Why Study Ayurveda?

This article is the first in a series leading us into the Ayurveda Immersion at Yoga Center of Columbia beginning in January.

The word Ayurveda means the knowledge of life.  Ayur means life or vital power, and Veda means knowledge or science.  It offers a way of approaching life that encourages good health and well-being.  I think of it as a handbook for living well.  Ayurveda is considered a sister-practice of yoga because they both developed around the same time, several thousand years ago, in the same place, India.  Yoga and other meditative practices are a part of Ayurveda, and there is so much more.

So, how does it work?  In Ayurveda, one tries to align oneself with the rhythms of nature, and nature consists of five basic elements: earth, water, fire, air, and space.  These elements are the stuff of the universe and therefore are within our own bodies as well as in animals, plants, and everything we experience in life.  Our senses perceive these elements in different forms, we smell the earth, we taste with liquids, we feel warmth, we see color, and we hear vibration.  Ayurveda wants to find balance in all that we perceive, think, and do.

If all things are made of these five elements, then so are our bodies.  Earth represents the density of our bones, and any physical tangible part of us that we can see, touch, and smell.  Water is in the fluids of our bodies, blood, lymph, saliva, sexual fluid, gastric juices.  Fire is found in body heat, and in the act of processing and digestion.  Gastric juices are fluid but they also contain acids which are a type of fire that help us digest food.  There are many types of fire, called agni, within the body, and each one is responsible for some type of processing or transformation.  Think: once we take in some kind of sensory information, then we have to make sense of it, the making sense is the processing.  Of course we breathe air and it provides vital life force for us to live — one can go weeks without food, days without water, but only minutes without air.  And space is more ephemeral, it is more difficult to recognize, but space exists, and if we did not have space we would not be here.

In our bodies, these five elements dance together in different ways and each of us has one or two predominant elements that provide our constitutional make-up.  There are three main constitutions that arise and they may combine in seven different ways to describe one’s particular essence and predilections.  The three main constitutions are known as doshas.  Dosha literally translates as “that which darkens,” or even “defect,” but this is referring specifically to the qualifying of the infinite, universal stuff that according to yoga is our True Nature.  So, we all come from this infinite, expansive, universal consciousness, but Consciousness, or Light, chooses to embody, and it does so through the elements, appearing in the manifest world by way of the doshas, that which darkens the Infinite Light, so to speak.  Here they are:

Kapha (kahp’-ha) – predominantly water and earth; kapha is nourishing, soft, related to the emotion of love, and a kapha person is someone you want to hug; some of its qualities include heaviness, coldness, tenderness, and slowness

Pitta (pit’-ta) – predominantly fire and water; pitta is a driving force that makes us competitive and compels us to do more, a pitta person gets things done; pitta metabolizes, and some of its qualities include hotness, moistness, sharpness, and of a spreading nature

Vata (vah’-tah) – predominantly air and space elements; vata is highly mobile, all movement in the body is because of vata, creativity is associated with this dosha; some of its qualities include dryness, lightness, coldness, and volatility

There are also subtle essences of these doshas.  When a person is in balance, a more subtle form of these qualities or doshas arise, and that is typically when one feels healthy, vital, and connected to others in community.  Stay tuned for another blog post on the subtle essences.

Life is centrifugal – as we live and grow, things tend to expand and change, nothing stays the same.  We gain more life experiences and therefore (hopefully) we gain wisdom.  Inevitably, life circumstances will pull us out of balance.  Ayurveda looks at the five elements and how they are found in nature and offers ways to maintain balance within your own constitution.  One of the ways it does this is by identifying six tastes.  I will list them here:

Sweet – made of earth and water; builds bodily tissues; examples include of course sugar and honey, but sweet taste is also found in butter, cream, grains like wheat and rice, some beans and fruits like mangos or bananas

Salty – made of water and fire; builds bodily tissues; examples will include salt itself, sea salt, rock salt, and also sea vegetables like seaweed and kelp; foods like nuts, chips, and pickles have plenty of salt added to them also

Sour – made of earth and fire; builds bodily tissues; sour taste is found in citrus fruits like lemon and lime; sour milk products like yogurt, cheese, and sour cream; and fermented foods like sauerkraut, vinegar, wine, and soy sauce

Bitter – made of air and space; depletes bodily tissues; examples of foods with bitter taste are leafy green vegetables like kale, spinach, and cabbage; herbs and spices like turmeric, fenugreek, and dandelion root; and coffee

Pungent – made of air and fire; depletes bodily tissues; pungent taste makes food spicy — garlic, onion, and chili peppers for example and also spices like black pepper, ginger, and cumin

Astringent – made of earth and air; depletes bodily tissues; this taste is more difficult to discern, but think of kidney, black, or navy beans, or lentils; vegetables like artichoke, broccoli, cauliflower, and turnips; and grains like rye or quinoa

So the principle in Ayurveda is that “Like increases like and opposites balance each other.”  When you have too much fire element within you, which might manifest as heartburn, then back off of the fiery tastes.  Eat more cooling foods like sweet juicy melon or leafy green vegetables.  If you feel too ungrounded or your mind is spacey or racing, eat more root vegetables.  This is an over-simplification but the examples do hold.

