Take back control

of your body!
Immunity
Master Class

HANDBOOK
 Health is not a mere Modern medicine uses a single approach.
Ayurveda offers an approach which caters
absence of disease. Health is for your uniqueness. It offers you an alliterative
being established in the self. or complimentary path to great health.

“Health is the dynamic WEST

MODERN MEDICINE
EAST
AYURVEDA

expression of Life” HUMAN BEING Mind, Body, Spirit full of energy,

Physical Body energy controls the structure.
Sri Sri Unique individuals

If you have imbalance you Treating the disease

FOCUS
Preventing the disease

don’t have health.

“Disease” care “Health” care

Subjective
Test results DIAGNOSIS
Ayurveda is a system of healing that has its roots in ancient India. It is thought Understand the patient
by many scholars to be the oldest healing system in existence on our planet.
“Ayur” means life and “veda” means knowledge.
Stop the symptoms Stop symptons
TREATMENT
“Quick fix” the problem and the root causes
Ayurveda is a medical science and its purpose is to heal and to maintain the
quality and longevity of life. Multiple approach
Can be single approach
Diet, lifestyle, herbs, meditation,
medicine or surgery
 yurveda (EYE-yer-Vay-duh) is a sister science of yoga and is a way to manage
A pranayama, physical treatments
our health on all aspects of life as a whole.
Synthetic drugs Natural therapies
Ayurveda knows we are individuals and provides a customised approach to
health by recognising we all have different needs. Accordingly your body type, Customized therapies
n/a
per person
it provides a unique pathway to achieving health.

