Space & Time Detox Retreat

SPACE & TIME DETOX RETREAT Debbie Avani & Clare Harford

www.avaniyogaacademy.com & www.yogaholidaysandretreats.com Contents Reflections on the Seasons……….……………………………………………………………………………………...3 The Solstice & Equinox……………………………………………………………………………………………………6 The Cross Quarters…………………………………………………………………………………………………………7 Significance of the Spring Equinox……………………………………………………………………………...….13 Ayurvedic Approach to the Seasons…………………………………………………………………….…………17 Why Detox?...... ………………………………………………………………………………………………...20 Shankaprakshalana – Effects/Benefits……………………………………………………………………...……21 The Practice of Shankaprakshalana……………………………………………………………………………….27 Post Shankaprakshalana Food Guide……………………………………………………………………….…….32 Shopping List & Recipes………………………………………………………………………………………………..33 Complementary Cleansing Practices - Kunjal Kriya………………………………………………………………………………………..…………..37 - Jala Neti……………………………………………………………………………………..…………………...41 - Sutra Neti…………………………………………………………………………………..…………………...43 - Tongue Scraping……….………………………………………………………………..…………………...44 - Oil Pulling………………………………………………………………………………..……………………...46 - Lymphatic System/Yoga & Body Brushing………………………………………………………..48 - Agnisara Kriya……………………..……………………………………………………..…………………...51 - Simhasana……………………………………………………………………………………..………………..53 Cleansing at Home / Daily Practices - Six Minute Supercharge……………..………………………………………………………..…………..56 - Body Tapping……………………………………………………………………………..…………………...58 - Immune Boosting Routine………………………………………………..…………………...... 59 - Chant SA TA NA Ma………………………………………………………..…………………...... 61 - Season Transition Home Cleanse………………………………………………..…………………….62 - Conscious Eating Practice………………………………………………………………………………...63 - Ayurvedic Baths……………..……………………………………………………..…………………...... 65 - Detoxing your Home………………………………………………………………..………………………67

REFLECTIONS ON THE SEASONS

Yoga is often translated as "union – to yoke or unite", the inner with the outer – Ida and Pingala – Shiva and Shakti……… Our practice helps to balance these complimentary opposites, so that we reach a state of equilibrium and peace. We use the eight limbs, the knowledge of the Pancha Vayus, the Koshas etc, to deepen our spiritual journey and understanding of ourselves.

The ancient festivals of our ancestors fell at eight points during the solar year. These included the fixed points of Winter and Summer Solstices (the longest day and the longest night), the Spring and Autumn Equinoxes (day and night of equal length) and the four seasonal peaks of Spring, Summer Autumn and Winter.

WHY WORK WITH THE WHEEL OF THE YEAR?

Yoga helps us to connect with our own natural rhythms and cycles. In the same way there is great joy in being aware of the seasons and celebrating them in simple ways.

• It is a way of connecting to an ancient system of Earth awareness, used by our ancestors, and through it become integrated into the natural flow of the Earth’s cycles. • The eight Celtic festivals provide an opportunity every six weeks to link to the cycle of the seasons, to review what we have been doing, understand what we have learned from our experiences and focus on what we want to encourage or change in our lives. • By focusing on ourselves in this way we become much clearer about who we are and create closer connections to the Earth. • These eight festivals are part of a continuous cycle without beginning or end

CELEBRATING THE CYCLES

By celebrating or acknowledging the eight seasonal festivals we become more rooted in our environment and ourselves. We keep in touch with our spiritual development and where our emotions are leading us, through the unfolding cycle of the year. We experience ourselves as part of the unity of life. Through inner connection we learn to find stillness and learn to listen…….. This understanding can also help us to design our Yoga practice to work not only with internal energy but also the energy all around us – the earth’s energy itself.

• Each season effects us differently, offering us the opportunity to flow in harmony with this underlying energy / life force • By communicating with the outer world, bursting with creative abundance we are able to connect more deeply to our inner selves and spiritual path. • The changing year provides a wealth of experiences through the cyclic ebbs and flow of the Sun's energy. Interwoven with this, are the monthly cycles of the waxing and waning Moon, and the planetary influences. Each festival is a chance to feel ourselves as part of the whole, and also to connect to the moment, the here and now. From this point of being we can look back on what we have been doing, feeling and thinking; on our health, and our spiritual journey. We can also look forward with an understanding of the Earth's (and our) inherent energy flow, to where we wish to go and how we may best use the oncoming energy for our greater good, the greater good of the Earth, and all those around us. The earth energy is always there for us to connect with. At these times we can extend our awareness and explore our true, personal and honest connection to the Earth and once we truly feel this connection and experience the intrinsic unity of life, a natural shift in our consciousness begins to evolve.

ANCIENT WAYS In our pre-Christian past our ancestors would have met on the land at these eight points in the year. • The Druids, men and women honoured for their wisdom, would have had an awareness of the influence of the Moon and the stars. They would have had knowledge of the Earth's energies and the places of power on the land where the energy converges and is strongest. • The people would have walked the old energy routes, gathered in the stone circles or would have celebrated and lit community fires on the high places.

• Some would have gone into the barrows (burial chambers) and journeyed with their ancestors to gain insight and wisdom and tap into the deepest parts of themselves.

THE SOLSTICES Solstice means ‘the standing of the sun’ – at the Summer and Winter Solstice the sun reaches its peak – stops and begins its change of energy. The great cosmic clock of the waxing (growing bigger/stronger) and waning (growing smaller/weaker) cycle of the sun • The solstices are a time to stop and look back at where the half year cycle have brought us – and also a chance to look forward and see into the direction of where the next half year cycle may lead. • A time to be conscious of your life’s flow and direction – to celebrate achievments – to set intentions • A chance to express your hopes and fears – to celebrate the light – to celebrate the dark • To be conscious of the way this waxing and waning of the sun affects our lives, and to celebrate this duality and what it means to us. When the light is increasing from the Winter Solstice to the Summer Solstice we move into the light – we become more dynamic, individual and independent, expressing our uniqueness. We expand our energy and intention into the outer world - we shine our light………. When the light is decreasing from the Summer Solstice to the Winter Solstice life and nature as a whole is going within, reflecting and becoming more intuitive. Expanding into the inner realms and exploring inner wisdom…….

THE EQUINOXES At the Spring and Autumn Equinoxes day and night are of equal length – they are also the point of balance between the two Solstices - this reminds us to balance the inner and outer parts of ourselves and to accept duality – the balance of light and dark…… The Equinoxes fall at the beginning of a seasonal change. The new season will affect all of life and bring changes both in nature and also within. Transition can often seem chaotic and stressful so it is important to recognize and accept this shift to minimize the impact or natural resistance we sometimes feel at these times! The Equinoxes are a time to take action – release the past and move forward.

The Spring Equinox is like an athlete poised and ready as the year enters its light, growth phase. • Here we can sow our new seed ideas and set in motion the changes we wish to see happen in our lives Whereas the Autumn Equinox marks the beginning of the dark, composting phase of the year. • We begin to prepare for the changes that winter will bring • It’s a time to celebrate and give thanks for all that we have learned and been given – a time of completion of the outward and busy phase of the year • We can use this time to assess our personal harvests and seek seeds inherent within them Both the Spring and Autumn Equinox are rich with symbolism that you can integrate in to your yoga practice and your life. Also by aligning your own energies to the natural rhythms of the earth and the suns' cycles you can achieve outward success during the growth phase of the year, and enjoy rest, contemplation and renewal during the dormant phase of the year.

THE CROSS QUARTER POINTS The Quarter Points of the Winter and Summer Solstices and the Spring and Autumn Equinoxes are then crossed again by the Cross Quarter Points – known in the past as the Four Great Fire Festivals. Communities would gather together to celebrate by lighting fires on the hilltops and unifying by a common bond of celebration. • They are usually linked to the full or dark moon – when outer and inner energy is at its most potent • It offers us the opportunity to stop and assess where we are at – spiritually – emotionally and physically, and in what direction we wish to go • The cross quarters are a time when we can work with the developing energy of the earth’s cycle to create positive change for ourselves.

We evolve and grow with every end and every new beginning we create. By becoming consciously connected to the flow of the years cycle and the earths life force, we become alive to the understanding that we are all a part of the earth and each other, forever connected through the infinite web of life……

IMBOLC This festival celebrates the re-awakening earth and the potential inherent in this time. • Sap is beginning to rise in the trees and the bulbs are pushing through the earth • The returning active phase of the solar year brings with it an opportunity to use the fire from within to activate the visions and dreams we planted during the autumn and winter – allowing them to re-emerge stronger and surer.

There are many stories and legends of love and sexuality told at this time – of beguiling spring maidens who initiate young kings in deeply spiritual/sexual experiences. Hidden in these tales lie the alchemy of Imbolc.

• The power of the unconscious represented by the young female is the spark of intuition from within • The intellect of consciousness is represented by the sun King • It is the union of these two aspects of energy which bring about manifestation and growth on all levels

The church incorporated this festival into their religion as Candlemas – which is celebrated on the 2nd February. This is a festival of the purification of the Virgin Mary (a woman must be purified forty days after childbirth) This removed all previous understanding of the power behind this ancient festival – Cande from the Anglo-Saxon or Kundalini from Sanskrit all bring association with the raising of energy in which the self merges with the infinite.

In Celtic mythology Brighid was an older Solar Goddess associated with the awakening hibernating serpent, which was said to come forth from its hole on Imbolc Eve. In pre Christian times, serpants where associated with inspiration, aspiration, healing and the phallus as the emblem of life. The paths of the earth energy were called serpent paths and here at Imbolc their energy becomes re-activated and vibrant.

BELTAIN This is the peak of Spring season and the start of summer – the earth is clothed in green, the vibration of love and the heart Chakra. • Beltain energy is one of reverence for all life, celebrating and honouring fertility and the union of opposites. These life-changing forces are not just the focus of sexual union, but unions of all kinds. Integrity of spirit and power brings the physical and spiritual into balance. • This creates a strong life force, which becomes the light and eternal love of spiritual ecstasy. • The earth’s energies are at their most active, blending the intuitive inner energy with the active outer energy brings manifestation and fertility • This is life force at its most potent and powerful, and the right time to use expansive energy to its fullest potential – everything and anything is possible at this time – manifestation is reaching the height of its power.

LAMMAS The festival of gathering in and the celebration of the grain mother. Here we can begin to assimilate and gather our own personal harvest – it is a time to take a deep reflective look at ourselves and return to the spiritual inner world for deeper understanding of our actions. • It is a time to give thanks for all the rewards we are harvesting – being aware of them and ways to use them in the future • Learning to balance both sides of ourselves and sacrificing the active outer energy at this time is crucial to our well being. • In our western culture of 24 hour everything we can forget the importance of regeneration. • Here at Lammas we can make the necessary adjustments to turn and face our inner selves. • We can carry our harvest through the darkness of Winter, understanding it further on the deeper levels, until it is reborn and becomes manifest in the Spring once again.

SAMHAIN Autumn has reached its peak and the veil between the seen world of matter and the unseen world of spirit becomes thin. • We have been taught in many ways to fear stillness and darkness – to keep moving and achieving which re-inforces habitual patterns. • Fear is one of our greatest teachers. Turn and look at what you fear and the understanding this brings. • Samhain energy asks and encourages us to connect with our inner, silent self and to learn the art of listening – to feel into our intuitive self and trust the insight we receive here. • It is a time to vision, dream and drift – a time for inner journey connecting to the wisdom within. • This is the dark phase of the years cycle when the mystery of transformation occurs • The process involves a descent and a death of something old in preparation for something new to take its place. • The seeds of our ideas and future direction are incubated in our unconscious during the winter ready for rebirth in the spring.

