Balanced diet and lifestyle are the key to avoid or decrease female issues. Women cross different periods with age and are more prone to wide range of health issues due to changes in her body.
Health and lifestyle, especially during fertile period of woman will have impact on her pregnancy and progeny.
So maintaining healthy lifestyle and diet for a woman is utmost important for now, future and her family.
The management of Vata dosha is really important because imbalances of vata dosha is the main cause for various health issues in women.
The causes of Vata imbalances
Wrong habits to avoid:
Excessive physical strain activities such as exercises for long hours,
Wrong Yoga postures,
High heel footwear,
Travelling for many hours on daily basis
No break from all the day
Delaying sleeping time with smartphone engagement
Having very little amount of foods for weight management,
Habitual suppression natural urges such as hunger, thirst, urination, defecation continuously
In short time many complaints will occur such as body ache, headache, bloating, nausea menstrual pains, back pain, anxiety, heavy bleeding, constipation, etc…
Stress, anxiety, fear, depression, phobia, emotional volatility and more lead to physical and mental health disorders.
All those emotions will have impact on physical health in long run mainly due to vata dosha imbalances.
Wrong food habits to avoid:
Dry fish, dry food in general, raw food, highly spicy food, cold refrigerated water and food items, sour, junk food, canned foods, uncooked, spoiled, contaminated, previous night left over food, repeatedly re cooked food, skipping meals, untimely taken food, alcohol, packed food, industrial prepared food…
All of that are our worst enemies to maintain good health…without speaking about all the food additives and preservatives you find in artificial and not fresh food
Lifestyle changes during menstruation
Avoid heavy food difficult to digest. (meat, junk foods, oily, junk food restaurants…) and prefer diet including wheat, barley, guard, green gram, mung bean…easy to digest.
Avoid excess salt consumption during this period
Don’t drink cold water or other refrigerated food items, it increase vata and can cause painful periods.
Drink warm water and take warm food along the day
Avoid sour, salty food this can increase the flow in those who have heavy menstrual bleeding.
Avoid excess walking, travelling, talking, standing or other physical strain which cause imbalance in vata dosha which in its normal state helps easy menstrual flow.
Avoid stressed mind full of thoughts.
Ideal food during Pregnancy
Choose food easily digestible, freshly prepared, wholesome and delicious
Include ghee, milk with turmeric or saffron, leafy vegetables, sweet potatoes, banana, pomegranate, custard apple, walnuts, almonds, avocado, fennel, cumin, coconut water, …
Avoid raw papaya, raw pineapple, castor oil, raw meat, caffeine, liquor, excess asafoetida, uncooked, spoilt, canned, junk food and left over food.
Avoid heavy thinks, travelling, climbing stairs or hill, standing on height, staying near places of loud noise, stay in peace.
During this period, cessation of menstruation is there and cause imbalances in all three doshas.
You could feel various symptoms so it is the period where utmost care of health has to be taken to form balance in doshas.
Treatment should be done according to the presenting symptoms and dosha involved.
For vata symptoms can be mood swings, fear, constipation, insomnia, anxiety, body aches and more then should avoid intake of dry, cold food items and activities such as excess exercise, travelling and stay grounded as much as possible.
For pitta dosha dominance symptoms cen be hot flushes, anger, burning sensation, excess bleeding, … Such person should take coolant, bitter, sweet taste food ( guard, green gram, barley, sugarcane juice, coconut water etc). Avoid spicy, salt, sour food, pickles, chilies etc
In kapha symptoms like obesity, depression, indigestion, …then avoid taking excess sweet, oily food, heavy, raw food, junk food, day sleep …
General Therapies To Improve Women Health
Oil massage (Abyanga)
Daily body oil massage before warm bath balances vata dosha
Improves skin health
Moisturizes the skin, removes dryness, improve complexion
Lubricates joints, relaxes muscles thereby reduce body aches and joint pain
Regular exercise (Vyayama)
Controls body weight
Reduces excess body fat
Maintains bone and muscle health
Relieves stress, anxiety, fear, depression
Maintaining normal movement of vata dosha (Vatanulomana)
Drinking warm water maintains normal movement of vata also improves digestion processes and maintains appetite
Drink water soaked overnight with raisins, early morning in empty stomach.
It will brings back vata movement in normal direction. It acts as mild laxative to ease bowel movement.
Helps to relieve stress, anxiety, and stabilize emotional flows
Improve attitude facing life
Bring positive mind with regularity
Improves disease tolerance capacity of body.
Maintains physical and mental dosha in balance
Maintains normal digestive strength.
Strenghten muscles, bones and mind
Medicines for women health
Medicines mainly used for Women Health with the with the supervision of a physician and according to your life history
Shatavari Gulam: used in almost all the gynecological complaints, PCOD, menstrual pain, irregular menstrual cycles, heavy menstrual bleeding, urinary tract infections, … Ashwagandha Churna: for anxiety, leucoderma, depression, insomnia, weight gain, weight loss, immunity, muscle strength, body building, anti-oxidants, sexual stimulant.
As per the research conducted by Department of Psychology H.N.B Garhwal Central University Garhwal Uttarakhand, India on stress among employed women and housewives and its management have concluded stress management techniques such as meditation, yoga, hypnosis, guided imagery, muscle relaxation, mindfulness breathing etc. have shown improvement in positive coping skills.
As per the research conducted on effect of massage therapy during pregnancy and labor, concluded that massage therapy is effective during pregnancy and labor. There was reduced depression, anxiety, decreased leg and back pain in pregnant women who underwent massage therapy and on labor pain women experienced significantly less pain, and their labors were on average 3 h shorter with less need for medication.
Menopause and exercise: A research study concluded that 12-weeks of moderate-intensity aerobic exercise may result in small improvements in sleep quality, insomnia and depression in midlife, sedentary women.
Today I am going to talk about constipation and ayurvedic remedies. Many of my patients ask me for explanations and solutions to avoid this regular inconvenience that is encountered more in women and even more in autumn / winter.
I will explain why you have to worry about it and treat it. if not treated on time or if neglected, it may lead to a major problem.
You can easily get rid of constipation and integrate ayurvedic remedies into your lifestyle to treat and prevent it
I’m not going to review jathar Agni, the digestive fire again, you can find it in my podcast, but today I’m going to deal a little with this intestinal transit disorder of constipation.
What is constipation?
It is in fact the main disorder of the digestive system. In summary, for Ayurveda, if our elimination is correct, we are and remain healthy.
The colon contributes in major part to an adequate elimination. Either the elimination of waste from our food but also all the other wastes produced by the body to maintain its balance.
Proper functioning of the colon is distinguished by a tongue without persistent deposit (which does not return quickly after scratching it) and through easy and regular transit.
Your poop should be molded and floated.
Conventional medicine defines constipation as infrequent evacuation: less than 3 times per week.
Ayurveda states that we should have a bowel movement 1-2 times or even 3 times a day.
The real problem is, lack of bowel movements for a long period of time sends wrong signals to liver, brain, immune system etc, leading to migraine and such other complications (as explained below)
Causes of constipation
The main cause of constipation is your diet, especially foods having dry, light, rough qualities and also heavy to digest, although it can also be triggered by fever or infectious diseases.
Excessive consumption of pungent, astringent and salt foods can also be a cause
Other secondary factors are conducive to constipation:
hasty departure in the morning to work before which we “forget” to have a bowel movement,
morning sexual activity,
lack of physical exercise
Less intake of water
Working in strong sunlight, long walk, heavy travelling
Sitting at a same place for a very long time
Excessive use of antiacids
And of course our famous mind. Psychological factors also produce constipation: stress, insomnia and fears in particular.
Some medications, like diuretics, have side effects and cause constipation.
Complications : If constipation is neglected for long, it can cause :
Fissure in ano,
Gaseous distention of abdomen,
hard stone like feces
liver disorders and various metabolic as well as intestinal diseases may be originated.
In few of the individuals back ache, reverse peristalsis can be also found
Constipation and ayurvedic remedies
In case of temporary constipation, spices will be of great help (ginger for example) because they normalize the functioning of the digestive fire.
Laxatives that tone the colon such as triphala and psyllium are also recommended.
Internal oleation with 5 – 10 grams of ghee
External oleation – oil massage with sesame oil or Maha Narayana oil
For more serious and long constipation, it is castor oil that can be recommended but be careful its use should be done as a last resort. It can be used alongside ginger infusions to normalize digestion at different levels. Before to use castor oil, ask advice to your practionner. It is strong and for some conditions it is not adviced at all!
In cases of acute or severe constipation with very heavy tongue, fever and severe bloating, more powerful purgatives such as senna or rhubarb root are used.
There is then the probable presence of important toxins (Ama) in the digestive system and we must accompany these plants with a fast or a light diet for a few days to let our system eliminate the accumulated waste which is of course toxic over time. for us if they stay too long in our system.
Be careful, in case of pain in the lower right part of the abdomen, there may be appendicitis and these powerful purgatives are dangerous in this case.
Different type of constipation
Ayurveda recognizes different types of constipation depending on the dosha involved. This results in different states of tonicity of the colon: soft, intermediate and hard.
People who have a soft colon tend to have loose stools. In case of constipation, Isagbol (psyllium) or hot milk is usually sufficient. This condition is due to an elevated Pitta which dries up the stool due to its heat. It rarely becomes chronic.
An intermediate type colon is characteristic of Kapha. Stronger laxatives are then needed. For example, we may need to associate Triphala and Trikatu (especially if Ama is present). This condition is due to high Kapha which produces congestion of mucus which clogs the colon.
A hard colon characterizes Vata. Constipation is or becomes in this case often chronic and it is difficult to correct. Stronger laxatives, such as castor oil or sene, are needed at the start of treatment and over a short period, followed by milder, toning laxatives like Triphala over the long term. A strictly anti-Vata diet, lightest at first, should also be followed.
Follow ayurveda wisdom, treat naturally when it still time befor complication. Treat constipation with ayurvedic remedies
Chronic constipation must be treated.
Because it means that you store the wastes from food and your cells inside. It can lead to a variety of ailments, from the mildest to the most serious over time. It is necessary to correct this state. If the measures taken are not sufficient, then it is necessary to consult.
Correct elimination leads to a healthy body. The regeneration of our cells and organs operate favorably which supports all the functions of our metabolism.
The mind is also affected by this constipation.
When we are constipated, we feel that the lower abdomen is crowded, swells and occupies our mind. Our belly is not free and neither is our mind.
