“It is called Ayurveda because it is the knowledge that teaches us which substances, qualities and actions are beneficial or harmful to life.”

What is Ayurveda?
Translated as the “Science of Life”, Ayurveda teaches us a way of living with insight and balance that is in harmony with our individual nature and Mother nature. It is the medical system from India which includes aspects of philosophy, mythology, nutrition, massage, herbal therapy, yoga as well as spiritual teachings and practices. As well as treating illness, Ayurveda focuses on preventing disease and maximising vitality. Without health, we cannot pursue or enjoy our life purpose!

When I first discovered the wonders and wisdom of Ayurveda, I found the vastness of its knowledge slightly intimidating. I realised that I needed to understand the basic principles in order to apply its practical teachings. The key to this understanding is the five elements, the pancmahabhurta. By studying nature and learning about the qualities of the elements, we can then develop a deeper understanding of our unique body/mind constitution or dosha.

So I invite you to sit down with a mug of warming ginger tea as, over the next four issues of Complete Yoga , we explore the elements, the building blocks of nature and of the three doshas namely Vata, Pitta and Kapha.

According to Ayurveda, everything in the Universe is composed of the 5 elements – ether, air, fire, water and earth. The human body is also composed of these 5 elements, so the body is a reflection of the greater Universe – it is a microcosm of the macrocosm.

What is a Dosha?
There are three primary life forces or subtle energies that come from the five elements. They are known as doshas.  ata, Pitta and Kapha are responsible for all the physical and mental functions in the body. When our doshas are cared for and in balance they maintain our health and wellbeing. When there is a build up of the dosha, imbalance arises and we become
unwell. Each of us is unique, born with our own distinct individual constitution or balance of the three doshas. This balance determines our physical body, our emotional and mental traits and our tendency to certain health problems.

We generally have a predominance of one or two of the doshas. This is largely determined when we are conceived and depends on our parents’ constitution, their physical and emotional state at the time of conception and of course Karma. The characteristics of our dominant dosha will be most noticeable in our make-up and remember we all have all three doshas
and all five elements in our being, just in varying degrees.

THE PANCMAHABHUTA: The Five Great Elements
The natural world is comprised of building blocks that move from the subtle to the gross, from ether to earth. These “bricks” are known as the “five great elements” (pancmahabhuta) or ‘that-ness’ (tattwa) and are Ether/space; Air/motion, Fire/heat, Water/fluid and Earth/solid.

These elements combine in different proportions to make up the material universe and form the basis of the doshas. They also form the basis that determines tastes and properties of herbs and foods. These five elements are closely associated with states of matter.

AKASA: Ether (Space)
Quality – expansive, light, without temperature, infinite and all-encompassing. It is the potential – space creates the place for life to take place. It is subtle – ether can’t be seen or felt, but you can become aware of space! It is the spaces in our communication – the pauses. It is the spaces in the body – every cell, spaces between nerve fibres, cranial spaces, nostrils and
sinuses, lungs as well as the thoracic, abdominal and pelvic cavities. Ether relates to the sense of sound and the ear.  Sound is carried on the ether.

VAYU: Air (Motion)
Quality – like the wind, light, mobile, rough, dry, cold, erratic, stimulating and dispersing. It is the principle of movement and change stirring all of creation into life. It is responsible
for all the other elements. In the body it moves everything, creating life and relates to prana, the vital life force. It is responsible for creative energy in the mind – the imagination. Too much air is depleting as it moves the prana out. An imbalance manifests in the body as palpitations, flatulence and constipation. Too much movement in the nervous system creates anxiety and restlessness. Air relates to the sense of touch, the nerves and the skin. Sensation travels through the skin and nerves just as you can feel the wind on your skin.

TEJAS: Fire (Heat)
Quality – hot, sharp, penetrating, luminous, ascending and dispersing. Fire governs all transformation in the body. It is high energy and manifests as passion, anger, aggression and action. It is responsible for mental, emotional and physical digestion. It is the light of the mind – intelligence; and the brightness of the body – colour. Too much heat in the body increases light and colour which results in inflammation. Fire relates to the sense of sight and the eyes. Light and perception travel through the eyes due to the metabolic activity of light
sensitive photons in the eyes.

JALA: Water (Fluid)
Quality – liquid, fluid, heavy, wet, lubricating, cool, cohesive and dense. The water of life that holds everything together. 75% of the body consists of water. It eases movement in the body, lubricates and protects. It is the mucus, synovial fluid, saliva, tears, cerebral spinal fluid and sweat. It provides nourishment and hydration to the body. Imbalance manifests as emotionally watery, lacking in substance and easily manipulated. Water relates to the sense of taste and the tongue. Flavours and tastes are only perceivable when the tongue is wet.

PRITHVI: Earth (Solid)
Quality – thick, dense, solid, heavy, stable/static and grounded.It gives the body form and substance. It is responsible for growth and nourishment. It relates to the physical structures of the body – bones, tissues and muscles. Earth element provides emotional stability, calmness and dependablility. Too much earth manifests as dullness, stubbornness and complacency.  Earth relates to the sense of smell and the nose. Earthy and dense objects give off smells.

The Pancmahabhuta are the building blocks of the Universe and of us!

Next month, we will explore the Vata Dosha which is a combination of the ether and air elements. During the month, I invite you to become aware of the elements, their qualities and how you experience them in yourself. In this way you start to discover your unique body/mind constitution!

By Wendy Young
Wendy Young is a Holistic Life Coach, Yoga, Ayurveda and Meditation Teacher. For more information, call Wendy on 072 800 4982 or email wendy@wise-living.co.za

When it comes to massage, most of us have experienced the wonderfully relaxing and releasing effects that the touch of a trained pair of hands can bring. Now imagine the increased sensation of bare, supple feet working their way across the body in long deep strokes, stretching both the mind and the spine into infinity…

Euphoric would be one adjective that a person might use to describe the ancient Indian, deep tissue, hot oil massage called Chavutti Thirumal. And yet, it’s so much more sublime than even that.

The experience of Chavutti Thirumal (pronounced cha-voo-tee ti-ru-mal) is unique to Western massage systems in that it is principally applied with the bare foot (Chavutti Thirumal literally means “foot pressure”) with therapeutic benefits extending beyond just its myriad physical applications.

