Ayurveda

Intro to Ayurveda
Ayurveda, ancient yet timeless, gives you the means of attaining and maintaining your own
optimal health and wellbeing. The benefits of Ayurvedic medicine have been proven over
centuries of use, and its methodologies are as applicable today in the West as they were
thousands of years ago in India.
History
Ayurveda is the traditional healing modality of the Vedic culture from India. It is said to be 2000
to 5000 years old, meaning it has stood the test of time. Ayurveda is a Sanskrit word that literally
translates as the wisdom of life or the knowledge of longevity. In accordance with this
definition, Ayurvedic medicine views health as much more than the absence of disease. The wise
seers and sages of the time, intuitively understanding the physiology and workings of the mindbody-spirit long before the advents of modern medicine, explained the basic principles of
Ayurveda.
Ayurvedic medicine was originally an oral tradition, taught and passed directly from teacher to
apprentice, who would learn and work side by side. The oldest written codification of Ayurvedic
principles is found in the Rig Veda. The fundamentals are then laid out in several major treatises,
including the texts from Charaka, Sushruta, and Vaghbhat. There are also numerous other smaller
works, written over time to explain the various branches of Ayurveda, which include disciplines
such as general medicine, pediatrics, surgery, toxicology, fertility, and rejuvenation. The beauty
in the way these have been explained is that they rely on basic principles which can be applied
practically in any day and age.
Ayurveda has thus been passed down through the centuries as a complete healing system,
evolving to meet the needs of the time, and yet remaining committed to its core principles.
Various cultures have drawn upon the ideas of Ayurvedic medicine, and it continues to thrive in
both the East and the West. In India, an Ayurvedic physician must undergo at least a 5 year postgraduate degree program (Bachelor of Ayurvedic Medicine and Surgery) to become qualified. In
the West, Ayurveda is recognized as a Complementary and Alternative Health System by the
National Institutes of Health, and is blossoming in various educational institutions.
Basic Principles of Ayurveda

While Ayurvedic principles can be used to explain the complexity of not only health, but also the
world around us, there are several simple basics that become the building blocks for everything
else:
Ayurvedas fundamental approach to well-being is that you must reach your unique state
of balance in your whole beingbody, mind, and spirit.
Ayurveda views the world in light of 3 constitutional principles: vata, pitta, and kapha.
These are explained in more detail below.
The first line of defense in combating imbalances is to remove the cause of the problem.
If the trouble-maker is out of the picture, the body starts being able to heal itself. For
example, if pollutants are bothering your nasal passages and sinuses, rinse them out with
a traditional Ayurvedic remedy, the neti pot.
If there are any lingering imbalances after removing the inciting cause, then bring balance
by using opposites. For example, the Ayurvedic remedy to excess heat is to use
something cooling. So for excess heat or acidity in the digestive system, you could use
cooling and soothing herbs like Shatavari.
Always support the digestive fire, so that nutrition can be absorbed and waste materials
can be eliminated.
Vata, Pitta, and Kapha: Your Viewing Lenses

TAKE THE QUIZ
Take our Prakriti Quiz to determine your Ayurvedic constitution

TAKE THE QUIZ
Once you put on the lens of Ayurveda and see things in terms of vata, pitta, kapha, and
combinations thereof, the whole world comes alive in a new way. Look at the world around you!
The doshas take form in endlessly interesting ways.
Vata
Composed of air and space, vata is dry, light, cold, rough, subtle/pervasive, mobile, and clear. As
such, vata regulates the principle of movement. Any bodily motionchewing, swallowing, nerve
impulses, breathing, muscle movements, thinking, peristalsis, bowel movements, urination,
menstruationrequires balanced vata. When vata is out of balance, any number of these
movements may be deleteriously affected.
Pitta
Pitta brings forth the qualities of fire and water. It is sharp, penetrating, hot, light, liquid, mobile,
and oily. Pittas domain is the principal of transformation. Just as fire transforms anything it
touches, pitta is in play any time the body converts or processes something. So pitta oversees
digestion, metabolism, temperature maintenance, sensory perception, and comprehension.
Imbalanced pitta can lead to sharpness and inflammation in these areas in particular.
Kapha
Kapha, composed of earth and water, is heavy, cold, dull, oily, smooth, dense, soft, static, liquid,
cloudy, hard, and gross (in the sense of dense or thick). As kapha governs stability and structure,
it forms the substance of the human body, from the skeleton to various organs to the fatty
molecules (lipids) that support the body. An excess of kapha leads to an overabundance of
density, heaviness, and excess in the body.
Your Unique Constitution

The key to Ayurvedic wellness and healing is the knowledge that health is not a one size fits all
proposition. One must understand the unique nature of each person and situation, taking into
account the individual, the season, the geography, and so on.
Each person has an Ayurvedic constitution that is specific to him or her, and movement away
from that constitution creates health imbalances; if such imbalances are not addressed, Ayurveda
says that illness may develop. So, the early signs of imbalance serve as a wakeup call to make
gentle and natural shifts in behavior to return to balancesuch as adjusting diet, modifying daily
activities and taking herbal remedies for a time.
Determining your prakritiyour fundamental balanced constitutionrequires an assessment of
your most natural state. Consider your physical structure as well as mental and emotional
tendencies. Remember to think of what is most natural to you, rather than what youre like when
you are stressed or ill. Ayurveda says you can understand your basic nature and tendencies by
understanding your balanced state.
Dosha imbalances (your vikruti, or current condition) can manifest in various stages, from a
general feeling of something is not right all the way to diagnosed illnesses with serious
complications. To address this, Ayurveda presents a vast toolbox of treatment modalities to
choose from; but whatever the treatment, the goal is to reestablish your natural balance of vata,
pitta, and kapha.
To determine your balanced constitution and your current condition, take the free Banyan
Botanicals quizzes.
Ayurveda and Remedies

Ayurveda offers a number of ways to balance doshas and find your well-being. The key is to find
balance with a wholistic approachaddressing mind, body, and spirit. Ayurvedic remedies draw
on a number of modalities:
Diet modifications
Lifestyle and Activity adjustments
Herbal Supplements
Yoga, Pranayama (Breath Techniques), and Meditation
Marma (Energetic Pressure Points)
Cleansing Processes, such as Panchakarma
And much more!
Our website also offers tips from Dr. Claudia Welch on balancing vata, pitta, and kapha. To learn
more about an individualized approach for you, consider visiting an Ayurvedic practitioner in
your area.
Determine Your Constitution
Prakriti is your basic constitution. It is determined at the moment of conception and relates to
your genetically inherited physical and emotional qualities. Prakriti specifically relates to those
qualities, characteristics and tendencies that are stable. For instance, while you may experience
temporary changes, like gaining or losing ten pounds, feeling nervous or irritable, developing a
cold or flu, etc., in the natural course of life you will never gain or lose five inches on your
height or experience a change of eye color.
Prakriti is enlivened and described by three main doshas or forces: Vata, Pitta and Kapha. These
are loosely translated as Air, Fire and Earth, respectively. Each of us has all three doshas in our
constitution, in unique proportions.
In Ayurveda, seven dosha-predominant Prakritis are described: Vata-predominant, Pittapredominant, Kapha-predominant; three dual Prakritis, where two doshas are equally, or nearly
equally predominant: Vata-Pitta predominant, Pitta-Kapha predominant and Vata-Kapha
predominant; and one Prakriti that has all three doshas equally prominent: Vata-Pitta-Kapha
predominant.
Click below to determine your Ayurvedic Constitution (Prakriti)
Note: Even a thoughtful test cannot take the place of an evaluation by a qualified Ayurvedic
practitioner. The results of this test may give a good indication of the primary doshas in your
Prakriti but the evaluation of your practitioner may be more accurate.
Managing Your Constitution
Managing a Vata Constitution

"Tatra ruksho laghu sheetah, khara sukshmaschalo nilah"
The qualities of Vata are dry, light, cool, rough, subtle and mobile. Ashtanga Hrdayam:
Sutrasthana I:11
The Qualities of Vata

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Vata Pacifying Daily Routine
Nearly everywhere we look in nature, there are creatures engaging in some sort of consistent daily routine. The
natural world at large is deeply influenced by the rhythms of nature the rising and setting of the sun, the cycles of
the seasons, and the underlying impulses directing the broader community of life. Continue Reading >
This Sanskrit line lists the main qualities of Vata and provides a key to understanding what it
means to have a predominantly Vata Prakriti. The main qualities of Vata are dry, light, cool,
rough, subtle, and mobile. So, having a Vata-predominant Prakriti means that these qualities
express themselves generously throughout your mental, emotional, and physical make up. If you
look back over the Prakriti test, you can get a feel for how these qualities manifest themselves. A
Vata predominant individual's strengths and weaknesses both reflect these qualities.
In excess, the dry and rough qualities may manifest themselves as dry or brittle skin, lips,
hair, nails or bones (e.g. osteoporosis), as constipation, or as feeling "dry" emotionally.
The "light" quality may manifest itself as giving you a lanky physique but excess
lightness may manifest as being underweight, having muscle wasting, light bones,
insomnia or feeling "spacey" or insecure.
The cold quality of Vata may lead you to feel cold more easily than others around you,
have cold hands and feet and crave warmth.
The subtle quality may express itself as being introverted, creative and having an active
fantasy life.
The mobile quality may lead to a healthy ability to "multi-task" or, in excess, to scattered
attention, a fidgety tendency, tremors, and nervousness. It may manifest as extremes; as
in being very tall or very short or being drastically different weights at different times in
your life.
Decreasing or Balancing Vata
Like increases Like

A basic tenet of Ayurveda is "like increases like." Therefore, increasing the inherent qualities of
Vata will increase Vata in your body, mind and spirit.
For example, because vata is inherently cool - cool weather, cool foods, the cool seasons and
times of day, and even cool emotions can increase Vata. Likewise, dry seasons, foods,
environments or emotions will increase the dry quality and thereby increase Vata.
Example: You are a Vata individual. One of the qualities of Vata is dryness.
You live in a dry climate, like a desert, and you regularly snack on dry
crackers. This added dryness adds to the dry quality of Vata, which you
already have plenty of. This usually increases Vata and can lead to dry
conditions like constipation or dry skin. This is an extreme example to
illustrate the point.
Tastes That Increase and Decrease Vata

Along with the main qualities of Vata, it is also helpful to know those tastes that increase and
decrease Vata.
Pungent, bitter and astringent tastes increase Vata by increasing its drying and cooling qualities.
An example of the pungent taste is chili peppers. Bitter and astringent tastes are common in most
leafy greens and many herbs.
The sweet, sour and salty tastes decrease Vata by bringing moisture, bulk and warmth to the
body, which are opposite qualities to those of Vata. An example of a naturally sweet taste is
wheat; of sour: pickles; of salty: seaweed.
Opposites as Medicine
As said above, each of us has a unique proportion of the three doshas in our Prakritis. Ayurveda
teaches us that if a dosha increases beyond its original, natural proportion for us, it fosters an
environment where disease can flourish.
It is common for our predominant dosha (Vata, Pitta or Kapha) to increase more quickly than
other doshas because we tend to perpetuate what we know best. For example, if your dominant
dosha is Vata, you will naturally incline towards a life filled with activity, due to the mobile
quality of Vata. However, if you are too active, you are likely to eventually aggravate Vata and
thereby exhaust the nervous system.
If a dosha increases in our bodies, Ayurveda suggests that we will want to decrease it in order to
regain a healthy balance in our constitution.
Medicines are substances that decrease the excess dosha by providing the opposite qualities to it.
For example, if Vata has increased due to excess activity, a quiet, calm environment can be a
medicine. If it has increased due to excess dryness, wetness can be the medicine. Too much cold?
Use heat.
One of the wonderfully practical aspects of Ayurveda is that anything can be used as a medicine
because everything that exists has a quality. This includes but is not limited to: herbs, foods,
colors, drinks, environments, smells and lifestyles.
Qualities opposite to Vata are moist, grounding, warming, smooth, oily and stabilizing. It is
therefore best for Vata individuals to seek out physical and emotional environments, routines,
and foods that possess these opposite qualities.
Opposites in Diet as Medicine

A Vata individual does well to have warming, freshly cooked, nourishing, mushy foods, like
soups, stews and one-pot-meals. Because of the inherent "light" quality in Vata, you may think
that heavy foods would nicely balance that quality but actually too much heavy food-or just too
much food at a sitting--is too heavy for the lightness of the Vata digestive system.
Because the sweet, sour and salty tastes decrease Vata, these tastes should be predominant in
your diet.
When selecting sweet foods, note that naturally sweet foods like many grains, squashes, and
most fruits are appropriate, but processed foods high in refined sugars are not at all balancing for
Vata. Refined sugars merely offer a quick burst of energy, followed by a "crash," a pattern that is
already a hallmark feature of Vata, and one that the Vata individual does well to avoid.
Herbal Support for a Vata Constitution

Using herbs to manage your constitution compliments the changes you make in your diet and
lifestyle. Ashwagandha, Shatavari and Vidari Kanda are three of the primary herbs used to
remove excess vata from the body and maintain balance. All of these herbs can be found in
our Healthy Vata herbal tablets.
Opposites in Climate and Lifestyle as Medicine

The ideal environment for a Vata individual is warm and wet, like Hawaii. Sweet or grounding
scents, like the essential oils of rose, jatamansi or mitti; sweet music and sweet emotions are also
good "medicines" for Vata. A daily, 10-20 minute, gentle self-massage with warm sesame oil can
positively change the life of a Vata-type.
The mobile quality of Vata can drive Vata-types to do "1000" things at one time. This can lead to
exhaustion of the nervous system, which in turn causes emotional and physical restlessness and
eventual "dis-ease." While a routine can feel contrary to your nature, it can be extremely
beneficial for you to incorporate into your life. For example, rising and going to bed at about the
same time every day, giving regular time to meditation, gentle yoga or other strengthening
exercise that is easy on the joints. Also try having regular meals, chewing them thoroughly and
taking a breath before moving on to your next activity.
In general, it is best to move through life as if you were a master. Ask yourself, "If a master were
faced with this situation, how would she act?" Then enjoy playing that part.
Yoga for Vata Types

Visit the Vata Pacifying Yoga section on our website for information on how to customize your
yoga practice to help balance vata.
Famous Vata Examples

Christy Turlington. Lanky. Moves around a lot. Very tall. Angular face.
Mick Jagger. Jumps around. Creative. Lanky. Disproportionate features.
Now What?
Knowing our Prakriti is useful because it increases awareness of our natural strengths and
challenges. This is a positive first step towards understanding health.
The second step is to understand if and how we have strayed from our natural, healthy
constitution. In Ayurveda, we determine this by comparing our Prakriti (natural constitution)
with our Vikriti, our current condition.
The next step is to determine your current condition (Vikriti).
Pittam sasneha tikshnoshnam laghu visram, saram dravam"

Pitta is oily, sharp, hot, light, fleshy-smelling, spreading and liquid. Ashtanga Hrdayam:
Sutrasthana I:11
The Qualities of Pitta

Pitt
a Pacifying Daily Routine
This Sanskrit line lists the main qualities of Pitta and provides a key to understanding what it
means to have a predominantly Pitta Prakriti.
The main qualities of Pitta are oily, sharp, hot, light, fleshy smelling, spreading, and liquid. So,
having a Pitta-predominant Prakriti means that these qualities express themselves generously
throughout your mental, emotional, and physical make up. You may find them reflected in your
strengths and weaknesses.
The oily quality allows for softness of skin but, in excess, can manifest as oily skin, acne
or perhaps the quality of being a "snake oil salesman"; manipulating situations to your
advantage.
The sharp quality may manifest as a sharp, bright intellect or, in excess, as a sharp
tongue.
"Hotness" can manifest as a warm, rosy complexion, warm body temperature, strong
metabolism and appetite or, in excess, as ulcers, heartburn or a hot temper.
The light quality may lead you to have a slender body or to get light-headed if you miss a
meal.
The "fleshy-smelling" quality may manifest as a strong body odor.
The spreading quality may manifest as a tendency to spread your name or influence or
opinion around the local or global neighborhood. This quality can also manifest as a
spreading rash.
The liquid quality may manifest as excess sweating; when it's combined with the hot
quality it can present as excess stomach acid.
Decreasing or Balancing Pitta

Like increases Like
Pitta will increase Pitta in your body, mind and spirit.
For example, because Pitta is inherently hot - hot weather, hot foods, the hot seasons and times
of day, and even hot emotions can increase Pitta. Likewise humid environments will increase the
liquid quality and thereby increase Pitta.
Example: You are a Pitta individual. Pitta is hot in nature. You visit the
equator for a vacation and you sunbathe for six hours daily and enjoy hot,
spicy food daily for one week. At the end of the week you suffer from an acute
rash and terrible heartburn and find yourself in an awful temper. Ayurveda
would say that your heat-increasing indulgences increased the natural heat in
your Pitta constitution and lead to hot conditions "erupting" in your body and
emotions. This is an extreme example to illustrate a point.
Tastes That Increase and Decrease Pitta

Along with the main qualities of Pitta, it is also helpful to know those tastes that increase Pitta
and those that decrease Pitta.
Pungent, sour and salty tastes increase Pitta, by increasing its hot quality. An example of the
pungent taste is chili pepper; of sour: pickles and of salty: salt.
Sweet, bitter and astringent tastes will decrease Pitta by providing the opposite qualities to those
of Pitta. An example of naturally sweet taste is wheat; of bitter and astringent (which are often
coupled): many leafy greens and herbs.
Each of us has a unique proportion of the three doshas in our Prakritis. Ayurveda teaches us that
if a dosha increases beyond its original, natural proportion for us, it fosters an environment
where disease can flourish.
other doshas because we tend to perpetuate what we know the best. For example, if your
dominant dosha is Pitta, you may be intellectually bright, due to the hot and sharp qualities of
Pitta. However, this very quality that is inherent in Pitta may eventually aggravate it and create
mental or physical "burn out."
Medicines are substances, which decrease the excess dosha by providing the opposite qualities to
it. For example, if excess mental wrestling has resulted in "burn out," a comfortable, soft couch
and a cool mind can be medicines. If it has increased due to excess heat, coolness can be the
medicine. Too much moisture? Use dryness.
drinks, environments, colors, smells and lifestyles.
Qualities opposite to Pitta are those that are dry, soft, cool, heavy, sweet smelling, and contained.
It is therefore best for Pitta individuals to seek out physical and emotional environments,
routines, and foods that possess these opposite qualities.

A Pitta individual does well to have fresh, cooling foods. They have difficulty skipping meals
because they tend to have strong appetites. Because they also have strong digestive systems, they
tend to tolerate raw foods better than the other doshas but they must be careful to avoid hot
foods, alcohol, caffeine, irritability, high aggression and anger because these will create too much
Pitta and weaken the digestive system.
Because the sweet, bitter and astringent tastes decrease Pitta, these tastes should be predominant
in your diet. Note that this is not necessarily a green light to eat refined sugary foods and drinks.
The naturally sweet taste that is found in many grains, squashes, natural sweeteners and fruits is
most appropriate and can help balance Pitta.
Herbal Support for a Pitta Constitution

lifestyle. Brahmi, Bhringaraj and Guduchi are three of the primary herbs used to remove excess
pitta from the body and maintain balance. All of these herbs can be found in our Healthy
Pitta herbal tablets.

The ideal environment for a Pitta individual is cool and dry. Cold weather sports like skiing and
ice-skating or early morning exercise is best. Sweet smells, like the essential oils of rose, and
khus; melodic music and sweet emotions are also good "medicines" for Pitta. A daily, 10-20
minute, gentle self- massage with warm sunflower oil will cool the heat of Pitta and support you
to surrender and "go with the flow" rather than using your will to force the flow.
It is easy for the Pitta individual to feel that, if he just works long and hard enough, he can
control everything. It is this quality, on a global scale, that allows human beings to think nothing
of controlling or manipulating nature to bend to our idea of what is best. This works well if it is a
balanced approach, enabling us to predict nasty weather and thereby prepare for it or to diagnose
certain illnesses and thereby enable us to treat them better. An extreme example of this outlook,
is manipulating genetic material without regard to problematic future ramifications. An
incredibly extreme example of this outlook gone out of control would be that of a dictator
attempting genocide in an attempt to align global reality with his personal view of how things
should be.
On a more personal scale, this tendency may lead us to strive for control and personal
domination in our relationships or career, or we may allow our rampant personal ambition to
drive us into eventual mental or physical "burnout."
One of the best medicines for Pitta is surrender. If you can develop a gentle faith in-- or
relationship with-- a divine power or natural force that you believe can do a fine job of
orchestrating personal and universal life, then you can give your will a rest and take off some
pressure. For this reason, it is beneficial for a Pitta individual to enjoy regular meditation. (And
really enjoy it; not just do it as if it is another task they need to master).
Yoga for Pitta Types

Visit the Pitta Pacifying Yoga section on our website for information on how to customize your
yoga practice to help balance pitta.
Famous Pitta Examples

Madonna: Sharp businesswoman. World-famous. Ambitious. Moderate build.
Bill Gates. Sharply intelligent. His fame has spread everywhere, even beyond his own
professional sphere. Ambitious. Balding.
Now What?
The next step is to determine your current condition.
Managing a Kapha Constitution

"Snigdhah shita gururmandah shlakshno mritsnah sthirah kaphah"
Kapha is unctuous, cool, heavy, slow, smooth, soft and static. Ashtanga Hrdayam: Sutrasthana
I:12
The Qualities of Kapha

Kapha Pacifying Daily Routine
This Sanskrit line lists the main qualities of Kapha and provides a key to understanding what it
means to have a predominantly Kapha Prakriti.
The main qualities of Kapha are unctuous, cool, heavy, slow, smooth, soft, and stable. It is also
dense, cloudy and viscous. So, having a Kapha-predominant Prakriti means that these qualities
express themselves generously throughout your mental, emotional and physical make up. You
may find them reflected in your strengths and weaknesses.
The unctuous quality can allow for smooth joint function but, if pronounced, can lead to
excess mucous.
The cool quality may manifest as cool skin and a laid-back, cool temperament.
Heaviness may manifest as a large, sturdy, grounded physical and emotional constitution
and, in excess, as being overweight or experiencing a subjective feeling of heaviness in
the mind.
Slowness may manifest as a slow gait or a slow, steady pace that you can maintain. In
excess, you may get stuck in a pattern that may not be the best for you.
Softness can manifest as a soft heart that is easily empathic. Another manifestation of this
quality is having soft skin.
Stability can be an asset that friends, family and colleagues probably recognize and
perhaps lean on, but in excess could become stubbornness or sluggishness. You could
become so stable that you are disinclined toward any physical activity.
Density can manifest as good stamina and strong, well-formed muscles and bones. This
enables the Kapha constitution to withstand vigorous exercise. This quality is also
responsible for dense, luxurious hair.
Decreasing or Balancing Kapha

Like Increases Like
Kapha will increase Kapha in your body, mind and spirit.
For example, because Kapha is inherently cool, heavy and wet - cold weather, heavy foods or
wet seasons tend to increase Kapha. Knowing this can help identify which lifestyle choices,
foods or environments will bring balance to your constitution.
Example: You are a Kapha individual. Kapha is heavy, dense, wet, cold and
static. If you eat a large bowl of ice cream (heavy, dense wet and cold,) at night
(cold) in winter in Vermont (cold, wet), you can be sure that Kapha will
increase in your system. The next morning you may find yourself with a cold,
having gained a pound or two (the increase of heavy and dense) and less likely
to move than ever (static).
Tastes That Increase and Decrease Kapha

Along with the main qualities of Kapha, it is also helpful to know those tastes that increase or
decrease Kapha.
Sweet, sour and salty tastes increase Kapha by increasing bulk and moisture in the body and
mind, and by perpetuating the qualities of Kapha. An example of the naturally sweet taste is
wheat; of sour: a pickle; of salty: salt.
The pungent, bitter and astringent tastes traditionally decrease Kapha by drying the body and
providing the opposite qualities to those of Kapha. An example of the pungent taste is chili
pepper; of bitter and astringent (which are often coupled): many leafy greens and many herbs.
dosha is Kapha, due to the slow quality of Kapha you may be naturally inclined toward calming
activities. In excess, this quality may lead to stagnation.
restore a healthy balance to our constitution.
For example, if Kapha has increased due to excess stagnation in your life, activity can be a
medicine. If it has increased due to excess coolness, you can use heat as a medicine. Too much
heaviness? Use lightness.
One of the practical aspects of Ayurveda is that anything can be used as a medicine because
everything that exists has a quality. This includes but is not limited to: herbs, foods, drinks,
environments, colors, smells and lifestyles.
Qualities opposite to Kapha are predominantly warm, dry, light and active. It is therefore best for
Kapha individuals to seek out physical and emotional environments, routines, and foods that
possess these opposite qualities.

A Kapha individual does well to have a moderate amount of warming, light, freshly cooked
foods to maintain balance.
Because pungent, bitter and astringent tastes decrease Kapha, these tastes should be predominant
in your diet.
Herbal Support for a Kapha Constitution

lifestyle. Bibhitaki, Chitrak and Punarnava are three of the primary herbs used to remove excess
kapha from the body and maintain balance. All of these herbs can be found in our Healthy
Kapha herbal tablets.
Although Kapha may be able to tolerate a wide variety of temperatures, the ideal environment is
a warm and dry one. Active sports like jogging, hiking, biking or competitive sports, especially
in the morning, are best. Aromatic, invigorating or heating scents, like essential oils of hina or
myrrh and light and lively music are also good "medicines" for Kapha. A vigorous, daily, 10-20
minute self-massage with warm sesame oil will help keep Kapha from becoming stagnant.
One of the best medicines for Kapha is activity. It is well worth the effort for the Kapha
individual to find that golden key to what motivates them. For example, if you have a difficult
time motivating yourself to exercise regularly, you could enter yourself in a local bike race. This
may give you just that extra push and you may be surprised by how much you enjoy yourself.
Yoga for Kapha Types

Visit the Kapha Pacifying Yoga section on our website for information on how to customize your
yoga practice to help balance kapha.
Famous Kapha Examples

Oprah Winfrey: Large, luminescent eyes and frame. Compassionate. Generous.
Luciano Pavarotti: Deep, resonant voice. Large frame.
Now What?
Managing a Vata-Pitta Constitution

Vata-Pitta Pacifying Daily Routine
Being a vata-pitta type means that two doshas are predominant in your constitution. It is usually
best to manage a dual dosha Prakriti according to the season. In general as a vata-pitta, follow a
vata-pacifying regimen during the fall and winter seasons, during the change of seasons and
especially when the weather is cold and windy. Follow a pitta-pacifying regimen during the
spring and summer and especially when the weather is warm. Read more about vata and pitta
below.

Sutrasthana I:11
rough, subtle and mobile. So, having a Vata-predominant Prakriti means that these qualities
express themselves generously throughout your mental, emotional and physical make up. If you
fantasy life.
your life.

Like increases Like

decrease Vata.
Use heat.

your diet.


Yoga for Vata Types



"Pittam sasneha tikshnoshnam laghu visram, saram dravam"
Sutrasthana I:11
The main qualities of Pitta are oily, sharp, hot, light, fleshy smelling, spreading and liquid. So,
having a Pitta -predominant Prakriti means that these qualities express themselves generously
throughout your mental, emotional and physical make up. You may find them reflected in your
advantage.
tongue.
meal.
spreading rash.

Like increases Like



should be.


Now What?
The next step is to determine your current condition.
Managing a Pitta-Kapha Constitution

Pitta-Kapha Pacifying Daily Routine
Being a pitta-kapha type means that two doshas are predominant in your constitution. It is
usually best to manage a dual dosha Prakriti according to the season. In general, as a pitta-kapha,
follow a pitta-pacifying regimen during the late spring and summer seasons especially when the
weather is hot. Follow a kapha-pacifying regimen during the cooler times of year like fall, winter
and early spring and especially when the weather is cool and damp. Read more about pitta and
kapha below.

Sutrasthana I:11
advantage.
tongue.
meal.
spreading rash.

Like increases Like




should be.



I:12
The main qualities of Kapha are unctuous, cool, heavy, slow, smooth, soft and stable. It is also
excess mucous.
the mind.

Like Increases Like

decrease Kapha.

in your diet.




Now What?
Managing a Vata-Kapha Constitution

Vata-Kapha Pacifying Daily Routine
Being a vata-kapha type means that two doshas are predominant in your constitution. It is usually
best to manage a dual dosha Prakriti according to the season. In general, as a vata-kapha follow a
vata-pacifying regimen during the summer and fall seasons, during the change of seasons and
especially when the weather is cool and dry. Follow a kapha-pacifying regimen during the winter
and spring and especially when the weather is cool and damp. Read more about vata and kapha
below.

Sutrasthana I:11
fantasy life.
your life.

Like increases Like

decrease Vata.
Use heat.

your diet.


Yoga for Vata Types



I:12
excess mucous.
the mind.

Like Increases Like

decrease Kapha.

in your diet.




Now What?
You May Also Like...

Vata Pacifying Diet

Vata is balanced by a diet of freshly cooked, whole foods that are soft or mushy in texture, rich in protein and fat,
seasoned with a variety of warming spices, and served warm or hot. These foods calm vata by lubricating and
nourishing the tissues, preserving moisture, and maintaining warmth. Continue Reading >
Kapha Pacifying Diet

Kapha is balanced by a diet of freshly cooked, whole foods that are light, dry, warming, well spiced, and relatively
easy to digest ideally served warm or hot. These foods calm kapha by balancing mucous production, regulating
moisture levels, maintaining adequate heat, and by supporting proper digestion and elimination. Continue Reading >
COPYRIGHT
Managing a Tridoshic Constitution

Tridoshic Pacifying Daily Routine

Being a vata-pitta-kapha type means that all three doshas are strong forces in your constitution. If
you are one of the rare people who possess this Prakriti, good news: you have a very sturdy
constitution. You tend to get sick less than others and can tolerate a wide variety of seasons and
environmental conditions. By nature, your constitutional forces will tend to balance each other
and maintain a healthy equilibrium. Whether your doshas are quantitatively equal or one or two
are a bit more dominant, the strategy for managing them is the same. You manage them primarily
according to the season. In general, follow a vata-pacifying regimen during the fall and early
winter, during the change of seasons and especially when the weather is cool, dry and windy.
Follow a pitta-pacifying regimen during the late spring and summer seasons and especially when
the weather is hot. Follow a kapha-pacifying regimen during the late winter and spring and
especially when the weather is cool and damp. Read more about vata, pitta and kapha below.

Sutrasthana I:11
fantasy life.
your life.

Like increases Like

decrease Vata.
Use heat.

your diet.

Yoga for Vata Types



Sutrasthana I:11
advantage.
tongue.
meal.
spreading rash.

Like increases Like



should be.



I:12
excess mucous.
the mind.

Like Increases Like

decrease Kapha.

in your diet.




Now What?
Before you take this Vikriti (current state of balance) test, it is useful to know your
Prakriti (natural state of balance, also known as, your Ayurvedic constitution). If you
already know your Prakriti, please proceed. If you are interested in learning what
your Ayurvedic constitution is, please take this simple Prakriti self-test first.
Vikriti is a Sanskrit word loosely translated as a changed condition of body, mind
and consciousness. In Ayurveda, it is most often used to describe your current
state of health (or ill-health) in relation to your Prakriti, or natural state. While
Prakriti, your natural constitution, remains stable throughout life and encompasses
characteristics like eye color and height, Vikriti can fluctuate yearly, monthly, daily
or even minute-to-minute.
These fluctuations are a constant, healthy part of life. It is not the changes but our
resistance or inability to make necessary adjustments to the changes that causes
one or more doshas (vata, pitta or kapha) to become imbalanced. The most
common way for a dosha to become imbalanced is by increasing beyond its natural
equilibrium.
The most dominant dosha often increases more quickly than the other doshas
because we tend to perpetuate what we know best. This is especially true for vata
because it has a mobile quality that makes it quick to vitiate. Gratefully it can be
the easiest to bring back to balance, for the same reason.
Regardless of your constitution-type, any of the three doshas can increase and
when a dosha increases, an environment where disease can flourish is fostered. For
example, increased vata may lead to anxiety or nervousness, increased pitta may
lead to a skin rash and increased kapha may lead to an overweight condition. These
are usually temporary conditions that can be addressed by bringing the doshas
back into balance.
To help find out if any of your doshas are currently increased and how to bring them
back to balance, please take the following short quiz. Answer the questions based
on your current condition rather than according to what is usually true, used to be
true or you wish were true. At the end of the quiz you will be directed to guidelines
to restore balance to your constitution.
Note: Even a thoughtful test cannot take the place of an evaluation by a qualified
Ayurvedic practitioner. An evaluation by your practitioner may be even more
accurate.
Balancing Vata
Simple Guidelines For Decreasing Vata
Signs & Symptoms of Increased Vata
You may be experiencing some of the following signs or symptoms:
nervousness, anxiety, panic, fear
twitches, tics, tremors, spasms
dry or chapped skin
constipation, gas, bloating, dry, hard stools
low body weight
dislike of cold and wind
difficulty tolerating loud noises
light, interrupted sleep
spacey, scattered feeling
excess thinking or worrying
To decrease vata, Ayurveda has given us dietary, lifestyle and herbal treatment strategies. Here
are a few underlying concepts that these strategies are based on:
Routine
Warmth
Serenity
Nourishment
General Guidelines for a Vata Reducing Diet

Enjoy:
Foods that are naturally sweet, sour and salty in taste.
Warm foods, both energetically and in temperature. Whole, freshly cooked

foods.
A limited selection of legumes, including mung dahl, tofu or tempeh that is

well-cooked and warm soy milk spiced with cinnamon and nutmeg.
Warming spices like ginger, black pepper, cinnamon and cumin, but not
extremely hot spices like cayenne pepper.
Plenty of room temperature or warm drinks.
Dairy, as long as it is not very cold. Avoid drinking milk with your meals. It is
best to have it warm and spiced with cinnamon and nutmeg, at least an hour
before or after other food.
A generous amount of high-quality oils or ghee in your daily diet.
Routine times for your meals.
Taking a deep breath after swallowing your last bite and heading off for your
next activity.
Eating your meal in a peaceful environment.
Avoid:
Foods that are bitter, astringent and pungent.
Foods that are cooling, both energetically and in temperature.
Dry and light foods (e.g. popcorn and crackers).
Too much raw food, especially in the mornings and evenings (salads, carrot
sticks, raw fruit, fresh fruit and vegetable juices, etc.)
Most beans, including cold soy products.
Highly processed foods (like canned or frozen foods, "TV" dinners or pastries).
Cold or carbonated drinks.
Caffeine, nicotine and other stimulants.
Overeating or eating very heavy meals.
Eating fresh fruit or drinking fruit juice within 1/2 hr of any other food.
Foods or drinks that contain refined sugar or corn syrup.
Deep fried foods
Hard alcohol.
Vata Pacifying Herbal Remedies
Herbs are useful allies when it comes to balancing the doshas. Ayurveda has a long history
detailing the use of herbs and herbal combinations. Some Ayurvedic practitioners will customize
herbal formulas to suit the unique constitutions of their clients. General formulas based on
traditional combinations of herbs are also used. Below are some formulations that are especially
useful for balancing vata. Some Ayurvedic practitioners will customize herbal formulas to suit
the unique constitutions of their clients. General formulas based on traditional combinations of
herbs are also used. Below are some formulations that are especially useful for balancing vata.
For a broad spectrum vata pacifying herbal formula consider Healthy Vata
To support mental calmness and well-being consider Tranquil Mind
To balance vata in the joints, nerves and muscles consider Joint Support
For dry or chapped skin consider Vata Massage Oil
To support healthy elimination consider Triphala
To support healthy weight gain consider Ashwagandha
For dislike of cold and wind consider Healthy Vata
For difficulty tolerating loud noises consider Healthy Vata
To Support a sound, restful sleep consider I Sleep Soundly
To Support stability and grounded awareness consider Mental Clarity
To support healthy, comfortable digestion consider Vata Digest
General Guidelines for a Vata-Pacifying-Lifestyle
Enjoy:
Life as you would imagine a master would: with calm awareness and a gentle
pace.
A regular, daily routine with regular times for eating, sleeping, working, etc.
A daily 10-20 min. self-massage with 1/2 c. warm sesame oil. Click here for
more information on abhyanga.
A gentle exercise routine that includes a calm, stretch-focused form of yoga,

Tai qi (tai chi), qi gong (chi gong), walking, swimming (but dont get chilled)
about five times per week.
Keeping warm, no matter what the weather.
Sweet, soothing music, smells, scenes and company.
Vata-reducing oils.
Vata-reducing herbs and remedies.
Our lives, environments and health change regularly. We recommend that you take this Vikriti
test again in about month. Then you can see how things have changed and decide which
remedies would be the most beneficial to regain balance. It may be helpful to learn more about
vata so that you can understand why following these simple guidelines really can help. For more
information about vata, click here.
Balancing Pitta
Simple Guidelines For Decreasing Pitta
Signs & Symptoms of Increased Pitta
You may be experiencing some of the following signs or symptoms:
red, inflamed rash, acne, cold sores
acute inflammation in body or joints
acid reflux, gastric or peptic ulcers, heartburn
nausea or discomfort upon missing meals
loose stools
uncomfortable feeling of heat in the body
frustration, anger, irritability
judgment, impatience, criticism, intolerance
red, inflamed or light-sensitive eyes
excessive perfectionist tendencies
To decrease pitta, Ayurveda has given us dietary, lifestyle and herbal treatment strategies. Here
are a few underlying concepts that these strategies are based on:
Cooling
Surrendering
Moderation
General Guidelines for a Pitta-Pacifying Diet

Enjoy:
Foods that are naturally sweet, bitter and astringent.
Cooling foods, both energetically and in temperature.
A balance of whole, freshly cooked foods and fresh, raw foods.
Most beans.
Cooling herbs and spices like coriander, cilantro, fennel and cardamom.
Dairy, if you digest it well, but avoid drinking milk with your meals. It is best
to have it at least an hour before or after other food.
A moderate amount of high-quality olive, sunflower and coconut oils or ghee

in your daily diet.
next activity.
Avoid:
Foods that are pungent, sour and salty.
Warming foods, both energetically and in temperature.
Chili and cayenne peppers.
Highly processed foods (like canned or frozen foods, TV dinners or pastries).
Caffeine, nicotine and other stimulants.
Red meat.
Deep fried foods.
Alcohol, except for an occasional beer or white wine.
Pitta Pacifying Herbal Remedies
useful for balancing pitta.
For a broad spectrum pitta pacifying herbal formula consider Healthy Pitta
To support healthy skin and a clear complexion consider Blood Cleanse
To balance pitta in the joints and muscles consider Joint Support
To support healthy digestion and a comfortable post meal experience

consider Pitta Digest
For uncomfortable feeling of heat in the body consider Healthy Pitta
For frustration, anger, irritability consider Mental Clarity or Healthy Pitta
For judgment, impatience, criticism, intolerance consider Mental Clarity or

Healthy Pitta
To Soothe the eyes and support their proper function consider Triphala
For excessive perfectionist tendencies consider Healthy Pitta
General Guidelines for a Pitta-Pacifying-Lifestyle

Enjoy:
Surrendering rather than controlling.
A regular, daily routine with regular times for eating, sleeping, working, etc.
Make sure you have time to play and to relax as well as to work.
A 10-20 min. self-massage daily with 1/2 c. warm sunflower or coconut oil
before bathing. Click here for more information on abhyanga.
A moderate exercise routine that includes a challenging form of yoga,

swimming or biking, about five times per week. Avoid exercising during the
hot part of the day.
Keeping yourself cool, mind and body.
Sweet and soothing music, smells, scenes and company.
pitta so that you can understand why following these simple guidelines really can help. For more
information about pitta, click here.
Balancing Kapha
Simple Guidelines For Decreasing Kapha
Signs & Symptoms of Increased Kapha
You are probably experiencing some of the following signs or symptoms:
excess mucous
thick, white tongue coat
slow, sticky, sluggish bowel movements
high body weight
difficulty rising in the morning
feeling slow, foggy, dull, lethargic or heavy
easily attached or possessive
overly sentimental
complacent or stubborn
tendency for emotional overeating
To reduce or pacify kapha, Ayurveda has given us dietary, lifestyle and herbal treatment
strategies. Here are a few underlying concepts that these strategies are based on:
Stimulation
Exercise
Lightening
Warming
Drying
General Guidelines for a Kapha-Pacifying Diet

Enjoy:
Foods that are pungent, bitter or astringent in taste.
Warm foods, both energetically and in temperature.
Heating spices like chili, black or cayenne pepper, ginger, cinnamon and
cumin.
Whole, freshly cooked foods.
Light, dry and warm foods.
Honey.
Only room temperature or warm drinks.
Most beans. Mung dahl, well-cooked tofu or tempeh or warm soy milk are all
ok.
Lots of veggies.
A minimal amount of high-quality corn, canola, sesame, sunflower oil or ghee

in your daily diet.
next activity.
Avoid:
Foods that are sweet, sour and/or salty.
Cooling foods, both energetically and in temperature.
Heavy and oily foods (e.g. cheese, pudding, nuts, cake).
Highly processed foods (e.g. canned or frozen foods, TV dinners or

pastries).
Cold or carbonated drinks.
Overeating or eating heavy meals.
Red meat.
Foods or drinks that contain refined sugar or corn syrup.
Deep fried foods.
Alcohol, except for an occasional glass of dry red or white wine.
Kapha Pacifying Herbal Remedies
useful for balancing kapha.
For a broad spectrum kapha pacifying herbal formula consider Healthy Kapha
To support the healthy elimination of excess mucous consider Lung Formula
If you have a thick, white coating on your tongue, consider Triphala to support
natural detoxification
To support healthy elimination consider Triphala
To promote optimal weight management consider Trim Support
For difficulty rising in the morning consider Healthy Kapha
For feeling slow, foggy, dull, lethargic or heavy consider Mental Clarity or
Healthy Kapha
To encourage letting go of attachments consider Triphala and Healthy Kapha
To support emotional composure consider Mental Clarity
To support mental flexibility and motivation consider Mental Clarity
To support healthy eating habits consider Trim Support and Triphala
General Guidelines for a Kapha-Pacifying-Lifestyle

Enjoy:
An energetic routine. Avoid stagnation.
Stimulating your body and mind on a daily basis.
A 10-20 min. self-massage daily with 1/2 c. warm sesame oil, before bathing.
Click here for more information on abhyanga.
A vigorous exercise routine that includes jogging, hiking, biking, vigorous

forms of yoga or martial arts or other challenging forms of exercise, a
minimum of five times per week.
Keeping warm and dry, no matter what the weather.
Lively and invigorating music, smells, experiences and company.
kapha so that you can understand why following these simple guidelines really can help. For
more information about kapha, click here.
Vata Pacifying Diet

Photo from: "Eat Well, Be Well: Ayurveda Cooking for Healthy Living by Lois Leonhardi
Vata is balanced by a diet of freshly cooked, whole foods that are soft or mushy in texture, rich in
protein and fat, seasoned with a variety of warming spices, and served warm or hot. These foods
calm vata by lubricating and nourishing the tissues, preserving moisture, and maintaining
warmth, all while supporting proper digestion and elimination. What follows are some specific
principles that we hope will empower you in discovering a vata pacifying diet that works for
you.
Qualities to Favor and Avoid

Vata is cool, dry, rough and light, so eating foods that neutralize these qualities foods that are
warm, moist, oily, smooth, and nourishing can help to balance excess vata. This section offers a
closer look at the qualities of various foods. An improved understanding of these qualities can
guide you in making specific dietary choices that will better support vata.
Favor Warm Over Cold

The warm quality can be emphasized by eating foods that are warm in temperature, foods that
have a warming energetic, and by using warming spices generously (most vata pacifying spices
are warming see our list below). On the other hand, it is best to avoid foods with a cooling
energetic, cold and frozen foods or drinks, carbonated drinks, large quantities of raw fruits and
vegetables, and even leftovers that have been kept in the refrigerator or freezer. The cold quality
is inherently increased in these foods, even if they are served hot.
Favor Moist and Oily Over Dry

Vatas dryness is offset by eating cooked rather than raw foods, by cooking and garnishing foods
with generous amounts of high-quality oils or ghee, and by staying hydrated. Drink plenty of
fluids, ideally warm or hot but no cooler than room-temperature. In addition, moist foods like
berries, melons, summer squash, zucchini, and yogurt help offset vatas dry quality, as can
hydrating preparations such as soups or stews. Oily foods like avocado, coconut, olives,
buttermilk, cheese, eggs, whole milk (preferably non-homogenized), wheat, nuts and seeds are
generally supportive as well. Avoid exceptionally drying foods like popcorn, crackers, white
potatoes, beans, and dried fruits.
Favor Grounding, Nourishing, and Stabilizing Over Light

While the heavy quality is the true antithesis to vatas lightness, very heavy foods like deep-fried
choices can easily overtax vatas delicate digestion. Eating too much in one sitting can also be
overly heavy, so its important not to overeat. Its better to think in terms of grounding vatas
lightness with sustenance eating foods that offer solid, stabilizing sources of energy and deep
nourishment to the physical body. Generally, these foods will naturally taste sweet. Cooked
grains, spiced milk, root vegetables, stewed fruits, nuts, and seeds are good examples. Highly
processed foods such as canned foods, ready-made meals, and pastries are often quite heavy,
lack prana (vital life force) and are generally quite detrimental to vata. Similarly, stimulants such
as caffeine, nicotine, and hard alcohol should be avoided, as they are generally not supportive of
vatas need to stay grounded and stable.
Favor Smooth Over Rough

Theres a reason that raw fruits and vegetables are sometimes called roughage; their fibrous
structure gives them a very rough quality. This is why vata does well to resist large quantities of
raw vegetables and fruits. Even cooked, some foods like broccoli, cabbage, cauliflower, dark
leafy greens, and many beans are exceptionally rough and should be avoided. Conversely, eating
foods and preparations that are smooth in texture things like bananas, rice pudding, hot cereal,
hot spiced milk, pured soups, and the like can really help to soothe vatas roughness.
Tastes to Favor and Avoid

Vata is pacified by the sweet, sour, and salty tastes and aggravated by the pungent, bitter, and
astringent tastes. Understanding these tastes allows us to better navigate a vata pacifying diet
without having to constantly refer to extensive lists of foods to favor and avoid.
Emphasize
Sweet
Favor naturally sweet foods like fruits, most grains, root vegetables, milk, ghee, fresh
yogurt, eggs, nuts, seeds, most oils, and vata-pacifying meats (see our list of foods
to favor and avoid).
The sweet taste is the foundation of a vata pacifying diet. It is the predominant taste in
most of vatas staple foods.
Sweet foods tend to be grounding, nourishing, strength building, and satisfying.
Emphasizing the sweet taste does NOT require us to eat large amounts of refined sugar or
sugary sweet foods. In fact, doing so tends to exacerbate vatas tendency to over-exert
and then crash.
Sour
Favor sour additions like a squeeze of lemon or lime juice, a splash of vinegar, a side of
kimchi or sauerkraut, a bowl of miso, a slice of cheese, or a dollop of sour cream.
Sour fruits like green grapes, oranges, pineapple, and grapefruit are also appropriate
when eaten alone, and in moderation.
The sour taste is generally not the centerpiece of a meal; instead, it tends to compliment
and enliven other flavors.
The sour taste awakens the mind and senses, improves digestion, promotes energy,
moistens other foods, and eliminates excess wind.
Salty
The salty taste is almost singularly derived from salt itself.
But favoring the salty taste does not mean that your food should taste as if its being
cured.
In fact, salt is already over-emphasized in the typical western diet. Simply being mindful
of including savory flavors and ensuring that your food has some salt in it will likely be
sufficient.
Salt stimulates the appetite and digestion, helps retain moisture, supports proper
elimination, and improves the flavor of many foods.
Minimize
Pungent
Pungent is a spicy, hot flavor like that found in chilies, radishes, turnips, raw onions, and
many spices. That said, in moderation, most spices are actually vata pacifying see our
list of foods to favor and avoid.
The pungent taste is hot, dry and light; too much of it is extremely drying to the system,
exacerbates the rough quality, and therefore disturbs vata.
Bitter
The bitter taste predominates bitter greens (like kale, dandelion greens, collard greens,
etc.), and is also found in foods like bitter melon, Jerusalem artichokes, burdock root,
eggplant, and chocolate.
The bitter taste is cooling, rough, drying, light, and generally reducing all qualities that
tend to aggravate vata.
Astringent
The astringent taste is basically a flavor of dryness a chalky taste that dries the mouth
and may cause it to contract (picture biting into a very green banana).
Legumes are classically astringent in taste adzuki beans, black-eyed peas, pinto beans,
soybeans, etc.
The astringent taste is also found in some fruits, vegetables, grains, and baked goods
things like apples, cranberries, pomegranate, artichokes, broccoli, cauliflower, lettuce,
rye, rice cakes and crackers.
The astringent taste is dry, cold, heavy and rough in nature and so understandably
aggravates vata.
How to Eat
When it comes to pacifying vata, how we eat may be just as important as what we eat. Vata is
deeply soothed when we choose to eat in peaceful environment one where we can offer our full
attention to the act of being nourished. And routine itself balances vata, so the practice of eating
three square meals per day (at about the same time each day) further reduces vata and helps to
strengthen delicate digestion. Sometimes, it is impossible to avoid all vata-aggravating foods. In
a pinch, the detrimental potential of these foods can be minimized by making sure that they are
well cooked, served warm, and garnished generously with oil or ghee. Lastly, because vata
requires regular nourishment, it is best to avoid fasting. If you feel the need to do a cleanse of
some sort, a mono diet of kitchari is much less vata-provoking than a fruit or juice cleanse, and is
certainly better than an all-out fast.
Suggested Meals
Breakfast
Breakfast is a critical meal when vata is elevated. After an overnight fast, vata needs real
nourishment and a hearty breakfast is generally very stabilizing.
A power-packed meal of eggs and buttered toast is always a winning choice for vata and
can be served with sauted veggies or avocado, if desired.
Hot Cereals things like oatmeal, rice pudding, cream of rice, and cream of wheat are
also excellent choices. For a richer, creamier breakfast, the grains can be cooked in milk
(or a substitute), or you can add a bit of hot milk after cooking. To make this meal even
more vata friendly, garnish it with ghee, sliced almonds, and flax seeds, sweeten it with
honey or maple syrup, and add warming spices like cinnamon, nutmeg, ginger, cloves,
and cardamom.
Another delectable breakfast is a date and almond shake, made from soaked dates, soaked
and peeled almonds, and boiled milk (or a substitute) blended together with warming
spices like cinnamon and nutmeg.
Lunch
Ideally, lunch is the main meal of the day, meaning its the largest and the most nourishing of the
three. Hearty grains, steamed and sauted vegetables, appropriate breads, soups and stews are
excellent building blocks for lunch. This is also the best time to enjoy a small salad, if you must
have one. Try something like:
Split mung dal with basmati rice, sauted okra with shredded coconut, and naan. If you
like, garnish this meal with cilantro, cucumbers, and a dash of yogurt.
Rice pasta or gnocchi with pesto, black olives, pine nuts, cheese, and a side of marinated
beets. If you like, add a small green salad tossed with an oily but stimulating dressing
like lemon-ginger vinaigrette.
Potato-leek soup with baked tofu, a hearty bread, and a side salad.
Dinner
Dinner is ideally a bit smaller and lighter than lunch. But to soothe vata, it needs to offer
adequate nourishment. Soups, stews, or a smaller serving of lunch often fit the bill. Try:
Carrot soup with quinoa, asparagus, and a buttered tortilla.
Baked and buttered sweet potatoes with French onion soup, and green beans.
Specific Vata Pacifying Foods

To view a detailed list of foods to favor and avoid when pacifying vata, please click here.
Vata Pacifying Foods

Fruits
Fruits that pacify vata will generally be sweet and nourishing. While some raw fruit is
appropriate, cooked or stewed fruits are easier to digest and offer additional warmth, moisture,
and sweetness which makes them even more beneficial for vata. Fruits to avoid are those that
are exceptionally cooling, astringent (drying), or rough, which includes most dried fruit (unless it
has been soaked or cooked to rehydrate).
And remember, fruits and fruit juices are best enjoyed alone 30 minutes before, and ideally at
least 1 hour after, any other food. This helps to ensure optimal digestion. Note: this rule does not
apply to fruits that we typically consider vegetables (avocados, cucumbers, tomatoes, etc.). You
will find these fruits listed among the vegetables.
Favor
Avoid
Apples (cooked)
Apples (raw)
Applesauce
Bananas (green)
Apricots
Cranberries
Bananas (ripe, not green)
Dates (dry)
Berries
Dried Fruit, in general
Cantaloupe
Figs (dry)
Cherries
Pears
Coconut
Persimmons
Dates (fresh, cooked or soaked)
Pomegranate
Figs (fresh, cooked or soaked)
Prunes (dry)
Grapefruit
Raisins (dry)
Grapes
Watermelon
Kiwi
Lemon
Lime
Mango
Melons
Oranges
Papaya
Peaches
Pineapple
Plums
Prunes (cooked or soaked)
Raisins (cooked or soaked)
Tamarind
Vegetables
Vegetables that pacify vata will generally be sweet, moist, and cooked. Root vegetables are
especially beneficial because they grow underground, and are therefore supremely grounding and
stabilizing for vata. Avoid exceptionally dry, rough, and cold vegetables, including most raw
vegetables. If you must have raw veggies, a salad, or any of the vata-aggravating vegetables,
keep the quantities small and eat them at mid-day, when digestive strength is at its peak. A really
thorough cooking or a well-spiced, oily dressing will help to offset some of the dry, rough
qualities of these foods.
Favor
Avoid
Asparagus
Artichokes
Avocado
Beet Greens
Beets
Bell Peppers
Carrots, Cooked
Bitter Melon
Chilies (in very small quantities)
Broccoli
Cilantro
Brussels Sprouts
Cucumber
Burdock Root
Garlic
Cabbage
Green Beans
Carrots, Raw
Green Chilies
Cauliflower
Leeks
Celery
Mustard Greens
Chilies (in excess)
Okra
Corn, Fresh
Olives (black)
Dandelion Greens
Onion, Cooked
Eggplant
Parsnip
Jerusalem Artichokes
Peas, Cooked
Kale
Pumpkin
Kohlrabi
Sweet Potatoes
Lettuce
Rutabega
Mushrooms
Spinach, Cooked
Olives, Green
Squash, Summer
Onion, Raw
Watercress
Peas, Raw
Zucchini
Peppers, Hot
Potatoes, White
Radishes
Spinach, Raw
Sprouts
Squash, Winter
Squash, Summer
Tomatoes
Turnips
Grains
Grains that pacify vata are generally sweet, nourishing, easily digested, and well cooked. Mushy
grains and puddings (things like oatmeal, cream of wheat and rice pudding) exemplify the
smooth quality and, when sweetened and spiced, are often delicious comfort foods. Avoid grains
that are exceptionally light, dry, or rough, or especially dense and heavy. It is one or more of
these qualities that gives the grains in the avoid column below, their capacity to disturb vata.
Favor
Avoid
Amaranth
Barley
Durham Flour
Buckwheat
Oats, Cooked
Cereals (cold, dry, or puffed)
Pancakes
Corn
Quinoa
Couscous
Rice (all types)
Crackers
Seitan
Granola
Sprouted Wheat Bread
Millet
Wheat
Muesli
Oat Bran
Oats, Dry
Pasta, Wheat
Rice Cakes
Rye
Spelt
Tapioca
Wheat Bran
Yeasted Bread
Legumes
Vata can enjoy a narrow selection of legumes, provided they are well-cooked and well-spiced.
The beans that work best for vata are a little less dense, rough, and dry, than other legumes. They
tend to cook relatively quickly, are easily digested, and offer a grounding, nourishing quality.
Many other beans are simply too dry, rough, and hard for vatas delicate digestion.
Favor
Avoid
Lentils, Red
Adzuki Beans
Miso
Black Beans
Mung Beans
Black-Eyed Peas
Mung Dal, Split
Garbanzo Beans (Chickpeas)
Tofu (served hot)
Kidney Beans
Tur Dal
Lentils, Brown
Urad Dal
Navy Beans
Pinto Beans
Soy Beans
Soy Flour
Soy Powder
Tempeh
White Beans
Dairy
Dairy products are generally quite balancing for vata, but its good to avoid highly processed
preparations (like powdered milk), and especially cold dairy products. For example, boiled cows
milk (ideally a non-homogenized variety) spiced with cinnamon and nutmeg, sweetened if
desired, and served hot, is a tonic for vata, whereas cold cows milk may be too difficult for
many to digest. As a rule, dairy milks (cows milk, goats milk, sheeps milk, etc.) should be
taken at least one hour before or after any other food. For this reason, avoid drinking milk with
meals. Almond and rice milks are good substitutes, if you need to combine milk with other
foods, or if you dont digest dairy milks well.
Favor
Avoid
Butter
Frozen Yogurt
Buttermilk
Powdered Milk
Cheese
Cottage Cheese
Cows milk
Ghee
Goats Milk
Ice Cream (in moderation)
Sour Cream (in moderation)
Yogurt (fresh)
Nuts & Seeds

In moderation, all nuts and most seeds are pacifying to vata. They are oily, nutritious, and they
offer a power-packed combination of proteins and fats thats highly beneficial to vata. That said,
nuts and seeds are quite heavy and should be eaten in small quantities so as not to overwhelm
vatas fickle digestive capacity.
Favor
Almonds
Brazil Nuts
Cashews
Coconut
Hazelnuts
Macadamia Nuts
Peanuts
Avoid
Popcorn
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Walnuts
Meat & Eggs

Vata does well with eggs and a variety of different meats, if you choose to eat them. That said,
vata can be easily be pacified without these animal foods, if your diet doesnt already include
them. If you do eat meat, the meats to favor are those that are nourishing, sweet, moist, and
relatively easy to digest. Meats to avoid tend to be either too light and dry, or too heavy, for vata.
Favor
Avoid
Beef
Lamb
Buffalo
Mutton
Chicken (especially dark)
Pork
Duck
Rabbit
Eggs
Venison
Fish (fresh and salt water)
Turkey (white)
Salmon
Sardines
Seafood
Shrimp
Tuna Fish
Turkey (dark)
Oils
Because toxins tend to concentrate in fats, buying organic oils may be more important than
buying organic fruits and vegetables. Most oils are beneficial for vata, provided they are high
quality oils. Sesame oil, almond oil, coconut oil, olive oil, and ghee are among the best choices.
Less favorable oils are either too light and dry, too difficult to digest, or too highly
processed/altered for vata.
Favor
Avoid
Almond Oil
Canola Oil
Avocado Oil
Corn Oil
Castor Oil
Flax Seed Oil
Coconut Oil
Soy Oil
Ghee
Mustard Oil
Olive Oil
Peanut Oil
Safflower Oil
Sesame Oil
Sunflower Oil
Sweeteners
Most sweeteners are good for vata, but its generally best to avoid large quantities of refined
sugar. Favor sweeteners in their most natural state over anything highly processed. For example,
if you normally sweeten a cup of spiced milk with white sugar, try tossing your milk into the
blender with a few soaked dates instead. Beyond that, sweeteners with a warming energetic like
honey, jaggary, and molasses, are especially helpful in offsetting vatas tendency to be cold. But,
honey is also quite scraping and can be depleting, if overused. When it comes to finding the
specific choices that work best for you, its often helpful to experiment with a variety of options
in order to sort out your bodys unique preferences.
Favor
Avoid
Barley Malt
Artificial Sweeteners
Date Sugar
White Sugar
Fructose
Honey (heated or cooked)
Fruit Juice Concentrates
Honey (raw)
Jaggary
Maple Syrup (in moderation)
Molasses
Rice Syrup
Sucanat
Turbinado
Spices
Most spices are wonderful for vata, provided that none of your dishes are fiery hot (due to
excessive use of cayenne pepper, chili peppers, and the like). Experimenting with a wide variety
of new and exotic spices is generally great for vata, and can help to kindle overall digestive
strength.
Favor
Use in Moderation
Ajwan
Cayenne Pepper
Allspice
Chili Powder
Anise
Fenugreek
Basil
Horseradish
Bay Leaf
Neem Leaves
Black Pepper
Caraway
Cardamom
Cinnamon
Cloves
Coriander (seeds or powder)
Cumin (seeds or powder)
Dill
Fennel
Garlic
Ginger (fresh or dried)
Hing (Asafoetida)
Mace
Marjoram
Mint
Mustard Seeds
Nutmeg
Oregano
Paprika
Parsley
Peppermint
Pippali
Poppy Seeds
Rosemary
Saffron
Salt
Savory
Tarragon
Thyme
Turmeric
Vanilla
Pitta Pacifying Diet
Pitta is balanced by a diet of fresh, whole foods (both cooked and raw) that are cooling, hearty,
energizing, comparatively dry, and high in carbohydrates. These foods calm pitta by decreasing
internal heat, preventing inflammation, balancing the digestive fire, grounding the body, and by
absorbing excess liquid and oil. Because pitta is relatively substantive in nature, an appropriate
diet is actually a very effective way to support a return to balance. What follows are some
specific principles that we hope will empower you in discovering a pitta pacifying diet that
works for you.

Pitta is oily, sharp, hot, light, spreading, and liquid, so eating foods that neutralize these qualities
foods that are dry, mild, cooling, grounding, stabilizing, and dense serve to balance excess
pitta. This section offers a closer look at the qualities of various foods. An improved
understanding of these qualities can guide you in making specific dietary choices that will better
support pitta.
Favor Cool over Warm or Hot

The cool quality can be emphasized by eating foods that are cool in temperature or that have a
cooling energetic and by using cooling spices generously. Most spices are heating in nature, so
pay careful attention to which ones balance pitta (see our list of pitta pacifying spices). Raw
foods tend to be naturally cooling, and pitta tends to be able to handle them better than the other
doshas; so mixing in an assortment of raw fruits and vegetables is generally supportive
especially in the warmer months. On the other hand, it is best to avoid fiery hot dishes, foods
with a sharply warming energetic, alcohol, and caffeine; all of these influences can increase heat.
Favor Dense, Grounding and Nourishing Over Light

While the heavy quality is the true antithesis to pittas lightness, Ayurveda teaches us that very
heavy foods (such as deep-fried foods) are not generally supportive of optimal health. Its better
to think in terms ofgrounding pittas lightness (and heat) with sustenance eating foods that
offer solid, stabilizing sources of energy and adequate nourishment to the physical body.
Generally, these foods will naturally taste sweet. Most grains, milk, root vegetables, seeds, and
cooling oils are good examples. But, pitta tends to have a sharp and sometimes insatiable
appetite, so its equally important not to overindulge. Highly processed foods such as canned
foods, ready-made meals, and pastries often lack prana (vital life force), are excessively heavy,
and should be avoided.
Favor Dry and Dense Over Oily or Liquid
Pittas liquid nature and tendency toward excess oil make drying or astringent foods like beans,
potatoes, corn, millet, oats, pasta, popcorn, and most vegetables very appropriate. When cooking,
use a moderate amount of a high quality oil or ghee. Reduce or eliminate especially heating oily
foods like eggs, hard cheeses, olives, nuts, sour cream, and the like. If given a choice between a
soupy, liquidy meal and one that is denser and drier, opt for the latter. For example, have baked
tofu served over steamed greens and rice, rather than tofu miso soup.
Favor Mild over Sharp

Sharp flavors like pineapple, pickles, vinegar, and sharp aged cheeses are better replaced with
milder, gentler tastes, like those found in apples, cucumbers, lime juice, and soft cheeses.
Similarly, stimulants such as caffeine, nicotine, and hard alcohol are too sharp and penetrating
for pitta. Substitute more stable and sustaining sources of energy.

Pitta is pacified by the sweet, bitter, and astringent tastes and aggravated by the pungent, sour,
and salty tastes. Understanding these tastes allows us to better navigate a pitta pacifying diet
Emphasize
Sweet
Favor naturally sweet foods like sweet fruits, most grains, squashes, root vegetables,
milk, ghee, and fresh yogurt.
The sweet taste is cooling and heavy but also anti-inflammatory. It pacifies heat, satisfies
thirst, benefits the skin and hair, and tends to be grounding, nourishing, strength building,
and satisfying.
Emphasizing the sweet taste does NOT require us to eat large amounts of refined sugar or
sugary sweet foods; naturally sweet foods are best.
Bitter
The bitter taste predominates bitter greens like kale, dandelion greens, and collard
greens. It is also found in bitter melon, Jerusalem artichokes, dark chocolate and pitta
pacifying spices like cumin, neem leaves, saffron, and turmeric.
The bitter taste is exceptionally cooling, but also drying.
Bitters cleanse the pallet and improve the sense of taste. They tone the skin and muscles,
benefit the blood, relieve burning and itching sensations, satisfy thirst, balance the
appetite, support digestion, and help to absorb moisture, sweat and excess pitta.
Astringent
Legumes adzuki beans, black-eyed peas, chick peas, kidney beans, lentils, pinto beans,
soybeans, etc. are classically astringent in taste. Some fruits, vegetables, grains, baked
goods, and spices are also astringent in taste things like apples, cranberries,
pomegranate, artichokes, broccoli, cauliflower, lettuce, popcorn, rice cakes, crackers,
basil, coriander, dill, fennel, parsley, and turmeric.
The astringent taste is heavy, cold, and dry.
Pitta benefits from the compressing, absorbing, union-promoting nature of the astringent
taste. It can curb pittas tendency to spread, tone bodily tissues, prevent bleeding
disorders, thwart diarrhea, absorb excess sweat and utilize other fluids in the body.
Minimize
Pungent
many especially heating spices.
The pungent taste is particularly hot and light, both qualities that disturb pitta.
Too much pungent taste can cause excess thirst, burning sensations, bleeding, dizziness,
and inflammation (especially in the intestinal tract).
Sour
Minimize sour foods like vinegar and other fermented foods, hard cheeses, sour cream,
green grapes, pineapple, grapefruit, and alcohol (an occasional beer or white wine is often
ok).
Pitta is aggravated by the hot, light, and oily qualities of the sour taste.
Too much sour taste can increase thirst, disturb the blood, create heat in the muscles,
cause suppuration in wounds, and give rise to burning sensations in the throat, chest, or
heart. It can even promote sour feelings like jealously or envy.
An occasional squeeze of cooling lime juice as a garnish is the best way for pitta to
include the sour taste.
Salty
Much like the sour taste, it is salts light, hot and oily nature that aggravates pitta.
The salty taste can disturb the bloods balance, impede the sense organs, increase heat,
aggravate the skin, intensify inflammation, lead to the rupture of tissues, or cause water
retention, high blood pressure, intestinal inflammation, ascites, grey hair, wrinkles, and
excess thirst. It can also intensify our desire for stronger flavors, which can provoke pitta
even further.
How to Eat
When it comes to pacifying pitta, how we eat is surprisingly important. As most people with pitta
digestion know, pittas sharp appetite can lead to a general intolerance for skipping meals. For
this reason, pitta does well to stick to a regular eating schedule and to eat at least three square
meals each day. Eating at consistent times from one day to the next further helps to balance an
overactive digestive fire. It is also very important to eat in a peaceful environment and to give
your full attention to the act of being nourished so that your body registers satisfaction. This will
help to prevent overeating, which is a common side effect of pittas voracious appetite. Hot,
spicy foods, extremely sour foods, and overly salted foods are especially pitta provoking. And
while it may be impossible to avoid all pitta-provoking foods, in a pinch, the detrimental
potential of these foods can be minimized by making sure they are taken in small quantities and
served with cooling herbs and spices (cilantro, coriander, cumin, fennel, mint, etc.). Lastly, if you
feel the need to do a cleanse, a short fruit or juice fast (think apple or pomegranate), or a longer
mono diet of kitchari can be very supportive.
Suggested Meals
Breakfast
Breakfast is usually not to be skipped when pitta is elevated. Workable choices are sweet, high in
carbohydrates, and yet offer sustained energy. Consider:
A hearty fruit salad (apples, pears, red grapes, and blueberries), garnished with raisins
and shredded coconut. This lighter meal will probably work better in the warmer months
than in the dead of winter.
Oatmeal made with hot milk and garnished with raisins or chopped dates, chopped
almonds (soaked and peeled), ghee, and maple syrup.
An egg white and vegetable omelet, served with avocado and whole grain toast.
Lunch
Ideally, lunch is the main meal of the day, meaning its the largest and the most nourishing. A
wide variety of appropriate grains, beans, and vegetables are great building blocks for lunch, and
can be complimented with suitable meats, if you eat them. Try something like:
Seasoned tofu and steamed collard greens over wild rice. Saut the tofu in sunflower
oil and stir in some of your favorite pitta pacifying spices. Garnish the greens with olive
oil, freshly squeezed lime juice, ground coriander, and black pepper.
Split pea soup with buttered whole grain bread (use unsalted butter), sauted purple
cabbage, and a green salad. Add vegetables like carrots, celery, and onion to your soup.
Saut the cabbage in ghee with cumin, coriander, turmeric, lime juice, and a splash of
maple syrup.
Whole wheat pasta, pesto, and fresh vegetables (like bell peppers, broccoli, carrots,
celery, green beans, mushrooms, zucchini, or black olives). Garnish the pasta with
crumbled chvre, olive oil, and cilantro. Serve with a small green salad and soup.
Dinner
Dinner is ideally a bit smaller and lighter than lunch, but it also needs to sustain pittas active
metabolism. A simple but nourishing meal, or a slightly smaller serving of lunch can work well.
Try:
Mung dal with roasted asparagus and basmati rice.
Veggie (or Turkey) Burgers with sauted mushrooms, goat cheese, lettuce, avocado, and a
side of home fries.
Kidney bean curry, sauted green beans (cooked with cilantro and coconut), and quinoa
or flatbread.
Specific Pitta Pacifying Foods

To view a detailed list of foods to favor and avoid when pacifying pitta, please click here.
Diet
Vata Pacifying Diet
Pitta Pacifying Diet
Ayurvedic Food Combining
Vata Pacifying Foods
Pitta Pacifying Foods
Kapha Pacifying Foods
Six Tastes
How to Make Kitchari
How to Make Ghee
Pitta Pacifying Foods

Fruits
Fruits that pacify pitta will generally be sweet and somewhat astringent. Dried fruits are typically
also acceptable, but are best in small quantities, so as not to further accelerate pittas tendency
toward rapid digestion. Fruits to avoid are those that are exceptionally heating or sour (like
bananas, cranberries, and green grapes). Youll find many fruits in both the favor and avoid
columns below because different varieties of the same fruit can truly be pacifying or aggravating,
depending on how sweet or sour they are. When trying to balance pitta, learning to distinguish
between these tastes and choosing sweet fruits over sour ones is always very helpful.
Favor
Apples (sweet)
Avoid
Apples (sour)
Applesauce
Apricots (sweet)
Berries (sweet)
Cherries (sweet)
Coconut
Dates
Bananas
Berries (sour)
Cherries (sour)
Cranberries
Grapefruit
Grapes (green)
Kiwi
Lemons
Mangos (green)
Oranges (sour)
Peaches
Persimmons
Pineapple (sour)
Plums (sour)
Tamarind
Limes
Melons
Grapes (red, purple, black)
Mangos (ripe)
Apricots (sour)
Figs
Oranges (sweet)
Papaya
Pears
Pineapple (sweet)
Plums (sweet)
Pomegranates
Prunes
Raisins
Strawberries
Watermelon
Vegetables
Vegetables that pacify pitta will generally be somewhat sweet and either bitter, astringent, or
both. Many vegetables include some combination of these tastes; so experimenting with a wide
variety of vegetables is a great way to diversify your pitta pacifying diet. Pitta can usually digest
raw vegetables better than vata and kapha, but mid-day is often the best time of day to have them
because digestive strength is at its peak. The only vegetables for pitta to reduce or avoid are
those that are particularly spicy, heating, sharp, or sour like garlic, green chilies, radishes,
onion, and mustard greens.
Favor
Avoid
Avocado
Olives (black)
Beet Greens
Artichoke
Onions (cooked)
Beets (raw)
Asparagus
Parsley
Burdock Root
Beets (cooked)
Parsnips
Corn (fresh)
Bell Peppers
Peas
Daikon Radish
Bitter Melon
Peppers (sweet)
Eggplant
Broccoli
Potatoes
Garlic
Brussels Sprouts
Pumpkin
Green Chilies
Cabbage
Radishes (cooked)
Horseradish
Carrots (cooked)
Rutabaga
Kohlrabi
Cauliflower
Spaghetti Squash
Leeks (raw)
Celery
Sprouts (not spicy)
Mustard Greens
Cilantro
Squash, Summer
Olives, green
Collard Greens
Squash, Winter
Onions (raw)
Cucumber
Dandelion Greens
Green Beans
Jerusalem Artichoke
Kale
Leafy Greens
Spinach (raw)
Okra
Radishes (raw)
Spinach (cooked)
Tomatoes
Turnip greens
Turnips
Wheat Grass
Zucchini
Watercress
Lettuce
Mushrooms
Watercress
Leeks (cooked)
Peppers (hot)
Sweet Potatoes
Wheat Grass
Grains
Grains that pacify pitta are cooling, sweet, dry, and grounding. Grains tend to be staples in our
diets, and overall, pitta benefits from their sweet, nourishing nature. Youll also notice that many
of the grains that benefit pitta are rather dry; this helps to offset pittas oily nature. When it
comes to balancing pitta, avoiding grains that are heating (like buckwheat, corn, millet, brown
rice, and yeasted breads) is the most important guideline.
Favor
Avoid
Amaranth
Buckwheat
Barley
Corn
Cereal (dry)
Millet
Couscous
Muesli
Crackers
Durham Flour
Granola
Oat Bran
Oats
Pancakes
Pasta
Polenta
Quinoa
Rice (brown)
Rice (basmati, white, wild)
Rye
Rice Cakes
Yeasted Bread
Seitan
Spelt
Tapioca
Wheat
Wheat Bran
Legumes
Legumes are generally astringent in taste and are therefore largely pitta pacifying, so feel free to
enjoy a wide variety of them. Beans that are not appropriate for pitta are those that are especially
sour or oily and, not coincidentally also heating.
Favor
Avoid
Adzuki Beans
Black Beans
Black-Eyed Peas
Kidney Beans
Lentils
Lima Beans
Mung Beans
Mung Dal
Miso
Navy Beans
Soy Meats
Pinto Beans
Soy Sauce
Split Peas
Urad Dal
Soy Beans
Soy Cheese
Soy Flour
Soy Milk
Soy Powder
Tempeh
Tofu
White Beans
Dairy
Dairy products tend to be grounding, nourishing, and cooling, so many of them are balancing for
pitta. Those to avoid are exceptionally sour, salty, or heating. As a rule, dairy milks (cows milk,
goats milk, sheeps milk, etc.) should be taken at least one hour before or after any other food.
For this reason, avoid drinking milk with meals. Almond and rice milks are good substitutes, if
you need to combine milk with other foods, or if you dont digest dairy milks well.
Favor
Butter (unsalted)
Cheese (soft, unsalted, not aged)
Avoid
Butter (salted)
Buttermilk
Cheese (hard)
Frozen Yogurt
Sour Cream
Yogurt (store bought, or with fruit)
Cottage Cheese
Cows Milk
Ghee
Goats Milk
Goats Cheese (soft, unsalted)
Ice Cream
Yogurt (homemade, diluted, without fruit)
Nuts & Seeds

Nuts and seeds tend to be extremely oily and are usually heating, so most of them are not
terrifically balancing for pitta. That said, there are a few types of nuts, and several seeds that are
acceptable in small quantities; these varieties tend to be less oily, and are either mildly heating or
cooling in nature.
Favor
Avoid
Almonds (soaked and peeled)
Almonds (with skin)
Charole Nuts
Brazil Nuts
Cashews
Chia Seeds
Filberts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachios
Sesame Seeds
Tahini
Walnut
Coconut
Flax Seeds
Halva
Popcorn (buttered, without salt)
Pumpkin Seeds
Sunflower Seeds
Meat & Eggs

Pitta does best with animal foods that taste sweet, are relatively dry (like rabbit or venison) and
that are either mildly heating or cooling in nature. Meats that dont work are those that are
especially oily, salty, or heating (things like dark chicken, beef, salmon, or tuna).
Favor
Avoid
Buffalo
Beef
Chicken (white)
Chicken (dark)
Eggs (white only)
Duck
Fish (freshwater)
Eggs (yolk)
Fish (saltwater)
Lamb
Rabbit
Pork
Shrimp
Salmon
Turkey (white)
Sardines
Venison
Seafood
Tuna Fish
Turkey (dark)
Oils
Despite being oily in nature, pitta does well with a moderate amount of oil as long as it is
cooling. The very best oils for pitta are sunflower oil, ghee, coconut oil, and olive oil. Its also
important to keep in mind that toxins tend to concentrate in fats, so buying organic oils may be
more important than buying organic fruits and vegetables.
Favor
Avoid
Coconut Oil
Almond Oil
Flax Seed Oil
Apricot Oil
Ghee
Corn Oil
Olive Oil
Safflower Oil
Primrose Oil
Sesame Oil
Sunflower Oil
Soy Oil
Walnut Oil
Sweeteners
Since the sweet taste is one that soothes pitta, most sweeteners are well tolerated by pitta, but
some are simply too heating or too processed for pitta. In general, naturally occurring sweet
tastes are far more balancing than sugary sweets, so even the appropriate sweeteners should be
used in moderation.
Favor
Avoid
Barley Malt
Date Sugar
Fructose
Honey
Jaggary
Maple Syrup
Molasses
Rice Syrup
White Sugar
Sucanat
Turbinado
Spices
Most spices are heating by nature and therefore have the potential to aggravate pitta. The spices
to favor are only mildly heating, help to maintain a balanced digestive fire without provoking
pitta, and, in some cases, are actively cooling. In particular, the cooling qualities of cardamom,
cilantro, coriander, fennel and mint help to calm pittas heat. On occasion, these spices can be
used to make foods that would otherwise be too hot for pitta more tolerable. Cumin, saffron, and
turmeric, though heating, also offer some particularly valuable pitta pacifying properties.
Favor
Avoid
Basil (fresh)
Ajwan
Black Pepper (small amounts)
Allspice
Cardamom
Anise
Cinnamon (small amounts)
Basil (dry)
Bay Leaf
Caraway
Dill
Cayenne
Fennel
Cloves
Ginger (fresh)
Fenugreek
Mint
Garlic
Neem Leaves
Ginger (dry)
Orange Peel
Hing (Asafoetida)
Parsley
Mace
Peppermint
Marjoram
Saffron
Mustard Seeds
Spearmint
Nutmeg
Tarragon
Oregano
Turmeric
Paprika
Vanilla
Pippali
Wintergreen
Poppy Seeds
Rosemary
Sage
Salt
Savory
Thyme
Trikatu

Kapha is balanced by a diet of freshly cooked, whole foods that are light, dry, warming, well
spiced, and relatively easy to digest ideally served warm or hot. These foods calm kapha by
balancing mucous production, regulating moisture levels, maintaining adequate heat, and by
supporting proper digestion and elimination. Because kapha is so substantive in nature, an
appropriate diet is actually one of the most effective ways to reel it in. Kapha thrives on a fairly
minimalistic diet with smaller meals, little to no snacking, fewer sweets, an abundance of fresh
fruits and vegetables, a variety of legumes, little to no alcohol, and lighter fare all around. That
said, finding a diet that is appropriately satisfying is crucial to your success; so its extremely
important that you enjoy the foods that you do eat. What follows are some specific principles that
we hope will empower you in discovering a kapha pacifying diet that works for you.

Kapha is heavy, cool, oily, and smooth, so eating foods that neutralize these qualities foods that
are light, warm, dry, and rough can help to balance excess kapha. This section offers a closer
look at the qualities of various foods. An improved understanding of these qualities can guide
you in making specific dietary choices that will better support kapha.
Favor Light and Airy Over Dense and Heavy

Foods that embody the light quality are the antithesis to kaphas heaviness. Lightness can be
determined both by the sheer weight of a food and also by its density. Fruits and vegetables are
typically wonderfully light, so a diet that is built around a tremendous abundance of fresh fruits
and vegetables, preferably cooked, is a great start. A modest amount of raw fruit may be suitable,
and, in moderation, kapha is also balanced by salads and other raw vegetables when seasonally
appropriate (usually in the spring and summer months). Green or black teas are quite light,
especially when compared with coffee. In general, foods that are too heavy for kapha include
hard cheeses, puddings, nuts, cakes, pies, wheat, most flours, breads, pastas, red meat, and deep
fried foods, which are also excessively oily (see below). Eating too much in one sitting also leads
to excess heaviness, so its important not to overeat. A good rule of thumb is to fill the stomach
1/3 full of food, 1/3 full of liquid, and to leave 1/3 empty for optimal digestion. Very heavy
meals and highly processed foods also tend to aggravate kaphas heaviness and are best avoided.
Favor Warm Over Cool or Cold

The warm quality can be emphasized by eating foods that are warm in temperature or that have a
warming energetic and by using heating spices generously (most spices are naturally heating,
and almost all of them balance kapha). Cooked foods tend to offer a warmer energetic and are
typically easier to digest; so cooked food is preferable especially in the colder months. Kapha
does best to drink only room temperature, warm, or hot beverages and often benefits from
sipping on hot water throughout the day, or even warm water with a dab of raw honey in it
honey is both heating and detoxifying. On the other hand, it is best to avoid foods with a cooling
energetic, cold and frozen foods or drinks, carbonated drinks, and even leftovers that have been
kept in the refrigerator or freezer. The cold quality is inherently increased in these foods, even if
they are served hot. Consuming large quantities of raw fruits and vegetables can also be quite
cooling, so it is best to enjoy these foods in small quantities and only when seasonally
appropriate.
Favor Dry Over Moist or Oily

Kaphas oiliness is offset by exceptionally drying foods like beans, white potatoes, dried fruits,
rice cakes, popcorn, and an occasional glass of dry red or white wine. When cooking, it is
important to use an absolute minimum of oil and, when necessary, to substitute water for oil to
prevent sticking. Oily foods like avocado, coconut, olives, buttermilk, cheese, eggs, cows milk,
wheat, nuts and seeds should also be reduced or eliminated. Also, because kapha can and does
retain water easily, it is best not to overhydrate. Drink only the amount of fluid that your body
requires, according to your climate and activity level. In addition, avoid especially moist foods
like melons, summer squash, zucchini, and yogurt, as these can be kapha provoking.
Favor Rough Over Smooth
Theres a reason that fruits and vegetables are sometimes called roughage; their fibrous structure
gives them a very rough quality. This is why kapha responds so well to eating large quantities of
fresh fruits and vegetables. That said, these foods are often much easier to digest when cooked,
so be careful not to overdo raw foods and use the seasons as a guide for if and when raw is
appropriate at all. Some foods, like broccoli, cabbage, cauliflower, dark leafy greens, and many
beans are exceptionally rough and are therefore wonderful for countering kaphas smooth, oily
nature. Conversely, eating foods and preparations that are smooth in texture things like
bananas, rice pudding, hot cereal, milk, cheese, and the like can quickly aggravate kapha.

Kapha is pacified by the pungent, bitter, and astringent tastes and aggravated by the sweet, sour,
and salty tastes. Understanding these tastes allows us to better navigate a kapha pacifying diet
Emphasize
Pungent
most spices. In fact, most spices are tremendously kapha pacifying see our list of foods
to favor and avoid.
The pungent taste is light, hot, rough, and dry all beneficial for kapha. In essence, if you
like spicy or fiery hot, go for it. And even if you dont, favor a wide variety of milder
spices in your dishes things like cardamom, cloves, cinnamon, cumin, ginger, garlic,
paprika, and turmeric.
The pungent taste cleanses the mouth and clarifies the senses. It stimulates digestion,
liquefies secretions, clears the channels of the body, encourages sweating, and thins the
blood.
Bitter
The bitter taste predominates bitter greens (like kale, dandelion greens, collard greens,
etc.), and is also found in foods like bitter melon, Jerusalem artichokes, burdock root,
eggplant, and dark chocolate.
The bitter taste is rough, drying, light, and generally reducing all qualities that benefit
kapha, but it is also cooling, so its important to add some warming spices to bitter foods.
The bitter taste cleanses the pallet and improves the sense of taste. It tones the skin and
muscles, improves appetite, supports digestion, and helps to absorb moisture, lymph,
muscle fat, adipose tissue, and sweat.
Astringent
Legumes are classically astringent in taste adzuki beans, black-eyed peas, pinto beans,
soybeans, etc.
Some fruits, vegetables, grains, and baked goods are also astringent in taste things like
apples, cranberries, pomegranate, artichokes, broccoli, cauliflower, lettuce, rye, rice cakes
and crackers.
The astringent taste is dry, rough, somewhat light, and it reduces kapha. But like the bitter
taste, it is also cold, so its best to add warming herbs and spices to astringent foods. In
some cases (as with pomegranate), simply enjoying these foods in the warmer seasons
makes more sense.
Kapha benefits from the compressing, absorbing, nature of the astringent taste, which
also helps to tone bodily tissues and utilize fluids.
Minimize
Sweet
The sweet taste is cold, heavy, moist, oily and very aggravating to kapha.
Eliminate the intake of refined sugar and sugary sweet foods as much as possible.
In addition, reduce your reliance on naturally sweet foods like fruits, grains, root
vegetables, milk, ghee, yogurt, eggs, nuts, seeds, oils, and kapha-aggravating meats (see
our list of foods to favor and avoid).
Sweet foods tend to aggravate kaphas tendency toward heaviness, obesity, lethargy, and
excess sleep. They can also cause excessive mucus, aggravate colds and coughs, and
depress the appetite in an unhealthy way.
Sour
Minimize sour foods like vinegar, cheese, sour cream, green grapes, oranges, pineapple,
and grapefruit. An occasional squeeze of lemon or lime juice is the best way for kapha to
ingest the sour taste.
The moistening and oily qualities of the sour taste aggravate kapha.
The sour taste can increase thirst, create heaviness in the eyes, cause laxity in the body,
and aggravate water retention or swelling.
Salty
Much like the sour taste, it is salts moist and oily nature that aggravates kapha.
The salty taste can cause water retention, high blood pressure, intestinal inflammation,
ascites, grey hair, wrinkles, excess thirst, and it can impede the sense organs. Further, it
tends to spark a sharp desire for stronger flavors and can similarly trigger emotional
greed.
How to Eat
When it comes to pacifying kapha, how we eat can have a profound impact on our degree of
success. Kapha does well to stick to three square meals per day, and sometimes just two meals
are sufficient. Its also best to eat your meals at consistent times from one day to the next. You
can further kindle a sluggish digestive fire about 30 minutes before lunch and dinner by chewing
a slice of fresh ginger (about the size of a nickel) with a pinch of sea salt, a few drops of lime
juice, and about teaspoon honey. This helps to prepare the digestive system to receive food and
to process it effectively. During meals, it is very important to eat in a peaceful environment and
to give your full attention to the act of being nourished so that your body registers satisfaction.
This will help reduce overeating and emotional eating, which often plague kapha. Fast foods,
sweets and excessive amounts of bread and other comfort foods can be especially kapha
provoking. Nevertheless, it may be impossible to avoid all kapha-aggravating foods. In a pinch,
the detrimental potential of these foods can be minimized by making sure that they are served
warm, with the support of heating herbs, and taken in small quantities. Lastly, because kapha
digestion is generally sluggish and tends to sustain energy with or without food, periodic fasts or
cleanses can be very helpful. A short fruit or juice fast (think apple or pomegranate), or a longer
mono diet of kitchari can be very supportive.
Suggested Meals
Breakfast
Breakfast is often somewhat optional when kapha is elevated. Kapha benefits tremendously from
the unforced, overnight fast between dinner and breakfast. If the appetite has not returned upon
waking, its likely that a light breakfast of fresh fruit or tea will suffice. If breakfast does feel
important to you, consider:
A substantive serving of fresh fruit: stewed apples, a fruit salad, a fruit smoothie, or some
freshly juiced fruit.
Need something more? Hot cereals, like grits, millet, or hot barley cereal, are excellent
choices. You can even add a little dried fruit or a dab of honey to the mix, if you like.
Another option would be muesli with warm rice milk and a slice of rye toast.
Add herbal, green, or black tea to any of these breakfasts but be careful not to overdecorate them; a dab of honey and/or rice milk is likely enough.
Lunch
Ideally, lunch is the main meal of the day, meaning its the largest and the most nourishing. Build
your lunches around consuming lots of steamed and sauted vegetables, and compliment them
with beans, appropriate grains, non-yeasted breads, a suitable meat, or an occasional egg. Try
something like:
Lentil vegetable soup, corn bread, and a side of steamed kale. Include vegetables like
onions, garlic, broccoli, celery, carrots, green beans, or asparagus in the soup. Garnish the
kale with olive oil, lemon juice, and black pepper.
Whole chickpeas and sauted cabbage over quinoa. Saut cooked chickpeas with a bit of
ghee, a variety of spices, and some diced tomatoes. Cook the cabbage with a splash of
sunflower oil, cumin, coriander, a medley of other spices, and lemon juice (if necessary,
add water to prevent sticking). After cooking, add a dab of honey and salt to compliment
the other flavors.
Green chile soup (non-dairy) with black bean tacos. Include black beans, sauted onions
and bell peppers, shredded romaine lettuce, cilantro, salsa, and a squeeze of lime juice
and serve over steamed corn tortillas.
Dinner
Dinner is ideally significantly smaller and lighter than lunch. Soups and stews are often a
wonderful choice because they are warm and nourishing, even when light. A smaller serving of
lunch can often work, too. For some, especially when weight loss is indicated, its best to forego
dinner altogether in favor of a healthy breakfast and lunch, or to eat a more substantial breakfast
and make dinner the ultra-light meal of the day. Try:
Dal soup with sauted asparagus, and a small serving of basmati rice.
Split pea soup and rye toast.
Potato leek soup with a small salad and a stimulating dressing like tamari ginger.
Specific Kapha Pacifying Foods

Fruits
Fruits that pacify kapha will generally be somewhat astringent and only mildly sweet. Dried
fruits are acceptable, on occasion, but should only be enjoyed in small quantities because they
are so dense and concentrated. Fruits to avoid are those that are exceptionally sweet or sour (like
oranges or grapes), and any that are especially heavy, dense, or watery like bananas, coconut,
dates, melons, pineapple, or plums.
Favor
Avoid
Apples
Bananas
Applesauce
Cantaloupe
Apricots
Coconut
Berries
Dates
Cherries
Figs (fresh)
Cranberries
Grapes (green)
Figs (dry)
Grapefruit
Kiwi
Lemons
Melons
Limes
Oranges
Mango
Papaya
Peaches
Pears
Persimmons
Pomegranates
Prunes
Raisins
Raspberries
Strawberries
Pineapple
Plums
Rhubarb
Tamarin
Watermelon
Vegetables
Vegetables that pacify kapha will generally be pungent, bitter, and astringent. Most vegetables
include some combination of these tastes, so vegetables are an important centerpiece of any
effective kapha-balancing diet. Cooked vegetables are generally easier to digest than raw ones,
so its best to have raw veggies, salads, and kapha-aggravating vegetables in small quantities and
at mid-day, when digestive strength is at its peak. Raw vegetables are often more appropriate for
kapha in the spring and summer seasons. The only vegetables for kapha to reduce or avoid are
those that are particularly heavy, dense, oily, or watery like avocado, cucumber, olives, and the
other vegetables listed in the reduce or avoid column below.
Favor
Reduce or Avoid
Artichoke
Collard Greens
Okra
Avocado
Asparagus
Corn
Onions
Cucumber
Beet Greens
Daikon Radish
Peas
Olives
Beets
Dandelion
Greens
Peppers, Sweet
& Hot
Parsnips
Bell Peppers
Pumpkin
Eggplant
Potatoes, White
Bitter Melon
Garlic
Radishes
Broccoli
Green Beans
Rutabaga
Brussels
Sprouts
Horseradish
Spaghetti
Squash
Jerusalem
Artichokes
Squash,
Summer
Spinach
Kale
Sprouts
Sweet Potatoes
Kohlrabi
Squash, Winter
Tomatoes
(raw)
Cauliflower
Leafy Greens
Tomatoes
(cooked)
Zucchini
Celery
Leeks
Turnips
Chilies
Lettuce
Watercress
Cilantro
Mustard Greens
Wheat Grass
Burdock Root
Cabbage
Carrots
Grains
Grains that pacify kapha are light, dry, and rough. In general, grains tend to be staples in our
diets because they are somewhat heavy and nourishing. But when it comes to balancing kapha,
these qualities are best minimized, so reducing grain consumption overall can be a huge benefit.
Avoid grains that are exceptionally heavy, moist or dense (like wheat, flours, breads, cooked
oats, and pastas) as much as possible, and eat smaller quantities of appropriate grains. It often
works well to supplement meals with extra vegetables or legumes, which are nutritionally rich,
but also more balancing for kapha.
Favor
Avoid
Amaranth
Oats (cooked)
Barley
Pancakes
Buckwheat
Pasta
Cereal (unsweetened, cold, dry)
Corn
Couscous
Crackers
Durham Flour
Granola
Millet
Muesli
Rice (brown, white)
Rice Cakes
Wheat
Yeasted Bread
Oat Bran
Oats (dry)
Polenta
Quinoa
Rice (basmati, wild)
Rye
Seitan
Spelt
Tapioca
Wheat Bran
Legumes
Legumes are generally astringent, which is one of the tastes that balances kapha. Kapha can
enjoy a wide variety of legumes, but they should generally be well-cooked and well-spiced to
make them more digestible. Even well-cooked tofu, tempeh, and warm, spiced soy milk are
acceptable. The only beans that dont work for kapha are simply too heavy or oily to be
balancing.
Favor
Avoid
Adzuki Beans
Black Beans
Black-Eyed Peas
Lentils
Kidney Beans
Lima Beans
Miso
Mung Beans
Soy Beans
Mung Dal
Soy Cheese
Navy Beans
Soy Flour
Pinto Beans
Soy Powder
Split Peas
Soy Sauce
Soy Milk
Tofu (served cold)
Soy Meats
Urad Dal
Tempeh
Tofu (served hot)
Tur Dal
White Beans
Dairy
Dairy products are best minimized when trying to reduce kapha because they tend to be heavy,
unctuous, and can increase mucus production. As a rule, dairy milks should be taken at least one
hour before or after any other food. Ideally, milk is boiled and served hot with a pinch or
turmeric or ginger to make it more digestible and less congesting. Goats milk and goats milk
products are the best option for kapha because they are lighter, but are best in moderation.
Almond and rice milks are good substitutes.
Favor
Butter
Cheese
Cows Milk
Frozen Yogurt
Ice Cream
Sour Cream
Yogurt (store bought)
Buttermilk
Cottage Cheese (ideally from skim goats milk)
Ghee
Goats Cheese (unsalted, not aged)
Goats Milk (skim)
Avoid
Yogurt (fresh and diluted)
Nuts & Seeds

Nuts and seeds tend to be heavy, dense, and oily and are generally not terrifically balancing for
kapha. But there are a few types of nuts and seeds that are acceptable in small quantities. When
trying to balance kapha, nuts and seeds are best enjoyed only on occasion.
Favor
Avoid
Brazil Nuts
Charole Nuts
Cashews
Coconut
Filberts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachios
Sesame Seeds
Tahini
Walnuts
Chia Seeds
Flax Seeds
Popcorn (without salt or butter)
Pumpkin Seeds
Sunflower Seeds
Meat & Eggs

Kapha does best with animal foods that are light and relatively dry (like chicken or freshwater
fish), as opposed to those that are heavy, oily, or especially dense (such as beef, pork, or duck).
Eating less meat all around is generally beneficial. In fact, kapha can be easily pacified without
any animal foods, if your diet doesnt already include them.
Favor
Avoid
Chicken (white)
Beef
Eggs
Buffalo
Fish (freshwater)
Chicken (dark)
Rabbit
Duck
Shrimp
Fish (saltwater)
Lamb
Pork
Salmon
Sardines
Seafood
Tuna Fish
Turkey (dark)
Turkey (white)
Venison
Oils
Most oils are a bit heavy and, well, oily for kapha. However, in very small quantities, the oils in
the favor column are acceptable, if they are of good quality. Because toxins tend to concentrate
in fats, buying organic oils may be more important than buying organic fruits and vegetables.
When trying to balance kapha, you can minimize reliance on oil by sauting foods in water
instead of oil or by simply steaming them. For those occasions when a tad of oil is needed, the
best oils for kapha are corn oil, sunflower oil or ghee.
Favor
Avoid
Almond Oil
Avocado Oil
Corn Oil
Apricot Oil
Flax Seed Oil
Coconut Oil
Ghee
Olive Oil
Sunflower Oil
Primrose Oil
Safflower Oil
Sesame Oil
Soy Oil
Walnut Oil
Sweeteners
As the sweet taste is not particularly supportive to kapha, most sweeteners are better avoided.
Honey on the other hand which is dry, light, and heating is the one exception, when used in
small quantities. Honey also scrapes toxins and fat from the tissues, so it benefits kapha on
multiple levels. However, heating or cooking with honey creates toxins, so only raw and
unprocessed honey should be used. Foods and drinks that contain refined sugars or corn syrup
can be especially detrimental and should be avoided as much as possible.
Spices
Most spices are wonderful for kapha, so feel free to experiment with a wide variety of new and
exotic spices. Kapha is the only dosha that can usually handle fiery hot foods. Even if those dont
suit you, a variety of mild spices will help to strengthen the digestive fire and can improve
overall metabolism. In particular, the pungent and digestive qualities of onions, garlic, ginger,
black pepper, chili pepper, and cayenne pepper benefit kapha.
Favor
Ajwan
Allspice
Anise
Basil
Bay Leaf
Black Pepper
Caraway
Cardamom
Cayenne
Cinnamon
Cloves
Dill
Fennel
Avoid
Salt
Fenugreek
Garlic
Hing (Asafoetida)
Mace
Marjoram
Mint
Mustard Seeds
Neem Leaves
Nutmeg
Oregano
Paprika
Parsley
Peppermint
Pippali
Poppy Seeds
Rosemary
Saffron
Savory
Spearmint
Tarragon
Thyme
Trikatu
Turmeric
Vanilla
Wintergreen

Fruits
Fruits that pacify kapha will generally be somewhat astringent and only mildly sweet. Dried
fruits are acceptable, on occasion, but should only be enjoyed in small quantities because they
are so dense and concentrated. Fruits to avoid are those that are exceptionally sweet or sour (like
oranges or grapes), and any that are especially heavy, dense, or watery like bananas, coconut,
dates, melons, pineapple, or plums.
Favor
Avoid
Apples
Bananas
Applesauce
Cantaloupe
Apricots
Coconut
Berries
Dates
Cherries
Cranberries
Figs (dry)
Lemons
Limes
Grapes (green)
Grapefruit
Kiwi
Melons
Oranges
Papaya
Pineapple
Plums
Rhubarb
Tamarin
Watermelon
Peaches
Pears
Persimmons
Pomegranates
Figs (fresh)
Mango
Prunes
Raisins
Raspberries
Strawberries
Vegetables
Vegetables that pacify kapha will generally be pungent, bitter, and astringent. Most vegetables
include some combination of these tastes, so vegetables are an important centerpiece of any
effective kapha-balancing diet. Cooked vegetables are generally easier to digest than raw ones,
so its best to have raw veggies, salads, and kapha-aggravating vegetables in small quantities and
at mid-day, when digestive strength is at its peak. Raw vegetables are often more appropriate for
kapha in the spring and summer seasons. The only vegetables for kapha to reduce or avoid are
those that are particularly heavy, dense, oily, or watery like avocado, cucumber, olives, and the
other vegetables listed in the reduce or avoid column below.
Favor
Reduce or Avoid
Collard Greens
Okra
Artichoke
Corn
Onions
Asparagus
Daikon Radish
Peas
Beet Greens
Beets
Dandelion
Greens
Peppers, Sweet
& Hot
Bell Peppers
Eggplant
Bitter Melon
Garlic
Broccoli
Brussels
Sprouts
Burdock Root
Cabbage
Carrots
Avocado
Potatoes, White
Cucumber
Radishes
Olives
Rutabaga
Parsnips
Green Beans
Spaghetti
Squash
Pumpkin
Horseradish
Squash,
Summer
Jerusalem
Artichokes
Spinach
Sprouts
Sweet Potatoes
Kale
Kohlrabi
Squash, Winter
Tomatoes
(raw)
Cauliflower
Leafy Greens
Tomatoes
(cooked)
Zucchini
Celery
Leeks
Turnips
Chilies
Lettuce
Watercress
Cilantro
Mustard Greens
Wheat Grass
Grains
Grains that pacify kapha are light, dry, and rough. In general, grains tend to be staples in our
diets because they are somewhat heavy and nourishing. But when it comes to balancing kapha,
these qualities are best minimized, so reducing grain consumption overall can be a huge benefit.
Avoid grains that are exceptionally heavy, moist or dense (like wheat, flours, breads, cooked
oats, and pastas) as much as possible, and eat smaller quantities of appropriate grains. It often
works well to supplement meals with extra vegetables or legumes, which are nutritionally rich,
but also more balancing for kapha.
Favor
Avoid
Amaranth
Oats (cooked)
Barley
Pancakes
Buckwheat
Pasta
Cereal (unsweetened, cold, dry)
Rice (brown, white)
Corn
Rice Cakes
Couscous
Wheat
Crackers
Yeasted Bread
Durham Flour
Granola
Millet
Muesli
Oat Bran
Oats (dry)
Polenta
Quinoa
Rice (basmati, wild)
Rye
Seitan
Spelt
Tapioca
Wheat Bran
Legumes
Legumes are generally astringent, which is one of the tastes that balances kapha. Kapha can
enjoy a wide variety of legumes, but they should generally be well-cooked and well-spiced to
make them more digestible. Even well-cooked tofu, tempeh, and warm, spiced soy milk are
acceptable. The only beans that dont work for kapha are simply too heavy or oily to be
balancing.
Favor
Avoid
Adzuki Beans
Kidney Beans
Black Beans
Miso
Black-Eyed Peas
Soy Beans
Soy Cheese
Lentils
Soy Flour
Lima Beans
Soy Powder
Mung Beans
Soy Sauce
Mung Dal
Tofu (served cold)
Navy Beans
Urad Dal
Pinto Beans
Split Peas
Soy Milk
Soy Meats
Tempeh
Tofu (served hot)
Tur Dal
White Beans
Dairy
Dairy products are best minimized when trying to reduce kapha because they tend to be heavy,
unctuous, and can increase mucus production. As a rule, dairy milks should be taken at least one
hour before or after any other food. Ideally, milk is boiled and served hot with a pinch or
turmeric or ginger to make it more digestible and less congesting. Goats milk and goats milk
products are the best option for kapha because they are lighter, but are best in moderation.
Almond and rice milks are good substitutes.
Favor
Avoid
Buttermilk
Butter
Cottage Cheese (ideally from skim goats milk)
Cheese
Ghee
Cows Milk
Goats Cheese (unsalted, not aged)
Frozen Yogurt
Goats Milk (skim)
Ice Cream
Yogurt (fresh and diluted)
Sour Cream
Yogurt (store bought)
Nuts & Seeds

Nuts and seeds tend to be heavy, dense, and oily and are generally not terrifically balancing for
kapha. But there are a few types of nuts and seeds that are acceptable in small quantities. When
trying to balance kapha, nuts and seeds are best enjoyed only on occasion.
Favor
Charole Nuts
Avoid
Brazil Nuts
Cashews
Coconut
Filberts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachios
Sesame Seeds
Tahini
Walnuts
Chia Seeds
Flax Seeds
Popcorn (without salt or butter)
Pumpkin Seeds
Sunflower Seeds
Meat & Eggs

Kapha does best with animal foods that are light and relatively dry (like chicken or freshwater
fish), as opposed to those that are heavy, oily, or especially dense (such as beef, pork, or duck).
Eating less meat all around is generally beneficial. In fact, kapha can be easily pacified without
any animal foods, if your diet doesnt already include them.
Favor
Chicken (white)
Eggs
Fish (freshwater)
Rabbit
Avoid
Beef
Buffalo
Chicken (dark)
Duck
Fish (saltwater)
Lamb
Pork
Salmon
Sardines
Seafood
Tuna Fish
Turkey (dark)
Shrimp
Turkey (white)
Venison
Oils
Most oils are a bit heavy and, well, oily for kapha. However, in very small quantities, the oils in
the favor column are acceptable, if they are of good quality. Because toxins tend to concentrate
in fats, buying organic oils may be more important than buying organic fruits and vegetables.
When trying to balance kapha, you can minimize reliance on oil by sauting foods in water
instead of oil or by simply steaming them. For those occasions when a tad of oil is needed, the
best oils for kapha are corn oil, sunflower oil or ghee.
Favor
Avoid
Avocado Oil
Apricot Oil
Almond Oil
Coconut Oil
Corn Oil
Olive Oil
Flax Seed Oil
Primrose Oil
Ghee
Safflower Oil
Sunflower Oil
Sesame Oil
Soy Oil
Walnut Oil
Sweeteners
As the sweet taste is not particularly supportive to kapha, most sweeteners are better avoided.
Honey on the other hand which is dry, light, and heating is the one exception, when used in
small quantities. Honey also scrapes toxins and fat from the tissues, so it benefits kapha on
multiple levels. However, heating or cooking with honey creates toxins, so only raw and
unprocessed honey should be used. Foods and drinks that contain refined sugars or corn syrup
can be especially detrimental and should be avoided as much as possible.
Favor
Avoid
Artificial Sweeteners
Honey (raw and unprocessed)
Barley Malt
Date Sugar
Fructose
Honey (cooked, heated or processed)
Jaggary
Maple Syrup
Molasses
Rice Syrup
Sucanat
Turbinado
White Sugar
Spices
Most spices are wonderful for kapha, so feel free to experiment with a wide variety of new and
exotic spices. Kapha is the only dosha that can usually handle fiery hot foods. Even if those dont
suit you, a variety of mild spices will help to strengthen the digestive fire and can improve
overall metabolism. In particular, the pungent and digestive qualities of onions, garlic, ginger,
black pepper, chili pepper, and cayenne pepper benefit kapha.
Favor
Ajwan
Allspice
Anise
Basil
Bay Leaf
Black Pepper
Caraway
Avoid
Salt
Cardamom
Cayenne
Cinnamon
Cloves
Dill
Fennel
Fenugreek
Garlic
Hing (Asafoetida)
Mace
Marjoram
Mint
Mustard Seeds
Neem Leaves
Nutmeg
Oregano
Paprika
Parsley
Peppermint
Pippali
Poppy Seeds
Rosemary
Saffron
Savory
Spearmint
Tarragon
Thyme
Trikatu
Turmeric
Vanilla
Wintergreen
Six Tastes
The Fundamentals of Taste
According to Ayurveda, it is incredibly important to taste our foods, our herbs our lives. Rasa,
the Sanskrit word for taste, has a number of potent meanings, among them: experience,
enthusiasm, juice, plasma (as in rasa dhatu), and essence. These diverse meanings only hint at
the significance of taste within the Ayurvedic tradition. Rasa is, in a very real way, the essence of
life and quite literally affects every aspect of our being from structure and physiology, straight
through to our overall state of mind and consciousness. Ayurveda sees rasa, or taste, as a
tremendously powerful therapeutic tool that determines not only how we experience our food,
but ultimately, the overall flavor of our existence. Taste is assigned a much deeper significance in
Ayurveda than we are accustomed to in the West; it is considered critically important in

determining the effect that various foods, spices, therapeutic herbs, and experiences will have on
our state of balance body, mind, and spirit.
Ayurveda recognizes six tastes, each of which has a vital role to play in our physiology, health,
and wellbeing. The sweet, sour, salty, pungent, bitter, and astringent tastes combine in countless
ways to create the incredible diversity of flavors we encounter throughout our lives. Even the
same substance can taste differently, depending on where it is grown or raised, when it is
harvested, whether it is stored or preserved, if and how it is cooked or processed, and how fresh
or how old it is. Thus, taste can tell us a great deal, not only about what were ingesting, but also
about the physical and energetic qualities were taking in as a result.
In many ways, taste is a living representation of experience: that of the substances we take in,
and our own, as we taste them. Ayurveda teaches us to fully acknowledge, appreciate even
relish the variety of flavors we encounter throughout each day. Only then can we truly harness
tastes potential to affect positive change in our minds and bodies. Tending to the experience of
taste also helps us to better understand the six tastes, to cultivate a deeper relationship with each
of them, and to begin to adapt our habits according to what we learn.
Breaking Down The Experience of Taste

One of the foundational teachings of the Ayurvedic tradition is that everything in the universe is
composed of five elements earth, water, fire, air, and ether (space). The tastes are no different;
each of them contains all five elements. That said, each taste is predominantly composed of two
elements.
The 6 Tastes and Their Predominant Elements

Sweet (Madhura)
Sour (Amla)
Salty (Lavana)
Pungent (Katu)
Bitter (Tikta)
Astringent (Kashaya)
Earth & Water

Earth & Fire
Water & Fire
Fire & Air
Air & Ether
Air & Earth
From these elementary beginnings, the experience of taste initiates a complex cascade of
influences that touches every aspect of the mind-body organism. For each substance, that mosaic
includes its:
Rasa, or taste (a single taste or a combination of different tastes)
Aggravating or pacifying effect on each of the doshas (vata, pitta, kapha)
Virya, or temperature (whether the substance is heating or cooling in nature)
Vipaka, or post-digestive effect (affects the excreta and nourishes individual cells)
Prabhava, or an unpredictable action unique to a particular substance (i.e. ghee is cooling

and yet it kindles the digestive fire)
Gunas, or associated qualities
Affinity for particular organs or tissues
Direction of movement within the body
Emotional influence
The combination of all of these factors can affect a wide range of responses in different
individuals. While each substance is certainly unique, each of the six tastes tends to exert a
somewhat predictable influence on our physiology. If you are interested in the specifics of each
taste (energetics, mental and emotional attributes, benefits, potential consequences of overuse,
examples, etc.), youll find that information here:
The Sweet Taste

The Sour Taste
The Salty Taste
The Pungent Taste
The Bitter Taste
The Astringent Taste
If youd like to understand the particular impact that the different tastes have on each of the three
doshas, these resources more specifically highlight those relationships:
Vata and the Six Tastes

Pitta and the Six Tastes
Kapha and the Six Tastes
The Six Tastes & You

As with most things in Ayurveda, the combination of tastes thats right for you depends a lot on,
well you your constitution, your imbalances, your age, your environment. In other words,
while each of the tastes is necessary for all of us, the specifics are determined by the context of
each individual, and may change over time. A balanced diet will include an appropriate quantity
of each of the six tastes, according to ones constitution (prakriti), current state (vikriti), and
season.
If you dont know your constitution, you can take our Prakriti Test here. If you have not recently
assessed your current state of balance, you can take our Vikriti Test here. Or, to gain an
appreciation for how the seasons may affect your needs throughout the year, you can explore
these seasonal guides:
Autumn Seasonal Guide

Winter Seasonal Guide
Spring Seasonal Guide
Summer Seasonal Guide
It doesnt matter whether this exploration of taste is a new endeavor for you, or one youre
refining with time and experience. The fact is that taste, rasa, is an inherently potent means of
fine tuning the flavor of your life whether through diet, lifestyle, relationships, or through the
types of experiences you pursue. Evolving a deepened relationship with taste can shed light on
your unique strengths, vulnerabilities, and needs. At the same time, youll be implementing a
powerful tool in support of your path toward perfect health. May your life taste rich and
rewarding in every way.
Sweet Taste
The sweet taste, as a naturally appealing element of our diets, requires little explanation. It is the
flavor of sugars such as glucose, sucrose, fructose, maltose, and lactose and can be found in
many carbohydrates, fats and proteins.1 But the sweet taste is often more subtle than we might
initially imagine. For instance, rice and milk are predominantly sweet.
The Sweet Taste At A Glance

Balances:
Aggravates:
Primary Elements:
Virya (temperature):
Vipaka (post-digestive
effect):
Gunas (associated
qualities):
Associated Positive
Emotions:
Emotions of Excess:
Location on the
Tongue:
Affinity for Organs:
Most Affected Tissues:
Direction of
Movement:
Additional Actions:
vata and pitta

kapha
earth and water
cooling
sweet
heavy, cold, oily, soft, relatively difficult to digest, grounding,
building, nourishing
love, sharing, compassion, joy, happiness, bliss the most
sattvic of flavors
attachment, greed, possessiveness
front tip
thyroid, upper lungs
all 7 tissues (dhatus)
descending, stabilizing (activates apana vayu)
moistening, laxative, diuretic, demulcent, emollient,
antispasmodic, expectorant, anti-inflammatory
Dr. Vasant Lad2
Examples Substances that Illustrate the Sweet Taste

Fruits
Vegetables
Grains
Legumes
Nuts & Seeds
Dairy & Eggs
Meat
Sweeteners
Spices &
Flavorings
bananas, cantaloupe, dates, figs, mangos, melons, prunes

beets, carrots (cooked), cucumber, olives, sweet potatoes
corn, rice, wheat
garbanzo beans, lentils (red), mung beans, navy beans, tofu, urad dal
almonds, cashews, coconut, pumpkin seeds
ghee, milk, eggs
beef, buffalo, pork, salmon
all
basil, bay leaf, caraway, cardamom, cinnamon, coriander, fennel,
mint, nutmeg, saffron, tarragon, vanilla
Benefits
The sweet taste benefits the mucus membranes throughout the body, including those lining the
mouth, the lungs, the GI tract, the urinary tract, and the reproductive system.1 This taste is
strengthening, nutritive, energizing, tonic, and soothing to the mind.1 In fact, the sweet taste is
often used to enhance clarity and awareness in spiritual realms.1 It also relieves thirst, soothes
burning sensations, and has a sustained cooling effect on the body.2 The sweet taste benefits the
skin, hair, and complexion, hastens the repair of wounds, is pleasing to the senses, and lends
melodious qualities to the voice.2 It also enhances the integrity of the immune system, improves
longevity, and ultimately, increases ojas.2
In Excess
It is tempting to over-indulge in the sweet taste because it is so pleasant and, in fact, addictive.
However, when overused, the sweet taste can smoother the digestive fire, diminish the appetite,
increase mucus, promote congestion, colds and coughs, or cause ama (toxins), fever, breathing
problems, dampness, swollen lymph glands, tumors, edema, flaccidity, heaviness, laziness,
excessive desire for sleep, worms, fungal infections, excess Candida albicans, obesity, and
diabetes.1, 2 Excessive sweet taste can also contribute to unhealthy cravings and greed.2
Contraindications
The sweet taste can exacerbate the situation if there is excess fat, excess kapha, or a high level of
ama (toxicity) in the system.1
Exceptions
While mung beans, barley, and honey taste predominantly sweet, they do not tend to increase
kapha and are actually thought to help balance excess moisture.1
Sour Taste
The sour taste tends to be fairly familiar to us. It is primarily the result of acids such as citric
acid, lactic acid, malic acid, oxalic acid, and ascorbic acid in our foods. We often pucker when
we encounter the sour taste and it immediately moistens the mouth and increases the flow of
saliva.
The Sour Taste At A Glance

Balances:
Aggravates:
Primary Elements:
Vipaka (postdigestive effect):
vata
pitta and kapha
earth and fire
heating
sour
Gunas (associated
qualities):
Associated Positive
Emotions:
Emotions of Excess:
Location on the
Tongue:
Most Affected
Tissues:
Direction of
Movement:
Additional Actions:
Dr. Vasant Lad2
liquid, light, oily, hot

appreciation, understanding, discrimination, comprehension
criticism, jealousy, rejection, hate, agitation, selfishness,
hyperactivity
front edges, along the tapered curve
lungs
all tissues (dhatus), except reproductive
downward moving (activates apana vayu)
moistens, promotes bulk, holds fluid in the tissues, demulcent,
laxative, cholagogue (promotes the healthy flow of bile)
Examples Substances that Illustrate the Sour Taste

Fruits
Vegetables
Grains
Dairy & Eggs
Other
Spices & Flavorings
grapefruit, lemon, lime, raisins, tamarind

pickles, tomatoes
dough breads
butter, cheese, sour cream, yogurt
alcohol, vinegar, most fermented foods
lemon juice, lime juice, garlic, savory
Benefits
The sour taste is digestive, so it fuels the appetite, increases salivary secretions, enhances the
secretion of digestive enzymes, and stimulates metabolism overall.1 It also expels excess vata,
moves stagnation in the liver, encourages the flow of bile, and promotes proper liver function.2
The sour taste awakens the mind and helps to coalesce scattered energy. It is anti-flatulent,
antispasmodic, energizing, refreshing, satisfying, nourishing to the heart, and can clear dryness.1,
2
Sour fruits are usually high in vitamin C and are considered to be antioxidant, rejuvenating, and
tonic herbs.2
In Excess
If overused, the sour taste can lead to sensitivity in the teeth, ears, and eyes.1 It can dry out
mucus membranes, draw the tissues inwards, disturb the blood, destroy semen, and cause
congestion, rash, dermatitis, acne, eczema, psoriasis, itching, excessive thirst, hyperacidity,
heartburn, ulcers, and even ulcerative colitis.1, 2 It can also lead to thirst, dizziness, fever,
diarrhea, anemia, edema, or wet coughs and dampness in the lungs.1
Contraindications
The sour taste can exacerbate the situation if there is itching, excess heat, excess congestion, or if
there too much pitta in the blood (rakta dhatu).2 It is best avoided in hot and damp conditions or
with skin conditions of any kind.2
Exceptions
Amalaki, pomegranate, and limes do not aggravate pitta because they are cooling and tend to
reduce heat and inflammation.2
Salty Taste
The salty taste is almost singularly derived from salt and is readily identified in our diets.
The Salty Taste At A Glance

Balances:
Aggravates:
Primary Elements:
effect):
Gunas (associated
qualities):
Associated Positive
Emotions:
Emotions of Excess:
Location on the Tongue:
Most Affected Tissues:
Direction of Movement:
Additional Actions:
vata
pitta and kapha
water and fire
heating (though the mildest of the heating tastes)
sweet
heavy, oily, hot
courage, confidence, enthusiasm, interest
temptation, addiction, attachment, greed, possessiveness,
irritability
rear edges of the tongue
kidneys
plasma, blood, muscle, fat, and nervous tissue
Downward (activates apana vayu)
anti-spasmodic, appetizer, expectorant, anti-flatulent,
moistening, laxative
Dr. Vasant Lad2
Examples Substances that Illustrate the Salty Taste

Vegetables
Dairy
Meat & Fish
Spices & Flavorings
celery, seaweed
cottage cheese
tuna
table salt, sea salt, rock salt, gamasio, soy sauce, tamari
Benefits
The salty taste increases salivation, and supports digestion, absorption, assimilation, and
elimination.1 It promotes growth, supports muscle strength, moistens the body, and helps to
maintain the water electrolyte balance.1 It is also energizing, nutritive, demulcent, grounding,
soothing to the nervous system, and because it softens masses helps to guard against tumors.
The salty taste nourishes the plasma (rasa dhatu), clears the channels of the body, prevents
stiffness, and enhances the spirit.1 As an enhancing agent, it helps to combat dullness, depression
and a lack of creativity in our lives.1
In Excess
A little bit of salt enhances the flavor of other foods, but being as intense (and addictive) as it is,
salt can also easily overshadow other flavors entirely, so it is important to strike a balance by
using salt in small quantities. If overused, the salty taste can disturb all of the doshas. It tends to
cause sodium and/or water retention, which can lead to thick and viscous blood, thickening and
narrowing of the blood vessels, excess thirst, swelling, edema, or high blood pressure.1 Excess
salt also aggravates skin conditions, hinders sensory perception, and may cause burning
sensations, fainting, wrinkles, grey hair, baldness, ulcers, intestinal inflammation, bleeding
disorders, hyperacidity, vomiting, and infertility.1, 2
Contraindications
The salty taste can exacerbate the situation in the case of hypertension, high pitta, ulcers, or if
there are imbalances in the blood.
Exceptions
Natural Mineral Salt, or rock salt is cooling rather than heating and is far more balancing for pitta
than other forms of salt. Its mildness and diverse mineral content helps to minimize the potential
hazards of excess salt.2 This type of salt is very highly regarded in the Ayurvedic tradition, and is
considered a superior salt. When used externally, all types of salt help to draw moisture and
toxins out of the body and can help to reduce swelling and inflammation, or help to heal
wounds.2
Pungent Taste
The pungent taste is one of dry heat and can be found in spicy foods and many herbs and spices.
It is usually created by the presence of aromatic volatile oils, resins, and mustard glycosides that
stimulate the tissues and nerve endings of the mouth with a sensation of heat.1
The Pungent Taste At A Glance

Balances:
kapha
Aggravates:
pitta and vata
Primary Elements:
fire and air
Virya (temperature): heating (the hottest of the heating tastes)
pungent
effect):
Gunas (associated
hot, dry, light, sharp (penetrating), aromatic
qualities):
Associated Positive enthusiasm, excitement, curiosity, clarity, vitality, vigor,
Emotions:
concentration, and expansiveness
Emotions of Excess: irritability, aggressiveness, anger, rage, competitiveness, envy
Location on the
Tongue:
Most Affected
Tissues:
Direction of
Movement:
Additional Actions:
central region of the tongue

stomach, heart
blood and reproductive tissues
upward, lightening (activates udana vayu)
blood-thinning, antispasmodic, antiparasitic, anthelminitic
(deworming), carminative, diaphoretic, vasodilator
Dr. Vasant Lad2
Examples Substances that Illustrate the Pungent Taste

Vegetables
Grains
Nuts &
chilies, garlic, leeks, onions, kohlrabi, mustard greens, radishes, turnips,

raw spinach
buckwheat, spelt
mustard seeds
Seeds
Spices
most spices, especially black pepper, cardamom, cayenne, cloves, ginger,

hing, mustard seeds, and paprika
Benefits
The pungent taste warms the body, cleanses the mouth, clarifies the sense organs, enhances other
flavors, kindles the digestive fire, and improves digestion, absorption, and elimination.2 The
pungent taste is critically important to balancing excess kapha because it is able to heat, dry and
eliminate kapha from the body, eliminating ama and mucus, claring the sinuses, breaking up
clots, and supporting the elimination of excess fat.2 The pungent taste is stimulating,
invigorating, penetrating, and it effectively clears moisture, stagnation, and congestion.1 It also
increases circulation, encourages sweating, eliminates itching, clears toxins, cleanses the blood
and the muscles, reduces cholesterol, opens the internal channels, and clears blockages.2
In Excess
While the warming nature of the pungent taste is initially good for vata, its longer term effects
are extremely drying and therefore generally aggravating to vata and can lead to giddiness,
tremors, insomnia, and muscle pain.2 Excess pungent taste can kill sperm and ova and can lead to
sexual debility in both men and women.2 It can also cause burning, choking, dizziness, fainting,
hiccups, skin conditions, bleeding, inflammation, excess thirst, fatigue, nausea, heartburn, peptic
ulcers, diarrhea, constipation, and colitis.1, 2 Excesses in the pungent taste can also be
carcinogenic and can cause mental confusion, malaise, depression, emaciation, and debility.2
Contraindications
The pungent taste can exacerbate the situation if there is excess heat, excess acidity, or a
deficiency in the reproductive system (shukra dhatu).1
Exceptions
Though predominantly pungent in taste, ginger and cooked garlic do not tend to aggravate vata;
in fact, they support vata because they improve digestion and help to eliminate intestinal gas.1
Similarly, cloves, coriander, cumin, and fennel though pungent tasting herbs do not tend to
aggravate pitta when used in moderation.1
Bitter Taste
The bitter taste is quite familiar. More often than not, it is a flavor that is actively avoided,
although some people truly enjoy it. However you feel about it, when used appropriately, the
bitter taste has innumerable therapeutic benefits.
The Bitter Taste At A Glance

