Balancing Asanas

Balancing asanas develop the functions of the cerebellum, the brain Centre that controls how the body works in motion. Most people are uncoordinated in their movements, so their bodies constantly have to compensate for their lack of balance in order to falling or knocking things over. This expends maximum effort and energy for minimum results, creating considerable additional strains. Such people will benefit from this series. However, people with diseases of the cerebellum should not attempt it. Balancing asanas improve muscle coordination and posture, including physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

The focus required to perform these asanas with steadiness develops con concentration and balance at the emotional, mental and psychic levels, removing stress and anxiety. For relief of excessive tension these practices should be held for as long as comfortable. To steady the mind, practice concentration on point, at eye or navel level, on the ground, or as indicated in the individual asana- this allows the body to maintain seemingly difficult positions for long periods of time.

Balancing asanas may be difficult to perform at first. However, the body is very adaptable and progress will quickly be made with a few-weeks of regular practice. Carefully observe the contra-indications given for individual practices.

Some Balancing Asanas

EKa Pada Pranamasana (one legged prayer pose) :

Stand upright with the feet together and the arms at the sides. Focus  the gaze on a fixed point of the body. Bend the right leg, grasp the ankle and place the sole of the foot on the inside of the left thigh. The heel should be close to the perineum and the right knee should point out to the  side.

When the body is balanced , place the hands in prayer position in front of the chest for the final position.

Release the hands and then the foot.

Relax completely in the starting position, and change sides.

Breathing : Breathe normally throughout the  practice.

Duration: Practice up to 3 rounds on each leg, holding the final position for up to 2 minutes.

Awareness: Physical –on a fixed point at eye level.

   spiriitual– on ajna or anahata chakra.

Benefits : This asana develops nervous balance. It also strengthens the leg, ankle , and foot muscles.

Variations: Assume the final positions of eka pada pranamasana . Keeping the gaze focused at eye level, inhale and raise the arms above the head, palms together. Hold the position with the breath inside and on, exhalation, lower the hands back in front of the chest. Repeat on the other side.

Garudasana

• Assume the standing position and focus the gaze on a fixed spot.
• Bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg.
• Bead the elbows and bring them in front of the chest.
• Twist the forearms around each other with the left elbow remaining below.
• Place the palms together to resemble an eagle`s beak.
• Balance in this position for some time, then slowly bend the left knee and lower the body, keeping the back straight, until the elbows come down to the knees and the tip of the right big toe touches the floor.
• Keep the eyes focused on the fixed point.
• Hold the final position for as long as  is comfortable, then raise the  body , and release the legs and arms.
• Relax with the eyes closed.
• Repeat with the legs and arms the opposite way around.
• Practice up to 3 rounds on each side.

Breathing : Breathe normally throughout the practice.

Awareness: Physical- on maintaining balance while lowering and raising the  body.  Spiritual – on mooladhara chakra.

Benefits: Garudasana improves concentration, strengthens the muscles and loosens the joints of the shoulders, arms and legs, and is good for the upper back.

Natrajasana

• Stand with the feet together and gaze at a fixed point .
• Bend the right knee and grasp the right big toe.
• As the right leg is raised , swivel the shoulder , so that the elbow of the arm holding the big toe points upward. This position of the hand and arm will allow the foot to be raised nearer to the back of the head.
• Make sure the right hip does not twist and the leg is raised directly behind the body.
• Reach upward and forward with the left arm, bringing the tip of the index  finger and thumb of the left hand together to form jnana mudra. Focus the gaze on the left hand.
• This is the final position.
• Hold the position for as long as possible.
• Lower the left arm to the side. Lower the right leg, releasing the right foot to the floor and the right arm to the side.
• Relax, then repeat on the other side.
• Practice up to 3 times on each side.

Breathing: Breathe normally throughout the practice.

Contra-indications: People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers, or vertigo should not practice the asana.

Benefits: This asana strengthens the back, shoulders, arms, hips and legs. It helps develop a sense of balance and coordination and improves concentration.

Variation: Advanced practitioners with flexible bodies may be able to touch the back of the head with the toes or to hold the toes with both hands.

Eka Padasana

• Stand relaxed, with the feet together.
• Raise the arms directly above the head and interlock the fingers with the palms together.
• Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line and transferring the weight on to the right leg.
• Simultaneously raise the left leg straight back, keeping it in line with the trunk.
• The body should pivot from the right hip joint.
• In the final position the left leg, trunk and arms are all in one straight, horizontal line. The right leg is straight and vertical.
• Focus the gaze on the hands.
• Hold the final position for as long as is comfortable and then, keeping the arms, back and leg aligned, return to the upright position.
• Slowly lower the arms and return to the starting position.
• Repeat the movement, raising the arms.

Breathing: Inhale while raising the arms. Exhale while bending to assume the final position. Inhale while returning to the upright position. Exhale while lowering the arms.

Duration: Up to 3 times on each side, holding for as long as is comfortable each time.

Awareness: Physical- on maintaining the alignment of limbs and spine, and on maintaining  balance. Spiritual-  on swadhisthana or manipura chakra.

Sequence: This asana should be preceded or followed by a backward bending asana such as makarasana. This posture ay be used as a preliminary practice to bakasana.

