In Fall the air element is dominant. In Ayurveda we call this the Vata time of year. Imagine a windy Autumn day. The air is dry, cool and moving. Vata, like the wind, cannot be sensed directly. Its expression is more subtle. We experience Vata by the way it colors our physical, mental and emotional experience. As these qualities in nature increase during the fall and winter seasons these qualities in our nature increase as well.
Ayurveda is beginning to blossom in the West because of its practical approach to self care. At it's foundation, Ayurveda is logical, accessible and truly holistic. With a few basic concepts we are able to maintain and restore balance physically, mentally and emotionally.
In the ancient Ayurvedic texts we are reminded that 'like increases like and opposites balance.'
This is such an exquisitely simple tool for understanding how to cultivate harmony in our lives.
Vata is responsible for all movement in the body. This includes breathing, sensory functions, elimination and all motor skills. In the mind it governs creativity, clarity of thought, flexibility, feelings of joy and enthusiasm. When out of balance Vata manifests as fear, anxiety, fatigue, constipation, dry skin, insomnia, absent mindedness ('air- head') and an intolerance to cold.
General Guidelines for Balancing Vata:
* Follow a regular daily routine
*Keep calm, meditate, listen to calming music, breathe, relax
*Keep warm, avoid extreme cold. Take warm showers and baths
*Do gentle exercises like yoga, tai chi, take walks, swim
*Massage the body daily with warm sesame oil
*Go to bed early, rest when tired, take naps
*Follow creative and artistic passions
Diet:
Foods that are in season such as root vegetables and winter squash will help nourish and balance the body. Try carrots, beets, sweet potatoes, pumpkin, acorn, butternut, delicata and buttercup squashes. These have the qualities of sweet, heavy, smooth, dense and moist and are most balancing for vata. Casseroles, soups and stews are easily digested and can be very nourishing for vata, warming the body from the inside out.
*Eat warm, nourishing, fresh cooked foods and warming spices
*Favor foods with sweet, sour and salty tastes.
*Limit foods with bitter, pungent and astringent tastes
*Eat warming spices like ginger, cumin, coriander, cardamom, black pepper, and cinnamon
*Incorporate ghee, sesame oil and other healthful oils in the diet
* Eat at routine times each day, having lunch be the largest meal. * Avoid ice cold drinks, particularly taken with meals or immediately after
* Limit raw, cold foods such as salads and raw vegetables
* Minimize caffeinated beverages and other stimulants
Try Spiced Oatmeal For Breakfast :
In a medium saucepan over low heat, heat 1 Tbsp Ghee (clarified butter) with 1 tsp cinnamon, 1/4 teaspoon cardamom, 1/4 tsp ginger and a dash of nutmeg and clove just until the scent is released from the spices.
Add 2 cups water, 1/4 teaspoon salt and 1/4 cup raisins or 1/4 cup chopped prunes and bring to a boil.
Stir in 1 cup organic rolled oats.
Let the cereal come to a boil again and then reduce the heat to low and simmer until it reaches a smooth creamy consistency.
Serve with maple syrup or agave as a sweetener.
For sweeteners, never heat honey, it creates a toxic effect in the body.
Avoid molasses as it is a cause of imbalance.
Options: Add raw nuts or seeds, best if soaked overnight to make them more digestible
Before Bed:
Have warm milk spiced with a pinch of ginger, cinnamon, cardamom and nutmeg to calm the nerves and promote a restful sleep
Your Yoga Practice:
Focus on the breath keeping it deep, slow and rhythmic
Emphasize the inhalation
Practice asanas that are grounding, stabilizing and strengthening to pacify Vata:
Standing poses like Virabhadasana 1and 3 (Warrior 1and 3),Vrksasana (Tree Pose), and Utkatasana(chair pose) practiced with an awareness of the feet on the ground and the strength and weight of the leg muscles and bones.
Calming poses like balasana (child pose), savasana (corpse pose), uttanasana (forward bend), and pashchimottanasana (full forward bend) calm the nervous system.
May All Beings Everywhere Be Happy, Peaceful and Free
लोकः समासतः सुकिनोह भवन्तु
Cleansing Kitchari Recipe:
In Ayurveda, things that we ingest are divided into three categories poison, medicine and neutral. Poison is defined as anything that hinders digestion. Medicine is considered to be anything that we ingest that aids the digestive process. Neutral is anything we ingest that gives support and nourishment without either aiding or hindering the digestive process.
Kitchari is a unique because it falls under both the neutral and medicinal categories. It not only provides nourishment for the body, but, due to its spice combination, also benefits digestion. This makes kitchari an ideal food of choice during times of stress on the body, such as during an illness, periods of overwork or change of seasons. It is also an especially good food to use while on a mono-diet as part of an internal cleansing regime.
