Hormones imbalances are frequent especially with women. Hormones are chemical messengersproduced by the endocrine glands in the body. They are released into the bloodstream and travel to target cells or organs where they exert specific effects. Hormones play a crucial role in regulating various physiological processes and maintaining homeostasis (the internal balance of the body).
Hormones can be classified into different types based on their chemical structure and function. Some of the major types of hormones include:
1. Steroid Hormones: these hormones are derived from cholesterol and include hormones such as estrogen, progesterone, and testosterone. They can easily cross cell membranes and act on specific receptors inside target cells.
2. Peptide Hormones: peptide hormones are composed of amino acids and include hormones such as insulin, growth hormone, and oxytocin. They bind to specific receptors on the surface of target cells, triggering a series of intracellular events.
3. Amino Acid-Derived Hormones: these hormones are derived from amino acids and include thyroid hormones (thyroxine and triiodothyronine) and adrenaline (epinephrine) and noradrenaline (norepinephrine).
4. Lipid-Derived Hormones: these hormones are derived from lipids, specifically arachidonic acid. Examples include prostaglandins and leukotrienes, which are involved in various physiological processes, including inflammation and blood clotting.
Hormones regulate numerous functions in the body, including growth and development, metabolism, reproduction, mood, sleep, stress response, and many others. They work by binding to specific receptors on target cells, triggering a cascade of biochemical reactions that lead to specific physiological responses.
Indications of Hormonal Imbalance
The symptoms of hormonal imbalances can varydepending on the specific hormones involved and the individual’s unique circumstances. However, some common signs of hormonal imbalances include:
1. Irregular menstrual cycles or changes in menstruation
2. Mood swings, irritability, or depression
3. Fatigue or low energy levels
4. Weight gain or difficulty losing weight
5. Changes in libido or sexual dysfunction
6. Hair loss or thinning
7. Skin problems such as acne or dryness
8. Sleep disturbances
9. Hot flashes or night sweats
10. Digestive issues such as bloating or constipation
It’s important to note that these signs can also be caused by other factors, so a proper medical evaluation is necessary to determine if hormonal imbalances are indeed the cause. You can consult me or your ayurvedic practionner for a comprehensive assessment and appropriate treatment.
Factors Contributing to Hormonal Imbalance
There are several factors that can contribute to hormonal imbalances in the body. These include:
1. Age: hormone levels naturally fluctuate throughout different stages of life. For example, women experience hormonal changes during puberty, menstruation, pregnancy, and menopause, while men may experience declining testosterone levels as they age.
2. Stress: chronic stress can disrupt the balance of hormones in the body. The stress hormone cortisol can be overproduced, affecting the production and regulation of other hormones.
3. Poor diet: a diet lacking in essential nutrients and high in processed foods, unhealthy fats, and sugars can disrupt hormone production and regulation.
4. Sedentary lifestyle: lack of physical activity and exercise can contribute to hormonal imbalances. Regular exercise helps regulate hormone levels and promotes overall hormonal health.
5. Environmental factors: exposure to certain environmental pollutants, chemicals, and toxins, such as pesticides, heavy metals, and endocrine-disrupting substances, can interfere with hormone production and function.
6. Medications and medical conditions: certain medications, such as hormonal contraceptives and some treatments for cancer, can impact hormone levels. Additionally, medical conditions like polycystic ovary syndrome (PCOS) and thyroid disorders can cause hormonal imbalances.
7. Genetics: some individuals may have a genetic predisposition to hormone-related disorders or conditions that can contribute to hormonal imbalances.
It’s important to note that these factors can interact and influence each other, potentially exacerbating hormonal imbalances. Understanding and addressing these factors, along with appropriate medical guidance, can help restore hormonal balance.
Role of the Doshas Vata, Pitta & Kapha in hormones functionnement
In Ayurveda, an ancient holistic healing system, the doshas Vata, Pitta, and Kapha play a role in the functioning of hormones and imbalances in the doshas can lead to hormonal disturbances. Here’s a brief overview of the doshas and their relationship to hormones:
Vata dosha is associated with movement, including the nervous system. Imbalances in Vata can disrupt the communication between the endocrine glands and the nervous system, potentially affecting hormone production and regulation. Vata imbalances may manifest as irregular menstrual cycles, anxiety, insomnia, and fluctuations in energy levels.
Pitta dosha is linked to metabolic processes and transformation in the body. Its imbalances can affect the liver, which plays a role in hormone metabolism. Excessive Pitta can lead to increased heat and inflammation, potentially affecting hormonal balance. Pitta imbalances may manifest as excessive sweating, acne, irritability, and digestive issues.
Kapha dosha is associated with structure, stability, and lubrication. Imbalances in Kapha can affect the reproductive system, leading to hormonal disruptions. Kapha imbalances may manifest as weight gain, water retention, sluggishness, and hormonal conditions such as polycystic ovary syndrome (PCOS).
Ayurveda seeks to restore balance to the doshas through various approaches, including lifestyle modifications, dietary changes, herbal remedies, and stress reduction techniques. These practices aim to support overall well-being, including hormonal health.
Hormones healing with Ayurveda
Ayurveda employs a multifaceted approach to address hormone imbalances and restore balance to the body. The specific treatments and remedies used vary depending on individual needs and the type of hormonal imbalance. Here I give you some common approaches that we use in Ayurveda to support hormonal health:
1. Dietary Recommendations
Ayurveda emphasizes the importance of a balanced and nourishing diet to support hormonal balance. Specific dietary guidelines may be suggested based on the individual’s dosha and the imbalances present. This may involve incorporating foods that help pacify or balance specific doshas, such as warming spices for Vata, cooling foods for Pitta, and light, non-greasy foods for Kapha.
2. Herbal Remedies
Ayurvedic herbs and herbal formulations are commonly used to support hormonal balance. For example, herbs like Ashwagandha, Shatavari, and Triphala are known for their adaptogenic and hormone-balancing properties. These herbs can be taken in various forms, such as powders, capsules, or teas, under the guidance of an Ayurvedic practitioner.
3. Lifestyle disorders Modifications
Ayurveda emphasizes the importance of maintaining a healthy lifestyle to support overall well-being, including hormonal health. This may involve incorporating regular exercise, adequate sleep, stress management techniques (such as meditation, pranayama and yoga), and maintaining a consistent daily routine.
4. Ayurvedic Therapies
Certain Ayurvedic therapies, such as Abhyanga (therapeutic oil massage), Shirodhara (continuous stream of warm oil poured on the forehead), and Panchakarma (detoxification and rejuvenation therapies), may be recommended to help balance the doshas and support hormonal harmony.
5. Stress Reduction Techniques
Ayurveda recognizes the impact of stress on hormonal imbalances. Therefore, stress reduction techniques, such as deep breathing exercises, meditation, and mindfulness practices, are often encouraged to promote relaxation and reduce the negative effects of stress on hormone function.
Are you longing for increased vitality, improved sleep, and joyful menstrual cycles?
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Why acid-base balance is important for your health?
How to do it and to know if you are more acidic than alkaline?
This is the topic for you, your mind and body!
I’ve been following an Ayurvedic diet for years now. This diet has allowed me to feel much better with greater energy and better digestion, however However, I need to be vigilant because of the seasons and my Ayurvedic constitution.
I’m mostly Vata-Pitta and if I’m not careful I can suffer from heartburn and reflux. These symptoms can appear when I am in a hot environment and I manage to rebalance with food.
I also practice specific breathing exercises to avoid all this. I’ll tell you about it a bit below.
Acid-base balance: the principle
The concept of acidity or alkalinity is linked to the pH (potential Hydrogen). You may remember your high school chemistry class: pH is measured on a scale of 0 to 14.
7 is neutral pH; above 7: the pH is basic or alkaline; below 7: the pH is acidic.
This scale is logarithmic: the change of one pH unit implies that the acidity or the alkalinity is multiplied by a factor of 10. Thus a water of pH 6 is ten times more acidic than a water of pH 7; pH 5 water is 100 times more acidic than pH 7 water.
Blood is slightly basic with a pH between 7.35 and 7.45. The stomach is very acidic, with a pH around 3.5, which allows it to dissolve food. The pH of the urine varies according to what you have eaten, this is what allows, among other things, to balance the blood pH. If the pH of the blood becomes too acidic, the body will draw on these mineral stores from the organs and bones to neutralize the acidity.
So too long an acid state condition can go undetected for years, while slowly doing damage.
A very small pH fluctuation towards acidity and symptoms of acid-base imbalance will appear: runny nose, chronic colds, more fatigue, more difficult digestion, joint pain, dry skin, acid reflux , canker sores, brittle nails and hair…
Thus, having bodily fluids in an alkaline state is what is aimed for in order to have optimal health.
What are the benefits?
The benefits are:
Increased oxygen levels
More efficient immune system
More supple, younger-looking skin
Improved quality of sleep Higher
Greater clarity Mental
Joints Without Pain
One way to tell if you are too acidic is to measure the acidity of your urine or saliva with test strips. They are easily available in all pharmacies.
How to make your diet alkaline
All the foods we eat produce after digestion a basic or acidic residue which is released into the blood. Our blood must be kept strictly within a certain range of the pH scale: a deviation of 0.2 towards acids can be fatal. Thus, if we consume too many acidifying foods, to maintain the acid-base balance, hormesis mechanisms are triggered to alkalize the blood by recovering nutrients from the organs.
Alkaline versus acid
It is necessary to take care on the one hand, to consume enough alkalizing foods, on the other hand, to avoid consuming too many acidifying foods, under penalty of seeing this precious reserve diminished.
Having a sufficient amount of basic nutrients is essential for the balance of body pH.
The modern diet includes a very high proportion of acidifying foods such as proteins, cereals, processed and sugary products. Plus the consumption of coffee and alcohol and this creates a strongly acidifying ground.
And fruits and vegetables, which are alkalizing, are often in insufficient portions to restore the balance.
The alkaline character of a food is what results from it after its digestion: thus a fruit with an acid taste like lemon is generally considered to be alkalizing because it provides alkalizing minerals to the body.
However, a person’s metabolism also comes into play: if a person’s metabolism is inefficient, acidic foods will have an acidifying action.
An alkaline food will form a significant amount of basic minerals such as: potassium, magnesium, calcium, manganese, iron…
An acidic food will form a significant amount of acidic minerals such as: chlorine, sulfur, phosphorus, nitrogen ,…
Acidifying foods are typically denser and more difficult to digest. They are anabolic foods, tending to be stored more easily. While alkalizing foods will have a cleansing and detoxifying effect.
Among acidic foods, we can also distinguish between strong acids and weak acids:
Strong acids need to be associated with minerals such as sodium, potassium, magnesium or calcium to be digested.
Weak acids such as acetic acid that can be found in vinegar or most fruits can combine with water to form carbonic acid which will then be expelled as carbon dioxide through respiration. These foods also contain alkaline minerals, which will be the residue carried in the blood. They are therefore alkalizing.
However, this may depend on the person’s metabolism, as we mentioned above: in the event of metabolic weakness, they may also create acid residues. This is the case for tomatoes, lemons, vinegar, honey, rhubarb, etc.
The main acidifying foods are:
Foods rich in protein: red meat, egg whites
Cheeses, particularly fermented cheeses
Sodas, coffee, alcohol
Nuts (all varieties except almonds and Brazil nuts)
The main alkalizing foods are:
If you have trouble keeping the balance on your plate, you can also put the odds in your favor by filling your glass with alkaline water.
You can buy it directly from the store or make it yourself by adding a pinch of Himalayan salt or baking soda.
Don’t mix everything : food incompatibility:
Modern science continues to validate Ayurvedic wisdom a little more every day. And the question of food compatibility is no exception to the rule. Here is what the rishis, our grandmothers and the scientists recommend to us.
First of all, I would like to remind you that Ayurveda does not recommend drastically changing your habits overnight. It is wise to know the principles to observe how they affect our daily lives and know how to correct when we feel the need. Self-knowledge combined with Ayurvedic knowledge is a process that begins with observation.
The most important: your digestive fire
The importance of the right food combinations lies in the vital role of our digestive fire. Agni, the fire, is what animates us, what transforms our energy into action and what illuminates our intellect. A weak digestive fire creates disorders such as gas, bloating, indigestion; and when we feed it badly, it gets worse until it creates a form of fermentation and putrefaction in our digestive system.
