Ayurveda A Little Book of Self Care

A LITTLE BOOK OF SELF CARE
AYURVE DA
A N A N C I E N T S YS T E M O F H O L I S T I C H E A LT H TO B R I N G
B A L A N C E A N D W E L L N E S S TO YO U R L I F E
SO N J A S H A H-W I LL I A MS
CONTENTS
Foreword 06
Editor Aimée Longos
INTRODUCING AYURVEDA
Designer Mandy Earey
Senior Editor Rona Skene What Is Ayurveda? 10
US Editor Jennette ElNaggar
Origins and Traditions 12
Project Art Editor Louise Brigenshaw
Editorial Assistant Kiron Gill Benefits of Ayurveda 14
Jacket Designer Amy Cox Ayurvedic Body Systems 16
Jackets Coordinator Lucy Philpott
The Three Doshas 18
Senior Production Editor Tony Phipps
Production Controller Rebecca Parton The Fire of Agni 20
Creative Technical Support Sonia Charbonnier The Power of Food 22
Managing Editor Dawn Henderson
Everyday Principles 24
Managing Art Editor Marianne Markham
Art Director Maxine Pedliham Keeping a Daily Routine 26
Publishing Director Mary-Clare Jerram
Illustrated by Weitong Mai

First American Edition, 2020 THE PRACTICES
Published in the United States by DK Publishing
1450 Broadway, Suite 801, New York, NY 10018 WELLNESS PRACTICES 30
Copyright © 2020 Dorling Kindersley Limited Nourishing Breakfast Porridge 32
DK, a Division of Penguin Random House LLC Revitalizing Morning Yoga 34
20 21 22 23 24 10 9 8 7 6 5 4 3 2 1
001–318950–Jan/2021 Tongue Scraping to Clear Toxins 36
All rights reserved. Without limiting the rights under the

Finding Self-Love 38
copyright reserved above, no part of this publication may be Increase Your Energy 40
reproduced, stored in or introduced into a retrieval system,
or transmitted, in any form, or by any means (electronic, Embrace Forgiveness 42
mechanical, photocopying, recording, or otherwise), without Restorative Self-Massage 44
the prior written permission of the copyright owner. Published
in Great Britain by Dorling Kindersley Limited. Enjoy a Good Lunch 46
DISCLAIMER see page 144

Ghee—An Ayurvedic Superfood 48
Maintaining a Healthy Weight 50
A catalog record for this book
is available from the Library of Congress. Nurturing, Balancing Oils for the Skin 52
ISBN 978-0-7440-2677-1
Printed and bound in China
For the curious

www.dk.com
This book was made with Forest

Stewardship Council ™ certified
paper – one small step in DK’s
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Communicating with Others 54 Managing Menstruation 110
Breathing Out Anger 56 Traditional Turmeric Cough
Quieten Your Ego 58 and Cold Remedy 112
Wash Away Your Stress 60 Reducing Your Risk of Diabetes 114
Find Your Joy 62 Overcome Breathing Problems 116
Boost Your Immunity 64 Manage Menopause 118
Journaling for Perspective 66 Positive Affirmation 120
Breathing for Focus 68 Keep Anxiety at Bay 122
Fasting to Cleanse and Clarify 70 Relieving Headaches 124
Mantra to Nurture Self-Esteem 72 Diarrhea and Constipation 126
Be Fully Present in Your Life 74 Lassi Drink to Soothe Heartburn 128
Preparing for Conception 76 Soothing Abdominal Massage for IBS 130
Meditation for Mindfulness 78 Ease Back Pain 132
Speak Your Truth 80 Beating Insomnia 134
Energizing Afternoon Yoga Stretch 82
Reviving Masala Chai 84 Resources 136
Nurturing Wisdom 86 Glossary 138
Facial Massage Routine 88 Index 140
Keep Joints Supple 90 About the Author/Acknowledgments 144
Balancing Evening Meal 92
Live Well, Age Well 94
Yoga for Sound Sleep 96
Bedtime Scalp and Foot Massage 98
HEALING PRACTICES 100

Cholesterol-Balancing Greens 102
Treating Spots and Acne 104
Rehydrating Dry, Itchy Skin 106
Refresh Dry, Strained, and Tired Eyes 108
6
FOREWORD
Ayurveda has been flowing through my being since I was a child

and continues to help me flourish and find balance every day.
Growing up in England with parents who were born and raised
in India, I was fortunate enough to be exposed to much of the
wisdom that many Indian people know so intimately, even before I
learned to associate it with the discipline of Ayurveda.
An ancient system of health care that focuses on the individual

rather than their symptoms, Ayurveda teaches us that in order
to be completely healthy, we must consider our mind, body, and
spirit equally. No two people are the same, and therefore every
treatment, remedy, or healing program will be unique and
designed specifically for that person. In this way, Ayurveda makes
us feel special and valued, because it “sees” us like nothing has
ever seen us before.
I studied for a degree in Ayurveda more than a decade ago,

and through my work as an Ayurvedic medicine practitioner, I am
privileged to be able to truly “see” my clients, to help them live
well and feel better than they ever thought they possibly could.
This little book of Ayurveda is divided into two themes. In

“Wellness Practices,” you’ll find rituals, exercises, and recipes to
improve and manage your overall well-being; and in “Healing
Practices,” you’ll find Ayurvedic remedies and treatments that will
assist you with any specific concerns you may have.
7
If you are completely new to Ayurveda, I hope this book will give
you a taste of its potential to enhance your life and inspire you
to see that even simple changes can dramatically transform the
way you feel. For those of you already familiar with Ayurvedic
teachings, I hope that many of the practices you come across will
demonstrate the simplicity with which Ayurveda can be joyously
incorporated into your daily life.
I truly wanted this book to support you to become your own

Ayurvedic practitioner so that you may learn how to offer yourself
those necessary acts of self-care that will both nurture and heal
you. Take it with you wherever you go; use it as a reference point
when you need it.
Enjoy exploring the life-enriching teachings of Ayurveda; my wish

is that the wisdom contained within this book helps you unlock
your full potential and find the very best version of yourself—both
now and for the rest of your life.
With love and gratitude,

Sonja Shah-Williams
INTRODUCING
AYURVEDA
10
W H AT I S AY U RV E DA?
INTROD UC ING AYUR VEDA
Ayurveda is an ancient system of health care that focuses on

treating the individual rather than the symptoms they are
suffering with. Its holistic approach means that true wellness
depends on understanding each person’s unique mind, body,
and spiritual makeup.
Established over 5,000 years ago Ayurvedic practitioners can guide their
in India, Ayurveda offers principles clients to an even deeper understanding
and guidelines to support the mind, of their individual makeup.
body, and spirit connection, as well
as deep insight into the origins of CONNECTION AND BALANCE
the ailments we are suffering with. Ayurveda is a way of thinking about
the world: it is based on the beliefs
PRACTICAL GUIDANCE that everything in the universe is
Ayurveda provides us with teaching connected and that balance is the key
tools, remedies, and rituals to to all that is good. Imbalance, whether
manage our own health so that we in your physical body, your emotions,
may learn to understand how foods, or your thoughts, is the cause of
our lifestyle choices, the weather, the unhappiness and illness.
seasons, the time of day, and even Ayurveda is also a perfect partner
our time of life affect our well-being. for modern medicine because it
In Ayurveda, we each have our focuses on prevention of disease,
own unique constitution type, or giving each of us the know-how to
prakruti, which impacts every aspect take control of our own health in
of our lives. Living in tune with our order to live well, for longer, and
constitution is the key to wellness, and with fewer complications.
WHAT IS AYUR VEDA?
11
12
ORIGINS AND
TRADITIONS
Ayurveda was born out of the wisdom of ancient

Indian thinkers and their deep desire for a better
understanding of individuals, to learn how to get
the most out of our time on Earth.
WHERE IT ALL BEGAN teachings were recorded in writing around

In the ancient Indian language of 2,500 years ago, when one of the most
Sanskrit, ayu means “life” and veda well-known Ayurvedic texts, the Charaka
means “knowledge,” so Ayurveda is Samhita, was written. It is one of three
“knowledge of life.” When Ayurveda main ancient Ayurvedic scriptures that
originated around 5,000 years ago, it have survived until today, along with the
began as an oral tradition, shared by Sushruta Samhita and Ashtanga Hridayam.
word of mouth. The knowledge is thought These texts record the principles,
to have been originally acquired through philosophies, and practices of Ayurveda
deep meditation by enlightened sages for healthy living and assessing and
(philosophers), who then passed this on treating disease—these teachings remain
to their disciples. Eventually, Ayurvedic unchanged and are those still used today.
13
Ayurveda is the most

“
ORIG INS AND TRAD ITIONS

sacred science of life.
(Charaka Samhita) ”
A SYSTEM OF HEALTH CARE and plants to heal, have their roots

Ayurveda became recognized as a in Ayurvedic rituals and teachings.
complete medicine system in India, Though its wisdom is age-old,
with practitioners working as general the principles of Ayurveda remain
physicians, surgeons, and specialists the same today as always, and
in specific diseases. In more recent perhaps they are even more relevant
times, Ayurveda expanded into the than ever in our fast-paced, modern
Western world, where it has become world where the number of people
very popular, due in part to its focus afflicted by lifestyle-related problems
on overall well-being and prevention and diseases is on the rise.
of disease. Many complementary
therapies, such as using oil massage
14
BENEFITS OF
AYURVEDA STRENGTHENS
THE BODY
Keeps the joints,
muscles, and tissues
Ayurveda teaches you how to supple, toned, and
nourish your mind, body, and spirit well lubricated.
in order to prevent the likelihood of

disease, both now and into old age.
By following its guidance, you not
only give your body what it needs
but also can understand and
manage your emotions better,
BOOSTS ORGAN
which enhances your connection FUNCTION
with yourself and others—helping Maintains the body’s
you find your place in the world. organs and systems
so they are able to
Ayurveda’s guidance can be used
perform key functions
as a reference point for everything efficiently.
you do, helping you understand
every aspect of your life in a deeper,
more meaningful way.
ELIMINATES TOXINS
Helps prevent the
formation and buildup
in the body of ama
(toxins) that can lead
to disease.
15
NURTURES
BENEFIT S OF AYUR VEDA

THE MIND
Self-knowledge helps
you make better
decisions and connect
better to yourself and
others.
AWAKENS
THE SPIRIT
Brings a deep
understanding of
how the mind, body,
and spirit are
interconnected.
NOURISHES
AND SUSTAINS
Ensures the food you
eat is well digested,
for healthy tissues and
robust immunity.
16
AY U RV E D I C B O DY
SYS T E M S
In Ayurveda, the body systems are described as a series

of interconnecting physical and spiritual entities. Each of
these must be kept in balance and good working order
to achieve true holistic health.
AGNI
Ojas
Digestive fire. Biological substance
The quality of digestion in the body that
dictates wellness—making agni equates to immunity.
the most important aspect of Forms when all
Ayurvedic health. dhatus are nourished
properly.
Malas Ama Dhatus

Waste products Toxic material in the Our body tissues.
produced by the body that occurs as a Nourished by the
body such as result of undigested foods we eat and
sweat, urine, and food or unprocessed can be impacted
feces. emotions. by the doshas.
Prana
ELEMENTS 17
AND QUALITIES
Life energy,
The universe is made up
AYUR VED IC BODY S Y S TEMS

or vital life force.
This energy is of five elements: ether, air,
both physical fire, water, and earth. Each
and spiritual. element has its own
characteristics, called
qualities.
Srotamsi
Body channels
The doshas
through which
The three doshas
life energy and
are energies, each
substances such
made up of a different
as blood pass.
combination of qualities,
which describe its
nature and role.
Pitta dosha
The dosha of
AY U RV E DA transformation.
Kapha
Vata
dosha
dosha
The dosha of
The dosha of all
structure and
movement.
substance.
PRAKRUTI
The unique proportion
of all three doshas that
make up a person.
18
THE THREE DOSHAS
Each of us is made up of three doshas, or energies. When the

doshas are in balance and working together, we function
effectively. However, if any or all the doshas fall out of balance,
disease and illness can occur.
At the heart of Ayurveda is this principle: constantly changes according to a host

there are five elements that make up the of factors, but most people tend to have
whole universe—ether, air, fire, water, and more of a certain dosha than the others.
earth. These elements are grouped into This unique constitution is known as our
energies, called doshas. There are three prakruti and determines the workings
doshas—vata, pitta, and kapha—each of our mind, body, and spirit.
predominantly made from a combination Every health problem we experience,
of two of the five elements. Their qualities every episode of mental or spiritual
are present in everything, and also in each anguish, is due to an imbalance in one—
one of us, in varying amounts. Each dosha or more—of the three doshas.
has different properties, and the constant Getting to know the three doshas and
fluctuation of doshas’ energies influences their qualities will allow you to recognize
everything in the universe, including you. their presence and learn how to keep them
The balance of the doshas within you in balance in all aspects of your life.
19
PITTA DOSHA
THE THREE D OS HA S
Fire and water
Pitta is the energy that governs
transformation, so it’s responsible
for functions such as digestion.
Pitta has qualities that are hot,
light, liquid, sharp, oily, and
pungent. Its main sites within the
body are the small intestine,
skin, and blood.
VATA DOSHA
Ether and air
Vata is the energy of all movement
and is responsible for functions such
as breathing and circulation. Vata
qualities are cold, dry, mobile, rough,
subtle, light, clear, and astringent.
The main sites in which it sits within
the body are the colon, head, lower
abdomen, and bones.
KAPHA DOSHA
Water and earth
Kapha is the energy of
structure and substance and is
responsible for strength in our bodies,
and also our immunity. Kapha qualities
are heavy, cold, slow, oily, liquid,
smooth, soft, sticky, cloudy, gross,
sweet, and salty. Within the body,
kapha mainly sits in the lungs,
stomach, sinuses, and pancreas.
20
THE FIRE
O F AG N I KEEP A ROUTINE
Eating at the same time

every day means your agni
knows when to expect
At the core of Ayurveda is agni—the meals and becomes active
in preparation. Agni is most
body’s digestive fire. Strong agni is
active in the middle of the
the key to building healthy dhatus day, so eat your largest
(tissues) and creating immunity (ojas) meal at that time.
and good overall health and well-
being. When agni is weak, ama
(toxins) from undigested food builds
up, disrupting bodily functions and
resulting in illness. Modern life can
FAST REGULARLY
weaken agni: the foods you eat,
Eating lightly for one day
being overly sedentary, and the every week relieves agni
stress you experience can all and rests the digestive
dampen your digestive fire. These organs, allowing the body
to rejuvenate. For more on
principles will help you stay mindful
fasting, see pages 70–71.
of your agni in daily life, keeping it
strong and well fueled.
BE CALM
Anxiety weakens agni, so
avoid eating if you are
especially stressed. Eat
meals mindfully, taking time
and chewing food well.
By giving full attention to
the act of nourishment, you
lend strength to agni.
21
BE ACTIVE
THE FIRE OF AG NI
Being too sedentary can
inhibit agni. Regular
exercise promotes
metabolism and strengthens
the entire digestive process,
ensuring your food is
digested fully.
EAT LIGHT
Agni can be weakened by
bombarding the stomach
with heavy meals and hard,
cold foods. Choose light,
cooked foods and stop
eating before you feel
too full.
AVOID THE COLD

Cold and iced drinks
dampen agni, so always
drink water warm or at
room temperature. Too
much cold or raw food
can have a similar
weakening effect.
22
THE POWER
OF FOOD
In Ayurveda, food is medicine, and nutrition is at the heart

of Ayurveda’s philosophy. An Ayurvedic diet is full of wholesome
foods that nurture bodily functions and tissues as well as
bringing energy, joy, and clarity to the mind.
When you eat, the whole experience Which foods go together? Some
determines how nutritious the food will food combinations produce toxins
be. It is crucial to understand what, why, and weaken agni. Fruits, for example,
when, where, and how to eat, so use should be eaten on their own, since
these principles to help you: when combined with other foods, the
acids they create can cause indigestion.
What am I eating? Your food should be Foods with opposing qualities can
of the best quality you can afford and in also lead to imbalance.
its most natural state in order to maximize
the nutrients you get from it. How should my food be prepared?
Too much raw food dampens the
Where should my food come from? heat of your digestive fire, leading to
Food should ideally be locally and improper digestion. Eat lightly cooked
seasonally sourced, which means it will and warm foods, which are easiest for
be fresher and more full of nutrients. agni to handle.
23
THE POWER OF FOOD

When should I eat? Aim to eat How much should I eat? Eating just
meals at roughly the same time each the right amount means your digestion
day, since agni’s power fluctuates and will be most effective. Overeating can
different doshas dominate at different cause food to remain undigested,
times of day. creating ama (toxins).
How and where should I eat?

