Holistic Ayurveda Magazine Sunrising My Soul 2023

IN THIS

edition

Infusion Therapy and Ayurveda. Managing every phase of life

Holistic Ayurveda Immune Support. Boost your resistance

The Best is Never Far. Healthy and tasty regionality

» PAGE 5 Editorial. Hone your perception. Adjusting our inner ‘camera lens’ to focus on the essentials

» PAGE 6 Holistic Ayurveda Solutions. The journey is the destination – Holistic Ayurveda makes it as individual as your needs

» PAGE 8 Time for Love, Time to Give. The gift of Mandira moments – wellbeing, health, me-time

» PAGE 10 Shopping. Ayurvedic retail therapy for wellbeing, health and mindful beauty

» PAGE 12 The Cycle of Life. Discover how Doshas and seasons interact

» PAGE 16 Mandira Inside. The way to your centre with wellbeing spaces and spiritual paths. Thermal spa wellness

» PAGE 44 Nutrition at the Ayurveda Resort Mandira. Healthy and tasty regionality

» PAGE 50 Healing Lavender. How this fragrant plant helps us to find peace, serenity and a good night’s sleep

» PAGE 52 Good Morning! Ayurvedic morning routines to benefit health and boost positive energy

» PAGE 62 Panchakarma. Deep purification. Stress reduction. Sustainable regeneration. Fresh vitality and joie de vivre.

» PAGE 64 Yoga for the Digestive Fire. A healthy gut for a healthy mind and healthy body

» PAGE 70 Bust That Stress! Time and stress management with Holistic Ayurveda

» PAGE 76 Ayurveda Super Sense. Christina Mauracher’s new podcast

» PAGE 78 Rooms and Suites. Our rooms – so special. Included services

Detox DeLight. Our easy home detox packages. Perfect in preparation for your Ayurvedic treatment programme at the Mandira

Namaste '

T H E MANDIRA ’SWORLD

Dear Mandira Friends!

N G !

And that begins with the little things – the small details that count for more: a smile, a gesture of welcome, a decorative feature designed to give joy. However, it’s not just about us being friendly – our aim is to sharpen your senses and hone your perception of the here and now, of the beauty that is always present. We hope to give you moments of awakening and even inspiration. This is mindfulness, and it can be learned. It is also an element of Holistic Ayurveda that teaches us how to adjust our focus like a camera lens. We can choose the things we would like to see clearly, sharply and precisely. And we can make choices about the things that are best kept at the periphery of our vision.

Here at the Ayurveda Resort Mandira we follow Holistic Ayurveda’s principle of examining both physical make-up and mindset. You discover what is worth focusing on during an in-depth examination of your physical and emotional circumstances. Weak spots and potential disease factors can thus be uncovered at their initial stages, allowing early treatment by complementary medical methods and therapies – all in the spirit of prevention and resilience – precisely as explained in the ancient teachings of Ayurveda … and proven by the latest scientific findings.

Allow us to transmit this spirit to you by sharing Ayurveda’s enlightening wisdom.

Christina Mauracher & Andreas Drexler and the Holistic Ayurveda team

MANDIRA AHARA

Natural beauty and anti-ageing

Ayurvedic medicine and Panchakarma

Classic and holistic medicine in synergy

Body, mind and spirit in balance

BUT THE JOURNEY IS DIFFERENT FOR EVERYONE.

Holistic screening, coaching and kinesiology

Special techniques and energy work

Fit, healthy and happy

Ayurvedic and regional nutrition

Love

Gifts

THROAT SOOTHER

Spruce-Tip Syrup

Clears the airways (alcohol-free)

hBALM FOR THE SKIN, SPIRIT AND DOSHA Massage Oils

Balancing Vata, Pitta and Kapha

IMMUNE BOOSTER

Ester-C

Boosts the immune system

THECYC L E OF LIFE

Doshas

AND THE SEASONS

Ayurveda ascribes a significant role to our biological clocks since they influence Dosha balance and thus have a direct effect on wellbeing. Ayurveda also groups the seasons into cycles. These are based on the position of the sun. The three Doshas are assigned to the seasons in accordance with their specific characteristics.

Ingredients:

250ml almond milk

1 date (soaked)

½ tsp turmeric

A pinch each of nutmeg and cinnamon ½ tsp ghee

Preparation

Place the ghee and spices in a saucepan and heat. Add the almond milk.

Chop the date, add it to the milk, and simmer for a few minutes. Pour and enjoy.

TIP: If Kapha is your dominant Dosha, or you have a Kapha imbalance, you might prefer to replace the date with a pinch of ginger and a teaspoon of honey.

GOLDEN MILK

VATA WI N TER

Winter is a time for reflection, and autumn’s reddening leaves express nature’s fire element (Pitta). When the leaves finally drop, losing moisture, Vata arises – and with it come cold temperatures, agitation/wind, inner and outer dryness. For balance:

FOOD

Spicy (but not too hot), warm, sweet (in the form of healthy cereals), salty, sour: e.g. proteins, fats from legumes, good carbohydrates. Raw vegetables and salads only for lunch. Avoid light, dry, cold foods such as salad, any raw foods, cheese sandwiches and cold meats.

DRINK

Ginger water and turmeric are warming.

RECOMMENDATION

Keep a small store of nutritious treats to warm the cockles of your heart. Some chocolate, a few biscuits. Don’t be too restrictive, or you’ll lose your open, free spirit.

