Module 3: Introduction to Health Regimen - Understanding

Swastha Vritta
Swastha Vritta is a concept from Ayurveda and Yoga that refers to a healthy
regimen or lifestyle designed to maintain the state of Swastha (well-being). The
term Swastha means "being in one's own state" or "health," and Vritta means
"regimen" or "discipline." Thus, Swastha Vritta is the set of practices, behaviors,
and lifestyle choices that help an individual maintain balance, health, and vitality,
preventing disease and promoting overall well-being.

In the Ayurvedic tradition, health is not merely the absence of disease but the
holistic state of physical, mental, and spiritual harmony. Swastha Vritta, therefore,
is a vital part of maintaining health and includes proper nutrition, exercise, rest,
emotional balance, and spiritual well-being.

Key Principles of Swastha Vritta:

1. Diet and Nutrition (Ahara):

o Ahara refers to food and diet, which play a critical role in
maintaining health in Ayurveda. Swastha Vritta emphasizes a
balanced and wholesome diet tailored to an individual’s constitution
(Prakriti), the current state of their health (Vikriti), and the seasons
(Ritu).
o The diet should consist of fresh, organic, and easily digestible foods.
Foods should be consumed in moderation, and eating at regular
intervals is important.
o Proper digestion (Agni) is key to health, and foods that promote good
digestion and nourish the body are recommended.
o Seasonal adjustments to diet are important to maintain balance with
the external environment.
2. Daily Routines (Dinacharya):
o Dinacharya refers to daily routines or practices that help balance the
body and mind. These practices, when followed regularly, can
strengthen immunity and improve overall health.
o Some common practices of Dinacharya in Swastha Vritta include:
 Waking up early: Early morning is considered a time of purity
and mental clarity.
 Oral hygiene: Brushing the teeth, scraping the tongue, and
rinsing the mouth help maintain dental health and oral hygiene.
  Drinking warm water: Warm water helps activate the
digestive system and flush out toxins.
 Self-massage (Abhyanga): Daily oil massage with warm,
herbal oils promotes circulation, relieves stress, and nourishes
the skin.
 Exercise (Vyayama): Engaging in regular physical exercise
tailored to the body’s constitution helps maintain strength,
flexibility, and energy.
3. Seasonal Routines (Ritucharya):
o Ritucharya refers to seasonal routines or practices, which adapt the
lifestyle and diet according to the changing seasons. In Ayurveda, it is
believed that each season has a unique effect on the body and mind,
and Swastha Vritta emphasizes adjusting behaviors to align with these
seasonal changes.
o During different seasons (Spring, Summer, Monsoon, Fall, and
Winter), the body’s needs and vulnerabilities change. For example, in
the hot summer months, it is important to stay hydrated and avoid
heavy or spicy foods, while in winter, nourishing and warming foods
may be more beneficial.
o Seasonal cleansing (Panchakarma) may also be recommended at
specific times of the year to detoxify the body.
4. Sleep (Nidra):
o Nidra or sleep is an essential part of maintaining balance in the body.
According to Swastha Vritta, one should aim for sufficient and quality
sleep. Sleep restores the body, balances energy levels, and supports
mental health.
o Ayurveda recommends waking up early in the morning and
maintaining a consistent sleep schedule, going to bed at a regular time
to ensure proper rest.
o Sleep should be undisturbed, with a calm mind and a comfortable
environment, free from distractions.
5. Mental and Emotional Well-being (Sattva):
o A key aspect of Swastha Vritta is the cultivation of a balanced mind,
which leads to emotional and mental well-being. Practices such as
meditation, mindfulness, and engaging in positive thoughts and
actions are encouraged.
o In Ayurveda, maintaining mental harmony is essential for overall
health. Emotions such as stress, anxiety, anger, and fear can have a
detrimental effect on physical health.
 o Sattvic lifestyle: A Sattvic lifestyle is one that promotes purity,
calmness, and clarity. This includes engaging in activities that uplift
the mind and spirit, such as prayer, meditation, and spending time in
nature.
6. Exercise and Physical Activity (Vyayama):
o Regular physical activity is an important component of Swastha
Vritta. The practice of Vyayama (exercise) promotes the proper
functioning of the body’s systems, helps maintain healthy weight,
improves strength, and supports cardiovascular and digestive health.
o The type and intensity of exercise should be appropriate for the
individual’s body type (Dosha) and the time of year.
o Yoga is an important practice in Swastha Vritta, as it helps balance
the body and mind, increases flexibility, improves breathing, and
promotes overall wellness.
7. Self-care and Hygiene (Rasayana and Ojas):
o Rasayana refers to rejuvenation therapies that enhance the body’s
strength and vitality. This can include using herbal tonics, oils, and
rejuvenative treatments that nourish the body, improve immunity, and
slow down the aging process.
o Ojas is the vital energy or life force that sustains physical and mental
health. Protecting and enhancing Ojas through proper nutrition,
lifestyle practices, and emotional well-being is essential to
maintaining long-term health and vitality.
8. Detoxification (Panchakarma):
o Panchakarma is a system of detoxification treatments designed to
cleanse the body of accumulated toxins (Ama). These treatments help
restore balance and remove excess doshas from the body.
o Swastha Vritta encourages periodic detoxification to rejuvenate the
body and mind, increase energy levels, and maintain overall health.
9. Spiritual Practices:
o Maintaining a connection to one’s spiritual practices and engaging in
activities that nourish the soul are vital for holistic health. Practices
like prayer, meditation, mindfulness, and self-reflection help cultivate
a sense of peace and purpose in life.
o Spiritual health is viewed as an integral part of physical and mental
well-being in Swastha Vritta, and being connected to one's inner self
fosters happiness, contentment, and resilience in daily life.

