|
Ayurvedic Insight
September 2006
In This Issue
Ayurveda and Heart Health
by Shannon Mooney
Ayurveda views the heart as a central supporting pillar in the house or temple of the body. A most reliable pump, it is an amazing organ of vitality and strength, not only moving oxygenated blood throughout the entire circulatory system, but also receiving the nutrient loaded venous blood. The magnitude of the electrical wave produced by a beating heart strongly influences the rhythms of many of our bodily functions. The heart also has it's own nervous system and self-regulates independently from the brain.
According to the ancient Vedic texts, the heart is the seat or root of prana, or the life force in the body. This understanding holds that the breath of life, prana, is regulated by inhalations and exhalations which are synchronized to the beating of the heart. As we know, our breathing patterns are often affected by our thoughts and emotions. The body's heart, mind and breath are all intimately linked.
Therefore, Ayurveda emphasizes the importance of not only physical strength and tone of the heart muscle, but also emotional balance and mental harmony. Charaka, one of the great ancient sages and physicians who first indoctrinated Ayurveda, explains the importance of stress relief to protect the heart in the following text:
"One who wishes to protect the heart, circulatory system and vital essence should avoid, above all else, those causes leading to mental stress and instability."
The Ayurvedic approach to good heart health is a holistic one. Problems with the heart involve looking beyond the symptoms, such as hypertension, tachycardia and high cholesterol, and locating the underlying cause of the disorder. The root cause is typically related to one or more of the following aspects: dietary, emotional, genetic patterns of weakness, exercise, work environment and relationship habits. Taking responsibility for your health entails an investigation into all areas of your life and making changes in the places that are causing an imbalance within you.
Diet
Although Ayurveda prescribes a diet suited to the individual and their unique _expression of an imbalance, here are some general dietary considerations that will help to keep cholesterol levels down and support good heart health.
- Avoid fatty, fried foods, salt, sugar, alcohol and caffeine
- Avoid trans fats and hydrogenated oils.
- Limit heavy, red meats and cheeses.
- Do not overeat or drink in excess.
Diet can be efficient fuel for the body or a toxic burden depending on your food choices and digestive capabilities. If obesity is a factor in the overall health of an individual, losing the excess weight should be a top priority. Extra pounds can stress the heart to the point of exhaustion as it attempts to nourish the extra tissue.
Herbs
Banyan's Heart Formula supports the proper function of the heart and circulatory system. As a cardiac tonic, Heart Formula nourishes and strengthens the heart muscle, thereby stimulating blood circulation and allowing an increased flow of oxygen to the heart. This formula promotes healthy cholesterol levels, maintains normal blood pressure and enhances a sense of well-being. 1-2 tablets can be taken daily with fresh ginger root tea.
Emotional Balance
According to Ayurveda, many heart conditions often have an emotional component such as fear, anxiety, anger or repressed emotions. Internal or external pressures can add physiological stress to the body. When a person has trouble letting go of the stressors or emotional pressures in life, the response in the body can become a chronic condition. Finding a way to release emotions may be as simple as adopting a practice of meditation each day; observe the nature of the emotion and let it pass out of the body upon exhalation. Journaling can also be a constructive and enlightening way to explore repressed emotion.
Exercise
Regular exercise is strongly recommended for overall heart health. Although exercise needs are dependent on the individual's constitution and ability, moderate walking of 2-3 miles daily is a gentle way to workout without strain. Exercise increases circulation in the body, improving oxygenation, nutrition and tonification of all tissues and organs.
Meditation
Meditation is an effective way to reduce stress and allow your heart to heal. Western medicine has recently embraced meditation as a tool to lower heart disease and high blood pressure, perhaps even more effectively than prescription medication.
- Sit quietly, firmly rooted, focusing on the crown of your head and your breath.
- Bring your awareness to the natural rhythm of your breath.
- Notice the gentle inhalation, exhalation and the short pause of retention in between.
- If the mind begins to wander, invite it back to the breath.
