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An Ayurvedic Perspective on the Practice of Yoga

Part 1: Vata Reducing

A Brief Introduction to Ayurveda
Ayurveda and Yoga are often regarded as ‘sister sciences’ since they share the same ancestry in Vedic philosophy, and because they are both thought to be complimentary forms of medicine and perfect adjuncts to health. Both Ayurveda and Yoga look at human anatomy in the same way, and except that health of the body depends on health in the mind. They both advocate the use of herbs, diet, exercise and self-inquiry as a practice to obtain the realization of one’s true nature.

Ayurveda is a holistic approach to health and living. It includes diet as a medicinal form that can influence mental and spiritual wellbeing, herbal applications, cleansing, yoga, and meditation practices designed specifically for individual metabolic types called Doshas.

Doshas are regarded as the three main influential factors of health, and comprise of the elements air, ether, fire, water and earth. The three Doshas are: Vata (air and ether), Pitta (fire and water) and Kapha (water and earth).

The three doshas predominate in varying degrees through out all living and non-living forms. We can see it in different foods: raw vegetables possess more Vata (air and ether). In weather patterns: the hot sun in mid-summer possess more Pitta (fire and water). And, in different body characteristics: thick wavy hair is often a sign of Kapha (water and earth).

The Doshas and Seasons

As the seasons change, so do the predominance of each Dosha.

Spring: March, April and May increases the function of Kapha becoming Pitta. The melting snows match the liquefying effect of the toxicity in the body. This is the most important time of the year to cleanse the body. Because toxins naturally loosen at this time and begin to circulate through the system it is easier to evacuate them, but more dangerous to leave alone.

Summer: June, July and August is Pitta time. This is when the sun is strongest, and the heat is most intense. We can see how summer naturally compensates for this by offering us foods that naturally cool us, such as the variety of sweet fruits and vegetables.

Fall: September, October, November, exemplify an increase in Vata. The mobility of the air and drying of tree leaves can have an affect on our mental well being. Our skin may be drier, we may have experiences with constipation, insomnia, or feel spaced out.

Winter: December, January, and February is ruled by an increase of Kapha. This can be felt in the cold, wet air. It is important to avoid foods of a similar nature such as heavy creams, milk, frozen foods like ice cream. Vigorous exercise is good at this time which can help to increase and/or maintain agni (fire).

Vata Reducing Keys to Remember

Vata increases in the fall, and it is important for all of us regardless of our innate constitution, to take the necessary precautions to avoid imbalance. This can be done by including a Vata pacifying diet, lifestyle and yoga practice into our daily routine.

Vata is light, dry, mobile, unpredictable, moving, cold, rough, subtle and clear. To maintain balance, we apply it’s opposite: heaviness, moisture, steadfastness, routine, warmth, smooth, and intention.

Key Points to remember for Vata:

* Vata is Balanced by routine, try to do your asana practice at the same time and place, if possible, every day.
* Consistency is more important than time, so try and pick a realistic time to practice every day for at least fifteen minutes. However, if possible try to practice between sunrise and ten am when the mind is most relaxed and the body can more easily detoxify.
* Wear non-restrictive clothing, and be clean and empty of urine and bowel.
* Enjoy your practice making it a positive experience.

The Five Pranas relate to the five functions of Vata, and are also called Vatas subdoshas.

The five pranas hold specific influence on areas and functions of our physical bodies, and also our mental states and emotions. The five pranas are Prana, Udana, Vyana, Samana, Apana.

Prana and Udana-have opposite movements. Prana moves from the outside to the inside. Prana is responsible for receiving air, water, food, and impressions from the world. It moves downward from the head into the body, bringing in nourishment. Udana moves from inside to outside, mainly through exhalation and speech. But, also memories that must be pulled forth, will and enthusiasm. It moves from the neck up, and is centered in the throat.