The understanding of these 8 festivals can be used to honour and celebrate the earth and her seasons, ourselves and each other, our achievements and losses and to come together in community, it can also highlight the similarity in belief to the eight stages of Yoga that Sage Patanjali describes. Each can bring a structure to our lives by consciously making a connection to the passage of time and our path within it. The wheel of the year is not just a matter of changing from one season to the next. Beneath the manifestation of seasonal change, there is also change within the subtle energies of the earth. These energy patterns affect us all – consciously and unconsciously. So that by understanding the flow and direction of this energy we can move with it as true inhabitants of our planet earth – belonging – part of and flowing with it on all levels of our being …

WHERE ARE WE NOW? It seems that we have picked the perfect time for our Detox retreat !! We are between the magical realm of the Spring Equinox and Beltain – a time to cleanse and renew and to manifest our deepest intentions. For deeper insight into this see the words above and below ;) Not only that but on the day of our cleanse itself it is the New Moon in March (28th) NEW MOONS The sun and the moon rise together in the east. The moon is invisible because it is hidden by the suns brightness. The new moon is sacred to the maid aspect – bringing inspiration and intuition! It is like a new seed, full of potential and energy. The new moon is the time for new beginnings, the time for new projects, new directions, and new resolutions. It is the best time for invocation and speaking out your intent … NEW MOON IN AQUARIUS An air sign ruled by Uranus – the Aquarian moon brings a love of personal freedom and individuality. There is an ability to detach yourself from old emotional patterns. You may wish to do something totally wild and out of character, something that breaks the limitations and propels you out of your rut into something different and challenging. You may find yourself in a situation where being unique and being a rebel is an asset and makes you feel totally liberated. It’s a time to break free, take some risks and leave limiting ways behind. Give yourself permission to be completely unconventional and to add some spice and zest into your life. Maybe try a few of these suggestions for working with the new moon at this time • Do something wild and totally out of character! • Encourage yourself to go outside your comfort zone and try new experiences • Think about ways in which you can help others in your community • Ask yourself what you can do differently to have more satisfaction in your relationships and work life. • Dare to do something differently – dress differently, drive or walk home a different way … REFLECTIVE QUESTIONS • Where in my life am I conforming too much? • How can I break out of my routines? • What are the best ways for me to bring out my uniqueness and individuality? • How can I contribute to my community?

A DEEPER LOOK AT THE SIGNIFICANCE OF THE SPRING EQUINOX

Extract from Sacred Earth Celebrations by Glennie Kindred - www.glenniekindred.co.uk Day and night are of equal length all over the world. In the Northern Hemisphere we still celebrate it as the first day of Spring. The days are getting longer and warmer now and the nights are getting shorter. • This is a festival of balance: the balance of light and dark • The balance of the Sun's active energy in the day and the Moon's receptive energy at night • The balance of the inner world and the outer world. • The balance of the conscious Fire energy with the forces of the watery unconscious. Here at the Equinox we can look at and work towards this balance within ourselves. This will bring change and healing as we move into new understanding and new actions.

OESTRE/EASTER Oestre, the Goddess of Light, brings fertility with the Spring. This is the root of the word 'oestrus', the time in an animals sexual cycle when it is fertile and oestrogen, the hormone that stimulates ovulation, is produced. The Church overlaid this festival with Easter and its theme of rebirth and resurrection from death. It's timing is based on the old lunar calendar: the first Sunday after the first full Moon after the Spring Equinox, formerly the pregnant phase of Oestre passing into the fertile season. The pagan tradition celebrates the spring maiden and the ardent young male at this time. Their union makes all of nature fertile. The sexually potent young woman of the spring equinox is balanced with the sexually potent young man. Here we can make contact with their archetypal energy within ourselves. • We need to balance this energy within ourselves regardless of gender. It is the energy and power of the rational conscious mind when joined with the energy and power of the intuition and inner wisdom, which brings fertility and manifestation. This is the union, which brings forth new life on many levels As we step into the active phase of the year, remember to balance the rational, logical mind with instinct and intuition. We have laid such importance on our logical minds, that we have become used to ignoring our intuition. Learn to listen, to trust, and to act on your inner wisdom and bring your whole self back into balance.

THE UNDERLYING ENERGY OF THE SPRING EQUINOX Everything in nature is coming alive and awakening. The Sun is gaining strength and the days are longer and warmer. Blossom and catkins are on the trees, buds are bursting, seeds are germinating, Spring flowers appear, eggs are hatching and all the animals are preparing to have their young. Everywhere is evidence of life's ability to regenerate. The energy is turning from the dark depths of Winter and the inner world, to an outward manifestation of the conscious world.

It is time to throw off the restraints of Winter and the cold, and reach out for what it is we want for ourselves and the world.

It is a time of rain and sunshine, the mingling of the Elements of Fire and Water, Spring gales, high tides, feelings of wildness and chaos. Run wild in the wind and celebrate life's fertility. We are breaking out and moving forwards. We feel empowered to take risks, strike out on our own, make things happen. It is a time to begin new ventures, make plans and make journeys. An egg can be balanced on its end today. The balance of the Earth's energy is now blended: Light with Dark, conscious with unconscious, Fire with Water. Here is the union of power, which brings fertility and manifestation. This is the spark of the life-force. This is the Dance of Life - interdependent complementary parts of one energy system, which we can embrace on our journey to become whole. SPRING EQUINOX CELEBRATIONS Be outside today, wrap up warm if it's cold, enjoy the Elements, the wind and the rain and the sunshine. Rejoice in them! Celebrate the end of Winter, be a Mad March hare, run wild and be expansive. Look for the arrival of Spring everywhere. Whether you are celebrating with friends or on your own, choose a wild and powerful place to go today, somewhere where the Earth's energy runs strong, where serpent or dragon paths can be felt. Experiment with your ability to dowse these energies. • Share a special breakfast with friends before setting out to spend the day outside together. • Make a shrine to honour the awakening Earth. Place on it Spring flowers, bulbs growing in pots, blossom, catkins and pussy Willow. Represent the 5 Elements in ways that reflects the Equinox. Burn lavender to welcome the Spring, hang cloths of yellow and green.

• Make time to meditate with the trees, especially if a particular tree draws you towards it. Put your back against its trunk, feel it's life-force energy and be open to receiving impressions and inner understanding from the tree. Greet the Dryad, the spirit of the tree. • If you are gathered with a group begin by making a circle holding hands and then walk a spiral towards a centre, chanting an easy meditative walking chant. When you get to the centre and are tight together share with each other what the Spring Equinox means to you and each say "May the Spring Equinox bring..." when this has reached it's natural end and all has been said, take up each others hands and the chant and the person leading the spiral turns its direction outward again to bring the group back into a circle. • Seed meditation for renewal and self healing. Imagine you are a seed full of life. Plant the seed of yourself in the warm earth and water it gently until it begins to open. Feel your roots growing and reaching down into the earth, drinking all the nutrients. Feel the shoot unfold into the air, your leaves, unfold soaking up the Suns rays. All that you need is given - for growing, for your wellbeing. You are in radiant health. • Plant the seeds of yourself and look at where you're going now. Affirm your most positive wishes. Connect to your life-force. Ask your spirit guides and helpers for direction and remain open to receiving these messages. • Honour the Earth and the fertility of all life; the animals, the birds, the fish and the insect world, the great abundance of life and flowers, the herbs for medicine, and all the food growing for us to eat. Honour the balance of the Sun and the Moon, the male and the female and the power of their union. • Pass an egg or imaginary egg around the circle, each focusing on what they have been incubating since the autumn and wish to bring out into the world. This is the fertile time. Being aware of your direction will greatly enhance the outcome. Share your thoughts with each other if you want to, before passing the egg on to the next person. At the end place the egg or imaginary egg on the shrine. • Begin new ventures now, enhance your understanding of fertility and balance. Break away from old outworn ideas. If you are a man find ways to embrace your inner woman. If you are a woman find ways to embrace your inner man. • Positive affirmations are positive repetitive statements said in the present tense. They act like a meditative mantra and will break negative thought patterns that are no longer serving you. These may have been built up over the years and can actually begin to manifest as physical illnesses. Use the Equinox to look at areas of imbalance in yourself and use positive affirmations to help rebuild positive thought patterns

for the future. • Decorate eggs, either hard-boiled or blown. Hard-boiled eggs can be rolled down a hill or eaten for breakfast. Special decorated eggs can be given as gifts to each other. • Plant seeds of herbs or flowers for medicine. Each bring a packet of seeds and a tray of compost. Share the seeds around so each has a variety of useful plants. • There is a tradition of decorating hats with ribbons and spring flowers at the spring Equinox (Easter bonnets). • Make all kinds of things to fly in the wind, using basket makers willow, streamers of crepe paper, wool and ribbons and run with them in the wind. Make prayer flags and prayer sticks, writing positive affirmations on to the material and ribbons and attaching them to sticks to stand in the wind, sending your prayers and messages out into the world. Fly dragon flags, dragon kites, make dragon masks, which can be attached to long sticks with streamers to fly from the mask. • Have a dragon procession with a dragon you have made.

DANCE TO CELEBRATE THE FIRST DAY OF SPRING. Begin by imagining yourself curled up inside an egg or seed. You are your egg or seed space. This is your world in the dark; growing life; incubating your plans; waiting. Feel the life force growing within you. Feel the new you who is waiting to be born into the light, into action, who will become manifest. As you begin to move outwards and break out of your shell or seed case, take with you your most positive intent. Breathe new life into yourself as you break through into a new phase of your life. Celebrate and dance this power and energy. Celebrate being alive. Celebrate the balance of the world within and the world without.

AYURVEDIC APPROACH TO THE SEASONS Spring is the king of seasons— a time of sunshine and cheer, love and creativity. Mother Earth wakes up and causes new shoots to appear; energy begins to build; everything begins to bloom and colour returns. The Spring Equinox was celebrated on the 21st – it’s a time when day and night are of equal length - a time of balance before the light triumphs and the days get longer. It is a time of spiraling energies, a time for action. We can also feel lethargic and dull during this transition – which is a bit of a paradox as so many of us are looking forward to the sunshine. But this is Kapha season whose quality is warm, moist and unctuous. So if this builds within the body, we tend to hold onto things like tension, toxins, and mucus. Ayurvedic wisdom recognizes it as a time when the warmth of the approaching spring begins to melt the ice of winter. Not only outside – but also inside which is why we can pick up colds at this time – so it is important to keep moving and to detox. UNDERSTANDING THE QUALITIES OF EACH SEASON The winds of change are regularly upon us. The seasons consistently roll from one into another. Ayurveda recognises that this has a profound effect on our health and recommends many helpful suggestions for how we can adapt our lifestyle to stay balanced in each season. Ayurveda makes this person specific; ie there is not just one lifestyle or diet that fits everybody. This is because Ayurveda perceives everybody as individuals with a unique constitutional makeup or Dosha. There is only one you! • You could try one of the many online Dosha type questionnaires to get an idea of your constitution - note this will not be as accurate as visiting an Ayurvedic doctor………. Your constitution (dosha) and the seasons are intimately related. Your health is affected by the qualities of the climate you live in; your inner world is influenced by your outer environment. For example, when the air is damp, cold and wet it increases these qualities in your body. Hence the increase in mucus, catarrh and colds in winter. The Ayurvedic understanding of the disease process is that certain Doshic qualities accumulate in one season and are then aggravated in the next. See the table below for a full explanation. To understand these patterns you have to watch nature and this is at the heart of learning how to live Ayurvedically. Start to observe the different qualities of nature and you will start to understand the principles of Ayurveda.

