It’s essential to prepare and boost your immune system before winter to ward off illnesses.

According to our personal experiences and statistical data, we tend to get sick more frequently once the summer season ends.

However, by taking steps to strengthen our immune system, you can increase your resistance to seasonal viruses. This is why, as soon as autumn arrives, it is wise for you to act in this direction.

In this article:

• Why is strengthening immunity before winter important?
• Which components support immunity?
• How to evaluate prebiotics and probiotics?
• What seasonal foods strengthen our defenses?
• What plants can help immunity?
• Which essential oils stimulate immunity?
• Why are bee products useful for resisting diseases?

Why to boost your immune system?

Contrary to popular belief, cold does not kill germs. It’s quite the opposite because they are no longer exposed to summer UV rays. Then in winter, the air is dry which weakens our mucous membranes, and microbes thus penetrate the body more easily.

The cold slows down your blood circulation, which hinders the mobility of immune cells, and reduces the motility of the cilia of the mucous membranes of the respiratory tract. It therefore has harmful effects on our immune system.

The cold also encourages us to stay indoors more and you reduce your physical activity, which is essential for the proper functioning of your immune system.

We ventilate our indoor spaces less, thus encouraging the spread of microbes.

Concerning food, you tend to consume more fat and less diversified plants.

Then, reduced exposure to the sun in winter limits our production of vitamin D, whose role in strengthening immunity is well established, particularly against coronaviruses.

What components support immunity?

Several elements act as regulators and strengthen your immune system.

We can cite omega-3, vitamin D, natural vitamins, including vitamin C, zinc, polyphenols and everything that allows the good health of the intestinal microbiota.

Polyphenols are compounds found in many plant foods. Here are some examples of polyphenols commonly present in our food:

• Resveratrol: in red grapes, red wine, peanuts and blueberries.
• Quercetin: in onions, apples, berries and citrus fruits.
• Curcumin: in turmeric
• Epigallocatechin gallate (EGCG): mainly in green tea.
• Anthocyanins: in berries, such as blueberries, raspberries and cherries.
• Catechins: in dark chocolate, tea and certain varieties of fruit.
• Ellagic acid: in nuts, pomegranates, strawberries and blackberries.
• Lycopene: Found in tomatoes, watermelons and pink grapefruit.

 You will also promote fiber. Because we cannot talk about effective immune defenses without associating them with a quality microbiota and an intact intestinal mucosa. Because it is in the intestine that immune cells acquire their immunocompetence, that is to say the ability to distinguish what must be tolerated and what must be eliminated.

An unhealthy intestine is therefore ultimately accompanied by impaired immunity, often associated with chronic inflammation which promotes most of today’s diseases.

 You find dietary fiber in many plant-based foods such as:

• Whole grains: oats, whole wheat, brown rice and quinoa.
• Legumes: beans, lentils, chickpeas and peas.
• Fruits: especially apples, pears, bananas, raspberries and strawberries.
• Vegetables: Broccoli, carrots, spinach, Brussels sprouts and green beans are rich in fiber.
• Nuts: almonds, walnuts and hazelnuts.
• Seeds: chia, flax, sesame and sunflower seeds.
• Oat bran: a fiber concentrate that can be added to cereals, yogurts or smoothies.
• Wholemeal bread: made from spelled or buckwheat flour.
• Wholemeal pasta: made from spelled.
• Root vegetables: potatoes with their skins, rich in fiber.

Prebiotics, probiotics for immune systeme: yes or no?

The quality of your microbiota determines the effectiveness of your immunity. In the event of dysbiosis, that is to say an imbalance in the species making up the microbiota, it is justified to take prebiotics (fibers from which the bacterial species of interest feed) or probiotics (bacterial species of interest) in cures. However, it is a shame to come to this, because if you had a quality lifestyle in the long term you would not need these cures…

You need to promote a healthy, predominantly plant-based diet of the Mediterranean type in the long term.

That you observe your emotions and in particular stress which must remain moderate and “managed”, and that you practice sufficient physical activities.

Your sleep is also an extremely important factor for cellular regeneration and your homeostasis in general.

All this is the key to your immunity (apart from environmental quality)!

Here I give you a list of probiotics and prebiotics that you can incorporate into your diet.

Natural probiotics are beneficial microorganisms found in some fermented foods.

• Yogurt: Yogurts contain strains of probiotic bacteria such as lactobacillus acidophilus and bifidobacterium bifidum.
• Kefir: a fermented milk-based beverage that contains a variety of probiotic strains, including lactobacillus kefiranofaciens.
• Sauerkraut: Fermented cabbage is rich in probiotic bacteria, particularly strains of Lactobacillus.
• Kimchi: a Korean dish made from fermented vegetables, containing probiotic lactic acid bacteria.
• Miso: a fermented soybean paste widely used in Japanese cuisine, containing probiotic bacteria.
• Fermented Pickles: Pickles fermented in salt water contain natural probiotics.
• Kombucha: a fermented drink made from sweet tea, containing probiotic bacteria and yeast.
• Tempeh: a preparation made from fermented soy, rich in probiotic bacteria.
• Lacto-fermented vegetables: Other vegetables like carrots, beets, and green beans can be lacto-fermented at home to get natural probiotics.

It is important to note that the probiotic content of these foods can vary depending on preparation methods and fermentation conditions. To get the most benefit, choose unpasteurized products, as pasteurization can destroy probiotics.

Prebiotics are non-digestible food compounds used by probiotics.

Prebiotics are non-digestible food compounds that serve as food for probiotics, promoting their growth and activity. Here are some examples of natural sources of prebiotics:

• Garlic: Garlic contains inulin, a natural prebiotic.
• Onions: Onions are rich in fructo-oligosaccharides (FOS), a type of prebiotic.
• Asparagus: Asparagus is a natural source of inulin.
• Bananas: Ripe bananas contain fructooligosaccharide (FOS).
• Whole wheat: Whole wheat contains fructan, a prebiotic.
• Oats: Oats are a source of beta-glucans, another type of prebiotic.
• Barley: Barley also contains beta-glucans.
• Chicory: Chicory is rich in inulin and is often used as an ingredient in coffee substitutes.
• Dandelion: Dandelion roots contain inulin.
• Legumes: Chickpeas, lentils and beans are natural sources of prebiotics.
• Sweet Potatoes: Sweet potatoes contain inulin.

Prebiotics help promote the growth of probiotics and maintain a balanced gut microbiome, which can have beneficial effects on digestive health and the immune system. It is advisable to include these foods rich in prebiotics in your diet to support healthy intestinal flora.

What seasonal foods boost your immune system?

– The squash and other pumpkins are rich in beta-carotene, which gives them their beautiful orange color. In addition to its antioxidant action, beta-carotene improves the functioning of certain immune cells.

– The leeks contain prebiotic fibers which contribute to intestinal health, but also antioxidant polyphenols, including kaempferol, which are also found in other leafy green vegetables such as cabbages and the broccoli.

These polyphenols have, among other things, anti-inflammatory and antimicrobial properties.

So, get to your soup!

And for dessert or snacks, eat apples, raisin rich in polyphenols and tannins. Even in winter, continue to eat plants of all colors, providers of micronutrients and phytonutrients essential for the proper functioning of the immune system.

What plants or spices to boost your immunity?

Plants that you can use:

– Echinacea is a traditional plant, widely used before and during the cold season to strengthen immunity. It is possible to take Echinacea in concentrated dry extract in the form of capsules, or in mother tincture, at a rate of 30 to 40 drops per dose in a little water, 3 times a day between meals.

– The Thyme is well known for its antibacterial and antitussive properties. It also has antioxidant qualities. Very effective in prevention, it can be used as a daily herbal tea from the first cold weather. Use 1 to 2 teaspoons of dried thyme (aerial parts) per cup of water. When the water has almost boiled, let it infuse covered in order to trap the volatile molecules, 5 minutes for preventive use or 10 minutes for curative use. The concentrated dry extract of Thyme in capsules may be suitable for people who do not like herbal teas.

Spices are treasures for our papillas and health

Certain spices are known for their beneficial properties to strengthen the immune system. Here are some spices commonly used for this purpose:

• Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that can boost immunity.
• Ginger is rich in antioxidants and has anti-inflammatory properties, which may support the immune system.
• Cinnamon has antioxidant and anti-inflammatory properties that may contribute to immune defense.
• Garlic contains allicin, which has antimicrobial properties and may boost immunity.
• Black pepper contains piperine, which may increase the bioavailability of certain nutrients, helping the immune system.
• Cloves are rich in antioxidants and may have anti-inflammatory properties.
• Cayenne pepper contains capsaicin, which has anti-inflammatory effects and may boost the immune system.
• Cumin is rich in antioxidants and may have beneficial properties for immune health.
• Star anise has antioxidant and anti-inflammatory properties.
• Cardamom is rich in antioxidants and can help boost immunity.

These spices are often used in cooking to add flavor to dishes. Integrate them into your daily diet to support your immune system.

Why are bee products useful for resisting disease?

Pollen and Propolis are rich in flavonoids and phenolic acid which have anti-inflammatory, antioxidant and immunomodulatory properties.

In prevention, they help prepare the immune system.

Royal Jelly is particularly rich in carbohydrates, proteins, lipids, minerals, vitamins (especially group B). It is very interesting as a revitalizer and stimulant in cases of temporary fatigue, during periods of overwork or convalescence.

Honey with its antiseptic properties is good to consume all year round!

Conclusion :

Now you have what you need to properly prepare your immune defenses naturally!

References:

Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being

Unravelling the Immune Modulatory Effect of Indian Spices to Impede the Transmission of COVID-19: A Promising Approach

Health Benefits of Probiotics: A Review

Health Effects and Sources of Prebiotic Dietary Fiber

General Nutritional Profile of Bee Products and Their Potential Antiviral Properties against Mammalian Viruses

Allow me to tell you my story, a story of transformation and rebirth. My name is Julie, and I have experienced an extraordinary metamorphosis in my life through an ancient and powerful practice called Dinacharya.

In a world where chaos and stress seem to reign supreme, I discovered how to find balance and inner peace thanks to this wonderful medicine.

There was a time when my life was a whirlwind of responsibilities, pressures and uncertainties. Overwhelming work demands, relentless personal challenges and the frenetic pace of modern life had thrown me into a state of emotional and physical imbalance. I felt exhausted, disconnected from myself and my surroundings. A lotof us live these unpleasant moments of life but yet very useful for transformation.

I had already been practicing yoga for years but without having wanted to professionalize myself. Then the time came I have wished to deepen and to know these sciences. I felt I was not fully tapping into the energetic and spiritual benefits due to a lack of knowledge.

It was so powerful that today I am a yoga teacher and Ayurvedic therapist to transmit these treasures.

Ayurveda and yoga are two sister sciences.

As you have understood, I felt this need to reconnect to find myself, I realized that my health is a priority and that aging well is not a luxury.

If I had continued like this I would certainly have ended up in burnout, depression, neurotic with all the physical ailments that were beginning to manifest and the whole weight of the world on my head.

