Ayurvedic Practices

Shatapavali The hundred Steps to a Healthier Digestive System
By Dr. Mangesh Desai

Shatapavali: The 100 Steps to a Healthier Digestive System

Ayurveda, the ancient system of medicine that has been practiced in India for thousands of years, offers a wealth of wisdom and guidance on maintaining a healthy and balanced life. One such practice, known as Shatapavali or taking 100 steps after a meal, holds great significance in Ayurvedic tradition. While this practice is not intended for fat burning, it plays a crucial role in promoting good digestion and overall well-being.

The primary intention behind Shatapavali is not to shed extra pounds but to ensure that the food we consume moves through the digestive system efficiently. Walking briskly or engaging in strenuous physical activity immediately after eating can have adverse effects, as it can exacerbate all three doshas in the body. This could be particularly concerning for individuals with hypertension or cardiac disorders, potentially leading to emergency situations. Therefore, the emphasis is on gentle, leisurely walking rather than intense exercise.

One of the key benefits of Shatapavali is that it aids in the proper movement and direction of the ingested food. When we walk after a meal, it facilitates the downward movement of food through the digestive tract. This can help prevent issues like indigestion and discomfort in the upper part of the stomach, neck, thighs, and lumbar region. It also promotes relaxation in these areas, reducing the likelihood of bloating or discomfort.

One common post-meal pitfall is the temptation to settle down for a nap. Many people find themselves feeling drowsy after eating and succumb to the urge to sleep. However, Ayurveda warns against this practice. Post-meal sleep can lead to various health issues, including respiratory problems, obesity, and related disorders. Instead of surrendering to sleep, it is advisable to incorporate the practice of Shatapavali into your daily routine.

Some individuals, particularly women, may claim back pain as a reason for wanting to nap after a meal. For them, the recommendation is to perform Shatapavali and then rest on an Aaram Khurchi, a special chair designed for relaxation, equipped with an inclining feature and lower back support provided by a pillow. This can alleviate back pain and promote comfortable relaxation.

As for those who believe it’s impossible to avoid post-meal sleep, a closer examination often reveals a common mistake – drinking water. Many people avoid drinking water during their meal and consume it only after they finish eating, often in large quantities. According to Ayurveda, the stomach should be divided into four parts: two for food, one for water, and one left empty for healthy movement of Vayu, or air, which is essential to keep the digestive fire ignited. Drinking water right after eating can overload the stomach, making it difficult to resist drowsiness.

In conclusion, the scientific application of Shatapavali is not just an age-old tradition but a practice that promotes good digestion and enhances the overall quality of life. It is a gentle and effective way to facilitate the smooth movement of food through the digestive system and prevent post-meal sleepiness. By embracing this tradition, we can maintain a healthier and more balanced life, free from digestive discomfort and its associated health issues. So, the next time you finish a meal, consider taking a leisurely stroll of 100 steps to embrace the wisdom of Ayurveda and ensure your well-being.

Authors-
Dr. Mangesh Desai
Ayurvedacharya
Yoga & Hypnotherapy Consultant
Pimple Saudagar, Pune.

Navratri's Navrang A Journey of Colours, Detox, and Well-being.
By Archana Patil

Navratri’s Navrang: A Journey of Colours, Detox, and Well-being

The festival of Navratri is a vibrant and joyous celebration that holds a special place in the hearts of millions of people in India and worldwide. This nine-night festival, dedicated to the worship of the goddess Durga, is a religious observance and a cultural extravaganza that brings people together, celebrating life, music, dance, and, of course, a riot of colours. Navratri is a journey of Navrang, or nine colours, representing the diverse facets of life, detoxification of the mind and body, and pursuit of holistic well-being.

Navratri is the festival of Navdurgas that helps humans awaken from within. Navratri brings so many changes in weather as well as in daily routine. This mainly helps us to detox the human body. Every cultural activity/festival has a scientific significance that positively impacts our mind, body, and soul.

For example:
Makar Sankranti | Chaitra Navratri | Shardiya Navratri

Shardiya Navratri:

This Navratri festival is celebrated in Sharad Ritu, and the duration of the festival is nine days. Many people do fasts for 9 days and eat particular foods only. Even wear certain colour clothes according to the day.

Navratri festival is celebrated in Sharad Ritu, and the duration of the Festival is nine days.