The Role of Swastha Vritta in Disease Prevention:

In Ayurveda, disease prevention is at the core of Swastha Vritta. By following
these holistic lifestyle practices, an individual can maintain a balanced state of
health and prevent the onset of disease. This approach is proactive, emphasizing
the importance of daily habits, seasonal routines, and overall balance between the
body, mind, and environment.

 Prevention of imbalance: Swastha Vritta seeks to prevent imbalances in the

doshas (Vata, Pitta, and Kapha), which are the primary causes of disease in
Ayurveda. By adhering to a balanced regimen, individuals can maintain their
health and avoid disease development.
 Restoring balance: When imbalances occur, Swastha Vritta offers solutions
to restore balance. Through diet, exercise, mental practices, and
detoxification, one can correct disturbances in the body and mind.

Conclusion:

Swastha Vritta provides a comprehensive, holistic approach to health and well-

being. It emphasizes the importance of aligning lifestyle practices with nature,
incorporating balanced nutrition, daily routines, exercise, rest, and mental clarity to
maintain a state of health. By following this regimen, individuals can cultivate a
deep sense of physical vitality, mental tranquility, and spiritual harmony,
preventing illness and enhancing their overall quality of life. The principles of
Swastha Vritta offer timeless wisdom for living a balanced, healthy, and fulfilling
life.
Dinacharya: The Daily Regimen for Optimal Health

Dinacharya is a concept in Ayurveda and Yoga that refers to the daily regimen or
routine designed to maintain balance in the body and mind. It is a cornerstone of
Swastha Vritta (the regimen for maintaining health), emphasizing consistency,
discipline, and the alignment of daily activities with natural rhythms, like the time
of day and seasonal changes. Dinacharya aims to promote physical, mental, and
emotional well-being by focusing on various aspects of daily life, including
detoxification, exercise, nutrition, hydration, work, rest, and sleep hygiene.

The goal of Dinacharya is to maintain harmony with the body’s internal clock
(circadian rhythms) and external environment, thus enhancing the individual’s
overall health and longevity.

Key Components of Dinacharya:

1. Morning Detoxification and Cleansing

 Waking Up Early (Brahmamuhurta):

o Ayurveda recommends waking up early in the morning, ideally at
Brahmamuhurta (around 4:00 AM to 6:00 AM), when the air is pure
and the mind is calm. Early rising aligns with the natural rhythms of
the Earth and the body’s energies.
o Waking up early provides mental clarity and allows time for reflection
and spiritual practices such as meditation or prayer.

 Elimination of Waste:
o After waking up, the first task is to eliminate waste from the body.
This includes clearing the bowels and bladder to help detoxify the
system. Ayurveda suggests a natural urge for bowel movements in the
morning as a sign of a balanced digestive system.