All our emotions are imprinted and if they are not expressed, they make us sick.

I also needed to transcend my fears, my anxieties, my lack of confidence, my conditioning, my energies and to create my microcosm with values that corresponded to me to finally find myself in this world and my health.

The Power of Union: Yoga and Ayurveda

Yoga and Ayurveda have definitely entered my life as a compass guiding me towards a path of deep transformation. Along with the millennial teachings of yoga and my Acharyas (Indian teachers), the Dinacharya is one of the tools that brought about this profound change.

Together, Yoga and Ayurveda form the cornerstone of profound inner transformation, aimed at self-knowledge and Self-realization. Their origins can be traced back to the Vedas, the ancient sacred texts of the Vedic tradition.

It is a holistic daily practice focused on aligning rituals and lifestyle habits with the natural rhythms of our body and mind. Over time, I have learned to incorporate these precious rituals into my morning and daily routine. Simple and meaningful activities.

So I am sharing with you today 3 rituals, among many others, which will allow you to evolve. By applying the dinacharya you will take more and more distance from the events that happen in your life, you will be better managing your emotions, you will gain in confidence, in anchoring, you will reduce your anxiety and your stress… and so many other indisputable scientifically proven points

Make no mistake, change requires regularity, intention and heart. This does not happen with a wave of a magic wand.

So how can you initiate this change?

1/ Your waking ritual

Determine what time you have to leave the house each morning, set your alarm so that you have time for yourself and accomplishhand tasks before hitting the road. It also prevents you from jumping everywhere as soon as you wake up like a robot andpull you out conditioning “metro – work – sleep”

Stop to jump…

Rather than jumping from task to task create a routine and stick to it. You waste less physical energy and brain space.

Why wake up earlier, even on weekends? Even if we are so comfortable in bed…

It’s time for you.

Isn’t it nice to have personal time alone in front of yourself? It is a way to take care of yourself and to balance yourself thanks toto routine which I will explain to you.

You strengthen your internal clock.

It is a structuring practice.

It is also a perfect way to evacuate your stress.

You enjoy what is called Brahma muhurta.

Brahma muhurta is a Sanskrit word that can be translated as “time of Brahma (one of the Hindu deities), “sacred time”, “time of the deity” or “time of the creator”. It is the first part of the morning, just before sunrise, when the energies are pure and that our prana or vital energy is considered to be the strongest. This allows us to manifest what must be according to the practices you perform.

How to do ?

When you wake up, stretch yourself, give thanks for who you are and what you have in your life. Life is simple, no need to be unhappy because you don’t have the nicest car, the nicest house, the nicest clothes.

All of this is superficial and built on unhealthy conditioning. What matters is your health, that of your family, that you may eat your fill every day, have a roof to sleep in…

Recite your mantra.

A mantra is not an affirmation, it is a sentence in Sanskrit which whenrecite thetransferred his energy. Sanskrit is called the language of the gods and it is no coincidence that mantras transform our patterns and our energies. Due to the sound vibration, you modify your body and your mind. You can start withrecite 21 times Om out loud.

Then recap your day and your goal.

And… Rise gently with love and kindness.

2/ Drink

This is called usha pan in Ayurveda. The morning drink

Many are those with digestive disorders, bloating, irregular appetite, constipation… Usha is a good start to cleanse your digestive tract.

You drink after waking up, on an empty stomach. Whether you can, drink the water contained in a copper bottle that you will have previously filled the day before.

The benefits

Water from a copper bottle provides many benefits for the digestive system. It empties the stomach and digestive tract and helps detoxify the liver and kidneys.

It is rich in antioxidants, which promote the production of new skin cells and fight against free radicals responsible for the skin aging process.

Studies have shown that copper helps reduce the risk of cardiovascular disease, regulates blood pressure and helps lower cholesterol levels.

Its anti-inflammatory properties provide relief from pain caused by arthritis, rheumatoid arthritis and inflamed joints. Additionally, copper strengthens bones and boosts the immune system, making it an effective remedy for arthritis and rheumatoid arthritis.

It is one of the most essential minerals for the proper functioning of the thyroid gland and the body in general. Drinking from a copper vessel helps to fill copper deficiencies and promotes optimal regulation of thyroid function.

It is best to drink it warm or hot but never cold, the same goes for the water you drink during the day.

Drink quality water without additives or herbal tea if you want but no acidifier like tea or coffee.

You can drink from 30 cl to 1l. The equivalent of a bowl is sufficient. Listen the needs of your body

After the first sips, allow at least 20 to 30 minutes before eating to allow time for the water to travel down the intestines, cleanse them and have a bowel movement. It may be faster depending on your physiology.

Drink in small sips while taking breaks, otherwise your stomach will cry out if you drink the water all at once!

3/ Practice your yoga and meditation

I practice at least 30 minutes when my days are busy. I practice every day without that my energy and my strength are not the same as well as my days which are blander and heavier.

You don’t have to be a gymnast, dancer, contortionist or yoga teacher to practice yoga.

You can start with 10 sun salutations and end with a meditation.

An ideal  practice is built according to your Ayurvedic constitution but to start it will be perfect.

To meditate, I advise you to sit down either on the floor in siddhasana or on a chair if you have pain in your back or knees while keeping your feet anchored on the ground.

You can start by inhaling counting 4 then exhaling for 4.

If that leads tension in your body and mind reduces and shifts to a 3:3 ratio. Gradually you will feel more comfortable. Makes 5 cycles (1 cycle = 1 inspiration + 1 expiration).

Then, increase your ration again to 4: 4 for 5 cycles then next cycle, inhale 4 exhale 6, on the next cycle and to finish inhale 4 exhale 8.

Why would you do that?

Because the slowing of breathing leads to a decrease in:

• Heart rate.
• Blood pressure,
• Stress and stress-related illnesses
• Anxiety, tension, anger.
• More oxygen is available per breath, making your breath more efficient at feeding your cells, regenerating them and maintaining your homeostasis.

Respiration is not only a functional autonomic system

Conscious deep breathing greatly affects your cortical activities, relaxes your nervous system, which calms your mind by eliminating your thoughts and emotions.

The increased movement of the diaphragm provides a good massage to the internal organs, as the liver, pancreas, stomach, heart, and lungs are attached to the diaphragm, which moves up and down during breathing.

It is also a good preparation for childbirth.

You become aware of your breathing, you feel it and you know how to readjust it when you feel that you are breathing poorly. Bad breathing leads major medium and long-term complications, fuels stress, oxidation, inflammation…

Respiration is not only a functional autonomic system, it is the only function of the autonomic nervous system on which we have control. Breathing also gives the ability to control our mental emotional state, it is a doorway to the subconscious mind.

The subconscious mind is all that hides the way we control our life, we wait, create our positive or negative stories and the breath accesses these states.

Adopting conscious and controlled breathing with specific techniques combats stress and anxiety, depression, improves concentration, clarity, deep sleep, and increases energy.

There are 2000 techniques we can apply to gain awareness, control our mental and emotional energy and change our mental patterns.

Breathe!

So if you want to unlock your stories and habits that you hold onto, you have to be able to access your subconscious. This tool will help you rewrite the script of your subconscious because the breath is the doorway to the subconscious.

You must breathe with the body and not the mind for clarity, take action, take responsibility for your life and not be a victim. It’s getting up from your passenger seat and goingsit in the seat driver.

Pranayama or breathing exercises improve your vital functions, evacuate toxins and allow access to different planes.

If you arrive to apply these 3 principles, you will reap great mental, physical and spiritual benefits.

Relearning to breathe is what saved me too, it is what allows me to shift my moods and my emotions and to be fulfilled today.

Dinacharya includes still other more or less different cleansing rituals according to the needs of your Ayurvedic constitution. I can cite hrid dhauti to clean the tongue, or even gandusha the mouthwash with oil, neti and nasyam to deeply clean the nose and the sinuses or even garshan which is auto massage to release lymph and blood circulation. All have their goals and health benefits.

There are many others also in yogic practice.

The benefits you receive

These 3 main principles drawn from the dinacharya that I am sharing with you are the ones I started with.

Kindness and caring…

Integrating gentle practices without revolutionizing everything is the solution to last and integrate more rituals to come.

Step by step allowed me to enter the dance of Ayurvedic rituals that do good. You feel so clear that you can only go on and add more.

To practice is to honor oneself, to take one’s place entirely, to anchor oneself entirely in one’s being, to create one’s world in this world.

I am committed to taking care of myself, cultivating a healthy lifestyle, and nourishing my body with nutritious, balanced foods.

My energy level increased, my sleep became restorative and my mind calmed down. I won in mental clarity, creativity and resilience in the face of daily challenges. My body is stronger, I feel it, I get his messages, my immune system get better and I find a lasting emotional balance.

Gradually, you too will begin to feel the profound benefits of this regular practice.

You reach a different spiritual level

Beyond the physical benefits, the Dinacharya feeds your soul. It allows you to connect more deeply with yourself and with nature that surrounds you. You learn to slow down, to savor the present moment and to cultivate gratitude for the small joys of life.

You realize that there are no magic or revolutionary ways to change. The change is you who initiate it. As soon as you decide, everything falls into place. Your intention in the change is also extremely important. Thanks to simple, accessible and effective techniques, you access your authenticity, your strength, and your humanity.

Today, I am deeply grateful to my teachers for having transmitted to me and still transmitting to me these 2 medicines.

They have been my lifeline in times of turbulence, my compass in times of confusion, and my source of inspiration to live fully and authentically.

Lives changed and harmony restored

Since I started accompanying people in their practice of dinacharya, I have seen profound changes in their lives. By integrating these rituals and habits into their daily lives, they paved the way for true transformation. The beneficial effects of the dinacharya reverberated through every aspect of their being, be it physical, emotional, mental or spiritual.

Clarity and inner balance

They have gained clarity and emotional stability. They have learned to better manage the stress, anxiety and pressures of everyday life. Thanks to the regularity of the practice, they regained an inner balance and a deep harmony.

On a physical level, they felt an improvement in their vitality and energy. Dinacharya has helped boost their immune system, regulate their digestion, and promote restful sleep. They also saw an improvement in their skin tone, complexion and overall appearance.

But beyond the physical and emotional benefits, the dinacharya also opened doors to their spiritual transformation. These people have developed a deeper connection with themselves and with their true essence. They began to explore their own spirituality, cultivate gratitude and find deeper meaning in their lives.

This set of daily rituals and practices was a catalyst for transformation, guiding them towards a more fulfilling, balanced and mindful life. It is an inspiring experience to see how these simple gestures and rituals can have such a profound and meaningful impact in the lives of individuals.

May this story inspire those who feel lost or out of balance. Nothing is permanent, nothing lasts and everything changes.

“Self-knowledge is the beginning of wisdom and the end of fear.” – Jiddu Krishnamurti

This article participates in the event “My well-being routine” of the Bonjour Mon Cycle blog. I really appreciate this blog and its natural authenticity because we share a lot of common points. And also knowledge for the best of all. One of my favorite articles is 8 activities to listen to your body and your emotions

References

Dinacharya: an answer to lifestyle disorders.