Balances:
pitta and kapha
Aggravates:
vata
Primary
air and ether
Elements:
Virya
cooling (the coldest of the cooling tastes)
(temperature):
Vipaka (postpungent
digestive effect):
Gunas (associated
cold, light, dry
qualities):
Associated
clarity, introspection, self-awareness, healthy detachment from
Positive
worldly things
Emotions:
Emotions of
cynicism, rejection, boredom, isolation, separation, loneliness
Excess:
Location on the middle edges on the left and right sides (and a small band across the
Tongue:
middle of the tongue, connecting these edges)
Affinity for
pancreas, liver, spleen
Organs:
Most Affected
plasma, blood, fat, nervous, and reproductive tissues
Tissues:
Direction of
downward, descending (activates apana vayu)
Movement:
stimulates the nervous system, reduces fat, reduces bone marrow,
inhibits sexual energy, is antipyretic (reduces fever), antiAdditional
inflammatory, antibacterial, antiviral, cholagogue (promotes healthy
Actions:
flow of bile), laxative, anthelmintic (deworming), alterative, and
diruretic
Dr. Vasant Lad2
Examples Substances the Illustrate the Bitter Taste

Vegetables
Other
Spices
bitter melon, burdock root, leafy greens (like kale, collards, dandelion
greens or yellow dock), eggplant, jerusalem artichokes
sesame seeds, sesame oil, coffee, dark chocolate
cumin, dill, fenugreek, saffron, turmeric
Benefits
The bitter taste is deeply cleansing to the body because it scrapes fat and toxins.2 It improves all
other tastes, alleviates thirst, stimulates a healthy appetite, kills germs, and clears parasites from
the GI tract.2 It serves to clear heat, dry ama, clear congestion, purify the blood, cleanse and
support the liver, while draining excess moisture from the body.2, 1 It can reduce fainting
tendencies and also benefits the skin, relieving burning, itching and swelling.2 It also tones the
muscles and skin, relieves intestinal gas, promotes peristalsis, and serves as a digestive tonic
kindling the digestive fire with its dry, light qualities.2 The bitter taste even enhances the release
of digestive secretions and digestive enzymes.1
In Excess
If overused, the bitter taste can induce nausea, weaken the kidneys and the lungs (due to the
extreme drying quality), deplete the tissues, and cause dry mouth, debility, bone loss,
osteoporosis, and reduced sperm production.2 It can also cause emaciation, excess coldness,
extreme dryness, constipation, malaise, confusion, giddiness (as in being spaced out),
disorientation, dizziness or loss of consciousness.2 Too much bitter taste also has the capacity to
dry out ojas.1
Contraindications
The bitter taste can exacerbate the situation if there is elevated vata in the system, excess cold
quality, extreme dryness or roughness, emaciation, or a serious deficiency of any kind. Bitter
taste should also be minimized during pregnancy.
Exceptions
While a bitter herb, guduchi has a sweet post-digestive effect and is therefore both a tonic and an
aphrodisiac.1
Emotions of
Excess:
Location on the
Tongue:
Affinity for
Organs:
Most Affected
Tissues:
Direction of
Movement:
Additional
Actions:
fear, anxiety, nervousness, depression, fixation, rigidity,

resentment, harshness
central region at the back of the tongue
colon
plasma, blood, muscle, and reproductive tissues
draws inward
tones tissues, reduces sweating, cools excess heat, antiinflammatory, hemostatic (stops bleeding), astringent,
vasoconstrictor
Dr. Vasant Lad2
Examples Substances that Illustrate the Astringent Taste

Fruits
apples, bananas (green), cranberries, pomegranate

alfalfa sprouts, avocado, broccoli, brussels sprouts, cabbage, carrots
Vegetables
(raw), cauliflower, green beans, lettuce, peas, potatoes, most raw
vegetables
Grains
pasta (wheat), rye
Legumes
most beans are astringent
Nuts & Seeds popcorn
Meat
chicken (light meat), venison
Spices &
basil, bay leaf, caraway, coriander, dill, fennel, marjoram, nutmeg,
Flavorings
oregano, parsley, poppy seeds, rosemary, saffron, turmeric, vanilla
Benefits
The astringent taste absorbs excess moisture, stops leakage of fluid, inhibits bleeding by
promoting clotting, cleanses the mucus membranes, decongests, scrapes fat, improves
absorption, and helps to bind the stool.2 Its tendency to draw inward helps to compress and hold
the tissues together, which promotes bodily cohesiveness.1 This same quality makes the
astringent taste a very effective tool in combating excess bleeding, sweat, diarrhea, leucorrhea,
etc.1 Similarly, its binding effect lends tone to loose and flaccid tissues and can correct sinking
imbalances such as prolapse.1 The astringent taste also helps to heal wounds, and averts coughs.2
In Excess
If overused, the astringent taste can create dry mouth, difficulty speaking, choking, spasms,
griping sensations in the intestines, gas, bloating, distention, and constipation. It can cause
emaciation, convulsions, Bells palsy, and stroke paralysis.2 Excess astringent taste can also
smother the digestive fire, cause thirst, stiffness, coagulation and clotting in the blood, stagnation
in circulation, cardiac spasms, insomnia, emotional stagnation, malaise, and depression.2 Further,
it can reduce libido and lower sperm counts.2
Contraindications
The astringent taste can exacerbate the situation if there is elevated vata in the system,
constipation, or blockages of any kind in the body.
Exceptions
Haritaki, though very astringent, is heating and has a sweet post-digestive effect. It supports
healthy bowel movement and is an important tonic for vata.
Vata and the Six Tastes
Vata is primarily composed of the air and ether elements, which make vata light, cold, dry,
rough, mobile, subtle, and clear. Because of these characteristics, vata is balanced by the sweet,
sour and salty tastes and aggravated by the pungent, bitter and astringent tastes.
Below, youll find a deeper understanding of how each taste specifically affects vata, as well as
the impact that different flavors of experience can have on vata.
The Sweet taste balances vata because:
it is primarily composed of the earth and water elements and is heavy, oily, moistening,
soft, grounding, nourishing, and building.
it has a mild laxative effect and can help to counter vatas tendency toward constipation.
its antispasmodic nature helps to calm twitches, tremors, and other neuromuscular vata
imbalances.
it nourishes all of the tissues in the body, and is both replenishing and rejuvenating.
it activates downward moving energy in the body, which grounds and stabilizes vata.
it has an affinity for the mucus membranes and can help to fend off the dry, harsh effects
of vata on these tissues.
The sweet taste should be minimized when there is excess mucus, excess heaviness, excess fat,
and excess sleep imbalances that are not typically associated with vata, but that can still be
present in people with vata constitutions or imbalances.
The Sour taste balances vata because:
it is primarily composed of the earth and fire elements, which make it liquid, oily,
moistening, and hot.
it has an affinity for most tissues in the body and helps to build bulk.
it is digestive and supports the appetite, overall metabolism, proper elimination, and also
specifically helps to eliminate gas.
it has a unique capacity to clear dryness and to expel excess vata.
it promotes appreciation, understanding, discrimination, and comprehension mental

attributes that support vata.
it awakens the mind and helps to coalesce scattered energy.
its downward moving energy grounds vata.
The sour taste should be minimized in cases of congestion, excess heat, itching, skin conditions,
and imbalances in the blood. While these discomforts are not typically associated with vata, they
can still be present in people with vata constitutions or imbalances. The sour taste is also best
minimized when the weather is extremely hot and damp.
The Salty taste balances vata because:
it is primarily composed of the water and fire elements, which make it heavy, oily,
moistening and warm.
it supports appetite, digestion, absorption, assimilation, elimination, and is anti-flatulent

as well.
it is nourishing and promotes growth, muscle strength, and flexibility.
it helps to cultivate courage and confidence and can therefore counter vatas tendency
toward fear.
it is antispasmodic and has an affinity for the nervous system, where many vata
imbalances play out.
it moistens the body and helps to maintain the water electrolyte balance, which is easily
disrupted by excess vata.
its downward moving energy grounds and stabilizes vata.
The salty taste should be minimized in cases of water retention, ulcers, hypertension, aggravated
blood, or excess pitta imbalances that may not be associated with vata, but that can still be
present in people with vata constitutions or imbalances.
The Pungent taste aggravates vata because:
it is primarily composed of the fire and air elements, which make it hot, dry, light, and
sharp.
it is extremely drying.
it is exceptionally stimulating and can cause tremors, insomnia, and muscle pain.
it can deplete the reproductive tissues.
it can exacerbate vata imbalances such as mental confusion, dizziness, fainting, excess
thirst, malaise, fatigue, emaciation, and constipation.
it can amplify vatas high level of excitement, clarity, and expansiveness, which can
cause exhaustion, burn out, flightiness, or giddiness.
its upward moving and lightening energy tends to destabilize vata.
The Bitter taste aggravates vata because:
it is primarily composed of the air and ether elements (the same elements that
predominate vata) and it is very cold, light, and dry.
it amplifies vatas tendency toward extreme cold.
it dries the tissues and drains moisture from the body.
it tends to be scraping and depleting.
it can exacerbate vata conditions like dry mouth, emaciation, weakness, constipation,
bone loss, sexual debility, and depleted ojas.
it can trigger confusion, dizziness, giddiness, and malaise.
it can exacerbate vatas tendency toward feelings of boredom, separation, isolation and
loneliness.
The Astringent taste aggravates vata because:
it is primarily composed of the air and earth elements
it is dry, cold, and heavy (making it especially taxing for vatas delicate digestion)
it has a specific affinity for the colon the seat of vata and its qualities are inherently
vata provoking.
it tends to be scraping and depleting.
it can exacerbate vata conditions like gas, bloating, constipation, dry mouth, difficulty
speaking, stiffness, spasms, emaciation, insomnia, and sexual debility.
it can trigger physical and emotional constriction, and lead to stagnation.
it can exacerbate vatas tendency to feel scattered and disorganized or even fearful,
anxious, and nervous.
Vata and the Flavor of Experience
Its no coincidence that we use some of the six tastes to very directly describe emotional
experiences or tendencies. We associate compassion, kindness, and a caring nature with being
sweet. We have a mutual understanding of what a salty individuals personality might look like,
and most of us can picture someone who has grown exceptionally bitter over the years. Because
vata itself is subtle, it tends to respond very well when we make positive adjustments to the
energies that surround us. When it comes to balancing vata, there are several important take
away messages regarding the flavor of your life, relationships, and experiences.
In general, relationships and experiences that are infused with sweetness are deeply
pacifying for vata. Perhaps its an indulgent massage, taking some time to be totally
present with a sweet baby or a loved one, a romantic evening with your partner, a
nourishing chat with a close friend, or a loving self-care practice that you do regularly.
There are many ways to do it, but intentionally seeking out a little extra sweetness in our
daily experience can support vata on a very deep level.
Vata types are often drawn to friends and loved ones who are the salt of the earth
people who are solidly grounded, consistent, reliable, and stable. These qualities serve to
counterbalance vatas mobile, subtle, and clear qualities.
Vata may also benefit from being around a salty character who exudes courage,
confidence, or sustained enthusiasm because these qualities counter vatas tendency
toward anxiety, fear, and boredom. If you dont have friend or relative who embodies
these characteristics, simply focusing on cultivating courage in yourself can be very
helpful.
On the other hand, dry humor, dry experiences, and bitterness in general will tend to
aggravate vata. These would include any elements of your life that leave you feeling
isolated, separate, cynical, or bored, because they have the potential to elevate vatas
cold, dry nature.
Remember, Ayurveda views taste from the most tangible sensory experience to the subtlest
energetic influence as an essential therapeutic tool. While each of the six tastes has a vital role
to play, the perfect combination of tastes can vary wildly from one person to the next. When it
comes to balancing vata, the sweet, sour, and salty tastes tend to be the most supportive, while
too much of the pungent, bitter, and astringent tastes can be decidedly aggravating.
If you feel like you need a more concrete understanding of any of the six tastes, or would like to
see some examples of each one (in the way of foods, herbs, spices, emotional experiences, or
mental attributes), please explore these introductory profiles:
Pitta and the Six Tastes
Pitta is primarily composed of the fire and water elements, which make pitta light, sharp, hot,
oily, liquid, spreading, and subtle. Because of these characteristics, pitta is balanced by the sweet,
bitter, and astringent tastes and aggravated by the sour, salty, and pungent tastes.
Below, youll find a deeper understanding how each taste specifically affects pitta, as well as the
impact that different flavors of experience can have on pitta.
The Sweet taste balances pitta because:
it is primarily composed of the earth and water elements and is cooling, heavy, soft,
soothing, grounding, and nourishing.
it has a sustained cooling and anti-inflammatory effect on the body, which offsets pittas
tendency toward excess heat and inflammation.
it relieves excess thirst and pacifies burning sensations.
it helps to soothe and rejuvenate important pitta sites like the skin, the complexion, and
the hair.
it activates downward moving energy in the body, grounding pittas lightness and
redirecting its tendency to rise in the body.
it has a soothing effect on pittas sharply focused mind.
The sweet taste should be minimized when there is excess mucus, excess heaviness, excess fat,
and excess sleep these imbalances are not typically associated with pitta, but can still be
present in people with pitta constitutions or imbalances.
The Bitter taste balances pitta because:
it is primarily composed of the air and ether elements and it is extremely cold and dry.
its cold quality alleviates thirst, reduces fevers, and helps to clear excess heat and
inflammation.
it dries the tissues and counters excess oiliness.
it cleanses and purifies the blood and the liver important pitta sites.
it benefits the skin and relieves common pitta imbalances such as burning, itching, or
swelling.
The bitter taste should be minimized in cases of elevated vata, excess cold quality, extreme
dryness or roughness, emaciation, or a serious deficiency of any kind. While these discomforts
are not typically associated with pitta, they can still be present in people with pitta constitutions
or imbalances. The bitter taste is also best minimized during pregnancy.
The Astringent taste balances pitta because:
it is primarily composed of the air and earth elements and is dry, cold, and heavy all
qualities that pacify pitta.
its cooling nature relieves excess heat and inflammation.
it helps to dry excess pitta by absorbing moisture and oil, which relieves excess sweating,
stops leaking fluid, and can help to correct bleeding disorders.
it has a specific affinity for the colon and can counter pittas fast moving digestion by
binding the stool and correcting diarrhea.
its ability to act as a vaso-constrictor can counter pitta type discomforts like migraines a
result of the hot, sharp qualities causing a forceful flow of blood and triggering
vasodilation.
it tends to promote groundedness, which helps to soothe pittas light, sharp mind.
The astringent taste should be minimized in cases of elevated vata, constipation, or when there
are blockages of any kind in the body. While these imbalances may not be associated with excess
pitta, they can still be present in people with pitta constitutions or imbalances.
The Sour taste aggravates pitta because:
it is primarily composed of the earth and fire elements, which make it light, liquid, oily,
moistening, and hot all qualities that aggravate pitta.
its heating nature tends to increase thirst and exacerbate pittas natural heat.
it is moistening and can trigger water retention, which aggravates pittas liquid and oily
qualities.
its acidic nature can trigger heartburn, ulcers, and other pitta type indications of excess
heat and sharpness in the digestive tract.
it can exacerbate sensitivity in the teeth and eyes.
it can disturb the blood, aggravating skin issues such as itching, rash, acne, eczema, and
psoriasis.
it can excite pittas strong appetite and fan the fire of an over-active metabolism.
it stimulates peristalsis and can accelerate the cycle of elimination.
it aggravates pittas sharp and focused mind and can trigger pitta type emotions like
anger, criticism, jealously, and selfishness.
The Salty taste aggravates pitta because:
it is primarily composed of the water and fire elements (the same elements which
predominate pitta), which make it oily, moistening and warm.
it stimulates the metabolism and can aggravate pitta type digestive issues like
hyperacidity, vomiting, ulcers, and intestinal inflammation.
its warming nature can increase thirst, aggravate excess heat and inflammation, irritate
pitta type skin conditions, and cause burning sensations.
its moisturizing quality can provoke pitta and lead to sodium and water retention.
it has an affinity for the blood and can increase blood pressure or aggravate bleeding
disorders.
it is associated with graying hair and balding both common signs of elevated pitta.
it can evoke irritability.
The Pungent taste aggravates pitta because:
it is primarily composed of the fire and air elements, which make it hot, light, and sharp
all qualities that aggravate pitta.
it is the very hottest of all the tastes and can easily provoke pittas natural heat.
its fiery nature increases circulation, encourages sweating, and causes excess thirst.
it is intensely stimulating to the digestive fire, which for pitta can cause nausea,
heartburn, ulcers, intestinal discomfort, inflammation, and diarrhea.
it tends to thin the blood, dilate the vessels, and break up clots all pitta type traits.
it can aggravate skin conditions and cause burning sensations.
it can deplete sexual potency by burning the reproductive tissues.
its lightness and upward movement mirror and exacerbate common pitta tendencies.
it can easily trigger pitta type emotions of aggressiveness, irritability, anger,

competitiveness, and jealousy.
Pitta and the Flavor of Experience

It is not uncommon for some of the six tastes to be used to describe certain types of emotions,
experiences, and personalities. Compassion, kindness, and caring indicate a certain sweetness.
We can easily imagine what a salty characters personality might look like, and weve all
encountered someone who has grown bitter through the years. Making adjustments to the
energies were exposed to can impact all of the doshas, but is especially effective for balancing
the subtle nature of vata and pitta. When it comes to balancing pitta, there are a few important
take away messages regarding the flavor of your life, relationships, and experiences.
In general, relationships and experiences that are infused with the sweet quality are
deeply pacifying for pitta. They soften pittas sharpness, ground upward moving energy,
and settle undue intensity. Sweet experiences that would calm pitta might include
receiving a relaxing massage, taking some time to simply absorb the soothing sights and
sounds of the natural world, going on a romantic date with your partner, or prioritizing a
loving self-care practice on a regular basis. There are many ways that we can increase the
sweetness of our daily experience, and chances are that all of them will be deeply
supportive of pitta.
Pitta types may be naturally drawn to dry humor (think astringent) or a hint of cynicism
(think mildly bitter), which, in moderation, can provide some of the drying and cooling
qualities that actually balance pitta.
On the other hand, sour experiences that trigger resentment, jealousy, or anger will tend
to be exceptionally pitta provoking.
to play, the perfect combination of tastes can vary widely from one person to the next. When it
comes to balancing pitta, the sweet, bitter, and astringent tastes tend to be the most supportive,
while too much of the sour, salty, and pungent tastes can be decidedly pitta provoking.
Kapha and the Six Tastes
Kapha is primarily composed of the earth and water elements, which make kapha heavy, slow,
cool, oily, smooth, dense, soft, stable, gross, and cloudy. Because of these characteristics, kapha
is balanced by the pungent, bitter, and astringent tastes and aggravated by the sweet, sour, and
salty tastes.
Below, youll find a deeper understanding of how each taste specifically affects kapha, as well as
the impact that different flavors of experience can have on kapha.
The Pungent taste balances kapha because:
it is primarily composed of the fire and air elements, which make it hot, dry, light, and
sharp all qualities that balance kapha.
its affinity for the stomach delivers kapha-pacifying qualities straight to this important
kapha site.
it naturally warms the body, kindles the digestive fire, and stimulates metabolic function
it is extremely drying, which helps to counteract kaphas moist, watery and oily nature.
its intense heat helps to melt and eliminate excess mucus, improve circulation, encourage
sweating, and clear stagnation and toxins from the body.
its stimulating and penetrating qualities open the internal channels, cleanse the blood and
muscles, clarify the senses, thin the blood, dilate blood vessels, reduce cholesterol, break
up clots, and support the elimination of excess fat.
its upward movement and lightening energy counter kaphas heaviness and inertia.
it inspires enthusiasm, excitement, curiosity, clarity, and expansiveness.
The pungent taste should be minimized when excess heat, excess acidity or any deficiency in the
reproductive system are present. These imbalances are not typically associated with kapha, but
can nonetheless be present in people with kapha constitutions or imbalances.
The Bitter taste balances kapha because:
it is primarily composed of the air and ether elements and is very light and dry.
it drains moisture from the body, dries the tissues, combats swelling tendencies, alleviates
congestion, and dries accumulated ama.
it tends to be very scraping, which can help to clear accumulated kapha.
it is a digestive tonic, stimulating a healthy appetite, improving the sense of taste,

kindling the digestive fire, enhancing the release of digestive enzymes, promoting
peristalsis, and generally correcting any sluggishness in the GI tract.
it cleanses and purifies the pancreas an important kapha site.
it reduces fat, supporting healthy weight management.
it imparts mental clarity, self-awareness, and a healthy detachment from worldly

possessions.
The bitter taste should be minimized in cases of elevated vata, extreme excesses of the cold, dry,
or rough qualities, emaciation, or a serious deficiency of any kind. While these discomforts are
not typically associated with kapha, they can still be present in people with kapha constitutions
or imbalances. The bitter taste is also best minimized during pregnancy.
The Astringent taste balances kapha because:
it is primarily composed of the air and earth elements and is very drying.
it has a particular affinity for rasa dhatu (plasma), an important site of kapha, and helps to
remove excess moisture and accumulated ama.
it cleanses the mucus membranes, helps to avert coughs, and serves to decongest the
tissues.
it tones loose or flaccid tissues, scrapes excess fat, and is generally reducing in nature.
The astringent taste should be minimized in cases of elevated vata, constipation, or when there
are blockages of any kind in the body. While these imbalances may not always be associated
with kapha, they can be present in people with kapha constitutions or imbalances.
The Sweet taste aggravates kapha because:
it is primarily composed of the earth and water elements (the same elements that
predominate kapha).
it is heavy, cold, oily, soft, moistening, grounding, nourishing, and building.
it is rather difficult to digest and can smother kaphas sluggish digestive fire.
it has an affinity the lungs (the seat of kapha), and its qualities are inherently kaphaaggravating.
it can exacerbate kaphas tendency toward excess mucus, congestion, colds, coughs, and
can encourage the creation of ama (toxins).
it is both moist and stabilizing, which can lead to water retention, edema, lymph
stagnation, or the development of tumors.
it can increase the desire for sleep, or cause lethargy and weight gain.
it can feed microorganisms commonly associated with excess kapha: worms, excess
Candida albicans, and fungal infections.
it can trigger kapha type emotional imbalances such as greed, attachment, possessiveness,
and unhealthy cravings.
The Sour taste aggravates kapha because:
it is primarily composed of the earth and fire elements, which make it oily, moistening,
and hot all qualities that aggravate kapha.
it has an affinity for most tissues in the body and helps to build bulk not typically what
kapha needs.
it holds moisture in the tissues and can cause water retention, congestion, and edema.
it has a specific affinity for the lungs where it can trigger excess moisture, mucus, or wet
coughs.
it can increase appetite, aggravating kaphas tendency toward emotional eating and
overeating.
its downward moving nature tends to aggravate kaphas heaviness.
The Salty taste aggravates kapha because:
it is primarily composed of the water and fire elements; for kapha, the main issue is the
water element, which makes the salty taste heavy, oily, and moistening.
it is inherently anabolic, nutritive, and building qualities which tend to aggravate kapha.
it has an affinity for plasma (an important kapha site) and can cause sodium and water
retention, triggering kapha type imbalances such as swelling, edema, thickening of the
blood, and narrowing of the vessels.
its heaviness and downward movement tend to increase kapha.
its intensity can overshadow other flavors and cause kapha-aggravating cravings.
it can trigger kapha type emotions such as attachment, greed, and possessiveness.
Kapha and the Flavor of Experience

It is not surprising that we often use tastes to describe specific emotions, experiences, and
personality traits. We associate compassion, kindness, and love with sweetness; we can picture a
salty character, and weve inevitably encountered an exceptionally bitter human being at some
point in our lives. While kapha is the most concrete of the three doshas, it is still influenced by
the energetics of experience. When it comes to balancing kapha, there are a few important take
away messages regarding the flavor of your life, relationships, and experiences.
Kapha benefits from spicing things up as frequently as possible (note the reference to the
pungent taste). Kapha does well to break free of the routine and to engage with
spontaneity and adventure. This added spice helps to refresh the energy, provides a useful
source of stimulation, and can combat kaphas tendency toward lethargy or monotony.
Along similar lines, kapha types are often loving, stable, grounded, and consistent folks
the salt of the earth. But they themselves may actually benefit from being around people
who are a little more spontaneous, unpredictable, excitable, and adventuresome.
Kapha types tend to be very sweet by nature. They may naturally gravitate toward, or
even help to create, sweet relationships and experiences. The trick for kapha is not to slip
into less healthy patterns. Being overly sappy, romantic, or sentimental can actually
aggravate kapha and trigger kapha type emotions like attachment or possessiveness.
In moderation, encountering a dry sense of humor or engaging a friend who has a slightly
bitter or cynical view of something can provide just the type of drying influence that
balances kapha.
to play, the perfect combination of tastes can vary wildly from one individual to the next. When
it comes to balancing kapha, the pungent, bitter, and astringent tastes tend to be the most
supportive, while too much of the sweet, sour, and salty tastes can quickly aggravate kapha.
Introduction to Daily Routine
The tradition of dinacharya (daily routine) is one of the single most powerful Ayurvedic tools for
improving overall health and wellbeing. Even if you are brand new to Ayurveda, it wont be long
before you hear something about the importance of doing a number of things like eating,
sleeping, and working at roughly the same times each day.
A daily routine invites health, vitality, and a sense of clarity into our lives. Adopting an
appropriate daily routine is undoubtedly one of the most grounding and nurturing things you
could do for yourself, and while the concept of having a daily routine is at the heart of an
Ayurvedic lifestyle, no single prescription is right for everyone. The general template can and
should be adapted to meet the needs of each individuals constitution and current state of
balance. And thats the beauty of it, because the right daily routine can dramatically improve
your life.
We have developed a number of resources to help you create and implement a personalized daily
routine or fine-tune an existing one. Our daily routine resources are organized by the dosha(s)
that they primarily seek to pacify. Because the spirit of a daily routine is to support your system
in returning to balance, the best starting place is usually your current state of balance (if you
dont know yours, you can link to our quiz here). Once you know which of your doshas need the
most support, you can select the corresponding daily routine resource on this page. We
recommend that you revisit this process at least a couple of times per year to track your progress
and make any necessary adjustments to your routine. If you would rather build a routine based
on your constitution, you can do that as well.
Often, ensuring that there is a sense of routine from one day to the next is more important than
crafting the perfect combination of habits and practices. We recommend that you approach this
process in whatever way best serves you knowing that even the most humble effort to embrace
a routine is likely to have a positive impact. For the best results, have fun with it, be nourished by
the process, and add more to your routine only when you feel truly inspired to do so.
Daily Routine
Introduction to Daily Routine
Ayurvedic Self-Massage
How to do Nasya
How to do Oil Pulling
Pitta Pacifying Daily Routine
Vata-Pitta and Pitta-Vata Pacifying Daily Routine
Vata-Kapha and Kapha-Vata Pacifying Daily Routine
Pitta-Kapha and Kapha-Pitta Pacifying Daily Routine
How to Clean Your Tongue
How to Massage Your Feet
How to Massage Your Head
Using a Nasal Rinse Cup
The body of one who uses oil massage regularly does not become affected much, even if
subjected to accidental injuries or strenuous work. By using oil massage daily, a person is
endowed with pleasant touch, trimmed body parts, and becomes strong, charming and least
affected by old age. Charaka Samhita: Sutrasthana: V: 88-89
Abhyanga should be resorted to daily. It wards off old age, exertion and aggravation of vata.
Ashtanga Hrdayam: Sutrasthana: II: 8-9
Abhyanga is the anointing of the body with oil. Often infused with herbs and usually warm, the
oil is massaged into the entire body before bathing. It can be beneficial for maintaining health
and is used therapeutically for certain disorders. Abhyanga can be incorporated into a routine
appropriate for almost everyone.
The Sanskrit word sneha means both oil and love, and the effects of abhyanga are similar to
being saturated with love. Both experiences can give a deep feeling of stability, warmth and
comfort. Sneha oil and love is sukshma, or subtle. This allows it to pass through minute
channels in the body and penetrate deep layers of tissue.
Ayurveda teaches that there are seven dhatus, or layers of tissue in the body. Each is successively
more concentrated and life-giving. It is taught that for the effects of sneha to reach to the deepest
layer, it should be massaged into the body for 800 matras, roughly five minutes. If we consider
that the entire body needs this kind of attention, a 15-minute massage is the suggested minimum
amount of time.
Benefits of External Oleation

(Outlined in: Charaka Samhita, Sushruta Samhita and Ashtanga Hrdayam, the great three
Classical Ayurvedic Texts)
Benefits of applying oil to the body (abhyanga):
Imparts softness, strength and color to the body
Decreases the effects of aging
Bestows good vision
Nourishes the body
Increases longevity
Benefits sleep patterns
Benefits skin
Strengthens the bodys tolerance
Imparts a firmness to the limbs
Imparts tone and vigor to the dhatus (tissues) of the body
Stimulates the internal organs of the body, increasing circulation
Pacifies vata and pitta
Herbal oils specific to your constitution or current condition are especially good choices for full
body massage. Specific oil recommendations for each dosha are listed in the dosha-specific
abhyanga sections below.
Benefits of applying oil to the scalp (murdha taila):
Makes hair grow luxurious, thick, soft and glossy
Soothes and invigorates the sense organs
Helps reduce facial wrinkles
Bhringaraj Oil, Brahmi Oil, and Healthy Hair Oil are especially well suited for scalp massage.
Benefits of applying oil to the ears (karna puran):
Benefits disorders in and of the ear that are due to increased vata
Benefits stiff neck
Benefits stiffness in the jaw
Sesame Oil is a good choice when applying oil to the ears.
Benefits of applying oil to the feet (padaghata):
Alleviates coarseness, stiffness, roughness, fatigue and numbness of the feet
Feet become strong and firm
Enhances vision
Pacifies vata
Benefits local tissues, veins and ligaments
Bhringaraj Oil and Brahmi Oil are especially well suited for foot massage.
Massaging oil into the human organism imparts a tone and vigor to its tissues in the same manner
as water furnishes the roots of a tree or a plant with the necessary nutritive elements, and fosters
its growth, when poured into the soil where it grows. The use of oil at a bath causes the oil to
penetrate into the system and thus soothes and invigorates the body with its own essence.
Under the circumstances, massages and anointments of the body with oil or clarified butter
should be prescribed by an intelligent person with due regard to ones habit, congeniality and
temperament and to the climate and the season of the year as well as to the preponderance of the
deranged dosha or doshas in ones physical constitution. Sushruta Samhita, Chikitsa Sthanam:
XXIV: 29-32
These passages make it clear that we should consider our prakriti (constitution), vikriti (current
condition) and our external environment in deciding which oils are best for us and how often we
should perform abhyanga. While abhyanga is beneficial for most people, there are some who
should avoid it.
When NOT to Do Abhyanga
During the menstrual cycle

Massage with deep pressure during the menstrual cycle is not advised in Ayurveda, as it
can initiate a release of ama (toxins) from deep tissues at a time when the body is already
a bit taxed. Some women dont like to stop abhyanga during their cycle because they
have very dry skin. If you choose to do it during your cycle, it is best to apply the oil
gently and for only about 5 minutes.
During pregnancy
The reasoning is similar here. It is not a good idea to stimulate any sort of detox process
during pregnancy. This precaution protects the growing embryo and fetus against any
unnecessary exposure to ama.
Over swollen, painful areas or masses on the body

(Or do so only with the knowledge and consent of your health-care practitioner).
Over infected or broken skin
When there is high ama or great physical discomfort

A thick, white coating on the tongue often indicates high levels of ama.
During any sort of acute illness such as fever, chills, flu, or acute indigestion
Directly after taking emetics or purgatives
When you have a medical condition

(Unless your health-care practitioner says it is okay to do abhyanga).
You should not experience any uncomfortable effects with or from abhyanga. In the unlikely
case that you do experience some, if you are not sure whether you should be doing abhyanga, or
if you dont know which oil to use, it is important to consult with an Ayurvedic practitioner.
Provided you do not have any of the above contraindications for abhyanga, it is time to learn
which oils would be best for you. Ayurveda teaches us that like increases like and that opposites
balance, so this decision should take into account the qualities influencing your constitution,
your current condition, and the season.
First it is good to consider your vikriti or current condition. If you currently have a dosha that
is high, it is beneficial to follow a dosha-pacifying abhyanga for that dosha. For example, if you
are nervous, anxious, and you feel cold and dry, vata is likely to be high in your vikriti and using
a vata pacifying oil for your abhyanga would be most beneficial. If you are not sure of your
current condition, you can take the vikriti test.
If none of your doshas are currently out of balance, it is good to consider the dominant doshas in
your prakriti or personal constitution and your environment, including the current season and
weather. For example, if you are feeling healthy and pitta is your dominant dosha, and if the
weather is hot and humid (which tends to aggravate pitta) it would generally be best to choose a
pitta pacifying oil. If you dont know your Ayurvedic constitution, you can take the prakriti test.
If you have more than one dominant dosha in your prakriti, you will want to pacify doshas
according to season. For example, if you have a pitta-kapha combination, it is generally best to
pacify pitta during warm weather and kapha during cooler weather. If you are a pitta-vata
combination, pacify pitta during warm weather, and vata in cooler weather, and during the
change of seasons. If you are a vata-kapha combination, pacify vata during cold and dry weather
and during the change of seasons, and pacify kapha during cold and wet weather. More extensive
guidelines for each dosha are outlined below.
Vata Pacifying Abhyanga

The primary qualities of vata are dry, light, cool, rough, subtle and mobile. Most of these
qualities are opposite to those of oil. This is why warm oil is especially good for pacifying vata.
If your vata is high, either in your prakriti or vikriti, doing abhyanga daily can be highly
beneficial, even life-changing, as vata is restored to its normal condition. Just be sure to do
abhyanga in a warm place, and avoid getting chilled afterwards.
Types of Oil That Are Best for Vata

Sesame Oil is considered to be the king of oils; it is the preferred choice of oil for vata because
it is inherently warming. If possible, use one that is organic and untoasted. Almond Oil is also a
good choice because it is warming. You may also consider using Vata Massage Oil, especially if
vata is high in your Vikriti. The herbs in this oil enhance the vata pacifying qualities of sesame
oil. Vata massage oil can be used alone or diluted with sesame or almond oil.
For increasing strength and stamina Ashwagandha/Bala Oils may be the best for you.
Mahanarayan Oil is made from over 20 Ayurvedic herbs and is traditionally used to support
comfortable movement in the joints. If you warm it, massage it into the affected joints or muscles
and proceed with your regular abhyanga, it can be fabulously beneficial. Following this with a
warm bath with 1/3 cup each baking soda and ginger powder (provided there is no skin irritation)
can enhance the effects even further.
Vata Dusting Powder Optional

If dusting powder does not irritate your skin, try using one in the place of soap. You can use
chickpea flour. Make a paste with the flour and water, and then gently apply a small amount to
the body. Once it dries, you can allow it to rinse off with the oil.
Pitta Pacifying Abhyanga

The primary qualities of pitta are: oily, sharp, hot, light, fleshy-smelling, spreading and liquid.
Since pitta and oil share a number of qualities it is ideal to use herbal oil when you are trying to
balance pitta. The addition of herbs enhances the pitta pacifying properties of the oil.
Types of Oil That Are Best for Pitta

Pitta pacifying herbal oils, such as Pitta Massage Oil, are best for abhyanga. Applying Bhringaraj
Oil or Brahmi Oil to the scalp and soles of feet at bedtime may reduce pitta and encourage sound
sleep. If you dont have herbal oils, use Sunflower Oil or Coconut Oil for your abhyanga. If you
spend a lot of time in the sun, you may wish to add some Neem Oil to whatever you use for your
basic abhyanga oil; it is said to reduce pitta in the skin.
In general, gently heat the oil for abhyanga. Oil applied to the head should be cool in the summer
and slightly warm in the winter.
Pitta Dusting Powder Optional

If dusting powder does not irritate your skin, you may enjoy using chickpea flour in the place of
soap. Make a paste with the flour and water, gently apply a small amount to the body in the
shower, and let it rinse off with the oil.
Kapha Pacifying Abhyanga

The main qualities of kapha are oily, cool, heavy, slow, smooth, soft and static. Kapha and oil
share most qualities. Because like increases like, using oil, especially cool oil, may increase
kapha rather than decrease it. However, because oil has the ability to absorb the qualities of
substances it is prepared with, appropriate herbal oils can actually decrease kapha.
Sometimes the best massage for kapha is udvartana, massaging the body with soft, fragrant
powders, like Organic Calamus Powder. The Ayurvedic sage Vagbhatta says udvartana mitigates
kapha, liquefies the fat, produces stability of the body parts and excellence of the skin
(Ashtanga Hrdayam: Sutrasthana: II: 15). Sushruta, another Ayurvedic luminary of the past,
writes that udvartana, reduces the fat and the aggravated kapha of the system, smoothes and
cleanses the skin and imparts a firmness to the limbs (Sushruta Samhita, Cikitsasthana, XXIV:
49).
Sushruta also says, Anointing the body with oils imparts a glossy softness to the skin, guards
against the aggravation of vata and kapha, improves the color and strength and gives a tone to the
root-principles (dhatus) [tissues] of the body (Sushruta Cikitsasthana: XXIV: 28).
Types of Oil That Are Best for Kapha

Abhyanga with warm oil is best for kapha. While Sesame Oil, Almond Oil, olive oil and corn oil
are all warming, herbal oils such as Kapha Massage Oil are a superior choice for kapha, as the
herbs impart more kapha pacifying properties to the oil. (If you are using Sesame Oil, opt for
untoasted sesame oil; toasted varieties are more expensive and have a very strong natural scent).
It is usually best to use less oil for kapha abhyanga than for vata or pitta.
Kapha Dusting Powder Optional
To accent the positive effects of abhyanga for kapha-types, vigorously rub an appropriate kapha
dusting powder into the body before or after performing abhyanga, either while working in or
rinsing off the oil. You can use chickpea flour, but organic Calamus Powder (vacha) is also nice.
Abhyanga Routine
Put about - cup oil in an 8 oz. squeeze bottle. Make sure the oil is not rancid.
Place the bottle of oil in a pan of hot water until the oil is pleasantly warm.
Sit or stand comfortably in a warm room, on a towel that you dont mind ruining with oil
accumulation. Make sure you are protected from any wind.
Apply oil generously to your entire body.
Massage the oil into your body, beginning at the extremities and working toward the
middle of your body. Use long strokes on the limbs and circular strokes on the joints.
Massage the abdomen and chest in broad, clockwise, circular motions. On the abdomen,
follow the path of the large intestine; moving up on the right side of the abdomen, then
across, then down on the left side.
Massage the body for 5-20 minutes, with love and patience.
Give a little extra time and attention to massaging the oil into your scalp, ears and feet, at
least once a week. Apply oil to the crown of your head (adhipati marma) and work slowly
out from there in circular strokes. Oil applied to the head should be warm but not hot.
Put a couple drops of warm oil on the tip of your little finger or on a cotton ball and apply
to the opening of the ear canal. (If there is any current or chronic discomfort in the ears
dont do this without the recommendation of your health care practitioner).
When you massage your feet, be sure to wash them first when you shower, so you dont
slip.
Enjoy a warm bath or shower. A vata, pitta or kapha dusting powder can help rinse off the
oil without drying out the skin. You can use a mild soap on the strategic areas.
When you get out of the bath, towel dry. Keep a special towel for drying off after your
abhyanga because it will eventually get ruined, due to the accumulation of oil.
Put on a pair of cotton socks (organic, if you can find them) to protect your environment
from the residual oil on your feet.
Applying a high quality essential oil to your wrists and neck can further support balance.
If you are not familiar with which essential oils are balancing for each dosha, try rose or
mitti for vata, rose or khus for pitta, and hina or myrrh for kapha.
Enjoy.
Laundry, Cleaning, and Plumbing Tips

Doing abhyanga can cause towels or sheets to get rancid and ruined, can strain plumbing, and
cause the bathtub floor to get sticky. Here are some tips to address these problems.
Pour a little environmentally friendly drain cleanser down your drain once a month. Cold
water, used with soap that can dissolve in cold water, may cause the oil to bead up and
wash along the drain better than hot water, which liquefies the oil, making it more likely
to stick to the plumbing.
Keep one towel for sitting on when you apply the oil and one that you use only for drying
off after your shower. The first will get ruined the quickest. The second will, too,
eventually, even with the best laundry techniques.
Some laundering options:

o Add a few tablespoons each of vinegar and baking soda to the hot water, once it
has filled the washing machine. When combined, they can be a volatile mixture
and eat through pipes, as well as oil. Added at the start of the wash cycle, though,
this potentially corrosive mixture will be diluted and safe for plumbing by the
time the washer drains.
o It is also possible to wash the towels with one tablespoon of Lestoil and no other
laundry detergent and to spot-clean oily clothes by rubbing Lestoil into the spot
and wash later.
o There are also environmentally-friendly detergents and cleaners on the market
that may be quite effective.
o If you cant get all the oil out, you might plan to replace your sheets or towels
about twice a year.
Oily towels and linens are at risk of catching fire if they become too hot. If a towel is
very oily, even after it is washed, its better to throw it away or hang dry. If you use a
clothes dryer, its better to use low heat. Do not leave oily towels in a hot car.
Although it is ideal to practice abhyanga in the morning, some people dont have time
then, and prefer to do it in the evening before bed to calm themselves down. If you turn
out to be one of these people, wear a special set of cotton (or other natural fiber)
nightclothes for at least an hour after showering. They will absorb most of the remaining
oil on your skin. And, if you got oil in your hair, put a towel over your pillow, to protect
it.
Keep a bottle of dish detergent in your shower or tub. When you are done washing, squirt
some on the tub or shower floor and spread it around with your feet, sort of mopping up
the floor. Let the shower flow over it and wash everything down the drain. Doing this
every time you wash after abhyanga prevents an accumulation of oil. If your balance is
poor, the shower floor is slippery, or you fear you might slip, make sure that you hold on
tight to something stable while you do this. Or get somebody else to do it or find another
way to keep the floor clean. Please dont slip and hurt yourself. That would defeat the
health-giving purpose of this practice.
How to do Nasya
The nose is the direct route to the brain and also the doorway to consciousness. It is the entrance
for prana, the life force, which comes into the body through the breath. Healthy uncongested
breathing is important to ensure proper flow of prana throughout the head and body. When an
excess of bodily fluids accumulates in the sinus, throat, nose or head areas, it is best eliminated
through the nose. Administration of herbally infused oil, or nasya, helps facilitate this cleansing
process. Nasya Oil soothes and protects the nasal passages and helps relieve sinus congestion.
Daily nasal lubrication helps to release tension in the head and relieve accumulated stress.
Balancing for vata, pitta, and kapha, Nasya Oil is also traditionally said to improve quality of
voice, strengthen vision and promote mental clarity.
Here is a simple procedure to follow for self-administration of nasya:

1. Begin by comfortably lying down on your back and tilting your head back with your
nostrils opening towards the sky. If you are lying on a bed, you may hang your head off
the edge of the bed, or place a small pillow beneath your neck for support.
2. Place 5-10 drops of nasya oil in each nostril. With skill, you can administer the oil, drop
by drop, circling the inside perimeter of the nostril, thoroughly coating the nasal
membranes.
3. Take a big sniff in, then rest for a few minutes allowing the nasya to penetrate.
If lying down is not convenient, you can also apply nasya this way:
1. Place a drop of nasya oil on the little finger and carefully insert it into the nostril.
2. Gently massage the inner walls of the nasal passage.
3. Alternate left and right nostrils until each nostril has received a total of three applications
of oil.
The lubrication and gentle massage helps to alleviate stress and release any tension in the tissues.

Maybe youve heard of oil pulling, but youre not sure what it means or how its done. Here are
the basics of this simple and ancient technique so you can decide if its for you.
The Benefits:
The numerous benefits of oil pulling, extend beyond just the mouth:
Healthy teeth and gums
Healthy sinuses
Improved respiratory health, especially for those with a history of allergies and asthma
Better joint health
Relaxed neck and jaw muscles
Support of the bodys natural mechanisms to remove toxins
Healthy skin
Natural energy and vigor
The Technique:
In the morning on an empty stomach, start by putting 1 tablespoon of oil in your mouth.
Ayurveda traditionally recommends sesame oil to support healthy teeth and bones. Initially the
oil may not have a pleasant taste, but you will get used to this. Swish the oil in the mouth,
moving it around both sides; also move the oil in front of, behind, and through the teeth.
Continue the process for 15-20 minutes, until the oil has become thin and whitish in color. Then
spit it out, and rinse the mouth with warm water, brushing if desired. Do not swallow the oil.
If these benefits sound like they are for you, give oil pulling a try!

Nearly everywhere we look in nature, there are creatures engaging in some sort of consistent
daily routine. The natural world at large is deeply influenced by the rhythms of nature the
rising and setting of the sun, the cycles of the seasons, and the underlying impulses directing the
broader community of life. While there is often some degree of seasonal variation, many plants
and animals embrace a predictable daily rhythm and, as a rule, live by it. As humans, we have
largely gotten away from this habit. Modern forms of energy allow us to heat and cool our homes
and businesses, light the darkness, and engage with life at all hours of the day and night. Many of
us even have jobs and other obligations that require us to keep irregular schedules. The
increasingly erratic nature of our lives is inherently taxing. Layer that on top of the busyness and
stress that pervades modern life, and it is no wonder that so many of our nervous systems now
exist in a chronic state of high alert hyper-vigilant, increasingly unable to relax.
But at the most fundamental level, our physiology is very much adapted to and supported by
some sense of regularity. Actually, this is precisely why the daily routine is such potent
medicine. In effect, having a daily routine offers the grounding, stability, and predictability that
are largely absent from our hectic modern lives. The routine itself creates a number of familiar
and comforting reference points throughout each day that send a resounding affirmation to the
deep tissues of the body that all is well, that we can be at ease. And so, when the body becomes
accustomed to and learns to count on a daily routine that includes things like adequate rest,
appropriate exercise, and a nourishing spiritual practice, the nervous system can finally begin to
relax.1 As a result, a daily routine can elicit profound rejuvenation throughout the body without
requiring any conscious awareness of the healing process.
But adopting a daily routine is also a very purposeful and enduring act of self-love. Each day, our
routines provide us with a tangible opportunity to prioritize our own health and wellbeing,
regardless of what else might be going on in our lives. They quickly become poignant reminders
that we are in fact worthy of a healthy dose of loving attention every single day. The cumulative
affect of caring for ourselves in this way is quite powerful. And for many, committing to a daily
routine results in a greatly improved sense of wellness in a very short period of time.
Creating A Manageable Routine

Some aspects of an Ayurvedic daily routine are very quick and easy to incorporate into your day,
regardless of your schedule. Other practices require some concerted effort and a strong level of
commitment. If establishing a daily routine is entirely new to you and even if it isnt its
important not to get overwhelmed. As you can imagine, taking on too much too soon tends to
cause more stress than it relieves, so its important to be realistic about how much you should
start with. A good strategy might be to add as many little things as you feel truly inspired to
do, and then to take on only 3-5 more significant commitments. If you tend to overextend
yourself, start with just one substantial new addition to your day.
And no matter how appealing each practice may sound, it is far more important to be able to
stick to your commitments consistently than to try to do everything. A routine can have a
soothing effect on your entire organism, but much of the benefit will be lost if you cant do it
regularly. In this respect, less truly is more.
Remember, the idea is to facilitate a sense of predictability in certain aspects of your life so that
your being has a place to come home to throughout the day regardless of what other curve balls
might crop up as your day unfolds. You will always be able to add to your routine later. In fact,
as time goes on, you may notice that your routine becomes almost effortless. Instead of pouring a
bunch of energy into making it happen every day, it simply becomes habit and you no longer
have to think about it. This is the time to think about layering in new practices.
Where to Begin?
If you read the classic texts of Ayurveda, one thing stands out about the recommended daily
routine: it is heavily focused on the early morning hours. Most of the recommended practices are
done upon waking and are completed before breakfast. Consider the cosmic peace and serenity
that is accessible in the hours just before sunrise. This time of day embodies an inherent
stillness. It is as if the entire atmosphere is imbued with the qualities of tranquility, peace,
compassion, and love. As a result, the early morning hours are an especially powerful time to
engage in loving self-care, reflective practice, and the intention to heal or re-pattern the
physiology. Beyond that, this is the timeframe that sets the tone for our entire day. Which is to
say, the early morning is a great place to start when establishing a routine. When we care deeply
for ourselves every morning, we create enormous potential for positive change truly
transformational potential. Changing your morning really can change your life.
The Traditional Ayurvedic Morning Routine
What follows is a brief description of a traditional Ayurvedic morning routine. Remember, this is
the ideal. Please do not try to do all of this tomorrow morning. Weve included all of these
practices and a brief description of their benefits because different elements of the routine will
speak to different individuals. As you read through this list, pay close attention to which
elements stir the deepest response in your body. Those practices will usually be the best ones to
start with.
Wake Up Between 3am and 6am

The classics recommend that we rise during the ambrosial hours of the morning, sometime
between 3am and 6am.2, 3 This is a vata time of day; the atmosphere is infused with lightness and
clarity, which helps us to more easily awaken.4 Equally important, this time of day is regarded as
being the most conducive for creating a connection with our deepest inner nature and
consciousness.4 Waking during this particular timeframe is not necessary for children, the elderly,
or for those who are sick, pregnant, or breast-feeding.4 Regardless of what time works best for
you, your daily routine will be most beneficial if you wake up at a consistent time from one day
to the next.
Eliminate
Empty the bladder and the bowels. Ayurveda views morning elimination as a natural and
essential element of daily hygiene and health. If you do not typically have a bowel movement
first thing in the morning, some of the below practices (like drinking warm water) may help you
regulate this function in your body. Or, consider taking triphala to support healthy and regular
elimination (see Evening Routine below, for more on taking triphala).
Scrape Tongue
This simple hygiene practice removes bacteria and toxins that have accumulated on the tongue
overnight.4 It also serves to stimulate and cleanse the digestive tract and the vital organs. So
while tongue scraping is considered an important element of daily oral hygiene, it also supports
the natural detoxification of the system at large. Another benefit of scraping the tongue is that it
allows us to take notice of the coating on our tongues each morning and to begin to see how our
dietary choices and lifestyle habits influence our overall health from one day to the next.3
A tongue cleaner made of stainless steel is balancing for all doshas. When you are finished, rinse
with clean water and spit.
Brush Teeth
While this practice is already familiar to all of us, Ayurveda recommends cleaning the teeth with
herbs that promote oral health like neem which are typically bitter, astringent, or pungent in
taste.4
Drink Warm Water
Drinking a glass of warm water cleanses and awakens the digestive tract, hydrates the tissues,
and promotes peristalsis which can encourage a bowel movement, even when there is a
tendency toward sluggishness or constipation. It is best to drink water only after the mouth and
the tongue have been cleansed so as not to swallow the bacteria and toxins that have accumulated
in the mouth overnight.3
Swish & Gargle with Sesame Oil

It is said that swishing and gargling with warm, untoasted sesame oil lends strength to the teeth,
gums, jaw, and voice, while improving the sense of taste.3 Spit the oil out after you have held and
swished it in your mouth for the desired period of time. This practice can be done briefly, for 1-2
minutes, or for as long as 15 minutes. If a longer swish and gargle is appealing, consider doing it
during abhyanga (see below), or while completing other aspects of your morning routine.
Massage Gums with Sesame Oil

Use your clean index finger to gently massage a bit of untoasted sesame oil into your gums. This
practice further benefits the teeth and gums by increasing circulation in these tissues and
encouraging absorption of the oil.3, 5
Splash Cold Water in the Eyes

Our eyes work very hard all day and they tend to accumulate a lot of heat. Splashing a bit of cold
water into each eye in the morning helps to cool, sooth, and relax the eyes, but also helps us to
feel more vibrantly awake.
Meditation, Pranayama, Prayer, or Quiet Reflection

If the central purpose of a morning routine is to calm the nervous system and ground the being
before the day begins, then meditation, pranayama, prayer, or quiet reflection are perhaps its
most essential elements. You may already have a practice that speaks to you. If not, simply
sitting quietly and breathing slowly and deeply for a few minutes can have a tremendously
beneficial effect. If youre looking for a soothing and powerful introduction to breath work, Dr.
Claudia Welchs Prana CD consists of four guided breathing exercises that can be practiced in
sequence or individually.
Movement
Making time to move our bodies in an appropriate way in the morning is both grounding and
energizing. It supports natural detoxification by promoting healthy circulation and by helping to
move stagnation from the organs and tissues. It also helps to loosen and awaken the body and the
joints. Early morning is a very supportive time for almost anyone to exercise because of the
strengthening and stabilizing influence of kapha, (which is prevalent in the atmosphere from
about 6am-10am). If it is not possible for you to exercise in the early morning, early evening is a
good alternative (about 6pm 10pm), preferably before dinner.
Yoga
As a sister science of Ayurveda, yoga is a natural part of an Ayurvedic daily
routine. However, different individuals will benefit from different types of yoga,
depending on their constitution and current state of balance. For vata-predominant types,
a slow, gentle form of yoga such asvata-pacifying yoga that emphasizes grounding
and stretching is usually most appropriate.
Other Forms of Exercise

Ayurveda recommends different types and intensities of exercise for different
constitutions and imbalances. In general, Ayurveda suggests that we exercise to only
about 50% of our capacity until we break a mild sweat on the forehead, under the arms,
and along the spine, or until the first sign of dryness in the mouth.5, 3 For vatapredominant types, the ideal exercise program is typically very gentle, and includes calm,
grounding activities such as walking, chi gong, or tai chi.
Abhyanga (Ayurvedic Oil Massage)

This ancient practice of self-massage with oil calms the nervous system, lubricates and
rejuvenates the tissues, and promotes healthy circulation throughout the body. It is no
coincidence that the Sanskrit word for oil, sneha, also means love. Abhyanga is a profound
practice of rejuvenation and loving self-care that benefits both the physical body and the more
subtle realms of consciousness. Each morning, before a shower or bath, massage about 1/4 cup
warm Vata Massage Oil or Organic Sesame Oil into the skin. For further instructions on this
rejuvenating technique, click here.
Apply Warm Oil to the Ears

The ears are closely related to vata dosha. Lubricating the ears with warm, untoasted sesame
oilregularly can help to pacify vata in general, but can also support the sense of hearing, prevent
stiffness in the neck by lubricating local tissues, and encourage healthy TMJ function.3 You can
use an eyedropper to place about 10 drops of warm sesame oil in one ear at a time letting it sit
for several minutes before draining any excess and then repeat the process on the other side. Or,
you can simply use the tip of your pinky finger to lubricate the inside of each ear with a bit of
sesame oil.3
Apply Warm Oil to the Top of the Head

Oiling the head and scalp is deeply soothing and can help to prevent headaches, hair loss, and
greying. It also supports each of the sense organs and encourages sound sleep.3
Foot Massage
Our feet literally carry us through each day. Massaging them each morning, focusing on the soles
in particular, is a very grounding and nurturing practice. But because various points on the feet
correlate with organs and tissues throughout the body, it also supports proper vision, relieves
stress, and offers many other systemic benefits.3
Cleanse or Lubricate the Nasal Passages

There are two Ayurvedic practices that support clean, clear nasal passages and clarity of mind.
Both of these practices are best done on an empty stomach, usually early in the morning. They
each have distinct energies and benefits, so if you chose to try them both, it is best to separate
them by at least a day (i.e. dont follow nasal rinse immediately with nasya or visa versa).
Nasal Rinse
Nasal rinse is a practice of pouring warm salt water through the nasal passages to moisten
the mucus membranes and cleanse the nasal passages of dust, dirt, pollen, and excess
mucus. If you find that your nasal passages feel dry afterwards, you can use your pinky
finger to lubricate the nostrils with a bit of sesame oil or ghee when youre finished or at
another time of day (i.e. as part of your bedtime routine).
Nasya
Nasya is the practice of applying medicated oil to the nasal passages to soothe these
delicate tissues, promote unobstructed breathing, relieve accumulated stress, and support
mental clarity. This practice is also said to improve the quality of the voice and to
strengthen vision. Nasya should not be performed by pregnant or menstruating
women. Each morning, find a comfortable place to lie in the supine position (on your
back), tilting your head upside down. You may find it helpful to hang your head off the
edge of a bed or bolster, so that the top of your crown is parallel with the floor. Once in
position, apply 3-5 drops of Nasya Oil into each nostril, sniffing the oil inward and
massaging the face, forehead, and scalp to encourage the oil to move up into the sinuses
and head. Relax for a minute or two to allow the oil to absorb before slowly getting up.
Massage the Body With Dry Powder

Massaging the body with soft powders (like chickpea or rice flours), stimulates movement of the
lymph, balances kapha, encourages circulation, liquefies fat, bolsters the health of the skin, and
lends strength and tone to the tissues of the body.3 It can also help to remove excess oil from the
skin following abhyanga.
Bathe
Bathing is a very important part of the traditional Ayurvedic routine. It is said to cleanse and
purify the body, to bring energy and alertness to the being, and to promote longevity.5 Use soap
only where necessary. If youve done abhyanga, rinsing the skin with warm water will generally
suffice to remove excess oil.
Breakfast Time
Establishing a consistent time for breakfast is a great way to ensure that we have time to eat our
first meal mindfully and that we start our day well nourished. The content of your breakfast
should be seasonally appropriate and supportive of your unique constitution or imbalance.
During the Day

While the bulk of a traditional Ayurvedic routine is performed in the morning, there are a handful
of things that we can do throughout the day to enhance the benefits of having a daily routine.
Establish Consistent Times for Meals

This is a very simple way to create consistency for our bodies. It supports digestion, ensures that
we are adequately nourished, and helps calm the nervous system by establishing another
predictable pattern that our bodies can rely on.
Establish Lunch as the Main Meal

The digestive fire is strongest at mid-day, from about 10am to 2pm. This is therefore the best
time to eat our main meal especially for vata-types, who tend toward irregular digestion
already. This also allows us to enjoy a lighter evening meal, which supports sound sleep and
deepens the bodys capacity for rejuvenation each night.
Implement a Consistent Work Schedule

While this is not entirely possible for everyone, do it to the extent that it is possible for you. This
provides another avenue toward predictability and supports a deeper sense of calm within the
nervous system.
Keep An Appropriate Pace

As a vata-type, this may be one of your challenge areas, but it is especially important if you are
one to overextend yourself regularly. By pacing ourselves appropriately throughout the day, we
tend to make better decisions, which generally supports health and can help to prevent stress. If
we can learn to avoid becoming physically, emotionally, or mentally depleted, we can begin to
re-pattern one of vatas core tendencies and ultimately, are much better equipped to keep vata
healthy and balanced.
Allow Adequate Time For Rest

Again, this is not usually vatas first instinct, but it can be very rejuvenating and helpful to
simply honor our need for rest.
Designate Time(s) to Take Herbal Remedies

Taking your herbs at the same time each day is the best way to ensure that you take your herbs
regularly. It also benefits the body in much the same way that eating meals at regular times is
beneficial.
An Evening Routine
The evening routine is critically important because it lays the foundation for success with the
morning routine. An evening routine can be as simple as establishing a consistent dinnertime and
bedtime. Or, it can incorporate a few simple practices. Here are some nice things to consider.
Stick to A Consistent Dinner Time

Ideally, we would eat dinner early enough that our food has time to move completely out of the
stomach before we go to bed. This means allowing your body a minimum of 2-3 hours between
dinner and bedtime. It may also mean eating a lighter dinner than we might otherwise be
accustomed to. These practices allow for proper digestion, prevent the unnecessary accumulation
of toxins, and support healthy sleep patterns.
Take Triphala
Triphala is a traditional Ayurvedic formula comprised of three fruits that is balancing for vata,
pitta, and kapha. It is revered for its unique ability to gently cleanse and detoxify the digestive
tract while replenishing, nourishing, and rejuvenating the tissues. About half an hour before bed,
steep teaspoon triphala powder in a cup of freshly boiled water for 10 minutes. Cool and
drink. Or, take 2 triphala tablets with a glass of warm water.
Create a Brief Bedtime Routine

The idea here is to create a simple series of events that helps to signal your body that the day is
winding down and that you will be going to sleep soon. This practice can be incredibly helpful in
supporting our ability to surrender to sleep. It is important that these activities be consistent from
one day to the next. A bedtime routine might include things like
Brushing the teeth
Washing the face
Applying oil to the feet and scalp
Other soothing, quieting activities that appeal to you
Note: Reading in bed is not recommended, as it disrupts the desired association between being
in bed and sleeping. If you like to read before bed, designate a specific place other than your
bed and enjoy. But keep in mind that reading before bed can be quite stimulating to the eyes
and the mind, which can disrupt healthy sleep patterns. If you tend to struggle with disturbed
sleep, you might want to try giving up your bedtime book for a while to see if you notice a
difference in your quality of sleep.
Establish a Consistent Bedtime

The trick here is to be consistent. Having predictable sleep and wake times helps our bodies
naturally attune to a daily rhythm. It is often helpful to work backward from your desired wake
time and establish a sleep time that ensures that you get enough rest each night. This is a
beautiful way for us to honor our need for sleep and to ensure that adequate rest is built into each
day.
Other Considerations That May Alter Your Routine

You may also find that there is good reason to deviate occasionally from this traditional vatapacifying routine.
Seasonal Adjustments
Each of the seasons arrives with its own unique personality. We can support an improved state of
balance throughout the year by making a conscious effort to live in harmony with the cycles of
nature and by making small adjustments in our routines in order to accommodate the arrival of
each new season. For more information on how you might adapt your routine as the seasons
change, you can explore these seasonal guides:
Ayurvedic Guide to Summer
Ayurvedic Guide to Autumn
Ayurvedic Guide to Winter
Ayurvedic Guide to Spring
Adjustments for Imbalances

Similarly, if we are dealing with imbalances that do not line up precisely with our constitutions,
it is often helpful to adopt a routine that pacifies the dosha(s) that are most aggravated. If you are
unsure of your current condition, you can take Banyans Vikriti quiz, here. If you know your
current imbalances and would like to adapt your routine to better support those doshas, you can
view the other daily routine guides here:

Tridoshic Daily Routine

some sense of regularity. Actually, this is precisely why the daily routine is such potent medicine.
In effect, having a daily routine offers the grounding, stability, and predictability that are largely
absent from our hectic modern lives. The routine itself creates a number of familiar and
comforting reference points throughout each day that send a resounding affirmation to the deep
tissues of the body that all is well, that we can be at ease. And so, when the body becomes
start with. A good strategy might be to add as many little things as you feel truly inspired to do,
and then to take on only 3-5 more significant commitments. If you tend to be overly ambitious,
start with just 1-3 substantial new additions to your day.
Where to Begin?
start with.

to the next.
Eliminate
Scrape Tongue
dietary choices and lifestyle habits influence our overall health from one day to the
next.3 A tongue cleaner made of stainless steel is balancing for all doshas. When you are
finished, rinse with clean water and spit.
Brush Teeth
taste.4
Drink Warm Water



water into each eye in the morning helps to cool, sooth, and relaxes the eyes, but also helps us to

Movement
Yoga
depending on their constitution and current state of balance. For pitta-predominant types,
a moderate form of yoga such as pitta-pacifying yoga that emphasizes grounding and
relaxed effort is usually most appropriate.

and along the spine, or until the first sign of dryness in the mouth.5, 3 For pittapredominant types, the ideal exercise program is typically challenging but moderately
paced, with an emphasis on relaxed effort throughout the activity. Appropriate forms of
exercise for pitta types include swimming, biking, hiking, and skiing.

warm Pitta Massage Oil or Organic Sunflower Oil into the skin. For further instructions on this

The ears are closely related to vata dosha (which is easily aggravated by modern
life). Lubricating the ears with warm, untoasted sesame oil regularly can help to pacify vata in
general, but can also support the sense of hearing, prevent stiffness in the neck by lubricating
local tissues, and encourage healthy TMJ function.3 You can use an eyedropper to place about 10
drops of warm sesame oil in one ear at a time letting it sit for several minutes before draining
any excess and then repeat the process on the other side. Or, you can simply use the tip of your
pinky finger to lubricate the inside of each ear with a bit of sesame oil.3

Foot Massage
Nasal Rinse
Nasya
strengthen vision. Nasya should not be performed by pregnant or menstruating women.
Each morning, find a comfortable place to lie in the supine position (on your back),
tilting your head upside down. You may find it helpful to hang your head off the edge of
a bed or bolster, so that the top of your crown is parallel with the floor. Once in position,
apply 3-5 drops of Nasya Oil into each nostril, sniffing the oil inward and massaging the
face, forehead, and scalp to encourage the oil to move up into the sinuses and head.
Relax for a minute or two to allow the oil to absorb before slowly getting up.

Bathe
Breakfast Time
During the Day

of things that we can do throughout the day to enhance the benefits of having a daily
routine.While the bulk of a traditional Ayurvedic routine is performed in the morning, there are a
handful of things that we can do throughout the day to enhance the benefits of having a daily
routine.


time to eat our main meal especially for pitta-types, who already tend toward a strong
appetite. This also allows us to enjoy a lighter evening meal, which supports sound sleep and

nervous system.

As a pitta-type, you may have to quiet your sense of ambition in order to really honor your
bodys needs, but this will be especially important if you are one to push yourself regularly. If we
can slow down a bit, we tend to make better decisions, which generally supports health and can
also help to prevent stress. If we can learn to listen to our bodies and stop betraying them by
making everything else more important we can begin to re-pattern one of pittas core
tendencies and ultimately, are much better equipped to keep pitta healthy and balanced.

Again, this is not usually pittas first instinct, but it can be very rejuvenating and helpful to
simply honor our need for rest.
beneficial.
An Evening Routine

Take Triphala
steep teaspoontriphala powder in a cup of freshly boiled water for 10 minutes. Cool and

one day to the next. A bedtime routine might include things like:
Brushing the teeth
Washing the face

day.

You may also find that there is good reason to deviate occasionally from this traditional pittapacifying routine.

References
1
Welch, Claudia. Balance Your Hormones, Balance Your Life. Da Capo Press, 2011. 45.
Vagbhata. Ashtanga Hrdayam. Chowkhamba Krishnadas Academy, Varanasi. 2007. Translated

by Prof. K.R. Srikantha Murthy. Ashtanga Hrdayam: Sutrasthana: II:
3
Welch, Claudia. Dinacharya: Changing Lives Through Daily Living. 2007. 8-13. Online
Version of Article.
4
Pole, Sebastian. Ayurvedic Medicine: The Principles of Traditional Practice. Churchill

Livingston Elsevier, 2006. 48.
5
Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. Three Rivers Press, 1998. 5664.
Vata-Pitta and Pitta-Vata Pacifying Daily Routine
Vata-Kapha and Kapha-Vata Pacifying Daily Routine
Pitta-Kapha and Kapha-Pitta Pacifying Daily Routine
How to Massage Your Feet
How to Massage Your Head
Using a Nasal Rinse Cup

do, and then to take on only 3-5 more significant commitments. If you tend to make things too
easy for yourself, err on the side of 5 substantial new additions to your day.
Where to Begin?

Download our Elements of Ayurveda Daily Routine Guide
start with.

to the next.
Eliminate
Scrape Tongue
Brush Teeth
taste.4
Drink Warm Water




Movement
Making time to move our bodies in an appropriate way in the morning is both energizing and
motivating. It supports natural detoxification by promoting healthy circulation and by helping to
Yoga
depending on their constitution and current state of balance. For kapha-predominant
types, a more invigorating form of yoga such as kapha-pacifying yoga that
emphasizes strengthening and stimulation is usually most appropriate.

and along the spine, or until the first sign of dryness in the mouth).5, 3 For kaphapredominant types, the ideal exercise program is typically quite vigorous and
challenging. Appropriate forms of exercise for kapha types include brisk walking,
jogging, biking, hiking, martial arts, and other forms of strength-building, aerobic
exercise.

warm Kapha Massage Oil or Organic Sesame Oil into the skin. For further instructions on this


Foot Massage

Nasal Rinse
Nasya

Bathe
Breakfast Time
During the Day

we eat at optimal times, reduces the propensity for snacking, and helps calm the nervous system
by establishing another predictable pattern that our bodies can rely on.

time to eat our main meal especially for kapha-types, who can easily tend toward sluggish
digestion. This also allows us to enjoy a lighter evening meal, which supports sound sleep and

nervous system.

Sometimes, it is important for kapha-types to honor their own internal pace which may be slow
and steady as opposed to the vata or pitta tendencies to be frantic or obsessive. Our culture
tends to shame being slow, but for kapha-types, slow and steady usually works. That said, kapha
loves the sense of leisure, so an appropriate pace may also mean finding a wellspring of
motivation to push through any heaviness that starts to drag us down. If we can balance honoring
who we are with reaching for our personal best, we can begin to re-pattern one of kaphas core
struggles and ultimately, are much better equipped to keep kapha healthy and balanced.
Allow Adequate (But Not Excessive) Time For Rest

Again, kapha tends to overindulge in rest rather than skimp on it. Rest is indeed important and
rejuvenating, so make sure you are getting enough, but be honest with yourself about how much
you need (for most kapha-types, around 7 hours per night is plenty). If youre waking up
sluggish, chances are youre sleeping too late or for too many hours.

beneficial.
An Evening Routine

Take Triphala

supporting our ability to surrender to sleep. It is important that these activities be consistent
from one day to the next. A bedtime routine might include things like:
Brushing the teeth
Washing the face
Note: Reading in bed is not recommended, as it disrupts the desired association between being in
bed and sleeping. If you like to read before bed, designate a specific place other than your bed
and enjoy. But keep in mind that reading before bed can be quite stimulating to the eyes and
the mind, which can disrupt healthy sleep patterns. If you tend to struggle with disturbed sleep,
you might want to try giving up your bedtime book for a while to see if you notice a difference in
your quality of sleep.
time and establish a sleep time that ensures that you get enough rest each night without being
excessive. This is a beautiful way for us to honor our need for sleep and to ensure that an
appropriate amount of rest is built into each day.

You may also find that there is good reason to deviate occasionally from this traditional kaphapacifying routine.

Vata-Pitta and Pitta-Vata Pacifying Daily

Routine

yourself, start with just 1-2 substantial new additions to your day.
Where to Begin?

start with.

to the next.
Eliminate
Scrape Tongue
This simple
hygiene practice removes bacteria and toxins that have accumulated on the tongue overnight.4 It
also serves to stimulate and cleanse the digestive tract and the vital organs. So while tongue
scraping is considered an important element of daily oral hygiene, it also supports the natural
detoxification of the system at large. Another benefit of scraping the tongue is that it allows us to
take notice of the coating on our tongues each morning and to begin to see how our dietary
choices and lifestyle habits influence our overall health from one day to the next.3 A tongue
cleaner made of stainless steel is balancing for all doshas. When you are finished, rinse with
clean water and spit.
Brush Teeth
taste.4
Drink Warm Water





Movement
Yoga
depending on their constitution and current state of balance. For vata-pitta types, a slow,
gentle form of yoga such as vata-pacifying yoga that emphasizes grounding and
stretching is usually most appropriate.

and along the spine, or until the first sign of dryness in the mouth.5, 3 For vata-pitta types,
the ideal exercise program is typically adequately challenging but also gentle. Activities
done with awareness and relaxed effort like walking, swimming, chi gong, or tai chi
are generally most appropriate for vata-pitta types.

warm Pitta Massage Oil (because vata is inherently calmed by the practice of Abhyanga)
or Organic Sunflower Oil into the skin. Alternatively, you can choose your oils seasonally or
according to your current condition. For further instructions on this rejuvenating technique,
click here.

sesame oil.3
Foot Massage

Nasal Rinse
Nasya

Bathe
Breakfast Time
During the Day



time to eat our main meal especially for vata-pitta types, who can tend toward a very strong
appetite, irregular digestion, or both. This also allows us to enjoy a lighter evening meal, which
supports sound sleep and deepens the bodys capacity for rejuvenation each night.

nervous system.

As a vata-pitta type, this may be one of your challenge areas but it is especially important if you
are one to overextend yourself regularly. By pacing ourselves appropriately throughout the day
by really learning to listen to our bodies we set ourselves up to make better decisions, which
generally supports health and can help to prevent stress. As we learn to avoid becoming depleted
or overly obsessive about a single task, we begin to re-pattern some of our core tendencies and
ultimately, are much better equipped to keep both vata and pitta healthy and balanced.

Again, this is not usually the first instinct for vata-pitta types, but it can be very rejuvenating and
helpful to simply honor our need for rest.
Download our Elements of Ayurveda Guide to Taking Your Herbs

beneficial.
An Evening Routine

Take Triphala

Brushing the teeth
Washing the face

day.

You may also find that there is good reason to deviate occasionally from this traditional vatapitta pacifying routine.

Tridoshic Daily Routine Vata-Kapha and Kapha-Vata Pacifying Daily Routine

yourself, start with just one substantial new addition to your day. If you tend to make things too
easy for yourself, commit to making at least 3 substantial new additions to your day.
Where to Begin?
routine: it is heavily focused on the early morning hours. Most of the recommended practices
are done upon waking and are completed before breakfast. Consider the cosmic peace and
serenity that is accessible in the hours just before sunrise. This time of day embodies an inherent

start with.

to the next.
Eliminate
Scrape Tongue
Brush Teeth
taste.4
Drink Warm Water





Movement
motivating. It supports natural detoxification by promoting healthy circulation and by helping to
Yoga
depending on their constitution and current state of balance. For vata-kapha types, its
important to balance the active, invigorating approach that benefits kapha with the slow,
gentle movements that support vata. One strategy that often works is to do a little bit of
both. For example, you might follow a vigorous yoga practice such as kapha-pacifying
yoga with several restorative poses and a long shavasana. You can also adjust your
routine seasonally, switching from vata-pacifying yoga in the fall and early winter
to kapha-pacifying yoga in the late winter and spring. Regardless of your practice, its
essential that you listen to your body, try to tease out what it needs most, and adapt your
practice accordingly.

and along the spine, or until the first sign of dryness in the mouth.5, 3 Vata-kapha types
have to honor kaphas need for a faster-paced, invigorating exercise routine alongside
vatas need for calmer, more grounding activities like walking, chi gong, or tai chi. A
simple awareness of this dichotomy is an essential first step. Its sometimes helpful to
adopt an appropriate mixture of both or to adjust your exercise routine seasonally to
insure that both vata and kapha are supported throughout the year. And you can always
balance with opposites. If you start to feel heavy or tired, get up and go for a brisk
walk. If you feel depleted and run down, focus on slower, more centering forms of
movement until you recover your strength. Whatever works for you, be careful not to get
chilled during or after exercise, as this will aggravate both vata and kapha.

warm Kapha Massage Oil (because vata is inherently calmed by the practice of Abhyanga)
or Organic Sesame Oil into the skin. Alternatively, you can choose your oils seasonally or
according to your current condition. For further instructions on this rejuvenating technique,
click here.

sesame oil.3

Foot Massage

Nasal Rinse
Nasya
Bathe
Breakfast Time
During the Day


we are adequately nourished and eating at optimal times, reduces the propensity for snacking,
and helps calm the nervous system by establishing another predictable pattern that our bodies can
rely on.

time to eat our main meal especially for vata-kapha types, who can tend toward irregular
digestion, a sluggish metabolism, or both. This also allows us to enjoy a lighter evening meal,
which supports sound sleep and deepens the bodys capacity for rejuvenation each night.

nervous system.

As a vata-kapha type, this may present a bit of a challenge because vata tends to overextend
while kapha can leave us feeling less than motivated. So again, learning to listen to our own
inner compass is critically important. If we feel frantic and ungrounded, we should probably
slow down. If we feel lethargic and lackadaisical, we might need to find a wellspring of
motivation to push through any heaviness thats dragging us down. By pacing ourselves
appropriately throughout the day, we will tend to make better decisions, which generally
supports health and can prevent stress. And if we can learn to strike a balance between the
opposing tendencies of vata and kapha, we will be much better equipped to keep both of our
primary doshas healthy and balanced.

Again, this can be a tricky balancing act for vata-kapha types. Rest is indeed important and
rejuvenating, so make sure you are getting enough but be honest about how much you really
need. If you wake up tired, ask yourself if you feel exhausted and depleted (which likely means
you need morerest), or heavy and sluggish in which case you may have slept too late or for too
many hours.

beneficial.
An Evening Routine

Take Triphala

Brushing the teeth
Washing the face


You may also find that there is good reason to deviate occasionally from this traditional vatakapha pacifying routine.

References
Pitta-Kapha and Kapha-Pitta Pacifying Daily

Routine

do, and then to take on only 3-5 more significant commitments. If you tend to be overly
ambitious, start with just 1-3 substantial new additions to your day; if you tend to make things
too easy for yourself, err on the side of five.
Where to Begin?

start with.

to the next.
Eliminate
Scrape Tongue
Brush Teeth
taste.4
Drink Warm Water




Movement
Yoga
depending on their constitution and current state of balance. For pitta-kapha types, a more
invigorating form of yoga such askapha-pacifying yoga practiced with relaxed effort
(rather than strained intensity) is usually most appropriate. Including several twists,
forward folds, and a sufficient time in shavasana will also help to balance pitta.

and along the spine, or until the first sign of dryness in the mouth.5, 3 For pitta-kapha
types, the ideal exercise program is typically active and challenging but should also serve
to relax and release pittas intensity. In other words, it is best to strive for a calm and
centered state of mind throughout the activity. Appropriate forms of exercise for pittakapha types include swimming, jogging, biking, hiking, and martial arts.
warm Kapha Massage Oil (because kapha tends to be more aggravated by the qualities of oil
massage) or Organic Sesame Oil into the skin. Alternatively, you can choose your oils seasonally
or according to your current condition. For further instructions on this rejuvenating technique,
click here.


Foot Massage

Nasal Rinse
Nasya

Bathe
Breakfast Time
During the Day


rely on.
time to eat our main meal especially for pitta-kapha types, who can tend toward a very strong
appetite, sluggish digestion, or both. This also allows us to enjoy a lighter evening meal, which
supports sound sleep and deepens the bodys capacity for rejuvenation each night.

nervous system.

As a pitta-kapha type, you may have to strike a balance between pittas tendency to be overly
ambitious and kaphas core struggles with lack of motivation. So again, learning to listen to our
own inner compass is critically important. If we become obsessed with a single endeavor and
begin to lose sight of any sense of balance in our lives, we should probably step away, take a
deep breath and slow down a bit. If we feel lethargic and lackadaisical, we might need to find a
wellspring of motivation to push through any heaviness thats dragging us down. By pacing
ourselves appropriately throughout the day, we will tend to make better decisions, which
generally supports health and can prevent stress. Ultimately, this leaves us much better equipped
to keep both of our primary doshas healthy and balanced.

Again, this can be a tricky balancing act for pitta-kapha types. Rest is indeed important and
rejuvenating, so make sure you are getting enough but be honest about how much you really
need. If you wake up tired, ask yourself if you feel overworked and irritable (which likely means
you need morerest and may need to go to bed earlier), or heavy and sluggish in which case you
may have slept too late or for too many hours.

beneficial.
An Evening Routine

Take Triphala

Brushing the teeth
Washing the face

You may also find that there is good reason to deviate occasionally from this traditional pittakapha pacifying routine.

References


yourself or be overly ambitious, start with just 1-3 substantial new additions to your day; if you
tend to make things too easy for yourself, err on the side of five.
Where to Begin?
routine: it is heavily focused on the early morning hours. Most of the recommended practices
are done upon waking and are completed before breakfast. Consider the cosmic peace and
serenity that is accessible in the hours just before sunrise. This time of day embodies an inherent

start with.
to the next.
Eliminate
Scrape Tongue
Brush Teeth
taste.4
Drink Warm Water





Movement
Yoga
depending on their constitution and current state of balance. A tridoshic routine that
balances slow stretch-focused poses and restorative postures with an appropriate mix of
standing poses, twists, forward folds and more challenging flows is usually most
appropriate for tridoshic types. Or, you can adapt your routine seasonally or according
to your current state of balance to include vata-pacifying yoga, pitta-pacifying
yoga, kapha-pacifying yoga, or some pieces of all three.

and along the spine, or until the first sign of dryness in the mouth.5, 3
Tridoshic types have to honor pitta and kaphas respective needs for adequately
challenging and invigorating exercise programs alongside vatas need for more calming,
grounding activities like walking, chi gong, or tai chi. A simple awareness of these
diverse requirements is an essential first step. As with yoga, its sometimes helpful to
adopt an appropriate mix of activities or to adjust your workouts seasonally to ensure that
all three doshas are supported throughout the year. And you can always balance with
opposites. If you start to feel heavy or tired, get up and go for a brisk walk or jog. If you
feel depleted and run down, focus on slower, more calming forms of movement until you
recover your strength. Listen to your body and learn what works best for you.

warm Kapha Massage Oil (because kapha tends to be most aggravated by the qualities of oil
massage) or Organic Sesame Oil into the skin. Alternatively, you can choose your oils seasonally
or according to your current condition. For further instructions on this rejuvenating technique,
click here.

sesame oil.3

Foot Massage

Nasal Rinse
Nasya

Bathe
Breakfast Time
During the Day


rely on.

time to eat our main meal. This also allows us to enjoy a lighter evening meal, which supports
sound sleep and deepens the bodys capacity for rejuvenation each night.

nervous system.

This is especially important if you tend to overextend yourself, be overly ambitious, or if you
struggle on occasion with lack of motivation. So again, learning to listen to our own inner
compass is critically important. If we feel frantic and ungrounded, or become obsessed with a
single endeavor without an appropriate sense of balance, we should probably step away, take a
deep breath and slow down a bit. If we feel lethargic and lackadaisical, we might need to find a
wellspring of motivation to push through any heaviness thats dragging us down. By pacing
ourselves appropriately throughout the day, we will tend to make better decisions, which
generally support health and can prevent stress. Ultimately, this leaves us much better equipped
to keep all of our doshas healthy and balanced.

It can be very rejuvenating and helpful to simply honor our need for adequate rest.

beneficial.
An Evening Routine

Take Triphala

one day to the next. A bedtime routine might include things like
Brushing the teeth
Washing the face


You may also find that there is good reason to deviate occasionally from this traditional tridoshic
routine.


References
1
Welch, Claudia. Balance Your Hormones, Balance Your Life. Da Capo Press, 2011. 45.

Cleaning your Tongue: Fresh Breath and Much More!
Tongue cleaning dates back to ancient times in India, but its benefits especially the promotion
of fresh breath and oral hygiene have recently gained a lot of attention in the West. Using a
tongue cleaner offers rewards to anyone willing to give it a try, and it is worth understanding the
advantages a tongue scraper has to offer your overall health and wellbeing.
Benefits of Using a Tongue Cleaner:
Clears toxins & bacteria from the tongue
Helps remove coating on the tongue that leads to bad breath
Helps eliminate undigested food particles from the tongue
Enhances the sense of taste
Promotes overall oral & digestive health
Gently stimulates the internal organs
Increases your awareness of your state of health
How to Use a Tongue Cleaner:

Ideally, a tongue cleaner is used every day, early in the morning, on an empty stomach. Simply
hold the two ends of the tongue cleaner in both hands. Extend the tongue and place the tongue
cleaner on the surface of the tongue, as far back as is comfortable. Gently pull the tongue cleaner
forward so that it removes the unwanted coating. Rinse the tongue cleaner and repeat as
necessary, usually 7-14 times.
Summer Guide
Maximize Your Summer Health
Constitution Specific Suggestions for a Cool & Blissful Pitta Season

Light. Fire. Heat. Intensity. Its summertime! Do you worship long days of bright sunlight? Do
you welcome a renewed feeling of lightness and expansive consciousness? Maybe you just cant
get enough of the hot summer temperatures. Or, do you dread the heat and go out of your way to
avoid the summer sun? Perhaps a dark, air-conditioned movie theater is more your speed on a
hot, summer day.
Summer, like each of the seasons, arrives with its own distinct personality. Depending on your
constitution, summer may increase your internal sense of harmony, or it may aggravate one of
your innate tendencies. For example, a hot-natured individual who prefers a cool climate may
love the winter, but will feel hotter than most to the point of discomfort as the heat of
summer intensifies. On the other hand, someone with chronically cold hands and feet, who never
seems to be able to stay warm in the winter months, will experience exactly the opposite: long,
cold winters will be a challenge and s/he will relish the heat of summer. But the seasons need not
be an intrinsic source of fluctuating dread and euphoria.
One of the fundamental principles of Ayurveda is that our habits, routines, and dietary choices
should ebb and flow with the seasons. We can support an improved state of balance throughout
the year by making a conscious effort to live in harmony with the cycles of nature and by
regularly adjusting our lifestyle and habits to accommodate the arrival of each new
season. While this idea may at first seem daunting, many people find that the recommended
seasonal adjustments come quite naturally and that a few simple changes can dramatically
increase health and vitality.
In Ayurveda, it is said that like increases like and that opposites balance; this helps to explain
why summertime stirs something different in each of us. If you know your constitution, you can
actually take even more personalized steps to harmonize your internal landscape with the
changing nature of the seasons.
If you are unsure of your Ayurvedic body type, try this Banyan Botanicals questionnaire to help
you determine your constitution.
Summer: The Pitta Season
The most striking characteristics of summer the heat, the long days of bright sun, the sharp
intensity, and the transformative nature of the season are directly in line with pitta, which is
why summer is considered a pitta season. And, despite the fact that some climates are
exceptionally humid this time of year, the cumulative effect of intense heat is to dry things out,
so summer is also considered dry.1 On a more subtle level, summer is a time of expansion and
mobility traits more characteristic of vata. While there is plenty to celebrate about summers
unique personality, its possible to have too much of a good thing. A summer seasonal routine is
aimed at fostering diet and lifestyle habits that will help to prevent the over-accumulation of
summer qualities and allow you to enjoy the unique gifts that summertime has to offer.
Negotiating a Blissful Summer: General Recommendations for the Pitta Season

Your primary focus through the summer months will be to keep pitta balanced by staying cool,
mellowing intensity with relaxation, and grounding your energy. It may also be helpful to learn
to recognize early signs of pitta imbalance so that you can take steps to address those quickly, if
they arise. But summer has some distinctly vata characteristics as well, so youll also want to
stay hydrated, foster stability, and balance vatas natural expansiveness and mobility with quiet,
restful activities. The following recommendations for pitta are appropriate for most people
during the summer. For additional considerations specific to your constitution, see the sections
addressing each of the seven Ayurvedic body types below.
Pitta Season Diet

During the summer, our bodies naturally crave light foods and small meals that are easy to digest
because the digestive fire a strong source of internal heat disperses in order to help keep us
cool.1 Being fully present with your meals while savoring the flavor and texture of your food will
help minimize the risk of overeating. Summer is a time to favor the sweet, bitter and astringent
tastes and to relish in cool, liquid, even slightly oily foods.2 This is the best time of year to enjoy
fresh fruits and salads. It is also a great time to indulge in sweet dairy products such as milk,
butter, ghee, cottage cheese, fresh homemade yogurt, and even ice cream on occasion.3 All
unrefined sweeteners except honey and molasses are cooling and can be enjoyed in moderation
during the summer months.3
In the way of beverages to beat the heat, enjoy cool or room temperature water infused with mint
or lime and a little raw sugar, a sweet lassi, cooling herbal teas such as peppermint, licorice,
fennel or rose, or an occasional beer. Iced drinks are best avoided; they disturb the digestive fire
and create toxins in the body.2
Go easy on sour or unripe fruits, aged cheeses, and heating vegetables and spices such as carrots,
beets, radishes, onions, garlic, ginger, and mustard seeds. Try to avoid extremely spicy foods like
chilies or cayenne pepper altogether. Also keep in mind that raw vegetables (as in salads) will be
better digested if they are eaten at lunch, rather than at dinner.2
Below is a list of some ideal summer foods:3
Fruits to Favor
Apples
Avocados
Berries
Cherries
Coconut
Cranberries
Grapes
Limes
Mangoes
Melons
Pears
Pineapples
Plums
Pomegranates
Prunes
Vegetables to Favor
Artichokes
Asparagus
Beet Greens
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Chard
Collard Greens
Cucumbers
Green Beans
Kale
Lettuce
Okra
Potatoes
Watercress
Zucchini
Grains to Favor
Barley
Rice, Basmati
Wheat
Legumes to Favor
Adzuki Beans
Black Beans
Garbanzo Beans
Mung Beans
Soy Beans & Products

Split Peas
Oils to Favor
Coconut Oil
Olive Oil
Sunflower Oil
Spices & Garnishes to Favor

Basil
Cardamom
Cilantro
Coriander
Dill
Fennel
Lime
Mint
Parsley
Meats to Favor (if you eat them)

Fish (freshwater)
Poultry (white)
Shrimp
Sweeteners
Maple syrup
Unrefined cane sugar
Turbinado
Pitta Season Lifestyle Choices

Summertime is bursting with vibrant energy and most people find it easier to rise early in the
morning at this time of year. This is a natural and beneficial rhythm to embrace. Early morning is
also the best time for exercise. Before you bathe, massage the skin with a light coating of a pitta
soothing oil, like coconut or sunflower oil, to calm the nervous system and cool the body.2
Essential oils of jasmine and khus are good fragrances for the summer or you may enjoy a rose
water spritz to calm, cool, and refresh your mind.2, 1
Dressing in light, breathable clothing made of cotton or silk and favoring cooling colors like
whites, grays, blues, purples, and greens will help you counter the intensity and heat.2 Summer is
ideal for spending time in nature, but when you do go outside, wear a wide-brimmed hat and
sunglasses to shelter yourself from the intense sun.2 On especially hot days, there is often an
afternoon lull in energy and you may find that a short nap is beneficial.2
In the evening before bed, wash and dry the feet and massage them with a light coating of
brahmi oil to ground your energy and draw the heat down. It is best to retire by 10 or 11pm to
avoid an overly stimulated mind,1 and lying on your right side will activate the lunar pathway in
the left nostril, which is calming and cooling. Also be aware that sexual activity, in excess, can
provoke pitta and deplete energy, so cultivate moderation in this aspect of your life during the
summer months.1
Pitta Season Exercise

Summer can motivate improved physical fitness and it is generally a great season to be active,
provided you exercise at appropriate times and at an appropriate intensity. Exercise is very
heating and, at this time of year, is best avoided during the heat of the day, especially from 10am
2pm. Instead, try exercising early in the morning, when the atmosphere is crisp and cool. Its
also important not to push too hard. Ideally, exercise at about 50-70% of your capacity, breathing
through your nose the entire time, if you can. Follow your workout with a drop of rose oil to the
third eye, throat, and navel to help the body cool down.1
Pitta Season Yoga

Breanna, Customer Service Supervisor, takes a pitta-soothing meditation break in the Banyan
garden.
Pitta is fiery and intense; you can balance the pitta season by simply adjusting your yoga practice
to calm pittas tendencies. Allow your routine to be guided by relaxed effort: move gently,
fluidly, and gracefully, keeping the gaze soft and the breath stable. Cultivate a calm inner
awareness rather than pushing yourself to maximum capacity with precision and sharp muscular
effort. Check yourself frequently to ensure that youre not straining in your practice. Focus on
creating a sense of groundedness and flow rather than becoming static in the poses.
Since the solar plexus tends to hold heat, favor asanas that massage, strengthen, and wring out
the abdominal region such as cat/cow, cobra, boat, side openers, and twists. Cooling, selfreferencing poses such as childs pose and forward bends are also very beneficial during the pitta
season, as are gentle flows such as moon salutation. Always close your practice with a few
minutes in shavasana to ground your energy and integrate the benefits of practicing yoga. For
instructions on any of these poses and more information on yoga most suitable to pitta season,
click here.
Herbal Support for Pitta Season

There are numerous herbs that support the healthy function of pitta that can be especially
beneficial during the summer season. Among them
are: Amalaki, Brahmi, Bhumyamalaki, Guduchi, Kutki, Neem, and Shatavari. For more
information on the unique role each of these herbs play, see Balancing Pitta. Many of our herbal
formulations also provide support for pitta including Healthy Pitta, Liver Formula, Pitta
Digest, Blood Cleanse, Healthy Hair, and Mental Clarity.
Summer for Vata

Constitution Specific Suggestions for a Cool & Blissful Season
If your constitution is dominated by vata, the heat of summer likely doesnt bother you
much. Instead, youll want to ensure that youre not over-exposed to summers dry, sharp, mobile
and expansive qualities. This is especially important because, if your vata is aggravated by
summers end, it will be that much harder to have a healthy vata season, come autumn. So, enjoy
the heat and focus your attention on staying grounded, calm, relaxed, and well-hydrated.
Foods to Favor
You may find that you can tolerate slightly heating foods like apricots, bananas, cranberries,
citrus, mango, peaches, pineapple, root vegetables, and cooked spinach. If you need to cool off,
reach for avocados, cucumbers, cilantro, summer squash, or zucchini.1 You will also benefit from
oily, nourishing foods like coconut, dates, okra, olives, sweet potatoes, wheat, quinoa, and
rice. Other supportive foods for you would include kidney beans, mung beans, miso and a wide
variety of dairy products. Since most spices will support your digestive fire rather than
overheating it, feel free to indulge your taste buds just avoid intensely fiery dishes.
Acceptable Seasonal Indulgences

Sweet, creamy treats, are grounding, calming, and nourishing, and can be a nice addition to your
summer diet, but dont overdo the iced and frozen foods like ice cream and popsicles. Instead, try
rice or tapioca puddings, chai, spiced milk, and lassis (sweet or spiced yogurt drinks). You might
also enjoy nourishing breads and other baked treats that have a cooling energetic but that are
packed with nutrition. And, you may find that you can stay ahead of the summer heat without
completely giving up aged cheese, sour cream, hard liquor, or red wine, but watch for increased
heat or acidity with these foods.
Foods to Minimize
Youll want to limit your intake of the more astringent fruits such as apples, pears, berries,
pomegranate and dried fruits. Foods like watermelon, salad, raw vegetables, broccoli, brussels
sprouts, cabbage, cauliflower, and white potatoes may overtax your delicate digestion.1 If you do
eat these foods, make sure they are well oiled, well spiced, and try to eat them for lunch rather
than dinner. Your best strategy in determining you ideal summer diet will be to develop
awareness around your eating habits and how you feel after eating. Learn to pay attention to
subtle signs of increased dryness like gas, bloating, constipation, or dry skin.
Lifestyle Adjustments
The most important thing you can do for yourself in the summer is to keep your feet firmly
planted on the ground. Your tendency may be to get carried away by the expansive, mobile
nature of the summer, forgetting to create stability for yourself. To calm your nervous system,
you may enjoy a half and half mixture of sesame oil and coconut oil for your oil massage before
bathing. Rather than packing in as much as you can possibly take on, develop a strong intention
to rest, relax, and maintain a somewhat open schedule. Maybe choose a stay-cation over a
vacation that crosses multiple time zones. Seek out soothing and gentle forms of exercise such as
a relaxed swim, tai chi, gentle yoga, or a walk in nature. Integrate full yogic breath and at least
10 minutes of shavasana into your yoga practice, breathe deeply throughout the day, and spend
some time relaxing on the couch.
Summer for Pitta

Project Manager, Megan (pitta), does a cooling forward bend in the park.
If your constitution is dominated by pitta, youll want to be especially vigilant about adopting a
seasonal routine during the summer. Following as many of the below recommendations as
possible will go a long way toward preventing an unhealthy accumulation of pitta. Of all the
types, you will need to be most mindful of staying cool in the summer and of balancing your
sharp focus with plenty of play and leisure.
Foods to Favor
Your diet will be one of the best ways you can keep your pitta in balance during the summer
months. Use lots of cooling spices and garnishes like fennel, coriander, cilantro, lime, and
shredded coconut. Foods that will be especially supportive include avocados, coconut,
watermelon, asparagus, cucumber, leafy greens, red lentils, and mung beans.1 And feel free to eat
lots of salad! If you take triphala regularly, you may want to try switching to amalaki during the
summer months.2 Or, take some aloe vera juice/gel or avipattikar to help clear excess pitta from
the digestive tract.

You can indulge in some sweet, creamy treats this summer to help you stay cool ice cream or
popsicles, creamy rice or tapioca puddings, and lassis (sweet or spiced yogurt drinks). The best
time of day to have these will be mid-day, perhaps an hour or two after lunch. Breads made of
wheat, barley, and/or oats, rice cakes and the like will also calm pitta.
Foods to Minimize
Your system will be very sensitive to hot, acidic foods like chilies and cayenne peppers as well as
sour and fermented foods, so try to stay away from these as much as possible. Even mildly
heating fruits such as bananas, cranberries, grapefruit, lemon, or pineapple may be too much for
you. The same goes for heating vegetables (like corn, eggplant, olives, radishes, tomatoes, and
cooked spinach), sour cheeses, hard liquor and red wines. Everybody is a little different, so your
best strategy is to develop awareness around your eating habits and how you feel after
eating. Learn to pay attention to subtle signs of increased heat and minimize any foods that seem
to cause acidity, diarrhea, a rash, or a sour taste in your mouth.
The most important thing you can do for yourself is to keep cool, physically and
emotionally. Plan your time to be out and about especially if youll be in the sun for the
cooler parts of the day, in the early morning or in the evening. Cover up, shade yourself, and
drink plenty of cooling fluids like peppermint tea or water with lime and a bit of unrefined cane
sugar. Exercise in the early morning and try not to push too hard. Integrate plenty of twists and
forward bends into your yoga practice, minimize inversions, and experiment with sheetali
pranayama the cooling breath. In general, cultivate a sense of playfulness and relaxation to
soften your sharp edges.
Summer for Kapha

Michelle, (kapha) meditates to start the day with a calm mind.
Summer may well be the most naturally balancing season for you. This is the time of year to root
out any lingering winter lethargy by taking full advantage of the light, sharp, dry, expansive, and
mobile qualities of the summer season. Youll want to make sure that youre not getting too
much of a good thing, but this is really a perfect time to celebrate your potential get fit, tackle
goals, stretch outside your comfort zone, and maybe even lose a few pounds!
Foods to Favor
A diet dominated by fresh fruits and vegetables is ideal for kapha types. The best fruits for you
will be those with an astringent quality like apples, berries, cherries, pears, dried fruits, apricots,
peaches, and pomegranate.1 As for vegetables: eat your fill! You can also favor amaranth, barley,
quinoa, basmati rice, rice cakes, most beans, cottage cheese and goats milk.1 Enjoy making your
summer meals exciting and flavorful with a variety of spices, and lean on the cooling spices
weve mentioned to help you beat the heat.

Because of the lightness and heat of the summer season, this is one time of year when you might
be able to get away with a very occasional delectable sweet treat. Focus on light choices in small
portions, and dont overdo frozen foods and drinks even though you may love them. Especially
favorable choices would include a tapioca or basmati rice pudding, spiced milk, spiced chai, or a
lassi (sweet or spiced yogurt drink).
Foods to Minimize
Youll want to be careful not to over-indulge on heavy, nourishing or exceptionally watery fruits
and veggies like avocado, banana, coconut, dates, figs, watermelon, cucumber, olives, parsnips,
summer squash, and zucchini.1 Minimize heavy carbohydrates like cooked oats, pastas, and
wheat.1 Because everyone is different, try to develop an awareness of your eating habits and how
you feel after eating. Pay attention to subtle signs of increased heaviness or lethargy.
Kapha tends to be a bit static by nature, so summertime offers a great opportunity to overcome
your internal sense of inertia with the light, bright, sharp and mobile attributes of the
season. Embrace a new level of activity and engagement with life and youll find that your mind
and body will thank you. You can tolerate a bit more heat than pitta types, but too much can be
suffocating. Youll do better if youre active during the cooler times of day. Start your day early
(before 6am) and do something active in the early morning a jog or a bike ride, an active and
invigorating yoga practice, or a challenging swim. You have natural strength and stamina and
will benefit from pushing yourself a bit, physically. Guard against being overly sedentary,
minimize daytime naps, and break out of your self-imposed limitations to embrace a new level of
health.
Summer for Vata-Pitta & Pitta-Vata

Banyan Ambassador, Anisha (vata-pitta type), takes a pitta pacifying vacation from her busy
practice.
Because summer is pitta season, your primary focus in the summer months will naturally be to
keep pitta under control, but youll want to have a close eye on supporting healthy vata by
countering excessive lightness, dryness, sharp intensity, subtlety, and mobility as well.
Foods to Favor
Focus on eating summer foods that are good for both vata and pitta: apples, coconut, dates, figs,
melons, prunes and soaked raisins, asparagus, cucumbers, green beans, cooked leeks, okra,
parsnips, sweet potatoes, summer squash, zucchini, kidney beans, mung beans, soft cheeses,
cottage cheese, cows or goats milk, yogurt, amaranth, cooked oats, quinoa, white rice, and
wheat.1 If you enjoy salad or raw vegetables, consider a lightly sauted salad, blanched
vegetables, and lubricate your greens with a generous amount of olive oil, sunflower oil, or
ghee. Also consider some mild spices like fresh ginger, cardamom, clove, coriander, cumin, and
turmeric to keep your digestive fire healthy.

Sweets are cooling, nourishing and calming to both vata and pitta, so this is a good time of year
to indulge your sweet tooth, in moderation. Creamy sweets are especially balancing to both vata
and pitta, but be careful not to disturb the digestive fire with too much cold or frozen food.
Foods to Minimize
Do your best minimize foods that aggravate both of your primary doshas like sour apples,
cranberries, persimmons, raw carrots, corn, eggplant, raw onions, radishes, millet, and rye.1
Otherwise, the most valuable thing you can do for yourself is to cultivate awareness around your
eating habits and learn to notice the effect that various foods have on you. Listen to your body
and be on the lookout for signs of excess heat (acidity, diarrhea, sour taste, rashes) and excess
dryness (gas, bloating, or constipation).
Your challenge during the summer months is to stay cool and relaxed. This is a great time of year
to spend time in nature, and even though your vata may love the sun, try to enjoy the outdoors at
cooler times of day, when the atmosphere softens the suns intensity. Favor pitta-pacifying
exercise with a vata-protecting attitude of grace and love, being careful not to go too hard or too
fast. For yoga, a traditional pitta-pacifying routine followed by a long shavasana would be
ideal. Dont over-commit yourself and take plenty of down time to replenish after youve been
going strong. Manage stress with contemplative practices or pranayama and make time for fun
and play in your busy and driven life.
You may find it helpful to read both the pitta and vata sections for some more helpful hints on
supporting these doshas during the summer months.
ummer for Pitta-Kapha & Kapha-Pitta

Customer Service Specialist, Rae (pitta-kapha type), relaxes in the cooling summer grass.
Because summer is a pitta season, your primary focus will be to keep your pitta happy, but youll
also want to take advantage of summers natural tendency to support kapha.
Foods to Favor
Focus on eating summer foods that are good for both pitta and kapha: apples, berries, cherries,
pears, pomegranate, prunes, raisins, asparagus, broccoli, cabbage, cauliflower, celery, cilantro,
green beans, leafy greens, okra, peas, potatoes, rutabaga, raw spinach, sprouts, amaranth, barley,
dry oats, basmati rice, rice cakes, most beans, cottage cheese, and goats milk.1 Also consider
using mild spices like fresh ginger, cardamom, clove, coriander, cumin, and turmeric to boost
your digestive fire.

This is a good time of year to indulge your sweet tooth, in moderation. Lighter sweets will be
more supportive of kapha than heavy, creamy choices, and be careful not to disturb the digestive
fire with too much cold or frozen food.
Foods to Minimize
Do your best minimize foods that aggravate both of your primary doshas, like ripe bananas,
green grapes, grapefruit, kiwi, lemon, plums, rhubarb, tamarind, olives, brown rice, urad dal,
hard cheeses, sour cream, and store bought yogurt (home-made is fine).1 Develop a careful
awareness around your eating habits and learn to notice the effect that various foods have on
you. Be on the lookout for signs of excess heat (acidity, diarrhea, sour taste, rashes) and excess
heaviness (lethargy, low energy after meals, brain fog).
Your challenge during the summer months is to push your kapha out of complacency without
aggravating pitta. Be active at the cooler times of day, so that you can push yourself without
overheating. For yoga, practice a traditional pitta-pacifying routine modified for kapha with a
pace that pushes you slightly. Include some flows, chest openers, back bends, and strengthbuilding poses, but watch your pitta tendency to strain, and make time for quiet reflective poses
like forward bends. Close your practice with 5-10 minutes in shavasana. Ultimately, youre
searching for the balance between kaphas need for activity and pittas sharp and often overly
driven nature.
You may find it helpful to read both the pitta and kapha sections above for some more helpful
hints on supporting these doshas during the summer months.
Summer for Vata-Kapha & Kapha-Vata

Community Director, Erin (vata-kapha type), enjoys a calming moment reading in the park.
Because pitta is not a dominant player in your constitution, your attention will be focused
primarily on balancing the vata-qualities of the summer season. At the same time, youll want to
honor the relief that summertime offers kapha. Relish the flexibility, flow, and creativity of the
season and learn to navigate the delicate dance of creating balance.
Foods to Favor
You will be able to handle slightly more heat than other types in the summer. Focus on eating
summer foods that are good for both vata and kapha: apricots, berries, cherries, peaches, soaked
prunes or raisins, asparagus, cilantro, green beans, leeks, okra, rutabaga, cooked spinach,
amaranth, basmati rice, seitan, miso, mung beans, tur dal, soft cheeses, cottage cheese, and goats
milk.1 Also consider using a moderate amount of spice to stoke your digestive fire fresh ginger,
cardamom, coriander, cumin, and turmeric are good choices.

You can afford to eat some of the more heating vegetables like beets, cooked carrots, and cooked
onion, in moderation. This is also a good time of year to indulge your sweet tooth, in
moderation. The light, hot nature of summer may make an occasional ice cream or pudding more
tolerable than it would be at other times of year. Just be careful not to disturb the digestive fire
with too much cold or frozen food.
Foods to Minimize
Do your best minimize foods that aggravate both of your primary doshas, like watermelon, pasta,
and soy beans.1 Develop a careful awareness around your eating habits and learn to notice the
effect that various foods have on you. Be on the lookout for signs of excess dryness (gas,
bloating, constipation, dry skin) and excess heaviness (lethargy, low energy after meals, brain
fog).
Your challenge during the summer months is to allow kapha to be active enough, without
wearing down vata. You may be able to tolerate a bit more heat than some, but dont overdo
it. For yoga, you could try an active, early morning practice with some flows, standing poses,
balancing poses, chest openers, back bends, restorative poses, and a long shavasana at the close
of your practice. Ultimately, the summer gives you an opportunity to strike a balance between
kaphas need for activity and vatas strong tendency to overexert.
You may find it helpful to read both the vata and kapha sections above for some more helpful
hints on supporting these doshas during the summer months.
References
Summer for Vata-Pitta-Kapha

Customer Service Supervisor, Gina (vata-pitta-kapha type), is ready for a summer picnic.
You are the rare type that has the built-in strength of all the doshas, which allows you to simply
try to balance the characteristics of summer. Focus on pacifying pitta, have a peripheral
awareness around protecting vata but do so without robbing kapha of the active and celebratory
nature of the summer season.
Foods to Favor
Follow a pitta pacifying diet, being careful not to aggravate vata. Kapha will tend to be balanced
by the characteristics of the summer season. Of course tridoshic summer foods like berries, red
grapes, mango, soaked prunes, soaked raisins, asparagus, leeks, okra, amaranth, basmati rice,
quinoa, cottage cheese, and goats milk will be especially favorable.1

This is a good time of year to indulge your sweet tooth, in moderation. An occasional creamy
treat like ice cream, pudding, or lassi will be welcome in the summer months. Just be careful not
to disturb the digestive fire with too much cold or frozen food.
Foods to Minimize
The best way to determine which foods to avoid is to become aware of your eating habits and of
the effect that various foods have on you. Be on the lookout for signs of excess heat (acidity,
diarrhea, rash, or sour taste), excess dryness (gas, bloating, constipation, dry skin), and excess
heaviness (lethargy, low energy after meals, brain fog), and adjust your diet as needed to avoid
these manifestations of imbalance.
Your focus should be on staying cool, grounded, relaxed, and yet engaged with the vibrance of
the summer season. Be most mindful of protecting pitta from the heat and intensity by rising
early, being active early in the day, and staying out of the sun whenever possible. In your yoga
practice, you can include elements that will pacify all three doshas, but do your practice in a
pitta-pacifying way, with relaxed effort and be sure to spend 5-10 minutes in shavasana.
As is clear, your particular summer routine may look slightly different from someone with a
different constitution, but we can all benefit from implementing diet and lifestyle changes that
align us with the rhythms of nature throughout the year. By actively protecting our own vitality
and health, we are better able to connect with and appreciate the gifts of each season. This pitta
season, adopt a personalized seasonal routine so that you can embrace the summer with presence,
contentment, and joy.
You may find it helpful to read the pitta, vata and kapha sections above for some more helpful
hints on how to support all three doshas during the summer months and then adapt the advice to
your needs pacifying whichever dosha seems to need the most attention at any given time.
Fall Guide
An Ayurvedic Guide to a Calm and Balanced Vata Season
Fall is a time of transition. It is evident everywhere around you. Many trees and shrubs are
quietly undressing in preparation for the winter. There is a subtle browning of the earth.
Temperatures, which, just a few weeks ago were raging with the intense heat of summer, are
beginning to hint at the telltale crispness of autumn. And there is the wind: slowly gathering
strength, carrying the tides of winter on its breath. The autumn harbors a certain emptiness that
can leave us feeling exposed and a little raw, but it is also filled with possibility a time when
we, too, can strip down to a quiet essence of being and savor the simplicity. The fall brings with
it a predominance of air element and prana, the vital breath, the subtle essence of life, is
abundant in the atmosphere. Autumn is dry, rough, windy, erratic, cool, subtle, and clear. These
are all qualities shared by vata dosha, and because like increases like, autumn is considered a
vata season. This same principle illustrates why taking a few simple steps to balance vata this fall
can be tremendously beneficial.
Why Bother With a Seasonal Routine?

Ayurveda considers a seasonal routine an important cornerstone of health, year around.
Balancing the nature of your local climate with lifestyle choices that offset the potential for
seasonally induced imbalance is one of the simplest ways that you can protect your wellbeing.
But, keep in mind that the seasons vary widely from one place to another, as do the qualities that
they engender. Vata season is whatever time of year most embodies the attributes that
characterize vata dosha: dry, light, cold, rough, subtle, mobile, and clear (or empty). Autumn is
the classic vata season. However, depending on where you live, the dry and expansive qualities
of vata may be prevalent components of your environment as early as summer, and the autumn
may be followed by a very drying, cold, isolating, and/or windy winter.
Beginning to observe your environment from this qualitative perspective empowers you to
respond to both daily and seasonal fluctuations in your local climate. The truth is that many of us
adopt seasonally appropriate habits already, without even being conscious of doing so. For
instance, summer is a time when we often enjoy salads and watermelon in abundance, both
perfect antidotes to the heat and intensity of the summer. Whereas by October and November,
were often baking delicious pumpkin breads and dining on hearty, grounding soups foods that
naturally subdue the dry, light, and erratic nature of the fall. By making diet and lifestyle choices
that counter the effects of each season, you can better maintain your internal sense of equilibrium
throughout the year.
Navigating Vata Season Gracefully

If we consider the Ayurvedic principle that opposites balance, vata season (which is cool, light,
dry, windy, and unpredictable) will be less aggravating if you fill it with warmth, oiliness, deep
nourishment, loving relationships, and a sense of stability and groundedness. In addition, you
may find it helpful to familiarize yourself with signs and symptoms of vata imbalance so that you
are better prepared to address those immediately, if they do arise. The following
recommendations are appropriate for most people, but if you know your constitution, you can
tailor your seasonal routine to your unique Ayurvedic body type. For constitution-specific
considerations, see the sections following these general recommendations.
Vata Season Diet

Your diet is a powerful way to soothe vata this fall. Heavy, oily, nourishing foods that are high in
protein, high in fat, brought to life with warming, stimulating spices, and served hot, will go a
long way toward maintaining your internal reserves of moisture and keeping you grounded
through the vata season. Youll also want to favor the sweet, sour, and salty tastes. In general, eat
mushy, soft foods and garnish them generously with ghee or oil. Breakfasts of cooked grains
like oatmeal, tapioca, cream of rice, and cream of wheat are perfect this time of year. Lunches
and dinners that include steamed vegetables, hearty grains, soups, and stews are grounding and
moisturizing. If you eat meat and eggs, this is one of the best times of year to enjoy them. Dairy
products and most nuts and seeds are also beneficial. In general, youll want to reduce your
consumption of raw vegetables, cold and frozen foods, as well as the bitter, pungent, and
astringent tastes. It is best to minimize light, cooling, and drying foods like broccoli, cabbage,
cauliflower, sprouts, leafy greens, white potatoes, beans, popcorn, crackers, millet, and dried
fruit. If you do eat these foods, eat them in moderation and make sure that they are soaked, well
cooked, and/or served with ghee.
You may find that, during the course of the fall, youll naturally want to increase your intake of
food, but be careful to follow the lead of your appetite and digestion. This is also a great time of
year to do a mono-diet type of cleanse. Vata requires adequate nourishment so it is best to avoid
fasting.
The following is a list of ideal vata season foods:1, 2
Fruits to Favor
Apples (cooked)
Avocados
Bananas
Dates
Figs
Grapefruit
Grapes
Lemons
Limes
Mangoes
Oranges
Papayas
Prunes (soaked)
Raisins (soaked)
Tangerines
Vegetables to Favor
Beets
Carrots
Chilies
Garlic
Okra
Onions
Pumpkins
Squash, Winter
Sweet Potatoes
Grains to Favor
Amaranth
Basmati Rice
Brown Rice
Oats
Quinoa
Wheat
Legumes to Favor
Kidney Beans
Miso
Mung Beans
Tur Dal
Urad Dal
Nuts & Seeds to Favor

All nuts and seeds are supportive of vata season
Dairy to Favor
Butter
Buttermilk
Cheese
Cream
Ghee
Kefir
Milk (not cold)

Sour Cream
Yogurt
Animal Products to Favor (if you eat them)

Beef
Buffalo
Chicken
Crab
Duck
Eggs
Fish
Lobster
Oysters
Shrimp
Turkey
Venison
Oils to Favor
Almond
Ghee
Sweeteners
Olive
Peanut
Safflower
Sesame
Honey
Jaggary
Maple Syrup
Molasses
Rice Syrup
Sugar (Raw)
Spices to Favor (All spices are good for vata season)

Allspice
Anise
Asafoetida (Hing)
Basil
Bay Leaf
Black Pepper
Cardamom
Cinnamon
Clove
Cumin
Dill
Garlic
Ginger
Mustard Seeds
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Saffron
Turmeric
Vata Season Lifestyle Choices

One of the most effective ways to support vata is by establishing a daily routine. Try to do the
same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day.
Set the tone for your day by rising early, taking full advantage of the silence, stillness, and peace
that are intrinsic to the early morning hours. Then, you can calm your nervous system, awaken
your tissues, and ground your energy by massaging your skin with warm, organic sesame oil.
Follow this practice with a warm, relaxing shower, leaving a coat of oil on the skin to absorb
throughout the day. Steam baths and humidifiers can help to preserve internal moisture as well.
Some gentle yoga and 10-15 minutes of meditation will further your sense of stability and
wellness. If you enjoy a little fragrance, vetiver, geranium, and citrus essential oils are very
appropriate this time of year. Dress in autumn colors when appropriate reds, yellows, oranges
and whites and wear enough clothes that you are warm throughout the day. When you step out
into the elements, cover your head and ears to protect them from the biting wind and cold. If
possible, minimize your exposure to drafts, loud noise, aggressive music, fast driving, and
excessive sexual activity. Try to be in bed by 10pm so that you get plenty of rest before dawn.
Vata Season Exercise

The best times of day to exercise are in the early morning and evening hours (6-10am and 610pm). Vata is very easily aggravated by fast, mobile activities, so consider slow, gentle,
strengthening forms of exercise instead. Walking, hiking, swimming, biking, yoga, and tai chi are
good choices, provided they are done at an appropriate level of intensity. Ideally, exercise at
about 50-70% of your capacity, breathing through your nose the entire time. And remember to
balance your activity with adequate relaxation and sleep so that your tissues can rejuvenate
properly.
Vata Season Yoga

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a
profoundly calming effect on vata and can work wonders during vata season. Your breath should
be deep and fluid. If you practice pranayama, alternate nostril breathing is very balancing this
time of year. Warm up slowly and include some joint rotations. Move with intention and fluidity
grounding the hands and the feet on the mat whenever possible and avoid jumping between
postures. Gentle flows like a relaxed sun salutation are perfect for vata. You can also favor
standing and balancing poses such as mountain, warrior I, warrior II, and tree pose to increase
stability and strength. Connect with the earth beneath you in poses such as thunderbolt, cat cow,
cobra, and childs pose and quiet the mind with forward bends such as intense westward stretch.
Gentle inversions and restorative poses such as legs up the wall are also very good for vata.
Close your practice with a long shavasana, covering yourself with a blanket so that you dont get
chilled. For instructions on any of these poses and for more information on vata balancing yoga,
click here.
Herbal Support for Vata Season

Taking chyawanprash in the morning can help to reinforce immunity, strength, and energy during
the autumn season. Ashwagandha is stabilizing to the mind and nervous system and can promote
sound sleep, strong digestion, proper elimination, and appropriate strength. Similarly, herbal teas
such as ginger, licorice, or a combination of cumin, coriander, and fennel, can help to promote
proper digestion and warmth. Other grounding, vitalizing herbs and formulas include bala,
dashamula, haritaki, triphala, and vidari. Herbal tablets that are especially supportive of vata
include: ashwagandha, haritaki, healthy vata, joint support, mental clarity, stress ease, triphala,
tranquil mind, and vata digest.
The following considerations are specific to each of the seven Ayurvedic Body Types. If you
dont know yours, try this Banyan Botanicals questionnaire to help you determine your
Constitution.
Fall Cleanse for Vata

A Gentle Autumn Cleanse For Vata-Predominant Types
Give Thanks to Your Body
Your body is remarkably intelligent and incredibly hard working. Day in and day out, it
processes all kinds of inputs distinguishing whats good for you from whats not, doing its best
to eliminate any harmful substances alongside routine metabolic waste. But these days, our
bodies are inundated with a never-ending barrage of stressors: environmental toxins, processed
foods, unresolved emotions, and psychological stress, to name a few. Inevitably, in attempting to
digest it all, we accumulate some degree of toxicity which, over time, can build up in the
system, deposit in the tissues, and compromise our health. But there is something you can do to
give your body a break. Actually, this is precisely the idea behind an Ayurvedic cleanse: to slow
the flood so that the body can rest, recuperate, and repair itself. And amazingly, when the deluge
of inputs slows, your body will immediately take advantage of the lull to do some very deep
cleaning.
The practice of cleansing is considered a vital part of an Ayurvedic lifestyle, with great potential
for improved energy, strength, and immunity, as well as a renewed love of life. An Ayurvedic
cleanse serves to rest and purify the digestive system while addressing the root cause of any
imbalances. The entire process works to draw toxins out of the tissues and into the digestive tract
so that they can be eliminated, and simultaneously removes excess vata, pitta, and kapha to
promote improved balance and overall health.
Below, you will find everything you need to implement a simple, food-based cleanse at home
this fall. However, even a gentle cleanse like this one is not appropriate for pregnant or
breastfeeding women, or anyone who is extremely weak or debilitated. On the other hand, if you
are considering becoming pregnant, Ayurveda highly recommends that both partners undertake a
cleanse approximately three months prior to conception.
What To Expect
This particular cleanse is seven days in length, but plan on giving the process about two weeks
for optimal results. This timeframe allows for proper preparation before the cleanse and eases
you slowly back into your normal routine afterwards. A traditional Ayurvedic cleanse involves
four distinct phases, each critically important to your success:
1. Preparation
Three Days Prior to the Cleanse (longer, if possible)

For a few days leading up to your cleanse, focus on cleaning up your diet and habits to prepare
the body for an effective cleanse. You will want to eliminate (or at least dramatically reduce)
your use of coffee, caffeine, tobacco products, alcohol, and any recreational drugs. At the same
time, reduce your intake of fast foods, processed foods, meat, refined sugars, and sweets. During
this time, eat as many simple, whole foods as possible (fruits, vegetables, whole grains, nuts, and
seeds).
2. Active Cleansing
Core Seven Days of the Cleanse

This is the heart of the cleanse. During this time, you will eat a very simplified mono-diet of
kitchari (basmati rice cooked with split mung beans). This diet is substantive enough that you
can maintain your essential responsibilities but it simultaneously resets the digestive system,
supports the elimination of toxins, and balances vata, pitta, and kapha. During this seven day
period, other cleansing practices such as abhyanga (Ayurvedic oil massage), gentle exercise, and
detoxifying herbs can enhance the impact of the cleanse.
3. Reintroduction
Three Days Following the Cleanse (longer, if possible)

Even after you complete the seventh day of the cleanse, your body will still be processing the
toxins that were stirred into circulation. And, your digestive system will have become
accustomed to a very clean diet and will be somewhat sensitive to overly stimulating or
processed foods. Therefore, a slow transition back into your normal routine and a more diverse
diet is critically important. This three-day period is a chance to buffer your system and to
rekindle your agni (digestive fire) so that it can handle more complex foods. Again, eat primarily
simple, whole foods, diversifying your menu very gradually. If possible, take this time to test the
waters with foods that are potentially aggravating like dairy, wheat, and soy ideally,
reintroducing these foods one at a time and giving yourself up to 24 hours to observe how your
body responds.
4. Rejuvenation
Up to Three Months Following the Completion of the Cleanse

This is the final step in any Ayurvedic cleanse. Now that youve cleared your body of
accumulated toxins and imbalances, your tissues are primed to receive very deep
nourishment. Rejuvenating foods and practices are usually sweet and comforting, and most
people find this phase of the cleanse quite enjoyable. If you received an email about this cleanse,
you will receive a second email in about two weeks detailing the rejuvenation process. If youd
like to know more now, click here.
Please Note: This timeframe is ideal, but if you dont have two weeks to give to a cleanse, you
can shorten the phases in proportion to one another. For example, you might do 1-2 days of
preparation, 3-4 days of cleansing, 1-2 days of reintroduction, and 1-2 months of rejuvenation.
Planning and Preparation
The more completely you can clear your schedule for this process, the better. At a minimum,
eliminate any unnecessary obligations and give yourself as much unscheduled time to rest as
possible. A menstruating woman should schedule her cleanse around her cycle to ensure that she
is not bleeding during the 7 days of active cleansing. If her period comes unexpectedly, she can
continue on the kitchari diet, but should suspend all other practices (abhyanga, nasya, triphala,
etc.) until her menstruation is complete.
Maggie enjoying the outdoors, connecting with nature and calming her vata with
soothing music.
Daily Routine During the 7-Day Cleanse
Freshly prepared foods are best for your cleanse, so youll want to cook your breakfast grains
and kitchari fresh each day at whatever time works best with your schedule. While it is
acceptable to prepare all of your food for the day first thing in the morning, if possible avoid
eating leftovers from previous days throughout the cleanse.
Morning Routine
Rise early so that you can complete your morning routine before breakfast
Upon waking, scrape your tongue and brush your teeth
Administer Nasya Oil (3-5 drops in each nostril)
Sip 8 oz. of hot water to cleanse the system and to awaken the digestive
capacity
Perform Abhyanga (Ayurvedic Self Massage) with Organic Sesame Oil or Vata
Massage Oil
o
For maximum benefit, let the oil soak in for about 20 minutes
Steam Bath, Sauna, or Improvised Sweat

o
If you have access to a steam room or sauna, let your oil soak in as you
sit just long enough to break a sweat
Otherwise, you can warm your bathroom with a space heater and
create a little steam with hot water from the shower
It is important not to get chilled
Take a bath or shower

o
Take care not to slip on oily surfaces consider washing your feet first
Use soap strategically (not all over the body)
Excess oil will rinse off with water
If you do not need to go out, it is fine to leave some oil in your hair
Otherwise, you may need to shampoo more than once to remove all of
the oil
Use a designated towel to pat dry (this towel will become oily over
time)
Gentle Exercise
o
Slow, gentle movements will support cleansing; more than that can be
counterproductive
This is not a time to push yourself
Consider walking, tai chi, qigong, or gentle yoga
Scott Blossoms Fall Detox Yoga or some Vata Pacifying Yoga would be
perfect
Eat Breakfast
o
Rice Porridge, Seasoned Barley, or Kitchari as much as desired (do

not overeat)
Throughout The Day
Eat kitchari throughout the day, as desired
Eat at least 3 meals per day
Have more than 3 meals per day, if desired allowing at least 3 hours
between meals
It is best to avoid snacking, but if you need a little something extra, you can
enjoy some fresh fruit or a few raw nuts
It is very important not to feel deprived during your cleanse
Be sure to eat enough food and enough variety that you truly feel satisfied
and at peace with this process
You can garnish your kitchari with Fresh Coriander Chutney or Sesame Seed
Chutney
Try not to eat after 7pm
Drink at least 12 cups (96 fl. oz.) of room temperature, warm, or hot fluids
each day to ensure adequate hydration and to help flush toxins as they are
released
Ideally, most of your fluids should be taken between meals
Appropriate fluids include water, CCF Tea, Rehydration Tea, and detox tea
drink as much of these as you like
Evening Routine
Triphala Tea
o
About a half hour before bed, steep teaspoon triphala powder in a

cup of freshly boiled water for 10 minutes. Cool and drink.
Or, take 2 triphala tablets with a glass of water.
Retire for the Night

o
Sleep is the bodys best time to detox so be sure to get plenty of rest
during the cleanse
Making Supportive Lifestyle Choices
Keep your activities as quiet and mindful as possible.
Surround yourself with things that you find uplifting and nourishing.
Minimize stress and exposure to frantic or disturbing environments.
A cleanse can stir up unresolved emotions so it is important to be prepared

for some emotional purging as well. If intense emotions arise during or after
your cleanse, greet your emotions with compassion, observe them with
detached awareness, and allow them simply to move through honoring
yourself in the process.
REST as much as possible. You can ensure that the bulk of your energy is
devoted to cleansing by minimizing the number of resources that your body
allocates elsewhere.
The creek is a great place to feel inspired balancing rocks clears my mind.
A New Beginning Transitioning Back Into Your Normal Life
Toward the end of the cleanse, take some time to reflect on your life so that you can move
forward with whatever new intentions feel important to you at this time. One of the greatest gifts
you can give yourself as you wrap up your cleanse is to honor the effort youve made by slowly
and gently easing back into a more diverse diet and a more typical routine. Even after youve
moved through a defined period of reintroduction, understand that it may take some time two
weeks, a month, or longer before you are able to fully appreciate the benefits of your
cleanse. The body is often still working to eliminate the toxins released during the cleanse, so
this is completely normal. It is really important to cultivate inner awareness and listen to your
body as you transition back into a healthy diet and lifestyle. As you do this, you can move into
the final phase of the process known in Ayurveda as rasayana or rejuvenation a period of time
to offer your tissues deep nourishment.
Recipes
These delicious recipes have been provided courtesy of Dr. Scott Blossom. Remember that your
food will absorb the energy of your mindset and state of being while cooking, so you can assist
your healing process by bringing good intentions and a sense of presence to your kitchen.
Rice Porridge
Seasoned Barley
Vata Balancing Kitchari
Fresh Coriander Chutney
Sesame Seed Chutney
Cumin, Coriander, Fennel Tea for Vata and Pitta Imbalances
Alakananda Mas Rehydration Tea
Shopping List
Herbs & Products

o
Organic Sesame Oil or Vata Massage Oil
Nasya Oil
Triphala Powder or Triphala Tablets
Tongue Cleaner
Brahmi / Gotu Kola (optional)
Vata Digest (optional)
Groceries
o
Organic White Basmati Rice, ~3 lbs.
Organic Yellow Split Mung Beans or Organic Whole Mung Beans

(available in the bulk section of most health food stores) ~1.5 lbs.
Organic Ghee (Clarified Butter available at most health food stores)
Organic Roasted Sesame Seeds (optional)
Kombu or Wakame (optional) (available at most health food stores)
Vegetables such as
o
Carrots
Green Beans
Zucchini
Spices and Garnishes to Have on Hand

o
Black Mustard Seeds
Black Pepper
Cayenne Pepper
Cilantro
Cumin Seeds
Coconut, Unsweetened and Shredded
Coriander Seeds
Fennel Seeds
Ginger Root, Fresh
Fresh Mint or Dried Peppermint
Hing (Asafoetida)
Lemons
Limes
Sea Salt
Sweeteners: Barley Malt, Maple Syrup, Raw Honey, and/or Turbinado

Sugar
Turmeric Root, Fresh (optional)
Turmeric, Powdered
Or, save time and money with one of Banyans Cleanse Kits:
Kitchari Kit
o
7-day Supply of Organic Basmati Rice
7-day Supply of Organic Split Mung Dal
Kitchari Spice Mix
Organic Ghee
Ayurvedic Cleanse Kit

o
All of the above plus
Organic Triphala Tablets
Organic Sesame Oil
Detox Tea
Deluxe Ayurvedic Cleanse Kit

o
All of the above plus
Organic Chyavanprash
Organic Nasya Oil
Nasal Rinse Cup
Stainless Steel Tongue Cleaner
Fall Cleanse for Pitta

A Gentle Autumn Cleanse For Pitta-Predominant Types
Banyan friend, Allisone has a Pitta predominant constitution.

cleaning.
What To Expect
you slowly back into your normal routine afterwards.
A traditional Ayurvedic cleanse involves four distinct phases, each critically important to your
success:
1. Preparation
seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation

Taking time to relax and reset after work even if its for just a few moments, helps keep Allisone
balanced.