Originating from Kerala, South India, Chavutti Thirumal was developed by practitioners of Kalarippayatu (one of India’s traditional martial and medical arts that dates as far back as the 12^th Century). Kalari, the cultural practice from which it stems, interweaves mental, emotional, physical and spiritual aspects of life and, like the Chavutti Thirumal massage technique it bore hundreds of years ago, embodies elements of Ayurveda, yoga and dance in mystical measures for profound effect.

Covering the length of the body – from the tips of the fingers to the tops of the toes – in long, deep sweeping strokes, the highly skilled barefoot masseuse is supported in their elongating movements by a suspended rope that hangs from the ceiling to aid their balance during massage. You, the recipient, lie flat on a thin mat on the floor, feeling supported and connected with the ground. With each sweeping stroke of the foot, the range and depth of movement (and breath) is deepened as the masseuse moves energy from the central spinal channel outwards to the limbs and extremities and then back inwards towards the spine again in rhythmic motions. Working from the centre of gravity deep within their own core, the barefoot masseuse uses “heaven and earth energy principles” to channel energies downwards and restore harmony and balance and bring a deep sense of wellbeing and nourishment to the recipient.

On a physical level, the treatment focuses precise attention on unknotting tension, maintaining flexibility and suppleness, aligning and strengthening the spine as well as lengthening the intervertebral spaces thereby creating more “breathing space” and “room for flow”. Additionally working to tone and stretch muscle tissue, Chavutti Thirumal is also therefore beneficial in treating and easing back pain, sciatica, muscular spasm and stiffness in the joints as well as any restricted movements that may arise from an imbalance caused by exercise or sport injuries.

Deeper still, it helps relieve deep-seated tensions, cleanses the body of toxins and improves circulation, metabolism and energy flow. Chavutti Thirumal assists the body in initiating its own detoxification process, facilitates the release of emotional and psychological blocks and brings the body back to its natural equilibrium. In returning to its whole and natural state, the body and mind are open and receptive and, it is only then the possibility for change can occur and that is when true healing begins.

It would be almost insulting to call such healing therapy “a massage” and so, in saying, if you have never been touched by the “art of the barefoot massage”, be assured it’s an indelible experience. Your body will remember its imprints and your mind and soul frequent the new spaces and pathways it’s quietly carved for you long after the soft footsteps of the barefoot masseuse are heard, quietly leaving sacred space.

For further information or to book an appointment, please contact Wendy Young who practices Chavutti Thirumal from the ISHTA School of Yoga & Health. Email Wendy on mailto: wendy@wise-living.co.za

Pratyahara – one of the eight limbs of yoga – teaches us the importance of limiting the overstimulation of our senses and nervous system. Excessive work, intense stress, overindulging habits and sensory overload cause a gradual depletion of our rasa, which is often the root cause of disease.

The Sanskrit word “rasayana” translates as “that which enters” into the body’s reserve of vital life force. Rasa is also considred the “sacred juice” that sustains our life.

Yogic philosophy and texts refer to an “inner moon” situated at the roof of the the palate which pours a stream of pure nectar known as amrita, or rasa. The all-consuming “inner sun” of our being is situated near the navel and consumes this cascading flow of amrita. Overstimulation in life creates excessive heat in the body thought to accelerate the consumption of rasa.

Yoga teaches us to be mindful of excessive rasa-consuming activities. We can even say that ageing is not measured in years but in how much one’s rasa has been used or preserved. Yoga offers us the techniques to reserve our rasa. Asana inversions like Halasana (Plough Pose) act to reverse the flow and reserve rasa. Breathing techniques, like Kechari, are also good. One can feel youthful and full of energy well into old age. It’s all in the rasa!

An Ayurvedic Autumn

Become aware of the changes that are occurring in nature: you can hear the gusts of wind blowing through the trees; you can feel the slight drop in temperature and the increased dryness of the air; you can see the changing colours of the leaves drying on the trees; you can taste the ripeness of the seasonal fruits and smell the richness of the earth.

Autumn is a time when the Air element (vayu) is predominant - there is more lightness, dryness and coolness and “the winds of change” can blow more erratically. These qualities in nature have a tendency to aggravate vata which is the dosha primarily associated with the nervous system.

Vata also regulates the levels of moisture in the body, how relaxed we feel and how well we digest food. So autumn is a time to balance vata by following practices and lifestyle regimes that help reduce symptoms of wind, dryness and indecisive behaviour.   

Vata can build up in the lungs, nervous system, brain, large intestine, hair, nails, bones, skin and hands. This can cause dry skin, constipation and increased anxiety, which may result in nervousness and insomnia.

Vata is increased by pungent, astringent and bitter flavours that are found in very hot spices, too much black tea and raw salads, by excessive “busyness” and rushing, by fear and insecurity and by going to bed after 11pm.

Suggested Autumn Routine:

• Rise early with the sun when the world is still and calm.
• Flush your system with a mug of root ginger tea.
• Hold a little warm sesame oil in your mouth for a few minutes. This is very nourishing to the mouth – it strengthens the teeth and helps stop bleeding and receding gums.
• Massage yourself with warm sesame oil. This helps to combat dryness, joint cracking and stiff muscles. Rinse off in a warm shower. Place a drop of oil in your nostrils and ears.
• Start your yoga practice with some alternate nostril breathing (nadi shodhana). Nadi shodhana helps to purify the channels of toxins, especially vata toxins, which accumulate from tension. Breathing helps us to relax, and more importantly, it helps to relax the constriction in the sublte channels.
• Practise asana that is grounding, opening to the hips, relaxing and slow using steady breathing. All inverted poses where the head is below the waist helps to move apana vayu down. All twists help to regulate samana vayu in the colon, slow Sun Salutations with deep breathing in each position as well as lots of shavasana (corpse pose).
• Your autumnal diet can consist of warming foods that are sweet, mildly spicy, sour and salty as these flavours increase moisture and encourage feeling nourished and grounded.
• Breakfast can be a small bowl of porridge: oats, rice or quinoa that can be flavoured with ginger, cinnamon or cardamom and a little maple syrup. For lunch and supper have more nourishing foods such as steamed vegetables and a grain that is flavoured with turmeric, coriander and cumin, root vegetable soups or kicharee.
• Avoid too much raw salad, cold drinks, ice, beans, fermented foods and yeast as they cause gas and may unsettle your digestion.
• If you are easily affected by the changes in the autumn season and suffer from vata imbalanced symptoms such as insomnia, erratic digestion, constipation and anxiety, then the most famous Ayurvedic herbal remedy is Ashwagandha. It is great for calming and strengthening, as well as boosting energylevels. You can take it morning and evening and it is a wonderful herb to enhance stability and strength in your yoga practice.
• At the end of your busy day make yourself a cup of organic milk gently boiled with a pinch of nutmeg or cardamom.
• Oil your feet and lower belly with warm sesame seed oil and settle in for a blissful night’s sleep!

