Ayurveda Mandala

AYURVEDA MANDALA
SUNDARAM: INNER BEAUTY
AYURVEDA MANDALA
SUNDARAM
Beauty from within
AYURVEDA MANDALA
by Komala Lyra
AYURVEDA MANDALA
The information contained in this booklet reflects my experience of

Ayurveda, Yoga, Tantra.
However, it should not be used as a substitute
for medical diagnosis or treatment.
For any medical condition, always consult with a qualified physician.
Copyright 2014 by Komala Lyra
ALL RIGHTS RESERVED.
Original English text: Komala Lyra

For more information contact:
AYURVEDA MANDALA
Komala Lyra
www.ayurvedamandala.net
ayurvedamandala@gmail.com
Phone: (44) 7418415325 International
(55) 62- 98486967 Brazil
AYURVEDA MANDALA
Foreword
This booklet is offered for your personal use, only.
It has been created as a support material for SUNDARAM ~ Inner Beauty workshops
and professional training. Even though written materials enhance the understanding
you may have gained during these programs, the experiences that occur during alive
exchanges are the core transmission.
The following reflections and suggestions may inspire you to further explore
practical themes.
Each suggestion, invites you to recognize your essential gifts, and care for your body
with love and awareness.
We all have unique ways to grow and unfold our natural intelligence and sensitivity.
In meditation, our deepest resources are recalled to support inner balance, bridging
intuition with practicallity, through sensuality, silence, and relaxation.
The beauty of Ayurveda is the open-ended understanding of lifes ever changing
essence. We have a choice at each moment
This booklet encourages your own inquiry. Feel free to add your insights, allowing
your heart-soul to question and realize your learning path.
You are invited to bring your intelligence into each experience and interaction with
your friends, family and clients.
Please, respect the long-term experience that grounds these reflections, as well as,
the time and energy spent to write this booklet. If you are ready to share your
understanding with others, either ask for permission to use this booklet, or follow
your own creativity to organize your original materials. Thank you.
Namaste.
AYURVEDA MANDALA
TABLE OF CONTENTS
1. INTRODUCTION
1. 1. Aliveness
1. 2. Life force and the breath
1. 3. Rituals
2. AYURVEDA LIFESTYLE
3. NUTRITION FOR BODY & SOUL
4. RECIPES FOR HARMONY & DELIGHT
5. BEAUTY FROM WITHIN
6. RECIPES FOR NATURAL BEAUTY CARE
7. INQUIRY
8. WELCOME RITUAL
9. HARMONIZING THE DOSHAS WITH MASSAGE
10. USE OF ESSENTIAL OILS & HERBS IN AYURVEDA
About the author
Suggested reading
Directory
AYURVEDA MANDALA
1. INTRODUCTION
1. 1. ALIVENESS
Nowadays, life is fast, intense, surprising. Most bodies can hardly keep up
with email messages, phone calls, schedules, wishes, vacations, learning new
skills... Meditation often becomes one more thing on the to do list,
squeezed between this and that...
Our quality of life and contentment is intimately related with our ability to
receive and offer nourishment. At all levels, health means wholeness.
However, finding time to exclusively care for ourselves is becoming more like
a luxury, rather than a natural need.
The language of Ayurveda bridges lifestyle, work and meditation, as ONE
path. The inner dimension is available, always, NOW. It opens doorways to
nurture body, heart, and soul without separation, or time frames.
The perspective of the feminine is in essence healing - it embraces life beyond
logic, naturally receiving its seed, and cherishing it to birth.
Living in female bodies, we carry a responsability... Ultimately, neither male
nor female... However, while we are in the process of discovering the core of
oneness, women represent the expression of feminine attributes in its
outermost form. As women, we carry a gift that is asking to be shared in
present times of stress, and often distress...
Healing and nurturing are natural feminine qualities, and yet rarely used in
self care. Most women have an intuitive sense for their own bodies, but are
not often encouraged to use their own insights in a practical way. During the
last century, while in the process of getting financially and emotionally
independent, most women have lost their biological ability to absorb and
metabolize nutrients, especially at the soul and heart level.
Our life quality is related to the nourishment we receive. A deeper sense of
contentment results from our ability to master our own resources: physically,
emotionally, and mentally. However, first we need to be able to recognize our
own resources. If we are disconnected from our core nature, how can we even
recognize what is essential?
Life is change. Our state of health reflects our ability to adapt to inner and
outer changes. Only when our life force is flowing throughout our whole
bodies, we are able to sail through changes, using inner resources to surf the
waves that come our way. Thus, health becomes natural radiance from within,
grounding spirit to shine through the body.
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Looking from a perspective of prevention and nourishment, the experience of
inner harmony that leads to synchronicity between body-mind-spirit arises
out of daily awareness, simple practices that grow as reminders, deeper and
deeper anchored to our core qualities.
Being fully alive means that our energetic system naturally integrates the
qualities of the 5 elements, according to our unique constitution (Prakruti).
SPACE ~ as source of all, potential always available as inspiration.
AIR~ as mobility ~ ability to make changes in mid-air ~ connect in
imagination and possibility ~ recognize the seeds of our creative intelligence.
FIRE ~ as power of transformation ~ intensity that brings energy to the core,
and transforms raw life force into intelligence NOW ~ response that is fresh
and alive in the moment.
WATER ~ as fluidity, bonding, circulation ~ ability to merge and receive
nourishment from the environment.
EARTH ~ as stability ~ structure ~ ability to create and maintain form.
AYURVEDA MANDALA
1. 2. LIFE FORCE & THE BREATH
Prana ~ subtle current of energy, which continuously establishes a circuitry of
electro magnetic waves within the body and throughout the subtle bodies.
Body channels, from subtle to gross, are nourished and maintained through
the flow of Prana.
Attention to each breath is the simplest and deepest path to a meditative state.
The breath is there all the time, while we are alive, everywhere we go.
Just STOP, and pay attention.
No need to change, no ideal to achieve, no other practice. Being present to the
in-breath and out-breath is enough.
The power of the gaps, remind us of the source of life ~ Space.
Let awareness permeate those gaps In between the in-breath and the outbreath, just that!
AYURVEDA MANDALA
1. 3. RITUALS
What is a ritual?
Ultimately, a ritual supports alignment in daily life with the unseen world. It
offers Time to become intimate with Reality that is all embracing, and it may
present itself in different forms for each individual.
The way each individual chooses to become intimate with Reality is unique
and must be carefully felt; there is no set-rules for that. The foundation is
recognition of the longing, that each of us feels.
Find the way that best suits your heart, calling your soul to dance, in the
context of your own life, and then proceed...
. ALIGNMENT WITH INTENTION
Preparation: aligning intention with external reality.
It is important to purify your focus so that its connection with Reality will be
strong and secure.
Puja is purification, meaning an offer that represents surrender to Life in
any form that it you may feel that.
. REMEMBRANCE
Definition of center of focus, awareness is the lead on this movement.
Once you set your intention to the universe, the universe expects you to fulfill
it. Like sending a messenger to someone elses house: once you dispatch a
precise intention, the energy it represents has left you, but has not reached yet
where it is supposed to go... if there is not enough clarity in the instructions,
for example, the address of destination ~ the messenger can get lost, can be
wandering around, or can get entangled in things/places that may call his
curiosity (the mind), and loose contact with the destination, the original
intention...
As we go in an out, we face obstacles, which are simply reflections of our
minds separation, always in duality and choice. As we increase the continuity
of intention, the obstacles dissolve into the center. That is the power of the
mandala: always returning to the center.
Sense the deeper longing of your heart-body-soul, then set your purpose:
Space ~ recognition of potential
Air ~ empowering imagination and creativity
Fire ~ enhance clarity and focus
Water ~ call for protection and connection
AYURVEDA MANDALA
Earth ~ ground stability, wealth & health
Keep focused!
Choose a symbol, from your own preference or culture, to represent different
perspectives and stages of learning. Focus on their qualities, as a support to
dissolve mental obstacles and old patterns.
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. INVOCATION
An invocation means ~ asking support from the forces of the Universe.
Through the different symbols of the deities, we address different aspects of
consciousness, as each represents variations on the way we may invite
awareness.
Ganesh is called to support the manifestation of intention on the earthly plan.
He is the symbol of remembrance, the one who will cleanse the minds veils,
and remind us of the source. His strength anchors our awareness in the
physical body, so we can move on to the more subtle energies with a sense of
grounding.
Parvati, his mother - the goddess that came from the mountains, represents
the chain of the spine ~ kundalini energy, which is the pathway for intention
to move upwards, to connect with our divine purpose She is usually called
upon, together with her son, to support inner strength, integrating physical
and energetic levels.
When our power of transformation is awakened, we want to align it with our
intention.
Ganesha, who sits at the first chakra (the muladhara- the physical body),
grounds our physical body, so that our life force gathers inside and builds
strength.
Then, Parvati ~ his mother, will clear the way for life force to move upwards
along the spine, towards Shiva.
Shiva ~ Ganeshs father, represents our connection with potentiality, the
power of Heavens. He is represented by a rock - the bindi, a simple dot,
symbol of consciousness beyond form.
Later on, we call Vishnu, who maintains the reality of forms.
Lord Vishnu, You are my witness. You are the Preserver.
It is thanks to you that everything is in one piece.
O Lord Vishnu, I request you to be my witness.
Vishnu and Shiva are inseparable, they work together as a team.
Vishnu carries the intrinsic awareness of the natural processes of birth and
death, he is just in between, taking care of preserving what is real, until Shiva
comes to transform and change reality. Returning to source AUM
.
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USING THE 5 ELEMENTS TO CREATE A RITUAL
The elements represent the merging of the body with universal forces. They are constant
generators, maintainers, and destroyers of both.
So, during a ritual we ride the energy of their qualities, and the interconnection between
the 5 elements and the 5 senses.
SPACE ~ Invocation to celestial beings.
> SOUNDS: energy goes out on invocation and returns back inside.
> First invocation if made to Ganesh, to remove the obstacles, so we can set a clear
intention of remembrance.
> Repetition of a mantra, especially related to the deity chosen as a guidance, brings
awareness to the cyclic movement of life and the intention related to the deity.
> FLOWERS are symbols of space.
> Offer flowers, opening the Space of your heart to receive, feeling delicate like a flower
AIR ~ Awareness of breathing and Prana entering the body.
> MOVEMENT: energy that is bringing information back and forward between different
layers of awareness, between earth and sky.
> Light an incense to establish the connection between your place and the heaven,
invoking communication with the higher realms.
> Circulating the air inside your body as light, moving without obstruction, literally and
figuratively.
FIRE ~ Asking for clarity to be able to see what is real
> COLORS & IMAGES: each color represents an energy frequency and generates a
specific resonance of alignment with the expressions of that frequency.
Images, like deities, mandalas and yantras represent pure energy, thus opening
doorways to meaning beyond the mind.
> Light a lamp or a candle, asking for clarity and understanding, requesting the Fire
Element that is within you to merge with your awareness, and with your astral body.
Ordinarily most of our fire is stored in our physical body, where it is busy digesting
things and keeping the body in one piece.
For the spirit to be alive, we need the fire free from the physical body. Instead, it needs
to become rarified, to be transformed into a subtler form.
> Holding your intention like a flame, making the fire in your body burn cleanly and
brightly.
WATER ~ The water is the witness of your purpose.
> CLEANSING MOUTH AND EYES: the main organs that are cleared by water.
> Wash the eyes for seeing more clearly
> Wash mouth and tongue for purification of speech, as you sing a mantra.
> Anointing the forefront with Sandalwood paste on water.
> Letting the mind become liquid, anointing with sandalwood paste, , as a symbol of cool
awareness, which transforms ordinariness into consciousness.
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EARTH ~ Honoring the place where you are going to sit.
> SCENTS: bring remembrance through their subtle information.
> Use essential oils or incense to activate specific memories and intelligence.
> Releasing the fragrance of your love.
> Offering food or precious stones symbolize surrendering the body to what life brings.
> Offering the body as nourishment to the goddess, as well as, grounding the blessings
received into the body.
. ATTENTION TO OBSTACLES
Recognizing the obstacles that come up in the mind (trigunas, the archetypal qualities
that are innate to creation), in the body (the five elements and the five senses), in the
emotions (rasas, the six tastes that our energetic system uses to transfer information
from the body to the mind).
Observing the nature of our attachments and limitation of mind setting...
Encouraging the five elements, the trigunas, and the six tastes within to cooperate and
flow in harmony...
. INTEGRATION
Slowly diving inside and slowly reemerging, to integrate the experience into Reality.
Feeling grateful for this experience of being reminded of the center of Reality, the quality
of openness and receptivity.
A different mantra is used to return and gradually reconnect with the outside world.
When the right moment arises, then define your end point carefully, and close.
You began with a definite starting point, and end with a precise closure point so that you
can close off the sacred space, exit from it, and maintain it in a sacred, pure state.
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2. AYURVEDA LIFESTYLE
The essence of Ayurveda is to support health rather than cure diseases. Therefore,
lifestyle is fundamental.
Simple day-to-day practices are offered in order to maintain and improve our health
in a sensible and continuous way.
LIVING AYURVEDA means caring for DAILY WELLBEING. Regular care
considers above all the uniqueness of our constitution and environment. This means
that, what may be good for you may not be beneficial for someone else.
Thus, all suggestions are offered especially for you as grounding for personal
exploration. They are not rules to be followed, but encouragement for awareness and
sensitivity.
What you eat, drink, hear, see, and touch has an effect on your level of vitality and on
the way your body functions. So, the first step is to start paying attention to your
physical-mental-emotional qualities.
When do you choose situations, food, and/or relationships that maintain patterns
of distortion and compensation? This means, anything that causes stress at any
level.
When-how do you feel supported, content, genuinely joyful and relaxed? This
means, anything that nourishes your essence.
Once you start to identify the levels of tension that are present in your life, and the
qualities that spark your aliveness, it becomes easier to recognize your real needs.
Gradually, the difference between responses and reactions becomes more evident. In
this process, you will naturally start to make new choices, which will arise from a
deeper attunement to your energetic constitution and intuitive guidance.
CARING FOR THE ENVIRONMENT is intrinsic to the care we have for our own
bodies. Thus, Ayurveda also brings attention to the quality of foods, plants and herbs
used for meals and treatments.
They need to be grown, collected, and prepared with great respect. When used
appropriately, they do not have side effects, or cause any harm.
Further, the subtle intelligence of plants transmits information beyond words, while
increasing our ability to notice their effects and properties.
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DAILY ROUTINE includes a few suggestions. Once you feel their benefits, it
becomes rather natural to remember them regularly.
Ideally, WAKING UP TIME should be with sun rising... Adjusting slightly
according to doshas is suggested. However, the most important factor is to feel a
sense of deep rest and freshness upon waking up.
If you feel lazy or tired as soon as you open your eyes, or are unable to move because
your body feels stiff this is a sign of ama and high acidity. It is a good idea to review
your nutrition and reset your bodys condition, as soon as possible.
A few minutes of silent MEDITATION, bringing awareness to this shift between
sleeping and awakening, ignite a subtle awareness that will permeate your daily
activities.
Even if you sit quietly just for a few minutes, a deeper sense of relaxation will be with
you throughout the whole day.
Then, SCRAPING YOUR TONGUE with a stainless steel or silver scraper,
cleanses the toxins that are released into the mouth during the night. This is a basic
habit for mouth hygiene and general health.
Following, BRUSH YOUR TEETH with toothpaste made with natural ingredients
(very easy to make at home) or a mix of powdered herbs (traditional recipes are
available and easy to make at home, as well). Immediately follow up using a table
spoon of sesame or coconut oil, to swish it inside your mouth, for about 5-10
minutes.
The benefits are clearly visible within a few weeks of daily use: healing of gums
diseases, improving gums tone, cavities prevention, cleansing, and prevention of
bacterial accumulation.
During warm days, DRY LOOFA can be used before the shower, to cleanse dead
skin, and prepare the body for a massage. In this case, follow up with a few minutes
(or much longer, if you can create the time) of SELF-MASSAGE using sesame oil
(for Vata and Kapha), sunflower or coconut oil (for Pitta), or almond (for Kapha).
Self-massage enhances the connection with your body, stimulating sensitivity and
receptivity. Even if you only touch yourself for a short time, the feeling of care and
connection extends over the whole day.
