Reducing Excessive Air in the Body - by Meggan Brummer

According to Ayurveda, the body is made up of three elements or doshas: vata (air and ether), kapha (water and earth) and pitta (fire with a little water). Vatas characteristic is the wind that promotes mobility; Pittas is the heat that sustains life and Kaphas, the phlegm which helps stability. Most peoples bodies are a combination of two of these elements, although the predominant element can change from time to time. When the body and mind are not centred and balanced it causes an imbalance in the doshas and when the doshas are imbalanced our health is adversely affected.

Even when we feel healthy physically, if the mind is not calm and centred it is possible that we have some imbalance in our doshas. Whatever is happening in the mind will affect the body and vice versa. If there is too much fire in the body then one could be said to have a pitta imbalance, too much water and earth manifests as a kapha imbalance and too much air and ether, a vata imbalance. In this article I will focus on what happens in the body when someone has a vata imbalance and what can be done to correct it so as to bring harmony back to the doshas.

According to Ayurveda, weather is one factor which can bring changes in the doshas. Rain for example brings coolness and the coolness is said to induce vata in the body. Seasonal changes are times in which the possibility of ill health increases. During these times the body becomes more vulnerable to infections, coughs and colds and minor ailments. During seasonal changes we need to be more acutely aware and take extra care of our health to avoid or rebalance Vata imbalance.

Vata is concerned mainly with the nervous system and controls all body movement, including the movement of air and gas within the body. Without proper attention, vata if imbalanced and unattended inevitably has a negative impact on our health and wellbeing.

How can I tell if I have a Vata imbalance? The following conditions are indications of vata imbalance:

Excessive dry or rough skin An increase in gas in the body Intolerance to wind or cold Constipation Irritable bowel syndrome Restlessness or excitability Anxiety Fear, Cracking of joints Dehydration.

What can we do! Vata imbalances dont have to get the better of us. With a little knowledge and skill there is much that we can do to rebalance the elements in our body. Not only are various yoga poses especially helpful in eliminating excess air and gas, but various Ayurvedic food recipes and lifestyle habits also play a significant role. Here are a few practical and useful suggestions:

Yoga Yoga poses in general have a wonderful effect on the body and mind, balancing not only the body, mind and emotions, but also balancing and maintaining the balance of the three doshas. More specifically, the following sequences of asanas are recommended as gas-relieving poses. Practiced at the beginning of each day for 10 to 15 minutes, they are a good way to keep any vata excess at bay.

Either you can practice each asanas individually, mainlining the order of sequence and holding each pose for the suggested amount of breaths, or you can practice the sequence as a vinyansa, a set of flowing movements, holding each asana for no longer than one breath before flowing smoothly into the next asana. If you choose to practice the asanas as a vinyasa, then ensure that each time you extend upwards or backwards, for example in bhujanasana or the when taking your head back in catch

stretch, you do so with an inhalation; each time you move down or contract the body, for example in adho Mukha Svanasana and shashankasana, you do so with an exhalation.

Vajrasana - Thunderbolt Pose Kneel on the floor with your buttocks resting on your heels. Keep the big toes and the heels together. If you are uncomfortable you may place a cushion or a towel either between the back of your thighs and your calf muscles or between your shins and the ground. Rest your hands on your knees with the palms of your hands facing upwards. Keep your head level and your spine straight but relaxed. Make sure there is minimum arching in the lower back. Close your eyes and relax your body. Allow the breath to be normal. As you keep your attention on your breath, observe each inhalation and exhalation as they come and go. Sit in this position for as long as you can, progressively increasing the length of time in which you hold it during each practice. If your knees become sore, stretch and shake your legs out in front of you and then move back into the posture.

Sitting in Vajrasana for a few minutes before and after a meal activates various acupressure points on the tops of the feet, promoting strong digestion and helping to eliminate excess gas. Meridians of various digestive organs including the stomach, spleen-pancreas, liver and gall bladder all pass through the areas of the body which are being activated in Vajrasana.

