So much Ayurveda advice seemed to help in the run up to her birth and post natally too (such as sesame oil enemas and pichus the week before my due date, a weekly warm oil pregnancy massage, the herb bala in hot milk every evening and also shatavari to help with the milk coming in. I will be writing more on Ayurvedic pregnancy and birth care in future posts, and will end with a picture of Eliza’s first massage, when she was 3 days old.

• Ayurvedic Treatments will now be carried out with Ayurvedic therapist Marinella Benelli in her home clinic in Easton-  07856 125 677, marinellabenelli@gmail.com, www.suryachandratherapies.com

• Ayurvedic Consultations and herbal prescriptions will be now offered by Ayurvedic Practitioner Michelle Short on 0778 072 3942 at the Carpe Diem Therapy Centre, 39 Broad Street, Staple Hill, Bristol, BS16 5LP. With your prior permission, Michelle can have access to your notes from the Bristol Ayurveda Clinic.

• AyurYoga Massage is offered by Sole on 0787 042 9501/ ssalidog@yahoo.es

Ayurvedic organic, cured sesame still available

I still have some remaining stock of this lovely oil for self-massage at home which can be purchased for the bargain price of £10 a litre if you bring your own glass bottle (or £13:50 supplied in a refillable glass bottle)- this will last you a while. Please email me over the next couple of weeks if you are interested on joanna@ayurvedicyogi.com

Threat to the supply of herbal medicine, including Ayurvedic herbs

As you may know, there is a campaign against the new European THMPD (Traditional Herbal Medicinal Product Directive) calling the European Commission and EU Governments to amend the Directive, suspending the draconian measures against herbal medicines and removing all barriers to traditional remedies with a long history of use inside and outside Europe. We have a right to choose among all remedies and medicines that can keep ourselves and our families healthy. So, although the British newspaper The Guardian released an article on the 1st of May announcing “Herbal remedies banned as new EU rules take effect”, there is still time to act and campaign for the the EU to back down on its outrageous attempt to limit our rights and freedom to choose natural medicine and remedies. Please do keep asking your friends to connect on www.savenaturalhealth.eu to get more signatures and do sign up yourself.

I do hope you are keeping well : )

Joanna

Yogis need to consider not only their Ayurvedic Doshic constitutions/imbalance but also age, season and times of day for an Ayurvedic yoga practice. For example, during sunrise and sunset, vata is most stimulated and so calming, grounding asanas are best at these times. After 6:00am is Kapha time and a more stimulating practice is better. It is important to note that whilst some asanas are better for some types than others, we need to do all the major asanas for full health, just as we need all 6 Ayurvedic tastes in a meal.  A full practice should include sitting, standing, lying, expansive, contractive, ascending, descending movements. Mukunda Stiles also reminds us, “Regardless of which doshas is imbalanced, balancing Vata and returning the pranas to their home region and function can rectify all other doshas… all students need to have a Sadhana that begins and concludes with Vata balancing.”

Some general tips for reducing sluggish Kapha dosha (eg: weight gain, sluggishness and depression or Winter ‘blues’) at this time of year to aid your detox:

• Practice at a vigorous pace and intensity but do not overstrain the heart at the beginning of taking up yoga.
• Practice in a warm space
• Use a strong forceful breath during practice, pausing for a moment between inhalations and exhalations
• When you feel ready to release the pose, take one more breath- challenge yourself
• Keep your chest and shoulders open and lifted as you practice (a Kapha site in the body where mucus can accumulate).
• Keep your gaze looking up and feel a sense of lightness in your poses.
• Keep moving. Have shorter resting periods between poses.

Some specific postures recommended for Spring:

1. Fast sun salutes and other Vinyasa flow sequences are excellent for Kapha imbalance as they are heating, aerobic and open the chest. Sun salutations are excellent for anyone during the Kapha hours of the day (6am-10am). People of Kapha nature should do the most repetitions and they should be performed with greater speed
2. Lion pose or sitting poses with warming pranayama (right nostril or solar breath) to prevent daydreaming
3. Warrior poses which open the chest, and Ardha Chandrasana (Half Moon)
4. Down dog, Up dog (and all poses which open the chest reduce congestion and aid breathing)
5. Inverted balancing poses like handstand, peacock
6. Headstand and Shoulderstand, bridge (excellent!), plough (excellent for opening lungs) and their variations
7. All backbends, especially camel pose and bow pose (stimulates digestion). Less forward bending as it contracts the chest.
8. A short savasana

The following books are recommended for more detail on tailoring yoga according to Ayurvedic wisdom:

1.    Ayurvedic Yoga Therapy, Mukunda Stiles (2007)
2.    Yoga and Ayurveda, D Frawley (1999)
3.    Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice, D Frawley, S Kozak (2001)

We will also explore Kapha balancing yoga in the Spring Ayurveda and Yoga Detox weekend, March 2011.