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You can use also different traditional formulations according to doshic preferences,
or add essential oils to base oils. (suggestions for specific carriers and essential oils
for doshic balance, can be found on the Beauty Care section).
Once you complete your massage, have a shower without using soap directly on the
skin, so that the oil penetrates the skin, nourishing and protecting it during the day.
Dry yourself with a towel, removing the excess. Your skin will feel very soft and
vibrant.
During cooler days, WET LOOFA can be used during the shower, sprinkled with a
combination of calamus root, ginger and cinnamon powder. This combination
activates circulation, warms, and detoxifies the superficial layers of the skin. Also, do
not use soap directly on the skin, to maintain the natural skin lubrication.
In this case, SELF-MASSAGE should follow, as above explained. During cooler
seasons, the oil will penetrate deeper into the skin, protecting it from the wind, cold,
and general harshness of pollutants.
As you are refreshed by water, you can take some time to stretch and start moving
into the day.
GENTLE EXERCISE OR YOGA PRACTICES (specific yoga asanas for each
dosha can be found on the Yoga section) are highly beneficial for maintaining
muscles tone, improving general circulation, enlivening facial expression, enhancing
clarity and creative thinking.
If you can combine it with BREATH AWARENESS paying attention to in-breath
and out-breath, without interference that is an additional way to increase your
energy during the day.
If you can, include a few Pranayamas, such as, alternate nostril breathing (AnulomVilom) for a few minutes, and/or Kapalabhati (belly breathing with attention on
outbreath through both nostrils).
FLEXIBILITY of body-mind maintains vibrancy and resilience during times of
changes and dealing with unexpected events.
FOOD PREPARATION & BALANCED MEALS are important part of daily
routine.
I personally enjoy cooking all the meals for the day in the morning. In this way, I
have an overview for best food combination, and am delighted to find the dishes
ready later on, when I am really hungry. For most people, this choice is also
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practical, as you do not need to interrupt your daily activity to cook, and have
nutritious meals freshly cooked. This preparation also gives me more time and calm
to eat during the day, making the meals a sacred time even when I am alone.
Paying attention to food combination makes a huge difference in the was our bodies
digest and absorb nutrients.
THE CONCEPT OF AMA is key to understanding and supporting an optimal
functioning of our bodies.
Ama means undigested energy. Everything that we are not able to digest food,
emotions, thoughts, events, or/and information, becomes a backlog. This
accumulation slows down our digestion and assimilation, while weakens our
immunity. Progressively, buildup of ama becomes a heavier and heavier burden. Our
system, either tries to eliminate it (using more energy which could be used for other
vital functions), or creates a protection around it (generating a milieu for bacteria
and virus to lodge). Consequences are allergies, and an array of chronic and acute
diseases.
Within this understanding, DIGESTION, ASSIMILATION, & ABSORPTION
are fundamentally important for good health.
When our digestion is strong, the left over food in the intestines will be none, or
minimal, so less build up of toxins on the intestinal lining, which makes assimilation
and absorption more efficient. Overall, this means the body is spending less energy
to transform and absorb nutrients. Results are: less fatigue, more vigor, more
resources available, better immunity, stimulation of intrinsic intelligence!
The following NUTRITIONAL GUIDELINES are offered to support more
conscious choice that will better nourish and energize your body.
Best to cook with fresh ingredients, organic, preferably local produce, according to
the seasons.
. Best to avoid strong exercise immediately after a meal. Take a few minutes of
leisure, away from computers and other electronics, at least for one hour after each
meal.
. Most substantial meal should be lunch, as during the day the digestive fire is
stronger, and the outside temperature warmer. Both factors facilitate good digestion.
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. The evening meal is best taken at least 3 hours before going to bed, so digestion has
is completed before going to sleep. This awareness supports sound and regenerative
sleep.
. Eat in an environment where you can relax, be quiet, focus on the tastes and proper
mastication. All the influences surrounding you while eating ~ noises, conversations,
colors etc will have an effect on digestion and assimilation.
. Pay attention to your state of mind and emotions, for the same reason.
. More detailed information and recipes are found on the section NUTRITION
FOR BODY & SOUL
PLEASURE DHARMA is the joy that arises when you follow your passion, being
present to what is happening inside and outside, listening to your sensitivity, and
inner guidance. So, during the day, make choices that give you joy, fulfillment, spark
your creativity and make your feel alive. Whatever is your work, make sure that you
enjoy it!
During the day, whatever are your activities, best to FOCUS ON ONE THING AT
THE TIME! Not so easy nowadays, when so much interference and crisscross
activities are part of daily life. However, multitasking aggravates Vata, and further
provoke Pitta.
When eating and doing something else, or being interrupted, the body will not be
able to concentrate on digestion, so poor absorption results.
BEING IN NATURE AND WITH THE ELEMENTS is also part of nourishment
for body and soul. Pay attention to the elements around, sources of water, the sun,
trees, flowers, whatever is the landscape coloring your life. Drink with your eyes
from all source of beauty!
EVENING practices may include time to be quiet, dance, make love, simply touch
someone close to your heart, or listen to your favorite music
Give yourself a FOOT MASSAGE just before going to bed On the soles of the feet
there are reflex points for all the organs. Even if you do not have a precise knowledge
of their locations, the effect is the same. Let your hands find the points that are more
sensitive, slow become more familiar with your own feets sensitivity, and move them
with gentleness and curiosity. Best oils are sesame or Bringaraj.
TAKING TRIPHALA just before going to sleep helps to maintain your intestines
cleaned on a regular basis.
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SLEEPING seven to eight hours a day is usually the most beneficial for most
people. During the night, the bodys regeneration system is at its peak, cleansing and
repairing cells damage, healing, and replenishing. Relaxation is the main ingredient
for vitality and intelligence.
OTHER ASPECTS OF BODY CARE
HAIR OLEATION is highly recommended, once a month. Give yourself a full head
and scalp massage with Elaadi tailam or coconut oil. If you prefer, these oils can be
slightly warmed up, even though they have a cooling effect.
FASTING ONE DAY A MONTH is suggested for regular detoxification, especially
during seasonal transition. This practice enhances vitality, improves skin condition,
promotes regular bowel movements, improves digestion, brings more clarity to
mental faculties, and helps to calm and clarify emotional issues.
During this day, drink liquids only. Best to choose fruits and veggies juices
suggested for your constitution.
Take triphala the evening before, as well as, in the morning and evening of the
fasting day. Rest as much as possible, and let your body release what feels to be
excess.
With this regular cleansing, you will keep your body more sensitive to what is truly
nourishing. It is easier to eliminate toxins as soon as possible, before they build up
excessively, to the point of provoking symptoms of discomfort.
EXTRA TIPS FOR MODERN LIFE STYLE
Some HERBS are beneficial to support balance, when it is not possible to avoid an
accelerated pace, pollution, or other consequences of modern life.
For MENTAL CLARITY, Brahmi (Centella asiatica), Shankpushpi (Convolvulus
pluricaulis) and Ashwagandha (Withania somnifera) are the main friends.
For RELAXATION, the use of essential oils can be of great help. Lavender
(Lavandula vera) and Chamomile (Roman chemotype) can be used in a warm bath.
Jatamansi (Spikenard) can be used on pulse points before going to bed.
Do not withhold your natural urges!
Overall, adjust all details to your energetic constitution (Prakruti), and to your
present state of health.
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3. NUTRITION FOR BODY & SOUL
Nutrition plays a meaningful role in the Ayurveda Mandala lifestyle, as the five
elements: Space, Air, Fire, Water, and Earth, are constantly interacting with our
energy system through the foods we eat.
Our bodies are made of the 5 elements. So are all the foods we eat
QUALITIES OF THE ELEMENTS
FORM
SUBSTANCE
DENSITY
WEIGHT
SPACE
NO
NO
NO
NO
AIR
NO
YES
NO
NO
FIRE
YES
NO
NO
NO
WATER
YES
YES
NO
YES
EARTH
YES
YES
YES
YES
Clearly, what we eat influences the dynamic of the elements within our bodies, either
by bringing nourishment and balance, or by increasing doshas (the specific
combination of 2 elements). In this later case, it also generates build up of toxins.
What we ingest and later digest, influences the formation and healthy of all body
tissues (dhatus), especially Rakta dhatu (blood). The radiance of our skin depends on
the quality and circulation of blood. When the blood is not vibrantly health, the skin
will suffer the consequences and will try to eliminate the toxins circulating in the
blood. This may manifest as itching, allergies, swelling, etc
The importance of food combining is fundamental for the formation of health blood,
and further of all the other tissues.
Understanding and experimenting with nutritional choices has the power to activate
intelligence at all levels, from ingestion to digestion, to elimination; from body to
emotions, to mind.
An Ayurveda diet does not exist, but Ayurveda brings light to basic principles of
energy transformation that are applied to each individual according to specific
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constitutional characteristics and environmental conditions. From those guidelines,
one can experiment and make personal choices based on sensitivity and awareness,
of what feels good for you.
Naturally, changes and choices that are in alignment with your constitution will
benefit wellbeing at all levels. Learning to select the foods that support the
uniqueness of our own nature enhances sensitivity and awareness, as well as, brings
more joy, clarity, and pleasure to our lives and interactions.
Then, our sense of beauty will come from an inner state of contentment, as the body
feels at easy, radiates relaxation, and joy.
Bringing consciousness to daily choices and food preparation can have a strong
impact in our health, moods, overall wellbeing, including mental alertness and
sexual disposition.
The doshas are forces of life, not physical manifestations in themselves.
Accumulation of doshas however causes accumulation of physical substances with
which they are associated and lead to imbalance and disease.
REMEMBER what we eat is continuously transformed into the body we live in.
The external environment affects the internal environment by resonance.
Specific qualities that are present in the environment at each season will influence
our internal environment and increase/decrease doshas.
Summer = pitta is high
Autumn= vata is high
Winter = kapha is high
Spring = kapha is decreasing, pitta is rising
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The most common nutritional issues are:
! Quantitative dietary deficiency
Including under-nutrition due to insufficient food
! Qualitative dietary deficiency
Resulting of malnutrition, toxic conditions, and lack of essential nutrients.
Certain food combinations disturb the functioning of gastric fire and interfere with
proper digestion, thus aggravating Vata, Pitta or Kapha.
This disturbance may create toxicity (ama), which will slowly cause disease.
! Qualitative and quantitative over nutrition
Includes emotional overeating, which can result in obesity, high cholesterol,
hypertension, heart dis-functions, etc
! Toxins in food
Can cause toxemia and lead to indigestion.
! Foods unsuitable to the individual constitution
May affect immune system and cause disease.
So, it is important to consider:
! The natural qualities of each food.
! How those natural qualities can get altered through the action of the
elements.
! The effects of combining foods.
! The quantity of food intake.
! Individual differences in food intake.
! The places & climate where the food is grown, prepared and consumed.
! The effects of the seasons and time of day.
! Organic food consumption and avoidance of artificial flavors, chemicals,
preservatives and colors.
! Try to include all the six tastes your daily diet: sweet, salty, sour, pungent,
bitter and astringent. This will bring nourishment to the deeper levels of
tissues and will favor better absorption.
! Sip water while eating but in small dosages (room temperature).
! fruit juices can be taken away from meals.
!
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DIGESTION
Good digestion sets up foundation for healthy tissues, and consequently all bodily
functions. So, it is important to keep the digestive system at its peak performance, at
all times. When there is discomfort with the digestive system, sooner or later, other
issues will manifest, and weakness in the organs will become visible.
How do you know if your digestion is strong?
! if you have a regular and strong appetite
! if you do not have gases, or other belly disturbances
! if your elimination is regular
! if your feces are well formed
! if you do not have any belching symptoms
! if your stomach and intestines are not sensitive to touch, nor painful
! if you feel light and alert after meals
! if you never experience indigestion, heaviness or discomfort after meals
! if your skin is smooth and radiant
! Then you have a good power of digestion.
! Otherwise, pay attention! if any of the above symptoms is manifesting in
your life it is a sign that your digestion is not good.
! Find ways to improve digestion, and to increase your digestive fire (agni).
! If the disturbance is caused by Vata aggravation excessive movement,
dryness, constipation, most likely you will feel pain in the abdominal area,
and gases
! If the disturbance is caused by Pitta aggravation excessive heat, there will
be burning sensations, disgust to sour taste, possibly also fever.
! If the disturbance is caused by Kapha aggravation excessive mucous, the
symptoms will be possible nausea, vomiting, extra mucous secretions.
How to improve digestion?
! Eat only when you are hungry.
! Pay attention to your hunger and eating capacity. Stay with the feeling of
being full, so to speak. Feeling nourished but still spacious inside. From
ancient texts, the suggestion is to fill half of the stomach with solids, with
liquids, and keep empty so there is enough space for circulation.
! Prefer vegetarian food for lighter intake and easier digestion.
! Eat seasonal fresh fruits and veggies, good amount of fibers, use precise herbs
and spices when you cook, use only unrefined salt, include daily intake of ghee
on your meals, as well as honey, once a day.
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! Take triphala daily, in the evening.
How to deal with constipation?
! It can be caused by aggravation of Vata (dehydration), Pitta (heat causing
dryness, medication), and/or Kapha (lack of fiber in the food, accumulation of
bulk and dryness).
! Irregular and/or lack of proper elimination can cause pain, discomfort,
heaviness, weight gain, hemorrhoids, skin problems, and other unpleasant
symptoms.
! Sometimes, elimination is impaired for one or two days. However, if there is
no elimination for more than 3 days, it is necessary to take care immediately.
! Recurrent constipation can be a sign of digestive tract infections, and other
disorders, as well as, of food habits that do not promote good digestion, thus
blocking elimination.
! Pharmaceutical laxatives can cause addiction, impact the intestinal flora,
damage the GI tract, cause ulcers, and cause further health issues.
! Treatments that include awareness of food habits and combination, as well as
exercise, and herbs are best on a short and long term.
! Drink more water during the day water to increase internal moisture. Very
important to pay attention to the quality of the water you drink: pure spring
water, or filtered well water are the best.
! Avoid sodas and carbonated drinks.
! Increase consumption of fiber-rich foods: wholesome grains like quinoa,
amaranth, barley, millet are best.
! Linseeds are excellent addition to all plates.
! Eat fruits and vegetables mainly
! Also add beans and legumes, for protein contents, vitamins and facilitation of
elimination. Best is to cook them for a very long time, with a table spoon of
good quality vinegar poured on the cooking water, so they are soft and easier
to digest, without provoking gases.
! Use oils and ghee over the food, on a regular basis: sesame, olive oil, and
sunflower are great for adding lubrication and making bowel movement
easier.
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! Do not withhold your urges: go to the toilet immediately when you feel the
need!
! Use molasses or honey as natural laxatives, and can be used to foods to help
to relieve constipation.
! Citrus fruits and grapes are high in citric acids, which help to break down
intestinal bulk, so can also be used to eliminate constipation.
! Dried prunes are of great help as well.
! Walking, swimming, bicycling, and other kinds of regular and moderate
exercises are very good to maintain overall muscle tone and stimulate the
intestines.
! Herbs (like senna) and natural laxatives (like tamarind) can be used in
extreme cases, but best when recommended by a professional who can
evaluate the causes of your constipation and make sure that these or other
substances can support your system to self-regulate, addressing the cause
rather then only dealing with the symptoms.
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LIVER FUNCTIONING is also crucial for overall health and skin care.
We are presently exposed to a large amount of environmental toxins, and chemicals
in the waters and air. Mostly they are carcinogenic substances that keep circulating
in the body until they reach a peak and manifest as disease.
The liver is the organ that filters blood toxins. So, when the liver is overworked,
trying to eliminate toxins, often there is congestion cause by deposits of bile (that
become harder in this process). In this case, the toxins are not fully eliminated and
continue to circulate in the bloodstream. We may feel the consequences as irritation,
tiredness, anger, gall bladder stones, rashes, gas, flatulence, weight gain, water
retention, pimples, allergies, chemical sensitivity, fatty liver, tiredness, candida,
elevated liver enzymes, PMS and menopause symptoms (hot flashes, night sweats