For a nutrition and lifestyle consultation or any further information please contact Wendy Young on wendy@wise-living.co.za or call 011 781 4797 / 072 800 4982.

Facebook: Wendy Young Wise Living

The movement of the eyes affects the brain and influences our moods. Ajna, the Third Eye,is the control centre and gateway to the higher mind, and all the optic nerves are linked. So, let’s start giving our eyes their due share of attention…

Our eyes are the most sophisticated sense organs in our bodies. They contain the lenses, muscle systems and tiny light receptors that allow us to see the world in which we live – in a world of colour, movement and almost infinite possibility. It’s funny how toxicity shows first as warning signals in the eyes and increasingly in these days of high stress, television and computers, we find our vision impaired, and modern life, while bringing us great benefits, imposes a great burden on the eyes.

With the hectic pace and “empty food” of modern life like visual display screens, pollution and exaggerated stresses, eyestrain is common and it’s this tendency that’s precipitated the development of refraction errors, such as short/long sightedness, astigmatism, glaucoma and allergic eye inflammations. Mental and emotional factors are often a prime cause of disease, and our eyes are no exception. People of a nervous disposition or negative outlook may often suffer from eye troubles. Our health depends on many things, not the least of which are peace of mind, balanced nutrition, fresh air, exercise and clean water.

How the food we eat affects our vision
In attempting to retain normal vision or to keep good eyesight, we should make sure to adopt a wholefood diet so that each system of the body can receive adequate nourishment.  Continual strain on the nervous system through wearing glasses and straining the eyes depletes a possibly already weak nervous system and, as such, B vitamins, as those found in whole natural wheat, should be ingested.
Refined sugar and starches should be avoided and regular fasts on fresh vegetable juices are also encouraged to eliminate toxins. A diet of natural fruit and vegetables builds up the body’s resistance and, when the whole body is healthy, it is easier to be optimistic and have clearer vision, mentally, physically and emotionally.
Herbs are a great help too, especially dandelion leaves. Dandelions contain all of the essential 20 amino acids our bodies’ need, and we know that even one missing amino acid can cause a person to go blind. Natural sodium also prevents the formation of salt-rings in the iris of our eyes. Food high in Vitamin A – found in such delicious places as carrots, oranges, celery, raisins, rosehips and especially dried figs – is also largely responsible for good eyesight. Ideally, the daily food intake should be 80% acid-binding (neutralizing) so our optimum pH levels can be maintained.

What science is saying
High levels of lutein, a carotenoid found in kale, broccoli, spinach and other foods such as corn and tomato sauce, appear to protect against muscular degeneration, the leading cause of blindness among elderly Americans. Some research has suggested that lutein may also protect against cataracts, a progressive fogging of the lens of the eye. Lutein is the only carotenoid found in the lens of the eye.
According to a research project sponsored by Research Into Ageing, high levels of sugar can also predispose the developments of eye problems such as muscular degeneration.

Yoga Works!
We are far from helpless in preventing eye disorders and slowing the rate of eye deterioration. The yoga method of eye therapy helps you to heal yourself holistically, by combining specific eye exercises with relaxation to reduce stress.
Yoga asanas play an integral part in eye health, especially those that act on the neck, or change the blood pressure to the head.
Regular, deep breathing helps every system within the body to utilize the nutrients needed for cell renewal. Cleansing practices, such as nasal washing help relieve pressure from the sinuses and Trataka (candle gazing) stimulates and relaxes the eyes as well as steadies the mind. Asanas such as the Lion, Hare, Head and Shoulder Stand should be included in daily practice, however, these should be avoided if there is a tendency to detached retina.
Particularly good for cataracts and eye tension is the water treatment: bend over a basin of cold water and splash water into your open eyes. Then fill an eyecup, place it over your eye and tilt your head back. Keep your eyelid open and roll your eye around. Repeat with both eyes. Clean boiled, then cooled water is best.

DAILY TECHNIQUES FOR IMPROVING AND MAINTAINING GOOD EYESIGHT
Our eyes contain muscles so why don’t we exercise them? Many yoga teachers neglect the eyes and yet the movement of the eyes affects the brain and influences our moods. Our eyes can even help lead us on the path to enlightenment. Ajna, the Third Eye, is the control centre and the gateway to the higher mind, and all the optic nerves are linked, so let’s start giving our eyes their due share of attention.

1. To Begin
Start by gazing at soft sunlight directly, then close your eyes for three minutes and gently rub the closed eyeball with the tip of your ring finger. Then relax and gently lift the eyebrows, as if you were trying to open your eyes, but can’t. Let the sun “kiss” your closed eyelids again and then drop your head forward, give a few blinks and sit back in a comfortable position.

2. Exercises
The Eye Clock
Imagine your face is a clock, and move your eyes round as if they were the hands of the clock.
Clockwise: Move your eyes from the imaginary 3 o’clock to 6 o’clock then 9 o’clock and then 12 o’clock. Hold each position absolutely still without blinking. Close and then relax the eyes.
Anti-clockwise: Move your eyes from 9 to 6 to 3 and then 12 o’clock. Hold each position absolutely still without blinking and then close and relax the eyes.