Morning Routine
Sip 8 oz. of hot water to cleanse the system and to awaken the digestive capacity
Perform Abhyanga (Ayurvedic Self Massage) with Organic Sunflower Oil or Pitta
Massage Oil
o For maximum benefit, let the oil soak in for about 20 minutes

o If you have access to a steam room or sauna, let your oil soak in as you sit just
long enough to break a sweat
o Otherwise, you can warm your bathroom with a space heater and create a little
steam with hot water from the shower
o It is important not to get chilled

o Take care not to slip on oily surfaces consider washing your feet first
o Use soap strategically (not all over the body)
o Excess oil will rinse off with water
o If you do not need to go out, it is fine to leave some oil in your hair
o Otherwise, you may need to shampoo more than once to remove all of the oil
o Use a designated towel to pat dry (this towel will become oily over time)
Gentle Exercise
o Slow, gentle movements will support cleansing; more than that can be
counterproductive
o This is not a time to push yourself

o Consider walking, tai chi, qigong, or gentle yoga
o Perfect choices include Scott Blossoms Fall Detox Yoga or some Vata Pacifying
Yoga (which is seasonally appropriate and gentle enough for the cleanse)
Eat Breakfast
o Rice Porridge, Seasoned Barley, or Kitchari as much as desired (do not overeat)
Throughout The Day
Have more than 3 meals per day, if desired allowing at least 3 hours between meals
It is best to avoid snacking, but if you need a little something extra, you can enjoy some
fresh fruit or a few raw nuts
Be sure to eat enough food and enough variety that you truly feel satisfied and at peace
with this process
You can garnish your kitchari with Fresh Coriander Chutney or Sesame Seed Chutney
Drink at least 12 cups (96 fl. oz.) of room temperature, warm, or hot fluids each day to
ensure adequate hydration and to help flush toxins as they are released
Appropriate fluids include water, CCF Tea, Rehydration Tea, and detox tea drink as
much of these as you like
Evening Routine
Triphala Tea
o About a half hour before bed, steep teaspoon triphala powder in a cup of
freshly boiled water for 10 minutes. Cool and drink.
o Or, take 2 triphala tablets with a glass of water.

o Sleep is the bodys best time to detox so be sure to get plenty of rest during the
cleanse
A cleanse can stir up unresolved emotions so it is important to be prepared for some

emotional purging as well. If intense emotions arise during or after your cleanse, greet
your emotions with compassion, observe them with detached awareness, and allow them
simply to move through honoring yourself in the process.
REST as much as possible. You can ensure that the bulk of your energy is devoted to
cleansing by minimizing the number of resources that your body allocates elsewhere.
Doing what you love is a great way to rejuvenate. When creating art, I become receptive to its
sublime wonder. That is nourishment!
A New BeginningTransitioning Back Into Your Normal

Life
Recipes
Rice Porridge
Seasoned Barley
Pitta Cooling Kitchari
Sesame Seed Chutney
Shopping List
Herbs & Products

o Organic Sunflower Oil or Pitta Massage Oil
o Nasya Oil
o Triphala Powder or Triphala Tablets
o Tongue Cleaner
o Brahmi / Gotu Kola (optional)
o Pitta Digest (optional)
Groceries
o Organic White Basmati Rice, ~3 lbs.

o Organic Yellow Split Mung Beans or Organic Whole Mung Beans (available in
the bulk section of most health food stores) ~1.5 lbs.
o Organic Ghee (Clarified Butter available at most health food stores)
o Organic Roasted Sesame Seeds (optional)
o Kombu or Wakame (optional) (available at most health food stores)
Vegetables such as
o Burdock Root
o Zucchini
o Green Beans

o Black Pepper
o Cayenne Pepper (optional use only a pinch so as not to aggravate pitta)
o Cilantro
o Coconut, Unsweetened and Shredded
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Ginger Root, Fresh
o Fresh Mint or Dried Peppermint
o Hing (Asafoetida)
o Lemons
o Limes
o Sage, Dried
o Sea Salt
o Sweeteners: Barley Malt, Maple Syrup, Raw Honey, and/or Turbinado Sugar
o Turmeric Root, Fresh (optional)
o Turmeric, Powdered
Kitchari Kit
o 7-day Supply of Organic Basmati Rice
o 7-day Supply of Organic Split Mung Dal
o Kitchari Spice Mix
o Organic Ghee

o All of the above plus
o Organic Triphala Tablets
o Organic Sesame Oil
o Detox Tea

o Organic Chyavanprash
o Organic Nasya Oil
o Nasal Rinse Cup
o Stainless Steel Tongue Cleaner
Fall Cleanse for Kapha

A Gentle Autumn Cleanse For Kapha-Predominant Types
Banyan friend and Bikram Yoga teacher Michelle, has a Kapha predominant constitution.

cleaning.
success:
1. Preparation
seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation
accumulated toxins and imbalances, your tissues are primed to receive very deep nourishment.
Rejuvenating foods and practices are usually sweet and comforting, and most people find this
phase of the cleanse quite enjoyable. If you received an email about this cleanse, you will receive
a second email in about two weeks detailing the rejuvenation process. If youd like to know more
now, click here.

I love to take time and meditate in nature. It makes me feel more connected to and centered in
my spirit.

Morning Routine
Perform Abhyanga (Ayurvedic Self Massage) with Organic Sesame Oil or Kapha
Massage Oil
For maximum benefit, let the oil soak in for about 20 minutes


Gentle Exercise
counterproductive
Eat Breakfast
o Seasoned Barley or Kitchari as much as desired (do not overeat)
Throughout The Day
with this process
Appropriate fluids include water, Ginger Turmeric Tea, Rehydration Tea, and detox tea
Evening Routine
Triphala Tea

cleanse

Yoga helps get the energy moving in my body, cleaning out any stagnation and leaving me with
a fresh perspective.

Life
Recipes
Seasoned Barley
Kapha Reducing Kitchari
Sesame Seed Chutney
Ginger Turmeric Tea for Kapha
Shopping List
Herbs & Products

o Organic Sesame Oil or Kapha Massage Oil
o Nasya Oil
o Tongue Cleaner
o Kapha Digest (optional)
Groceries
Vegetables such as
o Burdock Root
o Zucchini
o Green Beans
o Leafy Greens (Kale or Collard Greens)
o Onion

o Bay Leaves
o Black Mustard Seeds
o Black Pepper
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Hing (Asafoetida)
o Lemons
o Limes
o Oregano
o Sage, Dried
o Sea Salt
o Sweeteners: Raw Honey (best choice for kapha), and/or Turbinado Sugar
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Fall Cleanse for Vata-Pitta & Pitta-Vata

A Gentle Autumn Cleanse For Vata-Pitta and Pitta-Vata Types
Megan, Banyan Project Manager, yogini, and lover of flowers embodies a Vata Pitta constitution.

cleaning.
What To Expect
1. Preparation
seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation
now, click here.

Eating a delicious bowl of kitchari in the sunshine keeps me warm, calm and grounded all day.
Megan on her lunch break enjoying Kitchari Wednesday at Banyan.

Morning Routine
o Upon waking, scrape your tongue and brush your teeth
o Administer Nasya Oil (3-5 drops in each nostril)
o Sip 8 oz. of hot water to cleanse the system and to awaken the digestive capacity
o Perform Abhyanga (Ayurvedic Self Massage) with Organic Sesame Oil or Vata
Massage Oil


Gentle Exercise
counterproductive
o Scott Blossoms Fall Detox Yoga or some Vata Pacifying Yoga would be perfect
Eat Breakfast
Throughout The Day
with this process
Evening Routine
Triphala Tea

cleanse

Staying connected with friends and family by writing letters soothes my heart and calms my
vata.

Life
weeks, a month, or longer before you are able to fully appreciate the benefits of your cleanse.
The body is often still working to eliminate the toxins released during the cleanse, so this is
completely normal. It is really important to cultivate inner awareness and listen to your body as
you transition back into a healthy diet and lifestyle. As you do this, you can move into the final
phase of the process known in Ayurveda as rasayana or rejuvenation a period of time to offer
your tissues deep nourishment.
Recipes
Rice Porridge
Seasoned Barley
Sesame Seed Chutney
Shopping List
Herbs & Products

o Organic Sesame Oil or Vata Massage Oil
o Nasya Oil
o Tongue Cleaner
o Vata Digest (optional)
Groceries
Vegetables such as
o Carrots
o Green Beans
o Zucchini

o Black Pepper
o Cayenne Pepper
o Cilantro
o Cumin Seeds
o Coriander Seeds
o Fennel Seeds
o Hing (Asafoetida)
o Lemons
o Limes
o Sea Salt
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Fall Cleanse for Pitta-Kapha & Kapha-Pitta

A Gentle Autumn Cleanse For Pitta-Kapha and Kapha-Pitta Types
Banyans E-Commerce specialist and life long plant lover, Rae, has a Kapha-Pitta constitution.

cleaning.
What To Expect
success:
1. Preparation
seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation
now, click here.

Being out in the elements helps balance my Kapha constitution, I find that meditating outside
enlivens my spirit.

acceptable to prepare all of your food for the day first thing in the morning, youll want to avoid
Morning Routine
Massage Oil

Gentle Exercise
counterproductive
Eat Breakfast
Throughout The Day
with this process
Appropriate fluids include water, CCF Tea, Ginger Turmeric Tea, Rehydration Tea,
and detox tea drink as much of these as you like
Evening Routine
Triphala Tea
About a half hour before bed, steep teaspoon triphala powder in a cup of freshly boiled
water for 10 minutes. Cool and drink.
Or, take 2 triphala tablets with a glass of water.
Sleep is the bodys best time to detox so be sure to get plenty of rest during the cleanse

I love doing mantras on my long trail runs in the cool fall weather, it makes me feel alive and
peaceful.

Life
Recipes
Seasoned Barley
Sesame Seed Chutney
Shopping List
Herbs & Products

o Organic Sesame Oil or Pitta Massage Oil
o Nasya Oil
o Tongue Cleaner
Groceries
o Barley, dry (optional)
o Organic Ghee (available at most health food stores)
Vegetables
o Burdock Root
o Zucchini
o Green Beans

o Black Pepper
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Hing (Asafoetida)
o Lemons
o Limes
o Oregano
o Sage, Dried
o Sea Salt
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Fall Cleanse for Vata-Kapha & Kapha-Vata

A Gentle Autumn Cleanse For Vata-Kapha and Kapha-Vata Types
Erin, a Vata-Kapha type and our Social Media Goddess, loves to step outside of the office during
the day for fresh air and Facebook.

cleaning.
What To Expect
1. Preparation
seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation
now, click here.

During the Fall season, it is important for me to eat warm foods and get enough sunshine to keep
my vata energy grounded and balanced.

Morning Routine
Massage Oil


Gentle Exercise
counterproductive
Eat Breakfast
Throughout The Day
with this process
Evening Routine
Triphala Tea

cleanse

During the Vata Season I find japa meditation soothing for my active and sometimes scattered
mind."

Life
Recipes
Rice Porridge
Seasoned Barley
Sesame Seed Chutney
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries
Vegetables such as
o Burdock
o Carrots
o Green Beans
o Zucchini

o Black Pepper
o Cayenne Pepper
o Cilantro
o Cumin Seeds
o Coriander Seeds
o Fennel Seeds
o Hing (Asafoetida)
o Lemons
o Limes
o Sea Salt
Kitchari Kit

o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Fall Cleanse for Vata-Pitta-Kapha

A Gentle Autumn Cleanse For Tridoshic Types

cleaning.
What To Expect
1. Preparation
seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation
now, click here.

Gina enjoying a bowl of kitchari on her break, during her fall cleanse.

Morning Routine
Massage Oil


Gentle Exercise
counterproductive
Eat Breakfast
o Rice Porridge, or Kitchari as much as desired (do not overeat)
Throughout The Day
with this process
Evening Routine
Triphala Tea

cleanse

During the fall I like to keep my Kapha active and my Vata having fun.

Life
Recipes
Rice Porridge
Sesame Seed Chutney
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries
Vegetables such as
o Burdock
o Carrots
o Green Beans
o Zucchini

o Black Pepper
o Cayenne Pepper
o Cilantro
o Cumin Seeds
o Coriander Seeds
o Fennel Seeds

o Hing (Asafoetida)
o Lemons
o Limes
o Sea Salt
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Spring Cleanse for Vata

A Gentle Spring Cleanse For Vata-Predominant Types
Customer Service rep, Jennifer (Vata type), enjoys a gentle cleansing walk with her dogs.
cleaning.
cleanse rests and resets the digestive system, eliminates toxins, and simultaneously removes
excess vata, pitta, and kapha from the body all of which serve to promote improved balance
and overall health.
this spring. However, even a gentle cleanse like this one is not appropriate for pregnant or
are considering becoming pregnant, it is ideal for both partners to undertake a cleanse
approximately three months prior to conception.
What To Expect
1. Preparation
this time, eat as many simple, whole foods as possible (fruits, vegetables, whole grains, legumes,
nuts, and seeds).
2. Active Cleansing
detoxifying herbs can enhance the efficacy of the cleanse. Further instructions detailing this
phase of the cleanse are below.
3. Reintroduction
toxins that may have been stirred into circulation. And, your digestive system will have become
processed foods. Therefore, a slow transition back to a more diverse diet and back into your
normal routine is critically important. This three-day period is a chance to buffer your system
and to rekindle your agni (digestive fire) so that it can handle more complex foods. Again, eat
primarily simple, whole foods, diversifying your menu very gradually. If possible, take this time
to test the waters with foods that are potentially aggravating like dairy, wheat, and soy ideally,
body responds.
4. Rejuvenation
you will receive a second email in a few weeks detailing the rejuvenation process. If youd like
to know more now, click here.

Daily Routine During the 7-Day Active Cleansing Phase

Morning Routine
Perform Abhyanga (Ayurvedic Self Massage) with Organic Sesame Oil or Vata Massage
Oil


o When shampooing, it can be helpful to apply and massage shampoo into the hair
before wetting it and, if necessary, shampoo a second time
Gentle Exercise
counterproductive
o Consider walking, tai chi, or qigong
o Some gentle, Vata Pacifying Yoga (which is gentle enough for the cleanse) would
also be perfect
Eat Breakfast
o Rice Porridge or Kitchari as much as desired (do not overeat)
Throughout The Day
with this process
Drink plenty of of room temperature, warm, or hot fluids each day to ensure adequate
hydration and to help flush toxins as they are released (a good rule of thumb is to divide
your weight in pounds by two and drink at least that number of ounces each day: e.g.
150lbs 2 = 75 oz.)
Evening Routine
Triphala Tea
freshly boiled water for 10 minutes, cool, and drink
o Or, take 2 triphala tablets with a glass of water

cleanse


Life
this is completely normal. It is really important to cultivate inner awareness and to listen to your
body as you transition into a more diverse, but healthy, diet and lifestyle. As you do this, you can
move into the final phase of the process known in Ayurveda as rasayana or rejuvenation a
period of time to offer your tissues deep nourishment.
Recipes
Rice Porridge
Sesame Seed Chutney
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries
Vegetables such as
o Carrots
o Green Beans
o Asparagus
Spices and Garnishes to Consider Having on Hand (for the above recipes)
o Black Pepper
o Cayenne Pepper
o Cilantro
o Cumin Seeds
o Coriander Seeds
o Fennel Seeds
o Hing (Asafoetida)
o Lemons
o Limes
o Sea Salt
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Spring Cleanse for Pitta

A Gentle Spring Cleanse For Pitta-Predominant Types
Banyan Ambassador, Maria (Pitta type), greets the morning sun.
cleaning.
and overall health.
What To Expect
success:
1. Preparation

nuts, and seeds).
2. Active Cleansing
3. Reintroduction
and to rekindle youragni (digestive fire) so that it can handle more complex foods. Again, eat
body responds.
4. Rejuvenation


Morning Routine
Massage Oil


Gentle Exercise
counterproductive
also be perfect
Eat Breakfast
Throughout The Day
with this process
Evening Routine
Triphala Tea

cleanse


Life
move into the final phase of the process known in Ayurveda asrasayana or rejuvenation a
Recipes
Seasoned Barley
Sesame Seed Chutney
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries
Vegetables such as
o Burdock Root
o Zucchini
o Green Beans

o Black Pepper

o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Lemons
o Limes
o Sage, Dried
o Sea Salt
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Spring Cleanse for Kapha

A Gentle Spring Cleanse for Kapha-Predominant Types
Banyan friend, Michelle (Kapha type), practices gentle morning yoga.
cleaning.
and overall health.
What To Expect
success:
1. Preparation
nuts, and seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation


Morning Routine
Massage Oil



Gentle Exercise
counterproductive
also be perfect
Eat Breakfast
Throughout The Day
with this process
150lbs 2 = 75 oz.)
Appropriate fluids include water, Ginger Turmeric Tea, Rehydration Tea, and detox tea
Evening Routine
Triphala Tea

cleanse


Life
move into the final phase of the process known in Ayurveda asrasayana or rejuvenation a
Recipes
Seasoned Barley
Sesame Seed Chutney
Ginger Turmeric Tea
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries
Vegetables such as
o Burdock Root
o Zucchini
o Green Beans
o Onion
o Bay Leaves
o Black Pepper
o Cayenne Pepper
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Lemons
o Limes
o Oregano
o Sage, Dried
o Sea Salt
Kitchari Kit
o Organic Ghee


o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Spring Cleanse for Vata-Pitta and Pitta-Vata

Types
A Gentle Spring Cleanse for Vata-Pitta and Pitta-Vata Predominant Types
Customer Service rep, Shawn (Pitta-Vata), making some time to journal.
cleaning.
and overall health.
What To Expect
success:
1. Preparation
nuts, and seeds).
2. Active Cleansing
3. Reintroduction

body responds.
4. Rejuvenation


Morning Routine
Massage Oil (both seasonally appropriate)


Gentle Exercise
counterproductive
also be perfect
Eat Breakfast
o Rice Porridge, Seasoned Barley or Kitchari as much as desired (do not overeat)
Throughout The Day
with this process
Evening Routine
Triphala Tea

cleanse


Life
Recipes
Rice Porridge
Seasoned Barley
Sesame Seed Chutney
Cumin, Coriander, Fennel Tea
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries

Vegetables such as
o Burdock Root
o Green Beans
o Zucchini
o Black Pepper
o Cayenne Pepper (use only a pinch so as not to aggravate pitta)
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Lemons
o Limes
o Sage, Dried
o Sea Salt
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
spring Cleanse for Pitta-Kapha and KaphaPitta Types

A Gentle Spring Cleanse for Pitta-Kapha and Kapha-Pitta Predominant Types
Customer Service rep, Elizabeth (Pitta-Kapha), is uplifted by puppy love.
cleaning.
and overall health.
What To Expect
success:
1. Preparation
nuts, and seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation


Morning Routine


Gentle Exercise
counterproductive
also be perfect
Eat Breakfast
Throughout The Day
with this process
150lbs 2 = 75 oz.)
Evening Routine
Triphala Tea

cleanse


Life
Recipes
Seasoned Barley
Sesame Seed Chutney
Ginger Turmeric Tea
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries

Vegetables such as
o Burdock Root
o Zucchini
o Green Beans
o Onion
o Bay Leaves
o Black Pepper
o Cayenne Pepper (use only a pinch so as not to aggravate pitta)
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds

o Lemons
o Limes
o Oregano
o Sage, Dried
o Sea Salt
o Sweeteners: Barley Malt, Maple Syrup, Raw Honey (best choice for excess
kapha), and/or Turbinado Sugar
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Spring Cleanse for Vata-Kapha and KaphaVata Types

A Gentle Spring Cleanse for Vata-Kapha and Kapha-Vata Predominant Types
Community Director, Erin (Vata-Kapha), enjoying a bowl of kitchari.
cleaning.
and overall health.
What To Expect
success:
1. Preparation
nuts, and seeds).
2. Active Cleansing
3. Reintroduction
body responds.
4. Rejuvenation


Morning Routine


Gentle Exercise
counterproductive
also be perfect
Eat Breakfast
Throughout The Day
with this process
150lbs 2 = 75 oz.)
Evening Routine
Triphala Tea

cleanse


Life
Recipes
Rice Porridge
Seasoned Barley
Sesame Seed Chutney
Ginger Turmeric Tea
Shopping List
Herbs & Products

o Nasya Oil

o Tongue Cleaner
Groceries
Vegetables such as
o Burdock Root
o Zucchini
o Green Beans
o Onion
o Bay Leaves

o Black Pepper
o Cayenne Pepper
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Lemons
o Limes
o Oregano
o Sage, Dried
o Sea Salt
o Sweeteners: Barley Malt, Maple Syrup, Raw Honey (best choice in cases of
excess kapha), and/or Turbinado Sugar
Kitchari Kit

o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Spring Cleanse for Vata-Pitta-Kapha

A Gentle Spring Cleanse for Tridoshic Types
Banyan Ambassador, Nadya (Vata-Pitta-Kapha), relaxing in nature.
cleaning.
and overall health.
What To Expect
success:
1. Preparation
nuts, and seeds).
2. Active Cleansing
3. Reintroduction
processed foods. Therefore, a slowtransition back to a more diverse diet and back into your
and to rekindle your agni (digestive fire) so that it can handle more complex foods. Again, eat
body responds.
4. Rejuvenation


Morning Routine


o If you do not need to go out, it is fine to leave some oil in your hairUse soap
strategically (not all over the body)
Gentle Exercise
counterproductive
also be perfect
Eat Breakfast
Throughout The Day
with this process
150lbs 2 = 75 oz.)
Evening Routine
Triphala Tea

cleanse


Life
Recipes
Rice Porridge
Seasoned Barley
Sesame Seed Chutney
Cumin, Coriander, and Fennel Tea
Ginger Turmeric Tea
Shopping List
Herbs & Products

o Nasya Oil
o Tongue Cleaner
Groceries
Vegetables such as
o Burdock Root
o Zucchini
o Green Beans
o Onion
o Bay Leaves
o Black Pepper
o Cayenne Pepper
o Cilantro
o Coriander Powder
o Coriander Seeds
o Cumin Seeds
o Fennel Seeds
o Hing (Asafoetida)
o Lemons
o Limes

o Oregano
o Sage, Dried
o Sea Salt
o Sweeteners: Barley Malt, Maple Syrup, Raw Honey (best choice in cases of
excess kapha), and/or Turbinado Sugar
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
An Introduction to Ayurvedic Cleansing

The Power & Potential of a Cleanse
Do you ever feel just slightly off, but you cant quite put your finger on what exactly is wrong?
Or maybe its a more specific condition thats disrupting your quality of life. These days, feeling
lousy has almost become the norm. Too many of us are giving up on the possibility of ever
feeling our best again. Unfortunately, our cultural focus on diagnostic tools, treating symptoms,
and on labeling a wide range of ailments within tidy categories of disease is dulling our
collective capacity for self-awareness and inner sensitivity. As a result, many of us are ignoring
our own internal alarm bells. In some ways, feeling crummy can be a blessing; at the very least,
it is an important invitation. Why? Because it is at these early stages of being unwell of feeling
off, down, or hindered in some way that we can correct our imbalances with the greatest ease.
And even if you feel fantastic today, wouldnt you prefer to stay that way?
This is why Ayurveda can be such a transformational force in our lives. Ayurveda literally means
the science of life and it teaches us to tune into both the conspicuous and subtle indicators that
there is room for improvement within body, mind, and spirit. It then offers us a myriad of
diverse therapeutic strategies to actually achieve positive change. As a system of healing,
Ayurveda honors the utter uniqueness of the individual while helping each of us to court an everimproving sense of balance and harmony in our lives. Ayurveda does not purport to offer any
one-size-fits-all solution no silver bullet to heal one and all. Instead, it teaches us how to better
align with our truest inner nature and to reinvigorate our own innate intelligence in order to guide
a very gentle and authentic healing process.
All of that said, Ayurveda does assert that there is one thing that influences our health more than
any other: the metabolic fire agni, in Sanskrit. Agni drives all processes of physiological
transformation. It turns food into consciousness and governs metabolism everywhere the body. It
oversees digestion, absorption, and assimilation in the GI tract, as well as the exchange of
nutrients at the cellular level even the digestion of thoughts and emotions. Agni is also our
number one defense system against ill health and disease. Needless to say, when agni is
impaired, our overall health suffers sometimes in very overt and uncomfortable ways, other
times, on much more subtle levels. (If the concept of agni is new to you, you might appreciate
this more thorough introduction).
The point is that tending to and supporting the health of agni can be an impressive catalyst for
improving overall health. And while there are many ways to support agni, a cleanse is one of the
most straightforward and effective means available. Done correctly, a cleanse strengthens agni
throughout the system, helps to eliminate the very toxicity that might otherwise inhibit it, and
can therefore serve to initiate a powerful process of renewal and healing at many levels.
Signs that You Might Benefit From a Cleanse
You struggle with digestive difficulties of any kind.
You suffer from constipation, loose stools, or irregular bowel movements.
You have intense cravings for spicy, salty, or sweet foods.
You tend to have trouble listening to what your body needs (in the way of sleep, food,
rest, exercise, etc.).
You frequently lack energy or feel exhausted.
You suffer from anxiety or stress.
You have trouble sleeping or waking up.
Your mind feels scattered and you have trouble focusing.
You tend to feel foggy-headed or lethargic.
You sense a subtle and undefined malaise; you just dont feel as well as you think you
should (or maybe as well as you have in the past).
Benefits
At its core, an Ayurvedic cleanse is focused on drawing toxins and excess vata, pitta, and kapha
out of the tissues and into the digestive tract so that they can be eliminated. While this is
sometimes an uncomfortable process, the end result of a cleanse should be an improved sense of
balance and overall health.
An Ayurvedic Cleanse Helps To:
Restore a sense of calm to the mind and the nervous system.
Foster both clarity and groundedness in the mental, spiritual, and emotional spheres.
Nurture an improved sense of energy, vitality, and enthusiasm for life.
Support the maintenance of a healthy body weight.
Restore and maintain balanced sleep cycles.
Promote regular and balanced elimination.
Recover each individuals natural state of balance.
Prepare the tissues for deep nourishment and rejuvenation.
Promote optimal health.
Many Different Paths

Periodic cleansing is considered an important part of an Ayurvedic lifestyle, but the specific
approach should always take into consideration ones constitution, current state of balance,
strength, and age, as well as environmental and seasonal influences. Thankfully, there are many
different ways to go about the process, and there is generally something for everyone. The
overall structure, length, intensity, and depth can all be adapted to support the individual.
Most Ayurvedic cleanses are centered around simplifying the diet and, in some cases, adding
supportive lifestyle practices. The goal is to balance vata, pitta, and kapha, digest and eliminate
ama, balance and strengthen agni, and restore the bodys natural intelligence. These are powerful
outcomes and they tend to reset our baseline health at very deep levels. Remarkably, the process
can be both curative and preventative because cleansing helps to reinvigorate the bodys best
internal defense mechanisms, as well as its capacity for repair and renewal. As a result, truly
profound changes often follow even a simple cleanse.
Our cleansing department offers a smorgasbord of different cleanses so that individuals can
choose the approach that best aligns with their personal needs, lifestyle, and available time.
Whatever cleanse is right for you, working with an Ayurvedic practitioner during a cleanse can
provide an invaluable level of personalized support and can, in turn, amplify the benefits youll
glean from the process.
You Can Do This

If you feel intimidated, or have doubts about how youll respond to the restrictions or the overall
structure of a cleanse, please spend some time with the first couple of options described below.
Some of the choices are truly quite simple and are meant to serve those of us who have never
attempted any sort of cleanse before. In addition, keep in mind that the Ayurvedic approach to
cleansing is typically built around a mono-diet that includes whole grains, legumes, vegetables,
ghee, many spices, and a wide variety of flavors. While your diet will be simplified, you will not
be fasting. In fact, you will continue to enjoy tasty and satisfying meals and teas, complete
proteins, and a balanced diet overall. Start small. You can do it!
If you remain skeptical about how this process might serve you, we encourage you to give the
most basic cleanse a try. Even if you dont feel any early warning signs of imbalance, your body
will very likely appreciate the break. You may find yourself pleasantly surprised even shocked
by how powerfully a cleansing regimen can support you and your overall health. And really,
without our health, what else to we have? A periodic cleanse is one of the most valuable gifts we
can offer ourselves. In the modern era, when so many of us are overly busy, overly toxic, and
consistently weighed down by stress, anxiety, and dis-ease, a cleanse can be life-changing.
Freedom in Variety
One of the most elegant aspects of the Ayurvedic approach is that it is able to meet each of us
exactly where we are. Some forms of cleansing are quite intense, require a certain strength, and
should only be practiced at specific times of year. Other approaches are extremely simple, very
gentle on the body, and are appropriate for most people. That said, even the most basic cleanse
has some contraindications. For instance, cleansing is generally not appropriate for pregnant or
breastfeeding women. This is simply not the time to be clearing the tissues or stirring toxins into
circulation. Weve included a list of contraindications for each of the cleanses described below,
so please review those carefully before you make a decision about which approach is right for
you.
In Consideration of the Time Commitment

It is also important to realize that the longer and deeper a cleanse is, the more delicate the body is
likely to become during the process, and the more care and attention will be necessary in order to
return to normal afterward. When it comes to selecting an appropriate cleanse, this is actually
one of the most important considerations. Youll want to be careful to choose a very manageable
timeframe and overall level of commitment in order to set yourself up for success.
If you are new to cleansing, we highly recommend choosing a shorter, simpler approach in order
to get a feel for how you do with the discipline of a cleanse. You can always graduate to a more
in-depth cleanse the next time. However, if you are highly motivated to dive straight into a
longer, deeper cleanse, weve done our best to clearly outline the structure and expectations there
as well.
The Options
Below, you will find a brief description of several different approaches to cleansing from the
shortest, most basic method, to the longest, most in-depth option (in that order). We recommend
reading each of the descriptions below in order to determine which options feel the most
appropriate for your situation. You can then follow the links to read detailed instructions for any
of them. We hope that this resource proves helpful in selecting the cleanse that is right for you at
this time.
One-Day Digestive Reset

This short, one-day routine is not a cleanse, per se, but is a great opportunity to support agni on a
more regular basis. The digestive reset is designed to kindle agni and clear surface ama by
encouraging the light, clear, and subtle qualities with a one-day mono diet. The diet itself can be
adapted to your particular needs. The most universally appropriate approach is to eat kitchari for
a day, but for some individuals, a day of fruit or juice might be suitable.
Whatever the case, this approach works by very briefly cleaning up the diet in order to clear
toxins and imbalances from the digestive tract while strengthening the digestive fire for
improved performance. This routine provides a simple but effective means of supporting agni
especially if the reset is practiced on a regular basis.
Consider this approach if:
Your digestion could use a somewhat regular boost.
You recognize and believe in the power of slow, steady progress.
You want to be proactive about clearing your body of any harmful influences.
You would like to offer your system more frequent support than an occasional cleanse.
You find a simple approach more appealing, and are willing to consider enacting these
protocols on a routine basis.
You are not sure you have the time or endurance for a longer cleanse, but can commit to a
one-day mono diet every so often (weekly, monthly, seasonally, etc.).
This approach is NOT for you if:
You are extremely weak, debilitated, or convalescing.
You are pregnant or breastfeeding. In this case, a one-day kitchari reset may be
appropriate, but you should consult with your health care provider or Ayurvedic
practitioner first.
If this approach sounds appealing to you, please see our detailed instructions for doing a OneDay Digestive Reset.
Simplified Three-Day Cleanse
This entry-level, three-day cleanse is appropriate at any time of year and is designed to rest and
reset the digestive tract in the shortest amount of time possible. Because it is so brief and does
not involve an extensive list of practices beyond the dietary protocols, this approach is generally
a wonderful introduction for anyone new to cleansing. The cleanse is based on a very simple diet
of whole grains and kitchari, and is complemented by detoxifying fluids and supportive herbs.
Like the digestive reset, this process kindles agni and clears ama by encouraging the light, clear,
and subtle qualities, but it goes deeper than the one-day digestive reset can.
This three-day cleanse affords the body an important break from the harmful inputs that we
typically ingest each day, giving agni a chance to rest, recuperate, and repair itself while
encouraging the bodys natural mechanisms of detoxification. Overall, this cleanse helps to
kindle the digestive fire, strengthen the digestive capacity, burn accumulated ama and clear
excess vata, pitta, and kapha from the digestive tract. It can also be profoundly clarifying for the
mind and the tissues. In just three days, you will likely notice an enhanced sense of taste as well
as marked improvements in your appetite, digestion, elimination, and mental clarity.
You want to experience the benefits of a stronger digestive fire and a clearer mind.
You feel ready to tackle more than a one-day digestive reset, but simplicity feels like the
right energy to bring to your cleansing process at this time.
You are new to cleansing and want to experience the benefits of an Ayurvedic cleanse,
but you also want to start small.
You have experience cleansing but want to focus on a short, food-based cleanse at this
time (without many other requirements).
You feel excited about committing three-days of your life to the process of cleansing.
You are extremely weak, debilitated or convalescing.
You are pregnant, breastfeeding, or menstruating.
If this approach sounds appealing to you, please see our detailed instructions for doing a
Simplified Three-Day Cleanse.
Traditional Ayurvedic Cleanse

(Flexible Timeframe: 3-21 Days)
In general, this cleanse is more involved, requires a bit more commitment, and, ideally, is done at
a time when you have cleared your schedule in advance. That said, this cleanse can be done
entirely at home and there is a great deal of flexibility in the basic structure. The length of this
cleanse can be anywhere from 3-21 days, and the cleanse can include a number of supportive
lifestyle practices or just a few depending on what feels the most doable and nourishing to you
at this time. Understandably, the longer the cleanse, and the more supportive practices you are
willing to take on, the deeper the benefit will be. While this style of cleanse is workable at any
time of year, it is the most beneficial at the junctions between seasons and in particular, around
the onset of spring and autumn.
This cleanse involves three distinct phases preparation, active cleansing, and reintroduction
which are then followed by a period of rejuvenation. This structure helps to ease the body both
into and out of the cleanse, and offers deep nourishment to the tissues afterwards. Much like the
options outlined above, the diet consists primarily of whole grains, kitchari, and vegetables, and
is supported by detoxifying herbs and teas. However, this cleanse is complemented by practices
such as self-oil massage, gentle sweating, and the administration of herbal nose drops all of
which help to loosen and release imbalances held in the tissues outside of the digestive tract.
Therefore, this cleanse has the capacity to initiate a slightly deeper level of detoxification.
The length of this cleanse is entirely up to you. For most people, the best results are experienced
with an average length of 9-15 days. Keep in mind that the active cleansing phase is the most
intense, but it makes up only one-third the total length of the cleanse (e.g. for a 15 day cleanse,
the active cleansing phase is just 5 days). As weve said, you can also pick and choose which
additional lifestyle practices feel the most important for you to observe during this phase of the
cleanse. Active cleansing encourages rest and repair in the digestive tract, kindles agni, and
serves to loosen and expel excess vata, pitta, kapha, and ama from the system. After this phase is
complete, the slow, gentle transition to a more diverse diet helps to preserve the newfound
strength of the digestive fire and encourages the continued elimination of any impurities stirred
to the surface during the cleanse. Participants typically finish this cleanse feeling lighter, clearer,
and more attuned to their bodys innate intelligence with improved digestive strength, healthier
elimination, and an abiding sense of mental clarity.
You are motivated to commit to a longer, more involved cleanse in order to experience
deeper benefits.
You are capable of maintaining a disciplined diet and schedule for the length of your
cleanse.
You are are willing to dedicate at least some time off to your cleansing process in
particular, to the active cleansing phase.
You are new to cleansing but are highly motivated and feel you have the self-discipline to
start with a more involved cleanse.
You want to get the most out of an at-home detox program and are ready to do whatever
it takes to support your body through the process.
You feel excited about making a deep commitment to yourself, your body, and to the
process of cleansing; cleansing is a high priority for you right now.
You are extremely weak, debilitated or convalescing.
If this approach sounds appealing to you, please see our detailed instructions for doing a
Traditional Ayurvedic Cleanse.
Pancha Karma
Pancha karma (PK) is Ayurvedas signature cleanse. It is undoubtedly the most involved of the
options listed here. In fact, it is such an elaborate and individualized process that it truly requires
the involvement of an experienced practitioner. While we will not provide instructions for doing
pancha karma, we did want to offer an overview of the process, so that you can appreciate what
distinguishes this approach from those outlined above. Pancha karma is inherently seasonal; it
should not be done in the summer or winter, and is best done around the time of the fall or spring
equinox. The length of a PK program can vary according to the needs of the individual.
On the surface, pancha karma looks very similar to other cleanses weve discussed here; it aims
to loosen and eliminate excess vata, pitta, kapha, and ama from the system and a mono diet of
kitchari plays a central role in that process. But, there is one very significant difference, and that
is that pancha karma reverses the flow of nutrition in the body. Normally, nutrition flows from
the digestive tract into the bloodstream, and from there, into the tissues. During PK, we
intentionally smother the digestive fire and reverse the direction of that flow, allowing toxins and
impurities to move from the deep tissues, into the bloodstream, and back to the digestive tract
where they can more easily be eliminated. While this occurs in other Ayurvedic cleanses on a
superficial level, PK intensifies the process in order to cleanse impurities from the very deepest
layers of the body. This is why pancha karma is such a potent cleanse. However, this disruption
to the flow of nutrients in the body necessitates a great deal of care after PK is complete in order
to return things to normal.
Pancha karma can be done at home, in a residential or retreat-type setting, or somewhere in
between. Typically, the less required of the participant, the deeper the detox will be. This being
the case, a residential program is ideal, if it is available to you. However, a home pancha karma,
or a combination of home and professional treatments, can be very successful and satisfying as
well. Pancha karma should always be done under the guidance of an experienced practitioner.
You may want to look into pancha karma if:
You really want to engage with the deepest Ayurvedic detox available.
You have the physical strength to undergo a very deep internal reset.
You can afford to take dedicated time off in order to pursue a cleanse.
You want the best possible outcomes for your time.
Cleansing and detoxifying your body is of the utmost importance to you.
You are under the age of 8.
You are very elderly.
You are at all weak, debilitated, or in the process of convalescing.
You suffer from chronic consumption.
You have heart disease with complications.
You have a severe bleeding disorder.
You are currently undergoing chemotherapy or radiation therapy (although you are
welcome to discuss when pancha karma would be appropriate with a qualified Ayurvedic
physician).
You do not have a qualified Ayurvedic practitioner or pancha karma center to guide you.
Trust Yourself
While cleansing can be profoundly beneficial, it is important to honor your own process and
timing. Remember, Ayurveda aims to meet each of us exactly where we are. We are all capable
of experiencing the benefits of an Ayurvedic cleanse, even if we are not ready for pancha karma.
Start where you are. Start small, and give yourself permission to progress at your own pace.
Perhaps most importantly, seek support wherever your need it. One of the rewards of honoring
ourselves as we engage with a cleansing process (however simple) is that it gets easier with time.
Inevitably, as our overall state of balance improves, and as the intelligence within our bodies
resurfaces, these cleansing therapies become more and more natural, easeful, and rewarding. So,
start with whatever steps feel right to you today and trust that you are exactly where you need to
be. We hope that we can continue to support you on your journey with Ayurveda and on your
quest for improved health.
An Ayurvedic Guide to Healthy Elimination
Revolving Seated Pose Helps Support Healthy Elimination

Photo: Banyan Ambassador Pamela Quinn
Ok. Lets be completely honest for a moment. Who among us has not suffered from constipation,
diarrhea, or some other malady affecting the bowels? For many of us, these disturbances are
somewhat routine occurrences. And yet, as a culture, were morbidly afraid to talk about them.
Fortunately, Ayurveda has a lot to say about why these types of imbalances are so common, and
what we can do to correct them. So, perhaps its time to cast aside any resistance, stigma, or
embarrassment in order to offer our bodies some real support in the area of elimination. This
resource explores Ayurvedas perspective on this topic in some depth. If you were hoping to find
a few quick recommendations for an acute case of constipation or diarrhea, click on the
appropriate link for some suggestions. But if your symptoms recur frequently, consider returning
here soon so that you can begin to explore and address the root cause of your imbalances. The
truth is that, for all of us, our bowel habits and stools can teach us a great deal about what our
bodies need in order to return to balance.
Ayurveda views elimination as an important indicator of overall health because healthy
elimination generally points to strong agni (digestive fire), which is one of the cornerstones of
well-being and longevity. Perhaps even more significantly, Ayurveda recognizes that the
digestive tract is the very first place that imbalances arise in the body. This being the case, our
stools tend to offer very early warning signs that something is amiss physiologically, even if the
imbalance is fairly minor at first. If an emerging imbalance is not properly addressed, it will
either take root in the digestive tract (as a more serious condition), or spread to other tissues and
create disturbances there. If, on the other hand, we can learn to understand and respond to the
early indications of discord, our bodies have a remarkable ability to self-correct and heal.
It is amazing what we can learn about ourselves just by paying attention to our bowel habits and
our stools. But, given the taboo nature of this topic, the easily observable indications of health
and imbalance that can be seen in our daily cycles of elimination are often overlooked. We hope
that this exploration will be both enlightening and inspiring for you, and that it will offer you a
number of practical tools to support healthy elimination in your own life.
What Defines Healthy Elimination?

According to Ayurveda, healthy elimination occurs one to two times daily.1 In a perfect world,
the first bowel movement of the day occurs within a few minutes of waking, ideally before
sunrise. If there is a second bowel movement later in the day, it often occurs after a meal, in the
afternoon or evening. Balanced stools themselves:1
are well formed, about the consistency of a ripe banana.
maintain their shape after being eliminated.
are a light brownish-yellow color.
float (if eliminated into a toilet bowl containing water).
are slightly oily.
are not sticky; the anal orifice is easily cleaned and the stool does not stick to the toilet.
have only a mild odor.
Does your reality fall a little short of the ideal? Most do. Its not surprising, really. Leading fastpaced, stressful lives, ingesting processed foods, multitasking, and eating on the run can all take
a significant toll on digestive health and excretory function. But thats why exploring this topic is
so valuable so that we can foster balance in our bowel habits, our stools, and throughout our
bodies.
Through the Lens of Ayurveda: The Channel of Elimination

In Ayurveda, the physiological systems in the body (like the reproductive system or the urinary
system) are called channels each with important overall functions. Many of us are accustomed
to thinking about the digestive tract as a continuous whole, with each of its component parts
the mouth, the esophagus, the stomach, the small intestine, the colon, etc. contributing to the
complex process of refining ingested food until whats left is finally eliminated as waste. But
consider this: over 5,000 years ago, Ayurveda distinguished the channel of food (which starts at
the mouth and ends with the small intestine), from the channel of solid waste (which begins at
the colon and continues to the anus). Its not that the ancient rishis were confused about the
continuity of the human digestive tract. They simply recognized important distinctions in the
functions (and the therapeutic treatment) of these two channels. While the two are certainly
related and can impact one another, the first is more about taking food and nutrition into the
body; the second is primarily about eliminating waste.
Ayurveda emphasizes the importance of proper movement and flow throughout all channels of
the body, and the channel of elimination is no different. Regular movement of the bowels is an
essential part of keeping the digestive channels flowing properly. But healthy elimination also
carries out the critical functions of absorbing water and glucose, forming stools, eliminating solid
waste, and clearing heavy metals and toxins from the body.1
Common Imbalances in the Channel of Elimination

While there are certainly many things we can do to generally foster healthy elimination (see
general strategies below), identifying which dosha(s) are involved in a specific imbalance allows
us to pursue deeper, and more focused therapeutic strategies. The following table is meant to
facilitate this process.
Healthy Versus Imbalanced Stools1

Balanced
Vata
Pitta
Kapha
Quantity
moderate
scanty
moderate
copious
Qualities
slightly oily,
soft
dry, hard
oily, liquid, hot
oily, slimy,
sticky, slow
Consistency
similar to a
ripe banana in
shape and
consistency
bullet-like,
similar to deer
or rabbit
droppings
loose, semisolid, frequently

fall apart in the
water
well-formed (but
often sticky, or
with mucus)
Buoyancy
floats (because
there is no
ama)
sinks
can float or sink
sinks (may float

with mucus)
Color
light brownishyellow
dark brown
yellow-green or
red
pale yellow
Odor
mild, nonoffensive
slightly
astringent, mild
sour, pungent,
acidic, very
strong
mild, may smell

sweet
1-2 times per

day, once upon
waking
irregular, tends
toward
constipation
frequent
(commonly at
least 2-3 times
per day), tends
toward diarrhea
1-2 times per

day, may not feel
complete, and
may
occasionally skip
a day
easy and
natural to pass
difficult to pass,
can cause
straining and
can even be
painful
passes quickly;
can feel hot,
urgent
often feels
sluggish, slow,
or incomplete;
sticky; difficult
to clean
Regularity
Subjective
Experience
Sometimes it is very easy to identify personal tendencies at a glance in which case, youll find
more specific support for returning to balance here:
Vata Type Elimination
Pitta Type Elimination
Kapha Type Elimination

If you remain uncertain after reviewing the table, youre welcome to peruse all three doshaspecific elimination guides to gain a deeper understanding of each type of imbalance. Or, a
qualified Ayurvedic practitioner can offer a more personalized assessment of your needs.
More Complex Imbalances

It is also important to keep in mind that longstanding imbalances in the channel of elimination
often involve more than one dosha, and can easily lead to more complex disorders such as
irritable bowel syndrome and inflammatory bowel disease. These conditions are more serious
and should be treated only by qualified practitioners in partnership with your primary
healthcare provider. That said, understanding the Ayurvedic perspective on these types of
disorders can provide valuable insights.
Irritable Bowel Syndrome

Ayurveda views irritable bowel syndrome (IBS) as an imbalance involving both vata and
pitta. Vata (which is mobile) pushes the hot, sharp, and liquid qualities of pitta, from their
seat in the small intestine, into the colon where pitta disrupts the function of elimination.2
IBS can cause alternating diarrhea and constipation, or result in a general tendency toward
one or the other.2 If you suffer from IBS, a trained Ayurvedic practitioner can recommend a
protocol appropriate for your particular manifestation of the disease, but common
treatment strategies include the use of individualized herbal formulas, supportive foods
such as yogurt or soaked flax seeds, and bastis (Ayurvedic enemas) to lubricate and soothe
the colon.2
Inflammatory Bowel Diseases

Vata and pitta are also both involved in inflammatory bowel diseases such as ulcerative
colitis and Crohns disease. The Ayurvedic perspective on inflammatory bowel disease is
that it is a result of vatas mobile quality displacing pitta into areas of the digestive system
that are not adequately protected against pittas hot, sharp nature. The specific diagnosis
depends on where pitta lodges in the digestive tract and how it disturbs the local tissues. In
the case of ulcerative colitis, pitta inflames the colon, leading to ulceration of the bowel
wall and the disruption of normal bowel function.2 In Crohns disease, while vata remains
the instigator, and pittas hot, sharp qualities are still the inflammatory agents, the
inflammation and ulceration can occur anywhere in the GI tract.
Specific treatment strategies for inflammatory bowel disease will depend on the individual,
but usually focus primarily on soothing pitta, while simultaneously stabilizing and
correcting the movement of vata.2 Common remedies include customized herbal formulas,
soothing foods such as stewed apples and apple juice, the internal use of cooling aloe vera
gel, and bastis (Ayurvedic enemas), which use oil or herbal tea to pacify both vata and
pitta in the colon.2
Start your morning with a cup of warm water.
General Strategies to Support Healthy Elimination

Whatever your specific imbalances, the following strategies tend to support healthy elimination
on a very general level, and are typically appropriate for anyone.
Hydrate
Taking in an appropriate quantity and quality of fluids is a great place to start because being
properly hydrated is critical to both digestion and elimination. How much fluid is appropriate can
vary widely depending on ones age, constitution, imbalances, climate, and activity level. But
chances are that if you tend to have dark, pungent, or scanty urine, infrequent urination, a
tendency toward constipation, or dry skin, you may be under-hydrated.
If you think you need more fluids, try drinking a cup or two of warm water upon waking, and a
large glass (about two cups) of warm or room temperature water 20-30 minutes before your
meals. These tactics not only help to cleanse and hydrate the tissues, they can also awaken the
digestive capacity and dramatically improve digestion.3 Ayurveda generally recommends
avoiding iced beverages (including iced water) and does not recommend more than a few sips of
water (or other beverages) with meals; these fluids, when taken with food, can dilute or inhibit
the digestive process. And finally, focus on receiving adequate amounts of cleansing, hydrating
fluids were talking primarily water and herbal teas (though small amounts of fruit and
vegetable juice can also be supportive for some). In general, it is best to avoid drinks that are
loaded with sugar or caffeine, like soda or coffee.
Implement A Daily Routine

Physiologically, our bodies are highly adapted to having a sense of routine. Ayurveda tends to be
elegantly intuitive and this recommendation is a perfect illustration; it just makes sense that
regularity in our schedules would foster regularity in our bowels. If you dont have much of
routine, consider starting with some simple focal points throughout your day: work toward
getting up and going to sleep at about the same time, and try carving out a consistent time to eat
breakfast, lunch, and dinner each day. These simple steps give our nervous systems a sense of
normalcy, quiet the stress response, and support our bodies in carrying out routine physiological
functions.
If your elimination is not especially regular, you might also consider setting aside a few minutes
for a bowel movement each morning, even if there is no urge. Simply sit quietly on the toilet,
breathe into your belly, and relax. Allowing your body the time and space to eliminate in this
way each morning (even if nothing happens) can invite a more regular habit of doing so over
time.
Exercise is also an important component of a routine one that can be critically important to
regular bowel habits. When we are underactive, the metabolic system slows and the bowels can
become especially sluggish. Exercising 3-4 days per week fires up the metabolism and helps to
support regular elimination. Even something as simple as a 20 minute brisk walk can make a big
difference. Ayurveda recommends different types and intensities of exercise for different
individuals. For more specific recommendations, please see our resources on vata, pitta, and
kapha type elimination.
If you are generally intrigued by the idea of developing a daily routine that will foster balance
and overall health, please explore our resource on creating an Ayurvedic daily routine.
For optimal digestion, fill the stomach with 1/3 food, and 1/3 water, leaving 1/3 empty.
Eat Well
As one might expect, diet has a profound effect on elimination. A healthy diet emphasizes
nutritious, seasonal, whole foods and limits processed foods and refined sugars. But in Ayurveda,
it matters not only what we eat, but also when we eat, how much we eat even how we eat. For
instance, its incredibly important to offer our full attention to the act of being nourished.
Fostering a degree of presence with our food can dramatically improve our digestive capacity. In
addition, consider adopting the following Ayurvedic practices to further strengthen digestion and
elimination.
Follow Your Hunger

Ayurveda views appetite as an important precursor to nourishment. Hunger is a natural
indication that the body is ready to eat and that the digestive fire is strong enough to digest
a meal, so it is best to eat only when we are hungry.2 But for many of us, distinguishing
real hunger from a more emotional desire to eat can be tricky. We have to ask ourselves if
we are emotionally objective. And, if we have eaten a substantial meal within the last 3-4
hours, its quite possible that the hunger is more of an emotional craving. Real hunger
comes with a natural feeling of lightness and clarity, a pleasant anticipation of eating, and
is satisfied by food.4
Eat Appropriate Quantities of Food

In the West, we are generally accustomed to eating very large meals. Ayurveda
recommends much smaller meals: just the amount of food that we could hold in our two
cupped hands.2 Another helpful guideline is to think about filling the stomach with food,
and with water, leaving the final empty for optimal digestion.2 Any water taken with a
meal should be room temperature or warm, not iced.2 And ideally, we would not ever eat to
full satiation.
Allow Adequate Time Between Meals

The metabolic function works best when it is allowed to completely digest one meal before
it starts in on another. It is usually a good idea to allow at least 3-4 hours between meals.
While this timeframe can vary based on the meal itself and the individual, the return of
natural hunger is usually a good indicator that the digestive system is ready for action.
Undertake a Dietary Cleanse or Detox Program

Stoking the digestive fire with a cleanse can be an incredibly powerful way to support
proper elimination and improved overall health. The basic premise of a cleanse is that our
bodies are inherently intelligent; when we provide a break from the barrage of potentially
harmful inputs, our bodies immediately allocate the extra energy to cleaning house
repairing and rejuvenating the system for optimal performance. Cleanses can help to clear
toxins, balance the doshas, kindle a stronger digestive fire, and balance the cycles of
elimination. A cleanse can be as simple as a half or full day fast, a short juice cleanse, or a
longer mono-diet of something like kitchari. Ayurveda offers a number of effective
cleansing techniques. If you are intrigued and would like some guidance choosing the one
that is right for you, please visit our Introduction to Ayurvedic Cleansing.
Meditate to Reduce Stress

Stress can have a very detrimental impact on our overall heath, and is particularly disruptive to
digestion and elimination. Ayurveda recognizes the power of a number of subtle therapies for
stress reduction. Meditation is a very effective technique; it helps to minimize our experience of
stress and also encourages the development of more constructive responses to stressful
situations. Even 10-15 minutes of daily meditation can have a profound impact on your state of
mind and your digestive health. If you do not already have a meditation practice, Empty Bowl
Meditation, as taught by Dr. Vasant Lad, is a simple but powerful practice appropriate for most
anyone.
Devote a Few Minutes Each Day to Pranayama

Pranayama is the practice of working with the breath to affect both gross and subtle aspects of
the mind-body organism. Like meditation, pranayama supports balance in the nervous system
and begins to unwind the cycle of chronic stress that can trigger imbalances in the digestive tract.
Pranayama also helps to access and reset longstanding patterns in the energetic body. Further, by
breathing deeply into the abdomen, we naturally unwind tension patterns that can inhibit
digestion and elimination. Specific pranayamas for each dosha are recommended in our
resources on vata, pitta, and kapha type elimination.
Practice Yoga
Yoga is another therapy that can help to reduce stress, strengthen digestion, and keep the channel
of elimination relaxed and flowing properly. Specific practices for each dosha are recommended
in our resources on vata, pitta, and kapha type elimination.
Take Triphala
Triphala, a traditional Ayurvedic formula comprised of three fruits, is balancing for vata, pitta,
and kapha. Triphala has a particular affinity for the colon and is therefore very supportive of
healthy elimination. It is revered for its unique ability to gently cleanse and detoxify the digestive
tract, while replenishing, nourishing, and rejuvenating the tissues.
About half an hour before bed, take 2 Triphala tablets with a glass of warm water. If you prefer a
powder, steep -1 teaspoon Triphala powder in a cup of freshly boiled water for 10 minutes.
Cool and drink. Or, you might try Triphala Liquid Extract before bed instead.
Consider the Condition of Agni

When it comes to imbalances in the channel of elimination, identifying the root cause usually
requires looking at and tending to the broader condition of the agni (digestive fire). If you are
interested in understanding more about agni, please consider exploring these complementary
resources:
The Importance of Healthy Digestion

Symptoms in the channels of elimination are often the result of broader imbalances with
agni (the metabolic fire). As an introduction to the critically important Ayurvedic concept
of agni, this resource explores agnis role in maintaining health and vitality throughout
the body, and offers practical tools for kindling the sacred fire within.
The Importance of Agni

This article explores the specific functions of agni, as well as the signs and symptoms of
both healthy and impaired agni.
The Four Varieties of Agni

This resource compares balanced agni to the different types of imbalances that can
disrupt it, and offers appropriate therapies for each type of imbalance.
Ama: the Antithesis of Agni

This piece introduces the toxic, undigested material called ama, whose qualities directly
oppose those of agni. Ama in the body can either be the cause or the result of impaired
agni and in either case, threatens our health.
Your Unique Path to Healing

Ayurveda honors the bodys innate intelligence. In many cases, when we return the body to
balance, it heals itself naturally, and our symptoms simply cease to exist. Its also important to
understand that, in Ayurveda, context is everything. Ayurveda teaches us to look beyond our
symptoms and to identify the primary imbalance(s) behind them. Correcting the underlying
cause is a fundamental part of the Ayurvedic healing process. This is why each individuals
situation is so important. A seasoned Ayurvedic practitioner might give two people with Crohns
disease very different recommendations. Likewise, two people with chronic constipation might
be directed to follow individually nuanced treatment strategies. It all depends on who they are as
individuals their age, their constitution, their imbalances, their diet, their lifestyle, their
strengths, and their weaknesses. In other words, in Ayurveda, it matters how you arrived at this
particular moment in time, and that context can help to reveal where it is that you have the
greatest capacity to heal your unique entry point for profound change.
A qualified Ayurvedic practitioner can support you in getting to the bottom of and resolving
your particular concerns. But with or without professional guidance, Ayurveda offers a number
of elegant treatment strategies for every ailment. Finding the specific combination of tools that
will most powerfully support you can take a bit of time and effort. But, its a rewarding journey,
and we sincerely hope that we can support you along the way.

Renew Your Digestive Strength
According to Ayurveda, agni the sacred fire within is the gatekeeper of good health. Balanced
agni preserves and restores optimal health and prevents the formation of ama a harmful, sticky
sludge made up of poorly digested foods, accumulating wastes, and toxins. On the other hand,
impaired agni is at the root of every imbalance and disease. Ayurveda recognizes a number of
different types of agni in the body, but the central digestive fire nourishes and affects agni
throughout the system.
Agni in the digestive tract is simultaneously our first line of defense against ill health and the
essential pathway through which nutrients are made available to every tissue in the body. The
central digestive fires impact on our overall health and well being is no less influential. In fact,
proactively tending to agni which is precisely the idea behind a short digestive reset like this
one is one of the most effective ways to encourage improved health. This short digestive reset
is based on observing a mono-diet for about a day to rest and rekindle the digestive fire, while
encouraging detoxification and healing. If you are new to the concept of agni, this introduction
might provide a useful perspective on why strengthening the digestive fire is so beneficial
especially today, when our bodies are being asked to process a seemingly endless barrage
environmental toxins, processed foods, unresolved emotions, and psychological stress. A
periodic digestive reset can help to clear these accumulations from the system while kindling and
balancing agni.
Why This Approach?

There are a lot of different cleansing techniques out there, but many of them require a great deal
of planning and a significant time commitment. The truth is that it is often easier to complete a
one-day digestive reset than a longer cleanse. In the context of our busy modern lives, this can
mean the difference between doing something meaningful to support agni and doing nothing.
Whats more, you can choose a frequency that works for you and your schedule. Whether you
commit to one day each week, month, season, or just commit to engaging this process whenever
you feel the need, it can be a powerful tool for improved health and, if done regularly, can have a
transformative effect.
You might benefit from a regular digestive reset if:
You struggle with digestive difficulties of any kind.
You suffer from constipation, loose stools, or irregular bowel movements.
You have intense cravings for spicy, salty, or sweet foods.
You frequently lack energy or feel exhausted.
You suffer from anxiety or stress.
Your mind feels scattered and you have trouble focusing.
You tend to feel foggy-headed or lethargic.
You sense a subtle and undefined malaise; you just dont feel as well as you think you
should (or maybe as well as you have in the past).
However, a digestive reset like this one is not appropriate for anyone who is extremely weak or
debilitated at the moment. Pregnant or breastfeeding women should only consider a digestive
reset based on a mono-diet of kitchari (i.e. fruit and juice fasts would not be appropriate), and
they should consult with a health care practitioner before doing reset on any sort of regular basis.
Several Different Methods

While a water-only fast might be appropriate for some individuals, it would not be recommended
on a general level. For many, a water fast would simply be too extreme and provoking causing
more harm than good.
The Diet
We will discuss three different mono-diets here. Recommendations are based on your
constitution and your current state of balance. We highly recommend the first option, particularly
if you do not have a firm grasp of the unique imbalances at play in your system. It is far more
universally appropriate than the others, and will be detailed below more thoroughly than the
other options.
1. Kitchari
Kitchari is a traditional Ayurvedic stew made from basmati rice and split mung dal. It is
very nourishing and substantive, balances vata, pitta, and kapha, and provides powerful
support for internal cleansing. It is generally safe for people of all constitutions and
imbalances.
2. Fruit
Appropriate fruits can be especially light and clarifying, but still provide some substance.
A mono-diet of fruit counters excesses in the heavy, dull, stable, and cloudy qualities and
could be appropriate for individuals with a substantial kapha imbalance, provided they
are not also suffering a significant vata imbalance. However, if your appetite is
particularly sharp or if you have trouble skipping meals, do not try a mono-diet of fruit;
kitchari will be preferable. If you think that a mono-diet of fruit might be appropriate for
you, an Ayurvedic practitioner can help to advise you on personally and seasonally
appropriate fruits.
3. Juice
A mono-diet of juice imparts the lightest, clearest qualities to the system and also helps to
counter excesses in the heavy, dull, oily, stable, and cloudy qualities. A mono-diet of juice
would generally only be appropriate for individuals with a substantial kapha imbalance,
without significant vata or pitta influences. If you think that this technique might be
appropriate for you, we would highly recommend that you consult with an Ayurvedic
practitioner not only to confirm that a juice mono-diet would be appropriate for you,
but also to advise you on the best juices for your situation.
Varying the Length

For those with especially light constitutions and anyone who is underweight, a daytime
observance of the mono-diet might be sufficient from the morning until dinner, which could be
a more typical (though healthy) meal. For everyone else, the mono-diet can be observed straight
thru until breakfast the following day.
The Reset Day

Whatever mono-diet you choose should be substantive enough that you can maintain your
essential responsibilities. Freshly prepared foods are always best, so youll want to prepare your
meals and teas fresh each day at whatever time works best with your schedule, but you can
prepare all of your food for the day in the morning, if you like.
The Diet
Eat kitchari (or your mono-diet of choice) for breakfast, lunch, and dinner allowing at
least 3 hours between meals.
You can garnish your kitchari with a little melted ghee, fresh cilantro, a squeeze of fresh
lemon or lime juice, and salt to taste.
Try not to eat anything after 7pm the day before your reset.
Drink at least 8-12 cups of room temperature, warm, or hot fluids to ensure adequate
hydration and to help flush toxins from the system.
Ideally, most of your fluids should be taken between meals.
Appropriate fluids include water, CCF Tea, Rehydration Tea, and detox teas drink as
much of any of these as you like.
Routine for the Day
Rise early enough to give yourself a spacious and relaxed morning.
Upon waking, scrape your tongue and brush your teeth.
Sip 8-16 oz. of hot water to cleanse the system and to awaken the digestive capacity.
Optional: Gentle Exercise such as walking, tai chi, qigong, or gentle yoga. This is not a
day to push yourself physically.
After that, youll want to have plenty of time to prepare your food and teas for the day.
Eat your mono-diet throughout the day, as much as desired (but do not overeat).
Optional: about a half hour before bed, take Triphala to bolster digestion, elimination, and
the bodys natural detoxification processes.
o Steep teaspoon Triphala powder in a cup of freshly boiled water for 10 minutes.
Cool and drink.
o Or, take 2 Triphala tablets with a glass of warm water.
Retire for the Night by 10pm.

o Sleep is the bodys best time to detox so be sure to get plenty of rest during this
process.
Activity Level
Keep your activities relatively quiet and mindful, whenever possible.
REST as you need to. You can ensure that the bulk of your energy is devoted to cleansing
by minimizing the number of resources that your body allocates elsewhere.
It is not uncommon to experience mild constipation during a cleanse. This brief reset is unlikely
to disturb your system. However, if you find that your bowel movements are slowing in
frequency or volume, or your stools are becoming more difficult to pass either during or after
your reset days please see our resource on how to remedy Constipation During a Cleanse.
Healthy elimination is critical to the detoxification process, so it is best to be proactive about
relieving any discomfort as soon as you are aware of it.
A Catalyst for Positive Change

While a single day may seem too short to truly reset agni, periodically dedicating a day to rest
and detoxify the digestive tract can ignite dramatic improvements in the strength of agni
throughout the system. As we discussed earlier, Ayurveda views balanced agni as the key to
optimal health and longevity, so this is no small feat. Over time, this approach can strengthen the
digestive capacity, balance elimination, de-escalate cravings, improve energy levels, and
contribute to a richer sense of wellbeing. If youre even a little bit curious about how a one-day
digestive reset might feel to your body, its certainly worth giving it a try. What do you have to
lose? Its simple, yes. And sometimes, in todays complicated and busy world, simplicity is just
what we need in order to heal.
Recipes
Remember that whatever mono-diet you have chosen to work with, your food will absorb the
energy of your mindset and state of being while you are preparing it. You can assist your healing
process by bringing good intentions and a sense of presence to your kitchen. For those eating
kitchari, the recipe is below. Recipes for several supportive teas are below as well.
Tridoshic Kitchari
Kitchari is an Ayurvedic stew that is prepared from basmati rice and split mung dal. Appropriate
vegetables provide texture, flavor, and an important source of fiber. Kitchari is very easy to
digest, which makes it a wonderful food for resting the digestive tract and allocating extra energy
to the bodys natural detoxification processes. The quantities in this recipe provide a good
starting point for a days supply of kitchari. As you learn your preferences and habits, you are
welcome to adjust the quantities to better fit your needs.
Ingredients
1 cup white basmati rice
cup split mung dal
2 Tablespoons ghee
Spices (or 1 Tablespoon Kitchari Spice Mix)

o teaspoon black mustard seeds
o teaspoon cumin seeds
o teaspoon turmeric powder
o 1 teaspoons coriander powder
o teaspoon fennel powder
o 1 pinch hing (asafoetida)
o 1 teaspoon fresh grated ginger
1 teaspoon natural mineral salt
6 cups water
2 cups easily digestible vegetables (such as asparagus, carrots, celery, green beans,
summer squash, sweet potato, winter squash, or zucchini)
Soak the split mung dal overnight (or for at least 4 hours). Strain the soaking water, combine
with the rice and rinse the mixture at least twice, or until the water runs clear, and set aside. In a
medium saucepan or soup pot, warm the ghee over medium heat. Add the black mustard seeds,
cumin seeds and saut for a couple of minutes, until the mustard seeds begin to pop. Add the
turmeric, coriander, fennel, hing, and fresh ginger (or the kitchari spice mix). Stir briefly, until
aromatic. Stir the rice and dal mixture into the spices and saut for a few moments, stirring
constantly. Add the 6 cups of water, turn heat to high, and bring to a boil. When the soup comes
to a boil, stir in the salt, reduce heat, cover, and simmer for about 40 minutes. Meanwhile, cut
your vegetables into small, bite-sized pieces. About halfway through the kitcharis cooking
process, stir in the vegetables and allow the stew to return to a boil. Continue to simmer until the
rice, dal, and vegetables are fully cooked. Remove from heat, cool, and serve. Note: some
vegetables, such as sweet potatoes and winter squash, might require more cooking time and may
be added earlier, if necessary.
Aim to have very little water remaining when finished. The consistency should be that of a
vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be
thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and
gummy. Garnish the kitchari with your choice of fresh cilantro, ghee, lemon or lime juice, and
salt to taste. Enjoy!

Ingredients
1 quart of purified water
1 teaspoon whole cumin seed
1 teaspoon whole coriander seed
1 teaspoon whole fennel seed
Place all the ingredients in a pot, bring to a boil, reduce heat, and simmer for fifteen minutes, or
until the seeds begin to sink. Remove from heat and strain. Store the tea in a thermos or in the
refrigerator, but do not drink it cooler than room temperature.

Ingredients
4 cups pure water
2 heaping teaspoons peppermint or fresh mint
1 heaping teaspoon brahmi (gotu kola)
teaspoon natural mineral salt
lime (squeezed juice)
2 teaspoons turbinado sugar
Boil water. Remove from heat and add herbs, salt, and lime. Steep 10 minutes, strain, add
turbinado, and drink warm or at room temperature.
Shopping List for Kitchari and Teas

The quantities below represent the approximate amount required for each one-day digestive
reset. As you learn your habits and needs with this process, the quantities may need to be
adjusted accordingly.
Herbs & Products

Continuing to take Triphala in between reset days will help to support further detoxification. You
are welcome to continue any of the teas in between reset days as well.
Triphala Powder ( oz.) or Triphala Tablets (2 tablets)
Tongue Cleaner
Optional: Brahmi / Gotu Kola for Alakananda Mas Rehydration Tea ( - oz.)
Groceries
Organic White Basmati Rice, (7 oz.)
Organic Yellow Split Mung Beans (4 oz.)
Organic Ghee, Clarified Butter available at most health food stores (2 oz.)
Vegetables for Kitchari (2 cups total), Your Choice Of:

o Asparagus
o Carrots
o Celery
o Green Beans
o Summer Squash
o Sweet Potato
o Winter Squash
o Zucchini

o Cilantro
o Cumin Seeds, whole
o Coriander Powder
o Coriander Seeds, whole
o Fennel Powder
o Fennel Seeds, whole
o Ginger Root, fresh
o Hing (Asafoetida)
o Optional: Kitchari Spice Mix (replaces some individual spices in kitchari)
o Lemons
o Limes
o Mint, fresh or dried Peppermint
o Natural Mineral Salt
o Turbinado Sugar
o Turmeric Powder
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
A Simplified Three-Day Cleanse

Reset and Detoxify in Just 3 Days
There are a lot of different cleansing techniques out there, and finding the one thats right for you
can sometimes feel overwhelming. If you really just want to give your body a break, hit the reset
button on your digestive system, and do a short detox without a lot of fuss, this is the cleanse for
you. The process is simple, straightforward, easy to follow, and its only three days long
making it a very manageable undertaking for most people. If this will be your first experience
with cleansing, youve chosen a perfect place to start.
This cleanse can be undertaken at any time of year, but it will be especially beneficial at the
junctions between seasons when our bodies are ripe with a sense of transition already.
However, even a very simple cleanse like this one is not appropriate during menstruation, for
pregnant or breastfeeding women, or for anyone who is extremely weak or debilitated at the
moment.
Benefits
The practice of cleansing is considered a vital part of an Ayurvedic lifestyle. It provides an
important means of clearing accumulated waste and toxicity from the mind and the tissues,
encouraging optimal health. These days, a periodic cleansing regimen is more vital to our health
than ever before. Our bodies are being asked to process a seemingly endless barrage of harmful
inputs such as environmental toxins, processed foods, unresolved emotions, and psychological
stress. Over time, these stressors can cause toxicity to build up in the system, deposit in the
tissues, and compromise our health. A periodic cleanse helps to clear these accumulations from
the system.
This particular cleanse is based on eating a mono-diet of whole grains and kitchari, drinking
plenty of detoxifying herbs, and taking Triphala in the evening to support digestion, elimination,
and the bodys natural detoxification processes. This regimen supports the physiology by slowing
the flood of harmful inputs and by providing the body with an important opportunity to rest,
recuperate, and repair itself.
A simple three-day cleanse can help to:
Improve digestion and metabolic function.
Promote regular and balanced elimination.
Support the maintenance of a healthy body weight.
Nurture an improved sense of energy, vitality, and enthusiasm for life.
Foster clarity and groundedness in the mental, spiritual, and emotional spheres.
Encourage a balanced sleep cycle.
Promote improved overall health.
The foods ingested during this cleanse are very easy to digest and therefore help to improve the
strength of agni which is essential to optimal health. If the concept of agni is new to you, this
introduction will provide a useful context for your cleansing process.
Planning For Your Cleanse

The more completely you can clear your schedule for the entirety of your three-day cleanse, the
better. More importantly, pick a time when you can minimize your exposure to stress. Ideally,
you would not be working at all during the cleanse. If this is not realistic for you, we recommend
scheduling the first day or two of your cleanse over your weekend so that you can get familiar
with the diet and the routine before you are juggling the cleanse alongside work obligations.
Youll also want to avoid any social engagements that would make it difficult to maintain the
simple diet prescribed below. In general, eliminate any unnecessary commitments and give
yourself as much unstructured time to rest as possible. A menstruating women should also
schedule her cleanse around her cycle so that she is not bleeding at any point during the threeday cleanse.
Once you have found a workable timeframe, put your cleanse on the calendar and come up with
a plan for acquiring the necessary supplies ahead of your start date (see our recipes and shopping
lists at the end of this article). When the cleanse starts, you will want to focus your energy on the
process of detoxification and renewal. In other words, aim to be finished running around
gathering supplies by the time your cleanse begins.
If you are in the habit of taking coffee, caffeine, tobacco products, alcohol, or any recreational
drugs on a regular basis, you may find it helpful to gradually reduce or eliminate their use in the
days leading up to your cleanse. Similarly, reducing your intake of fast foods, processed foods,
meat, refined sugars, and sweets ahead of the start date can be very beneficial. You might also
consider enlisting the support of close friends or family members who know what you are up to,
what your intentions are, and can help to encourage you through the process.
What To Expect
This three-day cleanse is generally safe for a diverse range of constitutions and imbalances. Still,
any cleanse can be exhausting, emotionally taxing, and physically uncomfortable due to the
nature of the detoxification process. This cleanse is extremely gentle and should not cause a great
deal of discomfort, but you may still experience some ups and downs on either emotional or
physical levels.
The Cleanse Itself

During the three-day cleanse, you will be eating a simplified diet of oatmeal and kitchari. This
diet is substantive enough that you can maintain your essential responsibilities while resetting the
digestive system, supporting the elimination of toxins, and balancing vata, pitta, and kapha.
Freshly prepared foods are best, so youll want to cook your oatmeal, kitchari, and teas fresh
each day at whatever time works best with your schedule. While youll want to avoid eating
leftovers from previous days, it is acceptable to prepare all of your food for the day in the
morning. Garnishes such as cilantro chutney and sesame seed chutney can usually be kept for
several days without issue.
It is not uncommon to experience mild constipation during a cleanse. If your bowel movements
slow in frequency or volume, or if your stools become more difficult to pass, please see our
resource on how to remedy Constipation During a Cleanse. Healthy elimination is critical to the
detoxification process, so it is best to be proactive about relieving any discomfort as soon as you
are aware of it.
The Diet
In general, eat as much as is desired at each meal enough to feel satisfied, but be careful
not to overeat.
Eat simple oatmeal or kitchari for breakfast.
Eat kitchari for lunch and dinner, allowing at least 3 hours between meals.
You can garnish your kitchari with a little melted ghee, fresh coriander chutney and
sesame seed chutney to ensure that your system stays well lubricated and that you
continue to enjoy all 6 tastes in your diet.
It is best to avoid snacking between meals, but if you need a little something extra, you
can enjoy some fresh fruit or a few raw nuts.
If the mono-diet is causing a sense of deprivation, you can try steaming your vegetables
and serving them as a separate side dish garnished with a little melted ghee, a squeeze
of lemon juice, and a pinch of salt. Or, have a side of avocado with lemon juice and a
sprinkle of salt.
Try not to eat anything after 7pm.
Drink at least 8-12 cups of room temperature, warm, or hot fluids each day to ensure
adequate hydration and to help flush toxins from the system.
The Daily Routine
Rise early enough to give yourself a spacious and relaxed morning.
Optional: Gentle Exercise

counterproductive.
o This is not a time to push yourself physically.
o Consider walking, tai chi, qigong, or gentle yoga such as Vata Pacifying Yoga
(which is appropriate during a cleanse).
Take a bath or shower, using soap strategically (not all over the body).
After that, youll want to have plenty of time to prepare your breakfast, kitchari, and teas
for the day without undue stress.
Eat simple oatmeal or kitchari for breakfast (ideally between 7am-8am).
Eat kitchari for lunch (ideally between 12pm-1pm).
Eat kitchari for dinner (ideally between 5pm-6pm, but no later than 7pm).
About a half hour before bed, take Triphala.

o Steep teaspoon Triphala powder in a cup of freshly boiled water for 10 minutes.
Cool and drink.
Retire for the Night by 10pm.
Sleep is the bodys best time to detox so be sure to get plenty of rest throughout the
cleanse.
A Supportive Lifestyle During Your Cleanse
If intense emotions arise during or after your cleanse, greet your emotions with
compassion, observe them with detached awareness, and allow them simply to move
through honoring yourself in the process.
After Your Cleanse

After you complete this simple, three-day cleanse, your body may continue to process toxicity
for a few days. And, your digestive system will have become accustomed to a very clean diet;
you may even be somewhat sensitive to overly stimulating or processed foods. A slow transition
back into your normal routine and a more diverse diet will help to preserve the benefits of your
cleanse. For a couple of days afterwards, eat primarily simple, whole foods, gradually
diversifying your menu. This is not the time to celebrate with pizza and a beer! Also, pay special
attention to how you handle potentially aggravating foods like dairy, wheat, soy, and nightshades
after your cleanse. Your body may have some new information to offer you about your
relationship with specific foods.
A Fresh Start
While this cleansing model is incredibly short and simple, it can be quite powerful. According to
Ayurveda, balanced agni is the key to optimal health and longevity. Our bodies are incredibly
intelligent, and the three-day cleanse gives them an important opportunity to strengthen agni. So,
while it may seem hard to believe, even a simple cleanse like this one can initiate dramatic
improvements in the quality of your digestion and elimination, your cravings, your energy level,
and your overall wellbeing.
As you wrap up the cleanse, take some time to reflect on your life so that you can move forward
with whatever new intentions feel important to you. This is a potent time to cultivate a deeper
level of inner awareness, to listen to your body, and to honor every aspect of your being as you
transition out of the cleanse. You might also take some time to appreciate your body for all the
ways it serves and supports you. Remember, too, that youve offered yourself a valuable gift with
this cleanse one that requires a certain level of discipline and commitment. Congratulations on
your accomplishment. We hope that it serves you in a multitude of gratifying ways.
Recipes
Remember that your food will absorb the energy of your mindset and state of being while you
are cooking. You can assist your healing process by bringing good intentions and a sense of
presence to your kitchen.
Simple Oatmeal
Kitchari is traditionally eaten three times a day during an Ayurvedic cleanse, but this simple
oatmeal recipe is a good alternative, if preparing kitchari before breakfast is not realistic for you.
This recipe can also provide a helpful break from the kitchari mono-diet which is especially
important if you tend to tire of similar foods easily.
While fruit and grains are typically considered a poor food combination, the cooking process
generally renders stewed fruit lighter and more digestible. These particular fruits all have
something in common with the taste profile of oatmeal; when cooked together, their more
diverse qualities are able to mingle in a way that makes them more compatible.
Ingredients
cup dry rolled oats
1 cups water
cups raisins
- 1 cup fresh apple, apricot, peach, or pear (cut into small pieces)
Optional Warming Spices
teaspoon cinnamon
teaspoon nutmeg
teaspoon cardamom powder
teaspoon ginger powder
Combine the raisins, cut fruit, 1 cup water, and any desired spices in a small saucepan and bring
to a boil on medium-high heat. Reduce heat and simmer for 10-15 minutes, or until the fruit is
tender and well cooked (apples may take a tad longer). Add the oats, the remaining cup of
water, stir, and return to a boil. When the mixture boils, stir thoroughly, remove from heat, cover,
and let stand for 5-10 minutes, until the oats are soft and the water is absorbed. Cool and serve.
Fruits By Dosha:
For vata, favor apricots and peaches.
For pitta, favor apples and pears.
For kapha, any of the fruit is fine. If you are primarily focused on balancing kapha, you may also
want to try this delicious kapha pacifying modification: simply combine a couple of varieties of
cut fruit, omit the oats and the second batch of water, follow the rest of the recipe as it is, and
enjoy a breakfast of stewed fruit.
Spices By Dosha and Season:

For vata, kapha, and cooler seasons, the optional spices offer a tasty addition of warmth to this
dish. If there is pitta imbalance, favor cinnamon and cardamom, and consider reducing the
quantity. For severe pitta imbalance (or if the season is hot) consider foregoing the spices
altogether. The oatmeal with cooked fruit is surprisingly tasty on its own.
Tridoshic Kitchari
Kitchari is a stew type meal that is prepared from basmati rice and split mung dal. During a
cleanse, appropriate vegetables provide texture, flavor, and an important source of fiber. Kitchari
is very easy to digest, which makes it a wonderful food for any cleansing regimen. It allows the
digestive system to rest, allocating extra energy to the bodys natural detoxification processes.
The quantities in this recipe provide a good starting point for a days supply of kitchari, but as
you learn your preferences and habits, you are welcome to adjust the quantities to better fit your
needs.
Ingredients
cup split mung dal
2 Tablespoons ghee

6 cups water
summer squash, sweet potato, winter squash, or zucchini)
turmeric, coriander, fennel, hing, and fresh ginger. Stir briefly, until aromatic. Stir the rice and
dal mixture into the spices and saut for a few moments, stirring constantly. Add the 6 cups of
water, turn heat to high, and bring to a boil. When the soup comes to a boil, stir in the salt, reduce
heat, cover, and simmer for about 40 minutes. Meanwhile, cut your vegetables into small, bitesized pieces. About halfway through the kitcharis cooking process, stir in the vegetables and
allow the stew to return to a boil. Continue to simmer until the rice, dal, and vegetables are fully
cooked. Remove from heat, cool, and serve. Note: some vegetables, such as sweet potatoes and
winter squash, might require more cooking time and may be added earlier, if necessary.
gummy. Garnish the kitchari with your choice of fresh cilantro, coriander chutney, and sesame
chutney. Enjoy!

This tridoshic recipe from The Ayurvedic Cookbook by Amadea Morningstar is very tasty and is
especially useful for reducing excess pitta.
Ingredients
1 bunch ( pound) fresh coriander leaves and stems (also known as cilantro or Chinese
parsley)
cup fresh lemon juice
cup water
cup grated coconut
2 tablespoons fresh ginger root, chopped
1 teaspoon barley malt or raw honey
teaspoon fresh ground black pepper
Blend the lemon juice, water and fresh coriander until the coriander is chopped. Add the
remaining ingredients and blend until it is like a paste.
Use sparingly. This chutney can be stored in a covered container in the refrigerator for up to one
week. For a silkier texture, use only the leaves and the tops of the fresh coriander stalks.
Sesame Seed Chutney

This tridoshic recipe from Ayurvedic Cooking for Self-Healing by Usha and Vasant Lad, is
especially good for people with vata and kapha imbalance. Reduce cayenne pepper to
teaspoon if there is any pitta imbalance.
Ingredients
1 cup roasted and ground sesame seeds
1 teaspoon cayenne pepper
Blend ingredients together and garnish kitchari with about 1 teaspoon of the mixture.

Ingredients

Ingredients
4 cups pure water
Shopping List
Amounts recommended are approximate and may need to be adjusted according to your needs.
Herbs & Products

While you will certainly have leftovers of any herbs you order for your cleanse, you can continue
to take any of them after the cleanse to support further detoxification.
Triphala Powder ( oz.) or Triphala Tablets (6 tablets)
Tongue Cleaner
Optional: Brahmi / Gotu Kola for Alakananda Mas Rehydration Tea ( - 1 oz.)
Optional: Vata Digest, Pitta Digest, or Kapha Digest tablets can be taken after meals to
improve agni (9 tablets)
Groceries
Optional: Organic Rolled Oats (1 cup or 6 oz.)
Optional: Raisins ( cup or 4.5 oz.)
Optional: (1 - 3 cups apple, apricot, peach, or pear)
Organic White Basmati Rice, (21 oz.)
Organic Yellow Split Mung Beans (12 oz.)
Organic Ghee, Clarified Butter available at most health food stores (6 oz.)
Optional: Organic Roasted Sesame Seeds (1 cup per batch of sesame seed chutney)
Vegetables for Kitchari (6 cups total), Your Choice Of:

o Asparagus
o Carrots
o Celery
o Green Beans
o Summer Squash
o Sweet Potato
o Winter Squash
o Zucchini

o Black Pepper
o Optional: Cardamom (for oatmeal)
o Optional: Cayenne Pepper (for sesame seed chutney)
o Cilantro ( pound per batch of fresh coriander chutney)
o Optional: Cinnamon (for oatmeal)
o Coriander Powder
o Fennel Powder

o Optional: Ginger Powder (for oatmeal)
o Hing (Asafoetida)
o Lemons
o Limes
o Optional: Nutmeg (for oatmeal)
o Sweeteners: Barley Malt or Raw Honey; Turbinado Sugar
o Turmeric Powder
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil
o Nasal Rinse Cup
Additional Resources
For more information on Ayurvedic Cleansing, click here to return to our cleansing department.
To explore the Ayurvedic practice of rejuvenation (rasayana), click here.
For more information on agni and why it is so critical to our overall health, you may enjoy our
piece on The Importance of Healthy Digestion.
For more on ama (a toxic substance that interferes with our wellbeing), and why it is so
detrimental, please see our article on Ama: the Antithesis of Agni.
A Traditional Ayurvedic Cleanse

Detox, Refresh, and Renew Your Body & Mind
give your body a break. Actually, this is precisely the idea behind an Ayurvedic cleanse: to
minimize the variety and complexity of inputs (and potential toxins) so that the body can rest,
recuperate, and repair itself. And amazingly, when the deluge of damaging inputs slows, your
body will immediately take advantage of the lull to do some very deep cleaning.
for improved energy, strength, and immunity, as well as a renewed love of life. At its root, an
Ayurvedic cleanse improves the strength of agni in the GI tract and throughout the body by
resting and purifying the digestive system. Ayurveda sees balanced agni as one of the most
important requirements in achieving optimal health. Tending to agni with a cleanse offers a
potent antidote to any imbalances that might be active in your system. If the concept of agni is
new to you, this introduction will provide a useful context for your cleansing process.
Benefits
An Ayurvedic Cleanse:
Restores a sense of calm to the mind and the nervous system.
Fosters both clarity and groundedness in the mental, spiritual, and emotional spheres.
Nurtures an improved sense of energy, vitality, and enthusiasm for life.
Supports the maintenance of a healthy body weight.
Helps to restore and maintain balanced sleep cycles.
Promotes regular and balanced elimination.
Helps to recover each individuals natural state of balance.
Prepares the tissues for deep nourishment and rejuvenation.
Promotes optimal health.
Ultimately, an Ayurvedic cleanse is focused on drawing toxins and excess vata, pitta, and kapha
out of the tissues and into the digestive tract so that they can be eliminated. The cleanse itself
may not be entirely pleasant; as these impurities are stirred into circulation to be eliminated, they
can become more palpable for a short time. However, if a cleanse is undertaken correctly, the end
result should be an improved sense of balance and overall health.
Below, you will find everything you need to implement a simple, food-based cleanse at any time
of year. However, even a gentle cleanse like this one is not appropriate for pregnant or
breastfeeding women, or for anyone who is extremely weak or debilitated. On the other hand, if
you are considering becoming pregnant, Ayurveda highly recommends that both partners
undertake a cleanse approximately three months prior to conception.
The Four Phases of a Cleanse

A traditional Ayurvedic cleanse involves four distinct phases, each of which plays an important
role in the process:
1. Preparation The First Step
A time to clean up your diet and lifestyle in preparation for an effective cleanse.
2. Active Cleansing The Heart of the Cleanse
A period of eating a mono-diet of grains, kitchari (basmati rice cooked with split mung
beans), vegetables, and plenty of detoxifying fluids; the process at this stage can be
complemented by a number of supportive lifestyle practices.
3. Reintroduction A Buffer for Your Digestive Fire
A time to slowly diversify the diet, gradually incorporating simple, whole foods other
than kitchari, and eventually re-introducing common allergens such as wheat, dairy, soy,
and nightshades.
4. Rejuvenation The Final Step
This is the time to offer deep nourishment to the tissues and to promote rejuvenation
throughout the system. This is really a separate endeavor from the cleanse itself, and
while it is peripherally addressed below, you will find a more thorough set of resources
for this phase of your process in our Rejuvenation Department.
Choosing The Length of Your Cleanse

The length of your cleanse is entirely up to you, but please consider the time required to
complete all of the different phases affording each of them equal value and importance. In
general, the longer your cleanse, the deeper your detox will be. A longer cleanse will also result
in a more delicate digestive system for some time, requiring an increased dedication to the
reintroduction phase of the cleanse. It is critically important that you choose a timeframe that
feels very manageable to you. It is better to succeed at a shorter cleanse than to struggle through
or completely abandon a longer one. You can always graduate to a longer cleanse in the
future, when the procedure is more familiar to you.
Below is a table outlining the structure for a 3 day, 9 day, 15 day, and 21 day cleanse each
based on dedicating an equal number of days to the preparation, active cleansing, and
reintroduction phases of the cleanse. This phase structure is ideal because it allows the body to
gracefully ease into cleansing mode and to gently transition back to your normal routine
afterward. It is also very intuitive and can easily be adapted to any other length of time that feels
appropriate to you (i.e. a cleanse based on 2-day, 4-day, 6-day phase lengths). We would advise
against doing phases longer than 7 days without the guidance of a trained Ayurvedic practitioner.
Total Length of Cleanse

Phases of the Cleanse
3 days
9 days
15 days
21 days
Phase Lengths
1. Preparation
1 day
3 days
5 days
7 days
2. Active Cleansing
1 day
3 days
5 days
7 days
3. Reintroduction
1 day
3 days
5 days
7 days
Suggested Length of Rejuvenation Phase

4. Rejuvenation
2 weeks
1 month
6 weeks
3 months
Please Note: If you are short on time and still want to do a lengthier active cleanse phase, it is
possible to reduce the preparation and reintroduction phases by half (rounding up where
necessary). For example, you might choose to do a 7 day active cleanse with 4 days of
preparation and 4 days of reintroduction, for a total length of 15 days.
What To Expect
This style of cleanse based on a mono-diet is much less provoking than many forms of
cleansing and is generally safer for a diverse range of constitutions and imbalances. That said, an
Ayurvedic cleanse tends to move long-standing imbalances into circulation so that they can be
eliminated. This is how our bodies repair themselves when we afford them the opportunity. As a
result, a cleanse can be exhausting, emotionally taxing, and physically uncomfortable. This
cleanse is gentle and should not cause a great deal of discomfort. Nevertheless, it is better to be
prepared for some ups and downs than to expect to feel fabulous throughout your cleanse. You
should begin to experience the deeper benefits of the cleanse within a few days to a week after
completing it, if not sooner. For women of childbearing age, the first menstrual cycle following a
cleanse is an important part of the process, and can deliver a meaningful sense of completion to
the cleanse. As a result, the fullest expression of positive change may not be experienced by
these women until one or two menstrual cycles after the cleanse is complete. This is especially
true of a longer 15-21 day cleanse.
This process can also stir up unresolved emotions so it is important to be prepared for some
emotional cleansing. It is quite common to have unexpected and somewhat unexplainable
emotions crop up during a cleanse. Ideally, we would simply witness these states as they arise,
creating space to honor, move, and release our feelings in a healthy way. The emotional aspects
of a cleanse can make it especially important to enlist a loving support team for your cleansing
process.
Planning For Your Cleanse
Finding the Right Time

While this cleanse is workable at any time of year, it will be especially beneficial at the junction
between seasons, when our bodies are already ripe with a sense of transition. In particular, the
periods surrounding the fall and spring equinoxes are especially supportive of cleansing. The
more completely you can clear your schedule for the entirety of your cleanse, the better. It is also
important to minimize your exposure to stress for the duration of your cleanse. At a minimum,
focus on making the days of active cleansing as obligation-free as possible. The best way to do
this is to schedule active cleansing during a time when you can be a bit of a hermit and stay
home most days. Ideally, you would not be working during the active cleansing phase at all, but
if that is unrealistic for you, we recommend scheduling the first days of active cleansing over
your weekend so that you can get familiar with the routine before you are juggling active
cleansing and work obligations together. In general, eliminate any unnecessary obligations and
give yourself as much unstructured time to rest as possible for the entire length of your cleanse,
but especially during the days of active cleansing.
Additional Considerations for Menstruating Women

A menstruating woman should schedule her cleanse around her cycle to ensure that she is not
bleeding during the active cleansing phase. If her period comes unexpectedly, she can continue
on the kitchari diet, but should suspend all other practices (abhyanga, nasya, triphala, etc.) until
her menstruation is complete.
The Next Steps

Once you have found a timeframe that feels like it will work with your time off and your
unavoidable responsibilities, put your cleanse on the calendar, noting which days correspond
with each phase of the cleanse. Next, come up with a plan to acquire as many of the necessary
supplies as possible in advance of your start date (see our recipes and shopping lists at the end of
the article). Once you are cleansing, you will want to focus your energy on the process of
detoxification and renewal. Ideally, this is not the time to be running around gathering supplies.
The Preparation Phase

This phase is all about cleaning up your diet and lifestyle in order to prepare for an effective
cleanse. During the preparation days, you will want to eliminate (or at least dramatically reduce)
time, you will be reducing your intake of fast foods, processed foods, meat, refined sugars, and
sweets. Focus instead on eating as many simple, whole foods as possible (fruits, vegetables,
whole grains, legumes, nuts, and seeds). This will set the stage for a more productive and
beneficial cleanse, and will help your body ease into detox mode.
The Active Cleansing Phase

This is the heart of the cleanse. During this time, you will be eating a very simplified mono-diet
of very simple, cleansing foods such as kitchari. The diet is substantive enough that you can
maintain your essential responsibilities, but it simultaneously resets the digestive system,
supports the elimination of toxins, and balances vata, pitta, and kapha. During this phase of the
cleanse, practices such as abhyanga (Ayurvedic oil massage), gentle exercise, yoga, pranayama,
and taking supportive herbs can enhance the impact of the cleanse.
Freshly prepared foods are best, so youll want to cook your oatmeal and kitchari fresh each day
at whatever time works best with your schedule. While youll want to avoid eating leftovers
from previous days during this phase of the cleanse (and all throughout, if you can manage), it is
acceptable to prepare all of your food for the day first thing in the morning. Garnishes such as
cilantro chutney and sesame seed chutney can usually be kept for several days without issue.
It is not uncommon to experience mild constipation during this phase of the cleanse. If your
bowel movements slow in frequency or volume, or if your stools become more difficult to pass,
please see our resource on how to remedy Constipation During a Cleanse. Healthy elimination is
critical to the detoxification process, so it is best to be proactive about relieving any discomfort
as soon as you are aware of it.
If intense emotions arise during or after your cleanse, greet your emotions with
compassion, observe them with detached awareness, and allow them simply to move
through honoring yourself in the process.
Morning Routine During the Active Cleansing Phase
Rise early so that you can complete your morning routine before breakfast.
Optional: administer warm Nasya Oil (3-5 drops in each nostril).
o This practice is especially supportive of the mind, the eyes, and helps to balance
tension carried in the shoulders and the neck.
o If this is a new practice for you, please see our helpful instructional video.
Optional: Perform Abhyanga (Ayurvedic Self Massage)

o This practice helps to loosen and move toxins stored in the tissues toward the
digestive tract so that they can be eliminated.
o Recommended oils include Organic Sesame Oil, Organic Sunflower Oil, and
dosha-specific herbal oils: Vata, Pitta, and Kapha Massage Oils.
o Which oil is right for you will depend on your constitution, your current state of
balance, and the season.
o For maximum benefit, let the oil soak in for about 20 minutes.
Optional: Steam Bath, Sauna, or Improvised Sweat

long enough to break a sweat.
steam with hot water from the shower.
o It is important not to get chilled.
Take a bath or shower, using soap only where needed (ideally, not all over the body).
If you are doing abhyanga daily, here are some additional considerations:
o Take care not to slip on oily surfaces consider washing your feet first.
o Excess oil will rinse off with water.
o If you do not need to go out, it is fine to leave some oil in your hair.
o Otherwise, you may need to shampoo more than once to remove all of the oil. You
can also try applying shampoo to your dry hair (before you wet it), lather, then
rinse. For many, this method cuts the oil more effectively.
o Use a designated towel to pat dry (this towel will become oily over time).
Gentle Exercise
counterproductive.
o This is not a time to push yourself.
o Consider walking, tai chi, qigong, or a grounding yoga practice such as Vata
Pacifying Yoga (which is gentle enough for a cleanse).
Eat Breakfast
o Simple Oatmeal or Kitchari as much as desired (do not overeat)
Diet During the Active Cleansing Phase
Eat kitchari throughout the day, as desired, allowing at least 3 hours between meals and
aiming to have a total of 3 meals per day. Again, eat enough to feel satisfied but do not
overeat.
You can garnish your kitchari with Fresh Coriander Chutney or Sesame Seed Chutney.
fresh fruit, a few raw nuts, or a couple of slices of avocado.
It is very important not to feel deprived during your cleanse. Be sure to eat enough food
and enough variety that you truly feel satisfied and at peace with the process.
If the mono-diet is causing a sense of deprivation, do not eat kitchari for breakfast. Have
simple oatmeal instead. You can also vary the vegetables that you use in your kitchari
from day to day. If you are still struggling, try steaming your vegetables and serve them
as a separate side dish, garnished with a little melted ghee, a squeeze of lemon juice, and
a pinch of salt. Or, have a side of avocado with a sprinkle of salt and lemon juice.
Try not to eat anything after 7pm.
Drink at least 8-12 cups a day of room temperature, warm, or hot fluids each day to
ensure adequate hydration and to help flush toxins as they are released.
Evening Routine During the Active Cleansing Phase
Triphala Tea
Retire for the Night by 10pm

o Sleep is the bodys best time to detox so be sure to get plenty of rest throughout
the cleanse.
The Reintroduction Phase

After you complete the active cleansing phase, your body will still be processing the toxins that
were stirred into circulation. And, your digestive system will have become accustomed to a very
clean diet and will be somewhat sensitive to overly stimulating or processed foods. Therefore, a
slow transition back into your normal routine and a more diverse diet is critically important. Eat
primarily simple, whole foods, diversifying your menu very gradually. The more committed you
can be to maintaining a diet of simple, whole foods, the stronger your agni will be after your
cleanse. This is also the time to test the waters with foods that are potentially aggravating like
dairy, wheat, soy, and nightshades ideally, reintroducing these foods one at a time and giving
yourself up to 24 hours to observe how your body responds to each of them.
Maintaining a very simple diet through this phase of the cleanse buffers your system, strengthens
agni, and prepares your digestive system to successfully receive more complex foods after the
cleanse is complete. But the truth is that, it is often easier to maintain a highly structured monodiet than to stick to eating a more diverse range of very simple, whole foods after completing the
mono-diet. For many, this is actually the most challenging phase of the entire cleanse. It can feel
like weve come thru the hard part, and after days of kitchari, we are often craving some
substance and stimulation in our diets. Therefore, it is extremely important to mentally prepare
for this phase. Think of it as an essential part of rather than a gradual transition out of the
cleanse. You may also find it helpful to plan a menu for this phase in advance. Choose meals that
you will find delicious and exciting so that you are not tempted to dive right into overly complex
and difficult to digest foods. This is not the time to celebrate with a pizza and a beer! Remember,
the longer your cleanse, the more time your body will need to diversify your diet and strengthen
agni. Go slowly and your agni will emerge from the cleanse much stronger which means better
sustained health moving forward.
The Rejuvenation Phase

It is important to follow any significant cleanse with a period of rejuvenation. Now that youve
cleared your body of accumulated toxins and imbalances, your tissues are primed to receive very
deep nourishment. Rejuvenating foods and practices are usually sweet and comforting, and most
people find this phase of the process quite enjoyable. You can find everything you need to know
about Ayurvedic rejuvenation in our rejuvenation department.
A New Beginning Transitioning Back Into Your Normal

Life
This is completely normal because the body is often still working to eliminate the toxins released
during the cleanse. This is a wonderful time to cultivate deeper inner awareness and to listen to
your body. You can further support optimal health by maintaining a healthy diet and lifestyle,
even after the cleanse is over.
Recipes
Remember that your food will absorb the energy of your mindset and state of being while you
are cooking. You can assist your healing process by bringing good intentions and a sense of
presence to your kitchen.
Simple Oatmeal
Kitchari is traditionally eaten three times a day during an Ayurvedic cleanse, but this simple
oatmeal recipe is a good alternative, if preparing kitchari before breakfast is not realistic for you.
This recipe can also provide a helpful break from the kitchari mono-diet which is especially
important if you tend to tire of similar foods easily.
While fruit and grains are typically considered a poor food combination, the cooking process
generally renders stewed fruit lighter and more digestible. These particular fruits all have
something in common with the taste profile of oatmeal; when cooked together, their more
diverse qualities are able to mingle in a way that makes them more compatible.
Ingredients
cup dry rolled oats
1 cups water
cups raisins
- 1 cup fresh apple, apricot, peach, or pear (cut into small pieces)
Optional Warming Spices
teaspoon cinnamon
teaspoon nutmeg
teaspoon cardamom powder
teaspoon ginger powder
Combine the raisins, cut fruit, 1 cup water, and any desired spices in a small saucepan and bring
to a boil on medium-high heat. Reduce heat and simmer for 10-15 minutes, or until the fruit is
tender and well cooked (apples may take a tad longer). Add the oats, the remaining cup of
water, stir, and return to a boil. When the mixture boils, stir thoroughly, remove from heat, cover,
and let stand for 5-10 minutes, until the oats are soft and the water is absorbed. Cool and serve.
Fruits By Dosha:
For vata, favor apricots and peaches.
For pitta, favor apples and pears.
For kapha, any of the fruit is fine. If you are primarily focused on balancing kapha, you may also
want to try this delicious kapha pacifying modification: simply combine a couple of varieties of
cut fruit, omit the oats and the second batch of water, follow the rest of the recipe as it is, and
enjoy a breakfast of stewed fruit.
Spices By Dosha and Season:
For vata, kapha, and cooler seasons, the optional spices offer a tasty addition of warmth to this
dish. If there is pitta imbalance, favor cinnamon and cardamom, and consider reducing the
quantity. For severe pitta imbalance (or if the season is hot) consider foregoing the spices
altogether. The oatmeal with cooked fruit is surprisingly tasty on its own.
Tridoshic Kitchari
Kitchari is a stew type meal that is prepared from basmati rice and split mung dal. During a
cleanse, appropriate vegetables provide texture, flavor, and an important source of fiber. Kitchari
is very easy to digest, which makes it a wonderful food for any cleansing regimen. It allows the
digestive system to rest, allocating extra energy to the bodys natural detoxification processes.
The quantities in this recipe provide a good starting point for a days supply of kitchari, but as
you learn your preferences and habits, you are welcome to adjust the quantities to better fit your
needs.
Ingredients
cup split mung dal
2 Tablespoons ghee

6 cups water
summer squash, sweet potato, or zucchini)
turmeric, coriander, fennel, hing, and fresh ginger. Stir briefly, until aromatic. Stir the rice and
dal mixture into the spices and saut for a few moments, stirring constantly. Add the 6 cups of
water, turn heat to high, and bring to a boil. When the soup comes to a boil, stir in the salt, reduce
heat, cover, and simmer for about 40 minutes. Meanwhile, cut your vegetables into small, bitesized pieces. About halfway through the kitcharis cooking process, stir in the vegetables and
allow the stew to return to a boil. Continue to simmer until the rice, dal, and vegetables are fully
cooked. Remove from heat, cool, and serve. Note: some vegetables, such as sweet potatoes,
might require more cooking time and may be added earlier, if necessary.
gummy. Garnish the kitchari with your choice of fresh cilantro, coriander chutney, and sesame
chutney. Enjoy!

This tridoshic recipe from The Ayurvedic Cookbook by Amadea Morningstar is very tasty and is
especially useful for reducing excess pitta.
Ingredients
1 bunch ( pound) fresh coriander leaves and stems (also known as cilantro or Chinese
parsley)
cup fresh lemon juice
cup water
cup grated coconut
2 tablespoons fresh ginger root, chopped
1 teaspoon barley malt or raw honey
teaspoon fresh ground black pepper
Blend the lemon juice, water and fresh coriander until the coriander is chopped. Add the
remaining ingredients and blend until it is like a paste.
Use sparingly. This chutney can be stored in a covered container in the refrigerator for up to one
week. For a silkier texture, use only the leaves and the tops of the fresh coriander stalks.
Sesame Seed Chutney

This tridoshic recipe from Ayurvedic Cooking for Self-Healing by Usha and Vasant Lad, is
especially good for people with vata and kapha imbalance. Reduce cayenne pepper to
teaspoon if there is any pitta imbalance.
Ingredients
1 cup roasted and ground sesame seeds
1 teaspoon cayenne pepper
Blend ingredients together and garnish kitchari with about 1 teaspoon of the mixture.

Ingredients

Ingredients
4 cups pure water
Shopping List
Amounts recommended are approximate and may need to be adjusted according to your needs.
Herbs & Products
Triphala powder ( oz. per day of active cleansing) or Triphala tablets (2 per day of
active cleansing)
Tongue Cleaner
Optional: Brahmi / Gotu Kola for Alakananda Mas Rehydration Tea ( - oz. per day
of active cleansing)
Optional: Oil for Abhyanga (2-4 oz. per day of active cleansing)
o For vata imbalances or vata season, use Organic Sesame Oil or Vata Massage Oil
and plan to use more oil.
o For pitta imbalances or pitta season: Organic Sunflower Oil or Pitta Massage Oil
and plan to use a moderate amount of oil.
o For kapha imbalances or kapha season: Organic Sesame Oil or Kapha Massage
Oil and plan to use less oil.
Optional: Nasya Oil (1 oz. bottle will be plenty)
Optional: Vata Digest, Pitta Digest, or Kapha Digest tablets can be taken after meals to
improve agni (2-3 tablets per day of active cleansing).
Groceries
Optional: Organic Rolled Oats ( cup or 2 oz. per day of active cleansing)
Optional: Raisins ( cup or 1.5 oz. per day of active cleansing)
Optional: (-1 cup apple, apricot, peach, or pear per day of active cleansing)
Organic White Basmati Rice, (7 oz. per day of active cleansing)
Organic Yellow Split Mung Beans (4 oz. per day of active cleansing)
Organic Ghee, Clarified Butter available at most health food stores (2 oz. per day of
active cleansing)
Optional: Organic Roasted Sesame Seeds (1 cup per batch of sesame seed chutney)
Vegetables for Kitchari (2 cups per day of active cleansing), your choice:
o Asparagus
o Carrots
o Celery
o Green Beans
o Summer Squash
o Sweet Potato
o Zucchini

o Black Pepper
o Optional: Cardamom (for oatmeal)
o Optional: Cayenne Pepper (for sesame seed chutney)
o Cilantro ( pound per batch of fresh coriander chutney)
o Optional: Cinnamon (for oatmeal)
o Coriander Powder
o Fennel Powder
o Optional: Ginger powder (for oatmeal)
o Hing (Asafoetida)

o Lemons
o Limes
o Optional: Nutmeg (for oatmeal)
o Sweeteners: Barley Malt or Raw Honey; Turbinado Sugar
o Turmeric powder
Kitchari Kit
o Organic Ghee

o Detox Tea

o Organic Nasya Oil

o Nasal Rinse Cup
For more information on Ayurvedic Cleansing, click here to return to our cleansing department.
To explore the Ayurvedic practice of rejuvenation (rasayana), click here.
For more information on agni and why it is so critical to our overall health, you may enjoy our
piece on The Importance of Healthy Digestion.
For more on ama (a toxic substance that interferes with our wellbeing), and why it is so
detrimental, please see our article on Ama: The Antithesis of Agni.
Fall Rejuvenation Guide

Nourish Your Entire Being
Now is a great time to offer your system a little extra support in the way of deeply
nutritious rejuvenatives. If you just completed or intend to complete a cleanse this fall, your body
will be craving deep nourishment in the coming months. If you havent done a cleanse, you can
still benefit from the Ayurvedic tradition of rejuvenation.
Ayurvedic Rejuvenation
Improves strength, energy and vitality
Bolsters Immunity
Promotes courage, confidence, and success
Slows the aging process
Increases longevity
Improves memory
Promotes cellular intelligence
Brings balance, awareness, joy, and clarity into ones life and relationships
Select your constitution for specific information on Rejuvenation for Fall.
Fall Rejuvenation for Vata

Rejuvenation: A Constitution Specific Guide for Fall
Banyan pinterest curator, Maggie (Vata), taking a little time to rejuvenate.
Autumn is a time when we are often invited to give thanks for the fall harvest, for the
abundance of nature, for all the many things that bless our lives. This fall, what would happen if
you turned your gratitude inward and showered yourself with some deep nourishment, love and
abundance? Ayurvedic rejuvenation is aimed at doing just that, and the process truly gives the
body a chance to repair and revitalize the entire organism. To nurture the Self in this way is a
profound gift, one that supports all aspects of the being body, mind and spirit. As a vatapredominant type, the fall and winter months are a particularly wonderful time for you to
consider a rejuvenation program because the practices involved are incredibly grounding, and
deeply soothing to vata.
For those of you who recently completed (or intend to complete) a cleanse, rejuvenation is the
final component of the cleanse itself. After working so hard to purify and reset your physiology,
you are prepared for deep nourishment on all levels. And even if you did not do a fall cleanse,
rejuvenation alone can strengthen and tone your physical, mental, and emotional spheres.
Whats An Appropriate Period of Time?

As with many things in Ayurveda, the length of an appropriate rejuvenation program varies from
one person to the next. Rejuvenation therapies are typically implemented for a set period of time
usually at least one month and up to three months. While this may strike you as a long time,
keep in mind that rejuvenation should feel nourishing and enjoyable to you. And, it can really be
as simple as adding one practice or one herb to your daily routine.
If you completed a full seven-day cleanse, your body will benefit from a longer period of
rejuvenation (about three months), starting as soon after you complete your cleanse as
possible. If that timeframe feels overwhelming to you, commit to at least one month of
rejuvenation.
If you completed a shorter cleanse, be sure to do at least one month of rejuvenation. Or, if
you like, you too can rejuvenate for up to 3 months.
Even if you did not complete a cleanse at all, vata-types normally benefit from a longer
period of rejuvenation about three months. However, there may be some instances
where this would not be appropriate.
o If you have a known kapha imbalance (especially if it is of greater concern than
any vata imbalances you may have), youll want to go easy on rejuvenation so as
not to further aggravate kapha.
o Similarly, if you have a lot of toxicity in your system, which can be identified by a
thick coating on the tongue, youll want to keep your rejuvenation routine very
simple so that you dont inadvertently nourish the toxins.
In either case, a simple rejuvenation program (of 1-3 therapies) for about a month is
probably sufficient and it might be helpful to think about choosing therapies because
they are seasonally appropriate and vata-pacifying rather than focusing on their
rejuvenative properties. You could also favor kapha-type rejuvenatives, which are lighter
and less likely to aggravate either of the above conditions.
Pathways Toward Rejuvenation

What follows is a list of many possible rejuvenative therapies. Please dont feel
overwhelmed. The idea is not to do all of these things, but to pick and choose those recipes and
practices that most resonate with you. As you consider each therapy, remember that your
rejuvenation process needs to feel beneficial. It should not add stress to your life but should
instead add a sense of groundedness, contentment, and joy. If several possibilities peak your
interest, consider starting with 1-3 therapies and then gradually expand your repertoire of
rejuvenatives only if and when it feels appropriate.
Dietary Rejuvenatives
At the most fundamental level, a healthy, balanced diet supports deep rejuvenation. All of your
tissues, organs, and systems draw directly from the nourishment contained within the food you
eat every day. A diet primarily composed of freshly cooked, whole foods is quite
rejuvenative. On the other hand, processed foods and old, stale foods have little life-force, are
difficult to digest, and often contain toxins. As a vata-predominant type in the heart of vataseason, your focus should be on eating a healthy and balanced vata-pacifying diet. You can
compliment these broad strokes with some especially rejuvenative foods:
Almonds, Soaked and Peeled

Soaked almonds are very grounding, nourishing, and energizing. Soaking and peeling
them makes them more digestible and more beneficial to the body. As such, almonds are
a highly revered rejuvenative in Ayurveda.
Soaked Cashews
Cashews which are oily, nutritive, and building can also be used in a rejuvenation
program. They actually share many qualities with soaked almonds, including the fact that
soaking them makes them more digestible.
Rejuvenative Almond Milk

This very restorative drink provides another delicious way to ingest soaked and peeled
almonds. You can cook with it or drink it plain. It is especially useful in fall and winter,
or after a period of major exertion.
Dr. Lads Date & Almond Shake

This shake is a warm, nourishing, and deliciously sweet breakfast or snack. It is very
nutritious, grounding, and the dates, soaked almonds, and milk make it an excellent
rejuvenative.
Dream Date Balls

A very good and sumptuous rejuvenative. In ancient India, these would have been
considered an aphrodisiac of sorts. Very yummy.
Sweet Potato Halva

This delectable Indian dessert can also be made with butternut or buttercup squash, or
even pumpkin instead of sweet potato. Rich in vitamins and entirely delicious.
Urad Dal
This legume soup detoxifies the system and nourishes the muscle, bone, and reproductive
fluids while energizing the whole body.
Maggie finds balancing rocks is particularly grounding for her.
Rejuvenative Herbs
There are many different types of rejuvenating herbs each with a distinct purpose. The most
widely used Ayurvedic rejuvenatives work simultaneously on all of the bodys tissues. Below are
several herbal rejuvenatives well suited for your constitution and for the fall and winter seasons.
Taking these herbs and formulas with a catalytic agent such as ghee, honey, or ginger tea helps to
deliver the benefits deep into the tissues, increasing the potency and efficacy of the
herbs. Instructions for using each of these specifically as a rejuvenative are provided, but if you
prefer to take your herbs in water or without ghee and honey, they will still be beneficial.
Triphala With Ghee and Honey - Triphala is a tridoshic formula that naturally
rejuvenates all of the tissues in the body (while encouraging the elimination of toxins). It
is an especially potent rejuvenative when taken with ghee and honey usually first thing
in the morning. Mix teaspoon of powdered triphala with teaspoon of ghee and
teaspoon of raw honey. Or, if powdered herbs arent your thing, take one triphala herbal
tablet, followed by a mixture of teaspoon ghee and teaspoon raw honey.
Healthy Vata Tablets - This rejuvenating blend of herbs is specifically formulated to

restore and maintain balanced vata, without aggravating pitta or kapha. The herbs in this
formula promote energy and vitality while supporting overall health and wellbeing. Healthy Vata is an excellent formula for the autumn and winter seasons, when dry,
cold, and windy conditions tend to disturb vata. Take 1-2 Healthy Vata Tablets, once or
twice daily, or as directed by your health practitioner.
Chyavanprash - Chyavanprash is a delicious nutritive jam. It is an ancient herbal

formula containing both ghee and honey which both help to deliver the herbs to the
tissues. Chyavanprash can be taken alone, it can be stirred into milk or water, or it can be
spread on toast, bread, or crackers like any other jam. Taking chyavanprash in warm
milk (or almond milk, if dairy is not appropriate) helps to carry its tonifying and
rejuvenating qualities deep into the tissues. As a rejuvenative, chyavanprash is typically
taken in the morning, or sometimes in both the morning and the evening. Take 1-2
teaspoons once or twice daily, or as directed by your health practitioner.
Ashwagandha - Ashwagandha is a highly esteemed herb aimed at improving strength,

energy, and vitality. It improves ones ability to handle stress, promotes physical strength,
rejuvenates the tissues (especially the muscles, bones, joints, and the nervous system),
and it supports sound sleep at night. As a rejuvenative, you would typically take
teaspoon powdered ashwagandha in the morning, in teaspoon ghee and teaspoon raw
honey. Or, if you would prefer a tablet, take one ashwagandha herbal tablet, followed by
a mixture of teaspoon ghee and teaspoon raw honey.
Haritaki - Haritaki is one of three ingredients in the famous Ayurvedic formula, triphala,
but it is particularly suited to calm vata. If your primary imbalance relates to vata, you
could use haritaki instead of triphala, but in a similar manner taking teaspoon
of powdered haritaki with teaspoon ghee and teaspoon honey in the morning, or
taking 1 haritaki herbal tablet followed by a mixture of teaspoon ghee and teaspoon
honey.
Vata Digest This formula is heating, grounding, and oily and is very supportive of
proper digestion in vata-types. Whether youre in the rejuvenation phase following a
cleanse (when your digestive fire requires a little boost) or youre simply trying to
redirect your bodys tendency toward vata-type digestive issues, this formula is
fabulous. And since proper digestion is a cornerstone of effective rejuvenation, these
tablets can truly enhance your rejuvenation experience. Take 1-2 tablets, once or twice
daily, or as directed by your healthcare practitioner.
Rejuvenating Practices
Not surprisingly, your lifestyle has a profound impact on your bodys ability to repair, regenerate,
and revitalize itself. When we fill our days particularly our mornings with calming, nurturing
practices that set a tone of health, relaxation, and self-love, our bodies are much better able to
nurture the rejuvenation process.
Simple Lifestyle Adjustments To Support Rejuvenation
Minimize stress
Minimize travel
Maintain positive relationships
Avoid unfamiliar places or situations that might incite anxiety, fear, or loneliness
Wear warm clothes through the colder months, and take care to cover your head and ears
when outdoors
Undertake a period of celibacy to preserve your life force
In addition to any of the above commitments that appeal to you, you can incorporate some more
formal practices to invite rejuvenation on a very deep level.
Abhyanga (Ayurvedic Oil Massage) Each morning, before a shower or bath, massage
about cup warm Vata Massage Oil or Organic Sesame Oil into the skin. This practice
calms, lubricates and rejuvenates the tissues in particular, the nervous system. For
further instructions on this rejuvenating technique, click here.
Oil Your Scalp & Feet Before Sleep Before bed, apply some warm Vata Massage
Oil or Sesame Oil to your scalp and to the soles of your feet. This practice grounds the
energy, soothes the nervous system, reduces stress, and quiets the mind all of which
support sound sleep. Remember that sleep is one of the bodys most essential avenues of
rejuvenation.
Nasya Each morning (or at least several times per week) apply 3-5 drops of Nasya
Oil into each nostril. This practice helps to soothe the nasal passages while promoting
unobstructed breathing, relieving accumulated stress, supporting mental clarity and
fostering the unfolding of awareness.
Yoga - Vata Pacifying Yoga, which is very gentle, grounding, and nourishing, is the best
practice for you this season, especially if you are undertaking a period of
rejuvenation. Restorative postures such as legs up the wall, and corpse pose are
particularly beneficial when it comes to rejuvenation.
Meditation, Pranayama, Quiet Time, and/or Reflective Time Any quiet,

contemplative practice even if it is only 5-15 minutes in duration is incredibly
rejuvenative to the mind and physiology. Practicing in the early morning hours, especially
before and around dawn, is powerfully supportive of rejuvenation.
Rejuvenative Products to Consider
Powdered Triphala or Triphala Herbal Tablets
Healthy Vata Tablets
Vata Digest Tablets
Chyavanprash
Powdered Ashwagandha or Ashwagandha Herbal Tablets
Powdered Haritaki or Haritaki Herbal Tablets
Organic Ghee
Vata Massage Oil or Organic Sesame Massage Oil
Nasya Oil
Recipes
Dr. Vasant Lads Date & Almond Shake
Dream Date Balls
Sweet Potato Halva
Urad Dal
Fall Rejuvenation for Pitta

Banyan friend, Allisone (Pitta), allowing herself time to rest.
profound gift, one that supports all aspects of the being body, mind and spirit. As a pittapredominant type, the fall and winter months are a particularly wonderful time for you to
deeply soothing to pitta.

rejuvenation.
Even if you did not complete a cleanse at all, pitta-types normally benefit from a longer
any pitta imbalances you may have), youll want to go easy on rejuvenation so as

What follows is a list of many possible rejuvenative therapies. Please dont feel overwhelmed.
The idea is not to do all of these things, but to pick and choose those recipes and practices that
most resonate with you. As you consider each therapy, remember that your rejuvenation process
needs to feel beneficial. It should not add stress to your life but should instead add a sense of
groundedness, contentment, and joy. If several possibilities peak your interest, consider starting
with 1-3 therapies and then gradually expand your repertoire of rejuvenatives only if and when it
feels appropriate.
eat every day. A diet primarily composed of freshly cooked, whole foods is quite rejuvenative.
On the other hand, processed foods and old, stale foods have little life-force, are difficult to
digest, and often contain toxins. As a pitta-predominant type in the heart of vata-season, your
focus should be on eating a healthy and balanced vata-pacifying diet. You can compliment these
broad strokes with some especially rejuvenative foods:

Soaked Cashews


rejuvenative.
Dream Date Balls

Sweet Potato Halva

Urad Dal
Basking in the sunlight warms Allisone's soul.
Rejuvenative Herbs
deliver the benefits deep into the tissues, increasing the potency and efficacy of the herbs.
Instructions for using each of these specifically as a rejuvenative are provided, but if you prefer
to take your herbs in water or without ghee and honey, they will still be beneficial.
Triphala With Ghee and Honey Triphala is a tridoshic formula that naturally
Choose One: Healthy Vata or Healthy Pitta Tablets
Healthy Vata Tablets This rejuvenating blend of herbs is specifically formulated to

formula promote energy and vitality while supporting overall health and well-being.
Healthy Vata is an excellent formula for the autumn and winter seasons, when dry, cold,
and windy conditions tend to disturb vata. Take 1-2 Healthy Vata Tablets, once or twice
daily, or as directed by your health practitioner.
Healthy Pitta Tablets Even though it is vata season now, if summers heat tends to
linger in your system and/or you have been plagued by pitta imbalances and are less
disturbed by vata imbalances, Healthy Pitta may be more appropriate for you. This
cooling rejuvenative formula is designed to restore and maintain balanced pitta, without
aggravating vata or kapha. In particular, Healthy Pitta supports a calm mind, soothes
fiery emotions, and promotes a cooler, more balanced temperament. Take 1-2 Healthy
Pitta Tablets, once or twice daily, or as directed by your health practitioner.
Chyavanprash Chyavanprash is a delicious nutritive jam. It is an ancient herbal

Ashwagandha Ashwagandha is a highly esteemed herb aimed at improving strength,

Amalaki Amalaki is one of three ingredients in the famous Ayurvedic formula, triphala,
but it is particularly calming to pitta. If your primary imbalance relates to pitta, you could
use amalaki in place of triphala, but in a similar manner. Either take teaspoon
of powdered amalaki with teaspoon ghee and teaspoon honey in the morning, or take
1 amalaki herbal tablet followed by a mixture of teaspoon ghee and teaspoon honey.
Pitta Digest This formula is designed to cool and soothe the digestive tract and to
promote healthy digestion in those who tend toward pitta-type digestive issues. And since
proper digestion is essential to effective rejuvenation, these tablets can truly enhance your
rejuvenation experience. Take 1-2 tablets, once or twice daily, or as directed by your
healthcare practitioner.
Minimize stress
Minimize travel
when outdoors
about cup warm Pitta Massage Oil into the skin. This practice calms, lubricates and
rejuvenates the tissues in particular, the nervous system. For further instructions on this
Oil the Soles of Your Feet Before Sleep Before bed, apply some warm Pitta Massage
Oil or Organic Sesame Oil to your scalp and to the soles of your feet. This practice
grounds the energy, soothes the nervous system, reduces stress, and quiets the mind all
of which support sound sleep. Remember that sleep is one of the bodys most essential
avenues of rejuvenation.
Yoga Vata Pacifying Yoga, which is very gentle, grounding, and nourishing, is the best
practice for you this season, especially if you are undertaking a period of rejuvenation.
Restorative postures such as legs up the wall, and corpse pose are particularly beneficial
when it comes to rejuvenation.

