Warm Lemon Water

Drinking a glass of warm lemon water is the perfect way to
jumpstart your day. Ingesting this before any other beverage is
recommended to initiate Agni or digestion, and prepare the
body for elimination (bowel movement). Many people also
find that drinking warm lemon water on an empty stomach
aids in weight loss, since it increases the body’s metabolic
rate.
Lemon is anti-inflammatory and helps to alkalize the body.
Lemon is also high in Vitamin C, so this dinacharya practice
helps to keep the immune system healthy and free from
infection. Lastly, warm lemon water flushes out the liver,
detoxifies the entire body, and can improve skin tone and
complexion.

DIRECTIONS:
Heat water in a kettle and pour ½ cup into a teacup or mug.
Add ¼ tsp of freshly squeezed organic lemon juice. Sip and
enjoy it!

5. Elimination
Ayurveda has a pleasant way of talking about your bowel
movements, by referring to it as elimination. Making time for
elimination should most definitely be apart of your dinacharya
routine. According to Ayurveda, having 1-3 bowel movements
per day is considered healthy and regular, so if you are not
having a bowel movement daily, it is time to take action.
One of the most interesting things we’ve learned while
studying Ayurveda is that if you are not eliminating daily, then
you are experiencing constipation, which is considered
a Vata imbalance. When constipation occurs, it is because the
body is dehydrated and is reabsorbing the water contained in
your stool back into the body. The remedy for constipation is
to add more healthy oils, like ghee, coconut, or sesame oil,
into your diet, drink more water and incorporate demulcent
herbs like flax seeds, Shatavari and licorice. Blend Tea to help
retain moisture in the body and also daily intake of the
classical Ayurvedic herbal formulation known as Triphala.

6. Cleaning nasal passageway

Ayurveda believes that the nasal passageway is the entryway
for prana, our breath, and life force energy, to enter the body
via a direct route to the brain. This is why it is important to
keep this vital passageway clean, healthy, and clear.

7. Self-Abhyanga
In Sanskrit, abhy means ‘to rub’ and anga means ‘limbs’ and
together these terms define Ayurvedic massage. Thanks to the
Ayurvedic practice of self-abhyanga, you do not need to wait
for your next spa appointment to receive a massage! Self-
abhyanga is the practice of anointing the body with warm oil
using a mindful, loving touch and it has a multitude of
benefits:

Nourishes & hydrates the skin

Tonifies the dhatus, or tissues, of the body
Restores the musculoskeletal & nervous systems
Assists with detoxification of the lymphatic system
Aids in healthy sleep
Decreases the effects of aging
Increases circulation
Stimulates the internal organs
Restores Apana Vayu, or the downward moving
energy, which assists in healthy elimination
When massaged into the skin, abhyanga oil penetrates deep
within its tissues, having a potent effect on the body and mind.
Body Oils come in four different options to meet the unique
needs of each individual’s skin type. Vata Body Oil is designed
to hydrate and soften dry skin while providing a deep sense of
grounding and warmth. The Pitta Body Oil is intended to
soothe sensitive skin and/or inflammation while cooling
heated emotions like irritability, anger, or resentment. Kapha
Body Oil is best for oily skin, as it is formulated to absorb
quickly and balance the skin’s natural oil production, without
leaving a heavy, oily layer behind. It also helps to awaken and
stimulate the senses. Lastly, Tridoshic Body Oil provides
balance to normal skin and imparts a feeling of calm to the
body and mind.

8. Ear Oil
The practice of placing a few drops of warm oil in both ears is
known in Sanskrit as Karna Purana. It is a simple, effective
way to maintain the longevity of your hearing and the overall
health of your ears. Karna Purana pacifies certain imbalances
often caused by excess Vata accumulation and aggravation
brought on by cold and windy weather, overstimulation, and
travel.
 9. Asana
What we call yoga, here in the west are yoga asanas or
postures. Ayurveda recommends practicing 10-30 minutes of
doshic balancing asana in the morning to assist in increasing
circulation, cultivating balance, improving flexibility, and
building strength in both the body and mind.
10. Pranayama
Breathing exercises are known in Sanskrit
as pranayama. Prana is the breath, it is our ‘life force energy’
and Ayam means ‘to control’. We need prana to fulfill our
dharma and accomplish goals. We need ayam to control the
breath, or prana, and direct our energy where we need it to go.
When pranayama is practiced daily, the mind awakens, energy
is cultivated and balance is maintained.

There are many pranayama practices to choose from and it is

important to learn about the effects on each dosha before
implementing them.

11. Meditation
Meditation is a simple yet profound practice that brings you
into a present state of awareness where the body is calm and
the mind is focused. Scientific studies have proven that
meditation has a multitude of benefits:

Reduces stress & anxiety

 Diminishes depression & promotes a more positive
outlook on life
Minimizes inflammation in the body
Builds a connection with a strong sense of self
Develops self-awareness
Improves memory & focus
Increases mental discipline
Reduces pain in the body
Improves sleep patterns
Reduces high blood pressure

12. Shower & Skincare

Finally, it’s time to slip into the shower! A dinacharya that we
are all already familiar with. This morning ritual needs no
explanation, as cleansing the body is a universal practice;
however, we can share some Ayurvedic tips on how to get the
most out of your morning shower.

Rather than use a bar or liquid soap, which strip away the
skin’s protectant sebum, Ayurveda recommends gently
exfoliating the body with an all-natural loofah and salt or
sugar scrub. Since you already have oil on the skin from your
morning self-abhyanga, any of the exfoliating tools mentioned
will work well with the residual oil to simultaneously cleanse
and nourish. At this time, we also recommend step 1 of the
Skincare Ritual. Step 1 is the Cleanser & Mask. To activate,
blend with the Floral Water to create a gentle facial scrub that
will exfoliate and refresh the skin.

When your shower is complete, lightly pat dry with a towel

and allow your skin to air dry, so that you can retain the
remaining abhyanga oil as it continues to penetrate the skin.
Next is step 2. Mist your face with the Facial Toner which will
continue to cleanse, nourish, and balance the pH of the skin.
Lastly, for step 3 blend 3-6 drops of Floral Water with your
Facial Serum to protect, moisturize & illuminate your skin for
the day ahead.

13. Breakfast
It is an important dinacharya to start your day with a balanced
breakfast because you need the proper energy and nutrients to
“seize the day,” as well as, stoke your Agni or digestive fire.
Moreover, what you eat becomes the building blocks of
your dhatus (bodily tissues). Ayurveda explains that most
disease begins in the digestive tract. A breakfast and overall
diet rich in fresh, whole foods that are cooked and spiced
according to one’s specific needs is crucial to prevent disease
and promote health and wellness.

14. Tea
Sipping a digestive tea during your meal is a fabulous way to
moisten food and stoke your Agni. Digestive herbs
called dipanas help strengthen digestion and metabolism.
These herbs also help you absorb nutrients from food. It is
important to note that Ayurveda does not recommend drinking
ice-cold beverages of any kind, even water, as this creates a
low Agni. When Agni is low, it is difficult to digest food,
causing a digestive upset in the form of gas, indigestion, or
nausea.

Each dosha has particular dipanas that work well with its
governing qualities. Since vata dosha and Kapha dosha have a
cool nature, it is best to counterbalance with warming,
stimulating herbs. Likewise, it is best to ingest cooling dipanas
for the heated quality of pitta dosha.
 15. Eye Wash
Ayurveda recommends cleansing the eyes once per week to
purify, soothe, and maintain eye health. In this modern, tech-
saturated world, there is an over-demand on our senses,
especially our vision. More than ever before, we are spending
time on screens of all kinds, be it for work or leisure. All of
these devices emit blue light which when stared at too long
creates eye strain, fatigue, and dryness.
 DINACHARYA: DAILY DAYTIME
ROUTINE
10am-2pm: Pitta Energy
Ayurveda recommends that morning dinacharya be completed
before 10 am to follow the movement of the doshas
throughout the day. Between the hours of 10 am-2 pm, pitta
dosha is considered to be the strongest; hence, it is an
opportune time to harness the heating, go-getter energy of
pitta, and be productive with work, chores, errands, etc. In
short, whichever are your biggest tasks to tackle in the day,
these are the opportune hours to get them done, for you will
have sustained mental focus and clarity thanks to the qualities
of pitta dosha.

It is also recommended to eat your largest meal of the day

during this time, preferably around noon, as this is when the
energy of pitta dosha is at its strongest and is the optimal time
of day for the Agni to properly digest & assimilate food.
During these peak pitta hours, Ayurveda also recommends
avoiding direct sunlight, especially during a hot day, and to
avoid engaging in vigorous physical activity, as both may lead
to an imbalance in pitta dosha.
2pm-6pm: Vata Energy
Between these hours, Vata dosha begins to peak. Seeing as
Vata dosha is comprised of the air and ether elements, there is
spaciousness and movement during this time of day that can
be used for creative projects and problem-solving. Allow
yourself to think outside the box, as you may stumble upon a
creative solution thanks to the energy of Vata.
Since this is the time of day when your focus & attention may
start to decline, avoid reaching for a sugary snack or caffeine
break, as this can easily push Vata dosha out of balance and
overstimulate your nervous system. Instead, enjoy a grounding
cup of Tea and take an afternoon stroll outside to get fresh
prana circulating in the body.

6pm-10pm: Kapha Energy

Kapha dosha predominates at this time of day and with that
comes a feeling of heavy, grounding energy. Between the
hours of 6-8 pm, is the perfect time to enjoy a walk in nature
or take a gentle yoga class like a Restorative or Yin Yoga to
wind down your day. You will want to flow with the energy of
Kapha dosha at this time, surrendering to the feelings of
fatigue from your long and productive day. There is no need to
push yourself to do more at this time, for now, is time to
ground and slowly prepare the body for rest.
 DINACHARYA: DAILY EVENING
ROUTINE
These are best done between the hours of 8 pm-10 pm, during
the Kapha time of day, when you feel fatigued & sluggishness
from your productive day.

1. Take Triphala
Triphala is one of the most popular traditional Ayurvedic
formulas. It is comprised of 3 fruits: haritaki, amalaki, and
bibhitaki. These superfruits have the unique ability to both
gently cleanse and detoxify the digestive tract while also
nourishing the tissues of the body. Triphala Churna before
bedtime to help establish a regular elimination pattern and
balance the body.

2. Sleep
Proper sleep is one of the Three Pillars of Life in Ayurvedic
medicine. Sleep is an essential time for healing the body from
daily stress. As our minds rest during sleep the body can focus
on digesting, metabolizing, and regenerating. Not only do the
tissues of the body replenish and heal, but our minds and
emotions have an opportunity to digest and release stress, as
well.
Millions of Americans suffer from chronic diseases like
depression, obesity, hypertension, and diabetes. An unhealthy
sleep cycle can contribute to such diseases because our bodies
and minds become more fragile without proper rest.
Eventually, lack of sleep catches up with us, making us less
productive at work and feeling less vital and alive.
So, what is considered proper sleep? Ayurveda believes that
sleep patterns should be in accordance with the sun; thus, the
best time to sleep is from 10 pm-6 am. As the sun sets, the
pineal gland, located in the brain, receives information from
the eyes that it is becoming dark and evening has arrived; thus,
it is time for the pineal gland to produce melatonin, a serotonin
derived hormone, which prepares the body for sleep. When we
are still on our phones, watching television, or have overhead
lights on as evening rolls in, the pineal gland is unable to
produce an appropriate amount of melatonin; thus, it becomes
harder to fall asleep at 10 pm. Here are some evening
dinacharya practices to help you prepare the body for sleep:
1. Set the Mood - Turn off or dim all overhead lights
in the evening. This way, your pineal gland can
function optimally.
2. No More Screen Time - Set an intention to turn off
all screens by 8 pm or 9 pm. When you are exposed
to this artificial lighting, your melatonin and
circadian rhythms are disrupted.
3. Be In Bed by 10 pm - Restoration and regeneration
of our bodies and minds work most efficiently
between the hours of 10 pm- 2 am; hence, you need
to actually be in bed by 10 pm to get your best rest.
If you are up past 10 pm, the metabolic energy that
should be used to heal and regenerate the body
transfers over to mental activity. This is the reason
why you can sometimes experience a ‘second
wind.’

Ayurveda understands that 10 pm-2 am is

considered pitta time, and it is easy to become activated if we
are not in bed by this time. So, what to do if you are currently
getting to bed at midnight? Use the old 15-minute rule! Each
night, get yourself into bed 15 minutes earlier than the night
before. Soon enough, you’ll be willingly tucking yourself in
by 10 pm and making the most of the deep beauty sleep you
receive during these essential hours of the night.

Remember, a stress-free morning begins the night before with

proper sleep! Give your body between 6-8 hours of sleep each
night, depending on your constitution. If you know your
constitution or dosha, Vata type folks do best on 8 hours of
sleep, predominantly pitta types can operate well on 7-8 hours
of sleep while Kapha types can be fine with just 6-7 hours of
sleep.
Ayurveda recommends these waking times for each dosha:
Vata: awake with the sun
Pitta: awake ½ hour before the sun
Kapha: awake one hour before the sun
In The End
Ayurveda is a holistic, traditional medical system that has the
potential to heal deep-rooted diseases, but to us, its most
useful teachings are the ones that provide tools and insight into
preventative care and medicine. Wouldn’t you rather invest in
dinacharya self-care practices to promote optimal health and
wellbeing, rather than allowing your health to decline? Disease
prevention starts with the choices we make each and every
day. Thus, it is important to consider the effect on your short
and long-term health when making daily decisions.
Ayurveda translates to “the knowledge of life” and is truly a
gift for all humankind. It teaches us to slow down and assess,
reconnect with our body wisdom, tune into the circadian
rhythms of the earth, and cultivate greater self-love and
understanding.
As you begin to weave Ayurveda into your daily routine,
please keep in mind that it is motivation which gets you started
but the habit will keep you going. Our advice for successfully
implementing dinacharya into your day is to commit to 1-2
self-care practices and stick with them for 2 weeks before
adding another.
Remember, you want these practices to become habits, just
like brushing your teeth. If you try to do this entire list all at
once, you may become overwhelmed, lose your motivation,
and even feel like quitting. Instead, take the slow and steady
route to create lasting healthy habits that will transform your
life.
 CHAPTER 5: BACKGROUND TO
PANCHAKARMA

Ayurveda is an elegant system of healing, first described

around 5,000 years ago in ancient Vedic texts as
comprehensive teachings on preserving and maintaining
health. The fact that this ancient medicine is still in use today
is a testament to the wisdom it holds when it comes to
understanding the human potential to achieve a happy and
wholesome life.
Primordial in essence, Ayurveda serves to awaken your body’s
ability to restore balance using principles that are seemingly
basic and yet profound. These same principles are mirrored in
many indigenous cultures today, especially when it comes to
the importance of restoring harmony or balance to cultivate
good health. In addition, woven into Ayurvedic teachings is a
sense of love and compassion for each person’s healing
journey and a reminder to regard yourself in the same way.
One of the first things you will learn about or experience when
starting to delve into the world of Ayurveda is the cleansing
and rejuvenation process called panchakarma, where you quite
literally clean the slate and start anew.
 WHAT IS PANCHAKARMA?