One does not go without the other and it is also for this, and studies have proven it, that our intestines call the second brain. A whole bunch of neurons connect them both.
I remind you and as a precaution, that castor oil and senna must be taken with a therapist or a doctor. These herbs are very powerful and their actions are not trivial in the body. Do not self-medicate with these two herbs.
In short, there is still so much to say but to conclude, listen to your body, do good by practicing simple but effective things for your health and your well-being.
These tips are very useful and you can use them right now without side effects.
Check and change your food
Many constipation and ayurvedic remedies can be done. In the event of chronic constipation, we will ensure that the food contains enough non-digestible vegetable fibers which will ‘scratch’ and sweep your intestinal mucosa walls and therefore clean it. (legumes, corn (bran), cauliflower, raisins, cabbage, berries, green leafy vegetables, celery, beans, guava, figs, flax seed, spinach, orange, mushroom…). And also use good fats like ghee, sesame or olive oil.
If the digestive fire is powerful, raw fruits and vegetables can be useful but beware, it’s always the same, it all depends on your constitution and the constipation you experience.
Grape and plum juices are recommended, apples and cranberries should be avoided.
Consumption of sesame oil is very good for treating constipation, consumption of olive oil is also effective. Just like ghee, which will have a therapeutic effect on our microbiota and promote the proper elimination of our waste.
Drink good amounts of water throughout the day. With no constipation symptom, Ayurveda recommends to drink water only when thirsty. But in a disease condition, such as constipation, one can have good amounts of water. Water along with fiber rich diet softens bowels and prevents constipation.
Milk and dairy products: reduce your consumption
Exercise: Do not sit at a place for a long period of time. Consider walking / jogging for at least 15 minutes in a day
Do not hold the urge: As per Ayurveda, a natural urge is a signal to the person to act. It needs to be attended immediately. Regular holding of urge eventually will lead to constipation.
Generally speaking, it is best to get up at dawn, colon time (vata time). Take a large glass of lukewarm water which will have been charged with copper for at least 6 hours in its copper bottle.
Then, a little later, a glass of hot water or herbal tea upon awakening peristalsis, which can also be stimulated by some gentle yoga postures and a light massage of the lower abdomen.
The sitting position on the toilet is not physiological, it is advisable to have your knees raised to have a bowel movement, as by squatting on the toilet bowl for example or like the Turkish toilet which is in fact the ideal position to eliminate stool.
Then, if the evacuation has not yet occurred, one can have oatmeal hydrated in hot milk and ghee for breakfast. This constitutes a light laxative (fibers + fats). Note that cold foods, such as cold milk and cold cereals, block the evacuation.
Do not consume any drink or cold food during the winter this worsens Vata and therefore the internal and external dryness of the body.
Treat constipation with useful ayurvedic remedies
Hareetaki -Chebulic myrobalan-Terminalia chebula
Castor oil, before to use cator oil, ask your therapist, everybody cannot take it internally.
Recipies for constipation and ayurvedic remedies:
Soak 10-15 raisins in water in the morning and consume it at night.
1 teaspoon of cow’s ghee should be dissolved in one cup (150ml) of warm water. In non- diabetic patients, 1 spoon of sugar candy can also be added (in non diabetic patients) and taken during bed time. This is highly effective against mild constipation.
The fruit pulp of cassia fistula, known as golden shower or purging cassia, is taken (10grams) along with water or milk. This helps to relieve even chronic kind of constipation.
Regular use of aloe vera pulp in diet prevents hard bowels.
Vata people have cracked palm and feet if they don’t take care. They are lean, underweight, and have a thin body.
They are mobile and most of the time have unstable joints, that’s why oil massage and steam therapy help them a lot to improve stability of all parts of the body. Oil strenghthen the tissue and stabilizes them. And oil feet massage will reduce and cure cracked feet.
Vata person is the most speed behavior of the 3 doshas.
They have hurried gait, speech and actions and they like that. So, the best counsel I can give you is learn to slow down if you want to go far…
So if your are Vata, do the opposite, learn to practice slowness, and pranayama to calm your mind, and reduce this electricity in your body. It will help you to think slowly, and you will have many benefits to don’t rush onto everything…Especially for your nervous system.
Due to roughness, dryness and lean body, you usually have hands and legs with prominent veins due to less body fat.
What is best for you is to add oils (ghee, sesame oil) in your daily life, have a complete meal with fats, protein, rich food, and it will help to gain weight and grow the muscles.
Take minimum 1 teaspoon of ghee per meal to help digestion, and strengthen your body.
For exercise, you should not practice heavy exercises because you have already a lean body and exercising further will increase your Vata Dosha.
Your skin is naturally rough; dry and body parts will be cold to touch because dryness and coldness are two natural qualities of Vata Dosha prakriti.
Having dry skin is not a disease for Vata. The skin is just dry, cold and rough, naturally. But if they you don’t care about your skin, it will lead to extreme dryness and roughness and with the time become a disease. So oil your body every day or as much as you need such the state of your skin.
To prevent your face skin from early wrinkles and to nourish it properly, you can use Kumkumadi oil (saffron) on face to enhance beauty and to keep facial skin well moistened with good glow.
To avoid this excessive coldness and dryness oil your body and steam just after if possible. If you do not have facility for steam therapy, you can do self-massage and after 30 minutes, take hot water bath. This will be sufficient. Because Vata persons usually have cold hands and legs, it is best for them to take hot water bath
Good and simple oil for massage is sesame.
Your hair and nails
Like skin they are rough, dry and less in quantity and with low quality of hair. Oiling is the best solution to strengthen them.
Vata dosha sexual health
Generally, Vata persons have weak sexual health and stamina. To boost this, you can use sexual supplements such as shilajit, ashwagandha Lehyam, etc., based on doctor’s advice.
You are quick to get irritated and hungry and you can have bad temper. Also fast to like and dislike, means that you have oscillating knowledge, thoughts and decisions.
You are also quick to understand and to forget but suffering from wandering mind.
To calm your mind, which is challenging for Vata, you can perform head massage with Brahmi oil, practice yoga for 15 minutes and pranayama 2 to 5 minutes per day for starting. Another very good and efficient technic is shirodhara. The purpose is to pour a thin drizzle of warm oil in the forehead.
If Vata is unbalanced you can be jealous.
You tend to moan, complain, grieve over small things, incoherently, without reason. For that you can use brahmi ghee: half a teaspoon in the morning, before food with half a cup of lukewarm water for 2 months, in a year, is the general advice for a healthy adult with Vata body type.
Vata dosha and your skeleton
You suffer from constant crackling sound from joints and the best to counter this dryness is to practice regular oil massage. If you do not apply to the whole body, at least apply some oil to knees, 30 minutes before bath every day.
Vata feels cold or hot sensitivity
A Vata person has an intolerance for cold things; and feel often afflicted with cold and it is leading to shiver and stiffness.
So if you want to get rid of the multiples clothing layers…Eat hot and unctuous, drink warm all day, and take care of your body with sesame oil.
You understood: avoid excess coolant foods and ice creams and include a bit of mild spices in diet. Cook fresh food is also the beast to get the most nutriments possible.
Vata and its speech
You can suffer from dryness of throat, obstructed and hoarse voice and chewing a piece of licorice is a good solution.
It is happening because you speak a lot, then to regulate your Vata temper learn and enjoy more silence in your life. Contemplate, learn to meditate, even if it is difficult for Vata people. When we want we can slow down…More you take care of your daily life style regimen more your health will be sustainable or better.
One pranayama that can help you is Bhramari pranayama.
Wealth and life expectancy
Your skin is fragile and vata people can suffer from bone pain early so to avoid ageing, it is good to take Chyawanprash, half a teaspoon in the morning, 3 to 4 months in a year.
What is not helping you is that your sleep is less and disturbed. You can have many technics in your daily routine for that. Light yoga for inducing sleep and massage the sole of your feet every day before going to bed. And daily, calm your nerves with head massages.
Vata dosha digestion
Sometimes less, sometime more…
To help your intestines and sustain your digestive fire, you can take ghee and spices like cumin, black pepper, ginger, olive or sesame oil, fats and protein in diet.
Take your meal at regular hours to regulate your body and your digestion. And drink water while taking your meals to avoid to much dryness and constipation.
You should avoid frequent fasting, it is not recommended for Vata dosha. Once in a month is ok.
Seasonal precautions for Vata
Just after summer vata starts to increase so pay attention before this season and follow the measures I give you below.
As you know diet is the 1st medicine, we have to use to sustain our health.
Ayurveda explains that a person with Vata body type should consume specific foods that balance Vata.
Because Vata people tend to suffer more from Vata related disorders (degenerative, bones, muscle and joints, nervous system disorders).
So, to avoid such health conditions, it is advised to follow the diet and food mentioned below. It will help to sustain your health and so to balance your Vata dosha.
Why this specific food? Because they have the medicinal properties that you need.
For example, wheat is sweet, coolant, oily and aphrodisiac in nature. It strengthens the body and balances Vata.
Sesame seeds or oil is oily and hot in nature.
Cinnamon balances kapha and vata and so on…
Slightly oily and unctuous foods
Sweet, salt and sour tasting food
Food that are neither heavy nor light to digest,
Eat and drink hot or warm food.
Sweet and sour grapes – Both balance Vata dosha.
Horse gram, black gram, wholesome wheat, red coloured rice, Luffa, Rooster and Fish , , ghee, organic milk, garlic, ,chicken, eggs, carrots, beets, yellow moong bean, cardamom, onion, garlic, saffron.
Avoid all dryness, cold, very light food to digest, it is not suitable for you because it is increasing Vata qualities and can lead to imbalances.
Foods to avoid
Red beans, peanut
Fox nut, hummingbird, red sandalwood, peas, green gram, honey, cold water
Food with astringent, bitter and pungent properties
Ideal daily routine for Vata
Vata persons are usually lean, fidgety and talkative. Their tissues are not well nourished and they tend to get aches, pains, bloating, hair loss, arthritis etc. early in their lives. They get tired easily. The way to counter these symptoms is by having nutritious food, proper rest, oil and a fat rich diet.
Improve your sleep. Good sleep is regeneration and Vata lack of sleep that increase Vata dosha in your body).
You can improve with different methods: meditation, pranayama and slight yoga before sleeping to calm down.
