Ayurv yurved edic ic Dinc Dincha hary rya a
C
il d b R
hG
D
1
Samadosha S amadosha samagnischa samadhatu malakriya. prasannatmendriyamana swasthya iti abhidiyate “
”
The above verse means, the normalcy of Dosha, Dhatu, Mala & Agni in our body is termed to be Swasthya. According to ayurveda swasthya(h a(health) does not only mean physical fitness but mental fitness as well.
C
il d b R
hG
D
2
Dharmartha Kama Mokshanam
“
Arogyam Moolamuttamam
”
Means Dharma, Artha, Kama & Moksha are all possible only through a good health. Health is the key step for every growth & success. Only a healthy body can serve nation.
C
il d b R
hG
D
3
च िनय य जी सवा वासयम ् ििये ुाव ते । ुजी अजाािा वकाराणा िअ ्।। ुपकर च य -
(Charaka Samhita Sutra Sthana Ch.5/Verse 13)
To maintain a complete health state (the Tridoshas in a state of healthy equilibrium, digestion & metabolism (Agni) in proper order), one should regularly used such articles or follow such things which are conductive to maintain a good health and are capable of preventing the attacks of diseases. For this, Ayurveda prescribes for each individual a specific daily routine which is known as ‘Dinacharya’ (literary means; Dina(Day) & Charya(Routine)) C
il d b R
hG
D
4
1. Rise and Shine
C
il d b R
hG
D
5
Brahme Muhurte Budhyet Swastho Raksharthmayusah | Bha. Pra. 1| 24
In order to enjoy a long, healthy life , a person should get up in the brahm-muhurta with positive thinking. He should also take care of what he eats at night; whether it is digested properly or not?
C
il d b R
hG
D
6
Brahme muhurte uttishtet swstho rakshartham ayushah:
(AH Sutra sthan 2.1)
To preserve a wholesome life of health and protect his wisdom and happiness one should rise early during period of Brahma Muhurta.
C
il d b R
hG
D
7
Brahma muhurta is literally translated as the moments of brahma, the energy of the God. Ayurveda teaches that these morning hours have a lightness of being. They should be spent in that space between mind and body, where our spirit attunes us most easily to our life purpose. It is most pure and fresh time of the day. It provides most cleanest oxygen for exercise and connective with most purest part of ourselves. Meditation at this time improves mental performance thus helps in increasing satva guna therefore subduing mental irritation or hyperactivity and lethargy which is contributed by rajas and tamas guna.
C
il d b R
hG
D
8
Why to get up during Brahma-Muhurta? Active vata advantage •
•
The last part of night is dominated by vata dosha, so if you wake up in the morning you will have active vata advantage Vata is responsible for flexibility, body movements, functioning of organs, enthusiasm, mental activities such as recalling, understanding etc., proper secretion and release of harmones enzymes etc. a properly balanced vata keeps body and mind in stable condition. Hence getting up early injects enthusiasm. C
il d b R
hG
D
9
Cortisol hormone •
•
Early morning is the time when secretion of cortisol hormone is maximum. Cortisol is a steroid hormone that regulates a wide range of processes throughout the body, including metabolism and the immune response. It also has a very important role in helping the body respond to stress. Thus getting up early stimulates bodily organs. C
il d b R
hG
D
10
Immediate activity after getting up Kardharshana " Karagre Vasate Lakshmi Kara Madhye Saraswathi Kara Mule Tu Govindah Prabate Kara Darshana “
"On the tip of your fingers is Goddess Lakshmi; on the base of your fingers is Goddess Saraswati; in the middle of your fingers is Lord Govinda. In this manner, look at your palm." When we begin our day with this prayer, we look at our palm [kar], which symbolises the five organs of action and then we invoke the various deities. We then say that all our actions during the day will be performed with the right attitude, dedication, discipline and love.
C
il d b R
hG
D
11
Immediate activity after getting upBend to touch the floor with your hands
सम - सने दे दे , पवत त -तन -मंिडते िडते । । ु षण भयं, पाद -पर ्म ्म मे ु-पन नमत ुभयं o ocean-draped, o adorned with mountain breasts, o consort of Lord Vishnu, Vishnu, forgive me for stepping on you.
C
il d b R
hG
D
12
2. Ushapan
C
il d b R
hG
D
13
Why Ushapan pan ? •
Early morning water is said to stimulate the stomach and body’ body’s jatharagni, diluting the acids that had been lying in body body overnight. Water Water helps them to push forward and throw outside, making room for the fresh HCL acid and digestive enzymes that will be needed when fresh load of food arrives. These diluted acid also clean cl ean some sludge as they move forward through the intestines. This palmful of water to be drunk before going to bathroom and proceeding with the day. C
il d b R
hG
D
14
During the night for about 6 to 8 hours we are not active. There is not much movement in our body. But food digestion and blood circulation is going on. During this time new cells are being produced and old are being removed from the body. All our internal organs are, in a manner of speaking, being flushed by the water during this time. If we have enough water in our body, this metabolism happens easily. If there is not enough water in our system, the garbage (old cells, etc.) that needs to be removed can not be flushed out of our body properly which creates toxins in our body, which in turn are responsible for creating abnormalities.