The soup recipe is highly nutritious and naturally detoxifies the body. It works by cleansing the liver, gall bladder and vascular system of any ama (undigested toxins). If you follow it for a few days you will lose weight, as well as any retained water and feel lighter, clearer and more energised- but you need to have a little willpower initially, though it does tend to get easier day by day.

As this is a powerful detoxification process, pick a time when you are not very busy, and can be less sociable if you feel like it. You can do this diet for anything from one to 7 days, or longer if desired and you are feeling the benefits.  Just try it for one day if you are not sure- and carry on if it feels ok. You could try one day a week, one weekend a month or go for the full 7-10 days to really cleanse the system. Please be aware of detox symptons such as tiredness, irritability, headaches and possible tears- these are all normal aspects of a physical and emotional detox.  NB: Please do not do this fast if you are pregnant, breast feeding, nor suffering from a long-term chronic illness without consulting an Ayurvedic practitioner.

The benefits of a mono-diet of such a light and easily digestible food include:

•    Cleansing the body of toxins and residues (including heavy metals) by cleaning all the body’s subtle channels
•    Corrects digestive fire (or agni)
•    Sharpening the mind, providing tranquillity, energy and vitality
•    Promotes weight loss, reduces swelling and water retention

Some other tips for your detox:

• To help loosen deep seated toxins, drink one or two teaspoons of ghee dissolved in hot water in the early morning on an empty stomach. If you are Vata type, add a pinch of Himalayan rock salt (from health shops), Pitta types should just have plain ghee, and Kapha types a pinch of an Ayurvedic herb called Trikatu, or else a pinch of ginger. This will help the process but you can also do the diet without these herbs- its so simple.
• Throughout the rest of the day eat only mung bean soup and nothing else! You can eat as much as you need to satisfy your appetite, and once the previous meal has been digested. This means leaving 3-4 hours in between each meal, waiting for genuine hunger to appear (not boredom!)
• Make up a fresh batch for each day, re heating only as much as you need for each meal so the meal is as full of prana (energy) as possible. For work and eating out, I find a food thermos works very well if you don’t have a kitchen at work. Buy a large one and you can even fit 3 meals in it for busy days. Try not to use a microwave as these are not very healthy- a subject for a future article.
• If you feel like a little variety, you can also add green leafy vegetables, pumpkin or courgettes to the mung soup, or make a completely vegetable soup and have this for one of the meals per day.
• If you are feeling weak or very hungry you can eat a little brown or white rice with the soup (well cooked) at lunch time.

Other things to do during your 3 day seasonal detox:

• Self massage every morning, with an oil appropriate for your skin type, followed by a hot shower will aid in eliminating toxins from the body. Try dry skin brushing before the massage for extra effect.
• Use a neti pot and tongue scraper daily, and try and follow other aspects of daily routine described.
• Turn your home into a spa! Treat your skin with some of the recipes in this handout- you can use scrubs on the body too, and the masks on the hair… Get creative.
• Focus on quiet reading, gardening, being creative, listening to soothing music, and relaxing!
• Avoid television and excessive external stimulus.
• Use the extra time for yoga, pranayama and meditation
• Spend some time in nature- a brisk walk is ideal.
• Make sure you get enough rest as you will feel tired with the detox.

Healthy eating after your detox

Be careful what you eat after your detox is over, keeping food light and nourishing as overloading the system too soon will case more toxins to form.  Kitchari is ideal for the first day after as it is so light to digest. Whilst digestion returns to normal avoid heavy foods (meat, fish, eggs, bananas, bread, cakes, biscuits). Longer term, it is recommended to follow the general guidelines for an Ayurvedic diet

• Favour seasonal, local food (right balance of 5 elements) and spices to help balance the six Ayurvedic tastes, balance the doshas and maintain a strong digestion (agni) eg: cumin, coriander, fennel, & saffron are ideal
• Favour light, easy to digest, lightly cooked food that is assimilated into the body
• View cooking as a process which should be done with love (don’t cook when upset!)
• An Ayurvedic diet is according to principals not hard and fast rules- get creative!
• Eat your food with a respect for nature, giving thanks in a way that is meaningful to you.