Preparing and cooking food at home
is the best way to know exactly what is
in your meals. Your surroundings also
profoundly effect your digestion—
eating should be a pleasure, so eat
at a table without distraction.
24
E V E RY DAY
PRINCIPLES
Ayurveda delivers a simple message that each of us can

understand and incorporate into our daily lives—that if we
follow certain daily principles, we will go a long way toward
leading a holistically healthy life.
THREE MEALS
Eating three balanced and
nutritious meals a day, at roughly
the same time, helps agni do its
work. Fill your stomach with
one-third food and one-third water,
and leave one-third empty. For
ideas of what to eat and when, see
FIND YOUR JOY pages 32–33, 46–47, and 92–93.
When you take pleasure and
find meaning in your life, it
benefits your mental health.
For more information on
how to identify and nurture
those things that bring you
joy, see pages 62–63.
25
E VER YDAY PRINC IPLES

CREATE BALANCE
“Like increases like and opposites
decrease one another” refers to the
qualities of the doshas and is one of
the key principles in Ayurveda that
assists with diagnosis and treatment
of illness. For ways to maintain
DAILY ROUTINE balance, see pages
By creating a routine for yourself, 66–67 and 86–87.
you work with, rather than
against, the doshas. Knowing
when each dosha is dominant and
when agni is strongest is key to
good health. For suggestions on
how to build and keep a routine,
see pages 26–27.
KNOW YOURSELF
It is crucial to understand your
true self so that you invite only the
things and people into your life that
will enhance it. Self-reflection is a
powerful tool for ensuring harmony
in all areas of life. For guidance on
how to take time for contemplation,
SLEEP WELL
see pages 38–39, 42–43,
If you sleep and wake
and 78–79.
according to the natural light cycles,
and your 24-hour body clock, you
keep your body and mind balanced
and strong. Rising early when vata is
strongest and sleeping when kapha is
strongest will ensure an energized
day followed by a restful sleep.
For better sleep, see
pages 134–135.
26
KEEPING
A DA I LY RO U T I N E
Dinacharya or “daily routine” is a guiding principle of

Ayurveda since it allows you to take more ownership over
your health. Each dosha’s strength varies throughout the
day, so to maintain balance, build your routine around the
times when each dosha is strongest.
THE RHYTHMS OF LIFE

By setting out regular times
for your health and well-being
practices, you will soon find you
get into a rhythm and begin to
notice the balance it brings to
your mind, body, and spirit.
27
A GOOD LIFE
K EEPING A DAILY ROUTINE

Use the following routine as a guide for how to
run your day in harmony with the fluctuating
power of the doshas.
01 03
START YOUR DAY EARLY AFTERNOON
Early morning is when vata Agni is most active at this time,
dosha’s movement and clarity are fueled by pitta dosha’s heat. Aim
dominant. Ideally, rise by 6 a.m. to for lunch now and make it the
take advantage of this time. If you are biggest meal of your day.
used to getting up much later, try
rising half an hour earlier each day. 04
After performing your hygiene rituals,
sip warm water with a squeeze of lime AFTERNOON–EARLY EVENING
to enliven your tissues. Now is also Vata dosha’s cold dominates once
the best time for morning exercise, more, meaning agni is at its weakest.
like yoga (see pages 34–35). Keep comfortable and warm, and
eat a light dinner by 7 p.m.
02
05
MIDMORNING
Kapha dosha, with its grounding END YOUR DAY
earth energy, is strong now. Agni is Evening is kapha dosha time,
gently awakening, so eat a breakfast when energy levels dip to prepare
that will release energy slowly, such for sleep. Perform a calming bedtime
as porridge (see pages 32–33). activity, such as the massage on
pages 98–99, and go to bed by
10 p.m. If you generally go to bed
later, try retiring a few minutes
earlier every night.
THE PRACTICES
WELLNESS
PRACTICES
These simple self-care practices, yoga
postures, rituals, routines, and recipes
are designed to help you boost your
physical health, keep on top of stress
and anxiety, and deepen your spiritual
connection to yourself, your loved
ones, and the universe.
32
WELLNES S PRAC TIC ES
N O U R I S H I N G B R E A K FA S T 33
PORRIDGE
NOURIS HING BRE AK FA S T PORRID G E

Breakfast is important in Ayurveda because it supports the newly
awakened digestive fire (agni). Porridge makes a perfect
breakfast as the whole grains build strong dhatus (tissues) and
release energy slowly—sustaining you until lunchtime.
NEED TO KNOW
01
BENEFITS Filling and well Put the oats and milk in a small
balanced—high protein and saucepan on low to medium heat.
carbohydrate content; “earth” Add the cinnamon, cardamom, and
energy from oats is grounding
nutmeg. Stir and cook for 5 minutes,
and calming for all constitutions.
until the oats have absorbed most of
TIME About 10 minutes. the milk and are starting to thicken.
Can be eaten every morning.
INGREDIENTS
Makes 1 serving
02
• 1⁄3 cup (50g) whole oats Reduce the heat and add the
• 1⁄2 cup (100ml) milk (or nondairy almonds and dried fruit if using.
milk) Stir until well combined and cook
• Large pinch each of ground for another minute.
cinnamon, cardamom, and
nutmeg 03
• 1 tsp ground almonds (optional)
• Handful of raisins or chopped Pour into a bowl and top with the
dried figs (optional) ghee, then sweeten to taste with a
• 1 tsp ghee (see pages 48–49) little grated jaggery or raw honey. Eat
your porridge at a table, giving it your
• Grated jaggery (a traditional
full attention, enjoying the warmth
unrefined cane sugar), or raw
and nourishment it provides.
honey (optional)
34
R E V I TA L I Z I N G
M O R N I N G YO G A
Yoga and Ayurveda are sister

disciplines, often practiced alongside
each other for their complementary
healing effects. Yoga means “union”
in Sanskrit, since by moving through a
01
range of asanas (yoga poses), you can Tabletop Come to your
hands and knees, legs
unify your mind, body, and spirit. This
hip-width apart, and your
short morning routine will revitalize back flat like a tabletop.
the body and bring clarity to your Hold the pose for up to
mind, ready for the day ahead. a minute.
NEED TO KNOW
BENEFITS Awakens the internal organs;
releases overnight stiffness and tensions;
increases blood flow; balances mental and
physical energy; increases mental focus;
creates inner calm.
TIME Around 3–4 minutes. Ideally perform
at the start of every day.
ITEMS NEEDED Yoga mat.
PREPARATION Ensure the room is warm.
Wear loose, comfortable clothes.
02 35
Downward-facing dog From
RE VITALIZ ING MORNING YOG A

tabletop, tuck your toes under
against the floor. Lift your knees
off the ground and send your hips
up and backward to form an “A”
shape with your body, keeping
your arms and legs straight.
Hold the pose for up
to a minute.
03
Mountain From downward-
facing dog, walk your hands
toward your feet. Slowly uncurl
to come to a standing
position—back straight, arms
down by your sides. Close your
eyes and stay in this pose for
up to a minute.
Your head hangs free in

between your arms, and your
gaze is toward your feet
In downward-facing dog, palms

and soles of the feet are as flat
against the floor as possible
36
TONGUE SCR APING
T O C L E A R T OX I N S
Tongue scraping is an ancient Ayurvedic practice that

removes toxins from the tongue, preventing illness and
disease. It also enables you to enjoy your food
fully throughout the day.
Most people will have some debris on channels) and unbalancing the doshas.
their tongue in the morning, but an This can lead to a condition known in
especially thick coating is often a sign of Sanskrit as Amavisha, a chronic buildup of
ama in the system. Ama is the sticky waste toxins. Amavisha may cause a heaviness
product of poor digestion. It builds up in and fogginess in your mind, stiffness in
the digestive tract when agni is weak or your joints, and a sleepy, dull feeling after
has been overloaded by the wrong foods. you have eaten.
If ama isn’t cleared properly, it
accumulates and eventually circulates AWAKENING THE TONGUE
around the body, finding places to settle, As well as removing toxins, tongue
causing blockages in the srotamsi (energy scraping removes any lurking bacteria,
37
Removing toxins from the tongue

“
TONG UE S C RAPING TO C LE AR TOX INS

will help prevent them from reentering
the body and causing illness.
”
such as streptococcus, so that they do not heavy and relaxed, then scrape the
get reintroduced into the system and surface of the tongue backward and
cause infections. Scraping also helps forward repeatedly as you silently count to
revitalize the taste buds by removing the five. Rinse the scraper, then repeat. When
coating that dulls their sensitivity. you are finished, clean your scraper with
Ideally, you should scrape your tongue water and allow it to dry naturally, then
every morning and evening before you rinse your mouth out. Brush your teeth as
brush your teeth. Use a stainless steel or normal, then drink a small glass of warm
copper scraper—you can buy these from water to gently soothe the digestive tract.
any good pharmacy or health store. Stick
out your tongue and allow it to become
38
FINDING SELF-LOVE
Ayurveda places great importance

on connecting with your true self and on fully learning
to love who you are. Only then will you have the capacity to
nurture yourself well enough to achieve holistic health.
The ancient Ayurvedic message of Make time for yourself Taking time each
self-love is especially relevant today day for stillness will allow you to connect
when we are constantly bombarded to your true self more clearly. You could
with images and ideas of perfection, also try a meditation to deepen this
which can lead to self-criticism and connection (see pages 78–79).
low self-worth. Health problems such
as anxiety and depression are often Unplug Sensory overload can lead to
linked to these feelings, so it is crucial excess vata dosha, which can trigger
for your long-term well-being to anxiety. Switch off your devices whenever
address them. Try these simple possible during the day and a few hours
strategies for increasing self-love: before bed. When you are less anxious,
you will be less critical and able to offer
Rise early Wisdom and inner yourself more kindness.
knowledge are more readily available
before sunrise when vata dosha’s Spend time in nature We are most healthy
qualities of lightness, movement, when we can harmonize with nature and
and emotional sensitivity are most the elements present in all three doshas.
dominant. When you connect with This helps boost ojas (immunity),
these elements of vata’s energy, you decreases self-criticism, and restores vital
are able to approach yourself with life energy (prana)—helping you discover
greater compassion. a greater feeling of self-acceptance.
39
FIND ING S ELF -LOVE

40
INCREASE
YO U R E N E RGY
The stresses and demands of a modern, fast-paced life

mean that many of us are often left feeling fatigued and
lacking in energy. In Ayurveda, low energy is often the
result of an excess in one of the doshas.
Mental fatigue is a vata disorder, To overcome this, eat a vata-pacifying

emotional fatigue is related to pitta, diet that contains lots of fats and grains as
and physical fatigue is a kapha imbalance. well as warm, soupy foods. Practice yoga
If you have more of a particular dosha’s in the evening (see pages 96–97) to calm
qualities in your personal constitution and clear your mind; and restrict screen
(see pages 16–17 and 18–19), you may time to help you stave off vata fatigue.
notice that the following typical symptoms
associated with each dosha disturbance KAPHA FATIGUE
feel more pronounced. You will feel an overload of kapha
physically—you may feel exhausted and
VATA FATIGUE not want to move much, and get out of
Excess vata can leave you mentally breath easily when you do. To counteract
drained, confused, and unable to focus. kapha’s sluggishness, aim to rise before
41
Balancing whatever dosha you
INC RE A S E YOUR ENERG Y

“
have an excess of with its opposing
qualities will leave you revitalized.
”
dawn, when vata, the energy of irritated. When you feel like this,
movement, is most powerful. Cut through avoid pungent and sour foods;
kapha’s heaviness by eating lighter, less their pitta qualities will only add
greasy foods such as beans, pulses, and to these feelings. Try journaling
leafy green vegetables. A morning (see pages 66–67) to help you
massage with warming cedar oil (see regulate, analyze, and manage your
pages 44–45 and 52–53) will also help emotions; and massage yourself
balance kapha’s cold, dense properties. with a cooling oil (see pages 44–45
and 52–53) to cut through pitta’s
PITTA FATIGUE heat. Sip warm water infused with
When you have too much pitta, your sweet fennel and cardamom seeds
symptoms may express themselves throughout the day to help temper
in your emotions, such as being easily pitta’s sour qualities.
42
E M B R AC E
F O RG I V E N E S S 02
Use your notes to help

you begin writing your letter.
The practice of forgiving yourself and Try not to use negative
others can be profoundly healing. phrases or make accusations;
Ayurveda teaches us that holding on instead focus on describing
how the situation has
to upset, or bearing grudges, can lead
affected you.
to a buildup of harmful ama in our
bodies. This letter-writing ritual allows
you the space to acknowledge, then
move on from your hurt and anger—
releasing any negative energy 01
trapped in your body.
Think about who you
want to write to and why.
Note down any feelings,
words, or phrases that
occur to you.
NEED TO KNOW
BENEFITS Lightens the burden of carrying
a grudge; alleviates sadness and stress;
provides a sense of relief; builds hope.
TIME Around 20 minutes, or as long as you
need. Can be repeated as often as needed.
ITEMS NEEDED Paper and pen.
CAUTION You may initially feel worse as
emotions are released. These feelings
should pass, but if they persist, seek
professional guidance and support.
PREPARATION Focus your mind by breathing
slowly and deeply. Inhale through your nose
for a count of 5, then exhale through your
mouth for a count of 5. Repeat 3 times.
43
03
EM BRAC E FORG IVENES S

End your letter by
offering forgiveness to the
recipient. Now read your
letter through, paying
attention to how you feel
as you do so.
04
Close the ritual by tearing
up or safely burning your
letter. Visualize your
negative emotions
disappearing along with
the words.
44
01
Pour a little oil into your hands and

heat it by gently rubbing your palms
together. Begin by massaging the oil
into your neck, shoulders, and chest
area in small, circular strokes using
your palms and fingers.
02
Work downward onto
your arms, hands and fingers,
abdomen, lower back, and
buttocks. Try to keep the strokes
to a smooth rhythm. If you need
to, take more oil.
R E S T O R AT I V E
S E L F - M A S S AG E
Abhyanga (self-massage with warm oil) is a key component of