C
il d b R
hG
D
15
How? •
•
Water should be boiled and stored overnight in a clean shiny copper container. Ideally before brushing unless rajsik or tamsik food had been consumed previous night.
C
il d b R
hG
D
16
3.Defecation
C
il d b R
hG
D
17
Udadomukho mutrasakrddhikshinabhimukhe nishi Vacan niyamya prayatah samvitango vagunitah Prabartayot prachalitam na tu yatnadudhiryet
After the natural urge to dispel urine and faeces arises of its own accord, a person should eliminate them facing north if in the morning and if still dark then facing south. Silently one should squat, covering the head with cloth, attending to the urge commenced on its own and without initiating the urge by force. Sutra sthan 3.3 C
il d b R
hG
D
18
•
Natural urge, not using force
•
Gazing north
•
Sitting in private place
•
•
•
Not sitting near cowsheds, altars, burial grounds, on trees, near fire. Avoid places which are very dirty, the center of road, heaps of mud or ash, places of assembly or cow dung heaps Squat to evacuate your bowls. C
il d b R
hG
D
19
Why Squat? •
•
•
•
Sitting on a modern toilet places your knees at a 90-degree angle to your abdomen, which actually hinders elimination by pinching off your anal canal, as illustrated in the image below. Squatting, on the other hand, places your knees closer to your torso, and this position changes the spatial relationships of your intestinal organs and musculature, relaxing and straightening your rectum. As a result, you maximize the efficiency of elimination. Importantly, this prevents fecal stagnation and the accumulation of toxins in your intestinal tract that can fester and contribute to bowel problems and a variety of discomforts. In fact, non-Westernized societies, in which people squat rather than sit, do not have the high prevalence of bowel disease seen in developed nations; in some cultures with traditional lifestyles, these diseases are virtually unknown.
C
il d b R
hG
D
20
C
il d b R
hG
D
21
C
il d b R
hG
D
22
•
•
If you have sluggish bowl movements, drink mug of freshly boiled, very warm water every morning as soon as you awaken, before you eat or drink anything else. Add fresh ginger to second serving. This warm water will clean your mouth and esophagus, and stimulate your gastro colic reflex, urging flow down and out. If you wait until later in the morning or the day you are slowly poisoning yourself due to accumulation of lingering toxins and waste, and creating an opportunity for chronic conditions to arise. C
il d b R
hG
D
23
4. Dantadhavan
C
il d b R
hG
D
24
Modern toothpaste has following components •
Abrasives
•
Fluoride
•
Humectant
•
Thickening binder
•
Flavoring
•
Preservatives
•
Foaming detergents C
il d b R
hG
D
25
C
il d b R
hG
D
26
C
il d b R
hG
D
27
3. Abrasives- Hydrated Silica Scratching the surface of the tooth with an abrasive such as hydrated silica harms the enamel and prevents remineralization, much like using sand to clean glass. Severe wear could eventually occur. C
il d b R
hG
D
28
1. Abrasives-Calcium Carbonate It is an abrasive cleaning agent that helps to remove tartar and plaque. when ingested it can cause calcifications, kidney stones, hypocalcemia and joint problems
C
il d b R
hG
D
29
2. Fluoride in toothpaste •
•
•
Promotion of fluoride in toothpaste began in 1950s, as a novel idea for using the toxic surplus found in the slag that accumulated near mines where halogens were a byproduct of aluminum and metal ore refinement. It was found that fluoride may have a beneficial effect on teeth and US government approved widespread public health measures to encourage mass consumption of it. This conveniently allowed the companies that had previously struggled to dispose of their waste now to sell it as a wanted marketable ingredient of chemical companies specializing in toiletries. C
il d b R
hG
D
30
There are many negatives that have been discovered by researchers. Some of these are simple things like: • •
•
•
•
Excess fluoride causes discolored and crumbling teeth Laboratory animal testing has shown that fluoride influences an increase in the absorption of aluminum in the brain. Aluminum is what is found in the brains of patients with Alzheimer ’s. Fluoridation and hip fractures have been seen as related in as many as three different studies conducted by researchers. Excess fluoride has had detrimental effects on the musculoskeletal and nervous systems. This has lead to limited joint mobility, muscular degeneration, ligament calcification, and neurological deficits. Different studies have found a link between fluoride and about 10,000 cancer deaths per year, where men who were exposed to fluoride in the long term developed a greater likelihood of suffering from bone cancer. C
il d b R
hG
D
31
3. Humectant – Propylene glycol •
An active component in antifreeze, propylene glycol acts as a wetting agent and surfactant in toothpaste. The Material Safety Data Sheets for propylene glycol warn that the chemical can be rapidly absorbed through the skin, with prolonged contact leading to brain, liver and kidney abnormalities. The EPA won’t allow its workers to handle propylene glycol without wearing rubber gloves, yet it doesn’t stop the chemical from being used in common health care products.
