Rest and Restore Yoga for The Holdiay Season

The holiday season is the time for family, friends, and festivities. With so many activities planned, it can be challenging to maintain peace of mind and a sense of care that keeps us grounded, balanced, and full of vitality. Proper rest, healthy eating, and this rest-and-restore yoga routine are three things you should be incorporating into your daily life this season. Just take 15 minutes each night as you are winding down for bed to practice these simple poses, and you’ll be able to maintain the vigor needed to get through the holidays! This routine will help your regain the strength to recharge your energies by releasing stresses that burden your body and mind. Start off by spending at least three to five minutes in each pose, gradually adding more time as the pose becomes more comfortable. You may find it easier to relax deeply into the poses if you cover yourself with a blanket.

To gain the full restorative benefits of these poses without straining yourself, you’ll need the following props: a bolster, a folded blanket, an adjustable strap, a sandbag, an eye pillow, and two rolled-up blankets.

Salamba Viparita Karani (Supported Legs-Up-the-Wall Pose)

Position your mat vertically against a wall, place the folded blanket at the top of the mat, and lay the bolster across it horizontally. Sit on the bolster with your left side touching the wall. Lean back, raising your legs up the wall. Rest your middle and upper back on the mat, with your head and neck on the blanket. Bend your knees and put your feet through a loop in the strap, tightening it gently around your shins. Straighten your legs and press them against the wall. Lay the sandbag on your pelvis, and cover your closed eyes with the eye pillow. Rest your arms at your sides. To come out of the pose, roll slowly to one side. 

Supported Side Bend

Sit on your mat with your right hip against the bolster. Lean to the right, and gradually lower yourself, placing your right hand on the far side of the mat. Extend your right arm straight along the floor, and rest your head on your bicep. Stretch your left arm overhead and to the right. Press your palms together. With every exhalation, visualize your body relaxing more deeply into the pose, focusing particularly on your neck. To change sides, slowly turn face-down, and then gently press your hands into the floor to get up. After resting on each side for several minutes, gently transition into child’s pose, and take a few deep breaths.

Salamba Mandukasana (Supported Frog Pose)

From child’s pose, slowly rise to all fours; knees should be spread wide and big toes touching. With a bolster placed lengthwise between your knees sit down on your heels. Walk your hands forward on the mat until your upper body is resting on the bolster. Turn your head to one side and relax your body by breathing deeply. On each inhalation, feel your breath reaching into your belly and low back. On each exhalation, release any tension in your knees, hips, shoulders, and neck. When you’re halfway through the exhalation, turn your head to the opposite side.

Salamba Bharadvajasana (Supported Bharadvaja’s Twist)

Place a folded blanket at the bottom end of the bolster, and sit with your left hip against the edge of the blanket. Rotate from your belly toward the bolster, with your hands positioned on opposite sides of the bolster. Lean down slowly until your forehead touches the bolster. Turn your head to the right, tucking your chin slightly, while keeping the back of the neck long and the front of the throat soft. Lay the eye pillow across the nape of your neck, and rest your hands and forearms on the floor. Breathe slowly and deeply, focusing on how your inhalations ground your pelvis and enhance the sensation of twisting in the belly and shoulders. After resting in the pose for a few minutes, release the twist, and repeat the sequence on your other side.

Salamba Supta Baddha Konasana (Reclining Angle Pose)

Place a folded blanket on the top end of the bolster. Sit with your sacrum against the edge of the bolster, bring the soles of your feet together, and open your knees wide. Place a rolled blanket under each knee, and let your knees drop down to rest comfortably on the blanket rolls. Lay a sandbag across your feet. Place your hands behind you on the mat, slowly lean back onto the bolster, and rest your head on the folded blanket. Place an eye pillow over your closed eyes, and rest your hands on the floor. Breathe slowly and deeply, softening your belly with each exhalation.

 Source: Yoga Journal, https://www.yogajournal.com

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. 

Sadhana and the Power of Aum (“Om”)

In Vedic philosophy there is a concept known as sadhana.Sadhanais a Sanskrit word whose root, sadh, means “to reclaim that which is divine in us, our power to heal, serve, rejoice, and uplift the spirit.” Sadhanapractices encompass all our daily activities, from the simple to the sublime. These practices aim to help live you in harmony with the cycles of nature and to move to the rhythms of the cosmos. When you begin to do this, your mind becomes more fluid and peaceful and your health can improve. Your entire life can become easier.  

