AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 2 AYURVEDA MANDALA SUNDARAM Beauty from within AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 2 by Komala Lyra AYURVEDA MANDALA SUNDARAM: INNER BEAUTY The information contained in this booklet reflects my experience ofAyurveda, Yoga, Tantra. However, it should not be used as a substitutefor medical diagnosis or treatment.For any medical condition, always consult with a qualified physician. Copyright 2014 by Komala Lyra ALL RIGHTS RESERVED. Original English text: Komala Lyra For more information contact: AYURVEDA MANDALA Komala Lyra www.ayurvedamandala.net ayurvedamandala@gmail.com Phone: (44) 7418415325 International (55) 62- 98486967 Brazil AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 4 Foreword This booklet is offered for your personal use, only. It has been created as a support material for SUNDARAM ~ Inner Beauty workshops and professional training. Even though written materials enhance the understanding you may have gained during these programs, the experiences that occur during alive exchanges are the core transmission. The following reflections and suggestions may inspire you to further explore practical themes. Each suggestion, invites you to recognize your essential gifts, and care for your body with love and awareness. We all have unique ways to grow and unfold our natural intelligence and sensitivity. In meditation, our deepest resources are recalled to support inner balance, bridging intuition with practicallity, through sensuality, silence, and relaxation. The beauty of Ayurveda is the open-ended understanding of lifes ever changing essence. We have a choice at each moment Thisbookletencouragesyourowninquiry.Feelfreetoaddyourinsights,allowing your heart-soul to question and realize your learning path. Youareinvitedtobringyourintelligenceintoeachexperienceandinteractionwith your friends, family and clients. Please, respect the long-term experience that grounds these reflections, as well as, the time and energy spent to write this booklet. If you are ready to share your understanding with others, either ask for permission to use this booklet, or follow your own creativity to organize your original materials. Thank you. Namaste. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 5 TABLE OF CONTENTS 1. INTRODUCTION 1. 1. Aliveness 1. 2. Life force and the breath 1. 3. Rituals 2. AYURVEDA LIFESTYLE 3. NUTRITION FOR BODY & SOUL 4. RECIPES FOR HARMONY & DELIGHT 5. BEAUTY FROM WITHIN 6. RECIPES FOR NATURAL BEAUTY CARE 7. INQUIRY 8. WELCOME RITUAL 9. HARMONIZING THE DOSHAS WITH MASSAGE 10. USE OF ESSENTIAL OILS & HERBS IN AYURVEDA About the author Suggested reading Directory

AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 6 1. INTRODUCTION 1. 1. ALIVENESS Nowadays, life is fast, intense, surprising. Most bodies can hardly keep up with email messages, phone calls, schedules, wishes, vacations, learning new skills... Meditation often becomes one more thing on the to do list, squeezed between this and that... Our quality of life and contentment is intimately related with our ability to receive and offer nourishment. At all levels, health means wholeness. However, finding time to exclusively care for ourselves is becoming more like a luxury, rather than a natural need. The language of Ayurveda bridges lifestyle, work and meditation, as ONE path. The inner dimension is available, always, NOW.It opens doorways to nurture body, heart, and soul without separation, or time frames. The perspective of the feminine is in essence healing - it embraces life beyond logic, naturally receiving its seed, and cherishing it to birth. Living in female bodies, we carry a responsability... Ultimately, neither male nor female... However, while we are in the process of discovering the core of oneness, women represent the expression of feminine attributes in its outermost form. As women, we carry a gift that is asking to be shared in present times of stress, and often distress... Healing and nurturing are natural feminine qualities, and yet rarely used in self care. Most women have an intuitive sense for their own bodies, but are not often encouraged to use their own insights in a practical way. During the last century, while in the process of getting financially and emotionallyindependent, most women have lost their biological ability to absorb and metabolize nutrients, especially at the soul and heart level. Our life quality is related to the nourishment we receive. A deeper sense of contentment results from our ability to master our own resources: physically, emotionally, and mentally. However, first we need to be able to recognize our own resources. If we are disconnected from our core nature, how can we even recognize what is essential? Life is change. Our state of health reflects our ability to adapt to inner and outer changes. Only when our life force is flowing throughout our whole bodies, we are able to sail through changes, using inner resources to surf the waves that come our way. Thus, health becomes natural radiance from within, grounding spirit to shine through the body. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 7 Looking from a perspective of prevention and nourishment, the experience of inner harmony that leads to synchronicity between body-mind-spirit arises out of daily awareness, simple practices that grow as reminders, deeper and deeper anchored to our core qualities. Being fully alive means that our energetic system naturally integrates the qualities of the 5 elements, according to our unique constitution (Prakruti). SPACE ~ as source of all, potential always available as inspiration. AIR~ as mobility ~ ability to make changes in mid-air ~ connect in imagination and possibility ~ recognize the seeds of our creative intelligence. FIRE ~ as power of transformation ~ intensity that brings energy to the core, and transforms raw life force into intelligence NOW ~ response that is fresh and alive in the moment. WATER ~ as fluidity, bonding, circulation ~ ability to merge and receive nourishment from the environment. EARTH ~ as stability ~ structure ~ ability to create and maintain form. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 8 1. 2. LIFE FORCE & THE BREATH Prana ~ subtle current of energy, which continuously establishes a circuitry of electro magnetic waves within the body and throughout the subtle bodies. Body channels, from subtle to gross, are nourished and maintained through the flow of Prana. Attention to each breath is the simplest and deepest path to a meditative state. The breath is there all the time, while we are alive, everywhere we go. Just STOP, and pay attention. No need to change, no ideal to achieve, no other practice. Being present to the in-breath and out-breath is enough. The power of the gaps, remind us of the source of life ~ Space. Let awareness permeate those gaps In between the in-breath and the out-breath, just that! AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 9 1. 3. RITUALS What is a ritual? Ultimately,aritualsupportsalignmentindailylifewiththeunseenworld.It offers Time to become intimate with Reality that is all embracing, and it may present itself in different forms for each individual. ThewayeachindividualchoosestobecomeintimatewithRealityisunique andmustbecarefullyfelt;thereisnoset-rulesforthat.Thefoundationis recognition of the longing, that each of us feels. Findthewaythatbestsuitsyourheart,callingyoursoultodance,inthe context of your own life, and then proceed... . ALIGNMENT WITH INTENTION Preparation: aligning intention with external reality. It is important to purify your focus so that its connection with Reality will be strong and secure.Puja is purification, meaning an offer that represents surrender to Life in any form that it you may feel that. . REMEMBRANCE Definition of center of focus, awareness is the lead on this movement. Once you set your intention to the universe, the universe expects you to fulfill it. Like sending a messenger to someone elses house: once you dispatch a precise intention, the energy it represents has left you, but has not reached yet where it is supposed to go... if there is not enough clarity in the instructions, for example, the address of destination ~ the messenger can get lost, can be wandering around, or can get entangled in things/places that may call his curiosity (the mind), and loose contact with the destination, the original intention... As we go in an out, we face obstacles, which are simply reflections of our minds separation, always in duality and choice. As we increase the continuity of intention, the obstacles dissolve into the center. That is the power of the mandala: always returning to the center. Sense the deeper longing of your heart-body-soul, then set your purpose: Space~ recognition of potentialAir ~ empowering imagination and creativityFire ~ enhance clarity and focusWater~ call for protection and connectionAYURVEDA MANDALA SUNDARAM: INNER BEAUTY 10 Earth ~ ground stability, wealth & health Keep focused! Choose a symbol, from your own preference or culture, to represent different perspectives and stages of learning. Focus on their qualities, as a support to dissolve mental obstacles and old patterns. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 11 . INVOCATION An invocation means ~ asking support from the forces of the Universe. Through the different symbols of the deities, we address different aspects of consciousness, as each represents variations on the way we may invite awareness. Ganesh is called to support the manifestation of intention on the earthly plan. He is the symbol of remembrance, the one who will cleanse the minds veils, and remind us of the source. His strength anchors our awareness in the physical body, so we can move on to the more subtle energies with a sense of grounding. Parvati, his mother - the goddess that came from the mountains, represents the chain of the spine ~ kundalini energy, which is the pathway for intention to move upwards, to connect with our divine purpose She is usually called upon, together with her son, to support inner strength, integrating physical and energetic levels. When our power of transformation is awakened, we want to align it with our intention. Ganesha, who sits at the first chakra (the muladhara- the physical body), grounds our physical body, so that our life force gathers inside and builds strength. Then, Parvati ~ his mother, will clear the way for life force to move upwards along the spine, towards Shiva. Shiva ~ Ganeshs father, represents our connection with potentiality, the power of Heavens. He is represented by a rock - the bindi, a simple dot, symbol of consciousness beyond form. Later on, we call Vishnu, who maintains the reality of forms. Lord Vishnu, You are my witness. You are the Preserver.It is thanks to you that everything is in one piece.O Lord Vishnu, I request you to be my witness. Vishnu and Shiva are inseparable, they work together as a team. Vishnu carries the intrinsic awareness of the natural processes of birth and death, he is just in between, taking care of preserving what is real, until Shiva comes to transform and change reality. Returning to source AUM . AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 12 USING THE 5 ELEMENTS TO CREATE A RITUAL The elements represent the merging of the body with universal forces. They are constant generators, maintainers, and destroyers of both. So, during a ritual we ride the energy of their qualities, and the interconnection between the 5 elements and the 5 senses. SPACE ~Invocation to celestial beings. > SOUNDS: energy goes out on invocation and returns back inside. > First invocation if made to Ganesh, to remove the obstacles, so we can set a clear intention of remembrance. > Repetition of a mantra, especially related to the deity chosen as a guidance, brings awareness to the cyclic movement of life and the intention related to the deity.