Once our digestive system is polluted, it pours the surplus into our body and this creates disease. It is therefore necessary to take care to maintain a strong digestive fire and to give it the fuel adapted to its capacity.
There are many tricks to fortify your digestive fire such as adding herbs and spices, or eating fresh ginger before the meal, or even drinking a few sips of hot water at the table. But the main thing to maintain a healthy digestive system and good health is to follow a diet adapted to your constitution: the Pitta types, an anti-Pitta diet, the Vata types, an anti-Vata diet and the Kapha types, an anti-Vata diet. anti Kapha.
For all constitutions, the rules of Ayurvedic food combinations are the same. The right combinations are those that our digestive fire has the best ability to transform into positive energy, those that won’t stay on our stomachs, burn it or gasify. Here they are:
Because they are digested very quickly, fruits should be eaten alone. The rule is 30min before meals or 3 hours after.
Combine with everything except fruit and milk.
Go well with everything except fruit, nuts and milk.
Beans and legumes
Go well with cereals and vegetables.
Solanaceae (potatoes, tomatoes, eggplants, peppers). Do not mix with cucumbers or with any dairy product.
To be eaten alone, or with cereals only.
It is better to consume it alone, outside of meals. It still combines quite well with dates, almonds, and in porridge.
Butter and Ghee
Universally Combinable. Exception of ghee with honey, which only combine in different proportions.
Yoghurt and Cheese
Pair with cereals and vegetables only.
Consume with green vegetables and cereals only. Above all, do not mix the proteins together.
Other useful tips:
– Avoid raw and cooked foods in the same meal
– Cooking foods together improves their ability to combine with each other
Be vigilant, be flexible, be creative
Use your breath
Another method to alkalize your body fluids is breathing.
Carbon dioxide is acidifying. Breathing deeply will lead to better oxygenation and lower carbon dioxide levels in the blood.
A very effective technique for implementing alkalizing breathing is the Wim Hof method.
This method is based on 3 pillars:
Exposure to cold
Strengthening the mind
Here is the method:
Sit or lie down in a comfortable position
Take 30 deep breaths, filling your belly with oxygen, your lungs, your head, to the max.
On the last breath, exhale and hold your breath, lungs empty.
Stay as long as possible
Inhale and hold your breath, lungs full for 15 seconds
Repeat the cycle 2 more times.
This way of breathing increases the pH by reducing the level of carbon dioxide.
This breathing cycle makes it possible to significantly increase the holding time with empty lungs.
Indeed, this cycle begins with hyperventilation. However, hyperventilation drastically reduces the level of CO2 in the blood.
At the beginning of empty lung retention, we start with very low CO2 levels. However, one of the main activators to catch your breath is the level of CO2. According to some physiologists, 80% of the need to breathe comes from high CO2 levels and 20% from low O2 levels.
A high blood pH level results in a hyper-excitable state of the nervous system. It provides a feeling, often unpleasantly connoted, of loss of control, similar to what one can experience during an anxiety attack.
It is also an opportunity to show oneself that one is capable of inducing this state oneself, of activating it as well as deactivating it.
Take action on your lifestyle
Our way of life is also important when it comes to restoring an acid-base balance. We have seen the importance of oxygenation.
Do physical activity
Minimize stressful situations as much as possible
Take regular “breaks” for breathing, pranayama
Get enough sleep
Eat slowly and chew your food well
Practicing yoga is an excellent way to act on your relationship to stress and activate the parasympathetic system.
By the importance given to breathing, yoga can oxygenate the tissues in depth.
Poses in flexions, like the Inverted Triangle, Ardha Matsyendrasana, the crocodile,… where certain organs are compressed will highlight the role of the breath, especially if one concentrates on a visualization of the breath in the solar plexus and throughout the belly when taking these postures.
On the Pranayama side, it is the breaths of Kapalabhati and Nadi Shodhana that will be particularly indicated.
Kapalabathi will act on the hyperventilating side. It is a breath that brings a lot of oxygen and cleans the respiratory system.
While Nadi Shoddhana is a very calming and soothing breath for the mind.
Here are some other ideas for breathing techniques:
Lengthen the times of expiration and inhalation and put all your intention into every movement you make. Try to feel the space created in your body, feel your lungs expand and your whole body become more fluid.
Finally, to solidify your bones, perhaps demineralized by an overly acidifying diet, more anchored and stronger postures such as:
The tree Vriksasana
The crow bakasana
The Warrior Virabhadrasana
combined with a breath of Bhastrika to increase the oxygenating effect, will be beneficial to build a good foundation.
The Ayurvedic perspective
Ayurveda places great importance on food. If you follow me on the podcasts you know that this one is adapted to each individual, according to his Dosha.
If we eat seasonal, fresh, unprocessed and non-industrial foods, this balance will occur naturally.
I do not recommend fermented cheeses which are very acidifying.
Using spices is also very important, on the one hand for their therapeutic effects and on the other hand will allow to reach a basic pH: thyme, cumin, cinnamon, turmeric… This makes the plate come coloured, pleasant to the eyes and to the taste.
Among these spices a particular note for ginger, particularly alkalizing.
By following the precepts of Ayurvedic cuisine, even independently of your Dosha, you will naturally tend towards a more basic diet.
Also take the time to enjoy each food.
Sattvic, Rajasic and Tamasic food
We will also favor sattvic foods, with a little rajas food and very little tamas.
sattva: which brings harmony, purity, truth, beauty, calm
The sattvic state is a state of harmony, purity and inner peace. In this state, we are inspired, focused, we feel joy, contentment, love.
Our body feels light and full of energy. We master it perfectly. We give without expecting anything in return. A fulfilling life is a life where sattvic moments are predominant.
The sattvic quality can be infused differently:
by practicing sattvic activities: such as meditation or yoga
by adopting positive thoughts
by walking in a sattvic environment: a lake, a forest, …
by surrounding oneself with people who are sattvic dominant: calm and benevolent
by adopting a sattvic diet:
* The following foods are considered sattvic: fresh fruits and vegetables, dairy products of biological origin, nuts, vegetables, honey, oils (note that nuts, honey, dairy products are considered acidifying).
* Preparation is also important: the meal must have been freshly prepared and with a loving intention. Food must not have been made in a process that is harmful to the environment, animals or human beings.
One can see the parallels between the pursuit of the sattvic state and the alkaline state.
I always favor sattvic foods and eating in calm and gratitude.
Even if Ayurveda advocates advice to apply that makes sense for everyone, regardless of Dosha.
The general recommendations are very interesting: get oxygen more often, reduce your stress level, do breathing exercises…
Before talking about the techniques of self-realization, I will define what is the Self and the Spirit for a better understanding.
The more we get to know ourselves, the more we can expect to touch the truth… and live happily ever after.
The self and the mind
Sself” and “mind” are often used interchangeably, but they actually refer to different concepts.
Self refers to our sense of identity or understanding of who we are. This includes our beliefs, values and personality traits. It is a subjective and unique experience for everyone.
On the other hand, mind refers to the cognitive and emotional processes that take place in our brain. It includes our conscious and unconscious thoughts, perceptions, feelings and memories.
In other words, the self is a product of the mind, but it is not the same as the mind itself.
It is important to note that there are many different theories and perspectives on self and mind, and their relationship to each other. Some philosophical and psychological traditions view them as inseparable, while others view them as separate entities.
I will try to explain the Hindu concepts to you because they are the ones that speak to me the most and that correspond to my philosophy of life.
In Hinduism, the concepts of self and mind are intertwined, and both are considered integral to our human experience.
The self is called “Atman”. Atman is the individual soul or self that is believed to be eternal and immutable. It is the essence of the individual, and it is believed to be related to the ultimate or divine reality, which is called Brahman.
The goal of spiritual practice in Hinduism is to achieve unitybetween the individual self (Atman) and ultimate reality (Brahman).
Do you Mind…
The mind, on the other hand, is called Manas. It is considered the instrument that the self uses to perceive the world and interact with it. Our mind is also responsible for processing information, generating our thoughts, our emotions. and also the distortion of reality. Let’s talk about that later.
Our mind is constantly moving and changing, and it can be a source of both suffering and liberation. When the mind is clouded with ignorance, desires and attachments, it can lead to suffering and bondage. But when the mind is purified through spiritual practice and detachment, it can lead to liberation and union with the divine.
Thus, in Hinduism, the self (Atman) is the eternal essence of the individual, and the mind (Manas) is the instrument through which the self interacts with the world. Both are important aspects of our human experience and are closely related to spiritual practice and liberation.
The mind and its layers
So our mind is considered the main tool by which an individual perceives and interacts with the world. It is responsible for processing information from the senses such as sight, hearing, taste, touch and smell called Indriyas and generating thoughts, emotions and desires related to these.
But the mind actively participates in shaping our experiences. It constantly interprets and makes sense of sensory input, and it can be influenced by factors such as our past experiences, conditioning, and cultural beliefs.
In addition to the mind, Hinduism also recognizes 4 functions to contribute to individual perception of the world. These include:
– Manas which processes sensory information,
– Chitta which stores impressions,
– Ahamkara which creates the ego,
– And Buddhi who makes the decisions. It is judgment and discrimination.
To progress spiritually, we must understand each of these functions independently and coordinate them together.
What is Manas?
Manas is considered the lower mind, responsible for processing sensory information and receiving external stimuli for the outside world. He tends to question and doubt, which can be a problem if he becomes excessive. Additionally, Manas acts as the direct supervisor of the senses in the inner workings of the mind.
Chitta is the component of the mind that serves as a storage bank for memories and impressions.
Impressions or samskara (mental impressions, memories or psychological imprints) are conscious actions whether cognitive, affective or conative which take a potential and hidden form just below the threshold of consciousness. This is called a Samskara.
They are imprinted on the subconscious mind or Chitta. The subconscious mind is located in the cerebellum. So, the storage of Samskaras in the subconscious mind contains our memories of past experiences, preserved in fine detail without loss. When these fine vritti or thoughts resurface and come back to the conscious mind as a wave, it is called memory or Smriti.
Each memory is connected to a Samskara; thus, memory cannot exist without the aid of Samskara.
Although Chitta can be beneficial, its function can become problematic if not properly coordinated with the other components of the mind. Chitta is responsible for storing innumerable latent impressions.
Our ego or ahamkara not only provides a sense of identity to our functioning, but also causes our feelings of separation, pain and alienation. It is like a powerful wave that proclaims “I am” and creates a sense of individuality and ego.
Buddhi (intellect) is the higher aspect of the spirit, giving access to inner wisdom and being decision maker in our factory of life. The term Buddhi is derived from the root word “budh”, which means awakened.
Buddhi judges, makes decisions and discriminates between options. However, its ability to guide Manas depends on how clear it works and whether Manas accepts its guidance or not. In life it is crucial for Buddhi to make decisions otherwise Manas will rely on patterns of habits stored in Chitta which are colored by ego (Ahamkara). Due to the impressions and coloring of Chitta, Buddhi may darken. Therefore, an important task of spiritual practices is to clarify the clouded Buddhi, which enables clear choices and leads to the fruits of spiritual practices.
Understanding the different layers of the mind can help develop awareness and control over one’s thoughts, emotions, and behavior, and cultivate a deeper understanding of the nature of the Self.
Clearing our perceived reality requires cultivating a state of awareness and detachment, so that the mind (Manas) can perceive reality without being clouded by desires, attachments and conditioning.
Together, these tools or faculties shape an individual’s perception of the world and, ultimately, their experience of life.
Through spiritual practice, such as meditation and self-enquiry, we can gain greater awareness of these tools and learn to cultivate our more mindful and enlightened perception of reality.
How to Coordinate and Calm the Mind?
One of the key practices to clear our mind and perceive reality more clearly is meditation. Through meditation, we can learn to quiet our minds and cultivate a state of inner calm and clarity. It helps to reduce mental chatter, emotional turbulence and to have a clearer perception of reality.
Another important practice in Hinduism is self-enquiry. It involves questioning our beliefs, values and assumptions in order to gain a deeper understanding of the true nature of reality. By examining our own thoughts and perceptions, we can begin to identify and detach ourselves from our conditioned thought patterns as these can distort our perception of reality.