CONNECTION TO We are part of nature and

No connection to nature NATURE nature governs us

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What is Immunity?
Ojas - the nectar of life
What is ojas (OH-Jus) is the essential
energy of our vitality, immunity, strength,
luster and health.
Ojas is the pure sense of all bodily tissues which means that
after all the tissues in the body have gone through their
transformative digestive processes ojas, is what is left. Ojas is our
immunity and responsible for reproduction and creation. We
only have a tiny bit, a few drops, and it lives in the heart. People
with good ojas rarely get sick and often avoid contracting even
the most contagious office bugs. Conversely, those with low or
low quality ojas will get sick often.
When ojas is low, we feel physically and mentally weak, worried, anxious, unstable
and our complexion turns lifeless as our physical body gets rough and thin. When
ojas is strong and healthy, the eyes are full of luster and life, we have confidence,
clarity of mind, enhanced creativity, efficient digestion and potent fertility. To
produce enough high quality ojas, we need to put pure nourishment in our bodies.
Ojas also supports us mentally - it is the source of our creativity and mental
resilience. When Ojas runs out we die. So, we want to look after our Ojas! The
best way to look after your Ojas is to ensure it is well nourished and to ensure we
don’t deplete it through our activities.
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What enhances Ojas?
• Ghee is the best ojas enhancer
• Organic whole milk (unhomogenised raw is the best if you can find it)
• Honey (non heated)
• Dates
• Basmati rice
• Almonds
• Warm cooked foods
• Good quality sleep
• Joy with family and friends or pets, laughter
• Proper diet according to your body type with foods close to nature
• Stress management through various pranayama - breathing meditations
What depletes Ojas?
• Improper diet: excessive alcohol, caffeine, carbonated drinks, fast food, stale food, reheated,
microwaved, frozen, overly cold or raw foods
• Anything in excess including work, stress, worry/anxiety, sex and exercise
• Lack of sleep or poor quality sleep
• Physical trauma
• Psychological trauma
• Excessive exercise
• Overall sadness, consistent irritability or anger
• Chronic wasting diseases such as tuberculosis, chronic ascites, diabetes, chronic asthma,
rheumatoid arthritis, cancer, typhoid fever, ulcerative colitis or any autoimmune disease
“Ojas is the essence related to vitality and immunity. It is like honey. As the honeybee collects the
minute molecules of the essence of hundreds of flowers and accumulates them in the honeycomb,
Ojas the pure essence of all bodily tissues, circulates via the heart and throughout the body to
maintain the natural resistance of the bodily tissues. Ojas fights against aging, decay and disease. A
person who has good Ojas rarely becomes sick”
Dr Vasant Lad (textbook of Ayurveda, Fundamental Principles)
Ama, Agni and
the Disease Process
An excerpt from Dr Vancent Lad “The complete Book
of Ayurvedic Home Remedies” Pg 41.
The body’s biological fire, which governs
the transformation of matter into energy, is of
thirteen major types.
The central fire, called Jatharagni, governs the digestion and assimilation of food.
The other agnis (the fire component in the cells, tissues and organs) perform
the local process of digestion and nutrition. When agni is robust and healthy
then whatever a person eats, the system digests, assimilates, and absorbs it, then
eliminates the impurities. But when the dosha are aggravated because of poor diet,
an unhealthy lifestyle, or negative emotions, they first affect agni, which becomes
unbalanced. When agni becomes weakened or disturbed, food is not properly
digested.
The undigested, unabsorbed food particles accumulate in the gastrointestinal
tract and other subtle sites in the body and turn into a toxic, sticky, foul-smelling
substance called ama (AH-muh). (Ama may also be formed by bacteria invasion and
cellular metabolic waste.) In the third stage of the disease process (“spread”), ama
overflows from its site of origin to other bodily channels such as the blood vessels,
capillaries and lymphatics, and clogs the channels and the cell membranes.
When these molecules of ama clog the channels, the cellular intelligence (prana)
which is constantly flowing between the cells gets blocked, and some cells become
isolated. An isolated cell is a lonely cell, and a lonely cell is a confused cell.
Pathological changes begin to occur. But the root cause of cytopathological change
is the movement of these molecules of ama. This is why ama has to be eliminated
from the body.
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AGNI - Digestive Fire
The body’s internal digestive fire (metabolism) is called our agni. When Agni
functions properly, whatever we have eaten gets digested and absorbed by the
body. The body uses what it needs and then eliminates the rest as waste. However
when dosha (bodily bio-elements or doshas called Vata, Pitta and Kapha) are
imbalanced due to lifestyle, diet, negative emotions, etc., agni becomes weakened
or disturbed and cannot function properly. Most disease and imbalance is caused
by malfunctioning agni, so it’s important to know what it is and how it is
supposed to work.
Most disease and imbalances is caused by
malfunctioning agni.
AMA - Toxins
Toxins are created by stale or left over food but not solely food. As with all things
in Ayurveda, emotions, stressors, lifestyle and environment (all connected) also play
a huge role in how we digest. Of course, food is what we digest, but digestion also
includes all information we absorb with the five senses, taste being only one of the
five. When dosha are imbalanced due to lifestyle, diet, negative emotions, etc.,
agni’s function becomes weakened or disturbed and leaves undigested food behind.
It sounds complicated and difficult to get ama, but it’s kind of easy if we’re not
paying attention. How many times have we eaten on the go, while working, during
intense conversation, or while nervous? How many times have we gone back for
seconds even though we were full? How often have we had an ice cold fizzy or
alcohol beverage with our meal? All of these eating practices can cause ama.
When to detox?
Now, who can do a detox? How do you know you have residue/toxic buildup?
Fatigue, digestive disorders, irregular sleep patterns, tired eyes, hair loss, attention
deficiency, forgetfulness, body aches/headache, laziness/lethargy, intestinal parasites,
sinusitis, skin allergies are some of the signs indicating a toxic residue in your body.
Go through the following questionnaire to understand if you have
residue or toxin buildup.
1. Do you have a blocked/congested feeling?
2. Has your energy drained out. Have you lost strength?
3. Is there heaviness/lack of clarity/groggy feeling in your body?
4. Do you feel there isn’t any proper movement? Constipated/bloated/heavy
abdomen/improper bowel movements/breathing heavy?
5. Are you lazy/not having inclination to work/activity?
6. Do you have colds several times a year?
7. Are you lethargic when you wake up in the morning?
8. Lack of appetite/indigestion is usual?
9. Do you often have to spit?
10. Do you feel your food is tasteless?
11. Do you always feel tired and exhausted?
12. Do you have physical weakness?
If it is a yes for any of these or all of these, it’s time for a cleansing.
This can be accomplished, depending on you and your needs, at home or
in-house by your practitioner
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Prakruti body constitution
Questionnaire
There are no “good types” or “bad types”.
“Each type has its own path to excellence, and its own pitfalls.”
To determine your Prakruti (body constitution), choose answers based on your
natural state of being throughout your life. The focus is you, the real you, not what
happens to be true recently/temporarily, nor what you wish to be. You may float
between two answers and in that case, tick both. Add up the totals for each a, b
and c in the end.
1. Physique
a. I am a slender person and hard to gain weight
b. I am medium build - more or less steady weight
c. I am well built and I gain weight easily
2. Skin
a. My skin is dry, thin and easily cracking
b. My skin looks flushed; I have lots of moles and freckles on my body
c. My skin is smooth and soft, looks pale at times
3. Hair
a. My hair is dry, thin and brittle
b. My hair is neither dry nor oily (for men: I have a receding hairline)
c. My hair is thick, full, lustrous and slightly oily
4. Face
a. My face is oval
b. My face is triangular (pointed chin, prominent jaw line)
c. My face is round
5. Eyes
a. My eyes are small; they feel dry often and have a bit of dullness
b. My eyes are medium in shape; sharp and penetrating
c. My eyes are big and round in shape, with full eyelashes
6. Hands 12. Sleep
a. My hands are generally dry, rough; I have slender fingers; dry nails a. I sleep light, easy to wake up on my own
b. My hands are generally moist, pink; medium fingers; soft nails b. I sleep well, can go back to sleep easily after being interrupted
c. My hands are generally firm, thick; thick fingers; strong & smooth nails c. I love to sleep and it’s difficult to wake me up