The best useful advices for Vata dosha
Attending hunger, thirst and wash room urges as and when they appear
Regular oil massage with sesame oil or Maha Narayana oil
Nasal drops – 2 drops to each nostril on an empty stomach with Anu oil
Oil pulling with sesame oil or irimedadi oil
Lukewarm water bath
Inclusion of good amount of oils and fats
Apply hair oil – Sesame oil or coconut oil or Bhringamalakadi oil.
Limited exercise (avoid too much exercices). Yoga is better than gym.
Avoid fasting, avoid untimely intake of food, avoid less intake of food (have good amount of food)
Lukewarm water intake all day.
Avoid all foods that cause bloating (aerated drinks, junk foods etc…)
Have foods rich in sweet, sour and salt taste (these tastes decrease Vata Dosha)
Avoid stress at work, concentrating on planning and scheduling your work.
In our anxious society, where behaviors and attitudes around us are erratic, violent and sometimes inhuman…Therefore, the best way to protect ourselves from stress is, first, to get away from anything that is mentally, physically and emotionally toxic. How to relief your stress with Yoga and Ayurveda
Stress and context
If it is in the context of work, it is difficult to leave everything to get away from its anxiety-provoking environment, I grant you…But remind that everything is possible in your life, it is just a question of choice. If I have to choose, I choose my health and my happiness first…
So the solution is to learn to practice the yogic and Ayurveda methods which are proposed to you by competent teachers or by using my services.
There is nothing complicated and it is imperative to practice them to find your emotional and physical balance to prevent any diseases from stress.
You already know that chronic stress is devastating for our organism. And if you have not realized that you are THE priority of your life, I invite you to reconsider your life map….
The environment in which we live has become so hostile to our homeostasis (a state of balance among all the body systems needed for the body to survive and function correctly). Above all, Ayurveda and Yoga has beautiful and so efficient solutions scientifically proven for your stress.
Too much information, anxiety-provoking information, electromagnetic waves, junk food and industrial food, water and air pollution…Enough? …Sorry but this is how we live because we have accepted it for many years!!!
And I also invite you to discover this podcast, it will help you understand stress, find other solutions to fight it and also maintain your health.
What Ayurveda says about stress?
Ayurveda asks us to live as healthy as much as possible to prevent, maintain or health or cure disease if we didn’t prevent before. This also involves our feelings, emotions and attitudes but this requires of course a work on oneself.
Mental and emotional stress is a silent killer.
Numerous researches have proven the negative impact of stress on the body, especially on the autonomic nervous system. In other words, the autonomic nervous system is the body’s conductor, regulating, with the help of the hormonal system, the functioning of the body’s organs.
In short, stress can have a negative impact on your physical well-being, medium and long term. This is the case for people with high blood pressure or emotional tachycardia and so many other diseases created all over the years by your non-taking care of. This is why, when stress is underestimated, these symptoms tend to become chronic and strongly weaken immunity.
Ayurvedic and yogic tools to heal from your stress
So in order for the body to return to balance, the parasympathetic system must be activated (this is the nervous system that encourages rest, energy conservation, absorption of nutrients that promote good health, it contributes to the regularity of the cardiovascular system…).
It is therefore necessary to relax and regenerate 😉
Some Yoga and Ayurveda anti-stress tools:
Observe your breath! If your breath is short take deep, slow abdominal breaths with long exhalations.
Therefore, poor breathing leads to poor cell nourishment, so they function less well and our metabolism suffers (fatigue, poor digestion, bad attitudes towards what comes up in our life…). In the long term, this is very detrimental.
The environment in which our cells are immersed is a determining factor for their health. If they are immersed in an environment that is poor in oxygen and overloaded with waste so they will not be able to do their work properly. Our organism is nothing more than a cluster of cells whose objective is to make it work. If this is not the case, the whole body will not function properly. We will then say that it is sick)
Sit comfortably with your back straight, feet on the floor, palms on your thighs and eyes closed. Take a deep breath and place your intention on the parts of the body where you feel tension. Ask each part to relax. Repeat 3 times or as needed with CONCENTRATION and CONFIDENT;
In case of long days in front of the computer, regularly look up at the sky and practice the eye exercise. (Without moving my head, I direct my eyes up, then down, to the right and left. Then I make circles with my eyes starting from the right and then the left). Stretch your body and take a short walk every 2 hours. Body is not made to stay seated more than 2 hours in a row.
And lean forward for a few moments, then back. Twist to the right and left and stretch upward.
Then, stretch your neck, from right to left, making a circle with your head.
To sum up, do all this in consciousness, that is to say that you have to pay attention to what you are doing, do not let your mind think about what you are going to do or should do in 5 minutes. Be there in consciousness with your body and your mind for better results.
And learn to take even 5 minutes for YOU and release your stress… And what is 5 minutes?…
In addition, there is so many others powerful ayurvedic and yogic technics, but you need to learn them. If you want to learn, then you can meet me here.
As we say, anyone can show you the way but no one can take it for you 🙏
Knowing how to take a BREAK … is to regenerate, sustain your health and love yourself for years.
In Ayurveda when elements in our body are disturbs they compromise our physical, mind balance and therefore our immune system. If we don’t take action, to boost our immune system, our homeostasis is compromised and with time if our unbalances are not treated can lead to diseases.
Mudras are hand gestures used through yoga practices as well as in yoga, pranayama, meditation or mantra recitation.
In the Vedic sciences, especially in Ayurveda and Yoga, each finger of our hands is associated with an element: space or ether, air, earth, fire, water. In a special hand gesture called Mudra
Your thumb represents the fire element
The index finger represents the air element
Your middle finger represents the element ether
The ring finger represents the earth element
The littlefinger represents the water element
It exists hundreds of mudras, some are done for health (to boost or sustain our immune system), others for wellbeing, some for creating certain other kinds of body processes and healing.
So for different aspects of life there are different mudras.
Why performing mudras?
They aim to bring back the elemental balance by guiding the flow of life energy within the body.
Depending upon the elements to be balanced, specific yoga mudras are practiced by manipulating the fingers. For example, to increase the water element in the body, varun mudra is practiced. Similarly, to reduce the air element in the body, Vayu mudra is practiced.
Science behind the mudras
The fingers of our hands are just like live wires of electric current. When the fingers touch others, it completes an electric circuit and the life energy flows through that circuit to balance the elements represented by those particular fingers.
Importance of mudra
Mudras act as catalysts and switches in the body to improve body functions like immune system.
Concentration of mind is accomplished by mudras and regain lost energy.
Mudras tell us the state of mind such as physical, mental and spiritual. Deadly diseases like cancer, dementia, insomnia, diabetes, depression and minor diseases of cough and cold, vomiting, deficiency of vitamins and minerals can be cured or ease permanently.
Mudras help to link the brain to the body, soothe pain, stimulate endorphins, change the mood and increase our vitality. It also stimulates the brain, works on the nervous system, helps in relieving stress, improves concentration and lastly, it gives you a peaceful mind.
Classification of Mudra.
They can be classified into the five basic categories
According to Gheranda Samhita there are 25 mudras which give yogic accomplishments.
Beneficial for concentration, knowledge, peace, generating love for humanity and so on.
These are gyan mudra, Dhyana mudra and Braham Anjali mudra.
The mudras which are practiced boost immune system, curing diseases, to ward off the foreign elements from the body, to keep balance of elements in the body fall under this category. These are prana mudra, Apana mudra, Vayu mudra etc.
For religious purposes: the mudras which are practiced during performance of sacred and religious offerings are religious mudras. These are gyati mudras.
When practiced these are beneficial for self and others. These are namaskar mudra, pranayama mudra.
Thus, the above mention mudras applied tension to the nerves or the neural which form the psycho neural circuits and it helps in balancing the five basic elements and reduce cough, cold, and bronchial infections. It also balancing the tension, and redirection of the internal energy effects the changes in veins, tendons, glands and sensory organs, to bring the body back to a healthy state.
Focus on Shiva linga mudra for your pratice:
Linga Mudra: interlocking the fingers of both hands together (knuckle pointing outward), then straightening the thumb.
This mudra is known to generate heat and improve the breathing capacity of the body. The vertical position of the thumb in this mudra is considered a symbol of the Hindu god Shiva
Meaning Of Shiva linga mudra
Shiva Linga is the symbol of Shiva. The shape of the hands and the right thumb in linga mudra resembles that of the erect penis (phallus). In Sanskrit, the phallus is called Linga, hence the name of this mudra.
Fingers intertwined in linga mudra form the firm oval-shaped base that holds the shapeless structure upright. The intertwined fingers at the bottom represent the supreme power which contains the whole universe and the right thumb shows the creation.
In Hinduism, we therefore find the Shiva Lingam which is the most common among all the symbols of the god. The reason to worship Shiva Lingam comes from the fact that he symbolizes masculinity and has the power of creation. The lingam also rests on an oval shape which represents Yoni, the feminine power, because without it creation cannot take place
Benefits of Linga Mudra
The main benefit of Linga mudra is its ability to generate heat in your body. This generation of heat can help your body fight many infections, colds, mucus production, general lung disorders, bronchial colds and fever regulation.
Central heat helps you improve your metabolism and your respiratory functions. And regulating fever benefits your immunity and ability to fight infections. Linga mudra also has a few other benefits:
Effective in weight loss
Proven to be beneficial in increasing oxygen levels
Relieves colds and flu
Fights bacterial and viral infections
Reduces mucus production and mobilized accumulated mucus Fights
Infections and bronchial disorders
Eliminates lethargy and laziness
Increases self-confidence and willpower
Boost immune system
Improve potency and sexual health
Can relieve menstruation in women
How to do Linga Mudra?
To begin, come into any comfortable position. Next, bring your hands in front of the chest.
Interlock the fingers of both hands so that the joint points outward. Point your right thumb up and take your left index finger and your left thumb around your right thumb. Join the fingertips of your left index finger and left thumb behind your right thumb.
You can also practice the linga mudra by raising your left thumb and encircling it with your right index finger and right thumb. You can rest your hand on your lap next to your solar plexus.
Ideally, this mudra should be practiced for 45 minutes a day. From cover to cover or in three parts of 15 minutes each. However, you can start by training in three parts, with 5 minutes in each part.
Body postures for performing the linga mudra
The linga mudra can be performed in different sitting and standing positions. You can sit in a chair with an erect spine and try this mudra. This is the most relaxed way to practice. However, in yoga style, perform a seated mudra in sukhasana, padmasana, or any other seated cross-legged pose. Cross-legged seated poses will improve your immunity, metabolism, and concentration. You can also sit in a Vajrasana which will improve digestion benefits.
