!

!Level 1 – 200 Hour !

YOGA TEACHER TRAINING MANUAL!!!

Chapter 10 Diet and Health Part 2

!!

Level 1 – 200 Hour !

YOGA TEACHER TRAINING MANUAL !Chapter 10: Diet and Health Part 2

!!Overview of Doshas The study of doshas is the study of the particular elements operating our own bodies. There are a total of three doshas, and their details are outlined in this section. We are all a combination of these three doshas – though generally, one particular dosha is dominant in us (but not always). Knowing about our particular dosha make-up can give us insight into why we respond in certain ways to particular situations – and it can also help us improve ourselves and our reactions to life events. However, bear in mind that no one specific dosha is best – and also, that our doshas change throughout our lifestyle. Therefore, your dominant dosha today may not be your dominant dosha in the future.!

1. Vata – is composed of space and air, and therefore has the characteristics of both of these elements. Vata is dry, light, cold, rough, subtle and mobile. The basic tendency of the Vata type is spontaneous change, which can become unpredictable.!

Side Bar: Characteristics of Vata!- Light, thin build - Often either very short or very tall!- Creative and intuitive – often quite artistic!- Irregular hunger and digestion!- Insomnia or light, interrupted sleep!- Excitability, changing moods, emotionally erratic!- Tendency to get spaced out!- Enthusiastic, imaginative, often visionary!- Quick to grasp and quick to forget!- Tendency to worry!- Tires easily, and has tendency to over-eat!- Tendency towards constipation!- Erratic mental and physical energy!- Governs movement in the body-mind

2. Pitta – is composed of fire and water, and therefore has the characteristics of both of these elements.!

3. Kapha - is composed of earth and water, and therefore has the characteristics of both of these elements.

Side Bar: Characteristics of Pitta!- Medium build, medium strength!- Strong digestion with good, sharp hunger!- Good overview qualities, so often good managers!- Tendency towards anger!- Impatience and irritability when under stress!- Fair, ruddy skin, often with moles and freckles!- Intolerance to sun and hot weather!- Strong, impressive voice (charismatic speakers) - Regular mental energy!- Picks things up fairly quickly!- Remembers things well - Regular meal habits!- Blond, light brown, or red hair – usually becomes bald or gray quicker!- Can be fiery, quick and impatient !

Side Bar: Characteristics of Kapha!- Solid, powerful build!- Great physical strength and endurance!- Steady energy, slow and graceful action!- Slow to anger, relaxed personality!- Skin will be cool, oily, pale and soft!- Slow to grasp, yet never forgets!- Good sleep!- Tendency to obesity - Affectionate, tolerant and forgiving!- Tendency to be possessive and lazy - Also tend to be relaxed and deliberate, with possible imbalance of sluggishness, leading to tendency to be overweight!- Responsible for structure and stability in the body-mind !

The Doshic Times of Day!

The doshic times of day play an important role in Ayurvedic medicine, as specific herbs and cleansing practices take advantage of the qualities present during those times. We can use these times to structure our day, and take advantage of the energies present in these specific time-frames.!

!6AM – 10AM – Kapha time. The water element elevates. Secretions flow from the tissues to the GI tract.

10AM – 2PM – Pitta time. Pitta secretions increase in the GI tract, increasing digestive and transformative time.!

2PM – 6PM – Vata time. Vata dominates, including greater movement. Elimination processes are more active.6PM – 10PM – Kapha time.10PM – 2AM – Pitta time.!

2AM – 6AM – Vata time!

Let‟s put this into perspective: if we get up in the morning before 6AM, which is Vata time, our meditation and communion with the Divine will be easier, as the clarity and spaciousness of Vata is more predominant at this time.!

Then, once the Kapha time begins at about 6AM, this water element aids the elimination of wastes, so cleansing practices will be more effective at this time.!

Since Pitta dominates at lunch time, our food will be better digested at this time. Therefore, this is a good time to eat our main meal.!

Predominant Doshas According to AgeKapha – childhood. This is the major period of growth and anabolic activity.!

Pitta – adolescence into adulthood. The transformation and assimilation of new ideas, and the growth into one‟s life path, are pitta attributes, and are therefore most predominant in this stage of life. This period also marks intensified competition, striving, and passion.!

Vata – senior/old age. This is the time when, traditionally, the raising of one‟s family and life‟s work is drawn to a close. During this age, the energy supports contemplation, wisdom, and a more inward state of being.!

� !!Overview of Sub-Doshas!

Sub-doshas are the intricate intelligences of Vata, Pitta and Kapha functions in our body. They following diagrams illustrate the various sub-doshas, including their functions, and the places in the body in which they are located.!

!Bharajaka – lustre and complexion. Located in the skin.!

Alochaka – for visual perception. Located in eyes.!

Pachaka – digestion. Located in lower stomach/ smaller intestine!

!Prakuti from a Mental and Physical Point of View!