Panchakarma eliminates accumulated impurities from the

mind-body physiology; it is essentially a detoxification
program. Pancha in Sanskrit means “five,” and karma means
“action” and refers to five different purifying and rejuvenating
procedures in Ayurveda. When it was initially designed
thousands of years ago, there weren’t as many causes for
unhealthy accumulations in the body, but it was still necessary
to create this sophisticated panchakarma detox program.
Today, as improper diet, stress, and environmental hazards
abound, panchakarma can be of great help.

A panchakarma program takes place over several days,

allowing plenty of time and space to rest and process the
experience. Each step in the program is purposeful and is
meant to ultimately restore your body’s innate healing ability.
Your body knows how to cleanse itself quite efficiently and is
well-equipped to remove waste through various channels such
as:
Sweat glands
Blood vessels
Urinary tract
Intestines
Since your body has its own detoxification system, what’s the
purpose of panchakarma? Think of a car that is well-
maintained and how long it can be kept running. Give it good
oil and the attention it needs, and it will reward you with many
good years. Ignore your car and its parts start to wear out and
overall functioning is less than optimal. While you are more
complex than a car, the same concept applies. Sometimes your
body and mind need a little help. You need all your parts to be
running smoothly to feel healthy and energized. To do so, a
little conscious effort is needed.

Panchakarma helps to gently clear the channels of removal in

the body so that everything runs smoothly and efficiently, like
a well-oiled machine. In the process, your mental and
emotional bodies go through their own cleansing process as
well. The mind and body are intricately connected according
to Ayurveda. What you do to one affects the other. For
example, when you feel stress you will always feel it
somewhere in your body. Or, when you have a good workout,
your mind feels light and clear.

Classic and Modern Panchakarma

As with anything that has been around for a very long
time, panchakarma has evolved throughout the years and the
modes of practice have differed throughout India.
A panchakarma program today will usually include the
following:
 Herbal oil massages
Steam baths
Cleansing enemas
Nasal administration
Gentle laxatives (senna)
Specialized diet
These therapeutic processes are still based on the five actions
and the effects are powerful and long-lasting. Using your
body’s channels of detoxification the entire program is
designed to not only heal your body but facilitate a deep-
rooted release of stress that has sometimes been stored for
years. For many, panchakarma ends up being an unexpected
and powerful journey into the healing process.
It’s important to understand a few fundamental concepts of
Ayurveda to help fully appreciate what
makes panchakarma effective even at the most subtle levels.
AYURVEDIC DEFINITION OF GOOD HEALTH
What is the definition of good health? Ask on an individual
basis and you’ll find many definitions based on such things as
life experiences, culture, and health history. With any good
journey, it’s helpful to know where you are going—what the
goal is. Then, steps can be taken to seek out ayurvedic healing
accordingly.
Here is the Ayurvedic definition of good health in Sanskrit,
followed by the general translation:
Sama dosha, sama agnischa: One whose doshas are
balanced, whose digestive fire is balanced,
Sama dhatu mala kriyah: whose bodily tissues and
elimination processes are functioning normally,
Prasanna atma indriya manahw: and whose senses,
mind, and self are filled with bliss;
Swastha it abhidhiyate: such a one is called a
healthy person.
Ayurveda teaches that your natural state is one of health,
happiness, and an inner sense of well-being. As the above
definition confirms, this can be achieved when your body is
clear of toxins, your mind is at peace, your emotions are calm
and happy, your wastes are efficiently eliminated, and your
organs are functioning normally. This sounds great, but how
do you not only get to this point but also maintain it? This is
where Ayurveda shines.
THE IMPORTANCE OF DETOXIFICATION
According to Ayurveda, good health depends on your body
and mind’s ability to metabolize all of life’s experiences, both
good and bad. This is why digestion, or Agni, is important as it
relates to the metabolization of life on all levels. Agni means
gastric fire, enzymes, and metabolism and determines how
efficiently you can convert the information in the form of
food, emotions, and experiences into nourishment.
When Agni, and the gastrointestinal tract (or GI tract for
short), is strong, everything is broken down and absorbed into
your mind-body physiology as appropriate. Anything that is
not useful is eliminated from your body and mind. Start to
notice how you personally metabolize the world around you
and how it affects you.

When Agni is weak, it leads to improper digestion of food,

experiences, and emotions and results in an accumulation of
undesired impurities usually referred to as toxins. Ayurveda
refers to these incompletely metabolized materials as ama and
is viewed as toxic residue. The presence of ama clogs the
channels in the body that are in charge of waste removal and
circulation. Thus, proper assimilation and nourishment are
denied to the mind-body physiology.
Ama is described as:
Heavy
Thick
Cold
Foul
Agni is described as:
Light
Clear
Hot
Pure
Which one describes how you feel? When ama has
accumulated over a period, mental and physical functioning is
diminished and it feels like it takes a lot of energy to get
anything done. The body is working overtime to perform what
it usually does with ease. It is difficult to restore balance and
harmony until the impurities have been eliminated.
Once ama is reduced and Agni is strong, you can tackle life a
lot easier.

The world is busy, stressful, and toxic that places a huge strain
on your physical and mental systems, especially over time.
While you may not see it with your eyes, you most assuredly
feel it. Stress is a huge problem and is the cause of many
ailments. How can you focus on creating a happy life that
Ayurveda promotes when you feel like crap? The first step is
clearing out the gunk, or ama, through panchakarma and then
learning tools to maintain good health.
SIGNS YOU MIGHT BENEFIT FROM
PANCHAKARMA
The signs of ama accumulation can be obvious. If you notice
you have any of the following symptoms, you might benefit
from a panchakarma program:

A thick layer of coating on the tongue

Tired throughout the day, especially after meals
Body aches and pains
Uncontrollable cravings
Foggy mind
Bad smelling breath, odor, and flatulence
Constipation or diarrhea
THE PANCHAKARMA TREATMENT
Are you convinced you need panchakarma? Here is what to
expect. Depending on the facility, your panchakarma program
may slightly vary. It’s always under the supervision of a
medical doctor and/or an Ayurvedic physician. The program is
specialized and is tailored to your mind-body constitution
or dosha(s). It is often recommended to stay in-house for
treatment to get the most out of the experience.
There are three main components of the panchakarma process:
Preparation phase (poorva karma)
Principal procedures (pradhana karma)
Post-therapy procedures (paschat karma)
The preparation phase is designed to prepare your body for the
elimination of imbalances. It includes steps that are meant to
soften and help encourage the release of stored toxicity. The
therapy called Snehana (oleation) refers to both internal and
external oleation of the body.
You are instructed to take increasing quantities of herbalized
oils by mouth, which are designed to lubricate your digestive
system. The Chopra Center’s recipe for Bliss Balls includes
ingredients that are meant to stoke Agni as well as provide
lubrication.
In addition, the preparation phase may also include ginger
tea as well as herbal supplements.
During the phase of the principal procedure, now that your
body has been prepped, your focus is on the elimination of
toxins. This is where the five classical therapies would take
place. Instead, alternative treatments are given that provide
similar benefits and include the following:
Bastis, or herbalized enemas, are administered.
They are made up of herbalized oils that flush out
your intestinal tract, accessing the deeper tissues,
and eliminating fat-soluble toxins. While it may not
sound appealing, the whole process is meant to be
 gentle. Senna can be used as part of this phase as an
additional gentle laxative.
Nasya, or nasal applications, are medicinal oils that
are applied throughout the nasal passages, clearing
the sinuses and draining excess mucus. If you
suffer from chronic sinus problems or allergies, you
may find relief. This step can feel soothing and
calms your mind.
Swedana, or sweat treatments, are next. Dry and
wet saunas open up your pores and begin to rid the
body of impurities through your sweat glands. It
helps to dilate circulation and speeds up the
elimination of impurities that have been loosened
by oleation. It also encourages a general state of
relaxation.
Abhyanga, or oil massage, is the external oleation
of the body. The type of oil along with the herbs
used to prepare the oil is based on the
recommendations of the overseeing doctor.
In panchakarma, massage serves as a way to
provide oil to the tissues, loosen impurities, and
encourage those impurities to start making their
way out through your channels of elimination. Each
day is a different massage treatment and is
scheduled in a specific order that is optimal for
cleansing.
The post-therapy procedures, also considered the rejuvenation
phase, is the time to implement the tools that have been taught
to help sustain the new and improved you. Ayurveda
emphasizes the need to rekindle one’s agni to prevent
unhealthy accumulation. This is accomplished through the
regular practice of the following:
Yoga
Meditation
Dosha-specific diet
Daily abhyanga
Pranayama
The feeling of lightness and clarity accompanies this time.
Impurities have been removed from your body, thus you feel
more energized and it’s easier to make healthier
choices. Rasayana means “that which is nourishing” and
defines the mindset that you must consider during this time.
Incorporate more natural foods, spend time in nature, exercise,
and choose experiences that make you happy in addition to
putting into practice agni-enhancing techniques.
Example of a typical day:

Wake up with the sunrise and practice gentle yoga

and meditation.
Drink a cup of spiced tea with cumin, ginger,
cardamom, fennel seeds, and other spices and herbs
for your dosha.
Enjoy a light breakfast.
Begin your first treatment of the day, such as an oil
massage.
Spend time in the dry or wet steam room to release
toxins.
Eat a detoxifying lunch of kitchari, lentils, and rice
in healing spices.
Walk around in nature or sit and meditate. Try to
detach from technology!
Take naps as needed.
Undergo another treatment, such as the herbalized
basti.
Consume a light dinner of more kitchari or cooked
vegetables and rice.
Read, meditate, or journal and then head to bed.
WHY SHOULD YOU
TRY PANCHAKARMA TREATMENTS?
You don’t have to be sick to benefit from panchakarma. If you
are healthy, then you will become stronger and have more
energy. If you are sick, it will gently encourage you back to
health in a natural way. Prevention is important! Anything you
can do to maintain a state of balance will help in the long run
and ensure a long wholesome life. Here are a few of the
benefits of doing panchakarma:
Eliminates impurities from your body and mind
Restores your mind-body constitutional balance (or
doshas), improving health and wellness
Strengthens your immune system and you become
more resistant to illness
Reverses the negative effects of stress on your body
and mind thereby slowing the aging process
Enhances your self-reliance, strength, energy,
vitality, and mental clarity
Brings about deep relaxation and a sense of health
and well-being
How Often and When
Traditionally, Ayurveda suggests doing panchakarma with the
change of the seasons, so about three times per year. Any time
you experience transitions, things can get out of balance and
accumulations occur. Anytime you feel out of sorts or ill,
consider panchakarma. The whole process helps to remind you
about the importance of taking care of yourself and honoring
where you are at and what you need at the moment.

Your body and mind thrive when given moments of respite

and some peace. Panchakarma not only rejuvenates your body
and mind but also teaches you about yourself. The value of
knowing what good health feels like, even if it’s just a
glimpse, provides a sense of hope that it’s possible to live in
this world and feel good. Give panchakarma a try!
 CHAPTER 6: AYURVEDA HERBS AND
OILS
The medicines used in Ayurveda are numerous and varied in
appearance. They are vegetable oils and herbs, minerals. In
certain cases, small amounts of heavy metals, purified in a
specific way, can also be used, mainly to enhance the impact
of other components.

During the thousands of years of its existence, this medicine

has found natural medicines and treatments for every disease.

Herbs, for example, can be applied alone or in combinations.

Already before the New Age for the preparation of Ayurvedic
medicines, over 50,000 recipes have been used with formulas
to combine herbs at certain ratios according to the disease.
They have survived to date in writing in ancient treatises,
which appear as encyclopedias in general medicine, surgery,
and education.

In them, vast knowledge is summarized which even before

their appearance was transmitted orally between the
generations from a wise man to a student. It has been
systematized into a detailed medical science.

Ayurvedic medicines are described, for example, in Charaka-

samhita where general therapies are included and some of the
eight sections in 120 chapters are specifically dedicated to
diseases, symptoms, healing remedies, and their properties.
The same applies to Sushurta-samhita but specialized in
surgery – types of operations, including complicated ones –
say, eyes, tools, cures, accompanying surgery, and post-
operative treatment. There are also medicinal upavedas–
guidelines for conducting of the treatments.

These recipes and rules apply strictly unchanged even today,

as in India there are numerous universities for classic
Ayurveda. This science is complex, with many sections. For
herbs as Ayurveda medicines, for example, they are
specifically studied not only to recognize but also when is time
the optimal period for each one to be picked up, how it is
stored, how it is prepared.
It is also the study of their properties, the purpose of each
herb, and how to combine with other Ayurvedic medicines and
in which diseases.

How and what are herbs used as Ayurvedic medicines?

In the treatment of a given disease, Ayurveda does not focus
only on it to eliminate its symptoms – for example, painkillers
for some pain. The purpose of this ancient medicine is to
restore the overall health of the body, to eliminate the causes
of the diseases.

Therefore, herbs as Ayurvedic medicines are not only

numerous, they are also used in different ways, with different
goals in the treatment of the disease.
For Ayurveda, imbalances in the body are caused mainly
by inappropriate food and the wrong way of eating. They slow
down digestion and with the incomplete degradation and
absorption of food, toxins are produced and accumulated in
the body. They poison the body at all levels – cells, organs,
interconnected systems. This is how natural activities
deteriorate, resulting in disorders.

Therefore, herbs as Ayurveda medicines are used both

according to their effects on certain organs and for improving
digestive activity. Their combinations as a specific drug can be
dozens of different forms: tablets, powders, potions, jams. In
different ways, they are taken by drinking, rubbing in the
body, through the nose, in the ears, for inhalations, steam
baths.
In practice, for each organ, there is a specialized herb or in the
judgment of the Ayurvedic doctor – a combination of herbs:
for the heart (e.g. saffron, lotus seeds); for the brain (basil,
sweet flag); for the lungs (ginger, hogweed); for the liver
(chamomile, male fern); glands, kidneys, bile, stomach,
intestines, reproductive system in both women and men, etc.
Among the herbal remedies among the most powerful and
with versatile effects, such as Ayurveda medicines, are
Manjishta, Vidanga, and Guducci:

Manjishta is used for problems with the spleen,

liver, bile; even for blood purification. It is
especially useful in the treatment of scabies, acne,
and allergies.
Vidanga is used against parasites – tapeworms,
intestinal worms, herpes, bacterial infections.
Guducci tones and rejuvenates cleanses the blood
and liver, heals arthritis, and various inflammations.
THE OILS IN AYURVEDA TREATMENT
Together with herbs, a variety of oils are used in Ayurveda
treatment. They are warming or cooling, applied by pouring or
rubbing in, often accompanied by specialized massages.

These therapies should not be confused with spa treatments

because both oils and massages purposefully trigger certain
processes in the body, desired reactions for treatment
purposes.

They can act on the bones, the nervous system, the various
tissues and organs inside the body, the blood, to make
compresses, to treat wounds. Depending on their type, their
impact can be very varied and are used in practice in all kinds
of diseases.

Among the most commonly used oils in the treatment are ghee
– purified in a specific way cow’s butter; sesame oil; mustard;
jojoba; coconut oil, sunflower oil, etc. In their thermal
preparation, in the judgment of the Ayurvedic doctor herbs
are added in a certain way to achieve the desired result as
combined healing properties.