Mung bean soup recipe

You will need:

• 400g mung beans (whole green or split green or yellow but green is best
• 2 litres water
• ½ tsp. turmeric powder
• 2 pinch asafoetida or Hing (from Indian stores, health shops or large supermarkets
• Lime juice
• 2/3 tsps of fresh root ginger
• 2-3 cloves garlic
• Half an onion
• Ghee (See Recipes page) or olive oil
• 1 tsp. each of cumin seeds and coriander seeds and other spices as per your taste
• rock salt or herb salt

Wash the mung beans thoroughly and then soak them either over night or for at least four hours before cooking. Heat ghee or olive oil in a pan and add a teaspoon of turmeric powder and 2 pinches asafoetida (to take the gas quality out of the beans). Sauté for a few seconds and then add the soaked beans, fresh water and some fresh root ginger. For one part soaked mung you need about four parts of water. The amounts given above will make 5 generous portions. Leave to bubble away for 30-40 minutes and add more water if necessary. Continue to cook until all the beans are soft and broken up. If you use a pressure cooker, the soup needs cooking for only 8 minutes once the vessel has come to pressure. You can then turn off the heat and leave the pot to cool for a further 10 minutes before opening it. Once the beans are cooked, heat some ghee or olive oil in another pan, add 2-3 cloves of chopped garlic and half a chopped onion (if you wish but Pitta types can omit as these are a little heating but they do add flavour) and sauté lightly for a minute until soft but still aromatic. Now add some finally chopped fresh root ginger. Next add one teaspoon of cumin and coriander seeds plus any other herbs or spices (except chillies which are too heating), such as cardamom seeds, black pepper, black cumin seeds etc. and briefly sauté. Add these sautéed spices plus some rock salt into the mung beans and continue to simmer for a further few minutes. Don’t add salt in the beginning, as this makes the beans tougher and they therefore take longer to cook. Serve the soup warm with a good squeeze of lime juice, and some fresh coriander leaves, finely chopped and stirred into the soup.    If you feel like a little variety, you can also add green leafy vegetables, pumpkin or courgettes. You can also blend the soup for a better consistency and flavour.

Kitchari:

This is ideal to eat for a day after your moong bean soup cleanse as its a key recipe for Ayurvedic nutritional healing, especially in illness or detoxing. Good for all doshas.

• 1 tbsp ghee (clarified butter) or sesame/ sunflower oil
• 2 bay leaves (warms, digestive)
• ½  tea spoon each of cumin seeds, fennel seeds, mustard seeds (omit for pitta), coriander powder, turmeric, fresh grated ginger root
• 1 pinch rock salt or herb salt
• 2 pinches asafoetida
• 1 cup basmati rice
• 1 cup split mung dal (yellow or green, or whole mung beans soaked overnight)
• 4-6 cups water
• 60g diced organic carrots/celery/ seasonal vegetables
• fresh lemon juice and chopped coriander leaves to serve.

Wash rice and dhal separately in at least 2 changes of water. Sauté mustard seeds in ghee till they pop, then add other spices, starting with the seeds and the powders. Add mung dhal and rice and sauté for 2 minutes. Add boiling water, bring to boil and simmer for 30 minutes. Prepare vegetables that suit your constitution by cutting into small pieces. Add vegetables, salt and extra water if required and simmer for another 20 minutes or until fully cooked. Aim to have minimal water remaining.

For full schedule and booking information please click here.

“I had a blissful weekend, it really DOES feel like the world was escaped for longer than two days and the good effects are definitely still with me (albeit a little more jaded now, trying to work in a noisy office that’s having building work done only a few feet away)… but peace and love remains! Thanks once again for an inspiring and beautifully soul cleansing weekend!”

“The whole weekend has been amazing- I  didn’t realise how much relaxation and contemplation I would be able to achieve in a weekend. Fantastic setting with a lovely pool wonderful! I feel like I’ve been away for days and days.”

