Udana vata

 Udana vata is the second sub-dosha of vata. It is the ascending vata, whose main seat is in the neck region. It controls speech and the swallowing process. Through the thyroid gland, it also controls the metabolism and energy level in the body and through the parathyroid glands, it controls the mineral balance. If you haven't been allowed/couldn't/dared to say what you think and feel or if no one has listened to or cared, it often settles like a lump in the throat blocking udana vata. Imbalances in udana vata can cause speech problems, throat infections and hyper- or hypothyroidism, among other things. In balance, udana vata instead gives a clear and beautiful speech, a good energy level and the ability to balance minerals. Here are some tips to strengthen udana vata.

• Avoid cold and carbonated drinks.

• Always eat calmly and chew your food very thoroughly.

• Keep your neck warm - wear a warm woollen scarf in winter.

• Do calm and pleasant yoga. In particular, sarvang asana (shoulder stand), halasana (plough), bhujang asana (cobra) and simhasana (lion) are great poses for udana vata.

• Calm breathing techniques such as sukh pranayama and ujjayi breathing are also very beneficial.

• Try to almost always breathe only through the nose; it activates the parasympathetic nervous system, which makes us calmer. Breathing through the mouth activates the sympathetic nervous system, which makes us more stressed. Feel free to try taping your mouth at night; it can lead to a more restful sleep.

• Sing or read poems for others or just for yourself. Enjoy your voice; it's amazing that we can create so many different sounds.

• Try to be clear and communicate what and how you feel, especially to your loved ones. It's not easy; I know that too well, but do your best.

• Listen to your fellow human beings and really try to understand them - then you also help their udana vata.

Prana vata

 Prana vata is the first sub-dosha of vata. Vata is usually called "the leading dosha". Since it is the only mobile dosha, it is somehow involved in all movement and change in the body. Thus, it can lead the other doshas both in and out of balance, depending on how you live. Prana vata has the same function, so it is the leading sub-dosha. Prana means life force, and it is prana vata that spreads life in our bodies. Thus, it is also related to breathing. It has its seat in the head and controls the central nervous system. When the thoughts just spin in the head in an uncoordinated stream - then prana and vata are out of balance. But imbalances in prana vata can also cause sleep difficulties, headaches, worry, anxiety, neurological diseases, asthma and other diseases of the respiratory system etc. And in its role as the leading sub-dosha, prana vata is always somehow involved in all pain conditions and in the onset of all health problems – and in their healing. In balance, prana vata gives us enthusiasm, clear thinking, creativity, well-functioning minds and a generally healthy body. To keep prana in balance, it can be good to think about the following points:

• Meditate, especially TM, is good.

• Do calm, soothing yoga such as Maharishi Yoga Asanas with closed eyes and full attention to the body. Rest in the postures and enjoy them.

• Avoid stress. Be happy with what you have time for instead of worrying about what you don't have time for or rushing through the activities.

• Do oil massage, abhyanga, calm and focused.

• Avoid splitting the mind. Don't multitask; all research shows it's ineffective, so do one thing at a time.

• Go to bed early in the evenings.

• Avoid all screens in the evening. Also, try to reduce screen time in general, especially noisy and intense things.

• Hug those you care about. Loving body contact is prana vata's best friend.