My friend Maryanne introduced me to this amazing practice called “The Five Tibetans.” This is a yogic system of simple, yet very energizing exercises that originated in the Himalayas.  Many years ago a retired British army officer learned them in a Tibetan lamasery, and he brought them to the West.  He claimed that “performing the Five Rites stimulates the circulation of essential life energy throughout the body.”   This series of five exercises takes a minimum of time and effort, yet it can greatly increase physical strength, flexibility, and mental acuity.  The book I have explains everything in detail, and it’s fascinating.  You can get the basics, including illustrations of the exercises to help you get started, at this website: http://www.mkprojects.com/pf_TibetanRites.htm

“The Five Tibetans” by Christopher S. Kilham

I absolutely love Chai Tea, but as a Vata, I really can’t have caffeine, so most of the time I end up making it myself rather than using tea bags, and that way I can make it decaf by starting with decaf black tea.  The added benefit of making it at home is that you can add spices that are particularly balancing for your dosha, or you can make a tridoshic blend that is good for everyone!  Herbs that are traditionally in Chai tea include:

-Cardamom: brings clarity to the mind; relieves gas, bloating, heartburn and headache; improves digestion.

-Cinnamon: lowers high blood pressure; reduces pain and fever; helps to regulate blood sugar; alleviates nausea, indigestion, heartburn and gas.

-Cloves: gives energy, generates heat in the body; helps to protect against cold.

-Black Pepper: improves circulation, has antioxidant properties, promotes the health of the joints and respiratory system, enhances digestion and appetite.

-Ginger: improves digestion; fights off colds and flu; relieves congestion, sore throat, body aches, and nausea.

-Fennel: improves digestions, relieves gas.

The Vata Blend: Ginger, cardamom, cinnamon.

The Pitta Blend: Cardamom, cinnamon, fennel.

The Kapha Blend: Ginger, Cardamom, cinnamon, cloves, black pepper.

Tridoshic Blend: Cardamom, cinnamon, cloves, fennel, ginger.

Many of us are first introduced to the beautiful, ancient language of Sanskrit in yoga class.  The greeting “Namaste” means “the divine in me honors the divine in you.”   We learn some of the Sanskrit names for the various poses, or “asanas” and some simple chants.  I named our e-course about Ayurveda “ananda” which means bliss.  Sanskrit is wonderful because it is so layered with meaning.  I have been getting Sanskrit audio recordings for years from The American Sanskrit Institute.  Vyaas Houston, the founder of ASI, says: “The chanting of Sanskrit as preparation to meditation is the vehicle. It tunes the body, mind and senses to a finer frequency and then provides the road map, ancient truths concisely state in exacting terms that glide through the mind with a minimum of effort.” They have a great website where you can learn more about Sanskrit.  One day I hope to master the language!

http://www.americansanskrit.com

Many people who follow an ayurvedic diet are vegetarian, and vegetarians need plenty of sources of protein.  Beans and lentils are great because they provide protein, complex carbohydrates, fiber and vitamins.  We can use the beans and lentils to make a delicious Indian dish called “Dahl” which is easy to digest and balancing for all three of the doshas.  Cooked dahl has the consistency of a chili, and it is just as hearty.  You can make the dahl as spicy or as mild as you like.  Mung beans, split, with the skin removed, is easy to cook into a dahl.  You can usually find them in bulk at the health food store.  Here are some cooking tips:

-Store lentils in a dry, airtight container at room temperature.

-Use lentils within six months.

-Rinse lentils several times before cooking.

-Beans may need to be soaked in water before cooking (check recipe).

-Do not add salt, lemon or tomato until the beans are cooked.

-Make sure beans or lentils are well-cooked for easy digestion.

-Add spices that you like, or that are balancing for your dosha.

http://www.familyeveryday.com/articles/recipe_details.php?record_id=100

Ayurveda understands that sound has a profound effect on our well-being.  Sound can be used to reduce stress, maintain health, and also to invoke spiritual awakenings.  The official term for the use of sound and music as a spiritual path is Nada Yoga, which translates from Sanskrit to mean “Sound Yoga.”  Russill Paul is a world-renowned musician who was born and raised in India.  He blends Indian and contemporary music in his recordings and performances.  I just discovered his new book: “The Yoga of Sound: Tapping the Hidden Power of Music and Chant.”   The book looks at the four streams of the Nada Yoga system: mantra (sound), mudra (sacred gestures), pranayama (yogic breathing), and dhyana (meditation).  When talking about music, Paul explains that each note “has intrinsic properties that generate healing, wholeness, and love.”   There are lots of chants, exercises, and meditations he gives that we can use right now.  And the best part is that the book comes with a CD, so we can hear the music that goes with the teachings.