 Oral Hygiene (Dantadhavana):

o Clean the mouth, teeth, and tongue to remove any accumulated toxins
(ama) and bacteria. Use a natural toothbrush, like neem twigs, or a
gentle toothbrush. Tongue scraping with a metal scraper is
recommended to remove toxins that accumulate overnight and
promote better digestion.

 Nasal Cleansing (Neti):

 o Nasal cleansing with warm saline water (Jala Neti) helps clear nasal
passages, removes mucus, and enhances breathing.
o Regular nasal cleansing improves respiratory health and mental
clarity.

 Drinking Water:
o Drink a glass of warm water after waking up to help flush out toxins
(ama), rehydrate the body, and stimulate the digestive system. Adding
a pinch of salt or lemon can enhance detoxification and digestion.

 Oil Pulling:
o Oil pulling (using sesame or coconut oil) is a traditional practice that
involves swishing oil in the mouth for 10-15 minutes to detoxify and
improve oral health.

2. Exercise (Vyayama)

 Morning Exercise Routine:

o Exercise is essential for maintaining physical health and improving
circulation, digestion, and metabolism. Ayurveda recommends
engaging in physical activity early in the day to enhance energy and
vitality.
o Yoga is considered the ideal form of exercise, as it balances the body
and mind, improving flexibility, strength, and mental clarity. It
includes asanas (postures), pranayama (breathing exercises), and
meditation.
o Walking or light aerobic exercise is also beneficial, depending on
one’s body type (dosha) and physical condition.
 Balance of Activity:
o Exercise should be moderate, not overexerting the body. Ayurveda
advises adjusting exercise intensity based on seasonal changes and the
body’s energy levels.

3. Intake of Food (Ahara)

 Balanced and Wholesome Diet:

o Ayurveda emphasizes eating freshly prepared, easily digestible
food to support digestion (Agni) and overall health. A balanced diet
should include all six tastes (sweet, sour, salty, bitter, pungent, and
astringent) in every meal.
 o Proper portion size should be adhered to. Eating in moderation
prevents overloading the digestive system and allows proper
digestion.
 Timing of Meals:
o Breakfast should be light and consumed around 7-9 AM when
digestive fire is strong. It may consist of fruits, warm porridge, or
light grains.
o Lunch should be the largest meal of the day, ideally between 12 PM
and 2 PM, when digestion is at its peak.
o Dinner should be lighter and consumed early, around 6-7 PM, to
allow digestion before sleep.
 Mindful Eating:
o Focus on eating in a calm, relaxed environment. Chew food
thoroughly, avoid distractions (like watching TV), and avoid
overeating. The practice of mindful eating improves digestion and
absorption.

4. Water and Hydration (Jala)

 Proper Hydration:
o Drinking water throughout the day is crucial for maintaining
hydration, supporting digestion, and eliminating waste.
o Ayurveda recommends drinking warm or room temperature water
to balance the internal heat (Pitta) and support digestion. Cold water
should be avoided as it can slow down digestive fire.
o Herbal teas like ginger tea or tulsi (holy basil) tea can be consumed
after meals to aid digestion.

 Water Intake Timing:

o It’s ideal to drink small sips of water during meals, but avoid drinking
large amounts of water just before or during meals, as this can dilute
digestive enzymes and slow digestion.

5. Air and Sunlight (Vayu and Surya)

 Breathing Fresh Air:

o Fresh air is vital for the body to receive oxygen and improve
circulation. Ayurvedic practices encourage deep breathing
(pranayama) and spending time outdoors, especially in the morning
when the air is freshest.
 o Pranayama exercises such as Kapalbhati (breath of fire) and
Anulom Vilom (alternate nostril breathing) help purify the respiratory
system and increase energy levels.

 Exposure to Sunlight:
o Sunlight is essential for vitamin D production, which supports bone
health and immunity. It is recommended to spend some time in the
sun early in the morning to absorb the positive effects of sunlight.
o Exposure to sunlight also helps regulate circadian rhythms, promoting
better sleep and mood.

6. Work and Ergonomics

 Mindful Work:
o Ayurveda suggests that work should be undertaken with mindfulness
and attention, avoiding stress and overexertion. A balance between
work and relaxation is key to health.
 Ergonomics:
o Proper ergonomics and posture during work are essential to avoid
strain on the body. Sitting in an upright position with a straight back,
supporting the lumbar spine, and using ergonomic furniture can
prevent musculoskeletal issues.
o Taking regular breaks, stretching, and avoiding long periods of sitting
also help maintain physical health.