Shashankasana- Pose of the Moon or Hare Pose Sit on your heels and place the palms of your hands on your thighs. Close your eyes and relax, keeping your head and your spine straight. Inhale and raise your arms above your head. As you exhale, bend the top half of your body forward from the hips. Stretch your arms out so that they rest shoulder-width apart on the ground in front of you. Rest your forehead on the floor in front of your knees. You can bend your arms slightly so that they are fully relaxed. Try to hold this position for a minute at first, building towards holding it comfortably for at least three minutes.

Note: those with very high blood pressure, slipped disc or vertigo should not perform this asana.

If you are moving from shashankasana to the next pose, bhujangasana in a flowing vinyasa, then slowly take your nose along the ground, as if you are painting a line with it and gracefully move forwards and at the last moment, upwards.

Bhujangasana Cobra Pose Lie down on your stomach and relax completely. Place your hands under your shoulders so that your palms are resting flat against the ground. Take a deep breath and slowly raise the top half of your body off the ground, moving slowly enough so that you can feel each vertebra arching back. Allow your head to drop back gently until you feel the stretch in your throat. Keep the arms bent and your elbows tucked in close to the side of your body. Take a few slow but normal breaths whilst holding this position and then, very slowly lower your body to the ground as you breathe out. Relax. When you are more confident you can move to the next stage of bhujangasana, straightening your arms as you raise the top half of your body off the ground, but make sure you are not placing too much strain on your lower back. Work in accordance with your personal capacity. No pain should be felt in the lower back. Complete five rounds and relax completely. After you have completed bhujangasana, rest in shashankasana for a few breaths and then continue with the asanas below.

Adho Mukha Svanasana - Downward Dog Lie on the floor on your stomach with your feet shoulder width apart. Place your hands on the floor beneath your shoulders, with the palms facing down. Take a deep breath in and then as you exhale, raise the trunk of your body off the ground, as you come up onto your hands and knees. Straighten your arms and keep the elbows locked. Keep the legs strong and straight, the knees locked, and press your heels

down to the ground so that the soles of the feet are as close to the floor as possbile. Hold the pose for up to one minute, breathing slowly and deeply. To move out of adho mukha svanasana take a deep breath in and as you exhale lower yourself gently down to the ground. Repeat 5 rounds of adho mukha svanasana between short rests.

Cat Stretch Imagine that you are a cat standing on all fours. Make sure that your hands, knees and feet are all shoulder width apart. As you take a long, slow breath in, move your head upwards and backwards so that you can see as far behind you as possible. Bend your back. Hold this position for a few seconds and relax the abdomen. Slowly and gracefully, as you exhale, move your head downwards so that your chin comes to rest on your chest. Simultaneously, arch your back upwards like a stretching cat. Repeat eight rounds and then relax on your stomach with your arms by your side. Rest your head to one side. Keep your heels together with your toes pointing outwards. This asana should flow as smoothly and gracefully as possible with no jerky movements.

If you are moving from asana to asana in a flowing vinyasa then just pass through a neutral cat position with and move straight into shashankasana. This point marks then end of the vinyasa. Complete up to ten rounds of the whole vinyasa, or as many rounds as you feel capable of doing without straining the body.

Supta Pawanmuktasana Leg Lock Pose Lie on your back and stretch out your legs. Bend your right knee towards your chest, keeping the left leg straight and wrap your hands around your right shin. If your neck feels strong enough, then raise the head towards your bent knee on an exhalation. Hold for between three and five slow breaths. Relax your head and leg as you breathe out and take a few relaxing breaths before completing the same on the other side.

Note: This asana should not be performed by those with slipped disc conditions.

Science of the Breath Over a period of centuries, many techniques have been introduced by sages and rishis to prevent or alter our reaction to stresses. Yoga, meditation and pranayama (breathing techniques) are well known now, but more recently, scientific research has taken a closer look at Sudarshan Kriya Yoga (SKY), introduced by Sri Sri Ravi Shankar through the internationally taught Art of Living courses. Through daily practice of this 20 minute pranayamic technique people across the world have reported improved (often dramatically) physical and mental health.