We can work with foods, herbs, and spices in Ayurveda to restore balance, but there are other daily practices that also help to bring equanimity too.  In my upcoming Ayurveda Immersion, co-taught with Debbie Martin at the Yoga Center of Columbia, we will go into more detail on many of these practices.  The Immersion is a great way to learn in community with others; the conversations will be interesting and stimulating, and the community support will help you to change unwanted habits for the better.  If you would like to learn more, I hope you will join us!

Refreshing Summertime Cooler

During summer, the sun is at its highest, the days are long, the air is hot and humid (in our area).  We can love this time for the outdoor opportunities to enjoy the beauty of nature, but it may also lead us to overheat.  Ayurveda, yoga’s sister practice, offers tips to keep cool.  

Wear light, comfortable clothing, do not go out in direct sun in midday, or if you do, wear a hat to cover your head and shade your eyes, enjoy activities involving water — swimming, paddle boarding, kayaking — and try this yummy lassi!  Lassi is a yogurt-drink inspired by Indian cooking.  Yogurt has beneficial enzymes to aid your digestion, keep you cool, and it pairs well with so many flavors.  This recipe is a summertime crowd pleaser.

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Mint and Cinnamon Lassi
5 cups filtered water
1 cup organic plain yogurt
¾ cup raw organic sugar or sucanat
40 fresh mint leaves
1 ½ teaspoons ground cinnamon

Put the water, yogurt, sugar, mint leaves, and cinnamon in a blender and blend until frothy. Pour into tall glasses and garnish each serving with a dusting of cinnamon powder.
(From Eat, Taste, Heal)
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Pitta is the ayurvedic constitution made from the elements fire and secondarily water. Summer is the fiery time of year, and 10am – 2pm is the fiery time of day. When we get overheated, we might experience that as heartburn, red eyes, skin rashes, irritability or anger. If any of these symptoms are occurring for you, consider sipping this Mint and Cinnamon Lassi, or even taking a cool bath with several drops of rose essential oil.

In ayurveda, the principle is that opposites balance each other. If there is too much fire, apply something cooling and soothing. In that way, heat dissipates and you will find less discomfort during the hot, dog days. If you would like a consultation regarding your constitution and appropriate habits to keep you in balance, please contact me!

Morning Sadhana

My name is Kelly. I am 45 years old.Positive Vibes

That is a difficult thing for me to say. I am not ashamed to be 45. In fact, I feel a little bit of wonder that I’ve made it this far and that the things I did in my 20s feel like another lifetime away from me now. But still a lifetime to love and learn from those friends whom I may not see anymore. Southwest Virginia is a long way from Washington DC, let me tell you.

My spiritual name is Kalpana Devi, the “goddess of creative imagination.” And I do not feel 45.

Nobody calls me by that name anymore, but it was given to me by one of my first meditation teachers. Another friend whom I do not see anymore, but I hear she is happy and healthy and with family in her home country of Norway.

Sometimes I feel much older than 45, like when mysterious aches or pains arise in my body of which I may or may not know the origin. In my mind though, I pretty much always feel younger, like when a ray of sunshine breaks through the clouds and I want to go out and turn cartwheels in the yard. Coincidentally it has been raining for something like 17 out of 20 days this month.

In the present, my body is going through changes and has been for a few years now if I am being honest (which I am), and some days it really affects my mind too. Some days my mind indulges in that downward spiral of I am not worthy or I am not good enough, and I wonder where those thoughts are coming from. A lifetime of meditation and yoga practice has made me self-aware enough to recognize that I am more than my thoughts, and it has given me techniques to overcome that negativity. But due to these changes in my body and emotion, I am now more than ever so grateful for having the foundation of these practices.

Many people refer to it as simply “yoga.” However, these practices are so much deeper than the physical postures. A better term is really sadhana. Sadhana literally means practice and one who practices is a sadhaka. This means not just yoga postures, but the breath work, contemplation, meditation, concentration, and even daily routines that a sadhaka maintains, like taking food, waking and sleeping, the list goes on. When yoga is in your blood, that desire for relationship with the higher self is continuous –no longer a seeker, but really existing in seeing. I left the “k” out of “seek” on purpose.