When you begin to practice yoga and Ayurveda, your first responsibility is to look beneath the various disguises  assumed over the years and see yourself as you truly are. The more you find out about yourself and your strengths and weakness, the more you will learn about your body, mind, and spirit and their innate power. You will awaken to your own self-healing abilities. In Ayurveda, there is a belief that disease happens from within, and so too must any cure. From this perspective, we can view any disturbance or illness as an opportunity to go deeper into ourselves to discover what changes we need to make in order to heal our bodies, our feelings, and our lives.

Each of us was born on this earth to fulfill a unique purpose. The Vedas call this purpose our dharmaand teach that by following the path of sadhana, we will achieve harmony with it. Harmony already exists at the core of every human life. Once we become conscious, we are able to recognize it. We become aware of the blessedness that surrounds us, the serenity in our living space after a long day’s work, the beauty of dusk glimpsed through the windows, the sweetness of sparrows’ songs, and the warmth of the colors of the autumn leaves.

When we are aware of our inner harmony, our power of intuition becomes active. We become more expressive, more fully alive, and more in tune with our bodies and all our healing energies. This intuition, together with our rational mind, will help us heal and bring all aspects of our lives into balance.

The Sanskrit word Aum(meaning “source” and transliterated as “Om”) represents pure consciousness. Through the Vedic practice of chanting mantras that begin and end with Aum, we harness the inner power of our intuition. The fact that the Biblical word amenand Koranic word aminmirror the Aumsound suggests that Aumtranscends the vocabulary of any single religion. It’s the highest vibrational sound of the universe, for the universe, and from the universe. The Vedic seers tell us that as the universe’s most sacred sound, Aumresonates within in the space of the sixth chakra, located mid-brow, between the eyes, in the area known as the “third eye.” Modern science now this defines this area as the pineal gland, which regulates reproductive hormones and helps maintain the body’s circadian rhythm.

Aumand amenshould always be spoken very reverently as though you’re touching one of the most sacred symbols of Divinity. They are not magic words nor are they curative or therapeutic words to be used in pain and suffering but, rather, they are purely Divine words to bring about attunement and oneness with God in the highest spiritual sense.

The practice of chanting Aumencourages progress toward sadhana. The purpose is well stated in the Upanishads: “What world does he who meditates on Aum until the end of his life, win by That? If he meditates on the Supreme Being with the syllable Aum, he becomes one with the Light, he is led to the world of Brahman [the Absolute Being] Who is higher than the highest life, That which is tranquil, unaging, immortal, fearless, and supreme.” – Prashna Upanishad 5:1, 5, 7

In the yoga, Aumis the holiest of holy words, the supreme mantra. Aumis also called the pranava, a Sanskrit word that means both controller of the life force (prana) and the life giver (infuser of prana). Each of us has the capacity to enter the vast universe within ourselves and become conscious of the Divine spirit that is beyond the material reality we understand through the five senses. The daily chanting of Aumdaily in during mundane routines such as cooking, cleaning, and taking a shower will help you learn to shift your perspective and enter a meditative state many times throughout your day. In this state of mind, you will come to see all obstacles and challenges in your everyday life as opportunities to learn more about yourself and your individual inner strengths. This simple practice of sadhanacan have profound impact on your inner harmony and path to health and happiness.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. 

Bhastrika Pranayama

Bhastrika means “bellows breath” or “the breath of fire.” During this transitional period between winter and spring, practicing bhastrika every day during this time can help minimize spring’s kapha-aggravating potential while encouraging the body to eliminate any excess kapha accumulated during the winter. It is a great pranayama practice for balancing kapha and vata; but practiced in excess, it can aggravate pitta, so it should only be done in moderation for pitta conditions.

Practicing bhastrika cleanses mucus from the chest and sinuses; kindles gastric fire; improves circulation; and supports vigor, vitality, and proper elimination. It improves the tone of the bronchial, heart, and diaphragm muscles, and helps prevent heart and lung diseases. It’s very easy to perform and can be incorporated into your daily life no matter where you are. To practice bhastrika, follow the instructions below:

• Sit cross-legged, keeping the right hand on the right knee, the left hand on the left knee, and the spine straight.

• Do a slight chin lock, contract the anus, and begin to do bellows breathing, which means inhaling and exhaling forcefully. This involves rapid and vigorous inhalations and exhalations powered by the rhythmic contractions of the diaphragm. The movement of air as you inhale and exhale should be audible.

• You can do 30 bellows breaths of equal vigor and duration and then rest.

• When you’ve finished the required number of expulsions (30 per round is a good starting point), follow the final expulsion with the deepest inhalation possible. Hold this breath for as long as it feels comfortable to do so; then exhale very deeply and slowly.

• The end of this deep exhalation completes one round of bhastrika. You may start with one or two rounds (30 each) and work yourself up to more inhalations and exhalations per round.