According to Ayurveda in Sharad Rutu Pitta is provoked as Agni (digestive fire) is mand (low) and may lead to various disorders of the digestive system like Acidity, Indigestion, Nausea, Skin allergies, etc. The body needs detoxification to eliminate the toxins accumulated in the body. However, the fast should not be excessive as it may cause deterioration of body tissues( Dhatu Kshaya).

Fasting is one of the ways to detoxify the body. Fast is of 9-day duration and could be of different types such as

Nutritional Science aspects, Fasting is one of the ways to detox, rejuvenate, and energize the body.

Dry Fast (No Food – No Water)
Fasting on Water
Fasting on Fruits
Fasting on Liquids (Herbal Drinks)
Fasting from Grains
Fasting on Sugar and Salt
Intermittent Fasting
Circadian rhythm fasting [a time-restricted feeding (TRF) in which a person eats all of their food across a span of hours in the earlier part of the day].

According to Nutritional Science aspects, Fasting is one of the ways to detox, rejuvenate, and energize the body. Navratri food recipes are nutritious, Gluten-free, high in fiber, and low in fats. This kind of fasting provides good hydration, and high vitamins, and minerals. Such fasting imparts self-discipline as we develop healthy habits and reduce mindless eating. 

This Navratri fasting is not only useful in detoxification of the body but also useful in various disorders like PCOS, Hypothyroidism, high cholesterol, Obesity, etc.

Navrang colours and their sequence are different every year. Below is the list of this year’s colours and their sequence is as follows:

Day 1 (Colour – Orange):
Pumpkin, Orange, Papaya, Carrot, Apricot.

Day 2 (Colour – White):
White colour foodstuffs are Milk, Curd, Buttermilk, Makhana, Cashew, and Varai (Kodo Millet).

Day 3 (Colour – Red):
Red colour foods are Apple, Strawberry, Watermelon, Pomegranate, Plum, Mulberry, and Raspberries.

Day 4 (Colour – Royal Blue):
Blueberry, Cowpea Flower infused Water.

Day 5 (Colour – Yellow):
Banana, Sweet Lime, Lemon, Sweet Potato, Potato.

Day 6 (Colour – Green):
Bhindi, Lauki, Cucumber, Mint, Green Grapes, Star fruit, Amla.

Day 7 (Colour – Grey):
Singhara Flour, Sunflower Seeds, Chia Seeds, and Dragon fruit.

Day 8 (Colour – Purple):
Jamun, Blackberry, Cranberry

Day 9 (Colour – Peacock Green):
Pista, Guava, Green Grapes.

People celebrate Navratri by doing Pooja, Fasting, Rangoli, and floral decoration at their places, Chanting Vedic Mantras of Goddesses, and wearing particular colour clothes on particular days. This shows unity and brings us closer to nature as we are a part of this nature.

Happy Navratri

Diversity is the main characteristic of Nature, and humans should adopt this characteristic in their daily routine by eating various colours of food in their diet. Nature has an ample collection of colours, which are due to different types of pigments. These natural entities have antioxidant activity which is helpful in the aging process and chronic disorders.

Navrang of Navratri (Nine Colours) enhances the physical beauty of the person as well as could make the mind and soul healthy through eating Navrang colour foods available in nature.

We recommend such innovative, Nutritious, Local but Low-cal fast recipes for Navratri through our reports using the device Nadi Tarangini.

Do visit our website www.naditarangini.com and follow us on our social media handles to know more about which recipes to consume to stay healthy as per your Prakruti & Vikruti changes.

Authors –
Mrs. Archana Patil (Wellness Coach – Nutrition)
Vaidya Shilpa Jamdarkhana (Wellness Coach – Ayurveda)

Stay Fit at Home with Ayurveda.
By Vaidya Tejaswini Bhale

Stay fit at home with Ayurveda.

Ayurveda is an ancient science of life. In the Ayurvedic science of life, health (Aarogya) is considered the most vital aspect for the accomplishment of Purusharth Chatushya (Four aims and objectives of life).

In the present era of wealth and technology people are living their life only to earn money in pursuit of prosperity to live a responsible family life but they have left their physical activity, dietary schedule, sleep pattern, etc. which leads them to suffer from lifestyle diseases. Ayurveda being a holistic health science emphasizes the importance of a healthy lifestyle for the prevention of lifestyle diseases. In earlier days, life was not so hectic. It was quite simple and free of too many challenges with a healthy environment in comparison to these days. People were healthy as they had to perform all the daily routine activities on their own. But now, in the era of wealth and technology, life has become comfortable, but it has also become hectic and unhealthy because of competition. Nowadays, because of unhealthy lifestyles, people become less active at both physical and mental levels which leads to loss of health.