C
il d b R
hG
D
32
4. Thickening agent - Carrageenan Being used in natural foods and toothpastes doesn’t mean carrageenan is totally safe. It has been shown to potentially cause inflammation in the intestine and possible colon tumors.
C
il d b R
hG
D
33
5. Flavoring agent - Saccharin Saccharin is a petroleum-based sugar substitute. Sounds yummy, right? Lab-produced “sugar ” made from crude oil. So tasty. Anyway, we digress. Saccharin is commonly used in diet foods, soft drinks, lip balms, and you guessed it, toothpaste. It ’s approximately 350 times sweeter than your run-of-the-mill sugar and falls into the same sweetener category as Acesulfame-K, sucralose, aspartyl phenylalanine methyl ester, alitame and tagatose. Saccharin was linked to cancer in a few clinical studies in the 1970’s but continues to be a commonly used additive in food and hygiene products.
C
il d b R
hG
D
34
6. Foaming detergents Sodium Laureth Sulfate
C
il d b R
hG
D
35
Great illusion- The more foam there is, the cleaner my teeth will be
C
il d b R
hG
D
36
Sodium Laureth Sulfate •
•
toothpastes contain surfactants like sodium lauryl sulfate, sodium laureth sulfate (SLS), or sodium lauryl ether sulfate (SLES). Surfactants are chemicals responsible for the foaming action of the toothpaste, but they also interfere with the functioning of your taste buds by breaking up the phospholipids on your tongue. This enhances bitter tastes and is thought to be the reason why everything tastes so bad right after you've brushed your teeth. C
il d b R
hG
D
37
•
•
Sodium laureth sulfate, or SLES, is a widely used detergent present in many shampoos and personal care items. This compound can be irritating to the eyes and skin, and may contain the carcinogen dioxane. The Cosmetic, Toiletry and Fragrance Association discourage SLES for prolonged use, unless in extremely low concentrations. According to a U.S. Environmental Protection Agency study, sodium laureth sulfate applied above a 5 percent concentration produced severe irritation, hair loss and death in laboratory animals. Despite controversy, SLES is a commonly used compound. long-term ingestion of 1,4-dioxane in rats caused cancer, tumors, kidney and liver damage. Some oral hygiene products such as toothpaste contain SLES. Long-term oral exposure increased tumor appearances in both humans and rats. The Agency for Toxic Substances and Disease registry states that long-term skin exposure mainly effects the liver and the kidney with possible links to cancer.
C
il d b R
hG
D
38
Triclosan •
•
In 2016, the FDA banned triclosan from soaps, however it ’s still allowed in toothpaste. That ’s right. It ’s banned from a product that we use on our hands, but not from a product that we put into our mouths. The world is weird. Health concerns associated with triclosan include cancer, weakened heart muscle function, endocrine issues, and bone deformation just to name a few.
C
il d b R
hG
D
39
Toothbrush •
A toothbrush should be used for maximum 7 days -Canadian dental association
•
It is made from recycled plastic
•
Can cause cancer
C
il d b R
hG
D
40
if you store all the family toothbrushes together in one container, the bacteria can spread from one to the other if the heads are touching.
C
il d b R
hG
D
41
bacteria and viruses falling from toilet spray “remain airborne long enough to settle on surfaces throughout the bathroom.”
C
il d b R
hG
D
42
Ayurveda recommends a panoply of spices for cleaning the mouth The plants and twigs of wood should be either •
Kashay(astringent)
•
Katu(pungent)
•
Tikta(bitter)
•
Should not be too sweet and salty(practically all pastes are sweet)
C
il d b R
hG
D
43
How to Use a Tooth Stick - Natural Toothbrush
•
• • •
• •
Cut a pencil size twig from your tree of choice (see recommended trees below). In some cases a piece of the root can also be used. Chew one end of the stick to remove the bark. Continue chewing until the end of the stick becomes brush like. Brush your teeth and massage your gums with your natural toothbrush. When finished, rinse and store for later use. When the bristles are no longer effective, cut that piece of the stick away and start again from step 2
C
il d b R
hG
D
44
How to do? •
Face east
•
Don’t talk
•
Squat to brush, don’t walk
C
il d b R
hG
D
45
Cinnamon •
Can be used all throughout the year
C
il d b R
hG
D
46
Neem •
Useful for late winters and summers as it cuts Kapha and lowers pitta.
