Benefits of combining Yoga and Ayurveda

Ayurveda and Yoga are two complementary systems that are natural keys to health, beauty and happiness. Their principles and practice interact with one another and interpenetrate. Ayurvedic knowledge of prakrithi – the individual constitution of a person has a huge impact on the ways of achieving balance and harmony of the body, which is the foundation of good health in its each aspect: physical, mental and spiritual. Unfortunately, stress that accompanies us every day changes the biochemical balance in our body. This leads to changes in the nervous and endocrine systems as well as ininternal organs. We are not prepared to feel stressed. Depending on the experiences gathered in our mind, our reactions to it will vary.

Yogic asanas and pranayama (breathing exercises), which are an integral part of the Ayurvedic lifestyle, help to remove from the body stress accumulated in the forms of tension as well as physiological and energy blockages. Thanks to practising yoga, we purify and strengthen the nervous system, and through the increased body awareness, we indirectly gain more control over our mind that can handle this stress.
Ayurveda recommends asanas for both prophylaxis and therapy. The purpose of doing asanas is mainly to balance the physical body and mind, the effect of which should be the free flow of energy and directing the mind and senses inwards, i.e. to the source.
According to Ayurveda, each dosha and each constitutional type needs to do asanas for slightly different reasons and for a different purpose.

Pitta constitution people need asanas to cool their hot tempers, the kapha types – due to their innate tendency to lead a sedentary lifestyle – they need active, stimulating and warming practice. People with a vata constitution, in turn, need asanas because of an innate susceptibility to body posture defects and disorders in the nervous system functions. Classical Ayurveda recommends specific asana positions for each dosha.

There is a strong link between the doshas and their location in the human body. This has a huge impact on the effects of asanas on dosha. The three dosha are located in the following parts of the digestive system: Vata (air) – located in the colon, thighs, hips, ears, bones and sense of touch. Its main location is the colon.

Pitta (fire) – in the small intestine, stomach, sweat and sebaceous glands, blood, lymph and the sense of sight. Its main location is the small intestine.

Kapha (water) – located in the chest, throat, head, pancreas, sides of the torso (flanks), stomach, lymph, fatty tissue, nose and tongue. Its main location is the stomach.

As a result of pathogenic factors, burdened dosha can move to other tissues, causing lesions. The disease process is usually reversible – Ayurveda uses special purifying techniques to open specific channels (srotas) and direct the dosha back to their place. Special oiling, steaming and pranayama techniques are used.

Asana practice and the Vata dosh
– the purpose of the practice: stability, consistency and calmness as well as warmth and relaxation in the lower abdomen and hip joints.

People with a vata constitution usually have a thin frame , thin bones and low muscle mass,with clearly visible veins and tendons. They are usually flexible and agile when young, but often lack energy and endurance. As they age, their bodies stiffen. Due to the fact that vata controls bones, they most often suffer from degenerative joint changes. They have poor circulation which manifests itself by cool feet and hands, dry skin and cracking joints. Vata people are nervous and tend to be fearful, prone to scoliosis, sunken chest and shoulder girdle tension.

Asana practice is a must for these people. They should do it slowly and gently. The vata body needs warmth, but should be warmed up gradually.

Asanas should target the pelvis and colon area. Efforts should be taken to reduce the tension in the lumbosacral (w oryginalnej wersji ,,krzyżowo-lędźwiowym’’, prawidłowa jest odwrotna kolejność) section. This means a practice aimed at unblocking the joints of the lumbar spine and relaxing the sacroiliac joints and hip joints. These blockages are a very characteristic symptom of a vata burden.

The best balancing positions for vat asa are sitting positions, in particular those that relax the pelvic floor, lower abdominal cavity and stretch the hips, such as baddhakonasana or upavisthakonasana. Since vata people tend to have stiff back, positions with spine rotation, performed standing and sitting, e.g. marichyasana are good countermeasures.

The straightening position of the spine warms up, balances vata energy and tones the colon (large intestine) in which it is located. Standing positions give you a sense of grounding. They strengthen and make you more flexible at the same time. Vata persons should end their asana practice with deep relaxation in savasana.

