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The three doshas exist within each person in varying amounts – we all have our own unique blend of the doshas. However, it’s important to understand that the doshas are changeable and any one of the doshas can go out of balance within us. This may be because of our lifestyle, circumstances, climate or environment we live in.

When we are feeling out of balance we can adjust our daily yoga practice to be more supportive for the dosha that is currently present. Pranayama is a deeply beneficial practice for all doshas in different variations. We can use pranayama to support the doshas and bring us back into balance.

Pranayama for Vata Dosha:

If you are predominant in vata or experiencing a vata imbalance you have an excess of air and space. This could present as feeling anxious, scattered or ungrounded. As vata naturally holds more prana in the body, care needs to be taken when practicing breathing techniques to not cause an opposite effect and overwhelm. To balance vata it is best to avoid rapid or intense pranayama and instead focus on calming and grounding practices.

A wonderful, fail safe technique for vata is nadi shodhana or ‘alternate nostril breathing’. This practice is best done with a slow, even breath, attempting to lengthen the duration as best you can, with a stronger focus on the exhalation. Best paired with gentle asana and a dedicated meditation practice.

Pranayama for Kapha Dosha:

If you are predominant in kapha dosha you are experiencing an excess of earth and water. This could present as feeling tired, stagnant and with a lack of motivation. It is thought that kapha dosha can most benefit from a dedicated pranayama practice as a way to bring more light and energy into their more earthy systems.

The most beneficial techniques for kapha dosha are ones that are warming and energizing. Solar or right nostril breathing can be particularly wonderful. Best practiced in the morning when kapha is naturally predominant with invigorating asana.

Kapalabhati or bhastrika are also very beneficial for kapha dosha, especially when experiencing excess mucus or respiratory issues. Although, these are strong practices best learnt from a teacher and only practiced with confident experience.

Pranayama for Pitta Dosha:

If you are predominant in pitta dosha or experiencing a pitta imbalance you are holding an excess of fire. This can present as feeling stressed, irritated or overheated. When practicing pranayama we do not want to invite in more agitation or heat by doing intense or heating techniques. To balance pitta you should focus on cooling and calming pranayama.

Shitali or the ‘cooling breath’ is perfect for calming pitta dosha. Practice in a way that is slow, smooth and with gentle retention between the inhale and the exhale. Best practiced with calming asana and meditation in a cool temperature.

By our retreat host Emily Carton: Yoga Teacher and Ayurvedic Wellness Advisor
www.emilycartonwellness.com
@emilycartonwellness

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In Ayurveda we work with a Dinacharya or daily routine. The Sanskrit word Dinacharya means ‘to follow the knowledge of the day’. Our daily routines and rituals are key to help us stay balanced, vital and to prevent imbalances from occurring. A Dinacharya is typically practiced in the morning alongside our yoga practice and helps to prepare our body and mind for the day.

Creating a Dinacharya is about incorporating Ayurvedic principles and practices into our day. This can be a combination of Ayurvedic wellness rituals, adjusting our yoga and meditation practice, observing how we are nourishing our bodies and making our daily schedules more supportive.

Dinacharya will look different for everyone depending on your ‘Prakruti’ or Ayurvedic constitution. Our practices may also change depending on the season, stage of life or our current ‘Vikruti’ (current state of imbalance). It’s important to adapt our practice to suit our current needs although, there are some key factors that Ayurveda recommends.