C
il d b R
hG
D
47
Karanja Best among pungent plants and can be used for rainy season, when both heat of pitta and dampness of kapha high
C
il d b R
hG
D
48
Babool
C
il d b R
hG
D
49
Licorice
C
il d b R
hG
D
50
Mango tree twings
C
il d b R
hG
D
51
C
il d b R
hG
D
52
C
il d b R
hG
D
53
Home made Tooth Powder •
Cow dung ash+ salt
•
Triphala + alum+ salt+ camphor + miri
•
Lemon + salt
C
il d b R
hG
D
54
5. Jivha Nirlekhanam
C
il d b R
hG
D
55
•
•
Ayurveda recommends scrapping of the tongue, not brushing it. Brushing stimulates the buds but doesn't clean it. The old minuscule morsel of food lie trapped in crevices between tongue buds, like dirt at the bottom of the carpet between the thick loops of wool, creating toxins, lack of taste, bad taste and malodor. Ayurveda tells us to scrap the tongue to reduce oedema and stiffness of tongue as well, then rinse the mouth once again. C
il d b R
hG
D
56
•
•
To scrap the tongue use an instrument made of silver, gold, iron or strong twig of tree that is soft, smooth, ten fingers long and serves to clean. This removes bad taste and odor in mouth, cures oedema, stiffness of the tongue and returns the sense of taste. Holding oil still in the mouth strengthens and whitens teeth.
Susruta samhita, chikitsa sthan, ch 24, sloka 13-14
C
il d b R
hG
D
57
6. Gandush •
The concept of oil pulling is not new, and it has been mentioned in the Ayurvedic scripture called Charaka Samhita, where it is referred to as Kavala Graha or Kavala Gandusha. Oil Pulling involves the use of natural oils to clean anddetoxify oral cavity . Its benefits are not only to treat the oral cavity but also to cure and prevent many other health issues. C
il d b R
hG
D
58
C
il d b R
hG
D
59
How Does Oil Pulling Work? The oil which we swish around in our mouth mixes with the saliva. Lipids in the oil pull out toxins from the oral cavity. As the oil is swished around the teeth, gums, and tongue the oil continues to absorb toxins from Saliva and various glands in our mouth. Antibacterial properties of oils used in this practice also kill various germs inside the oral cavity. This oil usually ends up turning thin, viscous and white after swishing inside our mouth. Once the oil has reached this consistency, it should spit out. C
il d b R
hG
D
60
•
•
•
•
Sesame oil (can be used daily) gargling is beneficial for the strength of jaws, depth of voice, flabbiness of face, excellent gustatory sensation and good taste for food. One will neither get dryness of throat, nor do his lips ever get cracked; his teeth will never develop caries and will be deep-rooted; he will neither have any toothache nor will his teeth set on edge by sour intake; his teeth can chew even the hardest eatables. Reference: (Charaka Samhita Sutrasthana 5) Ghee and milk are very useful for oil pulling, when there is local or general burning sensation, ulceration and wounds caused by foreign bodies, poison wounds, alkalis (Kshara) and burns by fire. Honey - Holding honey in the mouth removes the sliminess of the mouth, heals the ulcers quickly, relieves burning sensation and thirst. It is also useful in quick healing of oral ulcers. Holding Dhanyamla – Fermented grain liquid in the mouth removes distaste, dirt (of teeth and tongue) and bad odour from the mouth.
C
il d b R
hG
D
61
Benefits of Oil Pulling for ‘Oral Health’: •
•
It strengthens teeth, gums and jaws. Prevents diseases of the gums and mouth, such as cavities and gingivitis.
•
Prevents bad breath.
•
Cures bleeding gums.
•
Prevents dryness of the lips, mouth and throat.
C
il d b R
hG
D
62
•
•
•
Kavala – mouth gargles – It is used in treating,
Diseases of the neck, head, ears, mouth and eyes Praseka – excess salivation, diseases of the throat
•
Dryness of the mouth, nausea
•
Tandra – stupor
•
Aruchi – anorexia
C
il d b R
hG
D
63
7. Karnapuran
C
il d b R
hG
D
64
The ayurvedic procedure of instilling medicated oils or clarified butter (ghee) in the ears is called Karna Purana. It is beneficial in ear diseases including hearing loss, tinnitus, Meniere’s disease (characterized by mainly vertigo), swimmer ’s ear and other diseases related to the ears.