due to hormonal unbalances) etc.
It is almost impossible to control, or even know, the level of exposure we are
subjected to on a daily basis, so the only way is to take care. So, it is a good idea to
use a liver cleanser herbal formulation to support elimination of toxins regularly.
The liver has very important functions and directly affects the functioning of all the
other organs. It includes storing fat and water soluble vitamins (B1-12), converting
sugar, fatty acids and fats into glucose, create bile, metabolize and eliminate excess
hormones, break down cholesterol, and insulin, cleanse old cells and anti-bodies. It
also has a supporting role for the immune system, aiding in the production of antibodies.
Herbal teas and green powder combinations, including chlorella, and spirulina,
taken with meals, can be very helpful on a daily basis. Carrots, beets, celery with
other dark greens leaves, can help detoxification.
A deeper level of liver cleansing needs to be done only after the colon has been
cleansed with a program such as Panchakarma (the most effective rejuvenation
program in Ayurveda).
In this case, a personal program needs to be designed for each individual for better
efficacy. So, it is possible to clear stagnant waste, promote production of health blood
cells, bile and eliminate congestion in the liver and gallbladder.
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THE POWER OF SPICES
Cooking with spices is an art and a healing gift. They offer energetic information
without the bulk, which means they are absorbed very fast with little waste of energy
used during digestion. In fact, most spices promote easier digestion.
They alter and balance the taste and effects of the food, enkindle agni and have a
cleansing effect.
Traditionally, one of the most royal spices is TURMERIC. To start with, it provides
3 tastes at the same time: bitter, pungent, and astringent. It increases Vata and Pitta
if consumed in excess, and relieves Kapha.
! It can be used in different ways and in many dishes and drinks. It can be
fresh, dried, or grated.
! It has many qualities and healing properties: anti-inflammatory, antibacterial,
antiseptic, relieves pain, swelling, heals wounds, prevents infections and
blood clotting.
! One way to enhance the properties of turmeric, taken internally (clears joint
inflammations, arthritis, strengthens bones, also good for sore throat and
coughs) or externally (for skin care) is to combine it with milk. In this case,
the anti-oxidants properties of milk are enhanced, so when used for skin care,
it will give more elasticity and glow to it.
! Turmeric is one of the best rasayanas (rejuvenation) used in Ayurveda
! Its main ingredient curcumin, is a strong anti-oxidant and antiinflammatory; it is effective on cases of Alzheimers, arthritis, diabetes and
cancer, protects the cardiovascular system, has positive effects on insulin
sensitivity, improves heart health, lowers blood pressure, and increases blood
flow. It is also excellent for mouth and gum care.
! Combining turmeric with black pepper, increases its absorption.
! When cooking with turmeric, pre-heating ghee and toasting the turmeric with
the ghee also helps better absorption.
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NUTRITIONAL GUIDELINES FOR SPECIFIC DOSHAS
VATA
Sweet fruits: bananas, berries, cherries, coconut, fresh figs, mango, grapes, sweet
melons, sweet oranges, papaya, peaches, pineapples, plums
Cooked vegetables: asparagus, beets, carrots, garlic, cooked onions, radishes,
spinach, sprouts, sweet potatoes, tomatoes, zucchini
Nutritive grains: cooked oats, rice, wheat
Generally avoid beans, except mung beans, or carefully use spices to counteract the
effects of beans (rise vata dosha)
All nuts are good in small quantities: almonds, sesame, walnuts, cashews
Natural sugars are good in moderation: rice sirup, raw sugar, honey
Spices: all are good especially asafetida, basil, cardamom, cinnamon, cumin, fennel,
garlic, ginger, nutmeg, turmeric
All dairy products are good: butter, milk, cheese, cottage cheese, ghee, milk, yogurt
(good to balance the cold effect with warming spices)
All oils are good, especially sesame, almond, ghee
Meat is good and strengthening: beef, lamb, chicken, turkey, seafood
Eat richly, regularly, and well, take tonic herbs, apply sesame oil to the skin on a
regular basis and receive massages as much as possible, sleep well and early.
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PITTA
Sweet and astringent fruits: apples, avocados, coconut, fresh figs, sweet melons,
sweet oranges, pears, pineapples, plums, pomegranate, prunes
Sweet and bitter vegetables: asparagus, cabbage, cucumber, cauliflower, celery,
green beans, lettuce, peas, parsley, potatoes, sprouts, zucchini
Cooling grains: basmati rice, white rice, wheat
All legumes are good: except lentils
Generally avoid nuts: except coconut, sunflower seeds
Natural cooling sugars are good in moderation, except honey
Generally avoid spices that are heating: use coriander, fennel, cardamom, turmeric,
and use cinnamon, cloves, black pepper in moderation
Cooling dairy products: butter, cottage cheese, milk, paneer, ghee
Cooling oils: ghee, coconut, olive, sunflower
Only cooling meats: chicken, turkey, rabbit
Eat and drink regularly, swim as much as possible, apply coconut oil to the skin
regularly, take balancing herbs, relax as much as possible, specially at meal times
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KAPHA
Warm and drying fruits: apples, apricots, berries, dry figs, mangos, peaches, prunes,
raisins
Pungent and bitter vegetables: beets, cabbage, carrots, cauliflower, celery, eggplant,
garlic, lettuce, mushrooms, onions, parsley, peas, radish, spinach, sprouts
Drying grains: barley, buckwheat, corn, millet, dry oats, basmati rice in small
amounts, rye
All legumes are good: except kidney beans, black lentils
Generally avoid nuts, except sunflower seeds
Generally avoid all sugars, use honey in small quantities (it is heating)
All spices are good, especially black pepper, cardamom, cayenne, cinnamon, cloves,
garlic, mustard, ginger, turmeric
Generally avoid dairy, use preferably goats milk in small quantities, occasionally
ghee
Use oils in very small quantities, preferably light oils like safflower, corn, or
sunflower
Meat: only lean, like chicken, turkey, rabbit.
Eat lightly, keep the body and mind light and active, apply mustard oil to the skin on
a regular basis, exercise regularly to exertion, take invigorating and warming herbs,
enjoy saunas and steam bath often
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ACTION OF TASTES ON TISSUES
Sweet (increases all body tissues) and sour (increases all body tissues except
reproductive tissue, so it is not suggested for cases of infertility or sterility) regulate
bodily tissues, providing nutrition.
ACTION OF TASTES ON WASTE MATERIALS
Earth and water tastes like sweet, sour, and salty tastes facilitate movement of wastes
out of the body as they are heavy and moist in nature. They are so laxative, dispel
gas, and increase urination.
Air tastes like pungent, bitter and astringent tastes, inhibits the formation and
movement of waste materials, causing gas and dryness, which results in
constipation.
ACTION OF TASTES ON AGNI
Fiery tastes like pungent, sour and salty, naturally increase agni, promoting appetite
and burning of ama.
Bitter taste, stimulates agni (though it is cold) by energizing the digestive nerves
(samana vayu).
Sweet and astringent tastes decrease again as they are heavy and constricting.
RASA (taste) > VIRYA (action) > VIPAK (post-digestive effect) > PHABHAV
Sweet > cold > sweet > exception = honey is hot
Sour > hot > sour > exception = lemon is cold
Salty > hot > sweet > exception = tamari is cold
Pungent > hot > pungent > exception = onion is cold
Bitter > cold > pungent > exception = turmeric is hot
Astringent > cold > pungent > exception = pomegranate is sweet
GUNAS
Heavy
Light
Hot
Cold
Oily
Dry
Liquid
Solid
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OBSERVING DOSHAS RELATED TO FOOD QUALITIES
Attributes are due to the inherent qualities as well as its effects.
By observing the individual constitution and its relationship to the qualities of the
various foods, it is easy to choose a balancing diet.
VATA = SPACE + AIR
The principle of motion
They merge as both are ethereal
Air can only have an effect if there is Space
All functions in the body depend on Vata for both absorption as well as excretion,
release
Most diseases are caused by Vata
Drying
Light
Subtle
Mobile
Cold
Rough
Affects all movements, including breathing and heartbeat, excretion
Influences the nervous systems and sense organs
Cold (for example, wind causes evaporation of sweat and thus cooling) and rough
(for example, wind roughens the contours of a mountain) qualities are due to
functional effect, rather than structural qualities
Influences the speed and efficiency of the thinking process
Emotionally, it is connected with fear, anxiety
Regulates bladder, colon, pelvis, thighs, bones, heart, lungs, head, ears
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PITTA = FIRE + WATER
The principle of metabolic transformation
The body is 75% Water, so Fire could not exist within it except in association with
Water
Stomach fire is hot and burns when it is out of its protected area
Its heat power is as strong as of a lightening or an open flame, and only differs from
them because it is contained in Water
Intense
Hot
Light
Fluid
Liquid
Oily
It transforms energy in the process of digestion, cognition, understanding.
It maintains balance of body heat and temperature
It is connected with blood and sweat
Blood is half-digested tissue = contains the material that will be transformed into
tissue > raw odor
Direct fire can only be absorbed from the sun in the skin, or through the eyes
Mentally is affects cognition, and intelligence
Emotionally it provokes anger and lust, when in excess
Regulates sweat, blood, small intestine, skin, eyes, brain, liver, spleen
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KAPHA = WATER + EARTH
The principle of stability
The come together as the heaviest elements
Pure Earth in the body obstructs its function, this means that everytime that there is
only solidity in the body > there is disease (for example: kidney or gall bladder
stones)
Only when Earth is combined with water, it becomes useful to the organism
Oily
Cold
Heavy
Dull
Slippery
Sticky
Thick
It lubricates, strengthens, supports endurance and stability
Mentally it supports memory
Emotionally it provokes attachment and greed, when in aggravation
Regulates joins, heart and lungs, brain, stomach, mouth
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FOOD COMBINATION
Some combinations create clogging and aggravation, which cause indigestion and
consequent toxicity.
Best to avoid food combinations that cause confusion to the intelligence of the cells.
Banana with milk > excess Kapha, decreases Agni, change the intestinal flora,
produces toxins, cause sinus congestion, colds, cough, and allergies.
Both are sweet and cooling, but post-digestive effect if very different: bananas are
sour, and milk is sweet. This confuses the digestive system and may result in toxins
built-up.
Milk with melon > both are cooling, but milk is laxative and melon is diuretic, and
they require very different timing for digestion. The stomach acid needed to digest
the melon will curd the milk, causing a sour effect.
Beans with fruit, cheese, eggs, fish, meat, yogurt.
Eggs with fruit, especially melons, beans, cheese, fish, kitchari, milk, meat, yogurt
Fruit with any other food, except dates with milk (they have the same rasa, virya
and vipaka)
Grains with fruit.
Honey with ghee (equal weight), boiled or cooked honey
Hot drinks with mango, cheese, fish, meat, starch, yogurt
Lemon with cucumbers, milk, tomatoes, yogurt
Melons with everything else
Milk with bananas, cherries, melons, sour fruits, bread containing yeast,
fish, kitchari, meat, yogurt
Potatoes and tomatoes, with melon, dairy products
Yogurt with fruit, cheese, eggs, fish, hot drinks, meat, milk, tomatoes,
potatoes
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TYPES OF AGNI
Digest fire can vary according to different factors such as emotions, long term food
habits, climate etc The taste of food depends on agni.
We can observe these four main manifestations of Agni:
1. Vishama Agni > gastric fire becomes vitiated due to excess Vata causing
irregular appetite, indigestion, and gas. Can also cause emotional issues such
as anxiety, insecurity, fear, tremors
2. Tikshna Agni > excess pitta can cause hyper-metabolism, hyperacidity,
heartburn, hypoglycemia and inflammations.
3. Manda Agni > due to excess Kapha, digestion is slow, causing overweight,
allergies, congestions.
4. Sama Agni > balanced, health agni that is a result of a balanced tridosha.
Digestion and absorption, as well as elimination are natural and timely.
TIPS TO HELP DIGESTION
Add 1/2 teaspoon of fresh ginger to dishes, as well as a pinch of rock salt.
Ghee stimulates digestion and regulates gastric fire.
Small sips of warm water during meals will aid digestion and absorption of food.
Cold water will have the opposite effect.
A cup of room temperature lassi at the end of a meal will aid digestion when mixed
with ginger and cumin powder.
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4. RECIPES FOR HARMONY & DELIGHT
DRINKS
EARLY MORNING DRINK
To start the day, a fat-breaking and cleansing lemon tea.
Ingredients for 1 glass:
Juice of 1/2 lemon
1 cup of boiling water
pinch of cayenne pepper
teaspoon of maple syrup
Preparation:
In an individual cup, mix the ingredients, stir well and drink while warm.
V-P+KEARLY MORNING DRINK WOMENS HEALTH
To start the day, cleansing and supportive of womens health
Juice of 1/2 lemon
1 cup of aloe vera juice (better if freshly cut)
Preparation:
In an individual cup, mix the ingredients, stir well.
V+P-K-
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APPLE-KUDZU ALIVE & WELL
Soothing and calming, for constipation, fever and to stimulate appetite.
1 cup apple juice
small pinch sea salt (optional)
1 rounded teaspoon kuzu (crush chunks with back of spoon before measuring)
1-2 tablespoons water for dissolving kuzu
Preparation:
Heat the apple juice and salt in a small saucepan over medium heat until it
just begins to bubble around the edges. Remove from heat. Thoroughly
dissolve the kuzu in water, add it to the juice while stirring, then return the
pot to the burner. Stir constantly until kuzu thickens and becomes
translucent. Simmer a minute more, then remove from heat. Allow to cool for
a few minutes before serving.
*** TRIDOSHIC
Observation:
Kudzu is a legume, used traditionally in China and Japan. Its starch molecules
enter the intestines and relieve the discomfort caused by overacidity, bacterial
infection, and - in the case of diarrhea - excess water. For abdominal aching
and intestinal irritation, a bowl of kuzu gruel or pudding brings quick relief.
Kuzu also contains a very high concentration of flavonoids, which have a
soothing effect on the digestive and circulatory systems, as an antioxidant.
However, they also have the ability to inhibit the contraction of smooth
muscle tissue, thereby increasing blood flow and relieving cramping in the
intestines.
DIGESTIVE LASSI
Digestive action, when taken after meals, especially in the summer time.
Ingredients for 4 glasses:
1 cup plain bio yogurt
1 teaspoon of Himalayan salt
teaspoon of ground cardamom
teaspoon of fresh grated ginger
1teaspoon of cumin seeds, crushed
3 cups of water
Preparation:
In a pitcher, combine all ingredients and mix well with a whisk until smooth.
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*** TRIDOSHIC
ALMOND MILK DELIGHT
Traditional wedding cocktail, calming and delightful.
4 cups of almond milk
2 tablespoon unsalted pistachios crushed
teaspoon of ground cardamon
1/8 teaspoon of nutmeg
1 teaspoon of honey
1 cup of rose water
1 cup of warm water with a few strands of saffron previously dissolved in it...
Preparation:
Mix well all ingredients in a pitcher, and serve cool.
V-P-K+
PARSLEY TEA
High in iron, vitamin A and C, potassium and calcium. Excellent cleanser and
immune support. A womans tea!
1 large bunch of fresh parsley, including the stems
4 cups of water
juice of 2 lemons
Preparation:
In a large stainless steel pot, combine parsley and water, bring to a boil. Then
reduce heat and let it simmer for 30 minutes.
Strain, add lemon juice and serve warm or cool.
*** TRIDOSHIC
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TURMERIC TEA
Cleansing and stimulating of blood circulation, excellent detox tea, as well as
anti-inflammatory.
1 teaspoon of turmeric
4 cups of boiling water
2 teaspoon of honey (if desired)
Preparation:
In a large stainless steel pot, combine water and turmeric, stir well. Add
honey, if you wish, and serve.
*** TRIDOSHIC
LEMONGRASS & MINT & GINGER TEA
Refreshing summer drink, to be simmered during the day, any time.
Ingredients for 8-10 glasses:
1 bunch of fresh mint leaves, chopped
2 teaspoons of lemongrass
4 tablespoon of fresh ginger, chopped small
5 cloves
8 cardamom pods, slit at the end
1 stick of cinnamon broken into a few pieces
8-10 cups of pure water
Preparation:
In a large stainless steel pot, combine all ingredients and bring to boil in high
heat. Then reduce heat and let it simmer for 6-10 minutes, depending on how
strong you would like the tea. Strain and serve warm, cool, or cold, depending
on weather conditions.
*** TRIDOSHIC
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GOLDEN MILK
Delicious and healthy drink, excellent to drink in the evenings.
The use of turmeric makes it have strong properties, including being antiinflammatory, anti-oxidant, antiseptic, analgesic, strengthening immune
system, anti-carcinogen, lowers and maintains cholesterol level, improves
digestion, detoxifies liver, regulates metabolism, balances blood pressure,
improves brain and memory, clears skin conditions, balances central nervous
system, reduces tryglicerites.
STEP ONE
Ingredients:
cup turmeric powder
teaspoon of black pepper ground freshly
cup spring water
Mix all ingredients in a small stainless steel pot, and stir well. Heat it to
medium fire and continue to mix until the mixture becomes like a thick paste.
Let it cool off and keep it in the refrigerator to use when needed.
STEP TWO
Ingredients:
1 cup of almond milk (hemp, or coconut)
1 teaspoon coconut oil
teaspoon of the turmeric paste (prepared as per above instructions)
Raw honey
Mix all ingredients on a small stainless steel cooking pot, except the honey.
Turn the fire to medium heat and keep stirring. Let it cool to room
temperature.
When slightly warm, add honey to your taste.
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REFRESHING DETOX WATER
Flush toxins, add vital nutrients and minerals to your body, supporting vitality and
weight loss.
Ingredients:
1/2 gallon spring water
1 grapefruit, sliced
1 tangerine, sliced
1 orange sliced
1 large cucumber, sliced
10-20 peppermint leaves
juice of one lemon
ginger cut into small pieces
Additions can be green or rooibosh tea, and/or other fruits (kiwi, strawberries,
mandarin, pineapple)
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AYURVEDA MANDALA
GREEN JUICE RECIPE FOR VATA
1 cup of spinach leaves
1 cucumber (without seeds)