Doesn’t mean daily life challenges disappear. In fact, due to being 45 as stated above, there many times seem to be more challenges physically, more mental stresses and stressors, more ways to have to be serious rather than light-hearted. Then, it all comes back to the practices. A few months ago, I set a conscious intention to do more yoga. Yoga Teacher, heal thyself, I said. And whatdoyouknow these practices, this sadhana actually works! Physically I am feeling stronger and there are less of those negative-spirally thoughts floating around in my head. Once in a while, I actually feel spontaneous joy. And this even happens while I’m “working” teaching classes. Some might say it is because I am teaching classes. My students are really the best, I am so proud of them for the attention they bring to their practice every week. That is something that makes me truly happy.

So, I thought I would let you in on my morning practice routine involving both yogic and ayurvedic habits. When I wake up, bathroom calls. Brush my teeth, scrape my tongue. Then I go in and sit for meditation, 30 minutes or more if I have time. I subscribe to what the Chopra Center calls RPM: rise, pee, meditate.

Next, two mugs of warm-to-hot water with 1/8 t of turmeric, a few shakes of black pepper, and a squeeze of lime in the first one. Then, yoga! At least 30 minutes of yoga, but if I only have 5 minutes, I still do 5 minutes worth. When I jump in the shower, I start with oil pulling with coconut oil, which is a mouth gargle instead of mouthwash, so for that 10-20 minutes it takes, I’m in the shower and not talking to anyone anyway. If I have time, dry brushing before showering stimulates the lymphatic system and makes my skin feel good. Moisturizing with a fine sheen of sesame oil afterward keeps my skin soft.

That may sound like a lot, but most items take only a few seconds. I would make meditation and yoga a little longer than that however. Due to being 45, this routine has become extra-special-important and I really miss it when it’s not there. Set an intention to take care of yourself.

What do you know, yoga actually works.

The Depth of Great Taste

Veggie KormaLast night we just finished season 4 of Mad Men. SPOILER ALERT! It ends with Don Draper getting engaged to his secretary and he has to break up with Dr. Faye. Dr. Faye is quite distraught on the phone with him and her comment to Don was to make sure that the secretary knows that he only likes the beginnings of things. Yes, we are playing catch up on episodes, but thank you very much Netflix.

Who doesn’t like the beginnings of things? Springtime, learning about the other person in a new relationship, your first stand-up paddleboard yoga class. The promise of adventure awaits. It’s like that with food too… the first thing you notice is how it tastes. Smell and presentation play an important role as does the setting in which you eat. Have you noticed when you eat in a relaxed setting, everything just tastes better? When you are comfortable, not in a rush, and food looks, smells, and tastes delicious, your digestion is much better too.

In my last post we discussed the beginnings of digestion — taste. The sat rasa, the concept of six tastes, is an important component of Ayurveda and is helpful in encouraging good digestion too. But if we only care about beginnings, that is superficial and not sustainable over the long term. Food has a taste, but as it moves through your system, it also has a virya, potent energy, and a vipaka, post-digestive effect. Both are important components to good health.

Virya
SUP headstand
Virya means energy, strength, potency, or power. After food is chewed well and swallowed, it moves to your stomach and small intestine. What does the energy from the food feel like in your body then? Generally, it can be described using pairs of opposites, in particular hot-cold, heavy-light, oily-dry, and soft-sharp. Regarding virya, hot and cold will be the dominant pair. You may have a tangible experience or even intuitively be able to guess what sort of effect certain foods will have inside you. For example, sweet foods generally have a cooling quality which would pacify pitta dosha but perhaps aggravate kapha dosha. Pungent foods generally have a heating energy that can improve digestive fire if that happens to be only smoldering inside you.

There are exceptions to these. Honey and molasses are sweet, but they both have a heating effect. Raw sugar, maple syrup, or brown rice syrup are cooling sweeteners. Limes are sour and sour taste is usually heating, but limes have a cooling energy to them.

A normal amount of food with a heating virya generally promotes metabolic activity, therefore it increases your metabolism and body temperature, enhances circulation, and can promote strong agni and digestion. Too much heating virya can cause “burn-out” or even acid indigestion, hypoglycemia, and inflammation.

A normal amount of food with a cooling virya usually stimulates anabolic activity, meaning growth or in ayurvedic terms it will build bodily tissue. It will slow agni or digestion, relieve burning, irritation, and inflammation, and decrease body temperature. Too much of the cooling virya can cause abnormal growth, dull digestive fire, poor digestion and malabsorption and ultimately increase ama.