Role of Dinacharya and Ritucharya Regimen towards Promotion of Positive Health

Utilization of Ayurveda in health care: an approach for prevention, health promotion, and treatment of disease. Part 1–Ayurveda, the science of life – PubMed (nih.gov)

Utilization of Ayurveda in health care: an approach for prevention, health promotion, and treatment of disease. Part 2–Ayurveda in primary health care – PubMed (nih.gov)

Increased Mental Well-Being and Reduced State Anxiety

Ayurveda and the science of aging

Effect of Ayurveda intervention, lifestyle modification and Yoga in prediabetic and type 2 diabetes

Effectiveness of Yoga Lifestyle on Lipid Metabolism

Importance of Ayurvedic Dinacharya in Geriatric Care

Permettez-moi de vous raconter mon histoire, une histoire de transformation et de renaissance. Je m’appelle Julie, et j’ai vécu une métamorphose extraordinaire dans ma vie grâce à une pratique ancienne et puissante appelée Dinacharya.

Dans un monde où le chaos et le stress semblent régner en maîtres, j’ai découvert comment retrouver l’équilibre et la paix intérieure grâce à cette merveilleuse médecine ou devrais-je dire ces merveilleuses médecines.

Il fut un temps où ma vie était un tourbillon de responsabilités, de pressions et d’incertitudes. Les exigences professionnelles accablantes, les défis personnels incessants et le rythme effréné de la vie moderne m’avaient plongé dans un état de déséquilibre émotionnel et physique. Je me sentais épuisé, déconnecté de moi-même et de mon environnement. Beaucoup d’entre-nous vivent ces moments de vie désagréables mais pourtant utiles pour se transformer.

La Puissance de l’Union : le Yoga et l’Ayurvéda

Je pratiquais déjà le yoga depuis des années mais sans avoir eu envie de me professionnaliser. Puis le temps est venu où j’ai souhaité approfondir et connaître ces sciences. Je ressentais que je n’exploitais pas pleinement les bienfaits énergétiques et spirituels en raison d’un manque de connaissances.

Cela a été tellement puissant qu’aujourd’hui je suis professeur de yoga et thérapeute ayurvédique pour transmettre ces trésors.

L’ayurveda et le yoga sont deux sciences sœurs.

Le Yoga et l’Ayurvéda convergent dans leur approche globale de la personne, en prenant en compte tous les aspects : le corps, l’esprit et l’âme.

L’Ayurvéda se concentre sur la santé et le bien-être physique, émotionnel et mental nous préparant aussi pour une réalisation spirituelle.

Le Yoga est une science spirituelle qui permet à chacun de réaliser son plein potentiel en utilisant des techniques et des enseignements qui portent sur le corps, le souffle et l’esprit, ouvrant ainsi les portes vers des niveaux de conscience plus élevés.

Ensemble, le Yoga et l’Ayurvéda constituent la pierre angulaire d’une transformation intérieure profonde, visant à la connaissance de soi et à la réalisation du Soi. Leur origine remonte aux Védas, des textes anciens et sacrés de la tradition védique.

Ta santé, ta priorité

Apres ces précisions et comme vous l’avez compris, je ressentais ce besoin de reconnexion pour me retrouver, j’ai pris conscience que ma santé est une priorité et que bien vieillir n’est pas un luxe.

Si j’avais continué comme cela j’aurais certainement fini en burn-out, dépression, névrosée avec tous les maux physiques qui commençaient à se manifester et tout le poids du monde sur ma tête.

Toutes nos émotions s’impriment et si elles ne s’expriment pas nous rendent malade. J’ai agi.

J’avais également besoin de transcender mes peurs, mes angoisses, mon manque de confiance, mes conditionnements, mes énergies et de créer mon microcosme avec des valeurs qui me correspondaient pour enfin me retrouver dans ce monde et ma santé.

Le yoga et l’Ayurveda sont définitivement entrés dans ma vie comme une boussole me guidant vers un chemin de transformation profonde. Avec les enseignements millénaires du yoga et mes Acharyas (enseignants indiens), la Dinacharya est un des outils qui a provoqué ce changement profond.

C’est une pratique quotidienne holistique axée sur l’alignement des rituels et des habitudes de vie avec les rythmes naturels de notre corps et de notre esprit. Au fil du temps, j’ai appris à intégrer ces précieux rituels dans ma routine matinale et quotidienne. Des activités simples et significatives.

Alors je te partage aujourd’hui 3 rituels, parmi beaucoup d’autres, qui vont te permettre d’évoluer. En appliquant la dinacharya tu prendras de plus en plus de recul face aux évènements qui arrivent dans ta vie, tu seras mieux gérer tes émotions, tu gagneras en confiance, en ancrage, tu réduiras ton anxiété et ton stress…et tant d’autres points incontestables scientifiquement prouvés

Il ne faut pas se leurrer, le changement demande de la régularité, de l’intention et du cœur. Cela n’arrive pas d’un coup de baguette magique.

Alors comment peux-tu initier ce changement ?

1/ Ton rituel au réveil

Détermine l’heure à laquelle tu dois quitter la maison chaque matin.

Règle ton alarme de manière à avoir du temps pour toi et accomplir tes tâches avant de prendre la route. Ca t’évite aussi de sauter partout dès le réveil comme un robot et de t’extirper du conditionnement « métro – boulot – dodo »

Plutôt que de sauter d’une tâche à l’autre crée une routine et respecte-la. Tu gaspilles moins d’énergie physique et d’espace cérébral.

Pourquoi se réveiller plus tôt, même le week-end? Même si on est si bien dans son lit…

C’est du temps pour toi. N’est-ce pas agréable d’avoir un temps personnel seul face à soi-même ? C’est une façon de prendre soin de soi et de s’équilibrer grâce à la routine que je vais t’expliquer.

Tu renforces ton horloge interne.

C’est une pratique structurante.

C’est aussi un parfait moyen d’évacuer ton stress.

Tu profites de ce qu’on appelle Brahma muhurta.

Brahma muhurta est un mot sanskrit que l’on peut traduire par le de “temps de Brahma (une des divinité Hindoue), “temps sacré“, “temps de la divinité” ou “temps du créateur”. Il s’agit de la première partie de la matinée, juste avant le lever du soleil, lorsque les énergies sont pures et que notre prana ou énergie vitale est considérée comme la plus forte. Ceci nous permet de manifester ce qui doit l’être suivant les pratiques que tu effectues.

Comment faire ?

Au réveil, étire-toi, remercie pour ce que tu es et ce que tu as dans ta vie. La vie est simple, pas besoin d’être malheureux parce que l’on n’a pas la plus belle voiture, la plus belle maison, les plus beaux habits.

Tout ceci est superficiel et construit sur des conditionnements malsains. Ce qui compte c’est ta santé, celle de ta famille, que tu puisses manger tous les jours à ta faim, avoir un toit pour dormir…

Recite ton mantra.

Attention, un mantra n’est pas une affirmation, c’est une phrase en sanskrit qui lorsque réciter te transfère son énergie. Le sanskrit est appelé la langue des dieux et ce n’est pas un hasard car les mantras transforment nos schémas et nos énergies. De part la vibration sonore, tu modifies ton corps et ton esprit. Tu peux commencer par réciter 21 fois Om à voix haute.

Puis récapitule ta journée et ton objectif.

Et …Lève-toi doucement avec amour et bienveillance.

2/ Bois

C’est ce qu’on appelle usha pan en Ayurveda. La boisson du matin

Nombreuses sont celles avec des troubles digestifs, des ballonnements, un appétit irrégulier, de la constipation…Usha est un bon début pour nettoyer ta sphère digestive.

Tu bois après ton réveil, à jeun. Si tu peux, bois l’eau contenue dans une bouteille en cuivre que tu auras préalablement remplie la veille.

Le cuivre et ses avantages

L’eau provenant d’une bouteille en cuivre offre de nombreux avantages pour le système digestif. Elle vide l’estomac et le tube digestif et aide à la détoxification du foie et des reins.

Elle est riche en antioxydants, ce qui favorise la production de nouvelles cellules cutanées et lutte contre les radicaux libres responsables du processus de vieillissement cutané.

Des études ont démontré que le cuivre contribue à réduire le risque de maladies cardiovasculaires, régule la tension artérielle et aide à diminuer le taux de cholestérol.

Ses propriétés anti-inflammatoires permettent un soulagement des douleurs causées par l’arthrite, la polyarthrite rhumatoïde et les articulations enflammées. De plus, le cuivre renforce les os et stimule le système immunitaire, ce qui en fait un remède efficace contre l’arthrite et la polyarthrite rhumatoïde.

C’est l’un des minéraux les plus essentiels pour le bon fonctionnement de la glande thyroïde et du corps en général. Boire dans un récipient en cuivre contribue à combler les carences en cuivre et favorise une régulation optimale de la fonction thyroïdienne.

Le mieux est de la boire tiède ou chaude mais jamais froide, idem pour l’eau que tu bois dans la journée.

Bois de l’eau de qualité sans additif ou de la tisane si tu veux mais pas d’acidifiant comme le thé ou le café.

Tu peux boire de 30 cl à 1l. L’équivalent d’un bol est suffisant. Ecoute les besoins de ton corps

Après les premières gorgées, prévois au moins 20 à 30 minutes avant de manger pour laisser le temps à l’eau de descendre dans les intestins, de les nettoyer et d’aller à la selle. Cela peut-être plus rapide selon ta physiologie.

Bois par petites gorgées en faisant des pauses, sinon ton estomac va crier au plombage si tu bois l’eau d’un coup !

3/ Pratique ton yoga et ta méditation

Je pratique minimum 30 minutes quand mes journées sont chargées. Je pratique tous les jours sans ça mon énergie et ma force ne sont pas les mêmes ainsi que mes journées qui sont plus fades et lourdes.

Tu n’as pas besoin d’être un gymnaste, une danseuse, un contorsionniste ou professeur de yoga pour pratiquer le Yoga.

Par quoi commencer?

Tu peux commencer par 10 salutations au soleil et terminer par une méditation.

Tu peux aussi méditer le matin et faire une salutation à la lune le soir pour te détendre après ta journée de travail.

Une pratique idéale se construit suivant ta constitution ayurvédique mais pour commencer cela sera parfait.

Pour méditer, je te conseille de t’asseoir soit par terre en siddhasana ou sur une chaise si tu as mal au dos ou aux genoux tout en gardant les pieds ancrés au sol.

Tu peux commencer par inspirer sur 4 temps puis expirer sur 4.

Si cela entraîne des tensions dans ton corps et ton esprit réduit et passe à un ratio de 3:3. Au fur et à mesure tu vas te sentir plus à l’aise. Fait 5 cycles (1 cycle = 1 inspiration + 1 expiration).

Ensuite, augmente à nouveau ton ration a 4 : 4 pour 5 cycles puis prochain cycle, inspire 4 expire 6, au cycle suivant et pour terminer inspire 4 expire 8.