• Rise ideally just before sunrise to harmonise with our circadian rhythm. This is also a time when Vata dosha is most predominant and there is a natural sense of lightness in the air.
• Hydrate with warm water or tea to kindle our ‘agni’ or digestive fire and to prompt our bowels to clear.
• Practice tongue scraping to remove ‘ama’ or toxins that accumulate whilst sleeping. Using a copper or stainless steel tongue scraper back and forth 5-10 times.
• Practice oil pulling with coconut or sesame oil by swishing a tablespoon of warm oil in the mouth for about 15-20 minutes. This promotes good dental hygiene and clears bacteria. (This can be done at anytime during our Dinacharya – I like to do this whilst I’m cooking breakfast.)
• Practice Jala Neti to clear out the nasal passages by using a Neti Pot with warm slightly salted water.
• Once we have cleansed and hydrated the body, we are ready to sit for meditation. Ideally practice meditation for 20-30 minutes first thing in the morning when you are feeling fresh and clear.
• Practice asana and pranayama to awaken the body. This is best done before breakfast and between the hours of 6-10am when Kapha Dosha is naturally predominant and we can feel a little sluggish.
• In addition, or alternatively to our asana you could also do some general exercise such as a brisk walk in nature, a movement class or anything that creates a light sweat in the body to break up the stagnancy of Kapha Dosha.
• Practice ‘Garshana’ or dry body brushing to stimulate lymph and circulation and remove accumulation of dirt and dead skin cells. This is particularly helpful for Kapha Dosha or if you are feeling sluggish.
• Practice ‘Abyangha’ or self-oil massage using warm oil that is suitable for your constitution and the season. Particularly helpful for Vata Dosha or in colder climates. Apply the oil liberally and leave on for a minimum of 10 – maximum 40 minutes before bathing. This practice can be done in the morning at any time during your routine that suits you – for example, I like to do my Abyangha and then sit for meditation, bathing afterwards.
• Eat a light and nourishing breakfast that is suitable for your constitution. Ayurveda typically recommends enjoying a warm, lightly spiced breakfast to kindle our digestive fire such as porridge, cooked fruit or spiced milk.

A little extra note: As you may have heard ~ a healthy morning routine truly begins the night before. Ayurveda recommends having a light and easy to digest dinner and getting to bed before 10pm to insure a restful sleep.

Your Dinacharya is meant to support you exactly where you are with the time you have available. This may mean adopting all or just one or two of these practices into your day. It is always best to start small and build from there. Choose practices that you are naturally drawn to and those that are supportive with what you are working towards at the moment. It is also helpful to understand which practices are particularly supportive for your unique constitution or current imbalances.

Creating an Ayurvedic Dinacharya is how we can re-connect to our natural rhythms. Understanding how to align our body and mind with the day, the season and our own personal constitution is how we can begin to find balance. Let your Dinacharya be a steady way to support yourself through the changes fluctuations of nature and daily life.

By our retreat host Emily Carton: Yoga Teacher and Ayurvedic Wellness Advisor
www.emilycartonwellness.com
@emilycartonwellness

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In this second article exploring the wisdom of Ayurveda, and specifically how to utilise Ayurveda to thrive throughout winter, we explore two other key Ayurvedic topics. We are going to look at two concepts that are opposite in nature but equally important: keeping mobile and active and slowing down and finding stillness. In Ayurveda, everything centres around creating harmony in the body. So it makes sense that even in the cooler months, these ideas around balancing movement and stillness are prioritised.

At Byron Yoga Centre, we incorporate balance into all aspects of daily life and encourage our retreat guests and teacher trainees to listen intuitively to what they need to find this harmony in body and mind. There can be a temptation or tendency to overexert physically and mentally on a training and, even on a retreat you can push yourself too hard, with so many yoga classes and activities on offer. For others on retreat, the desire to rest, chill out, sleep in and focus on restorative or yin practices is more appealing. Depending on your own unique Ayurvedic constitution and your particular life circumstances, Ayurveda invites you to tune into what you need.

Read on for more information on how to support your wellbeing throughout winter by discovering that perfect combination of outward and inwardly focused energy.

Exercise & Movement:

Exercise is an excellent and important way to support physical and mental wellbeing in general but can be particularly helpful through the winter months. Ideally, slower, strength-focused exercise is more beneficial in cooler weather. However, winter is also very much about tuning into your own body’s needs. If you feel stressed or fatigued, then go for exercise that helps to balance vata such as gentle walking, tai chi or a restorative style of yoga. If you’re feeling the sluggish, heavy energy that can often come with winter, you may want to give kapha a bit of a push and opt for a more vigorous workout such as a jog, hike or bike ride.

Winter is a wonderful time of the year for all dosha types to enjoy yoga. An invigorating practice, especially in the morning, can be incredibly supportive of overall well being. Beneficial poses to include in your winter yoga routine may include sun salutations, the warrior asanas, and twists and backbends that stimulate digestion and metabolism. Again, we advise you to tune into where you feel unbalanced. If you feel anxious or depleted opt for a slower more nourishing pace. If you’re feeling unmotivated or lethargic, try to amp up the intensity a little! When it comes to pranayama in winter, Kapalbhati and Surya Bhedana are both wonderful for increasing heat, circulation and digestive fire.