Vipaka
As food moves into the colon, rasa continues to unfold with a post-digestive effect. Vipaka is what brings rasa to its conclusion. Either the nutrients and other components of food are absorbed in the system or they are excreted, and this is how we tell what effect the vipaka has on a body. Ayurveda uses three of the six tastes to describe the post digestive effect: sweet, sour, and pungent. Generally sweet and salty rasas have a sweet vipaka, sour rasa has sour vipaka, and pungent, bitter, and astringent rasas have pungent vipaka.

Sweet vipaka promotes tissue growth and anabolic functions of the body, so it can be said that sweet vipaka has a building function and increases kapha. It also aids in proper elimination through feces, urine, and sweat.

Sour vipaka promotes metabolic function and therefore increases pitta. It can create acidic pH in bodily secretions and has a reducing quality on tissues in the body. This one can cause loose stools if there is too much heat.

Pungent vipaka increases catabolic activity in the body. What you say? I had to look it up — catabolic activity encourages the breakdown of complex molecules into simpler ones and often creates energy during the process. Pungent vipaka increases vata dosha, which is the energetic, mobile, creative quality in the body. In excess, this one can cause constipation.

Conclusion
So ultimately, we are looking for what can maintain healthy balance of all the functions within the human body ecosystem. We want to enjoy the beginnings of our food — does it look, taste, and smell appetizing? But it doesn’t end there. How does food feel once it enters your stomach? If it causes gas, bloating, indigestion, or other discomfort, there may be some imbalance in its virya, perhaps due to improper food combining. That’s a whole ‘nother post. And what about the end result of rasa — vipaka? Does the food you eat help you maintain a healthy weight and provide enough energy for you to carry out your daily activities? If so congratulations to you, that is no easy task in this fast-food culture.

Meanwhile, can Don Draper dig beneath the surface of a relationship to make this marriage last? It takes more than an exciting beginning to maintain something lasting. (Don’t tell me… we start season 5 tonight!)

Next up: Mantra Wisdom.
Return to: Balanced Diet = Balanced Taste.

Balanced Diet = Balanced Tastes

Photo by Kathryn Andrews
Photo by Kathryn Andrews
Good morning. Last week I mentioned the tenth suggestion for fascial fitness is to keep active and eat a balanced diet. Seems like there are so many theories out there on how to eat well and maintain proper weight. Despite the fact that I love numbers, I abhor counting calories, and so the Ayurvedic approach to eating well is much more appealing to me.

A balanced diet according to Ayurveda has much nuance based on your own personal constitution, but a good starting point is knowing about the Sat Rasa, the six tastes.

“Our tastebuds do much more than simply identify tastes; they unlock the nutritive value of foods and provide the initial spark to the entire digestive process.” [Eat, Taste, Heal, Thomas Yarema et al, p.43] As they say in Ayurveda, you are what you digest.

The starting point of the six tastes is the Ayurvedic paradigm of the world being composed of five basic elements — earth, water, fire, air, and space. Each taste is a combination of two of these five and therefore have corresponding qualities to match:

1. Sweet – earth and water; heavy, moist, cooling
2. Sour – earth and fire; light, moist, heating
3. Salty – water and fire; heavy, moist, heating
4. Pungent – air and fire; light, dry, heating
5. Bitter – space and air; light, dry, cooling
6. Astringent – air and earth; heavy, dry, cooling

To be completely satisfied, one should include all six tastes during every meal. Practically speaking, for me personally this is often a challenge, so I make myself content attempting to get all six tastes in any particular day. Some days are better than others, and some tastes are easier to come by then others.

Sweet is the first, and the most abundant. This does not mean simply sugar. Other “sweet” foods are most grains like wheat and rice, milk, butter, and cream, some beans like limas, sweet fruits, and some vegetables like carrots, sweet potatoes, and beets.

Sour foods include citrus fruits like lemon, lime and grapefruit, yogurt, cheeses, sour cream, and fermented products like wine, vinegar, sauerkraut, and soy sauce.

Salty foods might be more obvious, anything that you add salt to, like nuts, chips, or pickles, sea vegetables like kelp or nori, and even celery is considered salty. (Sometimes the taste is very subtle.)

These three tastes are considered building tastes. If you eat a lot of them, you will build tissue in your body — all kinds of tissue, including muscle and fat.

The second set of three tastes are considered reducing tastes. If you eat more of these, there is a cleansing effect that helps your body reduce stored energy, generally in the form of adipose tissue.