Ayurveda—nourishing the body, calming the mind, and soothing
the soul. This simple massage, performed every morning before
you shower, will balance your doshas and release any toxins that
have accumulated overnight.
45
04
RES TORATIVE S ELF -MA S S AG E

Sit on a towel in a chair for about
5 minutes to allow your skin to
absorb the oil. Breathe deeply and
slowly, inhaling through your nose
and exhaling through your mouth.
Shower as normal, but use only a
little shower gel so as not to wash
03 all the oil away.
Continue down your body,

massaging the front and back of
your thighs, lower legs, and the
tops of your feet. Don’t oil the
soles of the feet, as you could
slip in the shower.
NEED TO KNOW
BENEFITS Sesame oil lubricates, heals, and softens
the skin and deep tissues; massage reduces tension
and increases circulation; cultivates self-acceptance.
TIME 5–10 minutes, ideally every morning.
ITEMS NEEDED 3–5 tsp cured sesame oil (“curing”
is a special heating process that boosts the potency
of the oil); a towel.
46
E N J OY A
GOOD LUNCH
Make lunch your biggest, most important meal, since late

morning to early afternoon is the pitta dosha time of day.
Your digestion is at its strongest when pitta heat combines
with the warmth of the sun to stoke the digestive fire.
Having a consistent routine for lunchtime Boost agni Half an hour before lunch,
is vital to make the most of agni when it eat a teaspoon of grated ginger mixed
is at its most powerful. It’s not a good with a little rock salt and lime juice.
idea to skip lunch—if we do, we may Ginger digests ama, and the lime
find ourselves reaching later for sugary and salt kindle agni.
snacks. Their kapha properties will create Don’t drink too much water Drinking a lot of
heaviness and lethargy and provide little water can cool agni. Sip a little warm or
nutrition for the dhatus (tissues). room-temperature water with your lunch to
Make ahead of time Ideally, prepare cleanse the digestive tract and prevent ama.
lunch from scratch and eat it warm—cold Eat just enough Although lunch should be
foods are difficult to digest. You can make your heartiest meal of the day, it’s important
your meal in the morning and keep it not to overload agni, so stop eating before
warm in a vacuum flask until lunchtime. you feel full.
47
“
Grains and pulses are a
EN JOY A G OOD LUNC H

great lunch option as they
help build strong tissues.
”
BEST FOODS FOR LUNCH agni is strong. This simple curry recipe
Soup A filling option, soup is easy to make will serve one. Use oil or ghee (see pages
and highly portable. Use a variety of 48–49), and fry a teaspoon of cumin seeds.
vegetables and pulses such as red lentils to Add a chopped onion; a chopped garlic
help build tissues. Coconut milk is rich in clove; and 1 tsp of chopped, fresh ginger;
fats, so good to eat when agni can digest it fry some more, before adding half a
fully. Start with chopped vegetables and teaspoon each of ground turmeric, cumin,
pulses in a pan, and fry for a few minutes. and coriander. Add 3 large chopped
Add coconut milk and stock, and simmer tomatoes, and cook for 5–6 minutes before
until the vegetables have softened and the adding 9oz (250g) of presoaked or canned
liquid has thickened. chickpeas and a good handful of fresh
Chickpea curry Spices promote digestion, spinach. Add a little water and simmer for
and fibrous chickpeas are perfect for when 20 minutes until the liquid has thickened.
48
G H E E —A N AY U RV E D I C
SUPERFOOD
In Ayurveda, ghee, the clarified butter from grass-fed cows, is

considered medicine for both mind and body. Making your
own at home is simple, and the meditative state you enter
while preparing it is soothing for the soul.
NEED TO KNOW 01
BENEFITS Good for all three Put the butter in a pan on the lowest
doshas; strengthens agni; heat setting. As the butter melts, the
nourishes ojas; improves joint
surface will start to bubble and foam.
flexibility; hydrates skin.
With a metal spoon, gently skim off
TIME Allow 1 hour to make. this foam as it appears, but don’t stir.
Ideally eat 3 teaspoons of
ghee in a day, adding to any
of your meals, for optimum 02
health.
After 35–50 minutes, the milk solids
INGREDIENTS
Makes approx 13oz (375ml) will have turned brown and sunk to
the bottom of the pan, leaving a
• 18oz (500g) organic, unsalted clear liquid. Once the bubbles on
butter, cut into cubes the surface start to reduce, turn
off the heat.
EQUIPMENT
Sterilized jars with screw lids,
muslin cloth. 03
STORAGE Unopened ghee Let the ghee sit for 5 minutes before
will keep for up to a year in
straining through a muslin cloth into
the fridge. Once opened,
keep in the fridge and use a sterilized glass jar.
within three months.
49
G HEE— AN AYUR VED IC S UPERFOOD

50
M A I N TA I N I N G A
H E A LT H Y W E I G H T
When we feel too heavy or too light in our bodies, it can

be a sign that we have an excess in one of our doshas. To
live our best, healthiest lives, it is important to manage our
weight and restore balance.
Excess weight is mainly caused by an Ayurvedic approach isn’t solely about

imbalance of kapha dosha. Kapha and short-term measures but about making
excess weight share the same qualities: sustainable life choices that will have
heavy, slow, dense, soft, and obstructive. long-term benefits.
Being underweight may be a sign the Balancing kapha dosha through your
body lacks kapha, meaning tissues are diet choices will help you maintain
unable to develop correctly; it can also a healthy weight. The best foods
be caused by too much vata dosha, with for reducing kapha are those that
its light, subtle properties leading to a are pungent, bitter, and astringent.
lack of muscle mass. These include chiles, leafy vegetables,
Maintaining a healthy weight decreases and sharp green apples. Avoid meat,
our risk of developing certain diseases, fast food, and processed or sugar-laden
reduces fatigue and lethargy, and boosts foods since these all increase kapha. If
inner clarity and mental drive. An you have too little kapha, eating more
51
Kapha dosha is associated with
M AINTAINING A HE ALTHY WEIG HT

“
weight gain, so reducing it will help
you maintain a healthy weight.
”
dense and nutrient-rich foods such as An active lifestyle will also help with
sweet potatoes, pulses, and sweet fruits, managing weight. Movement pacifies
along with protein-laden light meats kapha dosha and stimulates a sluggish
and fish (if you are not vegetarian) will metabolism. Yoga (see pages 34–35,
help you build up your tissues. 82–83, and 96–97) is especially good
Keeping agni healthy boosts the for weight management as its lightness
metabolism, which helps the body counteracts kapha’s heavy and slow
convert food into energy. A qualities. Following an Ayurvedic daily
teaspoonful of grated fresh ginger routine (see pages 26–27) will also
before a meal will stimulate agni, improve your metabolism and keep
helping you avoid a buildup of ama kapha dosha in check.
(toxins) in the body, which can lead to
weight gain. For ways to keep agni in
peak condition, see pages 20–21.
52
53
N U RT U R I N G , B A L A N C I N G
OILS FOR THE SKIN
NUR TURING , B AL ANC ING OIL S FOR THE S K IN

The Sanskrit word sneha means both “oil” and “love.” When you
apply oil to your body, you offer yourself love—nourishing your skin
and bringing a sense of peace and contentment to your whole being.
The act of anointing the body goes not safe if you are pregnant or
back to Vedic times when plain have certain medical conditions. If in
oils and fats infused with aromatic doubt, see a qualified aromatherapist.
essential oils (those naturally derived
from plants and flowers) were used to If you feel erratic or unsettled, then
heal the body. you may have an excess of vata
Essential oils have many therapeutic dosha. Blend cured sesame oil with
qualities that can bring balance to grounding jasmine or lavender
the doshas; they also penetrate deep essential oil to soothe this instability.
into the dhatus (tissues), replenishing
lost moisture and bringing suppleness If you feel quick to anger or too hot,
to the skin. then pitta dosha may be dominating.
Abhyanga, self-massage with oil Blend coconut or olive oil with cooling
(see pages 44–45), is a fantastic way to rose or sandalwood essential oil to
nurture your skin and tissues as well as help temper the heat.
to target specific doshas. Make your
own massage oils by blending If you feel lethargic or stuck in a rut,
essential oils with a neutral “carrier” it is likely you have an excess of kapha
oil, using a ratio of 1:10 in favor of the dosha. Blend mustard or flaxseed oil
carrier, to ensure the oil is safe to with warming cedar or myrrh essential
apply to skin. Some essential oils are oil to rejuvenate the mind and body.
54
C O M M U N I CAT I N G
WITH OTHERS
Our emotions are our responses to particular situations

or experiences. A dosha imbalance may trigger certain
emotions or may result from an emotional upset. This can
impact the way we relate to and how well we are able to
communicate with others.
In Ayurveda, the more you understand Vata’s movement may mean you
yourself, the more likely you are to have find it hard to connect with those
balanced and fulfilling relationships. If who move at a slower pace than you.
you become familiar with the Ayurvedic Discuss important issues after you
qualities of your emotions, you can have eaten a meal. This will reduce the
recognize when your communication likelihood you will feel light-headed and
and relationships with others may be say something without thinking it through.
suffering and when you might need Talk about your anxieties during the
to take steps to correct this. early evening when kapha’s calm
and grounding qualities are dominant.
VATA IMBALANCES Calm your restless energy before a crucial
If you often feel excitable or impulsive, conversation by practicing alternate
you might have too much vata dosha. nostril breathing (see pages 68–69).
55
We may experience imbalance in
COM M UNIC ATING WITH OTHER S

“ any or all of the three doshas at
some time in our relationships.
”
PITTA IMBALANCES KAPHA IMBALANCES
If you struggle with angry outbursts, this If you feel insecure or hesitant to share
could be due to excess pitta dosha. Too your feelings, you could have too much
much pitta can lead to perfectionism and kapha dosha.
to being overly critical of others. Avoid discussions at bedtime, which
Avoid tricky discussions when drinking is a kapha time of day. You may fail
alcohol or on a hot day. The added to achieve what you set out to.
heat these bring could make you feel Don’t make decisions after rising
less tolerant of others. late—too much sleep increases kapha and
Try to discuss important matters in the this heaviness will cloud your judgment.
early evening when the temperature is Try to be clear in your speech as your
usually cooler, helping to reduce the naturally slow pace may leave others
sharp tongue pitta can induce. unsure or confused about what you mean.
56
01
Sit on the floor or on a chair,
with your back straight and

hands resting on thighs. Close
your eyes and take some time to
observe your breath. It may be
faster or more shallow than
normal, which is common if you
are angry or upset.
02
Now inhale smoothly
through your nose—
visualizing the breath
flowing into your lower
abdomen, mid-torso, and
upper chest.
B R E AT H I N G O U T A N G E R
An excess of pitta dosha can cause fiery qualities to

accumulate in the mind, leading to feelings of anger.
Pranayama, a form of breathing where you extend the
breath as you inhale then hold it before exhaling, helps
release this anger. Don’t worry if you can’t hold your breath
for long; the more you practice, the easier it will become.
57
03 04
BRE ATHING OUT ANG ER

Exhale gently through your
Continue breathing
mouth, releasing the breath
in until you feel full of
gradually from your upper
healing, calming breath.
chest, mid-torso, and finally
If you can, hold your
your lower abdomen.
breath for a
count of 3.
05
Take a short pause
before repeating Steps
2–4 up to 10 times or
until you feel that your
anger has subsided.
NEED TO KNOW
BENEFITS Reduces negative emotions; regulates the
nervous system, providing a sense of calm; restores
balance to oxygen levels in the body, easing physical a
nd mental tension; slows a racing heart, alleviating any
associated anxiety.
TIME 5–10 minutes a day, or more as needed. Practice
as soon as you feel anger building up.
58
QUIETEN
YO U R E G O
The ego, or ahamkara in Sanskrit, is the part of the mind

associated with conscious thought. We all have an ego,
and like all aspects of ourselves in Ayurveda, it is important
to keep it well balanced.
Our ego is responsible for our sense imbalance and can give rise to mental
of self—our beliefs about our own turmoil and agitation as the ego becomes
abilities and our desires and wishes. preoccupied with external possessions,
A well-balanced and nurtured ego helps comparisons, and self-serving behaviors.
us identify our role and importance in the Reducing excess pitta from your diet
world, form relationships, and create and can soothe any hyperactivity in the ego.
pursue our life goals. However, if it Sweet, bitter, and astringent foods such as
is not kept in check, the ego can inflate, root vegetables, ginger, and beans will all
leading to vanity, stubbornness, greed, pacify pitta’s fiery qualities. Cooling foods
and competitiveness. An excess of pitta are also helpful, such as whole grains,
dosha is associated with an ego pulses, seeds, leafy greens, ghee, and
59
Reducing pitta dosha
QUIETEN YOUR EG O
“ can calm the ego’s
negative tendencies.
”
fresh, sweet seasonal fruits. Avoid heavy Small acts of kindness every day
meat, very spicy dishes, alcohol, and encourage you to develop compassion
tobacco since these only add to existing and empathy for others, counterbalancing
pitta qualities in the body. the ego’s tendency to selfishness. These
Cultivating gratitude can help quiet the can be practical acts, such as bringing
demands of an inflated ego by focusing groceries to a neighbor in need, or
on what you already have, rather than the emotional gestures, such as offering
excesses the ego desires. Try writing down forgiveness to someone who has
one thing every day that you are thankful wronged you (see pages 42–43).
for, no matter how big or small, to help
train your ego to moderate its desires.
60
61
WA S H AWAY YO U R S T R E S S
WA S H AWAY YOUR S TRES S

The body-heating practice of svedana (“to perspire” in Sanskrit)
has been used by Ayurveda for centuries to treat stress. An
essential-oil bath is a form of this, which can help
calm an overactive nervous system.
The body responds physically to To target particular emotions that may

stress, putting us on high alert. This accompany stress, add the following:
can be a good thing, helping us deal If you feel anxious, you may have too
with emergencies, but too much for much of vata’s sensitivity, so add
too long takes its toll, disturbing the 3 drops of lavender oil.
doshas, exhausting the body and If you feel angry, you may have
mind, and making us vulnerable to too much of pitta’s sharpness, so
disease. We can’t always avoid add 3 drops of rose oil.
sources of stress, but exercises like If you feel lethargic and detached,
svedana can reduce the symptoms you may have too much of kapha’s
when they arise. heaviness, so add 3 drops of myrrh oil.
DESTRESSING BATH Bathe for at least 20 minutes, eyes

Bathing with ginger essential oil will closed, breathing slowly. Visualize the
soothe the nervous system, improve stress leaving your body through your
your circulation, and flush excess pores. Take this type of bath twice a
stress hormones from your body as week, in the evenings as it promotes
you sweat. Mix 10 drops of ginger sleep. If you are pregnant, or have any
essential oil with 2 teaspoons of health conditions, seek medical
jojoba oil and add to a hot bath. advice before using essential oils.
62
63
F I N D YO U R J OY
FIND YOUR JOY