Vyana and Samana-Also have opposite movements. Vyana governs circulation to the limbs, carrying impulses from the brain to the body. It moves from the center outward. Samana is the movement from the periphery to the center, it is centered in the belly being most responsible for the digestion of food.

Apana-controls downward movement. Discharge of urine, feces, flatus, menstrual fluid, semin and the fetus. Apana is the biggest influencing factor of immunity since it governs proper digestion.

The Practice:
Vata reducing yoga is especially good for those experiencing a Vata imbalance, or those of a predominant Vata nature. Generally, yoga increases Vata in the body because of the increase in Prana, and its attempt to create lightness in the body and mind. Vata requires calm and warming postures, that are held longer and include and sincere intention to meditate on the quality of the pose. Intense pranayamic exercises should be avoided at this time.

1. Surya Namaskar-very slow, holding each posture for ten breaths. Repeat 3xs. “Hang Sah” Good for all doshas.
2. Uktasana-good for prana and udana. Hold ten breaths. Revolve each side.
3. Forward Bend-contracting, good for Vyana, relaxing expels lungs, generates heat. Hold ten breaths.
4. Virbhadrasana III-good for Apana and Vyana.
5. Trikonasana-Vyana and Samana
6. Parsvakonasana-extended side angle pose
7. Surya Namaskar-very slow, holding each posture for ten breaths.
8. Vasisthasana-side plank pose, excellent for Vata. Very grounding!
9. Dhanurasana-bow pose
10. Down Dog
11. Sarvangasana-shoulder stand, good for increasing digestive fire, helps endocrine system. Is
12. good for all doshas.
13. Matsyasana-fish pose, good for liver and thyroid.
14. Jathara Parivaranasana-Belly Roll, increases agni, helping with digestion
15. Paschimottanasana-Forward Seated Pose. Good for all Doshas
16. Seated Twist
17. Savasana

Sequence for Digestive Disturbances Common for Vata

Disturbances are thought to be created by a misplaced navel. You can see if your naval is misplaced by laying on your back. Have a friend measure the distance from the center of your belly button to your big toe. If the distance is different between both big toes your belly button is misplaced. The following exercises will help to realign your belly button. It is recommended to practice these three postures for 3 to 5 minutes a day for three days and proper digestion will ensue.

• Bow. Concentrate on manipurna chakra (the abdominal area) hold and breath normally.
• Prone half-padmasana: lay on back w/legs fully extended. Bend one knee, place foot across upper thigh, press knee to ground for 3 to 5 minutes. Repeat with other leg.
• Boat: lay on back, inhale raise arms and legs, hold, exhale and release.
• Breathing Postures for Vata
• Nadi Shodhana Pranayama-alternate nostril breathing, good for all doshas, clears and helps to focus the mind. Cleanses Ida and Pingala channels (lunar and solar).
• Suryabheda Pranayama (solar breathing) Improves energy, left brain, removes dullness, increases solar heat, avoid in high pitta conditions.
• Ujjayi Kumbhaka-good for all doshas, cleanses nadis (channels of prana).

Seated Postures

• Siddhasana/Siddha Yoni Asana- sit in ankle stacked easy pose, sit erect, gaze between third eye. Very healing, purify nadi, remove impurities, leads to self-realization, heals nervous depression, balance hormones, and redirects pranic energy.
• Yoni Mudra- Last three fingers interlaced. Pointer and thumb together. Eyes gaze past tip of nose. Tones sacral and coccygeal nerves, helps w/mental, emotional, nervous disorders, and headaches.

Vata Mantras

Vata mantras need to be soft, warm and nurturing. They should not be chanted loudly. Aum chanted in excess increases Vata (air and ether).

Best mantras are: Ram and Hoom

Ram: Brings divine protection, giving strength, and reducing nervous disorders and high Vata. It strengthens ojas and builds immune system

Hoom: Wards off negative influences which manifest as disease. Awakens agni and promotes digestive fire It burns up ama (toxins) and clears channels while increasing mental perception.