Ayurveda supports people with Vata constitution with Ashwagandha preparation and Ashwagandhadi powder (with Hawaiian Morning Glory). This plant is one of the best adaptogens in helping people with intense lifestyles who seek equillibrum and balance. In the form of a powder with the addition of Hawaiian morning glory, it increases the energy level, stimulates and removes the feeling of heaviness and fatigue from the shoulders.

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Asana practice and the Pitta dosha
– the purpose of the practice: satisfaction with the work done, calming and “dissolving” the mind as well as cooling and loosening the space of the middle part of the abdominal cavity.

People with a pitta constitution are usually of average body type, with a fairly well-developed musculature and flexibility resulting from good circulation and joint mobility. Improper asana practice can lead to hypermobility (excessive mobility) that is more difficult to balance than stiffness.

Doing asanas by pitta people requires more patience and mindfulness because, for emotional reasons, these people are characterized by aggressiveness and a hot temper. They often perceive exercise as hard work or a field of competition. Their bodies also generate additional heat and sweat. Therefore, the main task of the practice is to learn how to balance the hot and cold energy generated by these exercises. Finally, you should always perform asanas that give you a cooling, relaxing, and toning effect. The most favorable position for people with pitta constitution are sarvangasana and halasana.

In these inverted positions, the movement of lunar (cooling) and solar (heating) energy is inverted and this way kept in balance. There is a physical feeling of chill radiating from the palate towards the head and chest. All positions removing blockages from the area of ​​the middle abdominal cavity, liver and small intestine (dhanurasana, bhujangasana, salabhasana) are also beneficial. The excess amount of heat is removed through the digestive system. Warming-up positions should be limited or avoided, e.g. sirsasana (standing on the head).

Ayurvedic support is provided by Amla (in the form of tablets and juice). Indian Gooseberry, one of the world’s best rejuvenating and antioxidant herbs. Its strongly cooling nature helps to “cool down” the heat accumulated in the body of Pitta type people. Amla improves the appearance of the skin, nourishes the eyes and hair, counteracts acidity, improves the quality of gastric juices and digestion.

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Doing asanas and the Kapha dosha

– the purpose of the practice: energizing, inner warmth and lightness, opening the chest, and in the mind area – clarity and sharpness.

Kapha people tend to have massive body, thick, short bones and be inflexible. They are often overweight, with an excessive amounts of fat accumulated around their thighs and in abdominal area.

Headstand, handstand, savargasana, downward-facing dog, and chaturanga positions might be difficult to perform. Kapha bodies also tend to build up excessive amounts of mucus in the chest area, which may result in lung and bronchial problems. Too much load on kapha causes limited movement in the joints, connective tissue hypertrophy, swelling and degenerative changes in the joints.

The innate tendency to the sedentary lifestyle is the reason why the kapha need external stimulation to begin active asana practice. Intensive exercise is recommended to stimulate slow metabolism and poor circulation. Exercise should be combined with a kapha-lowering diet. Standing positions are recommended, especially those in which the chest is stretched and opened (virabhadrasana, utthita parsvakonasana, utthita trikonasana). The positions with spine extension (urdhva dharunasana, ustrasana, viparita dandasana) would be perfect. In the case of kapha, the best results in combating the inertia of the body and mind are achieved by combining the practice of asana and pranayama with a warming effect.

Ajurweda wymienia zioła takie jak Karela (Gorzki melon), Jamun (Czapetka kuminowa), czy Haritaki (Migdałecznik Chebułowiec). Zioła te mają charakter gorzki, cierpki i rozgrzewający. Oczyszczają krew,

Ayurveda mentions herbs such as Karela (bitter gourd), Java plum (Syzigium cumin) ) and Haritaki (Terminalia chebula). Herbs are bitter, acerb and warming.

They purify the blood, body channels (srotas), regulate blood sugar levels, help remove water and toxins accumulated in the body, and help maintain a healthy body weight. These herbs are recommended to be consumed for a longer period of time.