• Contraindications include pregnancy, high blood pressure, glaucoma, hydrocele, hernia, ascites, and recent history of a heart attack. 

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any

Kapha Dosha Yoga Tips

The main qualities of kapha are unctuous, cool, heavy, slow, smooth, soft, and stable. It’s also dense, cloudy, and viscous. A yoga practice for a kapha individual should aim to create space, stimulation, warmth, and buoyancy. Kapha types have the most stamina and strength of all the doshas, but when out of balance, they may suffer from lethargy and excess weight. If you are predominantly kapha, a stimulating, energizing yoga practice is ideal. It’s important to challenge yourself and create heat in your body to counter the kapha individual’s natural tendency to feel cold and sluggish. Move through your flow sequences quickly (though always with conscious awareness) to lighten and warm your body. Most of the standing poses are invigorating, especially if you hold them for an extended period. Try maintaining your asanas for up to 20 breaths. Back bends are also heating, helping to open the chest and circulate the life-giving energy of prana throughout the body. 

Doing your yoga routine during the segment of the morning when kapha predominates (6 a.m. –10 a.m.) will help keep you energized and motivated throughout the day. At the beginning or end of your practice, you can practice bhastrika (“bellows breath”), which cleanses the body and energizes the digestive system. Kapha individuals can cultivate all these benefits by following some basic guidelines:

• Execute the poses at a vigorous pace and with intensity.

• Focus on the subtlety of the pose and how it creates an expansive presence in the body and balances the energy field that surrounds you.

• Practice in a warm space.

• Sustain strong, forceful breathing during practice.

• When you are ready to release the pose, take one more breath.

• Keep your chest and shoulders open and lifted as you practice.

• Maintain a sharp upward gaze.

• Feel a sense of lightness in your poses.

• Pause for a moment between your inhalations and exhalations.

• Challenge yourself.

• Keep moving. Take a short rest between poses.

• Enjoy a restorative pose for final relaxation.

• Strive for precision in your poses.

• Pay close attention to your alignment.

• Don’t give up!

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any

Incorporating Essential Oils into Your Daily Yoga Practice

Integrating essential oils into your daily yoga routine can expand the capacity of your practice to nurture wellness by supporting your immune system, sharpening your concentration, and lightening your mood. It’s easy to heighten the mental and physical effects of yoga with the nourishing properties of essential oils, and the impact of doing so can be profound. I suggest using dōTERRA essential oils for their purity and effectiveness. Below are a few suggestions on how to incorporate the oils into your practice:

For a mood-balancing practice, begin with dōTERRA’s Breathe essential oil to strengthen your connection with your breath and deepen your breathing. Place a drop or two in your palms, and cup your hands over your face. Close your eyes and focus on your breathing. Then concentrate on feeling grounded as you practice the poses.

To optimize your mental energy, place a few drops of peppermint oil at the top of your mat. Dip your finger in the oil, and draw a circle on your mat, repeating the circle a couple times. Peppermint oil works a lot like a mantra; it helps you focus by evoking a calm yet alert mental state and supports intelligence throughout your practice. Just before ending your practice, apply Balance essential oils to the bottoms of your feet, and then relax into corpse pose.

If you need to make your practice quick, sun salutations are the way to go. Start by sitting in lotus position at the top of your mat. Add 1–2 drops of peppermint oil to the palm of one hand, rub both hands together, and breathe in deeply, allowing yourself to connect to your breath and clear your mind. Next, apply the oil to your chest, over your lungs; this helps open the airways and prepare your body for effective oxygenation. Then place 1 drop of wild orange on your wrists and 1 on the back of the neck. Inhale deeply and start your sun salutation practice. Once you are done with the sun salutations, end your practice by applying lavender oil to the bottoms of your feet and resting in corpse pose.

Additional Tips:

Some people like to help the body detox during a yoga practice; if this is you, take 2 drops of lemon essential oil in your water before and after your session to help flush toxins and cleanse the body.

For meditation, use sandalwood and or frankincense to balance the left and right hemispheres of the brain.

To clean your mat, pour 4 ounces of water into a glass spray bottle, and add 10 drops each of lavender and melaleuca essential oils.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. 

Yoga Tips for Pitta

Pitta types tend to have the best focus and determination of the three Ayurvedic types. As yoga practitioners, they’re  able to maintain a very disciplined practice once oriented correctly, due to their innate physical and mental qualities. First, however, pittas must understand their strengths and limitations. In general, pitta individuals tend to overheat and become irritable and may even lack the patience to begin a yoga practice. Because of their determination, they may overdo postures, becoming aggressive with themselves, and they tend stick to poses they can do well while ignoring the ones that they are most in need of developing further.