The specificity of the process is that different herbs have a

different sensitivity to heating. For example, jasmine, mint
camphor, etc. are added directly to the oil to soak for a certain
amount of time, then the mixture is strained. Other herbs –
carnation, mustard, etc. can simmer with the oil. In all of this,
of course, there are precisely defined ratios and technological
periods that must be strictly observed. Besides
external, healing oils can be taken by drinking, through the
nose, in the ears, also with a medicinal enema, etc.

Oils can be heavy which are also called carriers, and light,
aromatic which, through the heavy, penetrate deeper. Coconut,
sesame, corn, sandalwood, etc. are carriers. Essential
/aromatic/ are camphor, musk, cinnamon, rose, and many
others. Of course, they can also be used on their own.
THE BENEFITS OF AYURVEDIC OIL
Ayurvedic oil has been relied upon for thousands of years as a
fundamental part of Ayurveda.
Oil is traditionally used in Ayurvedic healing in a variety of
ways including raw consumption, cooking, massage, bathing,
gargling, basti (colon nourishment), and nasya (nasal passage
nourishment).

Two basic categories of Ayurvedic oil:

Base Oil—Pure, whole, organic oil from a natural
source (such as sesame, almond, coconut, or
sunflower)
Herbal Oil—A base oil infused with a decoction of
one or more Ayurvedic herbs—combining the
nourishing and soothing qualities of the oil with the
healing properties of the herbs.
Ayurvedic oil is calming, soothing, moistening, and
lubricating. Furthermore, the word for oil in Sanskrit—sneha
—is also a word for love, and therefore holds a special place in
the Ayurvedic tradition as the ultimate nourisher and carrier of
love. Ayurvedic oil transmits these qualities deep into the
tissues of the body.

Organic base Ayurvedic oils:

Coconut Oil
Sesame Oil
Sunflower Oil

Spices in Ayurvedic treatment

For Ayurveda, a living force from Nature is drawn through
food. Thus, proper nutrition is disease prevention, and its use
in treatment speeds up the recovery.

However, the food should be delicious to be useful, otherwise,

its charge is lost. It must be complete, with all tastes – salty,
sour, bitter, and so on which does not mean to have a separate
dish for each of the 6 tastes – the body would not need for so
much food.
Taste is achieved with spices. And the use of specific spices
has a healing effect. Ayurveda has a wide range of spices that
affect digestion and, hence, metabolism. Generally, they also
have very direct healing properties.

Ginger, for example, contains gingerols – strong anti-

inflammatory compounds. This spice helps reduce pain in
arthritis; activates blood circulation through which it is
beneficial against cardiovascular diseases; it is beneficial
against colds, coughs, flu, it is even an anti-cancer remedy. It
is used as a spicy dish spice but can also be taken in the form
of tea.
Among the other spices with strong and versatile action
is turmeric. It is a natural antibiotic and has an antiseptic
effect. The curcumin compound has an antitumor effect,
destroys free radicals, prevents platelets from sticking
together, and thus prevents plaque accumulation in blood
vessels. It also has anti-inflammatory properties, lowers blood
sugar, cleanses the blood, slows down aging. It can be taken
with ayran (buttermilk), it’s used in the preparation of Indian
curry, butter, cheese, mustard.

Coriander improves digestion, helps other ingredients to be

absorbed fully. Its grains have an anti-inflammatory property,
lower blood sugar, and cholesterol. It is used for soups, salads,
various dishes.

Of the many medicinal spices, black pepper can also be

mentioned. It stimulates digestion, is beneficial for the kidney
and heart function. Black pepper, freshly ground and stewed
with ghee, is good for nourishing the brain. However, the spice
is warming and its use must be moderate.
APPLYING AYURVEDA DRUGS – ONE WITH
NATURE
Ayurveda’s healing remedies are all-natural – they are
extracted in a pure form directly from nature. And there is no
other way because Ayurveda is a science of man’s unity with
nature as a way of life, of existence in the Universe. The
wisdom here is that Ayurveda has discovered the resonance of
the human organism with the rhythm of Nature, with its
periods and cycles: Day/night and seasons/time. Therefore, of
course, the healing methods of this medicine are entirely
natural.

In conclusion
Numerous Ayurvedic medicines are simply included in the
natural processes of the body, boosting one or slowing others
to restore the disturbed balance that has led to the disease. The
interference is, to trigger and assist the self-defense functions,
that the body regains the healthy “working regime” given to
it by Nature and be able to overcome the disease.

In practice, this is an improvement of the overall condition,

with the body basically being cleansed of the
toxins. Improves digestion and absorption of food, through
which the accumulation of poisons from non-degraded food
remains is avoided; metabolism is optimized, resulting in
good cell nutrition and slowing down of aging.
Healthy recovery is also an emotional and spiritual aspect. A
person copes easier with stress, controls the emotions, leading
to a calm consciousness. Returning the body to its natural state
and rhythm of work, Ayurveda also improves mental activity,
memory, perceptions.

Here we have to mention that the Ayurveda remedies are

prescribed by the doctor personally for each patient. They
cannot be administered to another person as self-medication
even with symptoms similar to those for which the
prescriptions are given. This is because each body type is
strictly individual, unique, and the doctor needs to decide what
to apply for it to be effective and useful.
 CHAPTER 7: PRACTICAL THERAPIES
AND ADVICE
Ayurveda is an ancient knowledge cultivated by the sages of
India. It has been developed from various treatises and
manuscripts and has made its way to becoming one of the
ancient most but modern health care techniques. ‘Ayur’ means
life and ‘Veda’ means science. Thus, the term ‘Ayurveda’
means ‘science of life’. The theories and notions of Ayurveda
have been practiced for the past 5000 years. It recommends
methods for appropriate living and longevity. It includes
instructions to maintain good health as well as dealing with
illness through yoga, treatments, herbal medicines, correct
diet, and lifestyle changes.

List of Ayurvedic Treatments

Ayurvedic Treatment List of Diseases

Pain, Mental Stress, Gastric

Problems, De-toxification,
Abhyangam Immunity Problems, Weight

Loss, Paralysis, Skin

Shirodhara Problems

Sleep Problems, Insomnia,

Kashayadhara Stress, Hair Fall

Greeva Basti Psoriasis, eczema, scalp

lesions, hair fall
 Neck Pain, Neck
Janu Basti Spondolysis, Neck Arthritis

Kati Basti Knee Pain, Knee Arthritis

Back Pain, sciatica, lumbar

Spine Basti spondylosis

Spine arthritis, Spondolysis

Kizhi of the spine,

Mukha Lepam Pain, Mental stress

Netra Tarpanam Skin Care, Skin conditions

Vision problems, Eye strain,

Padabhyangam Headaches

Pain, Mental stress, De-

toxification, Gastric
Pizhichil problems, Paralysis

Pain, Mental stress,

Immunity problems,
Shringara Paralysis

Soundarya Skincare treatment

Thalapothichil Skincare treatment

Ubtan Scalp and hair care

Udvartanam Skincare, Weight loss

LIST OF AYURVEDIC TREATMENTS
Pain Management

Abhyangam
Kizhi
Kati Basti
Janu Basti
Sneha Vasti
Depression and Anxiety
Abhyangam
Nasyam
Pizhichil
Shirodhara
De-Toxification
Nasyam
Vaman
Virechanam
Sneha Vasti
 Kashaya Vasti
Gastric Problems
Sneha Vasti
Padabhyangam
Vaman
Kashaya Vasti
Virechanam
Weight Loss
Udvartanam
Kashaya Vasti
Skin & Hair Care
Ubtan
Soundarya
Shringara
Udvartanam
Thalapothichil
Mukha Lepam
Paralysis
Abhyangam
Padabhyangam
Nasyam
Pizhichil
Sneha vasti
Kashaya Vasti
Elderly Care
Abhyangam
Nasyam
Kati Basti
Janu Basti
Spine Basti
Immunity
Abhyangam
Nasyam
Pizhichil
Shirodhara
Takradhara
Eye Care
Shiro-Abhyangam
Padabhyangam
Nasyam
Netra Tarpanam
Mental Health
Abhyangam
Padabhyangam
Shirodhara
Takradhara
Ksheerdhara
THE AYURVEDIC TREATMENT PHILOSOPHY
According to Ayurveda, you can live a long and healthy life
through intelligent co-ordination of your body (sharira), mind
(mana), senses (indriya), and soul (atma).
Ayurvedic science revolves around the five elements
(panchmahabhoot) i.e. earth (prithvi), water (jal), fire (agni),
air (vayu), ether (aakash) that goes into the making of the three
physical energies – Vata, Pitta, Kapha, and the three mental
energies – Satwa, Rajas, and Tamas which in turn determines
the constitution (prakriti). Ayurveda thus offers a unique blend
of science and philosophy that balances the physical, mental,
emotional, and spiritual components necessary for holistic
health.
SCIENCE OF AYURVEDA
Ayurveda is not just an Ancient Indian Medical system, but a
complete guide to healthy living. It has been around for
several thousands of years and has stood through the test of
time. Ayurvedic physicians were doing surgeries and other
complex medical procedures long back– while in modern
science it’s a very recent phenomenon. The Vedic philosophy
believes that the entire universe is one – whether it is human
beings, animals, plans, or non-animated objects. Hence, there
is interdependence on each other. Ayurveda believes in
creating a harmony of the human body-mind-soul with the
surroundings and nature. Hence, the focus of Ayurveda
extends far beyond healing physical ailments but to mental and
spiritual realms of helping a person attain the highest self-
realization.
BODY TYPES AS PER AYURVEDA

Ayurveda believes that each individual has its own unique

body constitution like the thumbprint. It is a blend of three
body types that include mental, physical, and emotional
aspects. These are known as ‘doshas’ in Ayurvedic scriptures.
These Doshas are further classified as Vata, Pitta, and Kapha.
Vata represents space and air. It governs all physiological
movements like breathing, talking, circulation, assimilation of
food, urination, menstruation, etc. People who possess this
dosha have fast body movement and a quick thought process.
Vata dosha gives force to the other two Doshas.
Pitta represents fire and water. It is the biological energy that
functions through organic acids, hormones, enzymes, and bile.
Physiologically, Pitta controls aggression, joy, willpower, and
mental perception.
Kapha represents water and earth. An individual dominated
by this dosha is ruled by emotions like love, greed, patience,
forgiveness, and attachment. It is this dosha that provides the
body its physical form and structure.
AYURVEDIC HERBS
Ayurvedic herbs are extracted from different parts of the plant
– leaves, nuts, seeds, bark, roots, and so on. There are
thousands of such herbs and their combinations which are
available as medicines. The method of processing & extraction
also varies greatly – while some are extracted by boiling in
water, some are used to make herbal wines, and others are
used directly for ingestion. A combination of herbs which are
described in Ayurvedic scriptures are called “classical
medicines” while those which have been formulated by
pharmaceutical companies are called “proprietary medicines”.
It is advisable to consult an Ayurvedic Doctor before starring
any medication.
NAADI PARIKSHA AND DIAGNOSIS

The ‘naadi’ or pulse is given immense importance in

Ayurveda. Naadi pariksha is a technique of diagnosis through
the pulse. The vibrating frequency of the pulse helps in
ascertaining various functions of the body. It also reveals the
mental and physical characteristics of people. In yogic texts,
there is mention of 14 naadis which have specific functions
related to different parts of the body. Stimulation of a naadi
enables to influence the processes of these body parts. Naadi is
said to be ‘jiva sakshi’ ie the evidence of life. The factors that
contribute to naadi diagnosis are-
– Size or volume of the pulse
– Number or rapidity of the pulse
– Rhythm or regularity of the pulse
The pulse is tested in the left hand for women and the right
hand for men.
PANCHAKARMA TREATMENTS

Panchakarma is a powerful method of purification and

treatment in Ayurveda. As the name suggests, it is a set of five
therapies designed to cleanse the body of toxins. These
therapies are-
Vaman: Refers to medicine induced emesis. Here, vomiting is
induced which helps eliminate toxins from the tissues. It is
generally used in the treatment of Kapha-dominated illnesses.
Virechanam: Refers to medicine induced purgation. It focuses
on the removal of toxins through the evacuation of the bowels.
It is applied in the treatment of pitta-dominated ailments such
as herpes, jaundice, colitis, etc.
Basti: Refers to medicated enema. Enema is one of the many
contributions of Ayurveda to medicine and has proved to be
extremely effective for a variety of medical conditions. Herbal
mixtures made out of oils, ghee, milk, etc are administered
into the rectum.
Nasyam: It indicates the usage of nasal drops. Administration
of naturally prepared nasal drops brings relief to several types
of headaches, migraine, hair problems, respiratory problems,
sleep disorders, etc.
Raktmokshanam: This refers to bloodletting through leech or
cuts made through a metal instrument. It is recommended for
diseases caused due to impure blood.
7 ADVANTAGES OF AYURVEDA
There are several advantages of Ayurveda over other available
systems of medicine. We are highlighting seven such benefits
below –
1. Ayurveda is the science of life – it is not meant just
for curing diseases but also living a healthy life
2. It has been in existence for several thousand years
and the philosophy has remained unchanged, unlike
modern medicine, where the fundamental premise
changes every few years or other alternative
systems of medicines, which have not been around
for a long period
3. It heals holistically and does not cure only the
symptom
4. It recommends correct food habits & lifestyle as
per the prakruti of a person
5. The medicines used in Ayurveda are natural and
hence have minimal to no side effects
6. It is not very expensive
7. Ayurveda helps build immunity, lower stress &
fight other lifestyle ailments, for which there are no
solution available in many other forms of
medication
SEX AND AYURVEDA
Being a controversial area, not much has been talked about the
phenomenal contributions of Ayurveda in the fields of sex and
intimacy. According to Ayurveda, sex is not restricted to
reproduction but is also a route to nourishment. If a satisfying
union of two bodies is developed, it offers good health and
vitality to both the partners. Ayurveda describes sexual
problems and disabilities as a result of faulty Vata and has
effective remedies for it. A lot of modern-day medicines used
for altering or maintaining the health of sex organs are
Ayurvedic in origin.
AYURVEDIC REMEDIES
While Ayurveda has several medicines which are a complex
combination of herbs and other naturally occurring elements,
several home remedies have been prescribed in Ayurveda. The
use of spices like turmeric to treat cold & cough is so
prevalent in India that it is often not even thought of as an
Ayurveda remedy. Almost all the spices in Indian kitchens like
black pepper, cinnamon, cardamom, etc have benefits
associated with them for some of the other ailments. Aloe Vera
which is becoming extremely popular in several modern-day
skincare regimes is called ghritkumari and has been an
important home remedy in Ayurveda both for skin conditions
& digestion.
AYURVEDIC DIET
Ayurvedic diet is prescribed as per the prakruti (body
constitution) and vikruti (imbalance in the body) of a person.
Hence, Ayurvedic diet recommendations vary from person to
person. Some examples of Ayurvedic diet are given below:

Vata Prakriti:
Food to Have: Favour foods that are warm,
heavy, and oily.
Food to Avoid: Cold, dry, spicy, bitter, astringent
etc
Pitta Prakriti:
Food to Have Foods that are cool, refreshing,
and liquid. Vegetables and fresh organic fruits.
Food to Avoid: Spicy, salty or sour foods.
Kapha Prakriti:
Food to Have: Foods that are spicy, bitter, and
astringent.
Food to Avoid: Sweet, salty, and sour.
AYURVEDIC MEDICINES
Ayurvedic medicines are a careful selection of herbs, plant
extracts, oils, metals, and minerals from natural sources. The
primary goal of Ayurvedic medicine is to help people live
long, healthy and balanced lives without the need for
prescription drugs, complicated surgeries, or suffering from
painful conditions. The view is that all diseases happen due to
an imbalance in the three Doshas. So, the medicines are also
according to the individual dosha imbalance. They treat the
problem as a whole including mental and physical issues, the
person’s thoughts and beliefs, and his/her lifestyle.
AYURVEDIC TREATMENT
Treatment in Ayurveda is a healing process that aims at getting
rid of the disease, preventing its future occurrence, and
ensuring overall well-being. With its holistic approach and
natural methods, Ayurvedic treatment works towards a
permanent cure. It attacks the root cause of the problem as its
objective is not just restoring health but also to create balance
in the body. This is achieved by balancing the doshas,
elimination of toxins, strengthening the digestive system,
opening up channels, and rejuvenation of tissues.
AYURVEDIC DOCTORS
An Ayurvedic doctor has to study the BAMS (Bachelors of
Ayurveda, Medicine, and Surgery) course and spend time at an
Ayurvedic hospital to qualify as an Ayurvedic doctor or
Vaidyas as they are popularly called. Some of the original
scriptures are in Sanskrit, so students with a background in the
language can benefit by understanding the original scriptures.
 5 ADVANTAGES OF AYURVEDA OVER
MODERN MEDICINE

MODERN MEDICINE AYURVEDA

Suppresses only the Targets the root cause of

symptoms of the disease disease

Prolonged use has side Is natural and hence gentle

effects on the body

Treatments are cost-

Drugs are costly effective

Is effective against
pathogens that show
Resistance to antibiotics is resistance to allopathic
causing treatment failure drugs

Treatment is holistic;
Treatment is mainly through includes oral medicines,
oral medication therapies, diet, and exercise
WHAT IS THE BASIC PRINCIPLE OF
AYURVEDIC THERAPIES?
The success and acceptance of Ayurvedic treatments lies in its
basic principles,
1. The five elements: All living and non-living things,
in this universe are made up of five basic elements
and therefore every substance in nature has the
potential to be a medicine.
2. The Tridosha: The Ayurveda works by the concept
of tridosha (Vata, Pitta, Kapha) which are actually
the physiobiological properties. Any imbalance
caused in tri doshas can lead to disease and thus a
balanced state has been considered as a basic target
for therapeutics in Ayurveda.
Ayurvedic treatments are holistic. This means Ayurveda
considers humans as a part of the environment and believes
that true health can be achieved through a holistic approach
that targets physical, mental, and social well-being!
 CHAPTER 8: BALANCING THE MIND
AND EMOTIONS

Have you ever wondered just how much impact your state of
mind has on your health? This has long been debated and is
somewhat difficult to study empirically. But the short answer,
at least according to Ayurveda, is that the mind has a very
powerful influence on our overall health and well-being.

Ayurveda defines health not only as an absence of disease but

also as a very holistic level of vitality throughout our lives. As
a result, the Ayurvedic approach to treating any single aspect
of our health begins with taking into account the whole of who
we are—body, mind, and spirit. Similarly, the Ayurvedic
tradition recognizes that any of these three aspects of self—
body, mind, or spirit—can either support or undermine our
well-being, making the mind one of three equally influential
players in our overall health. Further, Ayurveda considers even
minor disturbances in the mind to be deeply influential, with
the very real potential to compromise the quality of our lives
and to more directly cause any number of diseases—physical
and otherwise.

Thankfully, Ayurveda also provides us with a very elegant and

insightful perspective on the mind, and on the art of fostering
its health, which is considered to be a thriving state of mental,
emotional, and even spiritual well-being. The Ayurvedic
tradition also offers us several practical, and powerfully
effective, tools for balancing common disturbances of the
mind.

So whether you are interested in fine-tuning the habits of your

mind, strengthening your mental acuity, rejuvenating your
mind and mental capacities, or just cultivating a more
wholesome state of mind in general, you’ve come to the right
place. We will begin by introducing, and briefly exploring the
Ayurvedic perspective on the mind—and conclude with links
to several useful resources geared toward supporting you in
cultivating vibrant mental and emotional health.
THE CHANNEL OF THE MIND
According to Ayurveda, substances and energies move
throughout the body via distinct channels—both physical and
energetic—known as srotamsi. Remarkably, one of the
primary channels named in the Ayurvedic tradition is
the channel of the mind, known in Sanskrit as mano vaha
srotas. The fact that there is a channel of the mind at all should
elicit some suspicion that Ayurveda views the mind as an
important participant in our overall health and longevity. And
in fact, the more we explore the particulars of this channel, the
more significant it seems to become.

But before we delve into the Ayurvedic perspective, let’s

examine our own personal and cultural preconceptions for a
moment. Briefly reflect on this idea of “mind.” What are your
natural associations with it? And wherein the body do you
imagine the mind resides? Here in the West, most of us think
immediately of the head. Our culture tends to associate the
mind with the brain itself, and so we are naturally inclined to
envision the “mind” (at least to a large degree) residing within
the confines of the cranium. But in no way does Ayurveda
subscribe to these same limitations. Instead, the Ayurvedic
tradition defines the mind far more broadly. Ayurveda’s map
of the mind quite elegantly reveals its significance in the
broader landscape of who we are—both in terms of its level of
importance, and also in terms of its vast field of influence on
our overall mind-body ecology.
AYURVEDA’S MAP OF THE MIND
For each of the major srotamsi, Ayurveda describes a
root (mula), a pathway through the body (marga), and an
opening (mukha). These aspects of each channel (srotas) serve
to orient us to its prominent locations in the body, illuminate
important influences upon it, and can inform our approach
when it comes time to restore balance to an individual channel.
THE ROOT OF THE MIND
In general, the root of each channel is seen as the
developmental center, or point of origin, for that particular
srotas. As such, it tends to hold a unique significance for the
channel system as a whole. Think back to where you first
imagined the mind might be located in the body. Great. Now,
consider this: according to Ayurveda, mano vaha srotas is
rooted—not in the brain—but the heart. Let me say that one
more time. The channel of the mind is rooted in the heart (and
in the ten great vessels, but we’ll get to that in a moment). So
actually, as soon as we begin to explore the channel system of
the mind, Ayurveda asks us to get out of our heads, and in fact,
to step into our hearts.

This is incredibly significant because the Vedic sciences of

Ayurveda, Yoga, and Tantra all view the heart as a critically
important energetic hub in the body—a meaningful
intersection of a diverse range of physical and energetic
pathways. Picture a wagon wheel with the heart at the center,
each spoke representing a different system, channel, or
substance that either originates from, resides within, or passes
through the heart. For example, of the thirteen srotamsi
presents in both men and women, three of them are rooted in
the heart. This is notable because it is rather unusual for the
physical location of distinct channels to overlap at all.
Incidentally, the three channels rooted there also happen to
permeate the entire physical body—which is also rare.

So we are beginning to get a sense of the heart as the

powerhouse organ and energy center that it is. The heart is
intimately connected to every cell and tissue throughout the
body, three different times, through three distinct channels. No
other organ in the Ayurvedic srotamsi shares that level of
integration with the entire body. The heart center is also said to
be the very seat of our emotional experience, home to our
purest form of self, and, of course, the heart chakra (anahata
chakra) is associated with our capacity for unconditional love.
As the root of the mind, all of these energies that are
associated with the heart take on a newfound significance. In
truth, Ayurveda invites us to adopt a fundamentally expanded
view of the mind as a whole.

The fact that the mind is also rooted in the ten great vessels (an
important set of subtle energetic pathways that inform the
subtle body) is a testament to the profound level of influence
that subtle energies have upon the mind. While this is a vast
and meaningful topic, we will keep our exploration brief. For
now, it is important to understand that, of the ten great vessels,
three (the solar, lunar, and central channels of ida, pingala,
and sushumna, respectively) are said to be the most important.
These nadis (subtle energy channels) travel from the base of
the spine to the crown of the head, intersecting at each of the
seven chakras, and are said to carry the flow of prana,
establishing an important relationship between prana, the
subtle body, the heart, and the mind. Interestingly, when we
practice pranayama (yogic breathing exercises), ida, pingala,
and sushumna are among those pathways that are most
profoundly activated, cleansed, and balanced. This is why
pranayama so powerfully supports our psycho-spiritual health.

As we can see, mano vaha srotas extends far beyond the

boundaries of the rational mind. In fact, as we continue to
explore the Ayurvedic map of the mind, this channel’s
immense field of influence only expands further.
THE PATHWAY OF THE MIND
According to Ayurveda, the pathway (or physical location) of
mano vaha srotas is the entire body—making it the most
overtly all-encompassing srotas of them all. The mind quite
literally affects and is affected by, every cell and tissue
throughout the body, meaning that there is a direct relationship
between the mind and our overall health and vitality. And this
field of influence travels in both directions. In other words,
yes, mind influences matter, but our physical health also very
much affects our state of mind. In this way, our every
experience has the potential to either support or disturb our
overall state of balance—both mind and body.
DOORWAYS TO THE MIND
The channel system of the mind also has several important
openings (mukhas) to the exterior of the body. These
doorways significantly influence the channel of the mind, and,
when necessary, can be used strategically to help restore
balance to mano vaha srotas. First among these openings are
the five sense organs (the eyes, the ears, the nose, the tongue,
and the skin). This means that, when it comes to the mind (and
to our psycho-spiritual health), the sense organs matter—as
does the sensory input they receive daily. For better or worse,
we tend to align (at least energetically) with the qualities of
our day-to-day sensory experience. For instance, if we are
exposed to a great deal of trauma, our systems develop a
natural and familiar association with the energetic experience
of trauma—and begin to anticipate its recurrence. On the other
hand, if we are routinely surrounded by loving, inspiring
relationships, our systems naturally tend to orient toward hope
and possibility. Of course, each of us has a unique degree of
sensitivity to these influences. For some, simply watching or
listening to a news broadcast that is focused on the more
disturbing elements of our society can cause a noticeable shift
in the tendencies of the mind—especially when compared to
times when we chose to limit our exposure to these types of
inputs. Others are less sensitive. But for all of us, changing the
overall quality of our sensory experience can radically alter
our state of mind. If we are serious about inviting vibrant
health and balance into the channel of the mind, the quality of
our sensory input is certainly an important consideration.

Another important doorway to the mind is found in

the marmani—a set of precise energy points on the surface of
the skin that is connected to deeper, more subtle energetic
pathways throughout the body. Each marma point offers a
powerful access point for shifting the energy within the
channel of the mind. And in this way, working with the marma
points can be an effective means of restoring balance to mano
vaha srotas.
THE BIG PICTURE
According to Ayurveda, the body is a crystallization of the
mind. So just as impaired agni and indigestion are at the root
of all diseases, the mind also plays a critical role in our overall
health. Mental ama (toxins) and unresolved emotions can lead
to disease in very concrete ways. For example, unresolved
anger can accumulate in the liver and impair its functioning,
unprocessed grief can disturb the lungs, and chronic anxiety
can upset the health of the colon. But these are only a few
simple examples; there are countless ways that imbalances in
mano vaha srotas can manifest as physical disease.

When it comes right down to it, the mind is incredibly

important, broadly influential, and it has a very direct, and
potent impact on our overall health and well-being—making
the channel of the mind genuinely worthy of our sincere care
and attention. And ultimately, our focused efforts to support
the channel of the mind can’t help but ripple out to positively
impact our every cell, tissue, and subtle pathway throughout
the mind-body ecology. It’s no wonder that, throughout the
Vedic sciences, there is such a universal emphasis on practices
(such as meditation, yoga, and pranayama) that promote
psycho-spiritual health.
SATTVA, RAJAS, AND TAMAS

Ayurveda names three maha Gunas (universal attributes or

qualities of consciousness)—sattva, rajas, and tamas—that are
especially pertinent to this conversation. Though these
qualities are very subtle, they are present in our food, our
experiences, and our overall state of consciousness. Together,
sattva, rajas, and tamas are said to give rise to all phenomena
in nature, and they have a profound influence on the subtle
body and the mind.
Sattva engenders equilibrium, clarity, light,
intelligence, compassion, insight, and wisdom.
Rajas ignite kinetic energy, movement, passion,
and the ability to act.
Tamas is responsible for inertia, darkness,
heaviness, slowness, sleep, and decay.
Throughout our lives, there is a natural place for all three of
these energies. For example, tamas supports sleep; rajas
engender decisiveness and excitement in our lives, and sattva
supports clarity of mind. But when it comes to our evolving
psycho-spiritual health, the Vedic sciences reflect a clear
preference for sattva, because it is more aligned with the
qualities of liberation and enlightenment. Conversely, most
mental imbalances can be attributed to an imbalance in rajas or
tamas—usually excess in one or both of them.
MENTAL CONSTITUTION
Just as each of us is born with a unique ratio of Vata, pitta, and
Kapha in our constitution, we are also born with a distinctive
proportion of sattva, rajas, and tamas. The relationship
between the three becomes an individual baseline for what
Ayurveda calls manas Prakriti—the mental constitution.
However, unlike the ratio of Vata, pitta, and Kapha in the
constitution (which is established at conception and considered
fixed from that point onward), the mental constitution can, and
naturally do change over time. This reflects our capacity, with
practice, to develop more evolved states of consciousness
throughout our lives. Of course, manas prakriti can also
change for the worse, and will eventually do so if we
consistently make poor lifestyle choices and surround
ourselves with negativity.

This is where Ayurveda’s map of the mind becomes an

incredibly useful tool. It helps us to see the most potent places
to direct our attention to supporting the evolution of
consciousness—to encourage thriving mental and emotional
health. As we have already discovered, some of the most
effective tools in this realm include welcoming the heart center
into the conversation, monitoring the quality of the sensory
input we receive daily, being mindful of the quality of our
relationships, working with the marma points, and engaging
with practices that help to activate and balance the subtle
pathways of the mind (like pranayama, yoga, meditation, and
prayer). The specifics will largely be determined by the nature
of each individual imbalance.

The Mind and the Three Doshas

As we move toward understanding more specific imbalances,
the three doshas provide an important context for our
exploration. Much like the three maha gunas, vata, pitta, and
kapha each have an important role to play in our overall health
(provided they remain in balance), and when provoked, each
of them tends to cause a specific range of imbalances that can
manifest either in the physical body or in the more subtle
realms. As a result, vata, pitta, and kapha each have a
particular flavor of influence on the mind, emotions, and
overall consciousness, and each of them can either support or
undermine our overall health—it all depends on whether or not
they are in balance.
VATA AND THE MIND
Vata dosha, which governs the nervous system and the mind,
is primarily made up of the air and ether elements. Not
coincidentally, the mind is also primarily composed of the air
and ether elements, making it especially susceptible to vata
imbalances. When in balance, vata is generally associated with
creativity, intuition, clairvoyance, the capacity to connect with
the subtle realms, profound spiritual understanding, and a
natural sense of expansiveness. Vata imbalances, on the other
hand, typically manifest as a certain instability, agitation, or
hypersensitivity in the mind, and often involve excess rajas as
well.