Contra-indications- People with lower back problems, heart problems or high blood pressure should not do this asana.

Benefits- This asana strengthens the arms, wrists, back, hips and leg muscles. It helps to develop muscular coordination, nervous balance and concentration.

Bakasana

• Relax in the standing position with the feet together.
• Raise the arms in front of the body over the head.
• Bend forward from the hips, transferring the weight to the right foot, and touch the toes of the right foot with both hands. Simultaneously, slowly stretch the left leg behind, raising it as high as is comfortable and bring the forehead towards the right knee.
• Keep both legs straight.
• To release, lower the leg and return to the upright position, keeping the arms straight as they are raised above the head. Then lower the arms and relax in the standing position.
• Repeat the practice on the other arms.

Breathing–  Inhale while raising the arms. Exhale while bending forward. Breathe normally in the final position. Inhale while returning to the upright position. Exhale while lowering the arms.

Duration: Up to 3 times on each side, holding for as long as is comfortable each time.

Awareness: physical- on maintaining balance. Spiritual- on swadhisthana or manipura chakra.

Contra–indications: People with back or heart problems, high blood pressure or vertigo should not practice this asana. Cautions for inverted asanas apply.

Benefits: Strengthen the back, hip and leg muscles, improves blood circulation and gives a beneficial compression to the abdominal organs. It aids concentration, balance and nervous coordination.

If you are looking for a wonderful place in Nepal to do your yoga teacher training course, then Himalayan Yoga Academy is the best choice for you. We have been teaching international students from different countries since 2008, due to our expertise in Yoga Teaching we have been also considered one of the best yoga schools in Nepal to run this course of Yoga Teacher Training Nepal.

We have been running 200 Hour Yoga Teacher Training Nepal Course, 300 Hour Yoga Teacher Training Nepal Course, and 500 Hour Yoga Teacher Training Nepal Course in Nepal. Also, we run yoga retreats, yoga detox, ayurvedic therapies, Ayurveda courses, singing bowl courses, reiki courses, and many more spiritual retreats.

Looking globally there are many courses and many schools teaching yoga teacher training course but we are different from them what makes our teaching different are as below:

1. We believe that this yoga teacher training course should be course to be a life-changing course in your life bringing the most positive changes in you.
2. We believe yoga should be taught to all and yoga should be basic knowledge that should be given in the most affordable way to all.
3. We believe in not just teaching but also believe in applying yoga in school. Hence yoga is practiced by every staff and also yogic style is applied in our yoga school.
4. We believe that yoga and meditation should be practiced in the best environment. Our yoga school is located in the lapse of the hill with a monastery behind which adds a beautiful vibe to our yoga teaching.
5. We believe in students should also explore themselves. We teach in a way that allows them to explore themselves.
6. We believe in humanity. So, we always run social work in various places for the betterment of the world. Our students get a chance to learn beautiful lessons about life from yoga gurus which motivates them to do social work as well.

Due to the corona virus pandemic, depression and anxiety are most prevalent among both men and women across the world. The whole planet has experienced unbearable loss and stress levels due to pandemic. We all have been affected directly or indirectly. Most of the people suffered from virus, got sick, lost a loved one. Even if you don`t get sick or lost a loved one, you still had to deal with month of isolation which has been affecting your physical, mental and spiritual health. So if anyone suffers with mental health like anxiety and depression or if you have to deal with emotional issues, Yoga retreats can be best option for you to heal your mental health and physical health. Going on Yoga Retreats can help you to escape your hectic life, deeply connect with yourself.

Now it`s time that we are all waiting for. Pandemic is in control right now. Almost all the borders are opened. People have started coming back to their life, you can finally join your favorite yoga classes and also think about going on yoga retreats and meditation that will embrace your mind and body. When choosing Yoga Retreats, Firstly, you have to consider the location because you are joining retreats for peace and to escape from your hectic life so the yoga retreats place should be surrounded with nature, quiet and peaceful environment so that your mind become calm and refresh. By joining Yoga retreats, you will be surrounded by the minded people and gurus. You will find yourself enjoying the yoga asana and pranayama practice. You will follow healthy mindful eating habit.You will realize your inner self and inner peace in your everyday life. So, all these healthy habits change your life drastically bringing tremendous physical, mental and spiritual health benefits.

Yoga retreats also defined as the temporary breaks from daily routine that typically lasts from weekend to week or more. While travelling or planning for a trip has deep healing effects in our body. It brings us sense of joy and happiness and makes us connect with ourselves and the world too. Slowly, Due to the exposure of surroundings, nature and experiences, you can slowly alleviate anxiety and depression. Also, when travelling you interact with diversity of people which can expand your awareness, social and personal growth. You will able to realize the meaning of life by witnessing the struggling life of the most of the people out there.

It is also said that yoga can reduce stress as yoga is a physical and mindful practice that brings out positive outcome in our body by focusing overall wellbeing of the body. When you practice yoga daily, it can change your thoughts. It supports positive thoughts so decreases the possibility of anxiety and depression. It makes us realize who you really are by connecting you with your inner self and divine world. Overall, yoga is the practice to balance your physical, mental, spiritual functions at the same time.