� !!

Prakuti for Vata!

A person with a Vata constitution generally moves around a lot, and finds it difficult to remain still for long periods of time. They have a lot of nervous energy, and their emotions may constantly be up and down.!

Vata people easily become addicted to vigorous exercise, because it temporarily exhausts them and therefore slows down their whirlwind bodies and minds for a while. However, this feeling does not last, and when such vigorous exercise is done excessively, the vata dosha can be increased in a detrimental fashion. Mild, regular exercise, which incorporates a contemplative element, is best for vata people.!

Vata people require calming and warming yoga practices. Ideally, they should perform sitting postures everyday for increased stability. To calm vata, the practitioner should practice deep breathing, and meditate in these postures as well. Standing poses which strengthen the lower body are also particularly beneficial for vatas. Emphasize those standing poses that build strength, stability and calm.!

Prakuti for Pitta!

Pitta people like to excel and shine at what they do. This can sometimes inspire them to aggressively force their bodies and minds. They may take their high achievement mentality into yoga practice, where it is not appropriate. This can make them good at the technical side of yoga asanas, but in the process, they can lose the spiritual effect of the practice, which depends upon piece of mind. Pitta people are often overly ambitious, irritable or driven, and therefore cooling yoga practices for the mind and body are best for them.!

Pitta people are benefited by postures that aim to release tension from the mid- abdomen, the small intestine and the liver – such as cobra pose, boat pose, and fish pose. Forward bends are usually good for pitta because they bring more energy to the mid abdomen, and have a cooling and grounding effect if done in a gentle manner.!

Prakuti for Kapha!

Kapha people usually tend toward a slow, steady and calm pace in life, which can easily lead to lethargy, laziness and excess body-weight. In such cases, their bodies and minds can become dull and stagnant. Kapha people actually need vigorous exercise, and it is acceptable for them to work the physical body to its limits.!

Because their bones and joints tend to be very solid and strong, vigorous exercise does not pose the same risk of injury compared to, for instance, a vata person whose bones and joints can be very dry and brittle. When done regularly, weight will be kept at a stable level. More active exercise is required for them to stimulate their metabolism and increase circulation.!

However, as kaphas are prone to heart disease and high cholesterol, care must be taken not to overstrain their hearts. Therefore, their practice must only be increased slowly in its intensity.!

Generally, kaphas should be encouraged to do stronger exercise than they like, and they usually need to be taught to challenge themselves. Standing poses in general are good for them, particularly when combined with movement and stretching. Flowing, continuous movement series are also particularly good for kapha. Virabhasana and its variations are good, particularly when aimed at opening the chest, which is where kapha accumulates. Back bends are also usually good for kaphas because they open the chest and increase circulation to the head, where mucus tends to build up for them, blocking the senses and dulling the mind.!

Disease Tendencies of the Three Qualities!

Vikruti – Or Imbalance!

Our current state of imbalance, or Vikruti, is the best place to start in assessing our own health. Once we are fully aware of we are in terms of mind, body and spirit, then we can take the necessary steps toward harmony and health.!

We can group the most common Virkutis, or imbalances, under general headings. If your imbalance is under a specific dosha, then the first steps to return to balance would be to consult the relevant dosha balancing guidelines. For example, if your imbalance is one of vata, then you should turn to the vata guidelines for guidance on how to bring yourself back into balance.!

Vata Vikruti!

This imbalance is characterized by the following characteristics:!

- Insomnia !

- Fatigue !

- Inability to relax !

- Restlessness !

- Low appetite !

- Worry !

- Distractedness !

- Decreased mental focus !

- Inability to think logically !

- Dry skin !

- Low stamina !

- Increased gas !

- Increased bloating !

- Lower back pain !

- Aching joints !

- Headaches !

- Craps!

In order to balance Vata, you should: !

- Keep warm !

- Keep calm !

- Minimize intake of raw foods !

- Use oil dressings when you must eat raw foods !

- Eat moderately warm foods, such as heated, unhomogenized milk !

- Avoid extremely cold temperatures !

- Eat warm spices !

- Keep a regular routine !

- Take periods of rest and relaxation after intense work !

- Eat regularly !

- Make sure your food is moist and lubricated. Good foods to eat are soups, hot drinks, and rice with a little ghee !

- Create a calm, safe and secure environment for yourself !

- Try sweet tastes like pumpkin, fennel, stewed apples and a little honey !

- Avoid astringent and bitter substances, as they can increase bloating and cause gas!

Pitta Vikruti !

- Increased hunger !

- Increased body heat !

- Difficulty falling asleep !

- Fainting !

- Dizziness !

- Loose, smelly stool !

- Flatulence !

- Anger !

- Cold Pallor !

- Hostility !

- Impatience !

- Boils !

- Rashes !

- Acne !

- Increased body odour !

- Itchiness !

- Stress !