In the Ayurvedic texts, holistic health is described as a state of
joy that is achieved through living a fulfilled life. By identifying
and doing those things that satisfy us, we can experience
true health and happiness.
Joy is something every one of us can healthier lives. Socializing with friends
achieve. By learning to take pleasure and family increases oxytocin and
and find meaning in every aspect of dopamine, two of the body’s “feel
our lives, we create joy—and in turn, good” hormones, leaving you happy
joy creates holistic wellness. If you and content.
are struggling to identify what brings Allow for self-reflection Take time
you happiness, try these techniques. to be alone in contemplation without
Be present Being mindful is a great purpose or goals. Sit in a quiet place
way to shift your focus away from and simply allow yourself to observe
worries about the future and to bring your thoughts without making
your awareness back to the present. assumptions or judging them.
Engaging fully in all you do, rather Allowing regular time and space
than allowing your mind to start to explore your feelings helps
racing ahead, will allow you to see dislodge any negative emotions that
the beauty of the task in hand. Enjoy may be trapped in your body. Freeing
what you feel, see, touch, smell, and these will leave you feeling lighter and
hear, and truly allow yourself to find happier, helping you achieve a
joy in even the simplest of moments. true sense of joy.
Spend quality time with others
People who have a strong, positive
social network live longer and
64
B O O S T YO U R I M M U N I T Y
In Ayurveda, ojas is the physical substance produced in our

bodies that provides us with immunity and supports
prana—our vital life energy. The key to building strong
ojas lies in the quality of our digestion.
In Ayurvedic teachings, ojas (see pages and our body builds healthy dhatus.
16–17) is crucial for us to be able to cope This means ojas is produced, which
with the external and internal factors that is then circulated throughout the body,
can cause disease. Ojas keeps us healthy, protecting our tissues and preventing
providing us with strength, nourishment, excess doshas from settling and causing
protection, and regeneration. If digestion disease. Healthy digestion, then, is key
is weak and food is only partially to the formation of strong ojas. This can
processed, ama builds up, leading to be done by following the Ayurvedic
unhealthy dhatus (tissues) forming. principles around diet, as well as eating
This means little ojas is produced, ojas-rich foods.
making the body more susceptible to Eat cooked, organic food that’s fully or
illness. However, when our digestion mainly vegetarian to gain the nutrients
is strong, there is no buildup of ama you need to produce strong dhatus and
65
Eating the right foods, slowly and

“
BOOS T YOUR IMMUNIT Y

mindfully, will lead to quality
digestion and ensure ojas production.
”
ojas. Our body digests these foods easily, Nourish your spirit to help you build
meaning ama doesn’t accumulate. strong ojas. Ojas forms more easily when
Ojas-boosting foods like these easy-to-make the whole body is calm; the less stress
energy balls will help naturally boost your your body is under, the less opportunity
immunity. Soak a dried date and dried fig in there is for toxins to build up and for
a little boiled milk overnight. Remove from dosha imbalances to occur. Spending
the milk and chop into small pieces. Heat time with people you love, and doing
two teaspoons of ghee in a small pan and activities that bring you joy, will keep your
sauté the chopped fruits for two minutes. body in balance and ensure ojas forms.
Allow to cool, then mix in 4 teaspoons of
ground almonds. Shape into three or four
balls, and roll each one in roasted, shredded
coconut. Eat one or two every day.
66
JOURNALING FOR
PERSPECTIVE
In Ayurveda, a balanced mind is essential to health, and

it is important not to become overwhelmed by experiences and
emotions. Journaling—writing, observing, and processing your
thoughts—will help you maintain a sense of perspective.
NEED TO KNOW: 01
BENEFITS Creates space for Begin with gratitude: write down all
calm, objective reflection; the things you are thankful for today.
increases self-awareness.
Don’t think too much about what
TIME 10–15 minutes. Ideally to write, just note your thoughts
practice once a day, but more as they occur to you.
if you wish.
ITEMS NEEDED Journal or
notebook; pen.
02
PREPARATION Find a quiet Now write down anything else that
space to sit comfortably. has affected you since you last wrote.
Focus your mind by breathing What have you achieved? What
slowly and deeply. Inhale
would you like to achieve tomorrow?
through your nose for a count
of 5, then exhale through your Try to use positive words and
mouth for a count of 5. phrases if you can.
Repeat 3 times.
03
When you are ready to finish, take a
moment to read over and reflect on
what you have written. Give thanks
for this opportunity to explore your
feelings, before closing your journal.
67
JOURNALING FOR PER S PEC TIVE

68
B R E AT H I N G
FOR FOCUS
Alternate nostril breathing (anuloma

viloma) is an ancient technique used
in Ayurveda to help awaken prana—
our vital life force. Perform this simple 02
exercise at the start of your day to
Slowly exhale all the air
bring nourishing oxygen into your in your lungs through
body, clear your energy channels your left nostril. Now
(srotamsi), and revitalize the mind to inhale slowly, until the
lungs feel full again.
begin your day with focus.
NEED TO KNOW
BENEFITS Calms the nervous system;
01
improves lung capacity; improves
Use the thumb of your
concentration; creates a feeling of positivity
and harmony; allows energy to flow freely. right hand to press
against and close your
TIME Around 5 minutes, ideally every
right nostril.
morning.
ITEMS NEEDED Yoga mat, or straight-
backed chair.
PREPARATION Sit on your mat cross-
legged or in a chair with your back straight.
CAUTION If you experience chest pain,
dizziness, or discomfort, stop immediately
and return to normal breathing. Don’t
attempt this exercise if you have recently
undergone surgery.
69
03
04
BRE ATHING FOR FOC US

Simultaneously release
your thumb from your right Slowly inhale, then release
nostril and close your left your ring finger from your
nostril with your right ring left nostril and close your
finger. Slowly exhale all the air right nostril with your thumb.
in your lungs through your Exhale slowly through your
right nostril. left nostril. This completes
one round.
Left nostril is covered 05

with right ring finger
as you exhale Repeat for up to 10 rounds.
through right nostril
To finish, remove your finger
and thumb from your nose and
allow your breathing to return
gradually to normal.
Rest your left

hand palm up
on your left knee
70
FA S T I N G T O C L E A N S E
AND CL ARIFY
In Ayurveda, fasting helps remove ama from

the body by providing agni with the opportunity to rest
and recharge. By reducing heavy foods from your diet, you
can cleanse your system, as well as improve your ability
to concentrate and experience clarity.
In a world where we are constantly on the we restrict what we eat, we leave space
go, many of us have become accustomed for clear thinking. Talk to your doctor
to eating as and when we want, rather before fasting, especially if you have
than when we are truly hungry. This can specific health issues. Don’t fast if you are
lead to agni becoming overloaded, an pregnant, breastfeeding, or underweight.
accumulation of food in the digestive
tract, and ama forming. Fasting has been HOW TO FAST
part of Ayurvedic teachings, as well as in Start slowly It is a good idea to introduce
wider Indian culture, for millennia. fasting gradually—start by replacing all
According to the ancient Hindu texts, your meals one day a week with, for
fasting is also undertaken in order to example, a small bowl of khichdi (see
focus on spiritual reflection, since when pages 92–93). Leave 3–4 hours between
71
“
Fasting gives your body and
FA S TING TO C LE ANS E AND C L ARIF Y

mind the opportunity to
restore and replenish.
”
each meal, and don’t eat after 7 p.m., recuperate. Try not to see fasting as
when agni is at its weakest. Try to pick the denying yourself food but rather as a
same day each week for your fast; this way of providing your body with the time
way, your digestive system knows when it needs for healing. Break your fast gently
to expect a break. by adding some cumin seeds fried in a
Replace one meal Once you have little oil and a portion of leafy greens to
become accustomed to your weekly your evening khichdi.
cleanse, try replacing your breakfast Drink plenty of hot water Drinking hot
khichdi with a small bowl of chopped, water while cleansing will help clear
ripe, sweet fruits such as red apples, black undigested food from the gut. If fasting
grapes, or nectarines. Fruits are light and leaves you feeling nauseous, add a little
will further allow your digestive fire to lemon juice—it will soothe your stomach.
72
02
Close your eyes and relax

your facial muscles. Take
a minute or so to become
aware of how you feel
right now, in your mind
and body.
01
Lie or sit on a yoga mat, or sit
in a chair. If lying down, place
your palms flat against your
abdomen, index fingers and
thumbs touching. If sitting,
rest your hands, palms up, in
your lap.
M A N T R A T O N U RT U R E
SELF-ESTEEM
Mantras are repeated phrases that reenergize the mind and

replace negative thoughts with positive ones. In this simple ritual,
you can grow your self-confidence using the Sanskrit mantra
So Hum, which means “I am that’’—affirming that you are one
with the universe, protected by its unconditional support.
73
04
M ANTRA TO NUR TURE S ELF -ES TEEM

Now exhale slowly through
your mouth for a count of 3
while silently saying “Hum.”
Repeat the mantra for up to
10 minutes, breathing in on
“So” and out on “Hum.”
05
03 Finish by bringing your
Take a slow, deep breath awareness to how you now
in through your nose for a feel; you may notice any
count of 3 while silently negative thoughts have
saying “So.” Focus only on dissipated and that you feel
the word of the mantra. more positive and confident.
NEED TO KNOW
BENEFITS Reduces vata dosha, calming overstimulation in the mind; promotes
self-love and self-acceptance; separates the true self from negative thoughts.
TIME 5–10 minutes, or more if needed. Ideally practice every day to strengthen
and cultivate self-confidence.
ITEMS NEEDED Yoga mat or chair with supportive back.
PREPARATION Wear loose, comfortable clothing and perform on an
empty stomach.
74
B E F U L LY P R E S E N T
I N YO U R L I F E
At times, we are all distracted, whether by external sources like

TV or our own minds, stopping us from being fully present. By
bringing in the stabilizing qualities of kapha dosha, we can slow
our thoughts and focus deeply, bringing balance to our internal
world and allowing us to connect better to the outer world.
NEED TO KNOW 01
BENEFITS Creates stillness and Picture a perfect sunny day. You
reconnects you to the present; are looking out over a stretch of
prevents distraction from
gently bobbing water, surrounded by
unhelpful thoughts; increases
concentration and self-awareness; beautiful, thriving trees and flowers.
calms the nervous system.
TIME Around 10 minutes or 02
more if needed. Try to practice
this visualization every day. Now visualize yourself sitting in
a wooden boat on the water. Enjoy
PREPARATION Sit comfortably
in a chair with your back straight this idyllic place, silent apart from the
and your shoulders relaxed. birds above you and the water softly
Place your hands in your lap, lapping at your boat.
close your eyes, and take a
moment to allow your breathing
to slow. 03
Smell the clean, fresh air, and feel the
sun on your face and the gentle
breeze on your skin. Keep this scene
in your mind, noticing all the sights,
smells, and sounds, for around 10
minutes before gently bringing
yourself back to the present.
75
BE FULLY PRES ENT IN YOUR LIFE

76
P R E PA R I N G F O R
CONCEPTION
Bringing a baby into the world is a joyful and important

decision for many of us. Ensuring holistic wellness
and balance in all areas of your life is the key to
conceiving successfully.
In Ayurveda, the preparation period, of ghee in a small pan, add a sliced, ripe
around six months before you become banana, and stir to coat with the ghee.
pregnant is just as vital as the pregnancy Cinnamon is also good for removing
stage itself. By following these principles, toxins from the body, so add a pinch of
both men and women can ensure their ground cinnamon before serving. Eat as a
mind, body, and spirit are in peak midmorning snack an hour after breakfast
condition for making a baby. and two hours before lunch.
Improve your reproductive tissue (shukra Take a bath in ashoka, a powerful
dhatu) quality with the right nutrition. Ayurvedic remedy made from the bark
A ripe banana with ghee has kapha of an Indian tree. Known as the “remover
properties, building sturdy tissues in of sorrow,” it is particularly linked to
both men and women. Heat a teaspoon female health, reducing physical pain in
77
Harmony in all elements of
PREPARING FOR CONC EP TION

“ the mind, body, and spirit is
essential for conception.
”
the reproductive organs. If you are trying before drinking. Drink each night
to conceive, boil three tablespoons of while trying to conceive. You can buy
ashoka powder in two cups of water until chyawanprash from Indian food stores.
the amount has reduced by half. Add this Ensure you get enough quality sleep
to your bath every night. You can buy to keep your body systems functioning
ashoka from health food stores. properly—this is especially helpful for
Take rejuvenating chyawanprash, an ensuring predictable monthly menstrual
Ayurvedic jamlike remedy that contains cycles. Follow your natural circadian
Indian gooseberry, which is rich in vitamin rhythm (24-hour sleep/wake cycle) by
C, helping nourish reproductive tissues going to bed no later than 10 p.m., and
and build ojas. Boil a glass of milk and stir avoid anything stimulating, such as
in a teaspoon of jam. Allow to cool a little digital devices, two hours before bed.
78
M E D I TAT I O N F O R
MINDFULNESS
02
Meditation teaches us how to create
Take a slow, deep breath
silence within, freeing us from any
in through your nose for
unhelpful thoughts. This mindful a count of 3. Notice the rise
practice anchors you to the present of your chest as the
by focusing your attention on your breath fills the spaces
in your body.
breathing—helping you resist
distractions. Use it to bring
a sense of calm and clarity to
your entire being.
01
Close your eyes and start
to notice any thoughts
you have. Allow them
NEED TO KNOW to pass through your
mind without judging
BENEFITS Promotes compassion, tolerance,
and understanding; helps overcome mental or analyzing them.
resistance and agitation; enhances the mind,
body, and spirit connection; calms the
nervous system.
TIME At least 5 minutes. Ideally perform every
morning or evening on an empty stomach.
ITEMS NEEDED Firm cushion or straight-
backed chair.
PREPARATION In a quiet space, sit in a chair
or cross-legged on a cushion on the floor,
hands resting on your legs, palms up.
79
03
Exhale through your mouth
04
M ED ITATION FOR MIND FULNES S

for a count of 3, focusing
only on the fall of your chest Finish by bringing your
as your breath leaves the awareness back to the
body. Continue breathing present. Take a moment
and observing in this way to give thanks for the
for at least 5 minutes. opportunity to connect
with your true self before
opening your eyes.
Neck and spine

Shoulders are are aligned
relaxed
80
S P E A K YO U R T R U T H
It is important for our mind, body, and spiritual health to

connect fully to our true selves. The chakras (Sanskrit for
“wheels”), and the throat chakra especially, play a key part
in helping you communicate your truth.
The ancient Hindu concept of the chakras UNBLOCK VISHUDDHI

states that there are seven locations in If you are suffering with anxiety and low
the body through which prana (energy) flows. self-esteem, constantly on the edge of
Each chakra has a color that it responds to, voicing your feelings but fearful of being
which can bring healing properties to this judged, then vishuddhi may be blocked.
location. When our chakras are fully open You may have a stiff neck, sore throat, or
and in alignment, we feel holistically struggle to clear your throat. In order to
well and connect strongly with our true selves. speak your truth, you need to unblock the
Vishuddhi, the throat chakra, is the fifth throat chakra so energy can flow freely.
chakra, responsible for our communication, Throat massage Lubricating the tissues
creativity, and self-expression. The color with oil will reduce tension in the muscles,
blue is associated with vishuddhi, as it is clearing any blockages. It is also a way to
believed to represent truth and wisdom. offer love and compassion to your voice,
81
Unblocking the throat chakra
S PE AK YOUR TRUTH
“ will help rid you of fears about
speaking your truth.
”
helping you express yourself more imagine your reflection is surrounded
clearly. Coat both hands with a little by healing blue light. Slowly say Sat (to
cured sesame oil and use your finger rhyme with “but”). Visualize the word
pads and palms to massage your throat moving from your navel to your heart
with smooth, alternate, upward strokes and then into your throat. Now say Nam
from collarbone to chin. (to rhyme with “palm”). Again, follow the
Truth affirmation Sat Nam is a powerful word from your navel to your heart and
Sanskrit affirmation that means “truth into your throat. Repeat the phrase for
is my identity.” By focusing on these five minutes before slowly opening your
words, you help your entire being eyes and smiling at your reflection.
absorb this positive message, the energy
of which will unblock vishuddhi. Stand
in front of a mirror, close your eyes, and
82
E N E RG I Z I N G A F T E R N O O N
YO GA S T R E T C H
Midafternoon is often when we feel stiff from sitting at our

desks or low in energy after lunch. This simple routine is
ideal for a work break and will boost your energy naturally
by increasing blood flow to vital organs and tissues.
NEED TO KNOW: 01
BENEFITS Aids digestion; Standing back bend Stand with feet
stretches the spine, hips, together, palms against your lower
and limbs; improves oxygen
back, and elbows bent. Gaze up and
supply to the brain,
reenergizing the mind. lean back. Hold for 15 seconds,
gently breathing through your nose,
TIME Around 5 minutes.
then return to your starting position
Every afternoon, at least
half an hour after eating. and relax. Repeat 3 times.
02
Left side stretch With feet
together, reach your arms up and
grab your left wrist with your right
hand. Pull on your wrist as you lean
to the right and push your hips to the
left. Hold for 15 seconds then return
to center. Repeat 3 times.
03
Right side stretch Repeat step 2 on
your right side, holding your right
wrist with your left hand, leaning left
and pushing your hips right. Hold for
15 seconds. Repeat 3 times.
In left side stretch, grip the 83
left wrist with your right hand
and lean to your right
ENERG IZ ING AFTERNOON YOG A S TRETC H

