Table Of Content

Ayurveda by Sahara Rose Ketabi A member of Penguin Random House LLC First American Edition, 2017 Published in the United States by DK Publishing 6081 E. 82nd Street, Indianapolis, Indiana 46250 Copyright © 2017 Dorling Kindersley Limited A Penguin Random House Company 17 18 19 10 9 8 7 6 5 4 3 2 1 001–305396–August2017 Published in the United States by Dorling Kindersley Limited. IDIOT’S GUIDES and Design are trademarks of Penguin Random House LLC ISBN: 9781465462763 Library of Congress Catalog Card Number: 2017930736 Printed and bound in USA Contents Part 1: Ancient Wisdom, Modern Application .................................1 1 Discovering Ayurveda .................................................................3 What Is Ayurveda? .........................................................................................................................................4 The Meaning of Ayurveda .........................................................................................................................4 The History of Ayurveda ............................................................................................................................4 Ayurveda Today .............................................................................................................................................6 Ayurvedic Versus Western Medicine ......................................................................................................7 Ayurveda and Yoga.......................................................................................................................................8 A Spiritual and Medical System ............................................................................................................9 Ayurveda’s Two Main Principles............................................................................................................9 The Eight Branches of Ayurveda .............................................................................................................9 The Secret to Health ..................................................................................................................................11 The Ayurvedic View of Health ..............................................................................................................12 The Ayurvedic View of Life ....................................................................................................................12 Digesting Food and Thoughts: Ojas and Ama ............................................................................14 Beginning Your Journey ...........................................................................................................................15 2 Practicing Ayurveda ...................................................................17 You May Be Practicing Ayurveda Already ..................................................................................18 Your Morning Routine .............................................................................................................................18 Herbal Teas and Remedies .....................................................................................................................19 Oils ...................................................................................................................................................................21 More Ayurvedic Practices .......................................................................................................................22 Misconceptions About Ayurveda ........................................................................................................23 Ayurveda Is Time-Consuming ..............................................................................................................23 You Have to Be a Vegetarian .................................................................................................................23 It Only Includes Indian Food ..................................................................................................................24 Anybody Can Practice Ayurveda .......................................................................................................25 3 The Cornerstone of Ayurveda ................................................27 The Vedas ..........................................................................................................................................................28 The Upavedas ..............................................................................................................................................28 Shad Darshan: The Six Philosophies of Life ....................................................................................29 The Mind-Body Connection ..................................................................................................................29 The Three Doshas and the Five Elements That Create Them ......................................29 Vata: Air and Ether ....................................................................................................................................30 Pitta: Fire and Water ................................................................................................................................31 Kapha: Earth and Water ..........................................................................................................................32 We Are All the Doshas ..............................................................................................................................32 Part 2: Your Unique Mind-Body Type .............................................35 4 Discovering Your Dosha ...........................................................37 Dosha Quiz .......................................................................................................................................................38 Dosha Quiz Results .....................................................................................................................................40 Vata Characteristics...................................................................................................................................41 Pitta Characteristics ..................................................................................................................................41 Kapha Characteristics ...............................................................................................................................42 Making Sense of the Doshas ..................................................................................................................43 Vata Types .....................................................................................................................................................43 Pitta Types ....................................................................................................................................................45 Kapha Types .................................................................................................................................................46 5 Qualities of the Doshas ............................................................49 Understanding the Doshas as Qualities ..........................................................................................50 Your Qualities .................................................................................................................................................53 Balancing Your Qualities ........................................................................................................................54 Your Choices Affect Your Characteristics ..........................................................................................55 Addressing the Causes ...............................................................................................................................55 Dryness ...........................................................................................................................................................55 Oiliness ...........................................................................................................................................................56 Heaviness .......................................................................................................................................................56 Lightness.........................................................................................................................................................56 6 The Best Foods for Each Dosha ............................................59 The Best Foods for Vatas .........................................................................................................................60 Fruits ...............................................................................................................................................................60 Vegetables .......................................................................................................................................................61 Grains .............................................................................................................................................................62 Legumes ..........................................................................................................................................................62 Dairy ...............................................................................................................................................................63 Nuts and Seeds ............................................................................................................................................64 Animal Products ..........................................................................................................................................64 Oils ...................................................................................................................................................................65 Sweeteners .....................................................................................................................................................66 Spices ...............................................................................................................................................................67 Sample Vata Recipe ....................................................................................................................................68 The Best Foods for Pittas ........................................................................................................................69 Fruits ...............................................................................................................................................................69 Vegetables .......................................................................................................................................................70 Grains .............................................................................................................................................................71 