Living an ayurvedic lifestyle helps us to feel energetic and look good!  Most people who live ayurvedically look a lot younger than their chronological age.  A lot of the reason for this is simply that we take care of ourselves, but it’s also that ayurveda has certain recommendations to keep the skin and hair in excellent condition.  We all know that the sun can be damaging to the skin, but it’s also a source of energy for the mind and body.  The sun is an excellent source of Vitamin D, which is essential for calcium absorption and healthy bones.  Doctors say that 15 minutes of direct exposure to the sun will help us to get our minimum daily requirement of Vitamin D.  So, we need to maximize the benefits of the sun, while at the same time protecting our skin from damage.  Avoid exposure to the sun in the midday, when the sun is the hottest.  And avoid long exposure to the sun when you are angry, hungry or upset, as these factors increase body heat and make the skin more sensitive.  Pitta types need to always wear sunscreen, and keep a hat and sunglasses handy.  Avoid soaps and shampoos that contain harsh chemicals.  Synthetic fragrances can be irritating because they affect the emotions.  Look for products with all-natural ingredients that balance and nourish all seven layers of the skin.  And, of course, eat fresh, organic foods whenever possible.  Chemicals and preservatives that are in foods accumulate in the liver and kidneys and are released with sweat through the skin.  Keep the body hydrated by drinking, and bathing in the purest, filtered water.

Neem has a long history of use in Ayurveda.  Neem is a large evergreen tree in the mahogany family, and it grows naturally in India and Sri Lanka.  It has small, white flowers and a smooth yellow-green fruit.  In India, Neem is known as “the village pharmacy” because all parts of the tree have beneficial uses.  Neem can be used to treat fever, inflammation, respiratory disease, and viruses.  Neem is especially amazing in treating many skin conditions, including psoriasis, eczema, acne, dermatitis, and many fungal conditions like athlete’s foot.  Because of its healthful properties for teeth and gun tissue, Neem is also used for oral hygiene.  Neem is best known for promoting radiant skin, and healthy hair and nails.

In Ayurveda, weight management is individual, and a lot of its depends on your dosha.  Even Vatas, who are normally thin and lanky, may have problems with weight gain.  For Vata types, weight gain may be because of a metabolism change, or because they are mentally stressed.  Under stress, Vatas often eat irregularly, which disturbs the digestion.  So for Vatas, routine is crucial.  Vatas need to eat warm, cooked meals at a regular time each day, and make sure they get enough sleep.  They need to eat in a relaxed, calming atmosphere and not be rushed.

Pittas have problems with weight gain when they don’t eat regularly.  They have a lot of fire in their system, and that fire needs something to cook.   If it doesn’t, then their metabolism slows down and toxins build up.  It is important that Pitta types not skip breakfast.  Hyperacidity is also an issue with Pittas, so they need to avoid both sour and spicy foods.    Favor cooling foods and spices.

Kaphas are naturally prone to weight gain, and usually this stems from a slow metabolism.  So Kaphas need to start with balancing the metabolism, increasing the ability to digest sugars and carbs, and getting on a Kapha diet and lifestyle routine.  One way to boost metabolism is by adding some of the fire element into both food and lifestyle.  Use spices that are pungent, such as pepper, ginger, and turmeric.  Favor both bitter and astringent tastes, like leafy green veggies, beans, broccoli and sprouts.  Make sure vegetables are cooked and warm, as raw vegetables are hard to digest.  Quinoa and Basmati rice are both good grains for balancing Kapha because they have a drying quality to them.  Sipping warm water throughout the day (allow water to boil, then cool before drinking) also helps to add fire to the body.  Avoid heavy, cold, and fried foods.  Exercise vigorously on a regular basis.

Ayurveda sees cooking as an important part of the whole digestion and nutrition process.  Anyone can cook ayurvedically, we just need to follow a few simple guidelines.  The taste that accompanies food gives information to the body, and every taste has a specific effect.  A balanced meal in Ayurveda contains each of the six tastes: sweet, sour, salty, bitter, pungent, and astringent.  Because fresh foods provide the maximum amount of energy, Ayurveda recommends that we use fresh foods while cooking.  Avoid eating leftovers, and frozen or processed foods whenever possible, as they lack vital energy and are more difficult to digest.  Vegetables are more efficiently digested and assimilated when they are cooked, so Ayurvedic cooking principles advise that we cook our veggies rather than eating them raw.  The environment comes into play when cooking, too.  To help our bodies acclimate and stay in balance, Ayurveda recommends that we seasonally favor dosha balancing foods in each of the three seasons, Vata, Pitta, and Kapha.  And cook with love in your heart, so that positive emotions infuse your meals.

In the Northern Hemisphere, we’re into Kapha season now.  One of the issues that comes with this time of year is allergies; spring fever, hay fever, whatever you want to call it, many of us will be sniffling and sneezing with the pollen and moisture in the air.  Ayurveda offers us some tips to help balance this excessive Kapha and counteract the seasonal distress:

-Choose warm beverages, like ginger tea and apple cider.  Avoid cold drinks and cold foods.

-Favor dry, light and warm foods.

-Avoid heavy foods, fried foods, and instead choose foods that are baked, broiled or grilled.

-Add warming spices to your foods, like ginger, garlic, cloves, cinnamon, and pepper.

-Keep warm.

-Exercise daily, work up a sweat.

-Practice Yogic Breathing, or Pranayama.

-Use a Neti pot to keep sinuses clear.