Make sure you think about combining benefits of travelling and yoga by going on a yoga retreat. It`s going to be the best option for you. Apart from the fact that most probably you will have opportunity to visit and explore new unique destinations, natural beauties , landmarks and diversity of people. You will surround yourself with mindful people and focus on finding relaxation, joy, serenity in a safe and peaceful place that is being held by healers and caring teachers. You will be able to connect with people in a ways you can`t achieve through a screen. Also, your fear and insecurities over a past month will be drained over and will restore the positive energy within yourself and wherever you go.

Yoga retreats elevate yourself, elevate self-discovery and self care while restoring your balance. Yoga retreats are the first choice to relieve stress and post- pandemic trauma. It helps you to rediscover body-mind connection. Now I am sure you are familiar with yoga retreats so take advantage of these gifts, in order to balance your physical, mental, emotional and spiritual body with positive energy. And also it connects with your inner self.

Nepal is country having majority of Hinduism and Buddhism resulting in numerous temples and monasteries found all around Nepal. A monastery is the building where monks live while they’re practicing their religion. Also, Monastery can be said as place, building, or cave where a religious person or persons come to get a closer relationship with their god or gods. Nepal is the home of spirituality where you can explore lots of dimensions of the spiritual learning. You can explore yourself in Nepal through different views. Here are the list of various Monasteries in Nepal.

1. White Gumba

It is one of the best Buddhists monastery in Nepal located in the Nagarjuna municipality of Kathmandu district. It is a cultural site representing Tibetan architecture and culture. It is a monastery which is run by nuns and is open to the public on Saturdays. The spacious courtyard of the monastery features fountains, murals and statues. It has a breathtaking view of the sunset, sunrise and the whole Kathmandu valley. It is surrounded by lush green forest. The area around the white gumba is very peaceful and quite. One can visit there for meditation practices and also to relax and refresh your busy mind. One can also learn about Buddhism and their culture. Inside the white gumba , you can see the garden, the waterfalls, murals, paintings, the statues and the small monasteries inside it. This Gumba is beautifully constructed in a peaceful environment. The ancient architecture, natural beauties attracts many visitors. So the fascinating place to experience and acknowledge the Tibetan culture and practice.

• Tengboche Monastery

Tengboche Monastery also known as Dawa Choling Gompa is a Tibetan Buddhist monastery, located in the Tengboche village in Khumjung in the khumbu region of eastern Nepal. This monastery lies inside the Sagarmatha National Park, one of the UNESCO world heritage sites in Nepal.

This monastery attracts pilgrims and trekkers as well who head towards Everest Base Camp every trekking session. Tengboche has a panoramic view of the Himalayas mountains, and famous peaks like Everest, Nuptse, Lhotse and many more.

Each year, the monastery celebrates a festival called Mani Rimdu Festival corresponding to the months of October- November. This is a festival of religious rites, songs, dances, and colours. So this delightful festival attracts the tourists and locals and they enjoy a lot.

• Neydo Tashi Choeling Monastery

The Neydo Tashi Choeling monastery located in the peaceful area an hour drive from the hectic Kathmandu city. It was built for the preservation of the Neydo tradition. Here various ritual offerings, payers, Buddhist philosophy and so forth are taught on Tibetan literature to about 200 monks at the monastery. It is a ideal place to simply relax and get a short break form hustle and tussle of hectic life. You may also meditate and practice yoga with a beautiful nature view.

• Shechen Monastery

It is one of the largest and oldest monasteries near the great stupa of boudhanath and it is worth to visit. It represents Tibetan arts, paintings, sculptures so maintain the philosophical, artistic traditions of Tibetan monasteries. Over 300 monks live at this monastery where they receive complete education in addiction to the expenses like food, shelter, clothing and medical care. It teaches music, dance, painting and Buddhist philosophy. It is dedicated to preservation and continuation of Tibetan Buddhist spiritual and cultural heritage.

• Kopan Monastery

It is situated in the outskirts of the Kathmandu, near boudhanath. Hundreds of monks and nuns lives here and also offer meditation courses. It shows glimpse of ancient time great art and architecture. It is also the lovely and peaceful area to meditate and for praying lord. It makes us feel the positive vibes when you are in this monastery. You can learn and acknowledge the Buddhism culture in this peaceful environment. Guests are free to explore the religious community.

if you want to explore the life of a monk and also practice yoga and meditation in their daily schedule to find peace and calmness inside you.We have been doing this monastery retreat in beautiful monasteries where you can live with the monks and explore different life lessons with them.

Out of many types of Yoga, there are two variations- Hatha and Vinyasa Yoga which is most popular forms of movement. You have probably heard of both Hatha and Vinyasa yoga. Which style is right for you, it depends upon your yoga experience, fitness level, and your goals for learning and practicing.

Let`s start with the short description of Hatha yoga and its benefits of this practice. We will do the same for Vinyasa Yoga.

Once you are familiar with these two yoga`s practice, let`s compare and find out similar and their differences.

What is Hatha Yoga?

Hatha is the umbrella term for movement connecting breath. In this yoga practice, you move your body slowly and continuously into different poses at the same time focusing on relaxation and mindfulness. This practice involves body, mind and breath. Here we balance and focus 2 components of the 8 limbs of yoga. It includes series of movements (twisting, bending and folding) in a slower pace holding asanas for a longer period of time. The name “8 limbs” of yoga are recognized in Patanjali`s Yoga Sutra. They are: Yama (attitude towards our environment), Niyama (attitudes towards ourselves), Asana (Physical postures), Pranayama( breath control), Pratyahara ( withdrawal of the senses), Dharana (concentration), Dhyana (deep concentration) and Samadhi ( the state of ectasy). IN the Hatha yoga, we focus on thirs Asanas and the fourth Pranayama.