It is better to prevent disease rather than try to cure disease after they occur. So, in order to maintain good health and disease-free life, a vast description of the daily regimen (Dincharya) is mentioned in Ayurveda. Various aspects of dincharya and their applications in the present scenario are described below:

1. Bramhamuhurta Jagrana (Time of getting up in Brahmamuhurta) –

In Ayurveda, it is advisable to wake up during brahmamuhurta (early in the morning i.e., 90 min before sunrise). Brahma means knowledge; this time is also favorable for reading as well as satva guna is also dominant in the human body at this time. Nascent oxygen in the atmosphere at that time easily and readily mixes up with hemoglobin to form oxyhemoglobin which nourishes the remote tissue rapidly. Exposure to bright light in the early morning causes the release of serotonin (neurotransmitter) which contributes to the feeling of well-being and happiness and keeps the person happy and alert. Because of fresh air, lower air pollution, and lower noise pollution, it is advised one should practice Yoga, Pranayama, and Meditation in brahmamuhrta.

Brahma Muhurta

2. Ushapan (Intake of water early in the morning) –

Drink a glass of lukewarm water after waking up. A person who drinks water at the time of sunrise daily can live for a period of hundred years, without any disease and fear of old age. He also can prevent following diseases like Arsha (Haemorrhoids), Sotha (oedema), Grahani (sprue), Jwara (fever), old age, skin disorders, and obesity-related diseases. This water should be kept overnight in a copper vessel. Copper has many benefits for good health.

3. Shauchkarma –

After ushapan daily evacuate the body waste (stool and urine) in toilets. Never suppress nor forcefully void the natural urges. Vegvidharna (suppression) can lead to many diseases.

4. Dantdhavan (Cleaning of teeth) –

It is directed to clean the teeth in the morning and after taking meals. It stimulates taste perception and increases salivation. According to Ayurveda teeth should be cleaned by chewing twigs of certain medicinal plants like neem, khadir, etc. which makes gums stronger and is also a good exercise for facial muscles.

5. Jivha nirlekhan (tongue cleaning) –

The tongue should be cleaned daily. This practice of oral health promotes overall physical and mental health by removing the coating and stimulating the tongue, this helps to balance the heavy and dull qualities of Kapha dosha.

6. Anjana (application of collyrium in eyes) –

In today’s time, excessive work on computers results in dry eye or computer vision syndrome. So daily application of Anjana removes Kapha dosha from the eyes and improves eye health. It removes dirt from the eye and subsides the burning sensation, itching, and pain of the eyes.

7. Nasya (oily nasal drops) –

Put two drops of sesame oil/mustard oil/ghee or Anu taila (Ayurvedic preparation) in both nostrils. It strengthens the sense organs, prevents premature greying of hair, and baldness, and ensures good sleep.

8. Gandusha (Mouth wash) –

Filling the mouth with Gandusha Dravya and retaining it for some time is called Gandush. It is rejuvenation and preventive therapy which enhances the senses, brings about a feeling of freshness, and invigorates the mind. This technique can also benefit from bad breath, dry face, dull senses, anorexia, loss of taste, impaired vision, etc.

9. Abhyanga (oil massage) –

Abhyanga, mentioned in dinacharya, is an ancient ayurvedic approach adopted for healing, relaxation, and treating various types of vataj disease. It should be performed daily. Especially oil should be applied to the head, ears, and feet. Abhyanga delays aging. It works on Manas Bhav and hence reduces stress and helps in attaining good and sound sleep.

10. Vyayam (Exercising Yoga) –

The aim of Vyayam is to promote the harmonious development of the whole body. Simple exercises and yoga can be practiced daily at home. Daily vyayam helps in physical development, luster, compactness of body parts, stimulation of digestive power, firmness, lightness, tolerance to fatigue, cold, and heat, and provides immunity. Ardhashakti (half of the strength) vyayam is indicated in sheeta and Vasant kala only, as vyayam practiced beyond the capability of the body can be harmful. Kapha prakruti person has a strong constitution and immunity so they can get involved in a faster-paced regimen that will help them to get the blood pumping and their body moving, like aerobics, Zumba, belly dancing, and water exercises.