Legumes ..........................................................................................................................................................71 Dairy ...............................................................................................................................................................72 Nuts and Seeds ............................................................................................................................................73 Animal Products ..........................................................................................................................................73 Oils ...................................................................................................................................................................74 Sweeteners .....................................................................................................................................................74 Spices ...............................................................................................................................................................75 Sample Pitta Recipe ...................................................................................................................................76 The Best Foods for Kaphas .....................................................................................................................77 Fruits ...............................................................................................................................................................77 Vegetables .......................................................................................................................................................77 Grains .............................................................................................................................................................78 Legumes ..........................................................................................................................................................79 Dairy ...............................................................................................................................................................79 Nuts and Seeds ............................................................................................................................................80 Animal Products ..........................................................................................................................................80 Oils ...................................................................................................................................................................81 Sweeteners .....................................................................................................................................................81 Spices ...............................................................................................................................................................82 Sample Kapha Recipe .................................................................................................................................83 7 Nature Versus Imbalance .........................................................85 Prakriti .................................................................................................................................................................86 The Dosha You Were Born With .........................................................................................................86 Case 1: Vata ..................................................................................................................................................87 Case 2: Pitta .................................................................................................................................................88 Case 3: Kapha ...............................................................................................................................................88 Assessing Your Natural Tendencies .....................................................................................................89 Your Shifting Vikruti .................................................................................................................................89 Causes of Vata Imbalance .........................................................................................................................89 What Happens When Your Vata Is Excess? .....................................................................................90 Causes of Pitta Imbalance ........................................................................................................................91 What Happens When Your Pitta Is Excess? .....................................................................................91 Causes of Kapha Imbalance .....................................................................................................................92 What Happens When Your Kapha Is Excess? ..................................................................................92 Knowing Your Imbalances .......................................................................................................................93 8 Lifestyle Practices for Each Dosha ........................................95 Vata Practices ..................................................................................................................................................96 Establish a Routine .....................................................................................................................................96 Slow It Down ...............................................................................................................................................97 Yoga Practice ................................................................................................................................................98 Meditation Tips ........................................................................................................................................101 Pitta Practices................................................................................................................................................103 Chill Out ......................................................................................................................................................103 Practice Mindfulness ..............................................................................................................................104 Stay Cool .....................................................................................................................................................104 Yoga Practice ..............................................................................................................................................105 Meditation Tips ........................................................................................................................................107 Kapha Practices ...........................................................................................................................................109 Move Your Body .......................................................................................................................................110 Try New Things .......................................................................................................................................110 Practice Forgiveness .................................................................................................................................110 Yoga Practices ............................................................................................................................................111 Meditation Tips ........................................................................................................................................113 Pranayama ..................................................................................................................................................114 Part 3: Establishing an Everyday Routine ......................................117 9 The Times According to Ayurveda .......................................119 Categorizing Time ....................................................................................................................................120 Why Follow an Ayurvedic Schedule? .................................................................................................120 How the Dosha Times Work.................................................................................................................121 Kapha Time (6 a.m. to 10 a.m.)...........................................................................................................122 Rise Right Before the Sun .......................................................................................................................123 Move Your Body .......................................................................................................................................123 Eat a Light Breakfast ..............................................................................................................................124 Pitta Time (10 a.m. to 2 p.m.) ...............................................................................................................125 Stay Present ................................................................................................................................................125 Tackle Your Hardest Task ....................................................................................................................125 Make Lunch Your Biggest Meal .........................................................................................................126 Vata Time (2 p.m. to 6 p.m.) ...................................................................................................................127 Tap into Your Creativity .......................................................................................................................127 Stay Grounded ...........................................................................................................................................127 Snack Smart, Not Sweet .........................................................................................................................128 Kapha Time (6 p.m. to 10 p.m.) ............................................................................................................128 Settle Down .................................................................................................................................................128 Eat a Light Dinner ..................................................................................................................................129 Walk After Your Meal ............................................................................................................................130 Pitta Time (10 p.m. to 2 