SEASON ACCUMULATING AGGRAVATING TREATMENT Early Spring Pitta ++ Kapha +++ Reduce Pitta & Kapha Late Spring Pitta +++ Pitta ++ Reduce Pitta Summer Vata ++ Pitta +++ Reduce Pitta & Vata Early Autumn Vata +++ Vata ++ Reduce Vata Late Autumn Kapha++ Vata +++ Reduce Vata & Kapha Winter Kapha +++ Kapha +++ Reduce Kapha

The trick to staying healthy is to stay one step ahead. • Reduce the Dosha that will be imbalanced in the following season before it gets aggravated. • Hence follow a Pitta reducing diet in early spring before it gets aggravated in late spring with symptoms of spring fevers and hayfever. • Follow a Vata reducing diet in the summer before it gets aggravated in the autumn with patterns of dry skin, flare ups of dry eczema, dry coughs and cracked soles of the feet. • Follow a Kapha reducing diet in the winter before it gets aggravated in the spring with spring colds and allergies to tree pollen. The central teaching of Ayurveda is that in order to optimise your health you must clear the accumulation of the Doshas from your system. Any increase in the Doshas can cause illness. The following tips may help you to stay healthy and balanced through these transitions…….. Kapha Season Kapha season extends from frigid winter days, when the ground freezes solid, to mud- luscious early spring, when the snow melts, the sap rises, and the first tentative shoots break through the ground. These conditions disturb Kapha Dosha’s heavy, dense, wet, gooey, stable, cool qualities. To pacify Kapha during the early part of this season: • Switch up your diet - Turn to foods that are lighter, drier, pungent, and warming. As soon as they’re available, eat the first bounty of the season—sprouts, berries, dandelion and other spring greens—which naturally support this time of cleansing. And stick to three meals a day to avoid overindulging. • Get moving - Do things that get you up and out of the house—early. Get up before Kapha time (6 a.m. to 10 a.m.), and get in some exercise—bike riding, walking, or Yoga—before 10 a.m. This schedule will help you fend off seasonal weight gain. 18

• Commit to a routine - Daily use of your tongue scraper, neti pot, will help with seasonal allergies and keep Kapha from building. Pitta Season Nature builds heat all through Pitta season until, at the start of autumn, the leaves on the trees turn bright orange, yellow, and red, as if they were living flames on each branch. These leaves are lighter in nature, only slightly moist, intense, hot, sharp, and focused on their goal of transformation—just like Pitta Dosha. We can enjoy the passion of the season without burning up by following this advice. • Cool down - A daily sip or two of aloe vera juice will douse your internal heat. Summer’s bounty offers plenty of ways to keep cool: cucumbers, mint, summer squash, zucchini, coconut juice, and mangos. • Avoid the heat of the day - Staying out of the sun during pitta time (10 a.m. to 2 p.m.) helps keep your mental and emotional energy from overheating. • Make time to practice - Pitta types can become myopic and intense, so add a cooling breathing practice like sheetali pranayama to balance things out. Doing lateral yoga poses like janu shirshasana (head to knee pose) or utthita parshvakonasana (side angle pose) will dissipate the internal heat, and a rubdown with coconut oil will cool your skin. Vata Season Leaf-scuttling winds mark the start of vata season, which ayurveda characterizes as light, dry, rough, hard, mobile, irregular, cool—the very qualities we associate with late Autumn and early Winter. The weather turns cold, winds blow, and the earth becomes dry, hard, rough—maybe even a bit icy. Vata is the queen of change, so you’ll need to watch out for dry skin, irregular digestion, and the frenetic, unpredictable energy of this season can easily leave you depleted, overwhelmed, and distracted. • Stay away from raw, cold foods - Take extra care to keep your internal fire (agni) kindled. Eat warm, moist foods—think stews, soups, and root veggies—and save the salads and cold snacks for summer. • Warm up with hot drinks - Cozy up to a warm fire or snuggle up with a good book, a cup of chai or hot tea, and a warm blanket. Warm milk laced with ghee and honey is a perfect nighttime elixir. • Stick to a routine - Make sure you do Agni Sara every day, as well as schedule some alone time, restorative yoga, and meditation practices. Other daily ayurvedic practices — including abyhanga, oiling the body with warming sesame oil — will help you stay steady and feel comforted.

WHY DETOX & WHAT DOES IT ACTUALLY MEAN IN THE CONTEXT OF OUR RETREAT? • Shakaprakshalana works very differently to the many fad diets and detoxes we see advertised on the internet and in magazines today! It isn’t used to loose weight but rather to pause the digestive process – to allow it to rest momentarily – and also to allow the senses time to settle and re-set (more on this below) • Our life is fast paced and in our rush we can use too many processed foods – shankaprakshalana can be used as part of a "food reset." Allowing us to go back to the basic tenets of healthful eating (mainly eating whole, minimally processed, largely plant-based foods) and to re-accustom the taste buds to more subtle flavours. It also highlights what foods don’t necessarily work for us as we are very aware of the effects as they are re-introduced slowly one by one. • On a deeper level it’s used in conjunction with the changing seasons to re-set your body on many levels – physically, mentally, emotionally and energetically and is generally only used twice a year in its full form.

DO MODERN DAY DETOXES WORK? • Juice cleanses, colon cleanses, fruit detoxes, sugar detoxes—we've all seen these things, but do they actually work? What are they supposed to do? • Cleanses and detoxes are trendy, popular, and promise to clear out nasty toxins from your body and make you healthier. It's a tall promise… I’ll leave you to make your own mind up ;) here are a few great posts that discuss this question:

http://lifehacker.com/what-happens-in-your-body- during-a-cleanse-or-detox-1669540259

https://www.theguardian.com/lifeandstyle/2014/dec/ 05/detox-myth-health-diet-science-ignorance

SHANKAPRAKSHALANA – A POWERFUL CATHARSIS FOR MIND, BODY AND SPIRIT!

By Dr Anna Timmis MBBS BSc It is understandable why in western culture and current medical practice such a practice would be viewed with scepticism; to drink two litres or more of warm salty water only for it to come pouring out of the other end, on the face of it, seems rather extreme. And to what avail? Shankaprakshalana is a key component of Hatha Yoga; a branch of yoga concerned with purification of the physical body. Dr Swami Shankadevananda, a doctor of medicine specialising in yoga therapy at his practice in Australia, describes how the practice is the most complete and effective of yogic cleansers achieving in just a short space of time what may take days or weeks by ordinary fasting. It is also important to note that the effects of this practice are far reaching and whilst powerfully effective on a physical level, it is even more intensely so on the mental and pranic levels. PHYSICAL EFFECTS The salt water consumed during the practice is an isotonic solution, i.e. the same concentration as that of the blood and the fluid that bathes the cells of the body. It is important that the right concentration of saline is used and that no other food or drink is taken before or during the practice so that nothing alters this solution. • Normally a large amount of water and electrolytes are absorbed into the body in the upper jejunum (part of the small bowel) and this occurs by their coupling with other substances. • The reason why we don’t absorb the salt water is because the sodium in salt water can only be absorbed at this concentration in the presence of glucose. • Glucose and sodium are carried across the bowel wall by a special co-transporter that needs to take both of them across together. • If only sodium is present then it cannot pass through the bowel wall. Thus the salt water passes straight through the stomach and the small bowel unable to be absorbed acting as a strong laxative. • The salt water does just what the tradition has indicated; it literally washes the intestines clearing away any constipation in the process. SO WHY WOULD WE WANT OR NEED TO WASH OUT OUR DIGESTIVE TRACT? The bowel wall rather than being a smooth surface has a special structure to maximise absorption. Analogous to a sea anemone it has lots of little finger like structures known as villi, reaching out into the bowel lumen. Then the bowel itself is very long with lots of corners owing to its great length folded within the abdominal cavity. This creates potential for bits of the bowel contents to become lodged in the various nooks and crannies. Stagnant matter resting against the bowel wall has been identified as a possible causative factor in

21 the development of bowel cancer. Cancer of the large bowel is the second most common tumour in the UK. The rarity of this disease in Africa and Asia is thought to be mainly due to environmental factors such as diet. In the West the typical diet is low in fibre and the resulting stasis within the intestine increases the time for any potential carcinogen present to be in contact with the cells of the bowel wall. Bowel cancer is not only caused by carcinogens but they play a part in triggering errors in cell replication which have the potential to initiate tumour growth. The sheer volume of salt water passing through the digestive tract during Shankaprakshalana helps dislodge debris long embedded in the bowel wall thus minimising the time for potential carcinogens to remain in contact with the bowel wall and thus when could be preventative in the development of bowel cancer. It also ensures that the surface of the bowel wall is clear and available for absorbing and assimilating nutrients. The special diet adhered to after the practice is healthy, simple plant based diet. This supports continuing cleansing and regenerating of the physical body. MENTAL EFFECTS There is a very strong connection between the mind and the body and this can be said especially for the digestive tract which contains many neurones (cells of the nervous system). During the practice the sensation of the salt water moving through our system is intensified by the specific sequence of yoga asana performed. This encourages us to consciously connect with a part of the body of which we are rarely fully aware. The nerves that travel from parts of the inside of the body (the viscera) allow for a very different sensory experience compared to the nerves that supply the outer parts of the body. • Normally we are aware of food entering the mouth as we taste; an intense sensory experience. • We are then still aware of swallowing as the texture of the food reaches the back of our mouth and moves down the oesophagus, but when the food reaches the stomach the experience is much more subtle. • From this point onwards we need to tune in carefully in order to really sense a meal filling us up and subsequently moving through various valves of the digestive tract; from stomach to small intestine, to the large intestine and eventually into the rectum where again we are more sensory aware as we experience a need to defecate. • Finally, and the digestive tract would not be complete without it, there is the anal sphincter, a sensitive area with the same nerve supply as our skin. In tuning in with these parts of the body we can become more conscious of how certain actions, movements such as asana, drinking different substances, eating different foods in different amounts at different times of day, certain mental states and stress, affect us

inside. In bringing consciousness to this area we can prevent and heal our own imbalances within. If we allow it, Shankaprakshalana can help us do just this. It has become common to describe feelings with reference to parts of this tract i.e. having a ‘gut feeling’ about something or feeling a ‘lump in the throat’. It is certain that emotional states can manifest themselves physically in the body as digestive symptoms such as anorexia, over eating, nausea, vomiting, indigestion, gas, constipation and diarrhoea. It can also conversely be said that these physical symptoms bring about their own mental reactions. We can even store up emotions in parts of our body. • Yoga helps us to attain a more sattvic (one of the three ‘gunas’ or qualities of nature, representing harmony and light) state of mind, where there is balance and equilibrium i.e. the mind, body and spirit existing in harmony together. • Through stimulating all the neurones in the digestive tract and physically cleaning the intestines Shankaprakshalana can cure disharmonious digestive symptoms and clear emotional unrest stored in the body mind, restoring our equilibrium. RESETTING OUR TASTE BUDS! The simple diet which is kept after the full version of the practice includes very little salt and sugar, and avoids spicy, acidic or very refined foods. This resets our taste buds so that we may experience things freshly with a new sensitivity for the natural sweetness of foods unadulterated with added flavours. This allows our awareness of taste to sharpen as we rediscover simple foods and connect with nature’s offering. • This helps in the detachment from extreme tastes. It provides a wonderful motivation to overcome our seemingly unconquerable habits whether they are smoking, alcohol, recreational drugs, sugar or caffeine. • The desires of the senses are lessened as a deeper satisfaction is found within and after the practice and we are much more sensitive to the effects of the more subtle. The practice encourages us to lessen our extroversions in life and a natural introverted state occurs. Rest is encouraged in the days following shankaprakshalana and yoga practice is adapted accordingly. It can be rare in our busy lives that we give ourselves time to step back from the frontline. It is important for the mind to rest to digest the process and just as physical energy is going into the continued catharsis and regeneration of the physical body, the mind also needs space and time to allow the full effects to unfold and be experienced. PRANIC (ENERGETIC) EFFECTS This is the point in my article where I need to set accepted medical science aside. Modern medicine does not acknowledge the existence of a life force, an energetic matter whose presence cannot be proven with current scientific method. With all the revelations that scientific research brings us it also risks reductionism replacing holism. To boil beings

23 down to just their physical constituents risks a reductionist attitude that allows the whole to be forgotten in preference for the components. • At the level of pranamaya kosha (the koshas are a concept in yogic physiology that suggests that our being is made up of 5 increasingly subtle ‘layers’ moving from the gross physical body through the energy and mental bodies to the very subtle intuitive and bliss bodies. Yoga techniques affect these koshas in different ways) the effects of Shakaprakshalana have been well documented by others more experienced in the practice than myself. • Dr Swami Shankadevananda writes of an altered level of awareness, a lightness and stimulation of the Chakras (subtle psychic centres). After the practice our digestive tract remains physically empty of matter. It is given a chance to rest and restore itself. Normally there is some, and often a lot of matter contained in a part, or all of the digestive tract. We are not used to being empty. • The lining has been washed and now remains resting, free from work. This allows energy to be focused on healing and revitalising. • It also allows us to experience a certain freedom found from such physical emptiness providing space within our physical form. Space permits a chance for equilibrium, healing, change and a new start. • This physical emptying can find itself translating into other aspects of our lives as we become more aware of what we fill ourselves up with psychologically and emotionally. PRECAUTIONS There is a potential risk of dehydration and electrolyte imbalances during the practice which is why it is important that it is not carried out in the infirm. Due to the nature of this practice (full shankaprakshalana – intestinal cleanse) and to ensure your safety and well being it is essential to consult with an experienced Yoga Teacher before completing the practice. There are certain conditions to consider: • History of any eating disorder • Diabetes • Abdominal surgery in the last 2 years • History of any digestive problem • Taking prescription drugs It may also be sensible to consult your doctor if you are taking prescription drugs for any condition

It is not advisable to complete the full intestinal cleanse if you have a fever or cold on the day, however depending on the severity it could be beneficial to participate in some of the other cleansing practices.

