4-DAY AYURVEDIC SPRING CLEANSE. Sylvia Alakusheva

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1 4-DAY AYURVEDIC SPRING CLEANSE

2 What is Ayurveda? Ayurveda is a science of living that encompasses the whole life, and which relates the life of the individual to that of the universe. As such, it is open to and includes all life, and all methods that bring us into greater harmony." ~Dr. David Frawley (Yoga & Ayurveda) Ayurveda is considered to be the oldest healing science, originating in India over 5,000 years ago. In Sanskrit, Ayurveda means Science of Life ( Ayu means life and Veda is knowledge or science). It is considered the mother of all healing systems. Ayurveda places great emphasis on prevention and encourages the maintenance of health through close attention to balance in one s life, thinking, diet and lifestyle. Yoga and Ayurveda are sister sciences. While Ayurveda guides us on our way to living in harmony with nature and establishes physical health through diet and lifestyle, yoga lays the foundation for our spiritual growth and practice. Knowledge of Ayurveda enables one to understand how to create this balance of mind, body and consciousness according to one s own individual constitution. Many factors, both external and internal, act to disturb balance in one s life: emotional and physical stress, work and family relationships, diet and food choices, weather, and physical trauma. Ayurveda helps us get to our deepest level of consciousness and achieve self-realization; get to the core of who we really are as human beings.

3 What is Your Dosha? Ayurveda identifies three basic types of energy or principles that are present in everything and everyone: VATA, PITTA, KAPHA According to Ayurveda, all human beings, like the Universe, are made up of each of the five elements (Air, Space, Fire, Water and Earth) and our bodies are a microcosm of the Universe within itself. Each person is born with a unique combination of each of these three doshas, which make up his or her mind/body type. The goal is to find your particular mind/body type and keep it in balance for optimum health. This balance is achieved through diet, exercise, and lifestyle.

4 What is Your Dosha? VATA (Ether & Air) PITTA (Fire & Water) KAPHA (Water & Earth) HAIR dry fine, usually straight, may be reddish, sandy, thinning, or prematurely gray thick, oily, often dark and curly EYES small, dark, often close set or wide set bright, often gray or blue large, wide, thick lashes and brows BUILD thin body frame, light muscles, long legs and arms medium body frame, often muscular solid, sturdy, large bones and muscles, may be overweight SKIN dry, rough, thin - visible veins warm, pale, ruddy, may have freckles thick, oily, smooth, cool NAILS brittle, may have ridges medium in size, pinkish in color large, smooth, white in color VOICE low, weak, quick, talkative high, sharp, clear, organized, argumentative deep, slow, silent, good vocalists LIPS thin, dry medium in size, pinkish in color full, moist WALKING PACE quick, uneven, hyper moderate, goal-oriented slow, steady

5 VATA Vata-type people are generally thin and find it hard to gain weight. Because of this, Vatas have very little energy reserve and can tire easily and get themselves out of balance. Vatas need to get sufficient rest and not overdo things, stay warm, and keep a regular lifestyle routine. The Vata dosha controls all movement in the body, including breathing, digestion, and nerve impulses from the brain. When Vata is out of balance, anxiety and other nervous disorders may be present. Digestive problems, constipation, cramps, and even premenstrual pain usually are attributed to a Vata imbalance. The most important thing to know about Vata is that it leads the other doshas. Vata usually goes out of balance first, which causes the early stages of disease. More than half of all illnesses are Vata disorders. Balancing Vata is important for everyone, because when Vata is in balance, Pitta and Kapha are generally in balance as well.