Pungent foods are spicy, think chili peppers, garlic, onions, and spices themselves, black pepper, ginger, cumin.

Bitter foods include leafy green veggies such as spinach, kale, green cabbage, chard, zucchini, eggplant, as well as turmeric, fenugreek, and dandelion roots and leaves. Cate Stillman of yogahealer.com says that wild foods like dandelion are superfoods that can replace long lost minerals from your body and also detox your liver, blood, and fat.

Astringent foods generally are harder to name because astringent taste is harder to identify. You know how after you eat cranberries or pomegranates your mouth tends to pucker a little and feel dry? That helps to identify astringent taste. Other examples would be certain beans again like lentils and chickpeas, and also pears, dried fruits, broccoli, cauliflower, artichoke, asparagus, turnip, rye, buckwheat, quinoa, coffee and tea.

Many foods are a combination of tastes. I’m thinking of coffee here, it is astringent but it is also bitter. Beans are sweet and astringent. Oranges are sour and sweet.

Photo by Kathryn Andrews
Photo by Kathryn Andrews
The authors of Eat, Taste, Heal tell us, “Food speaks to us directly through taste. A juicy pear may call out to us with a gentle message of delight, while the flaming chili pepper cries out in warning. As we tune into the tastes naturally desired by the body, we tap into the body’s innate wisdom regarding food and nutrition.” [p.43]

Yoga practice including asana and meditation helps one tune in to the wisdom of the body. This takes time and dedication, but it is possible to attune yourself to your health needs. When you slow down and listen to your body, appetite and cravings mellow to the point where they do not dominate your life and you can make proper choices based on desire rather than denying yourself the pleasure of taste.

“If you observe no other guidelines, at least do not eat too fast or too often.” [Prakriti, Robert Svoboda, p.87] They say your stomach should be full with 1/2 food, 1/4 water, and 1/4 air. Slow down and TASTE your food.

Next up: The Depth of Great Taste.
Return to Fascianation: CTF V.

Fascianation: CTF V

Welcome to the fifth and final installment of the 10 Steps to Fascial Fitness. Special thanks to Tom Myers, author of Anatomy Trains.

7. Gentle Perseverance A: You can go far when you go consciously.

This is perfect for yoga practitioners. Work and family commitments often cause one to rush without thinking from one activity to the next. A week, a month, a year, moves rapidly by when one is continually over-scheduled. If you move quickly and without thinking in yoga, you may find some benefit, but when you slow things down in order to really get to know the sensation within a posture, that is when your connective tissue becomes your friend, and your yoga experience truly blossoms.

Think of Virabhadrasana II for example. When you take the outer form of the pose, it helps to build strength in your ankles, feet, legs, and hips, while you experience a greater sense of lift and lengthening in the spine and openness of the upper body in general. If you linger in the pose, yes, your muscles will feel more intensity, but your awareness will sink deeper. You notice a certain grounding stability through the lower body that leads to a sense of spaciousness around your heart. It is a warrior pose, the yogi is battling lethargy or fatigue (among other things perhaps), in order to access her own birthright — consciousness and freedom and happiness. Linger further and the breath opens up in a way that allows you to reap the benefits of clarity in the pranic channels called nadi. This is much more fun when felt — it’s the hit you get when you reach the sweet spot in a pose. (akin to Runner’s high, perhaps?)

Photo by Erik Dunham
Photo by Erik Dunham
Especially in more challenging postures like eka pada rajakapotasana, slowing your movements down to be fully aware in each moment will help tremendously in allowing you to deepen your experience.

A note about coming out of a pose: most injury in yoga occurs when releasing a posture. This is often because the yogi figures the work is done, I can let go without thinking. But the moment you let go of conscious movement is the moment you become most vulnerable. A posture is not complete until you safely dismount, to use a gymnastics term. As one of my teachers used to say, it is not about how far you go… it is about how you go far.

8. Gentle perseverance B: Think long-term progress. The tortoise wins the race.

In very real physical terms, muscles can reshape in a matter of weeks. It takes six to 24 months for fascia to reshape. Patience and perseverance will be helpful, and necessary.

Our culture has trained us to want things right now, when we want them. If something is wrong, you can usually buy something to make it better — or better yet, take a pill for what ails you. But these are short-term fixes that often only treat symptoms and not the cause. It takes patience and perseverance to address an issue at its core. And, if you don’t treat the underlying cause of the issue, whether physical or psychological, it will keep recurring until you do. You can count on that.

