• Ayurveda Yoga & Fitness Yoga Remedies
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SUMMER LOVIN’: AYURVEDIC TIPS FOR YOUR BEST SHAPE

Ayurveda offers structured guidance and many useful tips for prepping your body for summer – from the inside out! Whether it’s making sure you’re eating the right foods, or preventing the dreaded belly bloat, Ayurveda has the tools you need to feel confident in your body this summer.

1

 Try our favorite Yoga and Pranayama breathing exercises.

Surya namaskar (sun salutations) makes for an all-body workout provides an excellent burst of cardio. Start with a set of 15-20 sun salutations every morning. Have some more time? Do another set in the evening. For toned arms and a flat stomach, spend a little extra time in your Chaturanga. Blast thigh fat by going deeper into your downward dog. Back troubles? Spend extra time in your upward dog/cobra, stretching out and strengthening back muscles. Love cardio? See how many sets you can get done in 5 minutes.

Other exercises especially suited for a summer body include: boat, dolphin, planks and headstands for core strength (you shouldn’t be surprised to learn that good balance comes from core strength!), bow and forward bends for thighs, and crow/crane pose for toned arms! NB: People with a pitta imbalance should avoid headstands and inversions in general. So, if you’re looking for yoga for summer, these poses can help you get a toned and strong body for the season.

Looking for some summer wellness tips? Also, could yogic breathing exercises (pranayama) assist you in weight management? Ayurveda responds with a resounding YAS! Kalpabhati (Breath of fire) is a great breathing technique believed to assist with the metabolism of fat in the body. While seated, take a deep inhale and exhale forcefully in spurts (you will naturally inhale some air after each forceful exhale). Exhale forcefully in spurts for about a minute, followed by a minute of rest. Repeat three times. Thank us after. NB: Kalpabhati pranayama is “creates heat” within the body. If you’re struggling with a pitta-imbalance, avoid too many!

Why we especially love Yoga and Pranayama in summer months is because very intense cardio exercises are best avoided in the summer time when pitta is at its peak, and frequently indulging in heat-generating exercise such as intense cardio can further throw your body off pitta balance.

2

Prevent belly bloat.

Healthy probiotic yogurt for breakfast increases the amount of lactobacillus and bifidobacterium bacteria in our digestive tracts. This facilitates efficient digestion and prevents belly bloat. Plain (and fresh, if possible!) yogurt is your best bet in this case. NB: If you struggle with kapha imbalance – yogurt (and all dairy) should be consumed in moderation.

Eat at a slower pace while sitting down in one place. Ayurveda recommends chewing your food 30 times before swallowing! 

This can send an important signal to your brain when you’ve eaten enough to prevent filling yourself with large meals and can control the overstuffed feeling.

This not only reduces bloating, but also encourages you to pick healthier food options. Also reduce the amount of high fructose and fatty foods from your diet. Not only are fructose, trans fat, saturated fat and omega-6 fats hard to digest, but they also cause inflammation in your digestive system.

Water boiled with barley (and then strained), as well as coriander tea, are extremely helpful in relieving water weight and bloating.

Some additional tips from Ayurveda? Sip water during meals (though ice water and fruit juice with your meal are to be avoided). Also, try observing the following discipline: your stomach should be filled roughly a third with food, another third with water, and the final third with air. Following this Ayurveda principle will keep you from overeating and help prevent belly bloating.

3

Hydrate throughout the day.

Many don’t realize that they can sometimes mistake thirst for hunger and eat when they’re actually supposed to drink! So, here are some tips for summer to keep yourself hydrated with a consistent amount of water throughout the day. Chugging large amounts all at once can shock your system and cause swelling, so drink slowly. The fluids will help move the flow of food along within your digestive system, hydrate your bowel and flush out sodium, preventing bloating.

You can try these creative ways to stay hydrated, including eating fruits such as watermelon, pineapple and cantaloupe, all of which have high water content and sodium-flushing potassium levels. Papaya also helps the movement of the bowels.

4

Eat right for summer.

We’ve already mentioned that sweet fruits like watermelon can help you stay hydrated – but have we also mentioned that they’re a key part of a Pitta-pacifying Ayurvedic diet? This makes for a healthier intestine and gut all summer long for optimal energy and digestion. Eat more green leafy vegetables to increase your fibre intake and your magnesium levels, which are all essential to rejuvenate gut muscle function so that gut contractions function properly.

Cooking your vegetables will improve the ease of digestion and promote optimal nutrient absorption. You can also try brown rice and oats. Potassium can help to counter the role of excessive sodium and prevent water retention. Try chomping down on a banana for your mid-day snack, and add ginger and peppermint teas to superpower digestion and metabolism!

If you’re prone to gaining weight easily, you’ll also want to avoid some of the foods that increase Kapha, especially because one condition of Kapha imbalance is sluggishness and unwanted weight gain. Ice cream, cheese and yogurt can be culprits (goat’s milk and derived products are acceptable–these actually help to reduce Kapha) so consume these sparingly. Also consume oils sparingly, and preferably use almond or sunflower oil when you do.

5

Combine dry brushing with essential oils.