Also, practicing detachment and non-attachment helps to clear our mind and perceive reality more clearly. By letting go of our desires and attachments, we learn to observe the world without being influenced by our own preferences or prejudices.
When I talk about surrender, I am not talking about disdaining our desires and attachments but understanding their process, accepting them in order to let them go.
Finally, the study of the scriptures and the teachings are also of great help in clearing our minds and perceiving reality more accurately. These teachings provide insight into the nature of the self, the universe, and ultimate reality. They help us gain a deeper understanding of the true nature of our existence.
In summary, clearing perceived reality requires cultivating awareness, detachment, and introspection through practices such as meditation, self-examination, detachment, and study of scriptures and teachings.
What books or teachings should I recommend?
In Hinduism, there are many scriptures and books that provide guidance, understandings of the nature of reality and the spiritual path.
Some of the most important texts include:
They are the oldest and most sacred texts of Hinduism, and divinely revealed grace to meditations of the Rishis. Vedas contain hymns, prayers and rituals that explore the nature of the universe and the divine. They are 4. The Rig Veda, the Sama Veda, the Yajur Veda, and the Atharva Veda.
It is a collection of philosophical texts that explore the nature of the self, the universe, and ultimate reality. They provide guidance on spiritual practice and the path to liberation.
The principal Upanishads are Ishopnishad, Kenopnishad, Kathopnishad, Prashnopnishad, Mundkopnishad, Maandukyapnishad, Aitreypnishad, Taitriyapnishad, Chhandogyapanishad, Brihadaryankyapnishad, Shwetashwetarpnishad.
It is an epic poem that explores the nature of dharma (righteous actions) and the spiritual path. It provides advice and comprehension on how to live a virtuous life and achieve spiritual liberation.
The Yoga Sutras of Patanjali
A text that explores the nature of yoga (union with the divine) and provides guidance on spiritual practice. It includes teachings on meditation, ethics, and attaining enlightenment.
Ramayana and Mahabharata.
Two amazing epic poems that explore the nature of dharma, righteousness and the spiritual path. They describe the nature of human relationships, the life challenges and goal ultimate liberation.
They are a collection of mythological and historical texts that explore the nature of the universe and the divine. They provide guidance on spiritual practice and the path to liberation. The six most significant of these are: Markandeya Purana, Shiva Purana, Linga Purana, Brahma Vaivarta Purana, Agni Purana and Padma Purana.
The Ashtavakra Gita is a classic text of Advaita Vedanta, a school of Hindu philosophy that emphasizes non-dualism and the unity of the individual self (Atman) and ultimate reality (Brahman). It takes the form of a dialogue between the sage Ashtavakra and King Janaka, and explores themes such as the nature of the self, the illusory nature of the world, and the path to spiritual liberation.
If you are seeking liberation, my son, avoid the objects of the senses like poison and cultivate tolerance, sincerity, compassion, contentment, and truthfulness as the antidote. 1.2
You are the one witness of everything and are always completely free. The cause of your bondage is that you see the witness as something other than this. 1.7
Why is it necessary to study the Self and life?
The study of these scriptures and these books give insight into the nature of reality and the spiritual path. However, it is important to note that their teachings must be approached with an open and insightful mind, and that ultimately spiritual realization comes from direct experience and inner realization rather than mere intellectual knowledge.
Let’s just go back to Ashtavakra Gita.
The Ashtavakra Gita is considered a profound and insightful text on the nature of reality and the spiritual path. It emphasizes the importance of transcending the limitations of our mind and ego in order to realize the true nature of the self and the universe. It provides guidance on how to cultivate detachment, equanimity, and self-knowledge in order to achieve spiritual realization.
“The mind that seeks liberation is like a bird yearning to escape from its cage. When it realizes that it is not the cage, but the pure sky, it is instantly liberated.” (Chapter 8, Verse 1)
Many spiritual seekers have found the Ashtavakra Gita to be a valuable resource for better understanding the nature of reality and the spiritual path. Its teachings are often seen as a supplement to other classical Hindu texts such as the Bhagavad Gita and the Upanishads.
“Attachment and aversion arise from the illusory perception of the self as separate from the world. When this illusion is dispelled, one attains supreme peace.” (Chapter 18, Verse 64)
How to discover the difference between your self and your mind?
It is essential to be aware of your mind. You have to observe your mind, pay attention to what it produces and see the difference between your Self and your mind.
Most people aren’t used to sitting and not thinking, so they start making things up when they have nothing to do. But if you observe your mind without identifying with it, just be aware of every thought, feeling, memory, projection, imagination and image that arises, you create a separation between mind and Self. You become the subject who witnesses the object, which is the mental activity.
As you continue to observe the mind, your attention returns to awareness and you naturally become aware of yourself. This is the exercise that I encourage you to practice. Just be still, observe your mind and see the movements of the mind that don’t belong to the present moment or to anything around you. Everything around us is innocent; nothing attacks you. The mind creates relationships, intentions, and to-do lists that distract you from your natural peace.
Your being should not be ruled by your mind, but in the state of functional consciousness you should be in background consciousness. You don’t have to plan or struggle; life already supports your activity. However, when you live in mind-generated activity, you engage in procrastination, fantasizing, wishful thinking, memory, subjective interpretations, and other ego-driven behaviors that bear no fruit except disharmony and suffering.
So, my dear, the more you practice observing your mind, the more aware you will be of the Self, which is not only aware of the mind. You can work with the mind, but you are not the mind. You are the witness of the spirit. That’s the difference. When you are formless consciousness, you can deal with forms and you can work with them because the background is formless. It is a simple exercise, but it requires attention, discipline and patience. So take a few minutes each day to sit down, observe your mind, and discover the difference between your Self and your mind.
“Ignorance is the root cause of all suffering, and knowledge of the Self is the only way to liberation. Through constant reflection and contemplation, one can dispel ignorance and attain Self-realization.” (Verse 15)
How to make it yourself
Here are some specific steps that can help realize the Self:
By cultivating your consciousness
1. Shravana. Look for a qualified teacher and listen to the teachings of the scriptures. Find a teacher who has a deep understanding of the scriptures and who can guide you in your spiritual practice.
2. Study the scriptures. Read and study the teachings of the scriptures such as the Upanishads, the Bhagavad Gita and the Tattvabodha to gain a theoretical understanding of the nature of the Self.
3. Manana. Think about the teachings: contemplate the teachings and reflect on their meaning to deepen your knowledge and understanding.
4. Nididhyasana. Practice self-enquiry. Question the nature of your own existence and identity. Ask yourself, “Who am I? and “What is the nature of the Self?”. Meditate regularly to calm your mind and develop mindfulness and concentration. It can help to gain a direct experience of the Self.
6. Cultivate virtues. Develop virtues such as compassion, humility and detachment, which can help purify the mind and prepare it for direct experience of the Self.
7. Surrender to the Self. Ultimately, Self-realization is not something that can be achieved through effort alone. It requires letting go of the ego and allowing the true nature of the Self to reveal itself.
By physical means
Realizing the true nature of the Self is a spiritual process that involves transformation of the mind and inner being, and it cannot be achieved through physical means alone. However, the physical practices support the spiritual process and help to prepare the mind and body for Self-realization.
Some of these practices include:
1. Hatha yoga.
The practice of yoga poses, or asanas, helps prepare your body for meditation and spiritual practice by increasing flexibility, strength, and balance. It purifies body and mind, balances the energies of the body and prepares the mind.
The practice of breath control, or pranayama, calms your mind, purifies and develops attention and concentration, essential to spiritual practice.
The practice of selfless service, or seva. It cultivates virtues such as compassion and humility, which are important for spiritual growth.
Purifies your body and mind, and can also increase focus and intensity of spiritual practice.
Which are spiritual gatherings and a supportive community of like-minded individuals. They can provide opportunities for learning, reflection and spiritual growth.
It is the Indian system of medicine necessary to create and maintain your balanced and healthy body and mind. These last are essentials for spiritual practice.
The practice of repeating a mantra or a sacred name which aide to focus the mind and develop devotion to the Divine.
Visiting sacred places or undertaking a pilgrimage can help create an environment conducive to spiritual practice and also provide opportunities for learning and cultivating your thinking.
9. Nature walks.
Spending time in nature, such as taking a walk in the forest or by the ocean, calms the mind, helps to connect with the Divine and to better understand the nature of the Self.
However, it is important to note that these physical practices alone cannot lead to Self-realization. They must be accompanied by the previously mentioned spiritual practices, such as introspection, reflection and meditation.
The ultimate goal is to realize the true nature of the Self through spiritual practice and inner transformation.
We can also cultivate gratitude and contentment because what you already have in your life can help reduce attachments and desires, which are barriers to spiritual growth.
Cultivate compassion and benevolence towards oneself and others, humility, patience and forgiveness.
Simplicity is the best way to erase attachment and desire and realize that we don’t need so much in life to be happy.
Live a simple, balanced life focusing on your inner growth and spiritual development rather than material wealth and outward success to create an environment conducive to your spiritual practice.
We need these virtues to live better in this plan.
All of that is not to become a monk…But to be as much as true as you are.
Remember that the spiritual journey is deeply personal and individual, and what works for one person may not work for another. It is important to be patient, persistent and compassionate with yourself, and to trust the inner guidance that comes from practice. Our growth is conditionned by consistency and will all our life. Nothing come with magic wand!
More we will be aware and self-aware, the more this world will reflect our beauty.
“Realize that the self is not the doer, but only the witness of all actions. Abide in this knowledge, and you will be free from all karma.” (Chapter 18, Verse 74)
Chronic pain syndrome is a complex and often debilitating condition in which an individual experiences pain that persists for more than three months, despite medical treatment or other interventions.
The causes of chronic pain syndrome are not fully understood, but there are several factors that may contribute to its development. These can include physical injury or trauma, underlying medical conditions, changes in the nervous system, emotional factors, genetics, and lifestyle factors, exposure to electromagnetic fields exposure, pollutions…
What factors can explain chronic pain?
How nervous system can lead to chronic pain
The nervous system plays a critical role in the experience of chronic pain. Chronic pain can cause changes in the nervous system, leading to a state of hypersensitivity or hyperexcitability. These changes can occur at various levels of the nervous system, including the peripheral nerves, spinal cord, and brain. For example, in chronic pain conditions such as fibromyalgia, there is evidence of alterations in the processing of pain signals in the spinal cord and brain, leading to an increased sensitivity to pain.
Emotional factors such as stress, anxiety, and depression can also contribute to the development and persistence of chronic pain. These emotional factors can cause changes in the brain’s limbic system, which is involved in the regulation of emotions and pain perception. Chronic stress, for example, can lead to an increase in the production of stress hormones such as cortisol, which can exacerbate inflammation and pain.
Genetics may also play a role in the development of chronic pain syndrome. Some individuals may be genetically predisposed to conditions such as fibromyalgia or chronic migraines, which are associated with chronic pain. Certain genetic variations may also affect the way an individual processes pain signals or responds to treatment.
When you will decide to take care of you?
Lifestyle factors such as poor sleep, lack of exercise, and a diet high in processed foods and sugar can contribute to the development and persistence of chronic pain. Poor sleep, for example, can lead to changes in the levels of neurotransmitters such as serotonin and dopamine, which are involved in pain perception and mood regulation. Lack of exercise can lead to a decrease in muscle strength and flexibility, which can exacerbate pain.
Electromagnetic field…most are not aware of their effects
Finally, electromagnetic emissions have been studied as a potential factor in chronic pain. Some studies have suggested that exposure to electromagnetic fields (EMFs) may be associated with an increased risk of chronic pain. You can have some more information here
There are several studies about how electromagnetic emissions may be involved in chronic pain. One is that EMFs interfere with the body’s natural electrical and magnetic fields, which can disrupt the normal functioning of cells and tissues. This disruption may lead to inflammation and other changes that can contribute to chronic pain.
Another is that EMFs may affect the production and release of certain chemicals in the body, such as neurotransmitters and hormones, which can influence pain perception and sensitivity. For example, exposure to EMFs has been shown to increase the production of inflammatory cytokines, which can contribute to pain and inflammation.
