Ayurveda Yoga Yoga for your Ayurvedic Mind-Body type By Faye Hart and Dr Brennan
Contents Purpose of this booklet Yoga Booklet Structure Ayurveda and the Doshas, Vata, Pitta and Kapha Discover your Mind-Body type Vata, Pitta and Kapha Yoga 3 4 5 7-11 13-14 15-16 Our Course Authors 20 2
The purpose of this booklet The Ayurveda Yoga booklet is designed for Yoga students as an introduction to Ayurveda and its application in Yoga practice. Yoga students will learn how they and their clients can: Learn about the three fundamental forces in our mind and bodies: Vata, Pitta and Kapha. Discover their own Mind-Body type using a simple questionnaire available here: livingayurveda.co.uk/questionnaire. Find out which aspects of their health can be improved through a general health & vitality questionnaire also online. Learn how to practice yoga to suit different Mind-Body types. 3
Yoga The word Yoga originates from the Sanskrit Yoga Chitta Vritti Nirodha - meaning yoga is stopping the fluctuations of the mind. It is also translated as meaning union, in particular the union of the body, the breath and the mind. This is achieved through performing asana (postures) to reach optimum health, traditionally with the aim of preparing the body for meditation. The best type of Yoga practice will be different for everyone depending on their individual Mind-Body type. This course will enable you to create and develop yoga to suit different dosha types with attention to pace, breath and focus. 4
Booklet Structure 1. An introduction to Ayurveda and the Doshas - Vata, Pitta and Kapha, their qualities and guidelines for balancing each dosha. 2. Complete the two questionnaires: a. Discover your Mind-Body type online at: livingayurveda.co.uk/questionnaire b. General health, to highlight areas for improvement online at: livingayurveda.co.uk/general-health-issues-and-solutions. 3. Learn an easy, natural approach to balancing your Mind-Body type. Simple ways to adapt asanas to balance different dosha types using pace, breath, focus and intensity. 4. Vata, Pitta, Kapha and Yoga 5
Vata is Space and Air, responsible for movement. Kapha is Water and Earth, responsible for structure. Pitta is Fire and Water, responsible for transformation. 6
Ayurveda and the Doshas, Vata, Pitta and Kapha Ayurveda is a 5,000 year old system of health, originating in India and known as the Science of Life. It is the art of living in harmony with nature and is a recognised practice worldwide. Ayurveda teaches us that everything is made up of five elements - space, air, fire, water and earth and from these elements come the three qualities known as Doshas - Vata, Pitta and Kapha. We each have a specific amount of each of these qualities which determines mental, emotional and physical characteristics. The Doshas and their qualities are present in various aspects of life: Each Dosha is more prominent at different times of day, and also at different times of the year. Each one is more prominent at different times of life, relating to age. Different tastes, related to each dosha, for example, sweet, bitter and astringent tastes all balance Pitta. The Doshas and their Qualities Ayurveda describes the fundamental energies that govern our inner and outer environments: movement, transformation, and structure. It is important to become familiar with the three doshas Vata, Pitta and Kapha, in order to effectively relate the different qualities to a yoga practice for yourself and for clients. 7
Vata: Space and Air Vata has the qualities of space and air, and is related to movement and change. Space and air are light and easily moved with little resistance, therefore Vata types are light and slim regarding build, and their movements and speech tend to be quick. Similarly, their thought processes are quick and the mind jumps from one topic to another. They can have thin wispy hair and dry skin. For Vata types, personal habits and meal times are irregular, often they snack or nibble between meals. Sleep is usually light and easily disturbed. They enjoy all forms of communication and are creative, imaginative, intellectual and sensitive. They are often shy, modest and introspective and can lack confidence. As a result of this, if Vata becomes out of balance, it can lead to becoming worried, anxious, and forgetful, impatient although not angry. Vata s also benefit from change which prevents apathy or boredom. Vata is dominant: daily from 2am - 6am and 2pm - 6pm. Seasonally Vata is dominant from September - December. Tastes which balance Vata are: salty, sour and sweet. Vata influences: respiration, sensory perception, hearing, speech, all processes and movement in the body. When in balance, Vata is: creative, communicative, sharp, lively, intuitive, imaginative. They make good team players and are creative. 8
Learning about Ayurvedic dosha types and how this links to yoga has completely changed my whole approach to my own daily asana practice - Vanessa 9