Dry brushing is a traditional Ayurvedic practice used to detox the lymphatic system and recharge the skin. This ritual causes microscopic scratches on the skin’s surface, which triggers blood to come to the rescue by improving circulation to the brushed area and essentially renewing the skin. In other words: fight cellulite!

How to do it? Using a vegetable bristle dry brush, brush gently up and towards the heart in semicircular motions, just until the skin becomes slightly red.

The way we supercharge it? Pure essential oils.

Oils like cypress, juniper berry and patchouli will help with fluid retention, while rosemary, cinnamon and citrus oils will help to further improve blood circulation.

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• Experts Yoga & Fitness Yoga Remedies
• Posted By

INTRODUCTION TO YOGA WITH SHRESHTHI

Q

1. In your opinion, what are the first 3-5 things an individual can do to get started on a Yogic way of life?

A

• Daily Asana Practice: My Guru used to say “Practice at the same time and at the same place every single day”. Consistency is the key, even if you can only spare a few minutes each day. Don’t be too hard on yourself if you can’t practice for a complete hour or if you didn’t incorporate all the postures into your practice. Be kind to yourself and embrace the journey, even if you can’t dedicate a full hour to practice or if you haven’t included every posture. Remember, it’s not about perfection, but about showing up on the mat with love and intention.
• Mindful Breathing: Cultivate a regular pranayama practice to increase the pranic energy (bio-energy) in their system. Practice deep breathing exercises focusing on slow, deep inhalations, retentions and exhalations. This helps calm the mind, reduce stress, and enhance overall well-being.
• Meditation Practice: Set aside dedicated time each day for meditation. Start with short sessions and gradually increase the duration. Find a quiet space, sit comfortably, and focus on your breath, a mantra, or a point of concentration. This practice promotes inner peace, mental clarity, and self-awareness.
• Self-Study and Self-Reflection: Engage in self-study (svadhyaya) and self-reflection. Set aside time to contemplate your thoughts, actions, and beliefs. Journaling, reading spiritual books and seeking knowledge from reputable sources can deepen your understanding of yourself and the yogic path.

Q

2. Can you share a few examples of when you have seen Yoga at its most transformative, or essentially its best? 

A

I have seen major physical as well as mental transformation through the continued practice of yoga. I was born with extreme inflexibility as a child, I couldn’t even sit with my legs crossed, a basic aspect of Indian culture. However, I committed myself to regular and uninterrupted yoga practice, and over time, I witnessed a remarkable physical transformation. Not only did my flexibility improve and my posture become more aligned, but this journey also revealed the incredible potential within each of us. Yoga truly has the power to reshape our bodies and uplift our spirits, showing us that we are capable of incredible growth and transformation.

The experiences of my students continue to reinforce my faith in the transformative power of yoga. One remarkable instance involved a pregnant student who, upon her doctor’s recommendation, started practicing yoga during her final trimester. Initially facing the possibility of a non-natural delivery, she diligently continued her practice and witnessed incredible results. Her pelvic bone pain and lower back pain eased significantly, and to our amazement, she successfully gave birth naturally, surpassing the need for a C-section. 

Q

3. Are there certain situations, persons, or diseases that you have found Yoga to be more valuable for? 

A

• Chronic Pain Conditions: Individuals dealing with chronic pain conditions, such as fibromyalgia, arthritis, or back pain, often find relief through yoga. Gentle movements, stretching, and relaxation techniques in yoga go a long way to reduce pain and improve flexibility.
• Mental Health Disorders: Yoga and pranayama positively impacts mental health by regulating the autonomic nervous system, reducing sympathetic activity and increasing parasympathetic activity which immensely help individuals with mental health disorders like depression, anxiety and post-traumatic stress disorder (PTSD). 
• Pregnancy: Yoga can support a healthy pregnancy by improving maternal fitness as it helps alleviate common discomforts such as back pain, swelling, and insomnia, promotes relaxation and stress reduction, improves strength and flexibility for labor and delivery.
• Age-Related Concerns: As people age, they may face specific challenges like balance issues or age-related ailments like schizophrenia. Yoga can help address these concerns by improving strength, flexibility, and balance, enhancing mobility, and promoting healthy aging.
• Respiratory Disorders: Breathing exercises (pranayama) in yoga can be valuable for individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD). It is already proven to improve lung function during COVID by enhancing the breathing capacity of the patients.

Q

4. Are there situations or conditions you believe Yoga may not work, or that other modalities may provide greater impact? 

A

Answer: I believe that there are no situations or conditions where yoga would not work. Yoga’s holistic nature allows it to be adaptable and beneficial for a wide range of situations and conditions. As a holistic science, ashtanga yoga is an 8-limbed path which offers a comprehensive approach to well-being that extends beyond just asana practice. While asana practice is a fundamental aspect, yoga encompasses ethical principles (yamas and niyamas), pranayama (breathwork), pratyahara (withdrawal of senses), meditation (dharana and dhyana) to reach the state of pure consciousness (samadhi).