It is important to minimize exposure to sources of EMFs, such as cell phones, Wi-Fi routers, and other electronic devices, to reduce the potential risk of chronic pain and other health issues.
So, chronic pain syndrome is a complex condition that involves various factors, including changes in the nervous system, emotional factors, genetics, and lifestyle factors.
Integrative medicine to treat chronic pain
By understanding these factors, healthcare providers develop a multimodal approach called integrative medicine to the treatment of chronic pain. It includes allopathy and traditional medicines like yoga and ayurveda that addresses the underlying causes of the pain and promotes overall well-being.
How yoga and ayurveda can be effective for chronic pain?
Yoga and Ayurveda look for the root of the symptom. Even though the combination of allopathic and traditional medicine gives excellent results, the flaw of allopathic medicine is that it treats the symptom without seeking the cause. It is therefore necessary, in certain pathologies, to combine the two to obtain an effective treatment. Once the root of the problem is found, a protocol of mental, physical and spiritual practices is implemented with the patient.
It should be noted, however, that many disorders or diseases can be avoided through prevention, awareness, and intervention at the first stage of the disease, through yoga and ayurveda.
Symptoms of chronic pain syndrome
They can vary widely and may include persistent pain that can be dull, achy, sharp, shooting, or burning in nature. Other common symptoms can include fatigue, sleep disturbances, mood changes, and difficulty concentrating. Because chronic pain syndrome can be a complex condition with a wide range of symptoms, effective treatment often requires a multimodal approach that addresses both the physical and psychological factors contributing to the pain.
The effectiveness of yoga in the management of chronic pain
Yoga is a holistic practice that incorporates physical postures, breathing techniques, and mindfulness practices, all of which can help to reduce stress, promote relaxation, and improve physical function.
Several studies (see them in the references chapter below) have shown that yoga can be an effective therapy for the management of chronic pain by reducing it, improving neuromechanical and biochemical functions such:
Lower back pain
Hormonal issues due to neurotransmitters imbalances
Yoga alleviate chronic pain by reducing inflammation in the body because chronic pain is often associated with inflammation And yoga practices reduce inflammation in the body.
Additionally, many types of chronic pain cited above, such as back pain, can be exacerbated by poor posture and reduced mobility. Yoga postures improve flexibility, strengthen the muscles that support the spine, promote better alignment either in the mind than physically, all of which can help to reduce pain and improve physical function.
How yoga reduce inflammation in the body
By reducing stress.
Stress triggers the release of cortisol and other stress hormones, which can cause inflammation in the body. By reducing stress, yoga is able to reduce inflammation as well.
Certain yoga poses like forward bends, twists, and inversions help to reduce inflammation in the body. These poses stimulate the parasympathetic nervous system, which can help to reduce stress and inflammation. Some examples include Child’s Pose (Balasana), Cobra Pose (Bhujangasana), and Legs Up the Wall Pose (Viparita Karani).
Also pranayama with deep breathing practices such as alternate nostril breathing (nadi shodhana) and bellows breath (bhastrika) have been shown to increase vagal tone and reduce inflammation in the body.
By increasing mindfulness.
Yoga practices such as meditation and deep breathing increase mindfulness and awareness of the present moment. This helps to reduce and master negative emotions such as anxiety and depression, which have been linked to increased inflammation.
Mindfulness meditation practices: scan meditation and loving-kindness meditation have been shown to reduce inflammation markers in the body.
By improving sleep.
Sleep is important for regulating the immune system and reducing inflammation. Yoga is helpful for improving sleep quality, which in turn can help to reduce inflammation.
Yoga nidra is a guided practice that involves a systematic relaxation of the body and mind. It has been shown to reduce inflammation markers in the body.
By stimulating the vagus nerve.
The vagus nerve is a key regulator of the immune system and inflammation. Some yoga practices, such as deep breathing and specific poses stimulate the vagus nerve which reduce inflammation.
By reducing weight:
Yoga help for reducing body weight and BMI, and balance hormonal disruptions which are associated with increased inflammation.
As I can see with my practicionner, Yoga and specific technics activate their relaxation response by activating the parasympathetic nervous system. It is responsible for the “relaxation response.” When the relaxation response is activated, their bodies switches from the “fight or flight” response to a state of deep relaxation. This shift helps to reduce their stress and inflammation.
Because Yoga reduce the levels of stress hormones in the body. It enhances sleep quality which is important for regulating the immune system and reducing inflammation. The immune system plays a key role in regulating inflammation.
Overall, Yoga have powerful effects on the nervous system and reduce inflammation in the body by promoting:
improving sleep quality,
and boosting immune function,
and correcting the mind and physical postures.
Ayurveda: another golden key to fight chronic pain
If you read me, you know that I always link my articles’ topic with Yoga and Ayurveda. Those both sisters sciences lead to wonderful results and we really should apply their principles in our lives.
As a reminder Ayurveda is the Indian traditional system of medicine based on the concept of balance between mind, body, and spirit. Ayurvedic remedies for chronic pain are tailored to the individual’s specific needs. And specifically to it prakriti (personal ayurvedic constitution).
According to Ayurveda, chronic pain can be caused by an imbalance in any of the three doshas – Vata, Pitta, or Kapha. Each dosha is associated with specific qualities and functions in the body, and an imbalance in any of these can lead to chronic pain.
Role of doshas in chronic pain syndrom
Vata dosha is associated with movement and communication in the body, and an imbalance in Vata can cause dryness, coldness, and instability. Vata imbalances can lead to conditions such as arthritis, fibromyalgia, and nerve pain.
Pitta dosha is associated with metabolism and digestion, and an imbalance in Pitta can cause heat, inflammation, and acidity. Pitta imbalances can lead to conditions such as migraines, headaches, and inflammatory pain.
Kapha dosha is associated with structure and stability in the body, and an imbalance in Kapha can cause heaviness, congestion, and stagnation. Kapha imbalances can lead to conditions such as joint pain, osteoarthritis, and lymphatic congestion.
The approach that we use in Ayurveda to managing chronic pain syndrome involves identifying the doshic imbalances. That may be contributing to the pain and developing a personalized treatment plan that addresses these imbalances.
Our treatment plan may include dietary and lifestyle changes, herbal remedies, body therapies, yoga and meditation practices. All that are tailored to the patient’s unique constitution and imbalances.
Some ayurvedic remedies tips?
I give you some examples of Ayurvedic remedies for chronic pain that can include:
Turmeric: Turmeric is a spice that is commonly used in Ayurvedic medicine to reduce inflammation in the body. It contains a compound called curcumin, which has been shown to have anti-inflammatory properties.
Ginger: Ginger is another spice that is commonly used in Ayurvedic medicine to reduce pain and inflammation. It contains compounds called gingerols and shogaols, which have been shown to have anti-inflammatory and analgesic properties.
Massage: Ayurvedic massage, known as abhyanga, can help to reduce pain and promote relaxation. The massage is typically performed using warm herbal oils that are chosen based on the individual’s specific needs.
Yoga: As mentioned above, yoga can be an effective therapy for the management of chronic pain. Ayurvedic yoga, known as hatha, vinyasa yoga, is a type of yoga that is specifically tailored to the individual’s dosha, or body type.
In conclusion, chronic pain syndrome is a complex condition that can have a significant impact on an individual’s quality of life.
A multimodal approach that includes complementary therapies such as yoga and Ayurveda may help to alleviate pain, improve physical function, and promote overall well-being.
As always, anyone with chronic pain should consult with their healthcare provider before starting a new exercise program or complementary therapy.
The brain is a complex organ responsible for many cognitive processes including focus and concentration.
Several brain regions are involved in focus and concentration, including the prefrontal cortex, parietal cortex, and basal ganglia.
When we try to focus on a task, these regions of the brain work together to filter out distractions and keep attention on the task at hand.
What is the difference between concentration and focus?
While “focus” and “concentration” are often used interchangeably, there is a subtle difference between the two terms.
Focus refers to the ability to direct one’s attention to a particular task or activity, while ignoring distractions. It involves being fully engaged and present in the moment and directing your full attention to the task at hand.
Concentration, on the other hand, refers to the ability to maintain focused attention over a long period of time. It involves the ability to sustain attention and stay focused on a task, even in the face of distractions or fatigue.
In other words, concentration is the initial act of directing attention, while concentration is the sustained ability to sustain that attention over time.
Focus and concentration are important for productivity, learning and success. By developing these two skills, you can improve your ability to stay on task, ignore distractions, and achieve your goals.
The factors of lack of concentration and attention.
In today’s world, there are countless distractions that can divert our attention from the task at hand. Examples include social media notifications, emails, phone calls, conversations, and environmental factors such as noise or clutter.
Take a break! To feel your inner capabilities.
Neurotransmitters are chemicals in the brain that help regulate mood, cognition, and metabolism. Imbalances in neurotransmitters like dopamine, norepinephrine, and serotonin can interfere with attention and concentration.
Both dopamine and serotonin are neurotransmitters, which are chemical messengers in the brain that communicate through neurons. Serotonin is linked to emotions like happiness, focus, and relaxation, while dopamine is associated with reward, motivation, and productivity.
Norepinephrine, also called noradrenaline, functions as both a neurotransmitter and a hormone, and it is vital to the “fight-or-flight” response in your body. It increases alertness, arousal and attention, constricts blood vessels, which helps maintain blood pressure in times of stress and affects your sleep-wake cycle, mood and memory.
Imbalances in this neurotransmitters can lead to anxiety, depression, attention deficit hyperactivity disorder (ADHD), headaches, memory problems, sleeping problems, low blood pressure (hypotension), low blood sugar (hypoglycemia), changes in blood pressure, heart rate.
Stress, chronic stress and anxiety.
When we are stressed or anxious, the brain’s “fight or flight” response is activated. It can interfere with attention and concentration by redirecting cognitive resources to deal with the perceived threat.
The mind is preoccupied and this can also cause physical symptoms like tension or restlessness which further impedes concentration.
People who suffer from chronic stress should practice Yoga, meditation and pranayama or any stress management technique.
If a task isn’t engaging or challenging, it can be hard to stay focused. This is especially true for repetitive or mundane tasks.
Lack of sleep has a profound impact on cognitive function, including attention and concentration. When we lack sleep, the brain’s ability to filter out distractions and maintain attention is compromised.
Attention Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects attention, impulse control and hyperactivity. People with ADHD have trouble staying focused and are often distracted. It lacks organization and anchoring.
Noise, visual stimuli and interruptions can also interfere with attention and concentration by overloading the brain’s ability to process information.
Overall, a lack of concentration is often the result of a complex interplay of factors in the brain and the environment. By understanding these factors and working to resolve them, you can improve your ability to focus and maintain your attention on the tasks that matter most.
Hormonal changes like those that occur during puberty, pregnancy, or menopause can affect cognitive function and lead to poor focus and concentration.
As we age, our cognitive function naturally declines, which can lead to a lack of focus and attention. However, staying physically and mentally active helps slow this decline.
How to improve your focus and concentration
There are several things you can do, but the nost important thing is to have good time with yourself…only.
Go inside, far of noise and cell phone, enjoy nature and yourself…
Try to minimize potential distractions by turning off notifications on your phone, closing unnecessary tabs on your computer, and finding a quiet workspace.
Mindfulness meditation and pranayama reduce stress and anxiety and improve your ability to concentrate.
Make sure you get enough sleep each night to support your cognitive function. Aim for 7-8 hours of sleep per night and establish a regular sleep schedule.
Regular exercise has been shown to improve cognitive function and reduce stress.
This eliminates accumulated mental and physical toxins, boosts the immune system and regeneration.
If you are working on a large or complex task, break it down, it will be easier to manage. This will help you stay motivated and focused on each individual step.
Use a planner or calendar
Write down tasks and set specific deadlines to help you stay organized and focused on what needs to be done.
Stay hydrated and take care of your diet
Drinking plenty of water and eating a balanced diet will help support cognitive function and improve your concentration.
It is important to remember that improving focus and concentration is often a gradual process and results can take time. If you continue to have trouble concentrating despite these strategies, developing yoga, meditation, and pranayama sessions can be helpful.
