8,49 €
Mehr erfahren.
SOMA - 100 Heritage Recipes for Self-Care, is an homage to the fragrant years of my childhood spent with my grandmother. It is an offering to her tender, yet strong hands that made those bitter, yet healing concoctions, pastes, and oils. It is in gratitude to my mother (and all those who mothered) whose nurturing and caring hands made those healing salves and healing soups. It is a collection of those secret recipes that are passed on from generation to generation.
It is so that those heritage formulas shared by my Guru, which have transformative and nourishing properties, benefit many. It is so that her Yogic revelations are not lost in the crease of time. It is to live by and open the doors to the heritage recipes of kitchen pharmacy and Yogic Wisdom. These are the fragrant flowers that I picked in my childhood and growing years, it is these drops of nectar that I still yearn to collect, live, and pass on.
Each of these 100 recipes is picked carefully for you, dear reader, to bring ease in pain, peace to an ailing heart, and rest to the tired bodies. May each recipe open the doors of healing, self-empowerment, peace, and rest for you. May you pass on this book as a heritage to the generations to come. May we never hoard the pearls of wisdom, but share them responsibly and tend to the eternal flame of life.
My humble bows to all those who mother, who insist on sharing, and those who keep this ancient healing wisdom alive.
SOMA means tender, soft, radiant rays of the moon. It is the nectar of the moon. When the mind is peaceful, it called saumya which means “moon-like.” The tender, gentle, benevolent, kind love and nourishing care of someone who mothers is called saumyata.
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Veröffentlichungsjahr: 2020
Ähnliche
Indu Arora
SOMA
100 Heritage Recipes for Self-Care
YogSadhna Inc
Minneapolis, MN
DISCLAIMER
This book is not intended to treat, diagnose, or prescribe. The information contained herein is in no way to be considered as a substitute for a duly licensed health professional.
YogSadhna Inc, Minneapolis, MN
©2020 YogSadhna and Indu Arora
Photographs ©2020 by YogSadhna and Indu Arora
Illustrations ©2020 by YogSadhna and Indu Arora
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any other information storage and retrieval system, without the written permission of the publisher.
The information in this book has been carefully produced, and all efforts have been made to ensure accuracy. YogSadhna and Indu Arora assume no responsibility for any injury suffered or for damages or losses incurred during the use of or as a result of following this information. It is important to study all directions carefully before taking any action based on the information in this book. Where trade names are used, no discrimination is intended and no endorsement by YogSadhna and Indu Arora is implied.
Published 2020.
Creative Coordinator: Agota Sesztak
Editor: Lizzie Leone
E- Book Cover Design: János Gräfl
E-Book Design: Mayfly Design
Illustrator: Ruby Lockard
Photographer: Milán Tóth
ISBN-13: 978-0-578-72943-5
To All Those Who Mother
Om Asato Maa Sad-Gamaya
Tamaso Maa Jyotir-Gamaya
Mrtyor-Maa Amrtam Gamaya
Om Shantih Shantih Shantih
-Brihadaranyaka Upanishad—1.3.28
Lead me from untruth toward truth
from darkness toward light
from death toward the nectar of immortality
Om Peace Peace Peace
In thy name, In thy lotus feet
Contents
Preface
1. Dancing to the Tune of Circadian Rhythms
Solar Routine/A.M. Care
No. 1. I Wake up Grrr…oggy
No. 2. Did You Wake up with the Wrong Foot?
No. 3. Poop Stories
No. 4. Who Eats Breakfast, Anyway?
No. 5. I Need a Lucky Charm
Lunar Routine/P.M. Care
No. 6. Do You Feel Wound Up?
No. 7. Time Is Flying
No. 8. Slurp, Gulp, and Chug
No. 9. I Am So Full, I Cannot Move!
No. 10. Brrrrrr….My Feet Never Warm up
No. 11. Who Let the Thoughts Out?
Beauty Rituals
No. 12. Probiotic for Naughty Skin
No. 13. Food for Skin—My Secret in 3 Steps
No. 14. Always Wear Your Invisible Crown—Yogi’s Halo
No. 15. BeHOLD the Beauty—Ancient Ayurveda Apothecary
No. 16. Siesta for the Sista—Awaken the Sleeping Beauty
Come Back to Your Senses
No. 17. Eyes, Eyes, Baby
No. 18. Buzz, Click, Hum, and Ring—Hearrrring?