wedge of lemon with peel
1/2 piece of ginger
1 apple
a pinch of cinnamon
Add some warming spices to improve digestion, like ginger and cinnamon.
Diluting 50% juice and 50% warm water is excellent for Vata constitution. Only one
cup of this blend should be taken at a one time.
GREEN JUICE RECIPE FOR PITTA
1-2 branches of kale
1/4 cucumber
1-2 coriander stalks
Fresh mint leaves to taste
Wedge of lemon with peel
1/4 beetroot
1 tbsp of aloe vera gel
Pitta constitution has a tendency to inflammation, skin irritations and high acidity,
so this cooling green juice is amazing to counteract these effects.
Adding mint and aloe vera, which are also cooling in nature, is very beneficial for
Pitta constitution.
Adding beets promote the flow of bile, which can get thick and sluggish with Pitta
aggravation. Dilute this recipe half juice, half room temperature water.
GREEN JUICE RECIPE FOR KAPHA
For Kapha constitution liquids are not highly recommended. They can have very
small quantity of juices. Best greens with more sharp species, like black pepper,
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some mustard seeds, pippali and ginger powder.
ABOUT GHEE
In Ayurveda tradition, ghee is recognized for boosting immunity, (ojas), and
balancing Vata and Pitta.
Nowadays, scientists believe that trans-fats are the main cause of heart disease,
rather than high cholesterol. Trans-fatty acids are defined as toxic fats in refined oils
and margarine resulting from modern methods of hydrogenation.
Research shows that in 1900's Americans ate six times as much butter as they do
today, and had virtually no heart disease. Today's butter is much higher (at least 100
times) in trans-fats than 100 years ago and heart diseases strikes two out of three
people.
A research study published in 1967, uses two populations in India: one living in
northern India - meat and ghee eaters. They did in fact have high cholesterol.
The second sample was from southern India: they were vegetarians but ate
margarine and refined polyunsaturated vegetable oils. This second group did have
lower cholesterol levels, but they had 15 times higher rate of heart disease than the
northern population.
Ghee is made from cow's butter and contains cholesterol and saturated fats.
Cholesterol is necessary for a healty brain and liver, and for cushioning the body's
organs. This type of essential fat is called "happy fat". Batric Acid which is found in
saturated fats seems to inhibit the growth of tumors.
Some Ayurvedic practitioners reccommend not eating ghee in case of high
cholesterol. Others suggest cooking guggul and/or triphala with ghee, to
counterbalance its effects, as guggul is known for reducing bad cholesterol.
Another key component of ghee is CLA (conjugated linoleic acid). Recent studies
show that it slows the progress of some types of cancer and heart disease, and may
also help reduce body fat while increasing lean muscle mass.
Ayurveda considers health to be a result of the harmonious flow of the 5 within the
body. This means that life forc is flowing through the body without interruptions or
blockages, embracing the nature of the 3 doshas ~ Vata, Pitta, Kapha, all as essential
part of the our life forc.
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Ghee nourishes the 3 doshas, thus collaborating for the balance of their functions.
Ghee builds marrow, semen and ojas (life sap). It improves intelligence, memory,
vision, voice, digestion, and nourishes the lungs, liver, kidneys and brain.
Also, it is lactose free - so is beneficial for those who cannot drink milk or eat cheese.
Ghee is satvic, bringing balance to all doshas when used in moderation.
DOSAGE
VATA and PITTA : Generally 1 tsp. of ghee per meal is beneficial
KAPHA: 1 or 2 tsp a day is best.
Taken with herbs and foods, it transports nutrition to all 7 tissue layers.
It is important to use organic ghee, free of chemicals, hormones, antibiotics, and no
GMS's (genetically modified organisms).
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BASIC DAILY RECIPES
SAFRRON RICE
5 threads of saffron
1 tablespoon o water
1 1/2 cup of basmati rice
1 tablespoon of ghee
4 bay leaves
6 small pieces of cinnamon bark
6 whole cloves
1/2 tespoon of himalayan salt
6 whole cardamon pods
4 cups of hot water
Soak the saffron threads in the tablespoon of water for at least 10 minutes.
Wash and rinse the rice twice and drain.
Heat the ghee over medium fire inside a large pot. Then add the bay leaves,
cinnamon, cloves, salt and cardamom, mix well for a few minutes. Turn the
heat low, and add the rice to the spices, and sautee for 2-3 minutes.
Then, pour the water and the soaked saffron, bring to a gentle boil and let it
boil uncovered for about 5 minutes.
Turn down the heat to low-medium, partially covered.
Continue to boil gently, for another 5 minutes, stirring to avoid sticking at the
bottom.
Turn the heat to low, fully cover the pot and let it simmer until the rice is
tender, approximately 10-15 minutes.
Notes:
Saffron is sweet, astringent, and bitter to taste. It has a heating vipaka, and is
balancing for 3 doshas, improves digestion and supports blood circulation.,
specially revitalizing the female reproductive system.
*** TRIDOSHIC
Serves 6 people.
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YELLOW DAL
Split yellow mung dal cooks well faster than other pulses, and is balancing for
3 doshas, nourishing and easy to digest.
Ingredients for 4-6 servings:
2 cups of split yellow mung dal
5-6 cups of water
2 piece fresh ginger cut into small pieces
teaspoon turmeric
1 teaspoon ghee
Separately, spice mix:
1 tablespoon ghee
1 teaspoon whole cumin seeds
cup onion cut small
1 tablespoon fresh ginger grated
salt
Garnishing:
cup fresh cilantro leaves chopped
1 tomato sliced
Preparation:
In a large pot, combine all the ingredients for the dal and bring to a boil.
Reduce heat and simmer for about 20-25 minutes in medium-low fire.
In a frying pan, heat the ghee, add cumin seeds and let sizzle for about 30
seconds. Add remaining ingredients for the spice mix. Reduce heat to
medium-low and saut onions until slightly brown, about 6-8 minutes.
To serve, spread dal on each plate and spread the spice mix on top, garnishing
with cilantro and tomatoes.
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CARROT RAITA
1 cup of raw carrots
1/2 cup green chilli chopped very fine
1/2 teaspoon of black mustard seeds
1/2 teaspoon of cumin seeds
1 pinch of asoefetida
1 handfull of cilantro leaves chopped
1 cup of plain yogurt
1/4 teaspoon of himalayan salt
Wash and grate the carrots finely.
Stir the carrots into the yogurt and mix gently.
Heat the ghee in a small saucepan, over low fire, and add the mustard seeds,
cumin seeds, and asoefetida. Stir until the seeds start to po, then add the chili
and cilantro leaves. Remove from heat fast.
Mix the cooked spices and the salt with the yogurt mix.
NOTE:
The pungent and heating qualities of carrots may increase pitta, but this
combination is balanced with the coolness of yogurt and other spices. For
Pitta dosha, more cilantro and cumin can be added to cool even further.
For Kapha, less yogurt and more black mustard seeds can be added.
Serves 5-6 people
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MINT CHUTNEY
3 cups of fresh mint leaves
1 cup of water
1 cup of shredded coconut
1 piece of fresh ginger, peeled and cut into small pieces
1/2 tablespoon of curry leaves
1/2 cup of lime juice
1/4 teaspoon of himalayan salt
Wash the mint leaves, and discard the long stems.
Put the mint, water, coconut, and ginger into the blender, and let it mix weel
until it turns into a paste.
Heat the saucepan over medim fire and add the ghee, curry leaves. Stir for a
minute ad cool. Add to the blended mix, add the freshly squeezed lime juice,
as well as salt. Stir well.
Refrigerate immediately. It can keep for 2 days in the refrigerator, but best to
consume it fresh.
NOTE:
Mint is calming for Pitta, and excellent for summer days.
Serves about 2 cups.
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DESSERTS
FRUIT DELIGHT
Simple and delicious, good for bones and joints.
Agar-agar is extracted from several types and species of red seaweeds
belonging to the Rhodophyceae class, specially (Gleidium purpurascens). It
requires nothing but extraction and purification to become agar. It is a gelling
agent, very easy to use.
Rich in iodine, and trace minerals, had mildly laxative properties.
It does not require refrigeration to set, but it is advisable to keep it on the
fridge, as it is high in protein also.
Ingredients for 4 servings:
2 cups of fruit of your choice (can be apples, pears, cherry, berries, bananas)
sliced into small pieces
1 cup of pure water
1 tablespoon of agar flakes
1 cup of fruit juice of your choices (according to what you have chosen
before for the fresh fruit)
1 teaspoon of cinnamon
Preparation:
Place fruit slices in the serving bowl.
Combine water and agar in a stainless steel medium size pot, and bring it to
high heat, until it boils for 2-3 minutes. Keep stirring until the agar dissolves.
Remove from heat, and add the fruit juice of your choice, as well as the
cinnamon, again stir.
Pour the fruit over, and refrigerate for about 45-60 minutes, or let it cool
down to room temperature.
*** TRIDOSHIC
Observation: The gelling ability of agar agar is affected by the acidity or
alkalinity of the ingredients it is mixed with. More acidic foods, such as citrus
fruits and strawberries, may require higher amounts of agar agar. Some
ingredients will not set with it at all such as: kiwi fruit (too acidic), pineapple,
fresh figs, paw paws, papaya, mango and peaches, which contain enzymes
which break down the gelling ability (although cooked fruit seems to lose this
effect).
Agar agar should be soaked in the liquid first for 10-15 minutes, then gently
brought to a boil and simmered while stirring until it dissolves completely,
this will take about 5 minutes for powder and 10-15 minutes for flakes.
Variation: This same recipe can be made with orange juice or lemon juice, in
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which case it would also be nice to add agave nectar to break the acidity, and
no use of fruit pieces.
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CAROB CARDAMON MOUSSE
A bit of a fancy dessert, but very easy to prepare and nutritious.
6 cardamon pods, crushed
1 cup of coconut milk
200 gr of carob powder
4 tablespoon of agar agar
1 tablespoon of kozu
2 tablespoon of vanilla extract
2 egg whites
Preparation:
In large stainless steel pot, combine cardamom and coconut milk and bring to
boil.
Remove from heat, and remove pods with a spoon.
Return to heat and sprinkle with agar agar and kuzu, keep stirring until it is
completely dissolved.
Remove from heat and add the vanilla, and the carob. Whisk vigorously until
all is well combined. Pour into a bowl, cover, refrigerate for about 30 minutes.
In a medium bowl, beat egg whites until stiff. Remove the mousse from the
refrigerator and fold in the egg whites.
Refrigerate for another 90 minutes to set. Enjoy!
V*P*K+ slightly
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TRADITIONAL RICE PUDDING
Yammy dessert, best to make it fresh, but can also be made with left over rice.
1 cup of basmati rice, cooked and mashed
4 cups of cows milk (K+), coconut milk, goats milk, or almond milk (***
Tridoshic)
teaspoon of nutmeg
teaspoon ground cinnamon
4 tablespoon of agave nectar
3 tablespoon of raisins
teaspoon of saffron strands mixed with 2 tablespoons of the milk of your
choice, slightly warm, let it rest for 10 minutes
1 tablespoon of pistachio, coarsely chopped for garnishing
1 tablespoon of almonds, coarsely chopped for garnishing
4 drops of orange essential oil organic
Preparation:
In a large stainless steel pot, combine all ingredients except the nuts, and
bring it to a boil Reduce and simmer, stirring so that it does not stick to the
bottom, for about 20 minutes. Strain the saffron milk, and add to the mix. At
the end, add the orange oil, and stir well.
Place in small bowls, garnish with the nuts and serve.
*** TRIDOSHIC
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COCONUT ICECREAM
Easy and fast to make...
1 liter Almond Milk unsweetened
1/2 liter Coconut Milk
4 cups of grated coconut unsweetened
2 bananas
1 teaspoon Cinnamon powder
1/2 teaspoon Cardamon powder
1/2 teaspoon Ginger powder
Vanilla extract 4-6 drops
Preparation:
Blend all ingredients on the electric blender until well mixed and smooth.
Place it inside a large bowl, or inside several small bowls. Leave it on the
freezer for 6-12 hours, depending on the consistence desired. It becomes more
creamy if you blend it again, once the contents are becoming solid.
Serve when well solid and creamy. If you would like, add carob sauce as a
topping.
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FOODS FOR SKIN CARE
FLAXSEEDS
High in anti-inflammatory properties that can help prevent skin irritation, tissue
inflammation, and redness.
The anti-inflammatory properties and the omega-3 fatty acids are known to lessen
chronic conditions such as rosacea, acne, dermatitis, and psoriasis.
Also, the omega-3 fatty acid increases your bodys natural production of oil, leaving
your skin soft and moisturized. A moisturized skin prevents from drying out and
gives a healthier look and feel.
COCONUT
Coconut oil is often a primary ingredient in beauty products.
Is very beneficial beyond its nutritional content. Primarily coconut is rich in fiber,
vitamins and minerals making it a good addition to your beauty regimen.
Coconut oil is a great moisturizer to prevent dry and aging skin, delay the onset of
wrinkles, and prevents degenerative diseases.
One of the richest sources of saturated fat with about 90 percent of calories as
saturated fat.
Its antimicrobial, antioxidant, antifungal, antibacterial properties combined with the
presence of lauric acid, capric acid and caprylic acid seem to support health at many
levels.
It contains lauric acid, a powerful antibacterial and antiviral agent that keeps away
viruses, infections, inflammation and acne.
Coconut oil is also rich in essential fatty acids and Vitamin E, which are perfect for
keeping your skin moist, soft, and wrinkle-free.
ALOE VERA
The pure gel can be used alone or as an ingredient combined with other susbtances
to create lotions, facial scrubs, and deodorants. It is also an effective moisturizer that
slows down the aging process.
The gel can be extracted from the middle of the interior part of the Aloe Vera leaf.
This gel is then used to promote the growth of new cells while their anti-bacterial
property is used to treat acne and other skin inflammation.
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PAPAYA
Vitamin A and papain helps remove dead skin cells and inactive proteins, making
your skin feel supple and vibrant. The overflowing nutrients of papaya are also
known to prevent dandruff and promote hair growth.
So if you are trying to lose weight, consider eating papaya every day to maximize its
health benefits. It is low in fructose and is excellent for digestion!
The antioxidant nutrients found in it, including Vitamins C and E and beta-carotene,
are great at reducing inflammation and acne. Moreover, Vitamin C may also protect
your skin against sun damage.
PUMPKIN
A great source of valuable nutrients that makes you glow.
The enzyme found in pumpkin is a natural and safe exfoliator, a safer substitute to
harsh chemical peels. The high concentration of salicylic acid is used to deep clean
the pores and remove dead skin cells that build up on the surface of the skin.
RED BELL PEPPERS
One red bell pepper contains more than 100% of your daily vitamin C needs. It also
contains significant amounts of dietary fiber and vitamin B6. Moreover, it is rich in
carotenoids that can help prevent wrinkles and increase blood circulation to your
skin, helping it look more youthful. Due to their carotenoids, red bell peppers are
also great to fight acne.
DARK CHOCOLATE
Rich in antioxidants, fatty acids and flavanols that promote glowing skin.
The antioxidants in dark chocolate helps to reduce roughness in the skin and protect
it against sun damage. Moreover, cocoa relaxes arteries, increasing blood circulation
that leads to healthier skin.
SALMON
Excellent food to fight stress, anxiety, and depression.
It also provides most of your daily vitamin D needs, responsible for keeping heart,
bones, colon and brain healthy. It also helps prevent colon cancer, anxiety,
depression, heart disease and bone disease.
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Salmon is also rich in omega-3 fatty acids that are excellent for fighting
inflammation, wrinkles and acne. Its high omega-3 content also helps hydrate your
skin from the inside out. Eating salmon keeps your scalp hydrated and promotes
strong, healthy hair.
GREEN TEA
Source of antioxidants and a unique amino acid, L-theanine that helps relaxation
and lower stress.
When the tea is hot, the bionic brew releases catechins, a kind of antioxidant with
proven anti-cancer and anti-inflammatory properties.
Green tea may also reduce your risk of high blood pressure.
Drink 3 or more cups of tea every day for better results.
SPINACH
A healthy and nutrient-rich food, wonderful source of iron, folate, chlorophyll,
Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. Due to their
antioxidant abilities, Vitamins C, E, and A are especially great for the skin.
Spinach contains antioxidants that fight against all types of skin problems, it cleans
it from inside-out
SEEDS
Chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, and flax seeds are all great
for your skin.
Pumpkin seeds and sunflower seeds are both rich in selenium, Vitamin E,
magnesium and protein. Selenium and protein keep all wrinkles away, Vitamin E
enhances moisture in your skin and magnesium lowers your stress levels.
The healthy Omega 3 fatty acids in flax, chia and hemp seeds are perfect for fighting
wrinkles and acne. Plus, these seeds are rich in protein.
CELERY
Contains Vitamin K that keeps the blood circulation healthy and helps to reduce high
blood pressure. Reduces stress level, and stress can cause skin problems, migraines
and cancer, so it also helps these conditions.
Celery acontains natural sodium, potassium and water, and can help to prevent
dehydration. When the skin is dehydrated it gets dry, flaky, wrinkled, and rashes.
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CARROTS
Carrots are good for your eyes and skin health. They are rich in vitamin A and help
prevent the overproduction of cells in the outer layer of the skin. Thats where excess
sebum combines with dead cells and clogs pores.
They especially good for clearing up breakouts.
Vitamin A reduces the development of skin-cancer cells. A half-cup of baby carrots
every day is good to promote a beautiful skin.
TURMERIC
Turmeric is one of the most powerful healing herbs. It is great for bones and joints as
it has anti-inflammatory properties. It prevents metastases from occurring in many
different forms of cancer.
Turmerics also a natural liver detoxifier and a kidney cleanser, and it speeds
metabolism and aids in weight management. It heals and alleviates conditions of
depression, psoriasis, damaged skin, arthritis and much more.
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5. BEAUTY FROM WITHIN