Pourquoi tu ferais ça ?

Parce que le ralentissement de la respiration entraîne une diminution de:

• La fréquence cardiaque.
• La tension artérielle,
• Du stress et des maladies liées au stress
• L’anxiété, les tensions, la colère.
• Une plus grande quantité d’oxygène est disponible par respiration, ce qui rend ta respiration plus efficace pour alimenter tes cellules, les régénérer et maintenir ton homéostasie.

La respiration profonde consciente affecte grandement tes activités corticales, détend ton système nerveux, ce qui calme ton esprit en éliminant tes pensées et tes émotions.

Le mouvement accru du diaphragme procure un bon massage aux organes internes, car le foie, le pancréas, l’estomac, le cœur et les poumons sont attachés au diaphragme, qui se déplace de haut en bas pendant la respiration.

C’est aussi une bonne préparation à l’accouchement

Respirer: l’ouverture des portes

Tu prends conscience de ta respiration, tu la ressens et tu sais la réajuster quand tu sens que tu respires mal. Une mauvaise respiration entraîne d’importantes complications à moyen et long-terme, alimente le stress, l’oxydation, l’inflammation…

La respiration n’est pas seulement un système fonctionnel autonome, c’est la seule fonction du système nerveux autonome sur laquelle nous avons un contrôle. La respiration donne aussi la capacité de contrôler notre état émotionnel mental, c’est une porte vers l’esprit subconscient.

L’esprit subconscient est tout ce qui cache la façon dont nous contrôlons notre vie, nous attendons, créons nos histoires positives ou négatives et la respiration accède à ces états.

Adopter une respiration consciente et contrôlée avec des techniques spécifiques combat le stress et l’anxiété, la dépression, améliore la concentration, la clarté, le sommeil profond, et augmente l’énergie.

Il y a 2000 techniques que nous pouvons appliquer permettant de prendre conscience, de contrôler notre énergie mentale et émotionnelle et de changer nos schémas mentaux.

Donc si tu veux déverrouiller tes histoires et tes habitudes que tu retiens, tu dois pouvoir accéder à ton subconscient. Cet outil t’aidera à réécrire le script de ton subconscient car le souffle est la porte du subconscient.

Tu dois respirer avec le corps et non l’esprit pour plus de clarté, agir, prendre la responsabilité de ta vie et ne pas être une victime. C’est se lever de son siège de passager et aller s’asseoir dans le siège conducteur.

Le pranayama ou les exercices de respiration améliore tes fonctions vitales, évacue les toxines et permet d’avoir accès à différents plans.

Si tu arrives à appliquer ces 3 principes, tu vas en tirer de grands bénéfices à la fois mentaux, physiques et spirituels.

Respire !

Réapprendre à respirer c’est ce qui m’a sauvé aussi, c’est ce qui me permet de shifter mes humeurs et mes émotions et d’être épanouie aujourd’hui.

La dinacharya inclut encore d’autres rituels de nettoyage plus ou moins différents selon les besoins de ta constitution ayurvédiques. Je peux citer hrid dhauti pour nettoyer la langue, ou encore gandusha le bain de bouche à l’huile, neti et nasyam pour nettoyer le nez en profondeur et les sinus ou encore garshan qui es un auto massage pour libérer la lymphe et la circulation sanguine. Tous ont leurs objectifs et bénéfices de santé.

Il en existe bien d’autres aussi dans la pratique yogique.

Les bénéfices que tu reçois

Ces 3 grands principes tirés de la dinacharya que je te partage sont ceux avec lesquels j’ai commencé.

La douceur et la bienveillance…

Intègre des pratiques en douceur sans tout révolutionner est la solution pour durer et intégrer plus de rituels à venir.

Le pas à pas m’a permis de rentrer dans la danse des rituels ayurvédiques qui font du bien. Tu te sens si claire que tu ne peux que continuer et en rajouter.

Pratiquer, c’est s’honorer, prendre sa place en entier, s’ancrer entièrement dans son être, créer son monde dans ce monde.

Je me suis engagé à prendre soin de moi-même, à cultiver une hygiène de vie saine et à nourrir mon corps avec des aliments nutritifs et équilibrés.

Mon niveau d’énergie a augmenté, mon sommeil est devenu réparateur et mon esprit s’est apaisé. J’ai gagné en clarté mentale, en créativité et en résilience face aux défis quotidiens. Mon corps s’est renforcé, je le sens, je reçois ses messages, mon système immunitaire s’est amélioré et j’ai trouvé un équilibre émotionnel durable.

Progressivement, tu commenceras toi aussi à ressentir les bienfaits profonds de cette pratique régulière.

Tu accèdes à un niveau spirituel différent

Au-delà des bienfaits physiques, la Dinacharya nourrit ton âme. Elle permet de te connecter plus profondément avec toi-même et avec la nature qui t’entoure. Tu apprends à ralentir, à savourer le moment présent et à cultiver la gratitude pour les petites joies de la vie.

Tu réalises qu’il n’y a pas de méthodes magiques ou révolutionnaires pour changer. Le changement c’est toi qui l’inities. Dès que tu l’as décidé, tout se met en place. Ton intention dans le changement est aussi extrêmement importante. Grâce à des techniques simples, accessibles et efficaces, tu accèdes à ton authenticité, à ta force, et à ton humanité.

Aujourd’hui, je suis profondément reconnaissante auprès de mes enseignants de m’avoir transmis et de me transmettre encore ces 2 médecines.

Elles ont été ma bouée de sauvetage dans les moments de turbulence, ma boussole dans les périodes de confusion et ma source d’inspiration pour vivre pleinement et authentiquement.

Des vies changées et une harmonie retrouvée

Depuis que j’ai commencé à accompagner les personnes dans leur pratique de la dinacharya, j’ai constaté de profonds changements dans leur vie. En intégrant ces rituels et habitudes dans leur quotidien, elles ont ouvert la voie à une transformation véritable. Les effets bénéfiques de la dinacharya se sont répercutés sur tous les aspects de leur être, que ce soit sur le plan physique, émotionnel, mental ou spirituel.

Clarté et équilibre intérieur

Elles ont gagné en clarté et en stabilité émotionnelle. Elles ont appris à mieux gérer le stress, l’anxiété et les pressions de la vie quotidienne. Grâce à la régularité de la pratique, elles ont retrouvé un équilibre intérieur et une harmonie profonde.

Sur le plan physique, elles ont ressenti une amélioration de leur vitalité et de leur énergie. La dinacharya a contribué à renforcer leur système immunitaire, à réguler leur digestion et à favoriser un sommeil réparateur. Ils ont également constaté une amélioration de leur peau, de leur teint et de leur apparence générale.

Mais au-delà des bienfaits physiques et émotionnels, la dinacharya a également ouvert des portes vers leur transformation spirituelle. Ces personnes ont développé une connexion plus profonde avec elles-mêmes et avec leur essence véritable. Elles ont commencé à explorer leur propre spiritualité, à cultiver la gratitude et à trouver un sens plus profond à leur existence.

Cet ensemble de rituels et de pratiques quotidiennes a été un catalyseur de transformation, les guidant vers une vie plus épanouissante, équilibrée et consciente. C’est une expérience inspirante de voir à quel point ces simples gestes et rituels peuvent avoir un impact si profond et significatif dans la vie des individus.

Que cette histoire inspire ceux qui se sentent perdus ou déséquilibrés. Rien n’est permanent, rien ne dure et tout se transforme.

“La connaissance de soi est le début de la sagesse et la fin de la peur”. – Jiddu Krishnamurti

Cet article participe à l’évènement “Ma routine bien-être” du blog Bonjour Mon Cycle. J’apprécie beaucoup ce blog et son authenticité au naturel parce que nous partageons beaucoup de points communs. Et aussi des savoirs pour le meilleur de tous. D’ailleurs un de mes article préféré est 8 activités pour écouter son corps et ses émotions. Je t’invite à le lire

Références

Dinacharya: an answer to lifestyle disorders.

Role of Dinacharya and Ritucharya Regimen towards Promotion of Positive Health

Utilization of Ayurveda in health care: an approach for prevention, health promotion, and treatment of disease. Part 1–Ayurveda, the science of life – PubMed (nih.gov)

Utilization of Ayurveda in health care: an approach for prevention, health promotion, and treatment of disease. Part 2–Ayurveda in primary health care – PubMed (nih.gov)

Increased Mental Well-Being and Reduced State Anxiety

Ayurveda and the science of aging

Effect of Ayurveda intervention, lifestyle modification and Yoga in prediabetic and type 2 diabetes

Effectiveness of Yoga Lifestyle on Lipid Metabolism

Importance of Ayurvedic Dinacharya in Geriatric Care

Stages of illness is the end result of behaviors that are inadequate to maintain our full health.

Ayurveda is a medicine that educates us positively on our way of living, thinking and evolving in a healthy and serene environment to stay healthy.

It is therefore above all a preventive medicine before being a healing medicine and its effectiveness is no longer to be proven.

It educates precisely on nutrition, attitude and beneficial behaviors to follow according to our personal Ayurvedic constitution called prakriti.

Ayurveda and stages of illness

The disease can be detected and treated at any stage. Treatment and remission are, of course, more effective in the early stages of the disease.

The disease process begins with disturbances in the balance of the doshas (or biophysiological humors) vata, pitta and kapha.

Temporary imbalances are common and completely normal, but serious problems arise if the state of imbalance is not corrected quickly.

In the normal course of events, vata, pitta and kapha go through cycles of change in three stages: accumulation, provocation or aggravation, and pacification.

Imbalances examples

Pitta, for example, begins to show and accumulate in late spring. This is brought on or aggravated during the hot summer months, and Pitta dosha naturally subsides when the weather cools in the fall.

If the increase in the dosha is not appeased naturally by a change of season, it undergoes other changes and illness may result.

If a person with a vata-predominant constitution experiences some degree of increased vata in the fall due to cool, dry, windy weather, but returns to normal soon after, the disease will not develop. not.

With the right lifestyle and diet, everyone can restore their balance, for example by eating moist, warming foods and by dressing warmly in windy weather, for the person of Vata constitution.

If the aggravated state of vata persists, vata will move into the general circulation and into the deep connective tissue, where it will generate pathological changes.

The disease will then develop.

From the imbalance that persists over time we enter the phase of disorder, and disorder is disease.

Illness is like the growth of the fetus in the mother’s womb. It originates in the body and is known as samprapti or pathogenesis, literally “the birth of pain”.

What is the illness process according to ayurveda?

The accumulation phase

Due to various causes, such as diet, weather, seasons, emotions, etc., the doshas begin to accumulate in their respective sites: vata in the colon, pitta in the intestines, and kapha in the stomach. . This is the easiest step to dealing with any emerging health issues. The imbalance can be felt at this stage by diagnosing your pulse.

The accumulation of Vata can result in constipation, abdominal distension or gas in the colon. Pitta buildup can be felt as warmth around the navel area and can be seen as a slightly yellowish discoloration in the whites of the eyes or dark yellow colored urine. The person will be very hungry and will crave sweets and sugar.