Healthy Vata Tablets or Healthy Pitta Tablets
Pitta Digest Tablets
Chyavanprash
Powdered Amalaki or Amalaki Herbal Tablets
Organic Ghee
Pitta Massage Oil
Organic Sesame Massage Oil
Nasya Oil
Recipes
Dream Date Balls
Rice Khir
Sweet Potato Halva
Urad Dal
Fall Rejuvenation for Kapha
Banyan friend, Michelle (Kapha), letting go of some stress with a midday stroll.
profound gift, one that supports all aspects of the being body, mind and spirit. As a kaphapredominant type, the fall and winter months are a particularly wonderful time for you to
deeply soothing to kapha.

possible. If that time frame feels overwhelming to you, commit to at least one month of
rejuvenation.
Even if you did not complete a cleanse at all, kapha-types normally benefit from a longer


feels appropriate.
digest, and often contain toxins. As a kapha-predominant type in the heart of vata-season, your
focus should be on eating a healthy and balanced vata-pacifying diet. You can compliment these
broad strokes with some especially rejuvenative foods:

Soaked Cashews
Dark Grapes, Plums, and Peaches

These fruits are especially rejuvenative for kapha and will be a good addition to your
rejuvenation program, especially if youre particularly prone to kapha imbalances.


rejuvenative.
Dream Date Balls

Urad Dal
Michelle, who moonlights as a Bikram yoga teacher, relaxes in the park with a book.
Rejuvenative Herbs
Healthy Vata Tablets or Healthy Kapha Tablets - This rejuvenating blend of herbs is
specifically formulated to restore and maintain balanced vata, without aggravating pitta
or kapha. The herbs in this formula promote energy and vitality while supporting overall
health and well-being. Healthy Vata is an excellent formula for the autumn and winter
seasons, when dry, cold, and windy conditions tend to disturb vata. Take 1-2 Healthy Vata
Tablets, once or twice daily, or as directed by your health practitioner.
Healthy Kapha Tablets - Even though it is vata season now, if the winter and spring
tend to be your most challenging seasons and/or you have been plagued by kapha
imbalances and are less disturbed by vata imbalances, Healthy Kapha may be more
appropriate for you. This warming and astringent formula is designed to restore and
maintain balanced kapha, without aggravating vata or pitta. In particular, Healthy Kapha
supports a clear respiratory system, a robust immune system, and helps support the
maintenance of a healthy weight. If you are doing a longer rejuvenation program, you
might consider switching from Healthy Vata to Healthy Kapha in the winter or spring
whenever the cool, wet weather begins to make balancing kapha a higher priority. Take 12 Healthy Kapha Tablets, once or twice daily, or as directed by your health practitioner.


Bibhitaki - Bibhitaki is one of three ingredients in the famous Ayurvedic formula,

triphala, but it is particularly calming to kapha. If your primary imbalance relates to
kapha, you could use bibhitaki in place of triphala, but in a similar manner taking
teaspoon of powdered bibhitaki with teaspoon ghee and teaspoon honey in the
morning.
Kapha Digest - This formula is designed to kindle a strong digestive fire while burning
away fat and natural toxins. And since proper digestion is essential to effective
rejuvenation, these tablets can truly enhance your rejuvenation experience. This formula
simultaneously rejuvenates the lungs and supports clear and healthy respiratory
channels. Take 1-2 tablets, once or twice daily, or as directed by your healthcare
practitioner.
Minimize stress
Minimize travel
when outdoors
Abhyanga (Ayurvedic Oil Massage) - Each morning, before a shower or bath, massage
about cup warm Kapha Massage Oil into the skin. This practice calms, lubricates and
Nasya - Each morning (or at least several times per week) apply 3-5 drops of Nasya Oil
into each nostril. This practice helps to soothe the nasal passages while promoting
Yoga - Kapha Pacifying Yoga, which is active and invigorating is the best rejuvenative
practice for kapha-types, especially as you move deeper into the winter and spring.
However, incorporating restorative postures such as legs up the wall and corpse pose with
a bolster opening the chest will be equally beneficial this fall and winter.
Meditation, Pranayama, Quiet Time, and/or Reflective Time - Any quiet,

Healthy Vata Tablets or Healthy Kapha Tablets
Kapha Digest Tablets
Chyavanprash
Powdered Bibhitaki
Organic Ghee
Kapha Massage Oil
Nasya Oil
Recipes
Urad Dal
Fall Rejuvenation for Vata-Pitta & Pitta-Vata

Banyan Project Manager, Megan (Vata-Pitta), nourishes her system with some rejuvenating tea.
profound gift, one that supports all aspects of the being body, mind, and spirit. As a vata-pitta
or pitta-vata type, the fall and winter months are a particularly wonderful time for you to
consider a rejuvenation program. Having just passed through pittas most challenging time of
year the summertime rejuvenation offers a great opportunity to reset pitta for optimal health
and to fully recover from any excess heat the summer may have delivered. And, as we move into
vata season this fall, rejuvenative practices which are very grounding, nourishing, and deeply
soothing to vata can also help to prevent vata imbalances from arising.

rejuvenation.
Even if you did not complete a cleanse at all, vata-pitta or pitta-vata types normally
benefit from a longer period of rejuvenation about three months. However, there may
be some instances where this would not be appropriate.

any vata imbalances or pitta imbalances you may have), youll want to go easy on
rejuvenation so as not to further aggravate kapha.

feels appropriate.
digest, and often contain toxins. As a vata-pitta or pitta-vata predominant type in the heart of
vata-season, your focus should be on eating a healthy and balanced vata-pacifying diet. You can

Soaked Cashews


rejuvenative.
Dream Date Balls

Rice Khir
This delicious rice pudding is especially rejuvenative for pitta, so this might be a good
choice if you feel like the heat got the better of you this past summer.
Sweet Potato Halva

Urad Dal
Megan keeps warm and relaxed while stretching by the fire.
Rejuvenative Herbs
Healthy Vata Tablets or Healthy Pitta Tablets This rejuvenating blend of herbs is
specifically formulated to restore and maintain balanced vata, without aggravating pitta
or kapha. The herbs in this formula promote energy and vitality while supporting overall
health and well-being. Healthy Vata is an excellent formula for the autumn and winter
seasons, when dry, cold, and windy conditions tend to disturb vata. Take 1-2 Healthy Vata
aggravating vata or kapha. In particular, Healthy Pitta supports a calm mind, soothes
fiery emotions, and promotes a cooler, more balanced temperament. Take 1-2 Healthy
Pitta Tablets, once or twice daily, or as directed by your health practitioner.


Haritaki Haritaki is one of three ingredients in the famous Ayurvedic formula, triphala,
honey.
Amalaki Amalaki is another of three ingredients in the famous Ayurvedic formula,

triphala, but it is particularly calming to pitta. If your primary imbalance relates to pitta,
you could use amalaki in place of triphala, but in a similar manner taking either
teaspoon of powdered amalaki with teaspoon ghee and teaspoon honey in the
morning, or taking 1 amalaki herbal tablet followed by a mixture of teaspoon ghee and
teaspoon honey.
Choose One: Vata Digest or Pitta Digest
redirect your bodys tendency toward vata-type digestive issues, this formula is fabulous.
And since proper digestion is a cornerstone of effective rejuvenation, these tablets can
truly enhance your rejuvenation experience. Take 1-2 tablets, once or twice daily, or as
directed by your healthcare practitioner.
promote healthy digestion in those who tend toward pitta-type digestive issues.
Remember that effective rejuvenation relies on proper digestion. Take 1-2 tablets, once
or twice daily, or as directed by your healthcare practitioner.
Minimize stress
Minimize travel
when outdoors
Abhyanga (Ayurvedic Oil Massage) - Each morning, before a shower or bath, massage
about cup warm Vata Massage Oil or Organic Sesame Oil into the skin. If your skin is
especially sensitive to heat, you can use Pitta Massage Oil or cut your sesame oil by half
with Organic Sunflower Oil. A daily oil massage calms, lubricates and rejuvenates the
tissues in particular, the nervous system. For further instructions on this rejuvenating
technique, click here.
Oil Your Scalp & Feet Before Sleep - Before bed, apply some warm Sesame Oil to your
scalp and to the soles of your feet. This practice grounds the energy, soothes the nervous
system, reduces stress, and quiets the mind all of which support sound sleep.
Remember that sleep is one of the bodys most essential avenues of rejuvenation.
Nasya - Each morning (or at least several times per week) apply 3-5 drops of Nasya
Meditation, Pranayama, Quiet Time, and/or Reflective Time - Any quiet,

Healthy Vata Tablets or Healthy Pitta Tablets
Vata Digest Tablets or Pitta Digest Tablets
Chyavanprash
Organic Ghee
Pitta Massage Oil or Organic Sunflower Oil (if your skin is especially sensitive to heat)
Nasya Oil
Recipes
Dream Date Balls
Rice Khir
Sweet Potato Halva
Urad Dal
Fall Rejuvenation for Pitta-Kapha & KaphaPitta

Banyan commerce specialist, Rae (Pitta-Kapha), taking some time to rest and rejuvenate.
profound gift, one that supports all aspects of the being body, mind, and spirit. As a pitta-kapha
or kapha-pitta type, the fall and winter months are a particularly wonderful time for you to
consider a rejuvenation program. Having just passed through pittas most challenging time of
year the summertime rejuvenation offers a great opportunity to reset pitta and to fully recover
from any excess heat, but it can also help to optimize your health before kapha season arrives
this winter and spring.

rejuvenation.
Even if you did not complete a cleanse at all, pitta-kapha and kapha-pitta types normally
feels appropriate.
digest, and often contain toxins. As a pitta-kapha or kapha-pitta predominant type in the heart of

Soaked Cashews



rejuvenative.
Rice Khir
Urad Dal
Taking regular strolls in the park helps Rae relax.
Rejuvenative Herbs
Choose One: Healthy Vata, Healthy Pitta, or Healthy Kapha Tablets

aggravating vata or kapha. In particular, Healthy Pitta supports a calm mind, soothes fiery
emotions, and promotes a cooler, more balanced temperament. Take 1-2 Healthy Pitta
Healthy Kapha If the winter and spring tend to be your most challenging seasons
and/or you have been struggling with kapha imbalances of late, Healthy Kapha may be
the best choice for you. This warming and astringent formula is designed to restore and
maintain balanced kapha, without aggravating vata or pitta. Healthy Kapha supports a
clear respiratory system, a robust immune system, and helps support the maintenance of a
healthy weight. If you are doing a longer rejuvenation program, you might consider
switching from Healthy Vata to Healthy Kapha in the winter or spring whenever the
cool, wet weather begins to make balancing kapha a higher priority. Take 1-2 Healthy
Kapha Tablets, once or twice daily, or as directed by your healthcare practitioner.


Choose One: Vata Digest, Pitta Digest, or Kapha Digest
Vata Digest - This formula is heating, grounding, and oily and is very supportive of
promote healthy digestion in those who tend toward pitta-type digestive issues.
Remember that effective rejuvenation relies on proper digestion. Take 1-2 tablets, once or
twice daily, or as directed by your healthcare practitioner.
Kapha Digest This formula is designed to kindle a strong digestive fire while burning
away fat and natural toxins. It is particularly useful for those who tend toward kaphatype digestive issues. This formula simultaneously rejuvenates the lungs and supports
clear and healthy respiratory channels. Take 1-2 tablets, once or twice daily, or as
Minimize stress
Minimize travel
when outdoors
Abhyanga (Ayurvedic Oil Massage Each morning, before a shower or bath, massage
about cup warm Pitta Massage Oil, or Kapha Massage Oil into the skin. A daily oil
massage calms, lubricates and rejuvenates the tissues in particular, the nervous system.
For further instructions on this rejuvenating technique, click here.
Oil or Organic Sesame Oil to the soles of your feet. This practice grounds the energy,
soothes the nervous system, reduces stress, and quiets the mind all of which support
sound sleep. Remember that sleep is one of the bodys most essential avenues of
rejuvenation.

Healthy Vata Tablets, Healthy Pitta Tablets or Healthy Kapha
Vata Digest Tablets, Pitta Digest Tablets or Kapha Digest
Chyavanprash
Organic Ghee
Vata Massage Oil, Pitta Massage Oil or Kapha Massage Oil
Nasya Oil
Recipes
Rice Khir
Urad Dal
Fall Rejuvenation for Vata-Kapha & KaphaVata

Banyan's social media maven, Erin (Vata-Kapha), ready to rejuvenate.
profound gift, one that supports all aspects of the being body, mind, and spirit. As a vata-kapha
or kapha-vata type, the fall and winter months are a particularly wonderful time for you to
consider a rejuvenation program. The practices involved are very supportive at this time of year
because they provide a sense of grounding, nourishment, and calm as we move into vata season
and also help to optimize your health before kapha season arrives this winter and spring.

rejuvenation.
Even if you did not complete a cleanse at all, vata-kapha or kapha-vata types normally

feels appropriate.
digest, and often contain toxins. As a vata-kapha or kapha-vata predominant type in the heart of

Soaked Cashews

rejuvenation program, especially if youre particularly prone to kapha
imbalances than vata imbalances or tend to face deeper challenges in the winter and
spring than in the fall.


rejuvenative.
Dream Date Balls

Sweet Potato Halva

Rice Khir
Urad Dal
Erin, supports her rejuvenation program by practicing celibacy.
Rejuvenative Herbs
Choose One: Healthy Vata, Healthy Pitta, or Healthy Kapha Tablets

Healthy Kapha If the winter and spring tend to be your most challenging seasons
and/or you have been struggling with kapha imbalances of late, Healthy Kapha may be
the best choice for you. This warming and astringent formula is designed to restore and
maintain balanced kapha, without aggravating vata or pitta. Healthy Kapha supports a
clear respiratory system, a robust immune system, and helps support the maintenance of a
healthy weight. If you are doing a longer rejuvenation program, you might consider
switching from Healthy Vata to Healthy Kapha in the winter or spring whenever the
cool, wet weather begins to make balancing kapha a higher priority. Take 1-2 Healthy
Kapha Tablets, once or twice daily, or as directed by your healthcare practitioner.


honey.
Bibhitaki Bibhitaki is one of three ingredients in the famous Ayurvedic formula,

morning.
Choose One: Vata Digest or Kapha Digest
away fat and natural toxins. It is particularly useful for those who tend toward kapha-type
digestive issues. This formula simultaneously rejuvenates the lungs and supports clear
and healthy respiratory channels. Take 1-2 tablets, once or twice daily, or as directed by
your healthcare practitioner.
Minimize stress
Minimize travel
when outdoors
about cup warm Vata Massage Oil, Kapha Massage Oil, or Organic Sesame Oil. A
daily oil massage calms, lubricates and rejuvenates the tissues in particular, the nervous
system. For further instructions on this rejuvenating technique, click here.

Healthy Vata Tablets or Healthy Kapha Tablets
Vata Digest Tablets or Kapha Digest
Chyavanprash
Powdered Bibhitaki
Organic Ghee
Pitta Massage Oil, Kapha Massage Oil, or Organic Sesame Massage Oil
Nasya Oil
Recipes
Dream Date Balls
Rice Khir
Sweet Potato Halva
Urad Dal
Fall Rejuvenation for Vata-Pitta-Kapha

Banyan IT support, Gina (Vata-Pitta-Kapha), excited to start her rejuvenation program.
profound gift, one that supports all aspects of the being body, mind and spirit. As a tridoshic
type, the fall and winter months are a particularly wonderful time for you to consider a
rejuvenation program because the fall is a season of transition and the practices involved are also
deeply soothing to vata.

rejuvenation.
Even if you did not complete a cleanse at all, vata-pitta-kapha types normally benefit
from a longer period of rejuvenation about three months. However, there may be some
instances where this would not be appropriate.

feels appropriate.
digest, and often contain toxins. As a vata-pitta-kapha predominant type in the heart of vataseason, your focus should be on eating a healthy and balanced vata-pacifying diet. You can

Soaked Cashews


rejuvenative.
Dream Date Balls

Sweet Potato Halva

Urad Dal
Gina taking some time to rest and rejuvenate.
Rejuvenative Herbs



honey.
Minimize stress
Minimize travel
when outdoors
about cup warm Vata Massage Oil or Organic Sesame Oil . A daily oil massage calms,
lubricates and rejuvenates the tissues in particular, the nervous system. For further
instructions on this rejuvenating technique, click here.

Healthy Vata Tablets
Vata Digest Tablets
Chyavanprash
Organic Ghee
Nasya Oil
Recipes
Dream Date Balls
Sweet Potato Halva
Urad Dal
Spring Rejuvenation Guide

Nourish Your Entire Being
Now is a great time to offer your system a little extra support in the way of deeply
nutritious rejuvenatives. If you just completed or intend to complete a cleanse this spring, your
body will be craving deep nourishment in the coming months. If you havent done a cleanse, you
can still benefit from the Ayurvedic tradition of rejuvenation.
Ayurvedic Rejuvenation
Improves strength, energy and vitality
Bolsters immunity
Promotes courage, confidence, and success
Slows the aging process
Increases longevity
Improves memory
Promotes cellular intelligence
Brings balance, awareness, joy, and clarity into ones life and relationships
Select your constitution for specific information on rejuvenation for Spring.
Spring Rejuvenation for Vata

Rejuvenation: A Constitution Specific Guide for Spring
Customer Service rep, Jennifer (Vata type), enjoys spending time in the garden.
By its very nature, spring is wet, fertile, nutritive, and revitalizing. Everywhere around us, the
natural world is re-emerging to embrace the sense of renewal that the spring season has to offer.
Given this context, now is truly a perfect time of year to invite deep nourishment, love, and
abundance into our lives. Ayurvedic rejuvenation is aimed at doing just that, and the process
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a vatapredominant type, the spring and summer months are a particularly wonderful time for you to
consider a rejuvenation program because the practices involved can help to ground and soothe
vata after the more challenging fall and winter months.
you are prepared for deep nourishment on all levels. And even if you did not do a spring cleanse,

rejuvenation.

feels appropriate.
On the other hand, processed foods and old, stale foods have little life force, are difficult to
digest, and often contain toxins. As a vata-predominant type in the midst of kapha season, focus
on eating a healthy and balanced kapha-pacifying diet, being careful not to aggravate vata in the
process. Eating cooked foods over raw choices can be very helpful in this respect. You can

Soaked Cashews


rejuvenative.
Alakananda Mas Non-Dairy Ojas Drink

This restorative almond drink is lighter and more subtle than the date and almond shake
and is a nice spring and summer rejuvenative. Ingredients like soaked almonds, rose
petals, ghee, and saffron make it a potent rejuvenative.
Dream Date Balls

Saffron Asparagus Kitchari

This light and subtle tridoshic dish is filled with nourishing ingredients that are perfect
for spring and summer periods of rejuvenation. Originally designed to tonify both the
female and male reproductive systems, it is especially useful for promoting fertility,
potency and menstrual health.
Urad Dal
Rejuvenative Herbs
several herbal rejuvenatives well suited for your constitution and for the spring and summer
seasons. Taking these herbs and formulas with a catalytic agent such as ghee, honey, or ginger
tea helps to deliver the benefits deep into the tissues, increasing the potency and efficacy of the
Choose One: Healthy Kapha or Healthy Vata Tablets
Healthy Kapha Tablets This warming and astringent formula is designed to restore
and maintain balanced kapha, without aggravating vata or pitta. In particular, Healthy
Kapha supports a clear respiratory system, a robust immune system, and helps support
the maintenance of a healthy weight. Healthy Kapha is an excellent formula for the
winter and spring seasons, when the cool, wet weather tends to disturb kapha. If you are
doing a longer rejuvenation program, you might consider switching from Healthy Kapha
to Healthy Pitta in the late spring or summer whenever the weather heats up enough to
make balancing pitta a higher priority. Take 1-2 Healthy Kapha Tablets, once or twice
Healthy Vata Tablets - Even though it is kapha season now, if the fall and winter tend to
be your most challenging seasons or if you struggle with vata imbalances and are less
disturbed by kapha imbalances, Healthy Vata may be more appropriate for you. This
rejuvenating blend of herbs is specifically formulated to restore and maintain balanced
vata, without aggravating pitta or kapha. The herbs in this formula promote energy and
vitality while supporting overall health and well-being. Healthy Vata is an excellent
formula for replenishing the system, especially if the fall and winter have taken a toll on
vata. Take 1-2 Healthy Vata Tablets, once or twice daily, or as directed by your health
practitioner.

formula containing both ghee and honey both of which help to deliver the herbs to the
Ashwagandha -Ashwagandha is a highly esteemed herb aimed at improving strength,

and it supports sound sleep at night. A typical rejuvenative dose would be
honey.
truly enhance your rejuvenation experience. Take 1-2 Vata Digest tablets, once or twice
daily, or as directed by your healthcare practitioner.
Minimize stress
Minimize travel
Wear enough clothes to avoid getting chilled, especially when the weather is cool and
breezy
Undertake a period of celibacy to preserve your vital life energy
about cup warm Vata Massage Oil or Organic Sesame Oil into the skin. This practice
rejuvenation.

Healthy Kapha or Healthy Vata Tablets
Vata Digest Tablets
Chyavanprash
Organic Ghee
Nasya Oil
Recipes
Dream Date Balls
Urad Dal
Spring Rejuvenation for Pitta

Banyan Ambassador, Maria (Pitta type), welcomes the rejuvenating energy of Spring.
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a pittapredominant type, the spring and summer months are a particularly wonderful time for you to
consider a rejuvenation program. It capitalizes on the soothing effect that the winter months can
have on pitta and helps to restore optimal strength to the entire system in preparation for pitta
season, which is right around the corner.

rejuvenation.
Even if you did not complete a cleanse at all, pitta-types normally benefit from a longer

vitality, groundedness, contentment, and joy. If several possibilities peak your interest, consider
starting with 1-3 therapies and then gradually expand your repertoire of rejuvenatives only if and
when it feels appropriate.
digest, and often contain toxins. As a pitta-predominant type preparing to transition from kapha
season into pitta season, focus on eating a healthy and balanced kapha-pacifying diet, being
careful not to aggravate pitta in the process. Moderating the amount of heat in your diet can be
very helpful in this respect. You can compliment these broad strokes with some especially
rejuvenative foods:

Soaked Cashews


rejuvenative.

Dream Date Balls

Rice Khir

Urad Dal
Ashwagandha (Withania somnifera)
Rejuvenative Herbs
seasons. Taking these herbs and formulas with a catalytic agent such as ghee or honey helps to
Choose One: Healthy Kapha or Healthy Pitta Tablets
Healthy Pitta Tablets Even though it is kapha season now, pitta season is right around
the corner. If the heat of summer tends to disturb your system, or if you struggle
with pitta imbalances and are less disturbed by kapha imbalances, Healthy Pitta may be
more appropriate for you. This cooling rejuvenative formula is designed to restore and
maintain balanced pitta, without aggravating vata or kapha. In particular, Healthy Pitta
supports a calm mind, soothes fiery emotions, and promotes a cooler, more balanced
temperament. Take 1-2 Healthy Pitta Tablets, once or twice daily, or as directed by your
health practitioner.


Amalaki Amalaki is one of three ingredients in the famous Ayurvedic formula, triphala,
but it is particularly calming to pitta. If your primary imbalance relates to pitta, you could
use amalaki in place of triphala, but in a similar manner. Either take teaspoon
of powdered amalaki with teaspoon ghee and teaspoon honey in the morning, or take
1 amalaki herbal tablet followed by a mixture of teaspoon ghee and teaspoon honey.
promote healthy digestion in those who tend toward pitta-type digestive issues. And since
proper digestion is essential to effective rejuvenation, these tablets can truly enhance your
rejuvenation experience. Take 1-2 Pitta Digest tablets, once or twice daily, or as directed
by your healthcare practitioner.
Minimize stress and travel
Maintain positive relationships and reduce any tendency toward judgment and criticism
Relinquish your attachment to perfection.
Let go of any need to control the people or situations around you
Practice forgiveness toward your self and others
Yoga Pitta Pacifying Yoga, which is grounded in relaxed effort, and also appropriately
challenging is the best practice for you during a period of rejuvenation. Adding
restorative postures such as legs up the wall, and corpse pose are particularly beneficial

Healthy Kapha Tablets or Healthy Pitta Tablets
Pitta Digest Tablets
Chyavanprash
Organic Ghee
Pitta Massage Oil and / or Organic Sesame Massage Oil
Nasya Oil
Recipes
Dream Date Balls
Rice Khir
Urad Dal
Spring Rejuvenation for Kapha

Customer Service rep, Zimryah (Kapha type), skates her way through Spring.
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a vatapredominant type, the spring and summer months are a particularly wonderful time for you to
consider a rejuvenation program because the practices involved can help to ground and soothe
vata after the more challenging fall and winter months.

rejuvenation.

feels appropriate.
On the other hand, processed foods and old, stale foods have little life force, are difficult to
digest, and often contain toxins. As a vata-predominant type in the midst of kapha season, focus
on eating a healthy and balanced kapha-pacifying diet, being careful not to aggravate vata in the
process. Eating cooked foods over raw choices can be very helpful in this respect. You can

Soaked Cashews


rejuvenative.

Dream Date Balls


Urad Dal
Rejuvenative Herbs
Healthy Kapha Tablets This warming and astringent formula is designed to restore and
maintenance of a healthy weight. Healthy Kapha is an excellent formula for the winter
and spring seasons, when the cool, wet weather tends to disturb kapha. If you are doing a
longer rejuvenation program, you might consider switching from Healthy Kapha to
Healthy Pitta in the late spring or summer whenever the weather heats up enough to

Ashwagandha Ashwagandhais a highly esteemed herb aimed at improving strength,


morning.
simultaneously rejuvenates the lungs and supports clear and healthy respiratory channels.
Take 1-2 tablets, once or twice daily, or as directed by your healthcare practitioner.
and revitalize itself. When we fill our days particularly our mornings with practices that set a
tone of health, and self-love, our bodies are much better able to nurture the rejuvenation process.
Minimize stress
Reduce any tendency toward attachment to things or relationships
Avoid melancholic or depressing situations and be careful not to oversleep
Start your day with some stimulating exercise or a vigorous yoga practice
Wear enough clothes to avoid getting chilled, especially when the weather is cool or wet
Cultivate creativity and flexibility in your life
Yoga Kapha Pacifying Yoga, which is active and invigorating is the best rejuvenative

Healthy Kapha Tablets
Chyavanprash
Powdered Bibhitaki
Organic Ghee
Kapha Massage Oil and/or Organic Sesame Oil
Nasya Oil
Recipes
Urad Dal
Spring Rejuvenation for Vata-Pitta & PittaVata

Customer Service Rep, Shawn (Pitta-Vata), dances in the park to enliven her being.
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a vatapitta or pitta-vata type, the spring and summer months are a particularly wonderful time for you
to consider a rejuvenation program. Having just passed through vatas most challenging time of
year the fall and winter rejuvenation offers a great opportunity to reset vata for optimal
health. Rejuvenation also helps to strengthen the entire body, and with pitta season right around
the corner, now is the perfect time for a recharge.

possible. If that time frame feels overwhelming to you, commit to at least one month of
rejuvenation.
Even if you did not complete a cleanse at all, those with a strong vata component in their
constitution normally benefit from a longer period of rejuvenation about three months.
However, there may be some instances where this would not be appropriate.
they are seasonally appropriate rather than focusing on their rejuvenative properties. You
could also favor kapha-type rejuvenatives, which are lighter and less likely to aggravate
either of the above conditions.

digest, and often contain toxins. As a vata-pitta or pitta-vata type preparing to transition from
kapha season into pitta season, focus on eating a healthy and balanced kapha-pacifying
diet, being careful not to aggravate pitta. Moderating the amount of heat in your diet can be very
helpful in this respect. You can compliment these broad strokes with some especially
rejuvenative foods:

Soaked Cashews


rejuvenative.

Rice Khir
Dream Date Balls


Urad Dal
Rejuvenative Herbs
Choose One: Healthy Kapha, Healthy Vata, or Healthy Pitta Tablets
Healthy Vata Tablets - Even though it is kapha season now, if the fall and winter tend to
be your most challenging seasons or if you struggle with vata imbalances and are less
disturbed by kapha imbalances, Healthy Vata may be more appropriate for you. This
rejuvenating blend of herbs is specifically formulated to restore and maintain balanced
vata, without aggravating pitta or kapha. The herbs in this formula promote energy and
vitality while supporting overall health and well-being. Healthy Vata is an excellent
formula for replenishing the system, especially if the fall and winter have taken a toll on
vata. Take 1-2 Healthy Vata Tablets, once or twice daily, or as directed by your health
practitioner.
Healthy Pitta Tablets Similarly, pitta season is right around the corner. If the heat of
summer tends to disturb your system, or if you struggle with pitta imbalances and are less
disturbed bykapha imbalances, Healthy Pitta may be the best choice for you. This cooling
rejuvenative formula is designed to restore and maintain balanced pitta, without
aggravating vata or kapha. In particular, Healthy Pitta supports a calm mind, soothes fiery
emotions, and promotes a cooler, more balanced temperament. Take 1-2 Healthy Pitta


honey.
Amalaki - Amalaki is another of the three ingredients in the famous Ayurvedic formula,
triphala, but it is particularly calming to pitta. If your primary imbalance relates to pitta,
you could use amalaki in place of triphala, but in a similar manner taking either
morning, or take 1 amalaki herbal tablet followed by a mixture of teaspoon ghee and
teaspoon honey.
Choose One: Vata Digest or Pitta Digest
Vata Digest This formula is heating, grounding, and oily. Whether youre in the
rejuvenation phase following a cleanse (when your digestive fire requires a little boost) or
youre simply trying to redirect your bodys tendency toward vata-type digestive issues,
this formula is fabulous. And since proper digestion is a cornerstone of effective
rejuvenation, these tablets can truly enhance your rejuvenation experience. Take 12 Vata Digest tablets, once or twice daily, or as directed by your healthcare practitioner.
Pitta Digest - This formula is designed to cool and soothe the digestive tract and to
promote healthy digestion in those who tend toward pitta-type digestive issues. And
since proper digestion is essential to effective rejuvenation, these tablets can truly
enhance your rejuvenation experience. Take 1-2 Pitta Digest tablets, once or twice daily,
or as directed by your healthcare practitioner.
Minimize stress
Minimize travel
Avoid situations that might incite anxiety, fear, anger or criticism
Relinquish your attachment to perfection
Oil the Soles of Your Feet Before Sleep Before bed, apply some warm Organic
Sesame Oil to the soles of your feet. This practice grounds the energy, soothes the
nervous system, reduces stress, and quiets the mind all of which support sound sleep.
Remember that sleep is one of the bodys most essential avenues of rejuvenation get
enough of it to soothe pitta without overindulging kapha.

Healthy Kapha, Healty Vata, or Healthy Pitta Tablets
Vata Digest or Pitta Digest Tablets
Chyavanprash
Organic Ghee
Pitta Massage Oil, and Organic Sesame Oil
Nasya Oil
Recipes
Dream Date Balls
Rice Khir
Urad Dal
Spring Rejuvenation for Pitta-Kapha &

Kapha-Pitta
Rejuvenation: A Constitution Specific Guide for spring
Customer Service Rep, Elizabeth (Pitta-Kapha), getting ready for a rejuvenating run on her lunch
break.
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a pittakapha or kapha-pitta type, the spring and summer months are a particularly wonderful time for
you to consider a rejuvenation program because of the transition from kapha season to pitta
season. Rejuvenation offers a great opportunity to reset kapha to fully recover from any winter
and spring challenges that may have arisen and helps to optimize your health moving forward.

rejuvenation.
Even if you did not complete a cleanse at all, pitta-kapha-types normally benefit from a
longer period of rejuvenation about three months. However, there may be some
instances where this would not be appropriate.
they are seasonally appropriate and kapha-pacifying rather than focusing on their
Pathways toward Rejuvenation

digest, and often contain toxins. As a pitta-kapha or kapha-pitta preparing to transition from
kapha season into pitta season, focus on eating a healthy and balanced kapha-pacifying diet. You
can compliment these broad strokes with some especially rejuvenative foods:

Soaked Cashews



rejuvenative.

Rice Khir

Urad Dal
Rejuvenative Herbs
Chyavanprash Chyavanprash is a delicious nutritive jam .It is an ancient herbal

formula that includes ghee and honey both of which help to deliver the herbs to the
Ashwagandha Ashwagandha is a highly esteemed herbthat promotes strength, energy,

and vitality. It supports ones ability to handle stress, bolsters physical strength,

morning.
Amalaki - Amalaki is another one of the three ingredients in the famous Ayurvedic
formula, triphala, but it is particularly calming to pitta. If your primary imbalance relates
to pitta, you could use amalaki in place of triphala, but in a similar manner. Either take
teaspoon honey.
Choose One: Kapha Digest or Pitta Digest
Take 1-2 Kapha Digest tablets, once or twice daily, or as directed by your healthcare
practitioner.
Minimize stress
Avoid melancholic or depressing situations
Be mindful of reducing any tendency toward judgment, criticism, or a need to be in

control
Cultivate creativity and flexibility in your life, letting go of your attachment to perfection
about cup warm Kapha Massage Oil or Pitta Massage Oil into the skin. This practice
Oil the Soles of Your Feet Before Sleep Before bed, apply some warm Kapha
Massage Oil, Pitta Massage Oil, or Organic Sesame Oil to the soles of your feet. This
practice grounds the energy, soothes the nervous system, reduces stress, and quiets the
mind all of which support sound sleep. Remember that sleep is one of the bodys most
essential avenues of rejuvenation get enough of it to soothe pitta without overindulging
kapha.

Healthy Kapha or Healthy Pitta Tablets
Kapha Digest or Pitta Digest Tablets
Chyavanprash
Powdered Bibhitaki
Organic Ghee
Kapha Massage Oil, Pitta Massage Oil, and Organic Sesame Oil
Nasya Oil
Recipes
Urad Dal
Spring Rejuvenation for Vata-Kapha &

Kapha-Vata
Community Director, Erin (Vata-Kapha), watching the sun set with her buddy, Buddy.
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a vatakapha or kapha-vata type, the spring and summer months are a particularly wonderful time for
you to consider a rejuvenation program because it can help to restore and revitalize both of your
primary doshas just as the vata and kapha seasons draw to a close.

one person to the next. Rejuvenation therapies are typically implemented for as set period of time
rejuvenation.
digest, and often contain toxins. As a vata-kapha or kapha-vata type in the midst of kaphaseason, focus on eating a healthy and balanced kapha-pacifying diet, being careful not to
aggravate vata in the process. Eating cooked foods over raw choices can be very helpful in this
respect. You can compliment these broad strokes with some especially rejuvenative foods:

Soaked Cashews



rejuvenative.

Dream Date Balls


Urad Dal
Rejuvenative Herbs
Chyavanprash Chyavanprash is a delicious nutritive jam .It is an ancient herbal

formula that includes ghee and honey both of which help to deliver the herbs to the
Ashwagandha Ashwagandha is a highly esteemed herbthat promotes strength, energy,

and vitality. It supports ones ability to handle stress, bolsters physical strength,

morning.
Amalaki - Amalaki is another one of the three ingredients in the famous Ayurvedic
formula, triphala, but it is particularly calming to pitta. If your primary imbalance relates
to pitta, you could use amalaki in place of triphala, but in a similar manner. Either take
teaspoon honey.
Choose One: Kapha Digest or Pitta Digest
Take 1-2 Kapha Digest tablets, once or twice daily, or as directed by your healthcare
practitioner.
Minimize stress
Avoid melancholic or depressing situations
Be mindful of reducing any tendency toward judgment, criticism, or a need to be in

control
Cultivate creativity and flexibility in your life, letting go of your attachment to perfection
about cup warm Kapha Massage Oil or Pitta Massage Oil into the skin. This practice
Oil the Soles of Your Feet Before Sleep Before bed, apply some warm Kapha
Massage Oil, Pitta Massage Oil, or Organic Sesame Oil to the soles of your feet. This
practice grounds the energy, soothes the nervous system, reduces stress, and quiets the
mind all of which support sound sleep. Remember that sleep is one of the bodys most
essential avenues of rejuvenation get enough of it to soothe pitta without overindulging
kapha.

Healthy Kapha or Healthy Pitta Tablets
Kapha Digest or Pitta Digest Tablets
Chyavanprash
Powdered Bibhitaki
Organic Ghee
Kapha Massage Oil, Pitta Massage Oil, and Organic Sesame Oil
Nasya Oil
Recipes
Urad Dal
Spring Rejuvenation for Vata-Pitta-Kapha

Banyan Ambassador, Nadya (Vata-Pitta-Kapha), takes a gentle jog in nature.
helps our bodies repair and revitalize on a very deep level body, mind, and spirit. As a tridoshic
type, the spring and summer months are a particularly wonderful time for you to consider a
rejuvenation program because the spring is a transitional season that is deeply aligned with
rebirth and rejuvenation.

rejuvenation.
Even if you did not complete a cleanse at all, anyone with a strong vata or pitta
component in their constitution normally benefits from a longer period of rejuvenation
about three months. However, there may be some instances where this would not be
appropriate.
they are seasonally appropriate and kapha-pacifying rather than focusing on their

digest, and often contain toxins. As a tridoshic type preparing to transition from kapha season
into pitta season, focus on eating a healthy and balanced kapha-pacifying diet, being careful not
to aggravate pitta. Moderating the amount of heat in your diet can be very helpful in this respect.
You can compliment these broad strokes with some especially rejuvenative foods:

Soaked Cashews


rejuvenative.

Dream Date Balls


Urad Dal
Rejuvenative Herbs



morning.
away fat and natural toxins. It is particularly useful for those who tend toward kapha-type
digestive issues. This formula simultaneously rejuvenates the lungs and supports clear
and healthy respiratory channels. Take 1-2 Kapha Digest tablets, once or twice daily, or
as directed by your healthcare practitioner.
Minimize stress
Minimize travel
Wear enough clothes to avoid getting chilled, especially when the weather is cool and
breezy
Oil Your Scalp & Feet Before Sleep Before bed, apply some warm Kapha Massage
rejuvenation.

rejuvenative to the mind and physiology. Practicing in the early morning hours,
especially before and around dawn, is powerfully supportive of rejuvenation.
Healthy Kapha
Chyavanprash
Powdered Bibhitaki
Organic Ghee
Nasya Oil
Recipes
Dream Date Balls
Urad Dal
Allergy Free
An Ayurvedic Guide to Balancing Allergic Reactions
Building a Healthy Immune System

Weve all experienced the disappointment of having to put everything on hold when our bodies crash and our health
deteriorates, usually just when we think we can least afford to slow down or take a break. Deep down, most of us
know that there is often deep wisdom in the irony of those moments. Continue Reading >
Do you suffer from allergies in any way? Perhaps youve come to dread the arrival of springtime
because of the degree to which your allergies overtake your life. Unfortunately, many of us feel
utterly helpless when it comes to changing our allergy experience in any real or meaningful way.
But because they so commonly flare up at this time of year, spring is an especially poignant time
to explore the Ayurvedic approach to allergieswhich, thankfully, offers a unique perspective
and a number of effective allergy remedies for springtime and beyond. We sincerely hope that
these insights will help you and your loved ones find some much-deserved allergy relief.
According to Ayurveda, an allergy is the result of a particular substance (the allergen)
aggravating a specific dosha: vata, pitta, or kapha. Ayurveda therefore classifies allergies
according to dosha, depending on which one(s) are triggered in each individual case. And yes,
its possible for more than one dosha to be involved. More often than not, allergic reactions are
reflective of our constitutions. In other words, a pitta-predominant individual is more likely to
develop a pitta type of allergy while a kapha-predominant individual is more likely to suffer from
a kapha type of allergy. This is especially true when our predominant doshas are aggravated.
However, it is also possible to develop allergies that do not correlate with our constitutions. For
instance, a vata-predominant person with elevated pitta, might manifest a purely pitta type of
allergy. Whatever the case, lets start by differentiating the three types of allergies identified in
the Ayurvedic tradition.
Allergies and the Three Doshas
Below, you will find a description of allergies according to dosha: vata-type, pitta-type, and
kapha-typeeach with a brief exploration of the classic symptoms, potentially aggravating
foods, and a short list of dosha-specific remedies. This information provides an important
foundation. But there is no need to feel bogged down by these details because, next, well look at
a number of Ayurvedic tools that can reduce allergy symptomsregardless of their origins.
Vata-Type Allergies
Vata types of allergies are often experienced in the digestive tract with symptoms such as
burping, bloating, digestive discomfort, gas, gurgling intestines, vague abdominal pain, and
intestinal colic. They can also include symptoms of constriction such as wheezing or headache,
as well as sneezing, ringing in the ears, joint pain, sciatica, muscle twitching or spasms,
insomnia, nightmares, and other vata-type discomforts.1
Possible Correlation with Vata-Aggravating Foods
Vata imbalances can cause food sensitivities to raw foods, many beans (black beans, pinto beans,
adzuki beans, etc.), and certain animal proteins, like pork. These foods can also aggravate vata
types of allergies.
Balancing Vata
When vata is aggravated, it is important to slow down, keep warm, stay hydrated, and eat a vatapacifying diet. Vata types of allergies are often soothed by ginger or licorice teas with an added
drop of ghee to counteract vatas dry quality. Healthy Vata and Vata Digest can also be
supportive. Because the seat of vata is in the colon, one very effective therapy for balancing vata-
type allergies is a Dashamula tea enema (basti).2 This therapy is best learned from an
experienced Ayurvedic practitioner.
Pitta-Type Allergies
Pitta types of allergies usually occur when the hot, sharp qualities of an allergen come in contact
with the skin and then subsequently enter the bloodstream. Pitta-type allergies are therefore often
skin-based reactions such as hives, rashes, itching, allergic dermatitis, eczema, and may also
involve bloodshot eyes. In the GI tract, pitta allergies can cause heartburn, acid indigestion,
stomach upset, nausea, or vomiting. Pitta-type allergies can also induce hot flashes.3
Possible Correlation with Pitta-Aggravating Foods
High pitta can cause food sensitivities or allergies to hot, spicy dishes, citrus fruits, sour fruits,
tomatoes, potatoes, eggplant, and fermented foods. These foods can also aggravate pitta types of
allergies.
Balancing Pitta
When pitta is high, it is best to keep cool, to avoid exercising at midday, and to eat a pittapacifying diet. Healthy Pitta and Pitta Digest can also be supportive. Because pitta has such an
affinity for the blood, purifying the blood is often tremendously helpful. Simply donating blood
can pacify pitta in much the same way that traditional blood-letting does. Herbal formulas that
specifically support the blood can also be very effective; try Blood Cleanse or a mixture of
Manjistha and Neem: mix one part Manjistha with one part Neem; take teaspoon of the
mixture in warm water three times per day, after meals.4
For the Skin
To balance and soothe the skin, try any of the following therapeutic strategies:
Fresh Cilantro Juice
Drinking cilantro juice cools and calms the entire system and promotes optimal health,
comfort, temperature, and fluid balance in the skin. Simply place a handful of fresh
cilantro in a blender with about cup water and blend. Strain the pulp and drink the
juice.5
Cilantro Pulp
Applying fresh cilantro pulp directly to the skin offers more localized soothing support and
can be used in conjunction with cilantro juice. The pulp can be applied to the skin after it
has been separated from the juice.6
Soothing Skin Balm
If your skin is craving a comforting balm, try massaging the affected area with Soothing
Skin Balm. This poignant combination of Ayurvedic herbs and oils cools, soothes, and
hydrates the skin. It can be applied as needed to stimulate circulation, support
detoxification, and to promote natural healing.
Neem Oil
Massaging the skin with Neem Oilthe most cooling of all Ayurvedic oilsdelivers the
powerful pitta-pacifying and immune-supportive properties of organic neem directly where
you need it most. Neem Oil helps to relieve pittas excess heat and oiliness, allowing the
skin to reset and rejuvenate.
Guduchi
This herb, taken internally, is renowned for boosting the immune system while purifying
the blood, kidneys, and liver. Guduchi is therefore also highly effective at cooling,
calming, and soothing the skin.
Kapha-Type Allergies
Kapha type allergies are the most likely to be exacerbated during the spring season because of
the onslaught of pollen-based allergens. Kapha allergy symptoms include irritation of the mucus
membranes, hay fever, cold, congestion, cough, sinus infection, water retention, bronchial
congestion, asthma, and even sleeping disorders.7 In the digestive tract, kapha types of allergies
can create a certain heaviness in the stomach and sluggish digestion.
Possible Correlation with Kapha-Aggravating Foods
Elevated kapha can cause food sensitivities or allergies to dairy products like milk, yogurt and
cheese, and also to wheat, cucumber, or watermelon. These foods are also likely to aggravate
kapha types of allergies.
Balancing Kapha
When trying to balance kapha, it is best to keep warm and dry, to avoid daytime napping, to stay
active, and to eat a kapha-pacifying diet. Drinking lightening and clarifying teas such as ginger,
cinnamon, cardamom, or clove can also help to liquefy, dry, and eliminate excess kapha.8 Using
small amounts of local honey as a sweetener serves to cleanse the system of excess kapha but
can also help to diminish sensitivity to local pollens. Healthy Kapha and Kapha Digest (the
Ayurvedic formula, Trikatu, in tablet form) can also be supportive. In addition, Punarnava very
effectively clears excess kapha from the chest and stomach and promotes proper fluid balance in
the tissues. As a digestive, punarnava simultaneously helps to restore strength to a sluggish
digestive fire.
If you tend to struggle with springtime allergies in particular, a dietary cleanse at the junction
between winter and spring can help to clear the stomach and lungs of the excess kapha that is
usually at the root of kapha types of allergies. Throughout the rest of the spring, a weekly oneday fastwhether a total fast, a fruit or juice fast, or a mono-diet of kitcharican help to keep
kapha balanced.9 There are also more advanced Ayurvedic therapies (like pancha karma) that
offer a powerful means of clearing accumulated kapha from the system; these are best done
under the guidance of an Ayurvedic practitioner.
General Therapeutic Strategies for Allergies
While identifying the type of allergy you suffer from is an important first step, there are a
number of treatment strategies that can be helpful no matter which dosha is at the root of your
particular allergy. These therapies can complement any dosha-specific strategies you might be
using and, because they are universal, often help to improve our baseline sense of wellness at the
same time.
Avoid the Allergen
As obvious as it may seem, avoiding exposure to a particular allergen can give your body an
important rest from the over-active immune response at the root of your allergy. If youre allergic
to pollen, do your best to stay out of its way for a while. If youre allergic to cat dander, try to
avoid all contact with felines for a bit. It can also be helpful to dress in cotton clothing (which is
fantastically hypo-allergenic, especially if the fiber is organic and was produced free of
pesticides). If possible, avoid contact with synthetic fibers like polyester or rayon.
Take Triphala
tract while replenishing, nourishing, and rejuvenating the tissues. As digestive strength is
intricately linked to the immune response, clearing out and firing up the digestive capacity can be
tremendously helpful. About half an hour before bed, take two Triphala tablets with a glass of
warm water. Or, if you prefer a powder, steep -1 teaspoon Triphala powder in a cup of freshly
boiled water for ten minutes. Cool and drink.
Prioritize Proper Food Combining
Again, because the digestive tract and immune function are so intricately linked, proper food
combining can provide essential support by helping to improve digestive health, which in turn,
can bolster immune health. Ayurveda outlines a number of foods that, while perhaps fine to eat
separately, are incredibly taxing to digest in combination with one another. These include things
like meat and dairy, milk and yogurt, beans and cheese. For a more complete understanding of
how to approach this strategy, please see our resource on proper food combining.
Follow a Dosha-Pacifying Diet
This will vary, depending on the dosha most prominently at play in your allergic response. If you
have more kapha types of symptoms, follow a kapha-pacifying diet. If pitta is the major player in
your allergic response, follow a pitta-pacifying diet. And if your symptoms point to vata types of
allergies, follow a vata-pacifying diet.
Undertake a Dietary Cleanse
Given the profound connection between digestion and immune function, stoking the digestive
fire with a cleanse can be an incredibly powerful way to support the immune system and
minimize the development of allergies. The basic premise of a cleanse is that our bodies are
inherently intelligent; when we provide a break from the barrage of potentially harmful inputs,
our bodies immediately allocate the extra energy to cleaning houserepairing and rejuvenating
the system for optimal performance. A dietary cleanse can help to reset to the digestive system in
much the same way that restarting a computer helps to eliminate glitches and idiosyncrasies that
can interfere with routine functioning. Cleanses help to clear toxins, balance the doshas, and
kindle a stronger digestive fireall of which will support digestive health, proper immune
function, and fewer allergies. Cleanses can be as simple as a half or full-day fast, a short juice
cleanse, or a longer mono-diet of something like kitchari. Ayurveda offers a number of effective
cleansing techniques. If you are intrigued and would like some guidance, please see our
Cleansing Department, where we outline several different types of cleanses.
Because the respiratory system is a common host to allergic symptoms, offering some direct
support to the nasal passages can help to mitigate the impact of allergens on these delicate
tissues. Nasya and Neti Pot both support clear breathing and a clear mind, but their effects are
quite different. The descriptions below will help you to decide which one would be best for you.
Or, you can experiment with both and decide which you like better. Because these therapies
introduce somewhat opposing energies, they are best practiced separately. It may be that one is
simply a better fit for you. But if you like them both, you can alternate by day, by season, or by
symptomaccording to what works best for your body.
Nasya
Nasya is the practice of applying an herbalized oil to the nasal passages to soothe these delicate
tissues, promote unobstructed breathing, relieve accumulated stress, and support mental clarity
all while providing an important barrier against potentially disturbing allergens. Lubricating the
nasal passages is also said to improve the quality of the voice and to strengthen vision. Our
Nasya Oil is tridoshic. Nasya should not be performed by pregnant or menstruating women. If
this practice is new to you, please watch our short instructional video.
Nasal Rinse
Nasal Rinse, or neti pot, is the practice of pouring warm salt water through the nasal passages. It
moistens the mucus membranes and cleanses the nasal passages of dust, dirt, pollen, other
allergens, and excess mucus. Our ceramic Nasal Rinse Cup is perfect for this practice. If you find
that your nasal passages feel dry afterwards, or if you want to create a barrier against potential
allergens, you can use your pinky finger to lubricate the nostrils with a bit of sesame oil or ghee
either immediately after neti pot, or at another time of day. If using a neti pot is new to you,
please watch our short instructional video.
Gargle with Supportive Liquids
If the throat is aggravated, gargling with either a bit of honey in hot water or with a mix of 1 cup
hot water with 1 teaspoon Turmeric powder, and 1 teaspoon Natural Mineral Salt can be both
clarifying and soothing.10
Apply Neem Oil to Sensitive Skin
If the skin is sensitive or prone to allergic reactions, applying Neem Oil ahead of exposure to
potential seasonal or environmental allergens can create a protective barrier against them and
help to prevent contact with the allergen in the first place.11 The neem oil cools, soothes, and
desensitizes the skin while insulating it from potentially harmful external influences.
Most allergies can be linked to stress.12 Ayurveda recognizes the power of a number of subtle
therapies that can help to reduce the detrimental impacts of stress on the physiology. Meditation
is a very effective technique; it helps to minimize our experience of stress and also encourages
the development of more constructive responses to stressful situations. Even ten to fifteen
minutes of daily meditation can have a profound impact on your state of mind. If you do not
already have a meditation practice, Empty Bowl Meditation, as taught by Dr. Vasant Lad, is a
simple but powerful practice appropriate for most anyone.
the mind-body organism. Like meditation, pranayama supports balance in the nervous system,
begins to unwind the cycle of chronic stress that can trigger allergies, and also helps to access
and reset long-standing patterns in the energetic body. In addition, pranayama offers more
specific support to the respiratory passages so often impacted by allergies. Here are a few
breathing practices to consider:
Alternate Nostril Breathing
This practice, also known as Nadi Shodhana, is wonderful for reducing stress and
supporting balance throughout the respiratory channels. It is especially useful when there
is hay fever, wheezing, or sneezing.13
Ujjayi Breath
Ujjayi Pranayama activates the throat center and helps to balance the entire energetic body.
It also offers powerful support to the immune system.
Bhastrika (Bellows Breath)
Bhastrika Pranayama is an invigorating practice that creates internal heat, helps to liquefy
excess mucus, and generally clears obstructions from the respiratory system. It is
particularly beneficial for congestive types of allergies.
Dr. Claudia Welchs Prana CD
This CD consists of four trackseach a guided practice working with the prana body
(prana maya kosha). The final track is a beautiful, hands-free version of alternate nostril
breathinga powerful tool for mitigating stress and supporting the subtle energies
affecting the respiratory channels.
Practice Yoga
Yoga is another therapy that can help to reduce stress and balance the system overall. As a
starting point, consider one of these flows:
Sun Salutations
Sun Salutations are warming, activating, invigorating, and also grounding. Because they
encourage the development of internal heat, sun salutations are most appropriate for vata
and kapha types of allergies.
Moon Salutations
Moon Salutations are cooling, soothing, grounding, and calming. Because they slow and
cool the system, moon salutations are more appropriate for pitta types of allergies.
Additional Herbal Support
The following herbs and formulas are commonly used in allergic conditions to support the
function of specific systems within the body. Choose according to where you need the most
support.
Sitopaladi supports the proper function of the respiratory system by removing

excess vata, pitta, and kapha from the head and chest. Its strong affinity for
the respiratory and digestive systems help this formula to support natural
expectoration, healthy lungs, and clear respiration while bolstering the
immune system. Taking this formula with teaspoon of honey directs the
herbs to more specifically support the lungs. 14
Talisadi includes all of the herbs in Sitopaladi, but it packs substantially more
heat because of the addition of talisa, black pepper, and ginger. Talisadi offers
all of the benefits of Sitopaladi with the added heat necessary to kindle a
stronger digestive fire, and burn ama (natural toxins).
Trikatu is a traditional Ayurvedic formula containing three herbs: black

pepper, long pepper, and ginger. This combination is renowned for its ability
to kindle agni, digest ama (natural toxins), support clear breathing,
rejuvenate the lungs, balance mucus production, clear the mind, and support
proper metabolism. This formula is traditionally mixed into raw honey to form
a paste. Because it is quite heating, Trikatu is not the best choice when pitta
is especially high and may not be appropriate during pregnancy.
Lung Formula strengthens and rejuvenates the respiratory system by

soothing the mucus membranes, supporting healthy expectoration, removing
excess kapha from the lungs and sinuses, and promoting clear breathing. The
licorice in the formula serves to simultaneously moisturize vata and liquefy
kapha for optimal respiratory health.
Ashwagandha is an adaptogen with a strong affinity for the nervous system,

and helps to bolster the bodys ability to resist stress, which is often involved
in the allergic response. As an adaptogen, it also fosters optimalbut not
overactiveimmune function. In addition, Ashwagandha is very supportive of
the lungs and the upper respiratory tract. It is balancing for both kapha and
vata, and can be especially helpful when vata and kapha types of imbalances
are at play.
Bibhitaki is especially supportive of the mucous membranes throughout the

body and also has a particular affinity for the upper body and the head. Its
clearing and drying effects support clarity and health in the eyes, ears, nose,
throat, and lungs (where it is especially adept at clearing the obstructing
influence of excess kapha).
Haritaki is wonderfully supportive of the digestive system and the lungs. It is

a digestive and clears ama (natural toxins) while scraping accumulations
from the tissues and channels of the body. In cases of vata-type dryness and
constriction as well as kapha-type heaviness and moisture, Haritaki soothes
the mucous membranes, throat, and respiratory tract.
Chyavanprash is an herbal jam primarily aimed at supporting the immune

system. It nourishes the mucous membranes, helps to balance mucous
production, and benefits the lungs. Chyavanprash promotes strong digestion
and metabolism, reduces ama (natural toxins), and supports the bodys
natural defenses.
Cumin, Coriander, and Fennel tea kindles the digestive fire, and is particularly
adept at clearing ama (natural toxins). To make this tea, use the whole seeds
of Cumin, Coriander and Fennel in equal parts: about teaspoon of each per
cup of water. If you like it and intend to drink it regularly, you can mix equal
parts of each seed ahead of time and store the mixed seeds in a small jar.
When you are ready for some tea, simply use 1 teaspoon of the seed mixture
per cup of water (or 1 tablespoon for every 3 cups of water). Bring your
desired quantity of water and seeds to a boil, simmer until the seeds begin to
sink, then strain out the seeds, cool the tea slightly, and drink.
Many Paths, One Objective
One of the things that is most inspiring about Ayurveda is its ability to heal each individual
according to his or her particular needs. For every ailment, Ayurveda offers many effective
treatment strategies. As we have seen, this is certainly the case with allergies. In truth, the
symptom isnt the most important factor in determining the best therapies to pursue. The
individual is. That means that you YOU (and your particular constellation of constitution,
imbalance, diet, lifestyle, etc.) are the most critical piece of information in determining which
therapies would be most supportive in your individual case. This is why working with a trained
Ayurvedic practitioner can be so immensely rewarding. But this aspect of Ayurveda is also an
invitation for you in your own healing process. It is an opportunity to sit with your situation, to
contemplate the many factors at play in your imbalance, and to explorefrom that thoughtful
placewhich healing modalities are most likely to address and heal the root of your particular
imbalances.
The options weve laid out for you above might feel overwhelming at first. But in reality, each of
us has a different sweet spota unique entry point that, when accessed, will allow for deeper
healing. For some, the opening for positive change lies in tweaking the diet. For others, its just
the right herb, a perfectly matched pranayama, a contemplative practice, or a combination of
tools that creates an ideal space for healing. Ayurveda is not a quick-fix, silver bullet approach,
but the tradition has stood the test of time for over five thousand years, and continues to help and
inspire people around the world.
So while it may take a little effort to find your path toward balanceyour unique avenue toward
allergy reliefthis is a powerful journey to be embarking on. For our part, we sincerely hope
that we can support you along the way. Heres to a vibrant spring, some allergy relief, and a life
marked by ever-improving health and wellness.
Radiant Beauty
Ayurvedic Tools for Natural Self-Nurturing
Sometimes, simply showering ourselves with love is one of the most deeply healing gifts we can
offer. Renowned for its practical elegance in balancing the body, mind, and spirit, Ayurveda often
emphasizes healing from the inside out. But the Ayurvedic tradition is also rich with beauty
rituals and other self-nurturing practices that focus more on the exterior of the body. Here, we
offer you some of Ayurvedas broad collection of indulgent and nourishing self-care practices in
the interest of promoting health and beauty from the outside in.
We hope to inspire you with a number of therapies that foster radiant skin, healthy hair,
rejuvenated tissues, and graceful aging. Whats more, we think youll love pampering yourself in
this way. Not only will you be meaningfully tending to your physical body, but the benefits of
doing so will undoubtedly reach well beyond the surface. This is where do-it-yourself day spa
indulgence meets the depth and beauty of the Ayurvedic wellness tradition. Enjoy!
Expanding Your Self-Care Routine
As you may well know, Ayurveda is big on routine. A daily routine is seen as a way to
consistently promote optimal health with supportive lifestyle choices. For many of us, personal
hygiene, beauty rituals, and other types of self-care are already habitually built into the day.
Whether its brushing the teeth, combing the hair, washing the face, applying or removing makeup, bathing, moisturizing, exercising, or even sitting for a few minutes of meditation, most of us
have at least oneand often severalself-care routines already.
This resource is meant to expand your bag of tricks. It is full of ideas, but it is not meant to be
overwhelming. Remember, this is a choose-your-own-adventure; focus your attention wherever
you like. Come back later and expand your routine (if you want to), or not; its entirely up to you.
The point is to deepen into the field of self-love and self-nurturance in a way that is meaningful
for you. Most of these practices can either become a regular part of your routine, or they can be
enjoyed intermittently, as you feel inspired.
Whole Body Treatments
When youre in the mood for a full-body experience of some sort, give yourself full permission
to indulge. The following practices are fantastic for the skin, but have a wide-range of deeper
benefits as well.
Ayurvedic Self-Massage With Oil (Abhyanga)
The ancient practice of self-massage with oil is a staple of the Ayurvedic lifestyle, and it makes
for luxuriously soft, elastic, and hydrated skin. In fact, according to Ayurveda, oil is the primary
remedy for excess dryness; so if you have not ever indulged in a full-bodied oil massage, prepare
to be wonderstruck. This treatment will leave your skin feeling silky smooth, deeply loved, and
powerfully revitalized, but the benefits reach well beneath the surface of the skin. Self-massage
with oil supports the pathways of detoxification in the body to help keep the skin healthy and
clear. It also promotes inner radiance by calming the nervous system, lubricating and
rejuvenating the deeper tissues of the body, and encouraging healthy circulation. Then theres
this: sneha, the Sanskrit word for oil, also means love. Theres no question that anointing the
body with oil is a profound act of loving self-care that benefits both the physical body and the
more subtle realms of consciousness. It can even help to buffer the nervous system against stress.
Ayurvedic self-massage can be practiced either occasionally or daily, so embrace a frequency
that works for you and your schedule.
In the morning, before a shower or bath, massage about - cup warm organic oil into the
skin. For further instructions on this rejuvenating technique, and for support choosing the best oil
for your constitution and current state of balance, please see our resource on Ayurvedic SelfMassage.
Dry Powder Massage
Massaging the body with soft powders (like chickpea or rice flour), stimulates movement of the
lymph, encourages circulation, liquefies fat, bolsters the health of the skin, and lends strength
and tone to the tissues of the body. It can also serve as a fantastic exfoliant and, if youve just
done an oil massage, helps to remove excess oil from the skin as well. For some, a dry powder
massage can even replace the use of soap. As invigorating and beneficial as this practice is, it is
not recommended for those over sixty-five years of age, or for anyone who is especially
depleted, debilitated, or who is struggling with acute anxiety. These are vata times of life, and a
dry powder massage is inherently rough and dry, which can further aggravate elevated vata.
A dry powder can be a simple, single-ingredient rub, or you can devise the perfect mixture of
different textures and scents for your skin type and personal preference. Consider combining
nourishing ingredients (like colloidal oatmeal, rice, and almond flours) with your choice of herbs
and powdered flowers. For removing excess oil, you can also add more astringent legume flours
or clays. Here are some possible ingredients to play with:
Pitta-Pacifying
KaphaPacifying
almond, colloidal
oatmeal, rice, wheat
barley, millet, rice, wheat
barley,
cornmeal,
millet, rice
Legume
Flours
chickpea, mung, urad,

brown lentil
chickpea, adzuki, soy,

urad
adzuki,
chickpea, mung,
red lentil
Herbal
Powder
s
ashwagandha, bala,
bhringaraj,
cardamom, ginger,
haritaki, licorice,
vidari, jasmine,
lavender, rose hip
amalaki, bhumyamalaki,
bhringaraj, coriander,
fennel, hibiscus,
manjistha, musta, neem,
shatavari, turmeric, rose,
lemongrass
bibhitaki,
calamus,
cardamom,
cinnamon,
clove, ginger,
gokshura,
punarnava
Vata-Pacifying
Nut &
Grain
Flours
Please note that cinnamon and clove have the potential to irritate sensitive skin and should be
used in small quantities. Similarly, in excess, manjistha and turmeric can temporarily stain the
skin. Include legume flours only if you live in a very humid climate, have excessively oily skin,
or will always use your mixture after an oil massage. Otherwise, a combination of nut and grain
flours and powdered herbs is generally far more nourishing. If you have a history of nut allergies,
it is best to avoid nut flours altogether.
Recipe: Nourishing Rub
Recipe: Rub for Removing Excess Oil
cup (or 1 part) nut or grain flours
cup (or 2 parts)

herbal
cup
(or 1powders
part) nut or grain flours
cup (or 1 part) legume flour
cup (or 1 part) herbal powders
Instructions: Applying Your Homemade Dry Powder to the Skin

To begin, simply step into the shower and wet the skin with warm water. Then,
turn the water off and gently rub a small amount of the dry powder all over your
body. When you are finished, rinse with warm water, rubbing the skin to cleanse
away the powder.
Bath Ritual
A bath relaxes the nervous system, releases tension, and helps to quiet the mind. If you like, you
can add cup ginger powder and cup baking soda, or 1-2 cups Epsom Salts to the water for
increased relaxation, cleansing, and healing. If your pitta is high, you may want to consider
skipping the ginger and baking soda combination (because they will tend to increase internal
heat), and you may opt for a shorter bath as well. In general, use hot water for kapha and vata,
warm water for pitta.
For a little extra skin care, mid-way through the bath, massage your skin as vigorously as is
comfortable to remove all of the dead skin cells; you may be amazed by what comes off! When
you complete the massage, rinse your entire body with warm to cool water. You may apply a
light coat of oil to the skin after drying. Plan on having a quiet evening at home or going to bed
after this routine; you will be quite calm and relaxed.
A Word About Soap
A lovingly-crafted, natural soap can do wonders for the senses, the mind, and the skin. But
Ayurveda recommends that soap be used both sparingly, and strategically. By using soap only
where you feel you truly need it, you help to preserve the natural cleansing and moisturizing
properties of the skin. Even if you have performed a self-massage with oil, warm water will rinse
off most of the excess, and your skin will benefit from slowly absorbing what little oil remains.
All of that said, we offer a tantalizing array of soaps for different constitutions, tastes, and
seasons. They are all made with organic saponified base oils, and pure, steam-distilled essential
oils that combine beautifully to deliver a rich, aromatic, and moisturizing lather to your skin.
Cedar Eucalyptus Soap combines the earthy but invigorating scents of cedar, eucalyptus, and
patchouli for a stimulating and refreshing experience.
Grapefruit Lemongrass Soap is an enlivening blend of the deep, spicy notes of lemongrass with
the bright, citrusy presence of grapefruitboth complemented by the gentle exfoliating capacity
of finely ground organic oatmeal.
Lavender Soap is deeply nourishing, relaxing, and calming. It is made with organic crushed
lavender flowers for a delicate texture and it exudes lavenders richly soothing aroma.
Neem & Aloe Soap is a soothing, cooling, and clarifying blend of neem leaf, neem oil, aloe vera,
and a hint of vetiver.
Peppermint Soap simultaneously invigorates and cools the skin with its refreshing combination
of peppermint essential oil and finely ground spearmint leaves, which gently exfoliate as well.
Loving Up Specific Areas of the Body
It is not uncommon for specific areas of our bodies to crave a little extra attention and care, and
youll find a number of ideas for pampering them below. Remember, this is not an all or nothing
list of suggestions; it is a loving invitation to dabble wherever you wish. Simply scan the
headings below, and let your inspiration and delight guide you.
Beauty Balm: One Balm, Many Uses
Beauty Balm is a rich and nutritive mixture of ghee, coconut oil, olive oil,
beeswax, and a number of rejuvenative herbs and essential oils. It is deeply
moisturizing, firming, and rejuvenating for the skin and offers a diverse array of
applications:
Day Cream
Night Cream
Eye Cream
Wrinkle Cream
Lip Balm
Dry Skin Balm
Elbow and Knee Moisturizer
Hand Cream
Nail and Cuticle Cream
Deep Moisture for the Feet and Heels
Facial Care
When it comes to physical appearances, our faces are often where we direct the bulk of our own
scrutiny and attention. And our faces are usually the first place that others lookto recognize us,
if we are familiar, and if not, to get a sense of who we are. In truth, our faces are often deeply
entangled with our very sense of identity, and can powerfully influence how we feel about
ourselves. That fact alone makes them worth caring fornot to preserve some unattainable ideal
of youthfulness, but to nurture a loving relationship with this part of ourselves that is so closely
linked to self-image.
This is rich territory, and we wont digress into the complex realms of identity, psychology, and
self-esteem. But consider this: pampering your face in a loving way (rather than from a place of
judgment or dissatisfaction) may be a very gentle, practical, and effective means of nurturing and
caring for your very sense of Self. Doing so may actually send a resounding message of selflove, self-nurturance, and self-careboth to the subtle realms of consciousness, and to the deep
tissues of the body.
What follows are a number of ideas for pampering your face. Some are very simple. Others are
more involved. Again, choose what, when, and how often these treatments will best serve you.
Thats the whole idea; this is applied self-love, and all of it is aimed at supporting the outward
expression of your inner radiance.
General Maintenance
Beauty Balm. This nourishing blend of nutritive oils, rejuvenative herbs, and soothing essential
oils is perfect for moisturizing, firming, and revitalizing the face and neck. Indulge as often as
you like: in the morning, after a shower, before bed, even before heading outdoors into the
elements. This balm does a wonderful job of both nourishing and protecting your beautiful face.
Brahmi Neem Oil. This blend of oils is deeply rejuvenating, and fosters both clarity and
elasticity in the facial skin. In a 2-3 ounce glass bottle, mix equal parts Brahmi Coconut Oil,
Brahmi Sesame Oil, and Neem Oil. Using upward circular strokes, simply massage the entire
face and neck, avoiding the area around the eyes.
Neem Oil. This oil is very cleansing, cooling, and is deeply pitta-pacifying. It helps to replenish
and rejuvenate facial skin while relieving excess heat, countering excessive oiliness, and
supporting the skins natural immunity against unwanted microbes. Using upward circular
strokes, massage Neem Oil into your face and neck, being careful to avoid the area around the
eyes.
Ideas For Home Facials
Once a week, consider treating yourself to a home facial. Creating homemade masks is an art,
and the possibilities are endless. Use the ideas below as a starting point, but feel free to
experiment with other ingredients and recipes as well. As the mask sets, you can take your home
spa treatment to the next level by giving yourself a scalp massage with Healthy Hair Oil or
Bhringaraj Oil. Wrap your hair in a turban or a scarf that you dont mind getting oily, let it soak
in for 20 minutes or so, and then hop in the shower to rinse off your mask and wash your hair.
Relax and enjoy.
Clay Mask
Because they have such a powerful drawing effect, natural clays can offer deep cleansing to the
delicate tissues of the face. As the clay is naturally drying, we recommend a full facial mask just
once a week, but you can treat small trouble spots daily. There are many types of cosmetic clay
to choose from. Here is a brief introduction to a few of them:
White Kaolin Clay is a very mild, versatile clay that is valued for its fine, light texture and its
natural absorbency.
French Red Clay is red due to the copper oxides in the clay, which make it rich in iron and other
minerals. It has a strong drawing effect, which allows it to very effectively pull toxins from the
skin. This clay is typically recommended for oilier skin or skin prone to acne.
French Green Clay is also very effective at drawing toxins and excess oils from the skin. Its
color stems from the presence of iron oxides and decomposed plant matter, which add to its rich
mineral content. French green clay is also very, very finemaking it an excellent choice for
drawing oil, dirt, impurities, and bacteria from the skin. It is a spa favorite.
Recipe: Clay Mask
1 Tablespoon Cosmetic Clay of your choice
Pinches of Brahmi, Neem, and Turmeric (optional)
1-2 Tablespoons Liquid (your choice of water, floral water, milk, or yogurt)
1 teaspoon Honey or Lemon Juice (optional)
Mix your choice of clay with pinches of dried herbs like turmeric, brahmi, and
neem (optional). Store the dry mixture in a small glass container. When you are
ready to apply a mask, begin by cleansing the face. Then take about 1
tablespoon of the dry clay mixture and add 1-2 tablespoons liquid to make a
paste. You can use water, floral water, milk, or yogurt, depending on your
preference. You can also add a little honey for increased moisture or a little lemon
juice to help clear away dead skin cells. Avoiding the eyes and lips, apply the
mask to the face, gently massaging it into the skin for 1-2 minutes. Let the mask
set by allowing it to dry for 10-20 minutes. Then rinse with warm water and pat
dry.
Avocado Mask
Avocado is very rich in vitamins (including the fat-soluble vitamins A, E, and K), and minerals.
Its high fat content allows it to penetrate the many layers of the skin for improved elasticity and
natural moisture replacement.
Recipe: Avocado Mask
Avocado (soft and ripe)
1 Tablespoon Hot Water
1 teaspoon Coconut Oil (optional)
1 teaspoon Honey (optional)
Mash or puree the avocado and set aside. Dissolve the honey and coconut oil in
the water and stir the liquid into the avocado base. Mix well. Cleanse the face,
pat dry, and then massage or brush the mask onto your skinbeing careful to
avoid the eyes and lips. Let the mask dry for 10-15 minutes. Wipe clean with a
warm, damp cloth, rinse with warm water, and pat dry.
Eye Care
Most of us were taught that the skin around our eyes is so delicate that we should use only
specially-formulated creams, gels, and moisturizers around the eyes. But ghee is routinely used
in Ayurveda to soothe and rejuvenate both the eyes themselves and the tissues that surround
them. In a soothing base of ghee, Beauty Balm is an exceptional choice for cooling, nourishing,
moisturizing, and revitalizing the delicate tissues around the eye. You can use it as an eye cream,
wrinkle cream, or as nourishment for the eyebrows.
Homemade Eye Makeup Remover
Ghee can also serve as an effective, all-natural makeup remover that can double as a rejuvenating
eye cream.
Recipe: Eye Makeup Remover
2 Tablespoons Ghee
3-4 Drops Vitamin E Oil
Whip the Ghee and Vitamin E oil together. Place the mixture in a clean, widemouthed glass jar. To remove makeup, apply this mixture to the eyelids and
lashes and wipe with cotton to remove.
The Miracle of Castor Oil
While it may not be the first personal-care product that comes to mind for many of us, Castor Oil
has been revered by cultures around the world for thousands of years. It has many beauty
applications and is particularly valuable for the eyes. Much like the natural oils of the skin, castor
oil is extremely rich in triglycerides, so when it comes to preserving the delicate skin around the
eyes, castor oil may just be the all-in-one eye care product youve been looking for.
Eye Cream. Castor oil is extremely rich and luxuriously thick. Its not surprising that this
incredibly nutritive oil can be used as a nourishing and clarifying eye cream to maintain the
plump suppleness of the skin around the eyes. Whats more, it is deeply soothing to the eyes
themselves, so you dont have to worry about keeping the oil completely out of your eyes.
Nurture Eyelashes and Eyebrows. Thick, nutritious, and deeply moisturizing, castor oil can
also be used to encourage the growth of luxurious eyebrows and eyelashes, or as a grooming
gel for your brows and lashes.
Natural Sheen. Castor oil is thick and sticky, so it tends to stay put. Just a tad applied under the
eyes or to the eyelids adds a natural sheen that is lovely either on its own or as a complement to
your eye makeup (not to mention the deeply rejuvenative properties of the oil itself on your
skin).
The Lips and Oral Hygeine
Lip Care
Want a simple, nourishing lip balm thats smooth, glossy, and hydrating? Beauty Balm is perfect
for your lips, too. Try keeping some in a small cosmetic jar to take with you on the go.
Tongue Cleaning
Using a Tongue Cleaner to scrape the tongue each morning removes bacteria and toxins that have
accumulated on the tongue overnight. This simple hygiene practice therefore fosters fresh breath
and helps to protect the teeth. But scraping the tongue also stimulates the vital organs of the body
and awakens the digestive tractsupporting the health of the system at large and supporting the
bodys natural detoxification pathways. A tongue cleaner made of stainless steel is balancing for
all doshas. When you are finished, rinse with clean water and spit. For more detailed instructions
on using a tongue cleaner, click here.
Oil Pulling
It is said that swishing and gargling with warm, untoasted sesame oil clears plaque, lends
strength to the teeth, quiets tooth sensitivity, promotes gum health, helps to relax the jaw and
neck, and improves the quality of the voiceall while enhancing the sense of taste. Begin by
sipping a tablespoon or two of Organic Sesame Oil. Swish the oil from side to side, front to back,
and through the teeth for up to 20 minutes. Spit out the oil and rinse with warm water. For more
detailed instructions on oil pulling, click here. Alternatively, you can use your clean index finger
to gently massage a bit of Organic Sesame Oil into your gums and teeth. This practice nourishes
the teeth and gums while increasing circulation throughout these tissues.
Homemade Tooth Powder
Ayurveda recommends cleansing the teeth with substances that are both bitter and astringent, as
these tastes are naturally cleansing and antimicrobial. Tooth powders have long been used in
India and are easy to make at home.
Recipe: Natural Tooth Powder*
4 Tablespoons Bentonite Clay
1 Tablespoon Baking Soda
1 Tablespoon Neem Powder
teaspoon Himalayan Pink Salt
1 teaspoon Ground Cinnamon Powder
teaspoon Ground Clove Powder
1 teaspoon Stevia Powder (optional)
Combine all ingredients in a blender and blend until the mixture becomes a fine,
light powder. Store in an airtight container. To use, add teaspoon to your wet
toothbrush and brush thoroughly for 2-3 minutes.
*This recipe was reprinted with permission from Claire Ragozzino. Learn more
about Claire at vidyacleanse.com.
Hair Care
We all have different needs when it comes to hair care. Whether youre looking for thicker, more
abundant hair growth, increased volume, better conditioning and moisture, or simply want to
tame your mane, Ayurveda likely has something of value to offer you.
Oiling the Hair and Scalp
Therapeutic oiling of the scalp and head has long been used in Ayurveda to encourage hair
growth and to prevent greying. Gently massaging the head stimulates the hair follicles and
allows the deeply nourishing herbs and oils to penetrate the scalp, strengthening and thickening
the hair at its roots. But as many of us are well aware, the head is also an important access point
for a number of subtle energy channels that travel throughout the body. As a result, massaging
the scalp and head can also help to relieve tension, soothe the nervous system, awaken the sense
organs, and encourage sound sleep. Whats more, oiling the hair is a very natural way to nourish,
moisturize and strengthen the hair without having to worry about mysterious product ingredients.
Different oils offer different benefits:
Healthy Hair Oil. In a moisturizing and nourishing base of sesame and coconut oils, Healthy
Hair Oil delivers the powerful effects of Ayurvedas top three hair enhancing herbsBhringaraj,
Amalaki, and Brahmi (Gotu Kola)directly to the roots of your hair. This powerful herbal oil
cools, cleanses, and rejuvenates in order to nourish, strengthen, and protect all hair types,
supporting your hairs natural thickness, color, and shine.
Bhringaraj Oil. In a richly nourishing base of sesame oil, Bhringaraj Oil harnesses the natural
affinity that Bhringaraj has for the hair and scalp. Bhringaraj is known as the ruler of the hair
and has long been used to foster healthy hair, cool-headedness, and a tranquil mind. Not only
does this oil discourage hair loss and premature greying, it supports healthy hair growth,
strengthens the hair, calms the mind, and supports sound sleep.
To remove the oil, try applying shampoo directly to the oiled hair before you wet it; then rinse. If
you are not opposed to having traces of oil in your hair, this initial shampooing will be sufficient.
To remove all of the oil, it may be necessary to shampoo a second time, as you would normally.
Herbal Support for the Hair
Healthy Hair tablets. Excess pitta is often involved in premature greying and balding. Healthy
Hair tablets deliver a powerful combination of pitta-pacifying herbs that serve to rejuvenate the
scalp and hair and support robust hair growth, while cleansing the liver, detoxifying the system
overall, and removing excess pitta from the body.
Breast Care
Daily breast massage can be incredibly supportive of overall breast health. It encourages
circulation, stimulates the lymphatic system, opens the natural detoxification pathways in the
body, and can help to prevent stagnation in the breast tissue. It also establishes a baseline of
familiarity with your breast tissue, making it far easier to recognize sudden changes. If you are
already doing a self-massage with oil, take some time to give your breasts a little extra attention.
Or, use one of our balms before or during your shower to ensure that your breasts receive a daily
dose of loving self-care. For more information on caring for your breasts, please see our Guide to
Breast Health.
Breast Care Balm. As a tridoshic formulation that is less building than Beauty Balm, Breast
Care Balm was specifically formulated for breast-massage and is well suited for all women. For
women who may be experiencing fibrocystic changes in the breasts, or any pain or tenderness
associated with mild stagnation in the breast tissue, this balm is more appropriate for use on the
breasts than Beauty Balm.
Beauty Balm. As we have seen, Beauty Balm is a powerfully nourishing formulation that firms
and rejuvenates the tissues and supports gentle detoxification, all while moisturizing and
softening the skin. Use Beauty Balm if your breasts crave moisture, nourishment, and
rejuvenation, and you do not tend to have excess kapha, or stagnation in your breast tissue.
Firming and Toning
As we have seen, self-massage has a wide range of benefits. When it comes to firming, toning,
and trimming specific regions of the body, self-massage can be extremely helpful because it
supports improved circulation, proper functioning of the lymphatic system, and boosts overall
metabolism. If there are specific regions of your body that could use a bit of firming and toning,
these therapies may be of benefit:
Trim Balm. Containing a number of invigorating, kapha-reducing herbs that can be delivered
directly through the skin, Trim Balm moisturizes, nourishes and tones the tissues, even as it
encourages detoxification.
Beauty Balm. As a go-to balm for anything that is dry and needs lifting, Beauty Balm can
certainly support localized firming and toning wherever you need it.
Dry Powder Massage. Ayurveda has long used the practice of dry powder massage to firm, tone,
and maintain the health of the tissues throughout the body. For more information on this
powerful technique, please see the instructions above on Dry Powder Massage.
Oil Massage. If your skin is dry or ageing, oil massage offers many of the same benefits as dry
powder massage, but also nourishes and hydrates the skin with the nutrient rich, rejuvenating
capacity of plain and herbal oils. For more detailed instructions, please see our resource on
Ayurvedic Self-Massage.
Approaching Health and Beauty From the Inside Out
While there is clearly a great deal of richness in supporting health and beauty from the surface of
the skin inward, we recognize that a holistic wellness tradition always includes strategies to
promote optimal health from the inside out as well. As you may be interested in exploring a more
holistic approach to health and beauty, below are a number of resources with practical guidance
for achieving optimal healthbody, mind, and spirit.
Skin Irritations. Our Soothe Your Skin Guide is full of practical solutions for inflamed and
irritated skin.
Weight Management. Whether you are looking to gain or lose weight, our weight-management
guide, Achieving Your Optimal Weight, can help.
Rejuvenation. For an understanding of how to offer deep nourishment to the tissues throughout
the body, please visit our Rejuvenation Department.
Daily Routine. For a more detailed look at the elements of a traditional Ayurvedic Routine, with
recommendations for specific constitutions and imbalances, please explore our Daily Routine
Department.
Seasonal Support. If aligning your diet, lifestyle, and daily routine practices with the seasons
appeals to you, please explore our Seasonal Guides.
Support for Agni. According to Ayurveda, the state of agni (the metabolic fire) is at the root of
both health and disease. Our resource on The Importance of Healthy Digestion explains the
importance of agni, and introduces a number of practical tips for protecting yours.
Healthy Elimination. We can learn a lot about our overall health from the quality of our
elimination. If bowel health interests you, please see our Ayurvedic Guide to Healthy
Elimination.
Dietary Cleansing. A cleanse can be a fantastic way to reset the entire system for improved
health. If you are curious about the benefits, our Cleansing Department includes a number of
different approaches to choose from and generally offers something for everyone.
Heart Health. Ayurveda recognizes the heart as an important physical and energetic crossroads
in the body. The heart is intimately connected to our sense of joy and meaning and it may well be
where our most authentic inner nature resides. Our health guide, Vibrant Heart, explores a
number of different practices for supporting both the physical and energetic heart for improved
health and wellness.
Yoga. Is yoga an important part of your life? Would you like it to be? Ayurveda and Yoga are
sister sciences and work beautifully together in support of optimal health and well-being. For
more information on how to balance your health with an Ayurvedic approach to yoga, please see
our Intro to Dosha Balancing-Yoga.
Beauty Your Way
As with most everything in the Ayurvedic tradition, there is no one-size-fits-all approach to

beauty or self-care. Remember that you will be best served by tending to your specific
constellation of needs, which are determined by your constitution, your age, your current state of
balance, your climate, the season, and the overall context of your life at any given moment.
Perhaps the most important take-away is that honoring your Self, your process, and your timing
goes a long way toward supporting optimal health and healing. Whatever self-nurturance
practices are right for you, offer them with loveknowing that beauty is truly a reflection of our
overall state of being. Delight in the process of caring deeply for yourself; you may be amazed
by how your body responds.
Pamper Yourself! Download the recipes in this guide here and try them at home.
Achieving Your Optimal Weight

An Ayurvedic Guide to Weight Management
Do you consider yourself to be underweight or overweight? Do you feel unsatisfied or

uncomfortable in your own body? These days, body weight can be a bit of a touchy subject.
There is no shortage of evidence that our culture has adopted a very narrow set of physical
standards that are considered normal, healthy, and beautiful. Of course, these standards vary
slightly according to ones gender, age, ethnicity, and community. But on the whole, our cultures
positive representations of the human body are very homogenous. This selective portrayal of
beauty can greatly influence how we feel we should look, can dictate very unrealistic
expectations about how much we think we should weigh, and can also be incredibly damaging to
our self-esteem.
This is rich territoryfilled with complex emotional, psychological, physical, and cultural
factors, all influencing how we feel about our body type, our body weight, and ultimately, how
we feel about ourselves. Thankfully, Ayurveda is a holistic healing tradition that honors all of
who we are. In Ayurveda, the body, mind, and spirit are all seen as part of the same integrated
whole. Therefore, anything that we do to enact change in the physical body, the emotional body,
the mind, or the spiritual body will inherently affect every other aspect of our lives. As a result,
when it comes to achieving a balanced body weight, Ayurveda informs an approach that is
unique, insightful, and refreshingly sane.
Prakriti and Body Weight

According to Ayurveda, the person being treated is every bit as important as the imbalance being
addressed. The Ayurvedic concept of prakriti (constitution) is incredibly relevant to any
discussion of the Ayurvedic approach to weight management. In fact, it transforms the tone of the
entire conversation because it embraces the inherent diversity among us.
Ayurveda recognizes that each of us has an unequivocally unique constitutiona personal
reference point for optimal health that is established at conception, cemented at birth, and that
remains stable throughout our lives. Vata, pitta, and kapha describe distinct forces at play within
each individuals constitution. All of the doshas are present in everyone, but in different
quantities. Our constitutions influence our physiology, our physique, our likes and dislikes, our
tendencies and habits, our mental and emotional nature, as well as our vulnerabilities toward
imbalance and disease. Your constitution may not be the only factor in your particular
struggle with body weight, but it is very likely an important considerationwhether you are
underweight or overweight. If you do not know your Ayurvedic constitution, please consider
taking our Prakriti Quiz.
Typically, individuals with lighter constitutions (usually vata and pitta-predominant) tend to have
a slighter build and a leaner physique overall. These individuals sometimes long to be heavier
bulkier. But try as they might, they often struggle to gain or maintain weight. Their constitutions
simply do not build bulk naturally or easily. By contrast, those with heavier constitutions (usually
kapha-predominant) tend to be naturally sturdy, strong, and stocky. Many of these individuals
would swear that they can gain weight simply by thinking about it, and losing weight can be
quite a challenge for them. The important distinction here is that there is a difference between
being naturally lean and being underweight. Likewise, there is a difference between having a
naturally heavy build and being overweight.
When it comes to issues with body weight, our very first task is to ask ourselves if we truly have
an imbalance at all or if we are simply unhappy with the normal, healthy tendencies of our
constitutions. In the context of a culture that has dictated such narrow standards of beauty, this
can be a challenging first step, but it is an important one. If you are not familiar with how your
predominant doshas inform your physique, you might appreciate our resource, Vata, Pitta,
Kapha, and You, which explores how the doshas influence our bodies, minds, and experiences on
many levels.
If you determine that you are dissatisfied with your bodys natural expression of health and
wellness, we would recommend that you begin to explore the origins of this internal discord. You
might also evaluate whether there are ways that you can more fully embrace who you are
recognizing the inherent intelligence and beauty of your body. If, on the other hand, you
determine that you do have a weight imbalance to addresswhether you want to gain or lose
weightAyurveda offers a number of practical tools for reclaiming optimal health.

In Ayurveda, strong agni (the metabolic fire) is the very foundation of optimal health while
impaired agni is at the root of every imbalance and disease. Agni very directly informs our
metabolic functions throughout the body. Therefore, balancing agni is a critical first step in
addressing all kinds of weight imbalances. This can be a multi-faceted process, including
changes to the diet, lifestyle, as well as herbal support. Ayurveda teaches us not only what to eat,
but also when and how to eat in order to support a return to balance. Exercise also greatly
influences agni, but Ayurveda offers the unique perspective that the appropriate type, duration,
and intensity of exercise can vary widely between individuals. Tending to agni is a very
personalized process that should be tailored to address the specific concerns and challenges of
each individual. If agni and its role in overall health are new concepts to you, our resource on
The Importance of Healthy Digestion might help you to more fully appreciate the foundational
importance of the metabolic fire.
The Ayurvedic Difference

Whether you are looking to gain weight or lose it, the Ayurvedic approach illuminates a simple
set of principles that help us to improve digestive health, balance the metabolism, support the
mind and the nervous system, and manage stress. At the same time, it invites us to commit to
powerful forms of self-care that can help to reduce or eliminate the psychological and emotional
imbalances that might otherwise prevent us from achieving our goals.
One of the most beautiful things about Ayurveda is that it meets each of us exactly where we are.
Perhaps youre deeply motivatedtruly ready to revolutionize your habits in order to achieve
your goals as quickly as possible. Or perhaps youre a bit tentative and need to implement
changes slowly, graduallyas youre ready and able. It truly makes no difference. You can adopt
Ayurvedas diverse set of therapeutic strategies at your own pace and still reap the rewards.
Obviously, the more discipline and commitment you bring to the table, the faster youll see and
feel improvements. But rest assured that the process will not feel torturous or unsustainable.
Instead, youll be embarking upon a clear, holistic and time-tested path toward optimal health,
promoting wellness from the inside out. Whats more, youll be eating a wholesome, healthy, and
deeply satisfying dietusing practical guidelines to ensure your success. The desired changes in
body weight are almost a side effectthe natural outcome of resolving the underlying
imbalances in your system.
Choosing the Weight Balancing Resource that Is Right for

You
The next step is to choose the appropriate weight balancing resource for your needs. Click on
one of the links below and get started in reclaiming your health and vitality.
An Ayurvedic Approach to Losing Weight
An Ayurvedic Approach to Gaining Weight
An Ayurvedic Approach to Losing Weight
Are you tired of suffering through one diet after another without getting the results you want?
Fed up with the endless yo-yo effect of losing weight again and again, only to gain it back?
Perhaps youre just ready for a more holistic approach to weight lossone that feels healthy and
balanced rather than promising unrealistic results.
It doesnt matter how long youve struggled with your weight, how much you want to lose, how
many times youve tried to shed those pesky extra pounds, or if youre just looking to reset after
a brief period of feeling out of sync with your diet or lifestyle. The tenants of Ayurveda provide
us with a simple approach to weight loss thats easy to follow, very doable, and incredibly
effective. Along the way, youll also be reclaiming a vibrant sense of health and well-being
physically, mentally, and emotionally. So, if youre willing to give an entirely different strategy a
fair try, then prepare to usher in both a new relationship with your body, and an inspiring journey
toward improved overall health. Welcome to the Ayurvedic approach to weight loss. You can do
this. In fact, you may find it enriching your life in ways that no other diet could.
The Ayurvedic Perspective
According to Ayurveda, being overweight involves an inherent excess in kapha dosha. While
kapha may not be the only factor at play in your struggle with excess weight, it is certainly an
important player. One of the foundational principles of Ayurveda is that like increases like and
that opposites balance. Kapha and excess weight share many of the same qualities; they are both
heavy, slow, cool, oily, smooth, dense, soft, stable, and gross. Therefore, being overweight can
provoke kapha in the body, and excess kapha in the body can lead to being overweight.
Conversely, a return to balance requires an increase in opposing influencesthose that are light,
sharp, hot, dry, rough, liquid, mobile, and subtle.
The benefits of this approach are available to each of us, no matter how quickly (or slowly) we
make the journey. Whats more, Ayurveda does not focus on short-term gains, only to fail us
later, so you wont need to starve yourself, or unrealistically limit the variety of foods that you
can enjoy. Nor will you quickly lose a few pounds only to see them creep back on. Instead, you
will be following a clear and time-tested path toward optimal health.
Five Simple Commitments
Consider making just five simple commitments to help you achieve your ideal weight.
1. Practice fifteen minutes of yoga every morning.
2. Eat three satisfying meals daily.
3. Follow a kapha pacifying diet.
4. Exercise at least three days per week.
5. Establish a daily routine to support your commitments.
These commitments are simple. They are intuitive. And while its entirely possible that you will
require a bit of discipline in the beginning, it wont be long before the bodys natural intelligence
begins to resurfacereplacing unhealthy cravings with more balanced urges. As this occurs,
maintaining these commitments becomes easier and easier, until the routine becomes second
nature. Below, we will explore each of the five commitments in depthexplaining whats
involved and highlighting why each of them is so critical to your success.
Practice Fifteen Minutes of Yoga Every Morning
Establishing a daily yoga practice may seem a surprising first step in a comprehensive set of
weight loss recommendations. But it is no coincidence that this is the first suggestion, nor that
you are being asked to practice yoga first thing every morning. Yoga is an incredibly powerful
practice that benefits the entire beingbody, mind, and spirit. It awakens, lubricates, and
cleanses the body, massages and stimulates the organs of digestion and elimination, tones the
joints and muscles, increases circulation, kindles healthy internal heat, activates the digestive
fire, and facilitates detoxification. But the practice of yoga also balances the mind and emotions,
calms the nervous system, and activates pranathe vital life-force within each of us. Ultimately,
starting your morning with a few minutes of yoga sets the stage for a balanced and successful
dayone less influenced by unnecessary stress and unhealthy cravings, and instead guided by
clarity, insight, and a natural inclination to honor ones Self and ones body.
There is certainly no harm in doing more than fifteen minutes, but you are much more likely to
succeed if your commitments feel doable. And truthfully, fifteen minutes of yoga is enough to be
transformative. So commit to at least fifteen minutes. Every day.
If you are new to yoga, a simple series of sun salutations is a great place to start. This practice is
dynamic, rhythmic, and flowing. Sun Salutations balance the entire system, and can be modified
to be more or less challengingdepending on the condition of each individual. Start with a
series of four and slowly build up to ten or twelve, if that feels appropriate to you. If fifteen
minutes is up after eight or ten sun salutations, its also fine to stop there. The important thing is
to work with the breath and to cultivate presence throughout the mind and body as you flow
through the asanas. If you already have a well-established yoga practice and would like to adapt
it to more actively support your weight loss efforts, please explore our kapha pacifying yoga
page.
Whatever practice is right for you, attending a yoga class on occasion (or even regularly) can
provide an important sense of community, as well as the added depth of being guided by a
qualified instructor. Yoga classes can also inspire a more engaged home practice and support you
in maintaining this important commitment.
Eat Three Satisfying Meals Daily
Any routine that is tortuous to sustain is destined to fail. Eating three satisfying meals each day
will support you in being able to maintain a healthy diet. But, this recommendation also makes
sense physiologically. In the Ayurvedic tradition, the concepts of fire, transformation, and
digestion are intricately linked. There is an art to starting and tending a fire, and the same is true
for the digestive fire.
Imagine for a moment trying to start a fire by holding a small match up to a sizable log.
Hopeless, right? Even once a fire is burning, its entirely possible to smother the flames by
adding too much fuel all at once, or by adding little bits of fuel too frequently. Now imagine how
absurd it would be to expect any fire to go on burning without the additional of any fuel.
In much the same way, maintaining a healthy metabolism requires appropriate kindling, and a
regular and reliable source of fuelwith appropriate spacing in between. If we stop eating
entirely, the digestive fire will inevitably die down. In other words, eating too little can actually
further slow a sluggish metabolism. Effectively stoking the digestive capacity requires eating
appropriately sized meals at suitable intervals so that the body is neither overwhelmed with the
quantity of food to be digested nor the frequency at which it is coming in. Eating three healthy,
digestible meals each day without snacking in between strikes an important balance. It ensures
that the digestive fire is adequately stimulated and actually encourages it to grow stronger.
What you eat will matter; thats where your next commitment comes in. But when and how you
eat is equally important. The following guidelines will help to maximize your progress.
Avoid Snacking Between Meals
While this is often a challenging adjustment to make, eliminating snacks is powerfully

supportive of weight loss. The digestive fire is strongest and most efficient when it can fully
digest one meal before being asked to digest anything else. Therefore, it is best to separate meals
by at least four hours. Interestingly, fat metabolism is kicked into high gear during this natural
break between meals; without it, the body does not tend to use accumulated fat as energy.1
Therefore, avoiding snacks is a fantastic way to invite your body to burn through the
accumulated excess. If the desire to snack arises, have a cup of hot water with one teaspoon of
honey and a squeeze of fresh lime juice instead.2 Or, if you must have something to eat, try a few
raisins or some carrot or celery sticks.2
Make Lunch Your Main Meal
Digestive strength is strongest at mid-day, so eating your main meal at lunchtime (ideally
between 11 a.m. and 2 p.m.) capitalizes on your bodys naturally increased digestive capacity at
this time.
Make Dinner as Light as Possible
Eating a light dinner (ideally eaten by 5 or 6 p.m.) allows your stomach to empty itself before
you go to sleep and supports the natural detoxification processes that occur overnight. Even if its
not possible to eat this early, you will be more successful if you avoid eating anything after 7
p.m.
Offer Your Full Presence to Each Meal
Eating is a sacred act, an act of love. It is therefore best to eat in a calm, peaceful environment,
free of emotional upset, intense conversation, television, or multi-tasking of any kind. Be present
with the gift of nourishment that your body is receiving. And listen for the subtle signs within
that you are satisfiedideally, completing your meal before you feel full. These practices allow
your body to fully register the tastes and textures of your food, reduce the likelihood of
overeating, encourage an experience of satisfaction, and help to prevent the occurrence of
unhelpful cravings between meals.
Optional: Stoke the Digestive Fire Before Meals
If you feel inspired to go even further, you can stoke the digestive fire about thirty minutes
before lunch and dinner by chewing a slice of fresh ginger (about the size of a nickel) with a
pinch of sea salt, a few drops of lime juice, and about one quarter teaspoon honey.
Eat a Kapha Pacifying Diet
As we have seen, excess kapha is inherently involved in being overweight, but it can also cause
attachment, greed, resistance to change, lethargy, excessive sleep, heaviness in the mind and
body, congestion, depression, a sluggish metabolism, and water retention (among other things).
Eating a kapha-pacifying diet helps to clear excess kapha from the system and can affect change
in all of these areassupporting the body in achieving a more balanced weight while improving
overall health.
In essence, a kapha-pacifying diet seeks to neutralize excess kapha by emphasizing foods that are
light, warm, dry, rough, and very digestible. In general, choose whole foods that are freshly
prepared and seasonally appropriate over processed foods or cold, stale foods. Beyond that, there
are a number of additional practices that can effectively reduce excess kapha. Weve created two
resources to support you in balancing kapha with your diet. Please click on the links below to
learn more.
Kapha pacifying diet: a comprehensive overview.
Kapha pacifying foods: a list of foods to favor and avoid.
Proper food combinations can also be tremendously helpful in supporting improved digestion.
This ancient understanding of which foods should and should not be eaten together is quite
foreign to many of us in the modern world. That being the case, it is best to embrace proper food
combining slowly, by first simply becoming aware of improper combinations that occur
regularly in your diet. As you are ready, make slow, manageable changesone at a time. Click
here for more information about proper food combining.
It is also important to remember that an Ayurvedic diet does not require us to give up everything
weve come to love. Simply finding moderation in our choices can be a great first step in
restoring balance. Because cravings for detrimental foods will subside as our health improves,
our bodies become better and better able to recognize wholesome, life-affirming foods and
increasingly reject dietary choices that compromise our well-being. This process takes time, but
its important to be both patient and persistent. Ultimately each step along the way will support
our overall progress.
Exercise at Least Three Days Each Week
Aerobic exercise is an important component of any weight loss strategy. This commitment is in
addition to your daily yoga practice. Focus on activities that are invigorating, doable, and fun for
you. For those of us with busy schedules, committing to a shorter exercise program can
significantly reduce our sense of overwhelm and encourage success. The great news is that
workouts as short as fifteen to twenty minutes can be tremendously beneficial. Of course, if your
preferred exercise routine is longer, thats fine too.
How and when you exercise can also impact on the efficacy of your exercise program. Ayurveda
teaches us that certain times of day are more conducive to exercise than others. These are the
kapha times of day (approximately 6 to 10 a.m./p.m.), when atmospheric conditions lend a little
extra strength and stamina to the system. For the best results, plan your activities within this
window in either the morning or the evening. Obviously, if those times will not work for you,
find one that will; exercise at any time will be better than none at all. Ayurveda also recommends
that we exercise at fifty to seventy percent of our capacityideally, breathing through our
nostrils the entire time. This prevents physiological stress, and allows the body to benefit more
deeply from our efforts. You can apply this approach to walking, hiking, running, cycling, yoga,
swimming, as well as cardio workouts at the gym.
Another method is to alternate between short, intense bursts of physical activity and carefully
interspersed recovery periods. This technique allows the body to rest between periods of intense
activity, and is thought to more accurately mimic our evolutionary activities as hunter gatherers.3
In recent years, a method of exercise known as High-Intensity Interval Training (HIIT) has
emerged around this concept. Because workouts typically range from eight to thirty minutes,
HIIT may be particularly useful for those of us with less time to devote to exercise. A HIIT
routine usually involves a short warm-up period, a series of three to ten short sprints (twenty to
sixty seconds each) interspersed with short recovery periods in between (ten to sixty seconds
each), and a cool-down period.4 Interestingly, there is a growing body of evidence suggesting
that HIIT may actually boost metabolic function, reduce insulin resistance, burn fat, and support
weight loss more effectively than traditional cardio workouts.5, 6
Regardless of your preferred activity, the most important thing is to make your exercise regimen
an inspiring and energizing part of your week so that you are motivated to keep at it. Please
check with your doctor before starting a new exercise program.
Establish a Daily Routine
In the context of our busy modern lives, establishing a daily routine can actually be the key to
success with this approach. Not only does it ensure that our commitments become a natural part
of each day, and that we develop helpful, supportive new habits; a sense of routine also has an
important soothing effect on the nervous system, supports a calmer, more centered state of being,
and helps to reduce stress. On an intuitive level, it makes sense that reducing stress would
support weight loss, but there are compelling physiological reasons that this holds true. While
those specifics are beyond the scope of this article, the take home message is that where stress is
concerned, establishing a daily routine may be the single most important commitment you make.
A daily routine is a central element of an Ayurvedic lifestyleone that is recommended for
everyoneand there are a wide variety of traditional practices to choose from. That said, it is
very important not to overcommit. Start with the basics. You can add to your routine as you
become accustomed to the new rhythm and are inspired to expand your practices. Below are a
number of daily routine elements that can be particularly supportive of weight loss.
Establish Routine Sleep and Wake Times
Ayurveda has some valuable insights to offer about the timing of our sleep. The evening time
(from about 6 to 10 p.m.) is a kapha time of day and is especially heavy, slow and dullan ideal
time to let our systems settle down and prepare for sleep. Many people actually feel a natural lull
in energy during these evening hours. However, pittas fiery influence takes the reins after about
10 p.m., so if we are not already headed to bed (or asleep) by 10 p.m., we may feel reinvigorated
and it can be extremely difficult to wind down and go to sleep until much later. In the interest of
aligning with the cycles of nature and getting good rest, an earlier bedtime is undoubtedly better.
Kapha time reoccurs in the early morning, from about 6 a.m. to 10 a.m. This time of day lends
extra strength and stamina to morning workouts, but if we are not fully awake ahead of its
arrival, it has the potential to leave us feeling sluggish and groggy. Therefore, we recommend
that you wake up by 6 a.m. Not only will you feel more alert and awake, your bodys metabolic
capacity will be better supported as well.
Getting enough rest is critical to your health. Sleep and wake times should not be established
independent of one another, but should be considered in tandem to ensure that you get the sleep
that you need. For example, if 5:30 a.m. is your ideal wake time and you know that you need at
least seven hours of sleep in order to feel your best, then you should be in bed no later than 10:30
p.m. If, on the other hand, you need eight hours of sleep in order to thrive, then your bedtime
should be 9:30 p.m. If any of this will require you to significantly change your current sleep
habits, consider adjusting your sleep and wake times by about fifteen minutes at a time, working
with each new time for several days before adjusting by another fifteen minutes.
There are three important things to consider when establishing your sleep and wake times.
1. You need to get enough rest.
2. It is best to wake by (or even well before) 6 a.m.
3. You are likely to rest better if you retire by or before 10 p.m.
Many people find that the success of their daily routine depends largely on when they go to bed.
This is because our bedtimes can either support the flow of the next day, or sabotage our ability
to follow through on good intentions. Consistency and discipline around sleep and wake times
can truly be an invaluable catalyst for positive change.
Set Aside a Time to Practice Your Fifteen Minutes of Morning Yoga
Its only fifteen minutes, but its incredibly important to carve out a specific time each day for
your yoga practice; otherwise, it may fall by the wayside. It is best to practice in the early
morning before breakfast, but if that simply wont work for you, find another time of day when
you can practice on an empty stomach.
Eat Breakfast, Lunch, and Dinner at About the Same Time Each Day
Eating your meals at consistent times from one day to the next ensures that there is adequate
space between meals and reinforces the predictability of a routineboth for your metabolism
and for your nervous system. Classic Ayurvedic meal times are roughly 8 a.m. for breakfast, 12
p.m. for lunch, and 6 p.m. for dinner. This exact timing may not work with your schedule, and
its important that your meal times are compatible with your daily routine. That said, your body
will benefit from eating lunch (your biggest meal) between 11 a.m. and 2 p.m., when the
digestive fire is strongest. Similarly, eating a light, early dinner will be the most supportive of
your weight loss efforts.
Create an Exercise Schedule
The primary objective behind creating a schedule here is to make sure that exercise happens, but
creating predictability with your new habits has its own benefits. It may require some
experimentation to determine what works best for you, but once you find a rhythm, stick with it
and be persistent. Being consistently active will help you immensely.
Optional: Quiet Time for Pranayama, Meditation, or Prayer
Ayurveda recognizes the power of a number of subtle therapies. In many cases, attributing excess
weight to improper diet and inadequate exercise alone is a gross oversimplificationignoring
important emotional, psychological, and even physical patterns underlying the imbalance.
Emotional unrest is often a significant factor in poor eating habits, lethargy, depression, and
anxiety. Undigested, unprocessed emotions quickly interfere with our physical health and our
mental ability to authentically care for ourselves each day. A mindfulness practice can begin to
neutralize the powerful hold that these patterns often have on our behavior.
We also know that long-term stress can lead to weight gain by overtaxing the endocrine system,
and ultimately, by compromising our metabolism (think adrenals, thyroid, and pancreas).
Spiritual practice can help to reset the nervous and endocrine systemssupporting improved
metabolic function, and beginning to unwind the cycle of chronic stress that is frequently behind
excess weight. In short, if stress, anxiety, and feeling overextended have become an integral part
of your life, consider making a sixth commitment to some sort of daily mindfulness practice.
This does not have to be a lengthy endeavor. Even ten to fifteen minutes can have a profound
impact on your state of mind. If you dont have an existing practice, consider one of the
following.
Pranayama. Working with the breath through the practice of pranayama is a

powerful way to access and reset longstanding patterns in the energetic
body. While there are several pranayamas suitable for weight loss (such as
kapalabhati and bhastrika), those that are soothing, slow, grounding, and
calming (like nadi shodhana) will be best for clearing stress, anxiety, and
other unresolved emotions. If you prefer a guided practice, Dr. Claudia
Welchs Prana CD consists of four trackseach working with the prana maya
kosha (energetic body) in a different way. The final track is a beautiful, handsfree version of alternate nostril breathing, which is a particularly powerful tool
for balancing hormones, supporting the endocrine system, and mitigating
stress.
Meditation. Meditation can help us to re-pattern the brain on a very

profound levelsupporting our health in a myriad of ways. If you do not have
an existing practice, Dr. Lads empty bowl meditation is a simple yet powerful
technique, suitable for anyone.
Herbal Support
The following herbs are particularly supportive of a robust digestive system and proper
metabolic function overall.
Triphala
take two Triphala tablets with a glass of warm water. If you prefer, steep one half teaspoon
Triphala powder in a cup of freshly boiled water for ten minutes; cool and drink. Or try thirty
drops of Triphala Liquid Extract in warm water before bed instead.
Trim Support
Trim Support tablets gently detoxify the body, supporting proper nutrition and metabolic
function. Improperly digested food can create toxins that coat the digestive tract, inhibiting
absorption and leading to the accumulation of fat in the tissues. Trim Support gently scrapes
these toxins from the system while kindling the digestive fire, allowing for proper digestion,
absorption, and assimilation.
Digestive Formulas
Lastly, consider one of Banyans digestive formulasVata Digest, Pitta Digest, or Kapha Digest
tablets. Each one helps to support optimal functioning throughout the digestive tract by balancing
a specific set of digestive tendencies. The descriptions below are meant to help you determine
which one would best serve you.
Kapha Digest. This is the tablet form of a classical Ayurvedic formula known
as Trikatu. It contains the herbs pippali, ginger, and black pepper. This
powerful combination is traditionally used to enkindle the digestive fire and
to burn fat and natural toxins. Kapha Digest tablets support a healthy
metabolism, allowing nutrients to be properly digested and assimilated, aids
in weight management, and rejuvenates kapha, supporting healthy lungs and
clear breathing. If you prefer a powder, use Trikatu. In either form, this
formula is quite heating and is therefore not the best choice for those who
have excess heat in the digestive tract (acid reflux, heartburn, loose stools),
or high pitta in general.
Pitta Digest. This formula is a dynamic combination of herbs formulated to

strengthen digestion without aggravating pitta. Excess pitta causes increased
heat, sharpness, and oiliness in the digestive tract, which can aggravate and
inflame the digestive fire, and cause discomfort. Pitta Digest tablets cool and
soothe the digestive fire and the tissues of the GI tract, help to maintain
healthy digestive acid levels and a healthy stomach lining, support a
comfortable post-meal experience, and simultaneously support healthy,
balanced digestion overall. If you prefer a powdered formula, Avipattikar
powder is a classical Ayurvedic formula with similar indications and benefits.
Vata Digest. This is the tablet form of the classical Ayurvedic formula known
as Hingvastak. In either form, the vata-pacifying combination of herbs
supports the entire digestive process, from appetite to elimination. In excess,
vatas cold, light, and dry qualities tend to inhibit proper digestive functioning
and can cause gas, bloating, or constipation. Vata Digest tablets contain
herbs that are heating, grounding, and oily, effectively countering excess
vata. This formula also enkindles a stronger digestive fire, stimulates a
healthy appetite, calms excess movement of air, lubricates the intestines,
helps to ensure that nutrients are properly absorbed and assimilated, and
supports regular, thorough and healthy elimination. If you prefer a powder,
use Hingvastak. In either form, this formula is somewhat heating and is
therefore not the best choice for those who have excess heat in the digestive
tract (acid reflux, heartburn, loose stools), or who have high pitta in general.
Optional Additions to Accelerate Your Progress
The following additions may offer powerful support, but taking on too much too fast will surely
backfire. These additions are meant to give you room to grow, and to provide a few additional
tools for those of you who may have some of the above recommendations in place already. For
best results, add more only as your initial commitments become relatively effortless to maintain,
and even then, prioritize the additions that truly inspire youintroducing them one at a time.
Consider A Cleanse
A dietary cleanse can offer a profound reset to the digestive system in much the same way that
restarting a computer eradicates glitches and idiosyncrasies that can interfere with routine
functioning. The basic premise of a cleanse is that our bodies are inherently intelligent. When we
provide a break from the barrage of potentially harmful inputs, they immediately allocate the
extra energy to repairing and rejuvenating the system for optimal performance. Cleanses can be
as simple as a half or full day fast, a short juice cleanse, or a longer monodiet of something like
kitchari. Ayurveda offers a number of effective cleansing techniques. If you are intrigued, please
visit our Cleansing Department to see instructions for several different cleanses.
Expanded Morning Routine
If you read the classic texts of Ayurveda, youll notice that most of the practices in a traditional
daily routine are done upon waking, and are completed before breakfast. This is an especially
powerful time to engage in loving self-care, reflective practice, and the intention to heal or repattern the physiology for improved overall healthand it sets the tone for the entire day. An
expanded morning routine may be especially beneficial when stress and busyness are at the root
of your struggle with excess weight. If you are drawn to the idea of an Ayurvedic daily routine,
please visit our Daily Routine Department, which explores this concept in depth, and offers
personalized daily routine recommendations for different constitutions and imbalances. The
following aspects an Ayurvedic daily routine are particularly supportive of metabolic balance and
weight loss.
Wake Up Between 3 a.m. and 6 a.m. The classics of Ayurveda

recommend that we rise during the ambrosial hours of the morning,
sometime between 3 a.m. and 6 a.m.7, 8 This is a vata time of day. The
atmosphere is infused with lightness and clarity, which helps us to awaken
more easily, but it is also easier to connect with our deepest inner nature and
consciousness at this time.9 Waking early helps to shake kaphas
characteristic heaviness from the mind and body, infuses us with the
clarifying energy of dawn, and supports a healthy metabolic capacity.
Tongue Cleaning. Tongue cleaning is considered an important element of

daily oral hygiene, removing bacteria and toxins that have accumulated on
the tongue overnight. Because this practice serves to stimulate and cleanse
the digestive tract and the vital organs, it also supports the natural
detoxification of the system at large, and can bolster digestive and metabolic
function. Beyond that, scraping the tongue each morning allows us to take
notice of the coating on our tongues and to begin to see how our dietary
choices and lifestyle habits influence our overall health from one day to the
next.8 Banyans stainless steel Tongue Cleaner is balancing for all three
doshas.
Splash Cold Water on the Face and in the Eyes. Splashing cold water on
the face and in the eyes helps to eradicate any residual heaviness,
sluggishness, or lethargy that is present upon wakingwhether mental or
physicaland can help us to feel more vibrantly awake and motivated. The
cold water also supports firm skin, and cools, soothes, and relaxes the eyes,
which work very hard throughout the day and tend to accumulate a lot of
heat.
Drink Warm Water. Drinking a glass of warm water cleanses and awakens
the digestive tract, hydrates the tissues, and promotes peristalsiswhich can
encourage a bowel movement even when there is a tendency toward
sluggishness or constipation. It is best to drink water only after the mouth
and the tongue have been cleansed so as not to swallow the bacteria and
toxins that have accumulated overnight.8
Eliminate. Ayurveda views morning elimination as a natural element of daily

hygiene and health. Proper elimination is especially important when trying to
lose weight. If you do not typically have a bowel movement first thing in the
morning, some of the above practices (like cleaning the tongue and drinking
warm water) may help you regulate this function in your body. Or, consider
taking Triphala to support healthy and regular elimination.
Cleanse or Lubricate the Nasal Passages. Excess kapha is especially

prone to accumulating in the respiratory passages, and often causes excess
mucus, congestion, or blockagewhich can hinder us physically, and dampen
our mental clarity. The practices of nasya and neti support both the nasal
passages and the mind. These therapies have very different energies and are
best practiced separately. It may be that one of the two appeals more to you.
Or if you find that you like them both, you can alternate by day, by season, or
by symptom, according to what works best for your body.
Nasya
Nasya is the practice of applying an herbalized oil to the nasal
passages to soothe these delicate tissues, promote unobstructed
breathing, relieve accumulated stress, and support mental clarity. This
practice is also said to improve the quality of the voice and to
strengthen vision. Nasya should not be performed by pregnant or
menstruating women. If this practice is new to you, please watch our
short instructional video on how to do nasya.
Neti Pot
Pouring warm salt water through the nasal passages moistens the
mucus membranes and cleanses the nasal passages of dust, dirt,
pollen, and excess mucus. If you find that your nasal passages feel dry
afterwards, you can use your pinky finger to lubricate the nostrils with
a bit of sesame oil or ghee when youre finished, or at another time of
day. If this practice is new to you, please watch our short instructional
video on using a nasal rinse cup.
Abhyanga (Ayurvedic Self-Massage). This ancient practice of selfmassage with oil can be life-changing when we are feeling especially
stressed, busy, scattered or overextended. It is no coincidence that the
Sanskrit word for oil, sneha, also means love. Abhyanga benefits both the
physical body and the more subtle realms of consciousness. It calms the
nervous system, lubricates and rejuvenates the tissues, promotes healthy
circulation throughout the body, and creates an insulating and protective
barrier around the Selfshielding us from the onslaught of disruptive
energies that we inevitably encounter every day. In the morning, before a
shower or bath, massage about one quarter cup of warm Kapha Massage Oil
or Organic Sesame Oil into the skin. You may also use Trim Balm on specific
areas of the body. For more detailed instructions, and a helpful video
explaining how to practice abhyanga, please explore our resource on
Ayurvedic self-massage. Pay careful attention to the section outlining kaphapacifying abhyanga.
Udvartana. This practice of massaging the body with a powder (like