Yoga improves concentration and attention
Yoga is a great tool. A yoga practice involves mindful movement, breathing, and meditation, which help reduce stress and improve cognitive function. Also, some yoga poses like Vrkasana (Tree Pose) or Garudasana (Eagle Pose) require concentration and balance and train the mind to focus.
Yoga has also been shown to have a positive impact on mental health. For example, a 2017 study found that regular yoga practice was associated with improved attention and working memory in adults. the elderly.
I invite you to read this article on the significant impact of yogic practices on the brain.
Here I give you some postures and breaths that you can practice
Tree Pose (Vrksasana): This standing pose involves balancing on one foot while leaning on the other. It can help improve focus and concentration.
Eagle Pose (Garudasana): This pose requires focus and balance as you wrap one arm and leg around the other. It can help improve focus and concentration.
Downward Facing Dog (Adho Mukha Svanasana): This pose stretches the spine and can help improve circulation to the brain, which can improve cognitive function.
Ujjayi Breath: This breathing technique involves inhaling and exhaling through the nose while constricting the back of the throat. It can help calm the mind and reduce stress, which can improve focus and concentration.
Nadi Shodhana (Alternate Nostril Breathing): This breathing technique involves inhaling through one nostril and exhaling through the other, alternating between the two. It can help balance the hemispheres of the brain and improve concentration. Learn how to practice it here.
Mindfulness meditation is about focusing on the present moment without judgment. It can help improve concentration by training the mind to stay present and centered.
Transcendental meditation involves repeating a mantra to calm the mind and reduce stress. It has been shown to improve cognitive function and concentration. Check out my post from last week here.
With a loving-kindness meditation, one sends positive thoughts and feelings to oneself and others. This helps you improve your overall well-being and reduce your stress, which in turn improves concentration and attention.
It is important to note that yoga and meditation practices are highly individualized, so what works for one person may not work for another. It’s a good idea to experiment with different techniques and find what works best for you.
Additionally, it’s always a good idea to work with a qualified yoga teacher or meditation instructor to ensure proper alignment and techniques. Book my services for effective results.
Diet plays an important role in improving focus and concentration. I give you dietary recommendations and ayurvedic tips who will help you. The best is to know your prakriti (personal ayurvedic constitution) to learn which food are good for you and your digestive fire.
A balanced diet should be composed with a variety of fruits, vegetables, whole grains, lean proteins and healthy fats to provide the nutrients your brain needs to function properly.
Incorporates omega-3 fatty acids. They are present in fatty fish like salmon, sardines and tuna, as well as in walnuts, flax seeds and chia seeds. They also reduce inflammation in the brain.
Limit processed foods and sugar. This is one of the best tips in Ayurvedic medicine. Processed foods and sugary drinks cause spikes and crashes in blood sugar. The impact on concentration and attention is significant. It is therefore best that you limit these foods and choose whole, unprocessed foods instead.
Stay hydrated because dehydration leads to fatigue, brain fog, and poor cognitive function. It is important to drink plenty of water throughout the day and lukewarm.
Consume caffeine in moderation. It can temporarily boost concentration and attention, but it is important to consume it in moderation as it can cause headaches, stomach aches, nervousness and delay sleep. And we are precisely looking to improve the quality of sleep!
It can also have a diuretic effect, causing flushing of the face, involuntary muscle contractions and restlessness.
Alcohol and drugs obviously alter cognitive functions and lead to a lack of concentration.
Some additional things to consider:
I give you here elements who can help you further:
Set yourself clear and specific goals. It will help youto stay focused and motivated. Make sure your goals are achievable and measurable, andbroken downbreak them down into smaller steps to make them more manageable.
Prioritize your tasks: Not all of your tasks are created equal. Identify the most important tasks and tackle them first when your focus and energy levels are at their highest.
Take breaks. Taking short breaks throughout the day helps you recharge your batteries and stay focused. Try brisk walking, stretching, or deep breathing exercises.
Uses self-talkpositive for build your confidence and stay motivated. Negative self-talk is demotivating and leads to a lack of focus.
Seek help. If you’re having trouble concentrating, don’t be afraid to ask your friends, family, or yoga teacher for help. Sometimes talking to someone else can help you gain a new perspective and find new strategies for improvement.
Yogic practices are effective to control your emotions. It is a lifestyle and a strong understanding of your mind and body. You can still feel emotions, however through practicing yoga it can give you better control of your emotions by being aware of your imbalances and/or emotions and controlling them through asanas, pranayama and meditation to take control back.
Yoga and Emotional Dimension of Personality:
There are two kinds of emotions: positive and negative.
For example love, kindness are positive emotions, while anger and fear are personality development thoughts.
Similarly, our feelings and attitudes may be positive and negative.
For your self growth, emotional development, positive feelings, attitudes and emotions should be developed and negative ones should be controlled. The negative attitudes and emotions work as a mental blockages for the development of personality and conscious.
Yoga plays a critical role in development of positive emotions. It’s emotion therapy.
It brings emotional stability and helps to control negative ones.
Yogic practices such as yama, niyama, asana, pranayama, pratyahara and meditation help in emotional self-regulation.
For example, the principle of non-violence will protect us from negative emotions and develop positive feelings of love and kindness for ourself and others. Similarly, other principles like yama and niyama will help to develop positive emotions and attitudes in our personal and social life.
How Yamas and Niyamas teach you to control your emotions?
Yama (restraints) and Niyama (observance) are principles which need to be adopted always in our day-to-day life.
These can be considered as the universal codes of conduct that help us in following high standards in our personal and social life.
Principles of yama are concerned with one’s social life.
The principles of niyama are concerned with one’s personal life.
Yama and niyama are part of Ashtanga yoga and help for self growth.
The five principles of yama are:
Aparigraha (non-possessiveness, non-grasping or non-greediness).
The five principles of niyama are:
Swadhyaya (study of good literature and knowing about the ‘self’)
Ishwarpranidhana (dedication to the God/Supreme power/ what you believe).
Control and acceptance: the keys
It is important to have control of your body, you have to be conscious of all your senses, your mind, and your body inside and out.
You need to have an understanding of emotions and when and how they affect you. Feel emotions by not holding them back, however, you should not let the emotions take control of you either. You need to manage them, and yoga practice can help you do this.
Yoga is a spiritual science of self-realization, which means finding oneself through a spiritually journey.
People say they know themselves, but do they really?
Or do they only know their qualities, their idea of who they are?
I have spent a lot of my life just being happy, outgoing and suppressing sadness and anger. I surely did not have control of those emotions, but more of blocking/holding back.
Suppressing my emotions has caused me to be sick on the inside, and these emotions are retaliating and in force. The path of yoga and practicing has helped me to master my emotions and my well-being. It can assist you like an emotions therapy as well.
You can have a deeper understanding of your emotions and taking control back. Certain asanas can also help lift your spirit or the opposite by calming you down but you need to be guided properly if you have no body conscious.
Pranayama also assists with increasing or decreasing your mood through breath by acting on hormones and other physiological systems. You have a better balance and master yourself, mind and body.
Then, through meditation practice, proper and healthy diet, water, and general activities in your daily schedule you have understand the main tools to control your emotions.
Live with your emotions and avoid that your emotions make you live.
Everything is related between your guts and your brain. Meaning that if you have bas food intake then your brain functioning will reflect the quality of your food.
Many people including myself, have blamed someone for my own feelings of anger, sadness or even happiness, but it’s your reaction, not their action that causes these emotions. The emotions can quickly change from one to another and even in a short turn around. With not having control of these emotions, you can hurt yourself, something or even someone else.
Feeling these emotions are natural but you must live with your emotions and avoid that your emotions make you live.
Knowing them, feeling them, accepting them and move onward, through asanas, breath, meditation diet and lifestyle. Once you have understood that and practice that, you will have control of your emotions.
But not only you will master your actions, your reactions and therefore feel more balance within.
If your emotions are running wild and you need balance in your life:
Look at your lifestyle and change what you need to change to be balanced
Look at your emotions
See how you feel inside
Balancing poses and pranayama: what you need to practice.
These asanas and pranayama below will help bring calmness, balance and cleanse the mind and body.
You have to practice putting your consciousness and commitment onto the breath for each asana in a way to feel, experiences and receive the benefits.
Sorry, there is no solutions in this earth than to commit and work little on yourself if you want to get results. You don’t want to put efforts to master your life, then do not complain and undergo.
What poses to practice?
Vrksasana (Tree Pose):
– balancing for a beginner and advanced.
– develops nervous balance and strengthens the legs, ankles, and foot muscles.
To begin, stand on your matt, even out the weight between both of your feet.
You then shift your weight from your left foot primarily on toyour right leg/foot.
Lift your left knee out in front and grab your shin with your left hand.
Open up your hips with moving your left knee out to the left side and having a straight alignment from the knee to your hips.
Keeping your hips open place your left foot on your inner thigh, calf or ankle, just not your knee. From here you can open your arms down by your body with palms facing forward and looking ahead. You can also put your palms together in prayer position or up to make branches with your arms and look to your thumbs or the ceiling.
Relaxed your shoulders, keep the back straight, balance on the 3 points of your foot and keeping a straight line from top to bottom and having an awareness of your pelvis with anterior or posterior tilts. Hold this position up to 2 min each side. When you are ready slowly lower your leg and shake the legs out and swap sides.
If your mood is low and you feel down, and you need a push for energy, backbends are what is needed. They are good for opening up and embracing life and life’s challenges.
Then which backbends?
I have chosen Ushttasana (camel pose).
Physical benefits with this pose are the extension of the vertebrae,
stimulation of the spinal nerves which relieving backache, rounded back and drooping shoulders.
Having the neck stretched tones the throat organs and regulates the thyroid.
benefits the digestive and reproductive system, through the stretch in the stomach and intestines.
You would begin by sitting in vajrasana pose and then stand on your knees with arms by your side. Lean slowly backwards right-hand reach for the right heel and left hand reaching for the left heel.
Pushing the hips forward, keeping the thighs vertical and bend the head and spine backward as far as comfortable. Relax into the pose and the support is even through both arms and legs. Hold for up to 3min for a static pose and when you are ready to come back slowly release one hand at a time and transition into the counterpose balasana.
Forward bends are a good counterpose for backbends but also good for calming the emotions down. If you need to calm the mind, release anger or release ego these asanas will help.
Balasana (Childs pose)
stretches and strengthens the back muscles and separates the individual vertebrae from each other, releasing the pressure of the discs, this pose also tones the pelvic muscles and sciatic nerve.
Sit in the vajrasana pose and widen the gap between your knees close to the width of your matt.
Fold forward putting your forehead on the mat and making a curve in the spine.
Stretch your arms out forward with your palms facing down and your stomach rest between your legs.
Push your tail bone down towards your feet and relax, holding this pose around 3min or to calm anger up to but no more than 10 min.
After back and forward bending you should do a spinal twisting asana.
Meru Vakrasana (spinal twist)
good for managing entangled knots and twists in your life.
give us the confidence and energy to learn how to deal with these problems.
good for the spine, and toning the nerves.
Alleviates certain types of backaches or neck pain.
Sitting with your legs out straight and back straight, bend your right knee and place your right foot on the outside of the left knee.
Breath in and raise your arms to the sky and on the exhale twist your body to the right.
Placing your left elbow on your right knee with your hand pointing up palm outwards and right hand flat on the ground behind you. On every inhale lengthen the body and exhale twist a little deeper. Holding each side up to 3 min, and when ready re-centre and change legs and twist to the other side.
After moving through some asana’s, pranayama and meditation should be added to the practice, or even on their own if required. They are useful for other ways to gain control of your emotions.
Which pranayamas to practice?
Many pranayamas are good for looking within and connecting with yourself deeply.
You can start by :
Nadi Shodhana should be practiced in each practice of pranayama to balance and purifying to form the basis for a successful practice of pranayama.
Bhramari Pranayama (humming bee breath) is good for relieving stress and cerebral tension and helps alleviating anger, anxiety, insomnia, which increases the healing capacity of the body.
Bhramari Pranayama includes a meditative state by harmonizing the mind and directing the awareness inwards. The vibration of the humming sound creates a soothing effect on the mind and nervous system.
Sit in a comfortable seated pose hands resting on your knees. Back straight and body relaxed.