The accumulated kapha leads to feelings of heaviness, lethargy and loss of appetite.

At this stage, the individual is still healthy and when a dosha begins to become unbalanced, the body is intelligent and develops a distaste for the causative factor and needs to feed on opposite qualities.

This can be done through food with qualities opposite to the dosha, lifestyle, management of thoughts to restore balance.

For example, if you ate ice cream three days in a row and the kapha builds up, you won’t want to eat ice cream anymore. Instead, your body will crave spicy foods to burn off excess kapha and counteract it. We must relearn how to listen to the body and its wisdom to avoid increasing the causes of our imbalances.

Aggravation illness’phase

The accumulated dosha continues to accumulate in its own site. The stomach fills with kapha, the intestines fill with pitta, or the colon overflows with vata.

These accumulated doshas can then move from their sites. Kapha can rise in the lungs, pitta in the stomach and gallbladder, and vata can rise in the flanks.

You can also feel this phase.

An example:

If you eat too much food with kapha properties on Saturday evening, the next morning you may feel full and feel the need to fast or eat light. But if that same day you are invited and you eat a lot again, the next day you may have a cough or a feeling of congestion in the lungs. For what? Because kapha starts moving up the body.

Too much pitta in the second stage can cause heartburn or acid indigestion, and even nausea.

Vata can cause pain in the flanks or middle of the back, or even shortness of breath.

According to Ayurveda, the disease process can be treated at any stage, but specific treatments are needed for advanced stages. In these first two steps, one can reverse the process by using common sense and applying the principle of opposing qualities. And by taking some home remedies. But once the disease process has moved beyond the gastrointestinal tract and entered the third phase, it is no longer under its own control and qualified medical help is needed.

Diffusion illness’phase

The next stages of illness is diffusion. The dosha begins to spread from its place of origin, overflowing into the bloodstream and the general circulation of the body,. It is”searching” for a place to enter. Here, the disease process has progressed to the point where eliminating the causative factor will not suffice. A panchakarma, purification treatment (or similar cleansing regimen) is necessary in order to direct the doshas into their respective sites in the gastrointestinal tract so that they can be excreted out of the body.

Ama, Agni and the disease process

The biological fire of the body, which governs the transformation of matter into energy, is of thirteen main types. The central fire, called Jatharagni, governs digestion and assimilation of food.

The other agnis (the fire component in cells, tissues and organs) carry out the local process of digestion and nutrition. When agni is strong and healthy, then whatever a person eats, the system digests, assimilates and absorbs it. Then removes impurities.

But when the doshas are aggravated due to bad diet, unhealthy lifestyle or negative emotions, they first affect agni, which becomes imbalance. When agni becomes weakened or disturbed, food is not properly digested.

Undigested and unabsorbed food particles accumulate in the gastrointestinal tract and other subtle sites of the body and turn into a toxic. This sticky, foul-smelling substance is called Ama. (Ama can also be formed by bacterial invasion and cell metabolism waste.) In the third stage (“spread”) of the disease process, ama overflows its site of origin to other bodily channels. It spreads in blood vessels, capillaries and lymphatics, and clogs the channels and cell membranes.

When these ama molecules clog the channels, the cellular intelligence (prana) that constantly circulates between cells gets blocked. And some cells become isolated. An isolated cell is a solitary cell, and a solitary cell is a confused cell.

Pathological changes begin to occur. But the root cause of pathological changes is the movement of these ama molecules. So the ama must be eliminated from the body by panchakarma or other means.

Deposit or infiltration of illness

The aggravated dosha enters a weak or defective organ, tissue or system. This is the consequence due to previous trauma, genetic predisposition, accumulated emotional stress, repressed emotions or other factors.

Smoking cigarettes, for example, creates weakness in the lungs. Eating too much sugar creates weakness in the pancreas and blood tissues, and so on.

The newly arrived and aggravated dosha confuses the cellular intelligence of the weakest tissue and overwhelms it. And it is altering its normal qualities and functions.

Aggravated dosha suppresses the normal qualities of tissue. It combines with it, creating an altered state, altering its structure and function. In this way, the “seeds” of the disease begin to sprout.

So far, the disease has not appeared on the surface, but it can be detected by a qualified doctor.

An alert person may feel subtle changes in the body. If the condition is not interrupted at this stage, it will break out as a disease in its own right.

Ilness’manifestation

In this stage of illness, qualitative changes become apparent. Signs and symptoms of real disease appear on the surface; the person becomes ill. Whether in the lungs, kidneys, liver, joints, heart, brain, or anywhere, the germs of disease germinate and begin to manifest in the area of defective tissue.

Cellular deformation leading to structural distortion

Now the pathological process is fully developed and the disease fully manifested.

Structural changes occur and complications in organs, tissues or systems become evident. It is also at this stage that the disease, fully developed, is therefore the most difficult to treat.

In the fifth stage of illness, for example, when the aggravated pitta dosha invades the stomach wall, it may manifest as an ulcer. But in the sixth stage, the pitta will perforate the ulcer and cause bleeding, or it may cause a tumor.

The function begins to be disturbed in the fifth stage, but here the structure of the tissue is affected, as well as the surrounding tissues and systems.

Obviously, the treatment and the return to balance is much easier in the early stages.

This is why prevention is so strongly emphasized in Ayurveda. It is much more effective to treat the disease at the seed stage, before it germinates and develops.

Health and disease are processes. All the stages of illness has been reached.

Disease is a process of abnormal movement of the doshas, while health is a process of normal functioning of the doshas.

Conclusion

A wise person understands that the normal rhythm and quality of the process can be restored by changing diet and lifestyle (stress management, yoga and meditation, healthier eating and mind habits), and avoiding the etiological factors that cause the disease.

The more attentive you are to how your mind, body, and emotions respond to changing circumstances; the more aware you are of your constitution and the instant choices you can make to stay healthy. The less chance you create of getting sick.

Interested to become Ayurveda Therapist? Have a look here or here (in french)

References

Utilization of Ayurveda in health care

Global Health Perspective

Ayurvedic research and methodology

Regular practice of Tratak Kriya improve your vision. For someone who practices traṭak from childhood, it is not necessary to wear glasses during his life.

Tratak Kriya, simply Trataka or Tratakam, is one of the six practices of yogic purification (Shatkriya). It is used in Hatha Yoga and also in Tantra yoga practices. 

Trataka: the concept behind the practice

Blinking in the waking state is common to all animals. When you stare at an object, blinking occurs on its own. Tratak is the practice of staring at an object without blinking until tears flow. The ancient sages of India incorporated it into the system of yoga.

Blinking is the act of Prana, the life force. The activity of Prana is directly related to the activity of the mind. When Prana moves, the mind also moves. Likewise, when Prana stops, the mind also stops.

There are five types of Prana which deal with the main functions of the body and also five types of sub-Prana which deal with auxiliary functions.

Kurma is one of the five auxiliary Pranas or Sub-Pranas. The main function of Kurma Prana is blinking. Blinking occurs automatically when Kurma is active. If we stop blinking, the Kurma stops working. Therefore, the mind also ceases to function. This is the concept behind the practice of Tratak Kriya.

What types, practices and benefits of traṭak?

The eyes, one of the 5 senses, by which the spirit experiences the exterior, that is to say the material reality, presents the graphic and visual details of this external reality to the spirit.

All five senses (nose,  smell, skin, touch, tongue, taste, ears, sound and eyes, sight), generate a vision of the outside world. They present the same reality but from their individual point of view.

Spirit constructs the final reality by convincingly overlaying this five-pronged information on the same perception: outer reality.

The real eye is the bundle of nerve cells known as the optic nerve located between the retina and the brain where the actual image is constructed using signals received by the externally visible oval-shaped eyeballs.

The eyes are the most important sensory organ for man since 80% of the information collected in his environment, essential to his survival, is received by the eyes.

It is therefore very important to provide proper care and maintenance of eye hygiene.

Yoga offers a number of techniques that describe ways to keep the eyes healthy for as long as one lives.

I invite you to practice the techniques regularly to take advantage of the resulting benefits.

What is Trataka?

As already said, but repeating is learning 😉, Trataka is a yogic cleansing (a shatkarma) and tantric meditation method that involves staring at a single point such as a small object, blackhead, or candle flame. It brings energy to the third eye (ajna chakra) and promotes various psychic abilities.

This consists of central fixation of the sight, looking at or focusing the sight on any object.

The mind has an important role in what we see. The eyes only follow thoughts. It is possible to read a multitude of feelings just by looking the eyes from someone.

To do Trataka, the mind must be trained to focus for longer intervals of time in order to keep the gaze fixed on an object.

How to practice Trataka:

You can use those objects cited below to fix your gaze:

• on the flame of a candle,
• a point,
• the sun
• the moon,
• the vegetables,
• the Om symbol,
• a circle,
• the tip of his nose
• etc.

There are approximately 36 items that can be used to perform Tratak. The safest are the moon, the flame of the candle and contemplation of the thumb.

Ideally, Trataka is best done in the morning or evening on an empty stomach.

If you’re a beginner, you might be able to keep your eyes open without blinking for 15 seconds or so. After a while, you may increase this as stamina allows. Some people will moon gaze for ten or fifteen minutes without blinking.

Look at the sun : Surya Tratak

The sun is a great source of Prana, life energy. Looking at the sun provides a lot of Pranic energy.

It is necessary to start the practice at the FIRST RAYS OF THE RISING SUN or at the rays of the setting sun. Only two or three minutes in the first rays of the sun are recommended. More than that, you risk incurring harmful radiation.

When you look at the sun, imagine that the pranic energy is coming from the center of the sun towards your eyes in a straight line and filling your body with Prana. Imagine that your body shines like the sun full of Prana. Similarly, imagine that your exhale reaches the center of the sun and you inhale directly from the center of the sun. It heals every cell in your body.

Moon glazing:

The moon itself is a powerful meditation object because of its influence on the subtle psychic energy and dream functions. People who are very sensitive tend to be quick to notice this.

Moon gazing can be practiced on a clear night, very beneficial during full moon nights.

Keep your eyes relaxed, do not stare too hard, and avoid blinking as much as possible throughout the observation period.

Why gazing at the moon is good for the eyes?

In Ayurvedic medicine, moonlight is believed to help heal and soothe the body.

The moon gently energizes, in contrast with the sun’s sharp brightness. Moonlight exposure is thought to also relieve anxiety and stress and improve relaxation by prompting the natural release of melatonin.

Ayurveda holds that moonbathing (or moon gazing) may have particular benefit for females, since the moon is thought to help increase fertility and lead to more regular menstrual cycles.

• Relief from insomnia
• Remarkable concentration abilities
• Correction of eye problems such as myopia, farsightedness and the early stages of cataracts (I haven’t verified this, but it’s a common claim)
• Development of the third eye and intuitive abilities
• Deep relaxation and many of the other benefits you receive from meditation

How to contemplate the flame of a candle?

Contemplating the tip of a candle flame is another way to practice Trataka.