Beauty is an inner process. Deeply connected with our inner states of health,
awareness and contentment. It is related to subtle qualities of magnetism, mystery,
spontaneity, health, aliveness, and the flow of our heart and soul.
So, when we take care of the body and skin, we are honoring the outer expression of
what is vibrating inside us.
SKIN CARE
The first step is to recognize our skins tendencies, so that we can choose the most
beneficial products.
A Vata constitution will have a domination of air and space. The skin will tend to be
thin, fine pored, may be with a darker complexion, with a whitish or greyish hue.
The skin may be cool to touch, especially in the winters (hands and feet) and dry or
rough or patchy and flaky in patches.
It is also possible to have lack of tone or luster, chapping and cracking, dry rashes,
eczema, corns and callouses.
A Pitta constitution with domination of fire and water has the tendency to have a
peachy, coppery, redder complexion.
Often soft, lustrous, warm, and sometimes very sensitive. It can be prone to rashes,
and inflammation.
Also possible to have yellow acne with pus, blackheads, white heads and an increased
general oiliness. It may experience pigmentation and loss of pigmentation.
A Kapha constitution with domination of earth and water has the tendency to have
thick, moist and pale skin.
It is often cool to touch, smooth, generally with a good tone, and ages well.
This skin on the other hand, can be dull, sluggish, and congested, with enlarged
pores, blackheads or large white pustules, or cystic formations. It can also have
thick, oily secretions.
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Ayurvedic Home Facial
6. RECIPES FOR NATURAL BEAUTY CARE