7. Joints 13. Voice

a. My joints are bony and they often crack a. My voice is weak/hoarse/high-pitched
b. My joints are loose and moderately covered with more muscle and soft tissue b. I have a strong voice, I talk loudly at times
c. My joints are covered with more muscle and soft tissue and sturdy c. My voice is deep, with a good tone

8. Appetite 14. Weather preference

a. Varies, sometimes I feel hungry, sometimes not, I feel restless if I don’t eat a. I love warm weather and dislike dry and cold weather
b. I have a good appetite. If I don’t eat I get irritable and angry b. I enjoy cool weather, I cannot tolerate warm climate
c. I have moderate appetite. I can be without food easily for a day c. I like warm but dry weather, do not have total intolerance to any climate

9. Sweating 15. Stamina/Physical Strength

a. I do not sweat much a. I like to do things in spurts and I get tired very easily
b. I sweat profusely (and have an unpleasant body odour due to sweating) b. I have medium stamina
c. I never sweat, unless I do hard physical work c. I can work long hours steadily and do not get tired easily

10. Thirst 16. Actions

a. I feel thirsty occasionally, not steadily a. I walk and talk fast
b. I feel extremely thirsty b. I am determined and precise in my ways and actions
c. I do not feel thirsty normally c. I am slow and steady in walk and talk

11. Bowel movement 17. Activities

a. I tend to be constipated a. I am a very active person, always on-the-go, normally act without even thinking
b. I have regular bowel movements, often loose stools b. I usually think well before I act, and am passionate in my activities, until I achieve
c. I have normal bowel habits c. I am not in a rush to act but steady and consistent in my activities

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18. Mind 23. My hobbies
a. I become restless easily a. I like drawing, painting, dancing and travelling and other creative arts
b. I get impatient easily b. I like sports and adventurous games
c. It is not easy to irritate me but I get bored easily c. I like collections, gardening, reading, knitting and observing nature

19. Mental disposition 24. My inner drive

a. I am enthusiastic and light a. I am spontaneous
b. I am passionate and intense b. I am a list maker. Unless I plan, I don’t do anything
c. I am caring and supportive c. I don’t like to plan, I do not mind following others

20. Emotions 25. In a new situation

a. I am concerned about small things; often feel anxious and nervous a. I jump in and try anything
b. I feel irritable and angry if things don’t happen to my expectation b. I try to pull it the way I want it
c. I get easily depressed and can be withdrawn c. I take things as they come

