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Ayurveda encourages us to consider what we need or don't need to stay in balance. Regardless of the root of a problem, the way we respond to it varies according to our individual body-mind-state, including the Dohas: Vata pitta kapha.
Author: Liilamaya - Liliana Galvis, Yoga Teacher (E-RYT500)
Start by identifying negative signals and how we can treat them.
Susceptible to distraction, anxiety, worry, weight loss, teeth grinding, insomnia and constipation, rapid speech.
(Sweet, sour and salty taste) Warming foods such as rice, wheat, soups, stews, a handful of nuts and dairy products; Avoid raw foods such as salads and dry, airy foods such as popcorn.
Ginger, caraway, fennel, coriander, cinnamon, cardamom, calamus, valerian, nutmeg, sacred basil and chamomile. Take a natural laxative before bedtime: linseed, psyllium husks.
(grounding) balasana (pose of the child), each sitting forward bend ex: Pashimottanasana, Badhakonasana (butterfly), Upavistha Konasana (wide angle sitting forward bend) & Savasana (dead pose).
For these Asanas you have to provide a quiet environment in advance. Switch on the phone and all annoying noises. Open the windows to let fresh air into the room, but stay warm. Turn off the light, light a few candles and allow yourself 20-30 minutes for the following asana sequences:
Balasana ( pose of the child)
This is a healing and relaxing posture. You can take it at any time if you need a break in your yoga practice or just when you're relax I'd like to.
There are two ways to do this:
a) Sit on your heels as far as possible,separate the knees into hip size. Fold slowly forward, the chest between your knees and let your forehead touch the earth. You can extend your arms forward, your palms down, OR your arms along the Body, palms up.
b) Sit on your heels and slowly fold forward, let your chest touch your pantyhose. and put your forehead on the ground. You can stretch your arms forward, your palms down, OR your arms along the Body, palms up.
Pashimottanasana (sitting forward bending)
Sit in Dandasana; Upright with outstretched legs forward. Push actively through your heels. Take a deep breath and gently exhale as you exhale. and lean forward as far as possible so that your stomach can rest on your thighs and your hands can grasp your feet. Try to bend to the right from the pelvic area, to lengthen your back from the tailbone. Try to keep your back as long as possible. Take a few deep breaths and focus on getting deeper and deeper into the pose. Maybe not for the first time, but with time you can put your chin on your knees and just relax. Try to stay here for 1 to 5 minutes and breathe calmly.
The mind is rested in this position because this posture massages the heart, spine and abdominal organs and we will feel rested and rested.
Badhakonasana (Butterfly)
Sit on the floor and bring your soles to touch. (like a book) Keep your back long and your heels as close to the pelvis as possible. For a more refreshing variant the feet should be further from the midline and form a larger angle between the thighs and lower legs. Hold your feet firmly or place your hands on the floor when it is more comfortable. It is also known as the butterfly posture because the legs move during the posture and a butterfly appears that flaps its wings.
Then after the flutter simply relax, take a deep breath and lean forward. Let your head fall naturally at your feet and your forehead will eventually rest on your feet. To relieve pressure on the knees and hips, place blocks or blankets under the knees. You can maintain this posture for 3 to 5 minutes. It stimulates the heart and improves blood circulation.
Upavistha Konasana (Wide-angle seat bend)
Sit in Dandasana (upright) with both legs at an angle of about 90 degrees. (The full printout division is 180 degrees. So if you have the flexibility, go for it!) To warm up in the pose:
Use the breath to move: Fold the right leg and then the left leg. It increases the flexibility of the spine and thighs. Try to bend to the right from the pelvic area of your back. Then walk forward with your hands and stretch as far as possible between your legs. Don't force yourself and don't go as far as it feels good to. Finally you will let your face rest on both hands. Increase the forward flexion with each exhalation until you feel a pleasant stretch both in the thighs and in the adductors - the inner thighs. Persistence is required. Be careful and patient with yourself. This posture calms the mind completely. Maintain posture for about 5 minutes.
Shavasana (dead pose)
Time to relax, time to rest body and mind. Make yourself comfortable, use blankets if necessary. Let your feet roll in any direction as it is more comfortable. Separate the legs further than hip width. Swing slightly from side to side and expand the rear ribs and shoulder blades from the spine. Let your arms lie next to you and your palms point upwards. Make sure that the shoulder blades lie evenly on the ground.
