Anksioznost in panična motnja v ajurvedi

”Hitim, pred mano je rok za oddajo materiala in šef je že tretjič spremenil idejo kaj bi. Ni časa za kosilo, vendar mi kava pomaga, da me dvigne. Težko se koncentriram in skrbi me, kako bom lahko vse izpeljala. Doma me čaka še kup obveznosti, zato šele zvečer uspem pojesti krožnik mešane solate. Sem pa zjutraj spila velik super smoothie, kateri mi da energijo. Imam suho kožo, pogosto me zebe v roke in noge. Saj to ni nič nenavadnega, navsezadnje je zunaj mrzlo in piha. Zadnje čase sem večkrat doma pozabila mobitel, tudi ključe vedno iščem. Časa mi primanjkuje in počutim se tesnobno. V glavi imam tisoč in eno misel. Želim biti fit in se sprostiti, zato tečem. Prebava? Hmmm. No ja, kava pomaga, pa tudi dva velika kozarca vode spijem na tešče. Pred dnevi, sem imela grozno noč. Zbudila sem se, ker mi je srce pospešeno utripalo. Nisem vedela kaj je. Strah me je bilo. Dihala sem globoko in hitro, ker mi je zmanjkovalo sape. Mislila sem, da mi bo srce odpovedalo. Še dobro, da je minilo. Se pa bojim, da se ponovi. Kaj če se mi to zgodi v trgovini ali avtomobilu?”

V ajurvedi bi temu stanju rekli povišana vata doša. Kaj to pomeni?

Ajurveda temelji na predpostavki petih elementov, ki sestavljajo celoten univerzum kot tudi človeka. Ti elementi so prostor, zrak, ogenj, voda in zemlja. Nanje gledamo skozi lupo kvalitet, ki jih prinašajo in ne kot na dejanske fizične elemente. Z združevanjem elementov ajurveda definira principe delovanja telesa, imenovane vata, pitta in kapha doša. Vse tri doše opravljajo različne funkcije v telesu, zato so vse prisotne. Ljudje se med seboj razlikujemo glede na dejstvo, v kakšnem razmerju so doše izražene. Temu pravimo ajurvedska konstitucija in ta vpliva na naše umsko telesne značilnosti.

Vata došo sestavljata elementa prostor in zrak. Princip vata v telesu povzroča mobilnost. Mentalne funkcije, čutilne zaznave, živčni impulzi, dihanje, peristaltika, izločanje in cirkulacija so v njeni domeni.

Če si želimo pomagati z ajurvedo, moramo poznati dva principa s katerima ajurveda deluje. To sta: enako povečuje in nasprotno zmanjšuje. Tega se poslužujemo, ko želimo pripeljati doše v ravnovesje in se nanaša na kvalitete, ki jih zaznamo v nas samih, v okolju, v hrani, ki jo uživamo, v aktivnostih, ki jih izvajamo…
Ker so kvalitete vata doše suha, lahka, mrzla, groba, subtilna in mobilna, se moramo poslužiti nasprotnih kvalitet, da jo uravnamo. Vata doša je delikatna, zato potrebuje hrano, aktivnosti in okolje, ki prinašajo oljnost, težo, toploto, mehkobo, maso ter stabilnost v telo in um.

Principi ajurvede delujejo prvotno na telo in preko tega na um, ki je v primeru povišane vata doše nemiren, razpršen in naprizemljen.

Ajurveda v praksi

Tisočletna znanost o življenju je ustvarjena tudi za današnji čas. Že enostavne spremembe v prehrani in načinu življenja bodo dale rezultate. Sledeči osnovni napotki bodo omilili povišano vata došo.

• Vnesimo rutino v spalne navade, zgodnji odhod v posteljo bo blagodejno vplival na regeneracijo telesa.
• Redni in topli obroki so pomembni, zato si vzemimo čas za zajtrk, kosilo in večerjo.
• Hrana, ki jo uživamo naj bo kuhana, popečena ali dušena. To pomeni, da ne jemo presne hrane, torej surovega sadja in zelenjave, saj vsebujejo kvalitete lahkega, mrzlega in grobega značaja, katerim se želimo izogniti.
• Hrana naj bo vedno topla po temperaturi in kvaliteti. Najboljše so enolončnice, kjer se zelenjava, stročnice, žita in tople začimbe kuhajo skupaj. Ne pozabimo dodati že kuhani jedi veliko žlico olivnega olja ali gheeja.
• Jejmo hrano sladkega, slanega in kislega okusa ter se raje izognemo hrani grenkega in trpkega okusa. Malo pikantnega nam ne bo škodilo.
• Čez dan pijemo tople napitke, ki ne vsebujejo kofeina.
• Za boljše spanje spijemo kozarec toplega mleka, kateremu dodamo ingver, kurkumo in muškatni orešček.
• Večkrat na teden celo telo masiramo s toplim sezamovim oljem, kateremu lahko dodamo nekaj kapljic lavandinega olja. Ne pozabimo na lasišče in stopala. Toplo kopel ali tuš si privoščimo po masaži (pazimo, da nam ne zdrsne; mastne površine bomo najbolje očistili s čistilom za posodo).
• Izogibajmo se mrazu in vetru ter se vedno zaščitimo s primernimi oblačili.
• Izvajamo fizične aktivnosti, katere poudarjajo počasno, nežno in umirjeno gibanje ter usklajenost z dihanjem.
• Vsak dan si vzamemo nekaj časa zase in se začutimo. Opazujemo telo, občutke in misli.