SUNRISING MY

THE WAY TO YOUR CENTRE WITH WELLBEING SPACES AND SPIRITUAL PATHS.

Natural

RHYTHM

‘

PAYING TOO LITTLE ATTENTION TO THE RHYTHM OF NATURE, WHICH IS DICTATED BY THE SEASONS, CREATES A BREEDING GROUND FOR DISORDERS AND ILLNESS. THESE DON’T ARISE STRAIGHT AWAY, BUT DEVELOP OVER THE YEARS. IGNORING NATURE FOR LONG ENOUGH IS LIKELY TO LEAD TO ALLERGIES AND CHRONIC ILLNESSES. ’ CHRISTINA MAURACHER

1,760 spa RELAXING

sqm of pure spa bliss in the thermal spa and sauna area. Take a deep breath as you bathe in the healing power of the thermal waters.

No.1

Austria‘s largest Ayurveda and thermal spa resort: the Ayurveda Resort Mandira.

MOMENTS

1988

The Indian health and life philosophy Ayurveda has been at home in Bad Waltersdorf for over 30 years.

-star superior: the Ayurveda Resort Mandira. Our aspiration? To exceed your expectations every day!

THERMAL SPA

AYURVEDA WELLNESS

HEAT source

BENEFICIAL & VERSATILE

HOW TO BATHE IN THERMAL WATER

(SOURCE: GERTI KROBATH/ BAD WALTERSDORF THERMAL SPA)

?WHAT’S THE DIFFERENCE?

THERMAL WATER

= must have a minimum temperature of 20°C at source

CURATIVE WATER

= even small amounts of spring water have a scientifically demonstrable healing effect

SOLE WATER

= high salt concentration of natural origin – up to 6%

Bad Waltersdorf’s thermal waters are officially recognised as curative.

What is needed for the healing effect?

The water temperature is important. The healing effect is greatest at between 27 and 36°C. Like heat treatments using mud or fango, the warmth stimulates the circulation and gets the body ready to absorb the water’s beneficial contents.

Does bathing in thermal water reduce stress and anxiety?

Studies confirm that after just 25 minutes in thermal water, the cortisol content in saliva drops significantly. This result is comparable to the effect of progressive muscle relaxation (PMR), which was developed by Edmund Jacobson, an American physician. He established the scientific link between muscle tension and mental state.

The use of thermal springs for therapeutic purposes was known to the Romans.

Back in around 400 AD, there were 11 public thermal baths and over 850 private baths in Rome alone.

Spas were all the rage during the Roman Empire.

How long should bathing in thermal water take?

Ideally, 20 minutes followed by half an hour’s rest. Although you can’t overdose on the minerals, the body can’t make use of more than you can get in that time – and it would be unnecessarily tiring to extend the bath beyond 20 minutes. The body needs to rest in order to make best use of the water’s beneficial contents.

Potential to ease back pain

Stress reduction Lowers cortisol levels in saliva

Bathing in warm thermal water helps to relax the muscles

Sulphate-rich water benefits the internal organs and epigastrium Aids skin problems such as acne and neurodermatitis

Free radicals & cholesterol

Thermal water with a high sulphur content is highly beneficial

The body’s defences are strengthened

Good for joints and rheumatism

Detoxing Boosts metabolism

Encourages blood flow and lowers high blood pressure

The body‘s protective shield wards off harmful external influences. By ‘policing’ our bodies, the immune system keeps us hale and healthy.

Knowing the immune system’s major players helps us achieve holistic improvement: 70% of our immune cells are located in the gut, where almost 80% of all defence reactions also take place. We know that high levels of psychological stress, combined with poor nutrition, a lack of exercise and insufficient relaxation, negatively affects the digestive system. However, the tried and tested methods of Holistic Ayurveda can sustainably boost resilience and restore emotional and mental balance.

GOOD GENERAL HEALTH, WHEN BOTH THE BODY’S PHYSICAL BARRIERS AND OUR EMOTIONAL BARRIERS ARE IN ORDER, IS THE BEST PROTECTION!

CHRISTINA MAURACHER

AYURVEDA IMMUNE SUPPORT

» Constant tiredness and exhaustion.

» Sluggishness.

» Lack of motivation.

» Feeling overwhelmed by everyday life.

» Lethargy.

» Vulnerability to infection.

IS RECOMMENDED FOR: OBJECTIVES OF AN

AYURVEDA IMMUNE SUPPORT PROGRAMME

» Provide preventive healthcare.

» Strengthen the immune system.

» Build internal stability.

» Improve emotional resilience.

» Increase body acceptance.

» Restore vitality.

» Provide lasting energy and zest.

» Offer an introduction to holistic health.

» Boost the digestive system and intestinal health.

HOLISTIC AYURVEDA IMMUNE SUPPORT

All programmes and offers are listed on our website and in our price list. www.mandira-ayurveda.at/en

Consultation and Treatment. Thorough diagnostics are key to determining physical and psychological resilience before drawing up a personalised treatment plan. Personalised, because everyone is different. Oil massages calm the Vata Dosha, which can weaken the immune system. They are also profoundly cleansing and relaxing.

SUSTAINABLYstrong US S T A INABLY

Eating for your Dosha is an essential part of building up resistance. Only a functioning digestive system can keep us healthy. Regular elimination of toxins is particularly important. First release, then regenerate.

1. 2. 3.

Yoga, meditation and Pranayama are tools that help us cope with stressful situations in everyday life, thereby maintaining the equilibrium of body, mind and spirit. For a great gut feeling!