Pitta: Fire and Water Pitta has the qualities of fire and water and is related to Transformation. Pitta types are of medium build, intellectual, organised and focused. Their desires are strong in nature, they are ambitious and driven, often making good leaders. A Pitta dominant dosha means high intelligence and Pitta types often have a keen sense of discrimination. They are competitive, enjoying sports and games either as spectators or participants. When in balance they are good leaders, speak confidently and passionately and have moderate sleep which is not easily disturbed. They have soft skin which flushes easily and they often have freckles and moles. As Pitta relates to fire, Pitta types often perspire more so than others due to lots of high body heat, they don t like hot spicy foods, and don t enjoy hot weather, excess sunlight or heat. Their skin can develop rashes or sunburn easily. They are extroverted and when stressed they get loud, and when out of balance it can also result in Pitta becoming forceful, dominating, aggressive or angry. Pitta is dominant: daily 10am to 2pm while the sun is high. Also from 10pm to 2am. Seasonally Pitta is dominant from mid May to August. Tastes that balance Pitta are: sweet, bitter and astringent. Pitta influences: digestion, metabolism, vision, heat and bodily energy production, skin lustre, hunger and thirst. When in balance, Pitta is: focused, motivated, warm, smooth. They make good team players and leaders, like a challenge and are determined. 10
Kapha: Earth and Water Kapha represents earth and water and relates to structure. Kapha types move more slowly than those with dominant qualities of Vata or Pitta. They prefer slower work and aren t necessarily fans of change, preferring a steady routine and structure. People with a predominant Kapha dosha tend to be heavy and solid, work slowly and methodically, have good stamina and enjoy manual work involving movement which keeps Kapha balanced. They enjoy group activities and are extremely sociable. Kapha types are highly tolerant, forgiving, flexible but not as sharp minded as Pitta. They learn slowly but remember well. Strong family relationships are important and they are loyal. Typically they are calm, relaxed and are always consistent with their mood. However, when out of balance they can get depressed, lethargic and can easily become overweight. They have a moderate or low appetite, slow digestion and do not usually like sweet foods. They enjoy eating spicy hot foods as they increase the strength of digestion and reduces excess Kapha. They prefer dry and warm weather. Kapha types can manage with less sleep than Vata or Pitta and sleep soundly. Kapha season is December to May and this is when Kapha can easily get out of balance. Kapha is dominant: daily 6am to 10am, and 6pm to 10pm. Seasonally Kapha is dominant from January to April. Tastes that balance Kapha are: bitter, pungent and astringent, eg cumin. 11
Kapha Influences: strength, stability, joint functions (synovial fluid), nutrition, smell, taste, potency and satisfaction. Kapha in balance is: warm, family orientated and open. They are consistent, reliable, loyal and dependable. 12
Prakriti and Vikriti Doshas can become out of balance, they are influenced by various things such as the time of day, the time of year and the context of our lifestyle, for example, our jobs and social activities. To differentiate between the states of either balance or imbalance, in Ayurveda there is the concept of Prakriti and Vikriti. Pakriti meaning nature represents our innate, natural, lifelong characteristics. These characteristics do not change, and relate to attributes such as height and build, and are permanent. 13
Vikriti means disorder - a state of imbalance. Vikriti is prone to change due to context and describes the current state of health. Vikriti is variable and can change as often as day to day. Finding out our individual Vikriti gives guidelines for how to restore balance, back to out natural Prakriti. Determining your Mind-Body type Single Dosha Type If one score is much higher than the others, you are probably a single-dosha type. Single-dosha types include: Vata, Pitta and Kapha. You are definitely a single-dosha type if your highest score is twice as high as the next highest dosha score - (for instance, Vata-68, Pitta-33, Kapha-30). In single dosha types the characteristics of Vata, Pitta and Kapha are very evident. Your next highest dosha will still show up in your natural tendencies, but it will be much less distinct. Two-Dosha Type If no dosha is predominant, you could be a two dosha type. Two-Dosha Types are: Vata-Pitta or Pitta-Vata Pitta-Kapha or Kapha-Pitta Vata-Kapha or Kapha-Vata. If you are a two-dosha type, the traits of your two 14