However, if one wants, one can also do linga mudra while standing or walking. While doing this, stand straight with your legs hip-width apart. Keeping your spine straight, maintain your spine length, press your shoulders and push your head back in line with your hip.
Effect on 3 Doshas
I remind you that the five fingers of your hands represent five elements (and therefore different groups of energies, Vata, pitta, Kapha,) fire, air, space, earth and water.
Linga Mudra‘s interlocking finger technique allows the air, space and earth elements to merge and overlap and allows the air and fire elements to stand out. This mudra will increase the interaction between the air and fire elements; air always helps the fire to spread. Fire represents the warmth and vitality of your body. This mudra uses the air element to stimulate the fire element and spread the force of vitality and vigor throughout your body and mind.
The Linga Mudra balances Pitta (air and fire) and Kapha (water and earth) in your body. Pitta stimulating nature (boosting digestion and metabolism) of the linga mudra will ensure, Kapha energies that are out of balance Excessive Kapha energies can cause problems such as depression, lethargy, asthma and weight gain.
A body and mind well balanced maintain our immune system. If you feel any disorders it is time to boost your immunity.
How long to practice?
Too much linga mudra can raise your body temperaturebeyond safe limits. Too much can upset the Pitta-Kapha balance and make you feel sluggish or feverish. Also, it can show side effects such as high blood pressure, profuse sweating, nausea, and dehydration.
Indeed, these sensations can be considered as parameters determining the duration. Once you start feeling these sensations, you definitely need to reduce your overall duration.
Each person has a different constitution, so if you start to feel hot sensations even before 45 minutes of practice, you will need to shorten your duration further. To start, do not try 45 minutes in a row, but in three parts of 15 minutes each.
When to practice?
Linga mudra can be practiced at any time, it’s just that you will need to make sure that before practicing your body temperature is normal and heart and respiratory vital signs are normal.
You can practice the linga mudra in the morning and in the evening. Morning and evening practice sessions will increase the benefits of the mudra on immunity and temperature regulation.
Since this mudra helps with digestion, it might be an instinct to practice directly after meals, but that would be a bad idea. The digestive benefit is more of an indirect benefit. However, is to raise your body temperature, which can be counterproductive on a full stomach.
The linga mudra also goes very well with meditation. Calm your mind and focus on clearing your negative thoughts. If necessary, use means such as single-pointed concentration, musical concentration, or even mantras. You can even sing simple affirmative slogans like, “I offer all negative qualities in the fire of transformation.”
Precautions and contradictions
To boost immune system is one thing but some precautions relating to the linga mudra have to be taken. Since mudra is a powerful body heat booster, you should not consume an excess of body warming foods like red meat, animal fat, processed foods and full fat dairy products before its practice.
Also, avoid activities that raise body temperature throughout your day, and especially after practicing the Linga Mudra. If you practice other training routines, you will also need to be careful about the selection and duration of your exercises.
You should avoid practicing linga mudra if you have conditions such as menopause, thyroid disorder, ulcer, hypertension, migraine or recent stroke.
So, the various types of yoga mudra may be practiced anytime, anyplace, in the bus, train, car, office or at home. It is suggested by experts that the yoga mudras should be practiced for minimum 24 minutes incessantly for good results. It can also be done for five minutes at a time as well.
To believe it, you must try it. There is nothing to lose and much to gain.
Why not to try instead of taking chemicals…I know to perform Mudra it is asking a minimum of effort and patience… The most important thing is it is natural and your work with your inner healing power. And that’s true that we don’t learn that at school 🙂
Enjoy your practice, do it with awareness, peace and meaning 🙂
And tele me in comment what you felt after yourpractice…
Therefore, according to the scriptures, Veda and Bhagavad Gita, the fundamental human problem is misplaced search for something in a place, where it is not available.
And therefore, the intelligent approach is to search for something in a place where it is available.
Now the question is:
Why do the human beings commit such a mistake?
And make the life a soup and go from struggle to struggle to struggle. Why?
The Vedas point out that these three basic needs are available within but hidden.
They are covered like the treasure that is covered under the ground or like the borewell water which is under the ground.
One Swami who had an ashram, was struggling for water. Even an ordinary house, needs a lot of water. Imagine an ashram, where several members are there.
And that Swamiji dug all the ground, all over the ashram, to tap some source of water, he could not and he was struggling to get it from outside several places and 10 years he had to struggle sometime he gets, sometimes he does not.
This is a real incident. And one day he was standing outside waiting for someone and one government official from water department came with some hydrometer instrument, which can detect the ground water, it seems.
Then he said, why can’t we try and he asked the Swamiji to move a little bit standing on the gate and he kept the meter and found out that right underneath there is a huge and perennial source of water.
He has dug everywhere except that place.
So that Swamiji was jumping it seems like mokṣa.
Why was the struggle for 10 years. What he wanted he had but it was covered.
Similarly, the scriptures point out, we have the perennial borewell, which has got the permanent; what you call, source of these fundamental needs, viz., security, peace and happiness. But the problem is it is hidden by layers of covering.
And sometimes the water is so deep, we have different layers, one clay layer, some rubble layer, some other layer. Similarly, it is covered. And therefore, what is required to get these three.
What the Bhagavad Gita and Veda point out?
Remove the layers of covering and tap the borewell.
Tap the eternal spring of security, peace and happiness. May you tap from the eternal spring. And this process is called discovery. Discovery means what? Dissing the cover.
Dissing means what, removing the cover.
The Swamiji did not produce water, because water was already there. He only removed the covering which was between him and water. Now the next question is: what are the layers that cover these three, so that I can handle appropriately. If the cover is stone and rubbles, you have to use a different weapon, instrument; if it is wet clay, you have to use an appropriate instrument;depends upon the type of covering.
The scriptures point out that there are three layers covering the spring security, peace and happiness within us is covered by three layers. The grossest, subtle and the subtlest, the finest layer and what are those three layers.
They are known as:
Malam: literally meaning impurity.
No.2 vikṣepaḥ: means a extrovertedness and literally means disturbance; disturbance caused by extrovertedness. Outgoing tendency.
And the third layer : avaraṇam, otherwise ajnanam, ignorance.
Malam, vikṣepaḥ and ajnanam.
Malam or impurity refers to varieties of mental problems, normally enumerated as the six fold impurities; six fold enemies, six fold obstacles to discover our inner joy. And those impurities are kamaḥ, krodhaḥ, lobhaḥ, mohaḥ, madaḥ, matsaryaḥ.
You would have heard kamaḥ, (desire), krodhaḥ, (Anger); lobhaḥ (Greed); mohaḥ (delusion); madaḥ (arrogance or vanity); matsaryaḥ (jealousy or competitiveness). These are the main six fold impurities in the mind. They make the first layer of obstacles in unearthing our inner joy.
Then the second layer of obstacle is, Vikṣepaḥ, the mental restlessness, mental wandering, mental extrovertedness is the second layer of obstacle, because of which I am not able to see; like when the water is turbulent, you cannot see the bottom of the river properly. If the water is muddied, you cannot see. That muddied water has got Malam (impurities).
The turbulent water has got Vikṣepaḥ (obstacle). When these two are there, you do not see what is down below. Similarly when the mind has got impurities and turbulence, you cannot recognize the truth behind.
And the third obstacle is called Ignorance; ignorance of the fact that I am the only source of these three. I am the spring of ananda (extreme happiness), the embodiment of security. I am full of, I have abundance of Shanti. This fact, I am ignorant. Ignorance is the third layer.
Therefore what is required; remove these three layers.
Yoga means that which unites the seeker with the destination.
Yoga means that which unites the seeker.
Me, with what?
The destination called security, peace and happiness. Like when the treasure-hunter uses different instruments, each one is like yoga because when obstacles are removed, who is united with whom?
The treasure-hunter is united with the treasure. So the hunter treasure-union is caused by this and that one which causes the union is called the Yoga.
The whole Ramayaṇa is compared to a spiritual journey. We have to use three different disciplines or yogas to recover the treasure; to claim my own treasure.
Three different disciplines or yoga to recover the treasure
And the three yogas prescribed in the scriptures.
Karma Yoga : to remove the first layer of obstacle.
The second yoga is called Upasana yoga to remove the second layer of obstacle.
The third one is called Jnana yoga to remove the third layer.
Karma Yogena mala nivrithi, you can understand these three Sanskrit sentences.
These three yogas do not bring anything but it connects me to my own treasure.It helps me claim my own wealth.
Like some people die, without writing proper will, and for the other survivor, to claim the property; it is his own property, their own property, but you have to go through so many procedures, and ultimately, what do you get. You do not get money, you have claimed the money which has been already yours. you are claiming your birthright
Thus three yogas are prescribed.
Karma Yoga is a life style consisting of proper action and proper attitude. What do you mean proper action? Any action which will primarily contribute to the reduction of kamaḥ, krodhaḥ, lobhaḥ, mohaḥ; instead of increasing them. Any action which will help in the reduction of the impurities is called proper action.
And proper attitude is the right attitude towards the action as well as the result of the action. A healthy attitude towards the action and its result which will help me grow through every experience. Healthy attitude is that which will help me.
The 3 Yoga mentioned in Bhagavad gita
Proper action plus proper attitude is Karma Yoga.
Karma Yoga removes the first layer of impurity.
Then the second yoga is upasana Yoga; which consists of different types of meditations, different forms of meditations will help in quietening the mind. The extrovert, turbulent, restless, outgoing, wandering, fidgety mind has to have some relaxation. A stress-free mind is the result of Upasana yoga.
Removal of impurity can be translated as attaining purity.
Upasana Yoga will lead to Vikṣepaḥ nivṛttiḥ. Removal of restlessness which can be positively presented as attaining the steadiness of the mind; instead of wandering, the mind is steady and calm.
And then comes the third Yoga called: Jnana yoga.
It consists of enquiry into my real nature.
Do I require Peace from outside or is my very nature is peaceful?
Or am I the ever secure Aatma (soul) ?
Do I need happiness from outside or can I tap it from myself?
So Jnana yoga consists of self-enquiry, Self-analysis, atma vicaraḥ.
And if a person goes through Karma Yoga, Upasana Yogaḥ and Jnana Yoga, all these three layers are removed.
And there is no option in these three, because we have all these three layers; in fact very very thick; thick layers we have got. And therefore, to help us ingoing through these three yoga, and also discover the inner security, peace and happiness, our scriptures guide us and these wonderful scriptures who guide us are called the Vedas.
What the purpose of Vedas?