Aggravated vata can cause rapid changes in mood, fear,

anxiety, contraction, a sense of being scattered, a lack of
direction, spaciness, ungroundedness, excessive speed in the
thoughts and words, over-activity in the sympathetic nervous
system, and a sense of loneliness or isolation. Excess vata also
tends to draw us out of our bodies and can leave us feeling
somewhat disassociated or disembodied, disturbing our sense
of security and belonging to the material world.
Aggravations of vata in mano vaha srotas are often the result
of overexertion, overworking, stress, trying to attend to too
many things all at once, times of travel or transition,
overstimulation (e.g., lights, crowds, technology, etc.), loud
noises (or loud music), stimulants such as nicotine, caffeine,
and recreational drugs, and excessive exercise or sexual
activity. Vata can also be elevated in the mind as a result of a
vata-provoking diet, which may include too many dry, light,
and rough foods like raw vegetables, crackers, dried fruits, and
the like.
PITTA AND THE MIND
Pitta dosha, which governs insight and intellect, is primarily
made up of the fire and water elements. Pitta is closely
associated with the gray matter of the brain and has a very
important connection with the mind as a whole. Pitta is also
closely aligned with several rajasic qualities, which can
accumulate in the mind and cause very pitta-specific types of
imbalances. Healthy pitta is generally associated with courage,
confidence will power, intelligence, leadership, a sense of
vision, acceptance, contentment, satisfaction, enthusiasm,
cooperation, and the capacity to surrender.

But when pitta accumulates in the mind, it tends to cause

anger, hatred, irritability, frustration, impatience, resentment,
envy, judgment, criticism, a rigid attachment to one’s personal
beliefs and perspectives, excessive ambition, and a ruthless
desire for power.

Aggravations of pitta and rajas in mano vaha srotas are often

caused by excess heat and upward moving energy in the body,
imbalances in the liver, periods of intense focus or ambition,
as well as a tendency to disregard the needs of one’s body in
favor of achieving one’s goals. Pitta can also be elevated in the
mind as a result of a pitta-provoking diet, which may include
too many hot, spicy, especially sour, oily, or fried foods.
KAPHA AND THE MIND
Kapha dosha, which governs structure and lubrication in the
body, is primarily made up of the water and earth elements.
Kapha is closely associated with the white matter of the brain,
the adipose tissue that comprises the brain and nervous tissue,
and is also strongly connected to our capacity for memory. As
the densest of the doshas, Kapha is also aligned with tamas,
which can accumulate in the mind and cause very kapha-
specific types of imbalances. Healthy kapha is generally
associated with love, compassion, patience, groundedness,
loyalty, steadiness, endurance, and an overarching sense of
ease in one’s life.

But when kapha accumulates in the mind, it tends to cause

lethargy, complacency, laziness, depression, stubbornness,
attachment, greed, emotional possessiveness, and a tendency
to hoard material possessions.

Aggravations of kapha and tamas in mano vaha srotas are

often caused by excess density and heaviness in the physical,
mental, and emotional spheres, and can also involve an excess
of downward moving energy in the body. Excess kapha in the
mind is also triggered by an overly sedentary lifestyle, a lack
of stimulation or interest in one’s life, inadequate exercise, a
sluggish digestive fire, or a kapha-provoking diet—which
might include too many especially heavy, dense, or cold foods
(like cheese, ice cream, and fried foods).
CORRECTING IMBALANCES OF THE MIND
An Ayurvedic tradition is a holistic approach to health and
healing. As such, disturbances of the mind must be understood
from a broader perspective that includes our physical, mental,
emotional, and even spiritual health. As a result, restoring
balance to the channel of the mind can involve a diverse array
of therapeutic strategies, and it can certainly be helpful to seek
the guidance of a trained Ayurvedic practitioner. That said,
several common imbalances are worth exploring collectively.
We hope that the links below will help to further inform your
journey towards vibrant mental, emotional, and physical
health. Feel free to pick and choose those resources that will
best serve you at this moment. We also invite you to return to
this department again and again to balance the ever-changing
landscape of your mind, and to explore new material, as it is
added. We sincerely hope that we can continue to support your
quest for optimal health, as it evolves.
CHAPTER 9: MANTRAS AND HEALING
SOUNDS

In the Ayurvedic tradition, each of the five elements relates

directly to one of the five senses. Ether is the element that is
associated with sound, and every sound carries a special
vibration that can be classified as one of the Doshas: Vata,
Pitta, or Kapha. When used in certain ways, sounds become
powerful mantras.
The sounds of Vata, which include talking, change a lot and
vary in pitch. Pitta sounds are sharp and steady. Kapha sounds
are slow, smooth, and monotonous. They each balance and
serve us in their own way.
When used correctly, all of the sounds can affect our state of
mind and overall emotional health! Sounds can also provide a
balancing (or unbalancing) effect on the Doshas. Because of
this, it’s essential to use proper pronunciation when repeating
mantras to generate the highest possible vibrational frequency
and purify your physical and mental body.
THE POWER OF SOUND
A mantra is, basically, a sacred word, sound, or phrase.
Mantras are often in the Sanskrit language, which is believed
to have spiritual and psychological power. (Though really a
mantra can be any spiritual, positive sound that reminds you of
your Highest Self.) Mantra means “tool of thought” in Sanskrit
and they’re typically used in meditation as a way to harness
the power of the mind and focus your thoughts.

The ancient Indian mystics who first cultivated Ayurveda

knew that sounds reverberate powerfully in our bodies as we
speak or hear them. These mystics actually used the special
intonations for medicinal purposes, and people who practice
Ayurveda continue to this day.

One way that sound healing is used in Ayurveda today is to

repeat a mantra that heals a particular organ. Repeating the
organ-specific mantra sends healing energy to that particular
point in the body. Luckily for us, each sound in the Sanskrit
alphabet is associated with healing a particular part of the
body. When you repeat these Sanskrit syllables over and over
again, the targeted organs, bodily systems, and tissues are
rejuvenated.
THE BASICS
The most basic mantra is Om, as you may already know. It’s
said that the universe arose from Om. Most of us have tried the
Om at least once in our lives. Om is the “primordial sound,” so
Om is at the beginning of nearly every Sanskrit mantra, and
often at the end too. For example Om Shanti, Om Gurudev,
or Om Shakti Om.

Repeating a mantra can be

practiced anywhere by anyone, there are many to choose
from. Pick one that resonates with the intentions you have for
your life, it doesn’t necessarily have to be one in Sanskrit.
THE BASICS OF USING A MANTRA
For thousands of years, those seeking enlightenment and
practicing devotion have chanted the name of their object of
devotion. This mantra is typically about or directed
toward their guru or to a specific deity they choose to worship.

Traditionally, a mantra was passed down from a guru, a

spiritual teacher, to their student. Wherever the students
traveled, they recited their given mantra as to stay
connected with their guru and spiritual tradition. In our
modern times, there are still many spiritual lineages that
have a particular mantra to chant.

Mantras are also used as a form of protection. As the students

connect with their Self through chanting their mantra, they
have faith that they are being taken care of by their Higher
Power. Students under the same guru often gather together to
chant their mantra to increase the power and effect of the
sounds.
Some religions also promote prayer beads or malas when
repeating a mantra. It keeps the mind focused on reciting the
mantra and is also used to say the mantras a certain number of
auspicious times, such as 108. Prayer beads help to calm Vata
Dosha and balance the critical Pitta mindset. Traditionally, a
mantra is repeated 108, 54, or 27 times.

Mantras can be chanted out loud or internally. Both methods

have certain benefits: when chanted out loud, a mantra impacts
our external environment and internal environment. When
repeated silently, the mantra calms our mind and cellular
makeup.
In Ayurveda, someone’s dominant Dosha will affect the way
they use a mantra. Vata types or those with excess Vata may
recite mantras quickly and have an inconsistent practice. Pitta
types can be loud and focused in their mantra practice. Kapha
people might chant slowly and once they have a mantra, they
won’t want to ever change it.

If you’ve never repeated a mantra, give it a try for two weeks

to a month and pay attention to emotional, mental, and
physical changes. Having a mantra can be life-changing!
Chant a mantra during your meditation practice or just while
you’re going about your day, at work, or walking around
(perhaps internally).
If you already have a regular mantra practice, try and reflect
even deeper on your current mantras and how they have each
changed your life in different ways.
Develop a mantra and use it as a tool to restore and maintain
balance in your life. Mantras are powerful in balancing the
Doshas, in particular, calming excess Vata and excess Pitta. If
you experience extreme emotions, such as anxiety, depression,
and rage, a mantra could be a powerful healing tool.
THE POWER OF MANTRA

The word mantra is derived from the Sanskrit verb root “man”
& “mental”, meaning “to meditate”. They say that man who
has a mind is a creature who can meditate. Therefore, one who
repeats and focuses on a mantra for meditation quietens their
mind and elevates their consciousness.

A mantra can be a word or a series of words but more than that

they are thought, an affirmation, a prayer, and a vibration of
energy. These words and vibrations link our lower
consciousness with the higher consciousness which can help
bring us into union with the divine or universal consciousness.

There are many different types of mantras that are used for
many different purposes. In this article, we will learn and
explore three powerful yoga and Ayurveda mantras for health,
healing, and longevity. We can use them to impress our
subconscious minds with new samskaras (positive imprints)
for a greater purpose.
When repeating these mantras it is important to say them from
the heart with full meaning, and with a purpose and intention
to get the full benefits. You can repeat them as many times and
as often as you like. Most beginners can start with 3
repetitions and work their way up to 12, 24, 36, and even 108
times. According to the ancient yogis and rishis, the more they
are repeated the more power is gained from them. Here they
are.

1. Mahamrityunjaya mantra – also known as the

Tryambakam mantra or Shiva mantra

Om tryambakam yajaamahe
sugandhim pushthivardhanam
Urvaarukamiva bandhanaan
Mrityormuksheeya maamritaat

This mantra is considered one of the most potent and powerful

of all the ancient Sanskrit mantras. It is used for healing and
immunity for our psychic, emotional, mental, and pranic
(energetic) bodies. Therefore it can give us strength and
stamina on all levels as it bestows longevity and can assist us
in overcoming diseases.

People also chant Mahamrityunya mantra for protection

against evil and negative forces.

On a deeper and spiritual level, it is used to enhance our

evolution towards enlightenment or Self- realization as it can
purify our karmas of the soul.

The sanskrit word Maha means “great”, Mrityu means “death”

and Jaya means “victory”. Therefore if repeated with faith,
dedication, and perseverance over some time, it gives us
victory over the fear of death and leads us to immortality or
liberation known as moksha.

The literal meaning of the mantra is as follows:

OM – The absolute reality, the sound of the cosmic universe
We meditate on the three-eyed one (Lord Shiva or the
Absolute)
Who permeates and nourishes us with the fragrance (of
supreme bliss)
May we be liberated from the disease of ignorance that bounds
us and be released from the cycle of birth & death – just as the
cucumber is severed from its bondage (the vine to which it is
attached)

2. Gayatri Mantra

Om Bhur Bhuvah Svah

Tat Savitur Varanyam
Bhargo Devasya Dheemahi
Dhiyo Yo Nah Prachodayat

The Gayatri mantra is one of the most healing and beneficial

of the ancient sanskrit mantras. It opens the door of
perception, understanding and wisdom.
Gayatri mantra creates more consciousness, more awareness
and therefore allows us to become more tuned in with
ourselves. Through a greater awakening of our being the
Gayatri mantra can be used to and expand our creativity.

On a deeper level, the Gayatri mantra works on our physical,

emotional, and mental bodies helping us to heal and purify our
subtle karmas. It is also used for protection and to overcome
obstacles on our spiritual journey towards self-realization.

The literal meaning of the mantra is as follows:

OM – The absolute reality, the sound of the cosmic universe
On the absolute reality and its planes (physical, astral &
causal)
On that finest spiritual light
We meditate, as the remover of obstacles
That it may inspire and enlighten us (our mind & heart)

3. Dhanvantra mantra

Om Dhanvantaraye Namah

This Mantra is considered one of the most healing mantras of

the ancient sanskrit mantras and is beneficial for physical,
mental, and psychological problems. It is used to help recover
from chronic diseases and other body ailments. It is also said
to be suitable and beneficial for children with health
conditions.

Dhanvantri is the father of medicine representing health and

healing and is therefore used extensively in Ayurveda, the
sister science of Yoga.
Lord Dhanvantri is an incarnation of Vishnu who holds the pot
on amrit (nectar) representing immortality. The repetition and
invocation of this mantra to him are said to enhance longevity.
It is said that even listening to this mantra daily can improve
your vigor, vitality, health, and well-being.
 CHAPTER 10: RECIPES

Ayurvedic Cooking is about guiding principles rather than

rules:
Food should be light, easy to digest and assimilate
(heavier food is OK in Winter but in Summer it
needs to be lighter)
Use spices intelligently to balance the doshas
Cooked food is considered easier to digest than raw
Certain foods do not go well with others eg: Milk
does not go well with most fruits inc. banana,
yoghurt, and banana are also incompatible.
Different sorts of food are required at different
times eg: pregnancy and post-illness
Ideal foods are ‘tridoshic’, balancing all three
doshas eg: green mung dhal and kitchari
A few pointers on Ayurvedic ingredients:
‘Milk’: Throughout these recipes ‘milk’ can be
taken as cow or goat’s milk, rice milk, almond
milk, or another milk substitute. Soya milk is less
favored unless it is very good quality (eg: Bonsoy)
as it can be quite chalky and hard to digest. Dairy
milk from cows, goats do not combine well with
many other foods such as bananas and other fruits,
bread, meat, fish, yoghurt and sour foods.