A simple wax candle or basic lamp with a wick immersed in ghee or any oil will suffice.

Sit in any meditative posture: Siddhasana, Sukhasana, etc.

• Place a lit candle 40-50 cm in front of you in line with the eyes, not at any angle to them, the neck should not turn to either side.
• Adjust according to your needs and comfort. A dark environment will help focus on the flame better
• Keep the flame at eye level.
• The candle should be placed directly in front,
• The flame must be stable and not waver (avoid drafts and wind).
• Close your eyes and try to focus on the breath for a moment to be in the present.
• Keep the body relaxed, straight and the spine straight
• Fix the gaze on the smallest possible area at the end of the flame and stabilize the gaze with the will. The quality of the gaze is inversely proportional to the area on which the gaze is fixed
• Keep your eyes relaxed and avoid blinking (the eyes will naturally adjust to the glare in a while) as much as possible until they become watery.
• After which close your eyes for a while and try to create the afterimage of the flame in the closed eyes.

The clarity of the after image depends on the quality of concentration with which the gaze has been practiced.

Once the image disappears, take a few breaths with your eyes closed and then open them slowly

Apply the heat generated by your previously rubbed palms to your closed eyes to further relax them

Start with a minimum duration of one minute, then gradually increase to ten minutes or whatever is comfortable according to your abilities.

Advantages of staring at the candle:

• Eyesight is improved
• Eye muscles are strengthened
• Improves concentration, intelligence and memory
• Prepares the mind for meditation as it induces deep focus and concentration
• Improved self-confidence, willpower and patience. What makes you efficient and productive in whatever is undertaken
• The mind slows down, calms and leads to inner peace
• Decision making becomes positive due to improved clarity of thought.
• All mental afflictions are alleviated with improved attitude.
• Alleviates insomnia or induces drowsiness, effective tool in the fight against headaches
• Relieves daily stress

Gheranda Samhita even mentions acquiring the ability of clairvoyance as one of the benefits of candle contemplation.

How to contemplate the tip of his nose?

Nasikagra Trataka is looking at the end of your nose.

One can sit in any comfortable posture, keeping the spine and neck straight.

Now fix both eyes on the tip of the nose for one to two minutes. Repeat this several times, taking rest intervals with your eyes closed in between.

Look between the eyebrows or Bhrumadhya Trataka

Sit comfortably with your torso and neck straight.

Fix the gaze between the center of the eyebrows for one to two minutes, then relax the eyes by keeping them closed for a few seconds. Repeat this operation several times.

This eye exercises technique is also known as Shambhavi mudra.

Looking between the eyebrows stimulates the olfactory and optic nerves which in turn energize the central and autonomic nervous systems.

The brain is soothed and generates a feeling of calm. Then, the mind and the eyes are closely linked, the state of the mind is reflected in the eye movements: a restless mind will also have a restless eye and vice versa. It also helps activate the Ajna Chakra.

Look at the right shoulder: Daksinajatru Trataka

Look at his right shoulder (look at the end of the right collarbone). Keeping your body straight, your neck steady, fix your gaze on the tip of your right shoulder. Take care that the neck does not move or twist towards the right shoulder as only the eyeballs turn towards it. Stay in this position for a minute to two minutes before closing your eyes to relax them.

Look at the left shoulder: Vamanjatru Trataka

The left shoulder gaze is done in the same way as explained above for the right shoulder gaze, the only difference being that here the gaze is fixed on the left shoulder instead of the right shoulder .

With regular practice you will achieve a certain level of efficiency and stability in these practices.

The last four Trataka practices can be performed in a sequence with equal durations.

What to do or not to do after trataka?

• Wash the eyes with cold water to stimulate blood circulation after the Trataka is finished.
• Do not use any externally applied eye medication after practicing Trataka
• Contraindications
• People with schizophrenia should avoid doing Trataka or do it only under the guidance of an expert.

Conclusion

Trataka sessions improve working memory, spatial memory, and spatial attention.

Tratak is just the outside help you need to focus your mind.

If you pass the Trataka, the next steps will unfold on their own.

If you meditate on a specific object consistently, the object reveals itself. Such is the power of meditation.

The Trataka kriya makes it possible to achieve this.

Regular practice of Tratak Kriya gives you healthy and shiny eyes. For someone who practices traṭak from childhood, it is not necessary to wear glasses during his life. The sight becomes comparatively sharper than that of those who do not practice. For a person who wears glasses, the number of glasses will not increase.

Through the practice of traṭak, a practitioner can activate the chakras and raise the Kundalini. But this requires the advice of a guru.

Similarly, many siddhies can be attained during the traṭak sadhana. This may vary from practitioner to practitioner. However, he should not give them importance. Likewise, it should not be practiced for the purpose of reaching the Siddhies. They become the cause of distress rather than doing good.

Accomplished yogis can perform Shaktipat and cure disease by performing Tratak on the diseased part of a person.

References

Effect of trataka on cognitive functions in the elderly

Effect of Trataka (Yogic Visual Concentration) on the Performance in the Corsi-Block Tapping Task: A Repeated Measures Study

A clinical study to evaluate the efficacy of Trataka Yoga Kriya and eye exercises (non-pharmocological methods) in the management of Timira (Ammetropia and Presbyopia)

Response to “trataka and cognitive function”

Yoga for fall, what does that means? We are all living in the microcosm depending on macrocosm, so seasons have an impact on all beings. We can see Nature change as much as we change to its rhythm. It is therefore important to bring the ritucharya in our life to maintain the balance of our doshas.

Rituacharya is the ancient Ayurvedic practice. “Ritu” means season and “charya” means Regimen or discipline.

Ritucharya consists of lifestyle and ayurvedic diet routine to cope with the bodily and mental impacts caused by seasonal changes.

Fall season qualities or gunas

• Dry
• Rough
• Windy
• Erratic
• Cool
• Subtle and clear.

All these qualities are also Vata qualities. And in Ayurveda, same qualities increases the effect of them, then Autumn increase Vata dosha.

What to do to balance Vata for fall?

Balance the climate effects by appropriate lifestyle choices and diet:

• Bring more stability, warmth, oiliness, deep nourishment, positive realtionships. Most important is to have a sense of stability, routine and groundedness.
• Try to do the things at the same time daily: wake-up, exercise, meals, go to bed…
• Massage yourself to calm your nervous sytem…

Diet should be:

• Nourishing, oily and warmth.
• Avoid fasting,
• Use favor sweet, sour and salty tastes.
• Breakfast of cooked grains (oatmeal, tapioca, cream of rice or wheat…)
• Lunches and dinners : steamed veg, hearty grains, soups and stews are grounding and moisturizing. Organic dairy product and seeds are also beneficial.
• No process or industrial food, only fresh and homemade as much as possible

Herbs:

• Ashwaganda, chyavanprash, ginger tea, cumin, coriander and cumin tea.

Avoid or in moderation:

• Raw food, cold or frozen foods, bitter, pungent and astringent tastes.

Bring Yoga and meditation in your daily routine:

• For 10 to 15 min for starting.

• Practices Vata pacifying yoga, and pranayama like nadi shodhana…

• Slow sun salutation [here a video of complete yoga session with a modify sun salutation at 56:57 min in the video]

• Balancing poses: virabhadrasana 1

• Tadasana

• Vrkasana

• Trikonasana

• Gentle backbend

• Bitilasana

• Marjaryasana

• Bhujangasana

• Vajrasana

• Balasana

• Viparita karani

• Practice pranayama: nadi shodhana for 10 -15 min

• Savasana for 20 minutes

It is better to practice with a qualified and experienced yoga teacher to practice the asana according to your body, to avoid injuries and also to get the full health benefits from them.

For what benefits?

Learning pranayama, yoga philosophy and lifestyle will bring peace in your mind.

You learn how to manage your emotions and control your monkey mind.

You will also cure and bring calm into your body.

Practice smoothly, gently with conscious and you will rejuvenate and help your nervous system.

Moreover, we all have to learn how to invest in your own health and vitality. We all stand to benefit from aligning ourselves with the rhythms of nature all the year.

We can avoid all symptoms and diseases linked to seasons by our diet and lifestyle

These are general tips many can be down, unfortunately it is not in 1 article that you can get all the benefits of yoga and ayurveda.

Do a good start and set your Ayurvedic and yoga routine, it is simple and so beneficial.

I can only advise you to start ayurvedic and yogic practices as soon as possible to maintain your good health over time, to support your immune system and by the same token your homeostasis

• For yoga lessons [stress and mental management, hormones balancing, overweight]: click here to book your 1^st free session

• For ayurveda counselling : Click here to book your free call

• For learning ayurveda, beneficial for all: click here to know more about the program

Be love, be nice and compassionate.

Om Namo Bhagavate Vasudevaya

Julie

How to control anger and have a calm mind… it is the dream of everyone…

Anger is a part of normal healthy emotion but its manifestation and quantity need to be controlled.

As per Ayurveda describes this anger depends on:

Body type of the person

A Pitta body type person gets angry very quickly more than the other body constitution.

Pitta constitution is made of fire and water elements and anger is fire element.

A Vata body type person can get angry quickly (because one of Vata gunas is fastness) but he also calms down very fast because coolness is also a Vata quality.

A Kapha person gets anger very slowly because of Kapha guna but will not react immediately and may plan for a well-executed.

Ayurveda mentioned that anger produces disease such as:

• high blood pressure
• schizophrenia,
• maniac disorders or people with lot of stress
• depression
• anxiety
• body inflammation [musculo skeletal diseases…]
• inside burning
• and long term manifestations

Diet to control anger

Diet has to be balanced to avoid production of anger. Excess of non veg, excess of spicy foods, drugs abuse and excess of alcohol are part of rajasic foods and consuming these items out of balance lead to angriness.

Here some advices for Pitta lifestyle and diet

Our period of time also contributes to get more or less angry: teenagers and elderly get angry more easily.

When we feel weak or tired we have more issues to control our emotion, angriness can come quickly in such condition.

Some medicines, in case of wrong dosage, can also lead to manic depressive psychosis or depression medicines and increase anger.

Dosha implication

Pitta gets aggravated by anger and much more if hidden inwards.

Anger-control has to be a part of effective personality management. It needs a constant practice followed by application.

Remember that you are larger and important than your emotions.

If you rule your emotions, you live healthy. If your emotions rule you then your lifespan would be shorten and end in premature way. You have to choose !!

Medicine or therapy are essential to learn how to relieve stress or soothe the mind. Senses eradicates many physical ailments and this to avoid to throw your venom and hurt others.

The real thing is by getting angry over a person or situation you show how weak you are. You also allow the other person and situations to rule you. If you remember that you are susceptible to be conquered by someone else’s anger, you will learn to sense it even before it has shown its early signs within you.

Controlling anger is a art but also a respect of yourself and others. You can convert it in positive energy.

“Speak when you are angry and you’ll make the best speech you’ll ever regret” Laurence J. Peter

You could also have avoided the damages incurred on your beautiful system as an effective of unmonitored anger, thereby keeping inflammation and arthritis at bay.