The best exercises for pitta types are medium in intensity and will avoid overheating the body and mind. Avoid exercising especially at mid-day when the sun and the pitta are at their strongest point.

Vata dosha is made up of air and space. Vata types tend to be smaller, more fragile, and lower weight by nature. So vata types must remember to keep pace slowly and the intensity low, gentle, and non-weight bearing exercises.

11. Snana (Bath) –

Daily bathing improves agni (digestive power), longevity, and enhances sexual desire, provides health, energy, and strength. It removes kandu (itching), mala, ashram (fatigue), sweda (sweat), lethargy, Trishna (thirst),daha (burning sensation), and ill feeling. Ayurveda suggests that having a very hot water bath is bad for eyes and hair. Always use cold or lukewarm water. Bathing in very cold water in the winter season vitiates Kapha and Vata, likewise bathing in very hot water in the hot season vitiates Pitta and Rakta. Also, it is said in Ayurveda that taking a bath right after eating food is harmful because it leads to indigestion, nausea, and abdominal discomfort. These daily regimen procedures have beneficial effects on the proper functioning of the body thereby maintaining a state of equilibrium of three doshas (vata, pitta, kapha), seven dhatu, three mala, and power of digestion along with pleasant mind, soul, and sense organs, which in turn helps to attain positive health.

Dr. Jyotirmayee Verma
By Dr. Gayatri Mulye

Metabolic Health and Upwas: Exploring the Ayurvedic Connection

Shravan or Sawan is the indication of monsoon season. With rains and greenery all around it gets serene and magical and close to nature. The monsoon comes along with many festivals and it’s a time of real celebration. Many times, these festivals are associated with Upwas (following fasts). We can observe that across different communities across India, upwas is suggested on different occasions which is inherently related to health.

Ayurveda explains the benefits of Langhan to which upwas is a subset. Upwas is one of the main key factors associated with metabolic health. In 2016, Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine for his research on autophagy (a result achieved by fasting), a process where body cells regenerate themselves by removing dysfunctional components. Recently, there’s been a lot of buzz about the health benefits of upwas and calorie restriction. Intermittent fasting was the top Google diet search trend in 2019.

Upwas is nothing but a holiday to our digestive system to give it some rest. But understanding why and adopting scientifically is the need of the hour. Langhan practices are ‘energetic withdrawals’ and offer lightness to the body.

Need of Upwas:

Seasonal changes, lifestyle changes, and wrong food habits are crucial factors affecting the balance of Agni (Digestive Fire). In Monsoon, it is already at a minimal level. Weakened Agni is responsible for the assimilation of metabolic toxins and metabolic disorders including fat storage, weight gain, prediabetes, diabetes, metabolic syndrome, and even cognitive decline. Hence upwas with minimal intake is recommended in monsoon. Ayurveda states that following fasts enhances Agni by reducing accumulated toxins. This is nothing but autophagy.

Festivals, upwas and health importance:

In India, Monsoon falls from June to September (Hindu months starting from Ashadh to Ashwin). Chaturmas is the period of these four months, during which many communities strictly follow some diet restrictions for balancing health. Broadly we can say that there are two methods of upwas:

  1. Half-day fasts which are to be concluded with light meals at night. E.g. Shravani somavar, Chaturthi, Nagpanchami, Janmashtami, etc.
  2. Full-day fasts which are strict for the whole day with upwas specific meals and are to be concluded with a light sweet breakfast on the next morning. E.g. Ekadashi, a few days of Navratri.

If one observes this, it can be understood that fasts are periodic and illustrated in such a way as to maintain health. This is a unique diet design associated with rituals and traditions with the application of Ayurveda principles.

What should be your ideal Menu Plan during upwas in monsoon:

Note:

  1. Do not remain on an empty stomach for more than 6 hrs because it is responsible for an increase in Pitta and Vata.
  2. People complaining of acidity, heaviness, and headache should avoid or consume less heavy food like sabudana/sago, fried food, milkshakes, fruit salads, excess tea, coffee, curd, excess use of groundnut, tamarind, etc.
  3. If you have controlled and mild diabetes, then upwas can be done with proper precautions. Intake after every four hours is recommended for such people. Do not use food items like sabudana, potato, sweet potato, and fried food items. Milk is recommended because it reduces the chances of sudden sugar drop. Restrict sugar intake properly.
  4. People with health conditions should consult the expert before following upwas.
  5. If you are already on a diet for weight control, then upwas is very useful. Here you can modify your upwas day with the principles of intermittent fasting. You can eat a more liquid diet, fruits and milk for the whole day followed by a light meal at night.

