Everyday Ayurveda A Practical Guide to Healthy Living Danny Cavanagh & Carol Willis Discover the ancient Ayurvedic secrets of balancing the mind and body for health, happiness and fulfilment Ayurveda UK Published by: Ayurveda UK Copyright © 2004 by Danny Cavanagh PO Box 5761, Burton-on-Trent, DE13 9YW Tel: 0870 744 1508 www.ayurveda.uk.com [email protected] All rights reserved. This book, or parts thereof, may not be reproduced in any form without permission. Every effort has been made to ensure the information contained in this booklet is complete and accurate. However, neither the publisher nor the author is engaged in rendering professional advice or services to the reader. The ideas, procedures and suggestions offered in this book are not intended as a substitute for consulting with your physician. All matters regarding health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss, injury or damage allegedly arising from any information suggested in this book. The Practical Guide to Healthy Living Danny Cavanagh & Carol Willis He whose happiness is within, whose contentment is within, whose light is all within, that yogi, being one with Brahman, attains eternal freedom in divine consciousness ~ Bhagavad-Gita ~ Contents Body types & nutrition Page 1 Body-type questionnaire Page 2 Understanding Vata, Pitta & Kapha Page 6 The dosha family go shopping Page 7 Vata dosha & Vata balancing diet Page 9 Pitta dosha & Pitta balancing diet Page 11 Kapha dosha & Kapha balancing diet Page 13 Recommendations for losing weight Page 16 A balanced diet and the six tastes Page 17 Improving digestion & maintaining health Page 18 Other nutritional considerations Page 23 Adverse effects of microwaved food Page 25 Summary of dietary principles Page 27 The day starts the day before Page 28 Daily routines, exercise & yoga Page 29 Dinacharya Page 30 Nature’s natural cycles Page 33 The ideal daily routine Page 34 Oil massage & daily massage plan Page 35 So-hum meditation Page 38 Pranayama Page 40 Exercise & daily exercise plan Page 42 Ayurvedic warm-up exercises Page 46 Yoga postures & Sun Salute Page 47 Yoga practice guidelines Page 50 Yoga Nidra Page 51 Summary of lifestyle principles Page 56 Ayurveda detox programs Page 57 Background to Panchakarma Page 60 Stages of panchakarma – shamana & purvakarma Page 61 Stages of panchakarma – virechana Page 62 Stages of panchakarma – samsarjana krama Page 63 Stages of panchakarma – basti Page 64 Stages of panchakarma – rasayana Page 65 Stages of panchakarma – post treatment Page 66 Panchakarma detox – foods to favour/avoid Page 67 Panchakarma detox – post treatment meal routines Page 68 Castor oil & Ghee Page 69 Maintaining good health Page 71 Ayurvedic therapies Page 72 Dhatus Page 75 Panchakarma FAQ Page 77 Other detox options introduction Page 79 The Mini Detox Page 80 The Dhal Detox Page 81 The Lemon Detox Page 82 The Combination Detox Page 83 Recommended Detox options Page 84 Healthy drinks Page 85 Ayurvedic herbs & oils Page 86 Classification of herbs used in Ayurveda Page 87 Ayurvedic herbs Page 90 Triphala & Aloe Vera Page 92 Herbal formulas for common ailments Page 93 Guide to using aromatic oils Page 97 Practical therapies & advise Page 99 Nasya Page 100 Skin brushing, tongue cleansing & neti pot Page 102 The Bates Method Page 103 Eye exercises & Netra Program Page 104 Balancing the female cycle Page 106 How to keep joints healthy Page 109 How to cope with allergies Page 111 Stress free vacations Page 113 Tip for air travel Page 114 Balancing the mind & emotions Page 115 How to be happy & peaceful Page 116 Key points for cultivating mental peace Page 120 The Enquiry Page 121 Thought field therapy (Tft) Page 123 Stress free vacations Page 126 Tips for air travel Page 127 Accomplishing goals Page 94 Starting an Ayurvedic lifestyle Page 98 Mantras & healing sounds Page 129 Lakshmi, Ganesha, Gayatri, Maha Mrityunjaya, Dhanvantre, Kubera mantras Page 131 Shiva , Mani, Dattatreya, Vasudeva, Tara, Taraka rama mantras Page 132 Planetary healing & protective mantras Page 133 Planetary strengthening & vastu mantras Page 134 Chakra mantras Page 134 Bija shakti mantras Page 135 Healing sounds Page 136 Additional mantra information Page 137 Overtoning Page 140 Recipes Page 141 Dhal Page 142 Sauces Page 143 Churnas Page 144 Chutneys Page 145 Dips Page 146 Dressings Page 147 Vegetables Page 148 Curry dishes Page 150 Rice dishes Page 151 Grain dishes Page 152 Soups Page 153 Deserts Page 156 Herbal teas Page 157 Lassi & Raita Page 159 Juices Page 160 Other drinks & digestives Page 161 Milk drinks Page 162 Ghee Page 163 Chapatis Page 164 For the kitchen Page 165 Inspirational Quotes & Sayings Page 166 Appendices Page 174 Toxins in your bathroom Page 176 Suntan lotions Page 177 Recommended reading Page 179 Scientific references Page 181 Glossary Page 182 Resources Page 183 ii About the Authors Danny Cavanagh and Carol Willis began their study of Ayurveda in the late 1980s and trained as Ayurvedic Panchakarma Technicians at the Maharishi University of