Dry Powder Massage (Udvartana)

Massage of the body with dry, warm powders, applied in a direction opposite to the growth of body hair, is known as Udvartana.

It is especially ideal for obese individuals. Udvartana enhances firmness of the body and promotes good complexion, strength, and lightness.

Commonly used powders include Mudga (green gram flour) and Kulaththa (horse gram flour). After exercise, these powders are smoothly rubbed all over the body against the direction of hair growth (against the hair roots).

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Mardana

Mardana is a variant of Udvartana, in which rubbing of the body is performed comfortably with bare hands, without the use of powders. It is usually done after exercise and covers the entire body.

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Research Evidence

• Udvartana has been found to play a significant role in improving psychophysical parameters in healthy volunteers.

Exercise (Vyayama) and Yoga

Vyayama refers to physical exercise which, according to Ayurveda, brings about lightness, enhanced ability to work, stability, resistance to discomfort, and alleviation of Doshas, especially Kapha. It also stimulates digestive power (Agni) and promotes overall health.

Quantum of Exercise

• Exercise should be performed to the extent that sweating occurs on forehead, nose, and armpits

• Exercise should be about half of one’s capacity initially

• Breathing becomes slightly heavy

• Quantum of exercise can be gradually increased over time

• Excessive exercise should be avoided

Time and Place of Exercise

• Ideally performed in the morning

• On an empty stomach

• Place should be quiet and free from disturbances

Seasonal Variation

• Summer (Greeshma Ritu): light exercise

• Winter (Hemanta and Shishira), Spring (Vasanta): heavy exercise

• Rainy (Varsha), Autumn (Sharat): moderate exercise

Dosha and Prakriti Considerations

• Vata: mild exercise

• Pitta: moderate exercise

• Kapha: heavy exercise

Age-based Recommendations

• Young age: heavy exercise

• Middle age: moderate exercise

• Old age: light exercise

Recommended Yoga Protocol (Summarized)

Joint Movement Exercises:

1. Tadasana

2. Hastotthanasana

3. Padahastasana

4. Trikonasana

5. Vajrasana

6. Ardha Ushtrasana

7. Mandukasana

8. Utthanapadasana

9. Pavanamuktasana

10. Bhujangasana

11. Shalabhasana

12. Shavasana

Breathing and Meditation Practices: 13. Nadishodhana / Anuloma Viloma Pranayama 14. Bhramari Pranayama 15. Dhyana (Meditation)

Benefits of Vyayama and Yoga

• Improves muscular strength and flexibility

• Enhances stamina and energy levels

• Alleviates Dosha imbalance and improves metabolic function

• Supports mental health, clarity, and cognitive function

• Promotes stress reduction and emotional well-being

Research Evidence

• Slow breathing pranayama practices improve cognition, reduce anxiety, and enhance general well-being by increasing parasympathetic activity.

• Pranayama and rhythmic breathing techniques are known to reduce stress and enhance immune function.

Oil Massage (Abhyanga)

Abhyanga is the practice of applying plain or medicated oil over the body followed by gentle massage. According to Ayurveda, regular Abhyanga makes the body strong, firm, and smooth-skinned. It enhances complexion, delays the process of ageing, relieves fatigue, alleviates Vata Dosha, and promotes vision, nourishment, and sound sleep.

Abhyanga helps the body to recover easily from exhaustion and exertion. For maximum benefits, oil should be applied all over the body, with special emphasis on the head, ears, and soles of the feet. Daily application over the whole body is ideal; however, if this is not possible, minimum daily application over the head, ears, and feet is recommended.

Oils Used for Abhyanga

• Sesame oil (Tila Taila)

• Coconut oil

• Mustard oil

The choice of oil may vary according to Dosha predominance, season, and individual constitution.

Duration

• Ideal duration of self-body massage: 10–15 minutes

Benefits of Abhyanga

• Strengthens and nourishes the body tissues

• Improves skin texture and complexion

• Delays ageing changes

• Relieves tiredness and stress

• Alleviates Vata-related disorders

• Promotes good sleep and vision

Research Evidence

• Massage therapy has been shown to have beneficial effects in various conditions such as prenatal depression, care of preterm and full-term infants, autism, skin disorders, pain syndromes (including arthritis and fibromyalgia), hypertension, autoimmune conditions (asthma and multiple sclerosis), immune-related conditions (HIV and breast cancer), and ageing-related disorders including Parkinson’s disease and dementia.

Gargling and Mouth Rinsing (Gandusha / Kavala)

Gandusha and Kavala are Ayurvedic procedures of gargling and mouth rinsing performed after cleaning the teeth and washing the face. These practices provide exercise and strength to the muscles of the buccal cavity, help in thorough cleansing of the oral cavity, and promote overall oral health.

Regular practice of Gandusha and Kavala improves clarity of voice and sensory perception, produces a feeling of lightness in the mouth, and enhances the relishing of food by improving taste perception.

Substances Used for Gandusha / Kavala

• Triphala Kwatha (decoction)

• Panchavalkala Kwatha (bark of five milk-yielding trees)

• Lukewarm water

• Salt water

• Tila Taila (Sesame oil)

• Irimedadi Taila

Panchavalkala consists of the bark of the following five trees:

• Vata – Banyan tree (Ficus benghalensis)

• Udumbara – Cluster fig (Ficus racemosa)

• Plaksha – Java fig (Ficus lacor)

• Ashwattha – Peepal tree (Ficus religiosa)

• Parisha – Indian tulip tree (Thespesia populnea)

Simplified Method

If daily performance of gargling or mouth rinsing is not possible, application of the same substances over the gums and teeth may be practiced as a simplified alternative.

Benefits of Gandusha / Kavala

• Strengthens oral and buccal muscles

• Maintains oral hygiene and prevents oral diseases

• Improves clarity of voice and sensory functions

• Enhances taste perception and appetite

• Promotes oral and systemic health

Research Evidence

• Oil pulling therapy is a traditional Ayurvedic procedure that promotes good oral and systemic health.

• Oil-based oral rinses in daily oral hygiene for reducing plaque, improving gingival health, and preventing oral disorders.

Nasal Instillation (Nasya)

Nasya is the procedure of instilling liquid or powdered medicines, most commonly medicated oils, into the nostrils. According to Ayurveda, the nose is the gateway to the head (Nasa hi Shiraso Dvaram); therefore, Nasya plays a vital role in the prevention and management of diseases of the head and neck region.

Regular practice of Nasya produces lightness in the head, improves the sleep–wake cycle, enhances the sense of smell, and provides a feeling of clarity and pleasure. It is also beneficial in improving vision and helps in preventing premature greying of hair, hair fall, and facial wrinkles.

Pratimarsha Nasya

The Pratimarsha variety of Nasya involves the instillation of two drops of oil in each nostril. This form of Nasya is safe, gentle, and recommended for daily practice as a health-promoting measure.

Benefits of Nasya

• Prevents and treats disorders of head and neck

• Improves clarity of mind and sensory functions

• Regulates sleep and awakening cycle

• Enhances vision and sense of smell

• Prevents premature greying of hair and hair fall

• Delays ageing changes such as wrinkles

Research Evidence

• Research studies suggest that Nasya Karma is effective in the management of cervical spondylosis, indicating its therapeutic potential in musculoskeletal disorders of the neck region.

Eye Applications (Anjana)

Anjana, commonly known as Kajal or Surma, refers to the application of medicated pastes or powders to the eyelids. According to Ayurveda, Anjana is an important daily regimen for maintaining healthy eyes and clear vision. It also enhances the beauty and attractiveness of the eyes and face.

Anjana helps in cleansing the eyes, removing secretions, and preventing eye disorders. Classical texts recommend its use in appropriate quantity and frequency under proper guidance.

Materials Used for Preparation of Anjana

Traditionally, Anjana is prepared using herbal and natural substances such as:

• Jasmine buds

• Almond shell

• Castor oil

• Ghee

These ingredients possess soothing, nourishing, and protective properties for ocular tissues.

Benefits of Anjana

• Maintains eye health and improves vision

• Cleanses eyes and removes ocular impurities

• Prevents common eye disorders

• Enhances the aesthetic appearance of eyes

Cleaning of Eyes (Akshi Sinchana)

 The cleansing of eyes with water is known as Akshi Sinchana. This practice helps in removing collected dust, dirt, and environmental pollutants from the eyes and supports better vision and ocular comfort.

Experienced Ayurvedic physicians recommend the use of Triphala decoction or infusion for eye wash due to its beneficial effects on ocular health.

Triphala – Constituents

• Haritaki (Chebulic myrobalan)

• Bibhitaki (Belleric myrobalan)

• Amalaki (Indian gooseberry)

Method of Preparation of Triphala Decoction / Infusion

1. Take 2–3 pinches of Triphala powder.

2. Add it to one glass (150–200 ml) of clean water in a glass vessel at night.

3. Cover the glass with a lid and keep it overnight.

4. In the morning, after cleaning the teeth, filter the water.

5. Wash the eyes using this filtered Triphala water by:

   • Gently splashing the water onto the eyes, or

   • Using eye cups available in the market.

Benefits of Akshi Sinchana

• Cleanses the eyes and removes impurities

• Reduces eye strain and irritation

• Helps in maintaining clear vision

• Prevents common ocular disorders

Research Evidence

• Research studies suggest that Triphala acts as an effective drug in maintaining ocular health and helps in the management of various ocular disorders.

• Regular use of Triphala as part of the daily regimen may help in promoting disease-free ocular health.