A long-standing angriness habit is dangerous.

Anger is thus constructive as well as destructive. It depends on what type of anger we are.

The extent of damage we undergo due to anger and the quality and quantity of inflammatory changes and diseases which get manifested due to anger depends on our choice of fight or flight response and how frequently we do it.

“You will not be punished for your anger, you will be punished by your anger” – Buddha

Types of anger

There are 3 types of anger:

• Aggressive anger because we can feel ashamed or are neglected
• Defensive anger to fight or over reacting to defend ourself or to hide mistake
• Frustrated anger developed with time. The person over a period of time may develop ideas or concepts out of reality

Most of the systemic diseases of the modern day are psycho-somatic in nature. We hardly find a sole physical disorder or a sole mental disorder. Body and mind are 2 sides of the same coin. A problem at the physical level might at a later time reflect on the mind and vice versa.

Anger is one of the most encountered emotions which has a serious destructive impact at a psycho-somatic level and is also a trigger for many health issues especially those of an inflammatory origin.

What are Pitta functions in the body?

Pitta is responsible for central and cellular metabolism

If pitta is balanced, these processes goes well smoothly and we are healthy.

An increased or decreased of Pitta can disrupt the heat regulation in the body and lead to depletion of tissues or blockages in the cells and body channels.

If the body is inefficient to throw the excess heat out, the heat stay inwards. Then the heat damages the body tissues and cause inflammation. When this inflammation intensifies, arthritis and other inflammatory diseases can manifest.

Other factors aggravate Pitta but Krodha [anger] is the main one.

Anger is the emotion which is a part of us and is expressed very often in varied proportions. Whenever anger occurs, Pitta is disturbed.

And if the anger become an habit, aches stay within us and give a permanent fuel for vitiation of Pitta.

The increased pitta creates an inflammatory background in the tissues and leads to inflammatory diseases:  arthritis is one.

An increased pitta and anger leads to a cyclic pattern: the inflammatory reactions in the body which is getting worst as it become a chronic pattern with time.

So you have understand, but i repeat again: if we don’t control Pitta and anger at right time, it causes damages to the body cells and organs.

Anger is one of the most common human emotions.

If you are Pitta constitution, you will always have fire in you, it is a part of you. It’s like the fire is always there ready to burn more. Pitta is always seated on coals.

It can vary in proportions to person and in given situations.

We need fire to burn our foods, our emotions but it increased to different levels of manifestation and existence.

The fuels are available in and around us: at work, in family, with friends, with life situations we live which can be stressful. We have also to face a certain competition and lot more in today society.

For Pitta people a small amount of these is enough for the anger to take a big shape and for other it will take more time to provoke that anger to set in. Some people explodes and some bury anger deep within.

We boil at different degrees

“Anybody can become angry that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way – that is not within everybody’s power and is not easy” – Aristotle

Anger is Dharaneeya Vega

Dharaneeya Vega means forcibly withholding the urges which are initiated by the body.

So anger or krodha should be checked from sprouting to the surface as and when it shows its signs within us.

The one who is controlling is anger is managing is mind very well. It is avoiding conflicting, to put more fire on the gas and finally a proof of intelligence to solve differently the tensions or conflicts.

This is also better for health because anger is a form of heat and we don’t want to get combust!

Studies and researches showeds that anger has bad effects on homeostasis and health in general. It needs to be controlled within us and to throw it out in reasonable way to do not hurt others and self. This is the principle of Ahimsa in Yoga.

For example inflammatory reaction can occurred in the joints and soft tissues of musculo skeletal system and causes arthritis and other inflammatory origin musculo skeletal diseases [rheumatoid arthritis, tendinitis, carpal tunnel syndrome, osteoarthritis, fibromyalgia, bone fractures…]

Ayurveda said that controlling anger is better than inversely. It is not because one time you could not control it that it will induce right away diseases. It is the amount of non-control anger day by day which will produce imbalances and with time diseases.

Anger is a negative emotion in many instances and has very important impact in our organs and mind…

Ayurvedic and yogic methods: how to control anger 

It might temporally drive us to do something energetically but on the other way it also compels us to commit bad words, bad behaviors, or violence in front of others.

By learning to control krodha (anger) we avoid the pitta explosion and so avoid many inflammatory processes and diseases in the body.

How we can control anger?

Be conscious of it and act to know how to control your anger

Practice Yoga, yoga philosophy and pranayama [Learn about a simple Pranayama technique here] to think better and clearly, linked your body and your mind and relief your frustration. Do practices to pacify Pitta.

Have a anti-pitta diet [Learn more: How to balance Pitta]

Taking foods having sweet, bitter and astringent tastes, seasonal fruits not having sour taste, cold foods and comforts etc which are antagonistic to Pitta

Ayurvedic Pitta relieving treatments

• Abhyanga (massage with herbal oils)
• Virechana (therapeutic purgation),
• Sarvanga dhara (stream pouring of medicated liquids like oils, milk etc over the body), Shirodhara (stream pouring of herbal oils over the head),
• Shirovasti (oil pooling over the head),
• Tikta vasti (enemas prepared out of medicines having bitter tastes),
• Ksheera Vasti (enemas prepared with medicines alleviating pitta processed and prepared in milk) …

Pitta lifestyle to control anger:

• Have a good sleep, minimun 7 hours per night, to regenerate & digest all emotions or frustration accumulated during the day.

• Practice gratitude and happiness

• Identify the causes of your anger

• Ignore the causes or the triggers lead to body pain.

• Go away from augmenting with people & situations as much as possible.

• Convert anger : anger is an energy which will either hurt us or the other person. The better way is to throw off the fire of anger by transforming it into another form of positive or constructive energy. Get into activities like gardening, house cleaning etc.

• Forgive and Forget : it is difficult but with time & conscious we can do it easily, it is highly effective.

• Change your body-mind attitude

• Change your habits when anger strikes you. Practice sports, yoga, mindfullness, walking into fresh air… Yoga is highly effective for emotions acceptance, transcending them and win over anger

• Surrounding you with positive people

• Think spiritual: going to temples, reading books or do spiritual practices: yoga nidra, restorative yoga … pranayama and meditation.

• Have fun

• Take a break: breaks are essential to keep our nerves relaxed, go for a weekend, meet friends, or share love time with family.

• Practice your favorite hobby

• Dancing classes, painting, writing articles or stories…

• Join a Yoga class

• Meditate:  You can meditate in many ways, chanting hymns, counting the beads, focussing on a point or material as a target…

• Breathing exercises: Inhale to your tummy to a count of four, slowly exhale through your mouth to a similar count. Do this 10-15 times. You can do it 3-4 times a day. Gradually work on increasing the count of inspiration and expiration. Learn about a simple Pranayama technique

• Eat healthy – Lot of vegetables and fruits and a balanced diet will help

Other tips to control anger

• Remember : ‘The other person is not bad, he or she is different’. Someone looks bad because we want that person to be like we want him or her to be. Learn to give space to everyone and enjoy your space.

• Re-search happiness: happiness and happy moments are antagonistic to anger. Swear to keep yourself happy. Try finding all possible ways and methods of keeping yourself happy.

• Write a diary: write a diary and keep account of how many or how less situations you are encountering on a daily basis where you are getting into the anger web. Also analyse if your anger was reasonable. Think if there were any other options of avoiding confronting the anger. Analyse the causes and triggers and see if you are going to them or they are coming to you.

See if minor things are disturbing you and not essentially a big stressor or anger-trigger that is making you angry. In such cases you are only habituated to anger. See how many things and situations were under your control and how many were out of your reach. All these things will help you to get better and win over your nerves. Try to work and better the conditions and also maintain a follow up record.

• Ask for help or counselling sessions. Don’t back out from consulting experts and from taking counselling. There are people who can help you out of your anger.

Ayurvedic medicines, herbs and methods

Ayurvedic herbs useful to control anger:

• Brahmi – Bacopa monnieri
• Mandookaparni
• KolaShankhapushpi
• Raisins
• …

Sciences has now proven since many years how much emotions are related to diseases. You cannot say now you don;t know. If you want to improve your patterns, live peaceful as much as possible, many tools you can try. Yoga and Pranayama, and sadhana are great tools to start your journey for a better and healthy self.

If you want to go deeper and need to learn how to practice to control your anger, book a free call with me.

References 

Blog: Yoga and lifestyle medicine

Anger Disorders May Be Linked to Inflammation

Markers of inflammation in blood linked to aggressive behaviors

Inflammation: The Common Pathway of Stress-Related Diseases

Inflammation-driven brain and gut barrier dysfunction in stress and mood disorders

The Role of Inflammation in Mood and Anxiety-related Disorders

 

Pranayama breathing is generally defined as breath control. Although this interpretation may seem correct in view of the practices involved, it does not convey the full meaning of the term.

The word pranayama is comprised of two roots: ‘prana’ plus ‘ayama‘.

Prana means ‘vital energy’ or ‘life force’. It is the force which exists in all things, whether animate or inanimate.

Although closely related to the air we breathe, it is more subtle than air or oxygen.

Therefore, pranayama should not be considered only as breathing exercises aimed at introducing extra oxygen into the lungs. Pranayama uses breathing to influence the flow of prana in the nadis or energy channels of the pranamaya koshas or energy body.

The word yama means ‘control’ and is used to denote various rules or codes of conduct.

However, this is not the word which is joined to prana to form pranayama; the correct word is ‘ayama’ which has far more implications.

Ayama is defined as ‘extension’ or ‘expansion’. Thus, the word pranayama means ‘extension or expansion of the dimension of prana’ .

The techniques of pranayama provide the method whereby the life force can be activated and regulated in order to go beyond one’s normal boundaries or limitations and attain a higher state of vibratory energy and awareness.

Four aspects of pranayama

In the pranayama practices there are for important aspects of breathing which are used.

These are:

1 . Pooraka or inhalation

2. Rechaka or exhalation

3 . Antar kumbhaka or internal breath retention

4. Bahir kumbhaka or external breath retention.

The different practices of pranayana involve various techniques which use these four aspects of breathing.

There is another mode of pranayama, which is called kevala kumbhaka or spontaneous breath retention. This is an advanced stage of pranayama which occurs during high states of meditation.

During this state, the fluctuation of prana ceases. At this time, the veil which prevents one from seeing the subtle aspect of existence is lifted and a higher vision of reality is attained.

The most important part of pranayama is actually kumbhaka or breath retention. However, in order to perform kumbhaka successfully, there must be a gradual development of control over the function of respiration.

Therefore, in the pranayama practices more emphasis is given to inhalation and exhalation at the beginning, in order to strengthen the lungs and balance the nervous and pranic systems in preparation for the practice of kumbhaka. These initial practices influence the flow of prana in the nadis, purifying, regulating and activating them, thereby inducing physical and mental stability.