HOW HOLISTIC AYURVEDA HELPS

STRON G

TOSOUL

Stress and psychological pressure weaken the immune system. With the right coping strategies, these stressors can be reduced or avoided. First observe, then resolve. ESQ helps to reveal blockages.

4. 5.

It’s all about getting the combination right: we use vital field analysis, for instance, to identify blockages and inflammation centres. Infusions, as well as oxygen and ozone therapies, supply the body’s cellular make up with optimal vitamins, minerals, oxygen, etc., thereby providing the immune system with a huge boost. At the same time, these treatments also increase energy levels.

Exercise and relaxation promote physical health, activate the immune system, and ensure mental and emotional balance. Don’t overdo things when exercising as this puts pressure on the body’s defences. Make sure to integrate pockets of relaxation in your daily routine, since exertion should always be followed by relaxation. This is how we achieve balance – between the Doshas, as well as between body, mind and spirit.

BOOST YOUR IMMUNE SYSTEM

KAPHA SP R I NG

Spring is often characterised by damp and cold. It is when Kapha dominates. Like the snow, this Dosha strives towards a liquid state. For balance:

FOOD

Spicy, bitter and astringent, e.g. dandelion, lollo rosso, celery, and spices such as anise, fennel, cumin and chilli. Avoid heavy, oily and salty foods, snacks, and cold drinks.

EXERCISE

Moderate exercise gets the circulation going, enhances mobility and boosts endurance.

PERSPIRING

Perspiring – whether through exercise or in a sauna or steam room – stimulates circulation, blood flow and the metabolism.

EVERYD AY EASE

Despite the body’s natural ability to detox itself by excreting waste products via the stool, urine, sweat and so forth, harmful substances do accrue in our systems over time. This is especially true when our body‘s own ‘garbage disposal’ system begins to function less smoothly. Disturbances in the body’s natural balance create the perfect breeding ground for a wide variety of disorders. The cause of imbalance tends to be a combination of steady to excessive toxic load, stress, and the resulting weakening of digestive and detoxifying functions.

Our Detox DeLight boxes offer an easy detox option for you to enjoy at home, and are a great way to prepare for an Ayurveda treatment programme at the Mandira. Good preparation ensures top, long-lasting results.

A PERSON IS SAID TO BE HEALTHY WHEN THEIR DOSHAS AND DIGESTIVE FIRE (AGNI) ARE IN EQUILIBRIUM, THE BODY’S TISSUES (DHATUS) AND WASTES (MALAS) WORK AS THEY SHOULD, AND THEIR SPIRIT, SENSES AND MIND ARE IN A PLEASANT STATE.

» Set your goals before starting the detox (e.g. weight loss, disease prevention, or preparation for an Ayurvedic treatment programme).

» During the course of your detox, take notes of your emotions, how you feel physically, and your progress (place a notepad and pen by your bed and write a few words at bedtime or in the morning).

» Emphasise successes and milestones –achievements should be celebrated!

» Practise the suggested meditations, mind journeys and exercises.

» Give yourself time to explore your needs and feelings.

» Enjoy plenty of relaxation (factor in several short breaks throughout the day).

blocks

CLARITY OF MIND EXERCISE – GENTLE BUT EFFECTIVE

NUTRITION

» Avoid certain food combinations: sour and viscous (e.g. tomatoes with cheese or citrus fruits with yoghurt).

» Avoid sugar and coffee.

» Eat three meals a day (no snacks).

» Food and drinks should be hot (chilled food and drink weakens Agni, the digestive fire).

» Support the digestive system with herbs and spices: ginger, cardamom, turmeric, cumin and fennel are great.

» Drink little during meals, and nothing at all for half an hour before and after eating. Avoid cold drinks.

A mix of Yoga and strength training is most beneficial.

Define your objectives (e.g. build muscle, reduce weight, increase flexibility or improve balance) and how often you would like to exercise each week.

The time of day also needs to be considered when exercising:

Kapha time: 6am – 10am and 6pm – 10pm – best for building bulk and strength.

Pitta time: 10am – 2pm and 10pm – 2am – this is when Agni, i.e. energy, is needed for digestion, so not a good time for exercise

Vata time: 2am – 6am and 2pm – 6pm – best for increasing flexibility with Yoga, dance and gentle strength training.

Healthy AND TASTY REGIONALITY

Whether you opt for indulgent culinary delights with Styrian joie de vivre, or select our Mandira Ahara Ayurvedic cuisine, you’ll find that fresh, regional ingredients sourced from carefully selected producers are the stars of our dishes.

CONSCIOUSLY REGIONAL

HOLISTICALLY BENEFICIAL

The promise of regionality is at the heart of the Mandira’s cuisine, which is all about the energy and vitality we wish to impart to our guests ... and to their taste buds. Those particularly healthconscious guests on an Ayurvedic treatment programme follow an individually tailored, fourstage nutrition plan to optimally support the treatments’ curative effects. Whatever your dietary option, however, you will largely enjoy foods that have grown in the soil that surrounds us: local, healthy and beneficial to body, mind and spirit.

We work with first-class regional partners, which is why we place them centre-stage, showing our guests what makes them so special!

The best

IS NEVER FAR

… that apples are Austria’s most popular fruit? As the proverb says, ‘an apple a day keeps the doctor away’.