In considering long term progress, the first step to me is to recognize that you are already perfect just the way you are. You are how you are because of all of the things that have happened to lead you to this point. Perfect. Nobody else is exactly like you. The yogis have a term for that, purna, which means fullness and it also means perfection. This to me means that if you are experiencing life to the fullest, if you are doing your best, then everything is already perfect. Your job then becomes to reveal more and more of your self. Just do your best. What a concept, huh?

There is no need to rush. The hare ran and ran and got tired and burnt out. Set an intention to live fully as you are and simply allow things to unfold. Do your yoga practice and “all is coming.” Thank you Shri K. Pattabhi Jois.

And finally,
10. Move it or lose it. Be active and eat a good diet.

The human body is a marvelous machine. It is a conduit for vital energy. If we continuously sit still, joints get creaky and stiff, you know how it is. Your body is meant to move. Walking, dancing, riding a bike, playing sports, practicing yoga… whatever it may be for you, movement lubricates the joints and the connective tissue. Your heart pumps blood throughout your body so cells and tissues can be nourished, but what moves the water through the fascia? Movement. What allows lymph to circulate to improve your immunity? Movement. What keeps muscles supple and strong? Movement. What feels good when we do it? Movement.

Are you sensing a theme here?

Eating a good diet is a more complicated matter. There are many theories on how to eat. Ayurveda has lots of good suggestions for the proper diet for your dosha, or body constitution. I think that will be the next blog post. For now, let’s stick with plenty of fresh, preferably local, fruits and vegetables, rice and other whole grains, and legumes. Take less dairy, and even less still of meat and processed foods.

See you on the mat!

Next Up: Balanced Diet = Balanced Tastes.
Return to: Fascianation: CTF IV.

Fascianation: CTF IV

Snelson Tensegrity sculpture7. You are unique. Respect your body.

In many ways we humans are the same, but in many ways we humans are completely individual. The one-size-fits-all prescription for health and wellness is just not possible. You are fully in control of your own self, and more than that, your body has an innate wisdom that you would do well to listen to. I often witness how people, my students, my family, myself included, unconsciously act as if we have no control over our actions. A shift in perspective is sorely needed.

Expansive consciousness is the source of being. There is an underlying pattern in all things and we are all subject to that rhythm, that pulsation. Animals and plants in nature have no choice but to follow this underlying structure. But lucky us, we humans have the ability to choose whether we want to align with nature or whether we want to completely and rebelliously strike out on our own.

I like to think balance is the key, asserting your own freedom, but knowing why you make that choice. Maintaining that balance is a big part of yoga practice, the more you practice, the more you understand yourself — who you are and why you do what you do. Choices are no longer unconscious.

So, regarding fascia, Tom Myers explains physiological differences based on the “Viking” or the “temple dancer” models. A Viking comes from a northern climate, is relatively strong, with thicker skin and a hearty, tougher constitution. A temple dancer hails from a southern warmer climate and is more lithe and flexible. In this scenario, very broadly speaking, Vikings would do exercise that helps them become more limber and temple dancers would do exercise to help them become stronger.

Ayurveda is more specific in its description of different body types. There are three main categories, called dosha, in which human bodies can be described. These dosha develop out of the five elements – earth, water, fire, air, and space. I will list them here:

Vata Dosha
Consisting of air and space elements, a Vata person has a relatively slender build, loses weight easily and has trouble gaining weight. Her energy level is variable and comes in short bursts, her appetite is unpredictable and her skin tends toward dryness and is darker in tone. She is a light sleeper and often has difficulty falling asleep, and she prefers weather that is warm and moist as opposed to cool and dry.

Pitta Dosha
Consisting of fire and water elements, a Pitta person has a medium build and can gain or lose weight relatively easily. Her energy and activity level is high, her appetite is strong and she eliminates well. Her skin tends toward oily and is ruddy in tone. Her sleep varies and she tends to prefer cooler weather; hot weather can cause her irritability.

Kapha Dosha
Consisting of earth and water elements, a Kapha person has a full build and has trouble losing weight. Her energy level may be slow to get going but she has plenty of long-term stamina. Digestion might be weak and she might often feel heavy after meals. Her skin is paler and will be smooth and more oily. She generally has deep, sound sleep, and she prefers hot weather over cold or damp.

Most of us are some combination of the three dosha. If you did not take the constitution quiz with the last post, you may find it here.

What does this mean for fascial fitness? If you listen to your own body, you will notice on certain days you have more or less energy, appetite, and so on. Let your exercise be guided by this awareness.

If Vata is dominant, you would want your yoga to balance those qualities, slower movements and longer holds of postures, things that build heat in the body. Practice poses that have a more grounding quality, like forward bends, hip openers and twists.