21. Making decisions 26. Memory

a. I do not find it easy to make a decision and tend to change my mind very often a. I can learn things quickly and forget quickly
b. I can make a decision quickly and am capable of modifying it easily b. I store what I want to remember and never forget
c. It takes me a long time to make a decision but I am not very comfortable with c. It takes me a while to learn/memorize things, but then I never forget them
further modifying it
What am I?
22. I do things because: Total (a) = Vata
a. I cannot be without doing Total (b) = Pitta
b. I want to achieve and accomplish Total (c) = Kapha
c. I am supposed/asked to do it

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Prakruti: Our Unique Nature
Knowledge of your body type enables you to
evolve to a more ideal state of health. One of
the things that Ayurveda is best known for is its
idea of ‘Constitution’, Or ‘Prakriti’ in Sandskrit.
I think people love this concept so much because it can be
such a useful positive tool for self-understanding. There are 3
main body types - Vata, Pitta, Kapha.
The Vata Body Type
Understanding Vata Prakruti (Vata Personality)
• Light body frame and low body weight
• Less stamina and resistance to disease
• Constipation and weight loss very common
• Voice is either low and hoarse or high-pitched
• Light and quick, or frail movement
• Talkative
• Light, interrupted sleep
• Visible network of veins on hands and legs
• Nature and emotions are variable
• Quick initiation of action, spontaneous
• Quickness in passion, affection, aversion or disinclination
• Learns quickly, tends to forget quickly
• Lively, enthusiastic and creative
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• Difficulty in undertaking work that requires too much physical activity or
constant attention
• Lacks consistency in action
• Dreams of activity, flying, fearful and anxious situations
The Vata body type, or dosha, integrates the elements of air and ether and represents
movement in the body. The Vata dosha is responsible for all motion-related processes
in the body; from the blood circulating through the veins and arteries, to breathing,
digestion and nerve impulses running from the brain. Essentially, Vata is the catalyst
for all functions in the body. Without Vata’s involvement, the other two doshas of
Pitta and Kapha would not be able to function.
The basic theme of the Vata type is “changeable” Vata people are unpredictable
and much less stereotyped than either Pittas or Kaphas, but their variability - in
size, shape, mood and action - is also their trademark. For a vata person, mental
and physical energy come in bursts without steadiness. Vata constitutions often feel
hungry at any time of the day or night. They love excitement and constant change
so they sleep at different times every night, skips meals, and keep irregular habits in
general. They digest food well one day and poorly the next. They display bursts of
emotion that are short lived and quickly forgotten. They walk and speak quickly.
Common Vata Signs and Symptoms
In excess, the dry and rough qualities of Vata may manifest themselves as dry or
brittle skin, lips, hair, nails or bones (e.g. osteoporosis), as constipation, feeling “dry”
emotionally, insomnia or feeling “spacey” or insecure.
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The Pitta Body Type resent having your time wasted. You may wake up at night feeling hot and thirsty.
You can take command of a situation whereas others may find you too demanding,
Understanding Pitta Prakruti (Pitta Personality) sarcastic or critical at times. Pitta’s also have a determined step when they walk.

• Medium body frame, and weight Common Pitta Signs and Symptoms
• Intolerance to heat, and tendency to flush (dislikes hot drinks, food and
environment.) When Pitta is in excess, the following signs or symptoms are common:
• Excessive hunger and thirst • Red, inflamed skin rashes, acne, cold sores
• Rapid digestion and metabolism • Acute inflammation in body or joints
• Lots of moles, freckles or pimples • Acid reflux, gastric or peptic ulcers, heartburn
• Early appearance of wrinkles • Nausea or discomfort upon missing meals
• Balding and hair-falling tendency • Loose stools
• Profuse sweat and urine, strong body odour • Uncomfortable feeling of heat in the body
• Softness in joins and muscles • Frustration, anger, irritability
• Medium fertility • Impatience, criticism, intolerance
• Sharp, intelligent and creative in nature • Red, inflamed or light-sensitive eyes
• Radiant, valour, proud • Excessive perfectionist tendencies
• Tendency towards anger, wealth, life-span and knowledge • Intolerance to heat, and tendency to flush (dislikes hot drinks,
food and environment)
• Requires a job in cooler atmosphere with creative, intelligent work
• Excessive hunger and thirst
• Dreams are fiery, gold, sun, lightening, quarrels, struggles
• Early appearance of wrinkles
• Balding and hair-loss tendency
The Pitta body type, or dosha, combines the fire with the water element and
stands for the energy principle. The primary function of Pitta is transformation • Profuse sweat and urine, strong body odour
and Pitta controls digestion, metabolism and energy production. Pitta regulates • Dreams are fiery, gold, sun, lightening, quarrels, struggles
body heat through transformation of food to energy, controls enzymes and even
neurotransmitters.