Slow Down & Sleep In

As you know, many animals use the winter months to go into hibernation. While humans do not need to hibernate, that energy of drawing in, staying home and moving within, is still representative of the winter months. The shorter days and longer nights are a clear indication that winter invites the opportunity for more sleep. Give yourself permission to prioritise your slumber at this time of the year by going to bed a little earlier or setting your alarm for a little later in the morning.

This is also a great time to embrace stillness and to reflect. Meditate and restore yourself mentally and physically. You may feel less inclined to go out and socialise, which is common in winter. As you slow down, prioritise the relationships that are important to you and focus on going connecting more deeply with those that you love. Winter is a time where the quality of the things that we do matters more than the quantity in which we do them. So in essence, less is more.

Stay tuned for the third and final blog in our Ayurveda Winter series. If you would like to explore the wisdom and practices of Ayurveda for yourself, check out our yoga and wellness retreats in Byron Bay and our teacher training courses in Byron Bay and Melbourne.

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If you’re unsure which dosha you are take a quick quiz here

Ayurveda is the science of  ‘you are what you eat’, so look after your mind, body and soul and eat the right breakfast. Do yourself a favour, stop feeling bloated, sluggish and tired. Instead, start your day feeling energised, motivated and most importantly, happy. There are plenty of sources out there with information on your energy type and the more you know the more you can apply the science to your everyday life. Match this knowledge with a regular practice of yoga and you’re in for a happier and healthier life. To find out how to engage the perks rather than the flaws of your dosha and keep your mind happy and healthy.

Breakfast for Pitta Dosha (Fire Energy)

Rise and shine Pitta! Feeling like you’re experiencing an imbalance? You’ve probably been overindulging in salty, sour and spicy foods. Your energy type is fiery and enthusiastic so eating foods with the same traits will throw off your energy. Compared to the other energy types, you’re appetite is larger and digestion stronger. However, allow an imbalance to occur and you can become short tempered, argumentative and experience uncomfortable symptoms like heartburn and indigestion. To keep your body and mind happy, opt for something sweet, cool, nourishing and high in carbohydrates. For breakfast you need something to sustain your intelligent, ambitious mind. Try Kitchari, an Ayurvedic dish that consists of lentils, rice and cooling spices such as coriander and cumin. If a savory start to the day isn’t your thing, give porridge made with oats, hot milk, cardamom, and fennel a go. Try to avoid eggs and bacon as that will send your digestive system into overdrive, leaving you bloated and anxious for the rest of your day. It probably makes sense now why you were less productive at work or more irritable at home after you ate that omelet last week…

Breakfast for Vata Dosha (Wind Energy)

Good morning Vatas! Time to get your head out of the clouds and bring all of your great ideas back down to earth. Your active minds and creative energy are always firing which makes starting your day off right all that more important. Your sensitive digestion system requires warm and grounding foods in order to keep you from bloating and experiencing discomfort. Warm and nourishing breakfast foods will not only keep your body happy but will also keep your easily agitated mind at ease. Eggs on buttered toast is a Vata staple and can be made a bit more nourishing by adding avocado and sautéed spinach or try oats with warm milk, honey, cinnamon, ghee, almonds and flax seeds. This will keep you full for longer and allow you to keep up your enthusiastic, energetic lifestyle. Beware of smoothies as they’re too cooling for your warm bodies. Vata energy controls the movement of thoughts, feelings, and nerve impulses so treat yourself to a warm, nourishing breakfast, you deserve it!

Breakfast for Kapha Dosha (Earth Energy)

Oh Kaphas, you get a tough time in the Ayurvedic world don’t you? Often described as lethargic and heavy it’s important to keep your energy in check. By eating the right breakfast for you we will get to see your calm, loving and thoughtful side. Your main qualities are your strength, compassion and stable mindedness so to keep yourself balanced, it is important to compliment this with foods that are light, warm and dry. Breakfast for you is optional and shouldn’t be forced. If you’re not hungry, don’t eat. Stay far away from dairy as it will leave you feeling heavy and tired for the rest of your day. Try a bowl of fresh fruit (heaps of berries, pineapple and kiwi!) topped with honey or maybe a  green smoothie – with NO banana as it would be quick to aggravate your gentle nature- to keep your calm, thoughtful mind balanced. Another option is sliced grapefruit drizzled with honey, cardamom and ground ginger. This breakfast snack will help your body and metabolism wake up and keep you from feeling sluggish. Think of it like a healthier alternative to your morning coffee! If you do decide to skip breakfast, make yourself a warm lemon, ginger and turmeric tea by slicing up the ingredients and adding hot water. This will not only put something in your stomach but will boost your normally slow metabolism. Beware of classic breakfast foods like toast, cereals, and heavy carbs especially containing dairy as they will make you and your bowels sluggish which will test your usually perfect patience.