However, it is important to note that yoga asanas are not meant to replace medical treatments or interventions in certain cases. There may be instances where other modalities can provide complementary impact in conjunction with yoga. It is always advisable to consult with healthcare professionals to determine the most suitable and effective course of action based on individual circumstances and needs.

Q

5. What are some recommendations you have for someone to get the most out of their initial Yoga journey? 

A

• Start with a Beginner’s Mindset: Approach yoga with an open and curious mindset, free from expectations or judgments. Embrace the learning process and be patient with yourself as you explore and experience new aspects of yoga.
• Find a Qualified Instructor: Seek guidance from a qualified yoga instructor who can teach you proper alignment, techniques, and help you build a strong foundation. A skilled instructor will ensure your safety and provide personalized guidance based on your needs and abilities.
• Practice Regularly: Consistency is key in yoga. Set aside dedicated time for practice, even if it’s just a few minutes each day. Regularity will help you build strength, flexibility, and deepen your understanding of the practice.
• Listen to Your Body: Pay attention to your body’s signals and honor its limitations. Respect your boundaries and avoid pushing yourself beyond what feels comfortable or safe. Gradually challenge yourself, but always prioritize self-care and listen to your body’s needs.
• Embrace Mindfulness and Breath Awareness: Yoga is not just about physical postures. Cultivate mindfulness by connecting with your breath and being fully present in each moment of your practice. Focus on the sensations, thoughts, and emotions that arise, and let go of distractions.
• Stay Hydrated and Nourished: Maintain proper hydration before, during, and after your practice. Eat nourishing meals and fuel your body with balanced nutrition to support your energy levels and overall well-being.

Q

6. When choosing a Yoga Instructor, what are some of the questions you recommend someone ask? Are there other things you recommend people research to ensure a good fit with their Yoga Instructor?

A

• Qualifications and Experience:

• What certifications or training does the instructor have?
• How long have they been teaching yoga?
• Do they have experience working with individuals of different levels or specific conditions as per your requirement?

• Teaching Style and Approach:
  • What style(s) of yoga do they specialize in?
  • Do they emphasize alignment, spiritual aspects, or a specific focus in their teaching?
  • Are they adaptable to individual needs and modifications?
• Class Structure and Environment:
  • What is the typical class duration and format?
  • Is the class suitable for beginners or mixed-level practitioners?
  • Is the class conducted in-person or online, and what is the studio or virtual environment like?
• Safety and Support:
  • How do they prioritize student safety and injury prevention?
  • Are they knowledgeable about modifications for injuries or health conditions?
  • What measures do they have to voice any concerns or discomfort they may have for reporting incidents of sexual harassment?
• Communication and Feedback:
  • How do they encourage student engagement and provide feedback?
  • Are they approachable and open to answering questions?

Q

7. What are the top 3-5 Ayurvedic herbs you believe we all need in our lives? Do they have any caveats or contra-indications in some situations?

A

• Triphala: Triphala is a digestive tonic and to support bowel regularity. It is generally safe for most individuals but may cause loose stools in some people if taken in high doses.
• Turmeric: Turmeric contains a compound called curcumin, known for its anti-inflammatory and antioxidant properties. It is generally safe for most individuals, but high doses may have blood-thinning effects, so caution is advised for individuals on blood-thinning medications or undergoing surgery.
• Tulsi: Tulsi is considered a sacred herb in Ayurveda and is known for its immune-supportive properties. It is generally safe for most individuals when used in culinary amounts or as tea, but caution is advised for individuals with bleeding disorders or those taking blood-thinning medications.
• Ginger: Ginger helps improve digestion, reduces nausea and supports overall digestive health. It is also commonly used for its anti-inflammatory and immune-boosting properties. However, in some cases, it may cause mild gastrointestinal discomfort or interact with certain medications, such as blood thinners or antacids.
• Ashwagandha: Ashwagandha helps the body cope with stress and promotes overall well-being. However, it may not be suitable for individuals with autoimmune conditions so it’s important to consult with a healthcare professional before use.

Q

8. What are the few Ayurvedic spices we must all have in our kitchens?

A

• Turmeric: Known for its vibrant yellow color and powerful antioxidant properties, turmeric is commonly used in Indian cooking. It has anti-inflammatory effects and supports overall well-being. Turmeric can be added to curries, pulses, smoothies, and golden milk.
• Cumin: Cumin seeds have a warm and earthy flavor. They aid digestion, help alleviate bloating, and enhance the absorption of nutrients. Cumin can be used in various dishes, including curries, lentils, roasted vegetables, and spice blends.
• Coriander: Coriander seeds and powder have a mild and citrusy flavor. They support digestion, help balance blood sugar levels, and have cooling properties. Coriander is commonly used in curries, marinades, chutneys, and spice mixes.
• Ginger: Ginger adds a warm and spicy flavor to dishes and is well-known for its digestive benefits. It aids digestion, reduces inflammation, and supports immune health. Fresh ginger can be grated or sliced and added to curries, stir-fries, teas, and smoothies.
• Cinnamon: Cinnamon has a sweet and warming taste. It helps balance blood sugar levels, aids digestion, and has antioxidant properties. Cinnamon can be used in sweet and savory dishes, such as oatmeal, desserts, curries, and spiced beverages.
• Cardamom: Cardamom has a unique and aromatic flavor. It aids digestion, freshens breath, and has a calming effect on the mind. Cardamom pods or powder can be added to desserts, teas, rice dishes, and spice blends.