Raise the arms out to the side, bend the elbows, and bringing the index fingers to plug each ear.
Bringing awareness to the center of the head take a deep breath in through the nose and exhale slowly and controlled while making a deep steady humming sound like that of a bee.
The humming sound should be smooth and continue for the duration of the exhale.
The softness of this sound will vibrate at the front of the skull.
At the end of the round, the hands can stay or be lowered and raised again for the next round. This practice can be between 5-10 rounds for beginners and increase up to 10-15 minutes, if increased tension and anxiety can practice for up to 30 min.
If sitting down is not comfortable for you then meditation with movement is something you can work with.
What about meditation for your emotions ?
One of the meditations of movement is walking, yes, just genal walking.
You can walk anywhere, your house, studio, garden, or the beach.
Anywhere you can walk without tripping can be used. This type of meditation is where you look on the ground just in front of yourself, so you can see where you are going, but having your awareness on your mind and body.
Keeping your body upright, aligned and dignified whilst being comfortable and natural, walk slowly and deliberate with each step.
Take each step by pressing the heel down first and flattering the foot and then lifting the other foot and step forward and place the heel on the ground following by flattening the foot and then taking the next step and repeat.
Just breath naturally (from the diaphragm) and focusing on the rhythmic flow of the breath during each step.
Walk around for at least 5min up to 15min focusing on your breath and your steps. This refocuses your thoughts away from any emotions that are causing you to feel sad, angry or even when you want to calm your pitta.
This meditation gives you the opportunity to look deep within and remember the Earth that sustains us and develop gratitude. Be mindful as possible by being aware of your body and the physical sensations in each step as you move.
Emotional balances from imbalance of doshas:
Knowing your ayurvedic constitution will help you to know what doshas imbalances you have.
You can use asanas to get your balance back for e.g. if you are having an imbalance with your pitta then twisting poses will help towards increasing pitta and forward folds to cool the pitta. Keep checking your dosha till you have a balance and this should help you have more control of your emotions also.
Yoga is a lifestyle and a strong understanding of your mind and body. You still feel emotions, however through yoga practice you have better control of your emotions, aware of your imbalances and/or emotions and controlling them through asanas, pranayama and meditation to take control back.
Wake up with love for yourself, your neighbor, and love for nature, whilst being aware of your emotions and practice what is needed to have control of your mind and body again.
Remember to just breathe, breath in deeply, and exhale completely.
Breath is the main part in charge of our homeostasis. If you are breathing badly, it will automatically impact negativelythe state of your mind and system regulation in your body.
Emotions are temporary
Emotions come and go.
Simply become the witness.
Becoming the witness does not mean pushing away your thoughts and emotions; it means allowing them fully, giving them our full attention and awareness without believing that this is who we are.
Emotion takes place within us, yes, and you can even say that it is part of us, but it is not who we really are, and seeing that frees us to be able to fully experience an emotion.
When we are able to fully experience an emotion our world changes because the nature of life is that sooner or later everything changes.
We are not our thoughts.
What we resist persists
When you feel an emotion, don’t run away from it, don’t wallow in it.
Just give it space, feel the raw sensation in the body without stories, without involvement, just presence! This is the highest form of yoga.
If you can really do this, before you know it, the emotion will have changed or dissolved and you can feel the peace that comes from being the pure witness to all experiences.
I hope this gives you an idea of how to handle emotional pain in your yoga practice.
A specific Yoga protocol for osteoporosis fights it and helps prevent and reverse the condition effectively.
As with all other tissues, bone tissue regenerates. But osteoporosis results from an imbalance in the regeneration of new tissue.
Osteo” means bone and “porosis” means pores.
In osteoporosis, the bone structure becomes porous and bone mass decreases.
The bone becomes brittle, you are more prone to fractures and even on a simple movement or jerk.
In general, women over the age of 50 are more prone to natural loss of bone mass, and older women show a higher rate of bone mass loss as they age. The reason given is the decrease in estrogen after menopause. Estrogen is responsible for maintaining bone health in women.
Generally, there are no signs and symptoms in people with osteoporosis. They often realize this after a fall, therefore during a fracture. Osteoporosis is diagnosed by bone densitometry, a technique that involves checking the bone density in the hip and spine.
The precursor symptoms that may appear are slight back pain due to the appearance of microfissures in the vertebrae and the weight of the body may be the reason, the loss of a few centimeters in height and the appearance of kyphosis ( forward curvature of the top of the spine).
Wrists, hips and vertebrae are the most common first fractures due to osteoporosis.
The rate at which we lose bone mass in the last years of life depends on the quality of the bones during our young age.
We therefore understand the importance of taking care of your body from an early age.
How to prevent osteoporosis?
This is about prevention. And it’s not for lack of telling you in my posts.
People who start exercising at an early age are less likely to develop osteoporosis later on.
A sedentary lifestyle is one of the most common causes of osteoporosis along with excessive alcohol consumption and tobacco use leading to loss of bone mass.
People with smaller frames (less bone tissue) feel the impact of osteoporosis more than those with larger bones, because smaller frames have fewer stores of bone mass to lose to osteoporosis. Reduced secretion of sex hormones in both sexes (estrogen for women and testosterone for men) can initiate the disintegration of bone mass.
In addition to age, which causes the natural decline in sex hormones in both sexes, the functioning of the prostate in men and of the breast in women can contribute to the decline in sex hormones in both sexes.
Overactive thyroid, parathyroid or adrenal glands can also lead to loss of bone mass leading to osteoporosis.
Osteoporosis can be prevented by including adequate amounts of calcium in the diet (dairy products, powdered eggshells, green leafy vegetables, soy, orange juice and fish with bones).
Vitamin D, through exposure to the sun, plays a vital role in the absorption of calcium.
Fractures due to osteoporosis can prove fatal for older people because in most cases they do not live beyond the first year after the fracture.
Yoga for osteoporosis
Is yoga good for osteoporosis?
Osteoporosis is the main cause of arthritis, this type of arthritis is known as osteoarthritis.
The loss of mass from the bony surfaces that meet at the joints makes joint movement difficult and painful. The friction between the two adjacent bones that form the joint becomes problematic.
How to practice
Yoga poses for bone health emphasize spinal alignment. Asanas are practiced that keep the spine straight in order to reduce the kyphosis that has set in due to osteoporosis.
As bone mass decreases in the vertebrae, they appear to collapse on top of each other and reduce the space between them. This limits the freedom of movement of the spine.
So focus on lengthening the spine while doing gentle yoga for osteoporosis. This recreates the natural movement and restores space between the vertebrae. A rigid spine is very likely to fracture at the slightest jolt it undergoes.
Yoga poses for osteoporosis include yoga asanas that bear the weight of the body on the arms and hands, to build bone density in the practitioner’s arms and hands.
To prevent osteoporosis with yoga and to treat osteoarthritis, gentle back extensions are practiced, lifting the chest and placing the spine in an arch towards the back.
That helps improve the density of bones that are affected by these movements.
The yoga asanas that are listed here under yoga for osteoporosis have been structured in an easy flow or a vinyasa flow to avoid any jerky movements.
Most fractures in osteoporosis patients result from a poor sense of balance. Transitions between yoga poses are performed appropriately with poses that challenge the balance of the practitioner.
Balance-enhancing yoga poses improve the strength of the balance center in the brain, which proves to be a boon in the later years of life when the sense of balance falls victim to the natural process. of ageing. Yoga poses designed for bone health are good for osteoporosis because they deliberately avoid extreme flexion and extension towards
Yoga Poses for Osteoarthritis
Here some of poses which can be practiced, all depends on your conditions and pathologies. These poses are only examples of what i can suggest during my yoga classes.
If need some help to build your yoga and healthylife style, click here for a free session.
Ayurveda uses preventive and curative therapies, the Panchakarma is one of those. It uses also other various methods for purification and rejuvenation.
Ayurveda is more than just a healing system; it is a science and a proper art of living that helps to achieve longevity. It can guide each individual in the right choice of diet, lifestyle, and exercise to restore balance in body, mind, and consciousness, thereby preventing disease from gaining a foothold in the system.
Panchakarma is a treatment program for the body, mind and consciousness, which cleanses and rejuvenates.
It is practiced individually to precisely meet the needs of one’s Ayurvedic constitution and specific disorders of the mind. It therefore requires observation and supervision.
The Panchakarma therapy principles
The treatment begins with pre-purification measures called Snehana and Svedana, then cleansing methods, Shodan are applied.
It is based on Ayurvedic principles that creation is made up of 5 main elements. Each of these 5 elements is present in greater or lesser proportions and includes a range of qualities that manifest themselves in a more or less obvious way in each individual and depending on the situation. The five basic elements are ether, air, fire, water and earth.
The combination of these elements constitutes the three doshas (tridosha): Vata, Pitta and Kapha, and their balance is unique to each individual.
Vata: a combination of ether and air,
Pitta: a combination of fire and water.
kapha: a combination of water and earth, are called the tridosha.
These are the three humors or the three organizations of the body, which also derive from consciousness.
Each individual constitution and mind temperament is determined by the proportions of these three doshas at the time of fertilization meaning that when the embryo is formed, the constitution is determined.
When this doshic balance is disturbed, it generates disorders causing symptoms and eventually leads to disease.
Each individual constitution therefore has its own unique balance according to its own nature (vata, pitta and kapha or VPK).
This balance of VPK is the natural order. When this doshic balance is disturbed, it creates an imbalance.
Health is order; disease is disorder.
Order is the state of health, as defined by Ayurveda. It exists when the digestive fire (agni) is in a state of balance; bodily humors (vata, pitta and kapha) are in balance, the three waste products (urine, faeces and sweat) are produced and eliminated normally, the seven bodily tissues (rasa, rakta, mamsa, meda, asthi, majja and shukra/artava ) function normally, and the mind, senses and consciousness work harmoniously together.
When the balance of these systems is disturbed, the process of disease (disorder) begins.
The doshas according to their balance or imbalance:
Vata (air+ether) in balance: great agility, dry hair and skin, thin body, creative, energetic, flexible, excitement, new experiences
Pitta (fire+water) in balance: perfect digestion, luminous complexion, good appetite, precise, quick-witted, direct and frank.
Pitta out of balance: itching, indigestion, excessive body heat, burning sensations, irritable temper, arguments.
Kapha (earth+water) in balance: great endurance, wide and soft eyes, strong body, soft skin, loyal, patient, stable, understanding.
Kapha out of balance: oversleeping, overweight, suffers from asthma, depression, diabetes, resistance to change, stubborn.
Benefits of Panchakarma
Eliminate toxins and toxic conditions from your body and mind.
Restore your constitutional balance by improving your health and well-being.
Strengthen your immune system and become more resistant to disease.
Reverse the negative effects of stress on your body and mind, slowing down the aging process.
Bring deep relaxation and a feeling of well-being.
Purvakarma : the pre-purification measures:
Before the purification processes begin, it is necessary to prepare the body to promote the elimination of toxins. These two procedures are called snehan and svedana.
Snehan is oil massage. The oil is applied all over the body with a specific massage to move toxins to the gastrointestinal tract. Oil massage also makes superficial and deep tissues soft and supple, helping to eliminate stress and nourish the nervous system.
Snehan is administered daily for three to seven days.
Svedana is sweating or perspiration. It is practiced every day immediately after the snehan. A herbal concoction can be added to the steam to further loosen the toxins from the individual. Svedana helps liquefy toxins to direct them into the gastrointestinal tract.
After three to seven days of snehan and svedana, the body is ready to receive the method or methods of panchakarma given according to the constitution and disorders of the individual.
Cleaning methods: shodanas
Vamana: Vomiting Therapy
When there is congestion in the lungs causing repeated bouts of bronchitis, colds, coughs or asthma, the Ayurvedic treatment is therapeutic vomiting, vamana, to remove the kapha causing excess mucus. Often this also releases pent up emotions that have been held in the kapha areas of the lungs and stomach along with the accumulated dosha. Once the mucus is released, the patient will feel relief instantly. Congestion, wheezing, and shortness of breath are likely to go away and the sinuses will become clear.
