Ayurveda 101
Most simply, Ayurveda is the Art and Science of Self- Knowledge through a deepened connection with the natural world. In Sanskrit, “Ayur” means life and “Veda” means science or knowledge and is commonly translated as “science of life.” A more subtle and beautiful definition is “knowledge of longevity.” Ayurveda is Indian classical medicine, dating back more than 6,000 years.
Much of the wisdom of Ayurveda and Yoga arose from Samkhya philosophy. Samkhya explains evolution through the development of the 5 senses and corresponding elements. As humans we experience the world on the micro level, our bodies mimic and are affected by the elements, senses, weather, seasons, etc.
While Yoga and Ayurveda are often called “sister sciences,” it would be more accurate to say yoga is mind, breath and body based practices for balanced living and spiritual evolution. To sustain and support this balance and evolution Ayurveda provides a practical lifestyle: nutrition, self-care, herbs and sustaining practices. While not “practicing” yoga, one “lives” Ayurveda. The traditional yogi/yogini lived an Ayurvedic lifestyle. It is my goal to help modern practitioners learn to live a balanced lifestyle with ancient roots, modern innovations and individual support.
Since Ayurveda is inspired by the natural world, we can observe seasons, cycles of the day, phases of life, qualities, and the interaction of elements to help us understand our own internal rhythms and adapt accordingly. The natural world provides the macro ecology, while the individual experiences micro ecology reflected from the natural world. Ayurveda focuses on bringing the five elements (ether, air, fire, water, and earth) into balance, both internally and externally, to bring about greater health. Most simply, we use opposites to balance. For example: if you run hot, you need cooling foods; if you are dry, you need wet foods. The seasons run hot/cold/wet/dry and so do our bodies. Accordingly, we change our foods, treatments and practice with the seasons, just as we change our wardrobes. Ayurvedic practitioners believe disease (dis-ease) starts with an emotional response followed by physical symptoms. Symptoms are addressed with bodywork treatments, certain foods, herbs, yogic/breath practices, exercises, etc. Our primary focus is looking at causes or roots over just treating symptoms. Ayurveda provides us with tools to balance our inner ecology with our outer ecology to create harmony.
Doshas – The doshas or “constitutions” are the expression of the elements within individuals. Each dosha has physical, mental and emotional manifestations. Our birth nature called “prakruti” represents our consistent states. Most of us have 1 primary and 1 secondary dosha, although some have all three. Our prakruti does not change during a lifetime, and it tends to get aggravated when life becomes out of balance. For example, if you were born with a dominance of vata, when life gets crazy, overfull and unstable, or when you move or start something new, your vata increases just like at your birth. You experience elevated vata symptoms, such as anxiety, fear, coldness, dry joints/lips/skin, and constipation. Your current pulse, however, is dynamic; it shifts with foods, seasons, water intake, stress, etc., so we always have fluctuating amounts of each dosha present. Ayurveda gives us the flexibility to adapt our needs daily and on an individual basis. Knowing how and when to adapt your needs is a skill that you can develop through the awareness and meditative practices of yoga, with the help of an Ayurvedic practitioner. We also have “vikruti” or our current state. The amount of vata, pitta, kapha we currently experience may be different than at our birth. This is where environment and lifestyle begin to manifest influence over our present state. For example if your birth pulse is vata but its its super hot outside and you’ve been exercising a lot in the sun, your pitta will be higher and you want to pacify that current unbalance in lieu of treating the vata birth pulse.
The 3 main doshas:
VATA—means “change” and is made up of air and ether. (WIND)
Positive emotional traits: flexible, easy to change (like the wind), adaptable, organized, spiritually connected, intuitive.
Negative emotional traits: anxiety, fear, indecision, guilt, hyperactivity.
Physical: represents hollow organs and chemical exchange (places where there is air or space in the body—lungs, heart, throat, small intestines, inside of bones).
Mental: vata dominant people spend a lot of time in their heads, thinking, but often seem scattered or somewhere else. They often leave their bodies, and are frequently labeled“space cadets,” “airheads,” or “off in the ethers.” They’re artists, creative types, great with ideas, but often have issues with follow-through and can become cold and shut off to others.
Gunas (qualities) on pulse: cold, dry, mobile, subtle, light, rough, clear.
Physical features: vata dominant people tend to be very tall or short, have angular and often symmetrical features. Frequently, they are thin, have a harder time gaining weight, small bone structure, lighter features—often blue/grey eyes. They may have small, thin, narrow tongues which might be pale or yellow, and could pause before they stick them out.(anxious—“what if I have something on it?”).