Centre Gazing (Tracking)
Exercise 1: Touch the tip of the nose with your forefinger then slowly draw the finger away about 20cm, focusing on your fingerprints. Move your eyes away to look at something in the far distance and then bring eyes back to the fingertip. Repeat two or three times.
Exercise 2: Keep your eyes focused on your fingertip (held about 20cm from the face) without blinking or losing sight of your finger. Now, let your finger move 12cm to the right and then come back to the middle. Move your finger to the other side (the left) and then bring your eyes and finger back to the middle. Now, draw your finger closer to you until you can touch the tip of the nose, seeing only one finger, as the image may blur. Don’t do too many or you may feel nauseous, but this sensation will pass as your eyes improve.

Palming
Rub your hands vigorously together until the palms are hot, then place your warm palms over your closed eyes. Open your eyes wide into cupped hands and feel the strained eyes absorbing the Prana (life force) from your hands. Do this whenever your eyes have been strained, especially after working at a computer, driving or watching TV – it works immediately.

Focusing and Defocusing
Focusing and defocusing exercises train the eyes and improve the ability to make visual adjustments. Defocusing helps expand the mental as well as visual awareness. Simply practice focusing eyes on an object and then defocusing them.

Relaxation
Relaxation is the key to yogic therapy for eye problems. Your ability to see clearly in different directions at different distances and at different intensities of light is due to the many eye muscles of the eyes. Like other muscles these react to stress by becoming chronically over- contracted. This causes eyestrain, which contributes to many problems. Refraction errors, which result from physical defects in the eyes, can be made worse by eyestrain where the over-contraction of the eye muscles impairs focusing and distorts the shape of the eyeball. As well as affecting every other system of the body, tension causes blockages in the flow of energy, and the first place we notice it is in the eyes. We need to rest them to re-coup our energy and give them stamina.

Combination methods
Be kind to your eyes, and they will respond. According to Country Wisdom garden dew is good for the sight. Thinly sliced cucumber reduces puffiness and eyestrain. The Egyptians call Lapis Lazuli the “Stone of Heaven” and believe that it improves the sight along with emerald and quartz. The herby Eyebright (euphrasia) available in tincture from health stores works wonders too – the French call it “casse lunette” because you can throw away your spectacles after using it!
Ayurvedic wisdom advises to eat cardomom seeds with honey or pomegranate juice for eye strain or conjunctivitis. For a stye, the pulp of baked apple or a cornflower compressed is very soothing, as are cold tea bags placed over the eyes.

All the above techniques are good and work well, but we must remember to do our regular yoga practice. As the father of yoga, Patanjali reminds us, “and now to the discipline of yoga” – nothing is achieved without it.

By Glenn “Turiyana” Hudson

]]> http://completeyoga.co.za/2012/04/a-clearer-vision-yoga-for-healthy-eyes/feed 0 http://completeyoga.co.za/2012/04/ayurveda-and-the-five-elements http://completeyoga.co.za/2012/04/ayurveda-and-the-five-elements#comments Sun, 01 Apr 2012 12:52:20 +0000 Complete Yoga http://completeyoga.co.za/?p=5422 From Cosmic Consciousness
Ayurveda evolved in the meditative minds of seers of truth – the Rishis – and for thousand of years their teachings were only transmitted orally from teacher to disciple, and later they were set down in melodious Sanskrit poetry. Though many of these texts have been lost over time, an abundant body of Ayurvedic knowledge survives.
Originating in cosmic consciousness, this wisdom was intuitively received in the hearts of the ancient Rishis who perceived that consciousness was energy manifested into the five basic principles, or elements: Ether (space), Air, Fire, Water and Earth. This concept of the five elements lies at the heart of Ayurvedic science.

The Origins of Ether, Air, Fire, Water and Earth
The Rishis perceived that in the beginning the world existed in an unmanifested state of consciousness. From that state of consciousness, the subtle vibrations of the cosmic soundless sound Aum came and from that vibration there first appeared the Ether element. This ethereal element then began to move, and its subtle movements created the Air, which is Ether in action. The movement of Ether produced friction, and through that friction heat was generated. Particles of heat-energy combined to form intense light and from this light, the Fire element manifested.
Through the heat of the Fire, certain ethereal elements dissolved and liquified, manifesting the Water element, and then solidified to form the molecules of Earth. In this way, Ether  manifested into the four elements of Air, Fire, Water and Earth.
From Earth, all organic living bodies are created: those in the vegetable kingdom such as herbs and grains, and those in the animal kingdom, including man. Earth also contains the inorganic substances that comprise the mineral kingdom. Thus, out of the womb of the five elements all matter is born.
The five basic elements exist in all matter. Water provides the classic example: the solid state of water – ice – is a manifestation of the Earth principle. Latent heat (Fire) in the ice liquefies it, manifesting the Water principle and then eventually it turns into steam, expressing the Air principle. The steam disappears into Ether, or space. Therefore we see how the five basic elements, Ether, Air, Fire, Water and Earth, are present in one substance. All five originated in the energy issuing from cosmic consciousness – all five are present in all matter in the universe. Thus, energy and matter are one.

Man as Microcosm
Man is a microcosm of nature and so the five basic elements present in all matter also exist within each individual. In the human body are many spaces which are manifestations of the Ether element. There are, for example, the spaces in the mouth, nose, gastrointestinal tract, respiratory tract, abdomen, thorax, capillaries, lymphatics, tissues and cells.
Space in movement is called Air. Air is the second cosmic element, the element of movement. Within the human body, Air manifests in the larger movements of the muscles, the pulsations of the heart, the expansion and contraction of the lungs and the movements of the stomach wall and intestines. Under a microscope, even single cells may be seen to move. Response to a stimulus is the movement of afferent and efferent nerve impulses, which are sensory and motor movements. All the movements of the central nervous system are governed by bodily Air.
The third element is Fire. The source of Fire and light in the solar system is the sun. In the human body, the source of Fire is the metabolism. Fire works in the digestive system. In the gray matter of the brain cells, Fire manifests as intelligence. Fire also activates the retina which perceives light. Thus, body temperature, digestion, the thinking processes and vision are all functions of bodily Fire. All metabolism and enzyme systems are controlled by this element.
Water is the fourth important element in the body. It manifests in the secretions of the digestive juices and the salivary glands, in the mucus membranes and in plasma and cytoplasm. Water is absolutely vital for the functioning of the tissues, organs and various bodily systems. For example, dehydration resulting from diarrhoea and vomiting must be treated immediately to protect the patient’s life. Because this element is so vital, bodily water is called the Water of Life.
Earth is the fifth and last element of the cosmos that is present in the microcosm. Life is possible on this plane because Earth holds all living and non-living substances to its solid surface. In the body, the solid structures – bones, cartilage, nails, muscles, tendons, skin and hair – are derived from Earth.