According to Ayurveda pitta types will do best with a practice that fosters equilibrium. Pittas should perform asanas that are cooling, nurturing, expansive, and relaxing. This type of practice requires slow, deep breathing and quiet sitting between strong asanas, releasing any stress that has developed. This doesn’t mean that pittas should totally avoid challenging poses, but if they do practice such poses, they should make sure to compensate for any heat created by ending with cooling postures and pranayama.

People with an imbalance in the pitta dosha tend to suffer from excess heat in their bodies. Poses that extend the solar plexus (where pitta resides) help dissipate heat, calming and cooling the body; however, it’s important not to fall for the temptation to cool pitta indiscriminately—our bellies should always be warm, but our heads, cool. Pitta types tend to be good at most asanas but their relatively compact bones make it hard for them to do some poses that rangy vata types find easy.

In general, a pitta person’s yoga practice should cool the head and blood, calm the heart, and relieve tension, fostering compassion, acceptance, and relaxation. It should achieve these ends through unforced effort. Pittas can cultivate this type of practice by following some basic guidelines: 

• Have fun in your poses. Do not take yourself or your pose too seriously. 

• Enjoy movement in your poses. 

• Soften your gaze downward, focus on the horizon, or even practice with your eyes closed. 

• Allow freedom and creativity in your practice. Change it up. Avoid sticking to one style or series of poses. 

• Practice in a moderately cool space. You do not want to get cold, but pittas should avoid practicing in overheated spaces. 

• Focus on the yoga experience in your body, not your brain. 

• Work at 80 percent effort. 

• Avoid being judgmental and critical of yourself. 

• Make sure you have plenty of practice space. 

• Remind yourself that yoga is not a competition. 

• Focus on your exhalation. 

• Use the exhalation to let go and release any built-up anger, frustration, stress, etc. 

• Be aware of your breath in the back of your body. 

• Practice plenty of twists and side-body openers. 

• Notice the position of your ribs; draw them back into your body. 

• Benefit from practicing at a moderate pace. 

• Remind yourself that less is more.

For more information on how to balance pitta email us. We have loads of information we love to share!

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.

Tips for Vata Yoga

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People whose constitutions are dominated by vata tend to move quickly without paying sufficient attention to what they’re doing and often push their body beyond its natural limits. The  hallmarks of this dosha are coldness, mobility, lightness, and expansiveness. The best type of yoga practice for these individuals is one that generates warmth, serenity, and nourishment. Vatas can cultivate these qualities by following some basic guidelines:

• Move through your practice at a slow, smooth, steady pace.

• Aim for fluidity in your poses. Focus on gentle movements, such as spinal and pelvic undulation, rotation in the joints, counter-poses, and flexion and extension.

• Hold each posture briefly, but do multiple repetitions.

• Draw into and move from your hara. In Eastern philosophies, the hara is the body’s internal energy center, located below the navel and above the pubic bone.

•  Cultivate stability by concentrating on the foundation of the pose.

• Rotate the femurs and press them into the outer sides of your legs.

• Picture yourself moving through warm water or warm mud as you execute the poses.

•  Focus on prolonging your inhalation.

• Stay grounded by pressing your big toes into the floor.

• Fix your gaze below or at the horizon.

• Engage your entire body in the poses by holding your muscles tightly against the bones.

• Avoid overexerting yourself. Aim to build stamina without draining your energy. In cases of severely aggravated vata, adopt a restorative practice.

• Be fully present in your practice.

• Stay warm.

• Follow the active portion of your practice with a long period of relaxation.

A vata imbalance arises when an overabundance of air accumulates in the mind, body, and environment. The result is a sense of instability. The best way to balance excess vata is to integrate the stable qualities of the earth into your physiology and focus on relaxing.

• Go to bed and awaken at the same time every day.

•  Meditate twice a day to quiet the mind.

• Practice yoga to connect with your body.

• Wear fragrances that evoke a sense of tranquility.

• Eat three meals per day, and favor, sweet, sour, and salty tastes.

• Perform a slow daily self-massage with warm herbal oils.

• Drink soothing herbal teas.

• Look for opportunities to incorporate rhythm and routine into your life.

• Finish things once you start them.

Connecting Yoga through Breath

A proper understanding of the connections between yoga and Ayurveda is essential for the effective treatment of illness. Classical texts on yoga such as the Hatha Yoga Pradipika describe several asanas (body postures) and enumerate their benefits based on Ayurvedic principles. Ayurvedic practitioners developed yoga as a form of physical exercise that would support the recovery of diseased internal organs and help alleviate structural imbalances. By applying Ayurveda’s concept of the doshas and its understanding of disease and body qualities and functions to a daily physical routine, these practitioners extended Ayurveda’s healing powers to the asanas.