Keep feet together and
legs strong as you
send hips to the left
84
85
REVIVING MASAL A CHAI
RE VIVING M A S AL A C HAI
Chai is the Indian word for tea, and masala chai is a traditional
tea made with spices, water, and milk. A popular drink in every
Indian household, it boosts agni, increases energy, and enhances
the body’s immunity.
NEED TO KNOW 01
BENEFITS Clears ama (toxins); To make the masala blend, roast the
balancing for all three doshas.
spices in a pan over medium heat for
TIME Spice blend: about 25 10–15 minutes, stirring constantly.
minutes; chai: about 5 minutes. Let cool, grind to a fine powder (in
INGREDIENTS batches if necessary), and sieve to
Spice blend makes approx remove any larger bits that remain.
50 teaspoons; chai serves 2
• Masala spice blend: 1⁄2oz (12g) 02

green cardamoms; 1⁄2oz (12g) Put the water in a saucepan on
cloves; 1⁄2 a nutmeg, grated; 1oz medium heat and add 1⁄3 teaspoon of
(25g) cinnamon sticks; 13⁄4oz (50g) masala blend. When it boils, add the
dried ginger, cut small; 6 black tea leaves, stir well, and reduce the
peppercorns; 1 mace flower heat to a simmer for a minute.
• 1 cup cold water
• 1 tsp loose black tea leaves 03
• 1⁄3 cup milk (or nondairy milk)
• Jaggery/brown sugar to taste Add the milk and simmer for another
minute before turning off the heat.
EQUIPMENT Spice or coffee Strain the tea into a pot to serve,
grinder, or pestle and mortar
and sweeten with jaggery or
STORAGE Spice blend can be sugar if you wish.
stored in an airtight jar in a cool,
dry place, for up to 6 months.
86
N U RT U R I N G W I S D O M
In Ayurveda, good health is achieved through balancing

our mind, body, and spirit. If you find yourself constantly
unwell or out of sorts, this could be your body’s way of
telling you that the balance has tipped somehow and that
you need to exercise wisdom to restore this.
Prajnaparadha is a Sanskrit term Ayurveda teaches us that we were

meaning “an assault against wisdom.” all endowed with reason and have the
It refers to when we know we are doing potential to engage in a higher level of
something that may be bad for us but thinking that goes beyond the instant
we do it anyway. For example, we may gratification of our earthly desires.
understand that certain foods make us When we exercise this reason, and
feel unwell, but we still eat them. nurture our wisdom, we bring balance
Similarly, we know that emotions such to our mind, body, and spirit. This helps
as hate, greed, anger, jealousy, and us achieve a more significant sense
envy can drain our mental reserves, of peace and contentment and
but at times they still consume us. experience better all-around health.
87
Seeking the very best version of

“
NUR TURING WIS D OM

yourself through selflessness can bring
balance to your whole being.
”
ACTS OF KINDNESS a neighbor who may need some practical
If we are able to live with an awareness or emotional support. Make sure you fully
of prajnaparadha, we can move beyond engage in the act of kindness as you do
any limiting behaviors and find balance. it. Make an effort to get to know and
One way to do this is to undertake acts understand your neighbor as a person
of kindness that are totally selfless, with or to learn about the work the charity you
no expectation of anything in return. are supporting undertakes. This will
Even if you can find time only once a make it more rewarding for you as well
week, you will feel the benefit in your as foster compassion and understanding
life. You could volunteer for a charity of others, both of which nurture wisdom.
you feel an affinity with, or simply help
88
FAC I A L
M A S S AG E RO U T I N E
Massaging your face with oil keeps skin supple and stimulates
energy centers on the face called marma points. This allows free
flow of energy through the body’s srotamsi, or channels.
NEED TO KNOW
01
BENEFITS Relieves stress; clears Pour oil into your hands and rub
toxins; improves the look and together to warm the oil. Place your
elasticity of facial skin and fingers at the center of your forehead
muscles.
and stroke outward, one hand after
TIME About a minute for each the other.
step. Ideally, perform every
evening before bed on
cleansed skin. 02
ITEMS NEEDED Teaspoon of Still alternating hands, stroke from the
sesame oil.
sides of the nose, over the cheeks to
PREPARATION Sit comfortably each temple. Press gently on the
in a warm place, such as your temples for a few seconds. Then make
bedroom.
circular movements over your cheeks.
Arrows
indicate the
direction of 03
strokes
Place two fingers horizontally under
your nose, then trace them around
your mouth to meet at the chin and
back to the starting point.
04
Finally, use your palms to make
upward strokes on your neck,
alternating your left and right hands.
Press gently to 89
stimulate vital energy
points located at
the temples
FAC IAL M A S S AG E ROUTINE

90
KEEP JOINTS SUPPLE
In Ayurveda, joint pain arises from an excess of vata dosha

and its cold, dry, and brittle qualities. Without enough
lubrication, joints rub together as they move. Reducing excess
vata willl relieve the pain and inflammation this causes.
Joint pain is something we all experience Decreasing vata Stick to a daily routine (see
at some time or another. Our joints are pages 26–27)—vata craves routine in order to
subject to natural wear and tear as we keep its flighty and erratic qualities in check.
age, as well as being affected by stresses Intense exercise produces excess vata, which
and strains brought on by exercise or will further stress your joints. Opt instead for
injury. When you experience pain and brisk walks, light yoga, or swimming. Keep
inflammation in your joints, it is likely you your stress levels down (see pages 60–61), and
have been aggravating vata dosha. This eat foods that are unctuous (rich in good fats)
can be from eating too many cold, dry to lubricate the joints and warm and lightly
foods that are difficult to digest or from spiced to temper vata. Drink hot water with a
overexercising, overworking, or feeling pinch each of cinnamon, turmeric, and ginger
stressed, all of which can increase vata. powders, since these spices all reduce vata.
91
“
Eating a diet rich in fatty
K EEP JOINT S S UPPLE

acids counteracts the dry qualities
of vata that cause joint pain.
”
Reducing inflammation Essential fatty Mustard oil massage Massaging
acids such as omega-3 and omega-6 help painful joints with warm oil will relieve
regulate the body’s immune response so inflammation by nourishing the joints
can reduce inflammation and also keep and tissues, stimulating movement, and
joints supple by oiling them. If you eat increasing blood flow. Mustard oil, which
fish, be sure to include mackerel, sardines, you can buy in health food stores, is
trout, or salmon in at least three meals a especially heating so will counteract the
week. Plant-based foods high in omega-3 coldness of vata. Every day after bathing,
and 6 include legumes, pulses, grains, while your skin is still warm and slightly
nuts, seeds, cereals, leafy greens, and soy damp, gently massage 1 teaspoon of
products. Eggs and ghee are also great mustard oil into affected joints.
sources of essential fatty acids.
92
BAL ANCING EVENING MEAL
According to Ayurveda, our evening meal should be the smallest

and lightest of the day. This is because agni is least active at this
time and would struggle to break down heavier foods. Khichdi, a
traditional Indian dish of mung beans and basmati rice, is both
easy to digest and balancing for all doshas.
NEED TO KNOW: 01
BENEFITS Good source of Place the rice and mung beans in a
protein and rich in sieve or strainer and rinse thoroughly
multinutrients; quick and easy
under warm, running water. Put the
to digest; detoxifies the
intestines and liver. rice and beans in a saucepan and top
with the cold water.
TIME 15 minutes for
preparation and cooking.
Ideally, eat at least 3 hours 02
before you go to bed.
Add the turmeric and salt and stir
INGREDIENTS
Makes 1 serving well. Bring the pan to boil, then
reduce the heat and simmer gently.
• 1
⁄4 cup (45g) basmati rice
Put a lid on the pan, leaving a gap
• 1
⁄8 cup (25g) mung beans
for steam to escape.
• 5oz (140ml) cold water
• Large pinch of turmeric
• Pinch of salt 03
• 2 tsp ghee (see pages 48–49) After 10 minutes, the water should
VARIATION If you like strong have evaporated. If not, cook for a
flavors, fry a teaspoon of further 2 minutes. Once ready, spoon
cumin seeds, a few slices of the khichdi into a bowl, top with the
garlic, and 4–5 curry leaves in
the ghee. Add to cooked ghee, and serve immediately.
khichdi and mix well.
93
B AL ANC ING E VENING ME AL

94
LIVE WELL,
AG E W E L L
By following simple Ayurvedic principles and making the

best lifestyle choices, we can meet the challenges of
adapting to the different phases of life and enjoy the
best of health as we grow older.
Ayurveda categorizes the stages of our AYURVEDIC AGING

lives according to the three doshas: childhood A balanced diet Stick to the Ayurvedic
represents kapha and a period of slow, stable principles of nutrition (see pages 22–23) to
growth; adulthood embodies the warm, avoid overburdening your digestive system,
quick, and transformative properties of pitta; which can lead to premature aging. As you
and old age represents the lightness, dryness, get older, you need to ensure you drink
and wisdom of vata. more water each day to counteract vata’s
By preparing for increased vata, we can dryness and keep your tissues strong.
reduce our likelihood of developing age- Daily routine Known as dinacharya (see
related ailments and ensure our later years pages 26–27), this is one of the key
are as joyful as possible—a time where we principles of Ayurveda. The repetitive
can truly relish the additional insight and nature of these rituals also helps keep your
clarity that comes with enhanced vata. brain active and strengthen memory.
95
An Ayurvedic lifestyle ensures
LIVE WELL , AG E WELL

“
the process of growing older is as
comfortable and enjoyable as possible.
”
Sleep well If you go to bed and rise Apply warm oils Abyhanga, self-massage
in line with your natural bodily rhythms with warm oil (see pages 44–45), will
(the 24-hour sleep/wake cycle), you will counteract vata’s dry properties and
sleep better. Good quality sleep is keep your skin and deeper tissues
especially important as you get older, nourished. This can be especially helpful
because poor sleep can cause a stress for those living with conditions such
response in your organs, impairing as Parkinson’s and Alzheimer’s disease,
their functioning, leading to illness and since massage reduces the production of
premature aging. Make sure you go stress hormones and increases blood
to bed at the same time each night circulation to the brain, slowing the
and try some of the techniques on deterioration of brain cells. See pages
pages 134–135 beforehand to ensure 98–99 for a detoxifying scalp massage
you get a sound night’s sleep. ritual you can try before bedtime.
96
YO G A F O R
SOUND SLEEP
By the end of the day, our minds and

bodies are often overloaded and
01
overstimulated. Yoga is an effective Legs up the wall On a yoga
way to wind down, and certain asanas mat or towel, lie on your
back near a wall, arms by
are especially useful for promoting your sides. Place your legs
sleep. These simple poses will help up the wall to form an “L”
quiet your mind and release tension shape with your body. Hold
from your body, ready for a good for up to 2 minutes.
night’s rest.
NEED TO KNOW
BENEFITS Relaxes muscles; slows heart and
breathing rate; calms the nervous system;
improves sleep quality by soothing and
clearing the mind.
TIME Around 4 minutes. Ideally practice
every night before bed.
ITEMS NEEDED Yoga mat or towel.
PREPARATION Ensure the room is warm.
Wear loose, comfortable clothing.
97
02
YOG A FOR S OUND S LEEP

Rolling like a ball Take your legs
down from the wall and hug your 03
knees to your chest, clasping your
hands around your shins. Inhale Corpse Release your clasped
and rock to a sitting position, then hands and lower your knees to
exhale as you roll back down. Roll lie flat on your back, legs
up and down in this way for straight. Put your arms down
up to 1 minute. by your sides, palms facing
upward. Relax and rest here
for up to 1 minute.
In rolling like a ball, knees

should be as close to your
head as feels comfortable
Curve your back to

help you as you rock
98
01
Warm a little oil between

your hands. Use your
palms to make small, back
and forth motions all over
your scalp for 2 minutes.
02
For the foot massage, cross
your right ankle over your left
knee. Take more oil and use
your left palm to rub the top
of your right foot from ankle
to toes.
B E D T I M E S CA L P A N D
F O O T M A S S AG E
In Ayurveda, many srotamsi (the channels through which life

energy flows) begin in the scalp and end in the soles of our
feet. In this massage, you unblock these channels and prepare
yourself for sleep by releasing any impurities and negative
energies that have accumulated during the day.
99
04
BED TIM E S C ALP AND FOOT MA S S AG E

Now repeat Steps 2 and 3 for
your left foot, using more oil if
needed. Put on a pair of socks
to help your feet retain the
nourishing properties of the oil
while you sleep.
03
Now rub the back of your
right foot from ankle to heel.
Then, using the thumbs of
both hands, massage the
sole of your right foot.
NEED TO KNOW
BENEFITS Moisturizes the skin; reduces tension
and stress by clearing mental blockages; releases
trapped emotions.
TIME Around 6 minutes: 2 minutes for scalp
massage, around 2 minutes for each foot massage.
Ideally, perform nightly just before going to bed.
ITEMS NEEDED 2–3 tsp cured sesame oil; socks
to wear overnight.
HEALING
PRACTICES
These simple practices—including
herbal preparations, medicinal foods,
and massage routines—can be tailored
to your individual needs to help you
identify, relieve, manage, and prevent
specific causes of ill health and restore
balance to your entire being.
102
HE ALING PRAC TIC ES
103
C H O L E S T E RO L- B A L A N C I N G
GREENS
C HOLES TEROL-B AL ANC ING G REENS

In Ayurveda, high cholesterol is caused by excess kapha dosha and a
disturbance of meda dhatu, the fat tissue. Balancing kapha and keeping
meda dhatu healthy is the key to keeping cholesterol in check.
Cholesterol—fat made in the liver— Ingredients—serves 1

is essential for our bodies to function • 2 large handfuls of a mixture
properly, but too much will clog the of shredded greens, such as kale,
arteries. High cholesterol is often mustard greens, spinach, chard,
caused by an overly fatty diet and and fenugreek leaves
excess kapha dosha. Following the • 1 garlic clove, thinly sliced
principles of Ayurvedic nutrition (see • 1 small red chile, finely sliced
pages 22–23) will keep kapha dosha in • 11⁄2 tsp in total of equal parts
check, as will exercising regularly, fenugreek, fennel, cumin, coriander,
to counteract kapha’s static and dense and mustard seeds
qualities with vata’s movement. • ⁄2 tsp turmeric powder
1
• 1 tsp organic ghee