Q

9. Could you share a favorite Ayurvedic recipe? (could be anything – an Ayurvedic breakfast or tea, a cold remedy, something for indigestion, or detoxing)

A

Kadha is herbal tea which can be consumed during seasonal changes, when experiencing cold or flu symptoms, for digestive issues, during detoxification or cleansing, or as a general health tonic. Kadha is believed to help boost immunity, relieve cough and congestion and provide relief from cold and flu symptoms.

Ingredients:

• 2 cups of water
• 1 inch fresh ginger, grated or thinly sliced
• 4-5 tulsi (holy basil) leaves
• 1 teaspoon whole black peppercorns
• 1-2 whole cloves, crushed
• 2 cardamom, crushed
• 1/2 teaspoon jaggery (optional)

Instructions:

1. In a saucepan, bring the water to a boil.

2. Add the grated ginger, tulsi leaves, black peppercorns, cloves, and cardamom to the boiling water.

3. Reduce the heat and let the mixture simmer for about 5-10 minutes, allowing the herbs and spices to infuse into the water.

4. Remove the saucepan from heat and strain the kadha into a cup, discarding the solids.

5. If desired, add jaggery to sweeten the kadha.

6. Sip the warm kadha slowly while it is still hot.

Q

10. {PLEASE PICK 1 or more as you see fit!}  Can you share a brief overview of the doshic or lifestyle or other imbalances that can lead to the following common ailments? What do you see as the path back to balance?

A

Bloating:

• Imbalance: Aggravated Vata dosha, leading to poor digestion and gas formation.
• Path to balance: Follow a Vata-pacifying diet and lifestyle. Include warm, cooked foods, avoid cold and raw foods, practice regular meal times, consume digestive spices like ginger and cumin, and engage in yoga postures such as balasana and pawanmuktasana to improve digestion.

Persistent Weight Loss:

• Imbalance: Imbalances in all three doshas (Vata, Pitta, and Kapha) can contribute to weight issues.
• Path to balance: Identify the dominant dosha contributing to weight imbalance. Follow a well-balanced diet specific to your dosha, engage in regular yoga asana and pranayama practice to manage stress levels.

Hair Fall:

• Imbalance: Pitta dosha excess, leading to excessive heat, inflammation, and weakened hair follicles.
• Path to balance: Balance Pitta dosha through a Pitta-pacifying diet and lifestyle. Include cooling foods like fresh fruits and vegetables, avoid excessive heat and exposure to the sun, practice scalp massages with oils like coconut or brahmi, and manage stress levels.

Endocrine Issues:

• Imbalance: Imbalances in multiple doshas, particularly Vata and Pitta, can affect the endocrine system and hormone production.

• Path to balance: Consult with an Ayurvedic practitioner for a personalized approach. Focus on balancing the specific doshas involved, follow a balanced diet, manage stress through meditation or relaxation techniques, and consider herbal remedies that support hormonal balance.

Fatigue:

• Imbalance: Imbalanced Vata dosha, leading to poor sleep, excessive stress, and low energy levels.

• Path to balance: Establish a regular sleep routine, practice stress management techniques like yoga nidra, consume nourishing and easy-to-digest foods and incorporate kapalbhati and chakrasana to daily yoga practice.

Hormonal problems in women:

• Imbalance: Imbalances in multiple doshas, particularly Vata and Pitta, can affect hormone regulation in women.
• Path to balance: Focus on a diet and lifestyle that supports hormonal balance. Incorporate herbal herbs such as Ashwagandha and yoga practices such as Sarvangasana and Nadi Shodhanam designed to support women’s hormonal health.

Menstrual problems:

• Imbalance: Imbalances in all three doshas can contribute to menstrual irregularities and discomfort.
• Path to balance: Practice stress reduction techniques such as abdominal breathing, engage in regular yoga practice with postures such as Badhhakonasana and Upavishta konasana and ensure proper rest and self-care during menstruation.

Difficult menopause conditions:

• Imbalance: Vata and Pitta imbalances can contribute to challenging menopause symptoms.
• Path to balance: Follow a Pitta and Vata-pacifying diet and lifestyle. Incorporate cooling foods such as chia seeds, practice relaxation techniques like meditation or yoga nidra, stay physically active, and practice Iyengar yoga postures with props to hold the postures for long duration for building muscle strength.

Migraines:

• Imbalance: Imbalances in multiple doshas, particularly Pitta and Vata, can trigger migraines.
• Path to balance: Identify triggers and avoid them, maintain a regular sleep routine, manage stress levels, practice relaxation techniques, and engage in cleansing practices like Jal Neti for clearing nasal congestion and improving sinus function.

Q

11. Please paint the picture of a Yoga journey under your care as an instructor. How do you recommend patients make the best of remote sessions and gain the maximum benefit before coming in for in-person sessions?