a.m.) ...............................................................................................................130 Turn Off Electronics ...............................................................................................................................131 Turn Off Your Mind ..............................................................................................................................131 The Importance of Sleep .........................................................................................................................132 Get Quality Sleep Before Midnight ....................................................................................................133 Vata Time (2 a.m. to 6 a.m.) ..................................................................................................................133 The Veil Between Earth and Universe Is Lifted ...........................................................................133 Sacred Time for Meditation .................................................................................................................134 10 Setting Up Your Morning Routine ........................................135 The Importance of Your Morning Routine ...............................................................................136 How Your Mornings Set Your Day...................................................................................................136 The Benefits of a Morning Routine ...................................................................................................137 What If You Don’t Have Time? ..........................................................................................................137 What If You’re Not a Morning Person? ...........................................................................................138 Scheduling Your Morning Routine ....................................................................................................139 Tongue Scraping.........................................................................................................................................139 Mouth and Tongue Toxins ...................................................................................................................140 Digestion Begins on the Tongue ..........................................................................................................140 Scrape More; Eat Less.............................................................................................................................141 Types of Tongue Scrapers ......................................................................................................................141 How to Scrape Your Tongue .................................................................................................................142 Oil Pulling .......................................................................................................................................................142 Types of Oil to Use ...................................................................................................................................142 How to Oil Pull .........................................................................................................................................143 Drink Something Hot ..............................................................................................................................143 Hot Is Hydrating ......................................................................................................................................144 Hot Stimulates the Digestive Fire ......................................................................................................144 Hot Aids Cleansing ..................................................................................................................................145 11 Ayurvedic Nightly Rituals .......................................................147 Slowing Down for Sleep ........................................................................................................................148 Technology Detox .....................................................................................................................................148 Set the Scent ................................................................................................................................................148 The Benefits of Pink Himalayan Sea Salt ......................................................................................149 Dry Brushing ................................................................................................................................................149 Why Dry Brush? .......................................................................................................................................150 How to Dry Brush ....................................................................................................................................150 Abhyanga (Self-Oil Massage) ..............................................................................................................151 The Benefits of Abhyanga......................................................................................................................151 How to Practice Abhyanga ....................................................................................................................152 Types of Oils to Use ..................................................................................................................................154 Nasal Cleansing ..........................................................................................................................................154 Why Cleanse Your Nostrils? .................................................................................................................154 Neti ................................................................................................................................................................155 Nasya ............................................................................................................................................................155 Part 4: Ayurvedic Nutrition .............................................................157 12 The Digestive Fire Agni ...........................................................159 Understanding Agni .................................................................................................................................160 The Importance of Your Internal Fire ..............................................................................................160 Digestion and the Doshas ......................................................................................................................160 Your Body Begins with Digestion .......................................................................................................161 Your Second Brain ...................................................................................................................................162 The Four Types of Digestive Fires ................................................................................................164 Sama Agni (Balanced) ............................................................................................................................165 Vishama Agni (Vata, Irregular) ..........................................................................................................165 Tikshna Agni (Pitta, Sharp) ................................................................................................................166 Manda Agni (Kapha, Dull) ..................................................................................................................166 The Best Foods for Each Agni Type ..............................................................................................167 Foods for Vishama Agni..........................................................................................................................167 Foods for Tikshna Agni ..........................................................................................................................168 Foods for Manda Agni ............................................................................................................................169 13 The Ayurvedic Perspective on Nutrition..............................171 The Five Types of Nutritional Disorders ...................................................................................172 Quantitative Dietary Deficiency ........................................................................................................172 Qualitative Dietary Deficiency ...........................................................................................................172 Quantitative and Qualitative Overnutrition ................................................................................173 Toxins in Food ...........................................................................................................................................173 Foods Unstable for One’s Doshic Constitution ................................................................................173 Treating the Disorders ............................................................................................................................173 Quantitative Deficiencies ......................................................................................................................174 A Closer Look at Quantitative Deficiencies ....................................................................................174 Treating Quantitative Deficiencies ...................................................................................................175 Qualitative Deficiencies .........................................................................................................................175 A Closer Look at Qualitative Deficiencies .......................................................................................175 Treating Qualitative Dietary Deficiencies .....................................................................................176 Quantitative and Qualitative Overnutrition ..............................................................................177 A Closer Look at Quantitative and Qualitative Overnutrition ..............................................177 Treating Quantitative and Qualitative Overnutrition .............................................................178 Toxins in Food ..............................................................................................................................................179 Pesticides ......................................................................................................................................................179 Recombinant Bovine Growth Hormone .............................................................................................179 Genetically Modified Organisms ........................................................................................................180 How to Spot Non-GMO Food ..............................................................................................................181 Foods Unstable for One’s Doshic Constitution ........................................................................181 14 The Seven Dhatus .....................................................................183 Meet the Dhatus .........................................................................................................................................184 The Functions of the Dhatus ................................................................................................................184 How Ayurveda Sees Your Bodily Tissues ........................................................................................185 Dissecting the Dhatus .............................................................................................................................185 Rasa (Plasma) ............................................................................................................................................186 Rakta (Blood) .............................................................................................................................................187 Mamsa (Muscles) .....................................................................................................................................188 Medas (Fat) ................................................................................................................................................188 Asthi (Bones) ..............................................................................................................................................189 Majja (Nervous System) ........................................................................................................................189 Shukra (Reproductive Tissue) .............................................................................................................190 Healing the Dhatus ...................................................................................................................................192 15 Taste Is Everything ...................................................................195 How Taste Determines Nutrition ...................................................................................................196 Madhura (Sweet) .........................................................................................................................................196 Amla (Sour) ....................................................................................................................................................198 Lavana (Salty) ...............................................................................................................................................199 Katu (Pungent) ............................................................................................................................................201 Tikta (Bitter) .................................................................................................................................................202 Kashaya (Astringent) ................................................................................................................................203 What Should You Eat? ............................................................................................................................205 16 Breaking Down Digestion ......................................................207 The Six Stages of Digestion ................................................................................................................208 Madhura Avastha Paka (Sweet Stage) ...........................................................................................208 Amla Avastha Paka (Sour Stage) ......................................................................................................209 Lavana Avastha Paka (Salty Stage) ................................................................................................209 Katu Avastha Paka (Pungent Stage) .................................................................................................210 Tikta Avastha Paka (Bitter Stage) ....................................................................................................210 Kashaya Avastha Paka (Astringent Stage) .....................................................................................211 Tips for Healthy Digestion ..................................................................................................................212 Don’t Snack Throughout the Day .......................................................................................................212 Schedule Your Digestion According to Your Dosha .....................................................................214 Notice Your Bodily Cues.........................................................................................................................215 Subtract Before Adding ...........................................................................................................................215 17 Ayurvedic Elemental Recipes ................................................217 Eat the Elements ..........................................................................................................................................218 Airy Foods ....................................................................................................................................................218 Etheric Foods ..............................................................................................................................................219 Fiery Foods ..................................................................................................................................................221 Watery Foods ..............................................................................................................................................222 Earthy Foods ...............................................................................................................................................222 How’s Your Diet? ......................................................................................................................................223 Recipes for Each Element .....................................................................................................................224 Airy Recipes ................................................................................................................................................224 Etheric Recipes ...........................................................................................................................................226 Fiery Recipes ...............................................................................................................................................227 Watery Recipes ..........................................................................................................................................230 Earthy Recipes............................................................................................................................................231 18 Common Ayurvedic Diet Questions ....................................235 Questions About Ayurvedic Cooking ...........................................................................................236 What If You Don’t Know How to Cook? ...........................................................................................236 What If You Don’t Have the Money? ................................................................................................237 Do You Need to Buy Totally Organic? ..............................................................................................237 What If You Don’t Have Time to Cook Every Day? ...................................................................238 How Do You Cook for Your Family of Different Doshas? .........................................................239 Can You Eat Meat? .................................................................................................................................240 Can You Drink Alcohol? ........................................................................................................................240 How Can You Eat Ayurvedically at a Restaurant? ......................................................................241 What Time Should Your Last Meal of the Day Be? ....................................................................243 Questions About Preparing for an Ayurvedic Diet ...............................................................243 Where Should You Start? .......................................................................................................................243 What Cooking Equipment Do You Need? .........................................................................................245 Part 5: The Spiritual Side of Ayurveda .........................................249 19 Cosmic Forces and Universal Qualities ...............................251 The Three Cosmic Forces ...................................................................................................................252 Ojas: The Luster of Life .........................................................................................................................253 Healthy Ojas ...............................................................................................................................................253 Low Ojas ......................................................................................................................................................253 How to Regain Ojas .................................................................................................................................254 Tejas: The Spark of Radiance ..............................................................................................................255 Healthy Tejas .............................................................................................................................................255 Low Tejas ....................................................................................................................................................256 How to Regain Tejas................................................................................................................................256

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“A must-read for anyone coming to Ayurveda for the first time or as a readable brush-up for all. Sahara offers a contemporary explanation of Ayurvedic wisdom that resonates with today’s readers.”-Deepak ChopraDiscover your Ayurvedic Dosha (mind-body type) and find the ideal foods, self-ca
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“A must-read for anyone coming to Ayurveda for the first time or as a readable brush-up for all. Sahara offers a contemporary explanation of Ayurvedic wisdom that resonates with today’s readers.”-Deepak ChopraDiscover your Ayurvedic Dosha (mind-body type) and find the ideal foods, self-ca

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