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By Karen Vasil-Busch
BodyWise, Yoga Teacher
For the past three decades, I have had the great good fortune to be able to combine my profession of wellness with my study of wellness into my work of wellness for the benefit of my family, my community and myself. The following tools for winter wellness are derived from traditional Ayurvedic medicine, the holistic health movement and my own experience. As with any suggestions for improved health, if in doubt, please seek the advice of your primary care provider.
ABC’S FOR WINTER:
A – Abhyanga. In India, there is a tradition of oil massage that is done on a regular basis for health. This massage, called Abhyanga is a word that has many connotations, among them is: Love and Oil Massage. The concept of loving touch for a daily massage treats many ailments and certainly the malaise of winter blues. Specifically this treatment is done with herbal oils that are quite pure in nature, most common are sesame oil for the winter months or a specialized herbal sesame oil such as Mahanarayan that has cloves, oil of camphor and many other ingredients that warm the tissues of the body, beneficial to muscles and joints. Why bother with a daily oil massage? Abhyanga soothes the nervous system; the instruction is to massage the oil right down to your fingertips and toes, with specific instructions to make circular motions on the joints in your body and use long strokes over the long bones of your body. Should you include your head and scalp? Sure!
B – Breath work. The Yogic study of breath is called Pranayama. Pra refers to “life force” but it also means, “The first unit.” Isn’t it interesting that breath was the first thing that we physically performed when we were born? Yama means control or discipline of, so Pranayama is controlled, disciplined breathing. An effective pranayama practice for wintertime is called alternate nostril breath. By controlling breath in this way, even for five minutes, the mind becomes calm and still. Why does this work? Running alongside the sushumna nadi, on either side of the spine, are the Ida and Pingala nadis. Ida refers to the Chandra (yin) energies of the moon while Pingala refers to the Surya (yang) energies of the sun. Together the Ida and Pingala bring balance to the body through the central channel, sushumna. The practice of nadi shodhana (channel cleansing) pranayama, or alternate nostril breathing, is good for winter time when centering, unity and stillness occurs. This practice of alternate nostril breathing is of great benefit to our entire nervous system.
C – Cultivate a routine that encourages balance. Your outdoor recreational activities, such as skiing, snowshoeing and the like are very yang (strong). Balance this with indoor activities that are Yin or passive in nature such as restorative yoga and meditation.
D – Digestion. In Ayurveda there is an expression that says “Digestion is King.” This refers to our digestion of food, its assimilation and elimination. Winter is a time to stoke the digestive fires so my final tool for winter wellness is to ditch caffeinated drinks and cold drinks and replace with warm herbal teas. My favorite is roasted cumin, fennel, and coriander seeds, grind up with a mortar and pestle or an electric grinder, boil one cup of water add 1 tsp. of this mix with 1 Tbsp. organic sugar and boil for two minutes. Add 1 – 2 Tbsp. milk or almond milk, strain and you have a traditional drink called Kashaya. These three herbs are excellent for Digestion.
Have fun this winter; enjoy the snow and take the time to enjoy quiet time afterward by the fire.
Karen Vasil-Busch, owner of BodyWise Therapy Ayurvedic Wellness and Massage, is a Certified Yin Yoga Teacher, Ayurvedic Practitioner and Massage Therapist. She can be reached at www.karenvasilbusch.com or 207-336-2065.