chickpea flour), stimulates and moves the lymph, balances kapha, further
encourages circulation, liquefies fat, and helps to remove excess oil from the
skin following abhyanga.8 A powder can be used instead of or in conjunction
with traditional oil massage. Try chickpea flour, rice flour, or Calamus powder.
The above practices can be done daily, or just occasionally. Either way, they will support both
weight loss and overall wellness.
By Way of Encouragement
Keep in mind that this program is a general introduction to the Ayurvedic approach to weight
loss. Any specific health concerns should be taken into consideration and discussed with your
health care provider as you implement these recommendations. Regardless of your
circumstances, achieving your ideal weight may require some commitment, discipline, and time.
But dont lose sight of what the journey itself has to offer. Ayurveda is a Sanskrit word that
literally means knowledge of life, and the Ayurvedic tradition is about improving overall
wellness and vitalityreclaiming optimal health by making sustainable changes that support our
entire lives. Each step along the way is a step toward a richer, more vibrant experience of being.
So while Ayurveda can certainly support us in achieving reasonable weight loss goals, it also has
the capacity to dramatically improve the trajectory of our lives moving forward. Relish in that
potential. If you find yourself overly focused on your destination, take a step back and ask
yourself what positive outcomes have emerged already? Stop, breathe, and enjoy the ride. Heres
wishing you an immensely rewarding journey on the path of Ayurveda.
An Ayurvedic Approach to Gaining Weight
Are you tired of hearing the latest pitch on how to lose weight when all you really want to do is
gain a few pounds? The reality is that there is a ton of information out there about how to lose
weight, and far less available on how to gain itespecially in a healthy, balanced way. In
Ayurveda, your optimal weight is determined less by a number on a scale, and more by your
constitution. A lighter constitution will naturally have a lower ideal body weight than someone of
a similar height with a heavier constitution. That being said, when it is appropriate, Ayurveda
offers a number of effective strategies for building and nourishing the body that encourage a
balanced approach to gaining weight.
It doesnt matter how long youve struggled with being underweight or if you are just looking to
reset after an unusual period of stress or depletion. The Ayurvedic approach is simple, holistic,
healthy and effective. More importantly, it looks beyond the symptom of being underweight to
address the deeper imbalances that are driving the condition. Therefore, even if your system has
been depleted for some time, the process will support you in reclaiming a vibrant sense of health
and well-beingphysically, mentally, and emotionally. This approach is not about packing on
the pounds as quickly as possible, and it will not require you to eat vast quantities of unhealthy
foods. Instead, it will teach you how to eat a deeply nourishing diet while balancing agni (the
digestive fire) in order to ensure that your body can actually absorb the nutrition you are eating.
It also serves to address the more subtle influences (like stress and emotional discord) that so
often interfere with our ability to receive nourishment. In fact, you may find the process
enriching your life in ways that no simple building diet ever could.
Softening Self-Criticism, Cultivating Discernment
Being underweight can be a lonely and isolating experience; there is so much cultural focus on
being thin, trim, and lean, that many people simply cant understand why anyone would want to
gain weight. But having a very light constitution can dictate a consistent struggle with
maintaining a healthy bodyweight. In these cases, it is often quite appropriate to focus on
building the physical body. That being said, it is incredibly important to understand your
constitution and to be honest about how it naturally influences your physique. You can take our
Prakriti Quiz to help you determine your constitution and our Vikriti Quiz to identify your
current state of balance. This process can help to illuminate both your natural, healthy
tendencies, as well as any imbalances that may be interfering with optimal health. You can also
peruse our resource, Vata, Pitta, Kapha, and You, which explores the many ways that the doshas
inform our lives in both healthy and imbalanced ways.
Whatever your constitution, we suggest that you begin this journey with a sincere look at your
personal motivations. Is your desire to gain weight due to an underlying dissatisfaction with your
bodys natural expression of optimal health? Or are you truly undernourished and underweight?
Cultivating this level of discernment is important, though certainly not always easy. Making the
distinction can be especially difficult for men, who are generally taught that a masculine
physique should embody a certain strength and bulk. Still, the same dynamics of discontent can
be at play in anyone. If you are aware that you reject or judge your physical nature in some way
(no matter how subtle), cultivating appreciation for your body as it is may prove essential to your
healing process. Softening any self-criticism can also help to support more realistic goals and
expectations as you begin to build and nourish your body.
Ayurveda on Being Underweight
One of the foundational principles of the Ayurvedic tradition is that like increases like and that
opposites balance. Typically, excessive weight loss and the condition of being underweight are
vata disorders. Vata is light, dry, rough, mobile, subtle, and clearall qualities that are
considered to be reducing, or lightening in nature (langhana, in Sanskrit).1 Appropriate treatment
strategies therefore emphasize the building and nourishing qualities that best pacify vata. This
can be accomplished by introducing foods, experiences, and herbs that are heavy, oily, smooth,
stabilizing, gross, and substantive. But if the bodys ability to receive nourishment is
compromised in any way, this strategy alone will be inadequate. Ayurveda therefore
simultaneously focuses on balancing agni so that the deep tissues can properly assimilate the
nourishment that is being introduced. Any hyperactivity in the metabolic pathways is carefully
slowed while the bodys ability to absorb nutrition is recalibrated. The following strategies work
on all of these levels to build the physical body in a balanced way. However, because this is a
general introduction to building the body, any personal health concerns should still be taken into
consideration and discussed with your health care provider.
Quiet the Mind, Calm the Nervous System
We will begin with a number of subtle therapies intended to settle the mind and the nervous
system, and it is no coincidence that our discussion begins with these more subtle realms of
consciousness. As we have seen, being underweight is a vata disorderinvolving vatas light,
dry, rough, mobile, subtle, and clear qualities. An excess of these qualities can leave the mind
and the energetic pathways extremely sensitive to stimulus, even hyper-vigilant. When the
system is constantly on high alert, it becomes very difficult to successfully ground and nourish
the body. On the other hand, when we foster a sense of calm, stability, safety and rejuvenation in
the mind body organism, we can encourage the body to be more receptive to deep nourishment.
Not only do the following practices help to ease stress, quell anxiety, and unwind the nervous
system, they can also help to reframe our relationship with the day-to-day challenges that
inevitably arise. And because they tend to address systemic patterns of depletion, these practices
can be even more essential to our success than any dietary adjustments we might make.
Establish a Daily Routine
Ayurveda recommends a daily routine for everyone, but it is particularly important when we are
trying to balance excess vata and redirect long-standing patterns of depletion. Our physiology is
very much adapted toand supported bysome sense of regularity. Think about the natural
world and how prevalent routines are; most plants and animals are profoundly attuned to the
cycles of day and night, the seasons, and other cyclical patterns that direct the broader
community of life. By contrast, the human experience seems increasingly disconnected from
these natural rhythms. Adopting even a modest sense of routine gives our nervous systems a
number of comforting and reassuring reference points throughout each day. These touchstones
send a resounding message to the deep tissues of the body that all is well, that we can be at ease.
Over time, a context of predictability and safety allows the nervous system to relax, slows the
consumption of biological resources, and improves the bodys ability to receive nourishment.
If the idea of a daily routine is new to you, begin with a commitment to wake up, eat your meals,
and go to bed at consistent times each day. If at all possible, consider maintaining a consistent
work or activity schedule as well. To create a more elaborate routine or to expand on one you
already have, please visit our Daily Routine Department, which explores this concept in depth,
and offers personalized recommendations for different constitutions and imbalances. If being
underweight is one of your primary concerns, then a vata-pacifying daily routine will likely be
the most supportive for you.
Practice Fifteen Minutes of Pranayama Daily
Prana (the vital breath) is the subtle essence of life force that animates each of us. It is carried on
and stimulated by the breath and it permeates every cell and tissue throughout the body. Imbibing
prana helps to restore fluidity and vitality to the subtle energy channels of the body, while
digesting and eliminating stagnation and ama (toxins).2 One of the best ways to bathe our tissues
in fresh prana is to practice pranayama (yogic breathing exercises). In particular, the practice of
Nadi Shodhana is deeply calming to vata, soothing to the nervous system as a whole, and serves
to quiet stress and tension throughout the system. This pranayama can therefore help to preserve
vital resources, redirect them to the deep tissues of the body, and encourage an improved mental
disposition in the face of everyday stressors. Just fifteen minutes each day can be transformative.
Prioritize Proper Rest
Sleep is critically important to our overall health, but it is particularly crucial when we are trying
to build the body. Sleeps heavy, stabilizing nature helps to ground the excess lightness and
activity that tends to cause excess weight loss. In fact, a generous amount of rest is an important
antidote to the reducing, lightening qualities that so often underlie depleting patterns in the body.
Ironically, an excess of these same qualities often disturbs sleep, causing us to get even less sleep
than we requirenot more.
If sleep is a challenge area for you, or if you feel that your sleep cycle could use some support,
you might be interested in our health guide: An Ayurvedic Guide to Balanced Sleep. Otherwise,
prioritize getting adequate restmaybe even a little extra. You may also find it helpful to build
some routine into your sleep cycle. For instance, it can be very helpful to go to bed and get up at
about the same times each day, aiming to sleep for a minimum of eight hours each night.
Manage Stress
Stress depletes the nourishment available to our tissues by reallocating vital resources in order to
ensure our immediate survival.4 Excess stress can therefore be a causative factor in being
underweight. Reducing our exposure stressful situations can certainly help, but addressing our
response to them is a far more effective means of affecting change. Our Ayurvedic Guide to
Stress Management explores the Ayurvedic perspective on stress and offers a number of useful
tools to support you in this process.
Nourish the Tissues through Diet
While subtle therapies can be incredibly supportive of building the body, diet matters, too. In
Ayurveda, when we eat and how we eat are just as important as what we eat. Together, the
following dietary adjustments will encourage proper digestion, absorption, and assimilation of
the foods that you eat.
Eat Three Satisfying Meals Daily
Creating predictability and routine around our meals ensures that the body is fed regularly and
promotes balance on more systemic levels as well. We have seen that our systems are very
supported by routine, but they are also highly provoked by a lack of routine. In modern life, we
often eat with extreme irregularity, eat on the run, or skip meals altogether in order to
accommodate whatever else might be going on in our lives. These habits can be extremely vataprovoking, destabilizing, and often reinforce the patterns of depletion that tend to cause
undernourishment. Embracing a predictable meal schedule safeguards against the consequences
of such irregularity.
As a starting place, commit to eating three solid meals at consistent times each day, and plan
ahead as much as possible to ensure that you can follow through. Even better, set aside twenty to
thirty minutes to stop what you are doing and receive each meal. Try not to multitask or eat while
distracted; it is best to offer your full attention to your meal and to focus on connecting with, and
being nourished by your food. Notice your bodys response to being fed. Envision your digestive
fire transforming your food into perfectly refined nutrition, and visualize your circulatory system
delivering this vital energy to every cell and tissue throughout your body. Finally, when you are
finished eating, take a couple of deep, full breathsallowing yourself to register satisfaction
before moving on to your next activity.
Eat a Vata Pacifying Diet
A vata-pacifying diet emphasizes the qualities that most effectively support building; it consists
of foods that are generally grounding, warm, oily, smooth, stabilizing, and substantive. The
following suggestions will introduce you to the most important elements of this type of diet. For
a deeper understanding, you may enjoy our resource on following a vata pacifying diet as well as
our list of vata pacifying foods, which highlights the foods to favor and avoid in order to support
a return to balance.
Ingest Generous Amounts of High-Quality Oils
Because it is heavy, oily, smooth, stabilizing, and substantive, oil is one of the best remedies for
an excess of the reducing, lightening qualities (and for excess vata in general). But quality oil
also provides the body with an important source of lipids. In fact, depleted fat reserves can be the
result of insufficient oil in the diet.3 In general, high-quality, organic oils are best, and most
varieties of oil will be beneficial. In particular, favor sesame oil, ghee, olive oil, and sunflower
oil while limiting your intake of corn, flax, and soy oils (which are lighter, drier, and can further
provoke vata).
Focus on Foods that Are Nourishing and Building
You will want to orient your diet around healthy, whole foods that are deeply nutritious. Choose
foods that are warm, moist, oily, grounding, nourishing, smooth, and stabilizing, over foods that
are cold, dry, light, or rough. Favor the sweet, sour, and salty tastes over the pungent, bitter, and
astringent tastes. Build your meals around staple foods that naturally taste sweet, such as fruits,
grains, root vegetables, milk, ghee, fresh yogurt, eggs, nuts, seeds, and vata-pacifying meats
(refer to our list of vata pacifying foods for more specifics). Nourishing and rejuvenating dishes
such as Sweet Potato Halva and Urad Dal are fantastic, as are substantive soups and stews. You
can also include grounding, nutritive snacks in between meals. For instance, fill a jar with pitted
medjool dates, pour warm ghee over them and let the ghee solidify. Eat one or two of these ghee
dates in the early morning or any time between meals for a rejuvenative boost of energy. Other
supportive snacks include soaked and peeled almonds, soaked cashews, Date Shakes, and Dream
Date Balls. Experiment with what works for you and keep snacks handy so that you can reach for
quality nourishment rather than a quick fix of empty energy (i.e., sugar or junk food).
Follow Intelligent Cravings
When the body is depleted, cravings for heavy, building foods like meat and cheese are often the
bodys way of asking for exactly what it needs. If you are craving these and other healthy,
building foods or the sweet, sour, and salty tastes, trust your cravings and indulge themin
moderation, of course. If on the other hand, you are craving pungent, bitter, or astringent foods, it
is likely that an imbalance is disturbing your bodys natural intelligence. In general, indulging
cravings for lighter, drier foods will not be particularly supportive of your efforts to build the
body.
Stay Hydrated
Just as with oil, insufficient hydration can dry up and deplete the adipose tissue (fat).3 On the
other hand, drinking plenty of fluidspreferably warm and caffeine-freewill help to maintain
moisture and hydration throughout the system. Staying hydrated allows the metabolic pathways
to function more efficiently and can also improve nutrient absorption. This is true both within the
digestive tract and throughout the system at the cellular level. One of the best times to hydrate is
first thing in the morning. Try starting your day with one to four cups of warm water on an empty
stomach. This practice flushes natural toxins released during the sleep cycle, hydrates the tissues,
awakens the digestive capacity, and supports healthy elimination. It is a wonderful way to start
the day, even after you regain your optimal body weight. Throughout the rest of your day, be
mindful of drinking plenty of warm water, herbal teas, and other hydrating fluidsprimarily
between meals, if possible.
Begin to Pay Attention to Proper Food Combining
According to Ayurveda, some foods digest well together while others do not. Combining foods
with radically different energies can overwhelm the digestive fire and can cause indigestion,
fermentation, gas, bloating, and the creation of toxins. On the other hand, careful food combining
can dramatically improve the quality of digestion, support the body in receiving a deeper level of
nourishment, and positively impact our overall health. In any case, it is usually best to embrace
this idea slowly and to make changes graduallyat a pace that feels completely manageable to
you. Often, the best starting place is simply to notice improper food combinations that show up
regularly in your diet and to begin to take note of how they affect you. If you would like more
information (or support refining your current practices), please visit our resource on Ayurvedic
food combining.
Prioritize Proper Exercise
Exercise naturally tends to increase the mobile, light qualities of vata. Done improperly, exercise
can be very physically depleting and can contribute to an inappropriate loss of fat. However, the
right kind of exercise can help to release accumulated tension, improve circulation, kindle agni,
support proper digestion and elimination, promote relaxation in the body, and encourage sound
sleep1all of which support physical nourishment. Ayurveda offers the unique perspective that,
for each of us, the appropriate type, duration, and intensity of exercise depends largely on who
we are as individuals. To build the body, follow a vata-pacifying exercise routine that includes
gently paced and grounding activities like tai chi, walking, mellow hiking, or gentle cycling. You
can also practice vata-pacifying yoga or a handful of slow and purposeful sun salutations.
The frequency of your activities is also important. When balancing excess vata, it is generally a
good idea to have a recovery day in between days of exercise, meaning that three or four days of
exercise per week is usually sufficient. If you are an avid athlete, try cutting back for a while and
notice how your body responds. If you do not exercise much right now, three days per week is
likely an appropriate starting place, and remember that something as simple as a twenty-minute
walk can do wonders for the entire systembody, mind, and spirit.
Ayurvedic Herbs that Support Deep Nourishment
There are a number of herbs in the Ayurvedic tradition that support proper digestion, absorption,
and assimilation of nutrients. These herbs often have an affinity for specific tissues and systems
in the body such that each of them supports the process of building and nourishing the body in its
own way.
Building Rejuvenatives
Ashwagandha is an impressive rasayana (rejuvenative). It offers deep nourishment to the tissues,

supports the proper functioning of the adrenals, bolsters the immune system, and helps to build
ojas. It is also a highly regarded adaptogen that helps the body to resist stresspreserving vital
energy during the day and encouraging sound sleep at night. Ashwagandha tablets, Liquid
Extract, and powder allow you to choose the form that is most appropriate for you.
Shatavari is a nourishing tonic for both men and women. Its unctuous, grounding, and cooling,
qualities make it a powerful rasayana (rejuvenative). It helps to strengthen and nourish the
tissues while supporting both physical and mental digestion. Shatavari is also very sattvic (pure
and harmonious) in nature, so it supports a calm mind and helps to promote love and devotion in
our lives. Shatavari tablets, Liquid Extract, and powder allow you to choose the form that is most
appropriate for you.
Chyavanprash is a traditional Ayurvedic herbal jam made in a base of amalaki fruit. This
balancing formula is deeply rejuvenating, but it also kindles agni, helps to buffer the body
against stress, and bolsters the immune system. A daily dose of this nutritive jam can support
energy, vitality, and overall well-being. Take one to two teaspoons daily, or use as directed by
your health practitioner.
Triphala is revered for its unique ability to gently cleanse and detoxify the digestive tract, while
replenishing, nourishing, and rejuvenating the tissues. It encourages balanced agni throughout
the system, helps to eliminate ama, and supports ojas. About half an hour before bed, take two
Triphala tablets with a glass of warm water. If you prefer, steep one half to one teaspoon Triphala
powder in a cup of freshly boiled water for ten minutes; cool and drink. Or try thirty drops of
Triphala Liquid Extract in warm water before bed.
Balancing Excess Vata
If your struggle with being underweight is primarily due to excess vata, consider taking Healthy
Vata tablets to balance vata systemically and Vata Digest tablets to more specifically support vata
in the digestive tract. If you prefer a powder, Hingvastak is the powdered form of the Vata Digest
formula; it can be taken alone or sprinkled on your food like pepper. If you are not sure which
doshas are primarily behind your struggle with maintaining or gaining weight, our Prakriti Quiz
can give you a better sense for the predominant doshas in your constitution, our Vikriti Quiz can
highlight any current imbalances, and our resource, Vata, Pitta, Kapha, and You, can help to
illustrate how the doshas influence our experiences in both healthy and detrimental ways.
Haritaki tablets can be taken instead of triphala for anyone with excess vata in the digestive tract.
Haritaki is one of the three herbs in triphala; it is very lubricating, moisturizing and particularly
balancing to vata. It is a potent rejuvenative that nourishes the tissues, gently removes natural
toxins, supports the colon, and builds ojas. Take one or two tablets, once or twice daily, or as
directed by your health practitioner. If you prefer, haritaki is also available as a powder.
Balancing Excess Pitta
Excess pitta can cause the digestive fire to be exceedingly hot, hindering the absorption of
nutrients and inhibiting the process of building the body. If your struggle with being underweight
is primarily due to excess pitta, consider taking Healthy Pitta tablets to balance pitta systemically
and Pitta Digest tablets to more specifically support pitta in the digestive tract. If you prefer a
powder, Avipattikar powder is a formula with very similar indications and benefits as Pitta
Digest. If you are not sure which doshas are primarily behind your struggle with maintaining or
gaining weight, our Prakriti Quiz can give you a better sense for the predominant doshas in your
constitution, our Vikriti Quiz can highlight any current imbalances, and our resource, Vata, Pitta,
Kapha, and You, can help to illustrate how the doshas influence our experiences in both healthy
and detrimental ways.
Amalaki tablets can be taken instead of triphala for anyone with excess heat in the digestive
tract. Amalaki is another one of the three herbs in triphala and it is particularly balancing for
pitta. Amalaki provides a highly concentrated source of antioxidants and is a potent rejuvenative
that nourishes the tissues, gently removes natural toxins, and supports ojas. Take one or two
tablets, once or twice daily, or as directed by your health practitioner. If you prefer, amalaki is
also available as a powder or a Liquid Extract.
Complementary Herbs
If there are specific areas of your lifelike stress, sleep, or frequent travelthat are especially
depleting for you, you might consider one of these:
Stress Ease tablets support the resiliency and tone of the neuromuscular
system, helping the body to better cope with stress and providing a sustained
source of natural energy. This herbal formula is naturally rejuvenating and
therefore may also benefit anyone prone to fatigue, weakness, or a sense of
overwhelm. Take one to two tablets once or twice daily, or as directed by your
I Sleep Soundly tablets contain natural muscle relaxants to help release

accumulated tension from the neuromuscular system and encourage sound
sleep. This formula contains rejuvenative herbs (like ashwagandha) that

serve to restore vitality throughout the body and mind. It also has a subtle,
soothing effect on the mind as a whole, which helps to ease mental
restlessness. Remember, sounds sleep will support the building process. Take
one to two tablets about a half hour before going to bed, or as directed by
I Travel Well Liquid Extract was formulated to support the body through
periods of travel, when our schedules are generally hectic and irregular, our
sleep may be disrupted, healthy meal choices are often few and far between,
and our bodies are trying to cope with rapid time zone changes. Travel can be
very physically depleting, so if you do it often, it could be a factor in your
struggle to maintain a healthy body weight. This liquid extract bolsters the
bodys natural adaptive mechanisms to support the digestive, immune,
respiratory, and nervous systems while eliminating natural toxins and
supporting the body in reestablishing healthy sleep patterns. Take thirty
drops in water or juice one to three times daily, or as directed by your health
practitioner.
Optional Additions
The following additions may offer powerful support, but taking on too much too fast will surely
backfire. These additions are meant to give you room to grow, and to provide a few additional
tools for those of you who may already have some of the above recommendations in place. For
best results, add more only as your initial commitments become relatively effortless to maintain,
and even then, prioritize the additions that truly inspire youintroducing them one at a time.
Ayurvedic Self-Massage With Oil
It is no coincidence that the Sanskrit word for oil, sneha, also means love. Applying oil to the
body is a profoundly rejuvenating practice of loving self-care that benefits both the physical
body and the more subtle realms of consciousness.
Abhyanga (the ancient practice of full-bodied oil massage) calms the nervous system, lubricates
and rejuvenates the tissues, and promotes healthy circulation throughout the body. In addition,
the oil itself forms a protective sheath around the bodyshielding us from the onslaught of
disruptive energies that we inevitably encounter every day. This practice can be life-changing
when we are feeling especially stressed, busy, scattered, overextended, or under-nourished. In the
morning, before a shower or bath, massage about one quarter to one half cup of warm, organic
oil into the skin. For further instructions on this rejuvenating technique, and for support choosing
an appropriate oil, please see our resource on Ayurvedic self-massage. Pay careful attention to
the section outlining vata-pacifying abhyanga, as it will be the most supportive of building the
body.
Massaging your feet and scalp with warm oil before bed can serve as a simpler alternative, or a
regular supplement to the full-bodied practice of abhyanga. Before bed, simply apply some warm
Sleep Easy Oil to your feet, and, if you like, to your scalp as well. This practice grounds the
energy, soothes the nervous system, reduces stress, quiets the mind, and promotes sound sleep.
Remember that sleep is one of the bodys most essential means of building and rejuvenation. Be
sure to wear some old socks to bed to protect your sheets. (If you are oiling your scalp, cover
your pillow with an old towel.)
Meditation
Meditation can be a potent addition to anyones daily routine. It is especially supportive of

building the body if stress, anxiety, and other mental and emotional influences are involved in
your struggle with maintaining a healthy body weight. Because meditation helps us to re-pattern
the mind, it tends to support us on a very fundamental leveloften reaching well beyond the
symptoms we are trying to address. If you do not have an existing practice, Dr. Lads Empty
Bowl Meditation is a simple yet powerful technique, suitable for anyone.
Consider a Cleanse
A dietary cleanse can help to reset to the digestive system in much the same way that restarting a
computer eradicates glitches and idiosyncrasies that interfere with routine functioning. The basic
premise of a cleanse is that our bodies are inherently intelligent. When we provide a break from
the barrage of potentially harmful inputs, they immediately allocate the extra energy to cleaning
houserepairing and rejuvenating the system for optimal performance. That said, cleanses tend
to be mildly to intensely depleting. Therefore, for those of us who are underweight, it is
important to favor a more substantive cleanse over an all-out fast or juice cleanse. We also highly
recommend that you seek the support of a qualified Ayurvedic practitioner to minimize the
potential depletion of a cleansing program. If you are intrigued, please visit our Cleansing
Department to access instructions for several different types of cleansesfrom simple half or
full-day digestive resets to longer monodiets of kitchari.
Consider a Period of Rejuvenation
Ayurveda has a rich tradition of rasayana, otherwise known as a period of rejuvenation. In

essence, the idea is to nourish yourself deeplyon all levelsfor a designated period of time.
This rejuvenation process allows the body to repair, regenerates, and revitalize all of the organs,
tissues, and systems and benefits the whole of who we arebody, mind, and spirit. Ayurvedic
rejuvenation therapies can include dietary changes, specific lifestyle choices, the use of
rejuvenative herbs, or a combination of all three. Rasayana is about building and nourishing the
entire organism, so it is very much in line with the desire to build the physical body, and people
generally find the process soothing, sweet, grounding, and enjoyable. If you would like to learn
more about the practice of rasayana, please see our Rejuvenation Department, which covers
specific therapies for different constitutions and imbalances.
Embrace Your Unique Path
Ayurveda is a Sanskrit word that literally means knowledge of life, and the entire tradition is
about improving overall wellness and vitalityreclaiming optimal health by making sustainable
changes that support every aspect of our lives. As such, each step along the way is a step toward
a richer, more vibrant experience of being. So while Ayurveda can certainly support us in
achieving an optimal body weight, it also has the capacity to dramatically improve the trajectory
of our lives moving forward. And remember, an Ayurvedic lifestyle serves us best when it is
undertaken graduallyat a sustainable paceover time. With this in mind, take a deep breath
and move into your process with the intention to make slow, manageable changes that you can
realistically maintain. Be gentle with yourself. Honor your unique strengths and challenge areas.
Enlist support where you need it. And most importantly, move at your own pace. If you find
yourself overly focused on your destination, take a step back and ask yourself what positive
outcomes have emerged already? Stop, breathe, and enjoy the ride. Heres wishing you an
immensely rewarding journey on the path of Ayurveda.
An Ayurvedic Guide to Stress Management
Is stress playing a bigger role in your life than you would like it to? For most of us, the answer to
that question is a resounding, YES! Stress is a fairly universal element of the modern human
experience, and while some stress is appropriate even productive we now know that too
much stress can be quite harmful and can compromise our health physically, mentally, and
emotionally. Ayurveda offers a beautiful perspective on stress management, but in order to better
understand it, we will first explore the potential consequences of excess stress and establish a
contextual understanding of the human stress response.
The Consequences of Excess Stress
When we are suffering excess stress, many systems in the body can be negatively affected: the
digestive system and metabolic function (including imbalances in body weight), the
cardiovascular system, the musculoskeletal system, the nervous system, the reproductive system,
and the immune system.1, 2 Excess stress can also impact our mental and emotional states, our
relationships, as well as the health of our bones (and related tissues such as the teeth, hair, and
nails).1, 2 Stress tends to wear us down on a systemic level, so even though it is a contributing
factor in a countless variety of ailments, its influence is easily overlooked. The bottom line is
that, if you know that youre stressed (even occasionally), there is a good chance that making
some supportive adjustments could benefit you immensely.
The Mechanics of Stress
The human stress response is an evolutionary adaptation that has helped humans cope with
moments of crisis through the ages. It occurs in response to danger in any form whether a
natural disaster, war, devastating emotional loss, or an encounter with a powerful predator. In the
face of a perceived threat, the sympathetic nervous system floods the body with stress hormones
(cortisol being the primary player), and initiates a complex cascade of events known as the
fight-or-flight response.1, 3 Hormones can travel anywhere in the body, so the effects of cortisol
are felt virtually everywhere in the body.3
Cortisol reallocates the bodys resources; it makes more energy available to the brain and large
muscle groups in order to accelerate speed and response times, but it simultaneously decreases
urine production, inhibits inflammation, slows the digestive capacity, and stifles the immune
response.1, 3 These physiological changes are meant to support us in navigating (and hopefully
surviving) the crisis at hand. Truth be told, the system serves us beautifully, as long as the crisis
is followed by a period of rest, recovery, and recuperation, which has generally been the case
throughout evolutionary history.
Evolutionary Biology Meets Modern Life
But the circumstances of our lives have changed rapidly in a very short period of time (speaking
in evolutionary terms). Our stressors have transformed and multiplied; they are everywhere,
every day: a hectic morning, power struggles with willful children, traffic on the way to work,
encounters with road rage, an irate boss, time-sensitive deadlines, long hours, bills piling up,
challenging interpersonal dynamics, and countless others. Its important to note that stress
hormones cannot be turned off; long after a stressful event is over, the stress hormones released
still linger in our systems.2 Chronic stress therefore tends to keep our tissues bathed in stress
hormones almost continuously, which makes us hyper-vigilant and ever more likely to trigger the
fight or flight response again even when faced with rather minor stressors.4 This can quickly
become a viciously self-reinforcing cycle. At the same time, many of us are both more
networked (think social media) and lonelier than weve ever been before. So all of this is
happening as our core sense of community is changing, which has the potential to further
sensitize the sympathetic nervous system.
Chronic stress puts our bodies in a very difficult situation. On the one hand, our physiology is at
the mercy of an endless barrage of stressors, with very little chance to recover, reset, and regain
balance in between. This puts our systems on high alert and actually makes us more susceptible
to stress. On the other hand, our support systems are often very weak. To make matters worse,
most of us view stress itself as a problem, which can intensify its harmful effects on our
physiology (more on that later). For now, lets try to understand the broader implications of our
modern relationship with stress, according to Ayurveda.
Ayurveda on Stress
Ayurveda shines in its capacity to distill a host of complex maladies into an elegantly simple
collection of qualitative patterns, which help to illuminate a clear path toward healing for each
individual. The Ayurvedic approach to managing stress is a beautiful example of this.
One of Ayurvedas foundational principles is that like increases like and that opposites balance.
Ayurveda relies on 20 qualities (gunas) organized into 10 pairs of opposites to describe
various phenomena throughout the natural world. Identifying the qualities involved in a
particular imbalance or disease helps to direct an appropriate treatment of opposites. When we
distill the stress response down into its most essential characteristics, and begin to understand the
qualities it activates in the body, we gain an intuitive grasp of how to use opposing forces to
invite a return to balance.
According to the ancient texts of Ayurveda, one group of 10 gunas is deemed to be building,
nourishing, and anabolic in nature, while the other is reducing, lightening, and catabolic in
nature.5 Here are the 10 pairs of opposites, divided into these two camps:
Reducing, Lightening,
Catabolic Gunas
Building, Nourishing,
Anabolic Gunas
Light
Heavy
Sharp
Slow
Hot
Cool
Dry
Oily
Rough
Smooth
Liquid
Dense
Hard
Soft
Mobile
Stable
Subtle
Gross
Clear
Cloudy
It is important to understand that none of these qualities is inherently good or bad. Each of them
supports the maintenance of equilibrium in its own way. Similarly, too much or too little of any
one of them can be problematic.
The fight or flight response directs huge quantities of energy to the brain and the large muscle
groups while shutting down non-essential activities (like digestion and the immune response)
rapidly consuming the bodys resources while inhibiting their ability to be replenished.
Therefore, the stress response falls firmly into the reducing, lightening, catabolic category. It is
intensely activating, energizing, strengthening, motivating, mobilizing, and accelerating. As a
result, it activates the light, sharp, hot, dry, rough, mobile, subtle, and clear qualities in the body.
In the short term, this can be very adaptive and beneficial, but if this depleting pattern goes on
unchecked for any length of time, it will inevitably wear us down.
So how do we stop the cycle? Obviously, if there are ways we can reduce the number of stressors
we encounter each day, doing so is an essential starting place. But, there will always be stressors
that we cant control, and encouraging our nervous systems to respond to these situations in a
healthier way is the key to reclaiming our health.
A Return to Balance
If like increases like, opposites balance, and the stress response is unequivocally reducing,
lightening, and catabolic in nature, then the antidote to excess stress is to offer our systems an
abundance of the entire group of building, nourishing qualities through our diets, our lifestyle,
our practices, our relationships basically, anywhere that we can get them. This means
welcoming influences that are heavy, grounding, slow, unctuous, nourishing, soft, and
stabilizing, while doing our best to minimize the influence of their opposites. At its core, the
Ayurvedic approach to balancing excess stress is really that simple.
The rest of this article focuses on how exactly to invite these qualities into our lives in a
supportive way. But it also explores how to release accumulated stress and tension from the mind
and tissues in order to help promote a more easeful relationship with life.
Five Steps to Renewal

1. Slow Down
One of the most important first steps in balancing stress is to slow down. However, when were
accustomed to living a fast-paced, busy life, slowing down can feel utterly impossible. It is not. It
is, for whatever reason, very challenging and often frightening. For those of us who can muster
the courage to begin to invite a slower, more balanced way of being into our daily routine one
gentle step at a time the rewards are often felt quite immediately.4 Then, with time, the positive
changes reinforce our intentions and can encourage us to slow down a bit more, and then a bit
more, and later even more. But how to begin? That is truly the crux of the entire endeavor. One
of the best ways to slow the pace of our lives is through devoted and purposeful self-care: taking
time every single day to be still, quiet and immersed in self-nourishment. Thankfully, this is the
next step in returning to balance.
2. Indulge in Quality Self-Care
Purposeful and committed self-care can be a beautiful part of the healing process, and a
meaningful opportunity to practice self-love. Each day, regardless of what else might be going on
in our lives, a devoted practice of self-care reaffirms a deep commitment to Self, to wellness, and
to vibrant health. Choosing to prioritize things like adequate rest and other nourishing practices
can help us stay centered as we navigate the turbulence of the world around us.
In truth, there are countless ways to nurture and care for ourselves. Those that impart a sense of
grounding, relaxation, warmth, unctuousness, and stability will be best for balancing excess
stress, but it is important that you follow your intuition; you know you best. Below, we have
outlined a number of different possibilities. The list is by no means all-inclusive, but it is meant
to provide a number of choices to spark the interest of diverse individuals. Trust what most
appeals to you. And remember, it is usually best to choose just one or two new practices to start
with. You can always add more as and when you feel inspired to do so.
A Bath
A bath relaxes the nervous system, releases tension, and helps to quiet the mind. If you like, you
can add cup ginger powder and cup baking soda to the water for increased relaxation and
healing.6 This combination encourages circulation, sweating and detoxification, but it is also
quite soothing, making it very supportive when stress is elevated. If your pitta is high, be mindful
that the ginger and baking soda can increase internal heat and you may not want to stay in the
bath as long. An Epsom salt bath can also be very relaxing and cleansing. Use hot water for
kapha and vata, warm water for pitta.
Oil Pulling
Swishing and gargling with warm, untoasted sesame oil helps to remove tension from the jaw,
improves the sense of taste, and removes natural toxins from the mouth, teeth, and gums. Begin
by sipping a tablespoon or two of Organic Sesame Oil. Swish the oil from side to side, front to
back, and through the teeth for up to 20 minutes. Spit out the oil and rinse with warm water. For
more detailed instructions on oil pulling, click here.
subtle realms of consciousness. In addition, the oil itself forms a protective sheath around the
body that can help to buffer the nervous system against stress. Each morning, before a shower or
bath, massage about to cup warm organic oil into the skin. For further instructions on this
rejuvenating technique, and for support choosing the best oil for your constitution and current
state of balance, click here.
Nasya
Nasya is the practice of applying medicated oil to the nasal passages. It soothes these delicate
tissues, promotes unobstructed breathing, relieves accumulated stress, and supports mental
clarity. Nasya should not be performed by pregnant or menstruating women. Each morning,
apply 3-5 drops of Nasya Oil into each nostril. If you are new to the practice of nasya, please see
our helpful instructional video.
Massage Your Feet Before Bed
Before bed, apply some warm Sleep Easy Oil to your feet. This practice grounds the energy,
soothes the nervous system, reduces stress, quiets the mind, and promotes sound sleep.
Remember that sleep is one of the bodys most essential avenues of rejuvenation. Be sure to wear
some old socks to bed to protect your sheets.
Sit in Nature
Often, simply exposing our nervous systems to the natural world to its sights, sounds, smells,
textures, and rhythms is enough to activate the rest and digest capacity within the
parasympathetic nervous system, which governs periods of relaxation. Consider a gentle walk,
sitting by a stream, taking in a gorgeous view, or simply surrendering your body to the surface of
earth for a while (weather permitting). If the idea of taking time to connect with nature speaks to
you, this practice is probably worth pursuing.
Read an Uplifting or Inspiring Book
A good, inspirational read can go a long way toward signaling the entire system to relax and
rejuvenate a bit.
Lie on the Couch for a While
As a culture, we tend to expect productivity, and many of us experience tremendous guilt around
being unproductive. But when were exhausted, stressed out, and tending toward hypervigilance, there is nothing more soothing than simply taking a good long break maybe even a
rejuvenating afternoon nap.
Foster Supportive, Loving Relationships
Our systems often also find great refuge in a good laugh, a loving connection, a reassuring hug, a
sympathetic ear, and other encouraging relational signs that we are, indeed, supported.7 If you
have terrific friends, close family members, or beloved pets who can nurture you in this way,
consider carving out some time for a meaningful connection with your tribe.
Get Balanced and Adequate Rest
Sleep is an important antidote to excess stress. It has considerable restorative functions and plays
a critical role in the repair and rejuvenation of tissues (both in the brain and throughout the
body), but it also allows for the more efficient removal of metabolic wastes and natural toxins.8, 9
If sleep is an area that you struggle with whether you get too much sleep or too little you may
find our Guide to Balanced Sleep especially supportive. Otherwise, try to go to bed and get up at
about the same times each day, and aim to sleep for at least eight hours each night. When were
recovering from excess stress, our bodies often need significantly more rest. In other words, at
least for a while, it might be completely appropriate to indulge in more than eight hours of sleep
each night.
3. Commit to a Daily Routine
Ayurveda recommends a daily routine for everyone, but it is particularly essential when we are
trying to balance excess stress. Our physiology is very much adapted to and supported by
some sense of regularity. Actually, it is amazing how impactful a few adjustments to our routines
can be. Think about the natural world and how prevalent routines are; most plants and animals
are profoundly attuned to the cycles of day and night, the seasons, and other patterns that direct
the broader community of life. By contrast, the human experience seems increasingly
disconnected from these natural rhythms. Adopting even a modest sense of routine gives our
nervous systems a number of comforting and reassuring reference points throughout each day.
These touchstones send a resounding message to the deep tissues of the body that all is well, that
we can be at ease. Over time, a context of predictability and safety allows the nervous system to
relax, and a profound rejuvenation process can begin.
There are some very simple first steps to establishing a daily routine things like waking, eating
meals, and going to bed at about the same times each day, and if possible, maintaining a
consistent work or activity schedule. These steps alone can have a profound effect on the nervous
system. Including self-care or mindfulness practices in your daily routine will provide an even
deeper level of support. If you find yourself drawn to the idea of an Ayurvedic daily routine,
please consider visiting our daily routine department, which explores this concept in depth, and
offers personalized recommendations for different constitutions and imbalances.
A Word About Exercise
When engaged appropriately, exercise can be a panacea for improved health. While exercise
itself may not be terribly building or nourishing, it supports the bodys natural mechanisms of
rejuvenation things like sound sleep, the ability to relax, and a balance between the
sympathetic and parasympathetic nervous systems. Proper exercise helps to release accumulated
tension, move stagnant mental and emotional energy, and improve circulation. It also kindles
agni (the metabolic fire, which is essential to optimal health), improves digestion, bolsters the
bodys detoxification mechanisms, and encourages proper elimination, relaxation, and sound
sleep all of which help to counter the effects of excess stress.10
Ayurveda offers the unique perspective that the type, duration, and intensity of exercise that is
most balancing for each of us depends largely on our constitution, and current state of balance. If
you do not know yours, our simple quizzes (links above) are designed to help you identify both.
After you know which of your dosha(s) need the most attention, our daily routine department can
guide you in establishing an appropriate exercise regimen. It is worth mentioning that for most
people with chronic stress, a vata pacifying exercise routine that is gently paced and grounding is
often most appropriate at first. If you are not currently exercising regularly, keep in mind that a
supportive exercise program does not have to be complex or time-intensive. A daily 20-minute
walk can do wonders for the entire system body, mind, and spirit.
4. Quiet the Mind Body Organism
Chronic stress tends to ramp up the sympathetic nervous system so that our bodies react to even
benign situations as if they were profoundly threatening.4 Ayurveda recommends a number of
subtle therapies like pranayama, yoga, and meditation as an effective means of breaking this
cycle, resetting the nervous system, and cultivating a healthier physiological response to stress. A
number of Ayurvedic herbs also foster health in the mind and the nervous system and can be
incredibly supportive. While we cannot live a life completely free of potentially stressful
situations, we can certainly change our capacity to cope with them. This step is about calming
the nervous system while celebrating and activating the human capacity to re-pattern the mind
and re-organize the physiology. The following therapeutic strategies do both each in their own
unique way. They help us to digest and release accumulated tension and stagnant mental,
emotional, and physical ama (toxins), but simultaneously encourage fluidity and ease throughout
our bodies both physically and energetically. Follow your inspiration in terms of where to start.
Pranayama
Prana, the vital breath, is the subtle essence of the life force that animates each of us. It infuses
every cell and tissue throughout our bodies and is carried on and stimulated by the breath.11
Imbibing prana helps to restore fluidity and vitality to the subtle energy channels of the body
while digesting and eliminating stagnation and ama (toxins).11, 12 One of the best ways to bathe
our tissues in fresh prana is to practice pranayama yogic breathing exercises. The practice of
Nadi Shodhana is especially effective at clearing accumulated tension, relieving stress, and
supporting an improved mental disposition in the face of everyday stressors.
Yoga
Yoga moves prana in the body, helps to dissipate tension, clears stagnation, and encourages
fluidity throughout the tissues and in the mental and emotional spheres. Ayurveda offers a
nuanced approach to yoga that specifically helps to balance whichever doshas need the most
attention in your system. You can take our quiz to determine your current state of balance at any
time, and our yoga department explains how to practice vata pacifying, pitta pacifying, and
kapha pacifying yoga. That said, wherever there is a history of excess stress, vata and pitta
pacifying yoga routines are often the most appropriate.
Meditation
Imagine if we could consistently witness the stressors in our lives with detachment and clarity,
focusing on purposefully responding to them rather than blindly reacting to them. Meditation
helps us to develop this capacity through the cultivation of passive awareness, and can inform a
far healthier response to stressful situations. Over time, a daily meditation practice can truly repattern the brain, helping to re-wire our response to challenging circumstances. If you do not
have an established practice, Empty Bowl Meditation is a wonderful place to start.
Befriend Your Bodys Intelligence
Studies have shown that how we feel about the stress in our lives affects its impact on our
physiology.7 If we view stress as a harmful influence, it generally is. If, however, we view stress
as an adaptive response to a difficult situation, its negative impacts are dramatically reduced.7
The stress response is an age-old mechanism for ensuring that were up to the task at hand.7 If we
can simply acknowledge the intelligence behind it, and learn to relate to the hormonal cascade
with a sense of gratitude and awe, we can actually minimize the harmful impacts of stress before
they begin.7 Thats not to say that we shouldnt also be working to reduce our exposure to stress
in more general terms, but there is something to be said for befriending the utter intelligence and
wonder of our instinct for self-preservation.
Herbal Support for Stress Management
Ayurveda also reveres a number of herbs for their ability to foster clarity and health in the mindbody organism. These herbs specifically bolster the mind and the nervous system, and can help
to encourage a sense of ease in the face of our daily challenges.
Ashwagandha has long been celebrated for its ability to support the body in coping with stress
while calming the mind. As a highly regarded adaptogen, Ashwagandha encourages quality
energy throughout the day and sound sleep at night. Ashwagandha tablets and Liquid Extract are
also available.
Brahmi (Gotu Kola) is incredibly sattvic in nature and is renowned for its ability to balance the
nervous system and the mind. It is a cooling, relaxing tonic for pitta and it helps to calm vata in
the mind. Brahmi/Gotu Kola Liquid Extract is also available.
Mental Clarity tablets offer deep support to both the brain and the nervous system. This formula
helps to calm the nerves while encouraging concentration, intelligence, mental health, and
emotional stability.
Stress Ease tablets offer strength, resiliency, and tone to the neuromuscular system, helping the
body to better cope with stress. This blend of potent herbs introduces rejuvenative qualities that
buffer the body against weakness, fatigue, and overwhelm helping us to face physical, mental
and emotional challenges alike while supporting the maintenance of a consistent energy level.
5. Eat a Supportive Diet
Committing to eating a balanced diet does not have to be an overwhelming or taxing endeavor.
In fact, when were dealing with chronic stress, our lives are often rather complicated, and our
systems generally respond better to solutions that are comparatively simple. The diet needs to be
a wholesome source of nourishment and grounding. While you can certainly study the nuances of
eating a vata pacifying, pitta pacifying, or kapha pacifying diet, it is probably best to focus on
emphasizing healthy, whole foods, and minimizing processed foods, stimulants, and refined
sugars (which we often reach for when time is short and our bodies are craving nourishment). If
you dont have a lot of time to cook your own meals, soups, stews, root vegetables, and other
simple, grounding foods are usually good choices. Or, choose prepared foods that are aligned
with the healthy, whole food model. Asian restaurants and the prepared foods section of many
health food stores often have a good range of options.
Trust Your Own Process
We recognize that there is a lot to work with in the preceding paragraphs. As you prepare to
ground, nourish, and rejuvenate, please keep in mind that Ayurveda is a very holistic and
individualized system of medicine. Listening to yourself as you engage this process is as
important as each of the steps above. A slow, simple, gradual approach to change is far more
likely to be supportive than an overly effortful attempt at perfection. Remember, the stress
response floods our bodies with activating, energizing qualities that are light, sharp, hot, dry,
mobile, and subtle by nature. Balance is therefore supported by quieter, more nurturing qualities
that are naturally heavy (or grounding), slow, cool, oily, and stabilizing. Your process of
embracing change should also feel nourishing and stabilizing delicious, even. Go slowly. Be
intentional. And more than anything else, listen to your deepest inner knowing, honoring where
you are at each moment along the way. We hope that we can continue to support you on your
journey toward a life of balance and vibrant health.
Soothe Your Skin Guide
The Ayurvedic Approach to Inflamed or Irritated Skin
Pictured: Alicia Diaz, Banyan Ambassador
Is your skin prone to inflammation and irritation? Perhaps you have always had extremely
sensitive skin the type that sunburns in a matter of minutes, or that breaks out in hives after a
seemingly minor contact with something foreign. Maybe you suffer from burning or itching
sensations, acne, eczema, dermatitis, psoriasis, or any number of other inflammatory skin
conditions. Well, while you wont find any secret remedies here, you will find Ayurvedas rich
and insightful perspective on skin imbalances and their origins. Youll also find a number of
practical Ayurvedic tools designed to pacify your skin conditions while invoking its inner
radiance.
Learning to Think From the Inside Out
Ayurveda offers the perspective that while all skin conditions can seem superficial in nature, the
skin is actually a reflection of hidden realities within each of our bodies. Skin conditions are
rarely caused by an issue on the surface of the skin; they are far more likely to be the result of a
deeper imbalance making it somewhat ineffective to treat the symptom alone. Instead, we must
also delve deeper, beneath the surface of the skin. This is why Ayurvedic skin care aims to
identify and treat the underlying cause of skin imbalances an approach that can take a little
time, but that tends to offer real and sustained results. The best part is, the improvements youll
notice on the surface of your skin are usually the result of a more significant transformation
one that will improve your life in ways that you never imagined skin care could.
The Deeper Ecology of the Skin
Pittas Influence on the Skin
According to Ayurveda, pitta is responsible for the color, texture, and temperature of our skin, as
well as its luster and glow; it governs the function of sweating, processes everything that we
apply externally to the skin (lotions, soaps, medications, oils, etc.), and digests anything that
contacts the skin more passively (like dust, chemicals, irritants, and allergens).1 Its also
important to highlight the fact that inflammation no matter where it is in the body is almost
always a sign of aggravated pitta. The skin is one of the primary places where pitta resides in the
body which not only makes it especially vulnerable to pitta imbalance, but an active outlet for
it. So, balancing pitta systemically can go a long way toward supporting healthy skin. It will
allow critical physiological functions in the skin to continue unimpeded while helping to prevent
skin irritations from cropping up in the first place.
Pitta Elsewhere in the Body
Pitta also has a strong presence in the blood, the liver, and the digestive tract all of which have
a direct impact on the skin. Excess pitta in any one of these areas can have an amplified effect on
the skin.1 Perhaps you have a voracious appetite, excess thirst, low blood sugar, hyperacidity,
loose stools, or sensitivity to spicy or fried foods. Do you tend to have burning, red, or bloodshot
eyes? Are the whites of your eyes a bit yellow? Do you experience pain and tenderness in your
breasts, nipples, or testicles? Have you suffered from heavy or painful menstrual cycles, herpes
outbreaks, or shingles? These are all signs that pitta is provoked internally, which inevitably
affects the skin. Why? Because whenever excess heat, excess oiliness, improperly digested
foods, cellular waste, excess vata, pitta, or kapha, and any other toxins accumulate in the body,
the skin serves as an organ of elimination a vehicle for flushing these disruptive forces out of
the body. As this occurs, any number of skin conditions can arise: acne, rashes, hives, eczema,
burning or itching sensations, dermatitis, psoriasis, canker sores, skin ulcers, hematomas,
hemorrhoids, and sometimes, even more severe issues like bleeding disorders, jaundice, or skin
cancer.
Pitta Season: An Exacerbating Factor
Ayurveda teaches us that like increases like. Summer is a decidedly pitta season, meaning that
the qualities in nature during the summertime mirror the qualities of pitta. There is more light,
heat, intensity, and sharpness in the environment during the summer months, which increases the
likelihood of pitta provocation at this time of year. It is worth mentioning that, during the heat of
summer, the agni (digestive fire) actually diffuses away from the digestive tract and disperses
into the blood keeping the core of the body a bit cooler. This means that there is more heat,
intensity, and sharpness in the bloodstream during the summer season as well. These
compounding factors make the blood and the skin an outright hot zone for pitta imbalances
during the summertime.
Perhaps youve noticed that, on some level, you dread the arrival of summer because you are so
much more likely to experience flare-ups in your skin. Or perhaps youre quite clear that your
particular skin issues are most prevalent at a different time of year, or even year around. These
are important pieces of information that may prove very helpful as you begin to identify the
underlying cause of your specific imbalances.
The Influence of the Emotional Experience
We also have to remember that the skin is deeply influenced by patterns in the emotional and
energetic body stress, anger, or fear, etc.1 This is not surprising; just picture the blush of
embarrassment, the pallor of fear, or the flush of rage. These more subtle influences should
certainly be considered when trying to heal the skin. Hot emotions such as anger, rage, envy, and
judgment are the most likely to exacerbate inflammatory skin conditions, but the general stress
level should be taken into account as well.
The Usual Suspects: Common Causes of Skin Imbalance
Obviously, the skin has a very complex relationship with the deeper ecology of the body and
mind. And already, we can see that there are many places to look when trying to uncover the root
cause of an inflammatory skin condition. Among the most important players are:
the digestive system
the blood
the liver
any imbalances in vata, pitta, and kapha
emotional disturbances
the season
The critical take away message is this: most skin issues originate deep within the body with
digestive imbalances, weaknesses in related organs, or excess heat and toxicity circulating in the
blood all of which are easily exacerbated by seasonal and emotional influences. So what can
we do to support healing?
The Path Toward Healing: Context Matters Most
Ayurveda is unique in that it offers a number of effective treatment strategies for every ailment;
this is certainly the case with skin conditions. But in Ayurveda, the larger context of our lives
who we are, and how we got to this moment in time is actually far more important than any
one symptom. This is especially true when it comes to the skin. So, as you consider which of the
following therapies might best serve you, its your particulars that matter most: your constitution,
your digestive capacity, your strengths, your weaknesses, and the sum total of your imbalances.
If you suffer from a skin condition of any kind, a qualified Ayurvedic practitioner can help you
identify the origins of your symptoms and offer a corresponding treatment protocol to help you
focus your healing efforts for the best results. But it may also be valuable for you to consider the
context of your life, connect with your deepest inner knowing, and ask yourself:
What are the most important factors at play in my particular situation?
Can I identify the underlying source of my condition the root cause?
Exploring these questions with mindful awareness can help to illuminate which therapies are the
most likely to address your needs at the deepest level.
Generalized Support for Pitta
Given the close relationship between pitta, the skin, other internal pitta sites, and inflammation,
general pitta-pacifying measures can often provide fairly meaningful support where
inflammatory skin conditions are concerned.
Diet
Simple dietary choices, like tending to proper food combining and supporting healthy digestion
can go a long way toward supporting pitta, preventing toxicity throughout the body, and helping
to balance skin issues. Start by eating an appropriate diet of healthy, whole foods. Specific herbal
recommendations to help strengthen digestion are below in the herb section. When pitta is high,
you can ramp up your efforts by eating a pitta pacifying diet, drinking some cumin, coriander,
and fennel tea (CCF tea), eating light, cooling foods, or enjoying a cleansing pitta pacifying
kitchari on occasion.2 Keep in mind that specific foods and drinks like very spicy foods (e.g.
cayenne pepper and chilies), very sour or acidic foods (like vinegar or pickles), alcohol, and
chocolate can exacerbate inflammation in the skin. It can take anywhere from a few hours to a
few days even up to a week before you see the effects, but theyre often there.
Daily Rhythms
Pitta thrives with a sense of routine, so sticking to a more predictable schedule can help to keep
your mind and body both cool and grounded. Pitta benefits from having consistent meal times,
rising with or even before the sun, and retiring relatively early (ideally by 10pm). If youre
entirely new to creating an Ayurvedic routine, youll find more extensive guidance in our daily
routine resource.
Appropriate Exercise
Pitta is very active in the atmosphere at mid-day, from about 10am-2pm, which also tends to be
the hottest time of day. Exercise increases heat, and can easily provoke pitta. Mid-day is
therefore not an optimal time of day to exercise. Exercise in the early morning or evening, from
about 6-10 am/pm is far more appropriate for pitta, and offers improved strength and stamina as
well. When balancing pitta, it is also important not to be overly vigorous about exercise.2 Pitta
tends to have a great deal of ambition and drive, but is often more delicate than we like to think.
Activities such as walking, hiking, swimming, cycling, and yoga all done with relaxed effort
tend to balance pitta better than more intense forms of exercise.
Yoga, Pranayama, & Meditation
A regular practice to quiet the mind can be instrumental in keeping pitta cool and calm
throughout the year.2 Even finding just 5-15 minutes each day for some sort of practice can be
transformative. Empty Bowl Meditation is a simple, but beautiful practice suitable to most
anyone. Nadi Shodhana pranayama is incredibly calming and grounding, and it balances all of
the doshas. If you need more of the cool quality in particular, Sheetali Pranayama is very cooling
and can help to quell excess heat.2 If a little movement is more appealing, Pitta Pacifying
Yoga focuses on a moderate pace, an attitude of surrender, and emphasizes grounding, twisting,
forward folds, and freedom of movement in the postures. Moon Salutations offer a simple,
introductory pitta pacifying flow.2
Shield the Body from the Sun
Pitta is generally fairly intolerant of prolonged sun exposure. Ideally, when balancing pitta, we
would avoid being in the sun during the heat of the day and limit our outdoor activities to the
morning and evening.2 Whenever it is necessary to be out of doors, (especially in the heat of the
summer) it is important to shield the body from undue sun exposure; wear clothing that covers as
much skin as possible. In the summertime, you can protect against overheating by wearing
clothes that are loose and lightweight.2 The head and eyes are particularly sensitive to excess
sunlight, so wearing a hat and sunglasses is essential whenever pitta is high.
Enjoy Cooling Baths, Essential Oils, and Colors
Changing a few simple things in your daily habits can also help to cool and calm pitta. Consider
reducing the water temperature in your shower or bath even just a slight adjustment can make a
difference.3 Apply some cooling essential oils (like khus or jasmine) to the crown of the head and
the 6 other chakra points to cool the energetic body.2 And finally, dress in, and expose yourself
to, an abundance of cooling colors: greens, blues, purples and whites.
Donate Blood
Donating blood is a very effective means of pacifying pitta because it requires the body to
replace a relatively large quantity of blood at once. This helps to remove excess heat, stagnation,
and toxins from the body while purifying and rejuvenating the blood. Particularly if your skin
issues tend to be most bothersome in the summer, consider donating blood before the onset of the
summer season.3
If youd like more information on general pitta pacifying measures, please see our resource
on balancing pitta. If youre intrigued by the possibility of supporting pitta through the summer
season in particular, youll find more comprehensive guidance in our summer season guide.
External Therapies to Support the Skin
Even though skin issues typically originate beneath the surface of the skin, there are a number of
external applications that encourage the overall health of the skin, and that help to soothe and
support the natural healing process of the skin when it is irritated.
Abhyanga (Ayurvedic Self Massage)
This ancient practice of self-massage with oil is deeply detoxifying and very supportive of the
skin overall. It benefits both the skin and the deeper tissues of the body. Abhyanga calms and
lubricates the skin, penetrates and cleanses the sweat glands, settles the nervous system, helps to
hydrate and rejuvenate all of the tissues, and promotes healthy circulation.2 On a more subtle
level, abhyanga strengthens the emotional, energetic, and spiritual aspects of consciousness; it
creates an insulating and protective barrier around the Self, shielding us from any disruptive
energies that we encounter throughout the day. Abhyanga can very effectively reduce stress and
other emotional disturbances, minimizing their negative impacts on the skin.
In the morning, before a shower or bath, massage about cup of oil into the skin. If pitta is high,
the best oils for abhyanga are Pitta Massage Oil, Organic Coconut Oil, or Organic Sunflower Oil.
These oils are particularly good at pacifying sensitive or reactive skin, and can help to soothe the
skin after a sunburn.2 For further instructions, an understanding of which oils would be best for
your skin at this time, and a helpful video, please see our more complete resource on Ayurvedic
Self-Massage. If pitta is high, pay careful attention to the section outlining Pitta Pacifying
Abhyanga.
Chickpea or Almond Flours & Pastes
The practice of massaging the body with a dry powder (like chickpea or almond flour),
stimulates movement of the lymph, balances both kapha and pitta, further encourages
detoxification and circulation, liquefies fat, and helps to remove excess oil from the skin
following abhyanga.4 A powder can be used in conjunction with (or instead of) a more traditional
oil massage, depending on your constitution, your current state of balance, and the season.
Pastes (made by mixing these dry powders with water) can be applied to more specific areas of
skin to support health and healing.3 Chickpea flour is drying, scraping, astringent, and cleansing.
As a paste, it makes a wonderful facial cleanser and can be used on other parts of the body as
well. Mix about 1 teaspoon chickpea flour with just enough water to make a paste, rub it in, and
rinse with water. Consider following this cleansing routine with an almond flour paste which is
more nourishing, hydrating, and rejuvenating. Again, add just enough water to the almond flour
to make a paste, apply it to the affected skin, let it dry for up to 30 minutes, and rinse with water.3
These practices can be done every day or just on occasion to support clean, clear, and vibrant
skin.
Soothing Skin Balm
If your skin is craving a comforting balm, try Soothing Skin Balm. This poignant combination of
Ayurvedic herbs and oils cools, soothes, and hydrates the skin. It can be applied as needed to
stimulate circulation, support detoxification, and to promote natural healing.
Herbal Oils to Enhance Skin Health
Certain herbal oils are fabulous for the skin and can be applied to specific regions of the skin to
support health and healing either during abhyanga, or at any other time.
Neem Oil is especially good for cooling and soothing aggravated skin and
excess heat. If you spend a lot of time in the sun, you might even consider
adding some Neem Oil to your regular abhyanga oil; it reduces pitta in the
skin and can be used regularly on the face. 3
Brahmi Oil is wonderful for massaging the scalp and the soles of the feet, and
can be used elsewhere to offer soothing support to the skin. While it is best
known for its calming effect on the mind, Brahmi has a strong affinity for the
skin where it has a similar effect. As a tonic for pitta, it tends to support
health and healing in the skin and it also makes a fantastic face moisturizer. 3
Neem & Aloe Soap
While Ayurveda recommends only a sparing use of soap, Neem & Aloe Soap is cooling, pitta
pacifying, and deeply soothing to the skin.
Cooling Substances for the Skin
When the skin is acutely aggravated, an external application of an appropriate cooling substance
can have an immediately soothing effect.
Aloe Vera Gel

Aloe vera gel has long been revered for its capacity to rejuvenate the skin
while supporting its natural healing process. It is very cooling, and it has a
particular affinity for pitta in the skin. Just apply the gel directly to the
affected skin.
Cilantro Pulp
Place a handful of washed cilantro into a blender with about cup water and
blend. Strain the liquid from the pulp and place the pulp directly on the skin. 3
You may drink the juice (see below).
Melon Rind
After enjoying a melon, the inner rind (the part of the fruit just inside the rind)
can be rubbed directly on the skin to cool and soothe it topically. 3
Fresh Coconut Water

Break open a fresh coconut and apply the coconut water to the skin. 3
Foods and Drinks That Soothe the Skin From the Inside
Aloe Vera Juice or Gel
Ingesting aloe vera juice or gel can be tremendously helpful in bolstering the very systems and
tissues that most affect skin health. It is a powerful ally for inflamed skin because of its affinity
for the digestive tract, the liver, the blood, the skin, and all of the bodys tissues.5 Simply drink 26 tablespoons, two or three times daily.3 Aloe vera is also a potent carrier for herbs. For best
results, consult an Ayurvedic practitioner for more personalized advice.
Cilantro Juice
Cilantro has a very fast-acting and soothing effect on the system and can help to cool and soothe
irritated skin. Place a handful of washed and chopped cilantro into a blender with about cup
water and blend. Strain, and drink the liquid.3 The remaining pulp can be applied topically to the
skin for a more localized effect.3
Blue Water
Certain wavelengths of light, and therefore specific colors, can have a profoundly soothing effect
on our systems. One way to settle pitta systemically is to ingest water that has been infused with
cooling blue light. Begin by filling a clear glass jar or bottle with water. Cover the jar with some
blue cellophane (usually available at art supply stores). Place the container in the sun for a
couple of hours so that the water receives the infusion of blue light. Drink 1-3 cups of this water
per day.3 This practice can have a remarkable effect on aggravated skin.
Melons
Melon is generally very cooling and pitta pacifying. Eating melon during the summer season (or
at any time of year when pitta imbalances are active) can help to pacify pitta, resolve the
underlying provocation, and soothe the skin. Melon should always be eaten alone, not in
combination with other foods.3
Pitta Pacifying Milk
This recipe is wonderfully restorative; it corrects, from the inside, the very types of imbalances
that can cause inflammation in the skin.3 Mix 2 tablespoons coriander, 1 tablespoon cumin, and 1
tablespoon raw natural sugar. Boil a cup of high quality whole milk (ideally, non-homogenized),
remove from heat, and add teaspoon of the above mixture. Steep for 10 minutes and drink
once or twice daily until the skin recovers.3
Herbs to Support the Skin
The following herbs and formulas are commonly used to strengthen the very systems that usually
underlie irritated skin. Choose according to where you need the most support.
Turmeric
Turmeric is said to enhance the complexion and foster beautiful skin.5, 3 When the skin is
inflamed, turmeric is a powerful ally because of its clarifying and detoxifying effect and
its strong affinity for the digestive system, the liver, the blood, and the skin. Turmeric can
be cooked into food, taken alone, or if you prefer, Turmeric Tablets and Turmeric Liquid
Extract are also available.
Neem Tablets
Neem is one of Ayurvedas most celebrated herbs for the skin. Its bitter flavor makes it
very cooling, and it pacifies both pitta and kapha. Neem purifies the blood, supports
proper digestion, promotes healing, removes excess heat, and destroys toxins.5 It has a
strong affinity for the lymph, the blood, and the skin. Because it is so cold and bitter, too
much neem can aggravate vata; it is often combined with other herbs to offset this
potential. In fact, Neem is an essential ingredient in both the Blood Cleanse and HealThy
Skin formulas mentioned below.
Brahmi (Gotu kola)

We have already seen that Brahmi Oil can be applied externally to the skin, but Brahmis
tridoshic nature and its affinity for the skin make it a worthwhile internal ally as well.
This herb bolsters the skins natural capacity to heal, pacifies pitta in the skin, and
strengthens the skins natural protective qualities all while cleansing and softening the
skin.5 Brahmi (Gotu kola) is an important ingredient in the HealThy Skin formula
mentioned below, and is also available as a liquid extract.
Blood Cleanse Tablets

For a deeper reset in the bloodstream, try Blood Cleanse a formula combining several
potent blood purifying herbs. This formula has a natural inclination toward the lymph, the
blood, and the liver, and can help to eliminate excess heat and natural toxins from these
organs and tissues making it deeply supportive of clear and healthy skin.
Manjistha & Neem

This combination of herbs provides another very effective means of cleansing and
purifying the blood. In fact, these herbs are key ingredients in both the Blood Cleanse and
HealThy Skin formulas. Manjistha and neem are cooling, they have a strong affinity for
the blood, and both support healthy skin. To take them as powders, mix 1 part Manjistha
with 1 part Neem. Take tsp. of the mixture in warm water three times per day, after
meals.3
Liver Formula Tablets

This formula helps to detoxify and rejuvenate the liver by delivering a powerful
combination of cleansing, bitter, pitta pacifying herbs. Remember, there is a strong
connection between pitta, the digestive system, the blood, the liver, and the skin. As a
result, this formula can play an important role in fostering healthy skin. In addition, if
your lifestyle habits may have taxed your liver over the years, your skin may be paying
the price, in which case this formula can be very supportive.
HealThy Skin Tablets

This product combines a number of Ayurvedic herbs all of which have been used for
centuries to foster a clear complexion, healthy skin, and a visible inner radiance. It calms
irritable skin, encourages the removal of heat and natural toxins, and pacifies pitta. This
formula also nourishes, lubricates, and hydrates the skin. HealThy Skin is formulated so
that it can be taken daily, on an ongoing basis.
Digestive Herbs
Because proper digestion is so critically important to skin health, offering some internal
support to the digestive process can do wonders for the skin.
o
Triphala or Amalaki
Triphala is a highly revered Ayurvedic digestive tonic that is generally pacifying
to all three doshas. However, during the summer season, especially in cases of
high pitta or excess heat, it often makes sense to switch to Amalaki one of the
three ingredients in triphala. To cleanse the digestive tract, these herbs are
typically taken before bed. 1-2 Triphala Tablets or Amalaki Tablets can be taken
with warm water. Or, if you prefer, either powdered form can be prepared as a tea
(add teaspoon Triphala Powder or Amalaki Powder to a cup of boiled water,
steep for about 10 minutes, cool and drink).
o
Pitta Digest
This formula supports proper digestion by helping to balance pitta in the digestive
tract. It helps to maintain a healthy stomach lining, fosters stomach comfort, and
supports healthy digestive acid levels.
Your Personalized Path to Healthy Skin
We understand that the list of therapies that have been presented may feel overwhelming on
some level. But remember, you are searching for a personal gateway toward healing a kind of
physical and energetic sweet spot that will address the very origin of your conditions. Tuning in
to your unique needs will support deeper healing. Perhaps its clear that you would benefit from
some changes in your diet. Or maybe its a new meditation practice, just the right herb, or a
combination of several tools that appeal to you. Whatever the case, pick one practice, or a few to
experiment with and notice the results youre getting. It may not happen overnight. In fact, it
often takes some time and effort to align with our authentic path toward balance, and developing
self-awareness is an important part of the process. But, as you begin this journey, know that the
Ayurvedic tradition has stood the test of time for over 5,000 years, and continues to help and
inspire people around the world today. So heres to you, to your evolving health, and to clear and
radiant skin.
An Ayurvedic Approach to a Healthy Cycle

Preparing for Pregnancy
Ayurveda has a long tradition of supporting and promoting pregnancy. In fact, Ayurveda emphasizes the
preconception period just as much, if not more, than the pregnancy period itself. The preconception time offers a
golden opportunity to provide the best of the both of you to your future child. Continue Reading >
There is certainly no shortage of information or education on health- how to take care of your
teeth, how to eat well and take care of your heart and bones, how to keep your gut healthy- but
how do you take care of your womb, what does that mean and why is it even important?
Ayurveda is one of the few sciences that look at the reproductive tissues outside of the major
transitions of puberty, pregnancy and menopause. Further, Ayurveda uniquely exams the
menstrual cycle as a window into the human body. By being familiar and in tune with your
menstrual cycle, you can understand very clearly, on a month-to-month basis, what doshic
imbalances your body is struggling with.
The menstrual flow is a byproduct, after all, of the most basic tissues of the body. After we ingest
our breakfast, this food undergoes transformation through the seven tissue layers of the body.
The first is plasma, then blood, which is then followed by the muscle and fat tissues. After these
four layers, comes the bony tissue, nervous system, and, lastly, the reproductive tissues. The
actual menstrual flow, is considered to be a byproduct of the first layer, rasa dhatu, or the plasma.
Plasma is a vehicle for nourishment. It carries hormones, vitamins, minerals, water
nourishment. When this layer is healthy and flows freely, so too do all of these nutrients, as well
as wastes so that they may leave the body with ease. The second layer, rakta dhatu, or the layer
of blood, also is part of the menstrual flow, releasing excess pitta.
The rasa dhatu and rakta dhatu are also the first two to be vitiated by excess vata, pitta or kapha
after they leave their home in the gastrointestinal tract. As such, they are most quick to change in
quality and consistency. Thus, by paying attention to your flow, its qualities, and symptoms
associated before and after its release, you can get a strong sense of how the doshas are at play
even before they fully come to fruition on a gross level in other layers of the body. This gives an
opportunity for intervention so that the physiology of the body may come back to a stronger
balance, and therefore, stronger health.
The Cycle
The menstrual cycle is thought to go with the ebbs and waves of the lunar cycle, as the moon
represents flow, the feminine. The lunar cycle is approximately 29.5 days, coinciding with the
average length of the menstrual cycle for most ovulating women. The healthiest flow, one that is
most in tune with the lunar phases, will start on a new moon with ovulation occurring around
the time of the full moon. When the moon is full, it is at its peak energy, pulling the egg from its
home in the ovary.
The doshas also come to play and each dosha will show its face and have the most impact in
specific parts of the cycle.
1. Kapha dominates the first half of the cycle, called rutukala, after menstruation, as the
endometrium thickens and becomes more and more glandular.1 A woman gains the
essence of kapha- the juiciness, the glow, the sense of peace and being settled within
herself. Rutukla culminates in ovulation.2
2. Ovulation marks the beginning of the next phase, rutvatta kla, dominated by
pitta.2 Pitta mainly acts through the blood tissue layer, and as such, the endometrium
becomes more engorged with blood vessels1, in preparation for the potentially fertilized
egg.
3. If the egg is not furtilized, the last phase, rajahkla, arrives.2 Sushruta, the legendary
ancient Ayurvedic physician and surgeon, has eloquently described this process as the
weeping cry of the vagina for the deceased ovum. 3 It is a sudden rise in vata that
begins the menstrual period, and it acts as a moving force, enabling the flow of
menstruation.
As long as the doshas function optimally and arent depleted or overshadowed by another dosha,
the menstrual cycle functions optimally.
A Closer Look at Rajahkla

If we were to zoom in on rajahkla, we will see many things at play. Even the age at which we
begin menstruation is telling of dominant doshas in our being. For instance, while menarche
occurs on average around the age of 14, those with strong pitta in their constitution can begin
menstruating as early as 9 years old. This is consistent with findings that females in a more pitta
dominant, urban society enter into menarche earlier than those in a rural society.4 On the other
hand, kapha tends to slow things down and stabilize what exists, such that menarche can occur as
late as 16 years of age.5 Without the kapha, there would not be enough tissues for menstruation,
and without sufficient pitta and rasa and rakta, the flow would be weak.
In the female reproductive tissue, vata acts through blood vessels, helping flow go down and
out.2 Vata has a multitude of directional flows, and without a fine balance, the downward flow of
menstruation can be compromised by strong, upward functions in the body. Apana vayu, which
governs downward flow, particularly in the pelvis, is the vehicle for continuous and easy outlet
of wastes, such as feces and urine, in addition to menstruation. Without groundedness of this vata
subtype, many imbalances happen in the pelvis, creating a variety of disorders. Generally it is the
upward flow of energy caused by activities, like too much speaking, thinking, laughing, and
running, that pull apana up out of its normal directional flow.
If all of these pieces play their part, harmoniously and synergistically, we get a healthy flow.
According to the classics, a healthy menstrual flow has the following characteristics:
1. Bright red in color.
2. Does not stain clothing (a common characteristic of ama, or toxic, unprocessed substance
in our body that clogs channels and creates dysfunction).
3. Has an odor that is not foul.
4. Has an amount that is on average, four anjalees. A single anjalee is the amount of liquid
that would fit into one of your cupped hands.Hence, there is no set amount; it depends on
the person, their constitution and their size.5
Doshic Differences in Menstruation and Management
Vata Menstrual Flow

Characteristics of a Vata Vitiated Flow
As vata percolates through the blood vessels and into the uterus, its cold qualities along
with dry and roughbring a sense of tightening. Blood vessels constrict. Dryness depletes all
bodily tissues and can eventually lead to emaciation, which is a known cause of cessation of
menstrual flow. The process begins with a decrease in the plasma and blood tissues, decreasing
nourishment to and thinning out the lining of the uterus, thereby decreasing overall flow and
discharge of the menstrual flow. And, as a general rule, wherever there is pain, there is some
form of vitiation or blockage of the free flow of vata. So it happens that most vata vitiated cycles
are accompanied by pain. As the flow of blood is slowed and even obstructed, fresh blood is
mixed in with some old blood as it exits the system, giving a darkened color of the menstrual
flow. As you think about the qualities of vata (light, mobile, cold, dry, rough, subtle, clear), the
types of vata menstrual qualities become obvious. Also think about the home of vata- the pelvis
and thighs- because the symptoms will often arise in those areas.
Pain
Prickling, sharp, spasmodic, often in lower abdomen

or back
Emotions
Anxiety, nervousness, fear
Menstruation
Frothy, thin, dry (absence of mucous), dark in color,

lightening of the flow
Other symptoms
Stiffness, sensation of creeping ants5
Balancing the Vata Flow

When balancing the menstrual cycle, treat with the opposite qualities. Thus, for a vata menstrual
cycle, draw in qualities of heaviness, warmth, stability, oiliness, and liquid. Welcoming the
elements of earth and water will prove to be very nourishing and grounding, as they have those
same qualities.
1. Vata pacifying diet and lifestyle. Start with the basics. Eat warm, mushy foods cooked
in warm spices and plenty of ghee, especially if your menstrual cycle seems to be
decreasing in flow or appears to be more dry.6, 7 Above all, avoid caffeine. Slow down and
bring awareness to every moment.
2. Castor Oil Packs. Castor oil has the qualities of being oily, heavy, sticky, sharp,
penetrating and is heating internally.8 Castor oil will not only nourish and ground apana
vayu and the tissues, but also can break stagnation and blockages caused by dried up
vata, as in the case of constipation.9 This should not be done while you are menstruating.
3. Hydration. Hydrate the body. Vata, dry and scanty cycles are usually due to a depletion
of the nourishing rasa dhatu. Drink plenty of water. Also accompany water with healthy
oils, such as ghee, flaxseed oil and hempseed oil, which will help bring more moisture to
your tissues.
4. Pranayama and Yoga. Focus on yoga poses for the vata individual when not on the
menstrual cycle. Pranayama that will pacify the lightness and erratic nature of vata
are anuloma viloma, bhramari andutgeet.10
Herbs can be very supportive to the vata menstrual cycle. Healthy Vata and Vata Digest can
pacify systemic vata. The new Womens Cycle Nourish is formulated for the vata type cycle with
its strengthening, warming and nourishing herbs that target the female reproductive tract. A
hot Dashamula tea twice daily can bring stability and strength to a vata vitiated system. Fresh
ginger tea can also be very helpful in menses accompanied by discomfort.11,12,13 Please consult
with an Ayurvedic practitioner for specialized guidance.
Pitta Menstrual Flow

Characteristics of a Pitta Vitiated Flow
Pitta is characteristically hot and sharp. It brings heat and fluidity and a spreading nature to the
blood, such that it flows with ease- sometimes too much ease. Pitta loves to reside in the blood,
and in excess, it will seek to be released through this avenue. Hence pitta menstrual cycles are
often heavy. With the heat so too comes inflammation, which can provoke swelling. Such is the
case with tender, swollen breast that many women will experience during the premenstrual
period.
Pain
Burning sensation
Emotions
Anger, irritability
Menstruation
Yellow or red, hot, profuse, fleshy smelling or foul

smelling, heavier flow
Other
symptoms
Inflammation, increased body temperature, headache,

tender breast, acne, nausea, vomiting, diarrhea5
Balancing the Pitta Flow
To effectively bring balance to the pitta flow, there must be a counterbalance of the hot quality
with coolness and the sharp quality with dullness and softness.
1. Pitta pacifying diet and lifestyle. Bring calmness and softness to life, without the
ambition, competition and anger that is so common with our pitta dominated society.
Avoid spicy and oily foods. Be careful, however, not to aggravate vata in the process.
2. Nasya. For pitta type premenstrual symptoms that often lodge in the head, such as
headaches, try Nasya. The practice of Nasya has a balancing affect to the energy in the
head. Avoid this practice while menstruating.
3. Coconut oil pack. This is done just as one would with the castor oil pack, except replace
the castor oil with cooling, coconut oil. Coconut oil is especially balancing to pitta
because it is cooling quality and sweet taste.8 You can do this pack daily when you are
not menstruating.
4. Breast massage. For those who suffer from tender breast during the premenstrual period,
breast massage can be helpful.14 Try Breast Balm, a balm specially formulated to help
promote the movement of lymph. Massage thoroughly, as often as daily, during the
premenstrual period and until the pain resides.
5. Pranayama and Yoga. Follow a pitta friendly yoga practice. Sheetali and sheetkari
pranayamas are ideal for bringing coolness to the pitta individual.10
The pitta flow is an area where herbs can really be of assistance. In the Ayurvedic tradition,
cleansing the blood is the best and most permanent way to release pitta. Blood Cleanse contains
herbs that will balance the blood and help rid it of toxins. For additional cleansing, donate blood
at your local blood bank. Aloe vera juice or gel, consumed twice daily, not only cools and
cleanses the blood of pitta, but it also has a strong affinity to the female system.17 Ashoka tones
the uterus and is thus eases a heavier flow.15 Womens Support, is a wonderful formula for the
female reproductive system, in general, and is designed to remove pitta from the system, as it
contains shatavari, guduchi, aloe vera, and brahmi, amongst other supportive herbs. Please
consult with an Ayurvedic practitioner for specialized guidance.
Kapha Menstrual Flow

Characteristics of a Kapha Vitiated Flow
Stagnation, arising from its denseness, heaviness, dullness, stickiness and coolness, poses
difficulty to those with a kapha imbalance. As stagnation grows, obstruction and blockages of the
system occur, particularly in the rasa dhatu at first, as this is a very comfortable home for kapha.
This gives rise to the sensation of bloating, puffiness, and swelling that so many women dread
during their premenstrual and menstrual period. Further, the stronger the blockage, the more the
tissue is likely to go into a mode of overgrowth. As more blood vessels grow to supply this
growth, the kapha cycle is more likely to experience a heavier flow than the vata cycle.
Pain
Dull pain and itching
Emotions
Depression, emotional eating
Menstruation
Yellowish, mucoid, unctuous, a heavier, yet longer, flow
Other
symptoms
Swelling, water retention, bloating, leucorrhea, yeast

infections, increased sleep5
Balancing the Kapha Flow

Kapha brings heaviness, thickness, oiliness, dullness and slowness into rasa dhatu, which goes
directly to the female system. By inviting lightness, thinness, and more fluidity, much of the
stagnation in the system can be relieved. To accomplish this, stimulate agni, the metabolic and
transformative fire within us. The warmth of agni will counteract all of the qualities of kapha and
melt it to its healthy state.
1. Kapha pacifying diet and lifestyle. Throughout the day, keep warm and dry. Stimulate
agni with spices such as ginger, cinnamon, cardamom, black pepper. Wake up early with
the sun and avoid daytime napping. Stay active!
2. Exercise. Walk daily. By exercising, we are stimulating the movement of blood and
lymph throughout the body. Be mindful, however, to keep calm and rested during the
menstrual cycle.
3. Castor oil pack. With castor oils warm and penetrating qualities, we can really break up
quite a bit of stagnation latent in the pelvis. Dont be alarmed if your first flow is heavier
than normal. This is a sign of blockage release, and generally subsides after the first cycle
or two. Again, remember that this practice should not be done while menstruating.
4. Salt scrub. Add a salt scrub to your daily self massage. The addition of salt increases
roughness and friction, bringing movement and heat to the skin. The friction also
penetrates deeper to help lymph move.
5. Pranayama and yoga. In addition to a kapha yoga program, pranayama is greatly
beneficial because it facilitates the proper movement of prana. Releasing stagnation in
this subtle layer can have profound effects on the more gross, physical layer. Further,
pranayama, especially bhastrika and kapalabati, directly activate muscles that massage
the lower abdomen and pelvis. By increasing agni, bhastrika and kapalabati bring warmth
and helps relieve stagnation.10
Herbs that help reduce swelling and excess water in the body, while keeping the waters of the
body flowing, will greatly benefit the kapha flow. Ginger and tulsi tea have a great affinity to this
tissue layer and nourish it through their warming and building qualities. Pippali also is drawn to
the reproductive system, releasing stagnation through its heating quality.17 Womens Cycle
Ease is a perfect combination of herbs that work synergistically to increase agni, remove
stagnation, and promote the flow of the rasa dhatu.
General Menstrual Self-Care

The menstrual cycle is effectively a monthly cleanse and is treated as such in the Ayurvedic
tradition. Our goal, then, is to support the process of cleansing. As with any other cleanse,
importance is placed on rest and rejuvenation and kindling agni. For this reason, for centuries,
women in India have been given the opportunity to be relieved from their daily duties and go in
seclusion so that their body may fully cleanse both on the physical and mental level. The
menstrual cycle is a gift that is unique to the female gender, and can be viewed as such, instead
of being viewed as a nuisance or inconvenience.
Basic Guidelines for a Healthy Menstrual Cleanse

1. Eat a simple diet. You want to reserve all of your bodys digestive fire for the purpose of
cleansing. Eating kitchari and other warm, thoroughly cooked meals will do just that. Try
adding spices, such as ginger, cardamom,
saffron, cumin, coriander, fennel and cinnamon.
2. Honor yourself with rest and rejuvenation. Cleansing involves the movement of
wastes down and out of the body and we want to be sure that that directional flow is not
counteracted by upward movements, like excessive talking or thinking, sexual
intercourse, and even pranayama and yoga. These activities also take up a lot of energy
and your body needs to use all of its reserve energy towards cleansing.
3. Dont suppress urges, like urination, defecation and sneezing. Doing so promotes vata
to go opposite of its normal downward flow.16
4. Reflect and Meditate.
5. Hydrate. As with any other cleanse, hydration is of upmost importance to move wastes.
During a menstrual cleanse, hydrate with warm teas, such as ginger tea, lemon tea with
honey, or cumin, coriander and fennel tea.8
Maintaining balance when you are not menstruating is of equal importance. Below are some tips
to keep the flow of vata grounded and prevent stagnation or vitiation within the plasma and
blood tissues of the body. The key is to keep the doshas in check.
Cleansing. There is no better way to balance the doshas than to do a yearly cleanse.
Seasonal cleansing is a highly effective way to balance and rejuvenate all bodily tissues
so that they function optimally.
Daily Routine. A daily routine keeps the body in rhythm and moving on schedule. The
regularity of a daily routine is grounding because your body begins to perceive you and
the world as reliable and dependable. Try to incorporate the following into your routine,
and do these activities as per your constitution, such that it does not cause further
vitiation of doshas.
o Self Massage.
o Exercise.
o Eat at a consistent time.
Pranayama. Nadi Shodhana is heralded for balancing in the mind, as it seeks to equalize
the left and right side of the brain.10 As this balance is gained, the neurochemistry of the
brain, including hormones, normalize. The ideal for this purpose is to do 20 minutes
before sleep. Continue the pranayamas discussed previously as per your doshic menstrual
flow.
Yoga. A strong yoga practice as per your dosha will keep your body strong and limber,
removing physical blockages for pranic flow. Poses particularly great for the female
reproductive system are childs pose (balasana), butterflys pose (baddha konasana),
bridge pose (setu bandhasana), plow pose (halasana) and reclining hero pose (supta
virasana).10
Herbal support
The formulations mentioned in each doshic menstrual type are beautifully catered for that dosha.
The herbs mentioned with them are also very helpful to target a specific menstrual flow. In
addition to those, the following herbs can aid in meeting your particular needs.
Ashoka. Ashoka is the queen of herbs for the female reproductive system, as a uterine
tonic and aiding in heavy bleeding and pain.15 Literally meaning, remover of sorrow,
this herb will aid in physical as well as psychological pain.17 Its astringent taste also aids
in removing excess tissue and wastes and helps tone the uterus, aiding in heavy
cycles.18 Ashoka is a key ingredient in Womens Cycle Ease.
Shatavari. Shatavari has been translated as the women who has a hundred husbands.
This herb is very building, is pitta reducing, and has a particular affinity to the female
reproductive tract and urinary system.17 As such, it is seen as an adaptogen during times
of stress and over taxation of the body.19
Ashwagandha. While this herb is more known for its benefits in men, it is also used
traditionally as a great tonic and adaptogen for the nervous system, including the
adrenals.17, 20, 21 This, along with its building properties, make it a go-to herb for
emaciation and burn-out, which can cause a scanty, vata flow.
Kanchanar guggulu. This guggulu formulation contains heating and cleansing herbs in
addition to kanchanar.18 It is great for scraping and moving out wastes, particularly in
gynecologic imbalances involving stagnation and congestion.17
Anantamul. The Ayurvedic classics texts love anantamula as a pitta pacifier in the blood,
making it a great blood cleanser, and in the genitourinary tract.22 It acts as a cleanser, in
addition to being a nourisher.17
Aloe vera. In Sanskrit, this herb is called Kumari, meaning young maiden. Aloe vera is
widely respected as being highly supportive of a womans reproductive system. In such a
way, the classic Ayurvedic texts have referred to this herb repeatedly for gynecological
disturbances.17 Aloe is cooling and very cleansing to the urine, blood and plasma.23 It
removes stagnation and blockages and acts as a tonic.18, 24 It is often used in conjunction
with other herbs as a vehicle to the reproductive system.17 Aloe vera can be found
in Womens Support tablets.
Manjista. Foremost, manjista is an excellent blood cleanser, removing pitta, while also
building the blood gently. As it cleanses the blood, it also is able to remove stagnation
and constriction within the reproductive tract.18 Manjista is one of the main ingredients
in Blood Cleanse tablets.
Triphala. Triphala is most known for its ability to aid in elimination of wastes,
particularly from the gastrointestinal tract, and removing toxins from the body. In
addition, it is a great rejuvenative.25
Tulsi. Tulsi is not only warming and nourishing to the lungs and prana, but it is a builder
and nourisher of the rasa dhatu, making it a beautiful herb for nourishment for flow.17
Heres To A Healthy Flow

So many women suffer from menstrual imbalances, leaning on a limited number of tools. And
given that it is such a huge part of our life, coming monthly, it can be frustrating, burdensome,
and even debilitating. Not only does Ayurveda provide alternative solutions that really work at
the root level, but it also gives the opportunity to reshift our chemistry before more difficult
conditions arise by being able to use our menstrual cycle as barometer of what lies within us.
Ayurveda also blesses us with the outlook that this is ultimately a cleanse. And by viewing it as
such, we can work with our body towards greater health, instead of running against its natural
work.
We hope that we have equipped you with a few more tools to help you on your way towards
balance and health. The female body is truly unique and beautiful. Use it towards great health as
a roadmap, paying attention to all of the signs and subtlest shifts. You will learn more about
yourself that goes beyond just the physical.

Ayurveda has a long tradition of supporting and promoting pregnancy. In fact, Ayurveda emphasizes the
preconception period just as much, if not more, than the pregnancy period itself. The preconception time offers a
golden opportunity to provide the best of the both of you to your future child. Continue Reading >
There is certainly no shortage of information or education on health- how to take care of your
teeth, how to eat well and take care of your heart and bones, how to keep your gut healthy- but
how do you take care of your womb, what does that mean and why is it even important?
Ayurveda is one of the few sciences that look at the reproductive tissues outside of the major
transitions of puberty, pregnancy and menopause. Further, Ayurveda uniquely exams the
menstrual cycle as a window into the human body. By being familiar and in tune with your
menstrual cycle, you can understand very clearly, on a month-to-month basis, what doshic
imbalances your body is struggling with.
The menstrual flow is a byproduct, after all, of the most basic tissues of the body. After we ingest
our breakfast, this food undergoes transformation through the seven tissue layers of the body.
The first is plasma, then blood, which is then followed by the muscle and fat tissues. After these
four layers, comes the bony tissue, nervous system, and, lastly, the reproductive tissues. The
actual menstrual flow, is considered to be a byproduct of the first layer, rasa dhatu, or the plasma.
Plasma is a vehicle for nourishment. It carries hormones, vitamins, minerals, water
nourishment. When this layer is healthy and flows freely, so too do all of these nutrients, as well
as wastes so that they may leave the body with ease. The second layer, rakta dhatu, or the layer
of blood, also is part of the menstrual flow, releasing excess pitta.
The rasa dhatu and rakta dhatu are also the first two to be vitiated by excess vata, pitta or kapha
after they leave their home in the gastrointestinal tract. As such, they are most quick to change in
quality and consistency. Thus, by paying attention to your flow, its qualities, and symptoms
associated before and after its release, you can get a strong sense of how the doshas are at play
even before they fully come to fruition on a gross level in other layers of the body. This gives an
opportunity for intervention so that the physiology of the body may come back to a stronger
balance, and therefore, stronger health.
The Cycle
The menstrual cycle is thought to go with the ebbs and waves of the lunar cycle, as the moon
represents flow, the feminine. The lunar cycle is approximately 29.5 days, coinciding with the
average length of the menstrual cycle for most ovulating women. The healthiest flow, one that is
most in tune with the lunar phases, will start on a new moon with ovulation occurring around
the time of the full moon. When the moon is full, it is at its peak energy, pulling the egg from its
home in the ovary.
The doshas also come to play and each dosha will show its face and have the most impact in
specific parts of the cycle.
1. Kapha dominates the first half of the cycle, called rutukala, after menstruation, as the
endometrium thickens and becomes more and more glandular.1 A woman gains the
essence of kapha- the juiciness, the glow, the sense of peace and being settled within
herself. Rutukla culminates in ovulation.2
2. Ovulation marks the beginning of the next phase, rutvatta kla, dominated by
pitta.2 Pitta mainly acts through the blood tissue layer, and as such, the endometrium
becomes more engorged with blood vessels1, in preparation for the potentially fertilized
egg.
3. If the egg is not furtilized, the last phase, rajahkla, arrives.2 Sushruta, the legendary
ancient Ayurvedic physician and surgeon, has eloquently described this process as the
weeping cry of the vagina for the deceased ovum. 3 It is a sudden rise in vata that
begins the menstrual period, and it acts as a moving force, enabling the flow of
menstruation.
As long as the doshas function optimally and arent depleted or overshadowed by another dosha,
the menstrual cycle functions optimally.
A Closer Look at Rajahkla

If we were to zoom in on rajahkla, we will see many things at play. Even the age at which we
begin menstruation is telling of dominant doshas in our being. For instance, while menarche
occurs on average around the age of 14, those with strong pitta in their constitution can begin
menstruating as early as 9 years old. This is consistent with findings that females in a more pitta
dominant, urban society enter into menarche earlier than those in a rural society.4 On the other
hand, kapha tends to slow things down and stabilize what exists, such that menarche can occur as
late as 16 years of age.5 Without the kapha, there would not be enough tissues for menstruation,
and without sufficient pitta and rasa and rakta, the flow would be weak.
In the female reproductive tissue, vata acts through blood vessels, helping flow go down and
out.2 Vata has a multitude of directional flows, and without a fine balance, the downward flow of
menstruation can be compromised by strong, upward functions in the body. Apana vayu, which
governs downward flow, particularly in the pelvis, is the vehicle for continuous and easy outlet
of wastes, such as feces and urine, in addition to menstruation. Without groundedness of this vata
subtype, many imbalances happen in the pelvis, creating a variety of disorders. Generally it is the
upward flow of energy caused by activities, like too much speaking, thinking, laughing, and
running, that pull apana up out of its normal directional flow.
If all of these pieces play their part, harmoniously and synergistically, we get a healthy flow.
According to the classics, a healthy menstrual flow has the following characteristics:
1. Bright red in color.
2. Does not stain clothing (a common characteristic of ama, or toxic, unprocessed substance
in our body that clogs channels and creates dysfunction).
3. Has an odor that is not foul.
4. Has an amount that is on average, four anjalees. A single anjalee is the amount of liquid
that would fit into one of your cupped hands.Hence, there is no set amount; it depends on
the person, their constitution and their size.5
Doshic Differences in Menstruation and Management
Vata Menstrual Flow

Characteristics of a Vata Vitiated Flow
As vata percolates through the blood vessels and into the uterus, its cold qualities along
with dry and roughbring a sense of tightening. Blood vessels constrict. Dryness depletes all
bodily tissues and can eventually lead to emaciation, which is a known cause of cessation of
menstrual flow. The process begins with a decrease in the plasma and blood tissues, decreasing
nourishment to and thinning out the lining of the uterus, thereby decreasing overall flow and
discharge of the menstrual flow. And, as a general rule, wherever there is pain, there is some
form of vitiation or blockage of the free flow of vata. So it happens that most vata vitiated cycles
are accompanied by pain. As the flow of blood is slowed and even obstructed, fresh blood is
mixed in with some old blood as it exits the system, giving a darkened color of the menstrual
flow. As you think about the qualities of vata (light, mobile, cold, dry, rough, subtle, clear), the
types of vata menstrual qualities become obvious. Also think about the home of vata- the pelvis
and thighs- because the symptoms will often arise in those areas.
Pain
Prickling, sharp, spasmodic, often in lower abdomen

or back
Emotions
Anxiety, nervousness, fear
Menstruation
Frothy, thin, dry (absence of mucous), dark in color,
lightening of the flow

Other symptoms
Stiffness, sensation of creeping ants5
Balancing the Vata Flow

When balancing the menstrual cycle, treat with the opposite qualities. Thus, for a vata menstrual
cycle, draw in qualities of heaviness, warmth, stability, oiliness, and liquid. Welcoming the
elements of earth and water will prove to be very nourishing and grounding, as they have those
same qualities.
1. Vata pacifying diet and lifestyle. Start with the basics. Eat warm, mushy foods cooked
in warm spices and plenty of ghee, especially if your menstrual cycle seems to be
decreasing in flow or appears to be more dry.6, 7 Above all, avoid caffeine. Slow down and
bring awareness to every moment.
2. Castor Oil Packs. Castor oil has the qualities of being oily, heavy, sticky, sharp,
penetrating and is heating internally.8 Castor oil will not only nourish and ground apana
vayu and the tissues, but also can break stagnation and blockages caused by dried up
vata, as in the case of constipation.9 This should not be done while you are menstruating.
3. Hydration. Hydrate the body. Vata, dry and scanty cycles are usually due to a depletion
of the nourishing rasa dhatu. Drink plenty of water. Also accompany water with healthy
oils, such as ghee, flaxseed oil and hempseed oil, which will help bring more moisture to
your tissues.
4. Pranayama and Yoga. Focus on yoga poses for the vata individual when not on the
menstrual cycle. Pranayama that will pacify the lightness and erratic nature of vata
are anuloma viloma, bhramari andutgeet.10
Herbs can be very supportive to the vata menstrual cycle. Healthy Vata and Vata Digest can
pacify systemic vata. The new Womens Cycle Nourish is formulated for the vata type cycle with
its strengthening, warming and nourishing herbs that target the female reproductive tract. A
hot Dashamula tea twice daily can bring stability and strength to a vata vitiated system. Fresh
ginger tea can also be very helpful in menses accompanied by discomfort.11,12,13 Please consult
with an Ayurvedic practitioner for specialized guidance.
Pitta Menstrual Flow

Characteristics of a Pitta Vitiated Flow
Pitta is characteristically hot and sharp. It brings heat and fluidity and a spreading nature to the
blood, such that it flows with ease- sometimes too much ease. Pitta loves to reside in the blood,
and in excess, it will seek to be released through this avenue. Hence pitta menstrual cycles are
often heavy. With the heat so too comes inflammation, which can provoke swelling. Such is the
case with tender, swollen breast that many women will experience during the premenstrual
period.
Pain
Burning sensation
Emotions
Anger, irritability
Menstruation
Yellow or red, hot, profuse, fleshy smelling or foul

smelling, heavier flow
Other
symptoms
Inflammation, increased body temperature, headache,

tender breast, acne, nausea, vomiting, diarrhea5
Balancing the Pitta Flow
To effectively bring balance to the pitta flow, there must be a counterbalance of the hot quality
with coolness and the sharp quality with dullness and softness.
1. Pitta pacifying diet and lifestyle. Bring calmness and softness to life, without the
ambition, competition and anger that is so common with our pitta dominated society.
Avoid spicy and oily foods. Be careful, however, not to aggravate vata in the process.
2. Nasya. For pitta type premenstrual symptoms that often lodge in the head, such as
headaches, try Nasya. The practice of Nasya has a balancing affect to the energy in the
head. Avoid this practice while menstruating.
3. Coconut oil pack. This is done just as one would with the castor oil pack, except replace
the castor oil with cooling, coconut oil. Coconut oil is especially balancing to pitta
because it is cooling quality and sweet taste.8 You can do this pack daily when you are
not menstruating.
4. Breast massage. For those who suffer from tender breast during the premenstrual period,
breast massage can be helpful.14 Try Breast Balm, a balm specially formulated to help
promote the movement of lymph. Massage thoroughly, as often as daily, during the
premenstrual period and until the pain resides.
5. Pranayama and Yoga. Follow a pitta friendly yoga practice. Sheetali and sheetkari
pranayamas are ideal for bringing coolness to the pitta individual.10
The pitta flow is an area where herbs can really be of assistance. In the Ayurvedic tradition,
cleansing the blood is the best and most permanent way to release pitta. Blood Cleanse contains
herbs that will balance the blood and help rid it of toxins. For additional cleansing, donate blood
at your local blood bank. Aloe vera juice or gel, consumed twice daily, not only cools and
cleanses the blood of pitta, but it also has a strong affinity to the female system.17 Ashoka tones
the uterus and is thus eases a heavier flow.15 Womens Support, is a wonderful formula for the
female reproductive system, in general, and is designed to remove pitta from the system, as it
contains shatavari, guduchi, aloe vera, and brahmi, amongst other supportive herbs. Please
consult with an Ayurvedic practitioner for specialized guidance.
Kapha Menstrual Flow

Characteristics of a Kapha Vitiated Flow
Stagnation, arising from its denseness, heaviness, dullness, stickiness and coolness, poses
difficulty to those with a kapha imbalance. As stagnation grows, obstruction and blockages of the
system occur, particularly in the rasa dhatu at first, as this is a very comfortable home for kapha.
This gives rise to the sensation of bloating, puffiness, and swelling that so many women dread
during their premenstrual and menstrual period. Further, the stronger the blockage, the more the
tissue is likely to go into a mode of overgrowth. As more blood vessels grow to supply this
growth, the kapha cycle is more likely to experience a heavier flow than the vata cycle.
Pain
Dull pain and itching
Emotions
Depression, emotional eating
Menstruation
Yellowish, mucoid, unctuous, a heavier, yet longer, flow
Other
symptoms
Swelling, water retention, bloating, leucorrhea, yeast

infections, increased sleep5
Balancing the Kapha Flow

Kapha brings heaviness, thickness, oiliness, dullness and slowness into rasa dhatu, which goes
directly to the female system. By inviting lightness, thinness, and more fluidity, much of the
stagnation in the system can be relieved. To accomplish this, stimulate agni, the metabolic and
transformative fire within us. The warmth of agni will counteract all of the qualities of kapha and
melt it to its healthy state.
1. Kapha pacifying diet and lifestyle. Throughout the day, keep warm and dry. Stimulate
agni with spices such as ginger, cinnamon, cardamom, black pepper. Wake up early with
the sun and avoid daytime napping. Stay active!
2. Exercise. Walk daily. By exercising, we are stimulating the movement of blood and
lymph throughout the body. Be mindful, however, to keep calm and rested during the
menstrual cycle.
3. Castor oil pack. With castor oils warm and penetrating qualities, we can really break up
quite a bit of stagnation latent in the pelvis. Dont be alarmed if your first flow is heavier
than normal. This is a sign of blockage release, and generally subsides after the first cycle
or two. Again, remember that this practice should not be done while menstruating.
4. Salt scrub. Add a salt scrub to your daily self massage. The addition of salt increases
roughness and friction, bringing movement and heat to the skin. The friction also
penetrates deeper to help lymph move.
5. Pranayama and yoga. In addition to a kapha yoga program, pranayama is greatly
beneficial because it facilitates the proper movement of prana. Releasing stagnation in
this subtle layer can have profound effects on the more gross, physical layer. Further,
pranayama, especially bhastrika and kapalabati, directly activate muscles that massage
the lower abdomen and pelvis. By increasing agni, bhastrika and kapalabati bring warmth
and helps relieve stagnation.10
Herbs that help reduce swelling and excess water in the body, while keeping the waters of the
body flowing, will greatly benefit the kapha flow. Ginger and tulsi tea have a great affinity to this
tissue layer and nourish it through their warming and building qualities. Pippali also is drawn to
the reproductive system, releasing stagnation through its heating quality.17 Womens Cycle
Ease is a perfect combination of herbs that work synergistically to increase agni, remove
stagnation, and promote the flow of the rasa dhatu.
General Menstrual Self-Care

The menstrual cycle is effectively a monthly cleanse and is treated as such in the Ayurvedic
tradition. Our goal, then, is to support the process of cleansing. As with any other cleanse,
importance is placed on rest and rejuvenation and kindling agni. For this reason, for centuries,
women in India have been given the opportunity to be relieved from their daily duties and go in
seclusion so that their body may fully cleanse both on the physical and mental level. The
menstrual cycle is a gift that is unique to the female gender, and can be viewed as such, instead
of being viewed as a nuisance or inconvenience.
Basic Guidelines for a Healthy Menstrual Cleanse

1. Eat a simple diet. You want to reserve all of your bodys digestive fire for the purpose of
cleansing. Eating kitchari and other warm, thoroughly cooked meals will do just that. Try
adding spices, such as ginger, cardamom,
saffron, cumin, coriander, fennel and cinnamon.
2. Honor yourself with rest and rejuvenation. Cleansing involves the movement of
wastes down and out of the body and we want to be sure that that directional flow is not
counteracted by upward movements, like excessive talking or thinking, sexual
intercourse, and even pranayama and yoga. These activities also take up a lot of energy
and your body needs to use all of its reserve energy towards cleansing.
3. Dont suppress urges, like urination, defecation and sneezing. Doing so promotes vata
to go opposite of its normal downward flow.16
4. Reflect and Meditate.
5. Hydrate. As with any other cleanse, hydration is of upmost importance to move wastes.
During a menstrual cleanse, hydrate with warm teas, such as ginger tea, lemon tea with
honey, or cumin, coriander and fennel tea.8
Maintaining balance when you are not menstruating is of equal importance. Below are some tips
to keep the flow of vata grounded and prevent stagnation or vitiation within the plasma and
blood tissues of the body. The key is to keep the doshas in check.
Cleansing. There is no better way to balance the doshas than to do a yearly cleanse.
Seasonal cleansing is a highly effective way to balance and rejuvenate all bodily tissues
so that they function optimally.
Daily Routine. A daily routine keeps the body in rhythm and moving on schedule. The
regularity of a daily routine is grounding because your body begins to perceive you and
the world as reliable and dependable. Try to incorporate the following into your routine,
and do these activities as per your constitution, such that it does not cause further
vitiation of doshas.
o Self Massage.
o Exercise.
o Eat at a consistent time.
Pranayama. Nadi Shodhana is heralded for balancing in the mind, as it seeks to equalize
the left and right side of the brain.10 As this balance is gained, the neurochemistry of the
brain, including hormones, normalize. The ideal for this purpose is to do 20 minutes
before sleep. Continue the pranayamas discussed previously as per your doshic menstrual
flow.
Yoga. A strong yoga practice as per your dosha will keep your body strong and limber,
removing physical blockages for pranic flow. Poses particularly great for the female
reproductive system are childs pose (balasana), butterflys pose (baddha konasana),
bridge pose (setu bandhasana), plow pose (halasana) and reclining hero pose (supta
virasana).10
Herbal support
The formulations mentioned in each doshic menstrual type are beautifully catered for that dosha.
The herbs mentioned with them are also very helpful to target a specific menstrual flow. In
addition to those, the following herbs can aid in meeting your particular needs.
Ashoka. Ashoka is the queen of herbs for the female reproductive system, as a uterine
tonic and aiding in heavy bleeding and pain.15 Literally meaning, remover of sorrow,
this herb will aid in physical as well as psychological pain.17 Its astringent taste also aids
in removing excess tissue and wastes and helps tone the uterus, aiding in heavy
cycles.18 Ashoka is a key ingredient in Womens Cycle Ease.
Shatavari. Shatavari has been translated as the women who has a hundred husbands.
This herb is very building, is pitta reducing, and has a particular affinity to the female
reproductive tract and urinary system.17 As such, it is seen as an adaptogen during times
of stress and over taxation of the body.19
Ashwagandha. While this herb is more known for its benefits in men, it is also used
traditionally as a great tonic and adaptogen for the nervous system, including the
adrenals.17, 20, 21 This, along with its building properties, make it a go-to herb for
emaciation and burn-out, which can cause a scanty, vata flow.
Kanchanar guggulu. This guggulu formulation contains heating and cleansing herbs in
addition to kanchanar.18 It is great for scraping and moving out wastes, particularly in
gynecologic imbalances involving stagnation and congestion.17
Anantamul. The Ayurvedic classics texts love anantamula as a pitta pacifier in the blood,
making it a great blood cleanser, and in the genitourinary tract.22 It acts as a cleanser, in
addition to being a nourisher.17
Aloe vera. In Sanskrit, this herb is called Kumari, meaning young maiden. Aloe vera is
widely respected as being highly supportive of a womans reproductive system. In such a
way, the classic Ayurvedic texts have referred to this herb repeatedly for gynecological
disturbances.17 Aloe is cooling and very cleansing to the urine, blood and plasma.23 It
removes stagnation and blockages and acts as a tonic.18, 24 It is often used in conjunction
with other herbs as a vehicle to the reproductive system.17 Aloe vera can be found
in Womens Support tablets.
Manjista. Foremost, manjista is an excellent blood cleanser, removing pitta, while also
building the blood gently. As it cleanses the blood, it also is able to remove stagnation
and constriction within the reproductive tract.18 Manjista is one of the main ingredients
in Blood Cleanse tablets.
Triphala. Triphala is most known for its ability to aid in elimination of wastes,
particularly from the gastrointestinal tract, and removing toxins from the body. In
addition, it is a great rejuvenative.25
Tulsi. Tulsi is not only warming and nourishing to the lungs and prana, but it is a builder
and nourisher of the rasa dhatu, making it a beautiful herb for nourishment for flow.17
Heres To A Healthy Flow

So many women suffer from menstrual imbalances, leaning on a limited number of tools. And
given that it is such a huge part of our life, coming monthly, it can be frustrating, burdensome,
and even debilitating. Not only does Ayurveda provide alternative solutions that really work at
the root level, but it also gives the opportunity to reshift our chemistry before more difficult
conditions arise by being able to use our menstrual cycle as barometer of what lies within us.
Ayurveda also blesses us with the outlook that this is ultimately a cleanse. And by viewing it as
such, we can work with our body towards greater health, instead of running against its natural
work.
We hope that we have equipped you with a few more tools to help you on your way towards
balance and health. The female body is truly unique and beautiful. Use it towards great health as
a roadmap, paying attention to all of the signs and subtlest shifts. You will learn more about
yourself that goes beyond just the physical.
Celebrating Menopause Guide

An Ayurvedic Guide to Making a Graceful Transition
Ambassador Myra Lewin connecting with a glorious sunrise in Kauai.
Menopause rings the bell, welcoming and celebrating the beginning of a radiant period of
wisdom and grace. This is an exciting transition. That is, IF you can enter it with perspective and
preparation, such that vata gently blows a breath of insight and discovery, instead of rushing in a
whirlwind of change and instability. You lived a childhood full of growth and building. These
were your kapha years. Your body was in a growth period, as was your mind. You took in
anything from your environment for your own evolution. The ancient Vedic texts called this
period the brahmacharya ashram. You then transitioned into grihastha ashram, a period of
achievement. Your adulthood, the pitta years, provided a sense of accomplishment. These were
the years of the ego and its intrinsic need to do, no matter what that doing consisted of. Now you
enter the third, life-altering, vanaprastha ashram. This marks a period of letting go of the need to
do and achieve. As a vata-dominated period of your life, clairvoyance allows for insight and
wisdom to grow from deep reflection and contemplation on the life lived thus far. Vata also has a
dispersing nature, giving the inspiration to then share this wisdom with all loved ones and
society, at large.1 Fulfillment of this period completely allows you then to transition to the last
stage of life, sannyasa ashram, with a sense of contentment and peace. This final stage is a
period of complete inward meditation, remembering who we ultimately are, a pure soul. Until
now, there has barely been enough free time to even take a deep breath. But, now that your major
responsibilities are taken care of, we can shift our awareness more inward, giving us the
opportunity to truly know lifes other dimension- the inner dimension. We realize what our true
essence is, even after we leave this body, and by giving space to experience that essence, we are
able to shower the world with compassion and wisdom.
A Complete, Ayurvedic Birds Eye View of Menopause Hormones: An Ayurvedic
Perspective
As we grow into menopause, our ovaries are released from their role as centers for egg
maturation and hormone production. The levels of estrogen and progesterone, the two dominant
female hormones, drop. We can look at hormones as providing two subtle, yet vital roles in our
body:
1. Ojas - Ojas is a superfine substance that is responsible for building
immunity, stability and nourishment. As such, it can be seen as a very
subtle and refined form of kapha. The very end product of nutrition in our
body, after it passes through all of the seven layers of tissues, including the
final layer of our reproductive organs, is ojas. Our immune system gives us
the ability to tolerate our external environment, as well as changes to our
internal ecosystem. So it happens that those with low ojas are more prone to
imbalances and illnesses. For instance, you will see that with hot flashes, the
lack of hormones narrows the temperature zone in which there is comfort.
This makes it difficult to remain within a comfortable temperature range.
2. Tejas - As ojas is a refined version of kapha, tejas is a refined version of pitta.
Tejas helps direct pitta; it is an intelligence that every cell in our body has. It
is each cells understanding of what to do and when to do it. Without
tejas, there is no guidance as to where pitta and heat should flow to so it can
serve its purpose.In its ideal states, the mind and body by this point in the life
cycle have built enough intelligence to continue with these functions without
necessarily needing hormones to guide it. Since hormones serve vital pitta
and kapha functions, it is very important that these two doshas, specifically,
are balanced to a very healthy level when entering menopuse. Pitta should
primarily reside in its home in the core, providing a solid source of agni, our
digestive fire. Kapha should not be depleted, as it nourishes all tissues so that
they are not whisked away with the littlest change.
The Loss of Hormones
During menopause, we are low on ojas, and so we have a lessened ability to maintain balance,
even in the same environment and with the same stressors. Couple that with the erratic nature of
vata, unchecked, and our body shifts into a sympathetic overdrive. Our nervous system is a
delicate balance of the sympathetic nervous system, a stress-oriented system that exists for selfpreservation, and the parasympathetic nervous system, which functions to relax and renew. These
two branches work as opposing, yet complementary, systems. Because of low ojas, menopause
becomes a state of high sympathetic nervous system- cortisol levels increase, blood pressure
increases, heart rate increases.2 This state of stress drives high pitta throughout the body, ready to
attack any threat. Further this with the cessation of the monthly blood release. The menstrual
cycle can be seen as a therapeutic rakta moksha. This is a therapy used in traditional
panchakarma, where blood is let out for the purpose of releasing excess pitta. In the ideal,
healthy state of the menopausal woman, we shift away from pitta predominance, mentally and
physically, to vata predominance. Normally, the female body would transition just fine. But with
persistent pitta activities and constant activation of the hot and sharp sympathetic system, pitta
remains trapped in the body. In the end, we are left with the following process:
1. Elevated, ungrounded vata disperses throughout the body, carrying your core
digestive fire, agni, away from its home in the stomach and intestines. This
leads to difficulty with digestion and overall nutrition.
2. The heat traveling in the circulatory system gives rise to hot flashes,
insomnia and heart disease.
3. High vata also flows downward, drying out the vagina.
4. High vata in the colon and other deeper tissues, eventually creates conditions
such as osteoporosis.
5. Superfine tejas, also decreased, leads to troubles with memory and
concentration and a higher predisposition to cancers.
Goals
We want to go back to that luminous, graceful menopause that the sage women have lived from
time immemorial. To attain this state of health, we have the following goals, and this articles
objective to help you find ways in which you can achieve these goals successfully.
Increase juiciness. Some kapha during menopause is a great thing, as long

as it is not unbalanced- particularly, with the sticky and dense qualities that
can lead to heart disease.
Be calm. Bring vata and pitta back to its core by calming the sympathetic
nervous system.
Strengthen your agni. When your agni functions optimally, your whole
body functions optimally because it is well nourished and has the intelligence
it needs.
Doshic Differences in Menopause
As with all of Ayurveda, there is no one way that any disease will manifest. The interplay of all
doshas and subdoshas add different layers of diversity. Use this table to understand what flavor
your menopausal transition has or will have. Knowing this will help you see what doshas may be
out of balance so that you can adjust your diet and lifestyle accordingly.
Vata
Pitta
Mood swings
Dry skin or mucous membranes (including the vagina)
Scanty bleeding during perimenopause
Constipation or irritable bowel
Insomnia
Anxiety. worry, fear
Decreased concentration due to spaciness
Reduced libido
Bone loss
Hot flashes
Irritability
Heavy bleeding during perimenopause
Skin rashes and diseases
Anger, irritation, jealousy, criticism, competitiveness
High blood pressure and heart disease
Weight gain
Overweight
Kapha
Fluid retention, edema
Depression, sadness, greed
Decreased concentration due to dullness
High cholesterol or triglycerides
Adapted from Lonsdorf, Nancy, et al. A Womans Best Medicine. Jeremy P

Tarcher/Penguin, New York. 1995. Pp 271-272.
Ambassador Maria Garre and her beloved pup Raja.

The Path to a Graceful Menopause
While most studies are small or preliminary, there is a growing body of evidence and exciting
initial findings to support an alternative approach to menopause that embodies nourishment,
contentment and balance. There is also growing support for herbalists and alternative
practitioners and their care for women.4 A holistic approach not only eases many of the
challenges that many menopausal women face, but also empowers them to live with more joy
and fulfillment. Keep in mind the broad goals we reviewed previously as you make your way
through the basic pointers outlined below. Remember the aggravating qualities of menopausedry, rough, mobile, subtle, spreading, cold or hot- and see the opposing qualities come to life
in the recommendations.
Make peace with the past and create acceptance of the present and
future.
This is the one, most important element of your transition. There is nothing that drives our
stress like anger, resentment and irritations- especially from the past.
Take time and make space to make peace with yourself, all those that
you have crossed paths with, and your life at large.
Monthly cleanse.
Take two tablespoons of ghee with two tablets of Blood Cleanse twice daily
for 4 days each month as you go through the transition, especially if you are
experiencing lots of heat and high pitta.
Eating an easy to digest kitchari diet and doing a daily abhyanga during
these four days will support the cleansing process.
Bring juice to life: Rasayana.
Rasayana literally means increasing juice. Dryness is probably the most important quality
that is in excess in the menopausal body.
Abhyanga: Not only does the practice of self massage literally oleate the
body, but it also is one of the most effective ways of calming vata and
also the nervous system. Study after study has shown massage as
effective in easing anxiety and stress. 5, 6, 7 It can also be very effective at
helping with uncomfortable joints.8
Shirodhara: The slow pouring of oils on the third eye is a classic therapy
for calming and balancing the mind.9 Find an Ayurvedic therapist
that can support you with this therapy.
Hydration: Your body is 75% water and requires this fluid for nutrition
and elimination of wastes. Drink plenty of water and have sufficient
electrolytes and essential fatty acids to help maintain the quality and
quantity of your waters.
Chyavanprash: Chyavanprash is one of the most classic rejuvenating

formulas used in Ayurveda. It was created to build nutrition and ojas. It
also has antioxidant properties, as amalaki is its primary ingredient. 10
Eat a diet that is vata pacifying but not pitta aggravating.
This consists of warm, well cooked foods, cooked with spices that aid in digestion, such as
cumin, fennel, coriander, saffron, turmeric and hingvastak.
Support your agni.
Have a teaspoon of grated ginger with lime and a pinch of salt before and
after meals.
Drink tea made of cumin, coriander and fennel seeds throughout the day.
Pranayama and Yoga.
Learn the art of breathing slowly and deeply and use yoga to calm your nervous system,
decrease stress, and help with menopausal symptoms.12, 13
Practice nadi shodhana daily for twenty minutes.
Yoga Nidra.
Also known as yogic sleep, yoga nidra is a meditative process while lying on your back or
a similar comfortable position. Take at least 10 minutes every afternoon to practice this
restful process to ease your mind.14, 15
Moon bath.
Spend summer nights moon bathing on your back porch. The direct lumination from the
moon was used as a therapy to increase ojas, and bring coolness to the body. Even just
fifteen minutes, a few times a week, can make a difference.
Herbs.
The Womens Natural Transition formula has the perfect blend of herbs that nourish and
calm vata, while at the same time cooling pitta.
Tips for 5 Main Concerns of Menopause
While all of the recommendations discussed are amazingly beneficial for overall menopausal
wellness, there are specific things that women want particular guidance for. In the following
section, we will review the top five concerns that menopausal women have.
Hot Flashes
Up to 80% of menopausal women suffer from hot flashes. It is important, not only as a cause
of unease, but also as a sign significant pitta running havoc throughout the bloodstream. Those
who have significant hot flashes are more likely to have other risk factors for heart disease.13
Like most other menopausal symptoms, it is a signal to take rest and relax; your sympathetic
nervous system is on high.2
Myra Lewin of Hale Pule Ayurveda and Yoga practices Nadi Shodnah and Sheetali
Pranayamas.
Pranayama:
Nadi shodhana for up to twenty minutes daily will decrease your level of
stress and calm your nervous system.
Sheetali pranayama is extremely cooling and can be used during a hot flash,
itself.16
Diet:
Reduce caffeine and alcohol intake.

Eat healthy kapha foods, such as flaxseed oil, which also have an antiinflammatory effect.17
Pomegranate juice and fresh lime or peppermint tea:
These cooling drinks can cool and cleanse the blood of natural toxins and excess heat.
Weight loss:
Excess weight can serve as an insulating layer, making the body hotter.18, 19 But be carefulif you are underweight, losing further weight will once again create stress on the body.
Meditation:
The ability to maintain inner peace despite external circumstances can serve all of us well.
A daily dose of meditation and other ways of achieving mindfulness can go a long way
with hot flashes.20
Herbs:
Healthy Pitta will do just the trick, and as mentioned previously, Blood Cleanse will help
remove excess pitta from the blood, specifically.
Poor Sleep
To bring more restful sleep, increase heaviness, especially before nighttime. As most cases of
sleep disturbance are caused by hot flushes, the above recommendations will also help.
Milk before bedtime.
Drink hot, boiled milk with some nutmeg.
If you are still having difficulty with sleep, drink milk that has been boiled with
two cloves of garlic.
With either of the above recipes, adding a pinch of turmeric will make the
milk easier to digest.
Take time to meditate before sleep.
Take five minutes to shut the mind off with your breath or a meditation technique.21 Those
five minutes are worth an hour of sleep.
Sleep hygiene.
Sleep at a set time and wake at a set time.
Get sufficient sleep! We often underestimate the amount of sleep we need.