The Human Constitution
Ether, Air, Fire, Water and Earth, the five basic elements, manifest in the human body as three basic principles, or humors, known as the Tridosha. From the Ether and Air elements, the bodily air principle called Vata is manifested (in Sanskrit, this principle is called Vata Dosha). The Fire and Water elements manifest together in the body as the fire principle called Pitta. The Earth and Water elements manifest as the bodily water humor known as Kapha.
These three elements – Vata, Pitta, Kapha – govern all the biological, psychological and physiopathological functions of the body, mind and consciousness. They act as basic constituents and protective barriers for the body in its normal physiological condition. When out of balance, they contribute to the disease processes.
The Tridosha are responsible for the arising of natural urges and for individual preferences in foods: their flavours, temperatures and so on. They govern the creation, maintenance and destruction of bodily tissue, and the elimination of waste products from the body. They are also responsible for psychological phenomena, including such emotions as fear, anger and greed as well as for the higher order of human emotions such as understanding, compassion and love. Thus, the Tridosha are the foundation of the psychosomatic existence of man.
The basic constitution of each individual is determined at conception. At the time of fertilization, the single male unit, the spermatazoid, unites with the single female element, the ovum. At the moment of this union, the constitution of the individual is determined by the permutations and combinations of air, fire and water that manifest in the parents’ bodies.
In general, there are seven types of constitutions: (1) Vata, (2) Pitta, (3) Kapha, (4) Vata-Pitta, (5) Pitta-Kapha, (6) Vata-Kapha and (7) Vata-Pitta- Kapha. Among these seven general types, there are innumerable subtle variations that depend upon the percentage of vata-pitta-kapha elements in the constitution.
The constitution is called Prakruti in Sanskrit, a term meaning “nature”, “creativity”, or “the first creation”. In the body, the first expression of the basic five elements is the constitution and the basic constitution of the individual remains unaltered during the lifetime, as it is genetically determined. The combination of elements present at birth remains constant. However, the combination of elements that governs the continuous physiopathological changes in the body alters in response to changes in the environment.
Throughout life, there is a ceaseless interaction between the internal and external environment. The external environment comprises the cosmic forces (macrocosm), while the internal forces (microcosm) are governed by the principles of vata-pitta-kapha. A basic principle of healing in Ayurveda holds that one may create balance in the internal forces working in the individual by altering diet and habits of living to counteract changes in his external environment.

UNDERSTANDING TRIDOSHA
According to Ayurveda, the first requirement for healing oneself and others is a clear understanding of the three Doshas. The concept of Vata-Pitta-Kapha, is unique to Ayurveda and it holds the potential for revolutionizing the healing systems of the West. However, the concept of the three principles and the Sanskrit words, Vata-Pitta-Kapha, are very difficult to translate into Western terms.
Vata
Vata is a principle of movement. That which moves is called Vata and therefore, Vata may be translated as the bodily air principle. However, the element of Air in the external atmosphere is not the same as the air in the body. Bodily air, or Vata, may be characterized as the subtle energy that governs biological movements. This biological principle of movement engenders all subtle changes in the metabolism. Vata is formed from the two elements, Ether and Air.
Vata governs breathing, blinking of the eyelids, movements in the muscles and tissues, pulsations in the heart, all expansion and contraction, the movements of cytoplasm and the cell membranes, and the movement of the single impulses in nerve cells. Vata also governs such feelings and emotions as nervousness, fear, anxiety and pain. The large intestine, pelvic cavity, bones, skin, ears and thighs are the seats of Vata. If the body develops an excess of Vata, it will accumulate in these areas.
Pitta
Pitta is translated as fire, although the term does not literally mean “fire”. The fire of a candle or in a fire place may be seen, however, the bodily heat-energy, the Pitta-Dosha, which manifests as metabolism (the enzymatic processes of the body) is not visible in this way.
Pitta governs digestion, absorption, assimilation, nutrition, metabolism, body temperature, skin colouration, the lustre of the eyes, intelligence and understanding. Psychologically, Pitta arouses anger, hate and jealousy. The small intestine, stomach, sweat glands, blood, fat, eyes and skin are the seats of Pitta. Pitta is formed from the two elements Fire and Water.
Kapha
The translation of Kapha is biological water, and this bodily principle is formed from the two elements, Earth and Water. Kapha cements the elements in the body, providing the material for physical structure. This Dosha maintains body resistance. Water is the main constituent of Kapha, and this bodily water is responsible physiologically for biological strength and natural tissue resistance in the body. Kapha lubricates the joints, provides moisture to the skin, helps to heal wounds, fills the spaces in the body, gives strength, vigour and stability,  supports memory retention, gives energy to the heart and lungs and maintains immunity. Kapha is present in the chest, throat, head, sinuses, nose, mouth, stomach, joints, cytoplasm, plasma and liquid secretions of the body such as mucus. Psychologically, Kapha is responsible for emotions of attachment, greed and long-standing envy. It is also expressed in tendencies toward calmness, forgiveness and love. The chest is the seat of Kapha.

Balancing the Doshas
A balance among the Tridosha is necessary for health. For example, the air principle kindles the bodily fire, but water is necessary to control fire, otherwise the bodily fire would burn the tissues. Vata moves Kapha and Pitta, since Kapha and Pitta are immobile. Together, the Tridosha governs all metabolic activities: anabolism (Kapha), catabolism (Vata), and metabolism (Pitta).
When Vata is out of balance, the metabolism will be disturbed, resulting in excess catabolism, which is the breakdown or deterioration process in the body. When anabolism is greater than catabolism, there is an increased rate of growth and repair of the organs and tissue. Excess Pitta disturbs metabolism, excess Kapha increases the rate of anabolism and excess Vata creates emaciation (catabolism).
In childhood, anabolism and the Kapha elements are predominant, since this is the time of greatest physical growth. In adulthood, metabolism and the element of Pitta are most apparent, because at this stage the body is matured and stable. In old age, catabolism and Vata are most evident, as the body begins to deteriorate.