leading doshas will predominate. The higher one comes first in your body type, but both count. Most people are two-dosha types. A two-dosha type might have a score like this: Vata - 48, Pitta - 59, Kapha - 34. If this were your score, you would consider yourself to be a Pitta-Vata type. Three-Dosha Type If your three scores are nearly equal, you may be a three-dosha type, known as tri-doshic. Vata-Pitta-Kapha This type is considered to be rarest of all. Check your answers again, or have a friend go over your responses with you. When filling in the score, simply add up your scores for Vata, Pitta and Kapha to find out your Mind-Body type. For example, if your score was Vata- 65, Pitta - 49 and Kapha - 31 you would consider yourself to be a Vata-Pitta type. If one dominated, you would be a single dosha type and if your scores were all close to each other, you would be a three dosha type. 15
Many ayurveda herbs can function as internal catalysts for advancing your practice, either as aids to detoxification or for the purpose of rejuvenationbefore or after a practice. Before a practice, herbal teas aid in warming up, improve circulation and promote sweating to cleans the body. After practice, they aid in rehydration and removal of toxins that have been dislodged by the practice. - David Frawley 16
Vata, Pitta, Kapha and Yoga Vata If your main dosha is Vata, you are encouraged to practice in a grounded and systematic way. Finding a balance between strength and flexibility is very important, so keep your focus on the core to build strength from here and keep grounded. It is better to hold standing, sitting and forward bends to reduce excess Vata. As Vata is associated with space and air in movement, remaining still and focused is one way to counteract excess Vata. Slow and steady Ujjai breaths (deeper and diaphragmatic, inhales and exhales through the nose.) Examples: standing postures such as Virabhdrasana I & II, Parsvokonasana, Trikonasana, Parsvottonasana can be held for longer, up to 8-10 breaths. Padangushtasana, Padahastasana and seated forward bends such as Paschimottonasana and the Janu Sirsasana poses would all at around 8 breaths help with grounding the Vata Dosha. During this time focus on establishing a strong core (Mulha Bandha and Uddiyana Bandha), this will help balance the Vata dosha. Pitta In excess Pitta energy presses forward in an impulsive manner, so we practice in an effortless and non goal orientated way, to avoid feeding the fire and the drive that is Pitta. Aim to work at about 75% of your capacity. Forward bends and twists are included to balance excess Pitta. Ujjai 17
breath can be performed, however breathing out through the mouth can be appropriate to reduce heat or fire. Examples: Forward bends and twists balance Pitta, so it is important to use postures such as Parivritta Trikonasana, Parivritta Parsvokonasana, Padangushtasana as well as seated forward bends and twists. Less strength based postures (or performing modified versions) such as Navasana, Bakasana or Sirsasana would be helpful as these postures increase heat in the body. Kapha Kapha can be prone to becoming lethargic and heavy, so to counteract this the practice should be performed energetically, with the aim of refreshing and lightening the Kapha dosha. Ujjai breath is appropriate, and less time in forward bends. Seated forward bends increase Kapha, so focus on a straight spine to keep the pose stronger on the hamstrings. Less time can be spent in each asana to allow for more movement, and/or more repetitions to make the practice more vigourous. Examples: A fast pace is helpful for Kapha types. Plenty of standing postures, of around 3 breaths each, 5 maximum. Variations and more difficult sequences help to balance Kapha. Kapha types are encouraged (when capable) to perform full versions of postures rather than modifications. Include vinyasas between each section of poses, between each poses or between left and right side, time permitting. 18
According to Ayurvedic principle, the connection between our state of mind and our physical posture is the ultimate expression of our psychological energy. - David Frawley 19
Our Authors Faye Hart Yoga Teacher, Ahimsa Yoga Company Trained in India, in Ashtanga Primary Series and teaches Ashtanga Vinyasa Yoga, Yin Yoga and Pilates. Faye gained knowledge of Ayurveda, how to apply it to daily life and to Yoga, while in India, where Faye taught Yoga and elements of Ayurveda on a daily basis. Faye was able to train under Pattabi Jois certified teachers. She is passionate about teaching people how to use Yoga, Ayurveda and Pilates to maintain a healthy mind and body, while making her classes suitable for everyone. Dr Brennan Treating using Maharishi Ayurveda for over 30 years giving customer consultations. Dr Brennan was the founding President of the Ayurvedic Practitioners Association, which is the representative body of Ayurvedic practitioners in the UK. Author of Live Better Ayurveda - Remedies and Inspirations for Well Being. To gain deeper knowledge of Ayurveda or to find out more about your specific mind-body type, visit: www.livingayurveda.co.uk To order literature, book a workshop or course, call us on: 0800 254 5077 email: help@livingayurveda.co.uk or visit: www.livingayurveda.co.uk Knowledge and Products for Optimal Health and Vitality L501