No. 19. Losing My Sense of Smell—Now, That’s Fishy
No. 20. Pass the Hot Sauce
No. 21. Give Love to Rough, Scratchy, Patchy Skin
2. Yoga Rx
No. 22. Rock the Boat—It’s Okay
No. 23. Emotional Hiss=Mental Bliss
No. 24. I Cannot Think Straight
No. 25. I Blew It—Now Blow It
No. 26. Ten Percent Happier
3. What’s Your Mantra?
No. 27. Say “Yes” to the Universe
No. 28. Your Mind=Your Power
No. 29. Power Up!
No. 30. How Do I Fix This…? The Body
4. Mudra RX
No. 31. Sleep Like a Baby: Surina Mudra
No. 32. I Hear Them Pop and Crack—My Joints: Pushan Mudra
No. 33. Where Did My Energy Go? Prana Mudra
No. 34. Save Me from the Rabbit Hole: Hakini Mudra
No. 35. Where There Is No Place for a Headache: Maha Sirs Mudra
No. 36. For All Those Heart Needs: Shankha Mudra
No. 37. Yogic TUMS®: Samana Mudra
No. 38. Easy Breath: Shwasi Mudra
No. 39. Cleanse on My Tips: Kaya Kalpa Mudra
No. 40. Zen Mind: Jnana Mudra
No. 41. Can Someone Move the Lymph, Please? Garuda Mudra
No. 42. Travel Like a Pro: Apana Vayu Mudra
No. 43. My Hands are Freezing: Linga Mudra
5. Heritage Recipes
No. 44. Pickle Up!
No. 45. Golden Gargles
No. 46. Shoo-the-Flu Tea
No. 47. Alkaline Water: It’s All About That Base
No. 48. 3-1-1 of Changing Seasons
No. 49. Say Goodbye to Gas
No. 50. Got Acidity?
No. 51. Muscle Milk
No. 52. Moon Juice–Boost That Ojas
No. 53. PanchaMel Tejas Tea
No. 54. Sticky Throat + Runny Nose? No Problem!
No. 55. Seeds of Digestion
No. 56. Prana Fix
No. 57. Start the Day the Tridoshic Way
No. 58. Mucus Is Not Welcome Here–Lavanya Ghritam
No. 59. PMS Relief–This Soup Will Make You Go Nuts!
No. 60. Sweet Solution to Runners’ Leg Cramps
No. 61. To Pee or Not To Pee
No. 62. No Dwelling on Swelling—De-swell Pack
No. 63. The Sweet Balance
No. 64. Food for Your Brain
No. 65. Sleep Aid Milk
No. 66. Palate Cleanser, Mouth Freshener
No. 67. For All Your Digestive Needs—Trilavana Ginger Pickle
No. 68. A Bumpy Emotional Ride—Honey Can Fix It
No. 69. Jet-lagged Feet—3,2,1…No More
No. 70. Lung Tonic–For Sound Breath
No. 71. Heat Hydrant–Park the Heat, Stay Cool
No. 72. Peppery Solution for a Sticky Throat
No. 73. Easy-Peasy Probiotic Drink—Digest It All
No. 74. Burrrrp—Relief
No. 75. Sore and Irritated Throat–Grandmother’s Recipe
No. 76. Breeze Through Sneeze with My Father’s Favorite
No. 77. No Matter the Question, The Answer is Fiber–Get Regular
No. 78. First Aid for Diarrhea
No. 79. Decongest–Herbal Steam
No. 80. Digestive Treat–Pretty Sweet!
6. Crowning Glory
No. 81. Dry Hair, I Care–VataHair Oil
No. 82. Gray Hair, Do Not Despair–Pitta Hair Oil
No. 83. Greasy Hair Fix–KaphaHair Oil
No. 84. Luster Hair Mask
No. 85. Probiotic Hair Mask
No. 86. Vegan Cooling Hair Mask
7. Head Over Heels in Love with the Body
No. 87. Sight for Sore Eyes–Netra Tarpana
No. 88. A Kiss of Freshness–Hydrating Rose Lip Scrub
No. 89. Saffron Face Mask–Radiant Glow
No. 90. Ubtan Body Scrub–A House Recipe for Beauty and Health
No. 91. Baby Soft Heels–A Simple Hack
8. Tea Time
No. 92. Stilling Vata Herbal Tea
No. 93. Cooling Pitta Herbal Tea
No. 94. Move It–Kapha Herbal Tea
No. 95. A Seasonal Cup of (Authentic, Indian) Chai Solves Everything–Even Changing Weather
Bonus Tips
No. 96. It’s Just Too Much—Mauna
No. 97. Thoughts, Thoughts Go Away….Neti Neti
No. 98. Time to Say Goodbye—Idam Na Mama
No. 99. A Colorful Fix from My Yoga Guru Shashi Khosla
No. 100. Timeless Wisdom from My Father–Late Radhey Shyam Arora
Epilogue
The Mother
Namaste
Acknowledgments
Resources Used in SOMA
About the Author
Preface
SOMA is an homage to the fragrant years of my childhood spent with my grandmother. It is an offering to her tender, yet strong hands that made those bitter, yet healing concoctions, pastes, and oils. It is in gratitude to my mother (and all those who mothered) whose nurturing and caring hands made those healing salves and healing soups. It is a collection of those secret recipes that are passed on from generation to generation.
It is so that those heritage formulas shared by my Guru, which have transformative and nourishing properties, benefit many. It is so that her Yogic revelations are not lost in the crease of time. It is to live by and open the doors to the heritage recipes of kitchen pharmacy and Yogic Wisdom. These are the fragrant flowers that I picked in my childhood and growing years, it is these drops of nectar that I still yearn to collect, live, and pass on.
Each of these 100 recipes is picked carefully for you, dear reader, to bring ease in pain, peace to an ailing heart, and rest to the tired bodies. May each recipe open the doors of healing, self-empowerment, peace, and rest for you. May you pass on this book as a heritage to the generations to come. May we never hoard the pearls of wisdom, but share them responsibly and tend to the eternal flame of life.
My humble bows to all those who mother, who insist on sharing, and those who keep this ancient healing wisdom alive.
SOMA means tender, soft, radiant rays of the moon. It is the nectar of the moon. When the mind is peaceful, it called saumya which means “moon-like.” The tender, gentle, benevolent, kind love and nourishing care of someone who mothers is called saumyata.
I
Dancing to the Tune of Circadian Rhythms
Solar Routine/A.M. Care
No. 1. I Wake up Grrr…oggy
We have rituals and routines for after we wake up, but how do you actually wake up?
Groggy, tired, and heavy?
Most of the time, we wake up with the sound of an alarm, a list of things to do, fear of missing out, or just because we have no other choice.
Cultivate the ritual of waking up consciously. How?
Atma Tattva Avalokanam—the practice of waking up with awareness of the real Self.
Atma means “Self,” tattva means “the substance,”and avalokanam means “the act of witnessing.”
As you are in the process of waking up, observe if it is touch, sound, thought, emotion, fragrance, or light that catches your attention. You will be surprised to observe that this process began long before you actually opened the eyes.
Now, consciously bring your awareness to the seat of the soul—your heart—and just stay there—thinking nothing, feeling nothing, wanting nothing—simply witnessing the quiet, still, content presence.
Let this experience guide your day. Let it become your baseline to return to when anything goes south; bring the conscious awareness to this seat of the soul. Bring yourself to balance. Within a matter of one week you will notice a remarkable shift in your waking up process. Just do it!
Fun Fact: When I was about 5-7 years of age, at times when I woke up, I saw my grandmother (it was a typical joint family and we used to live with her—about 13 people in one household) sitting absolutely still and completely covered in a blanket. I always used to wonder, “What is she doing? She should sleep lying down.” Who knew that years later, I would discover that this is practice, too!
No. 2. Did You Wake up with the Wrong Foot?
Different cultures have different expressions for it:
I woke with the wrong foot.
I woke up on the wrong side of the bed.
I don’t know whose face I saw first thing in the morning to have such a day!
What if all of this actually has some meaning? Have you heard about Swara Yoga, the yoga of rhythms (of breath)?
According to this practice, we can change our mind, emotions, health, and experiences by making slight, but precise, changes in our breath. Now, it is a very complex subject and I hope that you will look it up after reading this.
Breath is the most loyal, sincere, ever-present, ever-willing, selfless, dedicated companion that we can have in this lifetime. It is present from the first heartbeat to the last. Once we are sincerely interested in our breath, we show the first signs of interest in knowing Self.
For now, I am sharing a very simple but effective practice so that you don’t have to ever say or feel this way: “I woke up with the wrong foot.”
Swara Yoga: Right upon waking, after opening the eyes, check from which nostril you are dominantly breathing. Place your index finger under the nose by extending it horizontally. Become aware (with the sense of touch), from which side of the nostril you feel the active flow of exhalation.
Now, close the dominant nostril and actively inhale and exhale from the blocked nostril for about 1-2 minutes. This will switch the breath activity. Now, you have balanced the flow of energy in your body. Step down from the bed and have the best day ever!
Fun Fact: Our nostril dominance shifts every 60-90 minutes. Not just that, even the exact location where the breath touches the inside of the nasal membrane changes to balance the five elements (ether, air, fire, water, and earth) in the body. If this makes you curious, that is great!
No. 3. Poop Stories
I know it sounds weird, but we all have one or maybe many!
According to Ayurveda, a healthy bowel movement is an important sign of health. Ideally, one must have a bowel movement right upon waking up or at least in the morning hours.
A lot of times, we bypass, suppress, or postpone nature’s call; the reasons are many: due to busyness, hurrying to get ready (self or family), or to get into a meeting. When we respect this natural rhythm of the body and start our day by eliminating what we do not need, it is a fresh start of the day.
Usha-Pana: Soak 8-10 ounces of water in a copper1 cup overnight. Drink this water first thing in the morning. It helps in flushing out the internal organs and stimulates the muscular contractions (known as peristaltic movement) in the large intestine as a precursor to bowel movements. This practice is called Usha-pana; that means drinking (pana) the golden nectar (usha).
If there is a tendency for constipation, follow the above with 2-3 rounds of Agnisara Kriya (repetitive upward and downward movement of the abdomen in breath suspension). For more information, please refer to page 92 of my book, YOGA Ancient Heritage, Tomorrow’s Vision to refresh your memory of the practice. (See Resources Used in Soma.)
Fun Fact: According to Ayurveda, those who are pitta2 dominant must drink water from a silver vessel, while kapha- and vata-dominant constitutions must drink from a copper vessel. This first diet of metallic ion-charged water is excellent to balance doshas. In the absence of a silver vessel, you can choose copper, as it is considered tridoshic.
1. If you have excess copper in your body or are allergic to copper: Soak the water in a terra-cotta water bottle and drink that water next morning.
2. According to Ayurveda, each one of us has a unique elemental DNA. If the term pitta is new for you, consider scheduling a consultation with an Ayurvedic Counselor/Practitioner to get to know your physical and mental constitution (known as prakruti) and to eat, sleep, and exercise according to your unique Ayurvedic DNA.
No. 4. Who Eats Breakfast, Anyway?
Do you experience a variable appetite in the morning hours? What does variable appetite mean?
Here is an example: you skip breakfast at some times and other times you go to sleep thinking of the breakfast you will have in the morning, or perhaps, you wake up with a ravishing appetite.
There are three signs of healthy metabolism: healthy hunger call, healthy elimination, and consistent energy levels. So, what should you do if you do not feel hungry at all in the morning or your hunger is variable? Here is one solution that Ayurveda has to offer.
Vyayama: It means exercise or the expenditure and distribution of energy. According to Ayurveda, one must exercise every morning to boost the metabolism, and to maintain a healthy mood, healthy tissues, and longevity. This exercise could be stretching, walking, running, swimming, or practicing Yoga asanas. Ayurveda considers multiple factors while prescribing the physical activity such as Prakruti (constitution), age, sex, the diet of a person, Ritu (season), type and stage of disease, and other concurrent therapeutic procedures.
Here are six rules of Vayayama:
Sweat: The body should experience mild sweat as if the pores are just opening up.Increased Respiratory Rate: A tolerable increase in breath paceIncreased Heart Rate (pulse rate): A tolerable increase in heartbeat Feeling of Lightness in the Body Increase of ThirstExertion: A feeling of healthy exertion and effortAlso, these rules must be applied according to the season:
Mild exercise in summer and rainy seasonModerate exercise in autumn, dewy conditions, winter, and spring seasonIntense exercise should not be performed in any seasonSo, what are you waiting for? Go hit your Yoga mat, gym, or simply go for a walk!
Fun Fact: The common saying in the fitness world, “Give your 100%” does not apply in Ayurveda. In fact, the saying here is exercise to half your capacity—ardha balam. Exercise enough to open up the pores and not burn out the body.
No. 5. I Need a Lucky Charm
Jewelry matters!
In Ayurveda, wearing jewels in the form of rings, bracelets, amulets, necklaces, and pendants is suggested with metals based on your constitution (dosha) and your birth chart (janma patri). This practice is called Mani Dharana, which basically means adorning the body with semiprecious jewels and metals.
If you do not know your dosha or astrological chart, use this rule:
Wear your philosophy: When you wear something as a reminder of your philosophy that you live by (or aspire to live by), suddenly jewelry elevates to the level of a crowning jewel. Yogis and Yoginis have always adorned the body based on their philosophy. I recently teamed up with Bali Malas and curated a mala for them based on the merging rivers of Yoga, Ayurveda, and Tantra. It is named Yoga Shri Mala3 as an ode to Kundalini Shakti. By wearing this mala, I wish for the practitioner to be constantly reminded of consistent practice (abhyasa) and letting go (vairagya). These are the two strong guidelines for a sincere seeker, as per Patanjali Yoga Sutra 1.12.Game of Favorites: Is there a piece of jewelry that reminds you of comfort, peace, hope, warmth, and positivity? Take it out of that treasure chest, jewelry box, or stash!Treasured Possession: Over a period of time, we buy so many bracelets, necklaces, japa malas (chanting beads), rings, and one of them or a few of them become our favorite. At times, we are gifted some things that are passed on through generations and they become a breath of peace, a treasured possession.Hold that comfort close to your body. Allow it to be that peaceful gem in your life. Go ahead, wear your lucky charm!
Fun Fact: In order for the stones to communicate with your biorhythm (pulse and breath), they must be worn around the wrist or neck, close to main arterial regions. A minimum of 4 hours is the suggested wearing time for the elemental energy of the stone to communicate with the biorhythm. Our regular metabolic cycle is 4-6 hours. This creates a special effect called prabhava, which helps in balancing the bodily constitution (dosha) and mental aptitude (guna).
3. See Resources Used in Soma.
Lunar Routine/P.M. Care
No. 6. Do You Feel Wound Up?
When the entire day’s work is over, our mind still races. We tend to hold the tension of unpleasant conversations, unfinished work, and unfulfilled expectations (at times, self-imposed) in our body, breath, and mind. The result is a wound up mind!
The age-old wisdom of Ayurveda suggests the practice of pancha snana. It means “the five” (pancha) “rinses” (snana).
Pancha Snana:Immediately upon entering the home from work in the evening (or whenever you end work, if you work away from home), rinse five main parts of the body: hands, feet, and face. You can simply rinse them with warm water in winter and tap-cold water in summer. Use of soap/cleanser is optional and suggested.
Our days are filled with work. We often tend to hold the impressions from the day in our nerve endings, which mainly means our feet, hands, and face. Rinsing these areas is symbolic of washing away all those arguments, conflicts, tension, and overwhelm that we consciously and unconsciously hold on to.
Go ahead! Wash it off! Unwind now!
Fun Fact: As kids of the 19th Century, we were so used to playing outside and coming back home in the evening covered with dirt and big smiles. The first thing my mother used to say was, “Go, wash your hands, feet, and face properly.” I hated it! I wanted to stay dirty in the nostalgia of good times spent in the garden, field, and backyards. I was introduced to the Living Ayurveda at a young age; as much as I hated it then is how much I love it now.
No. 7. Time Is Flying