Shankaprakshalana is a powerful practice and it should be taught in a supervised environment. Advice will need to be sought from an experienced yoga teacher or yoga therapist regarding any medical conditions and medication being taken prior to undertaking the practice. • High Blood Pressure, Heart conditions, kidney problems, gastric ulcer or hernia • Epilepsy • Abdominal surgery in the last 6 months • Pregnant or breast-feeding • Weakened condition or immobile • If there is absolute constipation, where no wind is being passed (may indicate an intestinal obstruction) • Inflammatory bowel disease & ulcerative colitis • If there is an active ulcer • Chronic amoebic dysentery • Renal impairment

The constitution needs to be relatively strong in order to adapt to the practice and the individual well hydrated beforehand. • If the salt water solution is made up too salty then fluid will be drawn out into the intestine which is likely to lead to dehydration. • If it is not salty enough then there is a greater chance that the body will absorb some of the water and it will pass out through the kidneys instead of the intestine (this is not a danger as such but will impair the practice). • It is best not performed in very hot weather where electrolytes are lost though sweating. In very cold or damp weather the body will not have the same energy for the practice and there is the chance of getting very cold after the practice. • A warm dry sunny day is perfect. A headache as a result of caffeine withdrawal is likely in a regular coffee or tea drinker and it could be helpful to gradually wean oneself off these substances prior to the practice.

HEALTHY GUT From a medical perspective this practice is likely to flush out the healthy flora that inhabits the gut and helps protect us from harmful microorganisms and may be involved in the manufacture of certain vitamins. This could temporarily weaken the digestion within the colon. In a person with a fairly normal to robust constitution this is not likely to be much of a problem as we are capable of repopulating our gut again and bacteria will grow fast if given the right conditions and after shankaprakshalana the conditions are very good. It must also be remembered that conditions such as constipation do nothing to aid our absorption and assimilation of nutrients or provide healthy conditions for healthy bacterial flora. • Overall if care is taken with eating habits after the practice, then digestive fire is increased by the practice in the long run. For the above reasons the practice must not be performed too often. • Full shankaprakshalana is advised only twice a year, in the spring and autumn time, and the half version where less salt water is drunk (laghoo shankaprakshalana) practiced with a frequency advised by a yoga teacher or yoga therapist who is familiar with your constitution. The potency of Shankaprakshalana must not be underestimated and it is important with the full version especially to carry it out at a time that permits a relatively quiet few days following the practice. Mental and emotional catharsis has the potential to be disturbing in the short term as feelings come to the surface. It is important to have a yoga teacher as a point of contact with whom one can discuss any adverse effects. Just as it is important to keep to the dietary restrictions, it is also wise to take care with the kind of ‘ahara’ or mental food one takes in at this time. Watching a horror film or being in a very hectic, crowded environment is likely to be more disturbing at this time than usual. It must be remembered that such a cleansing practice is not a replacement for a healthy balanced lifestyle but only a beneficial adjunct that may not be suitable at all times for all persons. CONCLUSIONS Shankaprakshalana is a powerful yogic cleansing practice that should be learned under supervision and not taken lightly. If performed correctly it can be extremely empowering and have a very beneficial effects on the physical, mental and pranic levels of the individual and contribute greatly towards the rest of our yoga practice.

THE PRACTICE OF SHANKAPRAKSHALANA & HOW BEST TO PREPARE FULL (Poorna) SHANKHAPRAKSHALANA is a complete salt-water wash-out of the entire digestive system. In the full practice, the protective mucus lining of the gut is removed and it is therefore VERY IMPORTANT that you adhere to the restricted diet after the practice • NO meat, fish or eggs for one month • A strict vegetarian/non-dairy, cooked food diet for the first week to 10 days. • Smoking, alcohol and recreational drugs should be avoided for at least one month. • Ensure that you can be in complete control of your diet for at least the first week after the practice.

The special diet only applies if you are doing the full practice. If you are practicing laghoo (half wash) then there are no restrictions on diet.

The practice involves drinking warm saline water and practicing a specific series of asana to move the water through the digestive system. It is very beneficial for the digestive system, and creates a cleansing effect through the associated organs. It helps to reduce excess mucus in the body and on an energetic level is a purifying and balancing practice. Kunjal is the regurgitation of salt water and is very good for hyper acidity, asthma and respiratory conditions, migraine and for releasing blocked emotional energy. Neti is the washing of the nostrils, widely acknowledged now to help manage allergies, hay fever, sinus problems and headaches.

ONE WEEK BEFORE THE PRACTICE Buy in suitable food for the diet after the practice including plain white rice, mung dal (not the same as yellow split peas as they are harder), ghee (clarified butter – homemade is much better), root and green leafy vegetables, herbal (non-fruit) teas, porridge oats, pearl barley etc. As far as possible, reduce your intake of tea, coffee, alcohol, dairy products, sugar, meat, fish and eggs. This will make the restrictive diet after the practice easier to stick with and lessen any withdrawal symptoms from tea and coffee in particular.

ONE DAY BEFORE THE PRACTICE Eat light food the day before the practice. Have a light meal in the evening, no later than 6pm - soup is ideal.

ON THE DAY

You must not eat or drink anything on the day of the practice

Make sure that you do not have any commitments on the day of the practice so that you can rest and absorb the benefits fully. If possible do not have a bowel movement – this is only to encourage the quickening of the practice, it is by no means essential! Don’t hold it in!

SHANKAPRAKSHALANA & LAGHOO The word shankaprakshalana comes from two words SHANKA meaning conch, and PRAKSHALANA meaning to wash completely. The word shanka is intended to represent and describe the intestines with their cavernous and coiled shape.

• We drink 2 glasses of saline water and then perform 5 specific postures – 8 times each • Those completing the half wash will drink 8 to 10 glasses • Those completing the full wash will continue up to 24 – or when the water being eliminated is almost clear (important not to go beyond this )

WHY PERFORM THE POSTURES? The five asanas, which form the core of the practice, activate peristalsis (muscle contractions of the alimentary tract) and the valves, muscles and nerves of the digestive tract in order to enhance the cleansing process. When practiced in the correct sequence they progressively open the valve at the outlet of the stomach, then the valve at the exit to the small intestine and finally the sphincter, which forms the anus. • Tadasana – acts mainly on the stomach and stretches the colon • Tiryaka Tadasana – acts on the small intestine and colon • Kati Chakrasana – massages the small intestine • Tiryaka Bhujangasana and Udarakarshan asana – squeeze and massage the caecum, sigmoid colon and rectum and also stimulate the urge to defecate.

1) Tadasana 2) Tiryaka Tadasana 3) Kati Chakrasana Stand with feet a little Stand with feet hip width Stand with feet as in apart. Interlock fingers apart. Interlock fingers and pose 2 – breathe freely and turn palms away. turn palms away. throughout. Inhaling – come up on Inhale – raise arms above Twist the upper part of

to toes, raise arms up head the body to the right, above the head. Exhale – Stretch arms to bringing the left hand Exhaling – come down right side to the right shoulder on to flat feet, bend Inhale – return to centre and wrap the right arm elbows and rest hands Exhale - Stretch arms to left around the back of the on head side waist. Turn head to the Repeat 8 times. Repeat 8 times right. Repeat 8 times

4) Triyaka Bhujangasana Practice cobra – feet half a metre apart, toes tucked under. Inhale at centre. Exhale – twist upper portion of the trunk and head to right and gaze to left heel. Repeat on opposite side. Repeat 8 times

5) Udarakarshanasana Sit in a squatting position with feet apart, hands on knees. Exhale and bring right knee to the floor near the left foot. Push the left knee to the right, as you twist to the left and look over the left shoulder. Inhale and return to centre and repeat to the other side Repeat 8 times

AFTER THE PRACTICE – ON THE DAY After completion you will rest for 45 minutes in silence and then eat a hearty bowl of khitcheri. You must not drink anything until at least 2 hours after eating the khicheri. On the evening of the practice you must eat plain khicheri: 1 cup of rice, ½ cup of mung dal, boiled till very soft in water, till the texture is like a very thick soup. Add a generous tablespoon of ghee (clarified butter) to serve. Do not add anything else (NO salt, NO spices etc). Do not sleep after the practice until your normal bed time. WHY REST AFTER THE PRACTICE? The rhythm of the body has been temporarily disturbed so complete rest is needed to allow for the whole digestive system to rest and revitalize itself • Its important to keep warm during this time • But DO NOT sleep – this can create lethargy and cause headaches – remember this is a conscious cleansing process much the same as Yoga Nidra is conscious sleep so we remain awake at all times • Exactly 45 minutes after your rest period you will eat a bowl of specially prepared food call KHICHERI WHY EAT AFTER 45 MINUTES? It is said that 45 minutes after completion of the practice the digestive organs resume their function • The three components in Khicheri are helpful in the restoration of correct digestive function • The GHEE coats the intestinal walls until the body produces new a lining • The RICE provides a simple easily digestible packing material in the form of carbohydrate and created mucus which also protects the inner lining of the alimentary canal • The MUNG DAL give the body an easily digestible protein It is important to eat enough to fill the stomach and keep the walls of the gut stretched. This will help the intestines to maintain peristalsis and to prevent indigestion, diarrhea and constipation Benefits • Alleviates digestive problems such as indigestion, gas, acidity and constipation • Tones the liver and other digestive organs and glands

• Strengthens the immune system, alleviating allergies • Helps relieve symptoms of arthritis and chronic inflammatory disorders • Excessive mucus is reduced relieving asthma, chronic colds and sinusitis • Purifies the blood and alleviates skin problems such as pimples, boils and eczema Energetically • Recharges the entire pranic body, removes blockages from the nadis and purifies all the charkas • Harmony of the five pranas is restored and the energy level is raised Spiritually • Prepares the way for higher states of consciousness • Sadhana performed after this practice gives manifold results

THE FIRST WEEK AFTER THE PRACTICE It is strongly recommended that you have a very quiet day or two arranged in advance with minimal social interaction. Sensitivity is increased and you will benefit from avoiding crowded and noisy places. Also be prepared for some symptoms of detoxification after the practice, tiredness and headaches are not uncommon.

YOGA PRACTICE For 2-3 days after the practice, do not do any strenuous asana or other practices. You are advised not do kunjal, nauli, uddiyana bandha, kapalbhati, bhastrika or any other strong abdominal practices for at least one week.

DIET For at least the first week after the practice you must follow the special diet (see below for full details) YOU MUST NOT FAST AFTER SHANKHAPRAKSHALANA Ideally for the month following the practice you should stick to permitted foods. If this is not possible, then gradually reintroduce other foods after the first week. You may find that your craving for sweet, salty and spicy foods is not as much as it used to be. Remain mindful of the ongoing and lasting effects of this practice and how you respond on all levels over time.