6 PITTA Pitta-type people are generally of medium size and well proportioned. They have a medium amount of physical energy and stamina. They also tend to be intelligent and have a sharp wit and a good ability to concentrate. Fire is a characteristic of Pitta, whether it shows up as fiery red hair or a short temper. Since Pittas' body temperature is generally warm, Pitta types can go out of balance with overexposure to the sun. Their eyes are sensitive to light. They are ambitious by nature but also can be demanding and abrasive. Pitta types are known for their strong digestion but should be careful not to abuse it. Their heat makes them particularly thirsty, and they should take caution not to douse their agni, or digestive fire, with too much liquid during meals. Pitta dosha leads us to crave moderation and purity. We rely on Pitta to regulate our intake of food, water, and air. Any toxins, such as alcohol or tobacco, show up as a Pitta imbalance. Toxic emotions such as jealousy, intolerance, and hatred also should be avoided to keep Pitta in balance for optimum health.

7 KAPHA Kapha-type people tend to have sturdy, heavy frames, providing a good reserve of physical strength and stamina. This strength gives Kaphas a natural resistance to disease and a generally positive outlook about life. The Kapha dosha is slow, and Kapha types tend to be slow eaters with slow digestion. They also speak slowly. They are calm and affectionate but, when out of balance, can become stubborn and lazy. They learn slowly, with a methodical approach, but also retain information well with a good understanding of it. Kapha dosha controls the moist tissues of the body, so a Kapha imbalance may show up as a cold, allergies, or asthma. This is worse in Kapha season, March through June. Cold and wet weather aggravates Kapha. Kapha types need to progress to stay in balance. They should not dwell in the past or resist change. They need lots of exercise and need to be careful not to overeat. Kaphas need stimulation to bring out their vitality. Kapha dosha teaches us steadiness and a sense of well-being.

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9 Seasons & Time of Day In Ayurveda, it is also believed that the same five elements that shape each dosha also predominate more or less in the different seasons throughout the year. Ayurveda divides the seasons by the predominant dosha throughout the year: in winter Vata predominates (ether and air). In spring, we see more of the energies of water and earth or Kapha. Summer is the season of Pitta dosha with it s high heat, fire and water. According to Ayurveda, the time of day also influences each dosha Kapha predominates 10-2 Pitta predominates 2-6 Vatta predominates

10 Balance Your Dosha Imbalances occur in our constitution due to changes in the season, the time of day, or the time in our lives. VATA PITTA KAPHA When IN Balance, You Are: Enthusiastic, Alert, Flexible, Creative, Talkative, Responsive Loving, Content, Intelligent, Articulate, Courageous Affectionate, Steady, Methodical, High stamina, Resistant to illnesses When OUT Balance, You Are: Restless, Fatigued, Constipated, Anxious, Underweight Perfectionist, Frustrated, Angry, Impatient, Irritable, Prematurely gray or have early hair loss Dull, Prone to oily skin, Prone to allergies, Possessive, Oversleeping, Overweight

11 Balance Your Dosha Implementing of appropriate lifestyle and dietary changes, and the use of herbs. Improving digestion: 1/2 tsp daily grated ginger and sea salt Ghee stimulates agni, oleates the digestive tracts and improves digestion Small sips of warm water during a meal aids in digestion and absorption Proper chewing is also very important ensuring that food is well mixed with saliva Fill stomach with 1/3 food, 1/3 liquid and 1/3 empty Eat fruit alone Drink agni-stimulating herbal teas, such as ginger, fennel or turmeric

12 Balance Your Dosha According to Ayurveda, dinacharya, or the practice of a balanced daily routine, is one of our most powerful medicine. Ayurveda also realizes that our practice, lifestyle and diet will change based on our individual constitution, the time of day, time of year, and time of our life Go to bed by 10 PM wake up before 6 AM to get out of the Kapha sluggishness (6-10 Kapha, 10-2 Pitta, 2-6 Vatta) Meditate/do breathing exercises (15-20 minutes) Move. Do15-30 min of yoga or light exercise Dry skin brushing to remove toxins (ama) Self-massage (Ahbyanga) Drink digestive teas to improve digestion Sip hot/warm water throughout the day