LANGS FAMILY FARM

Nestled in Styria’s beautiful thermal spa region, Langs family farm and shop in Leitersdorfberg sells wholesome bread, freshly baked in their wood-fired oven, as well as luscious honey and traditionally produced pumpkin seed oil. The farm is also well known for fresh fruit, grown in the orchard, and processed into vinegars, brandies, cider and juices.

THALLER DAIRY FARM

The Thaller farm has been producing highquality dairy products for generations. Freshness, hygiene and regular product quality inspections are the order of the day. Their 65 cows and 50 head of young stock graze outdoors and are also provided with high-quality fodder ranging from lush meadow hay to grain and maize grown on the farm.

DID OY U K N OW

… that milk is classed as food rather than a drink? This is because it’s packed with nutrients such as calcium, protein and fat-soluble vitamins.

Founded in 1989 in Riegersdorf by Adolf and Maria Mild, this family-run business’s 20 employees make a wide selection of freshly baked breads, biscuits, brioches and Danish pastries. Their ingredients are sourced locally and are free of chemicals and flavour enhancers.

ADOLF MILD BAKERY

DID YOU K NOW DID YOU K N WO

… that people have been eating cereal grain porridge for at least 30,000 years, and that the art of baking was born around 22,000 years ago?

Bad Waltersdorf is all abuzz! With around 300 bee colonies, the Kurz family produce a wide range of honeys and honey products. The assortment includes classic honeys such as blossom and forest, as well as the more unusual chestnut honey and rapeseed honey. They also make propolis drops, propolis creams and royal jelly.

… that Central Europeans eat about 218 eggs per capita per year? And for good reason: one egg provides a third of our daily vitamin D requirement and also boasts an impressive protein content.

… that the honey bee travels a good 120,000km to produce just 500g of honey during its short lifespan of 60 days or less? Or that honey is used for a range of medical purposes such as wound healing?

Uitz, a family-run business, has been an integral part of the village of Buch for almost 40 years. They supply numerous customers across the thermal spa region with eggs laid by hens that have been exclusively reared in Austria. Their feed consists of home-grown maize, wheat, soya and sunflowers.

Food quality and the environmental impact of farming are paramount considerations at the Radl farm in beautiful Grosshart. Awarded the AMA seal of quality, their farm shop sells genuine Styrian pumpkin seed oil, a range of syrups, chutneys, juices and herbal products as well as seasonal vegetables. They also make wool products from the farm’s own alpaca herd.

… that traditional, Central European pumpkin seed oil is made from the Styrian oil pumpkin?

RADL

UITZ EGGS

MANDIRA AHARA

Delicious Ayurvedic Nutrition for Health and Fulfilment

» Generous breakfast buffet serving fresh, regional products, Ayurvedic specialities, and an organic juice, herb and vegetable bar.

» Light buffet lunch and fruit for dessert

» Something sweet and healthy in the afternoon

» 3-course Ayurvedic dinner

Mandira

RASA & YANA

Ayurvedic Replenishment and Rejuvenation.

Rasayanas are energising and uplifting herb and mineral mixtures that rebalance the Doshas and revitalise the body. Thanks to their strong antioxidant effects, many Rasayanas intervene in the cell ageing process, thereby protecting, cleansing and strengthening the immune system.

» Generous breakfast buffet serving Ayurvedic specialities, and an organic juice, herb and vegetable bar

» 3-course Ayurvedic lunch

» An energy ball or a date in the afternoon

» A bowl of nutritious soup and an Ayurvedic main course in the evening

Ahara

AYUR DETOX

PANCHAKARMA

DIET

Panchakarma offers holistic detoxification to preserve and restore physical health.

Detoxification

and purification in line with the science of Tridosha’s fundamental energies of Vata, Pitta and Kapha.

» Generous breakfast buffet serving Ayurvedic specialities, and an organic juice, herb and vegetable bar

» 3-course Tridosha lunch

» A bowl of nutritious soup in the evening.

» The programme begins in the evening with dinner (digestive drink and soup or vegetable main course). The next day starts with a helping of ghee (clarified butter), which dissolves the toxins in the body. Other meals as per individual therapy plan

zest for life FRESH & STYRIAN

FOOD FOR DELIGHT, ENERGY, VITALITY AND ZEST FOR LIFE!

» Generous breakfast buffet serving fresh, regional fare, and an organic juice, herb and vegetable bar

» Light buffet lunch and fruit for dessert

» Something sweet in the afternoon

» 4-course dinner with a choice of 3 main dishes, plus salad and cheese buffet

SPRING HERB SALAD WITH BERRIES

Serves 4. Ingredients:

1 handful of young dandelion leaves

1 handful of ribwort plantain leaves

1 handful of cow parsley

1 handful of chickweed

Perhaps some rocket and/or parsley

100g strawberries

100g raspberries

4 figs

50ml verjuice (juice from unripe grapes)

70ml grapeseed oil

Salt, honey

Zest of a lime

Pinch of Dijon mustard

Preparation:

Mix the verjuice, mustard and spices, slowly adding the oil while whisking.

Pour the dressing on the herbs, then scatter the berries and figs over the salad.

SUMMER & PITTAAUTUMN

Summer is the season of light and energy. Heat and dryness predominate, so, as the heat in the body increases, so does Pitta Dosha. Our body prevents heat build-up by restraining the digestive fire, Agni, and our hunger reduces. For balance:

FOOD

Cold/cooling, oily, moistening, sweet, bitter, astringent: e.g. fruit, especially berries, peaches, apricots and apples, as well as cooked and raw vegetables and salads. In early summer, cucumbers, asparagus and spinach are light and cooling. Reduce spicy, sour, salty, hot, light and dry foods.