> FLOWERS are symbols of space. > Offer flowers, opening the Space of your heart to receive, feeling delicate like a flower AIR ~ Awareness of breathing and Prana entering the body. > MOVEMENT: energy that is bringing information back and forward between different layers of awareness, between earth and sky. > Light an incense to establish the connection between your place and the heaven, invoking communication with the higher realms. > Circulating the air inside your body as light, moving without obstruction, literally and figuratively. FIRE ~ Asking for clarity to be able to see what is real > COLORS & IMAGES: each color represents an energy frequency and generates a specific resonance of alignment with the expressions of that frequency.Images, like deities, mandalas and yantras represent pure energy, thus opening doorways to meaning beyond the mind. > Light a lamp or a candle, asking for clarity and understanding, requesting the Fire Element that is within you to merge with your awareness, and with your astral body.Ordinarily most of our fire is stored in our physical body, where it is busy digesting things and keeping the body in one piece.For the spirit to be alive, we need the fire free from the physical body. Instead, it needs to become rarified, to be transformed into a subtler form. > Holding your intention like a flame, making the fire in your body burn cleanly and brightly. WATER ~ The water is the witness of your purpose. > CLEANSING MOUTH AND EYES: the main organs that are cleared by water.> Wash the eyes for seeing more clearly > Wash mouth and tongue for purification of speech, as you sing a mantra.> Anointing the forefront with Sandalwood paste on water. > Letting the mind become liquid, anointing with sandalwood paste, , as a symbol of cool awareness, which transforms ordinariness into consciousness. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 13 EARTH ~ Honoring the place where you are going to sit. > SCENTS: bring remembrance through their subtle information. > Use essential oils or incense to activate specific memories and intelligence. > Releasing the fragrance of your love. > Offering food or precious stones symbolize surrendering the body to what life brings. > Offering the body as nourishment to the goddess, as well as, grounding the blessings received into the body. . ATTENTION TO OBSTACLES Recognizing the obstacles that come up in the mind (trigunas, the archetypal qualities that are innate to creation), in the body (the five elements and the five senses), in the emotions (rasas, the six tastes that our energetic system uses to transfer information from the body to the mind). Observing the nature of our attachments and limitation of mind setting... Encouraging the five elements, the trigunas, and the six tastes within to cooperate and flow in harmony... . INTEGRATION Slowly diving inside and slowly reemerging, to integrate the experience into Reality. Feeling grateful for this experience of being reminded of the center of Reality, thequality of openness and receptivity. A different mantra is used to return and gradually reconnect with the outside world. When the right moment arises, then define your end point carefully, and close. You began with a definite starting point, and end with a precise closure point so that you can close off the sacred space, exit from it, and maintain it in a sacred, pure state. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 14 2. AYURVEDA LIFESTYLE TheessenceofAyurvedaistosupporthealthratherthancurediseases.Therefore, lifestyle is fundamental. Simple day-to-day practices are offered in order to maintain and improve our health in a sensible and continuous way.LIVINGAYURVEDAmeanscaringforDAILYWELLBEING.Regularcare considers above all the uniqueness of our constitution and environment. This means that, what may be good for you may not be beneficial for someone else.Thus,allsuggestionsareofferedespeciallyforyouasgroundingforpersonal exploration. They are not rules to be followed, but encouragement for awareness and sensitivity. What you eat, drink, hear, see, and touch has an effect on your level of vitality and on thewayyourbodyfunctions.So,thefirststepistostartpayingattentiontoyour physical-mental-emotional qualities.Whendoyouchoosesituations,food,and/orrelationshipsthatmaintainpatterns ofdistortionandcompensation?Thismeans,anythingthatcausesstressatany level. When-howdoyoufeelsupported,content,genuinelyjoyfulandrelaxed?This means, anything that nourishes your essence.Onceyoustarttoidentifythelevelsoftensionthatarepresentinyourlife,andthe qualitiesthatsparkyouraliveness,itbecomeseasiertorecognizeyourrealneeds. Gradually, the difference between responses and reactions becomes more evident. In thisprocess,youwillnaturallystarttomakenewchoices,whichwillarisefroma deeper attunement to your energetic constitution and intuitive guidance.CARINGFORTHEENVIRONMENT is intrinsic to the care we have for our own bodies. Thus, Ayurveda also brings attention to the quality of foods, plants and herbs used for meals and treatments.Theyneedtobegrown,collected,andpreparedwithgreatrespect.Whenused appropriately, they do not have side effects, or cause any harm.Further, the subtle intelligence of plants transmits information beyond words, while increasing our ability to notice their effects and properties. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 15 DAILYROUTINEincludesafewsuggestions.Onceyoufeeltheirbenefits,it becomes rather natural to remember them regularly. Ideally,WAKINGUPTIMEshouldbewithsunrising...Adjustingslightly accordingtodoshasissuggested.However,themostimportantfactoristofeela sense of deep rest and freshness upon waking up. If you feel lazy or tired as soon as you open your eyes, or are unable to move because your body feels stiff this is a sign of ama and high acidity. It is a good idea to review your nutrition and reset your bodys condition, as soon as possible.AfewminutesofsilentMEDITATION,bringingawarenesstothisshiftbetween sleepingandawakening,igniteasubtleawarenessthatwillpermeateyourdaily activities. Even if you sit quietly just for a few minutes, a deeper sense of relaxation will be with you throughout the whole day.Then,SCRAPINGYOURTONGUEwithastainlesssteelorsilverscraper, cleanses the toxins that are released into the mouth during the night. This is a basic habit for mouth hygiene and general health. Following, BRUSHYOURTEETH with toothpaste made with natural ingredients (veryeasytomakeathome)oramixofpowderedherbs(traditionalrecipesare availableandeasytomakeathome,aswell).Immediatelyfollowupusingatable spoonofsesameorcoconutoil,toswishitinsideyourmouth,forabout5-10 minutes. Thebenefitsareclearlyvisiblewithinafewweeksofdailyuse:healingofgums diseases,improvinggumstone,cavitiesprevention,cleansing,andpreventionof bacterial accumulation. Duringwarmdays,DRYLOOFAcanbeusedbeforetheshower,tocleansedead skin, and prepare the body for a massage. In this case, follow up with a few minutes (ormuchlonger,ifyoucancreatethetime)ofSELF-MASSAGEusingsesameoil (for Vata and Kapha), sunflower or coconut oil (for Pitta), or almond (for Kapha).Self-massageenhancestheconnectionwithyourbody,stimulatingsensitivityand receptivity.Evenifyouonlytouchyourselfforashorttime,thefeelingofcareand connection extends over the whole day. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 16 Youcanusealsodifferenttraditionalformulationsaccordingtodoshicpreferences, oraddessentialoilstobaseoils.(suggestionsforspecificcarriersandessentialoils for doshic balance, can be found on the Beauty Care section).Once you complete your massage, have a shower without using soap directly on the skin, so that the oil penetrates the skin, nourishing and protecting it during the day. Dryyourselfwithatowel,removingtheexcess.Yourskinwillfeelverysoftand vibrant. During cooler days, WETLOOFA can be used during the shower, sprinkled with a combinationofcalamusroot,gingerandcinnamonpowder.Thiscombination activates circulation, warms, and detoxifies the superficial layers of the skin. Also, do not use soap directly on the skin, to maintain the natural skin lubrication.Inthiscase,SELF-MASSAGEshouldfollow,asaboveexplained.Duringcooler seasons, the oil will penetrate deeper into the skin, protecting it from the wind, cold, and general harshness of pollutants.Asyouarerefreshedbywater,youcantakesometimetostretchandstartmoving into the day.GENTLEEXERCISEORYOGAPRACTICES(specificyogaasanasforeach doshacanbefoundontheYogasection)arehighlybeneficialformaintaining muscles tone, improving general circulation, enlivening facial expression, enhancing clarity and creative thinking. If you can combine it with BREATHAWARENESS paying attention to in-breath andout-breath,withoutinterferencethatisanadditionalwaytoincreaseyour energy during the day. If you can, include a few Pranayamas, such as, alternate nostril breathing (Anulom-Vilom)forafewminutes,and/orKapalabhati(bellybreathingwithattentionon outbreath through both nostrils). FLEXIBILITYofbody-mindmaintainsvibrancyandresilienceduringtimesof changes and dealing with unexpected events. FOODPREPARATION&BALANCEDMEALSareimportantpartofdaily routine.Ipersonallyenjoycookingallthemealsforthedayinthemorning.Inthisway,I haveanoverviewforbestfoodcombination,andamdelightedtofindthedishes readylateron,whenIamreallyhungry.Formostpeople,thischoiceisalso AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 17 practical,asyoudonotneedtointerruptyourdailyactivitytocook,andhave nutritious meals freshly cooked. This preparation also gives me more time and calm to eat during the day, making the meals a sacred time even when I am alone. Paying attention to food combination makes a huge difference in the was our bodies digest and absorb nutrients. THECONCEPTOFAMAiskeytounderstandingandsupportinganoptimal functioning of our bodies.Amameansundigestedenergy.Everythingthatwearenotabletodigestfood, emotions,thoughts,events,or/andinformation,becomesabacklog.This accumulationslowsdownourdigestionandassimilation,whileweakensour immunity. Progressively, buildup of ama becomes a heavier and heavier burden. Our system, either tries to eliminate it (using more energy which could be used for other vitalfunctions),orcreatesaprotectionaroundit(generatingamilieuforbacteria andvirustolodge).Consequencesareallergies,andanarrayofchronicandacute diseases. Withinthisunderstanding,DIGESTION,ASSIMILATION,&ABSORPTION are fundamentally important for good health.Whenourdigestionisstrong,theleftoverfoodintheintestineswillbenone,or minimal, so less build up of toxins on the intestinal lining, which makes assimilation andabsorptionmoreefficient.Overall,thismeansthebodyisspendinglessenergy totransformandabsorbnutrients.Resultsare:lessfatigue,morevigor,more resources available, better immunity, stimulation of intrinsic intelligence! ThefollowingNUTRITIONALGUIDELINESareofferedtosupportmore conscious choice that will better nourish and energize your body. Best to cook with fresh ingredients, organic, preferably local produce, according to the seasons. .Besttoavoidstrongexerciseimmediatelyafterameal.Takeafewminutesof leisure,awayfromcomputersandotherelectronics,atleastforonehouraftereach meal. .Mostsubstantialmealshouldbelunch,asduringthedaythedigestivefireis stronger, and the outside temperature warmer. Both factors facilitate good digestion. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 18 . The evening meal is best taken at least 3 hours before going to bed, so digestion has is completed before going to sleep. This awarenesssupports sound and regenerative sleep. . Eat in an environment where you can relax, be quiet, focus on the tastes and proper mastication. All the influences surrounding you while eating ~ noises, conversations, colors etcwill have an effect on digestion and assimilation.. Pay attention to your state of mind and emotions, for the same reason. .MoredetailedinformationandrecipesarefoundonthesectionNUTRITION FOR BODY & SOUL PLEASUREDHARMAisthejoythatariseswhenyoufollowyourpassion,being presenttowhatishappeninginsideandoutside,listeningtoyoursensitivity,and inner guidance.So, during the day, make choices that give you joy, fulfillment, spark your creativity and make your feel alive. Whatever is your work, make sure that you enjoy it! During the day, whatever are your activities, best to FOCUSONONETHINGAT THETIME!Notsoeasynowadays,whensomuchinterferenceandcrisscross activitiesarepartofdailylife.However,multitaskingaggravatesVata,andfurther provoke Pitta.Wheneatinganddoingsomethingelse,orbeinginterrupted,thebodywillnotbe able to concentrate on digestion, so poor absorption results.BEING IN NATURE AND WITH THE ELEMENTS is also part of nourishment forbodyandsoul.Payattentiontotheelementsaround,sourcesofwater,thesun, trees,flowers,whateveristhelandscapecoloringyourlife.Drinkwithyoureyes from all source of beauty!EVENINGpracticesmayincludetimetobequiet,dance,makelove,simplytouch someone close to your heart, or listen to your favorite music Give yourself aFOOTMASSAGE just before going to bed On the soles of the feet there are reflex points for all the organs. Even if you do not have a precise knowledge of their locations, the effect is the same. Let your hands find the points that are more sensitive, slow become more familiar with your own feets sensitivity, and move them with gentleness and curiosity. Best oils are sesame or Bringaraj. TAKINGTRIPHALAjustbeforegoingtosleephelpstomaintainyourintestines cleaned on a regular basis.AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 19 SLEEPING seven to eight hours a day is usually the most beneficial for most people. During the night, the bodys regeneration system is at its peak, cleansing and repairing cells damage, healing, and replenishing. Relaxation is the main ingredient for vitality and intelligence. OTHER ASPECTS OF BODY CARE HAIROLEATIONis highly recommended, once a month. Give yourself a full head and scalp massage with Elaadi tailam or coconut oil. If you prefer, these oils can be slightly warmed up, even though they have a cooling effect. FASTING ONE DAY A MONTH is suggested for regular detoxification, especially duringseasonaltransition.Thispracticeenhancesvitality,improvesskincondition, promotesregularbowelmovements,improvesdigestion,bringsmoreclarityto mental faculties, and helps to calm and clarify emotional issues.Duringthisday,drinkliquidsonly.Besttochoosefruitsandveggiesjuices suggested for your constitution.Taketriphalatheeveningbefore,aswellas,inthemorningandeveningofthe fastingday.Restasmuchaspossible,andletyourbodyreleasewhatfeelstobe excess.Withthisregularcleansing,youwillkeepyourbodymoresensitivetowhatistruly nourishing.Itiseasiertoeliminatetoxinsassoonaspossible,beforetheybuildup excessively, to the point of provoking symptoms of discomfort. EXTRA TIPS FOR MODERN LIFE STYLE Some HERBS are beneficial to support balance, when it is not possible to avoid an accelerated pace, pollution, or other consequences of modern life. ForMENTALCLARITY,Brahmi(Centellaasiatica),Shankpushpi(Convolvulus pluricaulis) and Ashwagandha (Withania somnifera) are the main friends. ForRELAXATION,theuseofessentialoilscanbeofgreathelp.Lavender (Lavandulavera)andChamomile(Romanchemotype)canbeusedinawarmbath. Jatamansi (Spikenard) can be used on pulse points before going to bed.Do not withhold your natural urges!Overall,adjustalldetailstoyourenergeticconstitution(Prakruti),andtoyour present state of health. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 20 AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 21 3. NUTRITION FOR BODY & SOUL Nutrition plays a meaningful role in the Ayurveda Mandala lifestyle, as the five elements: Space, Air, Fire, Water, and Earth, are constantly interacting with our energy system through the foods we eat. Our bodies are made of the 5 elements. So are all the foods we eat QUALITIES OF THE ELEMENTS FORMSUBSTANCE DENSITYWEIGHT SPACENONONONO AIRNOYESNONO FIREYESNONONO WATERYESYESNOYES EARTHYESYESYESYES Clearly, what we eat influences the dynamic of the elements within our bodies, either by bringing nourishment and balance, or by increasing doshas (the specific combination of 2 elements). In this later case, it also generates build up of toxins. What we ingest and later digest, influences the formation and healthy of all body tissues (dhatus), especially Rakta dhatu (blood). The radiance of our skin depends on the quality and circulation of blood. When the blood is not vibrantly health, the skin will suffer the consequences and will try to eliminate the toxins circulating in the blood. This may manifest as itching, allergies, swelling, etc The importance of food combining is fundamental for the formation of health blood, and further of all the other tissues. Understanding and experimenting with nutritional choices has the power to activate intelligence at all levels, from ingestion to digestion, to elimination; from body to emotions, to mind. An Ayurveda diet does not exist, but Ayurveda brings light to basic principles of energy transformation that are applied to each individual according to specific AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 22 constitutional characteristics and environmental conditions. From those guidelines, one can experiment and make personal choices based on sensitivity and awareness, of what feels good for you. Naturally, changes and choices that are in alignment with your constitution will benefit wellbeing at all levels. Learning to select the foods that support the uniqueness of our own nature enhances sensitivity and awareness, as well as, brings more joy, clarity, and pleasure to our lives and interactions. Then, our sense of beauty will come from an inner state of contentment, as the body feels at easy, radiates relaxation, and joy. Bringing consciousness to daily choices and food preparation can have a strong impact in our health, moods, overall wellbeing, including mental alertness and sexual disposition. The doshas are forces of life, not physical manifestations in themselves.Accumulation of doshas however causes accumulation of physical substances with which they are associated and lead to imbalance and disease. REMEMBER what we eat is continuously transformed into the body we live in. The external environment affects the internal environment by resonance. Specific qualities that are present in the environment at each season will influence our internal environment and increase/decrease doshas. Summer = pitta is high Autumn= vata is high Winter = kapha is high Spring = kapha is decreasing, pitta is rising AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 23 The most common nutritional issues are: !Quantitative dietary deficiency Including under-nutrition due to insufficient food !Qualitative dietary deficiency Resulting of malnutrition, toxic conditions, and lack of essential nutrients.Certain food combinations disturb the functioning of gastric fire and interfere with proper digestion, thus aggravating Vata, Pitta or Kapha.This disturbance may create toxicity (ama), which will slowly cause disease. !Qualitative and quantitative over nutrition Includes emotional overeating, which can result in obesity, high cholesterol, hypertension, heart dis-functions, etc !Toxins in food Can cause toxemia and lead to indigestion. !Foods unsuitable to the individual constitution May affect immune system and cause disease. So, it is important to consider: !The natural qualities of each food. !How those natural qualities can get altered through the action of the elements. !The effects of combining foods.!The quantity of food intake. !Individual differences in food intake. !The places & climate where the food is grown, prepared and consumed. !The effects of the seasons and time of day. !Organic food consumption and avoidance of artificial flavors, chemicals, preservatives and colors. !Try to include all the six tastes your daily diet: sweet, salty, sour, pungent, bitter and astringent. This will bring nourishment to the deeper levels of tissues and will favor better absorption. !Sip water while eating but in small dosages (room temperature). !fruit juices can be taken away from meals. ! AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 24 DIGESTION Gooddigestionsetsupfoundationforhealthytissues,andconsequentlyallbodily functions. So, it is important to keep the digestive system at its peak performance, at all times. When there is discomfort with the digestive system, sooner or later, other issues will manifest, and weakness in the organs will become visible. How do you know if your digestion is strong?!if you have a regular and strong appetite !if you do not have gases, or other belly disturbances !if your elimination is regular !if your feces are well formed !if you do not have any belching symptoms !if your stomach and intestines are not sensitive to touch, nor painful !if you feel light and alert after meals !if you never experience indigestion, heaviness or discomfort after meals !if your skin is smooth and radiant !Then you have a good power of digestion. !Otherwise,payattention!ifanyoftheabovesymptomsismanifestingin your life it is a sign that your digestion is not good.!Find ways to improve digestion, and to increase your digestive fire (agni). !IfthedisturbanceiscausedbyVataaggravationexcessivemovement, dryness,constipation,mostlikelyyouwillfeelpainintheabdominalarea, and gases !If the disturbance is caused by Pitta aggravation excessive heat, there will be burning sensations, disgust to sour taste, possibly also fever. !If the disturbance is caused by Kaphaaggravation excessive mucous, the symptoms will be possible nausea, vomiting, extra mucous secretions. How to improve digestion? !Eat only when you are hungry. !Payattentiontoyourhungerandeatingcapacity.Staywiththefeelingof being!full,sotospeak.Feelingnourishedbutstillspaciousinside.From ancienttexts,thesuggestionistofillhalfofthestomachwithsolids,"with liquids, and keep " empty so there is enough space for circulation.!Prefer vegetarian food for lighter intake and easier digestion.!Eat seasonal fresh fruits and veggies, good amount of fibers, use precise herbs and spices when you cook, use only unrefined salt, include daily intake of ghee on your meals, as well as honey, once a day. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 25 !Take triphala daily, in the evening. How to deal with constipation? !ItcanbecausedbyaggravationofVata(dehydration),Pitta(heatcausing dryness, medication), and/or Kapha (lack of fiber in the food, accumulation of bulk and dryness). !Irregularand/orlackofpropereliminationcancausepain,discomfort, heaviness,weightgain,hemorrhoids,skinproblems,andotherunpleasant symptoms.!Sometimes,eliminationisimpairedforoneortwodays.However,ifthereis no elimination for more than 3 days, it is necessary to take care immediately. !Recurrentconstipationcanbeasignofdigestivetractinfections,andother disorders, as well as, of food habits that do not promote good digestion, thus blocking elimination. !Pharmaceuticallaxativescancauseaddiction,impacttheintestinalflora, damage the GI tract, cause ulcers, and cause further health issues. !Treatments that include awareness of food habits and combination, as well as exercise, and herbs are best on a short and long term. !Drinkmorewaterduringthedaywatertoincreaseinternalmoisture.Very importanttopayattentiontothequalityofthewateryoudrink:purespring water, or filtered well water are the best. !Avoid sodas and carbonated drinks. !Increaseconsumptionoffiber-richfoods:wholesomegrainslikequinoa, amaranth, barley, millet are best. !Linseeds are excellent addition to all plates. !Eat fruits and vegetables mainly !Also add beans and legumes, for protein contents, vitamins and facilitation of elimination.Bestistocookthemforaverylongtime,withatablespoonof good quality vinegar poured on the cooking water, so they are soft and easier to digest, without provoking gases. !Useoilsandgheeoverthefood,onaregularbasis:sesame,oliveoil,and sunfloweraregreatforaddinglubricationandmakingbowelmovement easier. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 26 !Donotwithholdyoururges:gotothetoiletimmediatelywhenyoufeelthe need! ! Use molasses or honey as natural laxatives, and can be used to foods to help to relieve constipation. !Citrusfruitsandgrapesarehighincitricacids,whichhelptobreakdown intestinal bulk, so can also be used to eliminate constipation.!Dried prunes are of great help as well.!Walking,swimming,bicycling,andotherkindsofregularandmoderate exercisesareverygoodtomaintainoverallmuscletoneandstimulatethe intestines. !Herbs(likesenna)andnaturallaxatives(liketamarind)canbeusedin extremecases,butbestwhenrecommendedbyaprofessionalwhocan evaluatethecausesofyourconstipationandmakesurethattheseorother substancescansupportyoursystemtoself-regulate,addressingthecause rather then only dealing with the symptoms. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 27 LIVER FUNCTIONING is also crucial for overall health and skin care.We are presently exposed to a large amount of environmental toxins, and chemicals inthewatersandair.Mostlytheyarecarcinogenicsubstancesthatkeepcirculating in the body until they reach a peak and manifest as disease.Theliveristheorganthatfiltersbloodtoxins.So,whentheliverisoverworked, tryingtoeliminatetoxins,oftenthereiscongestioncausebydepositsofbile(that becomeharderinthisprocess).Inthiscase,thetoxinsarenotfullyeliminatedand continue to circulate in the bloodstream. We may feel the consequences as irritation, tiredness,anger,gallbladderstones,rashes,gas,flatulence,weightgain,water retention,pimples,allergies,chemicalsensitivity,fattyliver,tiredness,candida, elevatedliverenzymes,PMSandmenopausesymptoms(hotflashes,nightsweats due to hormonal unbalances) etc. Itisalmostimpossibletocontrol,orevenknow,thelevelofexposureweare subjectedtoonadailybasis,sotheonlywayistotakecare.So,itisagoodideato use a liver cleanser herbal formulation to support elimination of toxins regularly. Theliverhasveryimportantfunctionsanddirectlyaffectsthefunctioningofallthe otherorgans.Itincludesstoringfatandwatersolublevitamins(B1-12),converting sugar,fattyacidsandfatsintoglucose,createbile,metabolizeandeliminateexcess hormones,breakdowncholesterol,andinsulin,cleanseoldcellsandanti-bodies.It alsohasasupportingrolefortheimmunesystem,aidingintheproductionofanti-bodies. Herbalteasandgreenpowdercombinations,includingchlorella,andspirulina, takenwithmeals,canbeveryhelpfulonadailybasis.Carrots,beets,celerywith other dark greens leaves, can help detoxification.Adeeperleveloflivercleansingneedstobedoneonlyafterthecolonhasbeen cleansedwithaprogramsuchasPanchakarma(themosteffectiverejuvenation program in Ayurveda). Inthiscase,apersonalprogramneedstobedesignedforeachindividualforbetter efficacy. So, it is possible to clear stagnant waste, promote production of health blood cells, bile and eliminate congestion in the liver and gallbladder. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 28 THE POWER OF SPICES Cookingwithspicesisanartandahealinggift.Theyofferenergeticinformation without the bulk, which means they are absorbed very fast with little waste of energy used during digestion. In fact, most spices promote easier digestion. They alter and balance the taste and effects of the food, enkindle agni and have a cleansing effect. Traditionally, one of the most royal spices is TURMERIC. To start with, it provides 3 tastes at the same time: bitter, pungent, and astringent. It increases Vata and Pitta if consumed in excess, and relieves Kapha. !Itcanbeusedindifferentwaysandinmanydishesanddrinks.Itcanbe fresh, dried, or grated.!It has many qualities and healing properties: anti-inflammatory, antibacterial, antiseptic,relievespain,swelling,healswounds,preventsinfectionsand blood clotting. !Onewaytoenhancethepropertiesofturmeric,takeninternally(clearsjoint inflammations,arthritis,strengthensbones,alsogoodforsorethroatand coughs)orexternally(forskincare)istocombineitwithmilk.Inthiscase, the anti-oxidants properties of milk are enhanced, so when used for skin care, it will give more elasticity and glow to it. !Turmeric is one of the best rasayanas (rejuvenation) used in Ayurveda !Itsmainingredientcurcumin,isastronganti-oxidantandanti-inflammatory;itiseffectiveoncasesofAlzheimers,arthritis, diabetes and cancer,protectsthecardiovascularsystem,haspositiveeffectsoninsulin sensitivity, improves heart health, lowers blood pressure, and increases blood flow. It is also excellent for mouth and gum care.!Combining turmeric with black pepper, increases its absorption. !When cooking with turmeric, pre-heating ghee and toasting the turmeric with the ghee also helps better absorption.

AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 29 NUTRITIONAL GUIDELINES FOR SPECIFIC DOSHAS VATA Sweet fruits: bananas, berries, cherries, coconut, fresh figs, mango, grapes, sweet melons, sweet oranges, papaya, peaches, pineapples, plums Cooked vegetables: asparagus, beets, carrots, garlic, cooked onions, radishes, spinach, sprouts, sweet potatoes, tomatoes, zucchini Nutritive grains: cooked oats, rice, wheat Generally avoid beans, except mung beans, or carefully use spices to counteract the effects of beans (rise vata dosha) All nuts are good in small quantities: almonds, sesame, walnuts, cashews Natural sugars are good in moderation: rice sirup, raw sugar, honey Spices: all are good especially asafetida, basil, cardamom, cinnamon, cumin, fennel, garlic, ginger, nutmeg, turmeric All dairy products are good: butter, milk, cheese, cottage cheese, ghee, milk, yogurt (good to balance the cold effect with warming spices) All oils are good, especially sesame, almond, ghee Meat is good and strengthening: beef, lamb, chicken, turkey, seafood Eat richly, regularly, and well, take tonic herbs, apply sesame oil to the skin on a regular basis and receive massages as much as possible, sleep well and early. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 30 PITTA Sweet and astringent fruits: apples, avocados, coconut, fresh figs, sweet melons, sweet oranges, pears, pineapples, plums, pomegranate, prunes Sweet and bitter vegetables: asparagus, cabbage, cucumber, cauliflower, celery, green beans, lettuce, peas, parsley, potatoes, sprouts, zucchini Cooling grains: basmati rice, white rice, wheat All legumes are good: except lentils Generally avoid nuts: except coconut, sunflower seeds Natural cooling sugars are good in moderation, except honey Generally avoid spices that are heating: use coriander, fennel, cardamom, turmeric, and use cinnamon, cloves, black pepper in moderation Cooling dairy products: butter, cottage cheese, milk, paneer, ghee Cooling oils: ghee, coconut, olive, sunflower Only cooling meats: chicken, turkey, rabbit Eat and drink regularly, swim as much as possible, apply coconut oil to the skin regularly, take balancing herbs, relax as much as possible, specially at meal times AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 31 KAPHA Warm and drying fruits: apples, apricots, berries, dry figs, mangos, peaches, prunes, raisins Pungent and bitter vegetables: beets, cabbage, carrots, cauliflower, celery, eggplant, garlic, lettuce, mushrooms, onions, parsley, peas, radish, spinach, sprouts Drying grains: barley, buckwheat, corn, millet, dry oats, basmati rice in small amounts, rye All legumes are good: except kidney beans, black lentils Generally avoid nuts, except sunflower seeds Generally avoid all sugars, use honey in small quantities (it is heating) All spices are good, especially black pepper, cardamom, cayenne, cinnamon, cloves, garlic, mustard, ginger, turmeric Generally avoid dairy, use preferably goats milk in small quantities, occasionally ghee Use oils in very small quantities, preferably light oils like safflower, corn, or sunflower Meat: only lean, like chicken, turkey, rabbit. Eat lightly, keep the body and mind light and active, apply mustard oil to the skin on a regular basis, exercise regularly to exertion, take invigorating and warming herbs, enjoy saunas and steam bath often AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 32 ACTION OF TASTES ON TISSUES Sweet (increases all body tissues) and sour (increases all body tissues except reproductive tissue, so it is not suggested for cases of infertility or sterility) regulate bodily tissues, providing nutrition. ACTION OF TASTES ON WASTE MATERIALS Earth and water tastes like sweet, sour, and salty tastes facilitate movement of wastes out of the body as they are heavy and moist in nature. They are so laxative, dispel gas, and increase urination. Air tastes like pungent, bitter and astringent tastes, inhibits the formation and movement of waste materials, causing gas and dryness, which results in constipation. ACTION OF TASTES ON AGNI Fiery tastes like pungent, sour and salty, naturally increase agni, promoting appetite and burning of ama. Bitter taste, stimulates agni (though it is cold) by energizing the digestive