This practice focuses on developing your strength, flexibility, body relaxation, and mental concentration. The seven chakras system of Hatha yoga are root chakra, Sacral chakra, Solar plexus chakra, Heart chakra, Throat chakra, Third eye Chakra, Crown Chakra. Through this chakra activation, the feminine shakti can rise through the chakras to unite with masculine Shiva in the top chakra.

Each Hatha Yoga generally 45-90 inutes long and start with a gentle warm up and pranayama. You have to focus on your breath throughout the class. After 10-15 minutes subtle warm up, we slowly move into the body postures to improve your balance, flexibility and strength. Lastly, class will end with a short meditation or breathing exercises like pranayama.

Benefits

Hatha yoga enhances flexibility, balance and strength. It stimulates your immune system, reducing inflammation diseases, increases concentration and improves sleep quality.

What is Vinyasa Yoga?

In this Vinyasa Yoga practice, you move from one posture to another posture directly in a quicker pace with the matching breath. It is a sequential movement between postures guided by breath. It is one of the smooth way of presenting the yoga postures. A cat-cow stretch is example of a simple Vinyasa flow in your modern day classes. And sun salutation is a complex Vinyasa practice. Vinyasa also focuses on 3^rd limb, asana and the 4^th limb, Pranayama. It includes variety of postures including advanced and simple postures with the continuous breath which create a more balanced body. It can be also said as “power yoga”. Vinyasa yoga generates heat , build upper body strength and stretch the legs.

Vinyasa class keeps you moving steadily and linking your breath to your movement. It prevents boredom and keep you mentally alert. This classes includes similar practices as Hatha Yoga with a warm up/ pranayama and continuously moving into more advanced poses and lastly into savasana to cool down.

Benefits of Vinyasa Yoga

Just like hatha yoga, Vinyasa Yoga also benefits physically and mentally. This practice improves your balance, strength and flexibility and breathing flow. It also relaxes your body and calms your mind while relieving stress and anxiety. Due to quicker pace of practice, it increases your energy levels.

Comparison Between Hatha Yoga and Vinyasa Yoga

Hatha yoga is practiced at a slower pace, with a focus on the breath, controlled movements and stretching. However, Vinyasa focuses on connecting the breath to your movements at a faster pace. Also Vinyasa is al smooth and continuous flow of movements.

Both practices share many of the same poses and also focus on same limbs of yoga.

Vinyasa is practiced in a faster pace flowing continuously from one posture to next. Here you take a 1 breath in each movements which means you breath each time you move into next pose.. It is dynamic practice.

Hatha yoga is slower pace of yoga holding the poses for longer period allowing for deep stretches. Also we take multiple breaths while doing asanas and postures..

Choose as per your interest

Overall both hatha and Vinyasa Yoga helps you to gain strength,flexibility and balance. Both helps you to ease stress and anxiety as it relaxes and calms the mind.

If you are looking for a practice that will challenge you physically, then Vinyasa yoga may be better.

If you are beginner, you may go with Hatha yoga as it is slower paced-style so you can learn easily and create a better relaxed environment to learn

Our taste buds do much more than simply identify tastes. They also unlock the nutritional value of foods and kick-start the digestion process. Ayurveda generally identifies that all foods have all five natural elements, but usually only one or two are dominant: Space, Air, Fire, Water, Earth

Sweet- Sweet taste is mildly cooling, strongly increases Kapha, mildly decreases Vata and Pitta. This taste is particularly good for children, seniors, and those who are recovering from injuries, as this form of increase to kapha will tend to nourish and strengthen body tissues. This promotes healing as it improves the immune system. It is the foundation for ojas, a subtle energy that promotes health on all three  dimensions-  physical, emotional, and spiritual. Sweet taste can relieve thirst. We commonly see that as people age, the vitality of their senses diminishes. A result, the sensation of thirst is often misperceived as a desire for something sweet to eat. Thus instead of promoting a balance in kapha, the body tissue increases and lethargy is promoted by a misconstrued desire for sweet.

Sweet taste is predominant in sugars like cane and maple syrup (which are cooling), beet sugar and honey (both are heating), rice, milk, dates, licorice and oils from seeds and nuts. It is most balanced in whole grain starches.

In excess, it can damage the spleen or pancreas and cause hypoglycemia or diabetes. It will contribute to excessive weight gain, lethargy, loss of appetite, cough, and insomnia. In general its over consumption promotes the ageing process.

Salty- This taste is mildly heating, mildly increases Kapha, mildly increases Pitta, and strongly decreases vata. It stimulates salivation and digestion and works as a sedative and in larger quantities is a laxative. It can alleviate stiffness in small quantities. It is naturally occurring in mineral salts and seafoods, shellfish and seaweeds.

When excessive, is can damage the kidneys and cause edema or hypertension. It can thus over stimulate Pitta causing weakness, wrinkles, hairloss, and inflammatory skin diseases. On the other side of the issue, cramping is a sign of a Vata imbalance often caused by a lack of sea salt or diminished mineral absorption.