SAUTÉED GREENS • Pinch of rock salt
• Squeeze of lime juice
Including plenty of bitter greens in your
diet will cut through kapha’s heavy, sticky, Fry the garlic in the ghee for a few
and oily qualities. Dress cooked greens seconds, then add the chile and
with salt and lime juice—the sharpness spices, before throwing in the greens.
and acidity will further reduce kapha. Mix well and sauté for a few minutes.
This makes a delicious, kapha-reducing Place the greens onto a serving plate
side accompaniment to any meal: and top with the salt and lime.
104
T R E AT I N G S P O T S
A N D AC N E
In Ayurveda, spots and acne are often a sign of pitta dosha

and rakta (blood) problems. The key to managing these
often-distressing conditions is to tame fiery pitta and clear
the blood of toxins.
When excess pitta circulates in the dosha and detoxifying the blood, can
bloodstream and accumulates in the be very effective for milder cases of
outer layer of the skin, it can cause spots, acne and occasional breakouts.
soreness, and redness. In mainstream Purify the blood Proper digestion is
medicine, people with acne are often key to keeping the blood clear of toxins.
given oral and topical antibiotics, or Eat calming, pitta-reducing foods such
steroid skin creams. When taken for long as asparagus, cucumber, and leafy
periods, antibiotics can upset the delicate greens. Drinking warm water flavored
balance of your natural gut bacteria, and with a good squeeze of lime juice will
steroids weaken the skin’s structure. also help purify the blood, as limes are
While it’s important to seek medical high in antioxidants.
advice if your acne is severe, Ayurvedic Manage dairy intake Dairy can be
treatments, which focus on lowering pitta eaten in moderation but must not be
105
“
A cooling herbal paste can be
TRE ATING S POT S AND AC NE

applied to the skin to treat
spots and acne effectively.
”
mixed with incompatible foods. Never turmeric, and rosewater and will calm
eat dairy with fruit or fish, as this increases inflammation. Mix half a teaspoon of
pitta. Avoid hard cheese since it is sandalwood powder and a pinch of
tamasic—tamas is the energy of heaviness turmeric powder with half a teaspoon
and lethargy, which can lead to improper of gram (chickpea) flour. Add a few drops
digestion, causing further outbreaks. of rosewater and stir to form a smooth
Destress yourself Stress also paste. Apply to affected areas of the
represents an excess of pitta dosha skin and leave for 10 minutes. Rinse off
so can trigger or worsen spots and acne. gently, and pat your skin dry with a clean
For an effective stress management towel. Use a cotton pad soaked in
technique, see pages 60–61. rosewater to remove any residue.
Healing paste This treatment is made
from wonderfully cooling sandalwood,
106
R E H Y D R AT I N G D RY,
ITCHY SKIN
In Ayurveda, itchy, flaky skin irritations, and in particular eczema,

are caused by an imbalance in all three doshas. Treatment
focuses on soothing the symptoms and on restoring balance to
prevent future outbreaks.
When food is not digested properly, Massage neem oil gently over
ama forms and circulates around the affected areas of the body every
body. Pitta dosha’s warmth can heat day after bathing.
these toxins, which aggravates the Aloe vera is cooling and anti-
skin. Itchiness can also be triggered inflammatory. The gel found inside
by too much vata dosha dryness and its leaves is intensely moisturizing
also insufficient kapha, leading the skin and penetrates the skin quickly and
to become brittle from a lack of natural deeply to counteract vata’s dryness
oils and moisture. Follow the Ayurvedic and promote healing. If you have an
routine (pages 26–27) to ensure aloe vera plant at home, pinch a leaf
proper digestion and balance in between your fingers and gently pull
the three doshas. it off from where it joins the stem.
Take a knife, carefully slit the leaf,
PLANT MEDICINES and scrape out the gel inside. Rub
The neem tree is a flowering tree this into itchy skin after bathing;
from India; neem oil is extracted unused gel can be stored in the
from the seeds of its fruit. Neem oil fridge for up to 10 days. You can
is antiseptic, antibacterial, antiviral, also buy aloe vera gel from any
and anti-inflammatory and soothes good pharmacy or health store.
skin irritations, especially eczema.
107
REHYD RATING D R Y, ITC HY S K IN

108
R E F R E S H D RY, S T R A I N E D ,
AND TIRED EYES
With ever-increasing use of computers and other digital

devices, our eyes take a great deal of daily strain. Try these
Ayurvedic techniques to rejuvenate overworked eyes.
Many eye problems arise from an excess Eye strain If your vision has
of pitta dosha. Feeling stressed, angry, started to blur, rosewater will temper
or anxious can put additional strain on pitta’s heat, and it is also wonderfully
our eyes, as can alcohol, spicy food, nourishing for the tissues of your
direct sunlight, and pollution since these eyelids, helping revive them. Soak
all contain pitta’s hot quality, which dries two cotton pads in organic, pure
out the eyes. Ayurvedic remedies focus rosewater that has been cooled in
on restoring balance to the doshas, but the fridge then squeeze excess
be sure to seek professional advice if rosewater out of the pads. Lie down,
your eyesight suddenly worsens or for close your eyes, and place a pad over
any eye injuries. each eye for 10 minutes.
Dry eyes If your eyes sting or feel
PITTA-REDUCING TECHNIQUES sensitive, use a sterile dropper to put
Tired eyes Massaging your scalp and a drop of liquefied, lukewarm,
feet (see pages 98–99) is a great way to organic ghee in each eye just before
cool the heat of pitta and draw it away you go to sleep. The high, pure fat
from your eyes. By unblocking your content in ghee will restore the
energy channels, you allow excess moisture that pitta’s heat has
pitta dosha to flow from your body. dried out.
109
REFRES H D R Y, S TRAINED, AND TIRED E YES

110
M A N AG I N G
M E N S T R U AT I O N
HE ALING PROPER TIES
Most women experience physical and emotional changes at

different points in their menstrual cycle. According to Ayurveda,
uncomfortable symptoms are due to an imbalance in the
doshas and can be alleviated by targeting the dosha
responsible for each problem.
Menstruation has different stages, each VATA MANAGEMENT

dominated by a particular dosha. First is Issues caused by vata imbalances during
vata dosha, moving the blood downward the time of your period include anxiety,
and out of the body during the 3–7 days of fear, mood swings, and feeling distracted.
your period. The second stage, at the end Try this vata-soothing milk drink each
of bleeding, is the kapha phase. Ovulation night before you go to bed during this
occurs around day 14 of a woman’s cycle stage of your cycle: add a generous pinch
at the cusp of the kapha and pitta of ground ginger and nutmeg to 1 cup
phases—pitta being the phase after of milk and bring to a boil. Pour into a
ovulation leading up to your next period. mug and add 1⁄2 teaspoon of ghee. The
Ayurveda can help you manage the heat of the ginger and lubrication from
symptoms that accompany each stage the ghee will counteract vata’s cool
by targeting the dosha affected. movement, and nutmeg aids sleep.
111
Symptoms can be managed by
M ANAG ING M ENS TRUATION

“
adding the opposite qualities of the
dosha causing the problem.
”
KAPHA MANAGEMENT PITTA MANAGEMENT
In the preovulatory stage, kapha Pitta symptoms include anger or irritation,
symptoms can include bloating, puffiness, an increase in body temperature, and
feeling heavy or sluggish, a low mood, tender breasts. Drink warm, previously
and excess sleepiness. Abhyanga (a boiled water, and add plenty of fresh
self-massage with warm oil) can be very mint leaves, which are balancing for all
helpful in managing kapha symptoms— three doshas. Sip throughout the day.
see pages 44–45 for steps. Add 1⁄2 For tender breasts, temper pitta’s fire
teaspoon of Himalayan rock salt to your by gently massaging them for 5 minutes
massage oil—this will stimulate your skin each day using 1 teaspoon of cured
and reach the deep tissues, which will sesame oil with 2 drops of cooling
ease stagnation and help movement rose essential oil added.
in the body.
112
TRADITIONAL TURMERIC 113
C O U G H A N D C O L D R E M E DY
TRAD ITIONAL TURMERIC COUG H AND COLD REMEDY

This easy-to-make drink is a traditional Ayurvedic remedy known
as haldi doodh (turmeric milk) that boosts immunity, clears the
airways, and soothes the throat. It can relieve coughs and colds
as well as prevent them. The powerful healing properties of the
turmeric are balancing for all doshas—creating peace and
harmony in the mind and body.
NEED TO KNOW: 01
BENEFITS Dries out excess Add the milk, turmeric, and black
mucus; soothes and clears pepper to a small saucepan
airways; anti-inflammatory and
and stir well.
antiseptic properties.
TIME Around 5 minutes to
prepare. 02
To treat symptoms, drink Gently warm on medium heat until
before bedtime to ensure the milk just begins to boil, then
a better night’s sleep.
immediately take off the heat.
To prevent seasonal coughs
and colds, drink 3 times a
week during winter. 03
INGREDIENTS Allow to cool a little, then add
Makes 1 serving a small amount of grated jaggery
• 1 cup (280ml) whole milk (or or raw honey to sweeten. Stir well
nondairy milk) and pour into a mug. Drink while
• 1⁄4 tsp turmeric powder still warm.
• 1⁄4 tsp ground black pepper
• Grated jaggery or raw honey
114
R E D U C I N G YO U R
RISK OF DIABETES
If you’ve been told you are at risk of developing Type 2

diabetes, an Ayurvedic routine can help you address your
diet and lifestyle. An excess of kapha dosha is indicated in
this condition, so decreasing this is key to reducing risk.
In Type 2 diabetes, the body According to Ayurveda, excess kapha

has become resistant to insulin, a dosha and meda dhatu (fat tissue) are
hormone that controls blood sugar both involved in the onset of Type 2
levels. If your blood sugar level is diabetes. Kapha is cold, slow, heavy,
higher than it should be, this can be static, soft, and oily. When a person has
a warning sign. Your doctor may tell excess kapha, they also tend to display
you that you are prediabetic or at all these qualities, having both a heaviness
higher risk of developing diabetes. in their body and mind and excessively
Type 2 diabetes can be partly genetic moist or oily skin.
but is heavily influenced by diet and If you have already been diagnosed
lifestyle, so making healthy choices in diabetic, an Ayurvedic routine can help you
these areas can help reduce your risk manage the condition, but you will also need
of developing this disease. to follow the medical advice of your doctor.
115
Fenugreek seeds can help

“
RED UC ING YOUR RIS K OF D IABETES

slow digestion and balance
blood sugar levels naturally.
”
Nutrition Avoid heavy or sugary foods counteract kapha. Exercising every day,
such as red meat, cheese, cookies and even just a brisk walk for 20 minutes,
cakes, fizzy drinks and alcohol, which will help keep kapha in check.
are rich in kapha. These foods are poorly Herbal drink Fenugreek lowers blood
digested, leading to a buildup of toxins sugar naturally by regulating how your
and contributing to the development of body absorbs carbohydrates and sugars.
unhealthy, fatty tissues. Instead, include Every morning, add 2 teaspoons of
lots of complex carbohydrates such as fenugreek seeds to 11⁄4 cup (300ml) of
brown rice, whole wheat pasta, and water and boil for 5–10 minutes until the
quinoa, which all pacify kapha. liquid has turned green and has reduced
Exercise Physical activity has the vata by a third in volume. Strain to remove
qualities of lightness and movement, the seeds and let cool slightly before
which help stimulate metabolism and drinking on an empty stomach.
116
117
O V E RC O M E B R E AT H I N G
P RO B L E M S
OVERCOM E BRE ATHING PROBLEMS

Some breathing disorders can be the result of too much kapha.
Soothe symptoms with kapha-balancing foods, an active lifestyle,
and an ancient Ayurvedic spice remedy.
Coughing, breathlessness, and up the excess liquid of kapha.

wheezing are some of the unpleasant, Regular exercise, such as walking
and at times distressing, symptoms or yoga, will add vata’s movement,
of asthma and other respiratory which counteracts kapha’s stickiness.
conditions. These are triggered by Spice remedy Trikatu, Sanskrit
too much kapha dosha, which causes for “three pungents,” is an ancient
the lungs to overproduce mucus, Ayurvedic remedy for respiratory
leading to dampness, stickiness, issues. Mix together equal parts
and heaviness. Excess kapha can of dry ginger powder, ground black
be a result of lifestyle issues or pepper, and long pepper powder
outside factors such as air pollution and store them in a screw-top jar.
and allergens. Mix a pinch of this trikatu mixture
Balance kapha Restrict foods that are plus a pinch of turmeric with 1⁄2
very sweet, sour, salty, heavy, and oily. teaspoon of raw honey and take
These all have kapha qualities, which twice a day, followed by a sip of
will trigger further mucus production. warm water. The pungent spices
Instead, choose foods and spices that strip the lung tissues and cells of
are bitter, pungent, and astringent, fatty kapha deposits, helping restore
such as garlic, ginger, turmeric, balance and allowing you to breathe
coriander, and chiles, which dry more easily.
118
M A N AG E
M E N O PA U S E
For women, menopause is a time of transition

from the pitta to vata stage of life and can bring
challenging symptoms. Manage them successfully
by keeping pitta and vata dosha in balance.
Symptoms of menopause can vary from are easier to digest, and unsalted nuts
woman to woman and range from the and seeds, which are rich in natural oils.
mood swings and hot flashes caused Fenugreek has properties that can help
by the excess heat of pitta dosha to reduce the symptoms of menopause; it is
headaches and insomnia caused by the most effective when taken as an herbal
drying effects of vata dosha imbalances. tea infusion. Add a tablespoon of
Ayurvedic remedies can soothe symptoms fenugreek seeds to 1 quart of water and
by enabling the doshas to regain balance. heat gently in a pan on medium heat for
5–10 minutes. Once brewed, strain the tea
MANAGE VATA through a sieve to remove the seeds, then
Counteract vata’s dryness by eating pour into a vacuum flask to keep warm.
stewed fruits rather than raw, which Sip regularly throughout the day.
119
Cooling asparagus helps balance

“
M ANAG E M ENOPAUS E
the heat of pitta, which can cause
hot flashes and irritability.
”
MANAGE PITTA until soft. Add a large clove of finely
To soothe the heat of pitta, eat cooling chopped garlic; 9oz of fresh, chopped
greens and avoid chiles, salt, and asparagus; and 1⁄3 cup of peeled,
alcohol—these can worsen symptoms. chopped potatoes. Cook for 5 minutes,
Asparagus is used in Ayurveda for then add 1⁄4 teaspoon of turmeric
hormonal balance. It is also an anti- powder and 1⁄2 teaspoon each of
inflammatory and antioxidant and so is ground coriander and cumin. Stir well,
excellent for reducing excess pitta then add 11⁄4 cup of vegetable stock.
dosha. A tasty way to eat asparagus is Bring to a boil for 1 minute, then cover
as a soup. Heat 2 teaspoons of ghee and reduce the heat to simmer for
and 1 teaspoon of oil in a pan. Add a 10–15 minutes. Once cool, blend, return
small, finely chopped onion and fry to the pan to warm gently, then serve.
120
01
Sit comfortably on a chair with

your back straight and feet
firmly on the floor. Relax your
shoulders and place your
hands, palms facing upward,
in your lap.
02
Close your eyes and soften
your mouth so it is slightly
open. Observe your breathing
and allow it to come to a slow,
steady rhythm.
P O S I T I V E A F F I R M AT I O N
It can be easy to become preoccupied with our shortcomings and worry

about how others see us, but this can steer us away from our true selves.
This ritual, which involves reciting a positive statement about yourself,
will help you embrace the truth that you are good enough.
121
04
POS ITIVE AFFIRMATION

