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Ayurveda (Idiot's Guides) PDF

352 Pages·2017·3.71 MB·english
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“A must-read for anyone coming to Ayurveda for the first time or as a readable brush-up for all. Sahara offers a contemporary explanation of Ayurvedic wisdom that resonates with today’s readers.” —Deepak Chopra A y Ayurveda u r v e d a Ayurveda’s time-tested The wonderful Ways to incorporate approach to health and healing potential Ayurvedic practices in well-being Ayurveda offers your life Sahara Rose Ketabi with Foreword by Deepak Chopra Ayurveda by Sahara Rose Ketabi A member of Penguin Random House LLC Publisher: Mike Sanders Associate Publisher: Billy Fields Acquisitions Editor: Janette Lynn Cover Designer: Lindsay Dobbs Book Designer: William Thomas Compositor: Ayanna Lacey Proofreader: Lisa Starnes Indexer: Brad Herriman First American Edition, 2017 Published in the United States by DK Publishing 6081 E. 82nd Street, Indianapolis, Indiana 46250 Copyright © 2017 Dorling Kindersley Limited A Penguin Random House Company 17 18 19 10 9 8 7 6 5 4 3 2 1 001–305396–August2017 All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner. Published in the United States by Dorling Kindersley Limited. IDIOT’S GUIDES and Design are trademarks of Penguin Random House LLC ISBN: 9781465462763 Library of Congress Catalog Card Number: 2017930736 Note: This publication contains the opinions and ideas of its author(s). It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author(s) and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The author(s) and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Trademarks: All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books, DK, and Penguin Random House LLC cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark. DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, 345 Hudson Street, New York, New York 10014 or [email protected]. Printed and bound in USA Contents Part 1: Ancient Wisdom, Modern Application .................................1 1 Discovering Ayurveda .................................................................3 What Is Ayurveda? .........................................................................................................................................4 The Meaning of Ayurveda .........................................................................................................................4 The History of Ayurveda ............................................................................................................................4 Ayurveda Today .............................................................................................................................................6 Ayurvedic Versus Western Medicine ......................................................................................................7 Ayurveda and Yoga.......................................................................................................................................8 A Spiritual and Medical System ............................................................................................................9 Ayurveda’s Two Main Principles............................................................................................................9 The Eight Branches of Ayurveda .............................................................................................................9 The Secret to Health ..................................................................................................................................11 The Ayurvedic View of Health ..............................................................................................................12 The Ayurvedic View of Life ....................................................................................................................12 Digesting Food and Thoughts: Ojas and Ama ............................................................................14 Beginning Your Journey ...........................................................................................................................15 2 Practicing Ayurveda ...................................................................17 You May Be Practicing Ayurveda Already ..................................................................................18 Your Morning Routine .............................................................................................................................18 Herbal Teas and Remedies .....................................................................................................................19 Oils ...................................................................................................................................................................21 More Ayurvedic Practices .......................................................................................................................22 Misconceptions About Ayurveda ........................................................................................................23 Ayurveda Is Time-Consuming ..............................................................................................................23 You Have to Be a Vegetarian .................................................................................................................23 It Only Includes Indian Food ..................................................................................................................24 Anybody Can Practice Ayurveda .......................................................................................................25 3 The Cornerstone of Ayurveda ................................................27 The Vedas ..........................................................................................................................................................28 The Upavedas ..............................................................................................................................................28 Shad Darshan: The Six Philosophies of Life ....................................................................................29 The Mind-Body Connection ..................................................................................................................29 The Three Doshas and the Five Elements That Create Them ......................................29 Vata: Air and Ether ....................................................................................................................................30 Pitta: Fire and Water ................................................................................................................................31 Kapha: Earth and Water ..........................................................................................................................32 We Are All the Doshas ..............................................................................................................................32 iv Ayurveda Part 2: Your Unique Mind-Body Type .............................................35 4 Discovering Your Dosha ...........................................................37 Dosha Quiz .......................................................................................................................................................38 Dosha Quiz Results .....................................................................................................................................40 Vata Characteristics...................................................................................................................................41 Pitta Characteristics ..................................................................................................................................41 Kapha Characteristics ...............................................................................................................................42 Making Sense of the Doshas ..................................................................................................................43 Vata Types .....................................................................................................................................................43 Pitta Types ....................................................................................................................................................45 Kapha Types .................................................................................................................................................46 5 Qualities of the Doshas ............................................................49 Understanding the Doshas as Qualities ..........................................................................................50 Your Qualities .................................................................................................................................................53 Balancing Your Qualities ........................................................................................................................54 Your Choices Affect Your Characteristics ..........................................................................................55 Addressing the Causes ...............................................................................................................................55 Dryness ...........................................................................................................................................................55 Oiliness ...........................................................................................................................................................56 Heaviness .......................................................................................................................................................56 Lightness.........................................................................................................................................................56 6 The Best Foods for Each Dosha ............................................59 The Best Foods for Vatas .........................................................................................................................60 Fruits ...............................................................................................................................................................60 Vegetables .......................................................................................................................................................61 Grains .............................................................................................................................................................62 Legumes ..........................................................................................................................................................62 Dairy ...............................................................................................................................................................63 Nuts and Seeds ............................................................................................................................................64 Animal Products ..........................................................................................................................................64 Oils ...................................................................................................................................................................65 Sweeteners .....................................................................................................................................................66 Spices ...............................................................................................................................................................67 Sample Vata Recipe ....................................................................................................................................68 The Best Foods for Pittas ........................................................................................................................69 Fruits ...............................................................................................................................................................69 Vegetables .......................................................................................................................................................70 Grains .............................................................................................................................................................71 Legumes ..........................................................................................................................................................71 Contents v Dairy ...............................................................................................................................................................72 Nuts and Seeds ............................................................................................................................................73 Animal Products ..........................................................................................................................................73 Oils ...................................................................................................................................................................74 Sweeteners .....................................................................................................................................................74 Spices ...............................................................................................................................................................75 Sample Pitta Recipe ...................................................................................................................................76 The Best Foods for Kaphas .....................................................................................................................77 Fruits ...............................................................................................................................................................77 Vegetables .......................................................................................................................................................77 Grains .............................................................................................................................................................78 Legumes ..........................................................................................................................................................79 Dairy ...............................................................................................................................................................79 Nuts and Seeds ............................................................................................................................................80 Animal Products ..........................................................................................................................................80 Oils ...................................................................................................................................................................81 Sweeteners .....................................................................................................................................................81 Spices ...............................................................................................................................................................82 Sample Kapha Recipe .................................................................................................................................83 7 Nature Versus Imbalance .........................................................85 Prakriti .................................................................................................................................................................86 The Dosha You Were Born With .........................................................................................................86 Case 1: Vata ..................................................................................................................................................87 Case 2: Pitta .................................................................................................................................................88 Case 3: Kapha ...............................................................................................................................................88 Assessing Your Natural Tendencies .....................................................................................................89 Your Shifting Vikruti .................................................................................................................................89 Causes of Vata Imbalance .........................................................................................................................89 What Happens When Your Vata Is Excess? .....................................................................................90 Causes of Pitta Imbalance ........................................................................................................................91 What Happens When Your Pitta Is Excess? .....................................................................................91 Causes of Kapha Imbalance .....................................................................................................................92 What Happens When Your Kapha Is Excess? ..................................................................................92 Knowing Your Imbalances .......................................................................................................................93 8 Lifestyle Practices for Each Dosha ........................................95 Vata Practices ..................................................................................................................................................96 Establish a Routine .....................................................................................................................................96 Slow It Down ...............................................................................................................................................97 Yoga Practice ................................................................................................................................................98 Meditation Tips ........................................................................................................................................101 vi Ayurveda Pitta Practices................................................................................................................................................103 Chill Out ......................................................................................................................................................103 Practice Mindfulness ..............................................................................................................................104 Stay Cool .....................................................................................................................................................104 Yoga Practice ..............................................................................................................................................105 Meditation Tips ........................................................................................................................................107 Kapha Practices ...........................................................................................................................................109 Move Your Body .......................................................................................................................................110 Try New Things .......................................................................................................................................110 Practice Forgiveness .................................................................................................................................110 Yoga Practices ............................................................................................................................................111 Meditation Tips ........................................................................................................................................113 Pranayama ..................................................................................................................................................114 Part 3: Establishing an Everyday Routine ......................................117 9 The Times According to Ayurveda .......................................119 Categorizing Time ....................................................................................................................................120 Why Follow an Ayurvedic Schedule? .................................................................................................120 How the Dosha Times Work.................................................................................................................121 Kapha Time (6 a.m. to 10 a.m.)...........................................................................................................122 Rise Right Before the Sun .......................................................................................................................123 Move Your Body .......................................................................................................................................123 Eat a Light Breakfast ..............................................................................................................................124 Pitta Time (10 a.m. to 2 p.m.) ...............................................................................................................125 Stay Present ................................................................................................................................................125 Tackle Your Hardest Task ....................................................................................................................125 Make Lunch Your Biggest Meal .........................................................................................................126 Vata Time (2 p.m. to 6 p.m.) ...................................................................................................................127 Tap into Your Creativity .......................................................................................................................127 Stay Grounded ...........................................................................................................................................127 Snack Smart, Not Sweet .........................................................................................................................128 Kapha Time (6 p.m. to 10 p.m.) ............................................................................................................128 Settle Down .................................................................................................................................................128 Eat a Light Dinner ..................................................................................................................................129 Walk After Your Meal ............................................................................................................................130 Pitta Time (10 p.m. to 2 a.m.) ...............................................................................................................130 Turn Off Electronics ...............................................................................................................................131 Turn Off Your Mind ..............................................................................................................................131 The Importance of Sleep .........................................................................................................................132 Get Quality Sleep Before Midnight ....................................................................................................133 Contents vii Vata Time (2 a.m. to 6 a.m.) ..................................................................................................................133 The Veil Between Earth and Universe Is Lifted ...........................................................................133 Sacred Time for Meditation .................................................................................................................134 10 Setting Up Your Morning Routine ........................................135 The Importance of Your Morning Routine ...............................................................................136 How Your Mornings Set Your Day...................................................................................................136 The Benefits of a Morning Routine ...................................................................................................137 What If You Don’t Have Time? ..........................................................................................................137 What If You’re Not a Morning Person? ...........................................................................................138 Scheduling Your Morning Routine ....................................................................................................139 Tongue Scraping.........................................................................................................................................139 Mouth and Tongue Toxins ...................................................................................................................140 Digestion Begins on the Tongue ..........................................................................................................140 Scrape More; Eat Less.............................................................................................................................141 Types of Tongue Scrapers ......................................................................................................................141 How to Scrape Your Tongue .................................................................................................................142 Oil Pulling .......................................................................................................................................................142 Types of Oil to Use ...................................................................................................................................142 How to Oil Pull .........................................................................................................................................143 Drink Something Hot ..............................................................................................................................143 Hot Is Hydrating ......................................................................................................................................144 Hot Stimulates the Digestive Fire ......................................................................................................144 Hot Aids Cleansing ..................................................................................................................................145 11 Ayurvedic Nightly Rituals .......................................................147 Slowing Down for Sleep ........................................................................................................................148 Technology Detox .....................................................................................................................................148 Set the Scent ................................................................................................................................................148 The Benefits of Pink Himalayan Sea Salt ......................................................................................149 Dry Brushing ................................................................................................................................................149 Why Dry Brush? .......................................................................................................................................150 How to Dry Brush ....................................................................................................................................150 Abhyanga (Self-Oil Massage) ..............................................................................................................151 The Benefits of Abhyanga......................................................................................................................151 How to Practice Abhyanga ....................................................................................................................152 Types of Oils to Use ..................................................................................................................................154 Nasal Cleansing ..........................................................................................................................................154 Why Cleanse Your Nostrils? .................................................................................................................154 Neti ................................................................................................................................................................155 Nasya ............................................................................................................................................................155 viii Ayurveda Part 4: Ayurvedic Nutrition .............................................................157 12 The Digestive Fire Agni ...........................................................159 Understanding Agni .................................................................................................................................160 The Importance of Your Internal Fire ..............................................................................................160 Digestion and the Doshas ......................................................................................................................160 Your Body Begins with Digestion .......................................................................................................161 Your Second Brain ...................................................................................................................................162 The Four Types of Digestive Fires ................................................................................................164 Sama Agni (Balanced) ............................................................................................................................165 Vishama Agni (Vata, Irregular) ..........................................................................................................165 Tikshna Agni (Pitta, Sharp) ................................................................................................................166 Manda Agni (Kapha, Dull) ..................................................................................................................166 The Best Foods for Each Agni Type ..............................................................................................167 Foods for Vishama Agni..........................................................................................................................167 Foods for Tikshna Agni ..........................................................................................................................168 Foods for Manda Agni ............................................................................................................................169 13 The Ayurvedic Perspective on Nutrition..............................171 The Five Types of Nutritional Disorders ...................................................................................172 Quantitative Dietary Deficiency ........................................................................................................172 Qualitative Dietary Deficiency ...........................................................................................................172 Quantitative and Qualitative Overnutrition ................................................................................173 Toxins in Food ...........................................................................................................................................173 Foods Unstable for One’s Doshic Constitution ................................................................................173 Treating the Disorders ............................................................................................................................173 Quantitative Deficiencies ......................................................................................................................174 A Closer Look at Quantitative Deficiencies ....................................................................................174 Treating Quantitative Deficiencies ...................................................................................................175 Qualitative Deficiencies .........................................................................................................................175 A Closer Look at Qualitative Deficiencies .......................................................................................175 Treating Qualitative Dietary Deficiencies .....................................................................................176 Quantitative and Qualitative Overnutrition ..............................................................................177 A Closer Look at Quantitative and Qualitative Overnutrition ..............................................177 Treating Quantitative and Qualitative Overnutrition .............................................................178 Toxins in Food ..............................................................................................................................................179 Pesticides ......................................................................................................................................................179 Recombinant Bovine Growth Hormone .............................................................................................179 Genetically Modified Organisms ........................................................................................................180 How to Spot Non-GMO Food ..............................................................................................................181 Foods Unstable for One’s Doshic Constitution ........................................................................181

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