By Dr Frederic Motz

5 Tips to Strengthen Your Practice After Being Away

Some illnesses have a lasting effect on the body and require many days to be spent in bed, relaxing and recovering. These sick days may also mean you are without your yoga mat or without your meditation practice for a period of time.

You may find that when you are finally feeling well enough to return to your normal routine, your body feels out of sync and your practice seems a little unfamiliar. Finding the strength to meet your body where it is, even after an illness, requires patience and understanding.

Here are a few suggestions for making your practice your own after being sick:

1. Start slow - Begin with a seated meditation, which can centre your thoughts back to the mat and away from your illness. Keep in mind that five good minutes on the mat can be more restorative than 50 uncomfortable ones. Scan your body through the meditation and send your breath, consciously and with awareness, to the places where you are feeling discomfort. After meditation, continue on with simple warm-ups that don’t require much twisting or rolling of your body. Practice lengthening the arms and spine by lying on your mat and extending the arms overhead and then back down. Other warm-ups, like Cat Cow, can also be done.
2. Relax into poses – Make your way into the asanas slowly and with purpose. Feel free to linger in them for awhile, really taking your time. Take care not to rush in and out of poses. Stay in poses for two to three minutes initially, allowing the body time to warm back into the practice.
3. Back off if you start feeling sick – If you began to feel lightheaded or sick at any point during the practice, make your way into seated or a relaxing child’s pose. You may even find that just lying back and meditating is exactly where your practice leaves you feeling well. If Sun Salutations are part of your normal routine, incorporate them back in with ease. You may want to slow down your movements as you flow through them. Not only can this take your practice to a new perspective you may not have experienced before, it will also ensure that you don’t overdo it.
4. Modify - Most of the time, meeting ourselves where we really are can be difficult. We don’t want to be held back by an injury or an illness. But making space for your body and making modifications can help to strengthen the body.
5. Meditate restoratively - At the end of your practice, lie back on your mat for a restorative Savasana or choose a seated, moving meditation, which may help restore depleted energy levels. For the moving meditation, start seated with one leg comfortably in front of the other. Place your arms down by your sides. As you inhale, bring the arms up and overhead. Touch the palms lightly and then, as you exhale the breath, bring your arms back down to your sides. Flow through this a few times, linking the movement to the breath.

By Kelly McLendon
Kelly McLendon is a yoga teacher and writer. She enjoys teaching yoga basics and restorative classes and believes that yoga should be accessible to everyone. 

The main concern most new vegetarians have is whether they will get enough protein. An unknown fact is that women only need about 45g of protein a day (a little more if they are pregnant, breastfeeding or very active) and men need about 55g (more if very active). This equates to a very small piece of red meat. In fact, many dieticians recommend that red meat in particular should be eaten only once or twice a week, if you are going to eat it at all.

Getting Started
In making your transition from full meat-eating to vegetarianism, it is strongly advised to go slowly. Over the course of weeks, months, or even years, begin to eliminate certain protein foods and substitute them for vegetarian alternatives. Most people first cut out red meat, then chicken, then fish. Ensure you are comfortable with a few substitutions before you stop eating animal protein altogether.

Give yourself time to adjust to your new food intake and to ensure you get sufficient protein while your body learns that change is underway and adapts to it.

Allow your mind to overcome the attachment to a lifestyle of meat eating. If you try to do this too quickly, or too forcefully, your mind will reject the change and becoming vegetarian might be a short-lived fad for you.

Listen to your cravings and if you are craving red meat in the early stages, eat a small amount, and realise that perhaps your substitutions aren’t working and you need to pay more attention to your protein intake.

Vegetarian Proteins
As a vegetarian, your protein can come from many sources, including:

• Nuts – hazels, brazils, almonds, cashews, walnuts, pine kernels etc
• Seeds – sesame, pumpkin, sunflower, linseeds
• Pulses – peas, beans, lentils, peanuts
• Grains – wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweet corn), rice
• Soya products – tofi, tempeh, textured vegetable protein, soya milk
• Dairy products – milk, cheese, yoghurt (not butter and cream as they are very poor sources of protein)
• Free range eggs

There are 20 different amino acids, which are the building blocks of protein, and we can make most of them in our bodies by converting other amino acids. Only eight amino acids – the essential amino acids – cannot be made in our bodies and have to be provided for by the diet. By mixing plant foods together correctly, we get all the essential amino acids we need. Single plant foods do not contain all the essential amino acids we need in the right proportions, but the deficiency in one is cancelled out by the excess in the other when combined properly, forming a complete protein.

A few examples of complete vegetable protein: are beans on toast, muesli, rice and peas. Adding dairy products or eggs also adds the missing amino acids, e.g. macaroni and cheese, quiche and porridge with milk.

New research has shown that the body has a pool of amino acids so that if one meal of deficient, it can be made up with the body’s own stores. Because of this we don’t have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.

In turning vegetarian, vitamin B12 is the only vitamin that may cause some difficulty, as it is not present in plant foods. Fortunately, only tiny amounts of B12 are needed and are present in dairy products and eggs.

Iron is also needed for healthy red blood cells and, although vegetable sources of iron are not as easily absorbed as animal sources, a good intake of vitamin C will enhance absorption. Drinking a glass of orange juice after a meal is a great way to enhance the absorption of iron from your meal. Iron is found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and other pulses.

The Healthy Vegetarian Diet
As a rule, vegetarians who are careful about what they eat are healthier than meat-eaters: they generally eat less fat and more fruit and vegetables than meat eaters and have an increased intake of phyto-nutrients, which protect cells in the body against damage that could lead to disease, particularly cancer.

Vegetarians have a higher intake of fibre because their diets include more fruit, vegetables, whole grains and plant proteins, like lentils. Fibre intake is vital to keep us regular and has been shown to reduce the risk of heart disease and cancer.