DRINK

Lukewarm or room temperature water. Adding mint, peppermint or coriander adds to its cooling effect.

MORNING ROUTINE

Sun salutations stimulate Pitta and have a balancing effect on the Doshas. Rubbing coconut oil into the soles of your feet and your scalp cools the whole system.

Healing LAVENDER

The scent of lavender (Lavandula angustifolia) can instantly evoke an image of Provence’s magnificent lavender fields. This purple, blue and violet-flowering shrub, whose nectar is so beloved by bees, thrives in the south of France’s Mediterranean climate. However, the same is true of the climate in Styria’s thermal spa region. In fact, Austria’s largest lavender field is right on the Mandira’s doorstep! Lavender essential oil can relieve anxiety, sleep disorders and stress. Putting a few drops on your pillow before bed can work wonders! Lavender oil can also be taken in capsule form, although we do recommend you consult a doctor or pharmacist first. Or add some to your bath water! Harness the healing properties of lavender at the Mandira!

Good Morning!

THE PREVENTIVE

POWER OF OBSERVATION

Ayurvedic medicine can heal you when you’re sick, but the primary aim is to be preventive, buttressing your health when you’re healthy. Starting the day with an Ayurvedic morning routine, therefore, is a useful way of promoting the kind of wellbeing that can also serve as an indicator of your state of health. Integrating Ayurvedic routines such as oil pulling, selfmassage or tongue scraping into your mornings is much more than simply stubbornly following a health plan.

The Ayurvedic morning routine provides practitioners with daily bio-feedback that leads to strong body awareness and reveals even minor disorders and problems. Following the mantra of ‘avoid the danger that hasn’t happened yet’, Ayurvedic medicine provides a fascinating opportunity to prevent illness using your body’s inner intelligence.

CHRISTINA MAURACHER

WHEN DOSHAS

STEP OUT OF LINE

The Ayurvedic teachings tell us that if imbalances aren’t addressed, over time they will initiate an illness process. This unfolds in six stages, from mild instability to chronic indication. The morning routine provides bio-feedback about health and Dosha phases. This allows problems to be addressed at an early stage, before a disease has had a chance to develop:

An increase of one or more of the Doshas (Vata, Pitta, Kapha).

An excess of Dosha leads to the formation of Ama (metabolic residue) in the digestive system.

In stages 1 and 2, Dosha imbalances can easily be remedied by making minor lifestyle changes. E.g.: If, during your morning routine, you discover a slight coating on your tongue – perhaps because you had a glass too many or ate too heavily the night before – you can correct this imbalance by eating easy to digest foods, dinner cancelling, or even fasting.

Doshas and Ama spread in the bloodstream.

By phase three, problems have become more apparent. This is when a deep cleansing with a detox or Panchakarma programme is urgently recommended.

Doshas and Ama settle in a weak part of the body.

An imbalance or illness becomes apparent.

The imbalance or illness enters the complication stage and symptoms worsen (e.g. cirrhosis of the liver, diabetes, kidney failure, etc.). Once you reach this phase, issues are becoming chronic.

4. 5. 6.

ELEMENTSOFAN

Good Morning

MORNINGROUTINE

SELF-MASSAGE

Most of us apply lotion after showering. With self-massage, we do it the other way round. Volatile and fast-paced situations tend to increase Vata Dosha, but massaging oil into the skin before showering can reduce Vata by as much as 10%. Self-massage is also great for the musculoskeletal system. If you suffer from osteoarthritis, for instance, using oil on the problem areas can help, as this alleviates discomfort and postpones the development of chronic issues.

Another benefit of self-massage is self-care. During these 2–4 minutes you are completely at one with yourself. You also become aware of every twinge and niggle in your body. By constantly ignoring or overlooking pain or similar complaints, we positively encourage chronic disorders. The bio-feedback from self-massage allows us to react early. If, for instance, you notice that your back muscles are showing signs of weakness, you might start to think about changing the way you sit at your desk.

OIL PULLING

This serves primarily to draw toxins out of the mucous membranes. Besides a strongly detoxifying effect, oil pulling balances the head-neck-Vata area, which is characterised by dryness. It also strengthens the teeth and gums, protects against tooth decay and eliminates bad breath. Another benefit of oil pulling is that it improves wrinkles around the lips and chin. With regular practice, positive anti-ageing and lifting effects become apparent. Depending on your Dosha type and the season, you’ll either use warming oils, such as sesame oil, or cooling oils such as coconut or olive oil. Always acquire these from good quality health food stores.

METHOD: ‘Pull’ the room-temperature oil through the teeth for a few minutes and slosh it around in your mouth until it becomes viscous, then spit it out.

TONGUE SCRAPING

Cleaning the tongue is an ancient Indian practice. Ayurveda considers this a key morning practice, because the tongue provides a lot of information about our state of health. A coating on the tongue indicates the presence of toxins, and may occur when we eat too late at night. The tongue reflects the condition of digestive tract and fire (Agni), since the alimentary canal secretes metabolic residue (Ama) into the mouth via the oral mucosa. A thick white film on the tongue suggests the presence of Ama, a sure sign that digestion is not working properly. By scraping the tongue daily, changes in the tongue’s coating can be observed over time, making it easier to recognise Dosha imbalances.