C
il d b R
hG
D
65
•
•
•
•
Medicated oils are used in Karna Purana. These oils have strengthening properties for ear structures. These oils nourish all parts of the ears including external ear, middle ear, inner ear and eardrum. It is very helpful for Balance Disorders. Balance disorders are characterized by vertigo, dizziness and loss of balance. If you are suffering from frequent earaches, then it is the good therapy for your ears. The ayurvedic oils used in the therapy of Karna Poorna are beneficial for reducing inflammation and pain of the ears. Karna Purna also improves hearing capacity and quality. It nourishes the acoustic nerve and improves signal quality to the brain. It also enhances better interpretations of sounds by the hearing center in the brain. C
il d b R
hG
D
66
Steps for Karnapuran •
•
•
•
After ensuring there is no tear in eardrum, have someone pour warm, clean pure sesame oil into the outer ear canal. Use cotton to soak the warm oil and gradually squeeze it near the opening of the earcanal so that it flows smoothly. Let it absorb for 15-20 mins and then clear the ear by sitting up slowly, keeping the head directly forward and turning onto the opposite ear so that the oil drains directly out and not into the sinuses leading from the inner ear into oral cavity The oil must not be too warm or too cool. C
il d b R
hG
D
67
8. Nasya Ayurvedic texts define nasya as“Oushadham oushadha siddha sneham va nasikayaam deeyate inti nasyam”
It means, procedure where the medicated drugs or oils are administrated through the nostrils.
C
il d b R
hG
D
68
This type of Nasya is applicable to all healthy people. Specifically it is helpful in people suffering from, Stiffness of head, teeth, neck, jaw, shoulders obstruction of the throat Rhinitis – running nose Uvulitis Tonsillitis Nasal, Ear, and Corneal disorders hyper pigmentation, freckles Migraine and other types of headaches Diseases of the oral cavity, Gingivitis and loose teeth Eye disorders •
•
•
•
•
•
•
•
•
•
C
il d b R
hG
D
69
Advantages of Nasya One who practices nasal therapy on time, according to the prescribed method, will never have grey hair and will not experience hair fall. Instead his hair grows well. His eyes, nose and ears will not be affected by any morbidity. Being nourished by inhalation, his veins, joints, j oints, ligaments and tendons of head and neck gain greater strength. His face becomes cheerful and plump, and his voice becomes sweet and stable. All the sense organs become clear and three is considerable considerable strength. C
il d b R
hG
D
70
Advantages of Nasya •
•
The person, person, who practises practises nasal therapy therapy,, will not suffer from diseases related to head and neck. His hair does not turn grey with age. age. (Ref (Refer erence ence:: Char Charaka aka Sutras Sutrasthan thana a 5th chapter)
C
il d b R
hG
D
71
9. Anjan
C
il d b R
hG
D
72
•
•
All five elements play a role in maintaining eye health. Earth (prithivi) governs the muscular part of the eye, fire (tejas) rules the blood vessels, air (vayu) governs the color, water (apu) dominates the white area, and space (akasha) controls the tear ducts and channels. The eye is also governed by Alochaka Pitta, a subdosha of Pitta which becomes less balanced as we age. That's why it's important to care for your eyes throughout life.
C
il d b R
hG
D
73
10. Dhumapana •
•
Dhumapana is an Ayurvedic herbal smoking therapy for treating ailments (cough, bronchitis and asthma, etc). In this therapy, the person inhales herbal smoke to increases of kapha and Vata for treating or preventing the diseases. Dhumapana (literally “drinking smoke”), has been practiced for over 2,000 years. The inhalation of medicinal smoke – inhaling of medicinal herbal smoke is employed as a remedy for many different ailments. This therapy is very helpful with removing mucus in the body, and treat the ailments such as wet cough, bronchitis and asthma caused by mucus. Dhumapana is also recommended to be performed for promoting general health or preventing diseases. C
il d b R
hG
D
74
Turmeric, black Pepper and licorice for mucus and headaches: – Equal parts of turmeric, black Pepper and licorice powder – Add some ghee to it – Mix them well and make it a peanut butter-like paste – Wrap the mixture in a cloth, making it look like a cigar – Light and hold it close to your nose – Let the smoke be inhaled by your nostrils •
C
il d b R
hG
D
75
Cloves, ground betel nut and tobacco for cough: – 1 part of ground cloves – 4 parts of ground betel nut – 2 parts of tobacco – Wrap the herbs in a piece of paper, making it look like a cigarette – Smoke it just like smoking a cigarette
C
il d b R
hG
D
76
Sit close to a censer or incense burner, burn herbs in the vessel, and inhale the smoke through nostrils.
Inhalation will be through the nose to imbalance impurities in the nose and head, and through the mouth to imbalance impurities in the throat. C
il d b R
hG
D
77
12. Oiling for Body, Abhyanga
C
il d b R
hG
D
78
Abhyangam aacharet nityam sa jaraa shramavaataha Drushti prasaada pushti aayu susvapna twak daardhyakrut
Translated as: Abhyanga should be done by everyone, everyday, especially old aged and tired people. It improves eye sight, nourishes muscles, and improves age (life expectancy) and skin complexion. – Ashtanga Samgraha Sutrasthana. C
il d b R
hG
D
79
Benefits of abhyanga/ oil massage to the whole body ( Abhyanga) •
•
•
•
•
•
•
•
•
•
Softens and strengthens the skin. Decreases the effects of aging, anti-aging. Nourishes the body. Increases longevity/ life span. Improves sleep patterns. Strengthens the body ’s tolerance to injuries. Imparts a firmness to the limbs. Imparts tone and vigor to the dhatus (tissues) of the body. Stimulates the internal organs of the body, increases circulation. Pacifies Vata and Pitta and Harmonizes kapha dosha.