Ayurveda Home Facial
Includes 7 main steps:
1. Cleansing
2. Oleation massage integrating marma points
3. Herbal steam or compress
4. Gentle scrub
5. Cleansing, nurturing mask, or facial pack
6. Moisturizing
7. Hydrating
Cleansing
Natural oils from the skin, as well as environmental pollutants accumulate on the
surface of skin, gathering dirty, exposure to cigarette smoking, and making the outer
layers of the skin a good home for bacteria.
This initial cleansing removes this accumulation, as well as, previous makeup.
For Vata skin (Dry) use sesame or almond oil as base, in combination and with
essential oils of sandalwood, chamomile roman, or jasmine.
For Pitta (oily) use jojoba oil with essential oils of neroli, rose, lemon, sandalwood, or
cypress.
For blemished skin, use sunflower oil in combination with lavender and tea tree oil,
or bergamot and lemon.
For Kapha skin (thick, oily, dull) use almond or sesame as base and add neroli,
lavender or frankincense.
Traditionally Ayurveda uses Ubtans (a mix of herbal powders) to scrub the skin.
All these fine powders improve circulation, soothe, heal, and bring a glow to skin
complexion.
A tridoshic ubtan powder can contain corriander, cumin, lemon peel, fenugreek,
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sandal wood, orange and lemon peel, nutmeg, tulsi, saffron, fine lentil or azuki beans
powder, chick pea flour or clay.
We can also add Ayurvedic herbs such as Licorice, Manjishta, Lodhra and Neem.
You can mix this powder with water or milk or cream for dry skin, with diluted
lemon juice or yogurt for oily or blemished skin. You can also add a little wheat germ
oil or vitamin E oil for mature skin.
Oleation or facial massage
Use only cold pressed nuts and seed oils to which you can add essential oils.
You can create your own oil with this formula. See list of essential oils for each
dosha.
10 parts base oil
1 part wheat germ oil
20 drops of essential oil per 2 fl.oz of base oil.
Herbal steam & compresses
Herbal steams with fennel or rose petals, pearls or a variety of herbs can be
wonderful for the skin.
For congested and acned skin they can be immensely clarifying and opening up the
complexion.
A steam deep cleanses, while the moisture softens the dry outer edges of the skin,
making them easier to remove, leaving behind a radiant complexion.
Applying oil followed by steaming greatly reduces Vata.
If you have dry or mature skin steam only once every 2 weeks.
Once a week is good for normal or oily skin.
Ayurvedic steam has the following effects:
1. increasing circulation
2. detoxifying
3. soothing and healing
4. softening and opening
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In general, Bay Leaf draws circulation towards surface and Licorice (Yashti- Madhu)
pulls out impurities. You can also add rose petals, lemon peel, and tee tree oil.
Compresses are an excellent alternative to steam.