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Ayurveda, the sister science to yoga, advocates three basic energy types known as Doshas: Vata, Pitta and Kapha. These energy types are found in all living things with every individual having a unique combination.

It’s important to keep your dosha in its correct balance and one way to do this is through lifestyle and diet. Finding a juice that complements your dosha could help keep your health in harmony, while ‘mis-juicing’ could aggravate negative symptoms – perhaps explaining why you’ve been having those random mood swings or why you were so bloated after your last green juice!

The science of Ayurveda was developed by Hindu Monks five-six thousand years ago in order to obtain maximum health and facilitate their meditation. The word itself translates to ‘life’ and ‘knowledge’ which makes us think that these guys really knew what they were talking about! Ayurveda uses herbal remedies, balanced diets and lifestyles and yogic breathing to prolong life. Each dosha is different so individual remedies are required to restore balance. In this instance you’ll discover which juice could best help you stabilise your body/mind composition.

If you are unsure of your Dosha, click here to take a quick quiz

Vata Dosha (Wind Energy)

This energy type is closely related to creativity and vibrancy however, if an imbalance does occur it can result in fear and anxiety. Other symptoms of an imbalance include poor circulation, fatigue and discomfort in the joints. Vatas are known to have sensitive digestive systems so green juices are NOT recommended as they usually cause gas (does that explain any uncomfortable bloating?). Instead of green juices Vatas should stick to fruit and veggies rich in complex carbohydrates and high in protein. Think beetroot, sweet potato, cucumber and fennel. As well as reducing gas and bloating, juices made from these ingredients will promote a healthy nervous system. Another characteristic of Vata is dry hair and skin. This can be combated by adding ginger, turmeric, cinnamon or even lemon to your juice.

Pitta Dosha (Fire Energy)

Pittas are seen as strong and fiery, goal orientated and as having great leadership skills. However Pittas who get off track are known to become irritable, impatient and are more prone to mood swings. They can suffer from high acidity levels, muscle and tendon inflammation and skin irritations. Have you noticed any random pimples or that you are prone to muscle swelling? This could be due to an imbalance in your energy. To combat this, try cooling juices containing cucumbers, celery, aloe vera, mint and lemon. You can even try adding some leafy greens such as kale or bok choy, but be light-handed! Too much green will turn your juices from cool to warm. To enhance the benefits you could dilute the juice with room temperature filtered water and remove any foam.

Kapha Dosha (Earth Energy)

These dependable and compassionate types often get a bad rep in the Ayurveda world as they have the slowest metabolism and get labeled as slothful! They actually have many awesome qualities – they are deep thinkers, active listeners and gentle in nature. However when an imbalance occurs Kaphas are prone to excessive weight gain, depression and an increase in apathy. To resolve this, Kaphas should push aside their sweet tooth cravings and opt for something bitter and astringent. Try juicing things like celery, kale, broccoli and coriander. Juices containing these ingredients will stop the sweet cravings and balance blood sugar levels. To add some flavour, venture outside your comfort zone and add some cayenne pepper, cinnamon or ginger! As well as adding some spice to your juice, it will help boost your metabolism. If you really need that sweetness, try fruits like pomegranate or apples. Steer clear of mango, banana and pineapple – eating these could be why you’ve had a cold or headache that you can’t seem to shake, it’s your body telling you there’s something wrong!

Take the time to learn about the qualities of the combination of dosha, there so many resources online and in print, so that you are better able to recognise any imbalances. If you understand your energy, you can better understand your mind and your body’s needs. This will enable you to maintain a healthy mind/body composition and live a fuller life.

