Ayurveda indicates what is appropriate and what is inappropriate, fortunate or unfortunate in the conditions of life of the being, what is favorable or unfavorable for longevity, as a measure of life itself.
- Charaka Samhita -
Ayurveda and Yoga: twin systems
Both an art and a science of restoring and maintaining physical, mental and psycho-spiritual health, Ayurveda is deeply intertwined with Yoga, both of which were revealed by the Divine to the Rishi (sages of the East). The subject of both sciences is the same: the immortal spirit (ATMAN), and their common denominator is the system of the five basic elements. Ether, water, fire, earth and air are issued from the Supreme Cosmic Consciousness and are the basis of all creation. They structure the surrounding nature and human nature.
TRIDOSHA theory - the basis of Ayurveda
TRIDOSHA theory holds that human subtle physiology is influenced by three key factors (Doshas), which were created by combining the five elements.
The three DOSHAS are: Vata Dosha, Pitta Dosha and Kapha Dosha. They manifest, at various levels, in every human being. No human body can survive without all three Doshas. The proportion of the Doshas, when in a state of harmony, determines the individual constitutional type, PRAKRITI. Interrupting even one of the three essential factors of this triad results in the body condition called VIKRITI.
When selecting the best yoga techniques, one of the most important factors that will lead us to choose them is VIKRITI or the nature of imbalance in our being, manifested as a certain physical condition or negative state. If we are in a state of harmony, if we achieve a perfect natural balance and project vitality, joy, work power and happiness, then we can create a spiritual program according to our constitution (PRAKRITI), type of season and time of day.
What kind of yoga techniques are best for you?
If you have a VATA constitution or a VATA-type imbalance, the best techniques are relaxing and calming techniques, vitalizing techniques and warming techniques.
If you belong to a PITTA constitution or have a PITTA imbalance, the most useful yoga exercises are those that have a calming, pacifying effect and help the sublimation and refinement of fire energy in the being. If PITTA is too aggravated, exercises to cool the structure can be added. If the predominant constitutional type is KAPHA or you have a KAPHA imbalance the most suitable exercises are dynamic stimulation and warm-up techniques.
ASANAs that balance VATA DOSHA
In general, most ASANAs are good for VATA imbalance because they have a calming effect on the mind and remove specific agitation. Since VATA DOSHA accumulates mainly in the lower abdomen, pelvis and colon, techniques that include these areas are more effective in rebalancing DOSHA. However, in these cases there are certain body postures that have a particular beneficial effect.
Yoga Mudra - Source: https://atmanitalia.yoga/ayurveda-e-hatha-yoga/
An outstanding technique is Yoga Mudra. Sit on your knees; keep your heels apart with 5-6 cm between your toes. Lower your buttocks so that they can sit in the "bed" formed by your feet. Then bend forward until your forehead touches the floor, making sure that your glutes stay as attached to your heels as possible. Place your hands in front, palms facing downward, as if in a gesture of worship. The abdominal compression created by this ASANA is good against constipation and flatulence, disorders caused by imbalance of VATA DOSHA.
Another very useful asana for balancing VATA DOSHA is VATAYANASANA or PAVANAMUKTASANA (the gas removal posture). This is done starting from the supine position on the floor. Pull the feet toward the abdomen so that the knees reach as far below the chin as possible and the heels are as close to the thighs as possible. Then hold your calves with your hands and bring your bent legs as close to your torso as possible. This ASANA, as the name implies, is good in cases of flatulence.
Asana: Pavanamuktasana
Other postures recommended for VATA DOSHA imbalance or for human beings belonging to the VATA constitutional type are: PASCHIMOTTANASANA (the pincer posture), HALASANA (the plow posture) Padmasana (the lotus posture) and SHAVASANA (the corpse posture). In doing so, you will notice a decrease in mental agitation due to excess VATA, along with a state of inner calm and silence.
ASANAs that balance PITTA DOSHA
ASANAs that balance PITTA DOSHA are those that compress the umbilical region and solar plexus, since the main seat of PITTA is the small intestine. Such an ASANA is DHANURASANA (photo), which is useful for improving liver and spleen function, and for eliminating PITTA-specific states of irritation and anger. To perform this, lie on the floor face down. Lift your chin; simultaneously grasp your ankles with your hands, arching your back. The legs are the only active element of DHANURASANA; the arms remain passive (like the string of a bow, perfectly straight, joining the shoulders and ankles). Push the legs forward and upward through a strong contraction of the thighs, which arches the back and lifts the shoulder. This is followed by the dynamic phase, consisting of a swing, just like that of a boat on the waves, slow at first, then increasingly gradual, so that the support point of the movement is between the chest and the thighs. In this way a very deep abdominal massage is performed.
Asana: Dhanurasana. The bow pose
PASCHIMOTTANASANA (the pincer posture) and KARNAPIDASANA (the ear pressure posture) are also useful for humans with predominance of PITTA DOSHA or an imbalance of this DOSHA.
ASANAs that balance KAPHA DOSHA
Asanas that balance KAPHA DOSHA are generally those that relax the chest and abdominal area because aggravated Kapha accumulates mainly in the lungs and stomach in the form of mucus. These are excellent ASANAs for preventing and treating catarrhal diseases of the respiratory tract (e.g., bronchitis) or constrictive diseases (e.g., asthma, emphysema). An extremely useful asana for KAPHA DOSHA is SIMHASANA (lion posture) (photo). Get on your knees and cross your legs, placing the ankle of the right leg over the Achilles tendon of the left leg. Place your palms on your hips, with your fingers pointing toward your torso and your elbows out. The fingers will be held together. Then perform a synchronized contraction of all the muscles of the neck, face and jaws, while the chin is pressed down as far as possible. The eyes are closed and oriented in a slightly converging direction toward the center of the forehead. The trunk will be kept as straight as possible.
Asana: Simhasana. The Lion pose
Stimulating and dynamic yoga techniques such as UDDHIYANA BANDHA, NAULI KRIYA, SURYA NAMASKARA (the sun salutation) or reverse postures such as SHIRSHASANA (the posture on the head) have a diminishing effect on excess KAPHA DOSHA, which may manifest as apathy , lack of dynamism, obesity, etc.
The choice of yoga techniques, for individual SADHANA, depending on the season.
The spiritual practice of HATHA-YOGA can be adapted according to the season, to avoid certain DOSHAS imbalances favored by seasonal changes. For example, in cold and wet periods (spring) it is good to practice ASANAs that create the balance of KAPHA DOSHA. In the summer and early autumn period, postures that reduce the excess of PITTA DOSHA are recommended, and in the time of year characterized by cold and dry weather (late autumn and winter), techniques that rebalance VATTA DOSHA are useful.