Too much vata (wind): burping, farting, confusion, dry skin and bones, osteoporosis, anxiety disorders, teeth/jaw clenching, anorexia, quick beating heart, smoking or using tobacco or pot to cope, dehydration, constipation, can’t make decisions, confused, disconnected spiritually, low blood pressure, too cold, stubbornness.
Balances vata: Hydration! Eat and drink warm, wet, and grounding foods: soups, root veggies, beets, meat, ginger/spices, cooked veggies, dark greens. Warm baths and abhyanga (oilination) of the skin. Practice breathing down into feet/stomach, yoga, truth speaking. Avoiding computers too late at night, relaxing belly, shoulders, neck and jaw! Deep exhales.
PITTA—means “focus” and is made up of fire and water (BILE)
Positive emotional traits: leadership, goal oriented, intellectually oriented, charismatic, direct communication.
Negative emotional traits: anger, resentment, trust, judgment, envy.
Physical: represents digestive organs, assimilation and absorption of food.
Mental: pitta people are focused, detail oriented, often called “doers,” “gogetters,” “hotheads,” “movers and shakers.” They are fiery and can get things done quickly but also have a tendency to explode, overdo, and burn out.
Gunas on pulse: hot, sharp, spreading, oily, liquid, penetrating.
Physical features: medium size and muscular build; easily gain and lose weight, medium to dark features. Dark eyes and hair (red hair too). Larger, red or pointed tongues thattend to stick WAY out of the mouth quickly. They stick ’em out before they even thinkabout it!
Too much pitta (fire-bile): Inflammation, acne, psoriasis and other skin irritations, digestive problems, gas, diarrhea, ulcers, STDs, viral and/or bacterial infections, anything that grows, spreads or is RED, violent, aggressive or dangerous behavior, overuse of alcohol or unsafe sex.
Not enough pitta: Problems digesting food (low digestive agni), IBS, slow elimination, low sex drive, can’t finish projects, fatigue.
Balances pitta: Better hydration! Wet, cooling foods: cilantro, lime, all veggies/fruit, radishes, turnips, jicama, cucumber, smoothies, raw foods, turmeric/spices (not chili or peppers). Avoid too much hot, spicy, and oily. Swimming in cool water, exercising to let off steam. Relax muscles, rest, slow down, do less, release shoulders, practice yoga, and exhale!
KAPHA—means “nourish,” and is made up of water and earth (PHLEGM)
Positive emotional traits: caregiver, stability, nourishing, compassionate.
Negative emotional traits: depression, grief, attachment, melancholy, grief.
Physical: represents organs of water (kidneys) and all liquid exchange, (movement of blood, lymph).
Mental: most grounded and calm, more cautious, slower than vata/pitta. Often less active physically and mentally, considered “couch potatoes” or “down to earth,” “mama types”.
Gunas on pulse: wet, liquid, slow, dense, heavy, cool, thick.
Physical features: bigger bone structures, thick shiny hair, smooth skin, dark eyes. Lustrous features. Larger, thicker tongues, which they might be shy or slow to stick out.
Too much kapha (phlegm): slow to move, weight gain/obesity, edema (water pooling), slow lymph/immune system (getting colds, coughs, mucus), depression, excess phlegm.
Too little kapha: not grounded enough / anxiety of vata.
Balances kapha: pend time with friends and family, focus on self, not just care of others. Trust and honor self worth. Use salt scrub to move lymph. Eat light foods: fruits/veggies, spices, sours/fermented foods (sauerkraut, kim chee, apple cider vinegar, miso) to keep things moving! Bitter and green veggies, quinoa, rice. Avoid too many heavy, slow foods, like oatmeal, bread (gluten), and cheese. Make sure to inhale, practice yoga, walk, get outside, and don’t oversleep!
Simple tools for living ayurvedically regardless of doshas:
Eat regular meals at consistent times
Rise at a consistent time each morning (ideally before the sun)
Get regular exercise
Get restful sleep
Practice yoga, meditation/mindfulness
Make sure you’re warm enough but not overheated
Use cleansing practices and kriyas
Practice self massage and applying oil to the cleanse
Make sure to restore and rejuvenate (called rasayana)
Avoid environmental and food based toxins
Follow-up reading:
Prakriti by Dr. Svoboda
Ayurveda: The Science of Self-Healing by Dr. Vasant Lad
Yoga of Herbs by Dr. Frawley and Dr. Lad
Cookbook: The Ayurvedic Vegan Kitchen by Talya Lutzker
School/self-care: Dhyana Center of Health Sciences