Ajurveda pozna tudi zelišča, specifično hrano, začimbe, tehnike čiščenja telesa, postopke dnevne rutine, jogijske vaje, dihalne tehnike in meditacije, ki delujejo na vata došo, vendar so te določene glede na posameznikovo konstitucijo in neravnovesje.

Ta starodavna znanost o samozdravljenju nam nudi učinkovit način spoznavanja sebe. Ko se naučimo prepoznati simptome in vnesemo enostavne spremembe v prehrano in naš vsakdanjik, lahko zaživimo polno življenje v skladu z naravo.

Napotki so povzeti po starodavnih ajurvedskih zapisih. Več o ajurvedi in receptih na spletni strani centra AJURJOGA

Kitchari recept

Ponovno začenjam z objavami, tokrat bodo vse v slovenskem jeziku. V nadaljevanju je zapisan recept zelo poznane ajurvedske jedi - kitchari. To je lahka, uravnotežena jed, ki ne obremenjuje telesa in prebavnega sistema. Zato se priporoča v času, ko smo šibki, bolni in pri postopkih ajurvedskega čiščenja telesa. V jesenskem času, ki je prehod iz enega obdobja v drugo postanemo bolj dovzetni za bolezni kot so prehladi, gripe, viroze,... Če si omislimo nekaj dnevno prehrano, ki bo lažja in hkrati pomagala očistiti toksine, bomo lažje kljubovali jesenskemu času. Kitchari je idealen za to. Čez dan lahko pijemo čaj iz kumina, koriandra in komarčka, kar bo še dodatno pomagalo odplakniti toksine. Te sestavine velikokrat vsebujejo otroški čaji, lahko si pa mešanico pripravimo sami. Recept za ta kitchari blagodejno vpliva na vse tri doše.

Sestavine so sledeče:
1 skodelica rumene bio mung dal leče

1 skodelica bio basmati riža
kos svežega ingverja velikosti oreha
2 žlici kokosove ne sladke moke
1/2 žličke kumina
1/2 žličke koriandra v prahu
1/2 žličke kardamoma v prahu
1/2 žličke kurkume
1 palčka cimeta
2 lovorova lista
nekaj zrn črnega popra
sol
3 žlice gheeja

Mung dal lečo spiramo toliko časa dokler voda ni bistra. Namočimo jo preko noči ali vsaj 3 ure. Ingver olupimo in nastrgamo na drobne koščke. V večji in širši posodi raztopimo 2 žlici gheeja ter dodamo kumin, cimet, lovor in črni poper. Nekaj trenutkov pražimo, nato dodamo ingver, kokosovo moko, koriander in kardamom. Takoj zatem dodamo mung dal lečo in basmati riž ter toliko tople vode, da prekrijemo vse sestavine. Vremo 5 minut, nato zmanjšamo ogenj in počasi kuhamo 25 do 30 minut. Sproti preverjamo, da voda ne izpari popolnoma in jo po potrebi dodajamo. Pred koncem dodamo še kurkumo in sol. Na koncu dodamo še eno žlico gheeja.

Kitchariju lahko dodamo različno zelenjavo glede na konstitucijo vata, pitta, kapha. Kitchari na sliki vsebuje korenček, semena črne gorčice, asafoetido - hing in svež koriander. Ta kombinacija posebej dobro vpliva na povišano vata došo.

Back home

The big adventure in US came to an end so quickly I cannot imagine nine months have gone. The studies at the Ayurvedic Institute took all of my time. The optimistic idea of writing at least ones a month the impressions of living in Albuquerque, NM disappeared as soon as lectures started. The intensity and quantity of information delivered and absorbed was enormous, it can be compared to a two or three year ayurvedic medical college in India. Only the interest and love toward Ayurveda made possible to finish this programe. Only if somebody has the dedication and interest to fully immerse her/himself twenty-four hours daily in living, breathing, eating and studying Ayurveda, then I would recommend to enroll.