A

• Personalized Assessment: I begin by conducting a thorough assessment of each student’s needs, goals, and any specific health concerns. This helps me tailor the Yoga practice to their individual requirements and limitations.
• Customized Practice: Based on the assessment, I design personalized Yoga sequences with the use of yoga props that address the student’s specific needs. These sequences include asanas (postures), pranayama (breathing exercises), meditation with singing bowls, and relaxation techniques. Detailed instructions and modifications are provided to ensure safety and accessibility.
• Focus on Alignment and Awareness: I emphasize the importance of proper alignment and body awareness during the remote sessions. Through verbal cues, visual demonstrations, and alignment cues, I guide students to develop a conscious practice and reduce the chances of injuries.
• Clear Communication: During remote sessions, clear and effective communication is vital. I ensure that instructions and cues are conveyed in a precise and easily understandable manner. Students are encouraged to ask questions, seek clarifications and provide feedback.
• Regular Progress Evaluation: I monitor students’ progress and encourage them to track their own growth and improvements. Regular check-ins and assessments allow me to adjust and modify their practice as needed ensuring continuous growth and development.

Q

12. How has Yoga enhanced your life personally?

A

Yoga has personally enhanced my life in profound ways. As someone who has studied law and faced challenges during my childhood, I discovered the power of yoga and embarked on a transformative journey. It has provided me with a safe space to reconnect with myself, release emotional burdens and cultivate self-acceptance. Yoga came to my rescue for managing stress, anxiety and the demands of a busy life during my law school as well. 

Yoga has played a significant role in giving me clarity about my identity and how I want to be in the world. This journey of self-discovery has allowed me to embrace my authentic self without conforming to societal expectations. It has empowered me to let go of comparison and judgment, embracing my unique qualities and quirks.In this way, yoga has not only enhanced my personal growth but also granted me the freedom to be true to myself, unapologetically and authentically.

Now, armed with the wisdom and benefits of yoga, my heartfelt desire is to share this transformative practice with others, to help enhance and better their lives, just as it has done for me.

• Experts Yoga & Fitness Yoga Remedies
• Posted By

YOGA FOR BEGINNERS WITH ANJALY WARRIER

Q

1. In your opinion, what are the first 3-5 things an individual can do to get started on a Yogic way of life?

A

First and foremost is

1) To follow Yama and niyama 

2) Start practicing yoga asanas daily

3) switch to a Satvic yogic diet

4) practice pranayama and meditation regularly

Q

2. Can you share a few examples of when you have seen Yoga at its most transformative, or essentially its best?

A

Yoga has helped transformation physically, emotionally or mentally, spiritually and socially too

Q

3. Are there certain situations, persons, or diseases that you have found Yoga to be more valuable for?

A

Yes, many of my students have stopped their medication that they were taking for PCOD, Irregular periods, menstrual cramps, bloating, digestive issues, issues during pregnancy etc.

Many of my clients have managed to lose their pregnancy weight and come back to their pre-pregnancy weight. Have had improvement in sleep and hunger.

Q

4. Are there situations or conditions you believe Yoga may not work, or that other modalities may provide greater impact?

A

When there is an emergency like an accident or a fatal illness like cancer etc is where we can go to yoga to get rid of the side effects of the surgery or treatments instead of actually treating the problem.

Q

5. What are some recommendations you have for someone to get the most out of their initial Yoga journey?

A

1) listen to your body, and use props wherever needed.

2) be consistent 

3) be realistic and patient 

4) don’t compare your journey with others

5) find a good yoga teacher.

Q

6. When choosing a Yoga Instructor, what are some of the questions you recommend someone ask? Are there other things you recommend people research to ensure a good fit with their Yoga Instructor?

A

There are many things that you need to look for in a yoga teacher, but for someone who is starting new it is always recommended to try one class and see if it suits your requirements.

Q

7. What are the top 3-5 Ayurvedic herbs you believe we all need in our lives? Do they have any caveats or contra-indications in some situations? 

A

Ginger, termeric and coriander 

When used in small amount as medicines will not have any contraindications.

Q

8. What are the few Ayurvedic spices we must all have in our kitchens?

A

Again turmeric, coriander, ginger and adding funnel seeds, cumin seeds and black pepper.

Q

9. Could you share a favorite Ayurvedic recipe? (could be anything – an Ayurvedic breakfast or tea, a cold remedy, something for indigestion, or detoxing)?

A

My golden milk

1/2 cup water mixed with 1/2 cup milk + 1/2 tsp termeric, a small pc of ginger, a pinch black pepper and 2 dates. 

Q

10. {PLEASE PICK 1 or More as you see fit!}  Can you share a brief overview of the doshic or lifestyle or other imbalances that can lead to the following common ailments? What do you see as the path back to balance?

A

a.     Bloating – Vata dosha – easy warm easy to digest food, eat on time and find a way to relax yourself

b.     Persistent weight issues – vata, pitta and kapha dosha – move more, exercise more, eat warm and smaller meals, eat food that is easy to digest based on your Prakriti. Balance stress and lifestyle. Sleep well etc

Q

11. Please paint the picture of a Yoga journey under your care as an instructor? How do you recommend patients make the best of remote sessions and gain the maximum benefit before coming in for in-person sessions.