The Vedas are these wonderful scriptures whose only aim is helping us to tap our own wealth.
Veda means source of knowledge, and these Vedas are revelations from the Source itself. Vedas have down to us through the Riṣhis. Rishis are the receiving centers; just as we have transmission station and receiving station.
Source: Swami Paramathananda’s Bhagavad Gita, Lectures in Chennai
• pranic and psychological energies, factors of consciousness.
We can not examine the doshic impact of asanas only on a physical level, but we must also consider their psychological effects.
The energy and focus we put into the pose is as important as the pose itself.
We can see this in ordinary life in which what we feel on a psychological level determines how we move on a physical level.
The long-term patterns of sensations and energy determine the shape and rhythm of the body.
Each asana has its own structural effect.
The seated postures provide:
• the stability of the spine
• create flexibility in the back of the legs.
• create parasympathetic stimulation,
=> they create a pleasant calming influence.
Standing poses increase overall strength and energy levels.
Backbends tend to:
• excite us (sympathetic stimulation),
• to increase the extension of the spine and to create strength in the erector muscles of the trunk.
• Relaxation poses even out and calm the energies created by our asana practice.
All asanas, whether in groups or individually, have their own energy depending on what they do to the body.
The experience of an asana will vary depending on
• of the constitution,
• flexibility and the organic condition of the individual.
The effect of the asana is the combination of the structure of the asana, the same for everyone, and the person’s own body structure
• which not only varies from one individual to another,
• but also changes over time.
Asana as Pranic Energy
The physical body is a vehicle for our internal energies defined by Prana.
Asanas are vehicles through which Prana is directed.
An asana is not just a physical structure but an energy condition
The asana is like a car with Prana as its driving force.
It’s not just about having the right vehicle, it’s also about moving it the right way.
The Pranic impulse behind the asana is as important as the asana itself
This means that depending on how we direct our Prana, the same asana can take us to different places.
For example, a seated posture done with strong pranayama can have a very energizing effect, while with ordinary breathing it will calm us down or even put us to sleep.
Asana is not only structure and energy, but also reflects thought and the intention.
We could call asana a “reflective” or “mindful” form of exercise.
The effects of the same asana will vary depending on whether our mind is clear or cloudy and our emotions are calm or turbulent
Ayurvedic effects of asanas
Each asana has a particular effect in relation to the three doshas.
This is the same as how Ayurveda classifies foods according to their doshic effects as good or bad for Vata, Pitta and Kapha, depending on the tastes and elements that make up each food.
Asanas = structural capacity =. to increase or decrease the doshas.
Through the use of the breath, we can modify or even change the doshic effects of the asana.
And the importance of thought and intention in asana practice.
Asana + prana + mind = modifying a particular asana or adjusting the whole practice towards a particular doshic result.
Specific asanas + pranayama + meditation = complete internal balance can be created and maintained.
The doshic application of asanas is two fold
• According to the constitution of the individual defined by his doshic type as Vata, Pitta and Kapha and their mixtures.
• Relating to the impact of asanas on the doshas as general physiological functions.
Each dosha has its sites and actions in the body which the asanas will perform depending on their orientation.
Why Yoga practice should start with Ayurveda
Ayurveda with Yoga helps us gain:
• complete harmony and balance in body and mind
• so that we can discover our true Self which is one with all.
Yoga is practiced today for health benefits as the main factor
• asanas and pranayama,
• sometimes extending to mantra, mindfulness and meditation to improve our psychological well-being.
What we may not know is that the healing aspect of yoga is traditionally based on Ayurveda,
India’s ancient natural healing system developed from the philosophy of yoga and Vedic knowledge as a medical application.
These two Vedic disciplines rely on each other, Ayurveda being the healing aspect of Yoga.
Yoga was originally conceived as the Vedic tradition of sadhana to promote Self-realization through mind control, as in the teachings of the Yoga Sutras of Rishi Patanjali and the Bhagavad Gita of Sri Krishna.
Ayurveda was conceived as the Vedic tradition of healing and wellness for body and mind, as described in the Charaka Samhita and the Sushruta Samhita, the two oldest Ayurvedic texts.
over time, the two systems have undergone their own developments and diversifications, so many people, including yoga teachers, may not understand their links or how to use them together.
Ayurveda, like traditional yoga, views the universe in terms of two factors:
• of Purusha – the consciousness principle or Higher Self,
• and Prakriti – the force of nature which governs all organic processes.
Ayurveda extends the principles of yoga philosophy and cosmology to the functioning of body and mind to bring them to optimal function and harmony.
Yoga and Ayurveda share the Vedic sciences:
• of the five elements,
• of the five pranas,
• the spirit and the gunas (qualities of nature)
• and many other related factors.
Ayurveda like Yoga emphasizes the Atman or Higher Self as the ultimate repository of health and well-being.
Each of us has a unique body-mind constitution, just as we have our own specific personal karmas to deal with in life.
No two people are exactly the same and therefore we must treat each individual differently according to their nature.
We can’t just take mass prescriptions and get cured, but we have to meet each person’s needs which may be radically different from each other.
– understand how the three doshas work in us
– of Vata (air and ether),
– Pitta (fire) and Kapha (water and earth)
These constitute our individual doshic prakriti or “mind-body type”,
Prakriti determines our particular needs in matters of:
• exercise and lifestyle,
• as well as our general tendency to illness.
The three gunas
In approaching the mind, we must understand how the three gunas affect the workings of the mind:
• of sattva (balance), rajas (aggression) and tamas (inertia)
According to Ayurveda, the gunas of rajas and tamas, which cause restlessness or boredom, are the disease-causing factors or doshas at the level of the mind that must be eliminated for emotional happiness and peace of mind.
Yoga = development of sattva guna in the mind for mental acuity and as a foundation for meditation.
Yamas and Niyamas of Yoga are the principles of the sattvic life.
These 2 systems are the understanding of our individual constitution according to Ayurveda in order to help guide our practice of Yoga.
Ayurveda helps to put:
• our yoga practice on a solid foundation,
• how to take care of our unique constitution through the three doshas and their variations in us and around us.
• help determine which yoga practices are best for us, from asanas to meditation.
Ayurveda helps us to understand the state of Agni or our biological fires,
• by the digestive fire (jatharagni)
• by extending to the pranic fire or the fire of the breath,
• in the fire of the mind
• and finally to the fire of awareness that arises in deep meditation.
Higher yoga practices involve:
• to balance and develop the different levels of Agni
• offer enhanced levels of perception and consciousness – through Yogagni or the fire of Yoga.
What is the Fire of Yoga?
Benevolent/beneficial elements obtained through the practice of inner meditation, the elements by which all bonds born of illusion, including those of the practitioner’s body, are reduced to ashes.
Ayurveda details understanding of Prana and its five sub-types which govern the movement of energy in body and mind.
Yoga asanas are manifestations of the five pranas
• Udana or upward movement,
• Apana or downward movement,
• Vyana or expansive movement and Samana or contraction movement,
• Prana being overall increased energy.
Ayurveda as a complete system of yogic medicine
Ayurveda = complete system of yogic medicine
• understanding of body and mind,
• determining the individual constitution,
• disease theory and diagnostic methods,
• and treatment methods that include diet, herbs, massage and Pancha Karma.
Embraces all aspects of Yoga and meditation
• his psychological therapies.
Ayurveda stems from the Samkhya-Yoga philosophy and its principles rooted in
• the Purusha, the Higher Self which is the goal of Yoga practice.
Ayurveda recommends specific health regimens
• at the individual level,
• including daily practices,
• monthly and seasonal,
• and practices relating to the stage of life, from infancy to old age.
Yogic healing works best within the context of a complete yogic system of medicine provided by Ayurveda.
Using Ayurveda with yoga helps us achieve complete harmony and balance in body and mind so that we can discover our true Self which is one with all.
How many people around you are stressed or anxious?
How many people suffer from stress, the fear of tomorrow or the consequences of their actions because of a lack of confidence?
In our so-called “modern” societies, you know that we have lost the sense of balance and harmony on all levels of existence.
We are practically all on automatic pilot from the moment we get up to the moment we go to bed. Tasks have become automatic in order to save as much time as possible and get as much done as possible during the day.
You do as much in the family sphere as you do at work.
But this accumulation of tasks without conscience, don’t you think it has negative consequences on your physical, mental health, and what about your attitude towards others…your kids?
This stress that you accumulate has serious repercussions on your homeostasis. And we will see later how.
You are a living being that needs love, tenderness and rest necessary for your mental, emotional and physical balance.
This is called recovery time so that your body can maintain and repair itself efficiently and keep its balance (homeostasis).
Without it, you overexcite your orthosympathetic nervous system and your body is too tired to repair itself efficiently. And in the medium or long term…hello damages.
What is the purpose of this orthosympathetic nervous system?
It triggers automatic reactions (without the intervention of the will) corresponding to the alert state of the organism, and to the preparation for physical and intellectualactivity. This is the action system, and has an “accelerating” effect on the organism.
2 neurotransmitters are associated with: adrenaline and noradrenaline.
Why am I telling you about this…?
The anti-peace of mind hormones: adrenaline and noradrenaline
Adrenaline can be defined as a chemical mediator that acts by modifying the activity of several of our organs, such as the heart.
The main initial purpose of this hormone is to prepare for flight or fight when our brain interprets that a certain stimulus may be a threat to us. This was true in the early days of humanity when we were still hunter-gatherers.
Moreover, it allows us to achieve the maximum of ourselves, using all our physical resources to reach an objective, whether to avoid it or to face it.
On the other hand, one of the most well-known effects of adrenaline is undoubtedly its impact on our metabolism and maximizes our glucose levels so that it can be delivered to the brain.
What is curious to note that adrenaline has repercussions on our digestive system when the brain interprets that there is a danger.
As a result, Our digestion is slow down and even intestinal movement for a reason: all of our energy must be concentrated in the muscles.
So, essential tasks such as digestion or absorption of nutrients are left in the background, since these functions require a lot of energy expenditure.
And these nutrients you need to function well…
Stress, physical and emotional pain are not peace of mind
Because of excessive worry, constant fear, persistent anxiety. And even the fact of having to make physical efforts for several hours lead to an excessive release of adrenaline.
The reason: our lifestyle, too much pressure, too many obligations, too many actions, too many complaints, comparisons, judgments, too many desires, too much ego, too much…too much…too much…
This is an abnormal situation for your body and your mind, and the homeostasis, so the balance of your body and your mind is threatened.