‘Sweetener’: Refined white and even brown sugar

have been stripped of vitamins and minerals which
help the body digest sugar. Try experimenting with
maple syrup, Indian Jaggery (raw palm sugar,
pictured), date syrup, brown rice syrup, Agave
syrup, and other alternatives. Honey should only be
used in recipes that do not require heating. When
baked, added to hot drinks, or otherwise heated it
ferments and blocks the body’s subtle channels.
Adding honey to warm drinks is OK. Honey is the
best sweetener for Kapha. Generally, try reducing
sugar specified in most recipes, especially Indian
recipes!
 ‘Salt’: Himalayan Rock Salt is an excellent salt as
it is very easily absorbed with many beneficial
effects. It does not increase blood pressure risk; is
rich in minerals; assists the body’s pH balance;
increases appetite, digestion, and assimilation of
food. It’s also favored by Yogis as it calms the
nervous system. It is milder than normal salt and is
available from good health shops or on-line.
Fats/ Oils: Ghee is favored for frying and releasing
the aroma from spices. Oils that are liquid at room
temperature should generally not be heated as they
become unstable producing free radicals. Fats that
are solid at room temperature (coconut, ghee,
animal fat) are more heat stable. Delicate oils, such
as hemp seed oil, are best used after cooking, such
as in dressings or drizzled over steamed
vegetables.
Asafoetida/Hing: A little known plant gum resin
widely used in Ayurvedic cooking to Vata
aggravation (and hence gas!). It enkindles Agni and
discourages the growth of parasitic worms in the
large intestine. A small pinch can be added to
almost any lentil, bean and cabbage dish in the
early stages of preparation to increase digestibility.
Any more than a pinch will aggravate as it’s hot
and sharp.
Recipe Index:
1. Ghee- an essential in any Ayurvedic kitchen!
2. Breakfast ideas (Power drink, homemade almond
milk, quinoa pancakes, Ayurvedic porridge
3. Soups (Carrot, Borscht, mung dhal)
4. Rice dishes include kitchari variations
5. Pulses/ Dhals (Chickpea and spinach curry)
6. Vegetables (inc. my new favorite sweet potato
fries)
7. Salads for Summer
 8. Wheat-free Chappatis/ Parathas
9. Chutneys and Condiments (Beet coriander chutney,
raisin chutney)
10. Puddings and teatime Treats (eg: Poached
pears, Stewed apple, chocolate and avocado
mousse, sweet potato brownies, energy balls)
11. Drinks and Indian spiced chai including
Golden Milk with Turmeric
Ghee (clarified butter), essential in any Ayurvedic Kitchen
(along with Coconut Oil)
Ghee is one of the lightest oils, ideal for cooking as doesn’t
burn easily. Digestive, improving absorption and assimilation,
ghee nourishes, improves memory, lubricates, makes the body
flexible (good with yoga!). It’s most beneficial to Pitta and
Vata types, and Kapha types should consume in limited
amounts. Ghee helps clean channels and carries medicinal
properties of herbs to tissues. People of Kapha constitution/
Kapha imbalance (eg: cholesterol problems) should use only a
little ghee (one teaspoon a day).

Place one or two bars of unsalted butter in a saucepan until it

boils; then lower the heat. When the white foam of milk solids
which will accumulate on the top begins to collapse and
thicken, start skimming it off. Do not disturb the bottom of the
pan, as some of these solids will also sink and can be left in
the pot until after the ghee is poured off. As the butter
continues to boil, watch the oily portion to see when it
becomes clear, and watch the sediment on the bottom to see
when it turns a golden brown. Be careful this does not burn!
When all the water is evaporated, the bubbling sound will
stop. When only the clear oil and the golden sediment remain,
the ghee is ready. Remove from the heat, and let it sit for a
moment. Pour the ghee off into an earthenware, glass, or metal
container (not plastic- it will melt!) Ghee doesn’t need to be in
the fridge but does keep out moisture. Don’t use a wet spoon!
Keeps for 3 months.

Breakfast ideas:
Breakfast is an essential meal for Vata and Pitta types. Kapha
types may not be hungry until later in the morning and should
wait for genuine hunger before eating!

Power Drink:
Peeled almonds (rejuvenating), pistachios (tonifying), cashews
(magnesium rich), dates (strengthen liver, used to treat
alcoholics!); raisins (balance doshas). This drink is good at
any time of the day or night! Soak nuts and dried fruit
overnight or for at least two hours. Blend with ‘milk’ (or water
used to soak) till chewy. Add rosewater, cardamon powder
(sweet, calms, stimulates digestion) and saffron (cooling,
tonifying, good for women, balances all doshas). Try ground
fennel seeds (sweet, digestive, tones stomach) instead of
saffron. You can add ‘sweetener’ according to taste though the
dates are already sweet.
Almond milk:
Soak a cup of almonds overnight and peel off the skin the next
day. Blend together one cup of soaked almonds with 2 cups of
water. Strain off the almond milk through a muslin or sieve.
You can drink as it is or add some warming spices such as
cinnamon, ginger, and cardamom. Another idea is to blend
almond milk with some soaked dates. You can use the leftover
strained almond pulp to make delicious energy balls.

Gluten-free Pancakes (great for children): Makes 6-8

pancakes
Wheat flour pancakes made with milk and eggs can be heavy
to digest. try these quick and light pancakes for a tasty
breakfast or snack. They taste like they have added eggs. Soak
2 cups of quinoa grains overnight in just enough water to
cover. Add a pinch of salt to taste and blend in a food blender
for a few minutes until smooth. If you want instant pancake
batter, you can use ready-made quinoa flour instead and blend
with water and a pinch of salt to make an instant batter. Add a
little ghee or coconut oil to a hot frying pan, add a label of
batter and fry pancake. These can be served with sweet or
savory. Suggested toppings include houmous, avocado, honey,
apple jam….whatever you fancy! You can also try semolina
pancakes using coarse semolina (one cup) & yogurt (1/2 cup).
Blend with water, and a pinch of cinnamon and cook as
above. Other alternative flours to wheat include buckwheat,
spelt, and mung dhal flour- all of which can be used to make
delicious pancakes. Have fun experimenting.

A breakfast porridge that will keep you going till

lunchtime- from Ayuseva clinic
Soak a few raisins, dates, dried figs, apricots (as desired)
overnight in a pan of water. You can also add sunflower,
pumpkin, sesame, linseed, blanched almonds, hazlenuts,
shredded coconut. In the morning bring this to the boil and add
rolled oats (or millet, quinoa, barley flakes, etc) and cook till
soft. Add some cinnamon powder and a few crushed
cardamom seeds. To make creamier porridge you can use oat,
soya, rice, or almond milk instead of cow’s milk which is too
heavy in this recipe. To sweeten, add any syrup of your choice
(date, maple, barley, rice, etc), fruit spreads along with
hazelnut or almond butter. Avoid adding honey until the
porridge has cooled right down.

Soups- highly digestible so good for those recovering from

illness or with poor digestion (low agni).

Tridoshic vegetable soup

4 cups mixed vegetables according to what’s in season (eg:
carrots pacify Vata and Kapha but aggravate Pitta but cooking
mixed vegetables with these seasonings makes a soup
tridoshic), 8 cups of water, 1 tsp cumin seeds, 6 peppercorns, 1
inch of cinnamon stick, 10 cloves, 10 cardamom pods, 2 tbsp
ghee and a pinch of salt. Cut vegetables into bite-sized pieces
and cover with water. Cook on medium heat until tender.
Grind cumin seeds, peppercorns, cinnamon stick, cardamom
pods and cloves in pestle and mortar or blender. Add ghee to a
large saucepan and then ground spices. Sautee for a moment
but be very careful not to burn them. Add the vegetables and 4
cups of the water they were cooked in. Boil for 2 minutes, add
salt, and serve. Serve with chapattis.

Carrot soup:
2/3 medium carrots per person; 1 large onion; 2 potatoes; large
bunch coriander; black pepper; vegetable stock (Marigold
Swiss Vegetable Bouillon brand is good); an inch of
ginger. Lightly sweet onion in ghee, adding vegetables (finely
chopped) and ginger. Fry for a few minutes then adds pepper
and half of coriander. Cover with stock and simmer till
vegetables are soft. Liquidise to a puree in a blender, then
return to pan, adding more stock if too thick. Add the rest of
the coriander (finely chopped) and serve. For a more
substantial meal, cook red lentils separately in stock and add to
the finished soup before serving.

Borscht:
A native dish from Eastern Europe can be served all year
round, with rice for a satisfying supper. Beetroots are an
excellent blood tonic, good with anemia. 1 tblsp. ghee; 1 stick
celery, chopped; 1 bay leaf; 4 raw beetroots (bite-size pieces);
1 carrot, grated; 1 potato (bite-sized pieces); 2 liters (3 ½
pints) water; 100g (4 oz) beet tops, spinach or kale, chopped
(optional); juice of ½ a lemon; 1 teaspoon salt; pinch of
pepper; pinch of paprika; 1 teaspoon fresh dill or ¼ teaspoon
dried dill weed, yogurt to serve; finely chopped fresh parsley
to garnish. Heat the oil in a large pan and sauté the chopped
celery until soft. Add the bay leaf, beetroot, carrot, potato, and
water. Cover and simmer for about 45 minutes, until the
beetroot is cooked. Add the greens and cook for a further 10
minutes, then add the lemon juice, salt, pepper, paprika, and
dill. Serve hot, topped with a spoonful of yogurt and garnished
with chopped parsley.

Mung dhal soup:

A highly nutritious recipe that detoxifies kindles digestive fire
and sharpens the mind. It promotes weight loss, reducing
swelling and water retention. Eat only mung bean soup for 3-
7 days and nothing else! You can eat as much as you need to
satisfy your appetite, once the previous meal has digested
(leave 3-4 hours between each meal). Mung beans are
available from health food shops, Indian grocers, and
sometimes supermarkets. They come in green or yellow
varieties. Green is more detoxifying. Make up a fresh batch for
each day, reheating only as much as you need for each meal so
the meal is as full of ‘prana’ (energy) as possible. A food
thermos works very well if you don’t have a kitchen at work.
Try not to use a microwave!
Mung beans are less gas-producing than other beans, help
remove toxins from the body (including heavy metals!), and
stimulate the digestive fire. This dish will balance all
three doshas. The following soup recipe is highly nutritious
and naturally detoxifies the body. It works by cleansing the
liver, gall bladder, and vascular system of any ama (undigested
toxins).

400g mung beans (whole green or split green or yellow); 2

liters water; ½ tsp. turmeric powder; 2 pinch asafoetida; Lime
or lemon juice; fresh root ginger; 2-3 cloves garlic; an inch of
fresh root ginger; 1 tsp. cumin seeds 1 tsp. coriander seeds;
rock salt or herb salt. Makes 5 generous portions

Wash the mung beans and soak for at least four hours or
overnight. Heat ghee or olive oil in a pan and add a teaspoon
of turmeric and 2 pinches asafoetida (to prevent gas). Sauté for
a few seconds then add the beans, fresh water, and fresh root
ginger. For one part soaked mung you need about four parts of
water. Simmer for 30-40 minutes adding more water if
necessary, until beans are soft. In a pressure cooker, this takes
8 minutes once the vessel has come to pressure. You can then
turn off the heat and leave the pot to cool for a further 10
minutes before opening it. Once the beans are cooked,
heat ghee or olive oil in another pan, add 2-3 cloves chopped
garlic (if you wish) and sauté lightly for a minute until soft.
Add chopped fresh root ginger, then one teaspoon of cumin
and coriander seeds plus any other herbs or spices (except
chilies) eg: cardamom, black pepper, cumin seeds and briefly
sauté. Add these sautéed spices plus some rock salt into the
beans and simmer for a further few minutes. Serve soup warm
with a squeeze of lime juice and some fresh coriander leaves,
finely chopped. You can also add green leafy vegetables,
pumpkin, leeks, courgette, fennel, parsley, mint, coriander, or
basil for variety. You can also add 1 tsp. of ghee or – if you are
vegan or do not like the taste of ghee – 1 tsp. of an omega
3/6/9 oil. Omega oils should be added to food after it has
cooled down a bit, as these oils are not heated stable and thus
also not suitable for cooking.
Rice dishes
Rice features heavily in the Ayurvedic yogic diet. It has a
balancing effect on the digestive system and soothes the
nervous system.

Basmati rice: Tridoshic when taken with a little ghee

The most popular rice in Ayurveda, basmati rice is a light and
aromatic long-grain variety with a cooling effect on the body.
Good for calming an irritated gut and easier to digest than
brown rice. Lighter than many other grains, so can be eaten
by Kapha; it’s cooling, sweet and moist nature work for Pitta;
and sweet moist attributes balance Vata. Easy to digest but add
a couple of cloves to rice when cooking normally to gently
warm the slight coolness of the grain. Wash rice in cold water
to remove much of the starch (which aggravates Vata, grains
that are at least 3-6 months old are preferred as bacteria will
have digested some starch), changing the water until the water
is clear.
To cook Basmati rice:
Bring just under twice the volume of water to the rice to boil,
adding the rice and a pinch of salt to taste, reduce the heat,
cover and cook for 10-15 minutes by which time all the water
should be absorbed. Remove from the heat and allow to stand
for 5 minutes before removing the lid.

To cook brown rice

Rinse the rice first, then cook in a heavy-based saucepan with
a tight-fitting lid. The general rule is one measure of rice to
two or two and a half measures of cold water. Bring to the
boil, then reduce the heat, cover the pan and simmer gently for
40-50 minutes. Do not remove the lid during this time as the
steam plays an essential part in the cooking process. After
about 45 minutes the water will have been absorbed and the
rice will be tender with a deliciously chewy texture. Another
way to cook rice is to gently toast it in a dry pan for a few
minutes, then add the water and cook as above.

Saffron Rice
This dish is good for migraine-type headaches, and for
revitalizing the blood, circulation, and female reproductive
system. Saffron is sweet/ astringent/bitter in taste, heating, and
with a sweet aftertaste. It balances all three doshas, is easy to
digest, and helps with food allergies. 1 pinch saffron, 1 tbslp
water, 1 ½ cups basmati rice, 3 tbsp ghee or unsalted butter, 4
bay leaves, 7 small pieces of cinnamon bark, 7 cloves, pinch
of salt, 7 cardamom pods, 4 cups hot water. Soak saffron in 1
tbsp hot water for 10 minutes. Wash and rinse rice twice and
drain. Heat pot, add ghee, and then all the spices except
saffron. Turn heat down and add rice and sauté in spices for 2
minutes. Pour in hot water and soaked saffron and bring to a
gentle boil. Boil uncovered for 5 minutes, stirring once or
twice to keep from sticking. Turn heat to low and fully cover
and simmer until tender (about 10 minutes).
Try the following variations, each with 175g rice:
Cumin Rice: Cook basmati rice and cool. Heat 1
tbsp. ghee, add 2 tsp. cumin seeds and fry to release
the aroma. Add cooled rice, a handful of freshly
chopped coriander, and a little lemon juice.
Lemon rice: Cook rice and add a handful of
chopped cashew nuts. Heat 1 tbsp. ghee, add ½ tsp.
mustard seeds and heat till they pop. Add to rice
with the juice of one lemon and ½ tsp. turmeric.
Garnish with shredded coconut.
Coconut rice: Fry one finely chopped onion and 2
chopped garlic cloves in 1 tbsp. ghee. Stir in
uncooked rice and 50g desiccated coconut. Add
pinch of salt and just enough water to cover rice.
Bring to boil, cover and simmer until water
absorbed. Stand for 5 minutes before serving.
Rice with almonds: Cook rice. Dry roast 50g
flaked almonds and about 40 pine nuts. Once rice
cooked, transfer to a bowl, mix with nuts, and 3
tbp. each of chopped parsley and coriander, a pinch
of cayenne pepper, and a pinch of chili flakes.
Pilau rice: Cook rice and when water almost
evaporated, add your choice from the following:
raisins, almonds, cashews, pistachios, and green
peas. Add a cinnamon stick, ½ tsp. cardamom
powder, a few cloves, a bay leaf and a pinch of salt,
along with a little more water. Stir well, cover and
leave for 20 minutes.
Healthy fried rice: Steam a mixed selection of
vegetables (eg: carrots, cabbage, broccoli). Cook
rice. Heat 1 tbsp. ghee and add ½ teaspoon cumin,
turmeric, and ground coriander. Add vegetables,
salt, ½ tsp. cardamom powder and then rice. Mix
well and serve.
Classic Ayurvedic Rice dishes:
Tridoshic Mung dhal Kitchadi:
This recipe plays a key role in Ayurvedic nutritional healing,
especially during illness and detoxing. It is also widely eaten
by sadhus, who leave it to cook while they are meditating.
Mung dhal is tridoshic, and together with rice provides a
complete source of protein. If you are doing a lot of
pranayama or live in a cold climate, be sure to add the ghee.
Especially easy to make in a rice cooker (pictured). Brown rice
or barley may be substituted for the basmati rice to make the
dish heartier. If you have good agni, you can try making
kitcheri with split urad (black dhal)which is higher in protein
but harder to digest. This dhal is considered the equivalent of
meat in Ayurveda.