The theme of the Pitta type is “intensity”. Anyone with bright red hair and a
florid face contains a lot of Pitta, as does anyone who is ambitious, sharp witted,
outspoken, bold or argumentative. The combative side of Pitta is a natural tendency,
but it does not have to be expressed. When in balance, Pitta types are warm and
ardent in their emotions, loving, and content. A face glowing with happiness is very
Pitta. It is also a very Pitta characteristic to feel frantically hungry if dinner is half an
hour late. If you are Pitta you live by your watch (generally an expensive one) and

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Dinacharya - The Daily Detox
Digestive System
Intensive Activity
MAIN MEAL

10am 2pm
Brain & CNS
Sadhana
Medium Activity
More Water PITTA Light Nap (Siesta)
LIGHT BREAKFAST
LIGHT MEAL

KAPHA VATA

6am 6pm

VATA KAPHA
Respiratory System Relax
Wake up Slow Down
Before Sunrise NO FOOD
NO FOOD
PITTA

2am 10pm

Liver, Gall Bladder

Deep Sleep, Deep Detox
NO FOOD
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The Kapha Body Type The basic theme of the Kapha type is “relaxed”. Kapha dosha, the structural
principle in the body, brings stability and steadiness; it provides reserves of physical
Understanding Kapha Prakruti (Kapha Personality) strength and stamina that have been built into the powerful, heavy frames of typical
Kapha people. Kaphas are considered fortunate in Ayurveda because as a rule they
• Hefty, robust and thick body frames with good, strong musculature enjoy sound health; moreover, their personalities express a serene, happy peaceful
• Good strength, immunity, vitality view of the world. It is very Kapha to mull things over for a long time before a
• Digestive and metabolic rate is slow decision, wake up slowly, lie in a bed a long time, and need coffee once you are
up, be happy with the status quo and preserve it by working with others, respecting
• Longer life-span with good health
other people’s feelings. You may have a tendency to seek emotional comfort
• Requires less food and drink from eating.
• Smooth and deep voice
• Smooth, delicate, fair skin Common Kapha Signs and Symptoms
• Clear eyes, clear face • Excess mucous
• Often good looking • Thick, white tongue coat
• Calm and quiet nature • Digestive and metabolic rate is slow
• Slow food intake and speech • Slow, sticky, sluggish bowel movements
• Steady energy; slow and graceful in action • Overweight
• Low body temperature, sweats less • Difficulty getting up in the morning
• Strong, well-formed joints • Feeling slow, foggy, dull, lethargic or heavy
• Dislikes cold or humid climates • Easily attached or possessive
• Long-term memory • Complacent or stubborn
• Attachment and detachment is slow • Tendency for “emotional” overeating
• Walks slowly with stable footsteps on the earth, walks like a swan • Low body temperature, sweats less
• Generous, intelligent, enthusiastic, strong, have plenty of means, resourceful • Dislikes cold or humid climates
• Can carry out work that is heavy or strenuous • Dreams are of birds, swans, river, lake, ocean, romantic events
• Dreams are of birds, garlands, swans, river, lake, ocean, romantic events

The Kapha body type, or dosha, integrates the elements of earth and water and
represents the structure principle. When balanced, the Kapha constitution lubricates,
nourishes and moisturises our cells, tissues and organs to ensure their integrity
and health.