7. Rest and Sleep Hygiene (Nidra)

 Sleep Schedule:
o Ayurveda recommends a consistent sleep schedule to maintain
balance in the body. Going to bed early (ideally before 10 PM) allows
the body to align with its natural rhythms.
o The hours of sleep between 10 PM and 2 AM are particularly crucial
for deep rest and rejuvenation.
 Quality of Sleep:
o Ensure that the sleep environment is conducive to rest: a cool, dark,
and quiet room. Avoid heavy meals, caffeine, or screen time before
bed.
o Sleeping on the left side is often recommended in Ayurveda for
optimal digestion and better circulation.
 Rest and Relaxation:
 o Along with sleep, it’s important to include relaxation and rest during
the day. This may include short breaks for meditation, mindfulness, or
simply sitting in stillness.

Conclusion:

Dinacharya is an Ayurvedic practice that integrates all aspects of daily life,

including detoxification, exercise, nutrition, hydration, ergonomics, work, and
sleep. By following a consistent, balanced daily regimen, an individual can
maintain harmony with their natural rhythms, strengthen the body, calm the mind,
and improve overall well-being. Practicing Dinacharya fosters long-term health
and vitality, preventing disease and enhancing quality of life. It is a timeless
system of self-care that promotes holistic wellness, integrating body, mind, and
spirit.
 Ritucharya: The Seasonal Regimen
Ritucharya is a vital Ayurvedic concept that refers to the seasonal regimen
designed to maintain balance within the body by aligning with the changes in the
environment throughout the year. According to Ayurveda, the body and mind are
significantly influenced by the external environment, particularly the changing
seasons. Each season brings about distinct qualities (such as temperature, humidity,
and wind), which can have varying effects on the doshas (Vata, Pitta, and Kapha).

By following a seasonal regimen (Ritucharya), an individual can adapt their diet,

lifestyle, and daily routines to balance the effects of each season and maintain
optimal health.

Key Principles of Ritucharya:

1. Spring (Vasant Ritu):

 Seasonal Qualities: Spring is characterized by increasing warmth and

moisture. This season is associated with the Kapha dosha, which tends to
increase due to the accumulation of cold and wetness in the environment.
 Diet: To balance Kapha, it’s important to consume light, warm, and dry
foods. Spicy, bitter, and astringent tastes help reduce the excess Kapha.
Foods like leafy greens, fruits, and soups with a bit of spice are
recommended.
 Lifestyle: Engaging in physical activities like walking, yoga, or gentle
exercises helps to invigorate the body and clear accumulated excess Kapha.
It’s also the ideal time to perform detoxification practices (e.g.,
Panchakarma) to remove the toxins accumulated during winter.
 Avoidance: Avoid overconsumption of heavy, oily foods or excess sleep
during spring, as these can aggravate Kapha.

2. Summer (Grishma Ritu):

 Seasonal Qualities: Summer is hot and dry, associated with the Pitta dosha.
The intense heat and dry conditions can increase Pitta, leading to irritability,
inflammation, and digestive issues.
 Diet: To balance Pitta, consume cooling and hydrating foods. Include
sweet, bitter, and astringent tastes to soothe heat. Foods like cucumbers,
melons, dairy products (like milk), and mint are ideal.
  Lifestyle: Avoid direct exposure to the sun during peak heat hours. Engage
in moderate physical activity during early morning or late evening to avoid
overheating the body.
 Avoidance: Minimize spicy, oily, or fried foods, as they can aggravate Pitta.
Alcohol and caffeine should also be avoided.

3. Monsoon (Varsha Ritu):

 Seasonal Qualities: The monsoon season is characterized by moisture and

humidity, leading to an increase in Kapha dosha and the potential for the
accumulation of mucus and toxins (ama).
 Diet: Favor light, warm, and easily digestible foods to reduce excess
moisture. Spices like ginger and turmeric, which have anti-inflammatory
properties, help to balance Kapha. Avoid dairy and heavy foods that can
increase mucus production.
 Lifestyle: It's essential to stay warm, dry, and avoid getting chilled during
the monsoon. Indoor activities and gentle exercises like yoga or walking are
encouraged.
 Avoidance: Stay away from cold, damp environments and excessive sleep,
as these can worsen Kapha imbalances.