So, for this Shravan month with functions fasting keep your health in check. For more such interesting Ayurveda updates stay tuned with us at Nadi Tarangini.

Authors:
Dr. Gayatri Kulkarni – Mulye, (MD Ayurved)
Shruti Kulkarni (Nutritionist)
Vaidya Tejaswini Bhale-Borse (Ayurveda Physician)

A glimpse of Ayurveda from the Maratha Empire period.
By Dr. Gayatri Mulye

A glimpse of Ayurveda from the Maratha Empire period

Shiv Jayanti is the celebration of the birth anniversary of Chhatrapati Shivaji Maharaj.  Shivaji Maharaj is considered a valorous warrior for his innovative military tactics and a skillful administrator. The Maratha Empire dominated a large part of the Indian subcontinent in the 17th century.
We often feel curious about the diet of Maratha warriors, healthcare principles at that period and emergency management during wars because at that Era, modern medicine was at developing stage and not introduced in India.
The Maratha empire period was flooded with constant wars. War injuries, animal attacks, injuries and poisoning by animals during traveling was part of life.
But this Era was enrooted richly with the principles of traditional Ayurvedic systems.

Here are some references that reflect Ayurvedic principles embedded in day today practices.
  1. Ayurvedic principles of Dinacharya (daily routine care), Ritucharya (seasonal care), diet according to Prakruti, region and occupation were seen to be followed by every individual. Many medicinal plants were part of recipes. Eg – vegetables made up of Shevaga (moringa), Haladi (turmeric), Aaghada (Achyranthes aspera) etc.
  2. Tupachi Vihir (Well filled with ghee)- We often come to know that many forts have been seen with remnants of a well which was used as Tupachi vihir at that period.
    According to Ayur-Ved, Puran ghrita (stored old ghee) is very useful in wound healing. Hence that stored ghee was used for large scale wound management during wars.
  3. References also showed that turmeric, amba halad (mango ginger), turati (Aluminum Sulphate crystals) and guggul (gum resins) were used in active wound management.
  4. Rajvaidya was associated with every king. He was seen to be an expert in Nadi Pariksha (pulse diagnostics), poison diagnosis and expert in using unique ayurvedic formulations.
  5. Ashtavidha Pariksha, especially Nadi Pariksha was one of the important tools seen to be used for diagnostic purposes.
    References also showed that Rani Sai bai was also diagnosed with postpartum osteoarthritis and fever at that period. She was treated for the same with principles of Ayurveda.
  6. Diagnosis based on Tridosha and processes like purgation, emesis were commonly used for vitiated Dosha. Ayurvedic formulations like churna (powdered form of drug), kadha (decoction), arishtha (fermented forms) were also part of medicinal systems.
  7. In extreme critical cases and poisoning, medicinal plants like kuchala (Nux-vomica), bhang (cannabis), and opium were seen to be used.
  8. Sutika paticharya (Postpartum care)
Shivneri fort

Shivneri Fort

Sutika Room

At Shivneri fort, the sutika room is exactly similar as per Ayurveda.
Period of the Maratha empire is altogether different with healthcare challenges, but it was enrooted with Ayurveda.
Chhatrapati Shivaji Maharaj is synonymous with strength, courage, discipline and tactics.
This Shivajayanti, lets Introspect your health for better strength and good Quality of Life.

निश्चयाचा महामेरू
बहुत जनांसी आधारू
अखंड स्थितीचा निर्धारू
श्रीमंत योगी II 

Author:
Dr. Gayatri Kulkarni – Mulye
MD (Ayurved)
Blogger @ Turyaa Wellness

For regular updates, like and follow:

Facebook Twitter Youtube Linkedin Instagram

Festive wishes: Makar Sankranti- Starting on a “Sweet note”

Free Shipping on All Products

24x7 Online Presence

Product Support Included

Quick Links

Contact

  • info@atreyainnovations.com
  • +91 777 4040185

Address

  • Office No. 1, 3rd Floor, City Centre, Hinjawadi Phase – 1, Pune, India – 411057.
Facebook Instagram Linkedin Twitter Youtube
  • Atreya Innovations Pvt. Ltd. | Copyright ©2015 All rights reserved.
Scroll to top