INSTRUCTIONS

» 1. Scrape your tongue in the morning, on an empty stomach.

» 2. Stick out your tongue. Place the tongue scraper as far back on your tongue as you feel comfortable (be careful not to place it too far back or you may activate your gag reflex).

» 3. Pull the scraper along the tongue from back to front, applying light pressure (tongue scraping shouldn’t hurt).

» 4. Rinse the tongue scraper under running water and repeat the process 3–5 times.

HOT WATER

Drinking hot water in the morning is like taking an internal shower. It cleanses the organs, detoxifying and flushing everything out. The intestines are thoroughly ‘showered’, and the effects are quick, especially if you’re constipated. If you don’t like the idea of drinking hot water, you can opt for lukewarm or roomtemperature water instead. However, boiled water penetrates the cells better because heat changes its molecules. Cold water should always be avoided.

POSITIVE MORNING AFFIRMATIONS

Affirmative statements can facilitate a positive start the day. It’s important that the declarations fit a person’s specific situation. Saying ‘I love you’ in front of the mirror doesn’t work for everyone. Examples of positive programming: TODAY I’LL

FACE THE THINGS I CAN’T CHANGE CALMLY AND PATIENTLY.

EXERCISE

The sun salutation is a great way to start the day. It stretches and strengthens the muscles, gets the circulation going and promotes blood flow.

You can practice variations, if you like: perform it more quickly to improve your fitness or more slowly to strengthen your muscles.

See how to practise sun salutations in our Holistic Ayurveda Journal: www.mandira-ayurveda.at/ayurvedajournal

I’M OPEN TO WHATEVER THE DAY MAY BRING.

I TAKE TIME FOR MYSELF AND FOR MY NEEDS.

MANAGING EVERY PHASE OF LIFE

Infusion

Therapy & AYURVEDA

DR ALEXANDRA KOLLER

We are all exposed to physical, mental and emotional stresses, and this will always have some kind of effect on how we metabolise nutrients. When times are stressful, we experience an increased need for nutrients. These phases can be prolonged periods of high family or professional stress, or phases of some kind of upheaval in life:

» Menopause and midlife

» Internal and external crises

» Changes in the family, e.g. when children ‘fly the nest’

» A change of job, whether desired or not

» New career challenges

» The need to find meaningful activities in retirement

» And much more

In such situations, it is often difficult for important nutrients to be accessed in sufficient amounts from good food. These are also the times when people may succumb more frequently to the temptation of ready meals, junk food, snacking between meals, or eating while distracted – all hallmarks of a poor diet.

EFFECTIVE ENERGY FOR TIRED CELLS

High stress levels combined with a suboptimal lifestyle decelerate and impair the body’s ability to detoxify. Tasked with fighting off environmental toxins, heavy metals and chemicals, our tiny superheroes – the body’s cells – suffer battery drain. There is a close link between cell exhaustion, caused by intense physical or emotional stress, and a weak Agni (digestive fire). The entire system is thrown out of healthy balance, toxins accumulate; a downward spiral begins. Rapid intervention becomes imperative to the preservation of health.

GO FOR IT! HOLISTIC AYURVEDA WITH POWER INFUSIONS

Targeted detoxifying and restorative infusions developed by the Ayurvedic doctors at Mandira stop the drift into this negative spiral in its tracks. They have a direct effect on the autonomic nervous system, which regulates the processes in the body that cannot be controlled by sheer will.

Holistic Ayurveda infusions enter the bloodstream directly. They therefore offer a distinct advantage in that they bypass the gut, which may already be impaired by stress: the vital substances that would normally be absorbed by a healthy gut cannot reach the places where they are needed when the intestine is compromised. The infusions, which combine vitamins, minerals, amino acids and medicinal plant extracts, therefore offer effective, immediate help to replenish empty stores. They work well against acute and chronic disease patterns and are also a valuable preventive tool.

INFUSION THERAPY

INDICATIONS

Removal of harmful toxins

Strengthening the digestive fire (Agni)

Cell renewal

Anti-ageing/rejuvenation

Deficiency symptoms

Fatigue, exhaustion, burnout

Preventive measures during challenging stages in life

Energy

TO THE POWER OF 3

POWER INFUSION THERAPY HARMONISES PHYSICAL VITALITY AND MENTAL WELLBEING ON THREE LEVELS.

1. 2. 3.

The Detox Complex offers perfect support to free the body of toxins and harmful substances. Energy levels rise thanks to an ideal nutrient combination of antioxidants, vitamins and trace elements.

Relax Spirit: power infusions strengthen mind, body and spirit by fortifying and stabilising the autonomic nervous system. Cell optimisation: this powerful cocktail of amino acids, vitamins and minerals strengthens and vitalises the cells. Agni – the digestive fire – is revived. The effect is refreshing, anti-ageing and rejuvenating.

AUTONOMIC NERVOUS SYSTEM

This regulates the involuntary processes in the body. Constantly active, it regulates breathing, the heartbeat and the metabolism by receiving signals from the brain and transmitting them to the body.

PANCHAKARMA

DELUXE GOLD EDITION

All programmes and offers are listed on our website and in our price list. www.mandira-ayurveda.at

PanchaKarma

FRESH VITALITY AND JOIE DE VIVRE

Panchakarma is a time-honoured Ayurvedic cleansing programme that removes harmful substances and toxins from even the deepest tissues. Regular detoxing is essential for wellbeing – an accumulation of harmful substances in the body provides opportunities for a wide range of diseases. Special attention is given to cleansing the gut, which is both crucial to our immune systems and closely connected to our psyche.