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It’s the festive season and many of us will celebrate the season according to our religious and cultural traditions, but perhaps not always our yogic practice. We’ll eat and drink a little extra of those things we may normally avoid and generally break a few ‘rules’ as we join with family and friends for what will hopefully be a happy and harmonious Christmas time.  So, as yoga practitioners, can we break our good habits of eating nourishing, well balanced food for the sake of one-off Christmas ‘partying’?  Yes, we can! To help, Byron Yoga Centre’s resident Ayurveda teacher, Jacinta McEwen, offers some festive season tips.

Jacinta McEwen first taught yoga in 1987 after a professional career as a nurse and later a naturopath. Perhaps it was that early career in care which saw her eventually delve more deeply into ayurvedic medicine. Jacinta now runs Mullumbimby Herbals in Mullumbimby, near Byron Bay.  She understands how simple dietary and lifestyle adjustments can help us feel better in our bodies, and feel better about ourselves. “I love the self empowerment side of Ayurveda (and yoga) and how such adjustments can change ones health and mental states,” says Jacinta. “And I love the deeper spiritual side of ayurvedic medicine (and yoga) and where consciousness intersects with health and karma.”

In the southern hemisphere, where summer and the season of pitta coincide with Christmas, Jacinta recommends we try to reduce the fire element or heat within by following these tips. Avoid excessive heat and excessive steam. Eat cooling foods – especially fresh organic fruits and vegetables where available, and avoid hot spicy foods especially those with chilli. Also avoid excess oils, fried foods, caffeine, salt, alcohol, red meat and hot spices. Cooling spices are an important part of a pitta diet. The best are cumin, coriander seed and green leaf herbs, saffron, dill, fennel, mint of all kinds, parsley and cardamom. Tumeric can also be good as well as small amounts of cinnamon.

Enjoy unhomogenised warm milk with spices to aid digestion, as well as cottage/paneer cheese and whole grains. Only exercise during the cooler part of the day. Meditate to deal with added tension and practice deep relaxation wherever possible.

Our whole system is better off with a few drops of Nasya warm oil in each nostril to soothe and strengthen the pineal and pituitary glands. “It clears out the sinuses and head-fog nicely too and is good to do before alternate nostril breathing, ” suggests Jacinta.

Aloe Vera is a great cleanser and aids the liver, while also cooling the body. It’s particularly good in summer heat. “I also use it externally for sun and wind burn, a common feature of our harsh Australian summer,” adds Jacinta. St Marys thistle is a good liver support so start taking before drinking alcohol or ‘heavy’ foods such as meats or sweets high in refined sugar and continue for a few weeks. Our liver is the first line of defence against toxins, whether they are chosen toxins like caffeine, alcohol, recreational drugs or even excess sugar. So looking after the liver is always a good idea.

Andrographis complex includes tulsi and echinacea too and these three herbs aid our immunity and our liver and will help clear toxins from our body. They’re a good choice the day before and after a big night out! Nux Vomica 30C homeopathic is a priority for the first aid kit and it’s especially good when dealing with the after effects of seasonal feasting. It’s also helpful if your celebrating leaves you with feelings of nausea or a toxin-related headache. And it helps the liver which, as we can see, gets a real work out this time of year.

From an ayurvedic perspective, Jacinta recommends self oil massage with warm black sesame oil, or mix in a little almond or coconut oil if you are a hot type constitution. This grounds and nourishes on all levels. “It’s also calming but will also increase energy levels just when we feel dozy or drowsy if we have summer heat at Christmas such as here in Australia” she adds.

Swish some Gundush black sesame oil around your mouth before spitting it out to cleanse and nourish the mouth and throat. Jacinta reminds us “It’s a party time so if you end up singing or talking a lot at this time of year, this will help!”

What about the added stress and pressure this time of the year can sometimes bring, particularly when family issues come to the fore? “If the season is taking its toll before the first sip of champagne, ‘ex-stress’ ayurvedic capsules are great,” recommends Jacinta. “They nourish the nervous system and calm and strengthen the body and our emotions”.

To help with tiredness and jangled nerves, try wrapping a horse bandage around the head, covering your eyes and forehead, then lie with your feet up a wall, sink in to the position, and relax. “You might also consider a supported head stand between chairs for an additional effortless pose,” she adds.

Spend as much time as possible in nature’s cool shady places. Get plenty of outdoor exercise. Also, try placing rose water soaked pads on your eyes to calm the heat of pitta. And, above all, spend some time with fellow nurturing souls who support you in your practice of balancing mind, body and spirit.