Hot or cold, they moisturize the outer layers and stimulate skin activity like when
using steam. The skin becomes soft and more receptive to the treatments.
Rose hydrosol, chamomile hydrosol, lavender hydrosol, or even plain warm water is
excellent for compresses.
Masks
Masks extract toxins from deeper layers in the skin, preventing or eliminating
blackheads and acne; they nourish by providing necessary nutrients and refine
pores, heal scarring, even out color tones, soothing and moisturizing the skin.
Masks can also stimulate the deepest layer of the skin for new cellular growth.
For normal to dry skin you can create a mask with

6 parts clay
2 parts aloe Vera juice
egg white
1 part honey
For oily skin use

5 parts clay
1 part honey
1 part aloe vera juice
1 part fennel tea or lemon juice
For blemished skin use

6 parts clay
1 part yogurt
2 parts jojoba oil
Face packs
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These are softer and more porous types of face masks.
They allow the skin to breathe, are more gentle and can be left on longer.
You can use this for your entire body.
** For normal skin (no strong tendencies) you can use avocado, banana, peach,
nectarine.
* For dry skin (Vata) use avocado, banana, carrot, pear and melon.
* For oily skin (Kapha) use cabbage, cucumber, lemon, pear, and tomato.
* For mature skin (Pitta) use apple, avocado, and grape.
* For blemished skin try apple, cabbage, grape or tomato.
Toners
A good toner removes all residue from previous procedures.
* For normal skin use rose hydrosol or witch hazel with equal amount of herbal tea.
* For dry skin use only pure rose hydrosol.
* For oily skin use Tulsi water (Holy Basil) or fennel tea.
* For blemished skin use equal amounts of witch hazel and Tulsi water.
Moisturizing
All skins need moisture - including the oily ones.
Moisture not only plumps outer layer of skin making it smooth, silky and soft; but
makes a protective barrier that prevents any moisture from being pulled out from
the skin.
A basic moisturizer can be made with aloe gel plus cocoa butter and rose hydrosol. A
base oil can be added according to doshic tendencies, for ex. sesame or almond for
Vata and Papha, sunflower for Pitta skins.
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Marma points for facial care
Marma means secret, hidden, and vital.
Marma points are points of connection between the physical body and the subtle
energetic body.
Marma points can be used in self massage or massaging others to balance sublte
levels of energy, restore normal organ function, energize or relax.
Traditionally medicated oils were used to energize and massage the Marmas.
We can also use essential oils blends.
Marma points are massaged most often, with the thumb.
Start with small, gentle clockwise circles, moving outwards and then back inwards,
slowly increasing pressure, outward, inward, in ever increasing and decreasing
circles.
Perform about five circles going out and five circles coming back, following in the
same way for about three times.
Marma points which are congested or out of balance will be tender and painful.
Shankha Marma is located above and in front of ear is usually massaged with
lavender, eucalyptus or peppermint
Responsible for clear hearing.
Utkshepa Marma is located above and behind the ear, and is used to increasing
awareness and brain activity.
The oils used are basil, camphor, and rosemary.
The Apa points at the temple play an important role in vision and clary sage, lemon
or basil are excellent.
The Ajna between the eyebrows is responsible for the 6th Chakra, inner vision and
the pituitary. Lavender, jasmine, sandal wood and holy basil are best for this Marma.
Day to day stresses, anxiety etc, vanish when we massage this point.
The Adhipati Marma is located at the top of the head and controls the pineal, self
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realization and balances the 7th Chakra. This point is best massaged with
Frankincense or Myrrh.
The Nadi (energy channel) which is situated at back top of the head influences the
posterior pituitary and is massaged with brahmi or sandalwood.
Rasayana Natural Rejuvenation Therapy
An age-old rejuvenation therapy, which imparts natural treatments to maintain and
improve body functions, including the brain.
Rasayanas can help increasing resistance against disease, enhancing health, vitality,
and delaying the aging process.
Chyavanprasha Rasayana is one of the old age Rasayanas. A jam like substance made
in an alchemical process, with more than 49 herbs, cooked over several days. The
main ingredient is amala fruits, containing extremely high content of Vitamin C.
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7. INQUIRY
1. In your relationships, what do you keep saying and doing mechanically, over and
over?
2. What is beauty for?
3. What are your main believes about yourself as a woman/ as man?
4. What words come to you when you look at yourself in the mirror?
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8. WELCOMING RITUAL
Padha Abhyanga : foot massage
Has been used as a traditional welcoming ritual since ancient times.
An invitation:
You are receiving someone and washing his/her feet
You are opening your heart and space to a guest
How do you receive your guest?
Stay open to whatever he/she may bring to you
Align with the intention of connection with the earth through the feet
Align with the intention of connection with the heart through the hands
Enhances:
Grounding
Connection with the force of gravity
Support from Earth
Confidence
Connection with legs and pelvic floor, support for back and head
Movement
Flexibility
Improves:
Eyesight and hearing, as the nerve endings in the sole of the feet are connected with
the head. It is known in Ayurveda, that feet massage especially supports healthy
vision, as it stimulates the optic nerve, thus promoting and improving eyes health
and relaxation.
Strength on legs, pelvis and supports back flexibility.
Suggested especially for:
Insomnia
Fatigue
Feeling of insecurity and difficulties with practical aspects of daily life.
Decreases: Vata
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Affects dhatus:
RAKTA blood circulation
Hands and feet may have a tendency to feel cold when the circulatory system is not
stimulated enough through movement and exercise, or when there are specific blood
deffiencies.
Feet and hands massage improves local and overall circulation, balancing body
temperature and supporting health throughout the whole body.
MANSA muscles
Most people do not walk or exercise enough to maintain muscle tone and support for
legs and feet.
Feet massage improves flexibility and muscle tone, thus offering a better grounding
and support for legs, and consequently spinal balancing.
Health muscle tone enhances walking and running, as well as supports bone
alignment.
ASTI bones
The design of our feet suggest an extremely flexible structure, however due to lack of
exercise, often to early childhood habits, the feet tend to become rigid and loose their
ability to flex and move easily.
Massage supports bones health and alignment, therefore improving posture and
muscle strength.
MAJJA tendons & ligaments
Nerve endings are located in the head, feet and hands. When they are stimulated
regularly, this routine maintains and benefits an overall healthy nervous system, a
balanced spinal cord and irrigation to all organ systems.
Touching the sole of the feet stimulates and balances the central nervous system. The
immediate relaxation that occurs when someone touches your feet is a result of
releasing build up tension on the central nervous system.
Calming, soothing, strengthens central nervous system.
Feet massage prevents cracking and dryness of soles and heels, numbness,
roughness, tiredness.
In case of acute or chronic pain, working on the reflex points can have an immediate
effect.
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THE SEQUENCE
! Start with the foot bath
! Prepare it according to season, climate, dosha, intention, present conditions
! Relax next to the person, may be just holding their feet gently, washing the
lower legs, making them feel welcomed and received in your space
! Give them enough time to arrive and feel the ground
! Ask them to take one foot out of the water, dry it, them ask them to take out
the second one, dry it
! Ask them to move to the table and lay down on their back
! Make sure that there are enough pillows under their knees, and that the back
is relaxed
! Start pouring warm oil on your hand and them on the first foot you choose to
touch
! Initially play with spreading the oil, and massage the whole foot with both
hands, mostly stretching and flexing
! Follow up with reflexology points if you have a chart that shows where the
main areas correlated with the organs are
! Usually is best to start from the head (located on the big toe) and move down
towards the soles and back of the foot
! Slowly press and go a bit deep into the tissue following the reflexology map
! Stay longer in the areas that may be more sensitive, or that you feel are
harder, or where you find spots that feel like they have small grains of sand
inside
! Use your sensitivity to determine how long to stay, how deep to press
! Wait until you feel more relaxation is happening, that may be indicated by a
softening of the tissue, or by cracking of the joints, or a deep breath
! Follow up with paying attention to the joints, following each toe, making them
move, stretching, pulling slightly towards you, flexing, feeling the shape of the
bones
! Remember how a monkeys foot look like, how easy it moves
! Do the same with the other foot
! At the end, hold both feet lightly (one hand for each foot), press the points at
the center of the sole of each foot (using one finger for each foot)
! Just let your finger feel this point, you may feel nothing at the beginning, and
then slowly feel like a pulsing quality that may become stronger as you hold it
longer
! Feel the connection between these two points and the hara, as a triangle of
energy moving up and down the legs towards and from the hara
! Follow up with the hands, starting with the same side that you started with
the feet
! Same procedure for each hand
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! At the end, hold both hands lightly (one hand for each hand), press the points
at the center of the palm of each hand (using one finger for each hand)
! Just let your finger feel this point, you may feel nothing at the beginning, and
then slowly feel like a pulsing quality that may become stronger as you hold it
longer
! Feel the connection between these two points and the heart, as a triangle of
energy moving up and down the arms towards and from the heart
! Complete the session by placing on hand on the hara and the other on the
heart, simply relax in silence
! Feel the lines of energy linking the sole of both feet with the hara, and the
palm of both hands with the heart, and the connection between the hara and
the heart, like a star
! You may want to gently massage the scalp to end the session and spend a
moment lightly touching the third eye
! Best oil for feet, hands and head massage is Bringaraj oil, which has the
property of relaxing the nervous system, therefore being excellent for these
areas where the nerve endings are found, as well as the end of the meridians.
AUM
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SUGGESTED OILS:
Bringaraj (soothing and calming for nervous system) > VATA/PITTA
Sesame (warming) > VATA/KAPHA
Coconut (refreshing) > PITTA
Rose (balancing, relaxing) > VATA/PITTA
Lavender (relaxing, refreshing) > VATA/PITTA
Bhrami (promotes restful sleep) > VATA/PITTA
Peppermint (refreshing) > PITTA
Ginger (warming, penetrating) > VATA/KAPHA
Mustard (protects feet from drying and coldness) > KAPHA
Olive (light and penetrating, excellent as a skin conditioner) > KAPHA
Rosemary (stimulating yet gentle) > KAPHA
Calendula (deeply penetrates the skin and nourishes the skin, making the sole of feet
soft and flexible) > TRIDOSHIC
Turmeric (blood cleanser and excellent for edemas) > KAPHA, PITTA
Bala (bone strengthening) > TRIDOSHIC
Spikenard (balancing nervous system) > VATA/PITTA
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PADHA ABHYANGA FOOT MASSAGE SEQUENCE
ANKLE
Rub the ankle joint, specially the inside (reproductive organs), following the contour
of the bones on the inner and outer side of the ankles.
Good to pinch and knead the Achilles tendon, to stimulate the calf muscle.
TOP OF FEET
Stroke from the ankle towards the toes, following the lines in between the tendons
towards each toe.
TOES
Start with the big toe and ending with the small toe.
Pull and rotate each one separately, use enough oil to slide in between each toe with
a pulling movement towards you.
REFLEX AREAS AT THE SOLE
Start with big toe and move towards the back of the feet.
Always massage the ascending colon upwards and the descending colon downwards.
Give enough attention to the line of the spine, stop and go deeper over areas or spots
that may be more sensitive, or even painful. Ask for feedback, as far as pressure and
intensity.
Avoid strong reflex points massage during pregnancy.
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MARMA POINTS
TALAHRIDAYA (VATA)
> mid of the soles
> heart of foot
>respiratory system (pranavaha srota)
> blood circulation, body temperature and skin sensitivity (bharajaka pitta)
> overall energy circulation (vyana vayu)
> descending prana (apana vayu)
> grounding
KURCHA (PITTA)
> sole at line of flexion between front and back of feet
> eyes (Alochaka pitta)
>overall sensorial perception
> Prana Vayu (vitality)
KURCHASHIRA (PITTA)
> line of back of feet on the soles
> muscle system
> improves body posture
> agni
KISHPRA (KAPHA)
> in between big and second toe, on top of feet
> quick, responsive
> lymphatic and respiratory (rasa and pranavaha srotas)
> lubrication of heart and lungs (avalambaka kapha)
GULPHA (VATA/KAPHA)
> outside ankle
> bone and reproductive system
>Vyana Vayu (circulation of prana)
> Sleshaka Kapha (lubrication of joints)
> improves overall movement of feet and ankle
> better support for legs
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AYURVEDA MANDALA
SHIRO ABHYANGA Head Massage
Connection with Sky
Grace
Relaxation of mind and body
SEQUENCE
Start with top of the head, part the hair in two sections, left and right.
Pour oil at the center.
Massage down the skull towards the back of the head, then towards the ears, then
towards the front.
Tilt the head forward, again pour oil at the crown, massage all the way down towards
the neck joint.
Massage the line between head and neck, from the center outwards
With both fists tap the top of the head, move all over gently and with a rhythm to
stimulate and release tension from the nervous system.
Pull hair in tuffs, gently. Move all over the head to release muscle tension.
Circular motion with palm of the hand, large circles on sides, and all over.
Face: strokes from center towards periphery, from midline outwards.
Gentle tapping
Neck: fingers together, stroke up the back of neck (strongly and precisely), then
down on both sides of the front of the neck (gently).
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MARMA POINTS
ADHIPATI (VATA/PITTA/KAPHA)
> top of the head, sagital suture
> master of all functions
> pineal gland
> overall nervous system
> overall vitality (prana vayu
> lubrication of brain (tarkapa kapha)
> memory and mental acuity (sadhaka pitta)
> seventh chakra (sahasrara)
SIMANTA (VATA)
> sutures of the skull
> nervous system, plasma and blood circulation (rasa/rakta/majja)
> seventh chakra (sahasrara)
KRIKATIKA
> joint of the neck, both sides
> head circulation
> vision
> lubrication of brain (tarpaka kapha)
> upward air movement (udana vayu)
> posture and spinal integration and flexibility
STHAPANI (VATA/PITTA)
> third eye (ajna)
> pituitary gland
>stills and focus the mind
> meditation
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9. HARMONIZING THE DOSHAS WITH MASSAGE
Each of the three doshas presents specific elemental quantities, energy qualities, and
metabolic functions. When these intrinsic attributes work in integration, the doshic
constitution facilitates life force renewal without accumulating excess in the body.
We can say that they are balanced (dosha Shamya). This condition is conducive to
health and overall wellbeing.
However, life is constantly bringing changes, internally and externally, thus affecting
this delicate balance. Doshic qualities can either decrease or increase, generating disease and discomfort.
Increased doshas have more power to cause disturbing imbalances, as they
consequently may affect the functioning of the other doshas.
Imbalances resulting from natural causes such as time, aging, season and weather
patterns, are usually gradual and have less direct impact on the body, if we regularly
maintain basic care.
For example, Kapha is predominant during childhood, during the spring season, in
late morning, at the first part of evening and during the early part of digestion.
Pitta is predominant during our active years between twenties and forties, during the
summer season, at midday, at midnight and during the middle part of digestion.
Vata becomes predominant as we reach mid-life, during the fall season and during
late afternoon, as well as during the last part of night and the last part of digestion.
Other imbalances are not natural they are caused by improper diet, stressful
lifestyle, trauma, viruses, parasites, emotional and mental tension etc It is
important to bring awareness to our choices and minimize unnatural imbalances.
A basic principle to be observed is like increases like, while dislike decreases like.
For example, if you are shivering and you eat a salad, or an ice cream, you will feel
colder. And the opposite, if you are sweating and eat spicy food, you will feel hotter.
These are simple and common sense examples. The basis of Ayurveda is
straightforward: observing life in its simplicity and understanding natures
fundamental principles.
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The main purpose of Ayurvedic massage is to promote and/or maintain doshic
balance, by using oils, herbs, and specific movements that bring the three doshas in
harmony.
As a consequence of this integration, Ayurvedic massage improves key bodily
functions and balances disorders due to doshic aggravation. It aims to rejuvenate all
doshas and harmonize their interplay, thus helping to maintain muscle tone, support
immunity, release stress, rejuvenate the physical-emotional-mental bodies, and the
central nervous system, improve circulation of blood and lymph, promote health
sleep, health skin and internal organs functioning.
Ayurvedic massage is useful in preventing disease, often slowing down or reversing
disease process already in an advanced state. Its regulating effect assists the body to
recover and maintain physical, emotional and mental health, as it maximizes the
potential of the bodys intelligence and intrinsic capacity to heal.
Approaching Ayurvedic massage from a deeper place of understanding, we can say
that it activates cellular intelligence through the manipulation of fascia (kala)
between the layers of tissue. The fascia holds subconscious memory that can be
released and recycled as life force, rather than pain. From this perspective,
Ayurvedic massage can bring deeper integration between the physical, emotional
and mental body, freeing energy for more sensitivity and awareness.
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10. THE USE OF HERBS & ESSENTIAL OILS IN AYURVEDA
Remember that the skin is an organ that assimilates nutrients (as well as toxins) very
rapidly, therefore what is used on the skin affects metabolic function of the first
three tissue layers: plasma, blood, and muscles (rasa, rakta, and mansa dhatu).
Herbs and essential oils can be used to enhance the quality of touch, and are carried
deep into the body through lymphatic and blood circulation. Substances can be
chosen to support and energize our body and immune system. On the other side,
when used without proper care, can contribute to increase toxins (Ama).
As we understand the qualities of the doshas, it is possible to blend essential oils to
balance and harmonize their functions and eliminate Ama. Different combinations
are used for each of the doshas according to basic constitution (prakritti) and present
state of health (vikruti).
Medicated oils are prepared according to traditional recipes, where the oil is cooked
with fresh herbs for over an extensive period of time, so that the properties of the
herbs are soaked into the oils.
Vegetable oils contain vitamins, enzymes, mineral and carry the life force of the plant
they derive from, thus are used as food for the body. In the same way, herbs and
essential oils have therapeutic properties and a complex ability to promote
nourishment and healing.
The importance of quality is crucial.
Different oils have different properties. Some act at a superficial level, soothing and
nourishing the skin, some penetrate deeper into the tissue, lubricating the
connective tissue, releasing pain and strengthening muscles, and others affect the
bones, bone marrow, nerve tissue and the reproductive system, as well as lubricate
the lungs and colon (decreasing Vata in excess).
Properties may vary according to growing practice, weather conditions, the health of
the plant, extraction methods, and care in storing the oils.
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Carrier oils for Vata reducing blends