Most yoga practitioner restrict themselves by stating that an asana can help restore balance among the three doshas or address certain diseases that are explained in Ayurveda. Ayurveda mentions that all forms of therapy can be classified under two broad categories: Those that nourish the body, brmhaṇa, and those that remove imbalances from the body, langhana. Most methods of therapy suggested in Ayurveda fall under langhana, including both palliative and eliminative methods, because, in both, we are primarily reducing some body quality that is aggravated or present in excess. 

One reason that most Ayurvedic treatments start with the reduction or removal of imbalances is that a balanced state of being is a natural consequence of these therapies. Another reason is that treatment is basically dependent on the status of agni, or digestive fire. The central role of agni in maintaining balanced health is acknowledged in both yoga and Ayurveda. The primary purpose of all treatment and an important goal of practicing asanas is to keep the agni functioning well. 

Though both body positioning and breathing are integral to the practice of asanas, breathing is of greater importance in addressing many disorders of the body such as hypertension or diabetes, as well as in managing psychological disorders, such as depression and anxiety. Therefore, we need to choose a body position in which the person is able to breathe freely, emphasizing the appropriate component of the breathing cycle.  

For instance, inhalation helps to increase agni and activates metabolism, similar to the effect of  fanning flames. As a natural process of elimination, exhalation helps remove toxins and waste that dull the agni, enabling agni to function more efficiently. In many functional disorders, it is important to ensure that exhalation is performed correctly, even if inhalation is the component of breathing to be emphasized.

For brmhaṇa, the nourishing aspect of Ayurvedic therapy, to be effective, the agni has to be functioning properly. Otherwise, even if we consume nourishing foods and herbs, they will not be of use to our body, because agni is what allows our body tissues to assimilate nutrients. In many disease states, langhana is usually required first to remove the blockages in digestive energy. Only then will brmhaṇa be possible at all. This is why Ayurvedic texts suggest that even in a situation where brmhaṇa is necessary, it may be good to start with mild langhana first. However the converse of this principle does not apply: brmhaṇa is not to be done for a person who requires langhana.

Classical yoga texts explain the connection between the various types of pranayama (breathing exercises) and the three doshas and various other body qualities and functions. Specific types of pranayama can be used in decreasing the qualities of particular doshas when they are out of balance. Also, these texts relate breathing to the qualities of heat and cold in the body. They classify the types of pranayama as heating and cooling and also suggest that inhalation through the right nostril is heating, while inhalation through the left nostril is cooling. These specific connections between breathing and body qualities are one of the most important reasons that breath is more important to the management of health than asanas. 

Whatever style of yoga we adopt, a clear understanding of the relationship between body and mind and their relationship with breathing and food is essential in order to apply yoga and Ayurveda effectively in the treatment of illness. 

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. 

Yogi Tea

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When Yogi Bhajan was a military commander in India there was an epidemic among the troops. He ordered all of his men to fill their canteens with yogi tea and drink nothing else, not even water. His battalion was the only unit that didn’t get sick! Yogi tea purifies the blood, lungs, and circulatory system. It cleans the liver and has many more unseen benefits. It’s good to drink this tea every day.

• 1 gallon water

• 30 cloves

• 30 whole green cardamom pods

• 30 whole black peppercorns

• 1 finger of fresh ginger, thinly sliced

• 5 sticks cinnamon

• 1 teabag, black tea

• *Milk and honey to taste (*optional)

Instructions:

1. Bring water to boil.

2. Add all spices (but leave out the black tea bag). Boil 30–45 min. Longer is stronger.

3. Finally, add black tea bag and boil another 5 minutes. The black tea is added last because it amalgamates the spices and seals in their flavor. Also the tannins make it easier for the body to assimilate the spices.

4. If adding milk and honey, do so after adding the tea bag and letting it steep—or add milk and honey to individual cup or a small batch. That way you can store the raw tea in the fridge and prepare with milk and honey as you go.

5. If you go cup by cup, you can leave the raw tea on the stove on the lowest flame to enjoy all day.

Milk helps to ease the shock of the spiciness on the stomach and intestines, so drink with milk if you’re prone to digestive upsets. You use rice or almond milk if you’re sensitive to dairy. 

Note: For a stronger tea you can let the spices sit and sink to the bottom. If the tea gets really strong, you can add milk or dilute it with a little water.