Pay attention to the energies that flow in your body and then relax completely, connecting with the feeling of salvation throughout your body. All body parts melt in the earth. feel them getting heavy, warm and soft. Just concentrate on your breath, which is quite flat at this point, calm and relaxed. Take 5 to 30 minutes.
Surya Pranayama (sun-right nostril breathing), Ujjayi (victory breath) and Nadi Shodana (alternating nostril breathing) and meditation in the heart center.
Massage regularly with warm oil (sesame is best), add a few drops of your favourite essential oil and massage your feet and head with warm oil before bedtime.
Tantrums, outbursts, criticism, migraines, ulcers, inflamed skin and burning hands and feet.
(Sweet, bitter and astringent taste) Cool foods such as cucumbers, melons, dates, juices, raw foods and water should be taken cool. Avoid hot and astringent foods such as chili peppers, radishes, tomatoes, cranberries and grapefruit.
Jasmine, Lavender, Rose, Sandalwood, Lotus Seed, Passion Flower, Hibiscus, Aloe, Barberry, Turmeric, Fennel, Coriander, Caraway & Mint.
Salamba sarvangasana, (shoulder stand), Ustrasana (camel pose), Matsyasana (fish pose), Utthita Parsvakonasana (extended side angle), Meru Vakrasana (simple spinal twine) and Ardha Matsyendrasana (semi-spinal sitting twine) or Diamond pose).
Salamba sarvangasana (Shoulderstand)
It is said that this is a "pose of all members" because all parts of the body work in this pose. Lie down on the floor. Bend your knees. and move them gently towards your stomach. Slowly pull your hips off the floor with your hands and place your hand on your hips by bending your arms to your elbows. With caution, breath and awareness, lift your pelvis over your shoulders so that the torso is relative to the floor. Raise your bent knees slowly to the ceiling. In this asana the entire body weight lies on the shoulders. With the help and support of the elbows you really stand on your shoulders. Only the back of the head, the neck, the shoulders and the back of the upper arms rest on the ground. Adjust your hands and legs to your needs.
Stay in this position for at least 5 minutes with constant normal breathing. This should be followed immediately by Matsyasana (fish keeping). This relieves neck pain and increases the usefulness of Sarvangasana. It supplies the spinal roots of the nerves with a large amount of blood. Calms the brain and helps with stress and mild depressions
Matsyasana (fish pose)
Lie on the floor with bent knees or stretch your legs straight against the floor. Place your hands with the palms of your hands under your buttocks. Then place your buttocks on the back of your hands, lift your upper body and walk away from the floor. Then leave your head carefree on the ground. After you have bent your spine, place your head so that your crown rests on the floor (depending on how high you can bend your back and lift your chest, either the back of your head or the crown rests on the floor). Press your elbows on the floor, breathe in, and bend your chest as far up as possible and breathe normally. It is said that Matsyasana is the "destroyer of all diseases". It relieves your nerves. Hold it for about 2.5 minutes.
Ustrasana (camel position)
Begin in a kneeling position, then lift the torso and bring the knees to hip width apart (adjust them accordingly), and place your hands on the lower back. Take a deep breath and relax. The next time you inhale, move your hips as far forward as possible while lifting your heart towards the sky and leaning your head back.
Place your hands carefully on your ankle joints for support.
Another variation is to sit on your heels and put your hands behind you on the ground. Raise your hips forward and bend your back. Grasp upwards until your thighs are perpendicular to the floor and support yourself with your hands on your lower back or ankle joints. Continue to lift your heart to the sky and move your hips up and forward as much as possible.
Breathing should always feel easy.
This position should be held for about half a minute or one minute. If you feel tired and tired, Camel Pose can relax and unwind the mind while improving blood flow to the brain.
Utthita Parsvakonasana (extended side angle)
Stand on Warrior II and lower your right arm so that your forearm rests on your right thigh. You can rest here or, if you're more advanced: Bring your hand to grasp the ankle or floor in your front heel, with the other arm up and over to reach your ear as you move in opposite directions through the vertebrae. Bring left shoulder, torso and legs in a diagonal. The view can be to the front, upwards or in the direction of your open hand. Keep the muscles in your face relaxed. Repeat on the other side.