Sour- This taste is moderately heating, strongly increases Pitta, mildly increases Kapha, and moderately decreases Vata. It increases appetite, digestion, thirst, elimination and diminishes Vata to release gas. IT is beneficial taste for promoting sensory awareness and mental acuity. It is available in citrus fruits, berries, sour fruits like pineapple, cheese, hibiscus and rosehips tea, and fermented foods such as yogurt and kefir.

Too much sour taste causes acidity, burning sensation and bleeding; in the long run it can cause gastritis or peptic ulcers. It also increases sensitivity in the teeth, edema, ulcers and heartburn.

Bitter- Bitter taste is strongly cooling, strongly increases Vata, strongly decreases Pitta, and moderately decreases Kapha. It can be cleansing to the taste buds as it causes a withdrawal reaction making them discharge excessive tastes that were over stimulated. It is a remedy for fainting, itching, reducing fevers and burning sensations. Bitter taste is found in herbs such as gentian root, dandelion root, fenugreek, and goldenseal as well as rhubarb.

Bitter taste taken excessively causes coldness in hands and feet, vertigo, emaciation; continued excessive use may damage the heart to cause anemia, low blood pressure or insomnia.

Pungent- This taste is strongly heating, moderately increases Pitta, mildly increases Vata, and strongly decreases Kapha. Because it increases Pitta, it can improve mental activity, appetite and digestion as well as improving the taste of food. It helps eliminate excessive Kapha and is helpful for poor circulation, lessening blood clots, and edema, thus promoting the elimination of ama. Pungent is a taste not detectable according to Western concepts of digestive physiology. Pungent taste is prevalent in aromatic spices like ginger, cayenne, cardamom and mint. It is also in coffee and tea. Excessive use of these beverages may aggravate conditions described below.

Pungent taste taken too excessively causes burning sensation, dryness, weakness, fainting, tissue depletion, and can adversely affects the lungs and digestive tract. In moderation, pungent promotes proper weight, but excessive use will lead to congestion and constipation.

Astringent- This taste has a sedative and moderately cooling effect, moderately increases Vata, moderately decreases Pitta, and mildly decreases Kapha. It is anti inflammatory and promotes vasoconstriction, stops diarrhea, reduces sweating, aids in healing, and promotes the clotting of blood. Astringent is another taste not recognized by western concepts of physiology. It is experienced in tree bark and resin like myrrh and frankincense. It is also present in pomegranate, unripe banana and herbs such as turmeric, alum and goldenseal.

Astringent taste in excess causes contractions, muscle tension, constipation, obstructs speech by drying the mouth, and may increase Vata based nerve disorders such as numbness, spasms, and pain.

Constipation is the main digestive system disorder and reflects any problems in the digestive tract. Only if our elimination is proper can we be healthy, fit and energetic. For this reason the section on constipation is the most detailed of the disease treatments. According to Ayurveda, normal and healthy colon function is indicated by a lack of tongue coating (except for a normal thin white coating). One should have an easy bowel movement the first thing in the morning. The stool should float( if it sinks it indicates poor digestion and the accumulation of toxins).

Almost everyone suffers from an accumulation of toxins in the colon, evidenced by a coating at the back of the tongue. Toxins in the colon and constipation, however, cannot always be simply treated with purgatives or colonics. These can weaken the tone of the colon and breed dependency. Their action on the system is strong and often traumatic; it can unbalance other organ humor. Symptoms of excessive use of colonics and purgatives include lack of appetite, excessive weight loss, insomnia, diarrhea or continued constipation, palpitations, anxiety and vertigo or feeling faint.

The main cause of constipation on a physical level is dietary-eating food that is difficult to digest. It may also occur as the complication of a fever or infectious disease. Other factors include sleeping late in the morning, or not heeding the urge to go. Our American life-style of getting up quickly and rushing off to work tends to block off the natural urge towards elimination. Sex in the morning causes apana, the downward moving air, to be weakened and can aggravate the condition. Coffee or tea in the morning may promote constipation, as they tend to be diuretic (drying). Our sedentary life-style and lack of exercise are additional aggravations.

Psychological factors behind constipation are insomnia, nervousness, stress, worry, grief and fear, as well as any excess stimulation of the nervous system (like too much television). Medical factors such as being bedridden or taking too much drugs or medications (particularly diuretics) have their effect as well.

GENERAL TREATMENT OF CONSTIPATION

For any form of constipation that is not severe, first improve the digestion with the right use of spices in order to normalize the Agni or digestive fire. Ginger is excellent in this regard but almost all spices can be helpful. Laxatives that tonify the colon or improve colon function, like psyllium or Triphala are safer and often preferable to short-term quick purgatives. Castor oil, though its taste is hard to take , is probably the best herb for severe constipation because it is not as drying to the colon as bitter purgatives. It works well with ginger tea to balance digestive functioning on all levels. Laxative salts can also be helpful much like castor oil. Strong bitter purgatives like senna and rhubarb root are better for acute or severe conditions. Acute constipation is evidenced by fever, thick tongue coating, severe bloating, gas and severe abdominal pain on palpation. It usually indicates Ama, toxemia or some kind of food poisoning (which may be caused by bad food combination). With these herbs fasting or a light diet should be followed for a few days, Care should be taken, however, if this pain is in the lower right abdomen. This can indicate appendicitis, in which case purgatives, though sometimes helpful, can be quite dangerous. In this case of women note any menstrual complications, which can also case lower abdominal pain.