- 1 cup Basmati Rice (soak at least 15 minutes in warm water , can be soaked overnight )
- 2 cups Mung Dal (soak at least 15 minutes in warm water , can be soaked overnight )
- 7 cups (approx.) Water
- pinch of Salt (Real Salt, Himalayan Sea Salt, Celtic Sea Salt, or any other good quality salt)
- 2 Tbsp Ghee (Clarified Butter)
- 3 tsp Mustard Seeds
- 2 tsp Cumin Seeds or Powder
- 2 tsp Turmeric Powder
- 2 tsp Coriander Powder
- 1 pinch Asafoetida (Hing)
Preparation:
Carefully pick over rice and dal to remove any stones.
Wash each separately in at least 2 changes of water.
Sauté the seeds in the ghee until they pop. Then add the other spices. Add the mung dal, rice and salt. Sauté for 1 or 2 minutes. Add boiling water, bring to boil, then simmer for 30 minutes or until the dal is about 2/3 cooked.
Serve with grated ginger, a squeeze of lime,chopped cilantro, salt & pepper to taste.
Stay Cool This Summer
Ayurveda, the ancient holistic healing modality from India, is based on the five element theory. The foundation for the entire cosmos is seen as an interplay of the energies of Ether, Air, Fire, Water and Earth. All organic and non organic substances are made up of some combination of these five elements. The body's constitution, referred to in Ayurveda as one's 'dosha', is an individual's inherent physical and mental nature. Each persons constitution is a unique combination of the five elements, with some elements more predominant than others.
Summer is dominated by the fire element, related to the Pitta dosha. Pitta translates as 'that which cooks' and is associated with the body's metabolic system and the energy of transformation. Pitta governs our intelligence, discernment, courage, willpower & joy. When out of balance it arouses anger, jealousy, impatience and hatred. It manifests in the body as infections, inflammation, fever, heartburn, acidity, skin disorders and intolerance to heat.
During the summer months the body has a tendency to get overheated.
Ayurveda provides us with simple & effective practices for keeping the fire stoked without letting blaze out of control.
General guidelines for keeping cool & balancing Pitta:
- Emphasize foods that are cool, dry and heavy
- Eat cooling herbs & spices like fennel, mint, coriander, cilantro, turmeric and dill
- Avoid heating spices like cayenne, garlic, horseradish, chilies, basil and black pepper
- Emphasize sweet, bitter and astringent tastes.
- Limit salty, pungent and sour foods
- Avoid caffeine, alcohol and refined sugar
- Spend time in cool peaceful environments. Enjoy time in nature, moonlit walks, go for a swim
- Massage body with cooling oils, like coconut & safflower oil
- Laugh, play, relax & unwind and take time to enjoy life!
What’s for Dinner?
Simply Sautéed Greens
- 1 Bunch: Young Fresh Kale,Collards,Chard, Spinach,Dandelion Greens, stemmed, ribbed and shredded into very thin strips
- 1 tsp Cumin Seeds
- 1/2 tsp Ground Turmeric
- 2 tsp Coriander Powder
- 1 -2 Tbsp Ghee (Clarified Butter) or Coconut Oil
Steam greens for approximately 10 minutes. Heat ghee or coconut oil with 3 Tbsp water in a pan until clear, add the turmeric, coriander and cumin seeds and stir briefly to release aroma.
Add the greens and salt, and sauté for 2-3 minutes until flavors are blended.
Keep Your Cool with Yoga
During the summer your yoga practice ought to be moderate. You can still challenge yourself in your practice however, your practice should ultimately be relaxing and not overly heating. Twists, seated poses, sidebends, inversions and a nice long Savasana (corpse pose) at the end of your practice will help you stay in balance during the warm days of summer.
Yin Yoga
Yin Yoga strengthens, lubricates and heals the joints. A Yin practice increases mobility and bathes one’s body with vital energy, known as prana or chi. In a Yin practice we evoke our lunar nature with long slow holds, releasing connective tissue and enhancing energy flow and distribution. It is an ideal practice during the warm summer months as the poses allow us to relax and cool the body and the mind.
In a Yin practice first come into the pose, establish a comfortable edge where the muscles are unengaged, however are still stretched, commit to stillness (no fidgeting!) for 3-5 minutes.
Lying Butterfly Pose
Lie on your back and take a moment to feel the weight of your body supported by the earth. Bend the knees and bring the soles of the feet together. Let the knees drop out to the side so that the legs form a diamond shape. Rest back on the elbows with your hands stacked on top of each other on your abdomen. You can also create more of a backbend by lying on a bolster or pillows. You can also place pillows under the thighs for additional support. Focus on breath & sensation and allow the body to slowly unravel..marinate 3-5 minutes.
Join me for a Yin/Yang Yoga Practice every Monday night, 6-7:30
at 7th Heaven Yoga Studio in Berkeley, www.7thheavenyoga.com
Experience this unique style of yoga that combines the active Yang aspect of our nature with our more receptive Yin qualities, creating a deep, integrated practice.
Utilizing the tools of asana (postures), pranayama (breath control), and mindfulness, Yin/Yang Yoga is an enlivening and relaxing journey toward wholeness.