A

A person who gets associated with me gets a lot of physical, emotional and spiritual benefits. Not only do they get rid of the physical ailments they come back to their optimum weight, manage stress, sleep better, eat better, have an improved lifestyle and start connecting spiritually too.

Q

12. How has Yoga enhanced your life personally?

A

• Ayurveda Yoga & Fitness Yoga Remedies
• Posted By

HOW TO ACHIEVE AYURVEDIC WELLNESS DURING WINTERS?

Winter is here and it’s time to remind ourselves that the changes in the weather can and will affect several factors of your life. The cloudy days in this seemingly dormant season can often times leave us feeling stagnant, weighed down or uninspired. According to Ayurvedic principles, winter is the season of kapha and specific guidelines should be followed to obtain a balance of the doshas and maintain one’s overall health. Adopting the following kapha-pacifying regimen into your lifestyle will help maintain mind body balance and harmony during this season.

LIFESTYLE CHANGES YOU MAY WANT TO CONSIDER:

Early birds may want to consider sleeping in a little longer (waking up around 7 am recommended in winter!); also, taking a pause from constantly rushing (especially after the hustle-bustle of holiday shopping and year-end deadlines!) is more important in this season than any other – because adequate rest and overall steadiness are important to keep your kapha in check, and your body temperature maintained optimally. Interestingly (and expectedly), Ayurveda recommends surrounding yourself with people and loved ones in winter months to abate depression and loneliness – sure signs of kapha imbalance.

Adding oil rubs with sesame or corn oil – all over your body prior to a hot shower in the AM, and to your scalp and the soles of your feet at bed time – will also pacify kapha and keep your circulation strong.

Yoga and meditation

Starting your day with sun salutations can give your circulation the necessary boost it needs in the winter months. Also helpful are poses that help open up the chest cavity and give your windpipe a gentle stretch so you can stay congestion free all winter – try locust, boat, lion, fish and camel. Advanced practitioners should add in shoulder and head stands to further add a boost of immunity!

Boat pose:

Sit on the floor with straight legs in front of you. Inhale and bend your knees so your feet are flat on the floor. Place your hands on the side of your thighs just below your hips, keeping your fingers pointed toward your toes. Exhale and slowly lean back at your hips lifting your legs, with bent knees, a few inches off the floor.

Slowly straighten out your legs. Begin to slowly move your arms alongside your legs with palms facing down until they are parallel to the floor. Hold for 10-20 seconds to begin, gradually increasing the time you hold the pose to one minute.

Release the pose by dropping the legs and returning to the sitting position.

These postures help promote circulation to the chest, stretch the throat, drain sinuses, and relieve congestion of the chest.

Breathing meditation can be a powerful addition to your practice – try right nostril breathing (exactly as it sounds; hold your left nostril closed with your thumb and inhale/exhale deeply from your right nostril ten times; repeat up to three times). More advanced practitioners can try the breath of fire (great for alleviating respiratory issues and allergies). Inhaling normally through the nose, exhale in short bursts of breath and with a gentle force – exhaling about 15-25 times before resting briefly. Repeat 3-5 times. This breathing meditation improves absorption of oxygen into your bloodstream and warms the body from within.

Locust pose:

Begin with your belly on the floor. Keep your arms at the sides of your torso, forehead resting on the ground, and your palms up. Breathe out and raise your head, legs, arms, and upper torso away from the ground. Raise your arms so that they come parallel to the ground and actively stretch them backwards. Hold for 30 seconds to a minute. Exhale. Repeat if desired.

DIET:

Herbal teas – especially those made from ginger, cinnamon and clove – are great for the season. Another holiday drink that features those very ingredients? You guessed it – mulled wine (in moderation!) also helps in healthy digestion and circulation during the winter months. Also, try these kapha-pacifying ayurvedic recipes for winter warmth and well-being!

Recipes

Recommended Breakfast recipe: Quinoa, Walnut & Date Cereal

3 whole Dates, 1 tbsp Ghee (Clarified Butter), 1 tbsp Maple Syrup, ½ c Quinoa, ¼ tsp Salt, ¼ c Walnuts

1.Chop walnuts. In a medium saucepan, dry roast walnuts on medium heat until browned. Meanwhile, chop dates.

2.Add remaining ingredients and continue frying the quinoa in ghee for another 60 seconds.

3.Add 1 cup of water and bring to a boil. Lower heat and cover. Continue simmering for 20 minutes or until quinoa is soft.

4.Add maple syrup to taste and serve!

Lunch meals should consist of kapha-soothing food such as whole-wheat bread, steamed vegetables, and hot soup. If you opt to consume meat, Ayurveda says that the winter is a good time to eat it since agni (digestive fire) is strong.

An hour after having your meal, you can help increase heat and pitta, improve circulation and eliminate mucus in the system by drinking a hot cup of tea. Ayurveda recommends a tea blend of dry ginger, cinnamon, a pinch of clove for the colder months.