Yoga and Depression

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Each year more than 25 million Americans are treated with antidepressants. Effective? In some cases yes, but with added stress and side effects such as, weight gain, lethargy, and sexual dysfunction, have brought into question whether medication is the only solution. It may not be. Recent studies have shown evidence that the practice of yoga—postures, breathing techniques, meditation—has beneficial effects on the emotional well-being and mental acuity of depression sufferers. And, best of all, without any of the side effects. 

A recent study in Scandinavian, conducted by Eric Hoffman, Ph.D., measured brain waves before and after a two-hour Kriya Yoga class. It found that alpha waves (relaxation) and theta waves (unconscious memory, dreams, emotions) increased by 40 percent. This means the brain is more deeply relaxed after yoga and the subjects are in better contact with their sub-consciousness and emotions. The Scandinavian study is significant for depression sufferers because after the yoga session, alpha waves increased in the right temporal lobe. 

Previous research has shown that depressed, introverted people typically have more alpha activity in the left frontal-temporal region, while optimistic, extroverted people have more alpha activity on the right. That theta waves also increased supports the notion that yoga works to alleviate depression not only by increasing brain chemicals that contribute to a feel-good response—such as endorphins, enkephalins, and serotonin—but also by providing greater access to feelings. 

Another study, conducted jointly by the Philadelphia-based Jefferson Medical College and Yoga Research Society, found that practitioners experienced a significant drop in cortisol levels after a single yoga class. High cortisol levels are characteristics of stress and serious depression. A marked decrease in cortisol and increase in the hormone prolactin—which is believed by many professionals to be the key in producing the anti-depressant effect of electroshock therapy—was also demonstrated in tests conducted by the National Institute of Mental Health and Neurosciences in India, using the breathing technique Sudharshan Kriya (SKY). In several major controlled studies involving adults with major depressive disorder, SKY produced dramatic relief from depression accompanied by beneficial changes in brain and hormone function. 

What about long-term effects? So far, most of the longer studies have been done in the area of mindfulness-based training; the most recent one was published in the Journal of Consulting and Clinical Psychology (vol. 68, 2000). Here, mindfulness-based stress reduction was combined with group cognitive therapy as an eight-week treatment in the prevention of recurrence of major depression. In follow-up testing a year later, the treatment group had a significantly lower relapse rate than did the control group. 

The combination of Ayurveda, Yoga and Meditation to holistically solve depression related problems has been successful and has helped several people from eliminating years of dependency on medication. Allowing one to live a happier, fuller life.

So Hum Mantra

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According to both Hindu and Buddhist traditions, the So Ham mantra is considered to be the vibration of the cosmic unheard AUM and produces a union between the individual and universal consciousness. “So Hum” is translated as “I Am That” Pronunciation: So – Hahmmm The two seed syllables inherent four polarities:

• The polarity of female Yin energy, represented by So, and male Yang energy, represented by Hum;
• The polarity of inspiration (So – cold air) and expiration (Hum – warm air);
• The polarity of mental (So) and emotional (Hum) energies;
• The polarity of spirit (So) and matter (Hum).

How to Meditate
Sit comfortably and quietly with your palms up, open, and placed on your knees and pay attention to your breath. Let your lungs breath with no effort on your part. Simply watch your breath. Inhale. Exhale. Silently pronounce So on inhalation and Hum on exhalation.

Hum means “I“or the individual ego; So means “He, the Divine”. In the natural course of So – Hum meditation, with the So going in, life energy goes in. When Hum goes out, ego, our limited individuality, goes out. Proper practice of So – Hum meditation leads to the union of the individual with the universal Cosmic Consciousness. No effort is required, no concentration, no judgment, just choiceless observation. In that state there is great joy, beauty, and love.

When?
The best time to chant the So – Hum mantra is in the morning before eating breakfast. The chanting will release a finer energy that can be used throughout the day. An early evening meditation before having a meal will relax the body and renew energy depleted during the day.

For how long?
It is important that you sit silent and meditate after silent So – Hum chanting. You can start with 5 minutes silent chanting followed by 10 minutes of silent meditation.

Practice this easy meditation every day for at least ten to fifteen minutes (or longer) and you will discover for yourself the treasure house of meditation. 

Pranayama means control of breath. Vedic science teaches us how to control our mind by breathing practices. We also can use pranayama to activate male (solar) and female (lunar) energy then needed, or harmonize them.

TODAY’S TIP: It is important to meditate in a room that is not used very often and that feels to be your space (such as your bedroom). It shouldn’t be cluttered with too many things and should contain a window.

Why Meditation?