For chronic constipation, particularly in the elderly or in Vata types, make sure that the diet has an adequate intake of oily or bulk foods. These include dairy products, nuts, whole grains, and bran. Raw fruit and raw vegetables are ok if the digestive fire is strong. Many fruit juices are good, particularly prune, grape and cherry, but not apple or cranberry, which can cause constipation. More oils or fats may be needed in the diet. Sesame oil is excellent, as is olive oil.

FORMULAS-TRIPHALA

The famous Ayurvedic compound Triphala is specific for chronic constipation. It is excellent for constipation in any of the three doshas, though not always effective in acute conditions. It is a great colon cleanser as well as as tonic and rejuvenative (rasayana) for the colon. Moreover, it nourishes the bones and nerves and improves the appetite. As a metabolic regulator, it will reduce fat in overweight conditions, while building the blood, muscles and nerves in underweight conditions. Dosage is 5-15 grams once a day in warm water before sleep.

Triphala ensures proper absorption of the prana, or life-force, from the food, which according to Ayurveda occurs in the colon. The colon is not just an organ of elimination but also one of digestion. Its proper function is necessary to provide adequatetive. According to Ayurveda the membrane of the colon (purihadhara kala) takes in the prana or vital force from the food, if it is functioning well, but takes in the apana or waste gases, if functioning improperly. Proper regulation of the colon, which occurs through Triphala, is one of the keys to health and longevity.

OTHER HERBS FOR CONSTIPATION

Aloe gel, 1-2 teaspoons 3 times a day, is another good general treatment for most types of constipation. Aloe possesses both cleansing and lubricating actions, though it is not as tonifying to the colon as Triphala. It is particularly good for constipation that occurs along with fever or along with delayed menstruation.

The Colon Tonic (no.5) is an improved form of Triphala, with a higher dosage of the main laxative in the formula, haritaki. It has a broad spectrum usage-with honey for kapha types, with cool water or ghee for pitta and with warm water for Vata.

In terms of life-style, it is important to arise at down (Vata time and colon time) and to empty the bowels. Often a glass of warm water or warm herbal tea will stimulate peristalsis. Yoga postures or a mild massage of the lower abdomen are helpful. Squatting, rather than sitting on the toilet, is more natural position for elimination and helps relieve blockages and spasms in the intestines that may inhibit normal evacuation.

A good breakfast, particularly of oily or laxative foods such as oatmeal with milk or ghee, may bring about normal evacuation if it has not occurred by that point. Or taking prune or grape juices may do the job. Cold food, like cold cereals with milk, can block normal elimination.

TYPES OF CONSTIPATION

Ayurveda recognizes three states of the colon: mild, medium and hard according to our constitutional condition as Pitta, kapha or Vata.

• Those with a mild state of the colon tend to have a loose or oily stool. If they become constipated, any mild laxative such as warm milk or psyllium, will usually be sufficient. Constipation seldom becomes chronic. This is more characteristics of pitta tends towards oiliness.
• Medium state of the colon characterizes kapha. Stronger laxatives may be needed or more long-term usage of moderate laxatives, particularly combining Triphala, trikatu (hot spices) and some use of bitter laxatives.
• Hard or difficult state of colon characterizes Vata. Constipation is often chronic and difficult to remedy. Strong laxatives like castor oil may be necessary short-term, with a long-term taking of milder laxatives like triphala. Major dietary changes may be required.

Constipation is usually a Vata disorder, particularly when it is a long-standing condition or in the elderly. It may also be due to high pitta ( heat which dries out the stool) or high kapha (mucus congestion clogging the colon). Not uncommonly, it is an Ama or toxicity condition. Ama, undigested food, accumulates in the small intestine and is retained in the large intestine owing to blockage of the downward moving air (apana).

CHINESE VIEW OF CONSTIPATION

In Chinese medicine, acute constipation is related to fever and high fire that dries out the stool. It is similar to Pitta constipation in Ayurveda and similarly treated with bitter purgatives. Chronic constipation is related to deficiency of body fluids with progressive dryness in the colon. It is treated with bulk and lubricating laxatives, such as cannabis seeds, and is like the Vata type.

SPECIFIC TREATMENT OF CONSTIPATION

1. VATA TYPE CONSTIPATION

High Vata is characterized by dryness in the colon, intestinal gas, abdominal distention and constipation. The tongue usually has a brownish coating at the back. There may be bad breath or the passing of gas, along with pain, tenesmus and anxiety. Headaches and light-headedness may occur.

Causes are wrong diet with too much dry or light food, irregular eating habits, smoking, taking of drugs, excessive thinking, worrying, fear, and anxiety, over stimulation of the nervous system, and old age. Constipation is involved in many Vata disorders including arthritis, neurosis, epilepsy and paralysis. Treating constipation is a root treatment for many nervous system disorders.