- Allow thoughts to ebb and flow with the breath, staying perfectly present to each moment.
- Practice meditating 10-20 minutes every day.
Yoga
Practicing yoga is very therapeutic for the body. One of the most calming and soothing postures or asanas for the heart is Savasana or Corpse Pose. This pose gives total relaxation to the body reducing physical, mental and emotional stress and strain and fatigue of all kinds. It reduces basal metabolic rate, pulse rate and blood pressure.
Follow these simple steps for Savasana and practice daily:
- Lie on back, gently tucking chin and extending through the crown of the head.
- Allow arms to rest slightly away from the sides of the body, palms facing upwards.
- Relax the legs, allowing them to roll naturally open from the hip joint. Toes will be pointing away from each other.
- Draw an imaginary line down the center of the body, noticing the symmetry of shoulders and hips.
- Close the eyes and allow the eyeballs to sink back in their sockets.
- Breathe normally with full awareness. Make the breath soft and effortless.
- Allow the mind to descend toward the heart, passively watching each inhalation and exhalation.
- Remain in this pose for 5-30 minutes.
- Slowly and gently bring awareness back to all parts of the body. Gradually transition to a seated position.
Pranayama
Yogic breathing exercises or pranayama is an excellent way to revitalize prana within the body. Pranayama is a practice in controlling the breath. The breath is a bridge linking the body and mind. Pranayama cleanses and strengthens the physical body while calming and clearing the mind.
During deep abdominal breathing or full yogic breathing, inhalation happens in three stages. Firstly, the diaphragm moves downward into the abdomen, drawing air into the lowest part of the lungs. Then the intercostal muscles expand the rib cage moving air into the middle part of the lungs. Lastly, air comes into the upper part of the chest causing the clavicles to gently rise.
Try this practice after yoga or exercise or whenever you feel the need:
- Sit in a comfortable cross-legged position or in a chair.
- Keep the spine long and relaxed, with chin slightly tucked towards the chest.
- Place one hand on the abdomen and the other over the heart.
- Inhaling slowly, feel the belly expand first. Then, the rib cage. Finally, allow the breath to fill the upper chest, all the way up to the clavicles.
- Exhale slowly from the top down, gently pressing the naval towards the spine at the end of the exhalation to fully expel the breath from the lower lobes of the lungs.
- Continue steadily and rhythmically for 5 minutes.
There are many aspects to self-healing. Ayurveda recommends a balance of proper diet, lifestyle, herbs and meditation dependent on the nature and needs of the individual. It is important to remember that calming the mind and strengthening the heart go together and that the best approach to heart health is a combined one.
Goethe
In living nature, nothing happens which is unconnected to the whole.
Ayurvedic Recipe: Ginger Pear Muffins
- 1 c. leeks
- 1 1/2 T. cold-pressed sesame oil
- 2/3 c. uncooked kasha (toasted buckwheat groats)
- 2 c. water
- 1/2 t. salt
Wash leeks well, then chop. Warm oil in a medium saucepan. Add the chopped leeks and saute for a minute or two on low heat. Stir in kasha until grain is lightly coated. Add water and salt. Bring to a boil, cover and reduce heat to low. Cook until done, about 15 minutes.
Recipe reprinted with permission from The Ayurvedic Cookbook by Amadea Morningstar, Lotus Press, P.O. Box 325, Twin Lakes, WI 53181.(c)1995 All Rights Reserved.
Upcoming Events
- Ayurvedic Yoga Intensive for Advanced Yoga Practitioners and Instructors September 15-22, 2006. Combining the wisdom of Ayurveda with the practice of Yoga with Michele Schulz. Offered at the Ayurvedic Institute Albuquerque, NM. Yoga Alliance credits available. Call 505-291-9698 ext. "0" for more details or contact mschulz@ayurveda.com
- National Ayurvedic Medical Association, NAMA 2006 will be hosted in New York September 22-24. For conference details, registration or vendor information contact Info@AyurvedaLV.org or call 702 456 8061.
Return to newsletter index. |