POST-SHANKHAPRAKSHALANA FOOD GUIDE Why must I follow a special diet? • Shankhaprakshalana washes away not only the contents of the gastro-intestinal tract but also the mucus lining and beneficial bacteria. • It is very important to stick to a simple diet of plain cooked food for at least one week (ideally one month) after the practice so that the digestive system can recover completely. What can I eat / not eat? • You can eat plain, wholesome cooked foods, which are listed in this information sheet. • You must avoid meat/fish, junk foods, tea, coffee, alcohol, and raw food including fruit. That sounds really dull... so I can’t have a glass of wine or a cappuccino for a whole month? • Although you cannot have alcohol or coffee for a while afterwards. It’s an ideal opportunity to regain your true sense of taste and enjoyment of fresh, simple, wholesome food. • You can explore what a boiled new potato really tastes like, or relish the sensuous pleasures of plain asparagus. • It is also a good time to detox and eliminate junk foods and excess sugar, salt and fat from your diet. • You may find that if you follow the diet for a month your taste for unhealthy foods has lessened or even disappeared.

DURING THE FIRST MONTH (DO YOUR BEST ;) If you share food space with others, aim to keep your own food in one area - it’s easier to resist temptation if you minimise it! It can be difficult to have no sweet foods at all in your diet. For natural sweetness use carrot, parsnip, sweet potato or pumpkin. These can be baked or steamed, then mashed as a spread, try adding cardamom to sweet potato or served alone as a vegetable. Rice milk is naturally sweet and is good in porridge and for rice pudding.

SHOPPING LIST – RECOMMENDED DURING THE FIRST MONTH Essentials

• White basmati rice • Mung dal • Ghee / unsalted butter / good quality olive oil • Porridge oats Vegetables

• Green leafy vegetables that can be cooked • Root vegetables, squashes and legumes Grains, pulses, soya

• Lentils, pearl barley, chickpeas, dried beans • Polenta, quinoa, bulgar (cracked wheat), buckwheat • Plain pasta, oatcakes, ricecakes • Plain tofu (no added salt or flavourings) Milk substitutes

• Rice milk, hemp milk, oat milk Drinks

• Pure herbal teas (no added flavours or sugar) such as chamomile, nettle or fennel. • Rooibosch (redbush) tea (after the first 2 days) with a milk substitute Things to AVOID

• Uncooked foods, including salads, nuts & seeds • Processed/junk foods or foods with added salt • Meat, fish, seafood, eggs • Dairy products, except ghee • All fruits, including tomatoes & ‘smoothies’ • Coffee, tea, alcohol, tobacco products, non-prescription drugs • Any form of salt, including soy sauce • Sugar (a little honey is OK after the first week)

• Sour/fermented foods: vinegar, ketchup, pickles • Hot/heating foods: garlic, onions, peppers, chillies

BASIC RECIPE

• Kicheri: mix ¼ cup washed split mung or lentils, ½ cup basmati rice and 6 cups water. Add a pinch of tumeric. Simmer, covered tightly for about 45 minutes...maybe adding a few more cups of water if it dries out • Brahma Kicheri: same as above but adding vegetables of your choice.

DRINKS

• Rooibosch (redbush) tea (after 2 days) with rice/hemp milk • Pure herbal teas - chamomile, nettle, fennel. Ensure there are no added flavourings or sugar. • Hot hemp/ rice milk with tumeric or cardamon

PACKED LUNCHES Buy or make really good quality brown bread (without yeast preferably). Fill sandwiches with: • left over roasted vegetables, especially fennel and pumpkin • lentil and spinach or carrot puree • boiled beetroot (not pickled!) • chick pea (rinse tinned ones before use) and parsnip puree Fill your flask with hot Soup or leftovers from the night before.

Fill you tupaware with • pasta and roast vegetable salad with chick peas/butter beans/haricot beans. (Cold roast vegetables seem to work better than steamed or boiled) • fresh bread and a dip eg Butter bean and peas, chick pea , pumpkin and yofu

BASIC RECIPES

Slow roast vegetables and chick peas* Chop a selection of vegetables (sweet potato, courgette, carrot, parsnip, swede, cauliflower, asparagus, green beans, fennel etc) in chunks (slower cooking veg cut smaller so they all cook in the same time). Sprinkle with a little crushed fennel seeds and some already boiled chick peas. Roast slowly in a medium temperature oven. Serve with basmati rice, or mashed potato.

Plain Dal Melt a small dot of ghee/olive oil, add a small cup of washed lentils (eg red or split mung). Add a pinch of tumeric. Fry briefly then add chopped carrot, pumpkin, squash or parsnip for sweetness. Fry a little longer then add 8 cups water. Bring to the boil and simmer for 45 minutes with the lid on. Serve with rice or baked sweet potato or water down with water and coconut milk to make a soup.

Lentils and Spinach* Boil washed split mung or other lentils for a good 45 minutes. Melt a dot of ghee/olive oil in a frying pan, add the lentils and a pinch of tumeric. Add a drop more water, sautee for a few minutes then add washed spinach, cover and cook until spinach is well wilted. * can also use any green leafy veg’ or chopped courgette or peas instead of spinach

Soups Mixed vegetable soup can be a great standby, flavour it with fennel and or tumeric. You can include a sweet vegetable like sweet potato or parsnip for flavour. To make soup more substantial add well cooked barley (cooking water too), rice or pasta and pulses. To make it creamy add coconut milk (when cool so it doesn’t curdle or pureed cooked chick peas or yellow or green split peas. When you are fed up with a mixed vegetable soup try the following combinations: § Roasted vegetables pureed to make a soup § Barley and asparagus with fennel § Broccoli and courgette § Broccoli and cauliflower (& asparagus too) § Pumpkin, carrot and dill § Cauliflower and potato with oats § Green split pea soup with carrot and celery

§ Beetroot and dill with white rice and coconut milk

Comforting Mash Make a mashed potato, adding warm nut milk with a pinch of tumeric. Try adding peas or carrots too. Delicious with: leafy green vegetables and a lentil stew or - griddled slivers of courgettes and a handful of chick peas, butter beans or haricot beans - steamed green beans and cooked lentils tossed in a hot frying pan with a dot of ghee/olive oil and a pinch of crushed fennel*

Polenta Make according to the instructions and then cut slices, press in steamed asparagus spears and then roast in the oven

DELICIOUSLY ELLA

For many more delicious and wholesome vegan recipes check out the Deliciously Ella range of cookbooks – everything I have tried in them is wonderful and easy to cook!

COMPLIMENTARY YOGIC CLEANSING PRACTICES When practicing any of the following Yogic cleanses (Shankaprakshalana, Jala & Sutra Neti, Kunjal Kriya) the help of an experienced Yoga teacher/therapist should be sought – unless you are very confident with the practice they should not be practiced alone

KUNJAL KRIYA Kunjal means vomiting and Kriya mean action. Drink Approximately 2 litres of saline water as quickly as possible (not rushing) and then massage the back of the throat to release the water Benefits • Tone and stimulate all the abdominal organs • Alleviates indigestion, acidity and gas • Excess mucus is removed helping to clear coughs and colds, bronchitis and asthma • Bad breath is eradicated • Also helps to release pent up emotions and feelings of heaviness in the heart Contra-indications • Hernia • High blood pressure • Heart disease • Ulcers • Diabetes • Eating disordes

This technique is for cleanliness and efficiency of the upper digestive system (pharynx, esophagus, stomach) as well as the respiratory system (pharynx, trachea, bronchi).

How can we clean out the stomach and lungs you ask? The yogis invented a way of simply back-flushing the stomach, just like Jala Neti does for the nose. The yogis maintain that every morning one should flush the stomach, starting off with a clean digestive furnace, to remove any remnant food and to replace the mucus lining. It is just like washing off the dead skin cells on the outside of the body each day. Just as

37 swimming, saunas and scrubbing helps the skin to function or "breathe" better, flushing out the stomach helps it to digest better.

Method About six cups (2 litres) of warm salty water are drunk to completely fill the stomach, and then from either a squatting or a bent forward position, two fingers are used to press the root of the tongue and stimulate the vomiting reflex. This makes a quick and easy gushing out of the water held in the stomach. Jala Neti is then done to clear out the sinuses. This practice is not as awful as people first think, and is in no way similar to the experience of being sick when the stomach is rejecting food due to an illness or when you've overdosed on alcohol! It need not take any more than about 5 minutes and leaves you feeling light and empty.

The quantity of water needed to fill the stomach may vary from person to person. Six glasses is just an average. A smaller person may only need four, whereas a larger person may take eight to ten.

Some people do Kunjal very easily first off, and others may have a bit of trouble when they first begin. Those who have trouble getting the water down, or getting the water to come out, more than likely have a mental problem with it.

• Based on past experiences, they believe it is an extremely horrible thing to be sick and vomit. They may have nasty childhood memories of being ill with a stomach bug or of drunken binges where the stomach has had to vomit to protect itself from overload and these fears and memories come flooding back when approaching this practice. • They often say " I've never liked being sick " (well who has???) or "my mother used to make me drink Castor oil" or something like that. They simply have a psychological resistance to the practice, yet once they get used to the idea or see others going about it easily, they loosen up and it happens much more easily. It may take a few attempts, but eventually it's never as bad as they thought.

Please note: The modern syndrome known as Bulimia has nothing in common with this yogic practice, and is a psycho-physiological addiction to the cycle of gorging and purging. However it is not advised that someone with such a condition should carry out any of these cleansing techniques.

Anatomy of Kunjal The pyloric sphincter, which is a muscle located at the bottom or out-going end of the stomach, normally remains closed except for when food is sent in waves down into the G.I.T. (gastro intestinal tract) for further digestion. But when it receives a message from your brain that your body needs to expel the contents of the stomach, perhaps if there is bad food in there, or when the stomach has nausea due to illness and doesn't want to digest the food you have fed it, that sphincter and the surrounding muscles make strong contractions in the reverse direction, forcing the contents of the stomach up and out. • The pyloric sphincter is something that one can learn to control consciously, firstly by using the fingers to create the vomiting reflex, but later on simply by stomach control. Like any organ in the body, there is a build up of deposits, and breakdown through wear and tear. Material builds up on the stomach walls and over time it begins to work less efficiently. It is the job of Kunjal to remove this build up and help restore proper function to the stomach lining. The lungs and trachea too, have mucus linings which can get a build up of toxic wastes through air pollution or activities like mouth breathing, smoking and poor diet which can inhibit their correct function. • When flushing out the stomach with Kunjal there is a connected nerve reflex in the lungs, which helps expel excessive mucus as well as releasing nervous tension. Benefits In addition to flushing out the stomach and oesophagus, Kunjal is also an excellent cleansing for the lungs and hence it is very beneficial for asthmatics. The strong contractions made by the pyloric sphincter send a shock wave along the vagus nerve which can release the spasm within the bronchial tree. Kunjal is in fact recommended as instant relief for anyone feeling the onset of an asthma attack. If an asthmatic performs Kunjal every morning, over several months their attacks will get less and less frequent. The contractions of Kunjal help with openness of the breathing mechanisms and improve blood supply to the whole abdominal and thoracic area. Salt is known to be a great cleanser for the body. Everyone knows the feeling after a good swim in the ocean. The head feels clear, the nose is clear, the lungs feel alive. The same mucus clearing benefits can be attained at home, on a daily basis, through this method. By cleansing the lungs and the blood within the stomach area it also helps with removing bad breath.

Kunjal helps those with under-active digestion and stimulates the digestive fire. Regular practice of Kunjal will increase circulation in this area and assimilation of food in the gut, and therefore will raise the internal body temperature. It is a good technique for those with perpetually cold extremities and under active digestion. It can help to remove indigestion, gas, and acidity. It tones the abdominal muscles and other internal organs.