 "In meditation, when the mind is calm, alert and totally contented, then it is like a laser beam - it is very powerful and healing can happen."  Sri Ravi Shankar

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So what is it to be healthy? To attain a perfect state of health, one also has to remain mentally calm, steady and emotionally stable. In Ayurveda Swathya means health. Its definition includes being in one's self. Swathya or health is not just confined to the body or the mind; it also connects with the spirit or consciousness. The clearer the consciousness is the more well-being is gained. It has been said that the root of an illness can lay in mind/consciousness. So by attending to the mind, clearing if of disturbances the recovery to health speeds up.  

The practice and philosophy of Ayurveda are not only to restore balance and ease the aches and pains of the body but also those of the spirit. Since ancient times, the message of Ayurveda has been to keep in a state of balance and to avoid extremes so that the existence of the Divine can be felt on the central nervous system. Meditation has great benefits for the human system as a whole. Many people vouch for the fact that meditation has caused marked improvements in their health situations both physical and mental. This has also been proved correct scientifically. Mediation is a process by which there are marked changes in the patterns of the brain waves, having long-term healing effects. Scientists have started realizing the importance of mediation in various healing procedures. Many doctors are now starting to recommend the process of meditation in the cases of people suffering from chronic disorders and also in the cases of terminally ill patients. 

Meditation gives complete rest to the entire system, especially to the brain that keeps functioning during the time we sleep. It invigorates and relaxes the mind so that it can start again afresh. Through meditation the body's metabolism is given attention helping lower the heart rate and blood pressure, which is directly related to the reduction of cholesterol levels in the body, thus reducing the chances of cardiovascular diseases. Stress-related disorders are greatly impacted with the practice of meditation. Stress releases lactate and cortisol in the bloodstream, having a damaging effect on various organs. Meditation helps reduce the production of these chemicals. Keep the body vital and strong. 

Prana (or breath) is the vital life energy and is the very basis of health and well-being. Practicing breathing through meditation will provide you with energy, alertness, good humor riding your body of lethargy, dullness or weak enthusiasm. It has been profoundly useful for patients suffering from respiratory disorders because the process of breathing gets stabilized and relaxed, promoting clear and even flow of breath to the entire system. People suffering with asthma, allergies, and sleeping disorders are greatly impacted by the daily practice of breathing meditations. 

So many people misunderstand meditation and when the hear the word "meditation" they want to run the other way. Most people think "oh there is no way I can sit for that long, or I am too busy, sick or have a too an active mind." They key is to start slowly. In Dr. Frawley mentioned in his book "Ayurveda and the mind" Mantras serves like a boat to take us across the ocean of the unconscious. Mantra prepared meditation is easier, safer and stronger than trying to meditate directly. For beginners, guided meditation is very beneficial. Below is a couple simple meditations and mantra. Give it a try and see how meditation can significantly impact your life!

Simple Daily Meditation
Allow the mind to relax; please follow theses easy instructions. Sit on the forward third of a chair or a cushion on the floor. Arrange your legs in a position you can maintain comfortably. In the half-lotus position, place your right leg on your left thigh. In the full lotus position, put your feet on opposite legs. You may also sit quietly with your legs tucked in close to your body, but be sure that your weight is distributed on three points: both of your knees on the ground and your buttocks on the ground cushion. On a chair, keep your knees apart about the width of your shoulders, feet firmly planted on the floor.

Take a deep breath, exhale fully, and take another deep breath, exhaling fully. With proper physical posture, you're breathing will flow naturally into your lower abdomen. Breathe naturally, without judgment or trying to breathe a certain way. Keep your attention on your breath. When your attention wanders, bring it back to the breath again and again -- as many times as necessary! Remain as still as possible, following your breath and returning to it whenever thoughts arise.  Be full, vitally present with yourself. Simply do your very best. At the end of you're sitting period, gently swing your body from right to left in increasing arcs. Stretch out your legs, and be sure they have felt before standing. Practice this peaceful meditation every day for at least ten to fifteen minutes (or longer), and you will discover for yourself the treasure house of meditation.

Yoga and Ayurveda

Ayurveda and yoga are sister Vedic sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. Generally speaking, Ayurveda deals more with the health of the body, while yoga deals with purifying the mind and consciousness, but in reality they complement and embrace each other.

The ancient rishis (seers) were the original masters of all Vedic sciences. They understood that good health is a great asset on the path toward Self-realization. If the body is neglected it can easily become an obstacle to spiritual practice. Anyone who has practiced meditation for any length of time would agree to how difficult it can be to sit still for long periods of time without feeling discomfort and fatigue. Both yoga and Ayurveda are mutually supportive and offer many ways to prevent and heal various disorders as well as to cleanse and rejuvenate the body.