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 Why does your Pitta go out of balance?
Imbalance
Continuous intake of Pitta-aggravating foods
Why does your Vata go out of balance? (spicy, sour and salty foods).
Continuous intake of Vata-aggravating foods Pitta aggravating foods
(cold, dry or rough diet). Pickles, sauces, vinegar, food containing yeast, deep fried food, alcohol,
stale food, artificially coloured and flavoured food, ice cream, chocolate, white
Vata aggravating foods sugar, candies, salted food, soft drinks, white flour (cakes, biscuits, white bread), red
and green chilli. All of these, even in small amounts, can cause pitta imbalance.
White flour (cakes, biscuits, white bread, pizza etc.), soft drinks, white sugar,
chocolates, deep fried food, fermented food, alcohol. All of these, even in small
amounts, can cause vata imbalance. All dals except mung dal, tomato, mushroom, carrot, beets, pepper, ginger, mustard,
garlic, cloves, sour and unripe fruits, cheese, sour curd, sour cream, sesame oil, all
Channa dal (yellow peas), potato, cauliflower, cabbage, dry peas, all dals except nuts except coconut - All of these in excess aggravate pitta.
mung, white rice, groundnut (peanuts), fried nuts, corn, dry oats, rye - All of these in
excess aggravate vata.
Other factors which cause pitta imbalance
Other factors which cause vata imbalance • Starving, ignoring hunger pangs, impure food and water
• Starving, eating less food, habitual skipping of meals or ignoring hunger pangs • Reacting to stress with anger and frustration
• Regular consumption of alcohol, tobacco or drugs • Placing excessive demands on oneself and others
• Staying up late at night • Extreme, too intense or too passionate activity
• Excessive sex • Extreme exposure to audiovisual stimuli
• Excessive exercise • Living under constant pressure from deadlines
• Insufficient sleep • Handling very hot (temperature) or acidic substances
• Erratic routine • Anger
• Excessive exposure to audiovisual stimuli
• Fatigue from heat and sunburn
• Strenuous work, or over-work, physical or mental
• Hot and humid weather
• Stressful lifestyle resulting in anxiety
• Travelling (being in a moving vehicle)
• Sudden change in lifestyle (new job, moving to a new location)
• Anxiety, worry or fear
• Mental distress; shock, sorrow, anger
• Change of weather
• Cold, dry or windy weather

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Why does your Kapha go out of balance? What happens when a dosha is in excess?
Continuous intake of Kapha-aggravating foods Your Vata Day
(cold, oily, heavy and unctuous foods). • Constipated
• Gas formation or distended abdomen
Kapha aggravating foods:
• Loss of strength, fatigue, low vitality
Ice cream, chocolates, white sugar, stale food, refrigerated food, reheated food, • Disturbed or lack of sleep
pizza, milk, curd, cheese paneer, tofu, jaggery (raw sugar), all nuts, coconut oil, all
• Pains and general body ache
types of rice except sali (red rice). All these in excess aggravate Kapha.
• Dry and rough skin
Other factors which cause Kapha imbalance: • Dehydration
• Excessive eating
• Lack of activity or exercise
Your Pitta Day
• Reacting to stress by withdrawing, feeling unwanted or insecure
• Gaining weight and feeling depressed about it • More hunger and thirst
• Cold, damp and snowy weather • Heartburn, acidity
• Placing emphasis on holding possessions • Burning sensation on eyes,
hands, sole
• Placing undue emphasis on material comfort
• Hot flushes in body
• Excessive sleep for more than a few days in a row
• Skin rashes, acne, boils
• Vomiting bile (yellowish water)
• Nausea and headaches
• Loose motions
• Irrational behaviour
• Confused, fearful
• Ungrounded
• Feeling dizzy or spaced out
• Astringent taste in mouth
• Anxious, nervous, agitated and
impatient behavior
• Sensitiveness to cold and desire
for warmth
• Snappy speech and actions
• Judgemental or criticizing tendencies
• Anger, irritability, hostility,
impatience
• Bitter taste in mouth
• Frustrated
• Argumentative and aggressive
attitude
• Sensitiveness to heat and desire for a
cool environment

Your Kapha Day

• Lethargic • Dull and inactive
• Feeling of heaviness • Excessive sleep
• Less or no appetite, nausea • Sweetness in mouth
• Tendency of water retention • Depressed and sad
• Congested, mucous formation • Feeling lack of support or love
• Secretions in the mouth • Greedy, entangled, possessive
• Difficulty in breathing