And so you find yourself with an overproduction of adrenaline released in the blood.
You will notice it immediately through these symptoms:
– Your muscle pain
– Stress in your neck, arms or legs
– Blurred vision or pressure in your eyes
– Your headache
– Difficulty sleeping
– stomach ache
– high blood pressure
– chronic fatigue
Norepinephrine triggers the production of adrenaline.
In a natural environment, adrenaline and noradrenaline normally have positive effects that encourage you to take action as you saw it, but they can also trigger fear and anxiety in an environment of overload.
These factors, such as chronic stress experienced over recurrent periods, lead to their overproduction.
Noradranelin also plays a role in emotions. It is involved in mood disorders and manic depression.
So you understand that it is important to counterbalance these effects by supporting our parasympathetic system, which is antagonistic to the orthosympathetic system.
The parasympathetic system lowers the heart rate and blood pressure by vasodilation, facilitates digestion by increasing salivary, gastric and intestinal secretions, and stimulates sexual appetite. Interesting, no?
You will also understand that in order to reduce stress, anxiety, pain and physical or emotional tension, it is imperative that you give space to your parasympathetic system. We call this a return to balance.
A return to balance because you have becomeaware.
And all these symptoms are manifested by mental and physical suffering.
And you know very well that in order to remove the symptoms, you have to treat the root cause.
So how to gain peace of mind?
Find the root cause of stress and anxiety
The practice of knowledge and the desire to achieve peace of mind.
To promote relaxation and peace of mind, one must be aware of one’s condition. First point.
Without awareness and consciousness, nothing, absolutely nothing will happen.
Relax the deep layer of the mind; and Release mental stress and tranquilize the emotional body; connecting you with the alpha brainwave patterns responsible for deep relaxation.
How to take care of yourself and get peace of mind?
Take care of your mind by learning how to make it calmer and find peace.
Because a peaceful mind is directly related to your outlook on life.
If you see life as a burden, that everything that happens to you is not fair, that life is not fair, and that you make any kind of negative judgment, you definitely need to learn to transform your view of life into something free of criticism and judgment.
You must make it beautiful as much as you can.
Of course, you have to make an effort to change. Nothing happens in a snap of the fingers.
And to tell you that everything happens for a reason. That’s the way of life: ups and downs. But the lows are always there to show us something, a lesson, that we must understand. We must not see it as a punishment or something unfair. Be aware, be in the moment. We find joy in the little things.
How to be aware?
Be present, focus your attention, there, to be able to access your thoughts, emotions and perceptions.
You go so fast that how can you let your body feel.
Let them appear, welcome them even if they are wrong or bad. Life is like that, in balance: the good things, the uncomfortable things.
Practice Vedic methods like yoga, meditation and breathing exercises. It will change your life.
Stop stress by stopping your autopilot
To control yourself and stop the autopilot.
Do breathing exercises.
Focus on your breathing to give your body and mind space.
You know, the more stressed you are, the worse your breath is and that bad breath impacts the quality of your thoughts. So breathe properly through breathing exercises that we call pranayama.
This also impacts your digestive system, as I explained earlier, and it is the digestive system that provides all the basic nutrients to your body and brain.
Pranayama can also be practiced as a relaxation and stress reduction therapy.
You can practice Chandra bedhana pranayama. These techniques are very effective for calming down and feeling relaxing sensations in your body and mind.
In Ayurveda, we use Chandra Bhedana for mental health as it is of great help when you are anxious, agitated, or afflicted with insomnia.
Chandra Bhedana Pranayama decreases sympathetic discharge and reduces stress patterns.
It also changes your mood and, by practicing it, improves it and also induces a change in your thoughts.
Yoga breathing exercise for anxiety | Chandra Bhedana – YouTube
Stop worrying about what may or may not happen.
You are responsible for your actions, but not for their results.
In one of the precious teachings of the Bhagwat Geeta, Krishan says to Arjuna, act but don’t wait for the particular fruits or results because that is the cause of your suffering.
So act, don’t judge, don’t worry about what might have happened because it will never happen after all. Right?
What makes you feel alive is peace of mind
What do you really want in your life?
Do you want to live completely freaked out and stressed all your life or do you really want to live the life you want? Then set your desires.
And do you really think having the nicest house with the latest BMW car will make you feel alive and happy?
Yes… for a short while, the next moment you will want to buy another expensive object…
How do you feel about money?
Money buys your security, your stability [material stability], your comfort, your power, your pleasures… but when we have experienced all these things, what happens? We feel at peace for a short time.
Change your philosophy and your vision of life, it will change your person and your automatic thoughts.
Change your autopilot habits into healthy habits to change your person.
Because you will get clarity, know how to relieve your stress, and manage your emotions by welcoming them, and then not overreact anymore.
Don’t you want this feeling of well-being, of good mood and more happiness in your life, because you finally accept it as it is.
Find more practices and knowledge in my you tube channel and also learn more pranayama.
And here feel free to practice this meditation to fight against stress.
Please be aware then you will be able to take care of yourself 😘
Hope you start your day with energy and positive attitude. This is the best way to behave for good health and good mind and live your true life.
I think it’s good to talk about the stress that comes back very easily lately. We must recognize it and welcome it to find our natural healing solutions thanks to Ayurveda and Yoga.
I will start to define what is stress and at the end tell what are the natural healing solutions for relieving it.
What is stress for Ayurveda medicine?
Stress is one of those words that is overused and we actually lose its real meaning. Stress is also commonly referred to as anxiety, tension, or even angst…
The events, the situations, which produce stress are not bad things, as one might think from certain clichés.
Stress is a necessary function of our psyche and organism that allows us to cope with different situations, both positive and negative. Stressors involve changes in your environment that your central nervous system has to adapt to during daily life.
Stressors include positive or negative life events (death, divorce, new job, new house, baby, etc.) that force you to adapt to these changes.
Stress occurs when the pressures, challenges or demands of life overwhelm your ability to adapt. Stress can manifest itself in physical, emotional or behavioral symptoms.
It can come from any situation or thought that makes you frustrated, angry, or anxious.
What is stressful for you is not necessarily stressful for another. Stress in everyday life is not necessarily a bad thing. However, uncontrolled or negative stress can be a bad thing that can have many consequences on your mental and physical health.
A little stress can motivate you to do your job, for example. It can make you more aware in a situation that needs serious attention.
Stress can also be used as a safety mechanism to save one’s life. It’s a defense mechanism rooted in your reptilian brain. The first men on earth saved themselves from danger by this message from the reptilian system.
However, too much stress, or a strong stress reaction, is emotionally and physically damaging. This can expose you to a deterioration in your general health as well as to specific physical and/or psychological illnesses such as infections, chronic diseases, heart disease or depression.
Persistent and relentless stress often leads to anxiety and unhealthy behaviors like overeating and abusing alcohol or drugs.
A weak emotional state or poor health can also cause stress.
Your physical and emotional symptoms can be:
It works both ways. Stress and anxiety (which is stress for no apparent reason, chronic stress) is often accompanied by physical symptoms:
Muscle tension, headaches,
Dry mouth, difficulty swallowing
Abdominal pain (which may be the symptom of stress, especially in a child)
Lack of concentration
Almost all of these symptoms seem to indicate a marked increase or imbalance in the Vata dosha.
However, all three doshas can play a role in stress. Generally, if you are Vata, you are likely to develop stress reactions aggravated by Vata, such as fear, even phobias or anxiety neuroses.
If you are Pitta, you increase your Pitta in stressful situations and you generally react to stress with anger. You may also suffer from hypertension, peptic ulcer disease, ulcerative colitis, and other Pitta disorders eventually.
If you are Kapha and stressed, you can develop various disorders such as underactive thyroid function, slow metabolism and even increased blood sugar, which leads to a prediabetic state. And then you tend to eat more.
From a physical point of view, the human body responds to stressors by activating the nervous system and specific hormones of the endocrine system. These hormones increase heart rate, respiration, blood pressure and metabolism.
The blood arteries then open further to allow blood to flow into the muscles. This puts your muscles on alert. your pupils dilate to improve your vision. Your liver releases some of its stored glucose to increase the amount of energy available. And sweat is produced to cool the body. All of these physical changes prepare you to react quickly and effectively to the pressure of the moment.
Cortisol also reduces functions that would be non-essential or harmful in a fight or flight situation. It impairs your immune responses and slows down your digestivesystem, reproductive system, and growth processes. It is said in the Sushruta Samhita that: “a person having a uniformly healthy digestion, whose bodily humors are in a state of equilibrium, and in whom the basic vital fluids circulate in their normal state and quantity, accompanied by the normal processes of secretion and organic function, is considered a healthy person“.
When your body is working properly, your stress response processes improve your ability to act well under pressure. But the stress response can also cause problems when it is excessive or when it does not shut down and reset properly.
Ayurveda approaches : your problems and illness
Now let’s focus on some of the main symptoms, problems and illnesses that stress can cause and see what Ayurveda’s approach is to these.
One of the main problems that can arise is depression. It goes without saying that depression is a very big problem in our society. It affects most of us at one point or another in our lives to a greater or lesser degree, but when it begins to last or affect the ability to act and interact in normal situations of life, it becomes a disease that must be treated. Depression is more emotional than physical and is a very stress-responsive symptom.
As Dr. David Frawley states, “Depression, especially accompanied by adrenal fatigue, follows stress, overwork and trauma. It is usually a sign of low Ojas (immune function). Depression is Kapha disorder. The most common.” If you are Kapha, you can often suffer from low energy, slower metabolism, weight gain, and over-attachment.
These characteristics can lead to depression.
If you are Vata, you can easily be affected by stress and depression. You are more sensitive to it because it hurts more easily.
Vata-type depression is associated with feelings of abandonment, lack of love and care in life. It can become serious or even suicidal.
The Pitta depression is largely due to a failure, a setback.
Some of the general Ayurvedic methods of treatment depression are an uplifting, light and well-spiced diet of mind-opening herbs, such as ginger and basil.
Ayurvedic and yogic solution for your stress
So if you suffer from depression, follow these tips.
Expose yourself to positive sights and sounds, such as those on a nature walk.
Inhale stimulating and positive aromas such as those of camphor or tangerine.
Do physical exercises and pranayama which are recommended to renew your vital energy (Prana). Then, as with any good Ayurvedic treatment, you have to maintain a good Apana Vayu (downward movement) with transit regulator like the Triphala.
Muscle tension is another important symptom of stress.