nerves (samana vayu). Sweet and astringent tastes decrease again as they are heavy and constricting. RASA (taste) > VIRYA (action) > VIPAK (post-digestive effect) > PHABHAV Sweet > cold > sweet > exception = honey is hot Sour > hot > sour > exception = lemon is cold Salty > hot > sweet > exception = tamari is cold Pungent > hot > pungent > exception = onion is cold Bitter > cold > pungent > exception = turmeric is hot Astringent > cold > pungent > exception = pomegranate is sweet GUNAS Heavy Light Hot Cold Oily Dry LiquidSolid AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 33 AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 34 OBSERVING DOSHAS RELATED TO FOOD QUALITIES Attributes are due to the inherent qualities as well as its effects. By observing the individual constitution and its relationship to the qualities of the various foods, it is easy to choose a balancing diet. VATA = SPACE + AIR The principle of motionThey merge as both are ethereal Air can only have an effect if there is Space All functions in the body depend on Vata for both absorption as well as excretion, release Most diseases are caused by Vata Drying LightSubtle Mobile Cold Rough Affects all movements, including breathing and heartbeat, excretion Influences the nervous systems and sense organs Cold (for example, wind causes evaporation of sweat and thus cooling) and rough (for example, wind roughens the contours of a mountain) qualities are due to functional effect, rather than structural qualities Influences the speed and efficiency of the thinking process Emotionally, it is connected with fear, anxiety Regulates bladder, colon, pelvis, thighs, bones, heart, lungs, head, ears AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 35 PITTA = FIRE + WATER

The principle of metabolic transformation The body is 75% Water, so Fire could not exist within it except in association with Water Stomach fire is hot and burns when it is out of its protected area Its heat power is as strong as of a lightening or an open flame, and only differs from them because it is contained in Water Intense Hot Light Fluid Liquid Oily It transforms energy in the process of digestion, cognition, understanding. It maintains balance of body heat and temperature It is connected withblood and sweat Blood is half-digested tissue = contains the material that will be transformed into tissue > raw odor Direct fire can only be absorbed from the sun in the skin, or through the eyes Mentally is affects cognition, and intelligence Emotionally it provokes anger and lust, when in excess Regulates sweat, blood, small intestine, skin, eyes, brain, liver, spleen AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 36 KAPHA = WATER + EARTH The principle of stability The come together as the heaviest elements Pure Earth in the body obstructs its function, this means that everytime that there is only solidity in the body > there is disease (for example: kidney or gall bladder stones) Only when Earth is combined with water, it becomes useful to the organism Oily Cold Heavy Dull Slippery Sticky Thick It lubricates, strengthens, supports endurance and stability Mentally it supports memory Emotionally it provokes attachment and greed, when in aggravation Regulates joins, heart and lungs, brain, stomach, mouth AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 37 FOOD COMBINATION Some combinations create clogging and aggravation, which cause indigestion and consequent toxicity. Best to avoid food combinations that cause confusion to the intelligence of the cells. Banana with milk > excess Kapha, decreases Agni, change the intestinal flora, produces toxins, cause sinus congestion, colds, cough, and allergies. Both are sweet and cooling, but post-digestive effect if very different: bananas are sour, and milk is sweet. This confuses the digestive system and may result in toxins built-up. Milk with melon > both are cooling, but milk is laxative and melon is diuretic, and they require very different timing for digestion. The stomach acid needed to digest the melon will curd the milk, causing a sour effect. Beans with fruit, cheese, eggs, fish, meat, yogurt. Eggs with fruit, especially melons, beans, cheese, fish, kitchari, milk, meat, yogurt Fruit with any other food, except dates with milk (they have the same rasa, virya and vipaka) Grains with fruit.

Honey with ghee (equal weight), boiled or cooked honey Hot drinks with mango, cheese, fish, meat, starch, yogurt Lemon with cucumbers, milk, tomatoes, yogurt Melons with everything else Milk with bananas, cherries, melons, sour fruits, bread containing yeast, fish, kitchari, meat, yogurt Potatoes and tomatoes, with melon, dairy products Yogurt with fruit, cheese, eggs, fish, hot drinks, meat, milk, tomatoes, potatoes AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 38 TYPES OF AGNI Digest fire can vary according to different factors such as emotions, long term food habits, climate etc The taste of food depends on agni. We can observe these four main manifestations of Agni: 1.Vishama Agni > gastric fire becomes vitiated due to excess Vata causing irregular appetite, indigestion, and gas. Can also cause emotional issues such as anxiety, insecurity, fear, tremors 2.Tikshna Agni > excess pitta can cause hyper-metabolism, hyperacidity, heartburn, hypoglycemia and inflammations. 3.Manda Agni > due to excess Kapha, digestion is slow, causing overweight, allergies, congestions. 4.Sama Agni > balanced, health agni that is a result of a balanced tridosha. Digestion and absorption, as well as elimination are natural and timely. TIPS TO HELP DIGESTION Add 1/2 teaspoon of fresh ginger to dishes, as well as a pinch of rock salt. Ghee stimulates digestion and regulates gastric fire. Small sips of warm water during meals will aid digestion and absorption of food. Cold water will have the opposite effect. A cup of room temperature lassi at the end of a meal will aid digestion when mixed with ginger and cumin powder. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 39 4. RECIPES FOR HARMONY & DELIGHT DRINKS EARLY MORNING DRINK To start the day, a fat-breaking and cleansing lemon tea. Ingredients for 1 glass: Juice of 1/2 lemon 1 cup of boiling water pinch of cayenne pepper # teaspoon of maple syrup Preparation: In an individual cup, mix the ingredients, stir well and drink while warm. V-P+K- EARLY MORNING DRINK WOMENS HEALTH To start the day, cleansing and supportive of womens health Ingredients for 1 glass: Juice of 1/2 lemon 1 cup of aloe vera juice (better if freshly cut) Preparation: In an individual cup, mix the ingredients, stir well. V+P-K-AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 40 APPLE-KUDZU ALIVE & WELL Soothing and calming, for constipation, fever and to stimulate appetite. Ingredients for 1 glass:1 cup apple juice small pinch sea salt (optional) 1 rounded teaspoon kuzu (crush chunks with back of spoon before measuring) 1-2 tablespoons water for dissolving kuzu Preparation: Heat the apple juice and salt in a small saucepan over medium heat until it just begins to bubble around the edges. Remove from heat. Thoroughly dissolve the kuzu in water, add it to the juice while stirring, then return the pot to the burner. Stir constantly until kuzu thickens and becomes translucent. Simmer a minute more, then remove from heat. Allow to cool for a few minutes before serving. *** TRIDOSHIC Observation: Kudzu is a legume, used traditionally in China and Japan. Its starch molecules enter the intestines and relieve the discomfort caused by overacidity, bacterial infection, and - in the case of diarrhea - excess water. For abdominal aching and intestinal irritation, a bowl of kuzu gruel or pudding brings quick relief.Kuzu also contains a very high concentration of flavonoids, which have a soothing effect on the digestive and circulatory systems, as an antioxidant. However, they also have the ability to inhibit the contraction of smooth muscle tissue, thereby increasing blood flow and relieving cramping in the intestines. DIGESTIVE LASSI Digestive action, when taken after meals, especially in the summer time. Ingredients for 4 glasses: 1 cup plain bio yogurt 1 teaspoon of Himalayan salt # teaspoon of ground cardamom # teaspoon of fresh grated ginger 1teaspoon of cumin seeds, crushed 3 cups of water Preparation: In a pitcher, combine all ingredients and mix well with a whisk until smooth. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 41 *** TRIDOSHIC ALMOND MILK DELIGHT Traditional wedding cocktail, calming and delightful. Ingredients for 4 glasses: 4 cups of almond milk 2 tablespoon unsalted pistachios crushed " teaspoon of ground cardamon 1/8 teaspoon of nutmeg 1 teaspoon of honey 1 cup of rose water 1 cup of warm water with a few strands of saffron previously dissolved in it... Preparation: Mix well all ingredients in a pitcher, and serve cool. V-P-K+ PARSLEY TEA High in iron, vitamin A and C, potassium and calcium. Excellent cleanser and immune support. A womans tea! Ingredients for 4 glasses: 1 large bunch of fresh parsley, including the stems 4 cups of water juice of 2 lemons Preparation: In a large stainless steel pot, combine parsley and water, bring to a boil. Then reduce heat and let it simmer for 30 minutes. Strain, add lemon juice and serve warm or cool. *** TRIDOSHIC AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 42 TURMERIC TEA Cleansing and stimulating of blood circulation, excellent detox tea, as well as anti-inflammatory. Ingredients for 4 glasses: 1 teaspoon of turmeric 4 cups of boiling water 2 teaspoon of honey (if desired) Preparation: In a large stainless steel pot, combine water and turmeric, stir well. Add honey, if you wish, and serve. *** TRIDOSHIC LEMONGRASS & MINT & GINGER TEA Refreshing summer drink, to be simmered during the day, any time. Ingredients for 8-10 glasses: 1 bunch of fresh mint leaves, chopped 2 teaspoons of lemongrass 4 tablespoon of fresh ginger, chopped small 5 cloves 8 cardamom pods, slit at the end 1 stick of cinnamon broken into a few pieces 8-10 cups of pure water Preparation: In a large stainless steel pot, combine all ingredients and bring to boil in high heat. Then reduce heat and let it simmer for 6-10 minutes, depending on how strong you would like the tea. Strain and serve warm, cool, or cold, depending on weather conditions. *** TRIDOSHIC AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 43 GOLDEN MILK Delicious and healthy drink, excellent to drink in the evenings. The use of turmeric makes it have strong properties, including being anti-inflammatory, anti-oxidant, antiseptic, analgesic, strengthening immune system, anti-carcinogen, lowers and maintains cholesterol level, improves digestion, detoxifies liver, regulates metabolism, balances blood pressure, improves brain and memory, clears skin conditions, balances central nervous system, reduces tryglicerites. STEP ONE Ingredients: " cup turmeric powder # teaspoon of black pepper ground freshly # cup spring water Mix all ingredients in a small stainless steel pot, and stir well. Heat it to medium fire and continue to mix until the mixture becomes like a thick paste.Let it cool off and keep it in the refrigerator to use when needed. STEP TWO Ingredients: 1 cup of almond milk (hemp, or coconut) 1 teaspoon coconut oil " teaspoon of the turmeric paste (prepared as per above instructions) Raw honey Mix all ingredients on a small stainless steel cooking pot, except the honey. Turn the fire to medium heat and keep stirring. Let it cool to room temperature. When slightly warm, add honey to your taste. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 44 REFRESHING DETOX WATER Flush toxins, add vital nutrients and minerals to your body, supporting vitality and weight loss. Ingredients: 1/2 gallon spring water 1 grapefruit, sliced1 tangerine, sliced 1 orange sliced1 large cucumber, sliced 10-20 peppermint leaves juice of one lemon ginger cut into small pieces Additions can be green or rooibosh tea, and/or other fruits (kiwi, strawberries, mandarin, pineapple) AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 45 GREEN JUICE RECIPE FOR VATA 1 cup of spinach leaves 1 cucumber (without seeds) wedge of lemon with peel1/2 piece of ginger 1 apple apinch of cinnamon Add some warming spices to improve digestion, like ginger and cinnamon. Diluting 50% juice and 50% warm water is excellent for Vata constitution. Only one cup of this blend should be taken at a one time. GREEN JUICE RECIPE FOR PITTA1-2 branches of kale 1/4 cucumber1-2 coriander stalksFresh mint leaves to tasteWedge of lemon with peel 1/4 beetroot 1 tbsp of aloe vera gelPitta constitution has a tendency to inflammation, skin irritations and high acidity, so this cooling green juice is amazing to counteract these effects.Adding mint and aloe vera, which are also cooling in nature, is very beneficial for Pitta constitution.Adding beets promote the flow of bile, which can get thick and sluggish with Pitta aggravation. Dilute this recipe half juice, half room temperature water. GREEN JUICE RECIPE FOR KAPHAFor Kapha constitution liquids are not highly recommended. They can have very small quantity of juices. Best greens with more sharp species, like black pepper, AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 46 some mustard seeds, pippali and ginger powder. ABOUT GHEE In Ayurveda tradition, ghee is recognized for boosting immunity, (ojas), and balancing Vata and Pitta. Nowadays, scientists believe that trans-fats are the main cause of heart disease, rather than high cholesterol. Trans-fatty acids are defined as toxic fats in refined oils and margarine resulting from modern methods of hydrogenation. Research shows that in 1900's Americans ate six times as much butter as they do today, and had virtually no heart disease. Today's butter is much higher (at least 100 times) in trans-fats than 100 years ago and heart diseases strikes two out of three people. A research study published in 1967, uses two populations in India: one living in northern India - meat and ghee eaters. They did in fact have high cholesterol. The second sample was from southern India: they were vegetarians but ate margarine and refined polyunsaturated vegetable oils. This second group did have lower cholesterol levels, but they had 15 times higher rate of heart disease than the northern population. Ghee is made from cow's butter and contains cholesterol and saturated fats. Cholesterol is necessary for a healty brain and liver, and for cushioning the body's organs. This type of essential fat is called "happy fat". Batric Acid which is found in saturated fats seems to inhibit the growth of tumors. Some Ayurvedic practitioners reccommend not eating ghee in case of high cholesterol. Others suggest cooking guggul and/or triphala with ghee, to counterbalance its effects, as guggul is known for reducing bad cholesterol. Another key component of ghee is CLA (conjugated linoleic acid). Recent studies show that it slows the progress of some types of cancer and heart disease, and may also help reduce body fat while increasing lean muscle mass. Ayurveda considers health to be a result of the harmonious flow of the 5 within the body. This means that life forc is flowing through the body without interruptions or blockages, embracing the nature of the 3 doshas ~ Vata, Pitta, Kapha, all as essential part of the our life forc. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 47 Ghee nourishes the 3 doshas, thus collaborating for the balance of their functions. Ghee builds marrow, semen and ojas (life sap). It improves intelligence, memory, vision, voice, digestion, and nourishes the lungs, liver, kidneys and brain. Also, it is lactose free - so is beneficial for those who cannot drink milk or eat cheese. Ghee is satvic, bringing balance to all doshas when used in moderation. DOSAGE VATA and PITTA : Generally 1 tsp. of ghee per mealis beneficial KAPHA:1 or 2 tsp a day is best. Taken with herbs and foods, it transports nutrition to all 7 tissue layers. It is important to use organic ghee, free of chemicals, hormones, antibiotics, and no GMS's (genetically modified organisms).AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 48 BASIC DAILY RECIPES SAFRRON RICE 5 threads of saffron 1 tablespoon o water 1 1/2 cup of basmati rice 1 tablespoon of ghee 4 bay leaves 6 small pieces of cinnamon bark 6 whole cloves 1/2 tespoon of himalayan salt 6 whole cardamon pods 4 cups of hot water Soak the saffron threads in the tablespoon of water for at least 10 minutes. Wash and rinse the rice twice and drain. Heat the ghee over medium fire inside a large pot. Then add the bay leaves, cinnamon, cloves, salt and cardamom, mix well for a few minutes. Turn the heat low, and add the rice to the spices, and sautee for 2-3 minutes. Then, pour the water and the soaked saffron, bring to a gentle boil and let it boil uncovered for about 5 minutes.Turn down the heat to low-medium, partiallycovered. Continue to boil gently, for another 5 minutes, stirring to avoid sticking at the bottom. Turn the heat to low, fully cover the pot and let it simmer until the rice is tender, approximately 10-15 minutes. Notes: Saffron is sweet, astringent, and bitter to taste. It has a heating vipaka, and is balancing for 3 doshas, improves digestion and supports blood circulation., specially revitalizing the female reproductive system. *** TRIDOSHIC Serves 6 people. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 49 YELLOW DAL Split yellow mung dal cooks well faster than other pulses, and is balancing for 3 doshas, nourishing and easy to digest. Ingredients for 4-6 servings: 2 cups of split yellow mung dal 5-6 cups of water 2 # piece fresh ginger cut into small pieces " teaspoon turmeric 1 teaspoon ghee Separately, spice mix: 1 tablespoon ghee 1 teaspoon whole cumin seeds ! cup onion cut small 1 tablespoon fresh ginger grated salt Garnishing: " cup fresh cilantro leaves chopped1 tomato sliced Preparation: In a large pot, combine all the ingredients for the dal and bring to a boil. Reduce heat and simmer for about 20-25 minutes in medium-low fire. In a frying pan, heat the ghee, add cumin seeds and let sizzle for about 30 seconds. Add remaining ingredients for the spice mix. Reduce heat to medium-low and saut onions until slightly brown, about 6-8 minutes. To serve, spread dal on each plate and spread the spice mix on top, garnishing with cilantro and tomatoes. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 50 CARROT RAITA 1 cup of raw carrots 1/2 cup green chilli chopped very fine 2 tablespoon of ghee 1/2 teaspoon of black mustard seeds 1/2 teaspoon of cumin seeds 1 pinch of asoefetida 1 handfull of cilantro leaves chopped 1 cup of plain yogurt 1/4 teaspoon of himalayan salt Wash and grate the carrots finely. Stir the carrots into the yogurt and mix gently. Heat the ghee in a small saucepan, over low fire, and add the mustard seeds, cumin seeds, and asoefetida. Stir until the seeds start to po, then add the chili and cilantro leaves. Remove from heat fast. Mix the cooked spices and the salt with the yogurt mix. NOTE: The pungent and heating qualities of carrots may increase pitta, but this combination is balanced with the coolness of yogurt and other spices. For Pitta dosha, more cilantro and cumin can be added to cool even further. For Kapha, less yogurt and more black mustard seeds can be added. Serves 5-6 peopleAYURVEDA MANDALA SUNDARAM: INNER BEAUTY 51 MINT CHUTNEY 3 cups of fresh mint leaves 1 cup of water 1 cup of shredded coconut 1 piece of fresh ginger, peeled and cut into small pieces 1 tablespoon of ghee 1/2 tablespoon of curry leaves 1/2 cup of lime juice 1/4 teaspoon of himalayan salt Wash the mint leaves, and discard the long stems.Put the mint, water, coconut, and ginger into the blender, and let it mix weel until it turns into a paste. Heat the saucepan over medim fire and add the ghee, curry leaves. Stir for a minute ad cool. Add to the blended mix, add the freshly squeezed lime juice, as well as salt. Stir well. Refrigerate immediately. It can keep for 2 days in the refrigerator, but best to consume it fresh. NOTE: Mint is calming for Pitta, and excellent for summer days. Serves about 2 cups. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 52 DESSERTS FRUIT DELIGHT Simple and delicious, good for bones and joints. Agar-agar is extracted from several types and species of red seaweeds belonging to the Rhodophyceae class, specially (Gleidium purpurascens). It requires nothing but extraction and purification to become agar. It is a gelling agent, very easy to use.Rich in iodine, and trace minerals, had mildly laxative properties.It does not require refrigeration to set, but it is advisable to keep it on the fridge, as it is high in protein also. Ingredients for 4 servings: 2 cups of fruit of your choice (can be apples, pears, cherry, berries, bananas) sliced into small pieces 1 cup of pure water 1 tablespoon of agar flakes 1 # cup of fruit juice of your choices (according to what you have chosen before for the fresh fruit) 1 teaspoon of cinnamon Preparation: Place fruit slices in the serving bowl. Combine water and agar in a stainless steel medium size pot, and bring it to high heat, until it boils for 2-3 minutes. Keep stirring until the agar dissolves.Remove from heat, and add the fruit juice of your choice, as well as the cinnamon, again stir. Pour the fruit over, and refrigerate for about 45-60 minutes, or let it cool down to room temperature. *** TRIDOSHIC Observation: The gelling ability of agar agar is affected by the acidity or alkalinity of the ingredients it is mixed with. More acidic foods, such as citrus fruits and strawberries, may require higher amounts of agar agar. Some ingredients will not set with it at all such as: kiwi fruit (too acidic), pineapple, fresh figs, paw paws, papaya, mango and peaches, which contain enzymes which break down the gelling ability (although cooked fruit seems to lose this effect). Agar agar should be soaked in the liquid first for 10-15 minutes, then gently brought to a boil and simmered while stirring until it dissolves completely, this will take about 5 minutes for powder and 10-15 minutes for flakes. Variation: This same recipe can be made with orange juice or lemon juice, in AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 53 which case it would also be nice to add agave nectar to break the acidity, and no use of fruit