- Addictions!

In order to balance Pitta, you should: !

- Avoid excessive heat !

- Avoid excessive steam !

- Eat cooling, non-spicy foods !

- Drink cool, but not iced drinks !

- Exercise during the cooler part of the day !

- Avoid become too intense or single-minded in your working life !

- Meditate to create peace internally !

- Develop a loving, calm home life !

- Avoid excess oils, fried foods, caffeine, salt, red meat and hot spices !

- Emphasize fresh fruits and vegetables !

- Enjoy milk, cottage cheese and whole grains !

- Also enjoy kitchari, mung dahl, almonds, egg whites, tofu, tempeh and paneer !

- Also try cooling spices such as coriander, turmeric, saffron, dill, fennel, mint, parsley, cardamom and cumin !

- Try some organic, raw sugar, but try to avoid honey as it is too heating !

- Get plenty of fresh air, and enjoy nature !

!Trust your feelings, and express them in ways that support you, and those around you!

Kapha Vikruti!

- Decreased digestion !

- Increased salivary secretions !

- Lethargy after meals !

- Fluid retention !

- Pallor !

- Sleepiness !

- Laziness !

- Weight gain !

- Productive cough !

- Thick white moss on tongue !

- Asthma !

- Blocked sinuses !

- Dullness !

- Possessiveness !

- Depression !

- Greediness !

- Inability to change and adapt !

- Over-attachment!

!In order to balance Kapha, you should: !

- Get plenty of exercise !

- Avoid heavy foods !

- Keep active !

- Vary your routine !

- Avoid dairy foods (or have a little unhomogenised milk, warm and with spices) !

- Avoid all iced drinks. Cold water is not OK! !

- Avoid fatty and fried foods !

- Eat light, dry foods !

- Have regular massages to improve circulation and lymphatic drainage !

- Avoid sweets !

- Avoid excessive amounts of bread and pasta !

- Choose foods which are generally warmer in temperature !

- Avoid sweets!

- Welcome excitement and change into your life as much as possible !

!Chapter 10 Comprehension Check!

Part I: Vocabulary – Write an English translation for each of the following Sanskrit terms. If the term refers to a sub-dosha, explain the characteristics of the sub-dosha.!

1. Alochaka 2. Samana 3. Vikruti4. Doshas 5. Bodhaka 6. Gundish 7. Ama!

8. Udana 9. Tarkapa10. Vedus11. Nasya12. Prakruti13. Mahabhutas 14. Alvambhaka!

!15. Apana 16. Gunas 17. Kledaka 18. Prana 19. Ayu!

20. Shelshaka!

Part II: Short Answer – Provide a brief answer (no more than one paragraph) to the following questions!

! 1.! What are some of the key characteristics of your particular guna? !

! 2.! List the five elements, as well as three descriptive adjectives for each of them. !

! 3.! What are some of the foods traditional prescribed as part of Ayurveda practice? !

! 4.! What is the difference between prakruti and vikruti? !

! 5.! What is the relationship between Ayurveda and Samkhya theory? !

! 6.! How has the World Health Organisation described Ayurveda? !

! 7.! What are the Pitta sub-doshas? !

! 8.! What are the doshic times of day? !

! 9.! What is „sattwa‟? !

10. What are the characteristics of Kapha?!

Part III – True or False: Decide whether the following statements are „true‟ or „false‟.!

! 1.! Students with a Vata prakruti and vikruti need a yoga practice to ground, nourish and stabilize________________________ !

! 2.! A person with a Pitta imbalance needs a yoga practice to challenge and stimulate the body and mind__________________ !

! 3.! A simple practice to help cleans and eliminate toxins from the body is that of tongue scraping_______________________ !

! 4.! The ultimate aim of Ayurveda is to united with the Divine by bringing balance_______________________________ !

! 5.! Fire is the most important of the five elements, because it burns so brightly___________________________ !

! 6.! Sages recommend waking up before 6AM to achieve increased health and wellness________________________ !

! 7.! Coffee is a recommended drink for people with a Kapha prakruti_______________ !

! 8.! People with a kapha imbalance sometimes experience over- attachment______________ !

! 9.! Students with a Vata prakruti should be encouraged to engage is vigorous exercise, to exhaust their busy minds__________________ !

10. Pitta is the predominant dosha of childhood____________________!

Part IV: Essay Question!

You have identified that one of your yoga students has a Kapha vikruti. Imagine that this student approaches you with questions about Ayurveda. He wants to know (1) why it is important for yoga practitioners to be knowledgeable about Ayurveda, and (2) how he might incorporate the lessons of Ayurveda into his daily life. Answer his question – and be sure to include specific advice that factors in the specificities of your student‟s particular dosha. Good luck!! Journal Entry 16

Share a favorite recipe that features some of the ingredients recommended for your dosha.

If you need help, look up some Ayurvedic recipes online!

!!!!!