Besides sharing a philosophical foundation, both systems have many similarities in relation to attitude, nutrition, diet, hygiene, exercise, cleansing practices, as well as spiritual practices. Traditionally, a student of yoga would first live close to and serve the guru for many years, during which time he would learn healthy habits. The basic Ayurvedic principles for health and longevity were past on in the lineage in oral form to serve as a foundation for a life of sadhana (spiritual practice).

Nowadays, the teachings of yoga are easily available to all, and whether prepared or not we can leap headlong into its practice. This has its blessings, in the sense that more people can be turned on to the teachings, although much is often lost without the parampara, or close guidance at the feet of an accomplished master. With this in mind, modern yoga practitioners would most certainly benefit from a basic knowledge of Ayurveda to help establish a healthy daily routine and adjust their practice according to the constitution, dosha imbalance, season, and so on, to prevent disease and promote longevity.

First, let's take a look at the similarities between yoga and Ayurveda: Both are ancient Vedic teachings. Yoga originates in the Yajur Veda, while Ayurveda originates in the Atharva Veda and Rig Veda. Both recognize that keeping the body healthy is vital for fulfilling the four aims of life: Dharma (duty), Artha (wealth), Kama (desire), and Moksha (liberation). Both recognize that the balance of doshas (humors), dhatus (tissues), and malas (waste products) is essential for maintaining good health. Both share virtually the same metaphysical anatomy and physiology, which consists of 72,000 nadis (subtle channels), 7 main chakras (energy centers), 5 bodily sheaths, and the Kundalini Shakti (energy). 

Both advocate the use of diet, herbs, asana, pranayama, meditation, mantra, astrology, prayer, puja, and rituals for healing the entire being. Both encourage physical health as a good foundation for mental, emotional, and spiritual well-being. Both share the same view on psychology. Ayurveda embraces all six of the main schools of philosophy including the Yoga Sutras of Patanjali and Vedanta (a non-dual philosophical and spiritual path). They both understand that the attachment to the body-mind complex is the root cause of all suffering and that the ultimate state of health is experienced when we abide in our true nature, which is total peace, regardless of the state of the physical body. Both use cleansing methods for the body, all of which encourage the removal of waste products and toxins through their natural routes of elimination. Ayurveda has panchakarma (five cleansing actions) and yoga uses Shat Karma (six purification measures) 

The use of asana, pranayama, and meditation for healing is known as Yoga Chikitsa, or Yoga Therapy and has been used for thousands of years by Ayurveda. In Yoga Chikitsa, a group of yogic exercises are chosen that will best support the individual and are practiced daily. This can be done over an extended period of time in conjunction with an Ayurvedic regime and herbal and dietary therapies. Yoga Chikitsa also plays an integral role in the Ayurvedic cleansing and rejuvenation process known as panchakarma. For a well balanced personal yoga practice, it is important to take into consideration the individual's body structure, prakruti (original constitution), and vikruti (present constitutional imbalance). The following are general recommendations according to the predominant dosha.

Vata predominant individuals should remember to focus on calming, grounding, stillness, strengthening, and balancing while doing their practice. Vinyasa or flow styles of yoga tend to move too quickly from one pose to the next and can aggravate the hyper-mobile quality of vata over time. Flow sequences can be made to be more vata pacifying if they are not excessively long, the length of time poses are held is extended, and transitions are done slowly and consciously. Those with lower back problems may find that bending the knees in standing forward bends can prevent discomfort. Back bends should be done slowly, carefully and within one's own limits.

Pitta individuals should maintain a calm, cool, and relaxed intention while doing asanas. Pitta types may benefit from trying to cultivate an attitude of forgiveness, and of surrendering or offering the fruits of their practice to the divine of to those in need of positive healing energy. Because asana practice tends to generate heat in the body, it is best to do them at cooling times of the day, such as dawn or dusk. Also, it is useful to place some emphasis on poses that help to release excess heat from the body, such as poses that compress the solar plexus and poses that open the chest like.

Kapha types tend to be sedentary and often dislike vigorous exercise. For this reason, their practice should be energetic, warming, lightening, and stimulating, providing they are physically capable. Vinyasa or flow style yoga is good for kapha because it is dynamic and moves quickly from one pose to the next, it induces sweating and gets the heart pumping.

Yoga poses that address specific doshic problems can be easily added to an Ayurvedic regime and integrated into an existing yoga routine, or they can be organized as a small session with the help of an Ayurvedic clinician who knows each individual case well and can help set up a well balanced program according to the needs of each client.