Vegetarian diets also tend to be bone friendly, because they are usually lower in protein than meat eaters and include more foods rich in magnesium. This means the body loses less calcium and bone formation is aided.

Vegetarian food is generally cheaper than meat and fish-based meals, and it can be much healthier, tastier and more exciting, as well as being friendlier to our beleaguered planet.

The Case for Vegetarianism
There are many reasons to choose vegetarianism, from personal, physical and mental health to environmental concern and moral activism, to spirituality.

Consider the following facts which appear on www.vegsoc.org:

• In the UK almost 800 million animals are slaughtered for food each year, about fifteen live animals per person per year.
• Roughly one quarter of all methane emissions come from livestock giving off gas (farts) contributing to global warming.
• Ammonia from animal waste and agricultural fertilisers contributes to acid rain, which kills aquatic and plant life.
• Intensive grazing causes soil erosion and nutrient depletion, which can make soil infertile, creating deserts on previously fertile land.
• It takes up to 10 kilos of vegetable protein to produce one kilo of meat. It takes 900 litres of water to produce 1 kilo of wheat but 100 000 litres to produce a single kilo of meat.
• Commercial fishing has decimated fish populations to the point of near extinction and many governments, including ours, have had to implement stricter fishing quotas.
• Recent health scares such as E-coli and BSE (Mad Cow Disease) which resulted in the slaughter of millions of animals.
• Research has shown that a vegetarian diet could help reduce risks from certain cancers by up to 40%; decrease the possibility of dying from heart disease by 30%; restrict the chance of suffering from kidney and gall stones, diet-related diabetes and even high blood pressure. It could also lower cholesterol levels and reduce health problems related to obesity.
• Over 90 percent of all food poisoning cases each year in the UK are related to the consumption of animal products.

Yoga and Vegetarianism
For those who have adopted yoga as a lifestyle, it is strongly suggested to turn vegetarian. The above listed reasons are the strength behind the philosophy of non-violence – ahimsa – one of the back-bones of yogic philosophy.

Yogis believe that by consuming the flesh of an animal you are consuming the emotions that the animal has stored in its lifetime. Animals treated badly store this energy in their bodies and this energy gets transferred to us when we eat their flesh. We spend time on our mats to expend emotions we store in our own bodies; it would seem odd then to replace that with the emotions of another life.

Vegetarianism prevents the yogi from creating karma due to violence toward the planet, toward the co-inhabitants of the planet and toward the yogi personally through ingesting impure foods.

In the Bhagavad-Gita, it is beautifully stated that the nature of the food we eat is a wonderful signpost to what is going on inside our minds. If you are craving hot, spicy foods, the mind is ill-at-ease and there is unrest within. If you are craving heavy, dead foods (meat, chicken, fish) or find yourself craving stale foods, the mind is depressed and dark, if you are craving pure foods (of a primary source of energy, with limited intervention), the mind is still and calm. You are what you eat. By putting certain foods into your body, you process and manufacture certain states of mind. You can be in control of the quality of your life through a greater awareness of what and how you eat.

Yoga does not only exist on the mat, however it is your choice how deeply you wish to integrate it into your lifestyle.

By Kerry Weavind and Nadine Fawell

Kerry runs the Haum of Yoga

Article first published in Complete Yoga, 2005, Volume 7

Subtle (and calorie-free) winter remedies…

In wintertime, we tend to eat a little bit more to help compensate for the cold. Extra calories can be burned off to keep us warm and a little more body fat will do the trick, too. However, more food also makes us lethargic, and when you are used to a steady weight accompanied by a certain “body feeling”, it can make you uncomfortable and unfamiliar within your physical home.

There is a belief that the hot spices in the Indian diet are responsible for the high incidence of heart disease and high blood pressure among Indian souls. However, strictly speaking, it is not the spices that are the “baddies”, rather the modern instruction and liberal use of cooking oil (rather than the moderate use of cold-pressed sesame, mustard, coconut oil and ghee) and white flour for rotis, puris etc.

Spices help to stimulate the body towards self-healing and provide a fine-tuning of the body. However, there seems to be two types of people when it comes to spices: those who enjoy spices (and sometimes feel bad about having them!) and those with whom they don’t agree at all. To the first group, one would suggest, “Please enjoy them!”, and to the second group, “Practice makes you perfect. You can slowly raise your tolerance level!”

A wise way to deal with winter’s austerity is to rely on the warming and invigorating natural medicines that Ayurveda, the ancient “sister” of yoga, discovered many thousands of years ago. These are subtle and calorie-free remedies and go a long way to working small changes into the way we feel and experience. Spices are natural medicines and can be warming or cooling. Here we look at a few of the prominent warming ones:

Turmeric (also known as Haldi or Borrie)
Turmeric has a mellow, warming effect. It “lubricates” the body by harmonising all the mucous membranes functioning. Do you know that dry, cold feeling inside? Turmeric will help balance the air element and is rejuvenating, a natural beauty remedy and a good blood purifier. It creates that glowing, youthful look on yogis and yoginis which makes us wonder “is this person 30 or 50 years old?”

If you suffer from cracking joints, turmeric too will take care of that. Cheap as it is, I suggest you buy a big packet and start taking it now!

Original turmeric recipe:
Simmer 1Tbsp in water for 8 minutes, then add milk, bring to the boil, add a touch of ghee and serve it up with a bit of honey. Have this daily for 40 days and appreciate the effect is has on you.

Cayenne Pepper
Cayenne pepper increases circulation and provides vitamin C. Mountain climbers have been known to rub Vaseline on their feet and put a sprinkling of cayenne pepper into their socks before putting them on, to keep their feet buzzing and warm. Cayenne pepper acts as a natural anti-depressant (against winter blues?) and stimulates without harmful side-effects. It gives you a pleasant “lift” and puts an unreasonably happy smile on your face. Cayenne pepper also assists nutrient absorption and allows us to better metabolise food.

Yogi cocktail:
When you feel a cold coming, heat up some fruit juice and add 1Tsp each of honey and cayenne pepper (less if desired). This is called a “yogi cocktail”. You may have it twice a day and it goes a long way towards coping with your flu, in conjunction with your Echinaforce or whatever flu remedy works for you.