TREATMENT

An anti-vata diet should be followed with proper spices for balancing digestion. Include adequate oils in the diet- sesame oil, olive oil or ghee- to insure lubrication of the colon. Adequate bulk should be taken as well, such as whole grains (oats is best) or bran. Beans, dry grains, cabbage family plants, mushrooms and other light or drying food should be avoided.

Spices to balance digestion, particularly asafoetida and ginger should be taken with food to alleviate gas and promote the downward movement of Vata.

Apply sesame or almond oil externally to the skin, with regular oil massage of the body, but not if there is severe bloating or distention. Sesame oil will lubricate the lungs through the skin and the large intestine through the lungs. Warm milk with a teaspoon of ghee can be taken as a laxative before sleep for mild conditions.

Take Triphala, 5-15 grams (1-3 teaspoon) in warm water before sleep. For stronger laxative action, the amount of haritaki can be doubled or triphala fried in castor oil can be used. For more obstinate constipation, particularly with disturbances of the nervous system, 1-3 teaspoons of castor oil can be taken before sleep.

Laxative salts like Epsom salt are good, 1-2 teaspoons before sleep. They moisten the stool and ease elimination. Lavanbhaskar powder is a good Ayurvedic formula using various salts, as it increases Agni and promotes elimination. Asafoetida 8 (Hingashtak) regulates peristalsis and has a mild laxative action.

Bulk laxatives like psyllium and flaxseed are excellent for mild conditions of Vata constipation. Psyllium husk powder,1-2 teaspoons in warm water before sleep, is the best and seldom causes griping. Aloegel is also useful as a lubricating laxative for vata. It may be a little cold for many Vata types so a small amount of ginger juice or powder should be added to it. Bulk laxatives are heavy and should be balanced by spices (asafetida or ginger), so they do not cause congestion.

Typical Chinese formulas include Cannabis Seed combination as a bulk laxative and Major or Minor Rhubarb temporarily for severe constipation.

ENEMA THERAPY

Enema therapy (basti) is the main method for calming Vata and is specific for constipation. First a cleansing enema is given, particularly when foul-smelling gas occurs. Use Vata-reducing herbs- Triphala, fennel, cardamom or calamus- along with a smaller amount of demulcents like licorice or sesame oil. Prepare about half an ounce of such herbs in a quart of water for the enema and administer it slightly warm in temperature. Follow with an oil enema consisting ½ cup sesame oil in ½ cup warm water, held for a minimum of twenty minutes.

When constipation is accompanied by general debility or by the weakness of old age, tonic herbs can be taken as nutritive enemas. They can be taken in oil, like sesame oil, or as milk decoctions, retaining one cup of the mixture for at least twenty minutes like the oil enemas.

CAUTION

The presence of the stool in the colon upholds the earth element in the body, which is necessary for keeping the air element from riding too high. Excess purgation therapy can cause anxiety, insomnia, palpitations, fainting, heart pain and other symptoms of high Vata. Again, one should proceed gently with Vata.

2. PITTA TYPE CONSTIPATION

Pitta constipation  often occurs during the course or towards the end of a febrile disease. In Ayurveda, purgatives are contraindicated in new fevers but prescribed in old fevers. They are given after the fever is gone to clear out residual heat and toxins.

In Chinese medicine, purgatives are given during high fevers, as another method of draining the fever, but care is taken that the fever is ‘ripe’. Indications of a ripe, or firm, fever are constipation, distention, gas and strong abdominal pain.

Pitta constipation involves irritability, anger, thirst, sweating with body odor, and burning sensations in the rectum. It is characterized by a red tongue with yellow coating and bad breath. The face may be flushed or red. There may be headache or insomnia with violent dreams.

Causes include too much spicy, sour or salty food, and too much meat or greasy food. In constipation the hot attribute of Pitta is aggravated. Hot food, exposure to the sun or heat, or an inadequate intake of fluids are the main aggravating factors.  Pitta type constipation often involves liver dysfunction with congestion or obstruction of the bile. It is not simply a colon problem as it usually is with Vata. Detoxification of the liver may be necessary as well.

TREATMENT

An anti-Pitta diet should be implemented, avoiding too many oils, fats or sweets, which can overtax the liver. Release of anger and letting go of stress is necessary if constipation is due to emotional causes. Often warm milk and ghee or licorice tea will be enough to stimulate evacuation. In india a rose confection is used for this purpose. Only when accompanied with high fever and thirst will constipation be severe in Pitta constitutions.

Most bitter laxatives like rhubarb root and sesame can be used safely when this condition is acute. They also cleanse the liver. Otherwise bulk laxatives may be sufficient. Aloe gel combines both properties and can be taken 1-2 tablespoons before sleep. Taken on a regular basis, 1-2 tablespoons 2-3 times a day, aloe gel will usually prevent constipation in Pitta individuals. In severe cases, take aloe gel powder 1-2 grams before sleep, to which a little coriander or fennel can be added to stop griping.

Ayurvedic herbs include aloe, amalaki, rose, and psyllium. Formulas include Triphala (taken with ghee or aloe juice) and aloe herbal wine. For most Chronic or mild conditions 1-2 traspoons of psyllium husk powder in warm water before sleep is sufficient.

Chinese herbal formulas include Major or Minor Rhubarb decoration, according to whether the condition is strong or moderate. Typical Western herbs include rhubarb root, senna leaf (strong action) and barberry, yellow dock, cascara sargada (mild action).