Take a few more deep,
soothing breaths before
opening your eyes and
refocusing your mind on
your goals for the day.
03
Silently repeat the following positive
affirmation to yourself for at least 5
minutes: “I lovingly nourish my
unique mind, body, and spirit with
only what it needs. I know what is
good for my holistic health. That
alone is all I need.”
NEED TO KNOW
BENEFITS Steers you away from negative
thoughts and self-doubt; helps to identify true
goals; improves focus; brings inner peace and
clarity; balances the doshas.
TIME Around 5 minutes. Perform if you start to
find yourself obsessing over making decisions
or feel low in self-esteem.
122
K E E P A N X I E T Y AT B AY
Anxiety results from a vata dosha disturbance. Vata is light,

mobile, and airy, and if these qualities become excessive, they
can agitate the nervous system. Managing this condition
focuses on restoring balance to, and grounding, vata.
If you live with anxiety, you may struggle to BALANCING VATA

control your worries, feel tired or irritable, Yoga The practice of yoga is very effective
find it difficult to concentrate, and suffer for calming the mind. Even if you manage
poor or disrupted sleep. If you are already only 5–10 minutes every day, you will feel
a vata-dominant person and your nutrition the benefits. Both mountain and corpse
and lifestyle choices lead to a further pose (see pages 34–35 and 96–97) are
increase of this dosha, you may find particularly stabilizing, bringing
you are more prone to suffering from flighty vata back down to earth.
anxiety. Being extra mindful of your Walk barefoot Walking barefoot
routines and anything that adds excess outdoors (when the weather allows)
vata is important. will help you absorb the grounding
123
Keeping vata dosha in check

“
K EEP ANX IET Y AT B AY

will reduce the likelihood of
you suffering from anxiety.
”
properties of the earth, taking in its promotes an overall sense of well-being.
solid kapha qualities and bringing To make tulsi tea, take 8–10 whole tulsi
stability to an anxious, restless mind. leaves and infuse them in 21⁄2 cups of hot
Tulsi tea remedy The tulsi plant, known water. Keeping the leaves, pour the tea
as “holy basil,” is highly revered in into a vacuum flask and sip throughout
Ayurveda since it is adaptogenic, which the day to benefit from its soothing
means it helps the body adapt to effects. You can grow your own tulsi plant
stressors. Tulsi is also a natural at home—plants are available to buy at
antidepressant, its heating qualities garden centers or nurseries. Alternatively,
helping balance out excess vata dosha. you can buy tulsi leaves from whole food
Known to many as “the elixir of life,” tulsi or Indian food stores.
124
R E L I E V I N G H E A DAC H E S
We all suffer headaches from time to time. In Ayurveda,

headaches are described as vata, pitta, or kapha types,
depending on how the pain feels. They are often a signal
that we need to bring balance to the doshas.
Headaches can be caused by Pitta headaches can produce a sharp,

a variety of factors, such as stress intense burning, as well as nausea and
or illness. Treating the root cause light sensitivity. To temper pitta’s fire,
is the best long-term solution, but boil water with a teaspoon of sweet,
you can manage your symptoms cool fennel seeds. Strain to remove
Ayurvedically in the short term. If seeds and drink at room temperature.
you have persistent or frequent You can also soothe the heat of this type
headaches, see your doctor. of headache by melting a little cooling
coconut oil between your palms or in
Vata headaches cause a dull, a pan then massaging into the scalp.
throbbing sensation and are usually
triggered by day-to-day stress. Kapha headaches tend to make you
To treat these, drink warm water feel foggy and lethargic. They are usually
with a little grated ginger root—the caused by sinus congestion, colds, and
heat counteracts vata’s cold. allergies, or too much sleep. Drink water
Grounding and nourishing sesame that has been boiled with the seeds of
oil can also be used to calm vata’s two light, sweet cardamoms to counteract
mobility and dryness. Tip your head kapha’s density. You can also cut through
right back and put three drops of kapha’s heaviness by inhaling steam
warmed oil into each nostril. infused with head-clearing eucalyptus oil.
Cover your head and 125
lean over to inhale
for 5–10 minutes
RELIE VING HE ADAC HES
Add 2–3 drops of eucalyptus

essential oil to a bowl of
just-boiled water
126
DIARRHEA AND
C O N S T I PAT I O N
When food isn’t properly digested and absorbed by

your body, diarrhea or constipation can be the result.
Balancing pitta and vata doshas will bring welcome relief
from these unpleasant conditions.
DIARRHEA If diarrhea lasts more than three days,

If your stools are loose and watery, it may seek your doctor’s advice.
be your body’s way of trying to flush toxins, Rice and yogurt remedy Basmati rice
contaminated food, or even medications helps bind stools, balances all three
from your system too quickly. In Ayurveda, doshas, is highly nourishing, and is easy
diarrhea and its associated discomfort for agni to digest. Plain yogurt contains
is linked to excess pitta dosha and healthy bacteria to replace the essential
weakened agni, so it’s important to gut microbes that can be lost with
address both to rebalance your system. diarrhea. Mix together 2⁄3 cup of freshly
During a bout of diarrhea, drink plenty cooked basmati rice; 1⁄8 cup of plain,
of room-temperature water to ensure organic yogurt; and 2 teaspoons organic
your body stays hydrated and stick to ghee (see pages 48–49). Eat slowly, and
bland foods, such as the following recipe. sip room-temperature water as you do so.
127
Over- or understimulation of the

“
D IARRHE A AND CONS TIPATION

bowels occurs when pitta and vata
doshas are out of balance.
”
CONSTIPATION recipe below. If constipation lasts
With constipation, you struggle to have more than two weeks, see your doctor.
bowel movements, or to fully empty your Cumin, coriander, and fennel tea
bowels. You might sense a heaviness in Renowned for their bowel-stimulating
your intestines. The cold, hard, dry abilities, these spices support the
qualities of vata dosha are associated downward movement of vata dosha.
with constipation—you may have been Add a teaspoon each of cumin, fennel,
eating too many cold or drying foods and coriander seeds to a quart of water
or not drinking enough water. If you have and simmer for 15 minutes. Strain
been feeling afraid or lonely, these vata through a sieve to remove the seeds
emotions can also trigger symptoms. and store in a vacuum flask to keep
To relieve constipation, choose food and warm. Sip throughout the day.
drink that stimulates agni, such as this tea
128
129
L ASSI DRINK TO
S O O T H E H E A RT B U R N
L A S S I D RINK TO S OOTHE HE AR TBURN

Lassi is a traditional Indian drink made from yogurt, water, and
spices, which helps relieve the discomfort of heartburn and
indigestion. Drink a glass of lassi after eating to help agni break
down food and counteract the burning heat of pitta dosha.
NEED TO KNOW
01
BENEFITS Reduces excess Place the yogurt and water in a
stomach acid; cooling and blender. Add the ground cumin and
digestive properties reduce salt. Blend on a low pulse setting for
pitta dosha; contains beneficial
30 seconds.
bacteria that speed the digestive
process; particularly good for the
frequent heartburn experienced
during pregnancy.
02
TIME 3 minutes to prepare. Add the curry leaves to the mixture
Drink daily after lunch and and blend for another 15 seconds,
evening meals as needed. until smooth and frothy. Pour the lassi
INGREDIENTS into glasses to serve.
Makes 2 glasses
• 2
⁄3 cup (150ml) whole-milk yogurt 03
• 11⁄4 cup (300ml) cold water
Sip the lassi slowly at the end of your
• 1
⁄4 teaspoon ground cumin meal. When you have finished the
• 1
⁄4 teaspoon Himalayan rock salt drink, sit quietly for at least 5 minutes
• 12 fresh curry leaves to allow agni time and space to start
CAUTION If indigestion or its work on digesting your food.
heartburn last for more than
3 weeks, see your doctor.
130
01
Lie on your back on a bed,
with knees bent and feet flat
on the bed’s surface. Lightly
coat your hands with the oil.
Breathe slowly and deeply.
02
Begin on your right side, at
your pelvic bone. Use your
palms and fingers to make
small, circular motions over
your abdomen, working
upward to your
rib cage.
SOOTHING ABDOMINAL
M A S S AG E F O R I B S
In Ayurveda, undigested food or suppressed emotions can

disrupt agni and lead to irritable bowel syndrome (IBS). This
comforting massage helps ease symptoms such as bloating,
abdominal cramps, and fatigue by supporting agni and
improving the flow of digestive juices into the gut.
131
03
Now massage just under
S OOTHING ABD OMINAL MA S S AG E FOR IBS

your rib cage, moving
across to your left side, 05
then massage all the way
down your left side to the Taking more oil if you need to,
pelvic bone. repeat Steps 2–4 until your
symptoms ease. To finish,
wipe off any excess oil and
lie quietly for a few minutes
before you get up.
04
Bring both hands to
your navel and use your
fingertips to make small
clockwise circles, pressing
a little deeper if this
is comfortable.
NEED TO KNOW
BENEFITS Relieves pain and cramps; supports vata dosha by promoting
movement of food downward through the intestines; relaxes muscles and
relieves excess gas.
TIME Around 5–10 minutes. Perform as often as needed, when
uncomfortable symptoms begin.
ITEMS NEEDED 1–2 tsp cured sesame oil; towel.
CAUTION If you think you may have IBS, see a doctor.
132
E A S E B AC K PA I N
In Ayurveda, problems with bones and the skeleton are

associated with too much of vata dosha’s light, mobile,
and brittle qualities. Pain is also a vata function, so treating
back pain focuses on decreasing excess vata dosha.
Vata’s cold, dry, hard, and rough qualities TARGETING THE CAUSES
can all contribute to back pain. Vata can Use a support in your lower back area
especially creep in when you are in cold and around your shoulders, to prevent
conditions for long periods of time. In slouching when you are sitting for long
Ayurveda, emotions always play a key spells. This offers the spine the stability
role; the spine needs stability, so if you it needs, counteracting vata’s mobility.
feel unsupported emotionally, you may Yoga keeps the back supple and free of
also experience back pain. Here are a few tension, as well as increasing blood flow,
ways in which an Ayurvedic approach can which will warm the body and counteract
ease the misery of back pain—however, if vata’s cold and dry properties. See pages
discomfort does not improve after three 34–35, 82–83, and 96–97 for some simple
weeks, you should see your doctor. postures to try.
133
The heat of pitta will reduce

“
E A S E B AC K PAIN
dry, mobile vata and relieve
your back pain.
”
Journaling (see pages 66–67) is a way In a pan, gently warm 2 tablespoons
of processing your experiences and of castor oil and a peeled clove of garlic
emotions through writing them down. It for about 5 minutes. Remove the garlic
can help you stabilize any thoughts and and let the oil cool slightly before gently
feelings that are adding to your back pain. rubbing it into your lower back in smooth,
circular strokes. Continue for around 10
GARLIC OIL MASSAGE minutes or until tension eases. If possible,
A massage with warm garlic oil is a great massage after bathing when your skin is
way to counteract vata’s cold, dry still warm and slightly damp—the oil will
properties. The friction from rubbing lock in the moisture. If you have a willing
creates warmth, and the garlic has pitta helper, lie on your stomach and have
dosha qualities that also temper vata. them massage the painful areas for you.
134
135
B E AT I N G I N S O M N I A
BE ATING INS OMNIA

Sleep is essential for both health and happiness—a precious
time to restore and replenish the body and mind. If you have
sleep problems, an Ayurvedic approach can often help you
get the rest you need.
Insomnia is associated with an Switch off digital devices after your

excess of vata and pitta doshas. evening meal. The light from these
Both have lightness, mobility, and devices disrupts your internal clock,
ungroundedness, whereas sleep keeping your body on high alert
requires kapha’s static quality as well instead of letting it prepare for rest.
as its heaviness and stability. Our busy Avoid alcohol and caffeine in the
lives create a hostile environment for evening; both are stimulants and
sleep: hectic work schedules, irregular increase pitta dosha’s sharpness.
routines, late nights, working on Take a warm bath with 5 drops of
screens, and day-to-day worries all lavender essential oil (see pages
cause excess vata and pitta, keeping 52–53) an hour before bed. Lavender
our minds active when we should has kapha’s calming properties.
be sleeping. Have a milky drink half an
Use your bedroom only for sleep— hour before bed. Add a pinch of
working, watching TV, or eating nutmeg and 1⁄4 teaspoon of ghee
in your bedroom all encourage the to a mug of hot milk. Nutmeg is
lively, fast-moving properties of pitta sleep-enhancing, while ghee helps
and vata to enter your sleeping space. replenish the body’s tissues.
136
R E S O U RC E S
These pages offer some recommended reading, information, and resources

to further your Ayurvedic knowledge and practice. If you would like
professional support, or if you require treatment for more complex or
long-term conditions, see the directories section for help finding a qualified
Ayurvedic Medicine Practitioner.
FURTHER READING
Practical Ayurveda Sivananda Yoga Vedanta Centre (DK)
Textbook of Ayurveda: Volume 1: Fundamental Principles Vasant Lad (Ayurvedic Press)
Ayurveda and the Mind Dr. David Frawley (Lotus Press)
The Complete Book of Ayurvedic Home Remedies Vasant Lad (Harmony)
Ayurveda: A Life of Balance Maya Tiwari (Motilal Banarsidass)
Ayurveda (Idiot’s Guides) Sahara Rose Ketabi (Alpha)
ONLINE RESOURCES
The Ayurvedic Institute
www.ayurveda.com
The Chopra Center
www.chopra.com
Banyan Botanicals
www.banyanbotanicals.com
Essential Ayurveda
www.essentialayurveda.com
137
RELATED READING
B.K.S. Iyengar Yoga: The Path to Holistic Health B.K.S. Iyengar (DK)
The Complete Illustrated Guide to Aromatherapy Julia Lawless (Element Books)
The Vision: Reflections on the Way of the Soul Kahlil Gibran (Penguin)
The Alchemist Paulo Coelho (HarperCollins)
PRACTITIONER DIRECTORIES/ASSOCIATIONS
Association of Ayurvedic Professionals of North America (AAPNA)
www.aapna.org
National Ayurvedic Medical Association (NAMA)
www.ayurvedanama.org
Give Back Yoga Foundation
www.givebackyoga.org
International Ayurveda Congress
www.internationalayurvedacongress.com
PRIVATE SESSIONS AND TRAINING