For Pitta, your yoga practice can include poses with more cooling and calming effect. Side bending and rhythmic flows will be helpful. Slow, deep breathing during postures held for a medium amount of time will encourage the calming effects of practice.

And for Kapha, let your practice be more energizing. Sun salutations and other poses that will get you moving with shorter holds are ideal. Backward bending poses can help move the water element and break up the stagnancy the earth element can cause.

Again, most of us are some combination of these body types. Generally speaking, getting up with the sunrise to meditate and exercise for at least 20 minutes – doing yoga or even walking – to get your circulation going will work wonders for the fascia. One of my yoga teachers once said, “After lunch rest a while, after dinner walk a mile.”

Balance is key in all things. Practice listening to your intuition. Do not work too hard and take time each day to be thankful for your own unique and wonder-filled gifts.

Next up: Fascianation: CTF V.
Go back to Fascianation: CTF III.

Fascianation: CTF III – Drink More Water

Photo by Erik Dunham

6. Hydrate.  Hydrate.  Hydrate.

This is an important suggestion from Tom Myers regarding Connective Tissue Fitness.  Your body mass is about 70% water, about the same percentage as the Earth’s surface.  We can live without food for a month or more, but without water, we may perish within only a few days.  Fascia is known as “organized water,” so staying hydrated is key to maintaining good health.

Ayurveda offers some suggestions on how to remain well hydrated.  Most people should drink between 5-7 cups of water each day.  You figure a cup is 8 ounces, so that is 40-56 ounces per day.  The exact amount will be different based upon your constitution, your dosha, lifestyle and physical activity, your job, and the weather.  A vata person may require 6-8 cups per day, pitta is more in the middle with 5-7, and a kapha person more like 4-5 cups per day.

Use plain water at warm or room temperature, and in fact, the hotter the better.  Drinking one to two mugs of hot water in the morning before eating breakfast will help stimulate your digestive system so that it is ready to take on food and you may eliminate well.  Hot water specifically will help build agni, the digestive fire, and remove ama, toxic sludge that can build up in the body when we do not digest properly.  Ice water or anything colder than body temperature can be a shock to the system and your body will resist digesting and absorbing it and anything else you eat while drinking the ice water.

Coffee, tea, and soft drinks do not have the same effect as water.  Coffee and tea are both diuretics, so you may end up less hydrated after drinking them.  Green tea is high in anti-oxidants so it can be helpful to your health, just drink in moderation and make sure you continue to get enough plain water as well.  Don’t even get me started on soft drinks.  Sodas contain phosphoric acid that can leach calcium from your body, and diet soft drinks are just as bad.  Fruit juice, on the other hand, in moderation can be quite refreshing.

Can you drink too much water?  Yes.  Sometimes you will hear it is good to drink more water to flush out the kidneys, but when the kidneys are already fatigued, excess water will be like drowning so it becomes even harder for them to do their job.  That water that is not absorbed will be retained in connective tissue and lead to excess weight.  If you drink too much and “drown” the kidneys, it can cause a loss of sodium and potassium and then you are more prone to muscle cramps and gas in the colon.  These conditions are due to water toxicity which will affect cell metabolism and in extreme cases can be fatal.  (Dr. Vasant Lad, Textbook of Ayurveda, Fundamental Principles, p. 141)

Photo by Erik Dunham

So how do you improve water absorption and therefore good hydration in the body?  Stick with the average 5-7 cups of fresh water per day.  If you eat raisins or other dried fruits for breakfast, soak them in water overnight before eating them.  This goes for almonds too.  Almonds are less acidic than other nuts and they are high in protein, vitamin E, calcium, and magnesium.  Soaking them overnight does double-duty because you are basically sprouting the almonds and therefore activating enzymes that will assist your absorption of nutrients in addition to absorption of extra water.  Soak your rice overnight before cooking that as well.

Soups and stews are a great way to add more water to your diet, and because the water is inherent in the food, your body is more likely to absorb it.  One pot meals such as soups and stews are also beneficial in that they are generally easier to digest so your G-I tract is not over-taxed.

One last thing when drinking your 1-2 mugs of hot water in the morning:  experiment with herbs and spices.  If you are feeling acidic, squeeze a little lemon juice in to your water to calm your stomach.  If you have had a poor appetite lately or if you feel congested, infuse a few slices of fresh ginger root in boiling water for 10-15 minutes, and then drink.  If you are feeling weaker or fatigued, add a little honey to your ginger tea.  Cardamom, cumin, and fennel seeds together in equal proportion infused in boiling water, again 10-15 minutes, has a similar beneficial effect on your digestion as the ginger.  Strain the seeds out before you drink and add some natural sweetener like honey, maple syrup, or agave, if necessary.  Cinnamon is an all-around beneficial spice, it is warming and can break up congestion as well as bring mental clarity.  For more suggestions on spices, Eat, Taste, Heal by Yarema, Rhoda, and Brannigan, is a great text with an overview of Ayurveda as well as recipes for your dosha.