N WO

F

IRINGON

A L L CYLINDER S

The stomach processes nutrients, breaking down proteins, assisting in the absorption of vitamins, preventing harmful microorganisms from entering the intestines. It also sends signals to the nervous system and assists in blood formation. We soon known when the stomach isn’t working properly – bloating, discomfort and heartburn are just some of the possible symptoms.

HOW MUCH DIGESTIVE FIRE DO WE NEED?

In Ayurveda, kinesiology and Traditional Chinese Medicine (TCM), digestive fire plays a major part, and not just for digesting food. It is also considered vital for processing our experiences and emotions. Too much stress, and we end up with too much fire in our stomachs, making it difficult to properly digest food. The resulting excess production of stomach acid can lead to chronic problems such as reflux or gastritis. A weakened digestive fire due to eating too quickly, too lavishly or unenthusiastically is also unfavourable because the food is digested more and more poorly. This promotes weight gain and all the negative consequences associated with that. Only when our fire is properly balanced can we digest food in the best way possible.

about perfectionism and self-worth lie behind it? Does your inner narrative resemble these examples

ONLY WHEN I ACHIEVE, AM I WORTH ANYTHING.

or

I’M NOT GOOD ENOUGH.

Such limiting beliefs manifest themselves on an emotional level first, and then become apparent as physical symptoms of illness.

RECOGNISING UNHELPFUL BELIEFS

Once we’ve identified our beliefs and recognised the patterns, we are able to break them with loving kindness.

‘ YOU ARE HERE. I FULLY ACCEPT YOU AND THE FEELINGS YOU EVOKE. I ALLOW MYSELF TO EXPERIENCE YOU AGAIN.

IT WAS OK FOR YOU TO BE PART OF ME … UNTIL NOW. ’

UNDERSTANDING STOMACH PROBLEMS

For a holistic understanding of the causes lurking behind stomach problems, we need to ask ourselves:

» What can’t I stomach right now?

» What’s leaving a nasty taste?

» What’s causing me constant stress?

FINDING SOLUTIONS

When endless stress at work or at home becomes ‘gut-wrenching’, we can’t help but question what’s causing such persistently high levels of tension. Could it be, for instance, that beliefs

The beliefs may not have been entirely negative in their effects. They may, for example, have helped you climb the career ladder.

LETTING GO

The next step is to let go of any ‘indigestible’ beliefs you have, such as ‘I’m not good enough’, and replace them with positively nurturing ones.

I HAVE VALUE JUST AS I AM.

I LOVE AND ACCEPT MYSELF JUST AS I AM.

YOGA FOR THE

Digestive Fire

CONNECTING WITH THE ABDOMEN

Regular Yoga practitioners can learn to connect with their abdominal area, keeping their digestive fire at a level that is right for them.

BRIDGE POSE FLOW YOGA

» Lie on your back, bend your knees and place your feet flat on the mat. Hands, palms down, beside your body.

» On the in-breath, simultaneously raise your arms and your pelvis parallel to each other. Lift your arms all the way back behind your head.

» As you exhale, lower your pelvis to the mat and return your arms to your sides. Make sure there is a nice flow between breath and movement.

» Bend your legs again, and position your feet a little closer to your body before raising your pelvis up. With arms and shoulders on the mat, rotate the pelvis back and forth in the air.

» Slowly lower your hips back onto the mat, keeping your feet on the mat.

ABDOMINAL MASSAGE

» With a small ball, a tennis ball for example, start by gently massaging your abdomen in a clockwise spiral or circular motion. Experiment a little with the pressure, both gentle and a little firmer.

» Relax as you do this and breathe deeply in and out. The aim is to build body awareness as well as enjoying a soothing massage. Feel the connection with your abdomen by closing your eyes and consciously perceiving the sensations of tension and relaxation.

» Put the ball aside and place your hands on your abdomen.

» Breathe deep into your belly and connect with your core.

CONNECTING WITH THE SELF

» Get onto all-fours and lower your bottom backwards onto your heels. Raise your torso and come into a kneeling position. Sit on your heels if that’s comfortable.

» Place your hands on your abdomen and, with a few deep breaths, draw energy to your centre. Connect with your core and gift yourself the following, kind words:

I AM CENTRED AND AT ONE WITH MYSELF. I AM GRATEFUL TO MY ABDOMEN. I TRUST MY GUT.

CHILD POSE AND ABDOMINAL BREATHING

» Sit on your heels with your knees hip-width apart. If it’s more comfortable, you can place a fascia roll or a small pillow on your thighs and your belly.

» Bend forward and massage your abdomen with your breath.

FOR PANCHAKARMA GUESTS ONLY » Ganesha’s Garden

YOGA BOOSTS

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As well as offering stunning views from within, our Yoga and meditation studio features a beautiful outdoor Yoga terrace.

PHILIPP SCHLEICHER

Our bodies are like leopards. They need to move, climb trees, run. If the urge to move is blocked, the big cat ceases to purr.

STRESS-BUSTER AYURVEDA YES YOU CAN!

Your body’s engine stalls. Performance drops. The warning lights come on. The emergency programme is activated. High time for a trip to the workshop! The diagnostics show up both acute and hidden defects. The mechanics fix the problems and you’re back on the road. At high speed and with maximum driving pleasure.