How to book

If you would like to book a place on one of our retreats we ask that you contact us in advance to ensure availability on the dates you wish to come before making payment. You will need to pay a 50% deposit to secure your booking. Contact Melissa Kendall

Telephone: +44 7786 363 553
littletonmill@gmail.com

Dr David Frawley

Yogis need to consider not only their Ayurvedic Doshic constitutions/imbalance but also age, season and times of day for an Ayurvedic yoga practice. For example, during sunrise and sunset, vata is most stimulated and so calming, grounding asanas are best at these times. After 6:00am is Kapha time and a more stimulating practice is better. It is important to note that whilst some asanas are better for some types than others, we need to do all the major asanas for full health, just as we need all 6 Ayurvedic tastes in a meal. A full practice should include sitting, standing, lying, expansive, contractive, ascending, descending movements. Mukunda Stiles also reminds us, “Regardless of which doshas is imbalanced, balancing Vata and returning the pranas to their home region and function can rectify all other doshas… all students need to have a Sadhana that begins and concludes with Vata balancing.”

Autumn is predominantly a cool, dry, windy season when Vata dosha dominates, both inside and outside our bodies. Vata is predominant in the elements air and space, giving it cold, light, dry, subtle, rough, and mobile qualities. The following asanas are all either grounding, warming and calming so are all good for Vata types, those with aggravated Vata and all feeling the effects of Autumn and the colder weather setting in:

1. Sitting poses: Virasana (Hero), Siddhasana (Cross legged with the toes tucked in, Padmasana (Lotus), Vajrasana (Thunderbolt), Lion pose (Simhasana)- help increase calm and groundedness and keep busy types still
2. Surya Namaskar (Sun Salutes):  Done slowly and consciously – 5 rounds or so.
3. Standing poses: Tadasana (Mountain) Vrkasana (tree), Trikonasana (Triangle), Virabhadrasana 1 and 2 (Warrior), Parighasana (Gate) all help ground body and mind, reducing anxiety and nervousness.
4. Inversions: Sirshasana (Headstand) or resting with your legs up against the Wall
5. Forward bends give immediate relief for excess Vata, and good for tight lower backs and stiff spines especially head to knee pose, Uttanasana (standing forward bend), Paschimottananasana (full forward bend- easier than standing version if back is sore), Vajrasana (child’s pose) which compress the pelvis and Vata region, excellent for constipation and gas. Also for insomnia- practice a 10 minute forward bend before bed time
6. Back bends: Done carefully and combined with forward bends, Bhujangasana (Cobra), Salabhasana (locust), Supta Virasana (supine backbend) and Dhanurasana (bow pose).
7. Spinal twists: Especially lying and seated to remove Vata from the nervous system. Ensure the breath is as full as possible for the full effects to be feltSavasana- at least 20 minutes, with a warm blanket and maybe an eye pillow. It is very important not to just rush off! Yoga nidra (’psychic sleep’) is also very beneficial (CD’s easy to obtain for this deeply relaxing practice)

To help tailor your yoga practice for Autumn, and make it calming, warming, strengthening, consistent, grounding try some of the following in your practice:

• Practice at a slow, smooth and steady pace with a thorough warm up to prevent injury (Vata predominance or aggravation can make the body stiff and more prone to injury). One way to do this is to imagine you are moving through warm water as you move. Also avoid overstretching as Vata types can also be very flexible
• Keep the breath deep and calm. Ujjayi (Victory breath) is an effective means to achieving this, and it also has the benefit of being a warming breath.
• Explore fluidity in the poses, using gentle movements, rotation in the joints, and movement in the spine. Hold each posture for a short amount of time (5 breaths or so), but do multiple repetitions to get the full benefit of the asanas.
• Focus on the foundation of the pose for stability, grounding through big toes, and the sides of the feet so you feel fully grounded.
• Don’t over do it! Vata types can exhaust themselves- make your practice strengthening, not draining. With aggravated Vata a restorative practice is best.

The following books are recommended for more detail on tailoring yoga according to Ayurvedic wisdom:

1.    Ayurvedic Yoga Therapy, Mukunda Stiles (2007)
2.    Yoga and Ayurveda, D Frawley (1999)
3.    Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice, D Frawley, S Kozak (2001)

To learn more about Ayurvedic Yoga, come on a one day workshop run by AyurvedicYogi. We will also explore Vata pacifying yoga in the Winter Ayurveda and Yoga Detox weekend, 5-7th November 2010.