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The Ayurvedic Daily Routine
• Asanas, pranayama and meditation can be done after exercising
• Have a light breakfast
• Have lunch before noon
In Ayurveda, timing is everything because, • Have dinner before sunset

ideally, we should follow nature’s clock. • After sunset, relax

• Go to bed before 10:00pm
Following nature’s clock is the daily routine or dinacharya - Before bed, one can meditate
(DIN-na-CHAR-YA) and is the cornerstone of Ayurvedic medicine. - 6 to 7 hours sleep gives sufficient rest to the body
Every day there is a time for the sun to rise and a time for the stars
to peek out. Every day, like clockwork, it happens.
Dinacharya or Daily Routine for Healthy Living
• Wake up before sunrise 10am 2pm
• Evacuate bowels and bladder
• Oral hygiene:
PITTA
Strategize
Complete bulk
- Teeth should be cleaned thoroughly of challenging work
- Massaging the gums with fingers is advisable Big lunch

- Gargling with warm water or triphala decoction gives strength to the teeth and VATA
KAPHA Create, Make
improves the voice. It also improves the sense of taste Light breakfast task list for the
Follow task list next morning
• Face and eyes should be washed with cold water Production Exercise
- Face packs can be used
- Splash water on the eyes keeping the mouth filled with water 6am 6pm
- Homemade kajjal to be applied to the eyes
• Care of the nose VATA KAPHA
Dream, Wake Light dinner
- Medicated oil should be trickled into both nostrils every day (Nasya) Elimination Time with family
Meditation
- Drink one to two glasses of water afterwards Exercise
Relax

• Oil massage PITTA

- Apply oil on the head, ears and feet Sleep
Process food &
- Massage body with oil thoughts from
• Take a bath the day

- Do not use warm or hot water on the head 2am 10pm
• Exercise according to one’s own strength

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Your Daily Routine now Your New Routine for Health
Fill in approximately what your current daily schedule looks like. Write in each Here is a chance to make your routine healthier for you. Set yourself up for success!
section everything you do each day. This will include - what time you wake up, The small changes can make all the difference to your health. Your body will
exercise, meals, commute, work, meetings, leisure and bed time. naturally detox on its own. What a great gift you can give to yourself and it is FREE.

noon noon

10am 2pm 10am 2pm

6am 6pm 6am 6pm

2am 10pm 2am 10pm

midnight midnight
27 28
Vikruti Chart All the Some of
Type Description time the time
This questionnaire is to help you find your current state of health. 1 point ½ point
The situations mentioned in the table below are usually temporary
1. I feel excess hunger & thirst
conditions that can be adjusted by bringing the doshas back into
balance. These may vary yearly/monthly/daily/hour to hour. 2. I have heartburn/acid reflux

3. I feel burning sensation in eyes, hands,

All the Some of or sole/hot flushes
Type Description time the time 4. My eyes become red and I cannot tolerate bright lights
1 point ½ point
5. I develop red skin/rashes/acne/boils
1. I am suffering from dry/hard stools or constipation
(or I have been having loose stools due to emotional upset)
B 6. I tend to vomit bile (yellowish bitter/sour liquid)

2. I have bloating feelings/gas formation in my stomach

7. I feel nauseated/uncomfortable/headache if I miss a meal
3. I cannot tolerate loud noise
8. I get loose bowel motions that are not due to
4. My sleep is disturbed/restless/not deep emotional upsets

5. I have vague aches and pains in the body 9. I feel uncomfortably warm/hot and I desire for a cool
environment
6. My skin becomes dry/gets cracked easily
10. I get easily frustrated/angry/irritable/hostile/impatient
A 7. I have a dehydrated feeling
11. I become judgemental/criticizing and intolerant
8. I have developed a dislike to cold and windy climates to others easily
and I have developed a desire for warmth
12. I get into snappy speech and actions
9. I have been feeling anxious, nervous, fearful, panicky
and impatient 13. I expect perfection from myself and others

10. I feel scattered and spacey/ungrounded and have 14. I have a bitter taste in my mouth
difficulty concentrating and have poor memory