4. Autumn (Sharad Ritu):

 Seasonal Qualities: The autumn season is dry and windy, leading to an

increase in Vata dosha. This can cause symptoms like dryness, fatigue, and
irregular digestion.
 Diet: To balance Vata, consume warm, oily, and nourishing foods. Sweet,
sour, and salty tastes are recommended. Foods like root vegetables, cooked
grains, nuts, and soups with healthy oils can help balance Vata.
 Lifestyle: Routine and regularity are essential during this time to counteract
the erratic nature of Vata. Ensure adequate warmth and comfort, and avoid
overexertion.
 Avoidance: Avoid cold, dry foods and drinks, as well as excessive travel or
work that could lead to fatigue.

5. Winter (Hemanta and Shishira Ritu):

 Seasonal Qualities: Winter is cold, dry, and heavy, which aggravates Vata
and Kapha doshas. The body tends to contract and become stiff during this
time.
 Diet: To balance Vata and Kapha, consume heavier, warm, and oily foods.
Sweet, sour, and salty tastes are beneficial. Foods like stews, soups, root
vegetables, and grains help nourish and maintain warmth.
 Lifestyle: Engage in activities that generate warmth, like oil massages
(Abhyanga), and ensure adequate rest. Practices like pranayama (breathing
exercises) and moderate yoga can help maintain balance.
 Avoidance: Avoid excess cold, damp environments, and heavy or greasy
foods that could worsen Kapha.
 Sadvritta: The Concept of Social Well-Being
Sadvritta refers to a set of ethical principles and guidelines that govern social
conduct and mental well-being in Ayurveda. It is the practice of leading a life
based on virtue, right conduct, and moral values, fostering harmony in
relationships and society. The idea of Sadvritta goes beyond individual health and
emphasizes the importance of maintaining a wholesome, ethical, and respectful
approach in social interactions to ensure a balanced and prosperous life.

The principles of Sadvritta are designed to promote physical, emotional, and

mental well-being, contributing to a harmonious society and overall social health.

Key Principles of Sadvritta:

1. Personal Hygiene (Shauch):

 Cleanliness of the body, mind, and environment is essential for health.

Personal hygiene, including regular bathing, oral care, and wearing clean
clothes, ensures the proper flow of energy (prana) and prevents disease.
 Hygiene also extends to emotional and mental cleanliness, which means
avoiding negative thoughts and cultivating positivity.

2. Balanced and Ethical Lifestyle:

 Righteous Living (Dharma): Following ethical practices and maintaining

integrity in all aspects of life is crucial. This includes truthfulness, non-
violence, and respect for others.
 Moderation: Practicing moderation in all areas, including diet, sleep, work,
and recreation, is a key element in preserving balance and harmony.
Overindulgence leads to disharmony and imbalance in the body and mind.

3. Self-Control (Sanyam):

 Practicing self-discipline over one's desires, emotions, and actions ensures

mental peace and emotional stability. This can be achieved through
mindfulness, meditation, and avoiding excessive indulgence in sensory
pleasures.
4. Compassion and Respect for Others (Ahimsa):

 Cultivating compassion and practicing non-violence (Ahimsa) in thought,

speech, and action towards all beings promotes mental peace and reduces
conflict in society.
 Treating others with respect, kindness, and empathy is central to Sadvritta,
creating harmonious relationships and a cooperative social environment.

5. Emotional Well-being (Santosh and Sattva):

 Cultivating an attitude of contentment (Santosh) and maintaining inner

peace is key to mental health. Emotional balance is essential for overall
well-being, preventing stress and promoting a positive outlook on life.
 Sadvritta encourages mental clarity, positivity, and the cultivation of Sattva
(the quality of purity and harmony).

6. Respect for the Environment (Prakriti and Nature):

 Ayurveda teaches respect for nature and emphasizes living in harmony with
the environment. Protecting and caring for the natural world is integral to
Sadvritta, as the environment profoundly influences human health.
 Practices like growing your own food, conserving natural resources, and
maintaining a clean environment contribute to both physical health and
spiritual growth.

Social Well-being and Sadvritta:

 Sadvritta fosters social harmony by encouraging individuals to live in a

way that benefits both themselves and the broader community. It promotes
peace, ethical behavior, compassion, and mutual respect, essential for a
healthy, functioning society.
 The principles of Sadvritta help reduce stress, mental conflicts, and social
discord, contributing to a more inclusive, cooperative, and balanced
society.
 By following these ethical practices, individuals maintain a holistic sense of
well-being, enhancing not only their personal health but also the well-being
of their families, communities, and society at large.
Conclusion:

 Ritucharya and Sadvritta are central to maintaining balance, health, and

well-being in Ayurveda. Ritucharya aligns individuals with the natural
rhythms of the environment through seasonal regimens, ensuring optimal
health year-round. Meanwhile, Sadvritta fosters social harmony and personal
ethics, contributing to mental peace and societal well-being.
 Together, these practices offer a comprehensive approach to living a
balanced, harmonious life, promoting both individual and social health. By
integrating these principles into daily life, individuals can achieve greater
physical vitality, emotional well-being, and spiritual peace.
 Trividha Upastambhas: Three Pillars of Health
In Ayurveda, Trividha Upastambhas refers to the three pillars of health that
support and sustain life. These pillars are essential for maintaining physical,
mental, and spiritual well-being. When these pillars are balanced and in harmony,
they ensure a long, healthy, and fulfilling life. The three pillars are:

1. Aahara (Food)

 Aahara refers to the food we consume, which is considered the primary

source of nourishment for both the body and mind. In Ayurveda, food is
believed to have a direct impact on the body’s physical health, mental
clarity, and emotional state.
 A balanced diet, suited to an individual's dosha (body constitution), is
essential for maintaining health. Ayurveda emphasizes fresh, natural, and
easily digestible food, focusing on moderation and mindfulness in eating.
 Quality of food is just as important as the quantity. Seasonal and locally
sourced food that aligns with one’s constitution and current state of health is
encouraged. Eating in a calm and relaxed environment, without distractions,
is also essential for optimal digestion.

2. Vihara (Lifestyle or Physical Activity)

 Vihara refers to the lifestyle choices and physical activities that support the
body’s overall health. This includes regular exercise, proper sleep, good
hygiene, and balanced mental activities.
 Exercise should be appropriate to one's body type and dosha. For example,
if someone has a Kapha constitution, stimulating activities like jogging or
cycling may be more suitable. On the other hand, individuals with a Vata
constitution benefit from gentle practices like yoga and stretching exercises.
 Sleep is also an integral part of Vihara. Adequate and restful sleep is
necessary for the body’s rejuvenation, emotional balance, and cognitive
function.
 Other factors include avoiding excessive stress, maintaining good posture,
and following daily routines (such as Dinacharya) to maintain balance.
3. Aatma (Mind or Spiritual Health)

 Aatma represents the spiritual aspect of health, encompassing mental and

emotional well-being. The mind is seen as a powerful influence on the
body’s health and is intimately connected to both food and lifestyle.
 Ayurveda emphasizes mental health practices such as meditation,
mindfulness, and cultivating positive emotions like love, compassion, and
gratitude.
 Maintaining a balanced state of mind is crucial for overall health. Practices
like pranayama (breath control), yoga, and positive thinking help cultivate
a peaceful, grounded mind.
 Ayurveda also recognizes the importance of spiritual well-being, which can
be nourished through practices like prayer, self-reflection, and connection
with a higher purpose.

When these three pillars—Aahara (food), Vihara (lifestyle), and Aatma

(mind/spirit)—are in harmony, they support a healthy and balanced life,
promoting longevity and vitality.
 Concept of Shadrasa: Six Tastes and Choosing Appropriate
Nourishment
In Ayurveda, the concept of Shadrasa (Six Tastes) is an essential guideline for
choosing appropriate nourishment for the body and mind. The six tastes—sweet,
sour, salty, bitter, pungent, and astringent—have distinct effects on the body
and mind. The proper balance of these tastes in the diet is necessary to maintain
health and harmony among the doshas (Vata, Pitta, Kapha).

Each taste is associated with one or more of the five elements (earth, water, fire,
air, ether) and has specific effects on the body and mind.

The Six Tastes (Shadrasa):

1. Sweet (Madhura)
o Elements: Earth and Water.
o Effects on the Body: Sweet foods are nourishing and provide energy.
They help to build tissues, promote growth, and are generally cooling
and grounding. They pacify Vata and Pitta doshas but can aggravate
Kapha when consumed in excess.
o Foods: Grains (rice, wheat), dairy (milk, ghee), fruits (bananas,
mangoes), root vegetables (sweet potatoes, carrots), and natural
sweeteners (honey, jaggery).
o Mental Effects: Sweet foods promote contentment and peace. They
have a calming, grounding effect on the mind.

2. Sour (Amla)
o Elements: Fire and Earth.
o Effects on the Body: Sour foods stimulate appetite, aid digestion, and
increase salivation. They are warming and moistening and can
increase Pitta and Kapha doshas while reducing Vata.
o Foods: Citrus fruits (lemons, oranges), fermented foods (yogurt,
pickles), vinegar, tamarind, and sour berries.
o Mental Effects: Sour tastes can be stimulating and are often used to
sharpen the senses and enhance focus. However, excessive sourness
may lead to irritability or anger.

3. Salty (Lavana)
 o Elements: Fire and Water.
o Effects on the Body: Salty foods help in maintaining proper fluid
balance in the body and stimulate digestion. They can increase Pitta
and Kapha doshas while balancing Vata. Salt also enhances the
flavor of food and stimulates appetite.
o Foods: Salt, seaweed, olives, and salty snacks.
o Mental Effects: Salt has a grounding effect and can reduce anxiety.
However, too much salt can increase aggression or emotional stress.

4. Bitter (Tikta)
o Elements: Air and Ether.
o Effects on the Body: Bitter foods are detoxifying and cooling. They
help to clear excess heat, especially from Pitta, and are also useful in
reducing Kapha. Bitter foods stimulate the digestive system, improve
circulation, and reduce inflammation.
o Foods: Green leafy vegetables (spinach, kale), bitter gourd, turmeric,
and herbs (fenugreek, neem).
o Mental Effects: Bitter foods can have a cleansing effect on the mind,
promoting clarity and focus. However, excessive bitterness can lead to
feelings of alienation or sadness.

5. Pungent (Katu)
o Elements: Fire and Air.
o Effects on the Body: Pungent foods are heating, stimulating, and can
increase Pitta. They are excellent for digestion, clearing mucus, and
improving circulation. However, they can aggravate Vata and Pitta if
consumed excessively.
o Foods: Spices (chilies, black pepper), onions, garlic, mustard,
radishes, and ginger.
o Mental Effects: Pungent foods can increase alertness and energy.
They may also stimulate mental clarity but, when overused, can cause
irritability and restlessness.

6. Astringent (Kashaya)
o Elements: Air and Earth.
o Effects on the Body: Astringent foods have a drying and cooling
effect on the body. They help to reduce excess moisture and mucus,
balancing Kapha and Pitta. They can also help with the regulation of
bowel movements.
 o Foods: Legumes, raw vegetables (cabbage, cauliflower),
pomegranates, apples, and green bananas.
o Mental Effects: Astringent foods can promote mental clarity and
restraint. Excessive consumption may lead to a feeling of dryness,
both physically and emotionally.

Choosing Appropriate Nourishment:

The concept of Shadrasa guides individuals in choosing foods based on their

dosha (body constitution), current imbalances, and the seasonal changes in order
to maintain optimal health and well-being.

 For Vata Dosha (Air and Ether): Vata types are often prone to dryness,
coldness, and irregular digestion. To balance Vata, foods that are sweet,
sour, salty, and oily are beneficial. Avoiding excessive bitter, astringent,
and pungent tastes can prevent aggravation.
 For Pitta Dosha (Fire and Water): Pitta types are generally warm, intense,
and prone to inflammation. To balance Pitta, foods that are sweet, bitter,
and astringent are recommended. Avoiding overly sour, salty, and spicy
foods can help calm Pitta.
 For Kapha Dosha (Earth and Water): Kapha types tend to be slow, heavy,
and prone to congestion. To balance Kapha, foods that are pungent, bitter,
and astringent are ideal. Light, dry, and warming foods help reduce
excess Kapha.

Conclusion:

The principles of Trividha Upastambhas (three pillars of health) and Shadrasa

(six tastes) offer a holistic framework for achieving and maintaining optimal
health. Aahara (food), Vihara (lifestyle), and Aatma (spiritual health) support
the body and mind's ability to stay balanced, while choosing the appropriate
nourishment based on the six tastes helps in aligning food choices with an
individual’s unique constitution and current state of health. By understanding and
applying these principles, one can maintain harmony and well-being throughout
life.