Autumn

Here are some more tips to help pacify Vata dosha, stay well during Autumn and early Winter:

1.    Now is the ideal time to carry out a short detox to prepare the body for Winter. Ayurveda recommends detoxing when the seasons change, to help keep the doshas in balance, and the key times are now and in the Spring. Detoxification is a natural body process to reduce undigested matter or toxins in the body (termed ‘ama’). It is, however, compromised when our system becomes overloaded from a variety of causes that include poor diet, allergies, stress, infections, and toxins such as heavy metals. So what can we do to support the body’s natural process of detoxification at this time of year? Panchakarma is an ancient form of Ayurvedic purification which removes ‘ama’. By cleansing and detoxifying the body, it also helps build the natural fire within the body, or ‘agni’, which itself naturally burns ama from the body. It is the ultimate mind body detoxifying experience, though it takes time (3 weeks minimum), can be expensive (though is cheaper in India) and is not for the faint hearted! Given the time and expense of this, a simple home Detox is more easily achieved, over a week or even a long weekend. A Spring detox plan (also ideal for now) plan is outlined here.

2.    After your detox, focus on mainly Warm, nourishing Vata pacifying diet: rich in organic oils such as pumpkin and hemp seed, ghee, warming spices such as ginger and cumin, a warm breakfast (oat, porridge, semolina, stewed apple, quinoa or mung bean flour pancakes), hearty soups, stews, casseroles and perhaps kitchadi (Inidan risotto made of rice and moong beans) and lots of warming spicy herbal teas.  End the day with warm milk with ginger, nutmeg and a little honey. If you’re having problems eating, add a pinch of nutmeg. Minimise raw food (especially in the evening), dry food (crackers, muesli, pop corn), caffeine and cold sandwiches. Iced food and drinks are never great but be especially careful to avoid them now.

3.    Skin care: To counter the tendency to dry skin this time of year, ground yourself with a daily self-massage with a warm sesame oil self-massage. Start with the soles of the feet and work up the body to the head in sweeping strokes along muscles, and circular movements around joints. Always massage the belly in a clockwise direction- up the right side and down the left side or you may feel bloated. Leave the oil on for 10 minutes then shower/ bathe. Use an old towel as the oil may stain. A daily massage is very Vata pacifying, helps dilate the skin surface, clear toxins and aid movement of lymph. I’f you’re in a hurry, you can just do your feet and head (where many of the body’s ‘marmas’ or vital points are located).You can also massage coconut oil into the hair and leave for 30 minutes for a conditioning treat. This oil is also great for dry nails and cuticles.

4.    Keep to regular meal times and daily routine: Have lunch as your main meal, and a smaller dinner eaten early. Try to get up and go to sleep at regular times as well. Regularity is one of the quickest ways to ground Vata’s erratic nature (Vata predominant types often find following a routine very challenging!)

5.    Increase stillness: Connect with yourself.  Vata is aggravated by feelings of fear and insecurity so take time to look after yourself.  It is also aggravated by excess movement. Anything which reduces the amount of rushing, travelling and business that is part of most of our lives is good. You can also tailor your Yoga practise to become more Vata pacifying. Click here for more on this.

Aloe Vera Bitter, sweet/ Cold/ Sweet- Juice reduces all three doshas, with heavy, slimy nature.

Aloe Vera is a naturally cooling and nourishing plant renowned for maintaining youthful looks, healthy skin and balanced digestion. It clears inflammatory heat from the body, whilst supporting gentle detoxification of the liver.  It has been used for thousands of years for its healing properties and is one of Ayurveda’s most potent cleansing and rejuvenating elixirs. Aloe Vera is an amazing versatile plant – it truly is nature at its finest. Don’t use in pregnancy.

• Take 1-2 tablespoons every morning on an empty stomach for a cooling, cleansing start to the day. Aloe vera will remove excess heat from the intestines. You can add a little rose water too.
• The fresh juice or gel can be applied externally for sunburn and any signs of heat irritation of the skin (rashes, burns). It’s worth keeping a plant for this purpose, so you can lightly rub the affected area with a cut leaf.

Rose flowers Bitter, Pungent, Astringent, Sweet/ Cooling/ Sweet- balances all three doshas

Rose petals are especially good for reducing Pitta. They also treat the heart, nerves and lift the spirits. They have an affinity for the blood and are astringent which helps reduce inflammation and stop sweating. As well as an anti-depressant, rose is also an aphrodisiac. Rose also opens the heart chakra, increasing patience, compassion and love.  No indications known, though take caution in pregnancy.