Valkenburg in Holland in 1993. Since that time they have also studied with the renowned Dr Vacant Lad at the Ayurvedic Institute in New Mexico and Dr David Frawley and Atreya Smith at the American and European Institute of Ayurveda. The subjects they have studied include pulse reading, Ayurvedic herbology, Ayurvedic diet and nutrition and Marma therapy. They gave up their careers as Nature Reserve Warden and Photographer respectively and decided to dedicate their lives to passing on this ancient knowledge of rejuvenation and revitalisation to others. They have run many centres across the UK and have treated thousands of clients, including many high- profile celebrities and members of the royal family. In their role as both massage therapists and personal development/stress management counsellors they have witnessed extraordinary improvements in the quality of life of many of their guests due to the power of the programs they administer. Presently they run a very exclusive Panchakarma detox and stress management service in Staffordshire where they take one client at a time and gently guide them in the Ayurvedic way of living harmoniously with their environment. Each client receives instruction in meditation, yoga and exercise and advice on diet and nutrition but the highlight of each day is often the luxurious two-hour massage and detoxification therapy they receive. Danny and Carol also offer business clients a detox retreat program in a beautiful setting in the Peak District as, amongst other things, the knowledge of body-types is an invaluable aid to understanding their colleagues’ innate strengths, weaknesses and behaviour. Learning in a group is an excellent team building exercise and helps forge and strengthen business relationships. As if their schedule isn’t busy enough, they also occasionally administer Ayurvedic detox and education retreats in Europe and the USA, travelling with their team of Ayurvedic massage technicians and custom-built treatment equipment to their client’s homes, albeit usually very large homes. Primarily, they consider themselves facilitators and maintain that, whilst they may help carry out the various massage and counselling therapies, it is the client who ultimately allows the changes to their health, emotions, behaviour and healing to take place. They are committed to spreading the knowledge of Ayurveda and spend much of their time acting as an advice service to both clients and public alike. Introduction This book has been compiled to provide a practical help guide to those interested in following a healthy Ayurvedic lifestyle. With complementary therapies and esoteric philosophies becoming much more widely accepted and available in the west many people are interested in finding out more. However, whilst there is a wealth of information in the public domain, there is little in the way of sound, practical advice available to the lay person, especially in the field of Ayurveda. We hope this book will address some of these shortfalls and provide a practical basis for self-improvement. As an all encompassing holistic health-care system, the science of Ayurveda can be viewed as an umbrella discipline or ‘mother’ of many modern-day alternative therapies. Having been a successful primary health-care modality for millions of people for many thousands of years it’s translation as ‘the knowledge of life’ is most apt. The oldest written records originate in India and date back over 2000 years and its recommendations and advice for healthy living are as relevant today they ever were – and probably even more so. An important aspect of Ayurveda lies in its ability to understand and describe the subtle energies and intelligence flowing through our bodies. Ayurvedic doctors skilled in the ancient practice of pulse reading are able to accurately diagnose imbalances in an individual on a mental, physical, emotional and spiritual level. This allows them to prescribe very effective herbal and behavioural remedies. Unfortunately, as this skill is traditionally passed down verbally from one generation of Vaidyas (Ayurvedic doctors) to the next, much of this art has been lost and it is now rarely taught in Ayurvedic collages and universities. It is not a subject we will address in this book but it is well worth finding an Ayurvedic practitioner that is skilled in this field if you have severe chronic health problems. However, the Ayurvedic texts contain a treasure trove of knowledge based on its profound understanding of the deeper workings of nature and the rhythms and cycles that govern all life on earth. This knowledge is practical, easy to understand and is suitable for anyone interested in improving their physical, mental and spiritual health. It is our aim to faithfully present this knowledge in clear, easy-to-follow steps which you can slowly introduce into your life if you have choose to take responsibility for your own health and well-being and are willing to dedicate a little time and effort. In the first chapter you will learn how to ascertain