Now is time to take a breath and start with small steps. Getting used to time change, less sunshine and more humidity in the air. There is a feeling of joy and anticipation of finally working on my own in the area I love most. Ayurveda and yoga.

Albuquerque

'Alba… what?' was the most popular question my friends asked some time ago. It's a place in New Mexico, US, with high desert climate, meaning lots of sun all year around, very low humidity, cold nights and warmth during daytime at least in autumn. We'll see what winter brings, but it shouldn't be much difference. East of the city is protected by the Sandia mountains, a natural barrier high about 3.200 m, which is easily accessible if you think the city is on an altitude of 1.600 m.  The west side of the city is open and can uplift you with magical orange, red and purple sunset views. There are trees, small bushes and flowers, but you see they hide the water resources deep in their core, protected sometimes with harsh elements like thorns. Large streets, avenues and boulevards are organized in an easily understood matrix, with two major highways separating the city into four major areas. The architecture of most buildings and the smell of roasted chilies in the air remind we are not far away from Mexico, but the faces on the streets also state we are in the land of Native Americans. 

Why would a very known and worldwide estimated ayurvedic doctor place himself in this particular spot is a question that still intrigues my mind and which answer is slowly being sensed. Nine month of Ayurveda study at his Institute will reveal that. The program is set intensively with twenty-three hours of lectures and estimated additional forty-seven hours of self-study on a weekly base. Among Sanskrt, nutrition, herbalism, yoga, anatomy, medical terminology and clinical assessments, the Ayurveda lectures are highly expected to be the most inspiring. The first orientation week offered the possibility for the knowledge hungry thirty-nine souls to get to know each other and adjust in the new environment.  Mostly American and a few foreign students will soon embark on a journey that will open the minds and reveal the hidden secrets of life. 

Change. This is the word that comes into my mind right now. The change was big, leaving home, friends, family and work behind; traveling for almost a day and half to find myself eight hours behind the usual time-zone, getting acquainted with the new house, roommate, climate, schoolmates, Institute, new way of life; finding organic food stores, the safest bike-able way to the Institute; buying tons of books,…

Grounding. This is the word that needs to happen, soon.  

The three qualities within and around us

Everyone who started practicing Hatha yoga had different motives to do that. It might have been a discomfort in the back, tight muscles in a specific area, everyday stress, an enthusiastic friend, deeper inner motives of finding who we truly are or just simple curiosity. No matter what the motive, after first couple of month we could start sensing the tiny benefits, again different for each individual. Underneath, we all could feel a calmer mind, a relaxed body, a sense of centeredness. The day after a yoga class would proceed in relaxed way, no matter what troubles would came across. We could stay grounded and be calm, just observe the vortex around us and act from True self.

Why is that? Let’s make a step back and discuss the three qualities or Gunas which pervade the Universe.

On one side the quality that is very obvious in today’s world is the active one, the passionate one, the hot one, where arguments and dissatisfaction among people exist. This Guna can be associated with the Sun’s energy during midday or the fruit that’s not ripe yet and thus sour, this Guna is called Rajas.

On the other hand its opposite, when we lack action and fall into passiveness, is the quality of inertia, dullness, delusion and ignorance. Its’ the time of the day when the dark night is out, and it’s the fruit that is rotten, this Guna is called Tamas.

And there’s a middle way, the joy, the happiness, the calmness, the centeredness, groundness and expansion, forgiveness and truth. It’s the time of the day when the sun rises or sets, it’s the fruit that’s perfectly ripe, this Guna is called Sattwa.

A yoga pose or Asana should bring Sattwa into our being. You know you are in the right Asana when the base is set, when the sole of the foot or the part touching the ground is placed correctly on the floor and the Asana builds up naturally, on its own; not with our mind going into each and single muscle making more tension and thus building the Rajas quality, nor letting go of all tensions and half asleep lying on the mat, thus building the Tamas quality. You know you are in the correct Asana when the active part is present and there’s still relaxation involved; you could hold the Asana for ages as it feels light, grounding and expanding at the same time, with complete stillness of the mind, being in the present moment, neither in the past nor the future. You are there, True self.

As in Asana, so in Life.

You just don’t react anymore from your lower instincts, invasive education and past negative experiences, although you are aware of them arising in you. You just observe them and let them go.

‘’Drop it’’ - you are True self.