C
il d b R
hG
D
80
Oils that are best for Vata body type The primary qualities of vata are dry, light, cool, rough, subtle and mobile. Most of these qualities are opposite to the properties of oils in general. This is why warm oils like sesame and almond are good for pacifying vata
C
il d b R
hG
D
81
Oils that are best for Pitta body type The primary qualities of pitta are oily, sharp, hot, light, fleshy-smelling, spreading and liquid . Since pitta and oils in general share a lot of same qualities it is ideal to use cooling and neutral oils like sunflower and coconut
C
il d b R
hG
D
82
Oils that are best for Kapha body type The main qualities of kapha are oily, heavy, slow, smooth, soft, cool and static. Abhyanga with these warm oils is best for kapha. Eg Sesame oil, Almond oil
C
il d b R
hG
D
83
Ayurveda tells us that when the abhyanga oil is prepared with the right herbs and applied warm with vigorous motion, the herbs in the oil, the temperature of the oil , and the heat generated by the massage help open up the minute pores / srotas in the skin. There is suction like effect as we continue to massage with the herbal oil. The texts tell us that the pitta in the skin helps absorb the properties of the oil, and vayu (air) transports these materials through the srotas into the seven layers of skin into the blood stream.
C
il d b R
hG
D
84
Padangabhyam
C
il d b R
hG
D
85
Ayurvedic texts explain that human body is in the form of inverted trees, wherein, roots lie at the top (head), the branches (upper and lower limbs), are all attached to the trunk (body), directed downwards. Just as the trees are nurtured at their roots but fruits are obtained in their branches, the human body too if taken good care, we obtain its fruits in the branches (hands and legs). Hence, while enjoying the fruits in the form of daily activities that we do with our hands and limbs, it is also essential to take good care of them. C
il d b R
hG
D
86
Benefits of Padabhyanga •
•
It immediately alleviates roughness, stiffness, dryness, numbness and tingling sensation of foot and leg, tiredness of the foot, strengthening the foot, offering stability in the foot, and it makes the feet more attractive. Apart from the mentioned immediate effects, Padabhyanga offers several benefits to the body as a whole. It helps in improving and maintaining good eyesight, controls and balances vayu, cures sciatica, prevents cracks in the foot and cures fissures, improves blood circulation, removes contraction of muscles, ligaments and vessels of the feet.
C
il d b R
hG
D
87
For general foot health •
sesame oil,
•
cow ghee,
•
Ksheerabala tailam and
•
Eranda tailam are used
C
il d b R
hG
D
88
Points to note during a foot massage: •
•
•
•
Foot massage can be done at any time of the day and on daily basis too. It is more effective when done in late evenings or at bed time. Foot massage or ‘Padabhyanga’ also form part of ‘Sarva-Abhyanga’ (whole body oil massage) Foot massage should not be done when you have fever, cold, toxin induced coma, lymphatic or blood infections, infections, thrombosis, indigestion indigestion,, abnormal skin conditions, circulatory disorders disorders of lower limbs, and during acute trauma to foot. C
il d b R
hG
D
89
Shirobhyangam •
Ayurvedic Ayurvedic head massage massage focuses focuses on the shoulders, neck, face and head, the areas most vulnerable to stress and tension. The head massage induces a state of calm, peace and tranquility and promotes high levels of alertness and concentration concentration
C
il d b R
hG
D
90
What are the results of the Head massage? Wonderful and beneficial beneficial programme programme for de-stressing de-stressing the whole body An increase of the flow of cerebro-spinal cerebro-spinal fluids, thus strengthening the nervous system A dispersion of toxins from tense and knotted muscles, improvement of blood circulation in previously congested muscles and helps oxygenate the brain Helpful against eyestrain, eyestrain, tinitus, jaw ache and sinusitis, stimulates lymphatic drainage and aids sleep It helps to remove the toxins and other side effects effects caused by the use of dyes, etc. The massage has the effect effect of nourishing the hair roots and prevents excessive excessive hair loss •
•
•
•
•
C
il d b R
hG
D
91
In total there are 108 Marmas throughout the body and 12 from these are classified as Padu Marmas or Vital life centers. Six from the 12 vital life centers are located in the head and neck region alone.