13 Ayurvedic Nutrition According to Ayurveda, the critical principles of good health are: how, when and what you eat. When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need ~ Ancient Ayurvedic Proverb If you eat standing up, death is looking over your shoulder. ~ Old Vedic Saying

14 Ayurvedic Principles About Diet Food needs to be hot/warm (usually cooked) Food needs to be tasty and easy to digest Food needs to be eaten in the proper amount, not too much and not too little Food needs to be eaten on an empty stomach, after your last meal has been digested, and not before Foods need to work together and not contradict one another in their actions. Foods need to be eaten in pleasant surroundings with the proper equipment for their enjoyment Eating should not be rushed Eating should not be a horrendously drawn out affair either It is best to focus on your food while eating, and not on TV, magazines or your computer Only eat food which is nourishing to your particular constitution and which suits your mental and emotional temperament

15 Why Detox in the Spring? In Ayurveda, spring (March through June) is the season of kapha dosha (constitution). In Ayurveda, kapha is the energy created from the elements of water and earth. As you know, water and earth combine to create mud which is why during this season we feel sluggish, lethargic, bloated and a bit heavy. Spring is nature s weight loss season according to Ayurveda. It is the perfect time to detox and create more energy to last us through the busy summer months. Naturally, the foods that are harvested in the spring are the cleansing bitter leafy greens, like dandelions, chard and kale, green spouts, berries and cherries. The greens are wonderful alkalizing lymph movers that clean the blood, while the berries are rich in phytonutrients and antioxidants to help us eliminate toxic waste and consequently lose weight.

16 4-Day Ayurvedic Spring Cleanse Designed to help you transition to a three-meal-a-day mono diet consisting of kichadi -- an easy-to-digest meal made with basmati rice and mung dahl beans -- traditionally prepared in Ayurveda to stimulate the removal of toxins (ama) The primary goal of this program is to boost your detox system and set the stage for healthy, sustainable weight loss. The key to weight loss is training your body to start using stored fat as energy, which will stabilize your blood sugar levels and eliminate any unhealthy cravings Starting on the first day, we will gradually transition to eating three meals a day at regular times. Throughout the course of the 4- day program, my recommendation is that you avoid dairy with the exception of small amounts of ghee (clarified medicinal butter used in Ayurvedic medicine and cooking) Coffee and all acid forming foods should be reduced to a minimum, or eliminated completely. This includes red meat, alcohol, processed sugars, wheat products, dairy, soda, and all carbonated drinks You should not feel starved at any point during the cleanse. While going through physical detox, it is very important to feel calm and relaxed and not feel in a perpetual state of emergency Enjoying what you eat is the first step to good health. The more you fight food, the less success you will have. Adopting new habits from a place of struggle and resentment will bring more of the same.

17 Dinacharya (Daily Practice) Upon waking up, use a tongue scraper to remove accumulated ama (toxins) As you rise every morning, move your body for minutes. Breathe. A simple breathing technique I often teach to my students is ujjayi (pronounced: oo-jai) pranayama Meditate sitting still for minutes each morning to quiet your mind. Sip hot/warm water throughout the day to detox and decongest your lymph system and aid in digestion. Make it a point to drink about half your weight in ounces each day. If plain water is too bland, add a squeeze of lemon, cucumber slices or mint leaves to it to give it some flavor. Dry-brush your skin in the morning before showering to enhance circulation, stimulate your lymphatic system and get rid of cellulite. Daily self-massage (Abhyanga) with warm sesame or coconut oil. This one is very good for stimulating lymph flow, improved immunity and glowing skin. Perform Neti/Nasya in the morning at rising. Drink herbal teas before and after meals to aid in the detoxification process and improve digestion. I will provide you with some herbal tea recipe ideas each day of the detox.

18 Simple Digestive Tea Ingredients: 1Tbsp ginger root 1 Tbsp turmeric Pinch of fennel seeds Directions: Bring 5 cups of water to a boil Add herbs Cover and let steep for 5 min or more Strain and serve