Therapeutic vomiting is also indicated in chronic asthma, diabetes, chronic cold, lymphatic congestion, chronic indigestion and edema. After vamana, it is recommended to rest, fast, smoke certain herbal cigarettes, and not suppress natural urges (i.e. urination, defecation, gas, sneezing, cough). If vamana is administered correctly, the person should feel relaxation in the lungs, be able to breathe freely, have lightness in the chest, clear thinking, clear voice, good appetite and all symptoms of congestion will disappear.
Virechan: Purgation therapy
When excess bile, pitta, is secreted and accumulated in the gallbladder, liver and small intestine, it tends to cause rashes, skin inflammations, acne, chronic bouts of fever, vomiting of bile, nausea and jaundice. The Ayurvedic literature suggests in these conditions the administration of a therapeutic purgation or a therapeutic laxative. Purgatives help relieve excess pitta that causes biliary disorders in the body. In fact, purgatives can completely cure the problem of excess pitta. When purgatives are used, the patient should not eat foods that aggravate the overriding mood or unbalance the three humors.
Basti: Enema Therapy
Vata is a very active principle in pathogenesis (disease). If we can control vata through the use of basti, we have come a long way towards the root cause of the vast majority of disease. Vata is the main etiological (causal) factor in the manifestation of diseases. It is the driving force for the elimination and retention of feces, urine, bile and other excreta. Vata is mainly located in the large intestine, but bone tissue (asthi dhatu) is also a site for vata. Therefore, drugs administered rectally have an effect on asthi dhatu. The lining of the colon is related to the outer covering of the bones (periosteum), which nourishes the bones. Therefore, any drug administered rectally penetrates deeper tissues, such as bones, and corrects vata disorders.
Nasya : Administration nasale
The nose is the doorway to the brain and it is also the doorway to consciousness. The nasal administration of drugs is called nasya. An excess of bodily humors accumulated in the sinuses, throat, nose or head is eliminated through the nearest possible opening, the nose.
Prana, vital force in the form of nerve energy, enters the body through the breath carried out through the nose. It is found in the brain and maintains sensory and motor functions. Prana also governs mental activities, memory, concentration and intellectual activities. A dysregulation of prana results in malfunctioning of all these activities and produces headaches, convulsions, memory loss and reduced sensory perception.
Nasal administration, nasya, is therefore indicated for prana disorders, sinus congestion, migraines, convulsions and certain eye and ear problems. Breathing can also be improved by nasal massage. For this treatment, the little finger is dipped in ghee and inserted into the nose. The inner walls of the nose are slowly massaged, going as deep as possible.
This treatment will help to open the emotions. (The tissues of the nose are tender and for this application the nail must be kept short so as not to injure the delicate mucous membranes). Since most people have a deviated septum, one side of the nose will be easier to enter and massage than the other. The finger should not be inserted by force. The massage should be done by slow penetration, the finger moving first clockwise, then counterclockwise. In this way, the emotions stuck in the airways will be released. This treatment can be used morning and evening. This way breathing patterns will change as emotions are released and eyesight will also improve.
Rakta Moksha: Ayurvedic blood purification
Toxins present in the gastrointestinal tract are absorbed into the blood and circulate throughout the body. This condition is called toxemia, which is the root cause of repeated infections, hypertension, and some other circulatory disorders. This includes repeated attacks of skin disorders such as hives, rashes, herpes, eczema, acne, scabies, leucoderma, chronic itching or hives.
In these conditions, in addition to internal medication, elimination of toxins and purification of the blood are necessary. Rakta moksha is also indicated for enlarged liver, spleen and gout. Pitta is produced from the disintegrated red blood cells in the liver. Thus, pitta and blood have a very close relationship. An increase in pitta can pass into the blood, causing toxicity, and therefore many pitta-genic disorders. Drawing a small amount of blood from a vein relieves the tension created by pitta-genic toxins in the blood. Leeches have been used as an alternative to bloodletting. Bleeding also stimulates the spleen to produce anti-toxic substances that help boost the immune system.
Toxins are neutralized, resulting in a radical cure for many blood-borne diseases. Certain substances such as sugar, salt, yogurt, acid-tasting foods and alcohol are toxic to the blood. In the case of certain blood disorders, these substances must be avoided to keep the blood pure.
For rakta moksha treatment other than bloodletting, there are blood purification practices involving herbs, gemstone therapy, or colored water therapy. For any rakta moksha treatment or related alternative treatment, it is beneficial to refrain from consuming yogurt, salt, sugar, alcohol, marijuana, sour and fermented foods.
What lifestyle and diet during therapy
At each stage of panchakarma therapy, certain lifestyle and diet guidelines should be followed. It is important to rest and remain calm to receive the full benefits and effects of the therapy.
One therefore avoids all strenuous exercise, sexual activity, late nights, loud music, television and other stimulating experiences.
This is also a great time to observe one’s thoughts and experiences during this time.
Meals are designed to support the cleansing process. As the toxins return to the gastrointestinal tract, the power of digestion is further slowed down. Kitchari is one of the adequate food techniques, very easy to digest, which nourishes all the tissues of the body, and excellent for the regeneration of cells. It helps in the detoxification and cleansing process.
Kitchari is a seasoned mixture of rice and mung dal, and is the basis of the Ayurvedic way of life. Basmati rice and mung dal both have the qualities of being mild and refreshing with a sweet aftertaste. Together they create a balanced diet; an excellent combination of protein and is tridoshic.
Panchakarma is a very technical Ayurvedic treatment and requires the proper guidance of a highly trained and knowledgeable Ayurvedic practitioner.
It cannot be undertaken alone with information from an article or a book.
Panchakarma is an individual process personalized to one’s constitution, physical and mental disturbances, disease and therefore requires close observation and supervision.
To rejuvenate and cure, join me ine the Ayurvedic panchakarma retreat. all the details here
Prana (your breath) and your mind are intricately linked. If you control your prana you will control your mind and you can handle everything.
The only condition, and this is true for everything in order to get results, is your involvement in the practice. The more you listen to your ego, the less impact it will have on your mental and physical health.
And the more you know your ego, the more you can act on it to manifest the benefits of these practices on your body and mind. And only then will the transformation take place.
When prana (breath) moves, chitta (the mental force) moves.
When prana is without movement, chitta is without movement.
By this (regularity of prana), the practitioner achieves stability through the exercises mainly by the retention of the breath.
Prana and mind: the keys to work
Fluctuation of one, prana or mind, means fluctuation of the other. When either the mind or prana becomes balanced the other is steadied.
Hatha yogasays: control the prana and the mind is automatically controlled. While Raja yoga, which helps to achieve inner peace, meditation or dhyan, and stress relief, says: control the mind and the prana becomes controlled. These are two different paths of yoga but both are equally effective.
The mind is equated with a wild monkey, jumping here and there. Because of this inborn tendency it is very difficult to hold it still. Without consciousness of it and methods to relief these often erratic waves.
Mind control with the yoga path
Hatha yoga focuses on the well-being of the physical body and includes all the asanas. Asanas improve flexibility and posture, immunity, improves physical strength and body -mind counsciousness.
Hatha says let the mind be, concentrate on the autonomic body functions and vital energy, and the mind will become quiet by itself. When the nervous impulses are steady and rhythmic, the brain functions are regulated and the brain waves become rhythmic.
Without discipline and self involvment you can’t have any grip on it.
Breathing is not only an autonomic functional system, it is the only function of the autonomic nervous system over which we have control. It is also the only doorway to access to our patterns and traumas to modify and heal them. An incredible tool to IMMEDIATELY deactivate the monkey mind and access the emotions that fuel mental chatter, limiting beliefs and self-sabotage.
So now you undertsand why breathing properly is important to fight and heal from stress, anxiety and traumas.
How is it possible not to pay attention to our breathing? It is simple because breathing is automatic.
Breathing process also has some connection with the hypothalamus. It works directly on your autonomic system to seamlessly manage such functions as your heart rate, blood pressure and body temperature. It also works by releasing hormones that direct other hormones or other glands to manage other bodily functions like sleep, mood, emotional responses, muscle and bone growth and sexual drive.
The hypothalamus is responsible for transforming perception into cognitive experience. Erratic breathing sends erratic impulses to this center and thus creates disturbed responses.
There are also certain areas of the nasal mucous membrane which are connected to the visceral organs. When impulses coming from the nose are arrhythmic, the visceral organs, particularly those connected to the coccygeal plexus, respond in the same manner, arrhythmically. The coccygeal plexus is a nerve plexus near the coccyx bone.
So you understand that by being disturbed, these organs again send irregular impulses to the brain and cause more disharmony and imbalance. This cycle is continuous.
Awareness: the first step to change your mind
By becoming aware of the nature of the breath and by restraining it, the whole system becomes controlled.
When you retain the breath you are stopping nervous impulses in different parts of the body and harmonizing the brain wave patterns. In pranayama, it is the duration of breath retention which has to be increased. The longer the breath is held, the greater the gap between nervous impulses and their responses in the brain. When retention is held for a prolonged period, mental agitation is curtailed.
it exists more than 200 Pranayama to heal or regulate specific conditions. It is usually considered to be the practice of controlled inhalation and exhalation combined with retention.
However, technically speaking, it is only retention and inhalation/exhalation are methods of inducing retention.
Retention is most important because it is a longer period prana’s assimilation, and allows more time for the exchange of gases in the cells i.e. oxygen and carbon dioxide.
Patanjali (author of two great Hindu classics: the first, the Yoga-sutras, a categorization of yogic thought organized in four volumes with the titles “Psychic Power”, “Yoga Practice”, “Samadhi” (state of deep contemplation of the Absolute) and “Kaivalya” (separation); and the second, the Mahabhashya (“Great Commentary”) further says that retention of breath after expiration removes the obstacles to yoga.
Yoga is the union of the two poles of energy within us and during retention the poles come closest together. Breath retention must be developed in order to stop the fluctuations of the brain and mind so that a more expansive type of experience can develop.
Yoga is transformative
When you go further into yoga, there comes a time when you have some control of the mind so you can dive deeper within yourself.
When you practice mantra or meditation, the fluctuating mental waves create a barrier between you and the object you are trying to focus your awareness on.
So how to control the mind?
For many, many centuries, people have known that through pranic restraint you can control the influxes of the mind and through mental restraint you can control the influxes of prana, but various spiritual systems have been debating which is the best method to harness the two energies and induce unity.
Christ and Buddha said the same thing : “Lead a good life and your mind will be controlled.” Of course what they said is true, but people today are exposed to so many disturbing external factors that this approach does not work.
There are many good, charitable, pure-minded and compassionate people, but if you ask them to sit quietly, still the mind and meditate, they can’t do it.
Yama and niyama can help but difficult for modern day and support man. These disciplines has to be integrate in addition but not enough to be a very powerful method for developing mind control.
The body is designed for physiological healing
However, sciences and researches have demonstrated (see studies below) that through pranayama, mudras, bandhas and postures regulate the prana and the mind can be brought under control.
Many spiritual traditions, including Sufism, Buddhism and Hinduism, has already, long time ago, discovered that by focusing on the breath, you still the mind, develop one-pointedness and gain entry into the deeper realms of the mind and consciousness.
It exists a large pranayama’s and yogic practices to heal different pathologies or to follow a spiritual path to open skills.
Breathing gives us the ability to control our mental emotional state, it is a door to the subconscious mind to modify and heal patterns.
Aware of your conditions now?
And conscious that your health is your priority?
Without it you are mentally, psychologically and professionally reduced.
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Do you want to improve your brain functions and abilities?
Nowadays, yoga acts as an alternative therapy or medicine for improving brain function. Several scientists have applied yogic practices to reduce brain disorders, nerve diseases and cognitive impairment.
The yogic intervention increases the potency of the alpha, beta and delta bands in the frontal, central, parietal, occipital and temporal lobes, while it increases the potency of theta band only in the occipital lobe and the potency of the gamma band in the frontal lobes and slightly in the temporal lobes.
Ok, that’s all well and good, but what does it mean concretely?
Structure of your brain
The frontal lobe
Basically, the frontal lobe functions with reasoning, planning, problem solving and cognition.
The parietal lobe
It is associated with visual perception, recognition, information processing and spatial reasoning.
The temporal lobe and occipital lobe
It is related to memory and the processing of verbal and auditory signals. And the occipital lobe with the processing and recognition of visual space.
