GUARDIANS OF THE GLOW

Across cultures and medical traditions, the question of resilience remains central—why some people withstand illness and recover more easily while others succumb to chronic conditions.

Āyurveda, India’s traditional system of medicine, answers this question through the concept of Ojas, the subtle essence of vitality and immunity. Modern chronic illnesses such as diabetes, depression, autoimmune disorders, and cardiovascular disease can be reframed through the lens of Ojas depletion: an erosion of inner reserves caused by an imbalance in diet, lifestyle, mental habits, and spiritual disconnection.

Viniyoga, a tradition of Yoga rooted in the teachings of Yogācārya T. Krishnamacharya and T.K.V. Desikachar, offers complementary practices that can restore balance at the level of body, breath, and mind. Its adaptive, breath-centric orientation makes it particularly suited for individualised healing, weaving seamlessly with Ayurvedic principles of constitution (prakṛti), imbalance (vikṛti), and daily rhythm (dinacarya).

We will explore Ojas in depth— what it is, how it becomes depleted, and how you can replenish it. We will then apply these insights to chronic conditions, offering practical strategies that integrate Āyurveda and Viniyoga. A set of daily protocols is also included, along with an Ojas Lifestyle Reference Table for quick guidance.

PART I: UNDERSTANDING OJAS

The Nature of Ojas

Āyurveda understands Ojas as the essence of all bodily tissues (dhātus) and the ultimate product of proper digestion and metabolism (agni). It is subtle, luminous, and unifying—responsible for vitality, immunity, mental clarity, emotional stability, and spiritual well-being. There are two primary categories:

• Para-ojas (supreme Ojas): The most subtle form, located in the heart, said to be eight drops in quantity. It sustains life itself.
• Apara-ojas (secondary Ojas): The circulating form present throughout the body, providing systemic immunity, stamina, and resilience.

In essence, Ojas allows us to not just survive but thrive. It is felt as a glow in the skin, a sparkle in the eyes, steadiness of mind, strength of character, and capacity for love and connection.

Pathways of Ojas Depletion

Ojas depletion occurs when the flow of nourishment from food, breath, and experience is disrupted. The major causes include:

• Poor Digestion (Agni imbalance): Incomplete metabolism leads to toxins (āma) that obstruct tissue nourishment.
• Overexertion: Physical or mental activity beyond one’s capacity drains reserves.
• Emotional Stress: Excessive worry, grief, or fear depletes heart-centered energy.
• Overindulgence or Deficiency: Extreme fasting, lack of sleep, or indulgence in intoxicants weaken Ojas.
• Chronic Illness: Disease itself erodes reserves by continuously demanding adaptive energy.
• Disharmonious Lifestyle: Irregular routines, overstimulation, and disconnection from natural rhythms lead to subtle exhaustion.

Signs of Ojas Depletion

• Physical: Fatigue, dryness, lowered immunity, weight instability, poor skin tone.
• Mental: Anxiety, depression, irritability, poor memory, lack of focus.
• Emotional: Disconnection, lack of joy, inability to sustain relationships.
• Spiritual: Feeling cut off from meaning or higher purpose.

Pathways of Ojas Restoration

Ojas can be replenished through gentle, nourishing, stabilising practices:

• Diet: Warm, fresh, sattvic foods with ghee, milk, almonds, dates, and spices like cardamom and saffron.
• Lifestyle: Adequate rest, routine, time in nature, balanced sexual activity, uplifting company.
• Mental Nourishment: Gratitude, devotion, meditation, mantra, creativity.
• Breath & Movement: Yoga practices that synchronise breath and body, cultivating steadiness rather than strain.
• Herbs: Classical tonics such as aśvagandha, śatāvari, guḍūcī, and licorice, tailored individually.

PART II: OJAS AND CHRONIC ILLNESS

1) Diabetes Mellitus

In Āyurveda, diabetes (madhumeha) reflects derangements of kapha (excess fluidity, heaviness) and pitta (inflammation, overactive metabolism), with vāta disturbance in chronic cases. Over time, tissues become malnourished despite the presence of excess sugar, leading to Ojas depletion. ]

Key Ojas impacts:

• Impaired wound healing
• Susceptibility to infections
• Fatigue and burnout

Integrative strategies:

• Dietary regulation: Avoid processed sugars, emphasise whole grains and legumes, support agni with spices like turmeric and fenugreek.
• Viniyoga focus: Gentle, breath coordinated asana to improve circulation without strain, seated forward bends for calming, and lengthened exhalation in prāṇāyāma to regulate metabolism.
• Restoration: Daily meditation and self-reflection to reduce emotional eating patterns and stress-driven fluctuations.