11. I am prone to behave irrationally of late

12. I feel easily fatigued and low in vitality

13. I have twitches/tics/spasms in my body

14. I feel astringent taste in the mouth

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Type Description
1 point ½ point
1. I have been feeling slow/dull/lethargic
2. I have less or no appetite
3. I have a feeling of heaviness
4. I do not find it easy to lose weight
5. I feel bloated (due to water retention)
All the Some of
What to do on a Vata day?
time the time • Warm and unctuous, cooked food nourishing to body and mind
• Added butter and ghee
• Salt, sour and sweet tastes
• Soothing and satisfying foods (cooked porridge and nourishing foods like milk)
• Warm milk, cream, butter, fresh yoghurt, warm vegetable soups, long-cooked
stews, hot cereals of rice or wheat, fresh-baked brown bread, hot oatmeal
• Eating in calm, quiet, tension free atmosphere in a restful manner
• A nourishing breakfast, good lunch and dinner is a must

C 6. I feel congested and sometimes have uneasy breathing • Vata tea at 4 o’clock

7. I get a white coat on my tongue • Ginger, sweet spices like cinnamon

• All sweet fruits (well-ripened) mangoes and green grapes are the best
8. I tend to oversleep and it’s not easy for me to
wake up in the morning • Cooked vegetables with a little oil

9. I feel stubborn/resistant to changes • Warm water to drink

• Steamed food items rather than fried/roasted/baked foods
10. I am often depressed/sad
• Be in a warm, relaxing, harmonious atmosphere
11. I do not feel loved or supported
• A warm oil massage, wet sauna, and shower in warm water
12. I find myself greedy/entangled and possessive
• Asanas (slow and rhythmic) followed by pranayams, sudarsan kriya and
13. I am prone to excessive emotional eating meditation
(especially sweets)
• Soft, gentle music and chantings
14. I have a sweet taste in my mouth
• Sleeping for half to one hour during the day

Total your score for each section. This will give you a guide for where • Avoid cold, windy, dry environment
you are out of balance. • Avoid excess stimulation like computer, video games, television, fast songs etc
Total (a) = Vata • Warm red rice porridge/broken wheat porridge with two teaspoons of added
Total (b) = Pitta ghee is good to bring down Vata
Total (c) = Kapha

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What to do on a Pitta day? What to do on a Kapha day?
• Cool or warm but not hot food • Warm or hot, light food
• Moderately heavy texture • Dry food, cooked without much water

• Bitter, sweet and astringent tastes • Minimum of butter, cheese, oil and sweeteners

• Less butter and added ghee; more milk, grains, beans and vegetables
• Less salt, less spicy, less sour and no overeating
• Cool, refreshing food in summer with less salt, oil, spices
• Salads and legumes with bitter, astringent tastes
• Eat in soothing and orderly atmosphere
• Avoid pickles, fermented foods, fried foods, yoghurt, sour cream and cheese;
fresh lemon juice can be used in small quantity instead of vinegar in
vegetable salad
• For breakfast: fruits, juices, cereals, apple juice
• Pitta tea
• Cool (not iced) water
• A head massage, warm oily body massage, and cool shower
• Asanas followed by pranayams with Sudarsan kriya and meditation
• Listen to relaxing music and sound of flowing water
• If Pitta is aggravated, two teaspoons of ghee in warm milk is good to take.
Have in place of dinner or breakfast
• Pungent, bitter and astringent tastes
• Stimulating foods
• A small light breakfast (fruits or juices), moderate lunch, light dinner
• Kapha tea
• Lightly cooked vegetables, raw fruit and vegetables, salads and
hot soups are good
• Dry cooking (baking, grilling, etc.) is better than moist cooking
(steaming, boiling, etc.)
• Before eating, stimulate your appetite with bitter or pungent tastes, like a pinch of
fresh ginger, instead of salty or sour
• Spices like cumin, fenugreek, sesame seeds and turmeric
• Avoid cold, heavy, sweet foods like cold cereals, cold juices or milk
and sugar pastries
• Avoid mucous-producing foods like too much dairy
• Avoid deep fried foods
• Drink warm water instead of iced water
• Lots of exercise
• Be active throughout the day
• Asanas followed by pranayams, sudarsan kriya and meditation
• Avoid day sleep, excess sleep and excess comforts
• If you wake up congested in the morning, mix warm water, honey, lemon
and ginger together and drink it. If you skip a meal take warm water with a
spoonful of honey

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