JALA NETI

Apart from the noses function as an air conditioner, filter, heater and moisturiser, it has direct effects on physical, emotional, mental and spiritual states. So it is vital that we keep it clear and clean. With Jala (water) neti (nose) we use a small pot called a Neti pot, which is filled with saline solution to clean the nostrils

BENEFITS • Removes mucous and pollution from the nasal passage • Prevents and manages respiratory tract diseases such as asthma, pneumonia and bronchitis • Helps to relieve allergies, colds and sinusitis • Relieves muscular tension in the face, nervous tics and bells palsy • Alleviates anger and depression, removing drowsiness making the head feel light and fresh • Stimulates the nerve endings in the nose, improving the activities in the brain and the overall health The nose is one of the most vital organs – it has even been defined as a distinct organ of the autonomic system – meaning that it responds to various, mental and physical situations of arousal, activity and stress – (so it’s not just that bit of your face the protrudes!) • Apart from its function as an air conditioner, filter, heater and moisturiser, it has direct effects on physical, emotional, mental and spiritual states So to keep it well maintained is vital…. • We can do this through Pranayama and Neti practices and also leading a healthy lifestyle (especially diet) Jala neti is ideally practiced in the mornings, however if necessary it can be practiced at any time other than just after meals. It can be practiced every day if necessary. To relieve severe colds, nasal catarrh or other ailments it may be practiced up to three times daily. The water used should be boiled and allowed to cool to body temperature and thoroughly mixed with salt in the proportion of one level teaspoonful per litre of water. The addition of salt ensures the osmotic pressure of the water is equal to that of the body fluids, therefore minimising any irritation to the mucus membrane. • Fill the neti pot with the prepared salt water

• Stand squarely, legs apart, with the body weight evenly distributed between the feet • Tilt the body forward slightly from the hip - close the eyes for a minute or two and relax the body in preparation for the practice • Tilt the head to one side and slightly forward • Start to breathe through the mouth • Gently (without force) insert the nozzle into the nostril • The nozzle should press firmly against the nostril so that no water leakage occurs • Tilt the neti pot adjusting it to enable the water to run out of the other nostril • Remove any mucous from the nose by blowing gently • Repeat on the other side • After both nostrils have been cleansed it is very important to dry the nostrils thoroughly • Lean the body forward slightly and place the left hand on the left thigh, block the right nostril with the right thumb and practice 20 rounds of kapalbhati breathing • Repeat this process on the opposite side and once again with both nostril open

NOTE – Be firm with the kapalbhati but do not be over forceful with the outward breath as this may cause the remaining water to be pushed into the ears.

PRECAUTIONS Jala neti should not be practiced by those who suffer from chronic nose bleeds. Those who consistently have difficulty in passing water through the nostril may have a structural blockage and should seek expert advice.

SUTRA NETI – NASAL CLEANSING WITH A SUTRA

This practice involves passing a thin rubber sutra lubricated with saliva through the nasal passage. The size of the catheter depends on the individual nasal passage but sizes 4, 5 and 6 are generally used.

Sutra neti should be performed before jala neti as the latter will flush out all impurities and mucus from the nose which have been dislodged be sutra neti.

• Take any comfortable standing or sitting position and relax the whole body • Gently and slowly insert the narrow end of the sutra into the nostril • Always keep the tip pointing downwards towards the floor of the nose. Never push it straight up • When the sutra reaches the back of the throat, insert the index and middle fingers into the mouth. Pull the sutra gently and slowly out through the mouth, leaving a few inches hanging out of the nose. • Hold each end of the sutra with the fingers and gently pull it back and forward – maximum 15 times • Remove it slowly through the mouth and repeat the process on the opposite nostril

THE BENEFITS • The benefits are the same as jala neti • If one or both nostrils are not flowing freely due to deformed bone or fleshy outgrowths, the regular friction of sutra neti can alleviate the condition

PRECAUTIONS Those who suffer from chronic nosebleeds, nasal ulcers, polyps or severe malformation of the nasal septum should not practice sutra neti.

TONGUE SCRAPING The ancient Ayurvedic recommendation of tongue scraping is one that is often overlooked. There are many benefits to this daily practice as far as oral health, and overall physical, mental, and spiritual health. Since the oral cavity is one of the main gateways between your mind/body and the environment, maintaining the health of this connection is critical to general well-being. In the Charaka Samhita, an early Ayurvedic text, it says that by cleaning the tongue, “(this) removes foul smell, tastelessness … and by taking out dirt coated on the tongue, teeth and mouth brings relish immediately.” No doubt, people who clean their tongue on a daily basis can validate the invigorating effects this practice has. In fact, by removing the coating and stimulating the tongue this helps to balance the heavy and dulling qualities of Kapha dosha in your physiology. Scraping the tongue daily removes any build-up on the tongue, which, if left untreated, can lead to bad breath and may house a significant number of bacteria. This simple practice is a direct way of removing Ama from your physiology. • In Ayurveda, Ama refers to any accumulation of toxic residue in the mind-body. This can result from improper eating, poor digestion, or a reflection of an imbalance somewhere in the gastrointestinal system. In addition, from an Ayurvedic perspective, by removing this coating you improve your ability to taste your food, which makes it more satisfying. By increasing your taste reception, not only do you eat less, you also eliminate the need to add more sugar, salt, or excessive spice to the food to make it more flavorful. Many of the beneficial phytonutrients and “body signals” that your food contains are first interpreted by the mind-body upon contact with receptors on the tongue. • You want to improve this communication between your food and your body by removing any coating that is interfering with that connection. • Also, many herbs have their beneficial effects from the initial contact with receptors on the tongue. Hence, you need a clear tongue to receive this healthy information. WHAT KIND OF TONGUE SCRAPER TO USE The Charaka Samhita states that “tongue scrapers should be made of gold, silver, copper, tin and brass and should be non-sharp and curved, so as not to injure the tongueStainless steel scrapers, which are now widely available and resist corrosion, are effective as well.

HOW TO SCRAPE YOUR TONGUE The tongue should be gently scraped from back to front for 7 to 14 strokes. The scraper may be rinsed off between strokes if there is a lot of accumulation. Some people report stimulation of the gag reflex during scraping, which may indicate that the scraping is too aggressive. If this occurs with gentle scraping, begin slightly more forward on the tongue to avoid the gagging reflex. A DAILY PRACTICE From an Ayurvedic perspective, tongue scraping should be performed on a daily basis. • This ancient practice helps to stimulate the internal organs through energetic connections with the rest of the body, improve digestion by increasing your sense of taste, and cleanse the body by removing Ama and bacteria from your oral cavity. • In addition, it increases clarity of the mind by reducing heaviness and Ama from the head. When your physical and emotional bodies are balanced, it allows you to expand your spiritual awakening as well. The tongue is the mirror to all the organs of the body, and thus, a daily look at the tongue prior to scraping gives you a clue to your general health. In Ayurveda, a good tongue examination is a useful way of evaluating the health of the entire body. When you examine your tongue, it’s an opportunity for self-awareness, where you can reflect on the choices of the last several days, months, or years and see how those choices have affected your health. If a thick coating is noted, you are accumulating toxicity. By noting this, it gives you the opportunity to become more self-aware and make new, healthier choices.

AYURVEDIC OIL PULLING Oil pulling is an Ayurvedic practice that has been used for thousands of years to detoxify the body and promote good health. It is a simple practice that you perform soon after waking, before eating or brushing your teeth. There are many approaches to oil pulling. Here is one that we recommend: • Take a tablespoon of high-quality oil (traditionally sesame or coconut oil is used) and swish it gently in your mouth for twenty minutes, making sure to pull it back and forth through your teeth. • If your jaws become sore or tired, you are probably swishing too vigorously. You may want to begin with five minutes and build up to the full twenty minutes. • When you’re done swishing, spit out the oil and rinse your mouth well with warm water. You may want to spit into a paper towel rather than the sink since the oil could clog your pipes. • Keep in mind that oil pulling is one part of a healthy oral-care regime that includes daily flossing and brushing. BENEFITS According to Ayurveda, oil pulling removes the unhealthy bacteria and other toxins, or ama, which accumulates in your mouth, thereby reducing plaque and inflammation. • Oil pulling promotes healthy gums and teeth; helps eliminate bad breath, and purifies the taste buds, which enhances your enjoyment of food. • The oil also nourishes the mucus membranes of the mouth. In addition, these natural oils contain natural anti-inflammatory chemicals that can decrease inflammation of the gums and oral tissues. • In a triple-blind study (Asokan, et al., 2009) that evaluated the effect of oil pulling on plaque-induced gingivitis, researchers found that the study participants experienced a statistically significant reduction in plaque and gingivitis, as well as a significant reduction of the bacteria Streptococcus mutans in the participants’ saliva and plaque samples. Oil pulling is a healthier alternative to using commercial mouthwashes that contain artificial sweeteners, synthetic colourings, and toxic chemicals such as formaldehyde (aka quanternium-15), saccharine, sodium lauryl sulfate, and methyl salicylate. The benefits of oil pulling may extend beyond good oral hygiene. In the Ayurvedic tradition, each section the tongue is connected to a different organ location, including the lungs, heart, kidneys, liver, small intestines, colon, stomach, and spine. Thoroughly swishing the

46 mouth with oil stimulates all regions of the tongue and therefore puri es and nourishes the entire mind-body system. Many modern studies have linked gum health with heart health because bacteria in the gums can enter the bloodstream and trigger inflammation in the body. Inflammation is one of the major sources of damage to the blood vessels, including those in the heart. By reducing unhealthy bacteria in your mouth, you can help decrease inflammation throughout your body.

UNDERSTANDING THE LYMPHATIC SYSTEM – BODY BRUSHING & YOGA! Ever had that cold that simply wont go away … Lymphatic congestion can lead to swollen tonsils; recurrent sore throats; chronically enlarged lymph nodes, swelling of the hands, feet, ankles, and/or breasts; slow healing; and itchy rashes.

HOW THE LYMPHATIC SYSTEM WORKS The lymphatic system plays an important role in both removing wastes and toxins from the body and in maintaining its immunity against pathogens. It does this by circulating lymph—a transparent fluid containing white blood cells and proteins—around the body and draining interstitial fluid from between the cells. That extracellular space is where the cells dump their wastes and where other toxins and debris can accumulate. If this gunk builds up, we begin to feel stiff, swollen, heavy, and lifeless. Lymph channels draw this fluid up from the limbs and down from the head toward the chest, where it dumps into the circulatory system via the veins under the collarbones. • Lymph channels run throughout the entire body—both close to the surface and also deep within the torso around every organ. • The lymph from the legs and pelvis, for example, drains into the thoracic duct, which originates in the abdomen and travels up the chest to the left collarbone. As the lymph wends its way up the body, it passes through filtering stations in the channels called lymph nodes. These contain collections of white blood cells (lymphocytes) that can destroy potentially harmful impurities or bacteria and viruses in the lymph. • When the lymphocytes are active, we experience what we call “swollen glands”— painful, enlarged nodes most commonly noticed in the throat, on the sides of the neck, under the arm, or in the groin. • This is a good sign that your immune system is working to defend you. However, if after trying the suggestions below, your lymph nodes remain swollen for more than a few weeks, be sure to tell your doctor. Chronically swollen lymph nodes, especially ones that are hard, fixed to the tissues or skin nearby, or growing rapidly need prompt attention.

WHY YOGA HELPS RELIEVE LYMPHATIC CONGESTION Unlike the circulatory system, which relies on a pump (the heart) to push blood through the arteries, the lymphatic system relies on the intrinsic muscle contractions of the lymph channel walls and, to a greater degree, on large muscle activity in the body. The rhythmical

48 tensing and relaxing of the muscles during physical movement wring out the tissues and force interstitial fluid into the lymph channels. One-way valves in the channels prevent gravity from pulling the lymph back into the limbs. Any type of muscular contraction helps move lymph along, but yoga, with its emphasis on working every part of us, is especially effective. • Yoga’s attention to the breath and to the solar plexus region further distinguishes it from other forms of exercise. • A lymphatic pump in itself, conscious breathing (pranayama) can help direct lymph through the deep channels of the chest. Yoga works in three other ways to increase the flow of lymph and relieve lymphatic congestion: • Inversions, like legs up the wall or shoulderstand, reverse the effect of gravity and drain lymph and used blood from the legs • Working the abdomen with twists (as well as forward, backward, and side bends) stimulates the flow of lymph up through the core of the body by squeezing the organs and muscles and then allowing fresh fluid to soak back in as the twist is relaxed • And finally, like any aerobic exercise, dynamic flow practices cause large muscles in the body to contract and relax—the primary way lymph moves through the body.