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Praktykowanie pozycji jogi i pranajamy jest najlepszą formą pracy z ciałem sprzyjającą zachowaniu

Practicing yoga and pranayama is the best form of body work for health and longevity. Yoga regenerates and rejuvenates, energizes tissues, cells and internal organs. In both asanas and pranayama, there exists a phenomenon of internal massage which allows cells to self-purify. Internal organs are mobilized to remove toxins and improve blood circulation as a result of their alternating stretching and contraction.

Positive changes related to yoga practice can also be observed in the bone and joint systems, muscles, circulation, digestive and excretory systems as well as endocrine, nervous and immune systems.

Osteoarticular system – the practice allows to maintain the full range of motion in the joints through gradual, slow, stable and anatomical movement during exercise, and also mineralizes the bones by stimulating action by increasing the contact of the muscles with their surface.

Proper hydration and nutrition of the joints will allow you to enjoy body mobility for many years. Massage oil based on sesame oil, with the addition of herbs such as Indian Mallow, Ashwagandha or Brahmi, is prepared in accordance with the Ayurvedic knowledge of the prevention and treatment of joint diseases. Many Ayurvedic practices use sesame oil with the addition of appropriate herbs to improve joint mobility and recovery. It cools down, tones and nourishes the bone, nervous tissue and joints.

Purifying the joints, with Joint and Muscle Oil, from the accumulated toxins in the body helps to avoid complications when the condition becomes exacerbated. It is a key element and the cause of many joint diseases and pains.

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Shilajeet – the famous Mumio, a volcanic rock straight from the Himalayas. In Ayurveda it plays a key role in fighting against weakness and lack of vigour. It nourishes the body’s internal tissues (dhatus), improves concentration, purifies the blood and energises both men and women. Reduces muscle tension by giving them proper rest.

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– Circulatory system – during the practice of asanas and pranayama, the arteries and veins are massaged to maintain their elasticity. The heart and coronary vessels remain soft and flexible.
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– Endocrine system – choosing the right asanas in the right sequences regulates the secretion from specific endocrine glands which regulate our metabolism, mood and energy levels.

According to Ayurveda, herb called Shatavari (Indian asparagus) balances hormones especially in women, effectively regulates menstrual disorders and improves fertility in women as well as men, also during periods of general weakness. The versatility of this herb allows it to be taken by people of both sexes, older and younger, of any body constitution. This herb has a cooling, calming, purifying and nourishing properties.

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– Układ trawienny i wydalniczy – dzięki masażowi dróg trawiennych ruchy perystaltyczne utrzymywane są na wysokim poziomie, a tym samym wydalanie produktów przemiany materii jest prawidłowe. Żołądek, dwunastnica, trzustka, woreczek żółciowy, wątroba –wszystkie organy współodpowiedzialne za trawienie są przywracane do prawidłowej i zdrowej pracy. Asany masują także nerki i zapobiegają ich zmianom degeneracyjnym.

– Digestive and excretory system – thanks to the massage of the digestive tract, peristaltic movements are kept at a high level and thus the excretion of metabolic products is proper. Stomach, duodenum, pancreas, gall bladder, liver – all organs co-responsible for digestion are restored to proper and healthy function. Asanas also massage the kidneys and prevent their degenerative changes.

Ayurvedic support is provided by, among others, Triphala (in tablet and powder form). ‘Triphala’ means ‘three fruits’ in Sanskrit. It has been known since ancient times as a gastrointestinal regulating and rejuvenating tonic blend. Indian Gooseberry – Amla, one of the world’s best rejuvenating and antioxidant herbs, improves skin appearance, nourishes eyes and hair, prevents hyperacidity, improves gastric juices and digestion. Haritaki – a tonic myrobalan, with astringent action that regulates the colon, improves nutrient absorption, eliminates constipation as well as diarrhoea. Bibhitaki – a myrobalan that cleanses the intestines, improves lung function, moistens the throat (improves voice), eyes and accelerates hair growth.