The average adult needs 7-8 hours of sleep.
Avoid naps during the day time.
Go to sleep with the T.V. off.
Herbs.
Ashwagandha, calms the mind and shakes stress off of the body, thereby
bringing a sense of rest to the overtaxed. 22 A couple of tablets daily or add a
half teaspoon of the powder to your cup of milk.
A couple tablets of I Sleep Soundly, which has Ashwagandha and Valerian

among other soothing herbs, may do just the trick.
Vaginal Dryness
Dryness in the vagina affects sexual function for so many women. This is a simple problem with
potentially significant effects, affecting 10-40% of women at least once in their lifetime. This is
clearly the result of high vata in the pelvis, as narrowing and shortening of the vagina and a loss
of fat in the labia accompany it.
Ghee.
Lubricants and moisturizers, aside from hormonal creams, can provide much relief to
vaginal dryness.23 Ayurvedas natural lubricants, ghee or sesame oil, can potentially serve
you equally well.
Hydrate.
Oppose the dry quality with fluids, such as tulsi tea or even just plain water.
A rule of thumb is to drink in ounces the number that you get when you
half your weight in pounds. For an example, if you weigh 120 pounds,
drink 60 ounces daily.
Care for Your Heart
Cleanse your body of excess heat and strengthen your digestive fire to metabolize excess kapha
that may create blockages. These are key ingredients for a healthy heart.
Mental relaxation.
Meditation and other calming practices, such as Tai Chi, all decrease your risk of having
poor heart health by keeping stress levels at bay and decreasing your hearts work load.2
Exercise.
A daily yoga practice not only keeps your body free of stagnation, but it also
is successful at balancing the mind.2
Take a healthy walk daily for 30 minutes.
Herbs.
Arjuna is an herb gaining press for great effects on the heart.24, 25 It is the primary herb in
Heart Formula, which is well formulated for supporting proper function of the heart.
Bone Health
Your bones grow most around the age of twenty. Around the age of 35, you begin to slowly lose
bone mass with the greatest bone loss occurring in the years around your very last menstrual
period.26 Thus, your bones are a dynamic tissue and the sooner you start supporting your bones,
the better.
Keep your colon clean.
The wisdom of Ayurveda has long seen the dhara kala, or membrane, of the colon as being
intimately connected to the dhara kala of the bones. So it is no surprise when we find that
bowel diseases, such as Crohns disease or Ulcerative Colitis, are significant risk factors
for osteoporosis.27, 28 Even colon disorders without structural lesions, such as irritable
bowel syndrome, have links to osteoporosis.29, 30
Strive for healthy bowel movements. Be sure not to have long periods of
constipation or diarrhea. Ayurveda encourages having bowel
movements 1-2 times a day.
Drink plenty of water
Eat an adequate amount of fiber from fruits and vegetables.
Take a dose of Triphala every night before bed. This three-herb blend is
not only cleansing to the colon, but is also rejuvenative.
As per your doshic imbalance, try Vata Digest, Pitta Digest, or Kapha
Digest for healthy digestion.
Calcium intake is very important. What studies are finding, however, is

that there may be differences in need, depending on your diet. For
instance, the protein-dominated diet of the West may require more
dietary calcium as protein can decrease the absorption of calcium. 3, 31, 32
Eat high fiber vegetables that are also a good source of calcium, such as
leafy green vegetables, in balance with proteins.
Sesame seeds and dairy are also excellent calcium sources.
Daily dose of Vitamin D.
There are an array of supplements, but the best, most nourishing source is the sun when it
interacts with your skin. Ideal times are non peak times early in the morning or late in the
evening, and during late spring through early fall, when the sun has its greatest impact. Be
careful not to burn.
Yoga.
A gentle, yet effective practice to prevent bone loss that is appropriate for any age.33 Daily
practice will not only help decrease bone loss, but will also help with balance and stamina,
both very important factors in preventing bone fractures.
Yoga postures focusing on opening the hips and strengthening the

pelvis and core, such as lunges (Virabadrasana 1 and 2, Uttitha
Parsvokonasana), Baddha Konasana, and Prasarita Padottanasana, will
root vata and activate the root of the boney tissue, the pelvis and
sacrum.
Herbs.
Healthy Bones helps support bone strength and support bone density, as does
Ashwagandha, which is particularly good for supporting healthy joints.22
A Call to ALL: the Young and the Wise
The most successful approach to achieving a graceful menopause is to start NOW- no matter
what age you are. Menopause is just another transition in a womans life, just like puberty and
pregnancy. In fact, the classical texts do not refer to it as a disorder. Menopause, as a disease, has
been known to be relatively uncommon in the East, particularly in non-urbanized areas, until
recently as westernization of the East grows rapidly. For this reason, many refer to it as a disease
of the West.35 But menopause is simply a transition, and like any other transition, disarray and
discomfort arise simply because of imbalance. Let us join together in great health, and dispel the
discouraging negative connotations of menopause that send most women in our society into this
phase feeling defeated before they even begin. To that end, follow the general guidelines in this
article as a way of life, starting even in the earlier years of a woman's life. Enjoy the transition.
Enjoy the inner intelligence and clarity that grows within every day. The greatest thing you can
offer to your family and community is that knowledge through your words and actions. I hope
that this article will support you in doing just that.
An Ayurvedic Guide to Understanding Agni
The concept of agni, the Sanskrit word for fire, is rather essential to the Ayurvedic tradition.
Ayurveda views agni as the very source of life. It is said that a man is as old as his agni and that
when agni is extinguished, we die.1 Perhaps even more significantly, Ayurveda teaches us that
impaired agni is at the root of every imbalance and disease. So, the importance of agni in
Ayurveda simply cannot be understated. This resource is intended to give you a deeper
understanding and appreciation of agni, while offering you some practical tools with which to
tend to your own agni.
What is Agni?
Fire has been worshiped throughout human history. In fact, Indo-European languages often had
two distinct words for it: one for an inanimate form of fire, one for an animate form.2
Interestingly, the English word fire was born out of the inanimate form.2 On the other hand, the
Sanskrit word agni (pronounced uhg-nih) is one of the oldest known words for the living,
breathing variety of fire. Agni is also the root from which a number of words evoking the
dynamic nature of fire emerged: ignis (Latin), ugnis (Old Prussian), as well as ignite and
igneous (English).1, 2 As its etymological history suggests, the deeper significance of the
Sanskrit word agni is profound sacred, even.
The Vedic culture revered fire for its light, its warmth, and its ability to cook food.3 But the Vedic
understanding of agni extends well beyond fire in its physical form. Agni also names the fire
element one of the 5 building blocks from which everything in the universe is composed. And
agni refers equally to the digestive fire, the fire of intelligence, and that which governs all
transformative processes. It is the vehicle by which food becomes consciousness. In fact, agni
serves as a bridge between the body, the mind, and the consciousness; it connects lower
consciousness to higher consciousness; and it links the individual to the cosmos.1 In the interest
of honoring the incredible living force that is agni, we will use the Sanskrit word throughout this
resource (alongside English translations, where appropriate).
Evidence of Agnis Importance
In Ayurveda, agni is the source of awareness, nutrition, and intelligence. It drives all types of
transformation, digests thoughts and emotions, and coordinates countless physiological processes
including the digestion, absorption, and assimilation of foods, sensations, and experiences into
energy.1 Agni maintains the bodily tissues, overseeing their creation, renewal, as well as their
breakdown and destruction.1 It gives our skin its luster, and our eyes their sparkle.1, 3 There are
many manifestations of agni that affect the body and mind from the fire of awareness, to the
central digestive fire, from the capacity for discernment within each tissue, to that in individual
cells overseeing transformation at the microscopic level.
Ultimately, agni is the gatekeeper of good health; balanced agni throughout the system prevents
the undue accumulation of vata, pitta, kapha, and ama (toxins). In the event that any of these
substances do start to accumulate, a robust and healthy digestive fire will keep them in the
digestive tract (where they can be easily eliminated), and prevent them from invading any
tissues. If you are dying to know more about the myriad of physiological functions for which
agni is responsible, please consider reading our article on The Importance of Agni.
General Support for Agni
There are many ways to strengthen and support agni, which is hot, sharp, dry, light, mobile,
subtle, luminous, and clear.1, 3 In general, substances and experiences rich in these qualities will
support agni, while those substances and experiences predominated by qualities that oppose agni
will disturb it.
Every morsel of nourishment we ingest (physically and otherwise) is an offering to agni. This
offering can be made with sacred intention or it can be made mindlessly. We can focus on foods
and other forms of nourishment that honor and enhance the qualities of agni or we can ingest
substances and experiences that dilute and smother the sacred fire. Either way, the health of agni
throughout the system will be affected. Here are some practical tips for protecting your sacred
fire.
Eat Well, and with Mindfulness
Food is one of the most obvious and also one of the most potent pathways through which to
invoke balance in the metabolic fire. Overall, eating a diet of light, simple, easily digestible, and
sattvic foods kindles agni and supports natural hunger, as does developing a habit of eating at
regular times each day.4 Eating appropriate quantities of food at each meal (about two handfuls)
also strengthens agni.4 However, it is equally important to allow the digestive fire to fully process
one meal before we eat again, leaving at least three but often four to six hours between
meals.1 Sipping small amounts of warm water or ginger tea with a meal will also support
digestion.
Jathara agni (the central digestive fire) resides primarily in the stomach, but it feeds and
nourishes agni throughout the body. So, when we are truly present with the food we eat when
we give our full attention to the act of being nourished agni is strengthened everywhere in the
body.4 Eating only when hungry also supports agni.4 Genuine hunger is characterized by a sense
of lightness, a pleasant anticipation of food, and is satisfied by eating. False hunger can be
caused by boredom, emotional upset, exhaustion, and other disturbances, but it is usually
resolved with a short rest, a walk, or some warm water.4
Avoid Agni Inhibitors
Cold drinks extinguish the heat of the digestive fire, so Ayurveda generally recommends
avoiding them.4 Similarly, drinking too much fluid (especially in conjunction with or
immediately after food) dilutes agni and can inhibit digestion.4 Excessive sleep, overeating,
emotional eating, and leftovers all tend to dampen the subtle nature of agni, while foods like
cheese, meat, and mushrooms dull its sharpness.4 Heavy foods and cloudy weather can easily
disrupt the light, clear nature of agni.4 Too much caffeine can also upset the balance of the
digestive fire.4 And if we eat when emotionally disturbed, when bored, when thirsty (instead of
hungry), and when the mind is dull and cloudy, agni is bound to suffer.4
Kindle Agni Before Eating
There are many simple ways to kindle agni immediately before we eat so that the digestive fire
can effectively process our foods and burn any previously accumulated toxins. One option is to
take a short walk just prior to eating. This practice can also help to clarify whether hunger is
genuine or not. Emotional cravings will dissipate after a walk while true hunger will be
enhanced.4 Another simple agni kindling technique is to drink more water at appropriate times.
Try drinking a cup or two of warm water upon waking, and a large glass (about two cups) of
warm or room temperature water 20-30 minutes before your meals. These tactics not only help to
cleanse and hydrate the tissues, they also awaken the digestive capacity and can dramatically
improve digestion.5 If you need to support a particular dosha, Vata Digest, Pitta Digest, and
Kapha Digest can help to strengthen the digestive fire by balancing whichever dosha is most
affecting your agni. If you are unsure of which formula would be right for you, please refer to
our article on identifying different digestive imbalances.
Support Digestion After Eating
When you have finished eating, it is important to take a full, deep breath before getting up and
moving on to your next activity. This helps the body to register satisfaction and retains a helpful
level of mindfulness as you transition away from eating. Some people also benefit from the
probiotic effect of enjoying a small cup of lassi after a meal. Lassi is made with one part fresh,
homemade yogurt blended with four parts water, and you can add a pinch of cumin powder and
salt to aid digestion.4 If meals tend to make you sleepy, a very short walk after a meal can be
highly beneficial.4 Or, if you tend to routinely overextend yourself, try lying on your left side for
5-15 minutes after lunch.4 This position activates the solar energy channel, which is linked to
agni, so it is not only relaxing and rejuvenating, but also very supportive of good digestion.
Undertake a Dietary Cleanse Periodically
A cleanse is a powerful way to kindle and reset agni. Ayurveda honors the bodys natural
intelligence. Doing a cleanse gives the physiology a chance to detox, repair, and rejuvenate the
tissues while supporting agni throughout the body. There are many options when it comes to
cleansing. For some, a weekly half or full day water-only fast works well. For others, thats
simply too provoking and eating a mono diet for one day each week is a better choice. This could
be a simple fruit or juice cleanse, or a more nourishing day of kitchari. Which option is
appropriate for you depends on your constitution and your current state of balance. Still others
elect to do a deeper, seasonal cleanse or pancha karma, Ayurvedas signature cleanse, once or
twice a year. A trained Ayurvedic practitioner can guide you in choosing a cleansing routine
appropriate for you body, mind, and spirit. In truth, any of these cleansing regimens are best
done under the guidance of a qualified practitioner.
Engage in Appropriate Exercise
One of the most important ways we can kindle and protect agni is with proper exercise. Ayurveda
offers the unique perspective that the type, duration, and intensity of exercise that is most
balancing for each of us depends largely on our prakriti (constitution) and vikriti (current state of
balance). If you do not know yours, you can explore these simple questionnaires designed to help
you identify your constitution and your current state. Youll also find more in depth information
on how to recognize and respond to specific digestive imbalances in our resource on the Four
Varieties of Agni. If you already have an idea which of your doshas requires the most attention at
the moment, know that:
Vata benefits from gentle, grounding forms of exercise and vata pacifying
yoga.
Pitta is balanced by moderate exercise done with relaxed effort rather than
driven intensity, and is calmed by pitta pacifying yoga.
Kapha responds to vigorous and stimulating exercise and kapha pacifying

yoga.
Fresh Air & Pranayama
Just as fire is fed by fresh air, agni is kindled when we breathe deeply and relax our bodies. This
might be something as simple as going for a walk or a hike in nature. Or, if youre open to a
more specific practice, consider refreshing the deep tissues with a few minutes of pranayama
(yogic breathing exercises). Dr. Vasant Lad teaches a well rounded, agni kindling series in his
Pranayama for Self-Healing DVD. If you are fairly clear about which dosha(s) need the most
support in your system, try:
Nadi Shodhana for vata imbalances.
Sheetali for pitta imbalances.
Bhastrika for kapha imbalances.
If you are not sure which doshas are affecting your agni, our resource on the Four Varieties of
Agni helps to sort out the different types of imbalances and offers practical recommendations
(including specific pranayamas) for each one.
Follow a Consistent Daily Routine
Ayurveda places a great deal of emphasis on maintaining an appropriate daily routine. This
practice is surprisingly supportive of agni. A routine helps to reduce stress and creates a sense of
regularity throughout the day, which bolsters natural hunger at regular intervals, and prepares the
agni to receive food at consistent times. Embracing a daily routine can also help to maintain a
balanced mental state and is considered an important aspect of self-care in Ayurveda.
If you are new to the idea of a routine, youll find more extensive support in our resource on
Creating an Ayurvedic Daily Routine. If youd like to start with something simple, aim to go to
bed at about the same time each night, wake up at about the same time each morning, and eat
your meals at about the same time each day.
Take Triphala
This traditional Ayurvedic formula is comprised of three fruits, and balances vata, pitta, and
kapha. It is revered for its unique ability to gently cleanse and detoxify the digestive tract, while
replenishing, nourishing, and rejuvenating the tissues. In this way, Triphala tends to support agni
throughout the body. About half an hour before bed, you can either take 2 Triphala Tablets with a
glass of warm water or, if you prefer a powder, steep teaspoon of Triphala Powder in a cup of
freshly boiled water for 10 minutes, cool and drink.
the digestive process. Meditation is a beautiful subtle therapy that not only encourages stress
reduction, but that also supports the proper digestion of thoughts and emotions, encourages a
healthier mental and emotional state, and helps us to develop more productive responses to
stressful situations. If you are new to meditation, Dr. Lads Empty Bowl Meditation is a simple,
but beautiful practice, suitable to most anyone.
Extending Reverence to Agni
Agni is essential to our wellbeing; in fact, maintaining balanced agni may just be the secret to
achieving optimal health and longevity. So, it goes without saying that agni is incredibly
deserving of our respect, attention, understanding, reverence, and care. We hope that this
resource has served as a compelling introduction to the central role that agni plays in our health.
As we have seen, it not only governs the digestive process, but also directs critical physiological
functions throughout the body, and plays an important role in mental and emotional health. If
you are still hungry for more information, please consider exploring these complementary
resources:

This article explores the specific functions of agni, as well as the signs and
symptoms of both healthy and impaired agni.

This resource specifically compares balanced agni to the different types of
imbalances that can disrupt it, and offers appropriate therapies for each type
of imbalance.

This piece introduces the toxic, undigested material called ama, whose
qualities directly oppose those of agni. Ama in the body can either be the
cause or the result of impaired agni and in either case, threatens our health.
Ayurvedic Guide to Healthy Elimination

This resource provides a comprehensive look at healthy elimination through
the lens of Ayurveda; it highlights the importance of healthy bowel habits and
stools, offers some general tips for supporting proper elimination, and links to
more specific articles on vata type elimination, pitta type elimination, and
The Ayurvedic concept of fire, or agni, is critically important to our overall health. Agni is the
force of intelligence within each cell, each tissue, and every system within the body. Ultimately,
it is the discernment of agni that determines which substances enter our cells and tissues, and
which substances should be removed as waste. In this way, agni is the gatekeeper of life. In fact,
according to Ayurveda, when the agni is extinguished, death soon follows.1 Ayurveda identifies a
vast range of functions for which agni is directly responsible, but it also teaches us that impaired
agni is at the root of all imbalances and diseases. Hold on. Lets just let that sink in for a
moment: impaired agni is at the root of all imbalances and diseases! This resource is meant to
help you understand why agni is so important, to learn to recognize the signs and symptoms of
both healthy and impaired agni, and to direct you to some practical tools for tending to your own
agni.
Many Faces, One Essence

Ayurveda identifies at least 40 distinct subtypes of agni in the body each defined by its specific
physiological function as well as its location in the body. The mother of all of them is jathara
agni, the central digestive fire that governs the digestion and assimilation of food.2 But there are
many other fire components in the bodys cells, tissues and organs that govern things like
sensory perception and the nutrition of specific tissues. Localized manifestations of agni also
determine which substances can cross cell membranes and maintain cellular memory in our
DNA.2
Despite this apparent diversity, it is important to recognize that agni shares the same fundamental
qualities everywhere it exists in the body. It is hot, sharp, light, penetrating, spreading, subtle,
luminous, and clear.3, 4 A poor diet, an unsupportive lifestyle, and unresolved emotions can easily
hinder agni by dampening any of these qualities throughout the system. Similarly, nurturing the
qualities of agni in a very general way has the potential to benefit agni throughout the body.
The Functions of Agni

Agni governs:1
Transformation
Digestion, absorption, assimilation
The creation of digestive enzymes
All metabolic activities
Strength & vitality
Tissue nutrition
The production of ojas, tejas & prana
Skin color, complexion, glow & luster
The maintenance of body temperature
Mental clarity
Intelligence
Sensory perception (especially visual perception)
Flow of cellular communication
Alertness, affection, & enthusiasm for life
Courage & confidence
Joy, laughter, & contentment
Discrimination, reason, & logic
Patience, stability, & longevity
Healthy Agni
When agni is balanced, it tends to support strong immunity, and a long, healthy life.1 Balanced
agni also adds a certain fragrance to our lives a zest for living that makes the whole experience
more enjoyable.1 The cardinal signs of balanced agni include:5
Normal appetite (Note: healthy hunger involves lightness, clarity, and a pleasant
anticipation of food, but not an urgent need to eat)
Clean tongue (no coating)
Proper appreciation of taste
Good digestion, balanced metabolism
Can digest a reasonable quantity of any food without issue
Proper (and regular) elimination
Complete absence of nausea (or suppressed appetite)
Easily maintains homeostasis
Stable health
Steady weight
Normal blood pressure
Good immunity
Sound sleep
High energy, strong vitality
Surplus of ojas, tejas, prana
Calm mind
Clear perception
Courage, lucidity, & intelligence
Cheerfulness, optimism, & enthusiasm
Love of life
Natural longevity
Impaired Agni
The strength of agni is inevitably affected when its qualities are muted by a poor diet, improper
food combinations, an unsupportive lifestyle, emotional disturbances, or even damp, rainy
weather.5 If we can learn to recognize and address imbalances with agni relatively quickly, the
effects need not be long lasting. Otherwise, they will undoubtedly lead to ill health and disease.
Here are some important warning signs that agni is not operating at full strength.5, 4
Emotional disturbances, with an increased tendency toward fear, anxiety, anger,

confusion, lethargy or depression.
Low energy, weakness, or fatigue
Suppressed or over-active appetite
Indigestion: gas, bloating, constipation, nausea, hyperacidity, loose stools, a sense of

heaviness, feeling tired or mentally foggy after meals.
A tendency toward congestion in the sinuses, the lymph, or even the mind.
While these disturbances can be short-lived or chronic, the impaired digestive process inevitably
leads to the accumulation of wastes, the vitiation of the doshas (vata, pitta, and kapha), and the
stagnation of emotions. Unfortunately, these are all causative factors in the formation of ama, a
toxic residue that is capable of completely disrupting our health and well-being.4, 5 If youre
interested in learning more about ama, its effects, and how to clear it from the body, please
explore our Introduction to Ama.
Determining the Nature of Your Imbalance

Disturbed agni can manifest in countless ways, so it is critically important to look beneath the
symptoms and to address the root cause of the problem. The appropriate treatment is going to
depend on which qualities of agni are most impaired, how they became that way, and where in
the body the disturbance is most active. The first and perhaps most critical step in reclaiming
health is to begin to understand the nature of your particular imbalance. If you would like to
explore the different types of imbalances that can disturb agni, our article on the Four Varieties of
Agni will provide a solid introduction. An Ayurvedic practitioner can also help to hone in on
your unique situation and can recommend a personally tailored treatment program to support
your agni, alongside any other imbalances that need addressing.
Deepening into Reverence

As we have seen, agni is of central importance in our lives. Not only is it essential for proper
digestion, it also plays a critical role in the maintenance of overall health, affecting everything
from our digestive and excretory functions, to our mental capacity, emotional health, and
enthusiasm for life. Understanding the diverse functions of agni invites us to cultivate a deeper
appreciation for the power of this life-giving energy in our lives. In truth, developing reverence
and respect for our agni and learning to care for it properly are among the most sound
investments we can make in our overall health and well-being.
If you are interested in expanding your understanding of agni and related topics, you may find
these additional resources helpful:

As an introduction to the critically important Ayurvedic concept of agni, this resource
explores agnis role in maintaining health and vitality throughout the body, and offers
practical tools for kindling the sacred fire within.

This resource provides a comprehensive look at healthy elimination through the lens of
Ayurveda; it highlights the importance of healthy bowel habits and stools, offers some
general tips for supporting proper elimination, and links to more specific articles on vata
type elimination, pitta type elimination, and kapha type elimination.
According to Ayurveda, good health, longevity, and balanced agni all go hand in hand.
Conversely, most imbalances and diseases can ultimately be traced back to impaired agni. Its
that simple. Balanced agni is the key to living a long, healthy, and fulfilling life whereas
impaired agni is a surefire way to court imbalance, disease, and discontent. But how do we know
if our agni is balanced? What are the signs and symptoms of discord in the central digestive fire?
And how can we support a return to balance when things go awry? To help us get our bearings,
Ayurveda identifies four basic varieties of agni. In the paragraphs that follow, you will find a
detailed exploration of each of them, and, where appropriate, links with suggestions on how best
to support a return to balance. It is our hope, that in understanding the different faces of both
healthy and impaired agni, you will be better able to care for your own.
Sama Agni: Balanced Agni

Those few among us who are blessed with balanced agni enjoy a wide range of benefits as a
result. Balanced agni results in happiness, perfect health, and a calm, clear, and loving state of
mind.1 Individuals with sama agni can generally digest a reasonable quantity of any food in any
season without issue, and they tolerate changes in the weather and the seasons quite gracefully.1
These individuals enjoy balanced digestion, absorption, and elimination, a surplus of ojas, tejas,
and prana, strong immunity, and an abiding sense of contentment and satisfaction, even bliss, in
their lives.1
Unfortunately, in the modern era, with our highly processed food supply, and our fast-paced,
high-stress culture, sama agni is rare. The vast majority of us will identify with one or more of
the other three varieties of agni: those that are impaired in some way. But, do not perceive this as
a life-long sentence to suffering. Rather, it is an invitation to heal. Once we know what forces
have disturbed agni, we can much more effectively support its recovery. Even a rather recent or
seemingly short-lived imbalance in agni should be tended to. In fact, the earlier an imbalance is
detected and addressed, the easier it will be to correct.
Agni and the Three Doshas

In the beginning, disturbed agni is usually a result of an accumulation of vata, pitta, or kapha in
the digestive tract. This excess takes a toll on agni and hinders its proper functioning. Over time,
impaired agni can exacerbate doshic imbalances and can also lead to the accumulation of ama.
These developments further compromise agni, and the cycle tends to perpetuate itself. So,
helping agni to return to balance has both an immediate and a long-term impact on our health. It
improves how we feel now, and it helps to prevent the accumulation of vata, pitta, kapha, and
ama in the future.
Still, how to go about restoring the strength of agni depends on whats affecting it in the first
place. Different types of imbalances affect agni differently, and require different treatments.
Thats where the 3 varieties of impaired agni come in handy. The following will give you a
foundational understanding of how each dosha and its qualities affect the hot, sharp, dry, light,
and subtle nature of fire. But keep in mind that it is entirely possible to have a combination of
them affecting agni such that an imbalance might involve two, or even all three of the doshas. If
you find that you have strong indicators of two or more types of agni affecting your system, we
would highly recommend that you see an Ayurvedic practitioner in order to receive more
personalized recommendations, as correcting more than one type of imbalance in agni can be a
bit tricky. Until then, you can follow the general recommendations in our resource on The
Importance of Healthy Digestion.
Vishama Agni: Irregular Metabolism (too erratic)

Vishama agni is associated with excess vata. Vatas light, dry, subtle and clear qualities are
actually quite supportive of agni, whereas its cold and mobile qualities often interfere with agni.
The cold quality dampens agnis heat while the mobile, airy quality acts much like a gusty wind
either intensifying the fire, slowing it briefly, or, if the fire is too weak to begin with, blowing it
out completely. Vishama agni is therefore irregular and erratic in nature, and it can change on a
dime.
Signs & Symptoms

Vishama agni causes an irregular appetite, variable digestion, indigestion, abdominal distension,
gas, gurgling intestines, constipation (or alternating constipation and diarrhea), and colicky
pain.1, 2 Other symptoms of vishama agni include dry mouth, receding gums, dry skin, cracking
joints, sciatica, low back ache, hemorrhoids, muscle spasms, and insomnia.1 The tongue can
develop indentations along the margins, and can be especially dry, or even hairy.2 Vishama agni
can also cause a feeling of heaviness after eating, and cravings for hot, spicy, or fried foods.1
Emotionally, it tends to cause anxiety, fear, and insecurity.1 When ama forms as a result of
vishama agni, there is often a brownish-black coating on the back (posterior) portion tongue.2 If a
number of these symptoms sound familiar, youll want to review our resource on balancing
vishama agni. If your symptoms seem largely unrepresented here, or if only some of your
symptoms are described here, continue reading.
Tikshna Agni: Hypermetabolism (too hot and too sharp)

Tikshna agni is associated with excess pitta. Pittas light, hot, sharp, spreading, and subtle
qualities normally support agni but in excess, they can inflame it triggering the overactive,
hypermetabolism that characterizes tikshna agni.1 When this is the case, nutrition is often
incinerated and passed through the digestive tract very quickly, leaving the tissues
undernourished. (Note: you may have noticed that pittas liquid and oily qualities are not
mentioned here. An excess in these qualities tend to dampen agni much like pouring hot water
on a fire and can cause manda agni, instead.1 In this case, refer to the manda agni section
below).
Signs & Symptoms
Tikshna agni causes excess intensity in the digestive fire. Individuals with tikshna agni often
have a somewhat insatiable appetite, tend to desire large quantities of food on a frequent basis,
and have great difficulty skipping meals.1 They can also experience fiery symptoms like
hyperacidity, acid indigestion, gastritis, heartburn, hot flashes, acidic saliva, and fever.1, 2 The
lips, throat, and palate may feel excessively dry after eating and the tongue can develop red
margins and tenderness.1, 2 Other symptoms of tikshna agni include hypoglycemia, nausea,
vomiting, diarrhea, dysentery, loose stools, pain in the liver, ulcerative colitis, and other
inflammatory conditions.1, 2 Tikshna agni can also cause hives, rash, acne, and many other skin
conditions (consider reading our Soothing Skin Guide).2 Emotionally, tikshna agni tends to
trigger anger, hate, envy, irritability, aggressiveness, a strong desire to be in control, and harsh
judgment of everyone and everything.1, 2 Tikshna agni is often accompanied by an intense
craving for sweets.1 When ama forms as a result of tikshna agni, it tends to cause a yellow or
greenish coating on the central part of the tongue.2 If a number of these symptoms sound
familiar, youll want to review our resource on balancing tikshna agni. If your symptoms are
either unrepresented, or only partially represented here, please continue reading.
Manda Agni: Hypometabolism (too slow and too dull)

Manda agni is associated with excess kapha. Kapha dosha is predominated by the earth and
water elements and is heavy, slow, cool, oily, smooth, dense, soft, stable, gross, and cloudy. As
such, kapha serves as an important buffer against the heat and intensity of agni in the body.
However, in excess, kapha cant help but suppress the digestive fire, leaving it underactive, dull,
and sluggish. And, as we saw earlier, manda agni can also be the result of pittas oily and liquid
qualities accumulating. Because of the gross, physical nature of these influences, manda agni
usually takes longer to develop and can require more time to correct as well.1
Signs & Symptoms

Manda agni dulls the appetite, slows the metabolism and causes the experience of heaviness in
the stomach, the body, and the mind especially after eating, but sometimes even without food.1
Manda agni often leads to frequent colds, congestion, coughs, as well as allergies, edema, and
lymph congestion.1 It can also cause over salivation, nausea, mucoid vomiting, hypertension,
hyperglycemia, diabetes, hypothyroid, excess weight, and obesity.1 Cold, clammy skin, and
generalized weakness are also signs of manda agni.1 Mentally and emotionally, it can cause
lethargy, boredom, attachment, greed, and possessiveness, along with a desire for excess sleep.1, 2
Manda agni can elicit a strong craving for sharp, dry, and very hot, spicy foods.1 When ama
forms as a result of manda agni, it tends to cause a white coating on the entire tongue.2 If several
of these symptoms sound familiar, youll want to review our resource on balancing manda agni.

Remember, it is entirely possible to have more than one type of impaired agni acting on the
system at once. There might be tikshna-vishama agni where the appetite is strong but the
digestion is irregular, such that when one eats a large meal, they get gas, bloating, and
discomfort.2 Another example would be vishama-manda agni where the appetite is irregular and
digestion is sluggish, causing fairly persistent lethargy, bloating, and sleepiness.2 Of course, any
combination of the three varieties of agni is possible. It is even possible to have vishama-tikshnamanda agni, although this is a rather serious imbalance. At this stage, the most important thing is
to identify the major players in your situation and to begin to offer whatever small steps you can
to support your agni in returning to balance.
The Big Picture

As we know, healthy agni is the key to optimal health. It digests our food, processes our
emotions, oversees intelligence throughout the body, and lends life its particular flavor.
Ultimately, there is only one agni, and it exists everywhere in the body. The four varieties of agni
are simply a tool for distinguishing healthy agni from impaired agni, and if it is somehow
compromised for identifying the influences that have disturbed it. Ayurveda is not a one-sizefits-all system of healing. The individual circumstances and the context within which those
circumstances arose are every bit as important as the particular collection of symptoms. The
point of these types of tools is to increase self-awareness so that we can apply the wisdom of
Ayurveda and begin to heal. If the entire process feels daunting or overwhelming, an Ayurvedic
practitioner can help you to sort out the particulars of your case and offer personalized support
wherever you need it. If you are eager to expand your understanding of agni and related topics,
you may find these additional resources helpful:

As an introduction to the critically important Ayurvedic concept of agni, this resource
explores agnis role in maintaining health and vitality throughout the body, and offers
practical tools for kindling the sacred fire within.
Ama: The Antithesis of Agni

Ayurvedic Guide to Healthy Elimination

This resource provides a comprehensive look at healthy elimination through the lens of
Ayurveda; it highlights the importance of healthy bowel habits and stools, offers some
general tips for supporting proper elimination, and links to more specific articles on vata
type elimination, pitta type elimination, and kapha type elimination.

healthy and impaired agni.
Ama: The Antithesis of Agni
Ama-Reducing Herbs and Spices
In Ayurveda, the concept of fire, or agni, is of central importance. In fact, the strength of agni in
the body is among the most critical factors in determining overall health. By contrast, ama is a
toxic, disease causing substance that forms as a result of impaired agni, and that, in turn, destroys
agni. In this way, impaired agni and the creation of ama routinely enter into a vicious and selfperpetuating cycle. Unfortunately, the accumulation of ama is extremely detrimental to our
health; it can lead to all kinds of imbalances and is a causative factor in any number of diseases.
As a result, understanding ama as the antithesis of agni learning what it is exactly, how to
recognize it, how to rid the body of it, and how to kindle agni in its place can be a very helpful
step in the journey toward optimal health.
What is Ama?
Ama is a Sanskrit word that translates literally to mean things like unripe, uncooked, raw,
immature or undigested.1 Essentially, it is a form of un-metabolized waste that cannot be
utilized by the body.1 To some degree, the formation of small amounts of ama is a normal part of
the digestive process, provided it is efficiently removed. But when it is not regularly cleared and
eliminated, ama becomes hugely problematic. In fact, ama is said to be the root cause of all
disease, and amaya, a Sanskrit word for disease literally means that which is born out of ama.2
The connection between ama and the disease process makes perfect sense because the qualities
of ama are in direct opposition to those of agni. And remember, strong agni is essential to the
maintenance of proper health. In other words, when agni is compromised and when ama
accumulates, our health suffers, and the two situations are mutually reinforcing.
The qualities of agni and ama illustrate their perfect opposition to one another.
Agni is:
Ama is:
Hot
Cold
Sharp
Dull
Light
Heavy
Dry
Oily, Viscous, and Wet
Subtle
Gross
Clear
Sticky, Slimy
Spreading
Stable, Stagnant
Fragrant
Foul Smelling
Is it Really That Bad?
Ama is fairly easy to clear from the digestive tract, but once it spreads into the deeper tissues, it
becomes much more difficult to eliminate.2 As ama accumulates in the body, it inevitably clogs
the channels of the body (srotamsi) and disrupts tissue nutrition.2 This alone is problematic, but
ama can disturb physiological processes at the cellular level as well. When ama finds its way
into the deeper tissues, it coats and clogs individual cell membranes inhibiting cellular
communication and weakening the immune response. This eventually leads to a loss of
intelligence at the cellular level, which can cause much more serious diseases such as
autoimmune disorders, or cancer.2, 5
Signs & Symptoms of Ama
Generalized signs and symptoms of ama in the body include:2
Clogging of the channels (may cause symptoms like sinus congestion, lymph
congestion, constipation, fibrocystic changes, etc.)
Fatigue
Heaviness
Abnormal flow of vata (there are many ways this can manifest in the body,
but examples include excess upward moving energy causing heartburn or
excess downward moving energy causing diarrhea)
Indigestion
Stagnation
Abnormal taste, muted taste, or poor appetite
Sexual debility
Mental confusion
Feeling unclean
Depending on where ama is in the body, it can cause more specific signs and symptoms such as a
thick coating on the tongue, all kinds of congestion, loss of strength, dull eyes, skin blemishes,
fevers, excess weight, poor circulation, edema and swelling, stiffness or inhibited movement,
soreness at the roots of the hair, or generalized aches and pains.2, 3 In the digestive tract, ama
tends to cause changes taste perception, loss of appetite, indigestion, malabsorption, vitamin and
mineral deficiencies, bloating, gas, constipation, diarrhea, sticky stools, or itching at the anus.1, 3
Ama is also often responsible for foul smelling breath, mucus, urine, and stools.1 Mentally and
emotionally, ama leads to a distinct lack of energy and enthusiasm, low self esteem, anxiety,
worry, depression, fear of the unknown, a foggy mind, and unclear thinking.1
Modern diseases that are a direct result of ama accumulation include:1
Atherosclerosis
Candida albicans overgrowths
Elevated blood sugar
Blood urea
Late-onset diabetes
Gout
Some types of depression
Gall stones
Rheumatoid factor
Kidney stones
Elevated Immunoglobulin E
Increased liver enzymes
Helicopylori bacteria
Glaucoma
Leukocytosis
Fevers
Excess red blood cell count
Bacterial infections
Excess platelet count
Tumors
The Causes of Ama
There are any number of reasons that ama can begin to accumulate in the body, but impaired agni
is always a piece of the puzzle. And because ama itself disturbs agni, it can sometimes be
difficult to tease out which came first. In reality, it doesnt matter. Habits that disrupt agni can
often be implicated in the formation of ama. Likewise, habits that contribute to the formation of
ama will disturb agni. Here are some examples of such habits:3, 2, 1
A poor diet, which might involve:

o
Overeating or emotional eating
Improper food combinations
Especially heavy food
Fried food
Excess amounts of cold or raw foods
Highly processed or sugary foods
An excess of the sweet, sour, or salty tastes
A detrimental lifestyle (e.g. high stress, excess or inadequate sleep, lack of

routine, excessive or inadequate exercise, etc.)
Irregular eating habits
Sleeping or eating before food is digested
Sleeping during the day (for some constitutions)
Lack of exercise
Repressed or unresolved emotions
In Ayurveda, removing the cause of an imbalance is always one of the first steps in the line of
treatment. While the exact cause in your case may not be entirely obvious to you, an Ayurvedic
practitioner can help you to identify and redirect any aspects of your life that may be
compromising your health. In the mean time, the following suggestions will be helpful.
General Support for Digesting & Eliminating Ama
Fortunately, there are a number of ways to encourage the body to digest ama and eliminate it
from the body. The following strategies support the bodys natural, physiological detoxification
process. Ultimately, they bolster the digestive capacity, improve tissue nutrition, and help to
eliminate ama via the urine, feces, and sweat.4
Therapeutic Herbs
Herbal support is often indicated when the agni is strong enough to produce an appetite, but not
strong enough to completely digest the food, resulting in the formation of ama.4 The bitter and
astringent tastes are a powerful combination because the bitter taste dries and drains ama, while
the pungent taste destroys and digests it.1 This is a common flavor combination in herbs and
formulas widely used to digest ama.
Ayurveda reveres a surprising number of herbs for their ability to digest and eliminate ama.
Often, they are the same herbs that are taken before meals to kindle the digestive fire, but they
are taken after meals, in significantly larger doses.4 In this way, the herbs themselves serve as a
source of fuel to fan the impaired digestive fire. Obviously, the appropriate combination of ama-
reducing herbs depends on the context of each individual and should be determined by a
qualified practitioner. Special care should be taken in cases of high pitta or severe inflammatory
conditions (e.g. ulcers) because herbs that digest ama also tend to be quite hot and can further
aggravate the situation. It is also worth noting that many of these herbs are common household
spices like fresh and dried ginger, cinnamon, nutmeg, mustard seed, garlic, cumin, black pepper,
fennel, and coriander. Some specific ama-digesting herbs are included in the vata, pitta, and
kapha sections below.
Sweating
Warming the body and inducing a gentle sweat thins ama, loosens its grip on the tissues, and
helps to move it toward the digestive tract, making it easier to eliminate. So, whether this is
accomplished with a gentle steam bath, a sauna, or appropriate exercise, sweating can be
tremendously helpful. However, take care if pitta is high, as too much heat and sweating can
inadvertently aggravate pitta and trigger additional imbalances.
Sun Bathing
While we certainly need to be particular about when and for how long our skin is exposed to
direct sunlight, appropriate doses of sunlight increase lightness, kindle agni, and are especially
good for certain types of eczema, psoriasis, arthritis, depression, and water retention.1 For some,
just 10 minutes of morning or evening sunlight is enough; others can easily tolerate 40 minutes.4
Special care should be taken not to receive too much sun, and this is especially important in fairskinned pitta types, who will tolerate the least amount of sunlight.1 For these types, moon
bathing might actually be more balancing.4
Receiving Prana
every cell and tissue throughout our bodies. It is carried on and stimulated by the breath.
Imbibing prana is very helpful in digesting and eliminating ama.1 There are a number of effective
ways to bathe our tissues in fresh prana. These practices are especially good for asthma,
bronchitis, emphysema, anxiety, fear, the nervous system as a whole, and the mind.1 The simplest
method is to spend some time in nature and either take several deep, relaxed breaths into the
belly, or go for a relaxed, enjoyable hike.4 Pranayama either indoors or out of doors (as long as
it is not excessively windy) is another powerful way to infuse the mind-body organism with
prana. Specific pranayama practices are included in the vata, pitta, and kapha sections, below.
Beginning practices that are appropriate for most anyone include full yogic breath, ujjayi, and
nadi shodhana.
Yoga
Yoga is similarly beneficial because it awakens prana throughout the body, warms the body,
usually induces a mild sweat, helps to stretch and wring out tissues that may be storing
accumulated ama, and calms the mind. While the most balancing style of yoga may vary from
one person to the next, just 10-20 minutes of yoga per day can be remarkably transformative.
Specific suggested yoga practices are included in the vata, pitta, and kapha sections below.
Diet
The diet can be a powerful ally in eliminating ama. Here are some simple adjustments that can
make a huge difference:1
Favor
Reduce or Avoid
Tastes
the pungent, bitter, and astringent

tastes
the sweet, sour, and salty

tastes
Fruit
sour fruits like cranberries
especially sweet fruits
Vegetabl
es
lots of vegetables and greens

(some raw veggies will be
especially supportive for pitta)
mushrooms and especially

sweet or heavy vegetables
(like root vegetables)
Grains
whole grains
(like barley, quinoa, millet, rye,
and basmati rice)
processed and starchy grains

(like bread, pastries, wheat,
and oats)
Legumes
mung beans
Nuts &
Seeds
pumpkin seeds
(in small quantities)
nuts
Oils &
Ghee
small amounts of ghee, mustard

oil, or linseed oil
all other oils
Dairy
small amounts of goat's milk, if

another milk substitute is not
agreeable
dairy
eggs and meat especially

red meat, shellfish, fish, and
pork
Animal
Foods
Sweetene
rs
small amounts of honey

(no more than 2 tsp. per day)
sugar and all other

sweeteners
Drinks
spicy teas made from ginger,

cinnamon,
cardamom, or fennel, and
dandelion root coffee
iced or chilled drinks
Taking a short walk after meals or lying on the left side for several minutes after lunch can also
help to effectively kindle agni and digest ama.4
Fasting
Fasting can be very helpful in eliminating ama, but can also be very provoking to some
constitutions and should be done with care. Vata types will often do best on short fasts that
include liquidy soups for a bit of sustenance.1 Pitta types typically tolerate juice fasts, especially
during the spring and summer.1 Kapha types, on the other hand, usually benefit from a brief
water-only fast, though they tend to resist actually doing it.1 In any case, sipping on hot water or
spice teas (i.e. black pepper, cinnamon, and cardamom) can help to clear toxins while settling
hunger pangs in the stomach.1 All three doshas respond well to mono-diet types of fasts where
something like kitchari is consumed for the length of the cleanse (see next section).
Cleansing Therapies
A deeper cleansing regimen is often required in order to draw ama out of the deep tissues. A
number of different cleansing techniques are outlined in our Introduction to Ayurvedic
Cleansing. Some are short and simple. Others are longer, more complex, have a deeper impact,
and should only be done under the guidance of a trained practitioner. For example, pancha
karma, Ayurvedas signature cleanse, is entirely organized around loosening ama, toxins, and
excess vata, pitta, kapha, from the deep tissues, moving them to the digestive tract, and from
there, eliminating them from the body. While there are many options, it is important to choose a
cleansing program that feels completely manageable to you and to enlist adequate support for
your process. Otherwise, you may struggle and your efforts will not deliver the results you might
have hoped for. In any case, an Ayurvedic practitioner can help guide you and can customize
your approach to more specifically address your concerns and imbalances.
Cultivating a Supportive State of Mind
Because the mind and body are one, ama is also affected by our quality of consciousness, and
can be treated by increasing sattva in our lives while being mindful not to overindulge on rajas
and tamas.1 Sattva is the principle of light, clarity, equilibrium, and wisdom. Rajas is the
principle of passion, action, and movement. Tamas is the principle of darkness, inertia,
heaviness, and decay. Each of them has a place in our lives, but ama shares qualities with rajas
and tamas, not sattva. Therefore, when trying to clear accumulated ama, it is important to expand
sattva and to be mindful of balancing rajas and tamas. Here are some ideas about how to do that:1
Rajas is balanced with the practice of compassion and patience.
Tamas is countered by practicing selflessness and generosity.
Sattva is encouraged by many of the above strategies, spiritual practice, and

by cultivating unconditional love, contentment, and peace within.
In addition, consider the impact of simply cultivating deep respect and appreciation for ones
self. Bathing the tissues in self-love, can improve the bodys intelligence, even at the cellular
level.5 On the other hand self-deprecating thought patterns and self-loathing can be detrimental to
the healing process.
More Precise Tools for Specific Types of Ama
As we have seen, there are a number of effective ways to treat ama systemically. However, ama
routinely mixes with vata, pitta, and kapha, and each of the doshas interacts with ama in a unique
way. Specific manifestations of imbalance in the body often provide important clues as to which
dosha(s) are involved, and can help us to identify additional measures that will provide more
specific support to our particular type of ama.
Vata Ama
When ama mixes with vata, it tends to accumulate in the lower abdominal area and pelvic cavity,
and has a particular propensity for disturbing the colon and the joints.1, 4 Vata ama may also cause
a dry or astringent taste in the mouth.4 As it disturbs agni, vata ama increases the likelihood of
constipation, and can also cause dry skin, congestion, bloating, generalized body aches, and
pain.2 Eventually, vata ama can lead to more serious disorders like diverticulitis, arthritis, and
sciatica.1
Balancing Vata Ama
Because vata ama tends to accumulate in the lower abdomen and the colon, softening demulcents
are often indicated, as are herbs and formulas like Vata Digest tablets, hingvastak, trikatu, and
aloe vera gel.1 Herbs and spices that help to digest vata ama include fresh ginger, black pepper,
pippali, fennel, guggulu, chitrak, cinnamon, hing, ajwan, mustard, castor oil, and rock salt.4 Nadi
Shodhana is a particularly balancing pranayama for vata type ama, and Vata Pacifying Yoga will
be very supportive as well.
Pitta Ama
When ama affects pitta dosha, it tends to accumulate in the central abdominal region, causing
stagnation in the small intestine, liver, and gall bladder.1 Pitta ama also has a tendency to
circulate in the blood.1 It can cause offensive smells that are fleshy, sour, or acidic in nature and
may result in a bitter or sour taste in the mouth.4 The urine, stools, and the coating on the tongue
tend to be dark yellow or greenish in color.2 Pitta ama is heavy, stagnant, thick, and cooler than
healthy pitta.2 It dampens the strength of the digestive fire, subdues the appetite, and can create
heartburn, acid indigestion, nausea, diarrhea, feverishness, rashes and other skin disorders, as
well as widespread inflammation.2 If left untreated, pitta ama can cause ulcerations to mucus
linings, more serious disorders in the liver, as well as infections of the blood.1
Balancing Pitta Ama
Pitta ama responds well to purgation, bitter herbs, rhubarb, and aloe vera gel.1 Herbs, spices, and
formulas that help to digest pitta ama include Pitta Digest tablets, avipattikar powder, coriander,
neem, musta, fresh ginger, cinnamon, lime, and tamarind.4, 1 Sheetali is a particularly balancing
pranayama, and Pitta Pacifying Yoga is especially supportive as well.
Kapha Ama
Kapha type ama tends to accumulate in the stomach, chest, lungs, and sinuses.1 It is thick, sticky,
cloudy, stringy, foul smelling, is not easily expectorated, and can create a salty or sweet taste in
the mouth.2, 4 One may feel the urge to burp, but be unable to relieve the sensation.2 Kapha ama
subdues both agni and the appetite, and often leads to copious mucus, colds, coughs, sinus
congestion, as well as lymphatic congestion and tenderness.2, 1
Balancing Kapha Ama
Because kapha ama concentrates in the stomach and lungs, it responds well to expectorants,
emetics and herbs and spices that are pungent, bitter, and astringent.1 Herbs, spices, and formulas
that help to digest kapha ama include Kapha Digest tablets, trikatu, dried ginger, black pepper,
pippali, cumin, punarnava, chitrak, guggulu, garlic, kutki, vidanga, tulsi, mustard, hing, ajwan,
and rock salt.4, 1 Bhastrika is a particularly balancing pranayama, and Kapha Pacifying Yoga is
very supportive as well.
Broadening Our Perspective
As destructive as ama is, the healing process is remarkably supported by positive ideas and
attitudes. So, it is also important to direct some attention toward appreciating our bodies and
their natural ability (when given proper support) to digest and eliminate ama. Remember, ama
cannot form in the presence of truly balanced agni. So in the long run, tending to agni is just as
important as eradicating ama. If you are interested in expanding your understanding of agni and
the different types of imbalances that can hinder its proper functioning, you may find these
additional resources helpful:

As an introduction to the critically important Ayurvedic concept of agni, this
resource explores agnis role in maintaining health and vitality throughout the
body, and offers practical tools for kindling the sacred fire within.

This article explores the specific functions of agni, as well as the signs and
symptoms of both healthy and impaired agni.

This article compares balanced agni to the different types of imbalances that
can disrupt it when excess vata, pitta, or kapha accumulate in the body, and
offers appropriate therapies for each type of imbalance.

Elimination is critical to the successful eradication of ama. This resource
provides a comprehensive look at healthy elimination through the lens of
Ayurveda; it highlights the importance of healthy bowel habits and stools,
offers some general tips for supporting proper elimination, and links to more
specific articles on vata type elimination, pitta type elimination, and kapha
type elimination.
References
1
Pole, Sebastian. Ayurvedic Medicine: The Principles of Traditional Practice. London: Churchill
Livingston, 2006. Print. 44-46, 103-105.
2
Lad, Vasant. Textbook of Ayurveda, Volume II: A Complete Guide to Clinical Assessment.
Albuquerque: The Ayurvedic Press, 2006. Print. 190, 199-202.
3
Lad, Vasant. Textbook of Ayurveda Volume I: Fundamental Principles of Ayurveda.

Albuquerque: The Ayurvedic Press, 2002. Print. 89-90.
4
Lad, Vasant. Textbook of Ayurveda Volume III: General Principles of Management and
Treatment. Albuquerque: The Ayurvedic Press, 2012. Print. 136-155.
5
Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. New York: Three Rivers Press,
1998. Print. 54-55.
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Revolving Seated Pose Helps Support Healthy Elimination
Photo: Banyan Ambassador Pamela Quinn
Ok. Lets be completely honest for a moment. Who among us has not suffered from constipation,
diarrhea, or some other malady affecting the bowels? For many of us, these disturbances are
somewhat routine occurrences. And yet, as a culture, were morbidly afraid to talk about them.
Fortunately, Ayurveda has a lot to say about why these types of imbalances are so common, and
what we can do to correct them. So, perhaps its time to cast aside any resistance, stigma, or
embarrassment in order to offer our bodies some real support in the area of elimination. This
resource explores Ayurvedas perspective on this topic in some depth. If you were hoping to find
a few quick recommendations for an acute case of constipation or diarrhea, click on the
appropriate link for some suggestions. But if your symptoms recur frequently, consider returning
here soon so that you can begin to explore and address the root cause of your imbalances. The
truth is that, for all of us, our bowel habits and stools can teach us a great deal about what our
bodies need in order to return to balance.
Ayurveda views elimination as an important indicator of overall health because healthy
elimination generally points to strong agni (digestive fire), which is one of the cornerstones of
well-being and longevity. Perhaps even more significantly, Ayurveda recognizes that the
digestive tract is the very first place that imbalances arise in the body. This being the case, our
stools tend to offer very early warning signs that something is amiss physiologically, even if the
imbalance is fairly minor at first. If an emerging imbalance is not properly addressed, it will
either take root in the digestive tract (as a more serious condition), or spread to other tissues and
create disturbances there. If, on the other hand, we can learn to understand and respond to the
early indications of discord, our bodies have a remarkable ability to self-correct and heal.
It is amazing what we can learn about ourselves just by paying attention to our bowel habits and
our stools. But, given the taboo nature of this topic, the easily observable indications of health
and imbalance that can be seen in our daily cycles of elimination are often overlooked. We hope
that this exploration will be both enlightening and inspiring for you, and that it will offer you a
number of practical tools to support healthy elimination in your own life.
What Defines Healthy Elimination?

According to Ayurveda, healthy elimination occurs one to two times daily.1 In a perfect world,
the first bowel movement of the day occurs within a few minutes of waking, ideally before
sunrise. If there is a second bowel movement later in the day, it often occurs after a meal, in the
afternoon or evening. Balanced stools themselves:1
are well formed, about the consistency of a ripe banana.
maintain their shape after being eliminated.
are a light brownish-yellow color.
float (if eliminated into a toilet bowl containing water).
are slightly oily.
are not sticky; the anal orifice is easily cleaned and the stool does not stick to the toilet.
have only a mild odor.
Does your reality fall a little short of the ideal? Most do. Its not surprising, really. Leading fastpaced, stressful lives, ingesting processed foods, multitasking, and eating on the run can all take
a significant toll on digestive health and excretory function. But thats why exploring this topic is
so valuable so that we can foster balance in our bowel habits, our stools, and throughout our
bodies.
Through the Lens of Ayurveda: The Channel of Elimination

In Ayurveda, the physiological systems in the body (like the reproductive system or the urinary
system) are called channels each with important overall functions. Many of us are accustomed
to thinking about the digestive tract as a continuous whole, with each of its component parts
the mouth, the esophagus, the stomach, the small intestine, the colon, etc. contributing to the
complex process of refining ingested food until whats left is finally eliminated as waste. But
consider this: over 5,000 years ago, Ayurveda distinguished the channel of food (which starts at
the mouth and ends with the small intestine), from the channel of solid waste (which begins at
the colon and continues to the anus). Its not that the ancient rishis were confused about the
continuity of the human digestive tract. They simply recognized important distinctions in the
functions (and the therapeutic treatment) of these two channels. While the two are certainly
related and can impact one another, the first is more about taking food and nutrition into the
body; the second is primarily about eliminating waste.
Ayurveda emphasizes the importance of proper movement and flow throughout all channels of
the body, and the channel of elimination is no different. Regular movement of the bowels is an
essential part of keeping the digestive channels flowing properly. But healthy elimination also
carries out the critical functions of absorbing water and glucose, forming stools, eliminating solid
waste, and clearing heavy metals and toxins from the body.1
Common Imbalances in the Channel of Elimination

While there are certainly many things we can do to generally foster healthy elimination (see
general strategies below), identifying which dosha(s) are involved in a specific imbalance allows
us to pursue deeper, and more focused therapeutic strategies. The following table is meant to
facilitate this process.
Healthy Versus Imbalanced Stools1

Balanced
Vata
Pitta
Kapha
Quantity
moderate
scanty
moderate
copious
Qualities
slightly oily,
soft
dry, hard
oily, liquid, hot
oily, slimy,
sticky, slow
Consistency
similar to a
ripe banana in
shape and
consistency
bullet-like,
similar to deer
or rabbit
droppings
loose, semisolid, frequently

fall apart in the
water
well-formed (but
often sticky, or
with mucus)
Buoyancy
floats (because
there is no
ama)
sinks
can float or sink
sinks (may float

with mucus)
Color
light brownishyellow
dark brown
yellow-green or
red
pale yellow
Odor
mild, nonoffensive
slightly
astringent, mild
sour, pungent,
acidic, very
strong
mild, may smell

sweet
1-2 times per

day, once upon
waking
irregular, tends
toward
constipation
frequent
(commonly at
least 2-3 times
per day), tends
toward diarrhea
1-2 times per

day, may not feel
complete, and
may
occasionally skip
a day
easy and
natural to pass
difficult to pass,
can cause
straining and
can even be
painful
passes quickly;
can feel hot,
urgent
often feels
sluggish, slow,
or incomplete;
sticky; difficult
to clean
Regularity
Subjective
Experience
Sometimes it is very easy to identify personal tendencies at a glance in which case, youll find
more specific support for returning to balance here:
Vata Type Elimination
Pitta Type Elimination
Kapha Type Elimination

If you remain uncertain after reviewing the table, youre welcome to peruse all three doshaspecific elimination guides to gain a deeper understanding of each type of imbalance. Or, a
qualified Ayurvedic practitioner can offer a more personalized assessment of your needs.

It is also important to keep in mind that longstanding imbalances in the channel of elimination
often involve more than one dosha, and can easily lead to more complex disorders such as
irritable bowel syndrome and inflammatory bowel disease. These conditions are more serious
and should be treated only by qualified practitioners in partnership with your primary
healthcare provider. That said, understanding the Ayurvedic perspective on these types of
disorders can provide valuable insights.
Irritable Bowel Syndrome

Ayurveda views irritable bowel syndrome (IBS) as an imbalance involving both vata and
pitta. Vata (which is mobile) pushes the hot, sharp, and liquid qualities of pitta, from their
seat in the small intestine, into the colon where pitta disrupts the function of elimination.2
IBS can cause alternating diarrhea and constipation, or result in a general tendency toward
one or the other.2 If you suffer from IBS, a trained Ayurvedic practitioner can recommend a
protocol appropriate for your particular manifestation of the disease, but common
treatment strategies include the use of individualized herbal formulas, supportive foods
such as yogurt or soaked flax seeds, and bastis (Ayurvedic enemas) to lubricate and soothe
the colon.2
Inflammatory Bowel Diseases

Vata and pitta are also both involved in inflammatory bowel diseases such as ulcerative
colitis and Crohns disease. The Ayurvedic perspective on inflammatory bowel disease is
that it is a result of vatas mobile quality displacing pitta into areas of the digestive system
that are not adequately protected against pittas hot, sharp nature. The specific diagnosis
depends on where pitta lodges in the digestive tract and how it disturbs the local tissues. In
the case of ulcerative colitis, pitta inflames the colon, leading to ulceration of the bowel
wall and the disruption of normal bowel function.2 In Crohns disease, while vata remains
the instigator, and pittas hot, sharp qualities are still the inflammatory agents, the
inflammation and ulceration can occur anywhere in the GI tract.
Specific treatment strategies for inflammatory bowel disease will depend on the individual,
but usually focus primarily on soothing pitta, while simultaneously stabilizing and
correcting the movement of vata.2 Common remedies include customized herbal formulas,
soothing foods such as stewed apples and apple juice, the internal use of cooling aloe vera
gel, and bastis (Ayurvedic enemas), which use oil or herbal tea to pacify both vata and
pitta in the colon.2
Start your morning with a cup of warm water.
General Strategies to Support Healthy Elimination

Whatever your specific imbalances, the following strategies tend to support healthy elimination
on a very general level, and are typically appropriate for anyone.
Hydrate
Taking in an appropriate quantity and quality of fluids is a great place to start because being
properly hydrated is critical to both digestion and elimination. How much fluid is appropriate can
vary widely depending on ones age, constitution, imbalances, climate, and activity level. But
chances are that if you tend to have dark, pungent, or scanty urine, infrequent urination, a
tendency toward constipation, or dry skin, you may be under-hydrated.
If you think you need more fluids, try drinking a cup or two of warm water upon waking, and a
large glass (about two cups) of warm or room temperature water 20-30 minutes before your
meals. These tactics not only help to cleanse and hydrate the tissues, they can also awaken the
digestive capacity and dramatically improve digestion.3 Ayurveda generally recommends
avoiding iced beverages (including iced water) and does not recommend more than a few sips of
water (or other beverages) with meals; these fluids, when taken with food, can dilute or inhibit
the digestive process. And finally, focus on receiving adequate amounts of cleansing, hydrating
fluids were talking primarily water and herbal teas (though small amounts of fruit and
vegetable juice can also be supportive for some). In general, it is best to avoid drinks that are
loaded with sugar or caffeine, like soda or coffee.
Implement A Daily Routine

Physiologically, our bodies are highly adapted to having a sense of routine. Ayurveda tends to be
elegantly intuitive and this recommendation is a perfect illustration; it just makes sense that
regularity in our schedules would foster regularity in our bowels. If you dont have much of
routine, consider starting with some simple focal points throughout your day: work toward
getting up and going to sleep at about the same time, and try carving out a consistent time to eat
breakfast, lunch, and dinner each day. These simple steps give our nervous systems a sense of
normalcy, quiet the stress response, and support our bodies in carrying out routine physiological
functions.
If your elimination is not especially regular, you might also consider setting aside a few minutes
for a bowel movement each morning, even if there is no urge. Simply sit quietly on the toilet,
breathe into your belly, and relax. Allowing your body the time and space to eliminate in this
way each morning (even if nothing happens) can invite a more regular habit of doing so over
time.
Exercise is also an important component of a routine one that can be critically important to
regular bowel habits. When we are underactive, the metabolic system slows and the bowels can
become especially sluggish. Exercising 3-4 days per week fires up the metabolism and helps to
support regular elimination. Even something as simple as a 20 minute brisk walk can make a big
difference. Ayurveda recommends different types and intensities of exercise for different
individuals. For more specific recommendations, please see our resources on vata, pitta, and
If you are generally intrigued by the idea of developing a daily routine that will foster balance
and overall health, please explore our resource on creating an Ayurvedic daily routine.
For optimal digestion, fill the stomach with 1/3 food, and 1/3 water, leaving 1/3 empty.
Eat Well
As one might expect, diet has a profound effect on elimination. A healthy diet emphasizes
nutritious, seasonal, whole foods and limits processed foods and refined sugars. But in Ayurveda,
it matters not only what we eat, but also when we eat, how much we eat even how we eat. For
instance, its incredibly important to offer our full attention to the act of being nourished.
Fostering a degree of presence with our food can dramatically improve our digestive capacity. In
addition, consider adopting the following Ayurvedic practices to further strengthen digestion and
elimination.
Follow Your Hunger

Ayurveda views appetite as an important precursor to nourishment. Hunger is a natural
indication that the body is ready to eat and that the digestive fire is strong enough to digest
a meal, so it is best to eat only when we are hungry.2 But for many of us, distinguishing
real hunger from a more emotional desire to eat can be tricky. We have to ask ourselves if
we are emotionally objective. And, if we have eaten a substantial meal within the last 3-4
hours, its quite possible that the hunger is more of an emotional craving. Real hunger
comes with a natural feeling of lightness and clarity, a pleasant anticipation of eating, and
is satisfied by food.4
Eat Appropriate Quantities of Food

In the West, we are generally accustomed to eating very large meals. Ayurveda
recommends much smaller meals: just the amount of food that we could hold in our two
cupped hands.2 Another helpful guideline is to think about filling the stomach with food,
and with water, leaving the final empty for optimal digestion.2 Any water taken with a
meal should be room temperature or warm, not iced.2 And ideally, we would not ever eat to
full satiation.
Allow Adequate Time Between Meals

The metabolic function works best when it is allowed to completely digest one meal before
it starts in on another. It is usually a good idea to allow at least 3-4 hours between meals.
While this timeframe can vary based on the meal itself and the individual, the return of
natural hunger is usually a good indicator that the digestive system is ready for action.
Undertake a Dietary Cleanse or Detox Program

Stoking the digestive fire with a cleanse can be an incredibly powerful way to support
proper elimination and improved overall health. The basic premise of a cleanse is that our
bodies are inherently intelligent; when we provide a break from the barrage of potentially
harmful inputs, our bodies immediately allocate the extra energy to cleaning house
repairing and rejuvenating the system for optimal performance. Cleanses can help to clear
toxins, balance the doshas, kindle a stronger digestive fire, and balance the cycles of
elimination. A cleanse can be as simple as a half or full day fast, a short juice cleanse, or a
longer mono-diet of something like kitchari. Ayurveda offers a number of effective
cleansing techniques. If you are intrigued and would like some guidance choosing the one
that is right for you, please visit our Introduction to Ayurvedic Cleansing.

digestion and elimination. Ayurveda recognizes the power of a number of subtle therapies for
stress reduction. Meditation is a very effective technique; it helps to minimize our experience of
stress and also encourages the development of more constructive responses to stressful
situations. Even 10-15 minutes of daily meditation can have a profound impact on your state of
mind and your digestive health. If you do not already have a meditation practice, Empty Bowl
Meditation, as taught by Dr. Vasant Lad, is a simple but powerful practice appropriate for most
anyone.

the mind-body organism. Like meditation, pranayama supports balance in the nervous system
and begins to unwind the cycle of chronic stress that can trigger imbalances in the digestive tract.
Pranayama also helps to access and reset longstanding patterns in the energetic body. Further, by
breathing deeply into the abdomen, we naturally unwind tension patterns that can inhibit
digestion and elimination. Specific pranayamas for each dosha are recommended in our
resources on vata, pitta, and kapha type elimination.
Practice Yoga
Yoga is another therapy that can help to reduce stress, strengthen digestion, and keep the channel
of elimination relaxed and flowing properly. Specific practices for each dosha are recommended
in our resources on vata, pitta, and kapha type elimination.
Take Triphala
Triphala, a traditional Ayurvedic formula comprised of three fruits, is balancing for vata, pitta,
and kapha. Triphala has a particular affinity for the colon and is therefore very supportive of
healthy elimination. It is revered for its unique ability to gently cleanse and detoxify the digestive
tract, while replenishing, nourishing, and rejuvenating the tissues.
About half an hour before bed, take 2 Triphala tablets with a glass of warm water. If you prefer a
powder, steep -1 teaspoon Triphala powder in a cup of freshly boiled water for 10 minutes.
Cool and drink. Or, you might try Triphala Liquid Extract before bed instead.
Consider the Condition of Agni

When it comes to imbalances in the channel of elimination, identifying the root cause usually
requires looking at and tending to the broader condition of the agni (digestive fire). If you are
interested in understanding more about agni, please consider exploring these complementary
resources:

Symptoms in the channels of elimination are often the result of broader imbalances with
agni (the metabolic fire). As an introduction to the critically important Ayurvedic concept
of agni, this resource explores agnis role in maintaining health and vitality throughout
the body, and offers practical tools for kindling the sacred fire within.

both healthy and impaired agni.

This resource compares balanced agni to the different types of imbalances that can
disrupt it, and offers appropriate therapies for each type of imbalance.

Your Unique Path to Healing

Ayurveda honors the bodys innate intelligence. In many cases, when we return the body to
balance, it heals itself naturally, and our symptoms simply cease to exist. Its also important to
understand that, in Ayurveda, context is everything. Ayurveda teaches us to look beyond our
symptoms and to identify the primary imbalance(s) behind them. Correcting the underlying
cause is a fundamental part of the Ayurvedic healing process. This is why each individuals
situation is so important. A seasoned Ayurvedic practitioner might give two people with Crohns
disease very different recommendations. Likewise, two people with chronic constipation might
be directed to follow individually nuanced treatment strategies. It all depends on who they are as
individuals their age, their constitution, their imbalances, their diet, their lifestyle, their
strengths, and their weaknesses. In other words, in Ayurveda, it matters how you arrived at this
particular moment in time, and that context can help to reveal where it is that you have the
greatest capacity to heal your unique entry point for profound change.
A qualified Ayurvedic practitioner can support you in getting to the bottom of and resolving
your particular concerns. But with or without professional guidance, Ayurveda offers a number
of elegant treatment strategies for every ailment. Finding the specific combination of tools that
will most powerfully support you can take a bit of time and effort. But, its a rewarding journey,
and we sincerely hope that we can support you along the way.
Pamela Quinn, Banyan Ambassador
The breasts have been used in symbolism since time immemorial.1 They have represented love
and fertility, as well as sex and pleasure. But dream interpretation theories show that in the deep
recesses of our minds, for men and women alike, breasts symbolize something even more
integralour primal need for motherly love, support, security, care, and nourishment,
because their function as an organ is to give just that. They also symbolize our innate desire to be
beautiful and desired and, therefore, can have a profound impact on our self-image.2
Thus, the breasts serve not only physical needs of sexual intimacy and breastfeeding but also
energetic needs. Likewise, the state of our breasts and changes in them are huge clues as to what
emotions are being processed or need processing. In this way, caring for our breasts is caring for
our soul. A beautiful statement by Susun Weed in her book Breast Cancer? Breast Health! sums
up this idea: We cannot nurture others fully or well unless we also nurture ourselves.3
Never have I seen an area of the body correlate so well with what is manifesting within a
persons heart and mind. Both men and women often go to their doctors with a feeling of
discomfort in the chest, without any cause found after numerous tests and scans. But the
discomfort is realthe causes are often too subtle for Western instruments to detect. In
Ayurveda, we recognize these subtle sensations as signs of imbalance before the imbalance
increases to manifest fully as a disease. So often, it coincides with relationship problems and
other stressors in life. I have seen breakouts of acne in a strikingly circular pattern over the chest
during periods of marked anger and frustration. Similarly, I have seen changes in the quality of
breasts and new lumps arise, not so coincidently, during times of grief and pain. While most
physicians, because of our training, would write off such shifts in the body, I would argue that we
are doing a disservice to our patients and, for the rest of us, to ourselves by dismissing these
changes. Instead let us use these shifts as clues to probe inward and see what needs healing and
resolving.
We are living in a time of huge awareness around the breasts. Media floor us with campaign after
campaign for breast cancer awareness, and rightly so. Breast cancer affects one in eight women
and is the number two cancer killer of women.4 A novel study done in Norway made it to the
Archives of Internal Medicine with special recognition by the editors of the journal.5, 6 The study
introduced the theory of spontaneous remission, which suggests that some tumors
spontaneously resolve on their own. What this implies is that our breasts are dynamic and that
our bodies go through changes because of stressors, but the body also has an innate intelligence
that strives to get back to balancea truth that Ayurveda has always known. Unfortunately, the
body sometimes is unsuccessful in this endeavor, and many women still suffer from breast
cancer.
This guide is intended to help us see the breasts as vital, dynamic tissue and use them toward our
own healing. Ayurveda allows us to reinstate balance, with our breasts as strong clues to potential
imbalance. To that end, this guide will discuss basic breast anatomy, general breast health, and
some breast beauty tips.
Basic Breast Anatomy
Our breasts are primarily made up of fatty tissue (known as meda dhatu in Ayurveda), glandular
tissue for the production of milk, and significant lymphatic drainage. The lymph, a key
component of rasa dhatu, is the most dynamic part of our breasts and exists throughout the tissue
but is most concentrated with nodes in the axillary area, right underneath the armpit. There is
also important lymph drainage in the crevice behind the collarbone. The breasts themselves do
not contain muscular tissue, but they do overlie the pectoralis muscle.
The shape of the breasts is largely determined by how much fatty tissue there is and the tone of
the supportive tissues, the connective tissue, and ligaments. Therefore, breasts come in an
infinite number of shapes and sizes, and no one shape or size is better than another. All
breasts are beautiful. Rather than shape and size, what determines the healthiness of breasts is the
health of the tissues, specifically rasa and meda dhatu, and the ease with which the lymph can
flow through its channels without obstacle. Ayurveda recognizes that these obstacles can be both
physical, such as a blocked duct, and energetic in nature, as occurs with deep-seated emotions.
In Ayurveda, each tissue layer has certain by-products, just like milk can beautifully turn into
butter and cream. Rasa dhatus by-products are said to be the top layer of the skin, menstrual
flow, and lactational flow. In this way, the health of our menstrual cycle is intimately
connected with the health of our lactational and lymphatic flow in the breasts. Many will
notice that when there is more kapha-type menstrual flow with mucus, the breasts often will feel
more full and stagnant with kapha qualities as well. We will cover these differences in doshic
breast types, but do note this correlation because often we can use our menstrual flow to
understand the health of our breasts, and, vice versa, we can use any changes in our breasts to
understand the health of our flow. Similarly, we can use the health of our skin, particularly for
those who have stopped menstruating, to clue us in to how our rasa dhatu is doing. As the rasa
dhatu is the entire plasma and lymphatic system of our body, ensuring that there is proper
hydration and that the dhatus flow is not inhibited in any way is of utmost importance to breast
health.
The Heart Chakra
Another anatomical note with profound implications is the proximity of the breasts to the heart
chakra. In fact, we can consider the heart, breasts, and other nearby organs and structures as
physical extensions of this energetic center. It is no wonder that stress is a major cause of heart
disease. In addition to the examples given previously, there are numerous instances of women
having lactation during an intensely grievous period, as well as in intensely joyous occasions.
Many practitioners have also found breast masses resolve on their own with emotional and
spiritual healing. Our heart is a deep emotional center, and I encourage us all to examine our
emotional health any time breast changes arise. It is often the key to our healing.
The Doshas
From an Ayurvedic point of view, our doshic constitution is the orchestrator behind our physique,
including our breast type. Vata people tend to have less meda dhatu and thus smaller breasts,
whereas kapha people tend to have larger breasts corresponding with their meda dhatu. Our
vikriti, or doshic imbalance, will also have an impact on what our breasts may look like and what
changes we may notice today.
Table 1. Doshic Variations in Breasts
Dosh
a
Vata
Pitta
Kaph
a
Balanced
Small
Dry, thin overlying

skin
Medium
Slightly oily
overlying skin
Unbalanced
Change to a smaller size
Dehydrated appearance like a raisin
Blocked ducts
Infection, abscess
Inflammatory or reddened changes
Green or yellow discharge, bloody

discharge
Breast pain or tenderness with

premenstrual symptoms
Large
Increase in growth
Well moisturized,
thick overlying skin
Masses or lumps especially without

evidence of dehydration or lack of
flow of rasa dhatu
Swelling of the breast with

premenstrual symptoms
Oily or thick discharge
Yeast infection underneath the breast
While most of us will find ourselves falling into one of these categories, which corresponds
overall with our doshic constitution, some people are a mix. For instance, people with strong vata
in addition to kapha can often have a disproportionate distribution of fat, such that much fat will
reside in the thighs and hips, while the upper torso and breasts are quite small. Some may find
their body to be overall quite slim, but their breasts to be relatively heavier and larger. If you find
yourself in one of these situations, rest assured that this is not a sign of imbalance, provided that
you do not find any of the symptoms in the unbalanced column of Table 1.
As noted previously, the menstrual cycle can often clue us in or help us better understand
changes in our breasts. With a shift to a lighter flow, you may find your breasts shift to a slightly
smaller size. If you are lactating, the effects are even more pronounced and you may find a
decrease in milk supply. A change to a heavier or more mucous-type flow may correlate with
changes to more swollen breasts. A heavier flow of pitta may be accompanied by tender breasts
as part of premenstrual symptoms. For more information on the doshas and the menstrual cycle
and remedies for menstrual imbalances, please refer to the Healthy Cycle Guide.
We can also take a look at our rasa dhatu, the plasma and lymph tissue layer, particularly if you
have transitioned into menopause. Our skin is a great indicator of how our rasa dhatu is doing.
Ask yourself if it is dry, thinning, or flaky. These are signs of a depleted rasa tissue layer, and you
could use some hydration. Likewise, if you have ringing in your ears, palpitations, or dry,
cracking joints, then you may have a very dry rasa tissue layer. On the other hand, if you find
yourself with repeated coughs and colds, a feeling of bloating and sluggishness, cholesterol
issues, or increased weight, then you likely have too much kapha and thickness to your rasa
tissue layer. In all these cases, you may find the corresponding changes and processes in the
breasts as well.
While most changes are benign, it is extremely important to have any change in your breasts,
whether it is a new mass or new discharge, evaluated by a physician. But understanding
slight shifts can help us understand which doshas may be out of balance.
General Breast Health
Given that the key is to ensure proper flow of lymph and a lack of stagnation within our
breast tissue, the primary doshas to address are kapha and vata. Kapha balance is important
to minimize overaccumulation and stagnation. Vata plays a supporting role with kapha by
providing the energy for movement and flow to prevent such stagnation, but not at the expense
of drying out the tissues.
Massage the breasts daily. This is the very best thing we can do for our
breasts. Massage is effective at moving lymph. While no study has looked
specifically at breast massage and its effect on breast health, numerous
studies have found that massage decreases lymphedema, a common side
effect after lymph node removal during breast surgery, where there is
swelling from backed-up lymphatic fluid.7, 8, 9, 10 Breast massage also has the
potential to significantly improve breast discomfort, again likely caused by
stagnation of rasa dhatu.11, 12 The stagnation of rasa is the precursor to most
breast issues. As long as lymph moves, toxins can be removed, ducts do not
become blocked, and less accumulation occurs. Massage is also a classic
Ayurvedic therapy for vata, which is quick to lodge itself in the heart center
with emotions like fear, loneliness, and anxiety.
Remember that the breasts are organs of giving and receiving. Also recall
their close proximity to the heart chakra. With that in mind, make this daily
breast massage a ritual, a time for you to honor yourself and give yourself
the nurturing you need. Light incense and candles. Turn off the phone and
television. Go inward and nurture.
A Breast Massage Ritual

1. You may begin with a whole body self-massage, or abhyanga, to ground
yourself. Use an oil that is appropriate for your doshic constitution.
2. Clasp your hands at your heart in gratitude for all that you and your body do
and give on a daily basis.
3. Open your hands over your heart and breasts. Your hands have tremendous
healing potential. Through your hands, send the energy that your heart
center is supported and is in a safe place to release and heal.
4. Give yourself permission to let go. Observe without judgment what thoughts
and emotions naturally come up.
5. Breathe.
6. Dip your fingers into a balm or warm oil. I recommend the new, reformulated
Breast Care Balm, which is infused with herbs to promote movement and
cleansing and scents that nourish the heart chakra. Alternatively, castor oil,
which is a component of the Breast Care Balm, either by itself or blended with
some organic flax seed oil and organic, non-GMO corn oil, is great for breast
massage, along with the scent of rose.
7. Begin massaging one breast in a circular motion spiraling from the nipple
toward the outside of the breast. Then begin at the nipple again and massage
outward in linear strokes like the rays of the sun.
8. Massage the armpit and the outermost quadrant of the breast tissue
extending to the shoulder joint. This is an area where lymph nodes are very
concentrated.
9. Massage above and behind your collarbone from the shoulder in toward your
neck in long strokes.
10.Repeat on the opposite side.
11.Cover your breastbone with your hands, sending love, peace, and
forgiveness.
12.Observe. Breathe.
There are powerful marma points, or energetic hot spots similar to acupuncture points, in the
area of the chest and breasts. You may incorporate these into your breast massage by pressing on
them gently with the fingertips for a minute. If there is an energetic imbalance in one of them, it
may be exquisitely tender. In that case, simply cup the hand over the spot.
Table 2. Marma Points of the Breasts
Marma
Location
Relevance
Stanya
Mula
On either side of the

breast bone, at the
level of the nipple.
This marma can relieve congestion,

promote lymph circulation, and help with
lactation.13
Stanya
Parshva
On the side of the

chest, beneath the
armpit in the seventh
intercostal space.
Benefits are similar to those of Stanya

Mula.13
Hrid
Marmani
On either side of the

breastbone, in the
third, fourth, and fifth
intercostal spaces.
In addition to the benefits mentioned for

Stanya Mula and Stanya Parshva, this
marma targets the heart and lungs and
overall functioning of the chest and heart
chakra. It can relieve stress and calm
emotions.13
Hridaya
m
In the center of the

breastbone, at the
level of the third
intercostal space.
This is the primary marma for the heart

chakra.13
Cleanse seasonally. Cleanses not only balance the doshas in our body but
also promote the elimination of ama. Ama is an Ayurvedic concept that
represents toxins in our body, which clog channels and prevent the natural
cellular intelligence from working normally. Cleansing at the turn of the
season prepares our body for each new season. A study from Maharishi
University showed that the traditional Ayurvedic cleansing therapy, called
panchakarma, effectively reduces the level of many toxins in the body,
specifically those that lodge in our breasts. 14 For more information on how to
do a cleanse at home, read An Introduction to Ayurvedic Cleansing, or at a
minimum, take a half teaspoon of powder or two tablets of Triphala before
sleep every night to keep the colon clean.
Eat organic and pesticide-free. Environmental toxins lurk in the food we

eat every day. The breast tissue is largely made up of fat and even the milk
made by the ducts has a significant fat content. Most environmental toxins
are lipophilic, meaning they mix well with and live in fatty tissue. Among
these lipophilic and estrogenic toxins are bisphenol A, the chemical more
commonly known as BPA that is in many plastics, and organochlorines found
in pesticides. What is concerning is that many of these chemicals have
been found in breast milk and irregular breast tissue. 15, 16, 17, 18, 19
Hydrate! Be mindful of the quality and quantity of your plasma. Do you have
dry skin, ringing in the ears, chapped lips, palpitations, a lack of faith, and
diminished enthusiasm? These are all signs of depleted rasa dhatu.
Alternatively, do you have swelling, a feeling of heaviness, hypertension,
colds, sinus congestion, and high lipid levels? These are signs of increased or
thick rasa dhatu. The key is to have a balanced state. Vata is the main culprit
in depleted rasa, and kapha is the culprit in excess and thick rasa. In either
case, hydration maintains good consistency and flow of rasa while
encouraging the elimination of its toxins.
o
Bump up your fluid and healthy organic oil intake. A good rule of
thumb for fluid intake is to drink half your body weight in ounces daily
for example, if you weigh 140 pounds, then drink 70 ounces of pure
water daily. Flax seed oil and hemp seed oil are good choices for oil
supplementation, particularly if you find yourself to be dry.
Warm up with ginger tea. A tea made with a teaspoon of fresh

organic ginger root boiled in a cup of hot water is great for both vata
and kapha imbalances in rasa since it is warming and liquefying.
Cool down with an Ayurvedic electrolyte drink. For a drink that is

a little cooler, squeeze fresh organic lime into a tall glass of water and
add a teaspoon of organic sugar and a quarter teaspoon of salt.
Nurture yourself. The following practices are not only nourishing to the soul
but also therapeutic in releasing stagnation in the chest.
o
Pranayama. A practice focused on moving stagnant prana, especially

in the chest, pranayama is incredibly effective in freeing stagnant
emotions. Bhastrika is highly focused on the chest and moving dead air
out of the lungs and brings great movement to the entire chest area.
Nadi shodhana can also help balance and calm the mind.
Yoga. Chest openers, such as gomukhasana, bhujangasana, and other

backbends, open the chest and relieve stagnation. Couple those
postures with hip openers, such as trikonasana and uttitha
parsvokonasana, to get the added benefit of moving lymph in the
pelvis as well as the chest. A personal favorite is prasarita
padottanasana with the arms clasped behind the back.
Meditation. Always allow time for inner reflection. Be an observer and

simply watch emotions arise and give them permission to release. Take
time daily to reflect and forgive. Scan your day before going to sleep
and make peace with those that have hurt you and ask for forgiveness
from those you have hurt.
Sweat! While you may not appreciate sweaty armpits, those sweat glands
are there for a reasonthe release of toxins!
o
Eliminate antiperspirants. Before you dismiss this recommendation as

preposterous, think about all the toxins that are being trapped behind
those pores. Instead, look for safe deodorants (different from
antiperspirants) made of natural ingredients.
Keep ama low to reduce body odor. It is amazing how your body odor
changes considerably when you eat healthy food and prevent ama
buildup.
To help the process of sweating, consider sitting in a steam room or

sauna, or applying direct heat to the chest after the breast massage.
Perform regular, vigorous exercise, which not only helps you break a
sweat but also is great for a healthy heart.
Bring back iodine. As we seek more natural foods, some essential vitamins
and minerals, which are added to certain foods for supplementation, may
decrease in our diet. Such is the case with iodine, found at higher levels in
iodized salt and fortified bread. Ayurvedic practitioner and author Dr. John
Douillard advocates iodine as a bile thinner and lymph mover, allowing the
body to drain away toxins. As a lymph mover, it can also be quite helpful if
there is discomfort from stagnation in the breasts. 20 While iodine
supplementation is one possibility, other alternatives include natural sources
of iodine like kelp, seaweed, seafood, spirulina, blue-green algae, and
dandelion. Surprisingly, yogurt, cheese, and cows milk are very good sources
of iodine, and asparagus, cranberries, and strawberries can also add
significant iodine to your diet. As with all foods and supplements, spend an
extra few minutes to make sure your iodine source is free from
contamination, particularly if harvested from the sea.
Avoid underwire bras. The wire of the underwire bra runs right along the
bottom border of the breasts and the tail of the bra goes directly toward the
armpitexactly the path of those very important lymph nodes. Thus, simple
logic tells us that underwire bras may not be beneficial for our breasts and
the drainage of any toxins that have accumulated there. For those who are
still hesitant to let go of their wired bras, go try on some underwire-free bras!
They are available in most lingerie stores and are becoming more popular,
with great lift and sexier designs.
Lumps and Bumps
Thankfully, while most young women at some point identify changes in their breasts, the vast
majority of breast masses found are completely benign. They are usually cysts or fibroadenomas,
condensed collections of glands and connective tissue in the breasts. Sushruta, one of the ancient
Ayurvedic physicians and also a surgeon, described how a benign tumor forms. Kapha builds in
the channel and then vata dries out the channel, condensing kapha and preventing it from
dislodging. This produces a round, bulged, and hard swelling.21 The tumor can take on further
characteristics depending on additional doshic factors, like inflammation and abscess formation
if pitta is involved. Typical benign tumors and cysts of the breasts, however, are primarily vata
and kapha in character.
What is important to note is whether the mass or lump changes with the menstrual cycle or not.
If you find that it disappears after the onset of your cycle and comes back again during the
second half of your menstrual cycle and does not grow, then this is more consistent with
fibrocystic changes. This means that it is likely benign and the result of stagnation in the breasts,
along with sensitivity to hormonal fluctuations in your body. A more persistent lump suggests
stronger kapha stagnation and vata blockage. If you are going through menopause or past
menopause, any new mass should be evaluated, but these general principles still apply.
As with all imbalances and disorders of the body, there is often a deeper energetic component to
abnormalities in the breasts. We tend to hold very personal and deep hurts, regrets, and fears
close to the heart. Many find that their breast changes are often manifestations on the gross,
physical realm of these emotions stuck in the heart. Time and time again, women note that their
masses resolve on their own as these emotions are unwound and released. Dr. Christiane
Northrup narrates several of these stories in her book Womens Bodies, Womens Wisdom.22
If the lumps and bumps are determined to be benign, Ayurveda has some recommendations to
support healthy breast tissue. Again, please always have a physician take a look when you find a
new mass, especially if you are postmenopausal or if you are premenopausal with a mass that has
been present throughout a cycle or two. These are by no means recommendations to take place of
an adequate examination.
Ushna and lepas (heat and pastes). Heat will melt kapha so that it can
flow out once the channel is dilated. Heat also remedies vata channel
constriction and blockage. Make a paste of punarnava powder and let it dry
on the breasts, while also applying heat with a warm cloth. You may sit in a
hot steam sauna after applying and washing off the paste. A paste made of
clay is also effective in relieving stagnation, but do apply oil afterward or mix
the clay into the oil, as clay can be drying.
Castor oil. Castor oil is penetrating and heating. Apply it in the morning and
at night, or try massaging your breasts with castor oil followed by warmth
from a hot water bottle or heating pad.
Use these options along with the general breast health recommendations to optimize the
healthiness of the breast tissue even after the lump resolves.
Herbal Support for Healthy Breasts

1. Womens formulas. Recall that our menstrual cycles and breasts are both
by-products of the same tissue, so herbs that support the menstrual cycle
generally support breast health as well. If you suffer from stagnation in the
breasts, Womens Cycle Ease is a great formula to mobilize stagnant kapha;
strongly consider this product if you have a kapha-type cycle. If, on the other
hand, you feel overall more dryness and stagnation that may be caused by
dried-out channels, start with Womens Cycle Nourish to support healthy
vata.
2. Kapha Digest. Taking one to two tablets of Kapha Digest before your meals
will help break up kapha stagnation in the tissues and especially lymph
channels. You can also take a half teaspoon (or cut it down to a quarter
teaspoon if you find the herbs too heating) of Trikatu powder, which is the
powered form of Kapha Digest.
3. Aloe vera. The ancient Ayurvedic texts love using aloe vera to strengthen
female channels of the body. It is nourishing, cleansing, and especially
relevant if you have more pitta qualities.
4. Licorice, tulsi, and fennel. All three herbslicorice, tulsi, and fennel
generally support lymph and its flow. You can mix these powders and make a
tea or add them to your next meal.
5. Anantamul. Known as a well-rounded herb for cleansing excess pitta,
anantamul supports flow through the lymph, reproductive tract, and urinary
tract. Adding this herb as a half teaspoon to a cup of warm milk is extremely
nourishing.
6. Shatavari. Another herb that increases in potency when added to warm milk
is shatavari. This herb is fantastic if you find yourself on the vata end of the
spectrum, with dryness throughout your body. Unlike many of the herbs
described here as cleansing, this herb is very building, nourishing, and
lubricating. Shatavari may be a significant phytoestrogen, so use this herb
with some caution if you know you are estrogen sensitive.
Consult an Ayurvedic practitioner to see if these and any other herbs would be appropriate for
you.
Breast Beauty Tips
Lets end on a, literally, uplifting topic. First, Ill reiterate that there is no right size or shape of
the breast. What is popular today may not be so popular tomorrow. All breasts are beautiful. But,
nonetheless, breasts are an important part of our physical appearance. For those who want a little
augmentation, here are a few ideas to try.
1. Beauty Balm. What was once called Banyan Botanicals Breast Balm is now
Beauty Balm. Since the prime ingredients are ashwagandha and shatavari, it
has great building effects. As such, this balm tones, firms, rejuvenates, and
nourishes the tissues. It also has herbs, such as licorice and fennel, that are
great for lymph flow.
2. Egg whites. Whisk two egg whites in a bowl and apply the whites to your
breasts until they dry. To make it a spa-like experience, add a few drops of
rose and lavender essential oils, which benefit the heart chakra. Wash off
with a shower.
3. Breast mask. Make a paste of equal parts of ashwagandha, fenugreek, and
licorice powders. Apply as a mask to the breasts. Wash off with a shower once
the mask has fully dried.
4. Regular massage and exercise. Massage keeps breast tissue toned and
strong, as it does in any other part of the body, and exercise strengthens
supporting ligaments and underlying muscles for better lift and shape.
Instead of massaging with castor oil (a more cleansing oil), try almond oil or
sesame oil. A particularly great exercise that brings a lot of movement to the
chest area is swimming. The right yoga routine, full of poses concentrated on
working the upper torso, with backbends and poses that lift the arms, can do
the same.
5. Good posture. When we sit or stand with our shoulders pulled back and
spine straight, the breasts are well supported, as opposed to the breasts
hanging forward in a slouched posture.
Beauty and Empowerment
We traveled from breast health to breast beauty. We explored both the physical and emotional
dimensions of breast wellness. We hope you leave this guide with a new sense of the breasts
being dynamic and nurturing, and with a feeling of empowerment that we can do something for
our breasts health. As women, we have so much to offer this world, and nothing should hold us
back. So stand tall, with a sense of acceptance, abundance, and confidence. Your breasts will also
thank you for it.
Do you suffer from irregular sleep? Perhaps its falling asleep that troubles you. Maybe you
wake up in the middle of the night, wanting desperately to keep sleeping, but are unable to. Or, is
your tendency to spend more time sleeping than is physiologically necessary, so that you actually
get too much sleep (which can be equally problematic)? The truth is that imbalances in our sleep
patterns can be very discouraging even debilitating and the task of getting back on track can
feel incredibly daunting. But with the right set of tools, it is possible to find and return to
balance. Being the timeless art of living that it is, Ayurveda offers a refreshingly simple and
practical approach to balancing sleep cycles.
We spend roughly a third of our lives asleep, and while scientists have been studying the
functions of sleep extensively for years, some of our most basic questions about why we sleep
have been difficult to answer.1 What is clear is that balanced sleep is a staple of optimal health.1
Sleep is a natural time for the body and mind to rest, reset, detoxify, and rejuvenate and sleep is
carefully regulated by our bodies. In terms of our overall health, sleep is actually on par with
eating; it is essential to both physiological and cognitive functioning.1 And in much the same
way that hunger serves as a safeguard against undernourishment, sleepiness acts as a protective
mechanism against inadequate rest.1
But sometimes life interferes with our internal biological rhythms and they become slightly out
of whack, which can result in either too much sleep or too little. This article will help to point
you in the direction of a number of useful Ayurvedic tools for returning to balance.
The Functions of Sleep
Farmers everywhere know that a field is far more productive when it is allowed to periodically
lie fallow and regenerate its fertile soil. Sleep provides a similar period of rest for the body and
mind but we dont fully understand it. One of the most confounding aspects of sleep for
scientists has been the fact that, in nature, sleep is a risky business, with a very real potential to
leave animals vulnerable to injury, predation, and death.1 So why do most animals (humans
included) need to sleep in order to survive?2 Sleep itself must offer something that cannot be
obtained thru conscious or semi-conscious rest.
Actually, we do know that a balanced sleep cycle plays a very important role in our health and
well being on a number of levels. Some of the benefits of sleep may be fairly ethereal in nature,
and therefore difficult to assess. But it is noteworthy that indigenous cultures around the world
have long valued the altered states of consciousness that occur during sleep as an important
means of receiving information, healing, and guidance from the unseen world. In fact, many
traditions view dreams as the language of the soul or at least of the unconscious mind. Even
Western science has affirmed our capacity to release both stress and anxiety, and to process
unresolved emotions through our dreams.3 There is also increasing evidence in the field of
psychology that sleep plays a critical role in supporting the emotional centers of the brain as
well as overall emotional and behavioral health.4 In the yogic tradition, sleep shares many
similarities with Samadhi a highly revered meditative state beyond the reach of the rational
mind.5 Though in sleep, we are generally in the realm of the unconscious mind, whereas
Samadhi is achieved through conscious awareness.5
Other functions of sleep are more concrete and can be easily measured by modern science. As we
have all experienced, sleep helps to restore our level of alertness. During wakeful periods, the
neuromodulator adenosine accumulates in the brain, causing us to feel more and more tired the
longer we are awake. During sleep, adenosine is actively cleared from the brain, which is why
we feel more refreshed and alert after a good nights sleep.1 Interestingly, caffeine blocks the
effects of adenosine on the brain so that we remain alert when we might normally feel tired or
sleepy.1
Additionally, sleep has important restorative functions and plays a critical role in the repair and
rejuvenation of tissues both in the brain and elsewhere in the body. Activities like muscle
growth, tissue repair, wound healing, protein synthesis, and the release of growth hormone occur
mostly, if not entirely, during sleep.1, 2 Sleep also promotes the more efficient removal of
metabolic wastes and very directly supports the immune system.2 Remarkably, studies have
shown a total loss of immune function followed by death among animals that are completely
deprived of sleep.1 Studies have also linked sleep deprivation with increased cancer growth and a
decrease in the immune systems ability to control the growth of cancer cells.2
Further, sleep has been linked to important changes in the structure and function of the brain.1
Sleep and a lot of it is absolutely critical to proper brain development in infants and young
children.1 In adults, similar correlations have been drawn between sleep and the brains ability to
reorganize itself and form new neural pathways.1 Sleep also helps to restore the signal strength of
important brain synapses, facilitating learning and memory.2 In other words, our sleep very
directly affects our ability to learn, retain information, perform tasks, develop new perspectives,
and re-pattern neurological pathways. For all of these reasons and more, it is actually quite
important that we get adequate but not excessive sleep.
Ayurvedas Perspective On Sleep Disorders
In Ayurveda, sleep disorders are classified according to dosha. There are vata, pitta, and kapha
type sleep disturbances each with a distinct character, and a corresponding line of treatment.
But the doshas can also have a distinctive influence on our sleep preferences and habits. As with
many things in Ayurveda, ones constitution and current state of balance will influence the types
of sleep imbalances that are most likely to crop up. A vata predominant individual is more likely
to experience vata type sleep disorders; pitta types will tend toward pitta sleep complaints, and
kapha types toward kapha sleep issues. And, any imbalances overlaying the constitution will also
influence the situation. If you do not know your constitution or your current condition, please
consider taking our simple quizzes by clicking on the above links.
The following sections are meant to help you understand how each of the three doshas informs
your experience of sleep. Look for what you identify with both in terms of your sleep habits
and preferences, as well as the types of imbalances that tend to influence your sleep patterns.
Vata Type Sleep & Sleep Imbalances
Vata type sleep tends to be irregular and light, but can be profoundly deep when an individual is
extremely exhausted.6 Vata types typically crave a soft bed to cushion their protruding bones, and
tend to sleep fewer hours than other types.6 Vata is also behind the tendencies to grind the teeth,
sleep walk, or talk in ones sleep.6 Vata type dreams tend to be spacious and airy and often focus
on movement, adventure, or being chased.6 Vata types dream a lot, but they frequently have
trouble recalling their dreams.6 While vata can cause difficulty falling asleep, the classic vata
type sleep imbalance is to awaken during the night unable to return to sleep. This is particularly
common during vata time, from about 2am-6am.
If these vata type patterns resonate with you, please see our guide to Insufficient Sleep for
recommendations including specific practices you can use to pacify vata, where appropriate.
Pitta Type Sleep & Sleep Imbalances
Pitta types generally sleep well, though somewhat lightly. They tend to prefer a firm bed and few
covers, due to pittas tendency to overheat.6 Pittas crave a moderate amount of sleep
somewhere between vata and kapha. However, they also easily forego sleep when they are
preoccupied with a project or are up against a deadline. Pitta sleep is often disturbed by fiery,
vivid and active dreams, but pitta types typically return to sleep easily if they are awakened.6
Difficulty falling asleep is the classic pitta type sleep disorder because pitta is elevated in the
mind and in the atmosphere from about 10pm to 2am. This can activate the mind, stimulate
ambition, and can completely overwhelm any desire to sleep. As a result, many pitta types are
night owls and can be incredibly productive at night.
If these pitta type patterns resonate with you, please see our guide to Insufficient Sleep for
recommendations including specific practices you can use to pacify pitta, where appropriate.
Kapha Type Sleep & Sleep Imbalances
Kapha types are heavy sleepers, can generally sleep soundly anywhere, and are not easily
disturbed or awakened. They adore bed and like to sleep more hours than any other type
preferably in a soft bed under an abundance of comforting, soft covers.6 Interestingly, kapha
types actually need less sleep than vata and pitta types. Kapha dreams tend to be calm, smooth,
watery, and emotional.6 When out of balance, kapha tends to cause excessive sleep, a feeling of
heaviness, sluggishness, and difficulty waking up. Kapha is elevated in the mind and in the
atmosphere from about 6-10 am/pm, which can increase kaphas natural heaviness and
sluggishness, making it easy for kapha types to sleep for many extra hours.
If these kapha type patterns resonate with you, please see our guide to Excess Sleep for
recommendations on how to balance excess kapha in the sleep cycle.
Finding Balance
While each dosha has a unique influence on sleep patterns and imbalances, quality sleep is
equally important for all of us. Ayurveda can help us to discover our natural tendencies and to
distinguish those from our particular vulnerabilities toward various sleep imbalances.
Actually, Ayurveda has a great deal to say about how to support balanced sleep in general. Often,
simple adjustments to routine, exercise, diet, and lifestyle habits can have a profound impact on
sleep. In fact, in todays world, where sleep disorders abound, Western medicine is embracing
many of Ayurvedas lifestyle strategies in the treatment of sleep disorders. Specific herbs can
also be used to support a return to balance. An Ayurvedic practitioner can be incredibly helpful in
identifying the most potent strategies for your individual situation. That said, our remedy guides
are specifically designed to help you begin to understand and correct your current imbalances.
Simply choose whether your tendency is to be deprived of sleep or to get too much of it.
Keep in mind that you do not have to be experiencing disordered sleep now in order to begin to
correct the imbalances that underlie your tendencies. Ayurveda is a holistic approach to wellness
that can help us to correct the root cause of our imbalances at any time whether we are
currently experiencing symptoms or not.
Suffering from insufficient sleep (or is this your tendency)?

Please see our guide to Insufficient Sleep.
Sleep too much (or is this your tendency)?

Please see our guide to Excess Sleep.
We wish you the best as you learn to support your daily rhythms and balance your sleep cycle
with the wisdom of Ayurveda.
Balancing Insufficient Sleep

The Ayurvedic Approach
Each of us has suffered a restless night at some point in our lives. Weve all occasionally
sacrificed sleep for a cram session before an exam, or an important deadline. Many of us also
know the feeling of losing sleep due to an intense emotional upset or the accumulation of stress
or anxiety. For some of us, loss of sleep is short-lived; for others, it is chronic and weve come to
anticipate losing sleep on a regular basis.
Insomnia can be caused by elevated or chronic stress, illness, physical discomfort, environmental
factors, changes in our schedules, side effects from prescribed medications, depression, anxiety,
and many other factors.1 Insomnia can also be an indicator of a more serious health problem. So,
if you have not already, please consult with your primary healthcare provider about your
difficulty sleeping. Regardless of its origins, losing sleep is hard on our bodies and can be
difficult to cope with even at the acute level. When sleep loss becomes a regular occurrence, it
tends to trap us in a vicious downward spiral that can have far-reaching effects on our wellbeing.
Were exhausted, were taxed mentally, physically, and emotionally, and our judgment is often
painfully impaired. We want nothing more than to sleep, but were often afraid that we wont be
able to. And unfortunately, the fear itself can compound anxiety and stress, further inhibiting our
ability to surrender to sleep.
Serious Consequences
Our bodies crave sleep for good reason and there are actually serious health risks associated with
sleep loss, which can have complicated effects on both the physiology and the mind.
Sleep Deprivation:2, 3
Impairs judgment.
Negatively affects our moods and emotions.
Increases the risk of accidents.
Impairs cognitive ability (dumbs us down).
Decreases libido.
Increases incidence of depression (by five times that of the normal population).
Accelerates aging in the skin.
May cause weight gain and obesity (and makes losing weight more difficult).
Is linked to diabetes, cardiovascular disease, and early mortality.
Increases the risk of death.
A Ray of Hope
Whether you have difficulty falling asleep or staying asleep, sleep loss can feel maddening,
debilitating, and sound sleep can seem further out of reach with each restless night. But there is
hope. Actually, supporting your body to return to a balanced sleep cycle might not be as difficult
as you imagine it to be. And Ayurveda offers time-tested tools that truly support our bodies in
reclaiming their natural rhythms. So, lets take a break from the fretful anticipation of
sleeplessness that so often accompanies insomnia and instead focus on real and meaningful tools
for balancing our sleep cycles.
The Ayurvedic Perspective

When it comes to insomnia, vata or pitta is usually involved in the imbalance (sometimes both).
Pitta typically interferes with our ability to fall asleep while vata tends to cause interrupted sleep,
and a tendency to awaken without being able to return to sleep. But it is equally important to
understand which of the 20 gunas, or qualities are involved in the imbalance.
We can intuitively understand that sleep requires a certain heaviness, stillness, and a distinctive
quieting of the mind. These are the qualities that support our bodies in being able to surrender to
sleep. Vata and pitta however, naturally share elements of the light, mobile, subtle and clear
qualities all of which oppose and counteract the very energies necessary for sound sleep.
Further, both vata and pitta tend to trigger upward moving energy in the body whereas sleep is
supported by downward moving energy. Therefore, when excess vata or pitta are active just
before (or at any point during) the sleep cycle, they can leave us feeling active, mentally alert,
especially sensitive to subtle changes in our environment, utterly preoccupied with racing or
even well-organized thoughts, and we become prone to insomnia. While there are certainly
subtle differences between vata and pitta types of insomnia, the two do not require entirely
different treatment strategies. In fact, it can be very clarifying to understand the universal
patterns and, where appropriate, to highlight the nuanced variations in correcting one or the other
type of insomnia.
Whether it is caused by vata, pitta, or a combination of the two, the Ayurvedic approach to
balancing insomnia is largely focused on helping the system to return to balance by opposing any
sleep-disrupting influences with their opposites, by supporting the bodys natural circadian
rhythms, and by quieting the nervous system in the interest of reducing stress and returning to a
healthier baseline state of calm. Ultimately, the goal is to foster a natural and easeful transition
into sleep, and to be able to maintain that state until the body is fully rested.
Supporting Quality Sleep

The following recommendations work to balance sleep cycles by quieting and grounding the
mind, emphasizing the heavy, slow, and stable qualities in ways that specifically support sleep,
embracing a daily routine that awakens our natural biological rhythms, and by reducing stress
and tension in the mind and body. These strategies subdue the excess lightness, clarity, subtlety,
mobility, and upward movement that so often interfere with balanced sleep. It is also important
to tend to agni, which Ayurveda recognizes as the foundation of optimal health. Many of the
strategies below naturally support agni and help to clear toxins emotional and otherwise. For
more detailed information on agni and how to care for it in your system, see our resource on The
Importance of Healthy Digestion.
Focus on Establishing a Daily Routine

Encouraging a sense of consistency in our rhythms and routines fosters a certain stability that is
not only grounding, but is also deeply reassuring to the nervous system. In the context of the
fast-paced modern world where stress and anxiety run rampant, a routine provides an important
foundational level of support for a calmer mind, a more relaxed nervous system, and better sleep.
It also helps us to align with the natural rhythms of the day and offers a certain predictability that
is very supportive of our physiology. In fact, Ayurveda emphasizes the importance of a daily
routine for everyone, though its content may vary based on ones constitution, current state of
health, age, and environment. If this concept is new to you, you might appreciate exploring our
daily routine department.
If you dont have a routine and just want to start with the basics, consider committing to a
consistent bedtime and wake time (even on the weekends). If youre feeling even more
ambitious, try to eat your meals at the same time each day. If your work schedule varies, you can
also try to maintain more consistent work hours from one day to the next.
Of course, certain times of day have a more direct impact on our sleep cycle, namely those
periods on either side of sleep just prior to bed and immediately after waking. Observing
specific practices at these times of day can also support sound sleep.
Before Bed, consider:4
A bath.
A bath relaxes the nervous system, releases tension, and helps to quiet the mind. Use hot
water for vata, warm water for pitta.
A cup of boiled milk or chamomile tea.

These drinks are grounding, and soothing in nature. If you like, add a pinch of nutmeg,
cardamom, and some ghee to the milk.
Massaging your feet and scalp with warm oil.

This practice is grounding, supports downward moving energy, and helps to soothe the
mind. If you massage your scalp, be sure use a towel or some other means of protecting
your pillow from the oil. Sleep Easy Oil is balancing for vata and pitta; it helps to calm
the mind and soothe the nervous system in support of healthy sleep patterns, deep rest,
and improved relaxation. Sesame Oil, and Vata Massage Oil are also good for vata. And
for pitta, Sunflower Oil, and Pitta Massage Oil are great choices, too.
Upon Waking, consider:
Abhyanga (Ayurvedic self massage with oil).

This practice is very grounding and nurturing. It helps to calm the nervous system and is
a very potent practice of self-love. For more information and for help determining which
oils would be best for you at this time, please see our resource on Ayurvedic Self
Massage.
A morning routine that sets a calm and clarifying tone for the new day.
Supportive practices might include a morning shower, a gentle morning walk, or a few
minutes of meditation, yoga, or pranayama.
Practice Good Sleep Hygiene

These practices further foster healthy circadian rhythms. Many of them are time-tested Ayurvedic
suggestions that are now being embraced by modern medicine in the treatment of sleep
disorders. To start with, make the bedroom and specifically the bed a sacred place for sleep
and sex only. This is not the place to study, read, watch TV, surf the internet, or pay bills.5 In
addition, the bedroom should be conducive to sleep in every way possible. The temperature, the
lighting (or level of darkness), the noise level, and the humidity are all potentially supportive or
disruptive to sleep.1 Wherever possible, adjust the environment to meet your preferences and
needs. Vata types tend to favor warmer temperatures, softer bedding, ample covers, a nightlight,
and adequate humidity. On the other hand, pitta types usually prefer cooler temperatures, fewer
covers, a firmer bed, total darkness, and less humidity. In cases where the noise level is
disruptive, white noise may be beneficial for either vata or pitta imbalances. It is important to
honor whatever works best for you. Ultimately, you need to feel comfortable in the sleep
environment you create for yourself.
In addition, consider adopting as many of these supportive habits as possible:
Eliminate screen time in the evening.

Screen time of any kind is incredibly disruptive to the biological rhythms that support
sleep.6 If you are serious about improving sleep, it is best to limit or eliminate screen time
from the hours immediately before you sleep ideally from dinner onward.
Eliminate stimulants.
In much the same way, stimulants such as caffeine, nicotine, and alcohol tend to disrupt
physiological cycles essential to sound sleep.6 It is best to eliminate them entirely (or as
much as possible).
Eliminate bedtime reading.

Reading before bed is very stimulating especially to the eyes and the mind is
particularly pitta provoking, and can interfere with sound sleep. It is best to avoid reading
in bed, and you might consider eliminating reading from your evening routine entirely.
Eat a wholesome dinner early in the evening.

A heavy dinner can interfere with our ability to sleep.1 The best evening meals are
healthy, nourishing, easily digestible, and are eaten at least 3 hours prior to retiring to
bed.
What If I Cant Sleep?

If you find yourself unable to sleep, it is better to get up than to force yourself to stay in bed. We
want to learn to associate bed with restful sleep, not with the struggle to beat insomnia. For
some, getting up and making a to-do list helps to clear the preoccupations of the mind and can be
very helpful. If you find this to be the case, get in the habit of making the list before you go to
bed each night. For others, a cup of tea or hot milk will do the trick. Still others enjoy taking a
little time for a grounding meditation or pranayama practice. Youll find what works for you, but
only return to bed when you feel sleepy and genuinely ready to surrender to sleep.
Prioritize Proper Exercise

Exercise serves the body in many different ways, provided it is done at an appropriate intensity
for your constitution and current state of balance. Exercise kindles agni (which is essential to
optimal health), improves digestion, bolsters the bodys detoxification mechanisms, encourages
proper elimination, promotes relaxation in the body, and supports sound sleep.7 However,
improper exercise can disturb sleep. For instance, exercising too close to bedtime can be overly
stimulating.6 Ayurveda says that the best times of day to exercise are from 6-10am/pm. However,
in cases of insomnia, an evening workout should be completed at least 2-3 hours before
bedtime.6 Vata and pitta actually have somewhat different needs when it comes to exercise, so it
is also important to choose an activity regimen that is appropriate for your particular imbalances.
To balance vata, get plenty of vata pacifying exercise:
Make sure that your exercise routine is not overly stimulating, but gentle and grounding
instead. Favor activities like walking, hiking, gentle cycling, yoga, or chi gong.
If you practice yoga, practice vata pacifying yoga or a handful of slow and purposeful sun
salutations each morning.
To balance pitta, observe a pitta pacifying exercise routine:
Make sure that exercise is not overly intense, but do it with relaxed effort instead. Enjoy
activities like walking, hiking, light jogging, swimming, cycling or yoga in the morning
or evening (when it is coolest), and try to breathe through your nose the entire time.
If you practice yoga, practice pitta pacifying yoga or a series of gently paced and
purposeful moon salutations each morning.
Reduce and Manage Stress

Because stress is so often a factor in disturbed sleep cycles, it is imperative that we reduce our
exposure to stress wherever possible. That said, chronic stress tends to ramp up the stress
response so that our bodies react to even benign situations as if they were profoundly
threatening.8 Ayurveda recommends a number of subtle therapies like meditation, pranayama,
and yoga as an effective means of breaking this cycle, resetting the nervous system, and
cultivating a healthier physiological response to stress.
Meditation
If you do not have a meditation practice, something simple like Empty Bowl Meditation
is a great place to start.
Pranayama
Full Yogic Breath, Ujjayi, Nadi Shodhana, and Bhramari are especially supportive of the
mind, the nervous system, and sleep. Most of these should be practiced on an empty
stomach. The early morning is often an ideal time. Even 5-15 minutes of pranayama daily
can have a profound effect on our experience of stress and our overall state of mind. In
addition, a few minutes of Bhramari in the evening can help to settle the system and
encourage sound sleep.
Yoga
A gentle grounding practice will typically be best for countering insomnia. If vata is the
main issue, favor vata-pacifying yoga. If pitta is the predominant force in your imbalance,
pitta-pacifying yoga will be best. In either case, practice during the morning will help to
set the tone for a more easeful day. Any practice done in the evening should be as gentle
and quieting as possible. Favor restorative poses at this time.
Consider the Addition of Supportive Herbs

There are a number of Ayurvedic herbs that can help to balance vata and pitta, encouraging
healthier sleep patterns. Some bolster the nervous system, others encourage an improved
relationship with stress, some reduce excess vata or pitta throughout the system, and still others
help to promote that grounding, downward moving energy that is so essential to sound sleep.
Generally Supportive Herbs

o I Sleep Soundly is a formula specifically designed to support sound sleep. It helps
the muscles to fully relax so that the body can physically surrender to sleep. At the
same time, this formula helps to soothe the mind and nervous system in support of
quality sleep.
o Brahmi (Gotu Kola) is incredibly sattvic in nature and is renowned for its ability
to support the nervous system and the mind. It is a cooling, relaxing tonic for pitta
and it helps to calm vata in the mind. Brahmi/Gotu Kola Liquid Extract is also
available.
Balancing Vata
o Ashwagandha has long been revered for its ability to support the body in resisting
stress while calming the mind. As a highly regarded adaptogen, Ashwagandha
supports quality energy throughout the day and sound sleep at night.
Ashwagandha tablets and Liquid Extract are also available.
o Healthy Vata tablets help to balance vata throughout the system, supporting
overall health and wellbeing.
o Vata Digest tablets help to remove excess vata from the digestive tract in support
of agni, which is essential to optimal health. If you prefer a powder, Hingvastak is
the powdered form of this formula; it can be taken alone or sprinkled on your
food like pepper.
Balancing Pitta
o Healthy Pitta tablets help to balance pitta throughout the system, supporting
overall health and wellbeing.
o Pitta Digest tablets help to remove excess pitta from the digestive tract in support
of agni, which is essential to optimal health. If you prefer a powder, Avipattikar
powder is a traditional Ayurvedic formula with very similar qualities and effects.
Finding Your Unique Path Toward Balance

While Ayurveda offers a number of effective tools for balancing insomnia, working with an
Ayurvedic practitioner can be incredibly clarifying and can help to focus therapeutic efforts
where they will deliver the best results for your particular situation. That said, the above
remedies provide a solid foundation for anyone struggling with sleep deprivation.
While insomnia can certainly be a frustrating and debilitating condition to live with, the
Ayurvedic tradition offers a very holistic approach to finding balance. As with most ailments,
when we address the deeper context of our lives and begin to correct the root cause of our
imbalances, we are inevitably taking profound steps toward improved overall health and
wellness. We sincerely hope that we can continue to support you in finding your way to sound
sleep and vibrant health.
References
1
An Overview of Insomnia. Web MD, 29 Jul 2012. Web. 28 Jun 2014.

http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes
2
Peri, Camille. Coping With Excessive Sleepiness: 10 Things to Hate About Sleep Loss. Web
MD, 13 Feb 2014. Web. 28 Jun. 2014.
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss
3
Consequences of Insufficient Sleep. Healthy Sleep. Harvard Medical School: Division of

Sleep Medicine, 18 Dec. 2007. Web. 15 Jul. 2014.
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep
4
1998. Print. 211-212.
5
10 Tips to Beat Insomnia. Web MD, 18 Jul 2012. Web. 28 Jun. 2014.
http://www.webmd.com/women/guide/insomnia-tips
6
Slideshow: Insomnia Myths and Facts. Web MD, 8 May 2014. Web. 28 Jun. 2014.
http://www.webmd.com/sleep-disorders/living-with-insomnia-11/slideshow-insomnia

Albuquerque: The Ayurvedic Press, 2002. Print. 283.
8
Welch, Claudia. Balance Your Hormones, Balance Your Life: Achieving Optimal Health and
Wellness through Ayurveda, Chinese Medicine, and Western Science. Cambridge: Da Capo Press,
2011. Print. 3.
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Breathe Easy
Love Your Liver

Do you suffer from irregular sleep? Perhaps its falling asleep that troubles you. Maybe you
wake up in the middle of the night, wanting desperately to keep sleeping, but are unable to. Or, is
your tendency to spend more time sleeping than is physiologically necessary, so that you actually
get too much sleep (which can be equally problematic)? The truth is that imbalances in our sleep
patterns can be very discouraging even debilitating and the task of getting back on track can
feel incredibly daunting. But with the right set of tools, it is possible to find and return to
balance. Being the timeless art of living that it is, Ayurveda offers a refreshingly simple and
practical approach to balancing sleep cycles.
We spend roughly a third of our lives asleep, and while scientists have been studying the
functions of sleep extensively for years, some of our most basic questions about why we sleep
have been difficult to answer.1 What is clear is that balanced sleep is a staple of optimal health.1
Sleep is a natural time for the body and mind to rest, reset, detoxify, and rejuvenate and sleep is
carefully regulated by our bodies. In terms of our overall health, sleep is actually on par with
eating; it is essential to both physiological and cognitive functioning.1 And in much the same
way that hunger serves as a safeguard against undernourishment, sleepiness acts as a protective
mechanism against inadequate rest.1
But sometimes life interferes with our internal biological rhythms and they become slightly out
of whack, which can result in either too much sleep or too little. This article will help to point
you in the direction of a number of useful Ayurvedic tools for returning to balance.
The Functions of Sleep

Farmers everywhere know that a field is far more productive when it is allowed to periodically
lie fallow and regenerate its fertile soil. Sleep provides a similar period of rest for the body and
mind but we dont fully understand it. One of the most confounding aspects of sleep for
scientists has been the fact that, in nature, sleep is a risky business, with a very real potential to
leave animals vulnerable to injury, predation, and death.1 So why do most animals (humans
included) need to sleep in order to survive?2 Sleep itself must offer something that cannot be
obtained thru conscious or semi-conscious rest.
Actually, we do know that a balanced sleep cycle plays a very important role in our health and
well being on a number of levels. Some of the benefits of sleep may be fairly ethereal in nature,
and therefore difficult to assess. But it is noteworthy that indigenous cultures around the world
have long valued the altered states of consciousness that occur during sleep as an important
means of receiving information, healing, and guidance from the unseen world. In fact, many
traditions view dreams as the language of the soul or at least of the unconscious mind. Even
Western science has affirmed our capacity to release both stress and anxiety, and to process
unresolved emotions through our dreams.3 There is also increasing evidence in the field of
psychology that sleep plays a critical role in supporting the emotional centers of the brain as
well as overall emotional and behavioral health.4 In the yogic tradition, sleep shares many
similarities with Samadhi a highly revered meditative state beyond the reach of the rational
mind.5 Though in sleep, we are generally in the realm of the unconscious mind, whereas
Samadhi is achieved through conscious awareness.5
Other functions of sleep are more concrete and can be easily measured by modern science. As we
have all experienced, sleep helps to restore our level of alertness. During wakeful periods, the
neuromodulator adenosine accumulates in the brain, causing us to feel more and more tired the
longer we are awake. During sleep, adenosine is actively cleared from the brain, which is why
we feel more refreshed and alert after a good nights sleep.1 Interestingly, caffeine blocks the
effects of adenosine on the brain so that we remain alert when we might normally feel tired or
sleepy.1
Additionally, sleep has important restorative functions and plays a critical role in the repair and
rejuvenation of tissues both in the brain and elsewhere in the body. Activities like muscle
growth, tissue repair, wound healing, protein synthesis, and the release of growth hormone occur
mostly, if not entirely, during sleep.1, 2 Sleep also promotes the more efficient removal of
metabolic wastes and very directly supports the immune system.2 Remarkably, studies have
shown a total loss of immune function followed by death among animals that are completely
deprived of sleep.1 Studies have also linked sleep deprivation with increased cancer growth and a
decrease in the immune systems ability to control the growth of cancer cells.2
Further, sleep has been linked to important changes in the structure and function of the brain.1
Sleep and a lot of it is absolutely critical to proper brain development in infants and young
children.1 In adults, similar correlations have been drawn between sleep and the brains ability to
reorganize itself and form new neural pathways.1 Sleep also helps to restore the signal strength of
important brain synapses, facilitating learning and memory.2 In other words, our sleep very
directly affects our ability to learn, retain information, perform tasks, develop new perspectives,
and re-pattern neurological pathways. For all of these reasons and more, it is actually quite
important that we get adequate but not excessive sleep.
Ayurvedas Perspective On Sleep Disorders
In Ayurveda, sleep disorders are classified according to dosha. There are vata, pitta, and kapha
type sleep disturbances each with a distinct character, and a corresponding line of treatment.
But the doshas can also have a distinctive influence on our sleep preferences and habits. As with
many things in Ayurveda, ones constitution and current state of balance will influence the types
of sleep imbalances that are most likely to crop up. A vata predominant individual is more likely
to experience vata type sleep disorders; pitta types will tend toward pitta sleep complaints, and
kapha types toward kapha sleep issues. And, any imbalances overlaying the constitution will also
influence the situation. If you do not know your constitution or your current condition, please
consider taking our simple quizzes by clicking on the above links.
The following sections are meant to help you understand how each of the three doshas informs
your experience of sleep. Look for what you identify with both in terms of your sleep habits
and preferences, as well as the types of imbalances that tend to influence your sleep patterns.
Vata Type Sleep & Sleep Imbalances

Vata type sleep tends to be irregular and light, but can be profoundly deep when an individual is
extremely exhausted.6 Vata types typically crave a soft bed to cushion their protruding bones, and
tend to sleep fewer hours than other types.6 Vata is also behind the tendencies to grind the teeth,
sleep walk, or talk in ones sleep.6 Vata type dreams tend to be spacious and airy and often focus
on movement, adventure, or being chased.6 Vata types dream a lot, but they frequently have
trouble recalling their dreams.6 While vata can cause difficulty falling asleep, the classic vata
type sleep imbalance is to awaken during the night unable to return to sleep. This is particularly
common during vata time, from about 2am-6am.
If these vata type patterns resonate with you, please see our guide to Insufficient Sleep for
recommendations including specific practices you can use to pacify vata, where appropriate.
Pitta Type Sleep & Sleep Imbalances

Pitta types generally sleep well, though somewhat lightly. They tend to prefer a firm bed and few
covers, due to pittas tendency to overheat.6 Pittas crave a moderate amount of sleep
somewhere between vata and kapha. However, they also easily forego sleep when they are
preoccupied with a project or are up against a deadline. Pitta sleep is often disturbed by fiery,
vivid and active dreams, but pitta types typically return to sleep easily if they are awakened.6
Difficulty falling asleep is the classic pitta type sleep disorder because pitta is elevated in the
mind and in the atmosphere from about 10pm to 2am. This can activate the mind, stimulate
ambition, and can completely overwhelm any desire to sleep. As a result, many pitta types are
night owls and can be incredibly productive at night.
If these pitta type patterns resonate with you, please see our guide to Insufficient Sleep for
recommendations including specific practices you can use to pacify pitta, where appropriate.
Kapha Type Sleep & Sleep Imbalances
Kapha types are heavy sleepers, can generally sleep soundly anywhere, and are not easily
disturbed or awakened. They adore bed and like to sleep more hours than any other type
preferably in a soft bed under an abundance of comforting, soft covers.6 Interestingly, kapha
types actually need less sleep than vata and pitta types. Kapha dreams tend to be calm, smooth,
watery, and emotional.6 When out of balance, kapha tends to cause excessive sleep, a feeling of
heaviness, sluggishness, and difficulty waking up. Kapha is elevated in the mind and in the
atmosphere from about 6-10 am/pm, which can increase kaphas natural heaviness and
sluggishness, making it easy for kapha types to sleep for many extra hours.
If these kapha type patterns resonate with you, please see our guide to Excess Sleep for
recommendations on how to balance excess kapha in the sleep cycle.
Finding Balance
While each dosha has a unique influence on sleep patterns and imbalances, quality sleep is
equally important for all of us. Ayurveda can help us to discover our natural tendencies and to
distinguish those from our particular vulnerabilities toward various sleep imbalances.
Actually, Ayurveda has a great deal to say about how to support balanced sleep in general. Often,
simple adjustments to routine, exercise, diet, and lifestyle habits can have a profound impact on
sleep. In fact, in todays world, where sleep disorders abound, Western medicine is embracing
many of Ayurvedas lifestyle strategies in the treatment of sleep disorders. Specific herbs can
also be used to support a return to balance. An Ayurvedic practitioner can be incredibly helpful in
identifying the most potent strategies for your individual situation. That said, our remedy guides
are specifically designed to help you begin to understand and correct your current imbalances.
Simply choose whether your tendency is to be deprived of sleep or to get too much of it.
Keep in mind that you do not have to be experiencing disordered sleep now in order to begin to
correct the imbalances that underlie your tendencies. Ayurveda is a holistic approach to wellness
that can help us to correct the root cause of our imbalances at any time whether we are
currently experiencing symptoms or not.
Suffering from insufficient sleep (or is this your tendency)?

Please see our guide to Insufficient Sleep.
Sleep too much (or is this your tendency)?