Private consultations with personalized health and well-being
programs, as well as ongoing Ayurvedic holistic health support,
are available with Sonja Shah-Williams. Sonja also offers mentoring
and training sessions for practitioners by appointment and remote
consultations for those who are not able to see her in person.
For more information contact:
Sonja Shah-Williams
www.anala.co.uk
138
G L O S S A RY
ABHYANGA EGO
Self-massage with warm oil; a key The part of the mind associated with
component of Ayurvedic healing practices. conscious thought; the ego is responsible
for the sense of self.
AGNI
The digestive fire. Agni needs to be kept ELEMENTS
in peak condition to digest food properly, There are five elements in the universe
create healthy dhatus (tissues), and present in everything: ether, air, fire,
produce ojas (immunity). water, and earth.
AMA GHEE
Toxins created by undigested food and Clarified organic butter; used in Ayurveda
unprocessed emotions. If these build up, in many ways, including for cooking, in
they will begin to circulate around the medicines, or on the skin.
body, leading to disease.
HOLISTIC WELLNESS
CHAKRAS An approach that considers the whole
The seven energy points in the body person and everything about them instead
through which vital life force passes. of focusing on individual symptoms.
Energy must flow freely through these
points—blocked chakras lead to ill health. KAPHA DOSHA
The dosha responsible for structure and
DHATUS cohesion. Its qualities are heavy, dense,
The seven types of tissues that make up cold, oily, liquid, slow, smooth, slimy,
the physical body: plasma, blood, muscle, static, and sticky.
fat, bone, marrow/nerve, and
reproductive tissue. MALAS
The body’s waste products: stools, urine,
DOSHAS and sweat.
The three energies that make up the mind,
body, and spirit. When the doshas are MANTRA
balanced, holistic health is maintained, but A repeated phrase or sound that is used
any disturbance can lead to illness. as part of a healing or meditative practice.
139
MEDITATION PRANA
A practice that usually involves focusing The vital life force. Prana describes both
the mind and controlling the breath to the creative energy and power of the
help create silence and stillness within, universe and the breath that gives life to
freeing a person from unhelpful thoughts every living thing.
and calming their whole being.
SROTAMSI
MINDFULNESS The channels in our bodies through which
A psychological technique of focusing substances and vital life force pass.
attention on the here and now, allowing
feelings and thoughts to pass without VATA DOSHA
judging or becoming distracted by them The dosha responsible for all movement.
in order to be more in tune with, and Its qualities are cold, subtle, rough, clear,
aware of, the surrounding world. dry, mobile, and light.
OJAS YOGA
The biological substance circulating A system of exercises for body and mind;
around the body that equates to the sister practice of Ayurveda, it helps
immunity. It is the end product of all unite the mind, body, and spirit.
seven tissues being nourished
properly. Ojas protects the tissues
from the possible damaging effects
of imbalanced doshas.
PITTA DOSHA
The dosha responsible for transformation.
Its qualities are hot, light, spreading,
liquid, sharp, and oily.
PRAKRUTI
A person’s prakruti, or constitution, is
made up of a proportion of the three
doshas. This is unique for each individual.
140
INDEX
Index entries in bold indicate specific wellness and healing practices.
A daily routine 25, 26–27,

94
Overcome Breathing
Problems 116–117
acne 104–105
doshas 17, 18–19 pranayama 56
aging 94
Live Well, Age Well 94–95 health-care system 13 spice remedy 117
agni 16, 20–21, 22, 23, 27, holistic approach 10, 63

33, 126, 130 origins of 12 C
keeping agni healthy scriptures 12 chai (tea) 85
20–21, 51 what it is 6, 10 chakras 80
stimulating 46, 127 Charaka Samhita 12
aloe vera 106
B Cholesterol-Balancing
Greens 102–103
ama 14, 16, 20, 22, 23, 42, back pain 132
44, 46, 51, 64, 70, 106, 115 chyawanprash 77
Ease Back Pain
Tongue Scraping to Clear Communicating with
132–133
Toxins 36–37 Others 54–55
balance 10, 25
Amavisha 36 constipation see Diarrhea
barefoot, walking 122–123
and Constipation
anger 53, 56, 61, 111
bathing 61, 76–77, 135
coughs and colds 113
Breathing Out Anger
blood, purifying 104
56–57 Traditional Turmeric
body systems 16–17 Cough and Cold Remedy
anxiety 20, 38, 61, 122
breakfast 27 112–113
Keep Anxiety at Bay
Nourishing Breakfast cumin, coriander, and fennel
122–123
Porridge 32–33 tea 127
see also stress
breast tenderness 111
ashoka powder 72–73
Ashtanga Hridayam 12
breathing D
alternate nostril breathing daily principles 24–25
Ayurveda 54, 68–69 daily routine 25, 26–27,
benefits of 14–15 Breathing for Focus 94
body systems 16–17 68–69 dairy foods 104–105
daily principles 24–25 Breathing Out Anger depression 38, 123
56–57 dhatus 16, 20, 33, 53, 64
diabetes 114
exercise and nutrition 115
F preparing for conception 76,
77
141
Fasting to Cleanse and
Reducing Your Risk of Reviving Masala Chi 84–85
Clarify 70–71
Diabetes 114–115 rice and yogurt remedy 126
fatigue 40–41, 50
Diarrhea and Constipation sautéed greens 103
“feel good” hormones 63
126–127
food and meals 24, 27, 41, soothing milk drink 110, 135
digestive process 20–21,
58–59, 90, 115 soups 47, 119
64–65
asparagus soup 119
Diarrhea and tulsi tea 123
Ayurvedic principles of
Constipation 126–127 see also digestive process
nutrition 22–23
doshas 17, 18–19, 25, 26 foot massage 98–99, 108
Balancing Evening Meal
imbalance 18, 54 forgiveness of self and others
92–93
see also kapha dosha; pitta 42, 59
chickpea curry 47
dosha; vata dosha Embrace Forgiveness 42–43
Cholesterol-Balancing
E Greens 102–103
cumin, coriander, and
G
early rising 27, 38, 41 garlic oil massage 133
fennel tea 127
ego 58 Ghee—An Ayurvedic
energy balls 65
Quieten Your Ego 58–59 Superfood 48–49, 108
Enjoy a Good Lunch
elements of the universe 18 gratitude, cultivating 59
46–47
energy
Energizing Afternoon essential fatty acids 91
Fasting to Cleanse and
H
Yoga Stretch 82–83 headaches 124
energy balls 65 Clarify 20, 70–71
kapha headaches 124
Increase Your Energy fenugreek herbal drink 115,
pitta headaches 124
40–41 118
Relieving Headaches
prana (life energy) 17, 38, Ghee—An Ayurvedic
124–125
68, 80 Superfood 48–49, 108
vata headaches 124
see also doshas khichdi 70, 71, 92
essential fatty acids 91 Lassi Drink to Soothe
essential oils 53, 61 Heartburn 128–129 I
immune system
exercise 90, 115, 117 Maintaining a Healthy
Weight 50–51 Boost Your Immunity 64–65
eye problems 108
Refresh Dry, Strained, Nourishing Breakfast immune response 91
and Tired Eyes 108–109 Porridge 32–33 ojas 16, 20, 38, 64–65
142 inflammation 90, 91
irritable bowel syndrome
Bedtime Scalp and Foot
Massage 95, 98–99
O
ojas (immunity) 16, 20, 38,
130–131 Facial Massage Routine
64–65
88–89
J garlic oil massage 133
P
joint pain 90 mustard oil massage 91
perspective, sense of 66
Keep Joints Supple 90–91
Rehydrating Dry, Itchy pitta dosha 17, 19, 27, 129
mustard oil massage 91 Skin 106–107
imbalance 53, 55, 56, 58, 61,
Journaling for Perspective Restorative Self-Massage 104, 105, 108, 110, 111, 119,
41, 66–67, 133 44–45, 95, 111 126, 135
joy 24, 63, 65 Soothing Abdominal life stage 94
Find Your Joy 62–63 Massage for IBS
pitta fatigue 41
130–131
K throat massage 80–81
pitta headaches 124
qualities 19
kapha dosha 17, 19, 27 meditation 38
imbalance 50, 53, 55, 61, prajnaparadha 86, 87
Meditation for
103, 110, 111, 114, 117 prakruti 10, 17, 18
Mindfulness 78–79
kapha fatigue 40–41 prana (life energy) 17, 38, 68,
menopause
80
kapha headaches 124 Manage Menopause
pranayama 56
life stage 94 118–119
pregnancy
qualities 19 symptoms 118
essential oil use 53, 61
khichdi 70, 71, 92 menstruation 110
fasting and 70
kindness, small acts of 59, 87 Managing Menstruation
Lassi Drink to Soothe
110–111
Heartburn 128–129
L mindfulness 63
Preparing for Conception
Lassi Drink to Soothe Be Fully Present in Your
76–77
Heartburn 128–129 Life 74–75
letter-writing ritual 42–43 Meditation for
life stages 94 Mindfulness 78–79 R
Live Well, Age Well 94–95 resources 136–137
N rhythms of life 26
M nature, spending time

rosewater 108
malas 16 in 38
massage 41 neem oil 106
S socializing 63
Speak Your Truth 80–81
qualities 19 143
Sat Nam 81 vata fatigue 40
spots 104–105 vata headaches 124
scalp massage 95, 98–99,
108, 124 srotamsi 17, 36, 98
self-knowledge 15, 25 stress 61, 105

Wash Away Your Stress
W
self-love 38 weight management 50–51
Finding Self-Love 38–39 60–61
wisdom 86
Mantra to Nurture Sushruta Samhita 12
Nurturing Wisdom 86–87
Self-Esteem 72–73 svedana 61
writing
Positive Affirmation journaling 41, 66–67, 133
120–121 T letter-writing ritual 42–43
self-reflection 25, 63 throat massage 80–81
tongue scraping 36–37
sensory overload 38
sesame oil 124 truth affirmation 80–81 Y
tulsi tea 123 yoga 40, 122
cured 45
turmeric milk 113 for back pain 132
skin
healing paste 105 Energizing Afternoon
Nurturing, Balancing Oils V Yoga Stretch 82–83
for the Skin 52–53 vata dosha 17, 19, 27, 127, Revitalizing Morning
132 Yoga 34–35
Rehydrating Dry, Itchy
Skin 106–107 imbalance 38, 53, 54, 61, for weight management 51
Treating Spots and Acne 90, 110, 118, 122, 135 Yoga for Sound Sleep
104–105 life stage 94 96–97
see also massage

sleep
Beating Insomnia
134–135
bedtime 27, 95
good sleep 25, 73, 95
Yoga for Sound Sleep
96–97
144 ABOUT THE AUTHOR
Sonja Shah-Williams is the founder and owner of Anala, a private Ayurvedic practice
and lifestyle brand in London. She writes regularly about all aspects of holistic health,
both for publications and on her website, offering guidance and her own unique
modern approach to Ayurvedic healing. As well as providing one-on-one consultations
and bespoke lifestyle programs for clients, Sonja also offers training sessions in the
basic principles of Ayurveda that can be used to improve all areas of holistic well-being.
Sonja recently launched her own range of Ayurvedic flower body oils, which she created
to bring the ancient Ayurvedic art of anointing to a modern setting.
AUTHOR’S ACKNOWLEDGMENTS
I am eternally grateful to my principal university lecturers, Dr. Palitha Serasinghe,
Dr. Marouf Athique, Dr. Venkata Joshi, and Dr. Anjali Joshi, for their wisdom, humility,
and unfailing support during my years of learning. These wonderful souls shone a
bright light on the deep layers of Ayurveda that allowed me to absorb its philosophical,
scientific, and spiritual significance and incorporate it into my own psyche. Thank
you to my wonderful parents: my late, much missed father, a doctor and visionary;
and my darling mother, whose support for everything I do is the embodiment of mother
love. Both instilled in me the importance of holistic health and unconditional love.
Thank you to my husband, Paul, and my children, Jake H. and Millie B. Thank you
for choosing me to offer you my mother love, which is infinite. Thank you to my
brother and sister-in-law, Sunil and Sharmila; Ani, my “other daughter”; and my sister
and brother-in-law, Bella and Del. Thanks to Pat and Ed and the Williams family.
Thank you to all members of my Yorkshire Indian family—you know who you are. What
a special bond and story we have running through our souls. Thank you to all my amazing
girlfriends for all your love and support. Thank you mostly for being on my life journey
with me. Special thanks to the wonderful team at DK: Dawn Henderson, Rona Skene,
Louise Brigenshaw, Aimée Longos, Mandy Earey, Kiron Gill, and illustrator Weitong Mai.
PUBLISHER’S ACKNOWLEDGMENTS
DK would like to thank the following for their assistance in the publication of this book:
John Friend for proofreading; and Marie Lorimer for compiling the index.
DISCLAIMER
While the information in this book has been self-treat serious or long-term problems without
carefully researched, the publisher and authors first consulting a qualified medical practitioner
are not engaged in providing health advice for as appropriate, and always seek professional
individual readers. The book is therefore not a medical advice if problems persist. If you are
substitute for expert medical advice and is not pregnant or taking prescribed medicines, seek
to be relied on for medical, health care, medical advice before changing, stopping, or
pharmaceutical, or other professional advice on starting any medical treatment or using any
specific circumstances and in specific locations. alternative therapy. Never disregard expert
The information in this book cannot replace medical advice or delay in seeking advice or
sound judgment and good decision-making treatment due to information obtained from this
in matters relating to personal health, and you book. Neither the publisher nor the authors can
are advised always to consult a doctor or other accept any liability for loss, injury, or damage
health professional for specific information on arising directly or indirectly from any use or
such matters. Do not try to self-diagnose or misuse of information and advice in this book.

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A LITTLE BOOK OF SELF CARE

Illustrated by Weitong Mai

All rights reserved. Without limiting the rights under the

DISCLAIMER see page 144

Printed and bound in China

For the curious

This book was made with Forest

HEALING PRACTICES 100

Ayurveda has been flowing through my being since I was a child

An ancient system of health care that focuses on the individual

I studied for a degree in Ayurveda more than a decade ago,

This little book of Ayurveda is divided into two themes. In

I truly wanted this book to support you to become your own

Enjoy exploring the life-enriching teachings of Ayurveda; my wish

With love and gratitude,

Ayurveda is an ancient system of health care that focuses on

Ayurveda was born out of the wisdom of ancient

WHERE IT ALL BEGAN teachings were recorded in writing around

Ayurveda is the most

ORIG INS AND TRAD ITIONS

A SYSTEM OF HEALTH CARE and plants to heal, have their roots

in order to prevent the likelihood of

BENEFIT S OF AYUR VEDA

In Ayurveda, the body systems are described as a series

Malas Ama Dhatus

AYUR VED IC BODY S Y S TEMS

Each of us is made up of three doshas, or energies. When the

At the heart of Ayurveda is this principle: constantly changes according to a host

Eating at the same time

AVOID THE COLD

In Ayurveda, food is medicine, and nutrition is at the heart

THE POWER OF FOOD

How and where should I eat?

Ayurveda delivers a simple message that each of us can

E VER YDAY PRINC IPLES

Dinacharya or “daily routine” is a guiding principle of

THE RHYTHMS OF LIFE

K EEPING A DAILY ROUTINE

NOURIS HING BRE AK FA S T PORRID G E

Yoga and Ayurveda are sister

Downward-facing dog From

RE VITALIZ ING MORNING YOG A

Your head hangs free in

In downward-facing dog, palms

Tongue scraping is an ancient Ayurvedic practice that

Removing toxins from the tongue

TONG UE S C RAPING TO C LE AR TOX INS

Ayurveda places great importance

FIND ING S ELF -LOVE

The stresses and demands of a modern, fast-paced life

Mental fatigue is a vata disorder, To overcome this, eat a vata-pacifying

Balancing whatever dosha you

INC RE A S E YOUR ENERG Y

Use your notes to help

EM BRAC E FORG IVENES S

Pour a little oil into your hands and

Abhyanga (self-massage with warm oil) is a key component of

RES TORATIVE S ELF -MA S S AG E

Continue down your body,