your unique Ayurvedic body-type. You will also learn how to recognise imbalances in your body-type when you stray from your natural way of being and, most importantly, how you can rectify them through diet and lifestyle adaptations. If we insist in following inappropriate diets or lifestyles for prolonged periods of time our body begins to malfunction and slowly but surely deteriorates. As toxins build up in the mind and body we become prone to persistent aches and pains and feelings of unease, anxiety or depression. If these signs and symptoms of ‘dis-ease’ are left unchecked we eventually begin to show signs of premature aging and suffer from more chronic conditions. By following the guidelines for your particular body-type or imbalance the immune, digestive, endocrine and nervous system will be gently and naturally brought back into balance and good health and a calm, focused mind will ensue. Firstly you should identify your body-type - the body-type questionnaire will help you do this. A visit to an Ayurvedic consultant trained in pulse reading will help ensure a more accurate assessment but as these are still few and far between in the west the questionnaire is the next best alternative. Once you have ascertained your psycho-physiological make-up it is then a simple matter of following the general guidelines for your specific doshic make-up (body-type). However, you may need to adapt this slightly to take account of the time of year and the imbalances that are present in your physiology. If you’re one of the lucky few who are relatively well balanced you’ll probably find you are naturally following some of these practices already. It is worth bearing in mind that maintaining good digestion and ensuring a clean, fully-functioning colon are the key to physical health, mental well-being, spiritual harmony and the absence of ‘dis-ease’. Eating the right foods to balance your body-type is the key to proper digestion. Different body-types require very different foods but once you know your Ayurvedic body-type you can tailor the foods you eat on a regular basis to help keep the mind and body functioning properly and operating in perfect balance. The key is moderation and maintaining an adequate supply of the foods that are good for you and reducing those that aren’t so good. Also, the secret of attaining your perfect weight isn’t necessarily totally dependant on regulating the amount you eat or the number of calories you consume, but more often the choice of foods you eat, the times at which they are eaten and the manner in which they are eaten. In chapter two we introduce you to the natural cycles of nature and describe methods that can be utilised for to keep your physiology in alignment with these ever-changing patterns of energy. Although we can’t see these energy cycles we can feel their varying ‘flavours’ as day turns to night or summer turns to winter. We can also witness the unpleasant effects of falling out of alignment with these cycles but, conversely, can also enjoy the pleasure of keeping in tune with the rhythm of these energy flows. The exercise and yoga routines will keep the body supple and free of toxins, while the breathing exercises and meditation will help balance the mind. A balanced mind creates calmness, health and vitality. Lifestyle and behaviour play another key role in maintaining balance and harmony in your mind and body and again different body-types require slightly different approaches. However, the exercise and yoga routines we’ve included in this book can be followed by just about anyone and will have a beneficial effect on the health and wellbeing of everyone who is motivated to putting in a little practice each day. You should consult your GP before undertaking any physical exercise if you have, or have had, any medical problems or feel unwell or unfit. As yoga is very popular nowadays it should be relatively easy to find a competent Yoga instructor in your local area who can advise you further and tailor your practice to suit your level of health, suppleness and fitness. However, always remember that yoga is not about pushing, straining and contorting the body un-naturally – each posture should be eased into slowly, gracefully and gently, leaving the body feeling refreshed and invigorated – not worn out and aching. The adage, ‘no pain, no gain’ has no place in the Ayurvedic Yoga system. Following our instructions for balancing the breath (pranayama) and settling the mind (meditation) are powerful ways to begin to experience profound levels of inner peace and harmony in a very short space of time. These techniques are now widely accepted as scientifically valid ways to improve health and reduce stress on a deep psychological level. Many large corporations, especially in the USA and Japan, have trained their key staff in these skills to help them cope with the ever-increasing pressures of the modern- day work environment whilst also improving their competitive edge and resourcefulness. Of course there are side-effects – reduced