Foods we prepare ourselves should be simple and nourishing to help accommodate our bodies further when not indulging. Jacinta suggests soups and broths as good restoratives as are cooked or grated apples. We might also try to cut back on regular full meals in between festive foods and for this Jacinta recommends an almond smoothie with added herbal powders. “It’s great as a light meal or snack to replace a full meal and is my favourite protein boost”.

If you choose to eat out this time of year, Ibergast drops or triphala before and afterwards can help lessen any ill effects.

So, can we celebrate Christmas without ‘over-doing it’?  Jacinta’s reply is emphatic. “Of course we can!” she says. “It’s all choice and putting effort into making and baking at home as much as possible”.  Jacinta recommends where possible, make your Christmas feasting creative as well as nurturing. Home made treats, she says, can be enjoyed by all both in the making, baking and tasting. “I remember last year putting my two 24 year old sons to work rolling bliss balls while I baked” she muses. “For me it’s special moments of closeness in the cooking as well as in the eating which nourishes and unites us”.

If we try to follow these recommendations, there’s no reason not to enjoy this festive season without sparing our carefully managed year long routine of yogic balance and harmony. As Jacinta says, “have a nourishing and heart opening festive season, and enjoy what the time brings, but don’t pay the price into the new year too!”

If you’re keen to take a further step towards a Christmas clean out, why not consider giving yourself time-out at one of our January retreats in Byron Bay, to support new year’s resolutions of a healthier lifestyle. A highlight, as always, is the delicious food along with an ideal, healing environment in which to prepare for the year ahead.   And don’t forget Byron Yoga Centre’s new Recipe Book which is a compilation of the many wonderfully healthy and delicious meals that are created in Gitam’s kitchen.

If you are spending Christmas in the northern hemisphere read this article for more information on nourishing foods for the winter season:

Ayurvedic health tonics for wintertime

Related articles:

Comfort food

Ayurvedic self massage

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Our immune systems often become compromised in winter as our kapha goes into excess, according to the traditional Indian natural health system of Ayurveda. Leaning how to keep our doshas in balance is fundamental to surviving and thriving this winter.

In Ayurveda, every person has a different constitution comprising an individual combination of the five elements, and thus the three principles called doshas – vata, pitta and kapha – with one dosha usually dominating. As kapha predominates in winter, kapha imbalance is common to all constitutions in this season.

A predominance of kapha, composed of water and earth elements, means a sluggish and moist internal environment which is an ideal breeding ground for viruses to thrive. To counteract this and keep your doshas balanced, it is important to build up your immune system and keep warm and dry.

Warm, cooked foods for winter

Winter is not the time for salads; warm, cooked foods such as curries and soups are best for keeping our digestive systems powering and fortifying our internal defenses. “Green vegetables are ideal for wintertime, as are fruits which are rich in vitamin C,” says Jacinta McEwen, Byron Yoga Centre Ayurveda teacher trainer. “Oranges are a good source – so long as they are picked ripe, which most of those sold in the supermarket are not.”

Food sources of vitamin C are preferable to supplements because ascorbic acid vitamin C is acidic, an environment in which bugs thrive. Chywanprash Ayurvedic paste is a rich source of vitamin C and boosts immunity while also being a whole system tonic.

Sitopladi powder helps to clear sinuses, eliminate mucus and clear lymphatic congestion. “Best of all, it tastes good so children are quite receptive to taking it,” says Jacinta. “You can simply sprinkle it on meals or add it to a glass of water.”

Echinacea is also a great preventative health tonic for winter, being both antibiotic and anti-viral.

Oils for health

Our nervous systems dry out in winter; oil taken internally and externally helps to keep us lubricated. “If you are really kapha imbalanced, only add a little ghee or ‘friendly oils’ to your cooking,” says Jacinta. “It’s a fantastic season for applying oils in body self-massage, but if you don’t have the time for this, just applying black sesame oil to your feet before you go to bed will give you deeper sleep and will nourish your nervous system.”

Black sesame oil is ideal for external application for all doshas in winter, best applied warm. Almond oil can also be used, though it is not as medicinal nor as deeply penetrating and lubricating.

Drinking a few cups of hot water mixed with some fresh cut ginger, squeezed lemon and honey every day works as an anti-inflammatory and will help reduce the incidence and severity of coughs and colds. Lemon also cuts through lymphatic system stagnation, which helps the lymphs to trigger and amplify our immune response when infection is recognised in the body.