Science is showing how the practice of SKY brings about changes in the functioning of the brain, in our attitudes, our thinking, emotions and in our body physiology. Through regular practice of SKY, our whole system, including the doshas, automatically begin to rebalance. SKY is a wonderful practice which will benefit any imbalance in the doshas. Diet In order to reduce excess vata in the body, it is beneficial to observe some of the guidelines for a vata-pacifying diet, as follows:

Where and how to eat: Take your meals in a settled environment. Too much air in the body could be a result of activity which is too hurried.

Talking and Eating: Be conscious of eating your food whilst engaging in minimal conversation.

Mixing Foods: Avoid mixing starch with fruit at breakfast time. For example, mixing toast and fresh orange juice.

Ginger Tea: Ginger tea with honey and can be drunk half an hour before main meals.

Drinking whilst Eating: Avoid drinking anything in between mouthfuls when eating, especially milk.

Fennel seeds: Fennel seeds are great for eliminating gas. Eat a quarter of a teaspoon of them after your meals.

Rest: Rest after eating before you return to your activities.

Food and Drink Food: Food and drinks are an integral part of Ayurvedic healing. Foods can either reduce or induce vata in the body. Foods to avoid when one has a vata imbalance include the following:

Dried fruits, apples, cranberries, pears, pomegranate, watermelon; raw vegetables, broccoli, Brussels sprouts, cabbage, cauliflower, celery, eggplants, leafy greens, lettuce, mushrooms, raw onions, parsley, pes, peppers, white potatoes, spinach, sprouts, tomatoes; barley, buckwheat, corn, millet, dry oats, rye; legumes except mung beans, tofu, black and red lentils. Also avoid preserved foods, including precooked frozen foods and cut out completely preserved fruit or vegetable juices as these increase vata significantly.

Foods which are recommended include the following: Sweet fruits (apricots, avocado, bananas, berries, coconut, grapes, grapefruit, lemon, mango, oranges, papaya, peaches, pineapple, plums); cooked vegetables, asparagus, beets, carrots, cucumber, garlic, green beans, okra (cooked), onion (cooked), potatoe (sweet), radishes, zucchini; oats (cooked), rice, wheat; all seeds are fine as long as in moderation, all sweeteners are fine except white sugar, all spices are good, all dairy products are fine in moderation and all oils are good.

Drinks: Lassi, a traditionally Indian drink, helps to eliminate air from the system and can be drunk once or twice a day. The following lassi recipe is particularly good for reducing vata and the heaviness of the cottage cheese is useful for balancing vata.

Lassi Recipe (1 serving)

cup cottage cheese 1 tsp ground cumin powder 1 tsp honey or 3 large pitted dates cup plain yogurt cup cool water tsp lemon juice

Blend the cottage cheese, yogurt and water and then add the rest of the ingredients and blend once more. Drink at room temperature.

Hot Milk Hot milk is useful for reducing excess vata. All you have to do is warm 1 cup raw milk with 2 teaspoons of clarified butter or ghee. When they are hot, stir in 1 tsp or more of coriander powder and drink.

Soup The following recipe is an excellent nutritious soup, ideal for Vata in winter.

Ingredients: Onion Leeks Mushrooms Salt 2 heaped dessert spoons Clarified Butter (ghee) Spinach Celery Carrot Brassicas Ginger Spices Method (Makes two large bowls of soup). Melt the clarified butter on low heat. Dice and add the onion and gently saute for five minutes. Add the mushrooms and sliced leeks and any other vegetables that you prefer and saut again. Add enough boiling water to just cover the contents and allow them to simmer for ten minutes. Add a teaspoon of salt and serve immediately. Note: People of pitta and kapha constitution may use potato, spinach and brassicas if they prefer and can also reduce the butter. Kaphas may like plenty of freshly cracked black pepper on top.

Other useful tips Massage and a hot bath: Both of these help to alleviate vata. Give yourself a full body oil massage each morning after waking and before bathing. Start at the head and work your way down to the feet, massaging the entire body with oil. Soap: Choose the soap that you use carefully. The best type of soap is free of perfumes and colours. (Eg. Mysoor Sandlewood soap from India can be bought in Indian shops within Australia.) Soaps with perfumes and colours leave the skin very dry and increase vata. Dry skin on the face : Dry facial skin is an indication of excess vata. To moisten the skin on the face you can massage ghee (clarified butter) into the skin.