weight, stronger digestion, increased immunity and a peaceful, relaxed mind. In chapter three we introduce the concept of ‘the detox’. From an Ayurvedic standpoint the digestive tract is often the primary source of illness and keeping it balanced and fully-functioning is of utmost importance. Eating the right foods for your body-type with reference to the seasons is the first place to start. However, especially in the west and especially in today’s fast-paced society, getting adequate nutrition at the right time of day and in the right environment can be very difficult. To compound this, the food we eat is often refined, processed and lacking in the essential nutrients we need to maintain, let alone improve, our bodies. A ‘detox’ is designed to gently remove impurities from the body in a way that works in harmony with it. Detoxing should be an enjoyable experience that should leave the body feeling light, vibrant and full of energy –‘no pain, no gain’ has no part in Ayurveda. Struggle, strain and un-natural diets will only imbalance the body further and should be avoided. Detox programs are best done under the supervision of a qualified nutritionist but there is no harm in trying them yourself as long as you stop as soon as you begin to experience any unpleasant ‘detoxing symptoms’ (headaches, nausea etc). We’ve also included an overview of some of the therapies that may be administered during Panchakarma (an Ayurveda detox program). Ayurveda employs a wide range of powerful massage techniques to help rectify imbalances within the physiology, many involving two technicians working in harmony on either side of the body. Most Ayurvedic massages are luxuriously relaxing, to soothe the body and calm the mind, while others are more stimulating, to energise the body and mobilise impurities. Treatment plans are usually individually tailored, so whether you need to relax the mind or purify and revitalise the whole body a suitable treatment package will be prescribed to help bring the body back into balance. However, on a daily basis you can also carry out your own ‘mini-massage’ – it is simple to do and highly effective in delaying the signs of aging, toning the skin and helping strengthen the immune system. This section will also help you understand the benefits of improving your digestion and keeping your bowels cleansed and healthy for optimum assimilation of nutrients. As well as herbal oil massages, Panchakarma detox programs also utilise bastis; herbal oil enemas, which scientific studies have shown to increase the effective elimination of impurities by up to sixty percent. They are an essential component if you wish to lose weight, improve complexion or remove long- standing aches and pains from the muscles and joints. If you desire a flatter belly and a healthy glow these are the key to success. Chapter four contains a glossary of both Ayurvedic and western terminology used to describe the properties of herb and essential oils. It also includes a list of herbal formulas and the conditions they can be used for. Chapter five is dedicated to practical therapies and techniques you can do at home. There is information on nasal cleansing, to unblock the sinuses, and advise on how to cope with allergies. There is also information on joint problems and how they can be rectified, as well as some valuable information and remedies for female related problems. Chapter six gives practical advice for balancing the mind and resolving emotional conflicts. We’ve also included a section on Thought Field Therapy , a powerful technique developed by Dr. Roger Challahan, a clinical psychologist from the USA. By utilising this technique you can learn how to ‘tap’ some powerful meridian points that can relieve some of life’s most stubborn obstacles to growth and development such as phobias and fears. We have included a chapter on mantra chanting for you to experiment with. Many of our clients have had extraordinary results by introducing some of these mantras into their daily lives. We have also included a section of our favourite recipes to give you some idea of the types of meals you can prepare using ayurvedic principles. Each recipe provides a foundation on which you can experiment and adapt to your own particular tastes. Many are these recipes are tri-doshic and therefore suitable for all body-types; especially with the addition of churnas (herb and spice combinations). Finally, we’ve included a selection of famous quotes and saying in which we hope you’ll find elements of truth or inspiration relative to your own life path. We trust they will help motivate you move forward on your journey towards a more fulfilling, more healthy, more joyous life. The ‘Resources’ section, in the appendices, contains the website addresses for obtaining some of the products, herbs, oils and supplements mentioned in this guide. Chapter 1 Ayurvedic body-types & nutrition ~ how to live in tune with our constitution & eat a healthy diet ~ Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be. ~ anon ~ 1