To make a tridoshic kitchadi:

1 cup basmati rice; 1 cup yellow or green mung dhal; 1 inch
chopped ginger (for vata and kapha, warms, potent digestive
stimulant), 2 tbsp. shredded coconut; 1 handful of coriander
leaves,3 tbsps. ghee or coconut oil; 3 bay leaves (warms,
digestive), 1.5-inch fresh cinnamon bark, 5 cardamom pods, 5
cloves, 10 black peppercorns, ½ teaspoon each of turmeric,
cumin seeds, fennel seeds, 1 pinch of hing. Optional: one cup
of diced carrots or celery; fresh lemon juice (to increase agni)
and chopped coriander leave to serve.

Soak dhal for a few hours to make it more digestible. Wash

rice and dhal separately in at least 2 changes of water. Blend
the ginger, coconut, coriander, and ½ cup water. Heat large
saucepan, add ghee or coconut oil, cinnamon stick, cloves,
cardamom, peppercorns, fennel seeds, cumin seeds, and bay
leaves. Stir for a moment until fragrant. Add blended items,
then hing, turmeric, and salt. Stir until browned. Stir in mung
dhal and rice and mix very well. Add 6 cups of water, cover
and bring to a boil for 5 minutes. Then simmer until dhal and
rice are soft (25-30 minutes). You can add vegetables that suit
your constitution for a one-pot meal.
Very simple kitchadi:
Use one cup of split moong dhal and one cup of basmati rice.
Wash then add 6 cups of water. Add salt and turmeric and
bring to the boil then simmer till cooked (or use a rice cooker).
Add a pinch of cardamom and pinch of clove powder (not in
Summer). Add a little cumin fried in ghee.

Kitchadi Khadi:
A delicious tridoshic combination of the above kitchari recipe
and a buttermilk soup which can be eaten at any time of the
year, for lunch or dinner. Very good for Irritable Bowel
Syndrome; with a cold as it pacifies Kapha and does not
increase congestion; in pregnancy/ breastfeeding. Mix 200g
of yogurt with one and a half times the amount of water. Heat
1 tbsp ghee, add ½ teasp each of mustard and cumin seeds,
some freshly grated ginger, ½ chopped green chilly, 2
chopped cloves garlic, and 5 curry leaves. Once seeds have
popped, allow them to cool and add to diluted yogurt. Add
fresh coriander chopped, a little salt, and a pinch of turmeric
and chilly powder. Add 2.5 heaped teaspoons of chickpea
flour or barley flour and mix well. Serve hot. Vata types can
add more ghee, Pitta can omit the garlic and chilies, and
Kapha types can use less ghee and more spices. Serve hot with
either kitchadi or rice and chappatis.

Pulses
The essential protein element in Ayurvedic vegetarian
cooking. In Summer- make the dhal thinner so its easier to
digest. In Winter you can eat it quite thick.

Basic dhal:
200g red lentils/ green whole moong dhal/ split green or
huskless yellow dhal; 750 mls water, 1 tsp turmeric, 1 bay leaf,
2 tbsp. ghee, a pinch of hing, 2 tsp mustard seeds, tsp cumin/
fennel seeds, 2 tsp ground coriander, 2 tomatoes chopped
roughly, 1 tsp salt; lemon juice, 4 tbsp fresh coriander. Boil
lentils, turmeric and bay leaf, simmer for 15 mins until tender;
Heat ghee, add mustard seeds, cumin, fennel, and hing until
they pop. Add coriander, tomatoes and cook for 5 minutes.
Add mixture to lentils along with some water if too thick.
Cook for a few more minutes. Add salt, lemon juice, and
coriander to serve.

Chickpea and Spinach Curry:

110g dried chickpeas, ½ teaspoon cumin seeds, ½ teaspoon
coriander seeds, 1 large onion (diced), 1 carrot (diced); 3
cloves garlic, finely chopped, ½ teaspoon turmeric, 2.5 cm
ginger root, 75 g cashew nuts, 50g ground almonds, 220g
spinach, a handful of freshly shelled peas, a pinch of salt,
squeeze of lime, 130 ml coconut milk, 1 bunch coriander,
chopped and some ghee for frying (or coconut oil): Soak
chickpeas overnight and simmer for one hour till tender. Toast
seeds and grind with pestle and mortar. Heat 2 tbsp. ghee, fry
onion, carrot, garlic, ground spices, cooked chickpeas,
turmeric, and ginger using more ghee if necessary. Add
cashews and almonds, stir and add water to barely cover.
Simmer for 25 minutes until almonds have thickened the
curry. Add spinach and peas and cook for 5 minutes. Season
with salt and lime juice, adding the coconut milk and half the
coriander. Sprinkle remaining coriander on top. Vata types
should avoid chickpeas which are too heavy for them to digest.

Vegetables
The preferred Ayurvedic method for cooking vegetables is to
sauté them in ghee or steam in a little water. Adding salt at the
beginning reduces the cooking time. Excess raw vegetables are
not advised as they are heavy and hard to digest! Raw food is
better in Summer, or at lunchtime when digestion is strongest.

Basic sauce for any vegetables: Add 1 tsp.

teaspoon turmeric to safflower oil/ ghee, and heat.
Add water, cut vegetables, ½ coriander powder,
chilly powder, cinnamon, and cardamon. Blend a
good handful of almonds and add to sauce with salt
and a little jaggery to taste.
 The basic recipe for any vegetable eg: Okra.
Wash, soak and dry okra, then slice. Fry in ghee,
with mustard and cumin seeds. When cooked add
salt, turmeric, and a little chilly powder to keep
things simple and get the taste of the vegetables.
Don’t cover okra when cooking or it becomes
sticky!
For any dark green leafy vegetable: Toast 2 tbsp.
sesame seeds until slightly golden. Stir fry 4 cups
chopped green leafy vegetables with 2 chopped
garlic cloves, 1 tsp.chopped ginger. Sprinkle with
toasted sesame seeds and salt if desired.
Tridoshic Vegetable Curry: Heat 2 tblsp. ghee,
add½ -1tsp. cumin, mustard seeds, ajwan, and a
pinch of hing. When seeds pop adds ½
tsp. turmeric and cayenne, then 4 cups mixed
chopped vegetables and salt. Stir to coat with
spices. Turn down heat, cover, and stir after 5
minutes. Continue to cook on low for another 15
minutes until tender. Serve with a wedge of lemon.
Salads
Best eaten at lunchtime or in Summer as raw food is hard to
digest.

Brown rice salad:

150g brown rice, ½ pint water, 35 ml olive oil or tahini, 1½
tbsp. lemon juice; 2 tbsp. chopped herbs (parsley, basil, mint,
lemon balm), 250g mixed vegetables (asparagus, avocados,
carrot, celery, cucumber, fennel), salt and pepper. Cook rice
then toss with olive oil, lemon juice, fresh herbs, and diced
vegetables. Season with s&p. Allow sitting for two hours. You
can lightly steam the vegetables to make it more digestible.

Quinoa tabouli:
4 cups finely chopped parsley; 1 cup sprouted quinoa (soak for
8 hours and allow to sprout for one day); 4 medium lemons; ½
cup olive oil; 2 finely chopped cucumbers; 2 finely diced
tomatoes; 2 tablesp. dried mint; salt and freshly ground
pepper. Drainquinoa and squeeze out as much moisture as
possible. Put in a large bowl and place cucumbers and parsley
on top. Blend lemon juice olive oil, mint, s&p until smooth.
Pour half over quinoa and marinate for ½ hour. Add remaining
dressing and toss before serving.

Carrot- mint- coriander Salad:

Grate 2 cups of carrots, juice of one lime, chopped fresh mint,
dash of honey and freshly ground coriander seed.

Wheat Free Chappatis/ Parathas

2 cups rye/ spelt/ buck wheat/ barley flour (or a mixture of
these); 1 teaspoon salt; 3/4 cup warm water; 1 tablespoon ghee
(optional) to make about 12), teaspoon of ajwan/ cumin (to
increase digestibility, especially good for new mothers). Put
the flour, ajwan, cumin, and salt into a bowl.

Add the warm water and oil/ghee and mix it to a pliable

dough. Leave to rest cover for at least 30 minutes- 1 hour.
Then knead again well on a floured surface (for at least 10
more minutes- the more it is kneaded, the lighter the bread will
be). Turn onto a floured board, and make small balls with the
dough. Press flat in hand, add some ghee and fold into four
sealing corners well. Roll out into chapatti shape by turning
each time you roll, till paper-thin. Heat a frying pan until
medium-hot, and then cook each chapatti for 15-20 seconds on
each side, turning when brown spots appear underneath. Press
lightly all over using a clean cloth and the chapatti will buff
up. You can also try cooking them directly on the gas. Wrap
them in a clean cloth to keep them hot and soft. A little
ghee/butter on one side would make it tastier. To save time
during a busy day, one can make the dough a day before and
store it in the refrigerator overnight. Put dough and put in a
warm room for an hour before rolling out.

Stuffed Paranthas:

Chop a small bunch of coriander leaves and a small bunch of

fenugreek leaves (methi) leaves. Crush 2 cloves of garlic.
Add to basic chappati recipe above, mixing garlic and greens
in with the flour. Add teaspoon turmeric, and of cumin, 2
teaspoons chill powder, 2 pinches of hing. Knead thoroughly
then leave the dough to rest for 30 minutes. Roll out and cook
parathas as for chapattis. You can make these with any green
leafy vegetables such as spinach. These are heavier to digest
than plain chapattis, so best at lunchtime.

Chutneys and condiments

A useful way to balance a meal eg: using coriander and
coconut to cool or ginger to stimulate digestive fire (agni).
Serve at room temperature; keep for 1-2 days covered in the
fridge.

Data and Tamarind Chutney: Crumble spoonful

of jaggary into a saucepan with a little water. In a
bowl put a small block of tamarind paste (sour
pulp, enhances digestion) and hot water to make a
paste. Sieve to remove seeds. Add to pan, along
with dates and figs, and simmer with water for half
an hour or longer to get the desired consistency.
Keeps for 2 months in the fridge.
Raisin and Ginger Chutney: 1 cup (150g raisins),
2 tbsp hot water, 1 ½ tsp chopped ginger, ¼ tsp
cayenne pepper, ¼ tsp salt; juice of half a lemon.
Soak raisins in hot water for 15 minutes then blend
all ingredients, adding lemon juice last.
Green Chutney: Blend a bunch of fresh mint and
coriander, 2 chilies (according to taste!), one cup of
lemon juice, and 8 tomatoes with a good pinch of
salt.
Coconut chutney: 2 cups desiccated coconut (or
fresh coconut grated from a brown coconut); ½ cup
ground almonds, 1.5 inches of finely chopped
ginger, ½ small green chopped chilly, 1 tbsp.
chopped coriander, 2 cups water, 2 tbsp. ghee, ½
teasp black mustard seeds, ½ teasp cumin seeds, a
pinch of hing, 5 curry leaves, ½ lime, ¼ tsp.
salt. Blend coconut, almond, ginger, green chilly,
and coriander. Add water until smooth. Heat ghee
and fry remaining spices until mustard seeds pop.
Pour into a blender and add lime juice, salt, and
gently mix.
Raisin and coriander chutney: 1 cup of raisins,
soaked for one hour in water or simmered for 5
mins; 3 large handfuls of fresh coriander leaves;
half an inch of grated ginger root; 1/4 tsp black
pepper; 1/2 lemon’s juice; 1 tsp dry roasted poppy
seeds (optional). Place everything in a blender
except poppy seeds and blend to a fine paste. Stir
dry roasted poppy seeds into chutney. Coriander is
excellent for enhancing the absorption of minerals
and for removing heavy metals from the blood and
liver.
Beetroot raita:
1 cup of raw, grated, beetroot, 1 tbsp ghee, ½ teaspoon black
mustard seeds/ cumin seeds, 1 pinch hing, 1 tablespoon
chopped coriander, ½ green chili/ large pinch of cayenne, 5
curry leaves; 1 cup plain yogurt, a pinch of salt. Add beets to
yogurt. Heat ghee, add mustard seeds, cumin, hing till seeds
pop. Add coriander, curry leaves, and chili. Mix and remove
from heat, adding to yogurt once cooler. Spices make the
yogurt lighter. Beets are a blood tonic but can aggravate Pitta
in excess, coriander helps cool. You can also try substituting
cucumber for the beetroot in this recipe to make Cucumber
raita. Best eaten at lunchtime as yogurt is quite heavy for the
evening though the spices make it more digestible. Yogurt can
block the channels so only eat a few times in a week. Don’t eat
plain yogurt at night as it will form mucous.

After dinner seeds for digestion:

½ cup fennel seeds, ¼ cup toasted coriander seeds (with hard
outer shell removed, often roasted with turmeric); ¼ cup
sesame seeds, 1 tablespoon cumin seeds, 1 tablespoon ajwan
seeds, 2 pinches of rock salt, 1 tablespoon hot water. Dissolve
salt in hot water. Heat heavy cast iron frying pan and roast
fennel seeds for 2 minutes, stirring constantly until slightly
brown. Sprinkle on saltwater and stir and toast until dry and
fragrant. Pour into dish. Roast remaining seeds, each kind
separately for a minute or so until fragrant and slightly brown.
Add to fennel seeds and mix well. Store in a glass jar and eat
teaspoonful after meals for good digestion and sweet breath.
Puddings and teatime treats
Puddings should be taken in moderation as heavy as they can
inhibit digestion, creating toxins (ama), and weight gain.
Traditionally eaten at the beginning of an Ayurvedic meal,
preferably lunchtime, when digestion is at its peak.
Poached Pears- with Sweet Orange & Date Glaze
6 ripe but firm pears, 4 pitted dates, juice of one orange, 2 tsp
maple syrup or date syrup, 1 tsp ground cinnamon, ½ tsp fresh
grated ginger, ½ tsp grated orange zest, 2 tbsp shredded
coconut (optional). Peel each pear, leaving stalk and cut a thin
slice off base so it stands up. Place in a saucepan with an inch
of water and bring to simmer. Add dates, orange juice, zest,
and syrup, and cinnamon, ginger and simmer until pears are
tender (about 12 minutes). Remove ears and place them on
serving plates. Continue to simmer liquid in the pan, stirring
all the time until it thickens enough to spoon glaze over pears.
Garnish with coconut to serve. For Kapha in moderation!