• To use, spray water externally for instant cooling. Great to keep a bottle handy for those hot tube journeys and your fellow travellers will benefit too.
• Take rose water internally (1tsp with water 3X/day) to pacify Pitta
• Clean your face in rose water every morning to clear heat related skin issues. Make your own rose water by boiling fresh petals and condensing the steam into another vessel.
• Anoint yourself with rose oil on the third eye, throat and navel to keep these centres of awareness cool, calm and collected.
• Use rose water as eye drops for itchy, hot, tired eyes, and also problems due to allergies. To do this, take one ounce of distilled or purified water and add 5 drops of pure rose oil. Use a dropper or an eye cup to rinse the eye, making sure the water is neither too cold nor too hot.
• Sebastian Pole (founder of Pukka herbs) recommends a delicious way to take rose is to collect a glass of fresh rose petals and cover them in sugar overnight (ideally leave in the moonlight). In the morning you will have a rose syrup elixir to mix in with home-made almond milk or take diluted with water.

Mint Pungent/ cooling (slightly)/ pungent

Members of the Mint family (eg: Peppermint, Spearmint) have a mild, soothing action on nerves and digestion, helping to relax the body and clear the mind and senses. Mints contain large amounts of the ether element, whose action is soothing, cooling, clarifying and expanding. David Frawley writes:  “Through their ethereal nature they help relive mental and emotional tension and congestion. Their nature is sattvic.”

• Grow some mint in a damp spot in your garden and use the leaves to make fresh mint tea- the Moroccans add sugar to make this even more cooling. Drink it cold or hot in the evening to aid digestion.
• Also delicious in cooling chutneys to counter spices such as ginger, chillies and pepper (See Recipes Page)

Coriander Astringent, bitter, sweet/Cooling (leaves) Slightly heating (seeds)/ Sweet- balances all three doshas.

Use leaves to calm aggravated Pitta conditions such as inflammations, internal heat or burning sensations, thirst. Annie McIntyre, an inspirational herbalist, writes: “Coriander is easy to grow in the garden or in pots on your patio or windowsill. Just as the Indians use coriander seeds in most of their curries, I could happily put the fresh leaf in a multitude of summer salads, cold soups, potato dishes and vegetable juices, knowing that while it scintillates my taste buds it might also endow me with vibrant health and youthfulness!”:

• Make a fresh coriander leaf infusion to ease indigestion and diarrhoea with burning, or summer headaches.
• For rashes and hives, steep 1 tsp coriander seeds and ½ tsp of cumin seeds in a cup of hot milk. Add 1tsp of natural sugar and drink once or twice a day.
• Take the fresh juice internally fro allergies, hay fever and skin rashes- one tsp three times a day (can also use juice externally for itch and inflammation). Also very good for insect bites and stings. Take the juice internally (2 tsp 3x/day) and apply externally to pacify itching, burning and hives or rash created by the sting or bite.
• For conjunctivitis and other signs of heat in the eyes, steep 1 tsp of coriander seeds in 1 cup of boiling water for 15 minutes or more, Strain very well (any particles will irritate the yes further!) and wash the eye with this tea. Keeps in refrigerator for 2 days
• For a cooling digestive drink, steep 1tsp of coriander, cumin and fennel seeds (all related plants with similar properties) in a cup of water for 10 minutes and drink.
• Another lovely cooling summer tea is to take 1/2 tsp of chamomile and 1 tsp of fresh chopped coriander leaves. Steep for 10 minutes and drink once cool.
• Excellent for balancing the flavour of hot spicy dishes and is used for just this purpose in Thai, Indian, Moroccan, Mexican, Chinese, Indonesian, African and South American cooking. See Recipes Page for a cooling coriander chutney.

“During the Summer, the sun evaporates the moisture of the earth and therefore induces hot, dry and sharp qualities in the atmosphere, resulting in Pitta aggravation. In Summer sweet, cold, liquid and fatty food and drinks are beneficial. One should avoid or minimise excessive exercise and sex, alcohol, and diets which are salty, sour and pungent, or hot. In Summer time one should enjoy forests, gardens, flowers and cool water. During the night one should sleep on the open airy roof of the house, which is cooled by the rays of the moon.”

Pitta is the Ayurvedic dosha made up of fire and water with qualities such as hot, penetrating, oily, sharp, liquid and sour. Its primary function is metabolism and transformation in the body, of both food and information received by the senses. For example, all digestive enzymes and bodily hormones are linked with Pitta dosha. Everyone needs to take measures to avoid overheating. Our agni (digestive fire) is easily displaced by external heat, drawing internal fire to the surface with results such as heat rash/ prickly heat, other skin problems, bloodshot eyes, diarrhoea and other digestive complaints). Aggravated Pitta can also manifest in excess anger and losing one’s cool- so worth keeping a lid on this dosha!