 

 

My path to Yoga and Ayurveda and the next step

It all started back in 1994 at the University where among mandatory sport options, Yoga was on the list. ‘’That’s something for me’’ I said to myself, ‘’I won’t need to sweat here’’. And it all began there; in a big hall, during daytime, once a week, starting with sun salutations, shoulder stands, forward bends, back bends or just simple stretching. After two semesters the lessons finished and I felt I miss something in my life. Yes, I missed Yoga, so the next step was to take class.

At that time the only option was Yoga in Daily Life Association so I run to enrol. No matter the experience everybody had to start at first level. Which was fine. The building up of Asanas was slow, putting emphasis on the awareness of simple moves and stretches, simple breathing techniques, relaxing, observing thoughts, and guided relaxation. It brought patience and calmness into my life. After many weekend retreats and completing the last levels, a natural desire to start teaching yoga arouse.

The next step in 2003 was one month intense teacher training course at the Sivananda Yoga Vedanta Centre in Austria. A new perspective on Asanas, Yoga philosophy, meditation, mantras and chanting – Kirtan, vegetarian food, Karma Yoga, Bhakti Yoga just gave a boost to start teaching a group of 20 people after graduating. I still remember the first lesson and how I was prepared in details for the first 90 minutes of Yoga teaching. Many years after I kept writing a diary where each lessons was carefully planned not just in terms of Asanas and Pranayamas but also Yoga philosophy topics. The structure of each lesson would be Sivananda style, but every class would be different with variations and was building up and progressing.

Sivananda school gave me profound introspection specially during many retreats; the mind revealed its unconscious stuff during two Sadhana Intensives, where performing Pranayamas nine hours daily was a norm. Teachings from Hatha Yoga Pradipika were our guidelines and I felt like an onion, peeling myself everyday and discovering which mental patterns impede me to act differently in my daily life. What a journey.

The next major shift was flying to India for three month in 2010. Staying six weeks with a direct Iyengar disciple and Vipassana meditator opened a new door in incorporating the preciseness and awareness into each Asana. Again the experience was profound, opening the touch and visible senses in an indescribable way. Again I faced my mind eye to eye.

Today I incorporate and pass forward to yoga students what I understood and felt during the past and present experiences with three different yoga schools and many teachers, for whom I’m so grateful and give all my respect.

Underneath I understand that the best teaching can be offered only when we give up our ego and we are the tool through which the wisdom flows.

Ayurveda sneaked into my life so easily as it is the sister knowledge of Yoga. I’ve started buying books in 2005 and moved on with on-line course, therapist course, performed cleaning techniques on myself, took herbs, diet and did Panchakarma which gave me the confirmation Ayurveda works in a very natural, human and nature friendly way. In India, 2010 I joined an Ayurvedic Clinic where was introduced into diagnosing and nutrition.

The passion is there, the time is right so the decision to leave my secure job in marketing for something unknown just feels right. Looking forward to study Ayurveda with dr. Vasant Lad in Albuquerque, New Mexico, US this October.

The five elements and three humours

The platform philosophy of Ayurveda is Samkhya where the last five components of the creation of the Universe are the five elements or Panchamahabuta.

The first element space or Akasha is the first element represented in nature as the container of each existence, the space that every object occupies. In the space every possibility is in its latent form, so everything is possible. It is associated with the sound; its qualities are light, minute, clear, subtle, and inactive.

The second element air or Vayu is represented as the movement and not merely the wind. The movement in our bodies is the movement of the mind, internal systems or organs, associated with touch, its qualities are mobile, dry, light, cold, rough and subtle in nature.

The third element fire or Agni is the first element which can be seen, the fire, the light and in our bodies represented as the digestive fire, the body temperature, and associated with vision; its qualities are hot, sharp, light, dry and subtle.

The fourth element water or Jala is the fluid element represented in our bodies as all bodily fluids and associated with taste, its qualities are cool, liquid, dull, soft, and moist.

The fifth element earth or Prithvi is the most solid, gives stability and supports the growth, it is associated with the smell, its qualities are heavy, dull, dense, hard and inactive.

If we carefully look and feel, we can detect these five elements all around and in us, not merely as visible elements but also as the qualities that build up our bodies and mind. We are part of the Universe and the Universe is in us.

The elements gather and form three different humours or Doshas. The Doshas are primary forces and subtle substances behind all physiological and psycological functions. They produce the body and also are the causative factors in the disease process.  These are:

Vata when Akasha and Vayu join, its predominant qualities are light, dry and cold,

Pitta when Agni and Jala join, its predominant qualities are hot, moist and light and

Kapha when Jala and Prithvi join, its predominant qualities are heavy, cool and moist.

Ayurveda teaches us how to understand and balance the Doshas.

Look for Akasha, Vayu, Agni, Jala and Prithvi in nature and yourself; have them balanced