WIXLIB

Ayurveda

Ayurvedaby Angela Hope-Murray

Ayurveda For Dummies Published by:John Wiley & Sons, LtdThe AtriumSouthern GateChichesterWest SussexPO19 8SQEnglandwww.wiley.com 2013 John Wiley & Sons, Ltd, Chichester, West Sussex.Registered officeJohn Wiley & Sons Ltd, The Atrium, Southern Gate, Chichester, West Sussex, PO19 8SQ, United KingdomFor details of our global editorial offices, for customer services and for information about how to apply forpermission to reuse the copyright material in this book please see our website at www.wiley.com.All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, ortransmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise,except as permitted by the UK Copyright, Designs and Patents Act 1988, without the prior permission ofthe publisher.Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some materialincluded with standard print versions of this book may not be included in e-books or in print-on-demand.If this book refers to media such as a CD or DVD that is not included in the version you purchased, youmay download this material at http://booksupport.wiley.com. For more information about Wileyproducts, visit www.wiley.com.Designations used by companies to distinguish their products are often claimed as trademarks. All brandnames and product names used in this book are trade names, service marks, trademarks or registeredtrademarks of their respective owners. The publisher is not associated with any product or vendormentioned in this book.LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: WHILE THE PUBLISHER AND AUTHOR HAVE USEDTHEIR BEST EFFORTS IN PREPARING THIS BOOK, THEY MAKE NO REPRESENTATIONS OR WARRANTIES WITH THE RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THISBOOK AND SPECIFICALLY DISCLAIM ANY IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. IT IS SOLD ON THE UNDERSTANDING THAT THE PUBLISHERIS NOT ENGAGED IN RENDERING PROFESSIONAL SERVICES AND NEITHER THE PUBLISHER NORTHE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. IF PROFESSIONAL ADVICEOR OTHER EXPERT ASSISTANCE IS REQUIRED, THE SERVICES OF A COMPETENT PROFESSIONALSHOULD BE SOUGHT.For general information on our other products and services, please contact our Customer CareDepartment within the U.S. at 877-762-2974, outside the U.S. at (001) 317-572-3993, or fax 317-572-4002.For technical support, please visit www.wiley.com/techsupport.A catalogue record for this book is available from the British Library.ISBN 978-1-118-30670-3 (pbk); ISBN 978-1-118-30667-3 (ebk);ISBN 978-1-118-30668-0 (ebk); ISBN 978-1-118-30669-7 (ebk)Printed in Great Britain by TJ International Ltd, Padstow, Cornwall

Contents at a GlanceIntroduction. 1Part I: Getting Started with Ayurveda. 7Chapter 1: Introducing Ayurveda: The Science of Life. 9Chapter 2: Focusing on the Fundamental Principles. 15Chapter 3: Uncovering the Subtle Energy Systems. 27Chapter 4: Determining Your Constitution. 39Part II: Living in Harmony with Ayurveda:Promoting Good Health. 47Chapter 5: Ease and Disease: Health According to Ayurveda. 49Chapter 6: The Rules of the Day: Dinacharya and Staying in Balance. 65Chapter 7: Seeking Union with Yoga. 83Chapter 8: Night-time Rituals for Sound Sleep and Fertility. 107Chapter 9: Changing Your Diet with the Seasons. 119Part III: Appetising Approaches to a Healthy Diet. 131Chapter 10: Stimulating the Palate: A Taste of Things to Come. 133Chapter 11: Selecting the Right Diet for Your Type. 147Chapter 12: Optimising Your Diet: A Recipe For Success. 159Part IV: Fitting Ways to Enhance Healing. 175Chapter 13: Stoking the Fire: Caring For Your Digestive System. 177Chapter 14: The Respiratory System: Breathing Life into Your Body. 189Chapter 15: Flexible Approaches for Your Musculoskeletal System. 199Chapter 16: The Secrets of Healthy Skin and Hair. 209Part V: The Part of Tens. 221Chapter 17: Ten Herbs For Maintaining Health. 223Chapter 18: Ten Super Spices for Your Kitchen. 233

Part VI: Appendices. 239Appendix A: Sanskrit Glossary. 241Appendix B: Botanical Index. 245Appendix C: Suppliers. 247Index. 253

Table of ContentsIntroduction. 1About This Book. 1Conventions Used in This Book. 2What You’re Not to Read. 2Foolish Assumptions. 2How This Book Is Organised. 3Part I: Getting Started with Ayurveda. 3Part II: Living in Harmony with Ayurveda:Promoting Good Health. 3Part III: Appetising Approaches to a Healthy Diet. 4Part IV: Fitting Ways to Enhance Healing. 4Part V: Part of Tens. 4Part VI: Appendices. 4Icons Used in This Book. 4Where to Go from Here. 5Part I: Getting Started with Ayurveda. 7Chapter 1: Introducing Ayurveda: The Science of Life . . . . . . . . . . . . . . 9Living Well and Maintaining Health. 9Surveying the Scope of Ayurveda. 11Locating the Practice and the Evidence. 13Chapter 2: Focusing on the Fundamental Principles . . . . . . . . . . . . . . 15Fixing on the Three States of Energy and the Five Elements. 15Ether. 16Air. 17Fire. 17Water. 17Earth. 18Examining the Twenty Qualities. 19Differentiating the Doshas. 20Vata. 20Pitta. 21Kapha. 22Navigating Your Body’s Networks: The Srotas. 22Looking at srota states. 22Getting to know the srotas. 23