C
il d b R
hG
D
92
13. Bathing
C
il d b R
hG
D
93
Benefits of a bath •
•
•
•
•
Balances emotions, mind and nervous system Enhances blood circulation Calms and freshens the mind and elevates the energy levels Enhances digestive activity by kindling the agni Removes tiredness, sleepiness, exhaustion, burning sensation, thirst, itching and perspiration
C
il d b R
hG
D
94
Following is the Shloka/ Sloka for a Holy Bath, which can be recited while taking a bath. •
•
"Ganga Cha Yamuna Chaiva Godavari Saraswati, Narmada Sindhu Kaveri Jalesmin Sannidhim Kuru" Meaning: The literal meaning of this mantra is: "In this water, I invoke the presence of divine waters from the rivers Ganga, Yamuna, Godavari, Saraswati, Narmada, Sindhu and Kaveri. These rivers are considered as goddesses and I pray to them for considering me for their blessings.
C
il d b R
hG
D
95
Cold Water Bath •
•
One of the important benefits of taking a cold water bath is that it increases your prana. It also helps in improving your eyesight and in stimulating agni that helps in the digestion activity, if taken in proper time. Ayurveda defines three types of prakruti (natures) – Vata, Kapha and Pitta. Bathing in extremely culd water, especially during winter season, can causekapha-vata imbalance. While Vata types hate routines and love try to new things, Kapha prakruti people love routine but often their routines are unhealthy. Meanwhile, Pitta prakruti types can add or remove habits almost at will but they face difficulty in differentiating between good and bad habits.
C
il d b R
hG
D
96
Warm Water Bath Warm water is good for vata type. A bath with warm water helps in increasing the strength. However, warm water bath should not be taken during summer since it imbalances pitta. Also, use of warm water on the head is not good for the eyes, hair and heart. Hot water applied to head drains strength from sense organs.
C
il d b R
hG
D
97
Special bath •
According to diseases – whoever suffering from skin problems should bathe with water mixed with Neem Ark
•
Pitta people should mix kapoor in water
•
Kapha people should mix tulsi
•
According to time – hot water during winter, After holi use cold water, warm water during rains C
il d b R
hG
D
98
Bhasma Snan
C
il d b R
hG
D
99
Bhasma Snan-Dr. Nitasha Manikantan •
•
•
•
•
Relieves headache In Chinese acupressure sciences, the area between the eyebrows is considered to be a converging point of nerves, and a massage on it is believed to ease headaches. So, applying bhasma on your forehead helps to relieve a headache caused because of excessive sun exposure. This 5-minute hack to beat headache works. Keeps you positive The third eye represents your subconscious mind and various thought processes. Negative energy in the form of negative thoughts enters your body through this chakra. When you apply holy ash, you block the negative energy from entering the body. Prevents cold Bhasma or ash is also used in Ayurvedic medicine. It is known to absorb body’s excessive moisture and prevent cold. Unblocks the energy channels of the body If there is blockage of the energy channels of the body, applying bhasma or the holy ash will help to unblock the channel letting the energy flow naturally. Using ash is said to activate all the seven chakras of the body which is the basis of good health. Bhasma or ash is applied to the forehead, but some also apply it to other parts of the body like upper arms and chest. Some also scrub it all over the body. C
il d b R
hG
D
100
IMPORTANCE OF BHASMA • • • • • • • • • • • •
Maintain optimum alkalinity for optimum health Provide easily absorbed and usable calcium Cleanse the kidneys, intestines and liver Maintain stronger bones and healthier teeth Alleviate insomnia, depression Keeps rhythmic heart beating Keeps arrhythmias and minerals balance Help metabolize iron in body Aid nervous system Breakdown heavy metals and drug residues in body Neutralize harmful acids that lead to illness Achieve a healthy alkaline level by neutralizing acid C il d b R hG D 101 Protect body from free radical damage.
•
•
Full bathing is best If that is not possible then at least bathe below shoulder
•
If that is not possible then bathe below waist
•
If that is not possible then bathe below knees
•
Kapil snan is done when someone is sick, his body is wiped with wet cloth
C
il d b R
hG
D
102
Different types of Baths •
•
•
•
•
•
•
•
•
•
Mrittika snan Gomay snan Panchagavya snan Goraj snan Dhanya snan Phal snan Kushodak snan Hiranya snan Sarvoshadhi snan Panchamrit snan C
il d b R
hG
D
103
What's Hiding in Your Soap? Four Toxic Ingredients to Avoid
C
il d b R
hG
D
104
Fragrance Bottom line: If the ingredient is vague, it ’s probably hiding something. “Fragrance” could actually be a cocktail of chemicals and you’d never know it. The FDA doesn’t require companies to disclose the breakdown of a fragrance’s ingredients to consumers because the chemicals that produce fragrance are considered “trade secrets.” Most of the time, synthetic chemicals and cancer-causing toxins (like phthalates, used to make fragrances last longer) are hiding under that one sneaky term. Constant exposure to fragrances has been shown to negatively impact the central nervous system and can trigger allergies, migraines and asthma symptoms.