Stewed apples:
This comforting, old fashioned recipe is an idea for balancing
Vata in Autumn, as it involves eating seasonal,
organic food. Ayurveda considers cooked food as easier to
digest than raw and this recipe is no exception.

You need: 4 cooking or eating apples, peeled, cored and

sliced;5 organic figs or dried apricots (soaked in water
overnight); 5 organic dates (dates are intensively sprayed with
pesticides so especially important to buy organic!), pitted and
chopped OR two handfuls of raisins; 2 tbsps of Agave syrup (a
naturally low GI sweetener) maple syrup, jaggery OR brown
sugar. Do not use honey as Ayurveda considers it to ferment
when heated with detrimental effects when eaten! 1/2 tsp each
of ground cardamom, cinnamon and nutmeg or a teaspoon of
mixed spice; 1 tbsp grated fresh ginger; 4 cups of water. Add
ingredients to a saucepan, bring to boil, and simmer until
apples are soft (10-15 minutes). Allow cooling a little and
ready to serve if you like it chunky, or else bland to a puree.
Serve warm for breakfast or as an afternoon snack.

Tasty coconut pudding

1 tbsp. Ghee, 50g jaggery (or raw cane sugar), 100g desiccated
coconut, 200 ml coconut milk, 250ml soya milk, ½ tsp.
Cinnamon, 1 tsp rosewater (optional), 3 ground cardamom
pods, 3 heaped tbsp rice flour. Add a little water to desiccated
coconut to soak. Place ghee and jaggery in pan and heat till
sugar starts to melt. Add soaked coconut, spices, coconut milk,
and soya milk, bringing to boil. As soon as the liquid is hot,
gradually add the rice flour and beat with a hand whisk to
prevent lumps. Stir over heat for 3-4 minutes and then pour
into a nice bowl to set for 2 hours or eat warm.

Sweet Potato Brownies

OK- not strictly Ayurvedic in an ancient sense, but a healthy
alternative to all the what sugar-laden treats being pushed on
children and adults alike…Gluten-free, not much maple syrup,
and full of a vegetable. What’s not to love?!
1 large sweet potato, peeled and cubed; 150g dark chocolate
(or use raw cocoa powder and 100g coconut oil); 50g coconut
oil melted; 100 ml maple syrup; 2 eggs; 100g ground
hazlenuts or almonds; 1/2 tsp baking powder; 2 tbsp. (pref
raw) cocoa powder; 1/2 tsp salt; 1/2 tsp cinnamon or
cardamom.

Preheat oven to 160C/ 325F/ gas mark 3. Steam the sweet

potato. Break the chocolate into pieces and melt over a
saucepan of hot water (or place over the sweet potatoes whilst
they steam). Drain sweet pot and mash well, set aside to cool.
Take choc of heat and add melted coconut oil and maple
syrup. Stir choc mix into sweet potato mash, then add all the
other ingredients. bake in a lined tin for 30 minutes or so until
crusted on the outside but squidgy in the middle. Allow to cool
and cut into squares. Yum!
Vegan Avocado and Sweet Potato Brownies
1/2 cup mashed avocado (about 1/2 an avocado); 1/2 cup
cooked sweet potato; 1/2 cup creamy nut butter (almond,
cashew, tahini, etc); 1/2 cup dairy-free chocolate chips; 2
tablespoons maple syrup )or t 1tbsp and a few drops of liquid
stevia); 1/4 cup coconut milk; 3 tablespoons cacao powder;
pinch of Himalayan rock salt and a dash of vanilla paste
Preheat the oven to 160° C, and line a bread tin with
parchment paper, or grease it with coconut oil. Blend all
ingredients except choice chips in a blender. When they are
mixed well, add the chocolate chips, and transfer the batter to
the bread pan. Use a spoon to level the batter across the pan
evenly, as it will be sticky and thick. Bake for 20 minutes,
leave it to cool then slice and enjoy!
Hindustani Halva
Often served warm as a breakfast treat and as prasad after
satsangs at Sivananda Centres. 200g coarse semolina; 250ml
water; 50g ghee/unsalted butter; 1 tsp. ground cardamom; 50g
cashew nut pieces; 50g raisins, 150g jaggery. Toast semolina
in a hot dry frying pan, stirring constantly until it browns
slightly and gives off a nutty aroma. Stir in ghee/butter and set
aside. Toast cashew nuts in a hot dry pan until slightly
browned and set aside. Put jaggery and water in a pan and
bring to the boil. Reduce the heat and mix in the semolina,
ground cardamom, raisins, and cashew nut pieces. Cook,
stirring continuously until the mixture has thickened. Remove
from the heat and spread the mixture evenly on a serving plate.
Leave to cool, then score into diamond shapes to make serving
easier.

Sweet Carrot Halva

3 large carrots, water, ghee, jaggery, 4 cardamom pods ground,
¼ teaspoon cinnamon, 2 tbsp ground almonds, or desiccated
coconut, ¼ cup of soya or rice milk. Finely grate the carrots
(or other vegetables- this is important as thick grating won’t
look so appetizing!) and add to saucepan. Add all other
ingredients (except soya/ rice milk). Simmer with the lid on a
low heat for 20 minutes until carrots are soft. Add soya/ rice
milk to loosen the mixture. As an alternative, halva can be
made with carrots (or sweet potato or courgette).

Kheer
Boil 750ml milk with 2-6 teaspoons of basmati rice. Add
sugar/ alternative sweetener (one without a strong taste, such
as jaggery, which would spoil the taste of the kheer), ground
cardamom, and ground almonds and a handful of raisins.
Delicious and filling. You can try the following variations on
the basic kheer recipe: Add two teaspoons of Shatavari and
cardamom to make a cooling, antacid recipe, good for women,
and an aphrodisiac.

Indian Rice pudding

6 cups milk; 1.5 cups basmati rice; a few strands of saffron, 15
cardamom seeds (not pods!), 2 tablespoons date syrup, ½ cup
raisins, ½ cup toasted sunflower seeds, ¼ cup desiccated
coconut. Wash rice until water runs clear. Combine rice, milk,
saffron, raisins, and cardamom seeds and cook on low heat for
about an hour. When rice is done, stir in sweetener, garnish
with the coconut, and toasted sunflower seeds and serve. You
should not eat this pudding with weak digestion as it is heavy
to digest! It gives strength to all the body’s tissues, and is
especially good for sperm!
Yoga Cookie Recipe
250g rolled oats, 100g spelt flour or GF flour; 150g brown
sugar; 50g raisins; 50g each of nuts/ seeds/ desiccated
coconut; 1 1/2 tsp each of ground cinnamon and ginger; 1/2
tsp nutmeg grated; 1/2 tsp baking powder; 200ml oil or
ghee; 200ml water

Preheat oven to 200 C/ 400 F/ Gas mark 6. Oil 2 baking sheets

or use greaseproof paper. Combine dry ingredients in a bowl,
add oil and mix. stir in enough water to make a firm texture.
Take a ping pong ball-sized amount and shape it into a cookie
shape (about 10cm in diameter). Repeat with rest. Bake in the
oven for around 15 minutes until golden at edges. Cool on a
wire rack. Try experimenting with adding goji berries, raw
cocoa nibs, etc.

Chocolate (and Avocado mousse)

This is a really tasty mousse for everyone. You can also use it
as icing for cupcakes if you add an extra tablespoon of coconut
oil or cocoa butter to firm it up. My children don’t like
avocado, but they gobble this up:
1/4 cup maple syrup, brown rice syrup or 4 pitted medjool
dates (soaked in hot water for 5 minutes then drained), 2 ripe
avocados, 1 teaspoon vanilla extract or paste 1/2 cup raw
cocoa powder, 1 tablespoon of coconut oil/ cocoa butter, Pinch
of sea salt and cardamom

Blend the above in a good blender until smooth (around 1

minute). I don’t have a Vitamix but this would make it even
creamier, adding the syrup first. Add a splash of water or a
banana to make a lighter mousse for children. Taste and adjust
sweetness if needed. Spoon into small bowls and set in the
fridge. This makes enough for 8 people, so you may want to
halve the recipe.
Raw Energy Balls
½ cup raw tahini, ½ cup desiccated coconut, 1 cup of dates/
raisins/ figs/ dried apricots; ½ cup of nuts or seeds (peeled
almonds, cashews, sunflower, pumpkin, walnut, hazlenut, etc).
To coat the balls- desiccated coconut, sesame seed, ground
almonds, raw cocoa powder.

Put all ingredients in a blender and mix on maximum speed

until firm enough to handle. Roll mixture into bite-sized balls.
Then coat in then in desiccated coconut, ground almond,
sesame seeds, or raw cocoa powder. You can chill for an hour
before serving or enjoy straight away. You can also experiment
with adding any ‘superfoods’ such as goji berries, raw cocoa
nibs, lacuma, favorite nut butter…. whatever you can think of!
If you find dried fruit hard to digest, you can soak it in warm
water for a few hours before making these. If you do this, they
need to be stored in the fridge, but they won’t last long.
Children really love getting their hands sticky whilst making
these healthy snacks. Perfect for lunch boxes too.

Flapjacks
15 organic chopped dates, 125 g ghee, 150g brown sugar/
jaggery/ date syrup/ brown syrup, 2 teaspoon cinnamon, 3
ground cardamom, large handful of sunflower and pumpkin
seeds, large handful of raisins; 500g of rolled porridge oats,
rice/ soya milk. Put dates in a pan with a little water and cook
for 5 minutes until soft then blend into a thick paste. Add ghee
and crumbled jaggery into the pan and melt over a low heat.
Add the spices, seeds, fruits, and enough oats to make a thick
consistency, mixing all ingredients. Add some rice or soya
milk and stir the mixture over heat for a few minutes, adding
more oats to bulk up the mixture. Cooking the oats in this way
makes them soften and the flapjack bind. After 5 minutes of
cooking, pour onto a baking sheet or in a flat oven dish and
flatten down with a spoon. Place in a preheated oven and bake
for 30 minutes at 160 degrees Celsius/ Gas mark 4 until they
are golden brown on top.

Drinks

Teas can be made with freshly ground herbs and spices, for
everyday use or as a remedy for colds and other ailments.
Make your own tea by bringing all ingredients to the boil for
20 minutes. Cool for a few minutes and then strain.

Vata tea– equal parts of ginger, cumin, and

coriander
 Pitta tea– equal parts of cumin, coriander, and
fennel
Kapha tea– equal parts of ginger, cinnamon and a
pinch of clove
Hot milk recipes:
1 cup of milk, 2 tsp. organic almond powder, 2 cardamom
pods, 5 strands saffron, pinch of nutmeg. Put all ingredients in
a pan and heat till boiling. Allow to cool and add sweetener if
desired (honey, jaggery, etc). You can also use the following
Ayurvedic herbs with milk/ milk substitute for specific
disorders:

Ashwagandha & Shatavari - for stress, nervous

disorders, aphrodisiac, and general tonic.
Date milk– back pain, fatigue, aphrodisiac, general
tonic
Saffron and almond– proteins, vitamins, energy
booster
Raisin and fennel– regulates the stomach,
decreases acidity, for constipation and weak
digestion
Rose milk– cooling and refreshing, with
constipation, excellent for aggravated Pitta dosha
Golden Paste and milk:
1/2 cup Organic Turmeric Powder (whole root), 1 cup water,
1.5 teaspoons black pepper, and 3 tbsp virgin coconut oil
In a stainless steel pot, cook the water, turmeric, and black
pepper until it forms a thick paste, stirring and cooking for
about 7-10 minutes. Remove from heat and add virgin
coconut oil, using a whisk to fully mix in the coconut oil.
Transfer the Golden Paste into a glass jar with a lid, and store
in the refrigerator for up to 2 weeks. Use this paste to make
golden milk by adding a teaspoon Golden Paste to 2 cups milk
and gently heating Add optional vanilla, date syrup, or
cinnamon. Next time you think about having a cup of coffee,
try some Golden Milk instead. Drinking a cup of Golden Milk
every day could keep the doctor away! Golden Paste can also
be used in smoothies, to make salad dressings, in curries, or
any way your heart desires, and pets love golden paste too!

A warming Winter Chai (makes one large cup)

Heat 350ml water with 120ml of organic mil (or almond, rice,
or soya milk). Add the following spices: 3 black pepper coins
(omit if you are feeling too ‘hot’!), 8 green cardamom pods
(lightly bashed to open the husks), a small pinch of green
fennel seeds, 1 cm cinnamon stick or a good pinch of
cinnamon, a good pinch of turmeric, and 3 slices of fresh
ginger. Once it comes to a boil, simmer for 20 minutes or until
the chai reduces to one large cup. Add a tea bag (black, green,
or roibosh or omit tea altogether) and let it brew for 1-2
minutes. Strain into your cup and sweeten if desired with
maple syrup, rice syrup, or honey- but only add honey once it
has cooled to warm. Cardamon helps neutralize the effects of
caffeine tea and turmeric helps decrease the mucous increasing
effect of milk, as well as being a marvelous herb for Winter).

After dinner mint tea:

Use a large bunch of fresh mint in a teapot of hot water, with 1
tsp. sweetener. Leave for 5 minutes then serve.

Digestive Herbal Wine:

1 bottle of organic red wine/ non-alcoholic wine. 1 teaspoon
each of cinnamon, cardamom, clove, ginger, fennel. ½
teaspoon of cumin, coriander, nutmeg, black pepper. Heat
wine to just under boiling, then remove from heat and add
herbs. Cover and steep for 10 minutes. Strain herbs (through a
cloth if powdered herbs were used) and serve warm.

Lassi (buttermilk)
Aids digestion at end of meal as increases Pitta. Blend 2 cups
of water with ½ cup plain yogurt, skim off the fat that rises to
the surface, add 2 pinches of ginger and cumin powder. For
Vata types, add a little rock salt; for Pitta types a little jaggery;
for Kapha types a little dried ginger powder and black pepper.
Or try:

Pachak Lassi: Add 1 inch of fresh ginger, ½

teaspoon cumin seeds/powder, a pinch of salt, 1
tablespoon chopped coriander to garnish. Balances
all doshas.
Spicy Lassi:2 tablespoons sugar, (or less) 1/2
teaspoon fresh, grated ginger or ¼ tsp. Dry ginger,
½ teaspoon ground cardamom. Good for all doshas.
Sweet lassi: 2 tablespoons sugar, 1 drop of
rosewater.
 CONCLUSION

Absolute wellbeing originates from a solid psyche in a sound

body. Passionate prosperity is improved with eating in a
cheerful climate. Eating with your family/companions adds to
your suppers’ sustenance. Change up your suppers by
attempting another flavor, fixing, or cooking is consistently a
decent method to appreciate food. Eating ought to be fun not
an undertaking to be finished.

The great propensities that add wellbeing to your years as

indicated by Ayurveda incorporate eating three adjusted
suppers simultaneously day by day. Lunch ought to be the
heaviest supper and supper lightest and around 3 hours before
your sleep time. Some type of moderate exercise every day is
an unquestionable requirement as is reflection. Sitting quietly
during and after dinner is suggested.

Ayurveda says we process with all our five detects. All that we
experience through our feeling of touch, sight, taste, and smell
turns into a piece of us. How about we deliberately pick better
for an actual existence loaded with wellbeing and bliss!

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