viiiAyurveda For DummiesChapter 3: Uncovering the Subtle Energy Systems . . . . . . . . . . . . . . . . 27Pinpointing Three Essential Forces. 27Outling ojas. 28Targeting tejas. 28Promoting prana. 29Navigating the Nadis: Surveying the Subtle Nervous System. 30Discovering the Dhatus: Building Blocks of Your Body. 31Working with the Wheels of Power: The Chakras. 32Placing the Pancha Koshas: The Invisible Coverings. 35Chapter 4: Determining Your Constitution . . . . . . . . . . . . . . . . . . . . . . . 39Evaluating Your Constitution Type. 40Checking your physical type. 40Looking at physiological traits. 42Assessing your mental state. 44Determining Your Dosha. 45Part II: Living in Harmony with Ayurveda:Promoting Good Health. 47Chapter 5: Ease and Disease: Health According to Ayurveda . . . . . . 49Discovering Ama: Its Journey through the Body. 50The effect of vata dosha. 51The symptoms of ama accumulation. 52Tracing the Path of Disease. 53Accumulation: The start of discomfort. 53Aggravation: Things not quite right. 55Overflow: Circulation through the system. 56Relocation: Finding a new home. 57Manifestation: Symptoms brought forth. 57Diversification/specification: How complications set in. 57Knowing the Importance of Lifestyle for Your Health. 58Failure to acknowledge your inner wisdom. 58The effects of time. 59Sensory indiscretions. 59Finding Great Tips for Enhancing Your Senses. 60Nurturing your hearing. 60Seeing your world clearly. 61Being good to your skin. 62Keeping your nose in order. 62Bringing general health to your sense of taste and diet. 63

Table of ContentsChapter 6: The Rules of the Day: Dinacharya andStaying in Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65The Right Side of the Bed: Starting the Day with Energy. 66Reflecting before you start the day. 67Putting your best foot forward. 68Cleansing your body. 68Meditation: The Way to Nirvana and the Light in the Heart. 68Moving into meditation. 69Using a mantra. 70Being patient with difficulties. 70Looking After the Senses. 71Refreshing your eyes. 71Caring for teeth and gums. 72Tongue and mouth maintenance. 72Snehana: Loving the Body with Oil Massage. 75Selecting the best oils for your body type. 76Oil application to the ears: Karna purna. 77Oil application for the nostrils: Nasya. 78Adorning Your Body with Clothes and Perfumes. 78Choosing clothes for comfort. 78Co-ordinating colours with the doshas. 79Putting your best foot forward with comfortable shoes. 79Perfumes and oils. 80Time to Step Outside. 81Chapter 7: Seeking Union with Yoga . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83Understanding Yoga. 84Going with the Flow – Understanding Body Energy or Prana. 84Introducing a Simple Yoga Posture for Each Constitution. 87Trikonasana: A vata-pacifying posture. 87Ardha matsyendra: Posture for pitta management. 89Ardha matsyasana for the kapha constitution. 90Easing Disease with Yoga. 92Alleviating arthritis pain with natraj asana. 92Dealing with digestive problems with vatayanasana. 93Beating obesity with bhujangasana. 94Looking at yoga for your eyes. 95Roaring through the lion pose to destroy disease. 97Practising Simple Routines for Every Constitution. 99Saluting the sun. 99Moving with the moon: Chandra namaskar. 102Easing into Relaxation with Corpse and Waterfall Postures. 104Lying down for the corpse pose. 104Becoming a waterfall. 106ix

xAyurveda For DummiesChapter 8: Night-time Rituals for Sound Sleep and Fertility . . . . . . . 107Explaining the Different Types of Sleep. 108Considering Causes of – and Cures for – Insomnia. 109Getting acquainted with the Ayurvedic types of insomnia. 110Finding ways to get a good night’s sleep. 110Connecting Eating and Sleeping. 114Creating Beautiful Babies instead of Sleeping. 115Selecting foods for good reproductive tissue. 116Evaluating the uses of alcohol. 118Chapter 9: Changing Your Diet with the Seasons . . . . . . . . . . . . . . . . 119The Smooth Rhythms of the Body. 119Staying in Tune with the Seasons. 120Introducing the two parts of the year: Adana and Visarga. 121Matching your physical condition to the seasons. 122Adjusting Your Digestion in Autumn. 123Looking at the conditions. 123Eating the right foods. 124Warming Winter Foods. 125Cleansing Spring Foods. 127Cooling Summer Foods. 128Part III: Appetising Approaches to a Healthy Diet. 131Chapter 10: Stimulating the Palate: A Taste of Things to Come . . . . 133Rasa: Discovering the Six Essential Flavours. 133Selecting sweet (madhura). 134Savouring sour (amla). 136Securing salt (lavana). 137Broaching bitter (tikta). 138Promoting pungent (katu). 139Appreciating astringent (kashaya). 140Looking at the Six Stages of Digestion. 141The Second Course: When Food Leaves the Mouth. 142Effect during digestion: Releasing energy with virya. 142Effect after digestion: Vipaka. 143Prabhava. 144Introducing Agni: The Fuel for Life. 144Examining Your Digestion. 145Chapter 11: Selecting the Right Diet for Your Type . . . . . . . . . . . . . . . 147The Effect of Flavour on Your Emotions. 147Food and the Three States of Energy. 149Eating to Enhance Your Digestion. 151Identifying Incompatible Food Combinations. 152