Please see our guide to Excess Sleep.
We wish you the best as you learn to support your daily rhythms and balance your sleep cycle
with the wisdom of Ayurveda.
References
1
Why Do We Sleep, Anyway? Healthy Sleep. Harvard Medical School: Division of Sleep
Medicine, 18 Dec. 2007. Web. 15 Jul. 2014.
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep
2
Sleep: Functions. Wikipedia. Web. 15 Jul. 2014.

http://en.wikipedia.org/wiki/Sleep - Functions
3
Osterweil, Neil. The Health Benefits of Dreams: Researchers now believe that dreams help us
process emotions, consolidate memories, and more. Web MD, 25 Feb. 2009. Web. 29 Sep. 2014.
http://www.webmd.com/mental-health/features/the-health-benefits-of-dreams
4
Goldstein, AN, and MP Walker. The Role of Sleep in Emotional Brain Function. Pub Med
Abstract, 31 Jan. 2014. Web. 29 Sep. 2014.
http://www.ncbi.nlm.nih.gov/pubmed/24499013
5
Saraswati, Swami Shantimurti. Excerpt from Lecture: Yoga Nidra, Sleep and Brainwave
Patterns. Ashram Yoga. Web. 29 Sep. 2014.
http://ashramyoga.com/swamis-corner/yoga-nidra/yoga-nidra-sleep-and-brainwaves/
6
Pole, Sebastian. Ayurvedic Medicine: The Principles of Traditional Practice. London: Churchill
Livingston, 2006. Print. 32.
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n Ayurvedic Guide to Joint Health
From Protection to Repair

Have you ever stopped to consider just how dependent your every movement is on those
miraculously slippery and cushioned spaces between your bones? Our joints are essential for
bodily movement and yet somehow incredibly under-appreciated. Life without joints is hard to
imagine; our joints really are crucial to living life as we know it, and caring for them can have a
huge impact on how comfortable we feel in our bodies.
So, do your joints ever talk to you? Are they especially conversant at certain times of year or
after specific types of activities? Maybe your joints seem to pipe up at random, or perhaps
theyre more persistently vocal. Whatever the case, you will find some useful strategies for
supporting your joints below. And even if your joints are wildly happy at the moment, this
resource will provide a number of worthwhile tools to help you ensure that they stay that way.
The Joints: A Broader Context

In Ayurveda, the bones and joints are considered a site of vata in the body meaning that they
have a general affinity for vata and are particularly prone to vata imbalances. This reality is only
reinforced by the fact that the joints themselves are made up of a lot of empty space which also
corresponds with vata. But the joint spaces are also connected with several different tissues in the
body. Obviously, the joints are deeply affected by the quality of the bone tissue (asthi dhatu), but
in Ayurveda, the joints also share an important connection with the nervous tissue (majja dhatu),
and the nervous system as a whole. In addition, healthy joints are lubricated and cushioned by a
fatty substance known in Ayurveda as shleshaka kapha (a subtype of kapha) which links the
joints to the health of the adipose tissue or fat (meda dhatu) as well. Whats more, each of these
building blocks relies on the process of tissue nutrition, which brings us to the role of agni
(metabolic fire) in joint health.
In Ayurveda, it is said that strong agni and proper digestion are essential to our overall health and
longevity, and that every imbalance and disease can generally be traced back to impaired agni
and poor digestion. The joints are no different. Healthy joints and all of the tissues that support
their physiology rely on tissue nutrition, which is ultimately a reflection of the health of agni. If
the concept of agni is new to you, you may find that this more thorough introduction provides
some useful context for understanding the topic of joint health.
When Things Go Awry

Most joint imbalances originate in the digestive tract and more specifically, in the colon.1
Essentially, there are two different scenarios that can lead to imbalances in the joints. The first of
them progresses something like this: agni becomes impaired usually as a result of an excess of
vata, pitta, or kapha in the digestive tract. Impaired agni leads to the formation of ama a toxic,
sticky substance immensely disruptive to the physiology. Then vata, which is the most mobile
and active of the three doshas, carries the ama to the colon, the seat (home) of vata in the body.1
With agni compromised, the ama is able to leave the digestive tract, looking for a weak space to
occupy in the body. Each tissue has its own local agni that determines which substances
(nutrients or toxins) are incorporated into the tissue in the first place. So, if agni in the bone and
joint tissues is at all compromised, the ama can enter those tissues and create all kinds of
disturbances from inflammation and swelling to deterioration of the joint tissue itself. In this
scenario, the solution lies in keeping the central digestive fire balanced and the colon clean in
order to correct the imbalances in the GI tract and prevent the formation of the ama that is
disturbing the joints.
The second scenario involves a disturbance in the process of tissue nutrition, which, according to
Ayurveda, is a sequential process that begins with nourishing the most superficial tissue (the
plasma) and progresses one tissue at a time to the deepest tissue in the body (the reproductive
tissue). If there is inadequate nutrition available, it will first affect rasa dhatu (the plasma), but
will continue to trickle through each subsequent tissue, with compounding negative effects. In
the case of the joints, the nutrition available to several deep tissues (the fat, the bones, and the
nervous tissue) is of particular importance, as is the condition of the local agni in each of them.
For instance, if there is not enough fat in circulation, or if the local agni is impaired such that
there is a shortage of fat nourishing shleshaka kapha, the joints can become dry and will begin to
crack and pop. Eventually, the bones and surrounding tissues will also become damaged.
Correcting this scenario is a matter of providing adequate and appropriate nutrition and
supporting agni throughout the body, so that the nutrients are properly refined and delivered
where they are needed.
Vata, Pitta, and Kapha Type Imbalances in the Joints

While there are certainly some general ways to support the joint tissues (see below), Ayurveda
identifies three different types of joint imbalances, each one associated with a particular dosha:
vata, pitta, or kapha. Knowing whether our joint ailments are primarily caused by vata, pitta, or
kapha can help us to implement more effective treatment strategies.
Signs & Symptoms of Vata in the Joints

When excess vata enters the joints, the joints become dry (but not usually swollen), they tend to
crack and pop with movement, and they can be cold to the touch.1 Vata type joint pain is usually
triggered by movement, and it often involves specific point tenderness. Osteoarthritis and
Rheumatoid arthritis are both examples of excess vata in the joints. While the symptoms of
Rheumatoid arthritis can mimic pitta type joint symptoms, the inflammation is not actually
caused by pitta at all, but by ama entering the joints. If any of these symptoms sound familiar,
please see our resource on balancing vata in the joints.
Signs & Symptoms of Pitta in the Joints

Excess pitta in the joints is characterized primarily by inflammation and swelling; the joints are
often hot to the touch, and visibly red.1 Joint pain can be more persistently present, frequently
even without any aggravating movement.1 If any of these symptoms seem to match your own,
please see our resource on balancing pitta in the joints.
Signs & Symptoms of Kapha in the Joints

Excess kapha in the joints tends to cause stiffness and swelling, but rather than being inflamed
and hot (as with pitta imbalances), kapha leaves the joints feeling cold and clammy to the touch.1
When kapha is involved, pain and stiffness are often more pronounced in the morning and tend
to be relieved as the joints and muscles warm up and move around.1 In fact, appropriate
movement is actually one of the best forms of relief for this type of joint disturbance. If these
symptoms seem to best reflect your situation, please see our resource on balancing kapha in the
joints.
General Support for the Joints

JOINT & BONE HEALTH
SHOP RELATED PRODUCTS
Supporting the joints on a more general level is a matter of clearing any accumulated ama,
moving it back to the GI tract, and from there, eliminating it from the body. We also want to
reduce inflammation, support proper circulation, and balance agni in the tissues.2 At the same
time, kindling agni will ensure that neither excess dosha nor ama are able to find their way back
into the joints in the future. The following strategies help to accomplish these goals in support of
improved joint health.
Consider a Cleanse
A periodic cleanse is a terrific way to support the joints because it so specifically kindles agni
and clears impurities from the system. As one would expect, the deeper the cleanse, the deeper
the impact on specific tissues like the joints. If you are new to the idea of cleansing, please see
our cleansing department where we explain a number of different cleansing techniques, including
a one-day digestive reset, a simplified three-day cleanse, a traditional Ayurvedic cleanse (you
choose the length that works for you) and pancha karma.
Focus on Eliminating Ama

Because an accumulation of ama is so often involved in joint ailments, focusing on Ayurvedic
practices (known as pachana) to digest and eliminate ama, can be very helpful. Many of the
therapies suggested here do support the elimination of ama. However, you will gain a deeper
understanding of how ama forms, how to prevent its accumulation, and how to digest and
eliminate it from the body in this resource, Ama: The Antithesis of Agni.
Take Herbs to Support the Colon
Because so many joint ailments originate in the colon, the joints are deeply supported by efforts
to keep the colon clean. There are a number of herbs in the Ayurvedic tradition that are very
supportive of colon health and that can help to keep it clear of imbalances, supporting healthy
joints.
If you do not know which dosha is driving your joint ailments, Triphala is the best choice
because it is balancing for vata, pitta, and kapha. Triphala is revered for its unique ability to
gently cleanse and detoxify the digestive tract (and most specifically, the colon), while
replenishing, nourishing, and rejuvenating the tissues. About half an hour before bed, take 2
Triphala tablets with a glass of warm water. If you prefer a powder, steep -1 teaspoon Triphala
powder in a cup of freshly boiled water for 10 minutes. Cool and drink. Or, you might try 30
drops of Triphala Liquid Extract in warm water before bed instead.
If, on the other hand, you do know which dosha is most involved in your joint condition, you can
take whichever ingredient in Triphala most directly supports that dosha. For vata, take Haritaki
powder or Haritaki tablets. For pitta, take Amalaki powder, Amalaki tablets, or Amalaki Liquid
Extract. For kapha, take Bibhitaki powder. About half an hour before bed, take 2 tablets with a
glass or warm water, 30 drops of liquid extract in warm water, or steep -1 teaspoon of the
appropriate herbal powder in a cup of freshly boiled water for 10 minutes; cool and drink.
Use Our Soothing Joint Balm

Joint Balm can be applied directly to sore joints. Massaging this balm into the joints helps to
increase circulation, facilitates the removal of toxins and ama, and lubricates the joints with
supportive oils. The nourishing herbs in this soothing balm offer specific support to the joints
and promote the rejuvenation of local tissues. This balm can be used regularly to provide
ongoing support wherever you need it.
Try Joint Support Tablets

Our Joint Support tablets include penetrating ingredients like guggulu and boswellia, which have
been used for hundreds of years to support joint health because of their soothing, lubricating, and
detoxifying effect on the joints. This formula also helps to nourish and rejuvenate the bones,
cartilage, and muscles that are so critical to the proper functioning of the joints.
Consider taking Healthy Bones Tablets

The joint tissues are closely tied to the bone tissues, so tending to one often affects the other. The
Healthy Bones tablets include a number of warm, nourishing herbs traditionally used to
strengthen and rejuvenate the bones, and natural coral calcium, which helps to fortify the bones
with essential nutrients. This formula also helps to kindle agni and supports the bodys natural
mechanisms of detoxification.
Practice Receiving Prana
Prana is the vital breath the subtle essence of the life force that animates our lives. It infuses
every cell and tissue throughout our bodies, and it is carried on and stimulated by the breath.
Imbibing prana can be very helpful in digesting and eliminating ama from tissues throughout the
body.2 There are a number of effective ways to bathe our tissues in fresh prana. The simplest
method is to spend some time in nature and either take several deep, slow breaths into the belly,
or go for a relaxed, enjoyable hike.3 Pranayama either indoors or out of doors (as long as it is
not excessively windy) is another powerful way to infuse the mind-body organism with prana.
Specific pranayama practices are included in the remedy guides to vata, pitta, and kapha types of
joint imbalances. Beginning practices that are appropriate for most anyone include full yogic
breath, ujjayi, and nadi shodhana.
Preventative Measures
We can also help to preserve and protect the joints with the following supportive practices.
Daily Joint Rotations

Practicing a series of gentle joint rotations daily helps to lubricate and protect the joints. In fact,
it is often recommended as part of an Ayurvedic daily routine, and it only takes a few minutes.
Consider doing about 10 rotations in each direction for each joint. Start with the arms, rotating
the wrists slowly in each direction. Next, place both hands on your shoulders (right hand to right
shoulder, left hand to left shoulder) and draw circles around the shoulder joint with the elbows
first rotating backward, and then forward. Then, let your arms hang long and circle the shoulders
themselves, first backward, and then forward. If you are comfortable doing gentle circles with
your neck, you can do a few in each direction before you shift your attention to the legs. Begin
there with the ankles. Fold one ankle over the opposite knee and use one hand to gently turn your
foot in circles around the ankle joint first one direction and then the other. Then stand up, bend
your knees, place your hands on your thighs (just above the knees) and make circles with your
knees in both directions. Now separate your feet, place your hands on your hips and make wide
circles with your hips first clockwise, then counter clockwise. These practices are very
effective at increasing circulation in the joints and supporting proper lubrication. If the entire
practice is too much, you can focus where you need the most support, or reduce the number of
repetitions for one or all of the joints. If your hands or feet need a little extra attention, you can
massage the knuckles on the fingers and toes with gentle circular motions, one at a time.
Get Regular and Appropriate Exercise

Our joints are meant to move. In fact, proper movement supports their overall health. But, some
activities are far from supportive. The type of movement that is right for you will depend on your
constitution, your current state of balance, and any other special considerations you may have
(injuries, vulnerabilities, etc.). In general, however, the joints are supported by low-impact
activities. There are more specific recommendations for exercise in the resources on balancing
vata, pitta, and kapha in the joints.
Practice Yoga Regularly
Yoga and gentle stretching can help to improve circulation in and around the joints. Yoga also
nourishes our bodies with prana, the vital life force. Cat Cow (especially if it is done as
described in this link, with an organic wave type motion) is wonderful for juicing up the
vertebral joints along the spinal column. More specific ideas for yoga practice are included in our
resources on balancing vata, pitta, and kapha in the joints.
Eat a Balanced Diet with Sufficient High Quality Fats

Because tissue nutrition determines the health of the joints, a balanced diet is critical. In
particular, make sure you are getting an appropriate amount of high-quality fats and that you are
actively tending to agni. Different constitutions and imbalances require different amounts of fat
and different types of foods. More specific dietary recommendations are included in our
resources on balancing vata, pitta, and kapha in the joints.
Balancing Vata, Pitta, and Kapha in the Joints

Again, if you are interested in more specific guidance for balancing vata, pitta, or kapha in the
joints, you will find a wealth of additional information in our dosha-specific remedy guides.
Click on the appropriate link below:
Balancing Vata in the Joints
Balancing Pitta in the Joints
Balancing Kapha in the Joints
Aligning With Your Inner Nature

Remember, Ayurveda is a very individualized approach to health and healing. Not only are we
each completely unique, but Ayurveda aims to meet each of us exactly where we are. Therefore,
it is important to honor your own process and your own sense of timing. If the condition of your
joints is interfering with your quality of life, you may be highly motivated to address the root
cause of your imbalances as quickly as possible. If your joints are not actively troubled, but you
want to protect them long into the future, you may choose a more measured, gradual approach to
change. Trust that whatever works for you is right for you. Keep in mind, also, that working with
an Ayurvedic practitioner can help you to tailor your strategies to more directly support your
particular situation. Whatever your path, we hope that we can continue to support you in
cultivating and celebrating a deep sense of comfort in your body and vibrant overall health.
Balancing Vata in the Joints

Vata type joint ailments are initiated by excess vata in the body. The imbalance typically begins
in the digestive tract, where vata has accumulated as a result of a vata aggravating diet or
lifestyle. This might involve eating foods that are dry, rough, or difficult to digest. Vata is also
aggravated by eating on the run, being overly busy, stressed out, constantly on the move, having
inadequate down time, generally lacking routine, or exercising inappropriately (or excessively).
These and other vata provoking influences elevate vata in the colon, vatas natural home in the
body. As the excess begins to accumulate, it can cause irregular appetite, frequent gas and
bloating, a tendency toward constipation, delicate digestion, dry skin, hair, or nails, fear and
anxiety, loneliness, racing thoughts, rapid speech and other vata symptoms. Meanwhile, the
excess vata also compromises agni (the metabolic fire), which can initiate the formation of ama
(toxins) in the GI tract. If these imbalances are not addressed, the accumulating vata and ama
will soon leave the colon and enter circulation in search of another place to lodge.
This is where the joints come in; the joints have a natural affinity for imbalances that enter
circulation via the colon because the colon is the seat (home) of vata, and the bones and joints
are another important gathering place for vata in the body. On the other hand, the ama shares
many qualities with kapha dosha and therefore has an affinity with shleshaka kapha, a subtype of
kapha that is primarily responsible for cushioning the joints. If the condition of the local agni in
any of these tissues is weak, the excess vata and ama can invade them, causing the gradual wear
and tear of the joints as they begin to dry out, break down, and deteriorate. Over time, in the
absence of proper nourishment, lubrication, and cushioning, the bones can become rough,
exposed, damaged, or deformed.
Signs & Symptoms

So what does this process feel like in our bodies? Vata in the joints causes dryness and frequent
cracking or popping upon movement usually without swelling.1 The joints tend to feel cold to
the touch, often have specific point tenderness, and tend to be most painful upon movement
especially as a result of highly vata aggravating activities like jogging, jumping, other highimpact activities, and strenuous exercise.1
Balancing Vata
In order to balance vata in the joints, we need to clear the vata and ama from the joint space and
send it back to the colon, where it can be eliminated. But we simultaneously need to tend to agni
both in the digestive tract and in the bone and joint tissues to ensure that the vata aggravation,
the subsequent creation of ama, and their mutual intrusion into the joint spaces is halted. The
following recommendations each support this process in their own way.
Eat a Vata Pacifying Diet
Because joint ailments typically begin in the digestive tract, an appropriate diet is essential to the
healing process. In the case of excess vata (which is light, dry, rough, cold, and clear), focus on
ingesting oily, grounding, nourishing foods that are well seasoned with agni kindling spices like
black pepper, cardamom, cinnamon, cloves, cumin, fennel, garlic, ginger, nutmeg, paprika,
saffron, tarragon, and turmeric. Favor the sweet, sour, and salty tastes while reducing exposure to
the pungent, bitter, and astringent tastes. Include generous amounts of high quality, organic oils
like ghee, sesame oil, and olive oil. Drink at least 60-80 ounces of fluid each day; water and
herbal teas that are either warm or hot will be best. Do your best to avoid cold foods and drinks
(including salads) and try to steer clear of foods that can further aggravate vata in the joints, like
nightshades (tomato, potato, eggplant, bell peppers), or beans, barley, corn, crackers and
popcorn.1 In addition, you can stoke the digestive fire about 30 minutes before lunch and dinner
by chewing a slice of fresh ginger (about the size of a nickel) with a pinch of sea salt, a few
drops of lime juice, and about teaspoon honey. If this feels overwhelming, you could take one
or two Vata Digest tablets about 30 minutes before lunch and dinner, instead. You can also
sprinkle the powdered version of this formula, Hingvastak, on your food like pepper.
Massage the Joints with Warm Oil

The lubricating, nourishing qualities of oil help to counter vatas dry, rough influence on the
joints.
Mahanarayan Oil is wonderful for calming vata in the joints. It is warming, soothing,
lubricating, strengthening, and rejuvenating, thereby helping to support optimal function
and comfortable movement in the joints. Simply massage the joints with warm
Mahanarayan Oil and then apply moist heat.1 You can take a bath, soak the oiled joint in
warm water, or wrap it with a damp warm washcloth and cover that with a hot water
bottle or a therapeutic water bag (a secure zip-lock can work, too). This therapy
encourages circulation, helps to clear and digest ama locally, and supports the bodys
natural healing process.1
Ashwagandha Bala Oil is very nourishing, strengthening, rejuvenative, and it has a

particular affinity for the muscle and connective tissue. As a result, this oil may be
particularly supportive if the muscles and the fascia are playing a role in your joint
discomfort.
Castor Oil helps to balance conditions where vata and ama mix in the joint space.2 It is
very effective at scraping accumulations of ama from the tissues, while lubricating the
joints and encouraging local circulation.
Establish a Routine
Vata is profoundly buoyed by consistency in structure and routine. Focus on establishing a vata
pacifying daily routine, including whichever of the following vata friendly additions appeal to
you.
Eat your meals at consistent times from one day to the next.
Awaken and retire at the same time from one day to the next.
Exercise
Choose activities that are gentle, grounding, and relatively slow not overly stimulating.
Favor things like chi gong, tai chi, walking, light hiking, light jogging, swimming, or
gentle cycling. Also, be sure to balance exercise with adequate rest and rejuvenation.
Yoga
Embrace a vata pacifying yoga practice. Poses that are especially supportive of vata type
joint issues include feet and ankle warm up, wrist stretch, intense westward stretch, knees
to chest, and bridge.1 If you prefer a flow, a handful of very slow and purposeful sun
salutations pacify vata while improving circulation throughout the body, which will
support joint health. (Note: bridge pose will appear under the pitta pacifying yoga
department, but is also wonderful for vata in the joints).
Pranayama
Just 5-15 minutes of vata pacifying pranayama every day on an empty stomach can be
transformative. These practices help to pacify vata while digesting and clearing ama. In
particular, consider the following practices.
o Nadi Shodhana is very vata pacifying; it clears and releases toxins while
awakening and cleansing the subtle channels of the body.
o Kapalabhati helps to stimulate synovial circulation in the joints, which can be
very beneficial when excess vata has accumulated there.
o Bhramari soothes and supports the nervous system while encouraging healing in
the bodily tissues.
Meditation
Consider adding 5-10 minutes of Empty Bowl Meditation to your daily routine to
effectively quiet the mind and calm the nervous system, which will support the joints
both locally and systemically.
Drink Gold Water

Pure gold is strengthening, nourishing, and very supportive of excess vata in the joints. The
healing qualities of gold can be harnessed by preparing water infused with the subtle essence of
gold.1 Simply place a pure (ideally, 24 karat) gold item like a gold band in two cups of water,
bring to a boil, and boil until only one cup remains. Remove the gold item (it will not be
damaged at all by this process), cool and store the gold water. Take 1 teaspoon of this water 2-3
times each day.1
Consider the Addition of Vata Pacifying Herbs

Herbs can help to balance vata systemically, but can also optimize the health of the digestive
tract (where many joint imbalances originate), kindle agni throughout the system, and encourage
the elimination of ama both from the GI tract and from the joints themselves. More specific
information about how each of these herbs and formulas supports the joints is provided below.
Yogaraj Guggulu
Guggulu resin is a penetrating, detoxifying, and rejuvenating herb renowned for its ability
to scrape naturally accumulating toxins from the channels (physical and energetic
pathways) of the body, but also for its capacity to carry other herbs deep into specific
tissues. This traditional Ayurvedic formula has long been used to balance excess vata in
the joints, nerves, and muscles. Take one Yogaraj Guggulu tablet three times per day.1 Or,
if you prefer, this formula is also available as a powder; take teaspoon three times per
day with warm water.1
Guduchi
Guduchi is a powerful nutritive tonic that effectively removes excess vata from the body.
It also cleanses the blood, supports circulation, tonifies the nervous system, and helps to
clear ama from the body.2 It is therefore very effective at supporting healing when excess
vata has settled in the joints.2
Ashwagandha
Ashwagandha is one of the best herbs for calming vata. It is strengthening, clarifying, and
rejuvenating. It also has a particular affinity for the muscle and bone tissues and helps to
support comfortable joint movement. Ashwagandha is available in several forms: tablets,
powder, and a liquid extract.
Turmeric
While this herb is familiar to most of us as a kitchen spice, it offers a plethora of health
benefits. Turmerics warming, clarifying capacity is very balancing when there is excess
vata in the joints. It strengthens digestion, helps to eliminate natural toxins from the GI
tract, and purifies the blood all while soothing and nourishing the joint tissues.
Turmeric is available in several forms: tablets, powder, and a liquid extract.
Licorice
Licorice is naturally moisturizing and therefore helps to support proper lubrication in the
gut as well as in the tissues.
More general support of vata

Balance vata systemically with Healthy Vata tablets Or, help to clear vata from your
channels of digestion and elimination with Vata Digest tablets or Hingvastak (the
powdered form of the Vata Digest formula that can be taken alone or sprinkled on your
food like pepper). And finally, if vata is truly the primary concern, consider taking
Haritaki instead of Triphala to more specifically balance vata throughout the system.
Balancing Pitta in the Joints

Pitta type joint ailments are initiated by excess pitta in the body. The imbalance typically begins
in the digestive tract, where pitta has accumulated as a result of a pitta provoking diet or lifestyle.
This might involve eating foods that are very spicy, sour, salty, or excessively oily. Pitta is also
aggravated by heightened intellectual focus, ambition, competition, judgment, and intense
exercise. These and other pitta provoking influences elevate pitta in the small intestine, pittas
natural home in the body. As the excess begins to accumulate, it can cause excessive thirst, a
sharp and insatiable appetite, heartburn, acid indigestion, loose stools, skin irritations (e.g.
burning, itching, eczema, acne, dermatitis), and fiery emotions like frustration, irritability, anger,
rage, and criticism. Meanwhile, the excess pitta also compromises agni (the metabolic fire),
which can initiate the formation of ama (toxins) in the GI tract. If these imbalances are not
addressed, the accumulating pitta and ama can migrate to the colon, and will eventually enter
circulation in search of another place to lodge.
circulation from the colon because the colon is the seat (home) of vata, and the bones and joints
are another important gathering place for vata in the body. Similarly, the ama shares many
qualities with kapha dosha and therefore has an affinity with shleshaka kapha, a subtype of
any of these tissues is weak, the excess pitta and ama can invade them, causing inflammation,
swelling, and pain. Over time this inflammatory influence can damage the joints, causing
deformity and loss of function.
Signs & Symptoms
So what does this process feel like in our bodies? Pitta in the joints often causes the joints to be
visibly red and hot to the touch.1 They tend to be swollen, inflamed, and persistently tender, even
without any provoking movement or strain.1
Balancing Pitta
In order to balance pitta in the joints, we need to clear the pitta and ama from the joint space and
send it back to the digestive tract, where it can be eliminated. But we simultaneously need to
tend to agni both in the digestive tract and in the bone and joint tissues to ensure that the pitta
aggravation, the subsequent creation of ama, and their mutual intrusion into the joint spaces is
halted. The following recommendations each support this process in their own way.
Eat a Pitta Pacifying Diet

healing process. In the case of excess pitta (which is light hot, sharp, and oily), focus on
ingesting mild, hearty, grounding and energizing foods that are tempered with pitta pacifying
spices and garnishes like fresh basil, cardamom, fresh cilantro, ground coriander, cumin, dill,
fennel, mint, parsley, peppermint, saffron, spearmint, tarragon, and turmeric. Favor the sweet,
bitter, and astringent tastes while reducing exposure to the sour, salty, and pungent tastes. Pittas
lightness and intensity need to be grounded with substantive foods, which typically taste
naturally sweet. Compliment the sweet taste with bitter foods that will cool pittas intense heat
and astringent foods (e.g. beans, apples, broccoli, crackers, popcorn) that effectively absorb
pittas oily and liquid qualities. Include only moderate amounts of high quality, organic oils like
ghee, sunflower oil, and coconut oil. It is important to minimize alcohol and caffeine
consumption, and do your best to avoid foods that can further aggravate pitta in the joints, like
hot, spicy foods, pickles, spinach, and tomatoes.1 In addition, you can take one or two Pitta
Digest tablets about 30 minutes before lunch and dinner, or a similar formula, Avipattikar
powder, with warm water before meals.
Massage the Joints with Soothing Oils

These oils help to soothe excess pitta in the joints.1 They are best applied at room temperature so
that they cool pittas intense heat.1
Castor Oil increases circulation, helps to loosen and clear accumulated ama, and supports
the bodys natural ability to dissipate inflammation and promote healing.2
Coconut Oil is wonderful for calming pitta throughout the body. It is cooling, soothing,
and it balances pitta while bolstering the bodys natural healing process.
Ice the Joint, When Appropriate
While Ayurveda does not often recommend icing the body, if a joint is notably hot and inflamed,
icing it can help to reduce inflammation and bring relief. However, it is important to concurrently
address the root cause of the imbalance in this case, elevated pitta with other treatment
strategies that go beyond relieving the symptoms.
Pacify Pitta Throughout the Day

Pitta tends to benefit from consistency in structure and routine. More importantly, the elements
that comprise your routine can offer significant support in balancing pitta. Focus on establishing
a pitta pacifying daily routine, including whichever of the following pitta friendly additions
appeal to you.
Eat your meals at consistent times from one day to the next.
Awaken and retire at the same time from one day to the next.
Exercise
Choose activities that are not overly intense, but practice relaxed effort instead. Enjoy
things like walking, hiking, light jogging, swimming, cycling or yoga in the morning or
evening (when it is coolest). In addition, try to breathe through your nose the entire time;
this practice helps to appropriately pace your activity and tempers pittas intensity with
relaxed effort.
Yoga
Embrace a pitta pacifying yoga practice. Poses that are especially supportive of pitta type
joint issues include boat, bow, camel, cow's face, locust, and moon salutations.1 (Note:
some of these poses will appear under the kapha pacifying yoga department, but are also
wonderful for pitta in the joints).
Pranayama
Just 5-15 minutes of pitta pacifying pranayama every day on an empty stomach can be
transformative. These practices help to pacify pitta while digesting and clearing ama. In
o Sheetali helps to cool and quiet pitta throughout the system, reducing
inflammation and balancing agni.
o Kapalabhati is very detoxifying and specifically helps to stimulate synovial
circulation in the joints, which can be very beneficial when there is inflammation
there.
o Bhramari soothes and supports the nervous system while encouraging healing in
the bodily tissues.
Meditation
Consider adding 5-10 minutes of Empty Bowl Meditation to your daily routine to
effectively quiet the mind and calm the nervous system, which will support the joints
both locally and systemically.
Consider the Addition of Pitta Pacifying Herbs

Herbs can help to balance pitta systemically, but can also optimize the health of the digestive
Kaishore Guggulu
tissues. This traditional Ayurvedic formula has long been used to balance excess pitta in
the joints and muscles. Take one Kaishore Guggulu tablet three times per day.1 Or, if you
prefer, this formula is also available as a powder; take teaspoon three times per day
with warm water.
Guduchi
Despite its heating nature, Guduchi is a powerful nutritive tonic that effectively removes
excess pitta from the body. It also cleanses the blood, supports circulation, tonifies the
nervous system, and helps to clear pitta toxins, uric acid, and ama from the body.2 It is
therefore very effective at supporting healing when excess pitta has settled in the joints.2
Manjista
Manjista is a deeply pitta pacifying, blood purifying herb renowned for its ability to
remove excess heat and natural toxins from the blood. It can therefore complement any
efforts to clear excess pitta from the joints.
Aloe Vera Gel

Aloe vera gel is very pitta pacifying; it is soothing, cooling, rejuvenating, and it helps to
clear ama from the system. It also has an affinity for the bodily tissues and can act as a
vehicle for the delivering herbs deeper into the body.
Systemic Support for Pitta

Balance pitta systemically with Healthy Pitta tablets. Or, help to clear pitta from your
channels of digestion and elimination with Pitta Digest tablets or Avipattikar powder (a
formula very similar to Pitta Digest). And finally, if pitta is truly the primary concern,
consider taking Amalaki instead of Triphala to more specifically balance pitta throughout
the system.
Balancing Kapha in the Joints

Kapha type joint ailments are initiated by excess kapha in the body. The imbalance typically
begins in the digestive tract, where kapha has accumulated as a result of a kapha provoking diet
or lifestyle. This might involve eating foods that are heavy, oily, dense, or excessively sweet.
Kapha is also aggravated by inactivity, dullness, boredom, lethargy, and inadequate exercise.
These and other kapha provoking influences elevate kapha in the stomach, kaphas natural home
in the body. As the excess begins to accumulate, it can cause a dull appetite, sluggish digestion,
emotional eating tendencies, excess mucus, congestion, frequent colds, coughs, and kapha-type
emotions like attachment, possessiveness, and greed. Meanwhile, the excess kapha also
compromises agni (the metabolic fire), which can initiate the formation of ama (toxins) in the GI
tract. If these imbalances are not addressed, the accumulating kapha and ama can migrate to the
colon, and will eventually enter circulation in search of another place to lodge.
circulation via the colon because the colon is the seat (home) of vata, and the bones and joints
are another important gathering place for vata in the body. Similarly, the ama shares many
qualities with kapha dosha and therefore has an affinity with shleshaka kapha, a subtype of
any of these tissues is weak, the excess kapha and ama can invade them, causing stiffness,
swelling, and diminished range of motion. Over time, the excess kapha can damage the joints
and affect their overall functionality.
Signs & Symptoms

So what does this process feel like in our bodies? Kapha in the joints often causes the joints to
feel cold and clammy to the touch.1 They tend to be stiff, swollen, restricted in mobility, and are
often more painful in the morning before the body has had an opportunity to move around and
warm up.1
Balancing Kapha
In order to balance kapha in the joints, we need to clear the kapha and ama from the joint space
and send it back to the digestive tract, where it can be eliminated. But we simultaneously need to
tend to agni both in the digestive tract and in the bone and joint tissues to ensure that the
kapha aggravation, the subsequent creation of ama, and their mutual intrusion into the joint
spaces is halted. The following recommendations each support this process in their own way.
Eat a Kapha Pacifying Diet

healing process. In the case of excess kapha (which is heavy and dense in nature), focus on
ingesting light, dry, warming, and easily digestible foods that are well-seasoned with agni
kindling spices. Enjoy your choice of a wide range of spices: basil, bay leaf, black pepper,
cardamom, cayenne, cinnamon, cloves, coriander, cumin, fennel, garlic, ginger, hing (asafetida),
nutmeg, paprika, saffron, savory, tarragon, turmeric, and more. Favor the pungent, bitter, and
astringent tastes while reducing exposure to the sweet, sour, and salty tastes. The pungent taste
warms and liquefies kapha; the bitter taste lightens, dries, and reduces kapha; while astringent
foods (e.g. apples, pomegranate, beans, broccoli, corn, cabbage, etc.) effectively absorb kaphas
oily and liquid qualities. Include only scant amounts of high quality, organic oils like ghee,
sunflower oil, and raw, unheated flax seed oil. Do your best to avoid foods that can further
aggravate kapha in the joints, like dairy products and icy cold foods and drinks.1 In addition, you
can stoke the digestive fire about 30 minutes before lunch and dinner by chewing a slice of fresh
ginger (about the size of a nickel) with a pinch of sea salt, a few drops of lime juice, and about
teaspoon honey. If this feels overwhelming, you could take one or two Kapha Digest tablets
about 30 minutes before lunch and dinner, or sprinkle Trikatu the powdered version of this
same formula on your food like pepper.
Engage Adequate Movement and Exercise

Making time to move our bodies in an appropriate way supports natural detoxification by
promoting healthy circulation and by helping to move stagnation from the organs and tissues.
Movement and exercise are particularly critical to balancing excess kapha in the joints. Ideally,
exercise between 6-10am/pm, when kapha is naturally elevated in the atmosphere. For kapha
imbalances, the ideal exercise program is typically vigorous and challenging. Enjoy activities
like brisk walking, jogging, biking, hiking, martial arts, and other forms of strength-building,
aerobic exercise. Whatever your preference, choose a routine that is enjoyable and rewarding for
you so that you are motivated to keep at it.
Massage the Joints with Herbal Pastes

Ayurveda has long recommended a variety of herbal pastes applied topically to promote healing.
These particular pastes are especially supportive when there is excess kapha in the joints.
Calamus powder is a highly aromatic herb that supports the lymphatic system, helps to
remove natural toxins, promotes circulation, and enlivens the skin and tissues. Start with
one teaspoon of Calamus powder and add just enough warm water to make a paste.1
Apply the paste to the affected joint, allow the paste to penetrate for as long as is
comfortable (ideally at least 15 minutes, but you can also allow it to dry completely), and
then rinse with warm water. Adjust the quantity as necessary.
A similar paste can be made from Punarnava and Ginger powders. This combination of
herbs helps to balance the water element in the joints.1 These herbs also help to remove
accumulated ama, support the bodys natural ability to dissipate inflammation, promote
improved circulation, and encourage healing. Start with one teaspoon of each powder and
add just enough warm water to make a paste.1 Apply this paste to the affected joint, allow
the paste to penetrate for as long as is comfortable (ideally at least 15 minutes, but you
can also allow it to dry completely), and then rinse with warm water. Adjust the quantity
as necessary.
Drink Gold Water

Pure gold is strengthening, nourishing, and very supportive of excess kapha in the joints. The
healing qualities of gold can be harnessed by preparing water infused with the subtle essence of
gold.1 Simply place a pure (ideally, 24 karat) gold item like a gold band in two cups of water,
bring to a boil, and boil until only one cup remains. Remove the gold item (it will not be
damaged at all by this process), cool and store the gold water. Take 1 teaspoon of this water 2-3
times each day.1
Pacify Kapha Throughout the Day

The elements that comprise your routine can offer significant support in balancing kapha. Focus
on establishing a kapha pacifying daily routine, including whichever of the following kapha
friendly additions appeal to you.
Yoga
Embrace a kapha pacifying yoga practice. Poses that are especially supportive of kapha
type joint issues include tree, triangle, intense westward stretch, and supine twist.1 If you
prefer a flow, Sun Salutations warm the body, encourage circulation, awaken the tissues,
bring clarity to the mind, and open the subtle channels of the body. (Note: some of these
poses will appear under the vata and pitta pacifying yoga departments, but are also
wonderful for kapha in the joints).
Pranayama
Just 5-15 minutes of kapha pacifying pranayama every day on an empty stomach can be
transformative. These practices help to pacify kapha while digesting and clearing ama. In
o Bhastrika burns accumulated ama, kindles agni, improves circulation, and is very
balancing for kapha.
o Kapalabhati kindles agni, is very detoxifying, and helps to stimulate synovial
circulation in the joints, which can help to clear stiffness and swelling.
o Nadi Shodhana clears and releases toxins while awakening and cleansing the
subtle channels of the body.
Meditation
Consider adding 5-10 minutes of So Hum Meditation to your daily routine to effectively
quiet the mind and calm the nervous system, which will support the joints both locally
and systemically.
Consider the Addition of Kapha Pacifying Herbs

Herbs can help to balance kapha systemically, but can also optimize the health of the digestive
Punarnavadi Guggulu
tissues. This traditional Ayurvedic formula has long been used to balance the water
element in the body, supporting the healthy elimination of fluids, and balancing excess
kapha in the kidneys, heart, and joints. Take one Punarnavadi Guggulu tablet three times
per day.1 Or, if you prefer, this formula is also available as a powder; take teaspoon
three times per day with warm water.
Punarnava
Punarnava is one of the best herbs for reducing kapha. It is particularly adept at balancing
the water element throughout the body, and is frequently used to balance excess kapha in
the joints and promote comfortable movement.
Ashwagandha
Ashwagandha is balancing for both vata and kapha and has a natural affinity for the
muscle and bone tissues. Its revitalizing and strengthening nature can be very helpful in
promoting comfortable joint movement. Ashwagandha is available in several forms:
tablets, powder, and a liquid extract.
Turmeric
While this herb is familiar to most of us as a kitchen spice, it offers a plethora of health
benefits, and turmerics warming, clarifying capacity can help to balance excess kapha in
the joints. It strengthens digestion, helps to eliminate natural toxins from the GI tract, and
purifies the blood all while soothing and nourishing the joint tissues. Turmeric is
available in several forms: tablets, powder, and a liquid extract.
Systemic Support for Kapha

Balance kapha systemically with Healthy Kapha tablets. Or, help to clear kapha from
your channels of digestion and elimination with Kapha Digest tablets or Trikatu (the
powdered form of the Kapha Digest formula that can be taken alone or sprinkled on your
food like pepper). And finally, if kapha is truly the primary concern, consider taking
Bibhitaki instead of Triphala to more specifically balance kapha throughout the system.

An Ayurvedic Guide to Strengthening Ojas

Allergy Free
Do you suffer from allergies in any way? Perhaps youve come to dread the arrival of springtime because of the
degree to which your allergies overtake your life. Unfortunately, many of us feel utterly helpless when it comes to
changing our allergy experience in any real or meaningful way. Continue Reading >
Weve all experienced the disappointment of having to put everything on hold when our bodies
crash and our health deteriorates, usually just when we think we can least afford to slow down or
take a break. Deep down, most of us know that there is often deep wisdom in the irony of those
moments. Nevertheless, most of us would rather avoid the inconvenience altogetherwhether
its a cold, a cough, the flu, shingles, or something else. Given the choice, who among us would
refuse a hardy immune system? We all want to be healthy, and would rather avoid illness and
disease. So, how do we support robust immunity?
At its core, Ayurveda is not about suppressing symptoms, but about addressing the root cause of
our imbalances. If our immune systems are compromised, we have to ask ourselves why, and we
must be willing to change course to correct the underlying issueswhatever they may be. Of
course, each individual is unique, and working with an Ayurvedic practitioner to specifically
address the current dynamics in your system is a fantastic way to support positive change. Still,
there are a number of general strategies that can help to support immunity in all of us.
At first glance, some of the recommendations youll find below may seem quite basic. In fact,
many of them are. These strategies are built on the premise that our bodies are inherently
intelligent and that, given proper support, our physiology already knows exactly how to foster
and protect optimal health. As you will see, there is an elegant beauty in the Ayurvedic approach
to bolstering the immune system; it is simple, intuitive, and it reminds us just how amazing the
bodys self-regulatory systems are. As a starting point, lets first focus on how Ayurveda views
immunity and the immune system.
Ayurveda on Immunity
According to Ayurveda, strong immunity is a product of good digestion, strong agni (the
metabolic fire), quality liver functioning, and a balanced endocrine system1 (which includes
appropriately balanced hormones). Immunity is also very much connected to a mysterious
substance called ojas. The Sanskrit word ojas literally means vigor.2 However, in the body, ojas
is extremely subtle and elusivesomewhat difficult to define, even. Yet, in the Ayurvedic
tradition, ojas has everything to do with immunity. It is said that the strength of ones ojas
determines which factors and influenceswhether internal or externalcause disease in each
individual.1 Grasping the Ayurvedic approach to bolstering the immune system therefore hinges
on having at least a peripheral understanding of ojas.
What Is Ojas?
Ojas is the positive subtle essence of kaphathat which gives the body strength, vigor, vitality,
and immunity. It is the superfine essence of all of the bodily tissues and the end product of
perfect digestion. As such, it is a direct reflection of the quality of agni; strong agni yields
healthy ojas, while impaired agni hinders the production and quality of ojas. But ojas is also
affected by past trauma, lifestyle choices, stress levels, the quality of our relationships, and our
overall state of consciousness. Ojas is naturally rich in soma (the subtlest form of matter), and it
eventually becomes consciousness.1 In fact, healthy ojas fosters a state of bliss.1 Ojas is protected
when we are able to live in the present moment with pure, detached awareness. On the other
hand, it is diminished and dried up when we are overly effortful, stressed, contracted, or selfish.
Ojas also protects prana, the vital life force that animates each of us.
Important Times to Protect Ojas

For the most part, therapeutic strategies that protect ojas support optimal health throughout our
systems and are appropriate to undertake at any time. But there are times when we are especially
vulnerable, and when protecting ojas is of particular importance, such as the following:
Periods of convalescence
Episodes of unusual stress
Junctions between seasons
Cold and flu season
Periods of rejuvenation (whether following a cleanse or independent of a cleanse)
Times of significant change to your routine (e.g., the start of the school year, for many)
Major life transitions, like marriage, divorce, the death of a loved one, a move, a new
baby, a new job, or the loss of a job
Protecting Ojas, Bolstering Immunity

Being the ultrafine, subtle essence that it is, almost every aspect of our lives affects ojas. What
follows are a number of especially potent recommendations for promoting quality ojas and
strong immunity.
Support Immunity with Your Diet

Tending to agni is the number one way to promote optimal health throughout the system, which
in turn, protects ojas. If this idea is new to you, you might appreciate our guide to Understanding
Agni. In very general terms, agni is supported by a diet that minimizes stimulants, refined sugars,
and processed foods. Instead, emphasize healthy, whole foods, and be attentive to Ayurvedic
food combining. Agni is also strengthened when we eat with mindfulness, maintain a regular
eating schedule (eat our meals at consistent times from one day to the next), and, when
necessary, follow a vata pacifying, pitta pacifying, or kapha pacifying diet. If you are not sure of
your current state of balance, you can take our Vikriti Quiz to determine if a specific diet would
support your agni and encourage a more efficient return to balance.
It is also worth mentioning that including garlic in your diet will offer natural support to the
immune system. Garlic kindles agni, destroys natural toxins, encourages the maintenance of a
normal body temperature, supports the lungs, and clears excess kapha.3 Not only does garlic
offer natural support for the immune system, but it can also clear harmful bacteria while
preserving the bodys natural, beneficial flora.3 While garlic is considered a rajasic food, it is
important to consider its capacity to bolster and protect the immune system.
Prioritize Balanced Sleep

Sleep is critically important to the immune system. Studies have shown that when animals are
completely deprived of sleep, they suffer a total loss of immune function resulting in death.4 In
humans also, sleep deprivation severely compromises immunity. For example, studies have
linked sleep deprivation to an increased risk of cancer as well as a reduction in the immune
systems ability to slow the growth of cancer cells.5 If sleep is a challenge area for you, you
might be interested in our health guide: An Ayurvedic Guide to Balanced Sleep. Otherwise, try to
go to bed and get up at about the same times each day, and aim to sleep for about eight hours
each night.
Minimize Stress
Managing stress is an important health topic in its own right. That said, excess stress is extremely
detrimental to our immune response because stress hormones very effectively suppress the
immune systemreallocating vital resources in order to ensure our immediate survival.4
Therefore, reducing your exposure to stressful situations will undoubtedly preserve ojas and
bolster your immune system. If, however, you are ready to re-pattern your response to stressful
situations, please read An Ayurvedic Guide to Stress Management, which explores the Ayurvedic
perspective on stress and offers a number of useful tools for supporting an improved relationship
with challenging situations.
Adopt a Supportive Daily Routine

Our physiology is very much adapted toand supported bysome sense of regularity. Ayurveda
recommends a daily routine for everyone. However, because it helps to calm the nervous system
and relieve stress, focusing on a routine can be a particularly potent means of preserving
immunity and protecting ojas. Making even a modest commitment to routine gives our nervous
systems a number of reassuring reference points throughout each day, signaling the system that
all is well, that we can be at ease. Over time, this context of predictability and safety encourages
the nervous system to relax, reduces stress, encourages rejuvenation, and helps to preserve
immune function.
The very first steps in establishing a daily routine are quite simple. Try to awaken, eat your
meals, and go to bed at about the same times each day. If possible, you can also maintain a
consistent work or activity schedule. This level of consistency alone can be powerful; adding
self-care or mindfulness practices will offer an even deeper level of support. If you are drawn to
the idea of an Ayurvedic daily routine, please visit our Daily Routine Department, which
explores this concept in depth, and offers personalized daily routine recommendations for
different constitutions and imbalances.
Get Appropriate Exercise

Proper exercise helps to release accumulated tension, move stagnant mental and emotional
energy, and improve circulation. It also kindles agni (which is essential to optimal health),
improves digestion, bolsters the bodys detoxification mechanisms, encourages proper
elimination, promotes relaxation in the body, and supports sound sleep1all of which serve to
protect ojas and support the immune system. However, improper exercise can actually be quiet
damaging, and can compromise immunity. Ayurveda offers the unique perspective that the type,
duration, and intensity of exercise that is most supportive for each of us depends largely on who
we are as individuals. If you do not know much about your personal characteristics, our Prakriti
Quiz can help you determine your constitution and our Vikriti Quiz can help you identify your
current state of balance. After you know which of your dosha(s) need the most attention, our
Daily Routine Department can guide you in establishing an appropriate exercise regimen. Keep
in mind that for most people experiencing a consistently high level of stress, a vata-pacifying
exercise routine that is gently paced and grounding is often most appropriate at first. If you are
not currently exercising regularly, remember that a supportive exercise program does not have to
be complex or time-intensive. A daily twenty-minute walk can do wonders for the entire system
body, mind, and spirit.
Engage Supportive Mindfulness Practices

There are a number of subtle therapies in the Ayurvedic tradition. Each of them has a slightly
different set of indications and benefits, but all of them help to cultivate presence, cleanse the
nadis (subtle channels of the body), digest ama (toxins), relieve stress, and support the quality of
ojasultimately supporting immunity. There is certainly no harm in including all of these
practices in your daily routine, but if they are all new to you, we highly recommend
implementing one at a time, starting with whichever practice most appeals to you.
Pranayama
every cell and tissue throughout our bodies and is carried on and stimulated by the breath.3
Imbibing prana restores fluidity and vitality to the subtle energy channels of the body, releases
accumulated tension, and supports the nervous system as a wholeall while digesting and
eliminating stagnation and ama. One of the best ways to bathe our tissues in fresh prana is to
practice pranayamayogic breathing exercises. To offer specific support to the immune system,
try ujjayi for vata, sheetali for pitta, or kapalabhati for kapha. All three of these practices are
generally tridoshic, so you are also welcome to choose a practice according to the indications and
benefits of each one.
If stress is the primary factor compromising your immune system, nadi shodhana offers powerful
support and would be the most appropriate starting place.
Yoga
Yoga also moves prana in the body, helps to dissipate tension, clears stagnation, and encourages
fluidity throughout the tissues, the subtle body, and the mental and emotional spheres. Ayurveda
offers a nuanced approach to yoga that specifically helps to balance whichever doshas need the
most attention in your system. You can take our Vikriti Quiz to determine your current state of
balance at any time, and our Yoga Department explains how to practice vata pacifying, pitta
pacifying, and kapha pacifying yoga. If stress is clearly a factor depleting the quality of ojas in
your system, vata and pitta pacifying yoga routines are often the most supportive.
Meditation
Meditation supports us in cultivating passive awareness and therefore helps us to engage with
our lives in a clearer, more detached manner. This skill, in turn, calms the nervous system,
decrease stress, and encourages a healthier response to stressful situationsall of which help to
protect ojas and promote immunity. Over time, a daily meditation practice can truly re-pattern
the brain. If you do not have a meditation practice, something simple like empty bowl meditation
is a great place to start.
Herbal Support for Ojas

There are a number of herbs in the Ayurvedic tradition that can support the immune system.
These herbs often have an affinity for specific tissues and systems in the body, and, each in their
own way, help to encourage proper immune function and optimal health.
Immune Support tablets are comprised of a potent blend of both Ayurvedic and western herbs
that help to detoxify the blood, the lymph, and that support the immune system. This formula
bolsters the bodys natural defenses and simultaneously helps to promote overall health and wellbeing. For general immune system support take one to two tablets, once or twice daily. For
additional support, take two tablets up to four times daily, or as directed by your health
practitioner.
Triphala is revered for its unique ability to gently cleanse and detoxify the digestive tract, while
replenishing, nourishing, and rejuvenating the tissues. It encourages balanced agni throughout
the system, helps to eliminate ama, and therefore supports ojas. About half an hour before bed,
take two Triphala tablets with a glass of warm water. If you prefer, steep one half to one teaspoon
Triphala powder in a cup of freshly boiled water for ten minutes. Cool and drink. Or try thirty
drops of Triphala Liquid Extract in warm water before bed.
Amalaki tablets can be taken instead of triphala for anyone with excess heat in the digestive
tract. Amalaki is one of the three herbs in triphala and is also a highly concentrated source of
antioxidants. As such, it is a potent rejuvenative that nourishes the tissues, gently removes
natural toxins, and supports immune system. Take one or two tablets, once or twice daily, or as
directed by your health practitioner. If you prefer, amalaki is also available as a powder or a
Liquid Extract.
balancing formula kindles agni, helps to buffer the body against stress, and bolsters the immune
system. A daily dose of this nutritive jam can support energy, vitality, and overall well-being.
Take one to two teaspoons daily, or use as directed by your health practitioner.
Sitopaladi is a traditional Ayurvedic formula aimed primarily at bolstering the immune system. It
supports the proper functioning of the lungs and sinuses, encourages healthy expectoration,
kindles the digestive fire, and helps to burn excess kapha. This formula also helps to eliminate
excess vata, pitta, and kapha from the head and chest, thereby promoting clear, healthy
respiration. Take one quarter to one half teaspoon Sitopaladi powder with warm water once or
Talisadi is a traditional Ayurvedic formula that contains all of the ingredients in sitopaladi, with
the addition of talisa, black pepper, and gingermaking it more heating. Talisadi is revered for
its ability to kindle the digestive fire, burn ama (natural toxins), support the maintenance of a
normal body temperature, and bolster the immune system overall. This formula also has a
particular affinity for the lungs, making it wonderfully supportive of healthy respiration. Take
one quarter to one half teaspoon Talisadi powder with warm water once or twice daily, or as
directed by your health practitioner.
Turmeric is known to bolster the immune system, purify the blood, strengthen digestion, and
eliminate natural toxins from the digestive tract. Turmeric tablets offer an incredibly easy way to
ingest the beneficial properties of this well-known golden yellow spice. Take one to two tablets,
once or twice daily, or as directed by your health practitioner. If you prefer, turmeric is also
available as a powder or a Liquid Extract.
Ginger kindles the digestive fire, burns ama, promotes healthy expectoration, cleanses the blood
and lymph, encourages healthy circulation and sweating, and removes excess kapha from the
lungs. Ginger has long been used to stimulate and support the immune system. Ginger Liquid
Extract delivers the wide reaching health benefits of ginger root to the body with ease. Take
thirty drops in water or juice one to three times daily, or as directed by your health practitioner. If
you prefer, dried ginger powder or fresh ginger root can offer similar support to the immune
system.
Tulsi removes excess kapha from the lungs and upper respiratory tract while promoting healthy
circulation, and strong digestion. It is useful in maintaining a normal body temperature and it
naturally bolsters the immune system. Tulsi is very sattvic in nature and it serves to elevate
awareness, mental clarity, and the energy of love. This plant is so highly revered in India that it is
often kept in and around the home for its deeply purifying and beneficial properties. We offer
both Tulsi Liquid Extract and Tulsi powder.
Ashwagandha is a highly regarded adaptogen that helps the body to resist stress; it preserves
vital energy during the day and encourages sound sleep at night. Ashwagandha is also a
rejuvenativeoffering deep nourishment to the tissues, supporting the proper functioning of the
adrenals, strengthening the immune system, and increasing ojas. Ashwagandhas entire range of
benefits very much supports a robust immune system. Ashwagandha tablets, Liquid Extract, and
powder allow you to choose the form that is most appropriate for you.
Complementary Herbs
If there are specific areas of your lifelike stress, sleep, or frequent travelthat are taking a toll
on your immune system, you might consider one of these:
Stress Ease tablets support the resiliency and tone of the neuromuscular system, helping the body
to better cope with stress and providing a sustained source of natural energy. This herbal formula
is naturally rejuvenating and therefore may also benefit anyone prone to fatigue, weakness, or a
sense of overwhelm. Take one to two tablets once or twice daily, or as directed by your health
practitioner.
I Sleep Soundly tablets contain natural muscle relaxants to help release accumulated tension
from the neuromuscular system and encourage sound sleep. This formula contains rejuvenative
herbs (like ashwagandha) that serve to restore vitality throughout the body and mind. It also has
a subtle, soothing effect on the mind as a whole, which helps to ease mental restlessness.
Remember, sleep is critically important to the proper functioning of the immune system. Take
one to two tablets about a half hour before going to bed, or as directed by your health
practitioner.
I Travel Well Liquid Extract was formulated to support the body through periods of travel, when
our schedules are generally hectic and irregular, our sleep may be disrupted, healthy meal
choices are often few and far between, and our bodies are trying to cope with rapid time zone
changes. This liquid extract bolsters the bodys natural adaptive mechanisms to support the
digestive, immune, respiratory, and nervous systems while eliminating natural toxins and
supporting the body in reestablishing healthy sleep patterns. Take thirty drops in water or juice
one to three times daily, or as directed by your health practitioner.
Back to the Basics

Ayurveda teaches us that ojas and strong immunity are the natural outcomes of good health,
which depends on robust agni, a healthy diet, a supportive lifestyle, and a balanced nervous
system. This being the case, supporting the immune system is often more about basic self-care
than anything else. Our bodies flourish with proper nutrition, and adequate sleep; they do even
better when we commit to managing stress, cultivating healthy relationships, embracing joy and
meaning, and living in alignment with our own authentic truth. The above suggestions will
undoubtedly support the immune system, but it is equally important that you honor yourself and
your own timing. Ayurveda is a very holistic and individualized wellness tradition; it is all about
youyour unique strengths and vulnerabilities, and your personal path toward healing. With this
in mind, take your time. Follow your inspiration. Approach change one manageable step at a
time. And celebrate the milestones along the way. We hope that we can continue to support you
on your path toward vibrant health, unshakable strength, and a robust immune system.
Vibrant Heart
An Ayurvedic Guide to Heart Health
We all know that the heart is one of the most vital organs in the body. Just look at the veritable
fortress of bone and tissue that surrounds it in the chest cavity. Given that we cannot survive
without a properly functioning heart, this level of physical protection is really no surprise. But
physical protection isnt always enough to keep our hearts healthy. In fact, heart disease is
currently the leading cause of death among both men and women in the US, so the heart is
certainly an organ deserving of our attention and care. But lets be clear. This guide is not about
heart disease; it is about the Ayurvedic approach to promoting heart health, and as such, it is
relevant to all of uswhatever the current condition of our hearts.
Our purpose is to explore a holistic and integrated approach to caring for the heart. Though we
will certainly examine the Ayurvedic perspective on widely accepted preventative tools such as
diet and exercise, we will also venture well beyond this familiar territory. Ayurveda and its sister
sciences illuminate a wide range of physical and energetic influences that affect the heart,
encouraging us to consider the realms of the mind, consciousness, and other subtle energies that
are intimately linked to heart health.
How Ayurveda Sees the Heart

The Vedic sciences of Ayurveda, Yoga, and Tantra all view the heart as a critically important
energetic hub in the body, where a diverse range of physical and energetic pathways intersect.
Picture a wagon wheel with the heart at the center, each spoke representing a different system,
channel, or substance that either originates from, resides within, or passes through the heart. This
multi-faceted confluence of channels is significant because it means that the heart is inherently
affected byand also capable of influencingeach and every spoke on the wheel.
The heart is an important seat (primary location) of vata, pitta, kapha, and ojas (the subtle
essence of vitality and immunity), and it plays a crucial role in a number of internal bodily
channels (srotamsi). The heart is also deeply integrated with the subtle body, which permeates
and informs the physical body, extends beyond the physical form, and is more energetic in
nature. As a result, the heart is an important crossroads among pathways through the subtle body
(nadis), and it is intimately connected to the heart chakra as well. Lets begin by taking a closer
look at each of the substances and channels that converge in the heart:
The Doshas.
Vata, pitta, and kapha are each said to dwell, at least in part, in the heart.1 This means that
the condition of each of the doshas can certainly affect our heart health, but also that
whatever is going on in the heart can affect vata, pitta, and kaphapotentially throughout
the body.
The Srotamsi (Bodily Channels).

The ancient texts of Ayurveda describe thirteen internal bodily channels that are present in
both men and women. Of those, three are rooted in the heart. This alone is striking because
it is relatively rare for the physical location of distinct channels to overlap. But when we
consider that these three channels in particular are among the only ones that permeate the
entire physical body, the significance of the heart becomes even more apparent. In essence,
the Ayurvedic texts reveal that the heart is intimately connected to every cell and tissue
throughout the bodythree different times through three distinct channels. No other organ
in the Ayurvedic srotamsi shares that level of integration with the entire body. Below is a
brief description of the three channels that are rooted in the heart:
1.
Mano vaha srotas, the channel of the mind, which inhabits the entire body and is
responsible for thinking, feeling, discernment, memory, and communication.
2.
Prana vaha srotas, the respiratory channel, which is responsible for circulating prana
(the life-force energy) throughout the body and is also connected to thinking, emotions,
and communication with the higher self.
3.
Rasa vaha srotas, the channel of the lymph and plasma, which is responsible for
delivering refined nutrition and nourishment to every cell and tissue throughout the body.
Already, we can begin to appreciate how profoundly our hearts might be affected by our
minds, by our overall state of consciousness, by how prana is or is not flowing in our
bodies, by the process of tissue nutrition, and in turn, by diet and the strength of agni (the
digestive fire). But these are not the only channels bound to the heart.
The Ten Great Vessels.

The heart is also the root of an important set of subtle energetic pathways described in the
Vedic textsthe ten great vessels (which happen to be intimately connected to mano vaha
srotas and rasa vaha srotas, above). Of the ten, three are said to be the most important.2
These three travel from the base of the spine to the crown of the head, intersecting at each
of the seven chakras and form an important part of the subtle body. They are: ida nadi, the
lunar or feminine channel, which runs to the left of the spine and is associated with the left
side of the body and with breathing through the left nostril; pingala nadi, the solar or
masculine channel, which runs to the right of the spine and is associated with the right side
of the body and with breathing through the right nostril; and sushumna nadi, the channel
that runs through the center of the spine and is associated with breathing through both
nostrils simultaneously. These three nadis are said to carry the flow of prana, reinforcing
the relationship between prana, the subtle body, and the heart. Interestingly, when we
practice pranayama (yogic breathing exercises), ida, pingala, and sushumna are among
those channels that are most profoundly activated, cleansed, and balanced.3 This explains
why pranayama so powerfully supports heart health (more on that below).
The Heart Chakra.

As we have seen, the ten great vessels link the heart to all seven chakras, but it shares a
much more direct connection with the heart chakra (anahata chakra). Energetically, the
heart chakra is seen as an intersection between inner and outer worlds, and as a bridge to
higher consciousness. This energetic vortex is associated with compassionate love,
relational connections, and with caring for others. It is also the primary emotional center
with a particular affinity for feelings of love, empathy, loneliness, grief, and sadness,
which tend to gather around the heart. By definition, each chakra is a nerve plexus where a
number of energetic pathways meet and intersect. While we have already highlighted
several such channels, the heart chakra adds to the number of subtle pathways that
converge in the heart, and to the influences that affect heart health.
Ojas.
The heart is home to the subtlest, most refined and essential form of ojas, the positive
subtle essence of strength, vigor, vitality, and immunity. The super-fine form of ojas that
resides in the heart is said to sustain the activity of the heart, consciousness, and life itself.4
Ojas is the end product of perfect digestion and tissue nutrition. As such, the quality of ojas
is a direct reflection of the strength of agni. But ojas can also be affected by past trauma,
lifestyle choices, stress levels, the quality of our relationships, and our overall state of
consciousness, so all of these factors become important elements of heart health as well.
As we can see, Ayurveda places the heart in the very center of a complex and intricate web of
intersecting physical and energetic pathways. So far, we know the heart to be simultaneously and
intimately linked to:
The three doshas (vata, pitta, and kapha).
The process of tissue nutrition, diet, and the state of agni (the digestive fire).
The flow of prana throughout the body.
Mental health and our overall state of mind.
Our connection to higher consciousness.
Emotional health, the emotional body, and in particular, emotions such as love, empathy,
grief, and sadness.
Ojas, the subtle essence of strength and vitality.
The Ayurvedic Approach to Caring for the Heart

Remember that the Ayurvedic tradition views the body, mind, and spirit as inseparable parts of a
single, integrated whole. Tending to any one of the above influences can very powerfully affect
change in the heart. Similarly, all of the systems and channels that intersect in the heart are
deeply influenced by the health of the heart itself. In other words, treatment strategies that impact
any one of these fields will inevitably impact every other, leaving us to choose from a diverse
range of possible therapeutic strategies, all of which stand to benefit both the heart and the whole
of who we are. As you review the suggestions below, keep in mind that you can implement one
strategy at a time or take on several at once. The most important part of your process may be to
listen to your intuition and to follow your heart when deciding on the approach that is right for
you. That said, this information is meant to serve as a general introduction and should in no way
replace personalized medical advice. If you currently have a heart condition, please check with
your doctor before implementing any new therapeutic strategies.
Subtle Therapies
When it comes to heart health, the ancient texts emphasize the importance of calming the mind,
practicing non-violence, maintaining mental health and happiness, conserving vital energy, and
controlling the senses.5 As the energetic hub that it is, the heart is deeply affected by just about
every aspect of our lives. Subtle therapies can be a powerful means of positively influencing the
mind, the nervous system and our overall state of consciousness. The following therapeutic
strategies support heart health by:
Reducing stress.
Supporting mental and emotional well-being.
Clearing the bodily channels and energetic pathways (srotamsi and nadis).
Promoting the healthy flow of prana throughout the system.
Kindling agni.
Clearing ama.
Improving tissue nutrition.
Supporting ojas.
Pranayama
every cell and tissue throughout our bodies and is carried on and stimulated by the breath.
Working with the breath through the practice of pranayama is a powerful way to access and reset
longstanding patterns in the energetic body. Pranayama restores fluidity and vitality to the subtle
energy channels of the body, releases accumulated tension, and offers deep support to the
nervous system. It also kindles agni, and helps to digest and eliminate stagnation and ama
(toxins). Pranayama more specifically supports heart health by calming and purifying the mind,
and by activating many of the subtle channels that are rooted in the heart, including prana vaha
srotas, mano vaha srotas, ida nadi, pingala nadi, and sushumna nadi.
If you are new to pranayama, start with full yogic breath to ensure that you are breathing
correctly. Ujjayi pranayama is another introductory practice that will benefit the heart.6 Once you
have some comfort with pranayama, nadi shodhana (alternate nostril breathing) works more
directly with ida and pingala nadis and is a powerful means of clearing accumulated tension
relieving stress, preserving vital energy, and supporting an improved mental disposition in the
face of everyday stressors. All three of these practices are generally tridoshic, so you are also
welcome to choose according to the indications and benefits of each one. Just fifteen minutes
each day can be transformative. If you prefer a guided practice, consider Dr. Claudia Welchs
Prana CD, which includes a beautiful, hands-free version of alternate nostril breathing.
Yoga
Yoga positively impacts the heart in very similar ways; it moves prana in the body, helps to
dissipate tension, clears stagnation, and encourages fluidity throughout the tissues, the subtle
body, and the mental and emotional spheres. Yoga also stimulates circulation, and serves as a
balanced form of exercise, which is an important aspect of heart health. Unless there is an acute
heart condition, Ayurveda recommends six to ten sun salutations daily, or you can more
specifically support the heart with poses such as locust, bridge, cows face, bow, cobra, intense
westward stretch, tree pose, or a simple ten to fifteen minutes of savasana daily.7
Meditation or Prayer
The practice of meditation or prayer helps to tap into the subtle channels of the mind and to repattern even our most habituated responses to challenging situations. Mindfulness practices can
specifically improve heart health by clearing the channels of the mind, improving mental and
emotional health, supporting the flow of prana throughout the system, encouraging the proper
digestion of food, thoughts, and emotions, all while balancing the three doshas, and helping to
nourish ojas. If you do not have an established practice, Empty Bowl Meditation is a wonderful
place to start.
Stress Management
Excess stress tends to wreak havoc on every aspect of our healthfrom agni and the quality of
digestion, to the nervous system, our thought patterns, and our overall state of mind. Because the
heart is so closely linked to so many physical and energetic pathways in the body, it is not
difficult to imagine that excess stress might also compromise heart health. If you struggle with
stress, please see our health guide: An Ayurvedic Guide to Stress Management, which examines
stress through the lens of Ayurveda and offers a number of practical tips for improving your
relationship with challenging situations.
Gold Water
Gold helps to heal and strengthen the heart. The healing qualities of gold can be harnessed by
preparing and drinking water infused with the subtle energy of pure gold. Simply place a pure
(ideally, 24 karat) gold itemlike a gold bandin 2 cups of water, bring to a boil, and simmer
until the water is reduced to 1 cup. Remove the gold item (it will not be damaged at all by this
process), cool and store the gold water. Take 1 teaspoon of this water, two to three times each
day.8
Rudraksha Seed
In India, the dried seed from the fruit of the rudraksha tree is highly revered for the support it
offers the heart. These seeds are said to support meditation, to open the heart chakra, and to
bolster heart healthboth physically and spiritually.9 The seeds can be strung to make a necklace
and worn near the heart. Or you can infuse water with the seeds subtle energy by soaking it in a
glass of water overnight. In the morning, remove the seed and drink the water.10 This process can
be repeated daily.
Dietary Strategies
Tending to agni is the number one way to promote optimal health throughout the system.
Because it so directly determines the health of the plasma, the bodily tissues, and ojas, agni is
critically important when it comes to heart health. If the concept of agni is new to you, you might
appreciate our guide to Understanding Agni. In very general terms, agni is supported by a diet
that minimizes stimulants, refined sugars, and processed foods. Instead, emphasize healthy,
whole foods, and be attentive to proper food combining. Agni is also strengthened when we eat
with mindfulness, maintain a regular eating schedule (eat our meals at consistent times from one
day to the next), and, when necessary, follow a vata pacifying, pitta pacifying, or kapha pacifying
diet. If you are not sure of your current state of balance, you can take our Vikriti Quiz to
determine if a specific diet would support your agni and encourage a more efficient return to
balance.
Remember, eating is a sacred act, an act of love. It is therefore best to eat in a calm, peaceful
environment, free of emotional upset, intense conversation, television, or multi-tasking of any
kind. Ideally, set aside twenty to thirty minutes to stop what you are doing and receive each meal.
Envision your digestive fire transforming your food into perfectly refined nutrition, and visualize
your circulatory system delivering this vital energy to every cell and tissue throughout your body.
Listen carefully for the subtle signs within that you are satisfiedpreferably, completing your
meal before you feel full. When you are finished, take a couple of deep, full breaths before
moving on to your next activity. These practices allow your body to fully register the tastes and
textures of your food, reduce the likelihood of overeating, encourage an experience of
satisfaction, and help to ensure optimal digestive health. You can further support agni by eating
your main meal at lunchtime (ideally between 11 a.m. and 2 p.m.) when the strength of the
digestive fire is naturally at its peak.
Beyond these basics, it is important to consume adequate fiber in the form of fresh vegetables,
whole grains, and the like. Being mindful of getting an appropriate quantity of quality fats will
also support heart health. Ayurveda recommends different amounts of oil and fat for different
individuals, depending on ones constitution and current state of balance. Those with kaphapredominant constitutions and imbalances need only a small quantity of fat in the diet because
they tend to be naturally oily and well-lubricated. On the other hand, those with vatapredominant constitutions and imbalances tend to be very dry and usually need to ingest
generous amounts of high-quality oils and fats to keep their systems properly lubricated. Pittapredominant constitutions and imbalances usually land somewhere in the middle and require
moderate amounts of oil and fat. Again, if you are unsure of your current state of balance, our
Vikriti Quiz can give you an idea of which dosha might need the most support at this time.
It is also worth mentioning two foods that are particularly supportive of heart health and that are
easily added to any diet: garlic and ginger.11 Both of these foods naturally kindle agni, destroy
toxins, support proper circulation, and clear excess kapha, which can clog the bodily channels
and negatively impact heart health. You can easily add garlic and ginger to cooked dishes, or
consider making a ginger tea simply by boiling a few slices of fresh ginger in water. Ginger tea
can be particularly beneficial during the colder seasons.
Appropriate Exercise
Proper exercise supports heart health by releasing accumulated tension, encouraging the flow of
prana, moving stagnant mental and emotional energy, and improving circulation throughout the
bodyin both subtle and gross channels. Exercise also kindles agni, improves digestion, bolsters
the bodys detoxification mechanisms, encourages proper elimination, promotes relaxation, and
protects ojas, all of which benefit the heart. However, improper exercise can actually be quiet
damaging; it can induce stress and compromise our overall health.
Ayurveda offers the unique perspective that the type, duration, and intensity of exercise that is
most supportive for each of us depends largely on who we are as individuals. If you do not know
much about your personal characteristics, our Prakriti Quiz can help you determine your
constitution and our Vikriti Quiz can help you identify your current state of balance. After you
know which of your doshas needs the most attention, our Daily Routine Department can guide
you in establishing an appropriate exercise regimen. If you are not currently exercising regularly,
remember that a supportive exercise program does not have to be complex or time-intensive. A
daily twenty-minute walk can do wonders for the entire systembody, mind, and spirit. Of
course, if your preferred exercise routine is longer, thats fine too. Either way, focus on activities
that you find joyful and fulfilling. This will support your heart health both physically and
energetically.
How and when you exercise can also impact the efficacy of your exercise program. Ayurveda
teaches us that certain times of day are more conducive to exercise than others. These are the
kapha times of day (approximately 6 to 10 a.m./p.m.), when atmospheric conditions lend a little
extra strength and stamina to the system. For the best results, plan your activities within this
window in either the morning or the evening. Obviously, if those times will not work for you,
find one that will; exercise at any time will be better than none at all. Ayurveda also recommends
that we exercise at fifty to seventy percent of our capacityideally, breathing through our
nostrils the entire time. This prevents physiological stress, and allows the body to benefit more
deeply from our efforts. You can apply this approach to walking, hiking, running, cycling, yoga,
swimming, as well as cardio workouts at the gym. Please check with your doctor before starting
a new exercise program.
Herbal Therapies
Arjuna is the foremost rejuvenative for the heart in the Ayurvedic pharmacopeia. It strengthens
and tones the circulatory system and promotes the proper function of the heart muscle. These
properties support the maintenance of healthy cholesterol levels, blood pressure values, and
proper coagulation in the blood. Emotionally speaking, arjuna is said to help mend a broken
heart and can also be used to strengthen the will, encouraging us to follow our hearts. Take
teaspoon Arjuna powder three times per day with raw honey and warm water.12 Or if you prefer,
try our Arjuna Liquid Extract.
Heart Formula tablets deliver a rejuvenating combination of herbs designed to support the proper
function of the heart and the circulatory system. As a cardiac tonic, this formula nourishes and
strengthens the heart muscle while supporting healthy circulation and proper oxygenation
throughout the body. Its primary ingredient, arjunaa powerful rejuvenative for the heartis
complemented by herbs such as hawthorn berry and guggulu that help to detoxify and cleanse
the circulatory channels. Heart Formula also encourages the digestion and release of fear,
anxiety, and other unresolved emotions that might otherwise harm the heart, enhancing ones
overall sense of well-being.
Ginger is very good for the heart and the circulatory system because it promotes healthy
circulation, vasodilation, and healthy sweating. Ginger also kindles agni, burns ama (toxins), and
helps to clear the channels of the bodyboth subtle and gross. As we have seen, fresh ginger can
be added to meals or used to make an herbal tea. Or if you prefer, Ginger powder and Ginger
Liquid Extract are also available.
Turmeric supports the proper function of the heart and, like ginger, helps to clear the channels of
the physical and subtle bodies. It also purifies the blood, strengthens digestion and helps to
eliminate ama (toxins) from the digestive tract, which in turn supports the heart. This wellknown golden spice can be added to food or taken alone for a wide range of health benefits.
Turmeric is available as a powder, in tablet form, and as a Liquid Extract, so choose whichever
product is right for you.
Amalaki is a potent rejuvenative best known as one of the three ingredients in triphala. Amalaki
is deeply nourishing to the bodily tissues, supports the proper function of the heart, and provides
a highly-concentrated source of antioxidants. It also supports the digestive process and helps to
stimulate agni without aggravating pitta. Amalaki is available as a powder, in tablet form, and as
a Liquid Extract, so choose whichever product is right for you.
Chyavanprash is a traditional Ayurvedic herbal jam made in a base of amalaki fruit. It is an
excellent rejuvenative that nourishes and strengthens the tissues while mitigating the effects of
stress and bolstering the immune system. Chyavanprash also kindles agni, supports proper
digestion without aggravating pitta, and encourages heart health. It is a rich source of
antioxidants and its ingredients include several important Ayurvedic anupans (carriers) that help
to deliver its benefits deep into the tissues. A daily dose of this nutritive jam can support energy,
vitality, and overall well-being. Take one to two teaspoons daily, or use as directed by your
Trust Your Heart

Because it is such a critically important physical and energetic crossroads in the body, the heart is
deeply supported by a diverse range of therapeutic strategies. Ayurveda teaches us that healthy
organs and tissues are the natural outcome of optimal healthwhich depends on robust agni, a
healthy diet, a supportive lifestyle, a balanced nervous system, as well as mental, emotional and
spiritual well-being. This being the case, supporting the heart is often as much about basic selfcare as it is anything else. Our bodies flourish with proper nutrition, appropriate exercise, and
adequate sleep; they do even better when we commit to managing stress, cultivating healthy
relationships, embracing joy and meaning, and living in alignment with our own authentic
nature. The above suggestions will undoubtedly support the heart, but it is equally important that
you honor yourself and your timing. Ayurveda is a very holistic and individualized wellness
tradition; it is all about youyour unique strengths and vulnerabilities, and your personal path
toward healing. With this in mind, take your time, follow your inspiration, approach change one
manageable step at a time, and celebrate the milestones along the way. We hope that we can
continue to support you on your path toward robust health, immense joy, and a vibrant heart
whatever that looks like for you.
About The Author

Melody Mischke
Melody Mischke was first introduced to Ayurveda while traveling in India in her early twenties.
As her interest in the tradition deepened, she decided to attend the Ayurvedic Institute, where she
had the profound honor of studying under Dr. Vasant Lad, Dr. Claudia Welch, and a number of
other inspiring teachers. As a Certified Ayurvedic Practitioner and Yoga Teacher, Melody uses
lifestyle practices, subtle therapies, diet, and herbs to help her clients foster an ever-improving
experience of wellness. At the core, she is guided by a deep desire to live her own life in
alignment with her truest inner nature, and to support others in doing the same. She currently
resides in Evergreen, Colorado with her husband, Erick, and their son.
References
1
Welch, Claudia. The Secrets of the Mind: The Ten Channels Revealed. Big Shakti, 2005. eBook.
23.
2
Shiva Svarodaya. Trans. Ram Kumar Rai. Varanasi: Prachya Prakashan, 1997. Print. 9. Shiva
Svarodaya: 36.
Welch, Claudia. The Secrets of the Mind: The Ten Channels Revealed. Big Shakti, 2005. eBook.
24.
4

Albuquerque: The Ayurvedic Press, 2002. Print. 212-117.
5
Charaka. Charaka Samhita, Volume I. Trans. Dr. Ram Karan Sharma and Vaidya Bhagwan
Dash. Varanasi: Chowkhamba Sanskrit Series Office, 2009. Print. 596. Charaka Samhita:
Sutrasthana: XXX: 13-15.
6
1998. Print. 198.
7
1998. Print. 196-197.
8
1998. Print. 196, 276.
9
1998. Print. 197.
10
1998. Print. 197.
11
1998. Print. 196-197.
12
1998. Print. 196.
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A Couple's Ayurvedic Guide to Fertility
Ayurveda has a long tradition of supporting and promoting pregnancy. In fact, Ayurveda
emphasizes the preconception period just as much, if not more, than the pregnancy period itself.
The preconception time offers a golden opportunity to provide the best of the both of you to your
future child. Ayurvedic preconception care takes advantage of our bodys natural ability to
cleanse and renew. No matter what your past experiences with fertility are, Ayurveda offers a
complete approach to fertility that embraces both the male and the female roles as equally
important.
The Spiritual Side of Fertility
The lens of Ayurveda broadens our vision to see that fertility is more than the physical act of
becoming pregnant. Fertility is first about your shift into parenthood, as a couple, which comes
well before conception. It begins with your first true desire to begin a new family. This desire
serves as an invitation to the new soul.
In this way, understand that fertility is equally spiritual and emotional as it is physical.
Appreciate that achieving fertility is also about achieving the healthiest child possible on all
dimensions so that the soul may fulfill its purpose to the highest degree.
The purpose of this guide is to lead you through the journey of preconception preparation before
arriving at the doorstep of pregnancy. The guide will start with an overview of the anatomy of
fertilitythe essential elements that must operate well for conception to occurand then, with
this understanding, walks through the phases of preconception preparation, step-by-step.
There are many nontraditional routes for building a family, including donor eggs and
in vitro fertilization, that some of your individual situations may call for. In those
cases, jump in and out along the series of steps as appropriate. Even in the case of
adoption, most of these steps still apply since the cleansing and building also serve
the spiritual and emotional preparation that is common to all routes.
Four Essential Elements of Fertility
For conception to occur, Ayurveda says that there are four essential components that must work
together optimallytiming (rtu), the field (kshetra), fluids and nutrition (ambu), and the seed
(bija).1
Timing (Rtu)
Most couples focus on this one factor more than any other. It begins with the most basic question
Are we ready?and continues as you follow the females menstrual cycle to determine
when ovulation occurs. Even seasons can be incorporated into timing, since nature, as a whole, is
most fertile during springtrees are budding, eggs are hatching, and the juiciness of spring
replaces the dryness of winter. Consider the factors in Table 1 for examining how timing is
manifesting in your life, understanding that it is not as black and white as the table illustrates and
that there are shades of gray in between.
Considerations for Timing (Rtu) of Conception

Optimal
Not Optimal
Stability in life; settled in

with responsibilities,
finances, and duties
Financial stress, major shifts at work and other

responsibilities, any other instability that is taxing
yourself (such as a sick parent or loved one)
Peaceful time in the world
Major wars and recent calamities close to home
Spring season
Fall season
Regular, healthy menstrual

cycles, indicating regular
ovulation
Lack of ovulation, skipped cycles
The Field (Kshetra)
Like timing, the field (kshetra) also has a macro manifestation of the entire human body, which
applies to both men and women, and a more micro manifestation of the uterus, literally the field
in which the pregnancy grows. Beginning with a healthy body supports a healthy microsphere. A
great illustration of this relationship is polycystic ovarian syndrome (PCOS), a condition that
some of you may be very familiar with. In this condition, high levels of unprocessed kapha in the
body, particularly from sugar and increased resistance to insulin, contribute greatly to decreased,
and in many cases absent, ovulation.
Considerations for The Field (Kshetra)

Optimal
Not Optimal
Free of toxins (ama)
High ama, accumulated toxins from a diet

full of toxins or poor food combining
Doshas balanced
Large imbalances in doshas
Uterus with a clear passage and

regular shape of the cavity
Uterus with large masses (fibroids) or

anomalies in shape
No obstruction of the fallopian

tubes
Tubes blocked by scarring from infections or

diseases like endometriosis
Healthy and Nutritious Fluids (Ambu)
When people speak of ambu, healthy fluids, such as plasma and lymph (rasa) and blood (rakta),
usually come to mind. We can expand the definition of ambu to also encompass the nutrients
themselves that nourish the male and female alike. These include hormones, specific vitamins
and minerals, and ojas (the very essence of vitality and immunity).
Considerations for Healthy and Nutritious Fluids (Ambu)

Optimal
Not Optimal
Strong plasma and lymph
Dehydration and dryness, palpitations, fever2
Strong blood
Anemia, fatigue and lack of energy, skin

difficulties (such as eczema and psoriasis)3
Balanced hormones
Irregular menstrual cycles, strong acne during

cycles
Proper nutrition, wellbalanced diet with all

essential vitamins and
minerals
Diet with poor nutrients, frequent leftover or

frozen foods, poor calcium and mineral intake
(manifested as weak bones or frequent fractures)
A Brief Look at Stress and Fertility
Lets pause and look specifically at stress, since it is intimately connected with all aspects of
nutritious fluids. Stress can literally shut down the pituitary, the hormonal center of the brain that
sends the first messengers to the ovaries so that ovulation occurs. Constant stimulation from
cortisol, the stress hormone, puts the nervous system in a state of alert and panic, which has a
very drying effect as well. The body ingeniously conserves its resources for the perceived threat
and puts less vital functions, such as reproduction, on the back burner.
While more studies are needed, there is a growing body of research that increasingly links even
more subtle stress levels with the ability to reproduce. Stress, trauma, and anxiety have been
shown to affect fertility rates, as well as the quality and quantity of sperm and testosterone.4, 5, 6
Further, there are accounts of women who previously had difficulties with conception suddenly
conceiving after resolving stressful situations or healing past pain.7
The bottom line here is to not forget stress in your approach to optimizing your fertility. Doing so
can make all the difference in the world and can be incredibly healing on many levels.
The Seed (Bija)
The seed, or bija, of fertility refers to the egg and sperm. According to Ayurveda, this
reproductive tissue is the very last tissue in our bodies to be created. It is the most refined, most
complete tissue after we digest and process all the food, thoughts, and emotions that we ingest.
As such, its perfection requires the best of the bestthe best food, the best thoughts, the best
environment. This is especially true for men, since fully mature sperm are produced, on average,
every two months. For women, maintaining a healthy environment protects the quality of the
eggs that they were born with.8
Considerations for The Seed (Bija)

Optimal
Not Optimal
Age 16359
Extremely young or older age
Good eating and social

habits
Tobacco use, excessive alcohol use, drug use, heavy

pesticide exposure
Minimal environmental
toxins
Heavy air pollution, heavy soil contamination
As you enhance the health of each of these factors, your fertility will begin to blossom. The
following sections will walk you through a six-month preconception process and show you how
each step enriches one or more of the four elements that we just addressed. The first phase is a
three-month cleanse period, followed by a three-month rejuvenation period. The
culmination is conception. Ideally, you should see an Ayurvedic practitioner before this process,
as he or she may be able to home in on subtle imbalances or challenges that are specific to you.
Steps to a New, Enriched State of Fertility

1. Cleanse (Months 13)
Before any growth or progress, a cleansing of the things that do not serve you well must occur.
This is an opportunity to start new, on a blank slate, so that you can offer your highest self to the
passage of pregnancy and to parenthood. Anger, grief, toxins, emotional heaviness, and more all
have a profound impact on your pregnancy. In fertility cleansing, there is a specific effort to
remove toxins and excess doshas from the field, the nutrients and fluid, and the seed, which are
deeper tissue layers and therefore require deeper cleansing.
Following panchakarma [Ayurvedic cleansing], a persons perception and understanding

become clear and the ego becomes mellow as love, compassion, and clarity unfold in the mind.
The mind returns to its home, which is conscious awareness. Dr. Vasant Lad 10
Emotional Cleansing
Allow these three months to give space for cleansing any past hurt or resentment in your
relationship with your partner. Together, commit to purging the relationship of dysfunctional
habits and beliefs so that your child enters a healthier, more supportive atmosphere. As you go
deeper into the cleanse, do not be surprised if many things that were once long forgotten begin to
resurface. For women, the womb is a very strong emotional center. A few tools for this process
include the following:
Marriage counseling. The preconception cleansing process needs support,

and sometimes navigating through the emotions can be overwhelming.
Having a neutral, yet compassionate, third party can help bring light to deepseated pain or simply bring a perspective that is insightful and refreshing.
Daily sits. Spend a few minutes reflecting on your relationship every day.
Practice gratefulness for all that your partner gives you, and practice the art
of genuine apology for any wrongdoings, being completely vulnerable and
transparent with each other. You will see sincerity, trust, and compassion
grow in your relationship from this practice.
Spiritual Cleansing
This is also a time to cleanse yourself of any dysfunctionalities withinany anger, greed,
attachment, or excess pride and ego. Release all expectations of life and of yourself and even any
expectations that you may have of your future child.
Daily affirmation and prayer. During these three months, strengthen your
resolve to cleanse by beginning your day with the following affirmation:
I am free of any bondage from the past. I have the opportunity to be

born new every moment, and I choose to release all forms of pain that
keep me from being fully present. I forgive all those who have hurt me
and ask for forgiveness from those whom I have hurt. Give me strength
to cleanse and be free so that I may offer my highest self to the child that
is to come.
Ashoka baths. Ashoka is known as the remover of sorrow, and thus the
herb heals both physical and psychological pain, particularly in the female
reproductive tract. Boil three tablespoons of herbal powder in two cups of
water until one cup of water remains. Add the decoction to a hot bath and
soak in it. While in the bath, try to suck in the perineum to draw the herbal
water and its effects close to the uterus.
Solarized water. Men tend to hold pain in their heart center. It is said that
the heart chakra vibrates at the same frequency as the color green, and thus
drinking solarized green water with intention cleanses the heart chakra. Store
filtered water in a green bottle and let the bottle sit in the sun for a day. As
you drink the water, focus on your connection with all beings through the
heart center.
Physical Cleansing
The cleanse serves to clear toxins (ama) and excess doshas so that channels flow freely and
toxins do not inhibit the proper functioning of any tissue. For an in-depth look at the logic behind
cleansing and how to conduct a cleanse, read the Ayurvedic Cleanse: Waste Be Gone! e-book.
Banyan Botanicals also has season-specific cleanse guides for the fall and spring. For the
purpose of fertility, the same principles hold true. Traditional Ayurvedic cleansing for fertility
lasts for several months in order to cleanse and revitalize the deepest tissue layers. Try your best
to adhere to the following structure, allowing for flexibility and modifications as you need it:
Month 1: Gentle cleansing. Eat an easy-to-digest diet that is well cooked.

Completely eliminateor at least avoid as much as possiblegluten, dairy,
sugar, caffeine, and alcohol. Follow the general guidelines in the e-book
(aside from the monodiet), including the routine of self massage (abhyanga)
and gentle yoga.
Month 2: More intense cleansing. If a panchakarma center is accessible

to you, then undergo panchakarma for a minimum of two weeks. Otherwise,
two weeks to a month-long home cleanse with a monodiet of kitchari and
cooked vegetables (to the best of your ability) will serve you well. During this
time, women may target cleansing of the female reproductive tract by taking
two tablets of Womens Cycle Ease, twice daily, with a tablespoon of organic
aloe vera gel.
Month 3: Gentle cleansing. Ease back into the routine of a more gentle
cleanse, as in month 1.
Here are a few more tips for an effective fertility cleanse:
Minimize, or if possible abstain, from intercourse. Yup, you read that right.
This is a time of cleansing, which requires a lot of energy and reserves.
Abstinence is a yogic practice used to conserve physical energy, ojas, and
mental energy so that a more introspective and clear mind-set is maintained.
Practice meditation and yoga regularly. Be sure to practice more gently while
cleansing, particularly during month 2. Some suggestions include, but are not
limited to, those in Table 5.
Yoga Practice during Your Fertility Cleanse

Yoga
Breathing Exercises
(Pranayama)
Slow and steady moon salutations
Nadi shodhana
Simhasana (lion pose)
Bhramari
Ardha matsyendrasana (seated twist)
Utgeet
Baddha konasana (bound angle)

Supta virasana (reclined hero)
Svasana (corpse pose)
Calm your nerves. Tranquil Mind tablets are specially formulated for this
purpose.
Tend to your digestive fire (agni). Since this is a prolonged cleanse, keeping
your digestive fire strong is very important. Take Vata Digest, Pitta Digest, or
Kapha Digest tablets, depending on the strongest dosha that is out of balance
in your vikriti.
Keep the digestive system clear and regular with two tablets or a halfteaspoon of Triphala powder nightly.
Manage your specific doshic needs.

o
Vata. Think about a more gentle cleanse. If you find yourself getting
light-headed or weak after a prolonged period of time, then add more
calorieswith more ghee, root vegetables, and frequent meals as
needed.
Pitta. If you have excess pitta, strongly consider Blood Cleanse (two
tablets daily) to help cleanse the blood, a primary nutrient system for
pregnancy.
Kapha. With excess accumulation and density in tissues, a tablet daily

of Triphala Guggulu, for women, and Gokshuradi Guggulu, for men,
may be a good supplement.
2. Rejuvenation (Months 46)
Pregnancy is the ultimate call for rejuvenation.

Sebastian Pole11
Having pulled all the weeds, now it is time to make the land fertile with rich thoughts and
nutrients. The intention of rejuvenation is ultimately to build ojas (the essence of vitality and
immunity). Charaka, author of the most referenced ancient Ayurvedic text, explains the
importance of ojas in relation to pregnancy: It is the ojas which keeps all the living beings
refreshed. There can be no life without ojas. Ojas marks the beginning of embryo.12 Whatever
makes you feel more full, juicy, content, and nourished builds ojas.
Emotional Rejuvenation
Rejuvenate your relationship with your partner through strong and powerful emotions of joy,
love, and abundance. Author of the Ayurvedic textbook on obstetrics and gynecology, Dr. Tewari,
writes, Normalcy of psychology or happiness of couple is most important for conception.13
Spend this time giving to and nurturing each other and receiving the same gifts without
hesitation. This is also a time to align yourselves in thought and spirit.
Write a letter. Mark the beginning of rejuvenation with a letter that you
write together to whatever higher power you believe in and the soul that you
are inviting. With clarity, write your intention and ask for strength to fulfill
your role as parents to its highest degree. Revisit the letter every week or so.
Weekly dates. Make sure you spend time nurturing your relationship. Have
fun and let joy flow. Keep communication open and also practice the art of
listening.
Spiritual Rejuvenation
This is a time to practice an intense amount of self-love. Do those things that your soul is calling
for, whether it is spontaneously pulling to the side of the road to watch the sun set or making
time to do your favorite hobby, because such things build ojas. Also remember that you are about
to become an instrument for a new soul. Start to pour into yourself all that you want surrounding
this baby.
Daily affirmation and prayer. Continue the practice of daily affirmation but
adapt it to this new phase of the fertility process.
I am complete, I am full. My existence is alive with love and abundance.

I am strong, I am steady. I am here to serve.
I am pure, I am giving. Grant me the strength to serve you, dear soul.
Journaling and reflection. Journal your aspirations as a parent, dreams,

and thoughts. Your fertile landscape is beginning to show its blooms.
Physical Rejuvenation
The practices above will feed into the physical rejuvenation of the nutritious fluids, field, and
seeds quite naturally. But there are additional practices that can certainly help. Take a look at the
rejuvenation guides for diet, herbal, and lifestyle suggestions toward a successful rejuvenation.
Here are a few more tips specific to rejuvenation prior to conception:
Surround yourself with things that symbolize fertility. Spend time as a couple
with flowers and pleasant sounds and scenery, be around water, wear white,
and spend ten minutes in the morning or late evening sitting in the sun.
Engage in intercourse in moderation (and if possible, abstain until the sixth

month). You want to build! During the sixth month you may begin intercourse
at a frequency that is healthy for you to awaken the channels.
Consider Ashwagandha Bala Oil for your self-oil massage (abhyanga) to bring
strength to the body and all tissues. This will especially serve the woman well
so that she has the necessary strength to carry her through pregnancy.
Take herbs that will nourish the reproductive tract. Womens Cycle Nourish is
a blend of herbs that specifically nourishes the female reproductive tract, and
likewise, Mens Support targets the male reproductive tract. Alternatively,
women may take a tablet or quarter teaspoon each of Ashwagandha and
Shatavari and men may take a quarter teaspoon each of Ashwagandha and
Kapikacchu (both mixed with a half teaspoon each of ghee and honey). And
for everyone, preconception rejuvenation calls for Chyavanprash, one
teaspoon every morning with a glass of warm milk.
Be mindful of your digestive fire. Rejuvenative herbs and foods are quite
heavy as they are building, so tend to your digestive fire with the same
recommendations from the cleanse section.
Build the plasma and blood. These are the life-giving and nutrient-giving
tissues of your body, so much so that the blood volume increases by 50
percent during pregnancy. Ensure plenty of hydration, foods rich in nutrients,
and, for women, supplementation with calcium, iron, vitamin B12, and folic
acid. An organic multivitamin is the easiest source.
Maintain a regular yoga practice. In addition to the same poses used in the
cleanse phase, you may also consider those in Table 6.
Yoga Practice during Your Fertility Rejuvenation

Yoga
Breathing Exercises
(Pranayama)
Moon (female) and sun (male) salutations (bring union

of these energies as a couple)
Kapalabhati
Utthita parsvakonasana (extended side angle)
Nadi shodhana
Prasarita padottanasana (wide-legged forward bend)
Bhramari
Naukasana (boat pose)
Utjayi
Gomukhasana (cow pose)

Maha mudra
3. Conception
Self-awareness is the ultimate goal of sexuality, knowing your God-like Divine Self. Merge
with your entire Beingyour Universal You
Unknown
The time for conception has finally arrived! It is now all about timing. Most couples jump into
this phase with their eyes fixated on only one thinggetting pregnant. But do not forget the
emotional and spiritual components. Make intercourse about offering the best of each of you, as
if it is a ceremony. Spiritually, remember that you are just instruments for this soul to come into
the world. Be patientthe soul will come when both you and the soul are ready. Do your best
not to become frustrated, remembering the impact of stress and anxiety on your fertility.
Timing
There are numerous kits, phone apps, and devices out there to help you identify when ovulation
occurs. The general idea is that a woman ovulates mid-cycle (approximately fourteen days prior
to menstruation). Consider having intercourse every other day, beginning five days prior to
ovulation and ending a couple of days after ovulation (the sperm survives five days within the
female tract and the ovum survives one or two days). Having intercourse daily on the days
immediately surrounding ovulation may prove beneficial. To determine when you are ovulating,
use whatever technique best suits you; the Mayo Clinics website discusses some of the
possibilities.
Ayurvedic Suggestions
Ayurveda has several suggestions that all serve to retain the sanctity of sex and replenish ojas,
which is released during intercourse.
Continue to replenish ojas through diet and lifestyle, while making sure your
digestive fire remains strong.
Create a peaceful, loving, and welcoming atmosphere. Visualize your desired

child, enter the practice in a meditative state, light incense, and use essential
oils, such as rose or honeysuckle.
Practice intercourse with the womans face upward.
Respect intercourse as a form of mutual love and respect; avoid violent

sexual practices.
After intercourse, bathe and then drink a glass of warm milk boiled with a
pinch each of cardamom, saffron, ginger, and ground almond powder; saffron
is particularly nourishing to the reproductive tract and ojas.
After the fertile window, conserve your ojas if fertilization is not successful by
avoiding intercourse until the next fertile window, particularly if you have
high vata or a weaker constitution.
Embrace the Process
Above all, embrace the process and trust your instincts. Because this time in a couples life is so
loaded with dreams, expectations, and ideals of how things ought to be, far too often many
overthink the whole thing. Remember that this is a natural process. Even with a plan such as the
one recommended in this guide, allow for spontaneity and let the process unfold organically.
By the end of reading this guide, we hope that you feel empowered as a coupleemotionally,
spiritually, and physically. If you encounter significant problems that are not amenable to the
recommendations above, then see an Ayurvedic practitioner. Ayurveda has remarkable tools that
can help assist you in completing your family.
About The Author
Vrinda Devani, MD
As an Obstetrician and Gynecologist, Vrinda Devani, M.D. has a passion for women's health and
empowering women towards vibrant health and living. She is a believer in unfolding the human
body's potential through a blend of complementary and allopathic medicine. She has studied
Ayurveda extensively under Dr. Vasant Lad and furthered her studies in Ayurvedic women's
health with travels in Nepal with Dr. Sarita Shrestha. In addition to being a physician and
certified Ayurvedic practitioner, she also has a love for yoga and is a certified AyurYoga teacher.
References
1
P. V. Tewari, Ayurvediya Prasuti-Tantra Evam Stri-Roga (Varanasi, India: Chaukhambha

Orientalia, 1986), 76.
2
Vasant D. Lad, Textbook of Ayurveda: A Complete Guide to Clinical Assessment, Volume 2

(Albuquerque, NM: The Ayurvedic Press, 2006), 23943.
3
Vasant D. Lad, Textbook of Ayurveda: A Complete Guide to Clinical Assessment, Volume 2

(Albuquerque, NM: The Ayurvedic Press, 2006), 24347.
4
Ginny L. Ryan et al., Voluntary and Involuntary Childlessness in Female Veterans:

Associations with Sexual Assault, Fertility and Sterility 102, no. 2 (August 2014): 53947.
5
Elisa Vellani et al., Association of State and Trait Anxiety to Semen Quality of In Vitro
Fertilization Patients: A Controlled Study, Fertility and Sterility 99, no. 6 (May 2013): 156572.
6
Elise Hall and Vivien K. Burt, Male Fertility: Psychiatric Considerations, Fertility and
Sterility 97, no. 2 (February 2012): 43439.
7
Christiane Northrup, Womens Bodies, Womens Wisdom: Creating Physical and Emotional
Health and Healing (New York: Bantam Books, 2010), 41923.
8
Qian Li et al., Current Understanding of Ovarian Aging, Science China: Life Sciences 55, no.
8 (August 2012): 65969.
9

10
Vasant D. Lad, Textbook of Ayurveda: General Principles of Management and Treatment,

Volume 3 (Albuquerque, New Mexico: The Ayurvedic Press, 2012), 194.
11
Sebastian Pole, Getting Pregnant the Ayurvedic Way, accessed November 27, 2014,
http://www.sebastianpole.com/articles/Getting-Pregnant-the-Ayurvedic-Way.html.
12
R. K. Sharma and Bhagwan Dash, Caraka Samhita, Sutrasthana (Varanasi, India:

Chowkhamba Sanskrit Series Office, 2014), vol. 1, chap. 30, vv. 911.
13

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Breathe Easy
An Ayurvedic Guide to Lung & Sinus Health
How would your life be different if your breath were more relaxed, more fluidless disturbed
by congestion, cough, stress, or anxietyif you could simply breathe easy? Most of us can relate
to the panic we experience when we cant catch our breath for some reason. Inadequate
respiration is a very real threat to our lives, so when we cant breathe comfortably, our survival
instincts kick in fairly immediately. But even seemingly benign disruptions in the respiratory
pathways can have a significant impact on our overall healthespecially over the long-term.
Imbalances in the respiratory tract can strain both the mind and the physiology in any number of
ways. When we truly cant breathe, this stress becomes extraordinarily apparent to us. With more
subtle imbalances, we may not be as consciously aware of the accumulating discord, but the
impacts on the system as a whole remain.
In many ways, breath is life. At the very least, it is essential to life. The respiratory system
interacts directly with some of our most vital organsthe lungs and the heart, which are
responsible for nourishing every cell and tissue throughout the body. And the Vedic tradition
reminds us that the respiratory pathways are also closely tied to Prana (the vital life force that is
carried on the breath), as well as a number of subtle channels that are quite significant to our
overall well-being. Caring for the respiratory pathways and addressing respiratory imbalances is
therefore an incredibly worthwhile endeavor. It fact, doing so can be transformative.
In the paragraphs that follow, we will explore the Ayurvedic perspective on the respiratory
system, identify common imbalances that can befall it, and explore a number of different
modalities for inviting a return to balance. If you feel that your life would change for the better if
you could breathe a little easiereither physically or energeticallyyouve come to the right
place. The Ayurvedic tradition has a lot to offer when it comes to inviting an easeful and
nourishing relationship with the breathand with the vital life-force it circulates.
The Pathway of Prana
According to Ayurveda, substances and energies move throughout the body via distinct channels
both physical and energeticknown as srotamsi. The respiratory tract (the nose, nasal
passages, sinuses, trachea, and lungs) is all part of a single channel, known as prana vaha srotas
(the channel that receives Prana). This channel is very similar to the respiratory system of
modern medicine, but its functions and significance are even more expansive. For example,
prana vaha srotas includes the heart, and is also intimately connected to the digestive tract. We
will explore these connections more carefully in a moment. First, lets cover the primary
functions of this essential bodily channel.
Functions of the Prana Pathway
The most essential function of prana vaha srotas is to circulate Prana throughout the body. It is
the river that nourishes every cell and tissue with the life-giving forces of prana, oxygen, and
vitality. In this way, the lungs are quite literally breathing for every cell throughout the body.
The functions of prana vaha srotas also include the following:
Respiration
Thinking
Emotional capacity
Transformation of food into energy, vitality, and consciousness
Communication with the higher self
Deeper Significance of the Prana Pathway
In Ayurveda, each of the primary channels in the body has a root (mula), a path through the body
(marga), and an opening (mukha)each of which can be meaningful to the process of restoring
balance in a given channel. The root can hint at more subtle intricacies and interconnections
within the channel system, while the opening is often used as a powerful access point for healing.
Prana vaha srotas is simultaneously rooted in the heart and the digestive tract. Its path through
the body is the respiratory tractfrom the nasal passages, through the throat, trachea, bronchial
tree, and the alveoli of the lungs. And its opening is the nose and the nostrils. Lets take a
moment to explore why these sitesthe heart, the digestive tract, and the nostrils, in particular
are so important.
The Heart
As one might imagine, the heart is a critically important crossroads in the body, on physical,
energetic, and emotional levels. In addition, it is the root, not just of prana vaha srotas, but of two
additional channels that travel throughout the body: rasa vaha srotas (the channel for the plasma
and lymph), and mano vaha srotas (the channel of the mind). In this way, the heart is grand
central station for three of the most ubiquitous channel systems in our bodiesthose that touch
every cell and tissue within us. The heart is also the seat of ojas (the subtle essence of strength
and vigor), an important emotional center, and home to the heart chakra. If you are interested in a
more in-depth exploration of the significance of the heart center (as well as tips on how to care
for yours), please explore our health guide: Vibrant Heart.
For our purposes, suffice it to say that, being rooted in the heart, prana vaha srotas is deeply
intertwined with a number of important physical channels, subtle pathways, and energy centers
making it a profoundly influential channel that is capable of affecting radical change
throughout the mind body organism. Undoubtedly, this explains why working with the breath is
one of the most universal foundations of spiritual practice around the world, across diverse
religious traditions. And indeed, pranayama (yogic breathing practice) can help to promote
balance both in prana vaha srotas and beyond (more on that below).
The Digestive Tract
The digestive tract is critically important in Ayurveda because it is the seat of agni (the sacred
metabolic fire). Balanced agni is seen as the very cornerstone of healthand also the root of all
imbalances and diseases. As such, the link between prana vaha srotas and the GI tract is
significant. Agni is the fire of transformation, but it relies on the air that circulates in prana vaha
srotas to fan its flames. Not only is prana vaha srotas essential to the health of agni, it also helps
to govern the transformation of food into energy, consciousness, and vitality.
Further, there is a particular connection that exists between the lungs and the colon.1 This is due,
in part, to the functional integrity between the upward moving energy of exhalation (udana
vayu), which is seated in the lungs, and the downward moving energy of elimination (apana
vayu), which is seated in the colon. Tending to the imbalances in the colon can improve the
functioning of the respiratory pathways, and vice versa.
The Nose
As the opening (mukha) of prana vaha srotas, the nose is quite important, therapeutically
speaking. In fact, the nose and the nostrils are widely-used to treat and balance the respiratory
pathways. But the nostrils are also intimately linked to the subtle energetic pathways of the lunar
and solar channels known as ida nadi and pingala nadi, respectively. This connection serves to
illustrate the potency of treating the respiratory pathways via the nostrils. The subtle effects can
very easily reverberate throughout the system, whether we introduce a simple breathing exercise
or apply an herbal oil to the nostrils.
Weak Space in the Body
The Sanskrit word, khavaigunya means weak space, and it is used to describe any personal
physiological vulnerabilities. A khavaigunya in your system could be the result of your unique
genetic make-up, family history, past trauma, any unresolved emotions, an injury, or a past
illness. Whatever the case, a khavaigunya usually leaves specific organs and tissues especially
vulnerable, meaning that imbalances circulating in the body (such as excess vata, pitta, or kapha)
can more easily lodge within these tissues, disrupting their proper functioning.
When it comes to respiratory health, many of us have a very clear tendency to develop rather
predictable imbalances in fairly consistent locations. Do you know to protect your lungs as soon
as you come down with the common coldbecause you inevitably wind up with a stubborn,
junky cough? Or perhaps its the sinuses that are your particular weak point. Whatever the case,
these patterns are often indicative of a khavaigunyawhich can certainly influence the
respiratory symptoms we tend to develop. Other factorslike our constitution, current state of
balance, age, stage of life, environment, and seasoncan also be involved, but it is worth paying
attention to our personal vulnerabilities.
The Influence of the Doshas
Imbalances in the doshas are another important factor in respiratory imbalances. Excesses in
vata, pitta, and kapha each affect the respiratory tissues in distinct but predictable ways.
Knowing the general patterns of imbalance can help to inform more effective treatment
strategies.
Vata
Vata imbalances in the respiratory pathways can be caused by any influence that increases the
qualities of vata in the body. These include the dry, light, cold, rough, mobile, subtle, and clear
qualities.
Causes
Specific causes for vata-type respiratory imbalances may include any of the following:
Extreme dryness
Excessive exercise (beyond ones natural capacity)
Exposure to cold temperatures
Stress
Undernourishment or tissue depletion
Symptoms
Excess vata in the respiratory tract can cause:
Dryness. Excess dryness in the nose, sinuses, throat, or lungs can lead to
pain in the nasal passages, dry cough, and general irritation in the respiratory
tract. Interestingly, if there is enough kapha in the body, the dry quality can
also cause an increase in mucus production and congestion, which are the
bodys natural defenses against excess dryness. Therefore, distinguishing
congestion driven by excess vata from congestion driven by excess kapha is
important, as they should be treated differently. If you do not feel clear about
which dosha is behind your congestion, an Ayurvedic practitioner can help
you make this distinction.
Constriction. Excess vata tends to cause constriction in the tissues, which

can lead to disturbances anywhere in the respiratory tractin the nasal
passages, the throat, or the lungs themselves. This type of contraction
inevitably interferes with the flow of prana through the respiratory pathways
and beyond. Balancing vata can help tremendously in relieving constriction
throughout the body.
Breathlessness. Excess vata in the respiratory tract is usually behind the

feeling of breathlessness. Relief typically requires a particular focus on
pacifying vata.
Treatment Strategies
Following a vata-pacifying diet can be tremendously helpful in calming vata, but there are also
lifestyle strategies and herbs that will help eliminate excess vata from the system as a whole. For
more specific guidance incorporating vata-pacifying practices, please see our resource on
Balancing Vata. Treatment strategies for several common vata-type respiratory imbalances (like
dry cough) are discussed in detail below.
Pitta
Pitta imbalances in the respiratory pathways can be caused by any influence that increases the
qualities of pitta in the body. These include the light, hot, sharp, liquid, oily, spreading, and
subtle qualities.
Causes
Specific causes for pitta-type respiratory imbalances may include any of the following:
Stimulants such as alcohol, tobacco, caffeine, marijuana, steroids, etc.
Hot, sharp foods and emotions
Excessive thinking and analyzing
An overactive sense of ambition (or pushing beyond ones natural capacity)
A general disregard for proper self-care
Symptoms
Excess pitta in the respiratory tract can cause:
Inflammation. Inflammation is a telltale sign of excess pitta. Proper support

for the respiratory passages in combination with a focused effort to pacify
pitta can go a long way toward balancing inflammatory responses in prana
vaha srotas.
Irritation, itching, and redness. These are the typical signs and symptoms
of inflammation, which can easily affect the nasal passages, mouth, throat, or
lungs. Again, restoring balance will require pacifying pitta while offering
appropriate support to the respiratory channels as a whole.
Fever. Pittas intense heat is always at least partially involved in a fever.

Respiratory imbalances accompanied by a fever will respond best when some
attention goes toward cooling, soothing, and eliminating excess pitta from
the respiratory tract.
Secondary bacterial infection. Bacterial infections trigger a response in

the body that is characteristically hot, sharp, and inflammatory in nature. In
this case, restoring balance requires calming, cooling, and soothing pitta
even as the immune system restores the proper microbial balance.
Following a pitta-pacifying diet can be tremendously helpful in calming pitta, but there are also
lifestyle strategies and herbs that will help eliminate excess pitta from the system as a whole. For
more specific guidance incorporating pitta-pacifying practices, please see our resource on
Balancing Pitta. Treatment strategies for some common pitta-type respiratory imbalances (like
sore throat) are discussed in detail below.
Kapha
Kapha imbalances in the respiratory pathways can be caused by any influence that increases the
qualities of kapha in the body. These include the heavy, slow, cool, oily, smooth, dense, soft,
stable, gross, and cloudy qualities.
Causes
Specific causes for kapha-type respiratory imbalances may include any of the following:
Inadequate exercise
Cold weather
Heavy emotions (such as grief and sadness, which tend to accumulate in the
lungs)
Heavy, cold, kapha-aggravating foods
Symptoms
Excess kapha in the respiratory tract can cause:
Excess mucus and phlegm. Mucus is naturally secreted by the mucous

membranes to lubricate these delicate tissues. In proper quantities, it is a
healthy expression of kapha dosha. But when kapha is elevated, mucus is
often produced in excess. In these cases, pacifying kapha alongside support
for the affected respiratory channels will help to expedite the healing process.
Frequent colds, congestion, and coughs. Excess mucus and frequent

colds go hand in hand. Because kapha is responsible for excess mucus
production, pacifying kaphaespecially through the cold and flu seasoncan
help to reduce the frequency of illness and restore proper immunity.
Swelling and water retention. Kapha tends to be slow, stagnant, and

watery, which can easily cause swelling and water retention anywhere in the
respiratory tract. When these symptoms are present, pacifying kapha and
supporting the elimination of the excess fluid will support proper healing.
Stagnation. Kapha is a naturally stabilizing force in the body. Unfortunately,

too much stability can lead to stagnation, which is never healthy. Stagnation
in the respiratory tract quickly becomes a breeding ground for unwelcome
microbes and can lead to other imbalances. Pacifying kapha increases
warmth and circulation, which can help to restore the proper flow needed to
clear stagnation from the body.
Following a kapha-pacifying diet can be tremendously helpful in eliminating excess kapha, but
there are also lifestyle strategies and herbs that will help clear excess kapha from the system. For
more specific guidance incorporating kapha-pacifying practices, please see our resource on
Balancing Kapha. Treatment strategies for several common kapha-type respiratory imbalances
(like sinus congestion) are discussed in detail below.
Restoring Balance
What follows are a number of therapeutic strategies for supporting the respiratory pathways.
First, we will focus on practices that support the respiratory tract as a whole, regardless of
whether you are currently aware of any imbalances. Then we will explore more specific
symptomsfirst in the upper respiratory tract (nose, sinuses, and throat) and then in the lower
respiratory tract (lungs). In this way, you can easily navigate directly to the sections that are most
relevant to you.
Please keep in mind that, while these practices will certainly support your bodys natural
intelligence and the flow of prana throughout your being, they are in no way meant to serve as a
replacement for the personalized medical advice of your physician. Some respiratory imbalances
can be quite serious and are deserving of swift medical attention. If you have a serious
respiratory condition, please talk with your doctor before implementing any new therapeutic
strategies.
General Support for the Entire Respiratory Tract
This first set of therapeutic strategies supports the health and functioning of prana vaha srotas as
a whole. Use the descriptions below to help you to determine which practices would be most
beneficial for you. Remember, the respiratory channels are deeply connected to the heart center,
the subtle body, and the mind; it is therefore very important to pursue practices that resonate with
you and that you enjoy.
Daily Pranayama Practice
As we have briefly discussed, prana, the vital breath, is the subtle essence of the life force that
animates each of us. It infuses every cell and tissue throughout our bodies and is carried on and
stimulated by the breath. Taking in fresh prana kindles agni, restores fluidity and vitality to the
subtle energy channels of the body, releases accumulated tension, supports the nervous system,
and helps to balance prana vaha srotasall while digesting and eliminating stagnation and ama
(toxins). The practice of pranayama (yogic breathing exercises) is one of the best ways to bathe
our tissues in fresh prana. Pranayama encourages the conscious movement of both breath and
prana throughout the respiratory channels and beyond. It also provides a tangible practice where
the subtle and gross channels, mind and body, head and heart can intersect and work together.
Just ten or fifteen minutes daily can be transformative.
If working with the breath is relatively new to you, begin with Full Yogic Breath to ensure that
you are breathing correctly.
Full Yogic Breath

This pranayama is the foundation of all others. It teaches us how to work with the fullness
of the breath and can help to clear out dysfunctional patterns in the respiratory pathways
such as shallow breathing or chest-breathing (i.e. not moving much breath into or through
the belly). Ideally, the breath should move fluidlyfrom the pelvic floor throughout the
torso. Full Yogic Breath teaches us to breathe correctly and to consciously direct the breath
as we do so.
Alternate Nostril Breathing

This practice is also known as Nadi Shodhana, which in Sanskrit means, channel
cleansing. It is wonderful for reducing stress and supporting balance throughout the
respiratory pathways. This pranayama activates many of the subtle channels that are rooted
in the heartincluding prana vaha srotas, mano vaha srotas (the channel of the mind), ida
nadi (the lunar channel), pingala nadi (the solar channel), and sushumna nadi (the central
channel). As a result, it calms and purifies the mind, clears accumulated tension, and
supports an improved mental disposition in the face of everyday stressors. It is also
particularly useful with hay fever, wheezing, or sneezing.2 If you prefer a guided practice,
consider Dr. Claudia Welchs Prana CD, which includes a beautiful, hands-free version of
alternate nostril breathing.
Yoga for the Prana-Carrying Channel
The practice of yoga inherently activates and supports balance throughout prana vaha srotas,
particularly when our practice involves a conscious awareness of and relationship to the breath.
Asanas that stimulate the lungs and the heart center are especially helpfulposes like Cat-Cow,
Chair, Warrior II, Side Angle, Cobra, Locust, Bow, Bridge, Half Shoulder Stand, and Cows
Face. You can also tailor your routine by practicing dosha-balancing yoga, which incorporates
the principles of Ayurveda to more specifically balance vata, pitta, and kapha.
Herbal Support
There are a number of herbs in the Ayurvedic pharmacopeia that offer tremendous support to
prana vaha srotas. Some have a direct affinity for the respiratory passageways. Others help to
kindle agni and support health in the digestive tract (which, remember, is part of prana vaha
srotas). The following herbs offer overall support for a healthy and functioning respiratory
system.
Triphala
Triphala is revered for its unique ability to gently cleanse and detoxify the digestive tract,
while replenishing, nourishing, and rejuvenating the tissues. It encourages balanced agni
throughout the system, helps to eliminate ama, supports ojas, and therefore lends strength
to the respiratory pathways. About half an hour before bed, take two Triphala tablets with a
glass of warm water. If you prefer, steep - 1 teaspoon Triphala powder in a cup of
freshly boiled water for ten minutes. Cool and drink. Or try thirty drops of Triphala Liquid
Extract in warm water before bed.
Amalaki
Amalaki tablets can be taken instead of triphala for anyone with excess heat in the
digestive tract, or excess pitta anywhere in the body. Amalaki is one of the three herbs in
triphala and is also a highly concentrated source of antioxidants. As such, it is a potent
rejuvenative that nourishes the tissues, gently removes natural toxins, supports the immune
system, and helps to balance prana vaha srotas. Take one to two tablets, once or twice
daily, or as directed by your health practitioner. If you prefer, amalaki is also available as a
powder or a Liquid Extract.
Chyavanprash
balancing formula kindles agni, helps to buffer the body against stress, and bolsters the
immune system. As such, it can help to foster clarity throughout the respiratory passages.
A daily dose of this nutritive jam can support energy, vitality, and overall well-being. Take
1-2 teaspoons daily, or use as directed by your health practitioner.
Sitopaladi
Sitopaladi is a traditional Ayurvedic formula aimed primarily at bolstering the immune
system. It supports the proper functioning of the lungs and sinuses, encourages healthy
expectoration, kindles the digestive fire, and helps to burn excess kapha. This formula also
helps to eliminate excess vata, pitta, and kapha from the head and chest, thereby promoting
clear, healthy respiration. Take - teaspoon Sitopaladi powder with warm water once or
Talisadi
Talisadi is a traditional Ayurvedic formula that contains all of the ingredients in Sitopaladi,
with the addition of talisa, black pepper, and gingermaking it more heating. Talisadi is
revered for its ability to kindle the digestive fire, burn ama (natural toxins), support the
maintenance of a normal body temperature, and bolster the immune system overall. This
formula also has a particular affinity for the lungs, making it wonderfully supportive of
healthy respiration. Take - teaspoon Talisadi powder with warm water once or twice
Balancing the Upper Respiratory Tract
The upper respiratory tract includes the nose, nasal passages, sinuses, larynx (throat), and trachea
(windpipe). Its job is to filter, moisten, and warm air on inhalationas it is delivered to the lungs
and on exhalation, to transport air from the lungs to the exterior of the body. If you frequently
develop respiratory imbalances in the nasal passages, sinuses, or throat, the following strategies
will likely be especially supportive in your process of returning to balance. We will begin with
general support for the upper respiratory tract and then focus on how to balance a few common
ailments in this region.
General Strategies
The prana-carrying channels of the head and neck support the overall function of this region of
the body, which is associated with clarity, insight, intelligence, communication, and selfexpression. These faculties work best in concert with the rest of the body, and with the heart
center. If you feel overly identified with or cut off from any of these aspects of your being, it may
be helpful to take a deeper look at why. As a starting point, the following therapies will offer
general support to the upper respiratory tract.
Nasya or Neti
Treating the delicate tissues of the nasal passages directly can be quite powerful because of their
connection to ida and pingala nadis. Nasya and Neti both support clear breathing and a clear
mind, but their effects are entirely different. Please read the descriptions below to help you
determine which one might best support you. If you still feel unclear, you can experiment with
both and decide which you like better. It may be that one is simply a better fit for you. But if you
like them both, it is important to understand that these therapies introduce somewhat opposing
energies, so they are best practiced separately. You can alternate by day, by season, or by
symptomaccording to what works best for your body.
Nasya
Nasya is the practice of applying an herbalized oil to the nasal passages in order to soothe,
lubricate, and rejuvenate the delicate mucous membranes of the nose. Nasya promotes
unobstructed breathing, relieves accumulated stress, and supports mental clarity, while
providing a useful barrier against airborne foreign substances (like dust and pollen).
Lubricating the nasal passages is also said to improve the quality of the voice and to
strengthen vision. Our Nasya Oil is tridoshic. Nasya should not be performed by pregnant
or menstruating women. If this practice is new to you, please watch our short instructional
video.
Nasal Rinse
Nasal Rinse, also known as neti, consists of pouring warm salt water through the nasal
passages. This practice moistens the mucous membranes and cleanses the nasal passages
of dust, dirt, pollen, other allergens, and excess mucus. Our ceramic Nasal Rinse Cup is
designed specifically for this practice, and Natural Mineral Salt can be used to make the
saline solution. If you find that your nasal passages feel dry afterwards, or if you want to
create a natural barrier against dust, dirt, pollen, and other airborne particles, you can use
your pinky finger to lubricate the nostrils with a bit of sesame oil or gheeeither
immediately after neti, or at another time of day. If using a neti pot is new to you, please
watch our short instructional video.
Pranayama
Bhramari
Bhramari Pranayama, also known as Humming Bee Breath, is a deeply calming breathing
practice that offers tremendous benefits to the head, neck, and throat. This pranayama
soothes the nervous system, calms and quiets the mind, releases cerebral tension, bolsters
the health of the throat, strengthens and improves the voice, encourages sound sleep, and is
deeply supportive of healing and rejuvenation. For instructions on how to practice, please
see our resource on Bhramari.
Ujjayi
Ujjayi Pranayama, also known as the Breath of Victory, is a widely used tridoshic
pranayama in the yogic tradition. It is performed with a slight constriction at the back of
the throat, which activates and strengthens the throat center. Ujjayi pranayama is mildly
heating, deeply tranquilizing, and can be very helpful in correcting upper respiratory
imbalances. In addition, it slows the pace of the breath, cleanses and refreshes the subtle
channels of the body, invigorates the being with fresh prana, dissipates tension, helps to
release stagnant emotions, improves mental clarity, and supports sound sleepall while
soothing and rejuvenating the nervous system.
Yoga
Asanas that activate the throat, neck, and head help to improve the flow of prana through
these regions and can help to restore balance in this area. In particular, Lion Pose and
Standing Forward Fold are highly beneficial when there are imbalances in the upper
respiratory tract.
For Dry or Constricted Nasal Passages
The dry, rough (vata) qualities that desiccate the nasal passages are best balanced with the oily
quality. The following practices will help to properly lubricate your tissues:
Lubricate the Nostrils with Oil. Simply massaging the nostrils with an appropriate oil can be
wonderfully supportive. You can use your pinky finger to massage sesame oil or ghee into the
inner wall of the nostrils. Incidentally, the massage itself can help to relax the tissues and the
musculature, releasing constriction, which is also a common sign of excess vata in the tissues.
Nasya. This practice of applying herbalized oil high into the nasal passages (as described above)
can also be very helpful because it delivers the oily quality directly to prana vaha srotas.
Ingest More Oil. You can complement your efforts by following a vata-pacifying diet and
specifically, by increasing your dietary intake of high quality fats. Ingesting organic oils like
ghee, olive oil, coconut oil, and sesame oil will help to lubricate both the digestive tract and the
tissues throughout the body, while calming vata systemically.
Ayurvedic Self-Massage with Oil. Similarly, a self-massage with oil is highly vata-pacifying
and will also offer deep nourishment, rejuvenation, and lubrication to all of the bodily tissues. Be
sure to include the inner wall of the nostrils as part of your massage. For more detailed
instructions and guidance choosing an appropriate oil, please see our resource on Ayurvedic SelfMassage.
For the Common Cold
Most colds cause an increase in mucus production, which is a manifestation of increased kapha.
When suffering a cold, you can expedite the healing process by focusing on pacifying kapha
even just for a brief time. In general, keep the body warm and eat a kapha-pacifying diet,
favoring easily digested foods that are well-spiced. In particular, be sure to avoid dairy and cold
substances like iced drinks, frozen treats, and ice cream. Drinking hot water throughout the day
helps to clear the system of accumulated toxins and liquefies kapha, making it easier to clear and
eliminate from the body. In addition, consider the following recipes and practices:
Ginger Tea. A tea made from fresh ginger root liquefies kapha, kindles the digestive fire, and
clears ama from the system. Bring your water to a boil and simply add about 1 teaspoon of
chopped or grated ginger root per cup of water. Simmer for about 10 minutes, cool and drink.
Gentle Exercise. During a cold, it is also important to rest and give the body adequate time to
recover from the illness. Mild forms of exercise, such as gentle yoga or a relaxed walk are the
most supportive. Vigorous exercise is best avoided for the duration of the cold. Listen to your
body and give it plenty of time to rest and recuperate before pushing yourself physically.
Ghee in the Nose. Lubricating the nostrils with a bit of liquefied ghee will help to moisten and
lubricate the mucous membranes, calm and soothe the tissues, and minimize congestion. You can
use a glass eye dropper bottle (placed in a hot water bath to liquefy the ghee) or your pinky
finger to apply a bit of ghee to each nostril.
Healing Pranayama. Bhastrika can very effectively help to burn up a cold.3 This breathing
practice is deeply detoxifying and very helpful in clearing excess mucus from the respiratory
passages.
Clarifying Herbal Tea

Ingredients:
Ginger Powder (1 Tablespoon or 2 parts)
Cinnamon Powder (1 Tablespoons or 3 parts)
Cardamom Powder ( teaspoon or a generous pinch)
Mix the dry herbs ahead of time and store in a small jar. When you are ready to
prepare your tea, steep 1 teaspoon of this herbal mixture in a cup of freshlyboiled water for 10-15 minutes, cool slightly, add - 1 teaspoon honey, and
drink.4 This tea helps to warm the body, encourages proper circulation, kindles
agni, and bolsters the elimination of natural toxins. It is very supportive of the
bodys natural healing process.
If you tend to struggle with sinus congestion during a cold, or frequently endure a sore throat, see
the next two sections for additional therapeutic strategies.
For Sinus Congestion
Congested sinuses are no fun. Supporting their natural healing process often requires more
focused support than we would give to the common cold. In addition to the above suggestions,
you might also try any of the following therapeutic strategies.
Saline Drops. When the sinuses are particularly aggravated, it may not be possible to perform
neti with a nasal rinse cup, as you normally would. However, a modified nasal rinse can help to
thin the mucus and support clear breathing. Dissolve teaspoon Natural Mineral Salt in cup
warm water (no hotter than body temperature). Tilt the head upside down and use an eyedropper
to insert about 5 drops of this solution into each nostril, sniffing it upward and inward.5 This
process can be repeated several times each day.
Garlic Drops. For more powerful support, use a garlic solution instead. This method is certainly
more intense, but it very effectively liquefies accumulated kapha, and increases heat and
circulation in support of clear breathing. Peel a small clove of garlic, press it open with the flat
side of a knife (chopping it will make the solution too concentrated), and let it sit for about ten
minutes. Then place the garlic in a small bowl, add two ounces of recently boiled water, and let it
steep for another ten minutes (no longer, or the solution will become too concentrated). Strain,
and pour the garlic water into an eye-dropper bottle. Cool further, if necessary. When ready to
use, lie down on a flat surface, tilt the head back, and place just one to two drops in each nostril,
leaving the head tilted back for a couple of minutes and allowing the garlic to work its way into
the upper nostrils. This solution keeps for several days at a time, and you can easily warm the
garlic water before each use by bathing the dropper-bottle in hot water for a minute or two.
Herbal Steam.6 Breathing steam infused with warming, clarifying oils or herbslike eucalyptus
and gingercan also help to support clear breathing and normal sinus pressure. Boil about a cup
of water, add 3-5 drops of eucalyptus oil, and place this water in a bowl. Using a towel to cover
your head, lean over the bowl and inhale the steam for five to ten minutes. If you prefer to use
ginger, place about 1 inch freshly chopped ginger root (or teaspoon Ginger powder) in a cup of
water and boil for several minutes. Place the ginger water in a bowl, cover your head with a
towel, and breathe the steam for five to ten minutes, as above.
Cinnamon Paste. Cinnamon encourages proper circulation, amplifies natural heat, and can
promote comfort throughout the sinuses. Mix teaspoon Cinnamon powder with just enough
water to make a paste. Apply this paste to the temples and forehead to offer localized support for
the sinuses.6
Ginger Honey
Ingredients:
Fresh ginger (chopped or grated), - teaspoon
Raw honey, 1 teaspoon
Stir a healthy pinch of fresh ginger root (or a few drops of fresh ginger juice) into
the honey. Take this mixture two to three times per day. 7 Fresh ginger is heating,
detoxifying, encourages circulation, and very effectively liquefies kapha. Honey is
similarly heating, scraping, detoxifying and kapha-pacifying. Together, they offer
powerful support for sinus health.
For a Sore Throat
A sore throat usually involves both kapha and pittakapha as the source of mucus disturbing the
throat, and pitta as the heat and irritation that follows. The strategies below help to clear the
excess pitta and kapha in support of the natural healing process.
Avoid Dairy. Dairy products like yogurt, cheese, and ice cream tend to aggravate the underlying
imbalance when there is a sore throat. Staying clear of dairy entirely is a good idea. Although
some find that hot turmeric milk supports healing, this is an exception to the rule.
Pranayama and Yoga. Bhramari Pranayama and Lion Pose both serve to soothe and strengthen
the tissues of the throat while encouraging the flow of prana in this region, which naturally
supports healing.
Gargle. A mixture of teaspoon Turmeric powder and teaspoon Natural Mineral Salt in a cup
of warm water soothes the tissues of the throat and encourages natural healing.8 Simply make a
fresh batch of this mixture in the morning and evening, take a sip, gargle for a few moments, and
spit. Repeat until you have gargled the entire cup of solution.
Throat-Soothing Tea
Ingredients:
Ginger Powder (1 Tablespoon or 2 parts)
Cinnamon Powder (1 Tablespoons or 2 parts)
Licorice Powder (1 Tablespoons or 3 parts)
Mix the dry herbs ahead of time and store in a small jar. When you are ready to
prepare your tea, steep 1 teaspoon of the herbal mixture in a cup of freshlyboiled water for 5-10 minutes, cool slightly, and drink. 9 This tea soothes the
tissues of the throat while liquefying kapha, warming the body, encouraging
proper circulation, kindling agni, and bolstering the elimination of natural toxins.
Drink two to three times per day, or as needed.
Balancing the Lower Respiratory Tract
The lower respiratory tract includes the lungs (the bronchial tree and the alveoli). Its job is to
carry out the exchange of oxygen and carbon dioxide with the capillaries that surround the
alveoli of the lungs. If you frequently develop respiratory imbalances in the bronchial tree or
lungs, the following strategies will likely be especially supportive in your process of returning to
balance. We will begin with general support for the lower respiratory tract and then focus on how
to balance a few common ailments in this region.
General Strategies
The lungs support the overall functioning of the chest region, which is profoundly important to
both our physical and emotional health. Closely tied to the heart (and all of the subtle energetic
pathways contained therein), the lungs are also the emotional seat of dignity, delight, joy,
lightness, grief, and sadness. Attending to the full range of these emotionsensuring that they
are properly felt and moved throughundoubtedly bolsters the health of the lungs. The sour
taste also has a strong affinity for the lungs, so using sour foods in an appropriate way for your
constitution, current state of balance, and season can also benefit the lungs. In most cases, this
means adding a subtle presence of the sour taste to your meals in a way that awakens the
digestive capacity, enhances the appetite, and heightens the sense of taste without creating any
symptoms of excess. You can learn more in our resource on the sour taste.
Bhastrika Pranayama
Bhastrika Pranayama is powerfully supportive of the lower respiratory tract as a whole. It
kindles agni, balances excesses in the doshas, burns ama, cleanses and rejuvenates the
lungs, and tones the muscles of the heart, bronchial tree, diaphragm, and abdomen. As with
most pranayamas, bhastrika is best practiced on an empty stomach. Please click on the link
above for more complete instructions (and a list of contraindications) for this practice.
Yoga
Any asanas that increase the flow of prana in the lungs and the heart will help to balance
the lower respiratory tract, and there are many options. In particular, standing poses like
Warrior I, Warrior II, and Reverse Warrior, and standing twists like Revolved Chair, and
Revolved Side Angle are beneficial. Flows like Sun Salutation and Moon Salutation can
also be very supportive.
Herbs
Lung Formula
Lung Formula is a potent tonic for the respiratory system, containing a number of herbs
with a specific affinity for the lungs. This formula cleanses, nourishes, and rejuvenates the
tissues of the lungs, removes excess kapha from the respiratory tract, soothes and relaxes
the muscles and tissues of the prana-carrying channel, bolsters the bodys natural defenses,
and supports clear and comfortable breathing.
Pippali
Pippali is a powerful rejuvenative herb with a strong affinity for the lungs. It is a close
relative of black pepper and is similarly pungent and heating. Pippali kindles agni, burns
ama, and supports healthy digestion, while tonifying the lungs and supporting clear and
comfortable breathing.
For Asthma
Asthma can be a very serious condition. The following therapeutic strategies are not intended to
resolve acute asthma attacks. Instead, they are aimed at helping to reestablish an underlying state
of balance over the long term. These strategies can be implemented on a regular basis and may
take some time to benefit your system.
Balancing Diet. Asthma begins in the stomach, with an increase in kapha dosha.10 Therefore, it
can be extremely helpful to follow a kapha-pacifying diet. In particular, avoid diary products
such as cheese and yogurt. It is also generally a good idea to avoid fermented foods, hydrophilic
foods like watermelon and cucumber, and especially salty foods like tuna fish.11 For some
individuals, asthma can also be triggered by food sensitivities. Common culprits include
mushrooms, peanuts, walnuts (and other nuts), and yeast.12 If you know you have food
sensitivities, avoid trigger foods entirely until you can balance your digestive health. If you are
not sure whether specific foods might be a factor in your experience of asthma, it may be a
question worth exploring with a trained Ayurvedic practitioner or nutritionist.
Warming Cinnamon Trikatu Tea

Ingredients:
Cinnamon powder, 1 teaspoon
Trikatu powder, teaspoon
Add the dry herbs to a cup of recently boiled water. Steep 10 minutes. Cool
slightly, and stir in the teaspoon of honey. Drink twice a day. 13 This tea is heating,
clarifying, and detoxifying. It helps to remove excess kapha from the respiratory
tract and very effectively kindles agni.
Ginger Licorice Tea14
Ingredients:
Ginger powder, teaspoon (or 1 part)
Licorice powder, teaspoon (or 1 part)
Add the dry herbs to a cup of recently boiled water. Steep 10 minutes. Cool and
drink. You can also mix a larger quantity of the dry herbs ahead of time. In this
case, add teaspoon of the mixture per cup of tea. This tea is warming,
clarifying and deeply soothing to the respiratory tissues.
Yoga and Pranayama. Specific yoga poses that help to support a return to balance include
Thunderbolt (Vajrasana), Bow, Cobra, and Half Shoulder Stand.15 In addition, Bhastrika
Pranayama can be particularly supportive.
Herbs. Many household spices are very effective at clearing excess kapha from the respiratory
system. Adding spices such as bay leaves, black pepper, cinnamon, cumin, ginger, and mustard
seeds to your meals can support the natural strength of the respiratory tract. You might also try:
Bay Leaf and Pippali16

Ingredients:
Bay leaf powder, teaspoon (or 2 parts)
Pippali powder, teaspoon (or 1 part)
Stir the dry herbs into the honey and eat. Pippali is a powerful rejuvenative for
the lungs and the respiratory tract and bay leaves are tridoshic, warming,
soothing and drying. This mixture can be taken two to three times per day.
For a Cough
Identifying the quality of a cough is a very important first step in the Ayurvedic approach to
returning to balance. In the simplest terms, a dry cough shares many qualities with vata dosha
and is treated differently than a wet cough, which is typically indicative of excess kapha (and can
involve pitta as well, when there is inflammation). You can skip to the appropriate section below,
or read both if you are not sure which type of cough you have.
Dry Cough
A dry, hacking cough without much mucus is usually indicative of excess dryness is the
tissues of the respiratory tract and may also involve constriction in the respiratory
passageways. In either case, the condition is brought on by excess vata, which is dry, light,
rough, mobile, subtle, and clear, and also frequently causes constriction in the tissues.
Balancing vata both locally and systemically will help. Try the following recipes and
practices:
Spiced Banana. Eat - of a banana mashed with a teaspoon of honey and a generous
pinch of ground black pepper two to three times a day. This mixture helps to clear excess
vata from the respiratory tract.
17
Vata-Pacifying Diet. Following a vata-pacifying diet helps to calm vata in the digestive
tract and also encourages its elimination from the deeper tissues.
Alternate Nostril Breathing. Alternate nostril breathing is deeply vata-pacifying and very
soothing to the system overall. It can be powerfully supportive in eliminating aggravated
Golden Milk18
Ingredients:
Turmeric powder, teaspoon
Ginger powder, teaspoon
Milk (ideally organic and non-homogenized), 1 cup
At night, before bed (preferably at least 3 hours after dinner), add the dry herbs
to the milk and bring to a boil. Simmer for a couple of minutes, remove from
heat, cool, and drink. This golden milk is simultaneously lubricating and soothing,
but also warming and clarifying, so it helps to balance excess dryness in the
throat.
Talisadi Licorice Tea19
Ingredients:
Talisadi powder, teaspoon (or 1 parts)
Licorice powder, teaspoon (or 1 part)
Raw honey, - 1 teaspoon
Add the dry herbs to a cup of recently boiled water. Steep 10 minutes. Cool
slightly, stir in the honey, and drink. You can also mix a larger quantity of the dry
herbs ahead of time. In this case, add 1 teaspoon of the mixture per cup of water.
This tea is warming, soothing, and detoxifyingperfect for balancing excess vata
in the respiratory passages.
vata from the mind and body.
Wet Cough
A wet, productive cough with lots of mucus is usually indicative of excess kapha in the
tissues of the respiratory tract. If there is irritation and inflammation, pitta is likely
involved as well. The important thing is to balance the cool, slow, heavy, oily, and stable
qualities of the accumulating mucus with influences that are warm, penetrating, light, dry,
and activating. The following recipes and practices help to balance kapha locally and
systemically:
Black Pepper. One of the simplest ways to do this is to increase your intake of black
pepper, which embodies all of these balancing qualities. Freshly ground black pepper will
be more potent than pepper that has been ground for some time. Add it to your meals, or
take teaspoon with 1 teaspoon raw honey after lunch and dinner for three to five days.20
Kapha-Pacifying Diet. Following a kapha-pacifying diet helps to calm kapha in the
digestive tract and also encourages its elimination from the deeper tissues.
Ginger Cinnamon Clove Tea. A tea made with teaspoon ginger powder, a pinch of
cinnamon powder, and a pinch of clove powder steeped in a cup of recently boiled water
can also offer the warm, clarifying qualities needed to pacify excess kapha.
Bay Leaf and Pippali. In addition, you can try the Bay Leaf and Pippali recipe above.
Ground Mustard and Ginger in Honey21
Ingredients:
Ginger powder, teaspoon
Ground Mustard powder, teaspoon
Stir the dry herbs into the honey and eat slowly. These herbs help to warm the
body and clear excess kapha from the respiratory tract. This mixture can be
taken two to three times per day to clear excess kapha from the respiratory tract.
Imbalances in the respiratory tract do not develop in a vacuum. They occur only within the larger
context of who we arebody, mind, and spirit. If you feel inspired to study the bigger picture,
we have a number of other resources and articles that may further inform your journey towards
optimal health. The following resources are particularly relevant to supporting the health of the
respiratory system:
The Importance of Healthy Digestion introduces the concept of agni and offers an in-depth
exploration of the importance of tending to yours.
Our Guide to Healthy Elimination is often quite relevant due to the natural connection between
lung and colon health. Plus, in Ayurveda, the prana-carrying channel includes the entire digestive
tract.
Allergy Free: An Ayurvedic Guide to Balancing Allergic Reactions looks more specifically at the
Ayurvedic approach to balancing allergies. If allergies are a factor in your respiratory ailments,
you might appreciate the additional information in this resource.
Building a Healthy Immune System can inform a natural approach to bolstering immune health
naturally.
An Ayurvedic Guide to Stress Management offers fantastic tools for reducing stress and for
changing our relationship with stressful situations. If stress is a predominant force in your life,
this resource might very well support your healing process.
Our Cleansing Department offers a diverse array of cleansing techniques and detailed
instructions on how to do a home cleanse at a time that is right for you.
A Sigh of Relief
One of the most inspiring things about the Ayurvedic tradition is that its all about finding your
own unique path toward healing. The journey starts by taking into account your constitution,
your current state of balance, your stage of life, your climate, the season, and your particular
strengths and weaknesses. Weve covered a lot of information here, but when it comes to
choosing the particular avenues that will best support your return to balance, you can very likely
trust your heart and your gut (which are both part of prana vaha srotas, after all). Keep in mind
that healing is not about doing everything under the sun that could possibly improve your
situation. Rather, its about finding a few potent remedies that resonate deeply with you, tuning
in to observe how exactly they support you, and making whatever adjustments feel appropriate
along the way. If you find yourself wanting more personalized support, an Ayurvedic practitioner
can be invaluable in guiding the healing process.
As you consider your path forward, take a deep breath. Feel your entire being nourished with
prana. Then exhale, and fully release any tension you might be holding about healing your
respiratory system. This process is about coming into alignment with ourselves, finding our
inspiration, and trusting the journey before us. Go slow. Focus on what matters to you. We hope
that you are breathing easier already, and we look forward to continuing to support your journey
toward vibrant health and well-being.