C
il d b R
hG
D
105
Parabens These ingredients are estrogen mimickers— meaning that once applied to the skin, they enter the bloodstream, and the body mistakes them for estrogen. When the body thinks there is an abnormally high amount of estrogen present in the bloodstream due to the presence of these hormone disrupters, it reacts in various ways: decreasing muscle mass, increasing fat deposits, causing early onset of puberty and spurring reproductive difficulties in both men and women. C
il d b R
hG
D
106
Sulfates These chemicals are used to produce lather and bubbles in soap. Some common sulfates are SLS (sodium lauryl sulfate) and SLES (sodium laureth sulfate). Sulfates strip the skin of its natural oils and increase penetration of the skin’s surface. They are also irritants for people with sensitive skin or eczema.
C
il d b R
hG
D
107
Triclosan This chemical is most often found in antibacterial soap. Recent studies have found that triclosan actually promotes the emergence and growth of bacteria resistant to antibiotic cleansers. It also creates dioxin, a carcinogen that has been found in high levels in human breast milk. Dioxins have disruptive effects on the endocrine system and negatively affect thyroid functions. And here ’s a fun fact: dioxin is the primary toxic component of Agent Orange! C
il d b R
hG
D
108
Homemade Ubatan •
•
While taking a hot water bath, you can make a homemade ubtan by mixing 2 tbsp of chick pea flour with 1 tsp of chandan powder, ½ tsp of turmeric powder and a pinch of camphor. If you are taking a culd water bath, then mix a pinch of camphor powder, plain water, milk or rose water to make a paste and apply on the body while taking bath. C
il d b R
hG
D
109
Homemade shampoo •
You can also make a homemade shampoo. Mix 100 grams of Arita powder, 10 grams of Neempowder, 20 grams of Amla powder and 10 grams of Methi powder. Mix the ingredients together with plain water to make a loose paste.
C
il d b R
hG
D
110
14. Dressing •
For vata type body- tight fitting warm clothes
•
For Pitta type body – loose fitting cotton
•
For kapha type body – loose fitting warm
C
il d b R
hG
D
111
15. Use of Perfumes •
•
Using natural scents, essential oils, or perfumes brings freshness, charm, and joy. It gives vitality to the body and improves selfesteem. For vata the best scent to use is hina or amber. For pitta try using khus, sandalwood, or jasmine. For kapha use either amber or musk
C
il d b R
hG
D
112
16. Exercise •
•
Regular exercise, especially yoga, improves circulation, strength, and endurance. It helps one relax and have sound sleep, and improves digestion and elimination. Exercise daily to half of your capacity, which is until sweat forms on the forehead, armpits, and spine. Vata: Sun salutation x 12, done slowly; Leg lifting; Camel; Cobra; Cat; Cow. Slow, gentle exercise. Pitta: Moon salutation x 16, moderately fast; Fish; Boat; Bow. Calming exercise. Kapha: Sun salutation x 12, done rapidly; Bridge; Peacock; Palm tree; Lion. Vigorous exercise. C
il d b R
hG
D
113
17. Pranayama •
•
After exercise, sit quietly and do some deep breathing exercises as follows: 12 alternate nostril breaths for vata; 16 cooling shitali breaths (curling up your tongue lengthwise and breathing through it) for pitta; 100 bhastrika (short, fast breaths) for kapha.
C
il d b R
hG
D
114
18. Meditation For a few minutes to an hour sit down and see who you really are, put your attention towards Awareness. This is the most important aspect of Dinacharya. Simply be quiet, sit in Peace
C
il d b R
hG
D
115
Breakfast This should be warm, nourishing and wholesome
C
il d b R
hG
D
116
NOON Lunch: It should be taken early between 12 and 1 P.M. this coincides with the peak Pitta period, Pitta is responsible for the digestion. Ayurveda recommends that the lunch should be the largest meal of the day. After the meal it is good to take a little walk, a couple hundred steps only, to help the food digest.
Anything more than a short nap should be avoided because sleeping in the day is prohibited in Ayurveda. Study / Work : Do what you do from now until supper. C
il d b R
hG
D
117
SUNDOWN Sundown is a special time of balance between day and night. In this balance it is easier for your mind to stop long enough so that you can see your Self. This is the time for evening prayers and meditations in many cultures around the world.
C
il d b R
hG
D
118
DINNER It should be taken around 7 P.M. It should be lighter than the lunch. The dinner should be at least three hours before bedtime as gives the body ample time to digest the food. Sleeping just after the dinner with a heavy stomach is not conducive to a sound sleep. Walk to aid digestion for about 10 – 15 minutes. C
il d b R
hG
D
119
BEDTIME Go to sleep around 10 P.M. so that you can get 6 to 7 hours of sleep before 4:30 am. A good practice is to massage the soles of your feet with a calming oil before going to bed. This will calm your system and promote well being.
C
il d b R
hG
D
120