After yoga practices, scientists found a 19.31% increase in delta, a 5.04% increase in theta, a 15.40% increase in alpha, and an 18.68% increase in gamma wave coherence, while beta wave decreases by 1.67%
Asana, pranayama and meditation practices activate alpha, beta and theta waves which influence perception, memory and mood. Delta wave coherence is associated with higher states of consciousness, and increased alpha wave coherence influences wakefulness and alertness.
What are these brain waves frequencies?
Delta (0.1 to 3.5 Hz)
The lowest frequencies are delta. These are less than 4 Hz and occur in deep sleep and in some abnormal processes. It is the dominant rhythm in infants up to one year of age and it is present in stages 3 and 4 of sleep.
It tends to be the highest in amplitude and the slowest waves.
We increase Delta waves in order to decrease our awareness of the physical world. We also access information in our unconscious mind through Delta. Most individuals diagnosed with attention deficit disorder, naturally increase rather than decrease Delta activity when trying to focus.
The inappropriate Delta response often severely restricts the ability to focus and maintain attention. It is as if the brain is locked into a perpetual drowsy state.
Theta (4-8 Hz)
The next brainwave is theta. Theta activity has a frequency of 3.5 to 7.5 Hz and is classed as “slow” activity. It is seen in connection with creativity, intuition, daydreaming, and fantasizing and is a repository for memories, emotions, sensations. Theta waves are strong during internal focus, meditation, prayer, and spiritual awareness. It reflects the state between wakefulness and sleep and relates to the subconscious mind.
Theta is believed to reflect activity from the limbic system and hippocampal regions.
Theta is observed in anxiety, behavioral activation and behavioral inhibition. When the theta rhythm appears to function normally it mediates and/or promotes adaptive, complex behaviors such as learning and memory. Under unusual emotional circumstances, such as stress or disease states, there may be an imbalance of three major transmitter systems, which results in aberrant behavior.
Alpha (8-12 Hz)
Alpha waves are those between 8 and 12(Hz). Good healthy alpha production promotes mental resourcefulness, aids in the ability to mentally coordinate, enhances overall sense of relaxation and fatigue. In this state you can move quickly and efficiently to accomplish whatever task is at hand.
When Alpha predominates most people feel at ease and calm.
Alpha appears to bridge the conscious to the subconscious. It is the major rhythm seen in normal relaxed adults and present during most of life especially beyond the thirteenth year when it dominates the resting tracing. Alpha rhythms are reported to be derived from the white matter of the brain.
The white matter can be considered the part of the brain that connects all parts with each other. Alpha is a common state for the brain and occurs whenever a person is alert (it is a marker for alertness and sleep), but not actively processing information.
Alpha has been linked to extroversion (introverts show less), creativity (creative subjects show alpha when listening and coming to a solution for creative problems), and mental work.
When your alpha is within normal ranges, we tend to also experience good moods, see the world truthfully, and have a sense of calmness.
Alpha is one of the brain’s most important frequency to learn and use information taught in the classroom and on the job.
Alpha-Theta training can create an increase in sensation, abstract thinking and self-control. Alpha allows us to shift easily from one task to another.
Effects of Training: can produce relaxation, inner-awareness of self, mind/body integration, balance, centering, healing, mind/body connection
Beta (above 12 Hz)
Beta activity is ‘fast’ activity. It has a frequency of 14 and greater Hz. Beta activity reflects desynchronized active brain tissue. This wave usually seen on both sides in symmetrical distribution and is most evident frontally.
It is generally regarded as a normal rhythm and is the dominant rhythm in those who are alert or anxious or who have their eyes open. It is the state that most of brain is in when we have our eyes open and are listening and thinking during analytical problem solving, judgment, decision making, processing information about the world around us.
Also, Beta would represent overdrive or hyperdrive in our car scenario. The beta band has a relatively large range, and has been divided into low, midrange and high.
Effects of Training: produce relaxed focus, improved attentive abilities, mental ability, focus, alertness.
Gamma (above 30 Hz)
The subjective feeling states is thinking and the integratation of thoughts with high-level information processing, and associated with information-rich task processing.
Gamma is measured between 30 and 44 (Hz) and is the only frequency group found in every part of the brain. When the brain needs to simultaneously process information from different areas. A good memory is associated with well-regulated and efficient 40Hz activity, whereas a 40Hz deficiency creates learning disabilities.
Yoga improve brain and body functions : how and which technics?
Yoga is also an important method to stimulate theta activity associated with anxiety and memory.
Kriya based yoga practice showed a 40% increase in alpha and theta waves primarily in the parietal region.
The practice of Asana meditation increases alpha and theta brainwave activities which reduce anxiety.
Meditation also increases frontal alpha coherence, which reflects improved frontal lobe integration that improves cognitive flexibility, intelligence, and emotional stability.
Regularly practiced yoga thus increases overall brain wave activity, which decreases anxiety and increases the ability to concentrate.
Likewise, yogic practices greatly increase alpha activity which improves relaxation, better perception and calmness and relaxation of the mind.. Asana and pranayama considerably increase the activity of alpha waves during yoga sessions.
The beta wave increases cognitive skills after a yoga session and reduced emotional exhaustion, state of anxiety and fatigue and linked to increased sensory awareness.
Yoga increases gray matter volumes in the temporal and frontal lobes and the increase in the amygdala function, which produces positive effects on mental health and improves overall cognitive functions, an improvement in tasks associated with selective attention, concentration, visual processing ability and improved sensory motor activity. It proportionally contributes to memory.
Which acts as an alternative therapy to reduce neurological disorders, and an increase in positive mood and perception.
It improves autonomic flexibility by modulating the parasympathetic system. Parasympathetic responses include an increase of digestive enzymes, decreased heart rate, constriction of bronchial tubes in lungs, and more relaxed muscles…
The practices of agnisara, nauli and bhastrika, alters the pattern of the electroencephalogram around the somatosensory and parietal areas of the cortex cerebral.
Meditation Alters Brainwave Activity
The frequency of brainwave activity is altered depending on the state of consciousness and state of mind during meditation.
The practice of yoga nidra is the intermediate stage of wakefulness and sleep, and this stage of the brain produces alpha waves.
During the yoga nidra session, beta activity is slowly replaced by alpha activity.
This has a positive effect on cognitive and affective processes. Researchers observed increases in slow alpha in intermediate meditators, while advanced yoga meditators showed the emergence of rhythmic theta waves.
Yoga nidra produces alpha dominance in the brain and is characterized by mental relaxation, improved frontal integration, cognitive flexibility, intelligence, and emotional stability.
The practice of yoga meditation increases alpha activity.
Scientists have examined that the practice of yoga meditation increases the alpha and beta values of approximately 90% of practitioners, reflecting a state of extreme relaxation that increases alertness to the outside world.
The practice of Nadabrahma meditation greatly increases the alpha wave, which reduces stress and anxiety associated with centering and healing with a mind-body connection. While the beta wave physiologically correlates alertness and activity and aids in general activation of mind and body functions.
Sudarshan kriya also increases the alpha band. The practice of meditation increases alpha and theta waves, relieves stress while increasing memory and concentration, external sensory and motor processing performance, arousal, cognitive flexibility, and mind-body coordination.
Scientists have also examined that 10 years of advanced vipassana meditation practice significantly increases gamma power in the parieto-occipital electrodes. Basically, the practice of meditation activates the cingulate gyrus, the thalamus, and the orbital and inferior frontal cortices.
The practice of voluntary meditation increases cognitive performance, while the practice of vipassana meditation increases the concentration of gray matter in the brain.
The practice of Rajyoga meditation reduces neural network activity related to attention, orientation, memory and emotions.
Researchers have reported that meditation improves various cognitive functions, including attention, memory, fluency, executive function, processing speed, and creativity, which positively affects brain function.
Long-term meditation significantly improves information processing speed, while practicing OM meditation also improves mental alertness.
Pranayama alters brain wave coherence
Pranayama techniques increase both alpha and beta activity at the very beginning of practice, which increases awareness and relaxation at the same time. In everyday life, beta activity decreases and alpha activity increases when the person is conscious and awake from daily activities, and this pattern reverses when the person relaxes and falls asleep.
Pranayama practice increases theta power which is associated with decreased activity in the brain’s arousal system and the process of falling asleep. Such a practice improves the state of relaxation with a reduced level of anxiety.
During such practice, the brain has been found to remain deeply focused with a higher level of mental awareness.
Yoga alternate nostril breathing also increases spatial memory scores.
Two months of Sheetali and Sheetkari pranayama are beneficial for body and mind. This indicates that the brain is calm and quiet in a relaxed state with less anxiety. Pranayama practice produces an alpha dominance in the electrical pattern of the brain, which is primarily associated with mental relaxation.
The practice of Nadi sodhan pranayama also increases the power of the alpha and beta band with an increase in the activity of the alpha powers, improving relaxation and cognition, thus leading to a healthy and stress-free life. It increases alertness, wakefulness and excitement, concentration, visual acuity and normal waking state of mind.
Scientists have found that pranayama helps improve the balances between the right and left hemispheres which attribute to circulating neuropsychological functions.
Regular pranayama practice therefore increases cognitive performance, brings relaxation and improves spatial memory performance.
Respiratory regulation improves performance in spatial memory, visual memory, and verbal memory. The processing of sensory information at the thalamic level is facilitated when practicing pranayama.
Yoga improves cognitive function
Yogic intervention increases cognitive performance and better perceived cognition. One study found that practicing hatha yoga for 6 weeks improves working memory and attention shift ability in healthy older adults.
It increases positive mood, short term memory and decreases pain perception, improves various cognitive functions: improved performance, neural activity, active attention and executive functions.
Yogic practices and real facts
Yoga, pranayama, asanas, and meditation improve verbal skills, reaction time, hand-eye coordination, speed, accuracy, and neural performance, develops memory, perception and attention span and activates dormant areas of the brain, while replacing useless memories with useful ones.
Likewise, asanas, kriyas, mudras, bandhas and the practice of meditation develop consciousness, intellectual efficiency and somatic functions.
The practice of yoga meditation improves the state of consciousness, mental activity and the feeling of well-being and responsiveness. Therefore, yoga improves cognition and overall brain functions.
All studies, directly or indirectly, have shown that yoga is beneficial on brain wave activity. In the human body, the brain is the supreme coordinator that regulates all kinds of movements and functions.
Activation of the theta wave reduces anxiety, improves short-term memory and influences the process of memory construction and reduces nervousness.
The theta wave also provides heightened intuition, healing of the body and reprogramming of the subconscious mind.
While the increase in beta band power indicates a higher level of alertness and improved engagement task and improvement in various cognitive abilities such as memory, attention, concentration and reaction time.
The increase in alpha and delta power indicates synchronization of brain activity with greater alertness.
Additionally, improved alpha power indicates greater mental silence, tasks requiring memory and imagination, while a high frequency of alpha is primarily associated with centering , healing and improving the mind/body connection.
Alpha and theta can be interpreted as signifiers of heightened attention. It specifically representing internalized attention as well as indexing states of relaxation. Delta wave is basically associated with the deepest state of consciousness, while enhanced gamma power indicates a higher level of consciousness and awareness, where our mind and body reach a new emerging energy.
These studies demonstrate the beneficial roles of yoga in improving brain wave activity, better cognition, improved neuropsychological function, and overall brain function.
Yoga is positively correlated with overall brain network resilience and efficiency.
These results reveal the possibility of increasing mental resilience, slowing the functional decline of the brain proving that yoga plays an undeniable role in improving brain and physical activity.
As you may have read, intentionally changing brainwave levels through stimulation has many benefits.
Successfully tested in university settings on student panels and used in hospitals for therapeutic purposes, brainwave stimulation helps to strengthen memory and the immune system. Just like alternative medicine, it is recommended in cases of insomnia, stress, anxiety…
Even if brain training relieves many nervous pathologies, it should not be forgotten that it is aimed at any individual wishing to develop his or her cerebral capacities.
From the artist to the meditator to the office worker, everyone will find considerable benefits.
Especially when the brain enters into resonance and consciousness in the most powerful information processing place of the brain: our unconscious.
So what are you waiting for to start and finally take care of yourself with natural and proven methods…