So, these are some things to think about regarding proper hydration for your body.  Your fascia will reward you with greater flexibility, elasticity, and tone.

 

Next up: Fascianation: CTF IV.
Return to Fascianation: CTF II.

I Feel Crappy

There, I said it.  Out loud.  This whole week I’ve been battling a cold; first it was the sore throat, then the congestion in my head, then the body aches…  it has subsided but it is not over yet.

Fall is a beautiful season, we’ve been having wonderfully clear days and getting some much needed rain, but fall can also aggravate dryness (despite the rain) and anxiety and because of the massive fluctuations in temperature, we become much more susceptible to germs.  It is a busy time of year — as one of my teachers, Cate Stillman, said, just look at the squirrels! — and looking at my own schedule for teaching, attending class, and social obligations, I am no exception.  In the last week, all of these things conspired against me and nature abruptly said YOU NEED TO REST.

Last weekend I did not do the things I planned to do and stayed home to be quiet.  That helped because my sore throat went away and the congestion became more bearable.  But as I continued with my regular teaching schedule this week, my brain continued to be over-busy and discontent.  It occurred to me that my cold was as much mental as physical.  I went back and forth in my head about whether I should do a cleanse because I wasn’t really feeling into it this fall.  According to Ayurveda, fall is an ideal time to detox in order to let go of the excess heat that developed over the summer and to adjust on all levels, physically, mentally, emotionally, spiritually, to the coming cold and damp of wintertime.

When I began cleansing in the fall a few years back, one of the first things I noticed was that winter became more bearable to me.  I love winter when it snows!  But when it does not snow (which is just as likely as not in the metro DC area) it is depressing.  With a fall detox as part of my annual routine, I almost kind-of sort-of look forward to the longer nights and colder days as a way of nesting and hibernating.  Spring does become that much more sweet.

Meanwhile, busy mind still here.  To cleanse or not to cleanse?  That is the question.  I had lots of ambivalence as the week and my cold persisted.  Dr. Claudia Welch, Ayurvedic and Chinese medicine practitioner and author of Balance Your Hormones, Balance Your Life, says when your life gets more complicated, simplify your diet.  So finally on Thursday, it was almost out of the blue.  A lightning bolt of revelation — I know how much better I feel when the detox is done.  Somehow the mental chatter (which has been yelling at me lately) calms a bit, physically my digestion is easier and more efficient, emotionally I have a little more compassion for those around me and especially for those who regularly go without food.

It is decided.  Five days of juicing.  I’m beginning day three today.  Slowing down to taste the juice, I make myself sit and offer a mantra of thanksgiving – Brahmar panam, Brahma havir, Brahma agnau, Brahma nahutam, Brahma eva tena gantavyam, Brahma karma samadhina – The act of offering, the oblation itself is pure Consciousness, within Consciousness it is offered to the fire of Consciousness, and those who act in harmony with Consciousness merge with blissful peace.

 

My current favorite recipe for juice:

4-5 stems of kale

1 medium apple

1/2 cucumber

1 inch of ginger root

Juice it up and drink it down.

 

Next up: Sadhana

Go back to Ayurvedic Comfort Food

 

Ayurvedic Comfort Food

When I woke up this morning, the crisp fall air reminded me of how much I love crisp fall apples.  They are back in season and some of the best come from Rebert Farm at the Cheverly Community Market.  (Sure, shameless plug, I know.)  So, in the spirit of the season, I want to share my favorite fall breakfast.  It is warming, grounding, and rejuvenating and helps to combat the dryness of the season, plus it makes for happy digestion.

Apples and Oatmeal

The night before: soak a small handful of raisins and 10-12 almonds.

Other ingredients:

  • 1-2 apples
  • 3/4 cup water
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon powdered ginger
  • ¼ cup whole rolled oats

Wash, core, and slice the apple(s).  Heat the apples in a small saucepan with the water, cinnamon, and ginger. When water comes to a boil, add raisins and oatmeal. Boil covered for five minutes or until the water is absorbed. Meanwhile, peel skins off the almonds.

When apples and oatmeal are done cooking, transfer to a bowl and add almonds.  You may use raw honey or agave to sweeten it, though it is already pretty sweet; and if you like, add some soy or almond milk to taste.  This recipe serves one.

Enjoy!

 

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Next up: I Feel Crappy

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