6 Quick and Effective Ayurvedic Practices You Can Do in Minutes
Derived from Sanskrit and meaning “science of life”, Ayurveda has the fundamental belief that everything in life is interconnected; therefore, health and well-being are associated with achieving balance and harmony. We are more likely to get sick when we are stressed or feeling unbalanced. Ayurveda, which has a thousand year history of healing, focuses on lifestyle interventions, the power of herbs, natural therapies, exercise, in short, many good life practices to maintain balance between our body, mind, spirit and the world around us. . From nutrition to sleep, from stress management to breathing techniques, various Ayurvedic practices help support our holistic health by improving our daily routine. The 6 Ayurvedic practices described in this article are among the practices that can be done in the most practical way.
Nasya: For brain health
Duration: You can do it in 1 minute or less.
How: Lie on the floor, tilt your head back and rest your head on a pillow. Two drops in each nostril anu tailam (ayurvedic oil for sinus relief) drip. This is the first time you will be using this oil, its smell may seem pungent at first; but you can get used to it in a week.
What are the benefits: “The nose is the only door to the brain” – Charaka Samhita. The earliest texts of Ayurveda indicated that the nose is the only organ that crosses the blood-brain barrier; Today, many scientists are paying attention to this. In addition to lubricating the nostrils, this practice helps prevent allergies, open the sinuses, and clear phlegm. In addition, when Nasya drops are administered through the nose, they are believed to nourish the cerebrospinal fluid, the most watery of the cerebral and cerebrospinal fluids, which is associated with Alzheimer’s disease and some types of dementia. On the other hand, this practice is known to help you sleep peacefully, lubricate your jaw, and improve your eyesight.
Jihwa Nirlekhana: to stimulate digestion.
Duration: You can do it in a few seconds.
How: Use a tongue scraper with rounded edges (you can choose a copper tongue scraper if you prefer). Stick your tongue out and gently scrape it off with the curved side of the tongue brush. For best results, it is helpful to do this after brushing your teeth. However, avoid this practice if you have mouth ulcers.
What are the benefits: The tongue is a continuation of the digestive system and is closely related to the metabolic processes in the intestines. Scraping the tongue helps to stimulate and refresh the digestive system. It also supports oral hygiene by promoting oral hygiene and stimulating the taste buds.
Abhyanga massage: to slow down aging
Duration: You can apply for 6-7 minutes.
How: Take warm sesame oil or Ayurvedic oil. Massage the body starting at the top of your head and moving towards your face, chest, stomach and extremities. Massage should be in the form of circular movements in the joints and long movements in the limbs. Avoid Abhyanga if you have any medical conditions or inflammatory skin conditions. Read more about “What is Abhyanga massage and how to use it?” You can check our article.
What are the benefits: In Sanskrit, the word for “oil” is the same as the word for “love”; So this Ayurvedic type of oil massage is a great way to show your love for your skin and tune into it. In addition to moisturizing the skin, Abhyanga massage delays aging by stimulating the nervous system; It is known to nourish deep tissues like bone marrow and tighten muscles. It can also promote restful sleep and help you feel calmer.
Nadi Shodhana: To Achieve Balance
Duration: Can be applied for 4-6 minutes, repeated several times a day.
How: Pranayama is a breathing technique, one of the cornerstones of yoga philosophy, and Nadi Shodhana is one of these techniques. Also known as alternate nostril breathing, it is recommended to do it on an empty stomach after practicing yoga asanas for it to be most effective. Close the right nostril with the thumb and breathe for three seconds; As you exhale, close your left nostril with your ring finger and exhale for 6 seconds. You can increase the number of cycles over time. start with 4 loops and increase to 8, then 16; You can reapply it at different times during the day.
What are the benefits: This particular breathing practice comes from the yogic tradition, a special breathing technique that involves blocking one nostril and exhaling through the other nostril. According to yogic scriptures, the two nostrils carry unique subtle energies; The left nostril carries masculine energy (water) and the right nostril carries feminine energy (heat). When these two energies are out of balance, homeostasis is disrupted and physical and mental disorders can occur. Alternate nostril breathing balances both halves of the brain and both energies, bringing peace and tranquility, helping to reduce anxiety.
Shad Pavli and Vama Kuksi: Digestive Support
Duration: You can practice Shad Pavli for 2-3 minutes or as long as you can do 100-120 steps at an easy pace. Right after that, you can move on to the practice of Wama Kuksi for 20 minutes.
How: You can do this practice by walking at an easy pace in a place where you can take 100-120 steps after each meal. Then, if you have the time and the right place, you can also apply Wama Kuksi. Vama Kuksi, like Shad Pavli, is an Ayurvedic practice recommended after meals to improve digestion. All you have to do is lie on your left side with your head resting on your elbow for 20 minutes. In this way, you can support the progress of what you eat in your intestines.
What are the benefits: These two practices help support digestion by making food move and settle in the intestines. After eating, you may have a much happier and calmer gastrointestinal tract and may feel more comfortable. Although wama kuksi is not always successful, especially in office work, you can spend a few minutes with Shad Pavli almost anywhere.
This practice can support your physical and mental health by adopting 6 Ayurvedic practices; You can improve your mood, sleep quality and feel much better. With just a few minutes a day, you can apply them all and improve the quality of your life. If you like, you can also view our articles below to learn more about the practices of Ayurveda:
Ayurvedic rituals that will help you to be reborn and rejuvenated in a short time
Ayurvedic Herbs and Spices: Benefits, Applications and Considerations
Organize your daily routine and health with Ayurveda
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