Ardha Matsyendrasana (semi-spinal torsion)
Start in Dandasana (sit with your legs outstretched right in front of you). Keep your upper body upright with your hands and arms and your torso upright to keep the pelvis on the floor. Bring your right foot outside the left knee. Keep your left leg in surgery and your foot flexed. Place your left hand in front of your lower back and your right hand outside your left thigh. Take a deep inhalation to lengthen the spine high and use the exhalation point to rotate from the axis of rotation of the end bone. Line up at the end of exhalations and use each inhalation to get bigger, and to be able to exhale each time to get deeper into the core and turn further. With consciousness and love.
Supta varjasana (sleeping thunderbolt)
Sit in Vajra -asana (Diamond Pose). This means sitting on your knees and holding your knees together. Then spread your knees and sit between your feet. With caution and breath control, lean back and slowly place your elbows on the floor. Either you stay here or if you can lie down and rest on the floor, hold your arms above your head, clasp your elbows and rest here.
Bend your back and lean back. Lean on your arms and elbows or if you can lean back completely. The head should touch the floor with a curved back. RESTORATIVE OPTION: Put a pillow under your back. Try to maintain this position for one minute and return to Vajarsana first and then stretch your legs. This posture helps you to calm your min
Chandra Pranayama (moon-left nostril breathing), Sitali (tongue is rolled like a tube, breathes in through the tongue, breathes out through the mouth) Ujjayi (victory breath) & Nadi Shodana (alternate-nostril breathing), Meditation: Mantra repetition is most favorable.
Take daily walks, preferably in nature, practice cooling Pranamaya and meditate in a cooling environment like a mountain peak.
Persistent, lethargic, poor in possession, depressive, susceptible to overeating and resistant to change.
(Hot, bitter and astringent taste) Artichokes, eggplants, broccoli, cherries, cranberries and pears. Occasional fasting is recommended. Avoid : to eat early in the morning until late at night, ice cream and fatty foods, sweets and nuts; Monitor the quantity of food carefully.
Cayenne pepper, black pepper, dry ginger, mustard, saffron, myrrh, aloe, cloves, rosemary, incense, sage and laurel.
(repeat key & jump between transitions and during vinyasas): SURYA Namaskar, Sirsasana (headstand), any handstand position, Dhanurasana (bow), Bhujangasana (cobra), Uustrasana (camel), Shalambasana (locust), Halasana (plough).
Halasana (plough)
Lie on your back. Arms down along palms. Press the palms down and press the palms down to lift the legs up. Keep your legs upright. When the legs are upright, grab your abdominal muscles and pull the vertebrae on the vertebrae by lifting the vertebrae off the floor to move the legs parallel to the floor behind - if you can. You can also support the pelvis with your hands. When you are further advanced, you reach your feet with your hands. This posture relaxes the heart as it increases blood flow to the head, drain and lungs. It helps to relieve stress.
Sirsasana (Headstand)
Knees on the floor. Put your forearms on your mat, tie all your fingers together and make sure your elbows are shoulder wide. Place the crown of your head on the ground. Lift your knees off the floor and attack your legs. Carefully move your feet closer to your elbows, until your hips are over your shoulders. Attach the shoulder blades to your back and lift them to the tailbone so that the forward torso remains as long as possible. Try carefully to lift one leg upwards at a time, and if you are more advanced, even if you need to bend your knees. When the legs are perpendicular to the floor, attach the coccyx to the back of the pelvis. Turn your thighs slightly inwards and push your heels actively towards the sky (stretch your knees as you bend them upwards).
This posture enables a healthy, pure blood flow to the brain cells and stimulates the nervous system. In this way the mind calms and smoothes.
Dhanurasana (bow)
Bhujangasana (Cobra)
Shalambasana (grasshopper)
Bhastrika (bellows breath), Kapalabhati (fire breath), Surya Pranayama (sun-right nostril breathing).
To keep Kapha in balance, she needs exercise and a healthy low-fat diet, a positive company and a Vata friend who encourages her to train.
Some of the best postures to help relax the body are:
Supta Baddha Konasana (lying slanting position)
Savasana (dead pose)
Anjali Mudra cross-legged (prayer position)
Balasana (child pose)
Viparita Karani (legs against the wall)
MEDITATION
NamastXx
YOGA TEACHER (E-RYT500) AND AYURVEDIC TREATMENTS
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