The pranic body

Five koshas

According to yogic physiology, the human framework is comprised of five bodies or sheaths, which account for the different aspects or dimensions of human existence. These five sheaths are known as:

1. Annamaya kosha, the food or material body

2. Manomaya kosha, the mental body

3. Pranamaya kosha, the bioplasmic or vital energy body

4. Vijnanamaya kosha, the psychic or higher mental body

5. Anandamaya kosha, the transcendental or bliss body.

Although these five sheaths function together to form an integral whole.

The practices of pranayama work mainly with pranamaya kosha.

Pranamaya kosha is made up of five major pranas, which are collectively known as the pancha, or five pranas: prana, apana, samana, udana and vyana.

The pranas

Prana does not refer to cosmic prana, but rather to just one flow of energy, governing the thoracic area between the larynx and the top of the diaphragm. It is associated with the heart and organs of respiration together with the muscles and nerves that activate them. It is the force by which the breath is drawn inside.

Apana governs the abdomen, below the navel region, and provides energy for the large intestine, kidneys, anus and genitals. It is concerned with the expulsion of waste from the body and is the force which expels the breath.

Samana is located between the heart and the navel. It activates and controls the digestive system: the liver, intestines, pancreas and stomach, and their secretions. Samana is responsible for transformation. On a physical level this relates to the assimilation and distribution of nutrients. On an evolutionary level it relates to kundalini and expansion of consciousness.

Udana governs the neck and head, activating all the sensory receptors such as the eyes, tongue, nose and ears. U dana also harmonizes and activates the limbs and all their associated muscles, ligaments, nerves and joints. It is responsible for the erect posture of the body, sensory awareness, and the ability to respond to the outside world.

Vyana pervades the whole body, regulating and controlling all movement, and coordinating the other pranas. It acts as the reserve force for the other pranas.

Along with these five major pranas there are five minor pranas known as the upa-pranas : naga, koorma, krikara, devadatta and dhananjaya.

Naga is responsible for belching and hiccups.

Koorma opens the eyes and stimulates blinking.

Krikara generates hunger, thirst, sneezing and coughing.

Devadatta induces sleep, yawning.

Dhananjaya lingers after death and upon its departure, decay and decomposition of the body begins to happen.

Prana and lifestyle

Lifestyle has a profound impact on the pranamaya kosha and its pranas.

Physical activities such as exercise, work, sleep, intake of food and sexual relations all affect the distribution and flow of prana in the body.

Faculties of the mind such as emotion, thought, imagination affect the pranic body even more.

Irregularities in lifestyle, dietary indiscretions and stress deplete and obstruct the pranic flow. This results in what people experience as being “drained of energy”.

Depletion of energy in a particular prana leads to the devitalization of the organs and limbs it governs and ultimately to disease or metabolic dysfunction. The techniques of pranayama reverse this process, energizing and balancing the different pranas within pranamaya kosha .

Pranayama practices should be performed after asanas in an integrated yoga program.

Breath, health and pranayama

The breath is the most vital process of the body. It influences the activities of each and every cell and, most importantly, is intimately linked with the performance of the brain. Human beings breathe about 15 times per minute and 21600 times per day.

Respiration fuels the burning of oxygen and glucose, producing energy to power every muscular contraction, glandular secretion and mental process. The breath is intimately linked to all aspects of human experience.

Most people breathe incorrectly, using only a small part of their lung capacity. The breathing is then generally shallow, depriving the body of oxygen and prana essential to its good health.

The first five practices given in this section are preparatory techniques which introduce correct breathing habits. In addition, they help focus the awareness on the breathing process, which is otherwise normally ignored.

Practitioners develop sensitivity to the respiratory process and retrain the muscles of the pulmonary cavity, enhancing their vital capacity and preparing them for pranayama.

Rhythmic, deep and slow respiration stimulates and is stimulated by calm, content, states of mind.

Irregular breathing disrupts the rhythms of the brain and leads to physical, emotional and mental blocks. These, in turn, lead to inner conflict, an unbalanced personality, a disordered lifestyle and disease.

Pranayama establishes regular breathing patterns, breaking this negative cycle and reversing the debilitating process. It does so by giving us control of the breath and reestablishing the natural, relaxed rhythms of the body and mind.

Although breathing is mainly an unconscious process, conscious control of it may be taken at any time. Consequently, it forms a bridge between the conscious and unconscious areas of the mind. Through the practice of pranayama, the energy trapped in neurotic, unconscious mental patterns may be released for use in more creative and joyful activity.

Breathing and life span

In addition to influencing the quality of life, the length or quantity of life is also dictated by the rhythm of the respiration.

The ancient yogis and rishis studied nature in great detail. They noticed that animals with a slow breath rate such as pythons, elephants and tortoises have long life spans, whereas those with a fast breathing rate such as birds, dogs and rabbits live for only a few years.

From this observation they realized the importance of slow breathing for increasing the human lifespan. Those who breathe in short, quick gasps are likely to have a shorter life span than those who breathe slowly and deeply. On the physical level, this is because the respiration is directly related to the heart.

A slow breathing rate keeps the heart stronger and better nourished and contributes to a longer life. Deep breathing also increases the absorption of energy by pranamaya kosha, enhancing dynamisn1, vitality and general well-being.

Pranayama and the spiritual aspirant

Pranayama practices establish a healthy body by removing blockages in the pranamaya kosha, enabling increased absorption and retention of prana.

The spiritual seeker requires tranquillity of mind as an essential prelude to spiritual practice.

To this end, many pranayanma techniques use kumbhaka, breath retention, to establish control over the flow of prana, calming the mind and controlling the thought process. Once the mind has been stilled and prana flows freely in the nadis and  chakras, the doorway to the evolution of consciousness opens, leading the aspirant into higher dimensions of spiritual experience.

In The Science of Pranayama, Swami Sivananda writes, “There is an intimate connection between the breath, nerve currents and control of the inner prana or vital forces. Prana becomes visible on the physical plane as motion and action, and on the mental plane as thought.

Pranayama is the means by which a yogi tries to realize within his individual body the whole cosmic nature, and attempts to attain perfection by attaining all the powers of the universe.”

General notes for the practitioner

In the traditional texts, there are innumerable rules and regulations pertaining to pranayama. The main points are to exercise moderation, balance and common sense with regard to inner and outer thinking and living. However, for those who seriously wish to take up the advanced practices of pranayama, the guidance of a guru or competent teacher is essential.

Contra-indications:

Pranayama should not be practiced during illness, although simple techniques such as breath awareness and abdominal breathing in shavasana may be performed. Carefully observe the contra-indications given for individual practices.

Time of practice:

The best time to practise pranayama is at dawn, when the body is fresh and the mind has very few impressions. If this is not possible, another good time is just after sunset.

Tranquillizing pranayamas may be performed before sleep. Try to practise regularly at the same time and place each day. Regularity in practice increases strength and willpower as well as acclimatizing the body and mind to the increased prank force. Do not be in a hurry, be slow and steady

Progression is essential.

Bathing:

Take a bath or shower before commencing the practice, or at least wash the hands, face and feet. Do not take a bath for at least half an hour after the practice to allow the body temperature to normalize.

Clothes: Loose, comfortable clothing made of natural fibres should be worn during the practice. The body may be covered with a sheet or blanket when it is cold or to keep insects away.

Empty stomach: Practise before eating in the morning or wait at least three to four hours after meals before starting pranayama. Food in the stomach places pressure on the diaphragm and lungs, making full, deep respiration difficult.

Diet: A balanced diet of protein, carbohydrates, fats, vitamins and minerals is suitable for most pranayama practices. A combination of grains, pulses, fresh fruit and vegetables, with some milk products if necessary; is recommended. When commencing pranayama practice, constipation and a reduction in the quantity of urine may be experienced.

In the case of dry motions, stop taking salt and spices, and drink plenty of water. In the case of loose motions, stop the practices for a few days and go on a diet of rice and curd or yoghurt.

The more advanced stages of pranayama require a change in diet and a teacher should be consulted for guidance on this.

Place of practice:

Practice in a quiet, clean and pleasant room, which is well ventilated but not draughty. Generally, avoid practising in direct sunlight as the body will become over-heated, except at dawn when the soft rays of the early morning sun are beneficial. Practising in a draught or wind, in air-conditioning or under a fan may upset the body temperature and cause chills.

Breathing: Always breathe through the nose and not the mouth unless specifically instructed otherwise. Both nostrils must be clear and flowing freely. Mucous blockages may be removed through the practice of neti or kapalbhati. If the flow of breath in the nostrils is unequal, it may be balanced by practising padadhirasana as a breath balancing technique.

Sequence:

Pranayama should be performed after shatkarmas and asanas, and before meditation practice. Nadi shodhana pranayama should be practised in each pranayama session as its balancing and purifying effects form the basis for successful pranayama. Mter practising pranayama, one may lie down in shavasana for a few minutes.

Sitting position: A comfortable, sustainable meditation posture is necessary to enable efficient breathing and body steadiness during the practice. Siddha/siddha yoni asana or padmasana are the best postures for pranayama. The body should be as relaxed as possible throughout the practice with the spine, neck and head erect. Sit on a folded blanket or cloth of natural fibre to ensure the maximum conduction of energy during the practice. Those who cannot sit in a meditation posture may sit against a wall with the legs outstretched or in a chair which has a straight back.

Avoid strain:

With all pranayama practices, it is important to remember that the instruction not to strain, not to try to increase your capacity too fast, applies just as it does to asana practice. If one is advised to practise a pranayama technique until it is mastered, and it can be practised without any strain or dicomfort, it is wise to follow that instruction before moving on to a more advanced practice or ratio. Furthermore, breath retention should only be practised for as long as is comfortable.

The lungs are very delicate organs and any misuse can easily cause them injury. Not only the physical body, but also the mental and emotional aspects of the personality and need time to adjust. Never strain in any way.

Side effects:

Various symptoms may manifest in normally healthy people. These are caused by the process of purification and the expulsion of toxins. Sensations of itching, tingling, heat or cold, and feelings of lightness or heaviness may occur.

Such experiences are generally temporary, but if they persist, check with a competent teacher. Energy levels may increase or fluctuate; interests may change. If such changes cause difficulty in lifestyle, decrease or stop the practice until a competent teacher or guru gives guidance.

I cannot explain here all the health and scientifically proven benefits of pranayama. And what pranayama is practiced to improve or cure diseases. That will be the subject of another article.

I am always here to help you in your practice, ask me your questions or book a one-one with me if you want to learn, make your health the priority. and if you want to develop your skills.

Be safe, be love and nice.

References:

Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review

Exploring the therapeutic effects of yoga and its ability to increase quality of life

Effects of various Praṇayama on cardiovascular and autonomic variables. 

Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression. Part II–clinical applications and guidelines

Effect of Sheetali pranayama on cardiac autonomic function among patients with primary hypertension – A randomized controlled trial

Immediate effect of Kapalbhathi pranayama on short term heart rate variability (HRV) in healthy volunteers

Yoga breathing, meditation, and longevity

Effect of pranayama breathing technique on asthma control, pulmonary function, and quality of life: A single-blind, randomized, controlled trial

Effects of Yoga Respiratory Practice ( Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial