Archive for category: Ayurveda

21 day clean, purge, balance

31 March 2020 Day 5 (Clean 5) – Self-care: Cleaning health tips
Welcome to Day 5 (Clean 5), – Self Care – Breath and Exercise, Inspire and Move your way to longevity.
Exercise and Breath work are two vital dimensions for bringing more energy and liveliness to our lives and directly influences our longevity. It is great to develop a daily short routine of movement that keeps you in shape and breath work to increase long capacity and slow the breath each morning. Performing it twice a day can even impact the body more profoundly.
A great breath work program that takes a minimal amount of time is to perform 10-12 complete yogic ujjiya breaths. This is performed by partially closing the glottis at the back of the throat producing a little back pressure and placing the breath in the throat. Breathe in through the nose and breathe out through the nose for the same length of time for a basic breath. If it feels good and is not forced add a short hold in between the in and out breath and between the out and in breath (do not strain). Perform these slowly with attention to filling both the belly and the chest gradually expanding your capacity and slowing the breath.
To this we can add the vagus breathing technique explained previously in Clean 3 (link) to improve breath, release stress, activate the para-sympathetic response and lower blood pressure. These practices are like washing and cleaning the mind and help release old memories and emotions. If you are very anxious or stressed the alternate nostril breath is a great help, do it whenever you feel the need. Simply close the left nostril with your finger breath in through the right nostril; hold for the same length as you breathed in; then breath out (same length of time) through the left nostril holding right; hold breath for same time; then breath in through left nostril; hold for same time; and breath out through right nostril; and hold. This completes one cycle continue for 8-12 cycles.

A great and short exercise program that can be done in 10-15 minutes and exercises 96% of the joints in the body is the Sun Salutation. Grab a diagram at the office if you do not already have it. The steps are as follows sore … click on read more below to read the remainder of the article.

Take Away (Clean 5): Energize and Inspire yourself for longevity with movement and breath each day.

Enjoy your Cleanse,

Dr. Zaida Rivene, D.C.

www.drzaidarivine.co.za

083 290 1283

and Jim Montrose, Ayurvedic counselor

www.drzaidarivene.co.za/jimmontrose

071 959 0786

P.S. Check out the website (www.drzaidarivene. co.za) for other articles and resources on practices, words, inspired living, health, chakra meditation, Ayurveda and other topics.

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Copyright March 2020

21 day clean, purge, balance
29 March 2020 Day 3 (Clean 3) – Self-care: Cleaning health tips

Welcome to Day 3 (Clean 3), – Self Care – Importance of Sleep. Zaida got the importance of sleep on Friday as she found herself on a free afternoon feeling sleepy and actually surrendering to the urge to nap. She remarked I feel so tired; I now realize the importance of proper rest and often don’t allow that to myself. This gave me the opportunity to do a self-inventory of my sleep; and I realized I have been quite tired and need and want more rest that I am also giving to myself during our 21 day home retreat.

Modern science says we all need about 7-9 hours of sleep to be really rested and most of us in modern times are lacking this by a significant amount. Ayurveda has recommended we sleep as dark approaches and wake at dawn or earlier. The Nobel Prize in medicine, 2017, reaffirmed this important principle as the circadian rhythms were recognized for their importance in retaining our health and vigor. Essentially our best sleep for cell rejuvenation and replacement occurs in sleep cycles 3 and 4 which occur in the first four hours of sleep and is optimal from 10 pm to 2 am. The next four hours of sleep moves to REM cycles (replacing sleep cycles 3 and 4) which help file and sort the day’s experiences leaving the brain un-cluttered. Waking a little before or at sunrise makes use of the active period of body expression (Vata in Ayurveda) where we are more mobile and active and wakeful. Waiting till sunrise and the next four hours is a slower, sluggish and sleepy period (Kapha) and you may find it is harder to get going.

Make a pact to test the effects of early to bed before 10 pm and wake near sunrise for eight hours or more sleep over the next 21 days and get the best sleep possible. Medical science has found the vagus breath can help you sleep if you have a mild insomnia (might take several nights to kick in). To do vagus breathing: breathe deeply through the nose for a count of four, hold for count of two, breathe out for a count of four through the nose, and repeat for 8-12 cycles. Repeat as needed.

Try this for 21 days to see the effects first hand. Continue the practices from day 1 and 2 for the the entire program to fulling experience the benefits.

Take Away (Clean 3): Luxuriously sleep (in bed by 10am and wake at sunrise) to maximize health and vigor.

Enjoy your Cleanse,

Dr. Zaida Rivene, D.C.

www.drzaidarivine.co.za

083 290 1283

and Jim Montrose, Ayurvedic counselor

www.drzaidarivene.co.za/jimmontrose

071 959 0786

P.S. Check out the website (www.drzaidarivene. co.za) for other articles and resources on practices, words, inspired living, health, chakra meditation, Ayurveda and other topics.

Receive our monthly newsletter, sign up on the website now!

Copyright March 2020

21 day clean, purge, balance
27 March 2020 Day 1 (Clean 1) Self-care: Cleaning health tips

Welcome to Day 1 (Clean 1), the miraculous design of human digestion includes a natural detoxification period every day. The body is designed to assimilate food, absorb nutrients, and detoxify waste materials every day. And there is a natural cycle to this process. The first 8 hour cycle starts with the intake of food for assimilation roughly from 10 am to 6 pm each day. It then proceeds to breaking the food down into the components for absorption and utilization in the body from the last meal of the day roughly 6 pm to 2 am in the morning. The last phase is the removal of waste material or the body’s natural detoxification through the gastro-intestinal system, breath, and skin. If you are paying attention this means we should eat mostly from 10 am to 6 pm and not eat from 6 pm till morning (perhaps 10 am for best removal of wastes).  This is a little different than what most of us do, yet honors the body’s rhythm and results in better digestion (it following the science of Ayurveda, Natural Hygiene, and many other medical systems that integrate body, mind whole person practices).

So what should we do in the morning if we are not eating a big South African breakfast?

Start the day off with a cup of warm water and lemon. This helps flush the bowels and encourages the detoxification that is going on. It should help you have your first bowel movement of the day and let go of waste water. Clean the whole body (shower, brush, etc.). Then when you are ready eat a light breakfast of high water content foods (like fresh squeezed fruit or vegetable juices, fruit, oatmeal soaked overnight, etc.). Wait until 11 or twelve when the digestive fire is highest for concentrated foods.

Try this for 21 days to see the effects first hand.

Take Away: Clean 1 – Start the day with lemon and warm water and eat light high water content foods until 11-12 noon.

Enjoy your Cleanse,

Dr. Zaida Rivene, D.C.

www.drzaidarivine.co.za

083 290 1283

and Jim Montrose, Ayurvedic counselor

www.drzaidarivene.co.za/jimmontrose

071 959 0786

P.S. Check out the website (www.drzaidarivene. co.za) for other articles and resources on practices, words, inspired living, health, chakra meditation, ayurveda and other topics.

Receive our monthly newsletter, sign up on the website now!

Copyright March 2020