SKIN BRUSHING Also called “dry brushing,” this do-it-yourself technique promotes lymph flow by gently brushing the skin in the same direction as the lymph is traveling—from the feet and hands up toward the collarbones. This is usually done upon rising (before a shower) using a natural, soft-bristled brush on dry skin.

KEEP LYMPH FLOWING Lymph becomes thicker and less mobile when we are dehydrated, but flows well when we drink plenty of fluids. • To stay well hydrated, you should drink 64 or more ounces of water a day. Similarly, a sluggish digestive tract can create a situation where toxins in the colon get

49 reabsorbed into nearby lymph channels, increasing the general toxic load in the body. • To stay regular, drink more water, eat more fiber, exercise moderately, and practice relaxation daily. And because systemic inflammation can create congestion and swelling that can inhibit the flow of lymph and other bodily fluids, do your best to avoid inflammation-causing foods like sugar, meat, refined flour, soda, coffee/tea, dairy products, eggs, and peanuts. • In their stead, eat foods that counter inflammation, such as most vegetables, lemons and limes, avocados, beans, sprouts, figs, some whole grains (spelt, buckwheat, millet), and some oils (sesame, olive, coconut, fish, and flax). Simple lifestyle changes can transform your lymph into a flowing, sparkling stream that cleans and drains the stagnant ponds of your body—strengthening your immune response and revitalizing your whole being.

AGNISAR KRIYA (CLEANSING WITH THE ESSENCE OF FIRE) Agnisar Kriya involves activating the digestive or cleansing ‘fire’ in the body. Agni means ‘fire’ and ‘sar’ is essence – kriya means ‘action’. The essence of fire is located in the navel region. On a physical level the practice involves conscious movement of the abdominal muscles and organs and this creates heat. It can be performed in either a standing or kneeling position – however standing is often easier for most…. If the abdominal organs are not working properly the digestive fire smoulders and needs to be stoked or fanned to increase its power. Agnisar Kriya does just that, as well as purifying the digestive system and its associated organs, and allowing optimum assimilation of nutrients from food ingested. METHOD Note: Agnisar Kriya should be practiced on an empty stomach – preferably in the morning before breakfast and after the bowels have been emptied! • Stand with the legs apart, knees slightly bent, with the hands resting on the thighs • Exhale completely – apply Jalandhara Bandha (chin in to the chest) – hold breath out • Rhythmically expand and contract the abdominal muscles for as long as it is comfortable to hold the breath • Release Jalandhara Bandha and inhale fully, standing up if you wish – allow the breath to return to normal before the next round DURATION Beginners may find this practice difficult to begin with and quickly tire due to lack of voluntary control over the abdominal muscles • The muscles must be slowly and gradually developed over a period of time • 3 rounds of 10 contraction is sufficient to begin with • With regular practice up to 100 abdominal movements may be performed with each round • There should never be any force or tension involved – over time and with practice breath retention will gradually increase quite naturally PRECAUTIONS • Practice with caution in the summer months – especially if very hot as it may raise body heat and blood pressure excessively. During this time it may be relevant to practice a cooling pranayama such as Sheetali.

• Those suffering from high blood pressure, heart disease, duodenal or peptic ulcers, overactive thyroid gland or chronic diarrhoea should avoid this practice • Pregnant ladies should avoid this practice – however it may be practiced in the post natal period to condition the pelvic muscles and re productive organs. BENEFITS • For digestive disorders such as indigestion, hyper acidity, constipation, sluggish digestion etc • Tones all abdominal organs • Massages the abdomen stimulating the associated nerves encouraging optimum health in this area • Stimulate the Panch Pranas – especially Samana and raises energy levels markedly • Alleviates sluggishness, dullness and lethargy • Strengthens and develops the abdominal muscles – great preparatory practice for Uddiyana Bandha – Nauli – Kapalbhati and Bhastrika

SIMHASANA – LIONS ROAR We use our voices to communicate. We can whisper, speak, sing, or scream, and shade our expression with many nuances. When we are nervous, scared, happy, or sad, others hear it in our voice. A friend may tell you on the phone that everything is fine, but you know by the tone of their voice it’s not true. Our voices reflect not only our state of mind but also the state of our nervous system. • Try Simhasana when you feel angry or anxious, or when you haven’t expressed yourself the way you wanted. Perhaps you’ll find yourself happier, more grounded, and lighter—emotionally and physically. THE POSE The lion’s roar is the defining characteristic of Simhasana. It’s the roar that releases tension in the body as it stimulates and energizes the throat. • When you practice the pose, you will roar with a forceful exhalation, but it should come freely, without constricting the throat. • The exhalation results from the contraction of the abdominal muscles and the pelvic floor. • The muscles of the throat do not force the air out of the body; they simply allow the breath to be released. • The exhalation will naturally create a sound through your open mouth. But the roar should not be vocalized. It should sound like a very breathy ha. Begin in vajrasana, kneeling with your toes pointed backward and your buttocks resting on your heels. Place your hands on the floor in fornt of your knees. Before you get into the pose, take a moment to breathe diaphragmatically and notice where your breath may be constricted. Inhale deeply through your nose. Open your mouth wide, stick out your tongue as far as possible, and exhale forcefully by quickly, strongly, and deeply contracting the abdominal muscles and the pelvic floor. At the same time, roll your eyes up and focus at the center between your eyebrows. Engage your entire body by lifting slightly off your heels as you push your hands into the floor, fingers spread. As you fully engage the pose and make it come alive, you’ll find the natural momentum from the exhalation propels you forward, like a roaring lion, with spread claws, leaping on its prey.

When you can’t squeeze any more energy out of the body, soften, relax, and sit back on the heels as you gently inhale. Repeat three times.

BENEFITS • The practitioner develops a beautiful and sonorous voice. It helps to solve many voice related problems. • This asana is said to remove defects of the throat, nose, mouth and ears. It is known to remove bad breath. • It helps in cases of stuttering. • It relieves tension in the chest and the facial muscles and makes the face look young. Steady breathing in this position helps the chest and the abdomen. • According to the Hatha Yoga text Hatha Yoga Pradapika, Simhasana aids in performing the three bandhas or locks namely, Moola bandha, Uddiyana banda and Jalandara bandha. • In the yogic text Gheranda Samhita, Simhasana is described as the destroyer of all diseases.

IDEAS FOR DAILY PRACTICE & CLEANSING AT HOME…

The following pages contain few simple ways to introduce Yoga and awareness into your daily routine – some are very short – so there really is no excuse ;)

There are also free video tutorials, yoga classes, relaxation and meditation practices at www.avaniyogaacademy.com - check them out under the FREE STUFF tab …

I’ve also included some useful tips on cleansing and resetting at home as well as detoxing the house itself and hope they serve to bringing clarity, freedom and a deeper sense of connectivity into your life.

If you have any questions at all, do not hesitate to contact me (Debbie) on 07901907245 or send and email to [email protected]

Enjoy!

PRANAYAMA SIX MINUTE SUPERCHARGE!

This sequence only takes six minutes each morning – two minutes for each practice! Establish a consistent daily practice of the six minute supercharge and then as you begin to feel the benefits you will naturally wish to increase your practice… They should be practiced on an empty stomach

BHASTRIKA PRANAYAMA – 2 minutes Sit in a comfortable meditation seat – place the hands over the knees in chin or gyana mudra – close the eyes and straighten the spine but keep the body relaxed • Breathe in slightly to free the abdomen • Then breathe out forcefully through the nose pulling the abdomen in towards the spine • Immediately after breathe in with the same force – pushing the abdomen out • Continue in this manner for two minutes • To complete take a deep breath in and breathe out slowly (can use ahhhh breath) Pause for a moment before moving on to the next practice to fully absorb the effect.

KAPALBHATI PRANAYAMA – 2 minutes • Bring the awareness to the point between the eyebrows • Breathe in slightly to free the abdomen • Rapid exhale through the nose drawing abdomen to the spine • Passive inhale – simply let the abdomen release and the air will draw into the lungs • Pause very slightly (for a second) before exhaling again to allow the lungs to fill • Continue in this manner for two minutes • To complete take a deep breath in and breathe out slowly (can use ahhhh breath) Pause for a moment before moving on to the next practice to fully absorb the effect.

NADI SHODHANA – 2 minutes Hand Position • Using the right hand – place the tips of the index and middle fingers gently on the eyebrow centre

• Hold the thumb just above the right nostril and the ring finger above the left – these two fingers control the flow of breath through the nostrils (the little finger remains relaxed beside the ring finger) • If practicing for long periods of time the left hand can cradle the right elbow – care needs to be taken that the back and neck remain upright and the chest is not restricted.

Note: When blocking the nostrils the finger is placed gently on the outside of the nostril or just underneath. Do not force the nostril shut as this pressure may affect the balance you are trying to achieve.

Breath cycles • One round of Nadi Shodhana comprises of two complete breaths • Breathing in through the left nostril and out through the right – then In through the right nostril and out through the left • Each round starts and finishes with the left nostril

BODY TAPPING I love this practice in the morning before stepping on to my mat – it leaves me feeling zingy and fully alive to my practice ;)

• Start with the feet hip distance apart. Legs should be slightly bent so that the legs can bounce slightly when tapping. • Each body part (apart from the abdomen) is tapped ten times; use a firm pressure, not too soft but not too hard. • Start with ten taps on the chest • Move to left shoulder • Then put the left arm out, palm upwards, tap down to the hands • Clap the hands 10 times • Turn the hand so that the thumb points upward. Tap the thumb a couple of times then the little finger, and then tap the side of the arm up to the armpit. • Tap the armpit • Back to the chest for 10 taps • Move to right shoulder • Then put the right arm out, palm upwards, tap down to the hands • Clap the hands 10 times • Turn the hand so that the thumb points upward. Tap the thumb a couple of times then the little finger, and then tap the side of the arm up to the armpit. • Tap the armpit • Back to the chest for 10 taps • Tap the solar plexus region • Liver on the right side • Stomach on the left side • Hips – give a little wiggle • Down the sides of the outer legs • Outside ankles, then inside ankles • Top of the feet • Up the inside of the legs • Then 50 taps on the abdomen, building up to 500 taps

CLEARING, PREVENTATIVE, IMMUNE BOOSTING ROUTINE

Here is one of Clare’s favourite ways to start the day!

