While we sleep, our bodies do their natural work of clearing toxins out of our system. As they leave the organs, these toxins travel to our colon and skin—which is why, according to Ayurveda, it’s important to take care of personal hygiene first thing in the morning to prevent reabsorption. The following routines are effective […]
Time-honored techniques to thaw winter’s chill Winter brings the festive sparkle of the holidays; fresh, snowy vistas; exhilarating outdoor sports … and, for many people, lethargy, dry skin, and runny noses. How can we keep up our spirits—and our health—when it’s so easy to let Old Man Winter bring us down? Ayurveda, the holistic-health system […]
Ashley Winseck, guest blogger
Most of life is a habit. We tend to fall into habitual ways of thinking and being and doing, and we’re living in a world where there are a lot of expectations and demands built up around us—bills, children, work, and more. Giving yourself moments of self-care—even if it’s just five minutes each day—can greatly improve quality of life.
The first step is admitting that you might have some habits are not working for you. Take a look at your daily routines and identify moments that cause you stress or could be improved upon. Then, determine what tools you can incorporate into your routine, what new habits you can establish. When you put some of these tools into practice, you can easily shift the state of your body, mind, and heart away from stress and back into your center.
In this edition of Ask the Expert, Kripalu Yoga teacher, Ayurvedic Yoga Specialist, and senior faculty member Janna Delgado answers your questions about the practice of yoga, exercises for the feet, and yoga-class etiquette.
When coming into Upward Facing Dog, how should I be utilizing my leg and abdominal muscles? Also, can you describe where my shoulders and arms should be in reference to my neck and head?
The leg muscles provide the power for the pose, so they should be engaged and active. The strength of the legs also supports the spine and protects the lower back. The knees are lifted and the toes are pointed, with the tops of the feet pressing firmly down into the floor. Maintain an internal rotation of the upper legs—the outer thighs should roll toward the floor in order to broaden the sacrum and prevent compression of the low back.
Core engagement is the other safeguard for the low back. You want to lift the perineum up, and draw the solar plexus in and up. The sacrum and tailbone lengthen down toward the heels, and the buttocks are soft, not clenched. This helps distribute the arc of the back bend evenly throughout the upper, middle, and lower back.
Ayurvedic Answers: Ancient approaches to health and wellness
In this edition of Ask the Expert, Larissa Hall Carlson, Ayurvedic Yoga Specialist for Kripalu’s Institute for Extraordinary Living and School of Ayurveda, answers your questions on Ayurveda for better health.
What would an Ayurvedic approach for treating insomnia look like?
One of the most essential things is to create a routine around bedtime. Try to get to bed between 9:30 and 11:00 pm, before the second wind hits, and ideally wake up with the sunrise, between 5:30 and 7:00 am. This gets the body, the nervous system, and the mind in harmony with the rhythm of nature, which is key for deep and satisfying sleep.
It’s also really important to create space between dinnertime and bedtime—give about two hours to digest dinner or that final snack before bed. The same goes for drinks—don’t drink too much water, tea, or alcohol close to bedtime. Generally, avoid drinking anything caffeinated after about 3:00 pm. If you’re feeling depleted, you might try making your last drink of the day be a cup of warm organic milk with a pinch of ginger, a pinch of cardamom, and a pinch of nutmeg—maybe drop in a few soaked, peeled almonds or dates. It’s extremely soothing, grounding, and yummy!
Decompressing properly before bed can really help as well= try staying off the computer, the TV, and the phone for at least an hour before bed to reduce sensory stimulation. One of my favorite bedtime rituals is to massage the feet, lower back, and ears for a few minutes, using warm sesame oil in the cold weather and coconut oil in the warm weather. Another really helpful technique is journaling before bed—or in the middle of the night if you wake up and can’t get back to sleep—to clear out the chatter in your mind and get your to-do list down on paper. I love to write down a gratitude list, too, so my mind is clear and my heart is open.