OJAS LIFESTYLE REFERENCE TABLE

This table summarises Ojas-depleting factors and Ojas-building strategies across
key domains of daily life.

Domain	Ojas-Depleting Factors	Ojas-Building Strategies
Diet	Processed foods, excess stimulants, overeating, irregular meals	Fresh, warm, seasonal foods; ghee, milk, almonds, dates; mindful eating
Sleep and Rest	Late nights, overstimulation, erratic schedule	7–8 hrs consistent sleep; early bedtime; relaxation rituals
work and activity	Overwork, multitasking, competitive exertion	Balanced effort; regular breaks; moderate exercise
Emotions	Chronic stress, unresolved grief, isolation	Gratitude, connection, uplifting company, devotional practices
Yoga Practice	Aggressive postures, breath retention, excessive heat	Breath-coordinated asana, gentle pranayama, meditation, chanting
Sexuality	Overindulgence, suppression, casual disconnection	Respectful, loving intimacy in balance
Environment	Noise, pollution, constant digital stimulation	Time in nature, clean surroundings, sensory rest
Spiritual Nourishment	Cynicism, lack of meaning, disconnection from values	Prayer, ritual, meditation, service, creativity

2) Depression

Āyurveda views depression as a spectrum involving vāta (isolation, anxiety), pitta (anger, burnout), and kapha (lethargy, heaviness). Ojas depletion is central, as resilience, enthusiasm, and emotional buoyancy fade.

Key Ojas impacts:

• Loss of joy and enthusiasm
• Sleep disturbances
• Withdrawal from nourishing social bonds

Integrative strategies:

• Dietary support: Warm, grounding foods with sweet, sour, and salty
  tastes in moderation.
• Viniyoga focus: Mild Backbends to open the chest, rhythmic breathing to
  stabilise prāṇa, stimulating mantra-s chanting to uplift mood and improve
  vitality.
• Restoration: Consistent daily rhythm, sunlight exposure, cultivating
  meaningful connections with supportive community.

3) Autoimmune Disorders

Autoimmunity reflects a confused immune system attacking the self. From an Ayurvedic lens, this results from chronic āma (toxic residue) and agni dysfunction, gradually undermining Ojas.

Key Ojas impacts:
• Fluctuating energy
• Pain and inflammation
• Unpredictable disease course that
erodes confidence

Integrative strategies:

• Dietary support: Gentle cleansing, removing heavy/toxic foods, using anti inflammatory spices.
• Viniyoga focus: Adaptive sequences that respect daily fluctuations, restorative postures with guided breathing for parasympathetic activation, and shorter practices to respect individuals’ energy levels.
• Restoration: Meditation practices to rebuild trust in one’s body, cultivating acceptance without passivity.

4) Cardiac Conditions

Heart disease often emerges from chronic
stress, poor diet, and lifestyle imbalance—
factors directly linked to Ojas depletion.
The heart is the seat of Para-ojas, making
cardiovascular illness particularly significant.

Key Ojas impacts:

• Weakening of para-ojas (life essence)
• Reduced emotional resilience
• Anxiety around mortality

Integrative strategies:

• Dietary support: Heart-healthy
  Ayurvedic staples—mung beans, leafy
  greens, garlic, small amounts of ghee.
• Viniyoga focus: Gentle standing
  postures for circulation, pranayama
  emphasising slow inhalation and
  exhalation, guided relaxation to
  calm the heart. Mild retention after
  exhalation stimulates the relaxation
  response in the body.
• Restoration: Devotional practices,
  cultivating forgiveness and love,
  nurturing emotional warmth.

PART III: VINIYOGA AS A VEHICLE OF OJAS RESTORATION

Why Viniyoga?

Unlike standardised or performance-oriented yoga styles, Viniyoga is adaptive: it honours individual constitution, life stage, and health condition. Its principles resonate deeply with Āyurvedic wisdom:

• Breath-centered: Every movement is linked to breath, enhancing prāṇa and calming the nervous system.
• Function over form: Emphasis on function of a posture rather than rigid alignment.
• Gradual progression: Avoids overexertion, preventing further depletion.
• Integration of tools: Āsana, Prāṇāyāma, chanting, meditation, and ritual can all be woven together.

Ojas-Oriented Viniyoga Practices

• Āsana: Slow, flowing sequences with pauses to observe inner sensation; emphasis on mild backbends, supported inversions, gentle twists.
• Prāṇāyāma: Ratio breathing (sama-vṛtti or extended exhalation) to regulate energy and reduce agitation.
• Chanting & Sound: Use of mantras like “oṁ śāntiḥ” to soothe the mind and connect to higher presence.
• Meditation: Guided inquiry into the heart center, cultivating joy, gratitude, and connection.