People with a predominance of Pitta dosha or a Pitta imbalance, need to take extra special care in following a Pitta reducing diet and lifestyle from late Spring through Summer.

To stay well this Summer (think cooling and calming):

• Adapt your daily routine: Get up early to enjoy the cool mornings, and enjoy walking barefoot on dewy grass if you can. Similarly, enjoy moonlit walks in the cooler evenings. Avoid sun exposure between noon and 3pm, especially if you are a Pitta type with freckles, moles and paler skin (it ages your skin, increases cancer risk and is highly aggravating to Pitta!)
• Practice a daily massage with cooling coconut oil to nourish and clear heat from the skin. (normally solid in the UK but liquid in the Summer heat, suggesting this is the best time to use this oil in the UK climate, rather than in Winter when it’s set solid) No need to heat the oil, and wash off with a cool shower afterwards, avoiding hot baths and showers, saunas and steam rooms.
• Wear cooling calming colours such as white, green and blue. These reflect heat as opposed to orange, red and yellow. Make sure you cover up, especially if you have Pitta predominant fair skin with freckles and moles.
• Practice cooling meditation and pranayama: Meditation and chanting Om is good in especially good in Summer.  Also try visualising watery scenes such as  beautiful lake or the sea as part of your meditation. Shitali (or Sheetali) Pranayama is an effective practice to clear heat from the body. Roll your tongue into a tube and inhale air through the tongue, exhaling through the nose. If you can’t roll your tongue (it’s a genetic thing so you can’t learn!) simply close the teeth together and inhale through the mouth through the gaps in the teeth. Practice 10-15 rounds each morning, or whenever you feel hot and bothered. It also helps quench the thirst if you are unable to drink for a while (though drink as soon as you can and always carry water with you in Summer to keep hydrated).
• And cooling yoga: Get your yoga teacher to show you the cooling moon salute series (Chandranamaskar) cooling practice versus the warming sun salutes more normally practices. See here for a nice intro: http://www.hathayoga.co.za/moon_salutation.htm. Pitta can accumulate in the digestive system, especially the main sites of pitta at the small intestine and liver. Abdominal twists and forward bends can help clear this. Other good postures for calming Pitta are Camel, Cobra, Cow, Boat, Goat and Bridge Poses. As Pitta can also accumulate in another Pitta site, the eyes, do gentle eye exercises to remove excess heat. Pitta types should avoid inversions such as headstand and shoulder stand in Summer. Beyond your yoga practice, favour cooling exercises such as swimming, walking barefoot on dew soaked grass, or though cool forests and woods (rather than the midday sun!)
• Summer Ayurvedic diet: Favour Pitta reducing cooling foods. The Ayurvedic tastes of sweet, bitter and astringent all reduce Pitta, as these are found in light and easy to digest foods such as organic milk, mint and coriander herbal teas, and sweet fruits in season such as pears, apricots, grapes, plums, watermelon and sweet berries (not citrus fruits which aggravate Pitta). Cold soups, such as cucumber soup, and salads are also good (but avoid salads at supper time when lightly cooked foods are best eg: basmati rice with sautéed sprouted mung beans and a green leafy vegetable). Avoid dark meats (replace with white meat once a week), tomato, garlic, onions, salty, spicy and sour tastes. Saffron is a very good spice to use in Summer cooking as it calms Pitta.
• Minimise alcohol & caffeine as these are both heating and aggravate Pitta. A little white wine or spritzer is OK but avoid heavy spirits and red wine. Increase fluids, especially water but avoid iced drinks which aggravate the digestion. Try mixing fresh lime juice with water and a little agave syrup for a delicious and quick still lemonade (eg: 1tsp agave or natural sugar + 1 tsp lime juice and a pinch of salt in a pint of room temperature water to sip throughout the day). Coconut water is very cooling and healthy. Favour cooling herbal teas with peppermint, licorice, fennel and roses. Lassis (diluted yoghurt drink) are also very cooling and soothing.
• At bed-time rub the soles of your feet with cooling coconut oil to bring all the heat down to your feet.  You can also put coconut oil in your hair for a lovely conditioning treat (have you ever wondered why Indians have such lovely hair!) Do wear an old pair of socks or hat though. Add a few drops of lavender or sandalwood to your pillow. Get to bed before 11pm, as Pitta peaks between 10pm and 2am. Unlike in Winter, when sexual intimacy can help warm you up, keep sex to a minimum as it can leave you drained in the Summer heat. Early morning is the best time or evening before 10pm, after which Pitta dosha dominates.
• Finally, make sure to do some emotion management if needed- watch for Pitta emotions such as criticism, irritation and anger. If these arise, a good trick is to hold cool water in the mouth for as long as is needed! Dr Lad also recommends ghee nasya as very effective in managing anger and hostility. Dip your little finger in a jar of ghee and lubricate the inside of the nostrils with a small amount. Then gently inhale the ghee upwards which sends a calming message to the brain. He writes “You will become quite tranquil; anger and hostility will dissolve like a cloud in the sky.”