In the Astanga Hridayam it is said “that when Vata enters the arteries and nerves present on the sides of the neck, it causes their stiffness and this then spreads to all parts of the body, first contracting the shoulders , then bending the body forward like a bow; this produces convulsions, loss of eye movement, yawning, grinding of the teeth, vomiting of Kapha (mucus), pain in the flanks, incapacitation to speak, loss of movement of the lower jaw, back and head. It is called Anaryama.”
This is obviously an extreme example of symptoms related to muscle tension. However, many people experience several of these symptoms on a regular basis. Headaches and stiff neck seem to be everywhere.
Ayurveda seeks as always to balance your doshas through diet, lifestyle and mindset.
Use of herbs and diet
In this specific case, she also prescribes both sedatives and nerve tonics such as Ashwaganda and Jatamamsi, and painkillers such as feverfew. You probably also need to address issues related to your lifestyle, what makes you so tense and stressed is your job, your couple, your lack of rest, etc… You can use sensory therapies like massage, Shirodhara and aromatherapy which are also very helpful.
Chronic fatigue is another common phenomenon that can be caused by stress.
Fatigue is physical and mental stress.
Chronic Fatigue is also called Shrama and it is a condition of increased Vata.
You will need an anti-Vata, toning and fortifying diet. Sensory therapies such as Abhyanga massage practiced daily will take away your fatigue and stress from work and life in general.
Rosemary baths taken in the morning are also recommended.
If you are pitta and stressed, you may suffer from ulcerative colitis. It is actually a Pitta/Vata-like condition, in that it is a chronic inflammatory disease causing ulceration.
The cause or etiology of this disease is a disharmonious lifestyle and dietary imbalances.
Emotionally, this condition manifests if you are prone to worry, anxiety, combined with anger.
The pathology of this disease is that Pitta has moved from the small intestine to the colon and Vata has moved from the large intestine to the small intestine. This combination of heat and dryness causes ulcers on the walls of your mucous membranes.
The doshas also move in the mind. This causes anger and anxiety. A soothing diet of both Vata and Pitta is then recommended. Nutmeg and liquorice are therefore recommended to promote absorption and reduce your Vata and Pitta.
Stress can also cause you sleep problems. In this case, it is usually a Vata disturbance. Moreover, we notice that sleep disorders are often accompanied by fear, worry and anxiety.
Sleep issues, particularly with respect to the Vata type we are discussing here, require most if not all sensory therapy. It is important to make changes in your lifestyle but you have to go little by little so as not to add additional stress linked to this change.
What can cause problems may be a tyrannical boss or an extremely chaotic or noisy workplace, too much coffee or caffeinated drinks, or too many screens (TV, smartphone, computer,…) before going to bed. A long and difficult trip can also be very disturbing (eg: long trip, with multiple changes).
What about sleep disorder due to stress?
Some simple things can help you with sleep disorders: staying calm in the evening (after dark) before going to sleep, getting up with the sun, having a regular routine, not watching television at night (best being not to have one), read a spiritual book to calm your nerves and awaken your awareness, and meditate before bed (or even twice a day if possible).
Meditation works on all levels: physical, mental, emotional and spiritual. It also affects your three physical, astral and causal bodies. From a practical physical perspective, meditation balances your autonomic nervous system, which regulates the functioning of many of your organs and muscles, as well as your heart rate, sweating, breathing, and digestion.
Physical exercise, preferably a regular practice of restorative hatha yoga can also help you. Also, taking a hot bath before going to bed is relaxing, especially if you add a little essential oil of Jatamansi (Nard of the Himalayas) or Lavender. An anti-Vata diet is advised. “Boiled milk builds Ojas, promotes sleep. Boiled, it reduces Vayu and Kapha.”
Massage your feet with sesame oil before going to sleep.
How to decrease your anger due to stress?
Anger is another problem that stress can cause, especially in Pitta people. Anger and hostility are signs of aggravation of Pitta in the nervous system. Pitta is necessary for good understanding and discernment, but when disturbed or out of balance, it creates misunderstanding and poor judgment, resulting in anger and hostility.
The goal is to return Pitta to his normal constitutional function. Most people in our modern, western society create tremendous stress on themselves in order, they believe, to be able to keep up with others, and even compare themselves to others in order to judge themselves. We even create a kind of false desire for what others have. It can really create a lot of stress and anger.
Krishna says in the Bhagavad Gita: “ruminating on sensory objects causes attachment to them. Attachment breeds desire; desire breeds anger. Anger breeds delusion; delusion breeds loss of memories. Loss Right memories cause degeneration of the ability to discriminate. From degeneration of discrimination follows annihilation (of the spiritual life).” This is a disorder that can obviously run very deep, but from an Ayurvedic perspective we can consider it a primary Pitta imbalance.
In order to overcome this stress-induced anger, an anti-pitta diet is advised, in which pungent spices and aromatics, citrus fruits and acidic foods are prohibited, as are alcohol and caffeinated beverages. You can make this anti-pitta drink at home: in 1 glass of grape juice, add one teaspoon of cumin, one of fennel and one of powdered sandalwood. This drink helps calm your feelings of anger and other Pitta symptoms such as heartburn.
If you are Pitta in a hot climate, you should try to stay as cool as possible. The heat can really stress you out.
You can practice a lunar pranayama (breathing through the left nostril only) it is even strongly recommended, just like Shitali or Sitkari. You should avoid physical activities that make you sweat a lot (eg jogging at lunchtime or yoga in a heated room). Of course, meditation is, again, very useful. If you are prone to stress and anger issues you can benefit immensely from disconnecting the Ahamkara (ego).
Heart disease and stress
Heart disease is another area where stress is known to be a cause or a causative factor.
In Ayurveda and also according to Eastern medicine in general, the heart, and not the brain, is the seat of consciousness. Dr. Frawley explains that what you feel in your heart is who you really are, unlike the fleeting thoughts you have in your head. He goes on to say that “heart disease reflects deeply rooted questions of identity, feeling, and consciousness.” Considering this reasoning, it’s easy to see why emotions and stress, like overeating, not eating the right foods, lack of exercise, etc., can cause heart problems.
Allopathic medicine as well as Ayurvedic medicine consider that high stress can be a causative factor in heart disease. The prevalence and incidence of angina increase with perceived stress. It is noted that in the hospital, high stress is associated with a higher rate of admissions related to cardiovascular diseases. Studies conducted in the United States reveal that stress plays a definite role in triggering or worsening depression and cardiovascular disease.
Ayurvedic treatment emphasizes a prolonged period of rest. A spiritual retreat in a natural setting can work wonders, especially if you’ve been a stressed city dweller for a while.
Meditation and pranayama are great for calming your mind and your emotions. Certain herbs are greatly helpful, depending on the individual’s particular problem and constitution. However, the Arjuna, tridoshic, generally serves as the basis for Ayurvedic formulas for the heart. Then constitutionally correct plants are added.
Stress can play a huge role in your life. As we have seen, it contributes to the outbreak of diseases. It can cause “benign” things like mild sleep disturbances andlife-threatening heart disease.
As you can see, Ayurvedic medicine and Yoga science can play a major role in alleviating or even eliminating these kinds of problems.
Ayurveda and yoga offers different methods:
– With a diet adapted to your person.
– What do you ingest three times a day, every day? Is this correct for you?
– How is the elimination, the transit going? The Apana must be moved daily so that the toxins do not accumulate and overflow into the Rasa and Rakta Dhatus and spread to other weakened parts of your body. This can be easily treated with herbal formulas (such as Triphala), psyllium, flaxseed, etc.
– With the appropriate herbal medicine: sedatives and nerve tonics such as Ashwaganda and Jatamamsi.
– With meditation and Yoga. It is actually more of a way of life than a treatment, but it can be used as such in the beginning if you are new to Ayurveda.
To disconnect from the ego, to detach from the senses, to realize that one is not only this body, but that one is part of the whole, and that behind all the drama of life, everything is fine and there is true life.
– With the five sensory therapies, very beneficial in the relief of stress and anxiety. Of course, depending on your constitution, the treatments vary to some extent. However, getting out into nature and seeing the trees and the sunlight is good for everyone.
Use a little aromatherapy in a warm bath or a diffuser will soothe you. Pay attention to the environment you live in, is it tidy or cluttered.
Are the colors of your house as well as those of your clothes the right ones for you? Is your environment too noisy?
All of these issues have to be settled at some point. Of course, step by step, so as not to overwhelm you, and stress you even more.
– With the right type and amount of physical exercise according to your constitution and level of health.
– By monitoring your reflection and your introspection.
– And rest.
All of these measures can and will make a difference in the fight against your stress.
Then till now which technics you use to manage and decrease your stress?
Are you undergoing it or are your acting for the future of your health
✔️Tell me in comments what you are going through and which difficulties you face with your stress. I will be happy to help you
👉 In my you tube channel you will find pranayama to practice and other ressources to release your stress. Subscribe to get the update and help yourself by learning healing ancestral methods
Breath is life and repair: Nadi Shodana breathwork
Here, you learn to listen to your body, your soul and your ailments, to know how to rebalance your doshas and eliminate your troubles.
You also learn to recognize your emotions which flow from your doshas and the link with the tissues of your body.
Today I’m talking about a pranayama yoga technique called Nadi shodana or Anulom Viloma.
There are more than 200 existing pranayamas that one can practice to maintain one’s health, reduce one’s imbalances or one’s illness.
But what is the purpose of Pranayama?
The yoga-sutras of Patanjali (2nd century AD) and the Hatha-Yoga Pradipika (1500 AD), teach us that pranayama allows you to achieve:
The stability of the mind:
“Exhalation and suspension of the breath produce stability of the mind. » Yoga-sutras of Patanjali, Aphorism I, 34
“When the breath is restless, the mind is restless. When the breath is still, the mind is still; the yogi attains fixity.
That is why one should stop the breath and practice pranayama. » Hatha-Yoga Pradipika, II, 2
He who has mastered the breath has mastered the mind. And he who has mastered the mind has mastered the breath.” Hatha Yoga Pradipika, IV,21
“And the mind becomes capable of various forms of concentration. » Yoga-sutras II ,53
Correcting Imbalances and Curing Diseases:
“Pranayama properly performed destroys all diseases…” HY II, 16
Pranayama burns toxins: Your body is considered as a boiler:
– The top of your body (your lungs): intended for the air, it is the drawing of the breath,
– Your belly: this is where the fire of processing, digestion and metabolism.
-Your intestine: this is where the waste, the slag, is deposited.