An Ayurvedic Guide to Men's Health
This one is for youall of you! The macho and the timid, the outgoing and the shy, the
providers and the caretakers, the beer lovers and the wine lovers, the jocks and the bookworms,
and everyone in between.
Sure, women are more likely to see their doctor, attend health seminars and workshops, and read
wellness blogs. But, we are becoming more aware of the many mental and physical health
challenges that affect men (for instance, 70-89% of sudden cardiac events occur in men1 and men
are astoundingly four times more likely to commit suicide than women2). With this growing
awareness, we see an inspiring movement of you all rallying for your health, increasing your
presence in yoga studios, writing books and on health blogs, and showing up in the offices of a
variety of health care providers.
And what is incredibly impressive is that you care about more than just muscles and sexuality
(though these are still exceptionally important and intriguing topics)your mental wellness and
the way you deal with stressors and reach true happiness is also becoming equally important to
you.
As it should be! Stress has a lot to do with the health challenges you will face as you age, and,
contrary to popular belief, the chances of any man encountering some bumps in life due to
mental illness (including periods of depression and extreme loneliness) are not slim.3, 4 It is
awfully important that, as a collective, men change the perception that depression, loneliness,
fear, and anxiety (all experienced by men) are weaknesses; it is quite simply a normal part of
life that deserves no shame. We are all human!
Thus, this piece seeks to guide you (both physically and mentally) through your life. It will walk
you through each stage (your youth or kapha time, your middle age years or pitta time, and your
senior years or vata time), highlighting common interests and themes that are likely to occur
during that period.
As we all know, life is not so linear. Some of you are catapulted into a pitta
phase of life as the providers of your family with the early loss of your father.
Some of you enjoy a lifelong exploration of your sexuality and enjoy keeping
your body toned and attractive well into your senior years. Or perhaps you
face a lot of change and uncertainty in your life and experience fear and
anxiety at a very young age. In all cases, see this guide simply as a
model of how to nurture all three of these energies, no matter
what your age is.
Build and Strengthen. Support your kapha with highlights on:
Muscles and Fitness
Healthy Sexuality and Stamina
Calm and Soothe. Support your pitta with highlights on:
Stress and Your Sex Life
Hair Loss
Ground and Enlighten. Support your vata with highlights on:
Healthy Prostate
Healthy Mind
Build and Strengthen

Your Kapha
Endurance. Stamina. Strength. Vitality. Luster. Sturdiness. The heavy, solid, unctuous, and
steady qualities of the earth and water elements (coming together to create the kapha energy
within all of us) provide you with all of these qualities. As such, you will notice that all of the
topics in this section naturally have a building element.
In Ayurveda, the basis of such building is called rasayana (the deep nourishment of all tissue
layers by strengthening your plasma or rasa). Rasa is spoken of as the finest, the prime
essence, and the bodily fluid necessary for nourishment of the entire physique.5 Since the first
byproduct of your digestion is plasma, the Ayurvedic classical texts give strong emphasis on
what you eat and your ability to digest it.
Supporting Your Kapha

All of the subjects below will ask for a general approach to supporting your kapha. The key in
doing so lies in your food. The majority of following suggestions address a well-balanced diet.
Take part in a regular, seasonal cleanse. The Ayurvedic classics always mention
cleansing the body of toxins and boosting the digestive fire (agni) before any building so
that toxins do not further build and accumulate.6
Start your day with Chyavanprash and a cup of boiled whole milk. The nourishing
and cleansing amla fruit in this mixture is heralded in Ayurveda for its cleansing and
rejuvenative effects.
Make your plate colorful. This simple advice helps incorporate a variety of nutrients in
each meal. Eat plenty of greens, incorporate some red (beats, red chard, berries), yellow
(daal, turmeric, squash), and brown (lentils, beans, often protein sources).
Avoid very sour, salty, or spicy foods.7 These tastes are depleting (versus building) in
nature and promote aging.
Enjoy protein! Aside from meats and eggs, you can incorporate significant protein
sources in your diet with dairy (whole milk, cottage cheese and yogurt), quinoa, beans
and lentils, nuts and seeds, chia and hemp seeds, tofu and tempeh, and even avocados.
Kitchari is both easy to digest and is a good source of protein.
Drink ample amounts of water! Think of it as a nutrient, in and of itself.
Get plenty of sleep and rest.8 About 78 hours nightly is ideal.
Cleanse toxins away nightly with Triphala. For additional rejuvenative effects take this
herb with teaspoon of ghee and teaspoon of honey.
Equally important is the idea that your meals should be fully digestible (by strengthening your
digestive fire), so that your body can assimilate the food into all of your bodys tissues.
Eat three meals a day. Emphasize your breakfast and lunch. As you become older, your
dinner should become smaller.
Avoid eating dinner after nightfall. Our digestive fire sets with the sun.
Avoid snacking.9 Preserve your digestive fire so that it is robust during your main meals
(when you get your most important nutrients).
If you eat meat, try going vegetarian once a week. Meat can be very heavy and hard to
digest. Try this simple trick to jump-start your agni on a weekly basis.
Avoid poor food combining. In particular, avoid cheese and fried foods, mixing dairy
and meat, and fruits with any other food.
Give a little boost to your agni. If you find yourself having signs of a sluggish digestive
fire (i.e. getting sleepy after meals, having a hard time waking up after adequate sleep,
noting a white coating on the tongue, experiencing frequent congestion or coughs) you
might need an additional boost. Try Kapha Digest 12 tablets before meals and Ginger
liquid extract every morning.
Muscles and Fitness

Fitness is not just an exercise of vanity. It provides you with a certain day-to-day functionality
and overall sense of wellness. This is particularly true as you age. Muscles provide form,
movement, support, protection, and cohesiveness. Recall that every aspect of your physical being
also impacts your mental and emotional being; physical strength also gives you a sense of
courage and confidence.
While this topic might be more prominent in your younger years, having some sort of action
towards sustaining healthy musculature and fitness throughout your life will prove to be very
beneficial. As the saying goes, use it or lose it. Muscles atrophy when they are not used, and
more so as you age.
Start your day with a nourishing self-massage (abhyanga). Massage is well known to
reinforce tissues and relieve fatigue. The herbs in Ashwagandha Bala Oil are
exceptionally strengthening.
Supplement with herbs. The ideal herbs are Ashwagandha and Vidari.10 Try these in a
shake (such as the one below)! These herbs will synergize the effects of your favorite
protein shake! Since protein shakes are often hard to digest, for best results, take Ginger
liquid extract or Kapha Digest a few minutes before your shake.
Support your energy level. Shilajit, taken with either a cup of hot milk, or a teaspoon of
ghee or honey,for a couple of months will do the trick and will support healthy tissue
regeneration.11 Start with half a tablet a day and work your way up until you find your
optimal dosage.
Exercise. Partake in exercises (ideally in the morning and not at night) that target both
endurance (long vinyasa or flow yoga sequences, repetitive Sun Salutations, and other
aerobic exercises) and strength (weight-lifting, holding yoga poses). You should feel as
though you have pushed your body to its (healthy, pain-free) limit over a sustained period
of time (about 45 minutes daily).
Preserve your tissues elasticity. Facilitate the removal of lactic acid and other
impurities. Be sure to stretch and consider a hot bath with Epsom salt after your exercise.
Healthy Sex and Stamina

The Ayurvedic texts describe the vigor of a horse repetitively when speaking about virility and
aphrodisiacs.12 Sex uses a large amount of energy and ojas (the essence of vitality and
immunity). For this reason, it is no wonder that the classical texts of Ayurveda talk about virility
(vajikarana) right next to the topic of rejuvenation.
To gain that type of strength, be sure to follow the general supporting kapha recommendations
given above. Additionally, these recommendations will help you replenish your ojas and gain
endurance.
Supplement with herbs. The primary virility herbs are Ashwagandha, Shatavari,
Kapikacchu, Vidari, and Licorice. The Mens Support formula has all of these herbs and
others to target the herbs to the reproductive channels. Take two tablets three times a day.
Eat foods that support virility. Rice, dates and raisins, almonds, water chestnuts, honey,
ghee, and raw sugar all are spoken highly of in the classical texts.13
Drink high quality milk. Milk is viewed almost like another herb, and the Ayurvedic
writers go to great lengths to describe good quality milk. Try to find milk that is whole,
organic, and from grass-fed cows. Incorporate milk in your diet and drink a warm glass of
milk (or try the rice kheer recipe below) after intercourse to replenish your reserves.
Mind your vata. The lightening qualities of vata decrease endurance and stamina. Keep
your vata in check with a solid daily routine, plenty of sleep, and a conscious effort to
stay present in the now.
Support healthy, downward flow of energy. Haritaki is a wonderful rejuvenative as it is

an herb that supports the healthy, downward movement of vata, which is necessary for
coordinated ejaculation.14 Take 2 tablets daily.
Set the right mood. Wear clothing and cologne that makes you feel attractive and play
music that charges the atmosphere.
Diamond Dates
Ingredients:
Dates, 15
Ghee (melted), 1 cup
Saffron, pinch
Cinnamon, pinch
Cardamom, pinch
Fill a jar with the dates. Melt the ghee on the stove, mixing in the saffron, cinnamon and
cardamom. Pour the ghee over the dates and store. Enjoy a date every morning.
Calm and Soothe

Your Pitta
Stress. Responsibility. Deadlines. Anger. Competition. Control. Resentment. Talk about mood
killers! Truth be told, the fire element of pitta is a huge boon in your lifeif used wisely and if
kept in balance. Your pitta is what enables you to have vision, discrimination, and persistence to
succeed. But far too often, we can get caught up in the endless need to control every situation
and outcome and succumb to lifes dramas.
Uncontrolled, pitta can reek havoc throughout your body and your mind. Lets focus on its
impact on two areas of importanceyour sex drive and arousal state and your beloved hair.
Supporting Your Pitta

Before we specifically look at those two topics of interest, it will benefit you to understand a
general approach to healthy pitta in your life. Because so much of its impact stems from your
mind and emotions, the action steps largely revolve around your breath, your heart, and your
mind.
Chant. Although not exclusive to males, men would routinely chant together during the
ancient times of Ayurveda. They would gather daily and recite verses with unified
intonations and with deep, rhythmic, and powerful voices. The practice unifies the
chakras of the heart, throat, and mind; your way of being becomes one of integrity and
peace.
Supplement with herbs. Excess heat in the mind will benefit greatly from regular doses
of Mental Clarity and the body will appreciate some overall, daily pacification from
Healthy Pitta.
Drink solarized water. Set a green glass bottle filled with fresh water in the sun for a
day. Drinking this water throughout the day harmonizes and cools the heart center.
Pay attention to your diet. Avoid spicy, sour, and salty foods, all of which increase pitta.
Also steer clear of leftover, fermented, and oily foods and nightshades (eggplant and
tomatoes), which are all pitta-aggravating.
Breatheinto your belly. As your stress levels rise, your breath becomes accustomed to
limiting itself to the upper portions of your lungs (chest breathing). Bring calmness to
your nervous system by retraining the breath to deeply inflate even the lower parts of
your lungs.15 Place your hand on your belly and breathe into your hand. If you are
experiencing a lot of heat and anger, take a break in your day for just two minutes and do
a few Sheetali pranayama.
Find time to exercise. The physical release of pent up energy can be so enriching to the
body and mind. If done with intention and attention, such as in the practice of yoga, it can
be even more beneficial. Focus on chest openers and back-bends (a pitta-pacifying
routine) if doing yoga.
Stress and Your Sex Life

Having desire, getting aroused, or having an orgasm is difficult when your mind is at work,
preoccupied with strained relationships, or worrying about financial difficulties. Sex necessitates
a surrendering to the moment.
Sympathetic (stress) dominance of our nervous system decreases sex drive, leading to a
diminished libido and erectile dysfunction.16 This works at a psychological level and a hormonal
level, as the production of more and more cortisol (the stress hormone) steals from the
production of testosterone.17
Given the fast-paced, highly demanding, overworked nature of todays society, it is no wonder
that over 2030% of men suffer from difficulties with either libido or erection.18 If you find
yourself with these challenges, you are not alone.
Be aware that there are many causes of sexual dysfunction (many organic in nature such as
endocrine, vascular, or neurological imbalances) that you should be sure to rule-out with your
health care provider.
Here are five tips to maintaining a normal balance of your hormones so you can continue to
enjoy your sex life well into your prime.
Laugh. Laughter really is one of the best medicines. It can decrease stress and cortisol
levels and improve your mood.19 Plus, a good sense of humor is very attractive.
Eat healthy fats. For so long we worried about cholesterol and fats. Not only do they not
contribute to heart disease to the extent that we once thought, but they are actually really
important for many functions in our body, including the production of
testosterone.20 Choose butter, avocados, coconut oil, and a source of omega-3 fatty acids.
On the contrary, excess body weight can negatively impact your testosterone levels.
Moderation is still the golden rule. Its a balance.
Sleep. This most basic form of relaxation can profoundly impact your stress level and
also improve your testosterone levels (most testosterone is released at night!).21 Sleep 78
hours every night. If you are very fatigued, you may need more sleep for some time.
Support yourself with herbs. Herbs that help you adapt to stress and nourish your
adrenal glands will serve you well. Your adrenals will love Ashwagandha, as well as
Licorice and Ginseng. The 7 Herb Energy liquid extract is perfectly suited for this
purpose (especially if you couple it with the Ashwagandha liquid extract), without the
stimulating effects of caffeine or other stimulants. Synergize its effects daily with
Chyavanprash and a glass of warm milk every morning.
Get healthy. If you are on medications, visit with your doctor and create a plan together
to work your way back to health so that you do not need them. Many medications affect
your sex drive, especially antidepressants and antihypertensives.
Note: Be mindful and do not resort to unhealthy coping mechanisms (alcohol, smoking, drug
use) that can diminish your overall wellbeing.
Hair Loss
Ever notice more hair loss during intense or trying times? You can thank stress and excess heat in
your head (along with your parents genes) for hair loss. In addition to all of the
recommendations above to calm stress and revitalize your well being, try these remedies.
Massage your head. Stimulate blood flow to your hair follicles with a relaxing head
massage. Pour some Healthy Hair Oil (or Bhringaraj Oil if you need more pitta release
and relaxation) onto the crown of your head, and massage in circular motions around
your head. Leave the oil in overnight (or at least for twenty minutes).
Take Healthy Hair. This herbal supplement contains herbs, like Bhringaraj and Amalaki,
that are well known in Ayurveda to support hair growth and bolster hair strength and
thickness.
Use natural hair products. Many hair products contain chemicals that can damage your
hair follicles. Use products with natural ingredients. Try shampooing your hair with a
mixture of baking soda and water, and conditioning with apple cider vinegar.
Keep your colon clean. Ayurveda sees the colon as a conduit for getting nutrients to the
bone tissue (and your hair is a byproduct of that tissue). It absorbs many of the minerals
and nutrients. Make sure you support regular bowel movements and a healthy colon with
daily Triphala.
Eat nutritiously. Your hair is largely made up of protein and water. Also include B
vitamins, folate, and a good source of omega-3 fatty acids.
Ground and Enlighten

Your Vata
Grounded. Centered. Creative. Clairvoyant. Enlightened. What if you could live your golden
years with these qualities? What if you could live your whole life with these qualities? Your
being would exude wholesomeness, peace, and wisdom.
Balanced vata (the ether and air elements) provides those traits. Unbalanced, vatas light, dry,
mobile, and cold qualities trigger fear, anxiety, and loneliness, along with back and nerve pain,
mental dryness, constipation, and other ailments.
In seeking to nurture vatas balanced state in our lives, we will specifically address prostate
health and emotions that so many men face particularly in their later years.
Supporting Your Vata

Not only do we want to ground and stabilize vata but we also want to learn to use its light and
subtle qualities to nurture creativity and clairvoyance.
Have a solid daily routine. Begin every morning at the same time and fall sleep every
night before 10 pm. A daily self-massage (try Vata Massage Oil during this time of your
life) will calm vata from the days onset. Also be sure to eat warm, well-cooked meals at
regular times every day.
Have a bowel movement every morning. Once a day, at minimum, is the goal. Ideally,
your intestines should awaken when you wake up. To give your colon a boost, take
Triphala and Haritaki (two tablets each) every night and drink a glass of hot water after
you wake up.
Beat drums. Men of many cultures have found passion in the rhythmic beat of drums. In
India, men traditionally chose tablas, while women gravitated to the harmonium or sitar.
Whatever it may be for you (whether you play the instrument or just listen), practice with
the art of forgetting your self.
Meditate. Meditating gives you the opportunity to shut your mind off and bring a halt to
the incessant chatter of the mind that feeds worry and anxiety. Find solace (versus fear
and loneliness) in silence and just be in the moment. Try So-Hum meditation.
Practice pranayama. Bring ease to the breath and you will bring ease to the mind. If you
have time for just one, start with Nadi Shodhana pranayama (two sets of ten).
Let herbs provide support. Healthy Vata is the perfect combination of herbs to nourish
and ground every part of your being.
Healthy Prostate
Few men even think about this little gland that sits right underneath your bladder. That is, until
your doctor suddenly wants to begin yearly rectal exams (which, by the way, you should comply
with) or when it starts to create issues, usually in the later years of your life. It is a walnut-shaped
gland that measures just 24 centimeters in diameter and weighs less than an ounce! Such a
small piece of tissue can cause significant challenges when it becomes congested and stagnant.
The prostate is what gives volume to your semen with an alkaline secretion that protects your
sperm in the acidic environment of the vagina. Like most glands in the body, the prostates
health depends on strong metabolism of the gland and ensuring good flow through healthy
circulation and preventing the secretions from becoming too dry and viscous.22
The pitta years may create excess heat in the body that does not find its way out of the prostate
gland, resulting in prostatitis. The vata years are dominated by dryness, coldness that kills the
metabolism (agni) of the gland, and lightness that prevents the proper down and out flow of its
secretions. This results in benign prostate hypertrophy (BPH) that so many men experience.
The general vata recommendations are therefore very important for maintaining a healthy
prostate. Here are a few more specific to the prostate.
Move! A lack of movement promotes stagnation. Our overly sedentary lifestyle in this
country certainly does not help the cause. Bringing movement to the lower half of the
body (with daily thirty minute walks or yoga with hip-openers) will increase circulation
to that part of the body.
Practice Vajroli mudra. This gentle posture tones, cleanses, and supports circulation to
the reproductive organs.23 Sit in an upright posture. Draw the urethra upward (as if you
are holding back the urge to urinate). Bending forward can help you isolate the right
muscles. Begin with three contractions and slowly increase up to ten. You may do this
practice a few times a day.
Use herbs. Mens Support will support a healthy male reproductive system, including the
prostate. Shilajit and gokshura are both herbs that have an affinity to the prostate and
urinary channel. Guggulu adds a cleansing nature to the herbs. Take both Shilajit and
Gokshuradi guggulu, particularly if you are feeling stagnation.24
Massage with Castor Oil. Castor oil is cleansing and heating (making it beneficial for
the tissues agni). Coat your finger with castor oil and gently massage your perineum
(between the anus and testicles) in small circular motions.
Do not suppress natural urges. The proper flow of vata relies on an uninhibited down
and out flow. Use the restroom when nature calls. Enjoy sex when your body wants it
(but not excessively, which can worsen vata imbalances). Ejaculation directly stimulates
the prostate muscles and releases its flow.
Drink plenty of fluids. Maintain the secretions fluidity with good hydration. As the
prostate gland is part of the urinary channel, urinating at least 45 times a day also keeps
the prostate channels clean. Cumin, Coriander, and Fennel (equal parts in a tea) are very
nourishing to the urinary tract.
Tend to your agni. Keeping your central digestive fire strong will feed the healthy
metabolic fire of the prostate.
Keep pitta in balance. Follow the suggestions offered in the Calm and Soothe section
for pitta and take your herbs with a tablespoon of aloe vera gel. You may also pacify heat
in the prostate area directly with sitz baths (sit in 23 inches of luke-warm water).25 The
bioflavanoid, quercetin (found in capers, radish, dill, chilantro, and onions), also soothes
heat in the prostate gland.26
Healthy Mind
While many men take pride in living an independent life, an alarming number struggle with fear,
loneliness, and anxiety, especially in their senior years. As old friends and spouses that supported
them the majority of their life pass on to the after life, a huge vacuum of emptiness remains. This
often becomes very hard to deal with, particularly for those who are unaccustomed to sharing or
even recognizing and handling their feelings.
These recommendations (along with the general vata recommendations above) are sure to bring
some ease to your being.
Revisit the man cave. Lets think beyond the 108-inch screen to play this seasons
football games. Envision a place where you can find comfort and solace. Perhaps it is a
room you set up as a library. Maybe it is a fire-pit in your backyard around which and
your friends can tell stories or you can reflect on your own.
Enjoy satsang. In India, you will find people gather on a regular basis to chant or listen
to an enlightened being give a discourse on a spiritual topic. Such gatherings are called
satsang in Sanskrit (or true company). Find a group of like-minded friends that you can
elevate your being with. You will find yourself closer to true happiness, while enjoying
the journey with sweet company.
Sooth the mind with herbs and oils. If you struggle with a chattering mind, try Tranquil
Mind. You can pair this with I Sleep Soundly if sleep is also a challenge. Rub your head
and soles of your feet with Sleep Easy Oil right before you sleep for an added bonus.
Make your bucket list. And do it! Fill the void with enriching experiences.
Make peace with your past. Much of the fear, anxiety, and worry stems from unresolved
experiences in the past. Forgive those who have hurt you and ask for forgiveness from
those whom you have hurt. See everything that has happened as a part of a higher order.
Bring meaning to each experience by recognizing the profound lessons that each one has
taught you.
Man Up!
As we, as a society, keeping broadening our definition of what it means to be a man and grey out
the lines that put limiting restrictions to your self-expression, we will continue to see you thrive
and climb to higher peaks of health and happiness.
Open the doors to your inner workings. As you clean out the clutter, you will find many gems
that you have to offer to yourself and to the world. Utilize your courage to work internally just as
much as you use courage externally in your day-to-day life.
Nurture each doshavata, pitta, and kapha to bring wholesomeness to your physical,
emotional, and spiritual being. Bring balance.
Be creative, yet centered.
Be courageous, with discrimination.
Be compassionate, without attachment.
In doing so, honor yourself and the opportunity to achieve your optimal state of being that
Ayurveda has given us all.
There are many aspects of your health that are not covered in this specific guide for men. Peruse
through our many other guides (the following may be of particular interest) for more information
that can greatly enhance your wellbeing!
Preparing for Pregnancy: A Couples Ayurvedic Guide to Preconception Care
Vibrant Heart: An Ayurvedic Guide to Heart Health
Cleansing Guides
About The Author

Vrinda Devani, MD
As an Obstetrician and Gynecologist, Vrinda Devani, M.D. has a passion for women's health and
empowering women towards vibrant health and living. She is a believer in unfolding the human
body's potential through a blend of complementary and allopathic medicine. She has studied
Ayurveda extensively under Dr. Vasant Lad and furthered her studies in Ayurvedic women's
health with travels in Nepal with Dr. Sarita Shrestha. In addition to being a physician and
certified Ayurvedic practitioner, she also has a love for yoga and is a certified AyurYoga teacher.
References
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Centers for Disease Control and Prevention, Men and Heart Disease Fact Sheet, accessed
April 16, 2015, http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/f_men_heart.htm.
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Centers for Disease Control and Prevention, Suicide Trends Among Persons Aged 10-24 Years
United States, 1994-2012, accessed April 16, 2015,
http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6408a1.htm
3
Ranga Krishnan, Unipolar depression in adults: Epidemiology, pathogenesis, and

neurobiology, UpToDate, accessed April 16, 2015, http://www.uptodate.com/contents/unipolardepression-in-adults-epidemiology-pathogenesis-and-neurobiology?
source=preview&search=depression+men&language=enUS&anchor=H4&selectedTitle=3~150#H4.
Nicola Fifield, Number of lonely men over 64 to rise by 65 per cent in next 15 years, The
Telegraph, accessed April 16, 2015,
http://www.telegraph.co.uk/news/health/elder/11156979/Number-of-lonely-men-over-64-to-riseby-65-per-cent-in-next-15-years.html.
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R. K. Sharma and Bhagwan Dash, Caraka Samhita, Cikitsasathanam (Varanasi, India:

Chowkhamba Sanskrit Series Office, 2014), vol. 3, chap. 1:1, vv. 1-2.
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Chowkhamba Sanskrit Series Office, 2014), vol. 3, chap. 2:1, vv. 50-51.
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Chowkhamba Sanskrit Series Office, 2014), vol. 3, chap. 1:2, v.3.
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David Frawley and Vasant Lad. The Yoga of Herbs. (Twin Lakes, Wisconsin: The Lotus Press,
2001), 161-162.
11
Sebastian Pole. Ayurvedic Medicine. (London and Philadelphia: Singing Dragon, 2013), 273.
12

Chowkhamba Sanskrit Series Office, 2014), vol. 3, chap. 1:1, vv.9-13.
13

Chowkhamba Sanskrit Series Office, 2014), vol. 3, chap. 2:2, vv.1-27.
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Chowkhamba Sanskrit Series Office, 2014), vol. 3, chap. 1:1, v.29-37.
15
D Martarelli, et al. Diaphragmatic breathing reduces postprandial oxidative stress, J Altern

Complement Med. 17, no 3 (July 2011): 623-8.
16
Corretti G, Baldi I, The Relationship Between Anxiety Disorders and Sexual Dysfunction,
Psychiatric Times, accessed April 17, 2015,
http://www.psychiatrictimes.com/articles/relationship-between-anxiety-disorders-and-sexualdysfunction.
17
Saul Marcus, Low T testosterone, hormones and natural health, accessed April 22, 2015,
http://drsaulmarcus.com/hormone/naturopathictestosterone.html.
18
Cunningham G, Rosen G, Overview of male sexual dysfunction, UpToDate, accessed April

17, 2015, http://www.uptodate.com/contents/overview-of-male-sexual-dysfunction?
source=search_result&search=sexual+dysfunction+in+men&selectedTitle=1%7E150.
19
Chang C, et al. Psychological, immunological and psychiological effects of Laughing Qigong

Program (LQP) in adolescents, Complementary Therapy and Medicine 21, no.6 (December
2013): 660-8
20
Hamalainen E, et al. Decrease of serum total and free testosterone during a low-fat high-fibre
diet, Journal of Steroidal Biochemistry. 18, no 3 (March 1983): 369-70.
21
Leproult R, Cauter E. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young

Healthy Men, JAMA. 305, no 21 (June 2011): 2173-2174.
22
Vasant D Lad. Ayurvedic Perspectives on Selected Pathologies. (Albuquerque, NM: The

Ayurvedic Press, 2012), 184.
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Swami Satyananda Saraswati. Asana Pranayama Mudra Bandha. (Bihar, India: Bihar School of
Yoga, 1996), 471.
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Ayurvedic Press, 2012), 187.
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Michel Pontari, Chronic prostatitis/chronic pelvic pain syndrome, UpToDate, accessed April
21, 2015, http://www.uptodate.com/contents/chronic-prostatitis-chronic-pelvic-pain-syndrome?
source=search_result&search=prostatitis&selectedTitle=3%7E95#H334782121.
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Shoskes D, et al. Quercetin in men with category III chronic prostatitis: a preliminary
prospective, double-blind, placebo-controlled trial. Urology. 1999;54(6):960.
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An Ayurvedic Guide to Fostering Liver Health
As a culture, we seem to be increasingly liver-consciousever more aware of the importance of

a healthy liver. This attention is well deserved. Without question, the liver is one of our most
vital organsperhaps second only to the lungs and the heart. We can live with just one kidney or
a single lung, and we can do without the spleen entirely. But we cannot survive without a
functioning liver. Estimates as to the total number of separate functions performed by the liver
are in the range of five hundred.1 The liver is endlessly filtering and detoxifying the blood and it
plays a significant role in digestion and metabolism. But the liver also synthesizes protein,
produces critically important enzymes and hormones, breaks down and recycles tired blood cells,
and regulates glycogen storage. As our primary organ of detoxification, the liver has the
important job of protecting the deeper tissues from impurities in the blood that might otherwise
cause harm. However, over-exposure to toxins such as alcohol, prescription or recreational drugs,
environmental pollutants, and the like, has the potential to adversely impact the liver itself.
Thankfully, the liver possesses a remarkable ability to heal and rejuvenate itself. This is
something that sets the liver apart from other organs and tissues. But if we want the liver to
repair itself efficiently, we must offer it periodic rest. This resource is intended to provide some
practical guidance on how to encourage the overall health and rejuvenation of the liverboth in
our daily lives and in more focused periods of cleansing and detoxification. Whether you are
currently struggling with low liver energy, or want to act preemptively, this article is for you.
After all, loving your liver today has the potential to deeply impact your overall health, wellbeing, and longevity for years to come.
Key Liver Functions
Weve already touched on some of the livers best known roles, but lets take a moment to
understand its broader range of functionsmost of which occur quite elegantly in concert with
other organs and systems outside of the liver:
Detoxification
As we know, the liver filters the blood and eliminates toxins from the bloodstream. In
essence, when we eat, the digestive tract breaks our food down into miniscule, absorbable
bits of energy, which are then allowed to enter the bloodstreamrasa dhatu (the plasma) to
be precise. This nourishing food juice then travels to the liver to be further refined and
filtered. The liver actually removes and eliminates unwanted toxins so that they do not
enter into broader circulation. The liver is also responsible for metabolizing chemical
toxins, prescription and recreational drugs, and alcohol.
Bile Formation and Secretion
The Sanskrit word pitta means bile.2 Bile is an alkaline fluid that helps to emulsify fats
for proper digestion. It is produced by the liver and temporarily stored in the gallbladder,
which hangs at the base of the liver. As food is digested, the gallbladder empties stored bile
into the small intestine. As a result, the health of the liver and gallbladder are closely
intertwined.
Digestion and Metabolism
The liver plays a critical role in the digestion and metabolism of ingested nutrients. It is
able to break down complex substances like carbohydrates, lipids, and proteins into
biologically useful molecules like glucose, cholesterol, phospholipids, and lipoproteins.3
The liver also regulates and stores glycogenour primary source of available biological
energy.
Protein Metabolism and Synthesis
The liver is one of the primary places in the body where proteins are metabolized,
synthesized, and later degraded. Most of our bodily tissues are made up of proteins, but
they are particularly essential for nourishing the muscle tissue. In fact, Ayurveda connects
low or weak liver energy to physical weakness in the muscle tissues.4
Other Important Liver Functions
The liver is also involved in hormone creation and metabolism, the metabolism and
storage of fat, the regulation of bodily pH levels, the generation of red blood cells, and the
regulation of blood volume and blood pressure.5
Ayurveda and the Liver
As its functions would indicate, the liver is intimately connected to a number of other organs,
tissues, and systems throughout the body. Ayurveda provides us with an ancient, yet incredibly
relevant perspective on these relationships, which can help us to better understand how to offer
meaningful support to the liver.
Ayurveda describes the liver as a fiery, hot organ. Qualitatively speaking, this fact alone signals a
close relationship between the liver, agni (the fire principle), pitta dosha, and the energy of
transformation. According to Ayurveda, the following substances, channels, and energies
converge within, or are influenced by, the liver:
Agni
Agni is the sacred metabolic fire within. It has a diverse range of functions, but everywhere in
the body, agni serves as a vehicle of transformation. Ayurveda describes at least forty specific
physiological manifestations of agni, five of themthe bhuta agnishoused exclusively in the
liver. Functionally, the bhuta agnis are responsible for transforming our food into biologically
useful substances. The digestive process breaks our food down into its most basic formthe five
elements (earth, water, fire, air, and ether), and the bhuta agnis (one for each element) convert
these elements into a form that the body can use. Only this more refined substance is actually
made available to the tissues through circulation.
Pitta Dosha and its Subtypes
Pitta is primarily composed of the fire and water elements. It is the source of all heat in the body.
Not surprisingly, the liver and the gallbladder are both considered important sites of pitta.
Furthermore, the bile ducts empty into the small intestine, which is the primary seat (home) of
pitta. Functionally, this flow from the liver and gallbladder into the small intestine expresses an
intricate relationship between several different pitta organs, and the flow of pitta itself. A brief
exploration of pittas five subtypes sheds further light on the connection between pitta, the liver,
and the gallbladder.
Pachaka Pitta
Pachaka pitta is located in the small intestine and the stomach. Its primary function is the
digestion, absorption, and assimilation of foods. Pachaka pitta works in close coordination with
is even considered part ofjathara agni (the central digestive fire), which regulates agni
throughout the body. Pachaka pitta embodies the energy of fire, heat, and transformation, and is
intricately connected to the digestive function of the liver.
Ranjaka Pitta
Ranjaka pitta is located chiefly in the liver and the spleen, but to some degree in the stomach as
well. Of all the subtypes of pitta, ranjaka pitta is most closely related to the liver. The Sanskrit
word ranjaka means, to give color. Ranjaka pitta gives color to the blood and to all tissues
throughout the body (it even influences skin, hair, and eye color). Ranjaka pitta also produces
bile and liver enzymes and governs the transformation of rasa dhatu (plasma) into rakta dhatu
(red blood cells).
Alochaka Pitta
Alochaka pitta is located in the eyes and is necessary for visual perception. It makes possible the
perception of both light and color. Alochaka pitta also oversees the luster, color, and translucence
of the eyes themselves. Interestingly, there is a very significant relationship between alochaka
pitta in the eyes and ranjaka pitta in the liver, meaning that there is a direct connection between
the eyes and the liver. Disorders in the liver may cause the sclera of the eye to turn yellow.
Similarly, toxicity in the liver can cause visual disturbances or hyper-sensitivity to light.6
Bhrajaka Pitta
Bhrajaka pitta is located in the skin. Its primary functions include the maintenance of skin color,
texture, temperature, and moisture. This means that our complexion and the luster of our skin is
primarily a function of bhrajaka pitta. This subtype also facilitates the digestion and processing
of any substances that are applied to, or absorbed through, the skin. As with the eyes, there is a
relationship between the skin and the liver, so any number of skin conditions can be traced back
to disorders in the liver.
Sadhaka Pitta
Sadhaka pitta is located in the brain and in the heart. It is responsible for conscious thinking and
emotions. Disturbances in ranjaka pitta (located in the liver) can very much affect our state of
mind. There is also a powerful connection between certain emotions and the liver (which we will
explore shortly), reflecting the link between the liver and sadhaka pitta.
Rakta Dhatu
Here in the West, we are accustomed to thinking about the blood as a single entity, but Ayurveda
separates the blood into two distinct tissues. This is not because these two tissues are physically
separate, but because they have very different functions in the body, and striking qualitative
differences as well. Rasa dhatu (the plasma) is a cooling, nourishing substance associated with
feminine and lunar energies. It delivers nutrition to cells throughout the body, and is considered
cool, slow, and soothinglike kapha. Rakta dhatu (made up of red blood cells) is the oxygencarrying portion of the blood, which is associated with masculine and solar energies, and with
pitta dosha. It is considered hot, sharp, and penetrating.
Qualitatively, rakta dhatu, pitta dosha, and the liver are quite similar, and there is a strong
functional relationship between all three. In fact, the liver is the mula (root) of rakta vaha srotas
(the channel system associated with this oxygen-carrying portion of the blood) and, in the early
stages of embryonic development, the liver is almost solely responsible for the creation of red
blood cellsuntil that role gradually shifts to the bone marrow.7 It is also significant that one of
the byproducts of rakta dhatu is bile (poshaka pitta), which is essential to the lipid metabolism
carried out by the liver.8
Emotions Seated in the Liver
Just as the liver is critical to the digestion of food and nutrition, it plays an important role in the
digestion of emotionsparticularly those that are closely aligned with the liver. The liver is
considered the seat of anger, hate, and resentment. It is also tied to feelings of envy, irritability,
frustration, impatience, and excessive ambition. Not surprisingly, all of these fiery emotions are
imbalanced expressions of pitta dosha. But the liver is associated with the healthier expressions
of pitta as well: will power, courage, confidence, contentment, satisfaction, enthusiasm,
cooperation, acceptance, and surrender. You can learn a lot about the health of your liver by the
flavor of emotions you encounter on a regular basis. It is also telling to notice how well you are
able to respond to, and move through, the more challenging range of these emotions. Do they
quickly and completely overpower you? Are you able to fully release them after some time? Or
are you someone who can harbor anger and resentment for years on end? If the liver is impaired,
it can be harder to process and release these emotions. Similarly, pent up anger and resentment
can undoubtedly damage the liver.
Like Increases Like
As we have seen, the liver has close ties to agni and to almost every aspect of pitta dosha. As a
result, the liver is very susceptible to excess heat, and aggravated pitta is quite frequently either
the causeor the resultof any given liver imbalance. This is not to say that vata and kapha are
never involved in liver imbalances. They certainly can be. But because the liver is such a hot,
fiery organ, even vata and kapha types of liver imbalances tend to aggravate pitta, causing it to
stagnate and accumulate in the abdomen. Even pitta disorders elsewhere in the digestive tract
(like peptic ulcers or hyperacidity) are typically rooted in impaired liver and gallbladder
functioning.9 Pitta imbalances are classically hot and inflammatory in nature. So keeping an eye
out for these types of imbalances, and addressing them early on, naturally helps to protect the
health of the liver and gallbladder.
Optimal Timing
While there are several appropriate times of year to cleanse and detox the liver, spring is perhaps
the most potent. This is because we often eat heavier, richer, more nourishing foods during the
fall and winter months. These foods are more taxing for the liver, whereas the lighter fare we
tend to crave come spring is naturally cooling and cleansing for the liver. Spring is also a perfect
season to clear any accumulating heat prior to the onset of the summer season. Then, throughout
the summerbecause the summer heat can be particularly hard on the liverit is important to
watch for increased heat in the system, and to clear it whenever necessary.
General Support for the Liver
Even though the liver serves as our primary organ of detoxification, and would seem to be
susceptible to accumulating toxicity over time, it has a remarkable built-in capacity for
rejuvenation. In fact, the liver is the only human organ that can naturally regenerate lost tissue.
As little as twenty-five percent of a liver (e.g., in a liver transplant) can regrow into a full-sized,
healthy, functioning liver.10 Promoting liver health is largely about giving the organ a periodic
breakslowing the barrage of taxing inputs and allowing the liver to rest and reset. This
approach is very similar to the philosophy behind a more general cleanse, which can be a terrific
means of supporting liver health. We will also explore more general pitta-pacifying and bloodcleansing therapies that can help to support the liver.
The good news is that the liver knows how to heal itself; we just have to offer it the proper
support. So whether you are operating proactively, working to balance existing symptoms of
liver imbalance, or wanting to rectify choices that may have over-taxed your liver in the past, the
following strategies are intended to bolster the natural functioning of the liver.
Cleansing
Done correctly, a cleanse strengthens agni throughout the system and helps to eliminate the very
toxicity that might otherwise inhibit our overall health. Cleansing initiates a powerful process of
renewal and healing at many levels. It is an especially potent therapy for the liver because it
affords the entire body a period of profound rest and detoxification. An Ayurvedic cleanse
employs diet and lifestyle therapies to draw toxins (and excess vata, pitta, and kapha) out of the
tissues and into the digestive tract so that they can be eliminated. While this is sometimes an
uncomfortable process, the end result of a cleanse should be a renewed level of vitality and an
improved sense of balance.
Even within the Ayurvedic tradition, there are many different ways to go about cleansing. The
overall structure, length, intensity, and depth can and should be adapted according to each
individuals constitution, current state of balance, level of strength, and ageand should also
take into consideration various environmental and seasonal influences.
Our Cleansing Department offers a smorgasbord of cleansing options so that you can choose the
approach that best aligns with your personal needs, lifestyle, and available time. The following
cleanses are among the options you will find discussed there:
Simplified Three-Day Cleanse
Traditional Ayurvedic Cleanse (Flexible Timeframe: 3-21 days)
Pancha Karma (Ayurvedas Signature Cleanse)
Whatever cleanse is right for you, working with an Ayurvedic practitioner during a cleanse can
provide an invaluable level of personalized support, amplifying the benefits of the process.
A Note on Liver Flushes
Liver flushes have become quite popular in recent years. These practices generally rely on
malic acid from apple juice or apple cider vinegar to soften liver stones and gallstones so that
they can be eliminated when the liver and gallbladder are forcibly purged. This practice is not
Ayurvedic, per se, and is certainly beyond the scope of this article. In general, Ayurveda favors
gentle cleansing techniques, and its more aggressive cleansing therapies are performed only after
taking great care to properly prepare the body. Therefore, Ayurveda would typically employ
purgative herbs to accomplish a similar outcome over a longer stretch of time.
Supportive Fluids
Overly viscous blood is harder to filter and detoxify, so staying hydrated is critical to liver health.
Some fluids are particularly supportive of the liver.
Lemon Water
Drinking warm lemon water first thing in the morning kindles and protects agni and helps to
clear the digestive tract of ama (toxins) that may have accumulated overnight. Despite its citric
and ascorbic acid content, once metabolized, lemon water is also very alkalizing, and can
therefore serve to pacify accumulated pitta and to purify and cleanse the blood. Further, lemon
water is a robust source of anti-oxidants, is considered a liver stimulant, and helps to encourage
liver detox while supporting bile output.
Morning Lemon Water
fresh lemon (including the peel)
2 cups filtered cold water
2 cups hot water (recently boiled, or similar temperature)
Upon waking, combine the two cups of water, squeeze the fresh juice into the
water and drop in the rind. Let sit for a few minutes and drink 2 to 4 cups on an
empty stomach (you can continue to sip on whats leftover throughout the day).
Allow about 20 minutes before eating. Note: this ratio of hot to cold water is a
good guideline for the temperature, but it can be adjusted to meet your
individual temperature preference.
Blue Water
Certain wavelengths of light, and therefore specific colors, can have a profoundly soothing effect
on our systems. One way to settle pitta systemically, and particularly in the liver is to ingest
water that has been infused with cooling blue light. Begin by filling a clear glass jar or bottle
with purified water. Cover the jar with some blue cellophane (usually available at art supply
stores). Place the container in the sun for a couple of hours so that the water receives an infusion
of blue light. Drink 1 to 3 cups of this water per day.11 This practice can have a remarkably
cooling effect on both the blood and the liver.
Supportive Diet
Because the liver is so directly involved in the digestive process and because one of its primary
jobs is to filter and eliminate any toxins that we ingest, our diets inevitably have a profound
effect on the health of the liver. The following practices will help to protect and rejuvenate the
liver.
Pitta-Pacifying Diet for the Liver
Because pitta is so closely tied to the liver, a pitta-pacifying diet is generally going to support
liver health and cleansingparticularly during the hotter months of the year. In general, pitta
thrives on a diet that is mild, even cooling (as opposed to spicy), nourishing, and somewhat dry.
Emphasize the sweet, bitter, and astringent tastes, while minimizing the salty, sour, and pungent
(spicy) tastes. The bitter taste is especially supportive of the liver because it is cooling and
cleansing in nature. If your digestive patterns tend toward excess pitta, you will likely also find
raw vegetables and green vegetable juices particularly strengthening for the liver.12 Avoiding any
additional toxicity from recreational or prescription drugs, alcohol, or tobacco will also be
supportive.
In order to truly rest the liver, it is best to minimize your intake of refined sugars, oils, and fats
which are the primary foods that the liver is directly responsible for metabolizing. Ghee is the
easiest fat for the liver to digest and it also helps to restore enzymatic function.13 During a liver
detox, favor ghee over other oils and fats, but still use it sparingly. In addition, favor cooling,
pitta-pacifying spices and garnishes such as ground coriander, fresh cilantro, fennel, cumin,
turmeric, mint, and lemon or lime juice in your meals. For more information, please see our
resource on a pitta-pacifying diet and on pitta-pacifying foods.
Foods that Strengthen the Liver
If you want to take your efforts one step further, there are a number of foods that more
specifically strengthen and support the liver. These include bitter greens like kale, beet greens,
collard greens, dandelion greens, nettles, and comfrey leaf. Green vegetables that have a lot of
chlorophyll in them are also generally helpful, as are beets, carrots, and apples. Organic sesame
oil, olive oil, and avocado oil can help to rejuvenate the liver, but are most effective when
introduced after liver function has been restored and oils and fats are being digested well.14
Lifestyle for the Liver
Because of the close relationship between pitta and the liver, general pitta-pacifying measures
that help to clear the accumulation of heat from the physical and emotional fields can provide
fairly meaningful support for the liver. This is particularly true during pitta season, which
includes the late spring and summer months. Keep in mind that those with pitta constitutions and
imbalances often tend to exhibit a striking disregard for the needs of their bodiesin favor of
accomplishing their goals. If you recognize this pattern as one of your own, the antidote to this
type of behavior is to listen to, and deeply honor, your bodys needs on a day-to-day basis. The
following lifestyle strategies will help to keep pitta cool and calm throughout the system, thereby
supporting the liver. Youll find more ideas in our resource on Balancing Pitta and in our
Summer Season Guide.
A Sense of Routine
Pitta thrives with a sense of routine, so sticking to a more predictable schedule can help to keep
your mind and body both cool and grounded. In particular, try sticking to consistent meal times,
rising withor even beforethe sun, and retiring relatively early (ideally by 10 p.m.). If youre
entirely new to creating an Ayurvedic routine, youll find more extensive guidance in our Daily
Routine Department.
Staying Cool
Pitta is generally fairly intolerant of prolonged sun exposure, so it is best to avoid being in the
sun during the heat of the day and to favor being outdoors in the morning and evening rather than
mid-day. When you are outdoors, shield your body from undue sun exposure by wearing
lightweight, loose fitting clothes that cover as much skin as possible. The head and the eyes are
particularly sensitive to light and heat, so be sure to wear a sun hat and sunglasses. During the
hottest months, you can also reduce the water temperature in your shower or bath and cool the
energetic body by applying some cooling essential oils (like khus or jasmine) to the crown of the
head, and to the six other chakra points.15 Dressing in, and exposing yourself to, an abundance of
cooling colors (greens, blues, purples and whites) will also help to pacify pitta systemically.
Pitta-Pacifying Exercise
Exercise increases heat and, done incorrectly, can easily provoke both pitta and the liver. Pitta is
very active in the atmosphere at mid-day, from about 10 a.m. to 2 p.m., which also tends to be
the hottest time of day. Mid-day is therefore not an optimal time of day to exercise. Exercise in
the early morning or evening, from about 610 a.m. or p.m. is far more supportive. To guard
against accumulating heat, it is also important to engage in a pitta-pacifying exercise regimen
that is moderate rather than overly vigorous. Activities such as walking, hiking, swimming,
cycling, and yogaall done with relaxed effortare best for keeping pitta balanced.
Tending to the Mind-Body Connection
Ayurveda views the mind, body, and spirit as integrated parts of an inseparable whole. Therefore,
physical support for the liver is far more meaningful when we are simultaneously tending to the
full spectrum of influences that can affect liver healthincluding our emotions and our overall
state of mind. Below are some specific strategies that offer a more subtle level of support to the
liver.
Emotional Hygiene
A candid look at the full range of emotional influences in your mind-body ecology can be hugely
supportive of liver health. As we have seen, the liver is a hot, fiery organ that shares an affinity
with a number of volatile emotions (e.g., anger, envy, irritability)which our culture tends to
judge rather harshly. As a result, many of us have been conditioned to think that these emotions
are somehow unacceptable, and have become quite skillful at suppressing them. This can lead to
emotional stagnation and the accumulation of emotional ama (toxicity), which is never healthy.
The toxic residues of unresolved anger, resentment, and frustration can harm any number of
tissues, but are particularly likely to impact the liver. Overactive or underdeveloped capacities
for will power, courage, confidence, enthusiasm, contentment, and surrender can also affect the
liver. Finding ways to keep all of these emotional energies in balance and flowing is critical to
liver health.
It is important to feel and acknowledge all of your emotions in order to ensure their complete
release. One of the best ways to do this is to become a passive observer and to allow yourself to
witness whatever emotions are arising in each moment. You may also want to consider
addressing any stagnant energies from your past that might need attention and resolution. In
particular, the practice of actively surrendering the personal will (located in the solar plexus) to
the higher, creative or spiritual will (located in the heart center) can help to keep the solar plexus
energetically clear.16 A sacred fire ceremony with a ghee lamp or an agni hotra kit can also be
quite powerful; simply offer your unresolved emotions to the fire and ask that they be transmuted
and placed in service of the highest good.
Meditation, Pranayama, and Yoga
A regular practice to cool and quiet the mind can be instrumental in promoting health throughout
the mind body organism, and can be especially supportive of an emotional hot-seat like the liver.
Even a ten to fifteen minute daily practice can be transformative. Empty Bowl Meditation is a
simple, and beautiful practice suitable to most anyone. Nadi Shodhana pranayama is incredibly
calming, grounding, soothing to the mind, the nervous system, and effectively balances vata,
pitta, and kapha. If lingering heat is at the root of your particular imbalances, Sheetali pranayama
is extremely cooling and is wonderfully supportive of the liver. If movement is more appealing
for you, pitta-pacifying yoga focuses on a moderate pace, an attitude of surrender, and
emphasizes grounding, twisting, forward folds, and freedom of movement in the postures. Moon
Salutations offer a simple, introductory pitta-pacifying flow.
The practice of abhyanga (self-massage with oil) is deeply detoxifying to both superficial and
deep tissues. It settles the nervous system, calms and nourishes the skin, promotes healthy
circulation, helps to lubricate and rejuvenate all of the tissue, and supports cleansing and
detoxification throughout the system, thereby supporting the liver. On a more subtle level, this
practice strengthens the emotional, energetic, and spiritual aspects of our consciousness; it
creates an insulating and protective barrier around the body, helping to shield us from any
disruptive energies that we may encounter throughout the day. Abhyanga also supports the liver
by very effectively reducing stress and helping to clear emotional disturbances.
Moon Bathing
Whenever there is overactive heat or excess pitta in the body, moon bathing is extremely cooling
and soothing. Simply make a point of being outdoors and exposed to moonlight after the sun has
set. This practice is particularly powerful on a full moon, when the sunset and moonrise are the
most closely aligned.
Herbal Support
Many herbs in the Ayurvedic pharmacopeia are very effective at pacifying pitta, clearing
accumulated heat, cleansing the blood, encouraging the flow of bile, and detoxifying the liver.
Not surprisingly, most of these herbs are primarily bitter in taste. Ghee and aloe vera gel are
often used as anupans (carriers) to deliver liver-cleansing herbs.17 The following herbs and
formulas are worth considering for liver support:
Liver Formula
Liver Formula tablets help to detoxify and rejuvenate the liver by delivering a powerful
combination of cleansing, bitter, pitta-pacifying herbs. This formula is very supportive of
overall liver health, and can also be helpful if your lifestyle habits may have taxed your
liver over the years.
Blood Cleanse
For a reset in the bloodstream itself, try Blood Cleanse tabletsa formula combining
several potent Ayurvedic blood-purifying herbs. This formula has a natural inclination
toward the lymph, the blood, and the liver, and can help to eliminate excess heat and
natural toxins from these organs and tissues.
Bhumyamalaki
Bhumyamalaki is the classic Ayurvedic herb for liver support. Not only does it have a
particular affinity for the liver, but it is very dry, light, bitter, cooling, soothing, and
cleansingmaking it deeply pacifying to both pitta and kapha, and supportive when there
is excess heat in the digestive tract in general. Its action helps to cleanse, detoxify, and
strengthen both the liver and the gallbladder.
Kutki
Kutki has a deeply cleansing action on both the liver and the gallbladder, supporting
healthy liver function and the proper flow of bile. Kutki is also very supportive of the
spleen. This herb balances both pitta and kapha, and supports proper immune function
systemically. Because it has been severely over-harvested, Banyan sources only
sustainably cultivated kutki.
Turmeric
Turmeric has a strong affinity for the blood, the skin, the digestive system, and the liver. It
has a deeply clarifying and detoxifying effect on the entire system, but offers particular
support to these organs and tissues. Turmeric powder can be cooked into food, taken alone,
or if you prefer, Turmeric tablets and Turmeric liquid extract are also available.
Guduchi
Guduchi is renowned for boosting the immune system while purifying the blood, kidneys,
and liver. It is also highly effective at cooling, calming, and soothing overactive pitta.
Triphala or Amalaki
Triphala is revered for its unique ability to gently cleanse, detoxify, and tone the digestive
tract, while replenishing, nourishing, and rejuvenating the tissues. It encourages balanced
agni throughout the system, helps to eliminate ama, supports ojas, and therefore lends
strength to the entire system. However, during the summer season, especially in cases of
high pitta or excess heat, it often makes sense to switch to Amalakione of the three
ingredients in triphalabecause it is particularly pitta-pacifying and helps to eliminate
excess heat from the digestive tract. To cleanse the digestive tract, these herbs are typically
taken about half an hour before bed. Take one to two Triphala tablets or Amalaki tablets
with warm water. Or if you prefer, either powdered herb can be prepared as a tea. Simply
add teaspoon Triphala powder or Amalaki powder to a cup of freshly boiled water, steep
for about 10 minutes, cool, and drink. Triphala liquid extract and Amalaki liquid extract
are also available.
Chyavanprash
balancing formula kindles agni, helps to buffer the body against stress, bolsters the
immune system, and is extremely pitta-pacifying. It can help to foster clarity and health in
the blood, the liver, and the digestive tract. Take 1-2 teaspoons daily, or use as directed by
Aloe Vera Gel
Aloe vera gel is profoundly cooling, and has a particular affinity for balancing excess pitta
both internally and externally. Aloe vera gel has long been revered for its capacity to
rejuvenate and support natural healing in the digestive tract, particularly when there is
excess heat or pitta provocation. For the liver, take about 2 tablespoons of gel before meals
two or three times per day, or as directed by your healthcare practitioner. Aloe vera gel is
also a good carrier for herbs aimed at supporting the liver and the digestive tract.
Herbs for the Mind
The following herbs are particularly supportive of the mind and emotional spheres, so if calming
the mind and the emotional field is a primary focus for you in promoting liver health, these herbs
are worth considering.
Brahmi / Gotu Kola
Brahmi (Gotu Kola) is tridoshic, incredibly sattvic in nature, and is renowned for its ability
to support both the nervous system and the mind. This herb very effectively cools pitta
throughout the system. It also has a strong affinity for the skin and the digestive tract,
which are both closely tied to liver health. Brahmi (Gotu Kola) is also available as a liquid
extract.
Bhringaraj
Bhringaraj is one of the best herbs for the head and is particularly adept at balancing and
rejuvenating pitta dosha. It very effectively calms the mind, bolsters memory, benefits the
lungs, and supports healthy eyes and ears. It is also an excellent liver cleanser.
Keep in mind that liver imbalances do not develop in a vacuum. They occur only within the
larger context of who we arebody, mind, and spirit. If you feel inspired to study the bigger
picture, we have a number of other resources and articles that may further inform your journey
towards optimal health. The following resources are particularly relevant to the topic of liver
health:
The Importance of Healthy Digestion introduces the concept of agni and offers an in-depth
exploration of the importance of tending to yours.
Our Guide to Healthy Elimination is relevant due to the natural connection between the liver and
overall digestive health, which of course, is reflected in the quality of our elimination.
Building a Healthy Immune System can inform a natural approach to bolstering overall immune
health.
An Ayurvedic Guide to Stress Management explores fantastic tools for reducing stress and for
changing our relationship with stressful situations. If stress is a predominant force in your life,
this resource might very well support your healing process.
Our Cleansing Department offers a diverse array of cleansing techniques and detailed
instructions on how to do a home cleanse at a time that is right for you.
Our Summer Season Guide suggests a number of strategies for staying coolboth mind and
bodyand pacifying pitta during the hotter months.
Your Unique Flavor of Liver Support
Remember, one of the primary tenants of Ayurveda is that we should treat individualsnot their
symptoms. Promoting liver health is no different. While the above suggestions are aimed at
supporting the overall health and functioning of the liver, each of us has a different constellation
of factors to considerour constitution, our current state of balance, our age, our environment,
our khavaigunyas (personal weaknesses), and the season, to mention a few. This is where
working with a qualified Ayurvedic practitioner can be invaluable. Rather than sifting through a
long list of possible remedies, you can focus on those that would most deeply serve your system
in particular. Even if you are navigating an Ayurvedic lifestyle on your own, it is critical to
understand that who you are is a far more important consideration than the particular ailments
you may be trying to correct. This is your adventure. Chances are that the therapeutic strategies
that most resonate with you will have a particularly potent impact on your state of balance. So
listen to your body, your heart, and your intuition. Trust your gut. Follow your inspiration. Keep
it simple. Go slow. And most importantly, enjoy the process. We sincerely hope that we can
continue to support you on your path to vibrant health.
Vata Pacifying Yoga
Vata dosha is characterized by the qualities cold, mobility, lightness, and expansiveness. If you
have a vata constitution, or imbalance, this video demonstrates how you can customize your
yoga practice to encourage the opposite qualities that naturally bring vata back into balance. By
adding the qualities of warmth, stability, grounding and focus to your practice, you can
reestablish your natural state of health and well-being.
A yoga practice for a vata individual should be one creating warmth, serenity and nourishment.
Vatas can cultivate this by following some basic guidelines:
Practice at a slow, smooth and steady pace.
Explore fluidity in your poses. Use gentle movements such as spinal and pelvic
undulation, rotation in the joints, counter-poses, and flexion and extension.
Hold each posture for a short amount of time, but do multiple repetitions.
Draw into and move from your power center or hara. The hara is the area below the navel
and above the pubic bone.
Focus on the foundation of the pose to create stability.
Internally rotate the femurs and press into the outer edges of your legs.
As you move, imagine you are moving through a substance like warm water or warm
mud.
Focus on lengthening your inhalation.
Stay connected to the earth. Ground down through your big toes.
Fix your gaze below or at the horizon.
Engage your entire body by hugging your muscles to the bones.
Do not over extend or deplete yourself. Your practice should be strengthening, not
draining. Vatas easily exhaust themselves and when the vata imbalance becomes severe, a
restorative practice is best.
Be present in your practice.
Stay warm.
Conclude your practice with a long relaxation.
Pitta Pacifying Yoga

As a sister science of Ayurveda, Yoga is an excellent exercise and spiritual practice to incorporate
in your daily routine for balancing your individual constitution. Although many yoga poses or
asanas are beneficial to each of the doshas, the greatest benefit for balancing your dosha comes
from your approach and the way you practice the pose. A yoga practice for a pitta individual
should encourage compassion, acceptance, relaxed effort, and be cooling in nature. Pittas can
cultivate this 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, at 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 extremely heated spaces.
Focus on the yoga experience in your body, not your brain.
Work at 80% 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 your back 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!
Kapha Pacifying Yoga

As a sister science of Ayurveda, Yoga is an excellent exercise and spiritual practice to incorporate
in your daily routine for balancing your individual constitution. Although many yoga poses or
asanas are beneficial to each of the doshas, the greatest benefit for balancing your dosha comes
from your approach and the way you practice the pose. A yoga practice for a kapha individual
should be one creating space, stimulation, warmth, and buoyancy. Kaphas can cultivate this by
following some basic guidelines:
Practice at a vigorous pace and intensity.
Focus on the subtlety of the pose and how it creates an expansive presence in the body
and energy field.
Practice in a warm space.
Use a strong forceful breath 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.
Have 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. Have short resting periods between poses.
Enjoy a restorative pose for final relaxation.
Be precise in your poses.
Pay close attention to your alignment.
Dont give up!
Yoga and Ayurveda: A Complete System of

Well-Being
Yoga and Ayurveda are two interrelated branches of the same great tree of Vedic knowledge that
encompasses all of human life and the entire universe. In this regard, it is important to
understand the respective roles of Ayurveda and Yoga in the Vedic system. Yoga and Ayurveda
are not merely two separate but related healing disciplines of India. Each has its unique place and
function, but each overlaps into the other on various levels.
Vedic knowledge is the ancient mantric science of the seers and yogis of India designed to show
us the inner workings of the universe and of our own consciousness, leading us ultimately to the
state of Self-realization and liberation from the cycle of birth and death. To this end, it has given
us not only spiritual disciplines but has touched all aspects of healing, science, art and culture.
Ayurveda is one of the four Upavedas or secondary Vedic teachings, along with Gandharva
Veda (music), Sthapatya Veda (directional science), andDhanur Veda (martial arts). These
Upavedas apply Vedic knowledge along specific lines to supplement the Vedic quest for
wholeness and liberation.Ayurveda is probably the most important of these because it addresses
all aspects of healing and well-being for body and mind.
Yoga particularly in its formation through the Yoga Sutras of Patanjali is one of the six
systems of Vedic philosophy (shad darshanas). These are the systems of Indian philosophy that
accept the authority of the Vedas and try to systematize the meaning of the Vedic teachings. The
other Vedic systems
include Nyaya (Logic), Vaisheshika (Categorization), Samkhya (Enumeration of Cosmic
Principles), Purva Mimamsa (Ritual) and Uttara Mimamsa (Vedanta or Metaphysics). Yoga to
some extent pervades all the six systems and represents their practical side, outlining the prime
principles and methods for developing the meditative mind that is the basis of all Vedic
knowledge.
In this classical Vedic scheme, Ayurveda is the Vedic system developed specifically for healing
purposes. There is no other Vedic system of healing apart from Ayurveda. Yoga is the Vedic
system of spiritual practice or sadhana. All Vedic sadhana or spiritual practice involves some
form of Yoga practice.
This means that Yoga is not originally or inherently a medical system. It does not address either
physical or psychological disease or their treatment in a primary manner. Yoga aims at relieving
spiritual suffering, which it defines according to the kleshas or spiritual afflictions starting with
ignorance (avidy) of our true nature as pure consciousness, which leads us to a false
identification of ourselves with our transient bodies and minds.
Yoga is an inner spiritual practice, what is called Sadhana in Sanskrit. This does not mean that
we cannot use aspects of Yoga medically, but that this is not its primary intent or orientation. To
do so would require applying Yoga in a different manner than what it was originally meant to be.
If our aim is to turn Yoga into a medical system, in the Vedic scheme this requires turning Yoga
in the direction of Ayurveda. Yoga for healing should be applied according to Ayurvedic
guidelines of diagnosis, treatment and health maintenance if we want to keep yogic healing
within the scope of Vedic knowledge. In fact, there was never any yogic system of medicine in
India apart from Ayurveda historically, not only among the followers of the Vedic tradition but
also among the followers of non-Vedic traditions. Even Buddhist medicine in India and Tibet has
been primarily Ayurveda.
Vedic Chikitsa or Therapy

The term for therapy in Sanskrit is Chikitsa. Ayurvedic textbooks like Charak, Sushruta and
Vagbhatta all contain sections called Chikitsa Sthana, or section relating to chikitsa or
treatment. They have complementary sections like Nidana Sthana, section relating to
diagnosis, and Sharira Sthana, section relating to the embodied soul, which includes the
anatomy and physiology of the physical body. The Ayurvedic view of our embodied nature
(body, mind and soul) and how it works, the causes of disease and the treatment of disease are all
connected together in a beautiful, clear and wonderful system of optimal health and total wellbeing.
Ayurveda addresses all aspects of medicine including diet, herbs, drugs, surgery, bodywork and
its own special clinical procedures like Pancha karma. It brings in ritual, mantra and meditation
for healing the mind. In addition, it provides life-style recommendations for health, longevity and
disease prevention as well as special methods for rejuvenation of body and mind. It includes the
practices of Yoga from asana and pranayama to mantra and meditation as part of its healing tools.
Yoga texts like the Yoga Sutras have sections like Samadhi Pada, section relating to Samadhi or
deep meditation, Sadhana Pada, section relating to spiritual practice, Vibhuti Pada, section
relating to yogic powers, andKaivalya Pada, section relating to liberation. The yogic
exploration of consciousness, the subtle energies of prana and mind, and various types of
spiritual practices are all inter-connected. Yogic texts contain discussions of meditation,
concentration, mantra, ritual, pranayama, asana and related factors but as part of spiritual
practice, not as a therapy.
We do not find any Chikitsa Padas or therapy sections in the usual Yoga texts. The term Chikitsa
does not occur in the Yoga Sutras of Patanjali and is not a major topic of concern in Yoga
philosophy. This is because the concern of classical Yoga is Sadhana, not Chikitsa, which was
regarded as the field of Ayurveda. Most importantly, we do not find in Yoga texts a discussion of
disease, pathology, diagnosis or treatment strategies apart from the approach of Ayurveda. There
is no Yoga system of medicine in terms of diagnosis, pathology and treatment, apart from
Ayurveda.
What we do find commonly in Yoga texts are discussions of the pranas, senses, mind, nadis and
chakras, worship of deities, discussion of the inner Self and nature of consciousness, as well as
the types of samadhi or inner absorption. Disease is addressed briefly in some Yoga texts as it is
regarded as one of the main obstacles to Yoga practice. But when this does occur, the language of
Ayurveda is usually employed.
Yoga Therapy Today

Modern Yoga has defined itself primarily in terms of asanas or physical postures. These are
usually taught en masse in exercise classes for people primarily seeking physical well-being. We
commonly identify Yoga teachers as those who conduct asana classes. Some of these Yoga
teachers may have some knowledge of the greater system of classical Yoga. This situation
impacts what is popularly regarded as Yoga therapy, which is colored by the Yoga as asana
emphasis.
Yoga therapy or Yoga Chikitsa is a new, popular and powerful movement in Yoga today that is
still trying to define itself and its scope of application. However, for the most part, modern Yoga
therapy, following the asana as Yoga model, consists primarily of an adaptation of asanas or
asana styles to treat disease and improve health. This view of Yoga is different from and a
reduced version of classical Yoga that is defined primarily in terms of spiritual practice and deep
meditation (Sadhana and Samadhi).
Any therapy must rest upon a system of medicine for diagnosis and overall treatment strategies.
A therapeutic method whether herbs, drugs, asana or pranayama cannot be applied
independently of a medical orientation and an examination of the patient as a whole.
So if one is practicing Yoga therapy, the question arises as to according to what system of
medicine that therapy is being applied?
Modern Yoga therapy largely consists of the application of Yoga asanas as an adjunct physical
therapy for the treatment of diseases as primarily diagnosed and treated by modern medicine.
Modern Yoga therapists aim at working with doctors, nurses and other biomedically trained
professionals in hospitals, and rehabilitation settings. Such a Yoga therapist, we should note, is
not himself or herself necessarily a doctor or primary health care provider but functions more
like a technician, applying the techniques of asanas as guided by a doctor or nurse. While there is
nothing wrong with this approach and much benefit can be derived from it, Yoga therapy as
asana therapy does not unfold the full healing potential of classical Yoga and its many
methods. It keeps Yoga subordinate in a secondary role, reduced primarily to a physical
application.
A Yogic System of Medicine is Required

For a full application of the methods of Yoga for healing purposes, we need a complete medical
system that follows the philosophy, principles and practices of Yoga, and that can employ not
only asana as a therapy but also pranayama, pratyahara, dharana, dhyana and samadhi, and which
follows a yogic life style (yamas and niyama). While modern medicine can be helpful as a
background for applying the physical aspects of Yoga, it lacks the yogic understanding of life
and the human being for a full application of all the branches of Yoga for body, mind and spirit.
We need a yogic system of medicine not simply in terms of asana or physical therapy, but also in
regards to internal medicine or diet, herbs and drugs. We need a yogic system of medicine not
simply for treating the physical body but also for treating the mind, emotions and psychological
disorders.
Such a greater yogic system of medicine need not be invented. It already exists in the form of
Ayurveda. Ayurveda develops its view of the body and mind, nature and healing from the
background of Yoga philosophy as outlined through the twenty-five tattvas of the Samkhya
system. Ayurveda provides us a complete mind-body system of medicine in terms of all aspects
of diagnosis and treatment that reflects a Vedic and Yogic approach, values and wisdom.
What we need are Yoga doctors, primary health care providers following a Yogic system of
medicine that covers all aspects of internal and external medicine, physical and psychological
well-being. This can be accomplished by bringing Ayurveda back into Yoga. Those trained in
Ayurveda are in a better position to interact with modern medical doctors and show how yogic,
holistic and naturalistic healing approaches can be useful for their practice and for the health and
well-being of everyone.
Integral Yoga and Integral Ayurveda

The term Yoga itself means to unite, combine, harmonize or integrate. A truly yogic approach is
inherently an integrative approach, harmonizing body, prana, senses, mind and consciousness. It
cannot be reduced to the body alone. A yogic approach to healing is not a specialization or a
side-line technique but requires a synthesis of all levels and aspects of healing. That is why
classical Yoga has an eightfold approach from life-style practices and values through asana,
pranayama to samadhi. If we reduce Yoga to asana, we are not practicing Yoga or an integrative
approach but falling into the same trap of mainly focusing on the outer material reality and losing
track of the inner reality of prana, mind and consciousness.
A real Yoga therapy must consider all eight limbs of Yoga. It cannot just isolate the physical
aspects of Yoga like asana. Otherwise it is caught in the same type of physical reductionism that
too often occurs in modern medicine. In this regard, not only asana has important therapeutic
application, but all the limbs of Yoga.
The first two of the eight limbs of Yoga, the yamas and niyamas, the yogic principles and
practices of right living, provide the foundation necessary to sustain any spiritual or healing
practice. They also provide an ideal code of conduct for doctors, therapists and Yoga teachers.
We can call asana the external medicine of Yoga. It primarily treats musculo-skeletal disorders,
but indirectly can benefit many other conditions and can provide an ideal form of exercise for
everyone. Yet without the proper diet, its healing potentials are limited, as bodily activity is
going to reflect the nutrition the body receives. Asana works best in the context of Ayurvedic
dietary and life-style recommendations.
Pranayama can be called the internal medicine of Yoga. It brings Prana or vital energy directly
into the body and can be used to direct prana in various ways as needed. Pranayama directly
impacts the doshas or biological humors of Ayurveda (Vata, Pitta and Kapha), which are
modifications of Prana. Pranayama primarily treats conditions of the respiratory, circulatory and
nervous systems but through these has a powerful impact on all physical and psychological
conditions. Pranayama is a great aid for the use of herbs and functions much like them to correct
the movements of energy within our physiological and psychological systems.
As all forms of healing involve altering the movement of Prana and increasing the healing power
of Prana, pranayama is a primary and direct form of healing for body and mind, whereas asana is
secondary and indirect. This means that a real Yoga therapy even for the physical body must
emphasize pranayama over asana and employ asana in the context of pranayama.
Pratyahara is the internalization of energy necessary for deep healing or for true meditation to
occur. If we have not reached the stage of pratyahara, we are still not really practicing Yoga as a
sadhana or spiritual practice. In pratyahara, one withdraws the Prana and mind within. For real
healing, the body and mind must be put in a relaxed state and the energy directed within. Many
forms of treatment like massage or Pancha Karma are largely simulated forms of pratyahara,
putting the patient into a condition of deep rest in which all toxins can be removed from the
body.
Yoga as a Psychology
Dharana is the necessary concentration of mind and the development of the power of attention
required to sustain any healing practice. Dhyana is reflective meditation, the inner balance of
awareness, which allows the mind to heal itself. Samadhi is the unitary state of mind, prana and
awareness that develops the full healing power of body and mind and releases us from physical,
emotional and spiritual suffering. These higher aspects of Yoga, aid in providing the right attitude
and state of mind for healing to take place on any level.
The internal practices of Yoga (dharana, dhyana and samadhi) or the inner aspect of Yoga are
primarily for treating the mind and used in Ayurveda mainly for dealing with psychological
disorders. This means that classical Yoga therapy is primarily a psychology employing mantra
and meditation.Yoga as applied according to Ayurveda is one of the most powerful approaches
for healing the mind and emotions that is available in the world today.
Conclusion and Summary

It is important to reintegrate Yoga and Ayurveda in order to bring out the full healing and
spiritual potential of each. Bringing Ayurveda into Yoga provides a yogic and Vedic system of
medicine to allow for the full healing application of all aspects of Yoga. It provides a diagnosis
and treatment in harmony with Yoga philosophy, as well as a diet and herbal treatment that
follows the spiritual approach of Yoga. Bringing Yoga into Ayurveda adds a spiritual and
psychological dimension to Ayurvedic treatment,
without which Ayurveda tends to get reduced to a physical model in which its full Vedic healing
powers cannot be easily realized.
Ayurveda provides the appropriate life-style recommendations for Yoga practice, as well as the
background to unfold the full healing potential of all aspects of Yoga. Yoga provides the spiritual
and psychological basis for Ayurveda and its higher applications.
For a truly holistic and spiritual approach to medicine and healing, we need both Yoga and
Ayurveda, but with Ayurveda providing the medical foundation and Yoga the spiritual goal and
practices. This is the original Vedic scheme. The key to a comprehensive Yoga therapy and Yoga
system of medicine lies in restoring Yogas connection with Ayurveda. This reconnection of Yoga
and Ayurveda will also provide the basis for a real dialogue with modern medicine addressing
not only specific therapies but also the real causes of disease and how to maintain health and
well-being in society.
This means that we need to do some fundamental rethinking as to the nature of Ayurveda and
Yoga healing and therapy. There are tremendous resources for us to draw upon both in Ayurveda
and in Yoga for this purpose, particularly in the classical texts. We should examine the ancient
literature of Yoga and Ayurveda for this purpose and look to those teachers who combine both
together, especially deeper applications of pranayama, pratyahara, mantra and meditation.
At the same time, we should examine Yogas connection with other Vedic sciences including not
only Ayurveda but Vedic astrology (Jyotisha), Vastu (Sthapatya Veda), and Gandharva Veda
(music). We should explore the healing potentials not only of Hatha and Raja Yoga but also of
Bhakti Yoga (devotion), Jnana Yoga (knowledge) and Karma Yoga (ritual and service).
Combining Yoga and Ayurveda in their full applications and in the greater context of Vedic
science offers a complete system of well-being for body, mind and consciousness, such as
perhaps has no parallel anywhere else in the world. It can become the prime force of planetary
healing that is so desperately needed today. It can add a spiritual and preventative dimension to
modern medicine as well as adding important new keys for the understanding of disease and for
applying natural therapies that can reduce the growing cost of high tech medicine.
. Full Yogic Breath
Full Yogic Breath is a deeply balancing pranayama (breathing exercise) that benefits vata, pitta,
and kapha. It is sometimes known as three-part breath because it works with three different
sections of the torso and naturally engages all three lobes of the lungs. Full Yogic Breath
revitalizes the entire body with prana (essential life force). In particular, it benefits the vital
organs, which can easily become stagnant, constricted, or fraught with emotional and physical
tension when we experience stress. Full Yogic Breath relieves stress, refreshes the mind, and
activates the parasympathetic nervous system, encouraging a calmer, more balanced state of
being overall. It also helps to correct unhealthy breathing patterns. This pranayama can be
engaged at any time, but it is especially beneficial when practiced intently for 5-15 minutes every
day preferably on an empty stomach. The early morning is an ideal time to practice Full Yogic
Breath.
Overview of the Practice

Full Yogic Breath begins with a deep and fluid inhalation that fills three sections of the torso
independently, but continuously. First, we breathe into the lower abdomen. Then, we breathe into
the mid-section of the torso, expanding the diaphragm and the ribs as the inhalation continues.
And finally, we draw the breath into the upper chest and shoulders as the inhalation comes to a
close. This slow and purposeful inhalation is then followed by a long, slow, gentle exhale,
expelling the breath from these same three sections of the torso in reverse order, releasing the
upper chest, then the diaphragm and ribs, and finally the lower abdomen. One round of Full
Yogic Breath includes one complete inhalation and one complete exhalation.
Both the inhalation and the exhalation should feel fluid and continuous; at no point should either
one cause any strain whatsoever. Keep in mind that it may take some time to develop a relaxed
relationship with this type of breath work, especially if it is new to you; it is no accident
that pranayama is referred to as a practice. Whats important is the intention to develop our
capacity for moving the breath intentionally, fluidly, and yet without tension or struggle.
Instructions for Practice

Choose a comfortable seated or lying position. If sitting, make sure that your pelvic bones are
rooted into the surface beneath you, and that your spine is erect. If you prefer to lie down, lie on
your back and relax your entire body, as in savasana.
Gently close your eyes and take a few moments to settle in. Close your mouth and breathe only
through your nostrils. Quiet your mind, and attune to your body. Begin by simply observing the
natural flow your breath. Let go of any thoughts and allow yourself to arrive completely in the
present moment.
When you are ready, inhale slowly and with purpose, drawing your breath deep into the lower
abdomen, starting from the pelvic floor and slowly allowing the breath to fill upward (toward the
navel) and outward (away from the spine). Initially, focus only on filling the lower abdomen.
As the breath fills this area, allow it to expand outward in all directions to the front (expanding
the lower belly), to the sides (expanding the hips), and to the back (expanding the lumbar spine
and the sacrum) as it moves upward toward the navel.
Once the lower abdomen has filled completely, continue the inhalation by filling the mid-torso in
a similar manner. Continue to draw the breath upwards, from the navel to the ribs, allowing the
breath to gently expand the diaphragm, the ribs, and the mid-back as the breath continues to rise.
Once the mid-torso feels full, complete the inhalation by drawing the breath into the upper chest
allowingprana to rise up into the heart, the sternum, and finally into the shoulders and the base
of the neck. Feel the collarbones lift slightly.
This completes the inhalation. For many, there is a brief, but natural pause at the top of the
inhalation. If this occurs, just allow it to be there for a moment before surrendering to a long,
slow exhalation. First, release the breath from the upper chest as the heart, lungs, sternum and
shoulders all relax dropping down and drawing in, toward the spine. Then, expel the breath
from the mid-torso, feeling the ribs contract and the navel draw in, closer to the spine. And lastly,
release the breath form the lower abdomen, feeling the belly contract and draw inward toward
the spine.
This completes one round of Full Yogic Breath. If your exhalation is followed by a natural pause,
take a moment before beginning the next round. Then, draw a fresh inhalation into the lower
abdomen.
After several rounds of Full Yogic Breath (up to 15 minutes), allow your breathing to return to
normal for a minute or two before gently opening your eyes and bringing your practice to a
close. Then, before you move on to your next activity, pause briefly to notice how you feel. Are
you more refreshed, awake, and relaxed? How did your practice affect or benefit you today?
As you become more comfortable with the practice of Full Yogic Breath, you can integrate this
style of breathing more and more throughout your day-to-day activities.
There are many meditation techniques, but Empty Bowl meditation is one that calms
the mind, awakens kundalini shakti, and unfolds a blissful state of awareness. Sit comfortably
and quietly in a cross-legged posture facing east or north, with the palms up and placed open on
your knees, like empty bowls. Relax your fingers as if you are holding a bowl in each hand.
Open the mouth slightly and touch the tongue to the roof of the mouth, behind the front teeth.
Simply watch the movement of the breath, which is the object of awareness. Do not interfere
with your breath; just let the lungs do their work with no effort on your part. As you pay attention
to your breath, be aware of the tip of your nose and the touch of the air entering the nostrils. Sit
quietly and feel you are inside the nose, remaining aware of the movement of air touching the
nostrils. Incoming air has a cool touch, while the outgoing air is warm.
After about five minutes, follow the breath with your attention. Go with the air into your nose,
throat, lungs, diaphragm, and down behind the belly button, where you will experience a natural
stop. Stay in this stop for a fraction of a second, then follow the exhalation, as it goes upward
from the belly to the diaphragm, lungs, throat, and out through the nose to about nine inches in
front of the nostrils, which is a second stop that is outside the body.
The movement of breath is time. At these stopping points, the breath stops and time stops, and
there is only pure existence. God is present and you are surrounded by peace and love. The
moment you allow the lungs to breathe and become like an empty bowl, divine lips can touch
you and your heart will fill with divine love. God will pour His love into you. Most bowls are
full of ambition, competition, thoughts, feelings, desires, anger, frustration, or fear. Since time
immemorial, God has been seeking an empty bowl into which to pour His love.
gama means inhalation and nigama means exhalation. In these two processes, God is breathing
and whispering the love divine into the heart of every being. Hence, another name for Empty
Bowl meditation is gama Nigama Veda.
Practice this meditation for 15 minutes each morning and evening. You may also practice this
meditation in a prone position. Spontaneously stay in the stops between breathing in and out; in
whichever stop you feel more comfortable, remain there without effort. In the beginning, it will
only be for a fraction of a second, so dont worry if nothing happens. Just do this sincerely every
day for a year or so, without expecting anything. Over the days and months, you will find your
time in each stop naturally prolongs until eventually the inner and outer stops merge at the third
eye and everything happens within you. A person should think, nothing should happen, then
everything will happen on its own accord. This is the skill in action of meditation. When your
stop, naturally and without effort, increases to ninety seconds, you will be become enlightened.
Then you see the inner light behind the third eye, the blue pearl that is a beautiful dawn on the
horizon of bliss. This is a powerful technique that leads to kevala kumbhaka, the suspension of
breath and thought.
Bhastrika Pranayama
Bhastrika Pranayama, also known as Bellows Breath, is a heating breathing practice that mimics
fanning a fire with a steady flow of air. Bastrika is a Sanskrit word meaning bellows, and it
describes the active filling and emptying of the abdomen and lungs during this
practice. Bhastrika pranayama stokes the inner fire of the mind and body, supporting proper
digestion on all levels. It is generally balancing for kapha and vata, but should be practiced in
moderation (and more gently) if pitta is aggravated.
Benefits
Bhastrika Pranayama
Balances excess vata, pitta (when practiced gently), and kapha
Burns ama (toxins)
Cleanses and rejuvenates the lungs
Increases lung capacity
Tones the muscles of the heart, bronchial tree, diaphragm, and abdomen
Helps to strengthen the heart and lungs
Infuses the blood with oxygen
Facilitates the proper removal of carbon dioxide from the blood and tissues
Kindles agni (the digestive fire), and tones the digestive system as a whole
Cleanses and invigorates the liver, pancreas, and spleen
Alleviates allergies and asthma
Cleanses the nasal passages, sinuses and chest of excess mucus
Improves circulation
Supports proper elimination
Balances and strengthens the nervous system
Induces a sense of peace, tranquility, and focus
Promotes vigor and vitality in the mind and body
Before You Begin

Bhastrika is a more advanced pranayama and therefore requires some familiarity with abdominal
breathing. Before practicing bhastrika, you should be proficient with more
foundational pranayamas, such as Full Yogic Breath. These instructions are meant to provide a
safe general introduction to this practice. Of course, it is always best to learn a new technique in
person, with a qualified teacher.
Contraindications
Bhastrika should not be practiced by pregnant or menstruating women. It is also contraindicated
for individuals with high blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo,
significant nosebleeds, detached retina, glaucoma, recent abdominal surgery, and anyone at risk
for stroke. Those suffering from asthma or chronic bronchitis should practice bhastrika only
under the guidance of an experienced teacher.
How to Practice
Bhastrika (as with most pranayamas) is best practiced on an empty stomach. Choose a
comfortable sitting position. If you are able, it is best to sit cross-legged on the floor with a
cushion or blanket to comfortably elevate the hips. Alternatively, you may choose to sit toward
the front of a chair, with your feet flat on the floor. Rest the hands on the knees, consciously
opening the chest. Allow the spine to lengthen so that the back, neck, and head are erect. Gently
close the eyes and breathe through the nose (you will be breathing through the nostrils
throughout this practice).
Begin by taking a couple of Full Yogic Breaths, grounding the mind and gently awakening
the prana maya kosha (the energetic body). When you are ready to start practicing bhastrika,
inhale as in full yogic breath and then exhale forcefully, without strain or tension. As you exhale,
allow the abdomen to dynamically contract, drawing the navel toward the spine as the diaphragm
ascends toward the lungs. Follow this exhalation immediately with a forceful inhalation again,
without strain or tension. As you inhale, allow the abdomen to actively expand, moving the navel
away from the spine as the diaphragm descends toward the pelvic floor. Once again, exhale
forcefully, contracting the abdomen and emptying the entire body of breath. Focus on both the
inhale and the exhale; their length and force should remain equal as you practice. Observe the
breath, the flow of prana, and your dynamic movements as you count 10 of these dynamic
breaths. At the top of the 10th inhalation, retain the breath for a moment before gently releasing
the breath with a long, complete exhalation. Then, take one more deep inhalation and exhale
slowly. This completes one round of bhastrika pranayama.
During bhastrika, breath movements the expansion and contraction of the abdomen and chest
are slightly exaggerated. If it feels natural, you can allow the hips and spine to gently rock
forward with each inhalation, opening the front body, and then allow the hips to rock backwards
as the spine contracts slightly on each exhalation. Be careful to keep the body relaxed in the
activity through every inhale, every exhale, and through each exaggerated movement of the
abdomen, chest, and spine.
In the beginning, it is important that the breath remain relatively slow about one breath every
two seconds and that you rest between rounds of bhastrika. With practice, the abdominal
muscles will grow stronger and you can slowly build up to 5 rounds each consisting of 10
forceful breaths, a brief pause at the top of the 10th inhalation, a long, slow exhale followed by
one more deep inhalation and a slow exhalation.
When you are ready to close your practice, complete a round with a long, relaxed breath in and
out. Then allow your breath to return to normal. Take a moment to observe how you are feeling.
Notice your thoughts and your state of mind. Take note of how you feel physically. Are you
warmer than when you started? Where do you feel the effects of this practice? When you feel
ready, gently open your eyes, continuing to direct some of your awareness within as you slowly
stand and offer your full attention to the rest of your day.
There are many variations of bhastrika pranayama. Some more advanced techniques incorporate
breath retention (kumbhaka), muscular locks (bandhas), breathing through one nostril at a time,
and increasing the pace of the breath. These practices are best learned from a qualified teacher.
Bhramari Pranayama
Bhramari Pranayama, also known as Humming Bee Breath, is a calming breathing practice that
soothes the nervous system and helps to connect us with our truest inner nature. Bhramari is the
Sanskrit word for bee, and this pranayama is so named because of the humming sound
produced at the back of the throat during the practice like the gentle humming of a bee.
Benefits
Bhramari Pranayama
Calms and quiets the mind
Releases cerebral tension
Stimulates the pineal and pituitary glands, supporting their proper functioning
Soothes the nerves
Relieves stress and anxiety
Dissipates anger
Lowers blood pressure
Bolsters the health of the throat
Strengthens and improves the voice
Supports the healing of bodily tissues
Induces sound sleep
Contraindications
Bhramari should not be practiced by pregnant or menstruating women. It is also contraindicated
for individuals with extremely high blood pressure, epilepsy, chest pain, or an active ear
infection. Bhramari should not be practiced in a supine position (lying down).
When to Practice
Bhramari (as with most pranayamas) is best practiced on an empty stomach. While it can be
practiced at any time of day, bhramari is particularly potent in the early morning and late at night
when there are fewer distracting noises and our inner perception is most acute.
How to Practice
Choose a comfortable sitting position. If you are able, it is best to sit cross-legged on the floor
with a cushion or blanket to comfortably elevate the hips. Alternatively, you may choose to sit
toward the front of a chair, with your feet flat on the floor. Allow the spine to lengthen so that the
back, neck, and head are erect. Gently close the lips, keeping the teeth slightly apart, and bring
the tip of your tongue to the space behind the upper front teeth. Maintain this position of the
mouth throughout the practice, frequently checking to ensure that the jaw remains relaxed. Then,
close each ear with the thumbs, place the index fingers at the midpoint of the forehead just
above the eyebrows and reach the middle, ring, and pinky fingers across the eyes so that the
tips of these fingers press very gently against the bridge of the nose.
To begin, take a long, deep breath in through the nostrils, bringing the breath all the way into the
belly. Drop the chin to the chest and begin to exhale slowly, making a steady, low-pitched
hmmm sound at the back of the throat like the humming of a bee. Focus on making the sound
soft, smooth, and steady. The positioning of the tongue allows the vibration to better resonate
throughout the head, affecting the tissues of the brain. Keep the body completely still and bring
your awareness to the center of the head to ajna chakra letting the sound fill the head and
spread to the body. Merge with the sound and allow the vibration to permeate your entire being.
At the end of the exhalation, slowly straighten your neck as you inhale again through the nostrils
to repeat the process. Begin with 7 repetitions. You may either continue with 7 repetitions, or you
may add one repetition per week, slowly building up to a total of 17 repetitions.
After the final exhalation, allow your breath to return to normal and observe any changes that
have occurred. How do you feel physically, mentally, emotionally, and spiritually? What
energetic shifts do you notice as a result of this practice? Where do you notice sensation in your
body and how is it different from when you started? When you are ready, gently open your eyes,
continuing to direct some of your awareness within. If it is morning, slowly stand and offer your
full attention to the rest of your day; if it is evening, notice the vibrational calm that this practice
has initiated in your body and try to maintain it as you prepare to retire for the night.
The above instructions are meant to provide a safe and general introduction to the practice of
bhramari. Advanced practitioners sometimes add variations such as breath retention (khumbaka),
muscular locks (bandhas), and may also hum on the inhalation as in ujjayi pranayama. These
additional techniques are best learned in person from a qualified teacher.
Kapalabhati Pranayama
Kapalabhati Pranayama, also known as Skull Shining Breath, is an energizing breathing practice
that clears the lungs, the nasal passages, and the mind. In Sanskrit, Kapal means cranium or
forehead and bhati means light, perception, and knowledge. Kapalabhati therefore brings
lightness and clarity to the frontal region of the brain. Requiring a rapid contraction and release
of the abdomen, this is an active pranayama that focuses primarily on the exhalation; the
inhalation occurs passively and without effort. Kapalabhati is tridoshically balancing.
Benefits
Kapalabhati Pranayama
Balances excess vata, pitta, and kapha
Cleanses the lungs
Improves circulation, particularly in the head
Eliminates mental distractions and invites alertness
Removes sleepiness, energizing the body and brain
Sharpens sensory perception
Bolsters memory, concentration, and intelligence
Prepares the mind for mental work and meditation
Keeps the forehead cool
Tones the digestive organs, improving agni and appetite
Cleanses the blood
Stimulates synovial circulation in the joints
Balances and strengthens the nervous system
Supports immunity
Purifies the pranic channels (srotamsi) without creating heat.
Enhances the melodious qualities of the voice
Contraindications
Kapalabhati should not be practiced by pregnant or menstruating women. It is also
contraindicated for individuals with high or low blood pressure, heart disease, hernia, gastric
ulcer, epilepsy, vertigo, migraine headaches, significant nosebleeds, detached retina, glaucoma,
history of stroke, and for anyone who has undergone recent abdominal surgery. If you experience
vertigo during or after this practice, please discontinue until you can consult with a qualified
yoga teacher.
Before You Begin

Kapalabhati is a more advanced pranayama and therefore requires some familiarity with
abdominal breathing. Before practicing kapalabhati, you should be proficient with more
foundational pranayamas, such as Full Yogic Breath. These instructions are meant to provide a
safe general introduction to this practice. Of course, it is always best to learn a new technique in
person, with a qualified teacher.
How to Practice
Kapalabhati (as with most pranayamas) should be practiced on an empty stomach, so allow at
least three to four hours after a meal before engaging this pranayama. Choose a comfortable
sitting position. If you are able, it is best to sit cross-legged on the floor with a cushion or blanket
to comfortably elevate the hips. Alternatively, you may choose to sit toward the front of a chair,
with your feet flat on the floor. Allow the spine to lengthen so that the back, neck, and head are
erect.
Gently close the eyes and breathe through the nose (you will be breathing through the nostrils
throughout this practice). Begin by taking a couple of Full Yogic Breaths, grounding the mind
and gently awakening the prana maya kosha (the energetic body). When you are ready to start
practicing kapalabhati, expel the breath forcefully through the nostrils (without strain or tension)
and simultaneously pull the navel dynamically inward toward the spine, gently contracting the
abdominal muscles. As you release the abdomen, let the inhalation occur passively; the lungs
will fill without any effort. Immediately initiate another forceful exhalation, drawing the navel
inward again, and then let the inhalation follow passively. This process is repeated in rapid
succession one exhalation per second, or faster. Start with 20 repetitions. On the final
exhalation, completely empty your lungs and then allow your breath to return to normal.
With practice, the abdominal muscles will grow stronger and you may slowly build up to 50-100
repetitions at a time. If you like, you can further expand your practice to include two or three
rounds of 50-100 breaths each. For example, you could start with 100 breaths, pause for a minute
or two to rest and observe, and then do another 100 repetitions.
When you are ready to close your practice, take a moment to witness how you are feeling. Allow
your attention to settle on the frontal region of the brain and the space between the eyebrows.
Notice your thoughts and your state of mind. Take note of how you feel physically. What
sensations do you notice as a result of this practice, and where in your body do you feel them?
When you feel complete, gently open your eyes, continuing to direct some of your awareness
within as you slowly stand and offer your full attention to the rest of your day.
For those of you familiar with bhastrika pranayama, kapalabhati can feel very similar, but there
are important distinctions. Bhastrika requires the use of force both on the inhalation and the
exhalation. Kapalabhati, on the other hand, is forceful only on the exhalation; the inhalation
happens naturally and completely without effort. Therefore, kapalabhati reverses the normal
flow of breath so that the exhalation is active and the inhalation is passive.
Nadi Shodhana Pranayama
Nadi Shodhana, also known as Alternate Nostril Breathing, is a powerful breathing practice with
wide reaching benefits. Nadi is a Sanskrit word meaning channel or flow and shodhana means
purification. Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle
channels of the mind-body organism, while balancing its masculine and feminine aspects. It is
pacifying for all three doshas and is a suitable practice for most anyone.
Benefits
Nadi Shodhana
Infuses the body with oxygen
Clears and releases toxins
Reduces stress and anxiety
Calms and rejuvenates the nervous system
Helps to balance hormones
Supports clear and balanced respiratory channels
Helps to alleviate respiratory allergies that cause hay fever, sneezing or wheezing
Balances solar and lunar, masculine and feminine energies
Fosters mental clarity and an alert mind
Enhances the ability to concentrate
Brings balance to the left and right hemispheres of the brain
How to Practice
Nadi shodhana (as with most pranayamas) is best practiced on an empty stomach. The early
morning is an ideal time. Choose a comfortable sitting position either cross-legged on the floor
(with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor.
Allow the spine to lengthen so that the back, neck, and head are erect throughout the practice.
Gently close the eyes.
Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this way,
practice several rounds of Full Yogic Breath to help awaken the prana maya kosha (the energetic
body) and to clear any obstructions that might otherwise inhibit the practice of pranayama. When
the breath feels full, natural, relaxed, and open, you may begin the practice of nadi shodhana.
Bring the right hand into Vishnu mudra by folding the tips of the index and middle fingers
inward until they touch the palm at the base of the right thumb. Align the length of the ring and
pinky fingers on the right hand. During this practice, you will alternately use the right thumb to
close the right nostril and the right ring and pinky fingers (together) to close the left nostril.
First, use the right thumb to close the right nostril. Exhale gently, but fully, through the left
nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As
you inhale, allow the breath to travel upward along the left side of the spine from the pelvic
floor, up through the organs of reproduction and elimination, through the left kidney, the spleen,
the left lung, the heart, and up through the left side of the throat, face and head. Pause briefly at
the crown of the head.
Next, use the ring and pinky fingers of the right hand to gently close the left nostril and
simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath
down the right side of the body from the right side of the head, face and throat, down the right
side of the spine through the heart, the right lung, the liver, the right kidney, the organs of
reproduction and elimination, and down to the pelvic floor. Pause gently at the bottom of the
exhalation.
Keeping the left nostril closed, inhale once again through the right nostril, drawing the breath
back up from the pelvic floor, along the right side of the spine up through the organs of
reproduction and elimination, the right kidney, the liver, the right lung, the heart, and up through
the right side of the throat, face, and head, pausing briefly at the crown of the head.
Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale
through the left nostril, surrendering the breath back down the left side of the body, from the left
side of the head, face and throat, down the left side of the spine through the heart, the left lung,
the spleen, the left kidney, the organs of reproduction and elimination, and once again, down to
the pelvic floor. Pause gently at the bottom of the exhalation.
This completes one round of nadi shodhana. The same pattern continues for each additional
round: inhale through the left nostril, exhale through the right nostril, inhale through the right
nostril, exhale through the left nostril. Repeat this alternating pattern for several more rounds,
focusing your awareness on the pathway of the breath up one side of the body (from the pelvic
floor to the crown of the head), and back down the other side of the body (from the crown of the
head to the pelvic floor). It is important that the breath remain slow, gentle, fluid, and relaxed
throughout the practice.
Nadi shodhana can be immensely rewarding, even when practiced for as little as 5 minutes on a
regular basis, but practicing daily for 10-15 minutes offers even deeper benefits.
When you are ready to close your practice, complete your final round of nadi shodhana with an
exhalation through the left nostril. Relax your right hand and place it comfortably in your lap as
you take several Full Yogic Breaths. Then, allow your breath to return to normal. As you do so,
notice your state of mind. How are you feeling? What sensations are present in your body? Just
quietly observe the effects of the practice for a few moments. Then, gently open your eyes,
continuing to focus some of your awareness within. When you feel ready, slowly get up and offer
your full presence to the rest of your day as it unfolds.
There are many variations of nadi shodhana. Some more advanced techniques incorporate breath
retention and specific duration ratios for the inhalation and exhalation. The above instructions are
meant to provide a suitable introduction to nadi shodhana. Of course, it is always best to learn a
new technique in person, from a qualified teacher.
If you find it tiring or distracting to physically close your nostrils with your fingers, Dr. Claudia
Welchs Prana CD includes a beautiful hands-free variation of nadi shodhana.
ranayama
Ujjayi Pranayama, also known as the Breath of Victory, is a widely used pranayama in the yogic
tradition. Ujjayi comes from the Sanskrit prefix ud, which means bondage or binding as well
as upward and expanding. This prefix is combined with the root ji, which means to conquer
or acquire by conquest. In other words, ujjayi pranayama is about obtaining freedom from
bondage. Because it is performed with a slight constriction at the back of the throat, this
objective speaks to both the physical and spiritual aspects of the ujjayi practice. This
pranayama is deeply tranquilizing, mildly heating, balancing for all three doshas, and
appropriate for most anyone to practice.
Benefits
Ujjayi Pranayama
Slows the pace of the breath, which is said to improve longevity
Cleanses and refreshes the nadis (subtle channels of the body)
Infuses the mind-body with fresh prana (vital life force)
Promotes mental clarity and focus
Enhances memory
Bolsters the immune system
Improves skin color and complexion
Soothes and rejuvenates the nervous system
Promotes sound sleep
Supports proper fluid balance in the tissues
Fosters a profound sense of calm and relaxation in the mind and body
Cleanses the emotional body by releasing stagnant emotions held in the tissues
Before You Begin

Ujjayi breath requires a slight constriction at the back of the throat. If you have never practiced
this technique before, the following exercise will give you a visceral sense of how to position
your throat.
Learning to Constrict the Back of the Throat Slightly

First, inhale as in Full Yogic Breath. At the top of the inhale, part your lips slightly and exhale
through the mouth, making a quiet, whispered Ahhhhhh sound. Notice the position of your
throat. The Ahhhhhh sound requires a partial closure at the back of the throat, narrowing the
breaths passageway. Maintain this gentle constriction as you complete your exhale, close your
mouth, and begin to inhale through the nostrils. Even though the mouth is closed and you are
now inhaling, allow the faint whisper of sound to continue as the breath moves through the
narrowed space at the back of the throat. With the mouth closed, it is sometimes helpful to
imagine holding the throat in the shape required to make the sound e. You are
not saying anything; you are simply allowing the breath to pass through this carefully held space.
Maintaining the soft constriction in the throat, take several more full yogic breaths, breathing
through the nostrils only. Continue with these full inhalations and exhalations until the
constriction begins to feel comfortable and natural. Relax the face. Relax the tongue. Relax the
jaw. Relax the eyes and the space between the eyes. See if you can relax the throat. Surrender to
the sound of the breath and learn to maintain this partial closure without any strain whatsoever.
Now you are ready to begin practicing ujjayi pranayama.
How to Practice
Ujjayi pranayama can be practiced at any time of day (save while driving or operating heavy
machinery). As with most pranayamas, a focused practice is best done on an empty
stomach. Ujjayi breath can be practiced while sitting, lying, or standing, and is commonly used
during the practice of yoga asana. For the purposes of this introduction, choose a comfortable
sitting or supine position (lying on the back).
Begin by closing the eyes, relaxing the entire body, and practicing a few rounds of Full Yogic
Breath. This awakens the prana maya kosha (the energetic body) and activates proper breathing
habits. The breath should be slow, relaxed, and completely natural and fluid as you move through
each long, slow inhalation and follow it with a similarly smooth and gentle exhalation. Breathe
into the root of the pelvic floor first filling the belly, then the ribs, and lastly the upper chest.
Feel the collarbones rise slightly at the top of the inhalation. Then exhale, releasing the breath
slowly from the top of the upper chest (neck, clavicles, and heart), then from the ribs, and finally
from the belly. You can continue to practice full yogic breath throughout your ujjayi practice.
When you are ready, allow the back of the throat to contract gently (as we practiced above) and
slowly inhale with a full yogic breath. When ujjayi breath is practiced correctly, there is a gentle
and simultaneous contraction that occurs in the abdomen at the moment the throat is constricted.
This should happen on its own, without effort. Maintaining the soft closure at the back of the
throat, continue with a series of full yogic breaths breathing in and out through the nostrils,
allowing the flow of the breath to be completely fluid and easeful. Imagine that you are breathing
directly through a small hole in the throat drawing the breath in through this hole with each
inhalation and releasing the breath out through this hole with each exhalation. Surrender to the
flow of the breath. Invite it to be slow, calm, and rhythmic. Perhaps it can be even slower, even
longer. Listen to the sound of the breath, like the soft whisper of a sleeping baby. Focus on this
sound as you continue to practice.
Ujjayi pranayama can be practiced for any length of time. As few as 12 cycles on a regular basis
offers immense benefits, but practicing daily for 10-20 minutes can be truly transformative.
Whatever length of time is right for you, it is important that the breath remains slow, gentle,
fluid, and relaxed throughout the practice.
When you are ready to close your practice, complete an exhalation, release the constriction at the
back of the throat and complete one or two more Full Yogic Breaths. Then, allow your breath to
return to normal. Take a moment to notice the effects of the practice. How do you feel? What
sensations do you notice in your body? What is your state of mind now compared to when you
sat down to practice? Just quietly observe yourself for a few moments. Then, gently open your
eyes, continuing to focus some of your awareness inward. When you are ready, slowly get up and
offer your full presence to whatever the rest of your day has in store for you.
There are several different variations of ujjayi pranayama, with some of the more advanced
techniques incorporating muscular locks (bandhas) and breath retentions (kumbhakas). The
above instructions are meant to provide a safe and general introduction to the practice of ujjayi.
Of course, it is always best to learn a new technique personally from a qualified teacher.
Yoga Pose: Lion Pose
Lion / Simhagarjanasana*
If possible, face the sun. Come onto the hands and knees and bring the ankles and knees together.
Gently move the hips back to rest on your heels, as in Thunderbolt/Vajrasana. Place the right
hand on the right knee and the left hand on the left knee. (If kneeling is not comfortable for you,
sit cross-legged and place your hands on the floor in front of the body rather than on the knees.
Then, simply follow the rest of the instructions as they are written).
Spread the fingers wide, like a powerful feline extending retractable claws. Keeping the hands on
the knees (or on the floor, if you are sitting cross-legged), straighten the arms and gently arch the
back, tilting the pelvic girdle slightly forward and opening the heart center. Lift the chin a couple
of inches, open the eyes as wide as possible, and take the gaze upwardeither toward the third
eye or toward the ceiling above. (If this is not comfortable, you can also gaze at the tip of the
nose.)
Inhale through the nose. Then open the mouth wide and extend the tongue out toward the chin as
far as you comfortably can. On the exhalation, without any straining whatsoever, release a
breathy, aaaahhhhhh sounda quiet roar. Close the mouth, inhale through the nose, open the
mouth wide, extend the tongue, and once again, release a breathy roar on the exhalation.
Repeat this roaring cycle at least five, but up to twenty, times. To further stimulate and strengthen
the throat, gently move the tongue from side to side as you roar.1
This asana is especially potent when it is practiced outdoors, before the rising sun.2
Benefits:
Pacifies kapha, improves speech, tones the facial muscles, and relieves tension from the chest
and diaphragm. Supports health and clarity throughout the respiratory tract, relieving many
imbalances of the mouth, throat, nose, eyes, and ears. Encourages a strong and beautiful voice
and helps to externalize those who are introverted.3
* There are two distinct poses in yoga that are frequently and often interchangeably referred to as
Lion Pose. To confuse things further, both of them have multiple variations. The pose
described here is sometimes called Roaring Lion Pose and is known in Sanskrit as
Simhagarjanasana. Simhasana is also known as Lion Pose and includes a quiet, meditative
variation that does not involve extending the tongue, nor any vocalization.
So Hum Meditation
When sound, breath, and awareness come together, it becomes light So Hum meditation
properly practiced leads to the union of the individual with the universal Cosmic Consciousness.
You will go beyond thought, beyond time and space, beyond cause and effect. Limitations will
vanish. Dr. Vasant Lad1
So Hum Meditation has existed in India throughout the ages. It synchronizes the movement of
the breath with the mantra that fits naturally into the inhalation (So) and exhalation (Hum). So is
felt and said mentally during the whole phase of inhalation and Hum during the exhalation. The
literal translation of So Hum is I am that, while the deeper meaning is I am that pure
awareness. This mantra calms the mind, yet simultaneously focuses and sharpens it2
How to Practice
Begin by taking several slow, deep breaths, establishing yourself in the practice of Full Yogic
Breath. When you are ready to practice So Hum, shift your awareness as follows.*
Instructions
(As described in Dr. Vasant Lad & Anisha Durves book: Marma Points of Ayurveda) 2
Reprinted with permission from The Ayurvedic Press. All Rights Reserved.
As you breathe in, feel that you are beginning the inhalation at the base of the spine. With the
inhale, draw your awareness up the front of the body, along the midline, to the center of the
brain. Mentally chant So during this inhalation. When you reach the top of the inhale, hold the
breath in a short retention.
As you breathe out, mentally chant Hum. Visualize the breath leaving the center of the brain,
moving down the throat and returning to the base of the spine along the midline of the back of
the body. When you reach the bottom of the exhale, pause before beginning [again].

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Ayurveda

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Intro to Ayurveda

Basic Principles of Ayurveda

Vata, Pitta, and Kapha: Your Viewing Lenses

Take our Prakriti Quiz to determine your Ayurvedic constitution

Your Unique Constitution

Ayurveda and Remedies

Lifestyle and Activity adjustments

Yoga, Pranayama (Breath Techniques), and Meditation

Marma (Energetic Pressure Points)

Cleansing Processes, such as Panchakarma

And much more!

Managing a Vata Constitution

The Qualities of Vata

Decreasing or Balancing Vata

Like increases Like

Tastes That Increase and Decrease Vata

Opposites in Diet as Medicine

Herbal Support for a Vata Constitution

Opposites in Climate and Lifestyle as Medicine

Yoga for Vata Types

Famous Vata Examples

Pittam sasneha tikshnoshnam laghu visram, saram dravam"

The Qualities of Pitta

The "fleshy-smelling" quality may manifest as a strong body odor.

Decreasing or Balancing Pitta

Tastes That Increase and Decrease Pitta

Opposites in Diet as Medicine

Herbal Support for a Pitta Constitution

Opposites in Climate and Lifestyle as Medicine

Yoga for Pitta Types

Famous Pitta Examples

Managing a Kapha Constitution

The Qualities of Kapha

Decreasing or Balancing Kapha

Tastes That Increase and Decrease Kapha

Opposites in Diet as Medicine

Herbal Support for a Kapha Constitution

Opposites in Climate and Lifestyle as Medicine

Yoga for Kapha Types

Famous Kapha Examples

Managing a Vata-Pitta Constitution

The Qualities of Vata

Decreasing or Balancing Vata

Tastes That Increase and Decrease Vata

Opposites in Diet as Medicine

Herbal Support for a Vata Constitution

Opposites in Climate and Lifestyle as Medicine

Yoga for Vata Types

Famous Vata Examples

The Qualities of Pitta

The "fleshy-smelling" quality may manifest as a strong body odor.

Decreasing or Balancing Pitta

Tastes That Increase and Decrease Pitta

Opposites in Diet as Medicine

Herbal Support for a Pitta Constitution

Opposites in Climate and Lifestyle as Medicine

Yoga for Pitta Types

Famous Pitta Examples

The next step is to determine your current condition.

Managing a Pitta-Kapha Constitution

The Qualities of Pitta

The "fleshy-smelling" quality may manifest as a strong body odor.

Decreasing or Balancing Pitta

Tastes That Increase and Decrease Pitta