PURGATORY THERAPY

Purgation therapy (virechana) is the main treatment for high Pitta (fire), because it cleanses heat from the small intestine and liver, as well as the colon. But, for this therapy to work, pitta must first be drawn into the gastrointestinal tract by the appropriate diet, herbs, oil massage and sweating therapy. Otherwise purgation may not be helpful.

Purgation is an important way of eliminating heat and toxins from the body. It purifies the blood as well as the digestive tract. It drains down the excessive fire rising upwards that occurs in infectious or delirious conditions of the head and brain.

Purgation is an important way of eliminating heat and toxins from the body. It purifies the blood as well as the digestive tract. It drains down the excessive fire rising upwards that occurs in infectious or delirious conditions of the head and brain.

3. KAPHA TYPE CONSTIPATION

Kapha constipation is usually due to the system being clogged with mucus. There will be heaviness, lethargy, tiredness and other signs of high kapha. Stools will be copious, whitish or with phlegm. The tongue will be pale and fat with a white or mucus coating. The abdomen may be bloated, along with a feeling of dull pain and there may be edema in the lower abdomen as well.

 The main cause is sluggishness or congestion of the colon. Provoking factors include too much heavy or mucus forming fods, excessive sleeping during the day, sedentary life style, and other kapha increasing actions. It can also occur as a complication of kapha(phlegm) disorders in the upper body-stomach and respiratory disorders with excess mucus draining down through the digestive system. Hence while treating the constipation, other anti-kapha therapies like expectorant or emetic therapy should be considered as well.

TREATMENT

Follow an anti- kapha diet by avoiding heavy, constipating food including sugar, cheese , yogurt, bread, pastries, potatoes , and pork. Fasting is good, for one to three days or longer . Increased physical and mental activity is needed, more aerobic exercise and less sleep.

Light laxative and purgative herbs are indicated. Bitter laxatives can be used in acute conditions like aloe, rhubarb root and senna . Such herbs also helps remove fat and reduce weight. Hot spices, ginger , cayenne and black pepper are needed. A good formula is 3 grams of powedered rhubarb root along with 2 grams of dry ginger, taken in one cup of warm water before sleep.

Bulk laxatives and laxatives oil should not be used as these increase Kapha and will promote stagnation. Cleansing enemas with spicy and expectorant herbs such as ginger, calamus, and bayberry are also helpful.

Ayurvedic formulas include Triphala 2-6 grams along with Tritaka 1-3 grams , taken with aloe juice or warm water before sleep, or the digestive stimulant (no.1) with the Colon Tonic ( no.5).

Vrittis simply defined as the different thoughts that spring up and fluctuates in our mind that disturbs in the medium of consciousness. For instance, In the whole day, you not only enjoying the present moment fully but you are also thinking about the past or imagining the future days. Something comes up in your mind every minute.

According to the definition of yoga by Patanjali Yoga`s sutras, the self realization can be realized only when the chitta is released from the burdens of vrittis. Chitta vrtti nirodaha means calming the mind through meditative techniques of patanjali yoga.

There are five function of the mind(or five vrittis) to assist is in the mechanism of working of the mind. They are:

1. Pramana (Valid Cognition)
2. Viparyaya (Misconception)
3. Sleep (Nindra)
4. Imagination ( Vikalpa)
5. Memory (Smriti)

Pramana (Right knowledge/Valid cognition)

Pramana simply means the source of right knowledge obtained from three principles; direct experience,  knowledge from the testimony and inference.

• Direct Experience:  Here, it involves five senses. This can be acquired from your own perception either learning from the environment or from the formal education.
• Knowledge from the testimony: It involves spoken and written word of past or present experts. You can learn the truth directly and you can derive knowledge and understanding.
• Inference: One or more observation with valid logic is done to understand the things of ourselves.

Viparyaya (Wrong knowledge/Misconception)

It is defined as the false or incorrect knowledge based on the unworthy appearance of that object. Sometimes there are instances where we base our knowledge on the misconception.

Vikalpa (Imagination)

Imagination is an idea that creates in our mind. We imagine due to various factors like past experiences, dreams, words, concepts. For instance: if you think you can do anything and you are amazing and capable then we live our life believing this. However, if you think you are useless, failure then you will not able to do anything in your whole life. So the function of Vikalpa can influence you so deep either causing suffering or happiness.

Sleep( Nindra )

Nindra can simply defined as the state of emptiness and deep sleep. We all know the importance of good sleep for our overall health. One poor night sleep, or suffer from insomnia, disturbed or not enough sleep can negatively impact our mood and make feel dumb the whole day. A deep sleep is when we overcome the heaviness and do not perform any kind of activities at the present moment. Sleep is common activity for the mind.

In deep sleep or nindra, the mind is totally unconsciousness.However, we can also experience deep sleep consciousness. This is much relaxed and light.

Smriti(Memory)

The fifth part of vrittis is known as Memory or Smriti. Simple, memory is the recollection of experienced objects. All the experiences we acquire with the conscious mind leaves an impression on individual and stored as memory. So this impression leads to suffering or freedom which should be controlled by state of yoga.

The memory influences the activities we are performing so it can affect us in different froms either in positive way or in negative way.