Lunch or Dinner Recipe Suggestion: Warming Vegetable Ragout (Serves 2)

Ingredients:

1 large onion – cut into wedges

1 medium turnip

2 medium carrots

1 medium beetroot

½ cup Vegetable Stock

1 tsp. Curry powder

Parsley leaves and Lemon Zest (for garnish)

Ghee (Clarified butter), Mustard Oil & Unsalted butter

Salt & Pepper

• Pre-heat oven to 425 degrees
• Peel and chop the turnip, carrots and beetroot into ½ inch cubes and toss with half a teaspoon each of ghee and mustard oil. Place on a baking sheet and roast for about twenty minutes, until the vegetables are tender
• Heat ghee in a large skillet and cook the onions until golden brown
• Add the roasted vegetables into the skillet, adding vegetable stock, curry powder and sale and pepper to taste. Simmer for 3-4 minutes until vegetables are thoroughly coated.
• Garnish with parsley and lemon zest

Optional: Pick cornbread for your choice of carb for its kapha-moderating properties!

Snack: Carrot Probiotic Drink (8 servings)

5-6 medium carrots

2 medium beetroots

8 cups of filtered water

Chili powder

Mustard powder

Black salt, to taste

• Thoroughly rinse and
• peel the carrots and beetroot
• Sliver the carrots and beetroot into 1-inch long pieces
• Mix all the ingredients together in a glass or ceramic jar, and cover with a lid or muslin cloth
• Leave the jar in the sun for 3-4 days, stirring the jar every day with a clean wooden spoon and covering it back up after stirring
• The fermentation should lend a sour taste to the mix which should be ready to drink in 3-4 days
• Consume within 1-2 days of making for a great digestive boost and kapha-pacifying goodness!

• Experts Yoga & Fitness Yoga Remedies
• Posted By

YOGA FOR BEGINNERS WITH KIRTHIKA S.

Q

1. What are the first 3-5 things an individual can do to get started on a Yogic way of life? 

A

Q

2. Can you share a few examples of when you have seen Yoga at its most transformative, or essentially its best?

A

I see Yoga transforming lives including mine every day. But to name 1or 2,

1. I have seen my students who were struggling to conceive do it naturally after consistent practice

2. I have seen my students manage with extreme anxiety to now be comfortable & confident in their skin. It transforms you physically yes, but also mentally & emotionally for the best

Q

3. Are there certain situations, persons, or diseases that you have found Yoga to be more valuable for?

A

Yoga is valuable for all persons with any condition. Anyone having a body & breath should move & will benefit from yoga & movement when done correctly :).

Q

4. Are there situations or conditions you believe Yoga may not work, or that other modalities may provide greater impact?

A

Yoga is a way of life & in no way should be used as a substitute for your medical treatment. However, if you have any medical condition, adding yoga to your lifestyle (done under guidance) will only make your healing process all the more effective

Q

5. What are some recommendations you have for someone to get the most out of their initial Yoga journey?

A

As a beginner,

1. Consistency is key: showing up every single time in your practice without fail is key to establish your practice & start seeing some results

2. Stop comparing & competing: While I leverage social media pages as a source for inspiring others to dwell into this journey of Yoga, it can also be sometimes daunting to see certain body types doing certain kinds of asanas, looking a certain way, a certain outfit. So stop comparing & begin your journey for yourself not for others.

Q

6. When choosing a Yoga Instructor, what are some of the questions you recommend someone ask? Are there other things you recommend people research to ensure a good fit with their Yoga Instructor?

A

The only way to know if a teacher is a good fit for you is by trying his/her classes. One can look at the student reviews & the message that they share through their social media. But I have found so many amazing teachers who are not that big on social media. So best would be to try different teachers, either through recommendations or through student feedback that you may find relating to your requirements.

Q

7. What are the top 3-5 Ayurvedic herbs you believe we all need in our lives? Do they have any caveats or contra-indications in some situations?

A

For me 3 herbs that I swear by for myself & family: Cumin, Amala, Triphala. Being a mom and an Ayurvedic student, I know one medicine or herb does not fit all.. so before consuming any of this, I would consult an Ayurvedic practitioner for the amounts depending on our current health state, dosha etc

Q

A

Few Ayurvedic spices we all must have in kitchen: Turmeric, Pepper, Ajwain

Q 

A  

• Beauty Yoga & Fitness Yoga Remedies
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THE POWER OF YOGA FOR BEAUTIFUL AND GLOWING SKIN

It’s not just a coincidence that your favorite yoga instructor always seems to be wearing an otherworldly glow – yoga is not only an incredible form of exercise (physically and mentally!) but it can also be a powerful tool in your quest for skin that is naturally and consistently radiant. That’s why we put together a guide of some common yoga poses that have substantial implications for healthy skin – and overall wellness. Just remember, as with all yoga practices – start slow, and warm up before trying challenging poses. And, if you’re a beginner, take your time with simple poses until you’re gradually able to attempt those that are more difficult!

1

Downward Facing Dog

This ubiquitous pose is an iteration of the forward bend, commonly practiced in yoga for skin, and helps combat the natural effects of gravity, by allowing the head to naturally fall toward the ground, rather than upward to the sky. The forward bend also encourages blood to flow to the face more quickly, bringing oxygen and other nutrients that encourage skin regeneration and fight free radicals, leading to a natural glow.

2

Seated Twist (Bharadvaja’s Twist)

This twisting pose is a great addition to your face yoga for glowing skin routine as it encourages digestive health – which many agree is a key to ridding the organs of toxins and impurities, which can manifest themselves in the form of acne and other blemishes on the skin. But remember – there is more to this pose than the twisting motion. Deep, cleansing breaths are necessary to take advantage of its full benefits. Also, be sure to follow your practice with a glass of water to help flush the body of its toxins!

3

Tadasana (Mountain Pose)

 Simple poses like this allow your body to be still, as you focus on deep, rhythmic breaths. Ensuring your body gets a substantial and steady source of oxygen is a crucial component of healthy skin – and while it may seem obvious, many adults barely breathe into their throats! The flow of oxygen into and out of the body keeps your systems running functionally, and purges the body of toxins.

4

Warrior I

 This pose is physically strenuous, and increases the heart rate and rate of circulation throughout the body. It also prompts sweat, which is also an effective way to cleanse the body of harmful impurities. Alternatives to Warrior I include the Chair Pose and Half Moon Pose.

5

Savasana

The corpse pose is a great way to relax and rejuvenate the entire body – and skin – via meditation and yogic breathing. Deep, cleansing breaths, coupled with a release of muscular tension throughout the body, allow for a natural sense of calm and the alleviation of anxiety – further preventing visible signs of stress like wrinkles and frown lines.

And there you have it – a quick guide to some useful skin-centric yoga poses that benefit the whole body as well. Of course, these poses are most effective as part of a regular and varied yoga practice. As always, exercise caution when practicing yoga (or any other form of physical exercise)! And, for another powerful and natural way to achieve glowing skin, check out our full line of face oils – targeted to solve common skin issues with 100% organic, botanical extracts!

• Beauty Yoga & Fitness Yoga Remedies
• Posted By

UNLOCK THE SECRET TO YOUTHFUL SKIN WITH FACE YOGA TECHNIQUES!

Yoga works just as well at facial detox and toning as it does for the rest of your body! The benefits of face yoga are not only limited to detox and toning but also include improving the elasticity and tone of your face, giving it a more youthful appearance.

These exercises rooted in ancient Yogic wisdom can have a major impact on the elasticity and the tone of your face—giving it that healthy, youthful look. The added bonus is that you can do them practically anywhere– in front of the TV, your desk at work, even the restaurant bathroom when that girlfriend is running late for lunch—the only requirement is clean hands. Make sure to spread the exercises out, taking a few breaths to let your face relax between each one. Below is a brief guide on how to do face massage:

1

Wake your face up:

 Reach back with your tongue as far as it will go and breathe evenly through a few breaths. It will feel a little strange at first—but it’s totally worth it. This action helps your whole body become alert, especially your face muscles, which makes it a good choice to start with.

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2

Crease out fine lines:

 Spend some time creasing out fine lines in the face, like the vertical lines between your brows. Use your forefinger and thumb to push your eyebrows away from each other, which is the opposite direction that they go when frowning or squinting. I find this works best when using a few drops of face oil with the motion.

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3

Stretch your eyelids:

Eyelids tend to get heavier with age, so a little bit of stretching can help keep them healthy. Look upwards and raise your eyebrows at the same time. Then gently close your eyelids, while still looking up.

4

Smooth out crow’s feet:

Place your forefinger on the temple, and thumb on the top of your cheekbone, to gently stretch out crow’s feet. This is another exercise that pairs well with the application of face oils.

5

Erase laugh lines:

 This is a fun one to do in front of the mirror. Suck the insides of your cheeks in, almost like you’re making a fish face. Hold for a few seconds, keeping your eyes wide open. Once your eyes start to water (which shouldn’t hurt!), you may blink and release the pose.

6

Define your jowls:

Put two fingers to your closed lips to prevent air from escaping, and then fill your cheeks with air so they puff out. Hold for a few seconds then release with a soft exhale. This will raise everything in your face preventing the sagging in that area that comes with age. 

Another great exercise to firm neck skin is the following: Use the four fingers to massage upwards, starting at the collarbone and ending at the chin. Massage the neck alternatively with each hand using firm upward strokes. Repeat for about 20 quick strokes.

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7

An all-over facelift:

 Place the index and middle finger of each hand firmly under the lower lip, and the thumb under the chin. (Your fingertips should be touching and creating a slight V that your chin can rest in). Move each hand up towards the ear with a firm sweeping motion along your cheeks. End with your thumbs on the dip just behind your ear—where the jawbone meets the bony part of your skull). Press the point gently but firmly with your thumb, applying even pressure for about 30 seconds. This stimulates the marma point attached to facial muscles and nerves, helping tone skin fight the appearance of wrinkles. Face massage for wrinkles is an effective technique which can help you to combat the appearance of wrinkles. Repeat this non-surgical facelift technique 5-10 times.