pieces.AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 54 CAROB CARDAMON MOUSSE A bit of a fancy dessert, but very easy to prepare and nutritious. Ingredients for 4 servings: 6 cardamon pods, crushed 1 # cup of coconut milk 200 gr of carob powder 4 tablespoon of agar agar 1 tablespoon of kozu 2 tablespoon of vanilla extract 2 egg whites Preparation: In large stainless steel pot, combine cardamom and coconut milk and bring to boil. Remove from heat, and remove pods with a spoon. Return to heat and sprinkle with agar agar and kuzu, keep stirring until it is completely dissolved.Remove from heat and add the vanilla, and the carob. Whisk vigorously until all is well combined. Pour into a bowl, cover, refrigerate for about 30 minutes.In a medium bowl, beat egg whites until stiff. Remove the mousse from the refrigerator and fold in the egg whites. Refrigerate for another 90 minutes to set. Enjoy! V*P*K+ slightlyAYURVEDA MANDALA SUNDARAM: INNER BEAUTY 55 TRADITIONAL RICE PUDDING Yammy dessert, best to make it fresh, but can also be made with left over rice. Ingredients for 4 servings: 1 cup of basmati rice, cooked and mashed 4 cups of cows milk (K+), coconut milk, goats milk, or almond milk (*** Tridoshic) " teaspoon of nutmeg " teaspoon ground cinnamon 4 tablespoon of agave nectar 3 tablespoon of raisins " teaspoon of saffron strands mixed with 2 tablespoons of the milk of your choice, slightly warm, let it rest for 10 minutes 1 tablespoon of pistachio, coarsely chopped for garnishing 1 tablespoon of almonds, coarsely chopped for garnishing 4 drops of orange essential oil organic Preparation: In a large stainless steel pot, combine all ingredients except the nuts, and bring it to a boil Reduce and simmer, stirring so that it does not stick to the bottom, for about 20 minutes. Strain the saffron milk, and add to the mix. At the end, add the orange oil, and stir well. Place in small bowls, garnish with the nuts and serve. *** TRIDOSHIC AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 56 COCONUT ICECREAM Easy and fast to make... Ingredients for 6 servings: 1 liter Almond Milk unsweetened 1/2 liter Coconut Milk 4 cups of grated coconut unsweetened 2 bananas 1 teaspoon Cinnamon powder 1/2 teaspoon Cardamon powder 1/2 teaspoon Ginger powderVanilla extract4-6 drops Preparation: Blend all ingredients on the electric blender until well mixed and smooth. Place it inside a large bowl, or inside several small bowls. Leave it on the freezer for 6-12 hours, depending on the consistence desired. It becomes more creamy if you blend it again, once the contents are becoming solid. Serve when well solid and creamy. If you would like, add carob sauce as a topping. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 57 FOODS FOR SKIN CARE FLAXSEEDS Highinanti-inflammatorypropertiesthatcanhelpprevent skinirritation,tissue inflammation, and redness.Theanti-inflammatorypropertiesandtheomega-3fattyacidsareknowntolessen chronic conditions such as rosacea, acne, dermatitis, and psoriasis.Also,theomega-3fattyacidincreasesyourbodysnaturalproductionofoil,leaving yourskinsoftandmoisturized.Amoisturizedskinpreventsfromdryingoutand gives a healthier look and feel. COCONUT Coconut oil is often a primary ingredient in beauty products.Isverybeneficialbeyonditsnutritionalcontent.Primarilycoconutisrichinfiber, vitamins and minerals making it a good addition to your beauty regimen.Coconutoilisagreatmoisturizertoprevent dryandagingskin,delaytheonsetof wrinkles, and prevents degenerative diseases.One of the richest sources of saturated fat with about 90 percent of calories as saturated fat.Its antimicrobial, antioxidant, antifungal, antibacterial properties combined with the presence of lauric acid, capric acid and caprylic acid seem to support health at many levels. It contains lauric acid, a powerful antibacterial and antiviral agent that keeps away viruses, infections, inflammation and acne.Coconut oil is also rich in essential fatty acids and Vitamin E, which are perfect for keeping your skin moist, soft, and wrinkle-free. ALOE VERA The pure gel can be used alone or as an ingredient combined with other susbtances to create lotions, facial scrubs, and deodorants. It is also an effective moisturizer that slows down the aging process. ThegelcanbeextractedfromthemiddleoftheinteriorpartoftheAloeVeraleaf. Thisgelisthenusedtopromotethegrowthofnewcellswhiletheiranti-bacterial property is used to treat acne and other skin inflammation.AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 58 PAPAYA VitaminAandpapainhelpsremovedeadskincellsandinactiveproteins,making yourskinfeelsuppleandvibrant.Theoverflowingnutrientsof papayaarealso known to prevent dandruff and promote hair growth. So if you are trying to lose weight, consider eating papaya every day to maximize its health benefits. It is low in fructose and is excellent for digestion!The antioxidant nutrients found in it, including Vitamins C and E and beta-carotene, are great at reducing inflammation and acne. Moreover, Vitamin C may also protect your skin against sun damage. PUMPKIN A great source of valuable nutrients that makes you glow.Theenzymefoundinpumpkinisanaturalandsafeexfoliator,asafersubstituteto harshchemicalpeels.Thehighconcentrationofsalicylicacidisusedtodeepclean the pores and remove dead skin cells that build up on the surface of the skin. RED BELL PEPPERS One red bell pepper contains more than 100% of your daily vitamin C needs. It also contains significant amounts of dietary fiber and vitamin B6. Moreover, it is rich in carotenoids that can help prevent wrinkles and increase blood circulation to your skin, helping it look more youthful. Due to their carotenoids, red bell peppers are also great to fight acne. DARK CHOCOLATE Rich in antioxidants, fatty acids and flavanols that promote glowing skin.The antioxidants in dark chocolate helps to reduce roughness in the skin and protect it against sun damage. Moreover, cocoa relaxes arteries, increasing blood circulation that leads to healthier skin. SALMON Excellent food to fight stress, anxiety, and depression.It also provides most of your daily vitamin D needs, responsible for keeping heart, bones, colon and brain healthy. It also helps prevent colon cancer, anxiety, depression, heart disease and bone disease. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 59 Salmon is also rich in omega-3 fatty acids that are excellent for fighting inflammation, wrinkles and acne. Its high omega-3 content also helps hydrate your skin from the inside out. Eating salmon keeps your scalp hydrated and promotes strong, healthy hair. GREEN TEA Source of antioxidants and a unique amino acid, L-theanine that helps relaxation and lower stress. When the tea is hot, the bionic brew releases catechins, a kind of antioxidant with proven anti-cancer and anti-inflammatory properties.Green tea may also reduce your risk of high blood pressure.Drink 3 or more cups of tea every day for better results. SPINACH A healthy and nutrient-rich food, wonderful source of iron, folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. Due to their antioxidant abilities, Vitamins C, E, and A are especially great for the skin. Spinach contains antioxidants that fight against all types of skin problems, it cleans it from inside-out SEEDS Chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, and flax seeds are all great for your skin.Pumpkin seeds and sunflower seeds are both rich in selenium, Vitamin E, magnesium and protein. Selenium and protein keep all wrinkles away, Vitamin E enhances moisture in your skin and magnesium lowers your stress levels.The healthy Omega 3 fatty acids in flax, chia and hemp seeds are perfect for fighting wrinkles and acne. Plus, these seeds are rich in protein. CELERY Contains Vitamin K that keeps the blood circulation healthy and helps to reduce high blood pressure. Reduces stress level, and stress can cause skin problems, migraines and cancer, so it also helps these conditions. Celery acontains natural sodium, potassium and water, and can help to prevent dehydration. When the skin is dehydrated it gets dry, flaky, wrinkled, and rashes.AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 60 CARROTS Carrots are good for your eyes and skin health. They are rich in vitamin A and help prevent the overproduction of cells in the outer layer of the skin. Thats where excess sebum combines with dead cells and clogs pores. They especially good for clearing up breakouts.Vitamin A reduces the development of skin-cancer cells. A half-cup of baby carrots every day is good to promote a beautiful skin. TURMERIC Turmeric is one of the most powerful healing herbs. It is great for bones and joints as it has anti-inflammatory properties. It prevents metastases from occurring in many different forms of cancer. Turmerics also a natural liver detoxifier and a kidney cleanser, and it speeds metabolism and aids in weight management. It heals and alleviates conditions of depression, psoriasis, damaged skin, arthritis and much more. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 61 5. BEAUTY FROM WITHIN Beauty is an inner process. Deeply connected with our inner states of health, awareness and contentment. It is related to subtle qualities of magnetism, mystery, spontaneity, health, aliveness, and the flow of our heart and soul. So, when we take care of the body and skin, we are honoring the outer expression of what is vibrating inside us. SKIN CARE The first step is to recognize our skins tendencies, so that we can choose the most beneficial products. A Vata constitution will have a domination of air and space. The skin will tend to be thin, fine pored, may be with a darker complexion, with a whitish or greyish hue.The skin may be cool to touch, especially in the winters(hands and feet) and dry or rough or patchy and flaky in patches. It is also possible to have lack of tone or luster, chapping andcracking, dry rashes, eczema, corns and callouses. A Pitta constitution with domination of fire and water has the tendency to have a peachy, coppery, redder complexion. Oftensoft, lustrous, warm, and sometimes very sensitive. It can be prone to rashes, and inflammation. Also possible to have yellow acne with pus, blackheads, white heads and an increased general oiliness. It may experiencepigmentation and loss of pigmentation. A Kapha constitution with domination of earth and water has the tendency to have thick, moist and pale skin. It is often cool to touch, smooth, generally with a good tone, and ages well. This skin on the other hand, can be dull, sluggish, and congested, with enlarged pores,blackheads or large white pustules, or cystic formations. It can also have thick, oily secretions. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 62 Ayurvedic Home Facial 6. RECIPES FOR NATURAL BEAUTY CARE Ayurveda Home Facial Includes 7 main steps: 1. Cleansing 2. Oleation massage integrating marma points 3. Herbal steam or compress 4. Gentle scrub 5. Cleansing, nurturing mask, or facial pack 6. Moisturizing 7. Hydrating Cleansing Natural oils from the skin, as well as environmental pollutants accumulate on the surface of skin, gathering dirty, exposure to cigarette smoking, and making the outer layers of the skin a good home for bacteria. This initial cleansing removes this accumulation, as well as, previous makeup. For Vata skin (Dry) use sesame or almondoil as base, in combination and with essential oils of sandalwood,chamomile roman, or jasmine. For Pitta (oily) use jojoba oil with essential oils of neroli, rose, lemon, sandalwood, or cypress. For blemished skin, use sunfloweroil in combination with lavender and tea tree oil, or bergamot and lemon. For Kapha skin (thick, oily, dull) use almond or sesame as baseand add neroli, lavender or frankincense. Traditionally Ayurveda uses Ubtans (a mix of herbal powders) to scrub the skin. All these fine powders improve circulation, soothe, heal, and bringa glow to skin complexion. A tridoshic ubtan powder can contain corriander,cumin, lemon peel, fenugreek, AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 63 sandal wood, orange and lemon peel, nutmeg, tulsi, saffron, fine lentil or azuki beans powder, chick pea flour or clay. We can also add Ayurvedic herbs such as Licorice, Manjishta, Lodhraand Neem. You can mix this powder with water or milk or cream for dry skin, with diluted lemon juice or yogurt for oily or blemished skin. Youcan also add a little wheat germ oil or vitamin E oil for matureskin. Oleation or facial massage Use only cold pressed nuts and seed oils to which you can add essential oils. You can create your own oil with this formula. See list of essential oils for each dosha. 10 parts base oil 1 part wheat germ oil 20 drops of essential oil per 2 fl.oz of base oil. Herbal steam & compresses