Black Pepper
Black pepper has similar qualities to cayenne pepper. It contains vitamin C and acts to clean the colon. It prevents constipation and gas. Freshly ground is best, so why not buy one of those beautiful pepper mills and sprinkle it liberally on salads, pasta, steamed veggies, mushrooms etc.

Ginger
Ah, glorious ginger creates enough heat to make you sweat! It is very soothing for coughs and sore throats, flu and congested sinuses. Ginger is a digestive aid, neutralises toxins and has a wonderful effect on the nervous system.

If you want to start enjoying spices in their pure form, try and make a delicious formula called Gota. Gota purifies the breath and palate safter lunch or dinner.

Gota spice recipe:
Toast half the amount of aniseeds over medium heat in a pan (preferably heavy cast-oron), taking care not to burn them, until they are pleasantly fragrant. Mix with the other half of untoasted aniseed. Add 6 times the amount desiccated coconut and add the contents of 1 green cardamom pod per each tbsp to the mix. Add 1Tbsp brown sugar per each cupful of the mix. Store in a screwtop bottle and offer to your friends!

(Does this recipe sound confusing? This is how original Indian recipes work. Cooks manage to remember an infinite amount of recipes just by picturing the different proportions to each other).

By Pritam Hari Kaur Khlasa
First published, Complete Yoga, Volume 3 1993

We’re all born flexible. But some are more flexible than others. Despite the fact that yoga instructors always reassure me that “flexibility is not the aim of yoga – it’s a side effect” I cannot help but wish that I too could bend my body into pretzel shapes with zen-like grace. Usually my attempts at flexibility result in much huffing and puffing, grunting, wheezing and squishing, with little effect.

But what is flexibility and why do some people seem to come by it so much more easily than others? Is there any real physical advantage to being flexible? How can you attain pretzel status?

What is flexibility?
To put it simply flexibility is the extent to which you can move your joints through their entire potential range of motion. Some joints have a greater potential range of motion than others (for example, your elbow will only ever extend to 145 degrees, while your shoulders can technically rotate a full 225 degrees).

Every joint consists of several components – bones, synovial joint lining, muscles, ligaments and tendons. Each one of these components determines your flexibility. Tight or bulky muscles usually result in reduced flexibility, as do shortened or inelastic ligaments and tendons, arthritis or injury to the bones and synovial joint lining. The shape of your bones at each joint can also determine your flexibility.

Is flexibility genetic?
Yes, but not always. Some people are naturally more flexible than others. They have joints which are shaped to be more flexible or they have ligaments and tendons which have greater elasticity than others.

This can come at a price. Many naturally flexible people have hypermobility syndrome. Hypermobility is a medical condition where the ligaments and tendons are too elastic. These individuals are at higher risk of damaging their joints and developing arthritis from their super-bendy activities.

Are women more flexible than men?
Yes. There are advantages to oestrogen. Men generally have to work harder at being as flexible as women. There are several reasons for this:

Hormones: Oestrogen, one of the predominant female hormones has a loosening effect on joint tendons. This leads to increased flexibility especially in the few days before the menstrual cycle when oestrogen levels are at their highest. During pregnancy the hormone relaxin is released which further relaxes the ligaments (in preparation for pregnancy).

Anatomical: Women also have physical attributes and structure which makes them more flexible. For example, according to Dr Katherine Whitcome of Harvard University, who led a study on flexibility in women (published today in Nature), the curve in women’s lower lumbar spine is spread of three vertebrae compared to two vertebrae in men. This gives them extra bendiness. In addition, women’s spinal vertebrae are more flared, giving greater mobility.

Ageing and flexibility
We are all born flexible. Watch any baby and you can admire how easily they touch their toes. This is because children are still developing and their joints consist of soft cartilage rather than bone.

Once the bones are fully formed children start losing their inherent flexibility (unless they actively pursue activities like yoga or gymnastics). In general this starts to happen in boys from the age of around 10 and in girls from around 12.

From there on we continue to lose flexibility. As we age our ligaments and tendons tend to become more brittle, calcium deposits aggregate in our tissues and fragmentation and dehydration lead to reduced flexibility of the joints.

Not naturally flexible? Don’t worry.
If you take your time to quiz your more flexible fellow yogis the majority will tell you they were never “naturally” flexible. Repeated stretching is the one sure way to improve your flexibility. It doesn’t, sadly, happen overnight.

There are two types of stretching which can help you improve flexibility namely static or dynamic stretching. Static stretching is essentially stretching the muscles to a certain point and then holding that stretched position for 30 seconds to 2 minutes (downward facing dog would be an example). Dynamic stretching on the other hand is a controlled movement which results in muscle streching (Ardha-Chandrasana and Pada-Hastasana are examples of such poses). The stretch is in the movement. Yoga obviously incorporates both of these types of stretches.

To improve your flexibility stretch to the point at which you feel tightness and a slight burning sensation in your muscles. A stretch should be mildly uncomfortable but not painful. Any sharp pain is not a sign of stretching – it’s a sign of damage.

It’s also important to be consistent about stretching if you want to improve flexibility. You need to practice every other day to improve flexibility. Long breaks between stretching will land you right back where you started.

Forcing flexibility is a “no-no”. Bouncing, jolting or forcing joints into the range of motion you wish to achieve is extremely dangerous. The sudden force can damage to muscles and tear ligaments and tendons.

Are you healthier if you’re bendier?
There’s much debate which rages around the value of flexibility in health. Some studies such as that published in the October 2009 issue of American Journal of Physiology suggests that if you’re over 40, your bodily flexibility could reflect the elasticity of your arteries and blood vessels. Being less flexible could indicate an increased risk of heart disease and stroke.

If you’re an athlete then flexibility is important to overall performance. Flexibility allows athletes to optimize (expand) limb movements. This allows for more efficient and powerful movement.

For the rest of us common mortals it’s unlikely that being super flexible has any real health benefits. The benefits come from the practice of doing the yoga. Not from whether you can do the splits. Nonetheless, I still wish I could bend it like Bikram!

By Karen Koch (MBCbB)