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– System nerwowy – tonizowanie zakończeń nerwów, masowanie rdzenia kręgowego i poprawa jego odżywiania, zachowanie funkcji mózgu. W efekcie wykonywania ćwiczeń zwiększa się poziom neuroprzekaźnika GABA (kwas gamma-aminomasłowy), którego niedobór powoduje depresję, stany lękowe oraz zaburzenia psychiczne i neurologiczne.

– The nervous system – toning nerve endings, massaging the spinal cord and improving its nutrition, preserving brain function. Exercise results in increased levels of the neurotransmitter GABA (gamma-aminobutyric acid), a deficiency of which causes depression, anxiety and mental and neurological disorders.

Ayurveda supports the nervous system with many herbs with different properties. The most commonly recommended are:

– Brahmi – one of the most important herbs in the world of yoga and beyond, it regulates the nervous system, has a nourishing, calming and rejuvenating effect, improves circulation and vitality of the body and mind, regenerates body cells and has a positive effect on the heart (especially in combination with ‘Arjuna’ it works on a subtle level on the heart)

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– Jatamansi – Nardostachist multifloral Jatamansi lifts the spirits, has a calming and antioxidant effect, counteracts insomnia, considered one of the safest and gentlest sedative herbs against changes and lowering of mood, depression and nervous and mental problems, used 1-2 times a day with honey will soothe the nerves https://devaharmony.com/en/en/sklep/jatamansi-proszek-na-uspokojenie-100g/

– System immunologiczny – z powodu redukcji poziomu stresu w ciele i umyśle oraz dzięki prawidłowemu ukrwieniu najważniejszych części ciała następuje zwiększenie odporności immunologicznej. Powtarzający się masaż kości powoduje lepszą wymianę między szpikiem produkującym leukocyty, a krwią. Również masaż śledziony czy grasicy – narządów układu odpornościowego wpływa na poprawę jego fun

– Immune system – due to the reduction of stress levels in the body and mind and due to the proper blood supply to the most important parts of the body, there is an increase in immune resistance. Repeated massage of the bones results in a better exchange between the marrow that produces leukocytes and the blood. Also, massage of the spleen or thymus – organs of the immune system – has a positive effect on its functioning.

Ayurveda recommends the use of Chyawanprash (there is also a version for diabetics) – it is an energising and vigorous mixture of 40 herbs with rejuvenating Amla (gooseberry) at the top of the list, for people of all ages, that can be used at any time of year. Energising and anti-infectious, it improves the functioning of the respiratory system.

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– https://devaharmony.com/en/en/sklep/chyawanprasha-bez-cukru-1kg/ – dla diabetyków

Our body and mind are not adapted to experience stress all the time. Stress is the body’s reaction to a specific external situation that creates a sense of potential danger, as a result of which the body and mind become more alert to any external stimuli, ready to react immediately. Such a state is exhausting for the body, and unfortunately, today we all stay in it for too long. Ayurveda, yoga, nourishment, meditation, herbs, relationships… all these offer the potential for health, energy, harmony and balance in everyday life. Each of us should draw on these aspects for ourselves to the extent that we feel would be the best.

Compared to other types of body work, yoga can be done safely at any age. It does not damage the body and has no side effects.

The practice of asanas and pranayama also has a huge impact on positive changes in the mind. The mind functions in the body in conjunction with the nervous system. The quality of the nerve connections is crucial to the smooth and harmonious functioning of the mind. The physical body and the mind work in synergy – one influences the other. By taking care of the body – we take care of the mind, and a healthy body, a peaceful mind and a contented soul are the source of happiness according to both sciences. It is worth taking full advantage of the opportunities they offer when practiced simultaneously.

References:
1. Bartosz Niedaszkowski – Joga i Ajurweda, wyd. Galaktyka 2015
2. Dr Partap Chauhan – Ajurweda. Jak dbać o siebie i być zdowym, wyd. Virgo 2014

3. Dr Deepak Chopra – Zdrowie doskonałe. O harmonii ciała i umysłu,wyd. WAB 2007

4. David Frawley, Vasant Lad – Joga ziół, Zielone wydawnictwo Kraków 2020

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