Herbal steams with fennel or rose petals, pearls or a variety of herbs can be wonderful for the skin.For congested and acned skin they can be immensely clarifying and opening up the complexion.A steam deep cleanses, while the moisture softens the dry outer edges of the skin, making them easier toremove, leaving behind a radiant complexion. Applying oil followed by steaming greatly reduces Vata. If youhave dry or mature skin steam only once every 2 weeks.Once a week is good for normal or oily skin. Ayurvedic steam has the following effects: 1. increasing circulation 2. detoxifying 3. soothing and healing 4. softening and opening AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 64 In general, Bay Leaf draws circulation towards surface and Licorice(Yashti- Madhu) pulls out impurities. You can also add rose petals, lemon peel, and tee tree oil. Compresses are an excellent alternative tosteam. Hot or cold, they moisturize the outer layers and stimulate skin activity like when using steam. The skin becomes soft and more receptive to the treatments. Rose hydrosol, chamomile hydrosol, lavender hydrosol, or even plain warm water is excellent for compresses. Masks Masks extract toxins from deeper layers in the skin, preventing or eliminatingblackheads and acne; they nourish by providing necessary nutrientsand refine pores, heal scarring, even out color tones, soothingand moisturizing the skin. Masks can also stimulate the deepest layer of the skin for new cellular growth. For normal to dry skin you can create a mask with6 parts clay 2 parts aloe Vera juice egg white 1 part honey For oily skin use 5 parts clay 1 part honey 1 part aloe verajuice 1 part fennel tea or lemon juice For blemished skin use6 parts clay 1 part yogurt 2 parts jojoba oil Face packs AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 65

These are softer and more porous types of face masks. They allow the skin to breathe, are more gentle and can be left on longer. You can use this for your entire body. ** For normal skin (no strong tendencies) you can use avocado, banana, peach, nectarine. * For dry skin (Vata) use avocado, banana, carrot, pear and melon. * For oily skin (Kapha) use cabbage, cucumber, lemon, pear, and tomato. * For mature skin (Pitta) use apple, avocado, and grape. * For blemished skin try apple, cabbage, grape or tomato. Toners A good toner removes all residue from previous procedures. * For normal skin use rose hydrosol or witch hazel with equal amount of herbal tea. * For dry skin use only pure rose hydrosol. * For oily skin use Tulsi water (Holy Basil) or fennel tea. * For blemished skin use equal amounts of witch hazel and Tulsi water. Moisturizing All skins need moisture - including the oily ones. Moisture not only plumps outer layer of skin making it smooth, silky and soft; but makes a protective barrier that prevents any moisture frombeing pulled out from the skin. A basic moisturizer can be made with aloe gel plus cocoa butter and rose hydrosol. A base oil can be added according to doshic tendencies, for ex. sesame or almond for Vata and Papha, sunflower for Pitta skins. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 66 Marma points for facial care Marma means secret, hidden, and vital. Marma points are points of connection between the physical body and the subtle energetic body. Marma points can be used in self massage or massaging others to balance sublte levels of energy, restore normal organ function, energize or relax. Traditionallymedicated oils were used to energize and massage the Marmas. We can also use essential oils blends. Marma points are massaged most often, withthe thumb. Start with small, gentle clockwise circles, moving outwardsand then back inwards, slowly increasing pressure, outward, inward,in ever increasing and decreasing circles. Perform about five circlesgoing out and five circles coming back, following in the same way for about three times. Marmapoints which are congested or out of balance will be tender and painful. Shankha Marma is located above and in front of ear is usuallymassaged with lavender, eucalyptus or peppermint Responsiblefor clear hearing. Utkshepa Marma is located above and behind the ear, and is used to increasing awareness and brain activity.The oils used arebasil, camphor, and rosemary. The Apa points at the temple play animportant role in vision and clary sage, lemon or basil are excellent. The Ajna between the eyebrows is responsible for the 6th Chakra, inner vision and the pituitary. Lavender, jasmine, sandal wood and holy basil are best for this Marma. Day to day stresses, anxietyetc, vanish when we massage this point. The Adhipati Marma is locatedat the top of the head and controls the pineal, self AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 67 realization andbalances the 7th Chakra. This point is best massaged with Frankincenseor Myrrh. The Nadi (energy channel) which is situated at back top of the head influences the posteriorpituitary and is massaged with brahmi or sandalwood. Rasayana Natural Rejuvenation Therapy An age-old rejuvenation therapy, which imparts natural treatments to maintain and improve body functions, including the brain.Rasayanas can help increasing resistance against disease, enhancing health, vitality, and delaying the aging process.Chyavanprasha Rasayana is one of the old age Rasayanas. A jam like substance made inanalchemicalprocess,withmorethan49herbs,cookedoverseveraldays.The main ingredient is amala fruits, containing extremely high content of Vitamin C. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 68 7. INQUIRY

1. In your relationships, what do you keep saying and doing mechanically, over and over? 2. What is beauty for? 3. What are your main believes about yourself as a woman/ as man? 4. What words come to you when you look at yourself in the mirror? AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 69 8. WELCOMING RITUAL Padha Abhyanga : foot massage Has been used as a traditional welcoming ritual since ancient times. An invitation: You are receiving someone and washing his/her feet You are opening your heart and space to a guestHow do you receive your guest?Stay open to whatever he/she may bring to you Align with the intention of connection with the earth through the feetAlign with the intention of connection with the heart through the hands Enhances: Grounding Connection with the force of gravitySupport from Earth Confidence Connection with legs and pelvic floor, support for back and head Movement Flexibility Improves:Eyesight and hearing, as the nerve endings in the sole of the feet are connected with the head. It is known in Ayurveda, that feet massage especially supports healthy vision, as it stimulates the optic nerve, thus promoting and improving eyes health and relaxation.Strength on legs, pelvis and supports back flexibility. Suggested especially for: Insomnia Fatigue Feeling of insecurity and difficulties with practical aspects of daily life. Decreases: Vata AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 70 Affects dhatus: RAKTA blood circulation Hands and feet may have a tendency to feel cold when the circulatory system is not stimulated enough through movement and exercise, or when there are specific blood deffiencies. Feet and hands massage improves local and overall circulation, balancing body temperature and supporting health throughout the whole body. MANSA muscles Most people do not walk or exercise enough to maintain muscle tone and support for legs and feet. Feet massage improves flexibility and muscle tone, thus offering a better grounding and support for legs, and consequently spinal balancing.Health muscle tone enhances walking and running, as well as supports bone alignment. ASTI bones The design of our feet suggest an extremely flexible structure, however due to lack of exercise, often to early childhood habits, the feet tend to become rigid and loose their ability to flex and move easily. Massage supports bones health and alignment, therefore improving posture and muscle strength. MAJJA tendons & ligaments Nerve endings are located in the head, feet and hands. When they are stimulated regularly, this routine maintains and benefits an overall healthy nervous system, a balanced spinal cord and irrigation to all organ systems. Touching the sole of the feet stimulates and balances the central nervous system. The immediate relaxation that occurs when someone touches your feet is a result of releasing build up tension on the central nervous system. Calming, soothing, strengthens central nervous system. Feet massage prevents cracking and dryness of soles and heels, numbness, roughness, tiredness. In case of acute or chronic pain, working on the reflex points can have an immediate effect. AYURVEDA MANDALA SUNDARAM: INNER BEAUTY 71 THE SEQUENCE !Start with the foot bath !Prepare it according to season, climate, dosha, intention, present conditions !Relax next to the person, may be just holding their feet gently, washing the lower legs, making them feel welcomed and received in your space !Give them enough time to arrive and feel the ground !Ask them to take one foot out of the water, dry it, them ask them to take out the second one, dry it !Ask them to move to the table and lay down on their back !Make sure that there are enough pillows under their knees, and that the back is relaxed !Start pouring warm oil on your hand and them on the first foot you choose to touch !Initially play with spreading the oil, and massage the whole foot with both hands, mostly stretching and flexing !Follow up with reflexology points if you have a chart that shows where the main areas