Nose clearing (blow nose before you start & have tissue handy for afterwards) • Right arm raised and take hand over to opposite nostril elbow raised – rest index and middle finger to close nostril – eyes and mouth closed. Breath in with arm raised and out as you lower elbow x 5 and repeat on other side. Face massage – eases puffiness and opens meridians. • Rest both thumbs under cheekbones and index fingers rest at inner eye socket under inner eyebrow and apply pressure. • Move index fingers to centre of eyebrow inner socket bone and apply pressure then move to outer edge of eye socket/eyebrow edge and apply pressure. • Then work from centre to outside edge with a sweeping motion. Ears and neck. • Move hands to ear tips and pinch gently the outside edges down to the lobes and give the lobes and little tug 3 times. • Then move hands behind the ears behind the ear lobes in the soft area gently massage in little circular motions. • Then with index and middle finger in a seeping motion from under ears to collar bones 3 times. Back of neck base of head massage. • Move both hands to back of head at the base where it meets the neck – nod a few times to find the spot – elbows out to allow a straight spine and open shoulders. • Begin to rub in little circular motions from centre to outside edge along the line of the base of the head. 3 times with more vigour each time. Lymphatic armpit reflex. • Place palm of left hand under right armpit with thumb gently pressing at shoulder joint. Right arm bent at elbow and lifted in front at a right angle. • Then swing bent right arm down and back 3 times and repeat on the other side. Foot massage – reflexology points spine/chest/sinuses. • With feet out in front of you in gentle butterfly pose use your thumbs to massage/caterpillar crawl from heel to big toe along the bone line and back down

big toe to heel – this may be easier one foot at a time or both at once (this represents the spine). • Then place both thumbs just under the ball of the foot at the centre of the soft part of the foot and take 3 breaths applying a gentle pressure as you do (this is the diaphragm reflex). • Then rub, squeeze pinch each toe tip (sinus reflex points) Hip opener. • Lift the right lower leg and cradle it like a baby as you slowly and gently rotate the hip joint and repeat the other side. Thymus tapping. • Back in easy pose with hands gently clawed and with lots of ease at wrists, almost floppy, begin to tap your chest all over. • Gently on inhale and heavier on exhale for at least 5 breathes. Eyes to third eye. Lions Breath. • Sit in wide leg kneeling, or toes engaged if that is comfortable, hands on knees. • Eyes closed but with focus on third eye. • Take a long in breath then with a forceful exhale drawing navel in, raise hands leaving wrists on knee (like claws) while sticking tongue out and down with a wide mouth at the same time open your eyes – still gazing towards the eyebrow centre. • On inhale go back to eyes closed and hands relax on knees. • Repeat 8 times

CLEANSING AND CLEARING THROUGH CHANT AND INNER INTENTION

Sit silently and hold the following intention gently in your mind – if these words don’t resonate deeply for you than say your own that do

I release what no longer serves me well. With each exhalation, I let go of the past. I choose to bring forward with me only things that create more peace.

BREATHING AND MANTRA When you are ready complete the following practice • Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA with the four parts of the inhale breath. • Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts • Then exhale in 2 equal strokes, mentally projecting WAHE GURU

WAHE GURU means ecstasy. WAHE GURU is the result of integrating SAT NAM (truth) into the psyche. When we experience the Truth, we feel ecstasy.

GENTLE CLEANSES TO USE AS THE SEASONS TRANSTION (21ST OF MARCH, JUNE, SEPTEMBER AND DECEMBER - EQUINOX & SOLSTICE) You might like to try the following to balance your Dosha and optimize your health. This is a simple home seasonal cleansing practice of simple eating, lots of oil massage and a mild detoxification. During this whole regime eat only kicharee. This is a wonderful healing food that is known as ‘food of the gods’: KICHAREE RECIPE • 1/3 cup split mung dal, 2/3 basmati rice simmered in 3-4 cups of water (a ratio of 1:3 or 1:4). • Add 1/4 tsp each of organic turmeric, ginger, roasted cumin and coriander. • Add seasonal vegetables: spinach, peas, or seaweeds, shitake mushrooms for an all round healing, healthy and agni kindling meal. • The rules are to cook it on a very low heat in a covered saucepan and DO NOT stir it after all the ingredients are added. • Add a teaspoon of ghee or hemp seed oil at the end. • Whilst fasting it can be useful to sip hot drinks; try spicy teas of ginger, cinnamon and cardamom to burn ama, clear toxins and relax your contracting stomach. • Try Pukka herbs ‘Revitalising and Spicy” to warm the system or their ‘Detox’ tea to clear toxins. Day 1-7 • Vigorously massage yourself from head to foot every day with 100-150ml warm organic sesame oil. Leave the oil on your body for 10 minutes. Then wash off in a hot bath or shower. This will dilate the surface of your skin and will clear toxins through the skin. • Take a dose of Triphala every night. This is a mix of three herbs that are famed for their ability to mildly detoxify the blood and bowel. Take 3 capsules, 1 teaspoon or 75 drops of the tincture with a glass of warm water at night. Available organically from Pukka herbs. • On day six take 1-2 teaspoons of castor oil to give the bowel a good purge (this is optional and not to be done by anyone who is pregnant or breastfeeding). For the week after this cleanse start to introduce more vegetables and slowly return to your normal diet

CONSCIOUS EATING Although we eat several times a day, most of us rarely concentrate on the tastes, smells, and sensations of eating. We focus instead on television or chatter with friends; we let our minds wander to work or family matters, or we simply hurry to finish our food. • This leads to an imbalance in the energy of the manipura chakra (at the solar plexus). As well as being the centre of your body’s transformational energy, Manipura chakra is the seat of your body’s digestive fire. Its job is to “digest” and assimilate whatever comes in, whether that be food or ideas. Without this conversion, your body, mind, and emotions are unable to absorb essential nourishment. This simple Eating Meditation puts you in touch with this energy and also connects you in a very physical way to the ingredients of life. Try not to think of it as meditating while eating. Rather, feel that the act of eating itself becomes a form of meditation that links you with an ancient spiritual practice: • Eating as a meditation is ritualized in many religions, from the taking of the Eucharist in Christianity to prasad in Hinduism (which is said to transform food into divine essence). It is best to practice this form of meditation in the morning when your taste buds are still fresh. EATING MEDITATION • Prepare a plate containing three pieces of fruit with different textures, for example a slice of pineapple or citrus fruit, some ripe banana, and sweet grapes or crisp apple. • Don’t just choose fruits you enjoy—it is interesting to include some that you find less tasty. • Switch off distractions, such as the television or background music. • Center yourself by breathing deeply into your abdomen. Use your breath to connect you to the source of your hunger in the pit of your stomach—Manipura chakra. • Look at the first piece of fruit, observing its color, shape, and texture. Then pick it up, enjoying its tactile qualities. • Close your eyes and take the fruit to your lips. Notice how the smell of the fruit and the action of touching it to your lips begins to stimulate energy at your solar plexus. • Bite into the fruit; notice whether it is crunchy or soft. If the taste is pleasant, follow the enjoyable sensations throughout your body. If it is a taste you like less, observe any waves of tension.

• Now chew slowly, resisting the urge to swallow. • Notice an immediate change in the intensity of the flavor. Observe the effect that chewing has on your solar plexus. • Chew each bite 20 to 30 times, pausing occasionally to take a few deep breaths. As you swallow, feel the food moving down your esophagus into your stomach. • Finally, visualize the fruit being digested and assimilated. • Mentally see the energy of the solar plexus chakra distributing nutrients to various parts of the body. • Repeat steps 3 to 7 with the remaining fruit. Try to repeat this meditation every day for 21 days. Vary the foods you use: as well as fresh fruit, try dry or savory snacks, such as olives, raisins, and even chocolate from time to time ;

AYURVEDIC BATHS In India, bathing represents a cleansing not only of the physical body but also of the spiritual self. Many purification rituals are associated with bathing; it is believed that ritual bathing in the waters of the Ganges River will purify the soul. • In the simple ayurvedic context, a bath taken in the morning following self-massage is likened to bathing in the Ganges. In addition to cleansing body and spirit, bathing is also associated with numerous other benefits to the mind and body. The Ashtanga Hridayam, one of the ancient ayurvedic texts, tells us that bathing improves sleep, appetite, sexual vigor, life span, and enthusiasm. The royal queens and princesses in ancient India were bathed in milk and fresh herbs to moisturize their skin until it glowed. To this day in India, special ingredients are stirred into a hot bath to customize it for Dosha, time of year, or other considerations. For example, in the north, mustard is added to bath water in the winter months for a warm dip that balances kapha dosha, which can become aggravated in the late winter and early spring. • Bathing rituals are also believed to significantly impact health, especially over the long term. • For example, warm water is believed to strengthen the body, while the face and head should be rinsed in cool water, as this is the area that naturally releases heat. • Applying hot water to the head is believed to disturb the release of heat from the crown, thereby weakening the hair roots and encouraging emotional irritability and “hot-headedness.” • So while you can relax in a warm shower or bath, remember to wash your hair and face with cool water. Try the recipe for your dosha for a balancing herbal cleansing bath. Remember that you can use the bath recipe for your dosha, or the one appropriate to any imbalance you are feeling. The mixtures can also be made with a little water or ground into a paste for use as a shower scrub. Vata - milk & rice water bath The tradition of bathing in milk was begun by queens and noblewomen in ancient India. Milk contains proteins that are vital for nourishing the skin, and rice starch softens the skin and relieves stress. • In a bowl, mix 1 cup powdered milk with 1 cup rice starch. Stir in 2 tablespoons of rose water for fragrance and softness. Dissolve the paste in your bath. Pitta - fresh herb & flower bath An herb and flower bath is perfect for soothing easily irritated pitta. You will be naturally 65 perfumed with the fragrance of a Vedic garden. This is especially good in summertime, when pitta influence is at its peak. • Add 1/2 cup marigold, rose, or jasmine flower petals and a handful of cooling fresh herbs such as mint or coriander to your bathwater. Adding a couple of tablespoons of lemon juice or white vinegar will help balance excess oil and get rid of blemishes. Kapha - mustard & fenugreek bath This combination of herbs is traditional in the cold winter and winter monsoon season of the Punjab region. Use year-round, but especially during the late winter and through spring, when kapha influence is at its peak. • Add 3 tablespoonfuls ground mustard and 1 tablespoon fenugreek powder to your bath.

DETOXING YOUR HOME! Most of us feel better after we have had a good spring clean – clearing space can instill a sense of freshness and openness, making us feel lighter and brighter. Another thing we can do to keep our homes fresh and clear is to recognise that the certain houseplants can help keep the air clean. According to the Environmental Protection Agency (EPA), indoor air quality is one of the top five risks to public health. When I read this I was astounded - this is a result of home products made with toxic chemicals, such as vinyl flooring and air fresheners. If you don’t want to stop using these products and leaving the windows open all the time isn’t an option, there are houseplants that can help detoxify your indoor air. Here are some of the more effective. Aloe Vera You may know this plant as a sunburn soother, but its also a wonderful air purifier. Aloe actually absorbs chemicals from cleaning products and even gives you a warning sign by developing brown spots if the chemicals reach high levels! Purple Waffle Researchers at the University of Georgia tested 28 common indoor decorative plants for their ability to remove the top five indoor pollutants. And the purple waffle plant was rated one of the best detoxifiers. This showy, low-maintenance spreading plant is an excellent choice as ground cover in a terrarium or to drape over a cupboard. Areca Palm This beautiful palm tree pumps out loads of oxygen during the day and was rated by NASA as having the eighth highest removal rate for formaldehyde – a chemical often found in carpeting. Additionally, the Areca palm helps restore moisture to dry winter air at levels comparable to an electric humidifier. Peace Lily This lily absorbs pollutants such as formaldehyde (found in carpeting) trichloroethylene (found in plastics), benzene (found in paints),and xylene (found in adhesives). Even though this is a “peace” lily, which is less toxic than true lilies, it still can pack a toxic punch if consumed by pets.

Rubber Plant The thick, deep green leaves of rubber plants help filter formaldehyde, benzene and ammonia from the air – all while improving the aesthetic of your living space. This somewhat demanding plant requires high light and frequent deep watering, and should also be kept far away from animals or children, as it is poisonous when consumed. Mother-In-Law’s Tongue Complementing the Areca palm’s daytime oxygen production, this plant is an evening oxygen producer – making it an excellent plant choice for the bedroom. To sweeten the deal, this prehistoric-looking plant is perfect for those lacking a green thumb. The Mother-in-Law’s Tongue can withstand any environmental conditions from light to dark, and wet to dry.

English Ivy This glossy climbing plant comes in a variety of shades and is typically grown as a hanging plant that will also climb up walls or beams. Relatively easy to grow, English ivy is excellent at removing benzene from the air and also reduces airborne particles of fecal matter. Spider Plant

This “spider” is tough to kill – but that’s a good thing because unlike its creepy-crawly namesake, you’ll really want this plant to thrive in your home. It has long wispy leaves and tiny white flowers. The spider plant destroys benzene, formaldehyde, carbon monoxide and xylene – a solvent found in leather and rubber.

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