Sunbathing advice

Stick to the usual advice of avoiding the sun between 10am and 3pm. If you spend too long in the sun, you will get burnt, especially if you have sensitive Pitta predominant skin. Dr Lad also discusses how use of chemical personal care products both internally and externally can all weaken the skin, making it prone to sunburn. To reduce risk, follow a Pitta pacifying programme  eg: no spicy food, alcohol, saunas. Ayurveda also suggests the following:

• Before going into the sun, apply a neem oil solution as neem is a good sun blocker. NB: Don’t use concentrated neem oil on the skin but dilute a few drops with another oil, such as sesame or coconut oil. Neem has the added benefit of being an effective insect repellent.
• Drink coconut water to stay rehydrated. Several delicious varieties are now available in shops if you can’t get fresh green coconuts.
• If you do burn, apply soothing aloe vera gel or juice to the area. Grow your own plant for this purpose- it’s also very handy for kitchen burns. A gauze pad dipped in cool milk is also very soothing, also fresh cream is good.

• Set your alarm for 7am at the latest, and preferably wake earlier as sleeping later will further aggravate Kapha (causing fatigue, lethargy and excess mucus). Take a cup of ginger and lemon tea first thing to stimulate digestion and clear any mucus that has accumulated overnight.
• Now is the time to dig out your neti pot to give the nose a daily rinse with warm, salt water over a sink. This not only helps ward off colds and hay fever, but will also improve your pranayama. Read David Frawley’s ‘Neti: Healing Secrets of Yoga and Ayurveda’ which includes information on adding herbs to your neti to aid detoxification.  Or see earlier post.
• Clean your tongue as well as your teeth. During the night, the tongue becomes coated with a film that can contain bacteria and toxins. This often becomes the basis for bad breath, caries and periodontosis. A healthy tongue, according to Ayurvedic medicine, is pink in color and free from coating. If the tongue is dirty it impairs your sense of taste, and increases susceptibility to infections. Gently scraping from the back forward with a tongue scraper not only cleans but also stimulates internal organs, help digestion, remove toxins (ama), and bacteria. Buy one today (available in the on-line shop by post for £2.50 inc p&p). Once you’ve tried it, you’ll never stop the habit!
• Massage your body with warm sesame or sunflower oil, followed by a warm shower to aid your spring detox. Dry skin brushing is also excellent for stimulating lymph and reducing cellulite, though not if you have very dry or delicate skin. Use firm sweeping strokes up from the feet towards the heart to aid the elimination of fluid. Ayurveda also recommends massage with dry powder after you’ve oiled up, to clear excess fluid, and help with cellulite. Try using chick pea flour from an Indian grocer, but watch out not to clog your drains as you rinse it off. Saunas can also be a useful for drying up excess secretions at this time of year.
• Practice vigorous exercise to get the lymph moving in the body, preventing congestive problems. It is also one of the best ways to stimulate a sluggish digestion and aid detoxification. Make your yoga practice dynamic and stimulating. Sun salutations are ideal as they build up heat, working all the major muscles. Kappalabhati pranayama is also good for generating internal heat and burning toxins. Try and go for a brisk walk after lunch every day as well.
• Of the 6 Ayurvedic tastes, favour more bitter, pungent (spicy) and astringent tastes as these open the channels of elimination, clearing excess mucus and moisture from the body. Bitter (eg: green leafy vegetables, spinach, courgettes, turmeric, fenugreek); spicy (eg: fresh ginger herbal tea, black pepper, cayenne) and astringent (eg: all pulses, pears, pomegranate, rye, buckwheat, quinoa, broccoli, cauliflower and turnips). Green tea is also rich in the astringent taste, and helps detox.
• Conversely, reduce Kapha aggravating sweet, sour and salty foods which could cause water retention at this time. In common with the winter diet, minimise raw and cold foods, favouring warm, lightly cooked meals. Minimise wheat dominant foods and other mucous forming foods (white sugar, orange juice, dairy) especially if you do catch a cold.