In the broadest sense, the Ayurveda Resort Mandira is like a highly sophisticated car mechanic’s workshop. For example, Holistic Ayurveda’s approach to stress management and burnout prevention covers the mental, physical, emotional and spiritual dimensions of these problems, which are reflected in – often chronic – symptoms. Indications include increased susceptibility to infection, inflammation or pain. Applying the brakes in time is difficult if we ignore the body‘s warning signals or are unaware of our own stress patterns.

LIFE ENERGY MANAGEMENT

Effective burnout prevention and sustainable stress management are yours with our Holistic Ayurveda Burnout Prevention programme based on effective strategies for stress reduction, active stress management, immuneboosting intestinal cleansing, resiliencebolstering nutrition, tailor-made treatments and relaxation techniques.

The programme strengthens psychological resilience by teaching individually tailored strategies for stress management.

It helps build multilayer resilience.

1. 2. 4. 3.

It works on disruptions in the worklife balance, which are associated with insufficient relaxation and too little personal room for manoeuvre.

It’s your fuel stop for renewed vitality.

PERFORMANCE

2 VALUABLE SERVICE-PACKAGE TOOLS

GLOBAL DIAGNOSTICS

Feeling exhausted, stressed, burned out, anxious or depressed? Optimise energy levels and wellbeing with the help of the Mandira’s personalised frequency medicine. Vital field measurement is chemical-free and non-invasive. Using gentle impulses, measurements take less than 10 minutes and reveal the causes of chronic problems, blockages and disorders, as well as determining energy levels. This biophysical treatment method supports the body in restoring a healthy flow of energy. The results of our measurements allow us to generate and apply individualised frequency patterns. Treatment foci include detoxification, recovery, regeneration, cell health, intestinal health, endocrine functions, inflammation management and immune system support.

ESQ – YOUR EMOTIONAL STATUS QUO

Prevent your blood boiling and stop your heart sinking.

Scientific research into the causes of diseases and symptoms sometimes neglects factors such as a patient’s social environment and psychological/ emotional circumstances. Our feelings can have a significant effect on physical health. At the Holistic Resort Mandira, we offer ESQ, a simple screening tool to highlight emotions and complex issues that cause blockages. We remove these obstructions and activate your selfhealing powers.

THE MALE AESTHETIC

BODYWORK

TUNING

FOR MEN

While you’re in the workshop, you might as well treat yourself to something that’ll have you sparkling like a brand-new performance car. In the skilled hands of the Mandira team, the little flaws and dents that come with an active and hedonistic lifestyle are soon dealt with.

IMMUNE TREATMENT PROGRAMME FOR EXECUTIVES

We are protected against infection by physical barriers that prevent pathogens from entering our bodies. Our Immune Support programmes are specifically designed to strengthen these barriers. Ayurveda places a particular focus on cleansing and regenerating the gut, the centre of our immune system.

10 nights, 9 treatment days

PIT STOP!

SKIN M.O.T. FOR MEN

A thorough facial treatment designed for the specific needs of male skin.

AYURVEDA

Super Sense

The ear is our fastest and most powerful sensory organ. Hearing can warn us of approaching enemies. Conversely, it helps us track our prey when we’re the predator. Without this language-processing sense, humanity’s cultural, intellectual and technical development would be unthinkable.

DID YOU HEAR ABOUT …?

These four words are guaranteed to grab our attention. Curious, sensation-seeking and thirsty for information, we are irresistibly drawn to storytelling.

In addition to one-to-one conversations, podcasts –lifesavers during long waits or boring car journeys –are a direct line Christina Mauracher uses to communicate with people.

During each episode, she introduces her listeners to Holistic Ayurveda’s pillars, shares her experiences, and talks to a wide range of experts about the latest body, mind and spirit topics.

‘ MY KIDS LOVE IT WHEN I READ THEM STORIES AND ANSWER THEIR QUESTIONS. SO THAT’S HOW THE IDEA FOR THE MANDIRA AYURVEDA PODCAST CAME ABOUT. I REALLY ENJOY PICKING UP ON CURRENT TOPICS AND DISCUSSING THEM WITH MY PODCAST GUESTS. ’ CHRISTINA MAURACHER

double rooms and suites: pure relaxation in a classic or Eastern ambience. Some with balcony and whirlpool bath!

The ZES Bodyguard Recovery Pad

under your mattress provides protection from low-energy electrosmog components while you sleep. Its patented, scientifically tested technology neutralises biologically relevant interference fields.

HEALTHY SLEEP

» Boosts the immune system » Stimulates self-healing » Supports physical and emotional renewal » Re-energises

MANDIRAinclusive

JOIE DE VIVRE FULL BOARD

regional, healthy, balanced

✓ Generous breakfast buffet with an organic juice, herb and vegetable bar

✓ Light buffet lunch and fruit for dessert

✓ Something sweet in the afternoon

✓ 4-course dinner with a choice of 3 main dishes, plus salad and cheese buffet

MANDIRA AHARA AYURVEDIC NUTRITION

with regional products

Four nutritional levels to suit a specific Ayurveda or spa treatment programme for optimal health results.

AYURVEDA WELLNESS

THERMAL

EXERCISE & REGENERATION

PROGRAMME

Yoga and meditation with our Yoga and meditation experts: Pranayama breathing exercises and mindfulness classes.

Move and relax with our exercise experts: Smovey Aquafit, fascia training, back fitness and much more.