Castor (ricinus communis)
Dosha: decreases Vata, increases Pitta and Kapha
Taste: pungent, sweet, astringent
Quality: heavy
Potency: heating
Effect: pungent
General action: digestive, stimulant, reduces stiffness in muscles
Specific action: demulcent, analgesic, nervine, aphrodisiac, antispasmodic, analgesic,
helps relieve arthritis, helps complexion and skin, reduces Ama, reduces swelling,
cramps and pain, when used in a warm pack or soaked in a flannel or felt, relieves
constipation when massaged over the belly
Olive oil (olea europaea)
Dosha: decreases Vata, increases Kapha, neutral to slightly increasing for Pitta
Taste: sweet to slightly bitter
Quality: heavy, unctuous
Potency: neutral to slightly heating
Effect: sweet
General action: nourishes hair and skin, helps rheumatism, gout, arthritis, sprains,
muscles weakness, ligament and nerve debility. Enhances pigmentation,
Specific action: clears and strengthens liver and gall bladder, laxative if used in large
quantities, nourishes hair and skin. Contains 75 % oleic acid oil, the stable
monounsaturated fat, 13 % saturated fat, 10% omega-6 linoleic acid, and 2% omega-3
linolenic acid
The high percentage of oleic acid makes olive oil ideal for use in moderate temperatures.
Extra-virgin olive oil is also rich in antioxidants. It should be cloudy, indicating that it has
not been filtered, and have a golden yellow color, indicating that it is made from fully
ripened olives.
Olive oil has withstood the test of time, it is the safest vegetable oil you can use. The longerchain fatty acids found in olive oil are more likely to contribute to the building of body fat
(when ingested) than the short.
Sesame oil (sesamun indicum)
Dosha: decreases Vata, may increase Pitta and Kapha. Good for all doshas for feet
and massage
Taste: sweet
Quality: heavy
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Potency: warming
Effect: sweet
General action: nourishes the scalp, ears (can be used internally), eyes, teeth, bones
and female reproductive organs, stimulates digestion and acts as a nutritive tonic,
reduces swelling, gout, arthritis, improve skin texture.
Specific action: demulcent, rejuvenating, promotes hair and bone growth, blocks UV rays,
high in minerals. Contains 42% oleic acid, 15 % saturated fat, 43 % omega-6 linoleic acid.
Contains unique antioxidants that are not destroyed by heating.
Caution: do not use when Pitta is high, or if there is a strong Ama condition
Carrier oils for Pitta reducing blends
Coconut (cocus nucifera)
Dosha: decreases Pitta , increases Kapha and Vata
Taste: sweet
Quality: heavy
Potency: cooling
Effect: sweet
General action: refreshing, emollient, tonic, nourishes lungs and skin, reduces
dryness of scalp
Specific action: reduces inflammation, skin rashes, psoriasis, eczema, burns, and
acts as an aphrodisiac
Caution: may increase cholesterol
Sunflower (helianthus annuus)
Dosha: decreases Pitta, balancing for Vata and Kapha
Taste: sweet
Quality: heavy
Potency: cool
Effect: sweet
General action: strengthens lungs and lymphatic system.
Specific action: demulcent, soothes the skin, heal sores
Caution: none
Carrier oils for Kapha reducing blends:
Almond (prunus amygalus)
Dosha: decreases Kapha and Vata, increases Pitta
Taste: sweet, slightly bitter
Quality: heavy
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Potency: heating
Effect: sweet
General action: supports kidneys and lungs, nourishes skin and muscle tissue,
relieves muscle tension and alleviates pain
Specific action: demulcent, expectorant, tonic for brain and nervous system, reduces
blood impurities, nurtures aging skin
Caution: none
Mustard (brassica alba)
Dosha: decreases Kapha and Vata, increases Pitta
Taste: pungent, bitter
Quality: light, sharp
Potency: heating
Effect: pungent
General action: stimulant, relives congestion and heaviness in the body, good for
stiffness of muscles and joints, blood cleanser, opens the pores. Prevents graying of
the hair ands stimulates hair growth
Specific action: demulcent, expectorant, carminative, anti-fungal, wormicide, antiparasite, good for arthritis and gout. Can be used for earaches, a few drops of warm
oil applied directly in the ear channel. Can be massages over the abdominal area to
soothe enlarged spleen.
Caution: do not use in case of high Pitta, in toxic blood conditions, or people with
sensitive skin
Carrier oils balancing for all dosha
Aloe Vera
General action: skin conditioner
Specific action: soothes skin irritation
Caution: strong scent
Apricot kernel
General action: sweet, warming, cleaning, light
Specific action: specially penetrating to the skin, gives glow and a healthy
appearance, helps to relieve constipation when massage over the belly, and good for
infections in general
Caution: none
Evening Primrose
General action: immune system support
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Specific action: phytoestrogen action
Caution: quite expensive, best to use it internally.
Hazelnut
General action: slightly warming, nourishing, skin conditioner
Specific action: soothes skin irritation
Caution: strong scent
Jojoba
General action: anti-inflammatory, skin conditioner
Specific action: sunscreen properties, hair care
Derives from the fruit of a plant, and contains many vitamins and minerals. Jojoba is
a wax and it does not spoil or get rancid, so it is excellent as base oil.
Caution: strong scent when unrefined.
Wheat Germ
General action: skin conditioner
Specific action: anti-oxidant properties, excellent to be used as a preservative adding
shelf life to the blend.
Caution: none
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Traditional Ayurvedic oil blends (thaila)
Bhringaraj oil
Base: Bhringaraj and sesame oil
Reduces Pitta, excellent for scalp health and hair growth, as well as premature
graying.
Bhrami oil
Base: Bhrami (Gotu Kola) and coconut oil, may also be mixed with sesame (for
Shirodhara)
Reduces Pitta and Vata, nourishes the senses, improves mind functioning and
memory.
Calming for the nervous system, excellent for migraines, headaches and sleeping
difficulties.
Calamus oil
Base: Calamus (Vacha) and sesame oil
Reduces Vata, reduces anxiety, restlessness, and mental tension.
It stimulates circulation and supports detoxification.
Can be used with Nasya.
Chandan (santalum album) oil
Base: Sandalwood and sesame oil
Reduces Pitta, calms inflammation of tissue, reduces burning sensations and
headaches, lowers fever.
Excellent for skin nourishment.
Supports meditation and relaxation.
Mahanarayan oil
Base: Shatavari, bilva, ashwagandha, bala, castor, brihati, and sesame oil
Relaxes muscular pain, arthritis, rheumatism, and cases of paralysis due to muscle
weakness.
Triphala ghee
Base: Amalaki, Bibhitaki, Haritaki fruits and ghee (clarified butter)
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Tri-doshic, good to use to improve eye health (used in netra bhasti), and when taken
internally clears AMA and increase digestive agni.
When used externally, excellent for Pitta.
Many other formulations have been used in Ayurveda, usually resulting of an
elaborate process of blending with base oils and fresh herbs cooked with the oils for
long periods of time, at low temperature. Their properties and use are extensive.
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Essential oils
Angelica
Ajwan
Anise
VVV-
KKK-
Basil
Bergamot
Bhrami
Birch
VVV-
KKKK-
Cajeput
VCalamus
VCamphor
VCardamon
VCedar Himalaya V0
CedarVirginia
Champa
Chamomile Gold VChamomile Blue VCinnamon
VClary Sage
VClove
VCoriander
VCumin
Davana
V-
Eucalyptus
V-
Fennel
Frankincense
V0
V-
Garlic
Geranium
Grapefruit
Ginger
V-
PP-
P0
PPPP0
KKK-
PP-
K-
P-
KK-
P-
PVV-
KKKKK0
KKK-
K0
KKKKK-
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Henna
Helichrysum
VV0
Jasmine
P0
KK0
P-
K0
PP-
KK0
Lavender
Lemon
Lemon Balm
Lemongrass
Lotus
V0
V-
Marjoram
Myrrh
VV-
Neroli
V-
P-
Oak Moss
Orange Peel
Oud
VVV0
P-
Patchouli
Pepper black
Peppermint
VV0
P-
Rose
Rosemary
PV0
V-
PP-
KK-
P0
P-
KKK0
KK-
PV-
K-
Saffron
Sage
Sandalwood
Spearmint
Spikenard
V0
P0
V-
PPP0
Turmeric
V-
Vetiver
V-
Yarrow
K0
V-
K0
KK0
KK-
PP-
K-
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Basic Western herbs
Black pepper
Heating, drying in large quantities

V 0* P+
K-
Coriander
Cooling
V0
P0
K0
Heating
V0
P0*
K0
Heating
V0
P0*
K0
Heating
V0
P+
K0
Cardamom
Cinnamon
Clove
Cumin
Slightly heating
V0
P0* K0
Fennel
V0
Cooling
P0
K0
V0
Heating
P+
K0
Ginger
Nutmeg
Turmeric
Heating
V0
P+
K0
Heating
V0* P0*
K0
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AYURVEDA CONSTITUTION MASSAGE OILS
BALANCING VATA (warming and moisturizing)
Ratio 50 drops 4 oz
Base: Sesame/hazelnut
Essential Oils:
Angelica
Basil
Calamus
Camphor
Cardamon
Chamomile Roman or Blue
Clary Sage
Coriander
Eucalyptus
Ginger
Lavender
Lemongrass
Sandalwood
Vetiver
Jatamansi
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BALANCING PITTA (cooling and grounding)
Ratio: 50 drops per 4 oz
Base: Olive/coconut
Essential Oils:
Chamomile Roman or Blue
Coriander
Cumin
Fennel
Jasmine
Jatamansi
Lemon Balm
Lemongrass
Lavender
Peppermint
Rose
Sandalwood
Spearmint
Vetiver
Yarrow
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BALANCING KAPHA (drying, lightening and warming)
Ratio: 75-100 drops per 4 oz
Base: Almond, mustard, or alcohol basis and powders
Essential Oils:
Angelica
Basil
Camphor
Cardamon
Cinnamon
Eucalyptus
Ginger
Myrrh
Orange peel
Sage
Yarrow
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11. YOGA
Yoga asanas for Vata
1. Corpse
Asthma, depression, varicose veins, insomnia
2. Backward bend
Asthma, constipation, sciatica, sexual debility, varicose veins, dry skin,
insomnia
3. Half wheel
Backache, rheumatoid arthritis, menstrual irregularities, PMS
4. Knee to chest
Asthma, backache, constipation, sciatica
5. Plough
Asthma, backache, depression, sciatica, sexual debility, dry skin,
rheumatoid arthritis, headache, menstrual irregularities, PMS
6. Shoulder Stand
Constipation, sexual debility
7. Cobra
Insomnia, menstrual irregularities, PMS
8. Bow
Rheumatoid arthritis
9. Palm tree
Depression
10. Lotus
Depression, restlessness
11. Elevated Lotus
Sexual debility, restlessness, lack of concentration
12. Yoga Mudra
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AYURVEDA MANDALA
Constipation, depression, sciatica, dry skin, menstrual irregularities, PMS,
headache
Pranayama: Alternate nostril, inhale and exhale through left
nostril, and then inhale and exhale through right nostril, and so
on
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Yoga asanas for Pitta
1. Sheetali (inhale through tongue)
Peptic ulcer, migraine, stomatitis, inflammation of the tongue
2. Ear knee
Hyperthyroidism, colitis, liver disorders
3. Shoulder stand
Hemorrhoids, hypertension, anger, irritability, migraine, liver disorders
4. Half bow
Hypertension, anger, irritability
5. Bow
Colitis, hemorrhoids
6. Cobra
Hypertension,
7. Locust
Mal-absorption,
8. Hidden Lotus
Peptic ulcer, liver disorders, anger, irritability
9. Knee to chest
Mal-absorption
10. Boat
Colitis
11. Fish
Liver disorders, hemorrhoids, colitis, migraine, mal-absorption,
12. Corpse
Anger, irritability
Pranayama: Left nostril inhaling, exhaling through right nostril
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Yoga asanas for Kapha
1. Forward bend & Backward bend
Bronchitis, diabetes
2. Head knee
Sinus headache
3. Half wheel
Bronchitis, emphysema, diabetes, asthma
4. Shoulder stand
Emphysema, sore throat, asthma
5. Plough
Bronchitis, sinus congestion
6. Fish
Sinus headache/congestion, bronchitis/ asthma, diabetes, chronic gastrointestinal disorders, sore throat
7. Boat
Sinus congestion, diabetes, asthma
8. Bow
Sinus congestion, asthma
9. Locust
Chronic gastro-intestinal disorders, sore throat
10. Cobra
Chronic gastro-intestinal disorders, asthma
11. Spinal twist
Fatigue
12. Lion
Sinus headache, sore throat
13. Palm tree
Asthma
Pranayama: Right nostril inhaling, exhaling through left nostril
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ABOUT THE AUTHOR
Komala Lyra, MA, LMT

Komala embraces Ayurveda as a path of healing and meditation, both at a
professional and personal level. She brings an alive, heartful, and inspiring
approach to this ancient healing art.
Komala was introduced to Ayurveda in 1980 and since then has learned from
different teachers in India, Europe and USA. As a gifted healer, she shares
refined skills in Ayurveda energy and bodywork, subtle body healing,
herbology, nutritional counseling, aromatherapy, colortherapy, and
meditation, with over 30 years of professional practice.
Komala has developed AYURVEDA MANDALA honoring the wisdom of this
ancient healing art in the context of modern time, artfully merging practical
and scientific information with intuitive skills. Her easiness and care for each
individual naturally invites deep insights and sensitivity.
She is a Panchakarma certified practitioner by the Ayurveda Institute in
Albuquerque, NM, USA, and from Gurukula Clinical Ayurveda program in
Pune, India (with Dr. Vasant Lad). She is a member of NAMA National
Ayurveda Medical Association, in the USA.
As an author, (The Rainbow Body, 1993, Colortherapy in Practice, 1994,
On the Way to NowHere, 2004 available through www.amazon.com), and
an innovative DVD series in collaboration with Sidd Murray-Clark, entitled
ChakraViva (www.chakraviva.com). She is completing Ayurveda,
Relationship, and Sexuality, as well as Aromatherapy and the Five
Elements to be published in 2015.
Originally from Brazil, Komala has lived and worked in Europe, India, and
USA for over 40 years, and presently made her home base in Alto Paraiso de
Goias, a magic place in the high planes of central Brazil. There she offers
unique retreats for anyone wishing to experience Ayurveda-Yoga-Tantra life
style in an exquisite natural setting (www.maririjunglelodge.com).
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GLOSSARY OF TERMS
Abhyanga massage, touching the body
Agni metabolic fire
Ahamkara inner wisdom
Ama Ayurvedic word for the build up of toxins
Asanas body position to enhance and bring awareness to a precise energy quality
Ayurveda literally means the science of life
Basti medicated enema
Dhatus body tissues
Dosha energetic and metabolic constitution based on Ayurvedic principles
Ghee purified butter
Kapha dosha primarily constituted of the elements Water and Earth, responsible
for fluids and body structure
Marma subtle energy points in the body
Namaste I salute the divine within you
Ojas the quality of life nourishment
Padhabhyanga foot massage
Panchakarma traditional Ayurvedic cleansing and detoxification process, including
five main actions of purification.
Pitta dosha primarily constituted of the elements Fire and Water, responsible for
digestion, metabolism and hormones in the body.
Pituitary master gland regulator of the endocrine system
Prakriti individual nature
Prana the energy that keeps us alive
Rajas energy of action, creative impulse, outgoing movement
Sammasati remember your truth, the light of your being
Sankhya ancient philosophical system
Sattva energy of harmony, calm, balance
Shirodhara Ayurvedic ritual of third eye initiation consisting of face and head
massage preparation, followed by the used of a focused stream of warm oil pouring
slowly and constantly over the third eye for several minutes.
Sneham oleation
Thaila medicated oil with infused herbs
Tamas energy of rest, stillness, gathering
Tantra means energy in integration and expansion
Tejas the quality of life fluidity
Vata dosha primarily constituted of the elements Air and Space
Vikruti present condition
99
AYURVEDA MANDALA
Yang Chinese concept of expanding energy, outgoing movement, action, related to
the male principle
Yoga union, integration
Yin Chinese concept of contracting energy, inwards movement, receptivity, related
to the female principle
100
AYURVEDA MANDALA
SUGGESTED READING
Textbook of Ayurveda fundamental principles
Dr. Vasant Lad (Lotus Press, Santa Fe, NM, 2003
Prakruti: Your Ayurvedic Constitution
Dr. Robert Svoboda (Sadhana Publications, Bellingham, WA, 1987)
Ayurveda Secrets of Healing
Maya Tiwari (Lotus Press, Twin Lakes, WI, 1995)
A Life of Balance
Maya Tiwari (Healing Arts Press, Vermont, 1994)
The Path of Least Resistance
Robert Fritz
The Diamond Cutter
Geshe Michael Roach
On the Way to NowHere
Komala Lyra (IUniverse, USA, 2004)
101

Ayurveda Mandala - Beauty From Within

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Ayurveda Mandala - Beauty From Within

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SUNDARAM: INNER BEAUTY

The information contained in this booklet reflects my experience of

Original English text: Komala Lyra

5. BEAUTY FROM WITHIN

6. RECIPES FOR NATURAL BEAUTY CARE

Compresses are an excellent alternative to steam.

For normal to dry skin you can create a mask with

For oily skin use

For blemished skin use

Carrier oils for Vata reducing blends

Heating, drying in large quantities

Komala Lyra, MA, LMT

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