The action of breathing is subdivided into 2 zones:
– Lungs reserved for INSPIR: Prana allows the energy to enter. The Inspir promotes combustion and accentuates the flame.
– The belly intended for the EXHALE: apana, it is the breath which will eliminate and evacuate. Exhaling will promote the elimination of your toxins by burning them.
The toxins being burned, the energies will circulate better, such as kundalini, which will allow the awakening of consciousness which is the ultimate goal of pranayama.
Awakening your consciousness:
“Rightly one must each time throw out the air, rightly inhale it, rightly hold it back, thus one gets the perfect fulfillment. » Hatha-Yoga Pradipika, II, 18
“Then what hides the light dissipates.” Yoga-sutras of Patanjali, II, 52
“……sitting in padmasana, one has to repeatedly push apana vayu up and inspired prana down. One who accomplishes this attains incomparable enlightenment through the power of sakti. » Hatha Yoga Pradipika, I, 48
The physiological effects of breathing:
What was once defined in the texts of India, between the years 820 and 300 BC, although the authoritative circles of India who can be assumed to know the matter advocate a very earlier date, ranging even up to 10,000 BC, is recognized today by Western science for its physiological effects at the level of Western science.
Setting up a conscious, slow, ample and regular breathing allows you:
• A physiological massage: Your intestines and your liver are the main beneficiaries: the liver is decongested and the digestive tract (as well as your spleen, your stomach and your pancreas) are massaged and toned.
• Detoxify your body:
Breathing brings oxygen: the lungs and the heart act as a pump, which circulates the blood and supplies your cells with renewed oxygen necessary for their homeostasis (which need this to live).
And in return your cells discharge their waste (carbon dioxide).
It is in the lungs that the waste products of your body are burned.
This prevents the development of germs such as the KOCH bacillus (tuberculosis).
• Boost your immune system:
Strengthen your body’s resistance to illness, fatigue, nervousness or irritability.
Breathing also circulates your lymph (= liquid rich in lymphocytes or antibodies that are stored in the lymph nodes).
Pranayama is used as rehabilitation methods for Covid patients.
The psychological effects of pranayama and yoga
If your breathing is of poor quality, this leads to poor physical and mental health.
During episodes of depression, or light depression: you close in on yourself… your body withdraws into itself and your chest is in a closed position.
An ample and qualitative breathing will therefore release the thorax, massage the plexus and thus by releasing the breath, release your psychic and bodily tensions, your emotions, your anxiety and your stress.
Pranayama helps to untie the emotional knots of the body and the mind.
Your anxiety, your stress, your lack of awareness affect the health of your intestines and therefore your digestion, but also the proper functioning of your main emunctory organs such as the liver, kidneys, lungs or stomach, to name a few. than them.
The establishment of a conscious, ample, and slow breathing will allow you to give space to your body areas, massage them and thus decongest them.
The goal of pranayama
There are two ways to approach yoga: western or traditional.
In the Western approach, yoga is a physical activity.
In the traditional Indian approach, the one that is dear and true one. Pranayama also seeks to promote a meditative state to awaken consciousness, clear the masks and reach your true You. This will be part of another article, because otherwise this article will no longer be an article but a book!
So how can you practice pranayama?
To practice pranayama we use the right hand. This is a habit anchored in the Vedic culture, especially when hygiene was not well respected or could not be. The hand was therefore considered pure, it is used for eating and the left hand for everything else. We observe in India as in the Arab countries that the inhabitants eat with their right hand.
For the pranayama, the right hand allows to intervene on the 2 entrance doors of the organism: the mouth and the nose. The left hand is for counting breath cycles if you find counting mentally tedious.
Counting with the fingers
We always count from 1 to 12. We count the phalanges by moving the tip of the thumb, making a spiral in the direction of clockwise.
Respect nasal hygiene by practicing neti or nasyam every morning
Ditto for the mouth with dantha [toothbruch] or hrid dhauti and every morning too
Wash hands and face and wear clean clothes before each practice
Always use the right hand on the face and the left hand to count
Favor a longer exhalation period compared to that of inspiration
Today we start with Nadi Shodhana: Alternate breathing
It is a basic breath that serves to purify and balance the energies. You will see further all the benefits. It is called nadi shuddhi (or shodhana) which could be translated as purification of the nadis.
Nadi is a term for the channels through which, in traditional Indian medicine and spiritual knowledge, energies such as prana from the physical body, subtle body and causal body flow. Prana energy is the life force, the vital energy which flows inside our bodies from the moment we are born
The nadis connect and ascend along the major chakras. The three main nadis run from the base of the spine to the head and are ida on the left, sushumna in the center and pingala on the right.
This pranayama consists of alternately breathing through either nostril.
It is easy to notice that you breathe more from one nostril than the other (the proportions are variable, it is never 0% in one nostril and 100% in the other, it varies between 20 to 40 % on one side and 60 to 80% on the other).
This corresponds to a cycle: for a time that can go from one to two hours, we breathe more through the left nostril, for example.
Then, for a very short time, the two nostrils are balanced, then one breathes through the right nostril also for one to two hours. Thus one must have a cyclic breathing which goes from one nostril to the other. Ideally these cycles should be balanced, succeeding one another.
The left side of the breath and the body represents the feminine lunar side, cold, peaceful, calm, at night, that of interiority, immobility, etc. The right side is the solar, masculine, hot, active, exterior, moving side, etc.
These cycles should be alternated, we should not have the same nostril breathing for 140 minutes for example. If a nostril works for 2, 3 or x cycles in a row, the whole energy balance will be disturbed and physical and psychological dysfunctions will follow.
It is essential for health to have balanced respiratory cycles.
Alternate breathing can either rebalance these cycles or keep them perfectly in order.
The teachings say that the physical, energetic or psychological dysfunctions are firstly due to a deregulation of the process of the alternating cycles of the breaths.
If our cycle is disturbed it is necessary to understand that the body is in a state of vulnerability, this can also explain a drop in energy or a depressive state. Nadi shodhana should be done two or three times a day for at least 10 or 15 minutes.
It is easy to understand the importance of good breathing when you know that it regulates all the energies of the body and the mind.
Alternate breathing is effective in achieving good health and a stable nervous balance.
It is she who can allow insomniacs to sleep, like hypertensives to “release the pressure”.
It allows a finer and more in-depth self-knowledge, it is a preponderant element to obtain agood quality of concentration.
You can also choose the type of pranayama you want to practice.
For example if you want to lose weight, work on hypertension, anxiety, stress, tone up, refresh the body…
Now let’s practice pranayama : a yoga practice!
Position of the fingers
The fingers of the right hand must block the nostrils alternately, the thumb the right nostril, the ring finger the left.
The index and middle finger are either folded at the base of the thumb, or placed on the forehead at the level of the 3rd eye.
Start by exhaling through both nostrils, then inhale through the left nostril.
From there you have to change nostrils each time you breathe out.
This gives: left inhale, right exhale, right inhale, left exhale, left inhale, right exhale, etc.
We finish after an inspiration on the right, exhaling through both nostrils.
We can put or not put breath retentions.
The simple rhythms are:
1) 1 inspiration time, for example 4 seconds – 8 expiration times.
2) The same as before, adding a full-lungs retention which will be equal to double, triple or quadruple the time of inspiration.
In the example 4, 8, 12 or 16 seconds
3) A so-called “equal” rhythm: inspiration, retention with full lungs, expiration and retention with empty lungs being of equal duration, for example 5 seconds each or more according to your comfort, and above all without forcing!.
And your eyes in all this?
They must remain closed and fix an interior point, where the fingers rest or look at the center of the forehead.
To accentuate the concentration you can also use a mantra:
“Yam” for the left side,
“Ram” for the right side.
And mentally repeat
“Yam” while inhaling or exhaling with the left nostril
“Ram” when it is with the right nostril.
If there is retention with full lungs, we stay on the mantra used during inspiration.
The simplest way is to see the air going up during the inspiration, which goes down during the expiration on the right or left of the spine according to the nostril which breathes.
Those who are accustomed can follow the air in the serpentine path of the Nadis passing through the Chakras, the left nadi is visualized lunar color, the right one solar color.
Duration of your breathing
This technique should be done for at least 10-15 minutes without interruption. But to start, it’s already very good to do it 5min every day. Anyway if you start this practice, you won’t be able to do without it and you will easily reach 10 minutes of practice.
It can be done several times a day and push the sessions up to several tens of minutes if necessary.
Practice it whenever you need to clarify your thoughts, for decision making, to defuse stress or anxiety.
As you practice, you can also add these 3 contractions to increase the therapeutic effectiveness of this pranayama
If you do prolonged retentions, you can achieve these 3 contractions
– the anal contraction.
– abdominal contraction.
– contraction of the throat.
There are still contraindications and you may be concerned so before practicing read this:
If you have heart or lung problems: eliminate or reduce breath retention, and you can practice nadi shodana comfortably.
In this type of pathology and to go further in this practice, the breath work must be evaluated by a competent teacher.
Other variants exist, both in terms of the passage of air through the nostrils and the rhythm of the breath.
One can, for example, use the very rapid abdominal rhythm of the bellows (bhastrika). You can also use other mantras or other visualizations, but these techniques are more a matter of oral teaching with a teacher. Join me in my classes to learn all about it.
Do not hesitate to do and redo this breathing frequently.
Do not be afraid to do it over a long enough time.
The more you practice, the longer you will do it, and the more visible and lasting the results will be.
To try is to adopt it … the effects felt are undeniable, and I strongly encourage you to practice.
Since i practice, i mind is clear, i welcome me emotions and transform them, my digestion is so much better and i have lost weight. Many of my student are usins this one to clear their mind, stress and anxiety.
Here the complet list of benefits?
Balances brain and energy activity
Establishes calm or even falling asleep
Reduces stress and anxiety
Prepares the brain and the whole body for a state conducive to meditation
Increases oxygen levels in the blood lowering inflammation and acidity in the body
Purifies the metabolism by rejecting more carbon dioxide and toxin
Slows down the respiratory system therefore the cardiovascular system and the metabolism
Re-educates the respiratory system and releases emotional tension
Calms the emotional state by balancing it
Energizes in the morning
Relax in the evening
Become aware of the diaphragm and gradually relax it
Stimulates and strengthens the tissues
Reduces excess fatty tissue
Lowers blood pressure
Beneficial for the cardiovascular system
Beneficial in case of chronic diseases
✔️In view of the benefits that this practice brings you, what are you waiting for to do yourself good and improve your condition?