Looking after your kapha organs

In winter, it is particularly important to look after your nose, mouth and tonsils. As well as ginger, honey, lemon tonics and lubricating foods, oiling your nostrils with black sesame oil or Nasya oil can help lubricate and warm the area. Apply three drops of either black sesame or Nasya oil in each nostril and massage up the sides of your nostril and nose.

Keeping warm and rested

To survive and thrive during the colder months, it’s important to keep warm and rested. While this is common sense, it’s amazing how many of us neglect it; going out at night inadequately dressed for the cold, kick-starting a vigorous new exercise regime in an attempt to throw off winter lethargy and excess weight, and socialising extensively to avoid feeling lonely at home in the cold and dark.

Warming yoga poses include Utkatasana (powerful pose), Utthita Parsvakonasana (extended side angle pose), and Virabhadrasana II (Warrior II), preceded by some warm-up rounds of Surya Namaskar (salute to the sun).

“Winter has always been a time for hibernation and, to maintain good health this winter and avoid the many bugs and viruses floating about, being well rested is central,” says Jacinta. “Exercise regularly and lightly, wear enough clothes and warm colours, avoid daytime naps and instead get to bed well before midnight to have a decent eight-hour – or more – long sleep. Sleep is one of life’s best health tonics.”

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Tonics mentioned in this article can be purchased from www.mullumherbals.com.

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While many of us anticipate and enjoy receiving a massage, few consider self-massage. The Ayurvedic art of self-massage, known as Abhyanga, is often described as being one of the most important regimes in Ayurveda, not only for keeping the skin, hair, nails and joints healthy, but for stimulating and balancing the energy points in the body.

“Massaging your body is a hugely nourishing and nurturing routine to adopt,” says Jacinta McEwen, Byron Yoga Centre Ayurveda teacher trainer. “It is not only health-promoting, but feels wonderful and is a loving thing to do for yourself.”

Abhyanga self-massage is easy and involves massaging yourself from the limbs in towards the heart, using oil. All the joints receive nourishment as well as the fifteen main energy points of the body, known as marmas, each of which relates to one or more other areas or organs of the body.

The best time to perform Abhyanga is first thing in the morning before showering, or at bedtime. It is best to avoid massage after eating. It can be combined with other routines to help augment these. For example, a healthy Ayurvedic/yoga morning routine would be to wake early, scrape one’s tongue and use the toilet, drink a glass of warm water, perform Abhyanga, then sit in an old dressing gown and socks to keep warm while meditating. Then shower and do pranayama and yoga asanas before breakfast.

“Heat your chosen oil by placing the glass jar in a pan of boiling water and then massage from the limbs in towards the heart,” says Jacinta. “Do this in a private, warm and relaxed place sheltered from draughts, and practice rhythmic breathing while massaging to increase the benefits.”

If you have limited time you can massage just your feet, but once or twice a week, try and do the entire body, including the head.

Oils ain’t oils

There are several factors to consider when choosing the best oils to use for Abhyanga. There is one’s individual prakruti, or constitution, our vikruti, or current state, and our environment, which includes the day’s temperature as well as the season.

Ayurvedic medicated oils are fantastic to treat ailments but because their production is laborious, they tend to be quite expensive, so you can dilute them with a carrier-oil. Generally, warmed black sesame oil is your best choice. Black sesame oil is warming, nourishing and grounding, particularly good for balancing vata and kapha and also good for pitta in cold weather. It penetrates more deeply than any other oil, healing joints and tissues, including the nervous system. If that wasn’t reason enough, this nifty oil also aids production of ‘feel good’ hormones in the body, so it’s popular as well as good for you.

Coconut oil is great for fevers, burns, eczema and other skin conditions and especially good for pitta.

Almond Oil is almost neutral, just lightly cooling and good for all doshas. It is a great base oil to dilute medicated oils and is used for anxiety, nervousness, insomnia, skin conditions, for revitalising the brain and for premature ageing symptoms.

“Abhyanga is a routine which you’ll easily adopt once you try it,” say Jacinta. “Especially when you’re feeling sick or down or uninspired, it makes you feel marvelous.”

More information from Jacinta McEwen on Ayurveda philosophy and techniques can be found on the website of Mullumbimby Herbals www.mullumherbals.com.

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