The Synergy of Āyurveda and Viniyoga

• Āyurveda diagnoses the imbalances and prescribes lifestyle, diet, and herbs.
• Viniyoga provides the embodied practices that regulate prāṇa, calm the mind, and reinforce new patterns.
• Together, they address the full spectrum of healing: physical, energetic, mental, emotional, and spiritual.

PART IV: CONDITION-SPECIFIC OJAS PROTOCOLS

1) Diabetes (Madhumeha) Morning

• Cleansing: Warm water with a pinch of turmeric and fenugreek seeds soaked overnight.
• Practice:
• Slow, breath-linked sun salutations (4 rounds maximum).
• Seated forward bends and gentle twists to massage abdominal organs.
• Prāṇāyāma: 1:2 ratio breathing (inhale 4, exhale 8).
• Breakfast: Spiced porridge with barley or millet, cardamom, and a touch of ghee.

Midday

• Lunch: Main meal, emphasising bitter greens, legumes, and lightly spiced vegetables.
• Pause: 10 minutes lying on the left side after eating to aid digestion.
• Break: Gentle 10-minute walk outdoors to stabilise blood sugar

Evening

Practice:

• Supported bridge pose, reclined twists, legs up the wall.
• Prāṇāyāma: Nadiśodhana (alternate nostril breathing).
• Dinner: Warm mung dal soup with cumin and ginger.
• Wind-down: Gratitude journaling to reduce stress eating tendencies.

2) Depression Morning

• Cleansing: Warm water with ginger or cinnamon.

Practice

• Energising asana: gentle backbends to open the chest.
• Standing postures with breath coordinated arm movements.
• Chanting “oṁ” or a simple uplifting mantra.
• Breakfast: Warm, grounding meal such as oatmeal with raisins, dates, and saffron.

Midday

• Lunch: Wholesome mix of whole grains, root vegetables, and small amounts of healthy fats (ghee, sesame oil).
• Break: Sit in sunlight for 10–15 minutes; focus on breathing with open chest.
• Mind practice: Brief journaling about one positive moment of the day.

Evening

Practice:

• Restorative forward bends with long exhalations.
• Prāṇāyāma: Samavṛtti (equal inhale/exhale, 6 counts each).
• Dinner: Soup with warming spices (black pepper, cumin, mustard seeds).
• Wind-down: Listening to soothing or devotional chants before bed.

3) Autoimmune Disorders

Morning
• Cleansing: Warm water with cumin and coriander tea.
• Practice:
• Gentle joint rotations, slow cat-cow, supported child’s pose.
• Prāṇāyāma: Gentle alternate nostril breathing, no breath retention.
• Breakfast: Stewed apples or pears with cinnamon to reduce
inflammation.

Midday

• Lunch: Anti-inflammatory foods such as mung beans, pumpkin, turmeric, and leafy greens.
• Break: Short restorative rest (lying down with bolster under knees).
• Mind practice: Guided body scan to cultivate trust and reduce hypervigilance.

Evening

Practice:

• Restorative yoga: legs up the wall, supported reclining poses.
• Breath: Lengthened exhalation (inhale 4, exhale 6–8).
• Dinner: Light soup, avoiding heavy nightshades if inflammatory.
• Wind-down: Oil massage of feet and hands with warm sesame oil before sleep.

Morning

• Cleansing: Warm water with a touch of honey (never heated) and lime.

Practice:

• Slow, breath-linked movements: standing forward bends, side bends, gentle backbends.
• Prāṇāyāma: Gentle Sama-vṛtti (inhale 4, exhale 4) or slight lengthened exhalation.
• Brief meditation on the heart center (visualising light or warmth).
• Breakfast: Warm grains (quinoa, rice porridge) with cinnamon and small amount of ghee.

Midday

• Lunch: Fresh vegetables, legumes, garlic, and leafy greens. Avoid excess salt and heavy fats.
• Break: Short walk in nature after eating, emphasising calm breathing.
• Mind practice: Journaling on forgiveness or gratitude to reduce emotional load on the heart.

Evening

Practice:

• Reclined bound angle pose with support, gentle twists, supported bridge.
• Prāṇāyāma: Nadiśodhana with smooth rhythm.
• Dinner: Light, digestible meal (steamed vegetables, mung soup).
• Wind-down: Soft devotional chanting or listening to calming mantra-s.

Closing Reflection

Each of these condition-specific protocols follows the same structure— morning awakening, midday nourishment, evening rebuilding— but tuned for the nature of the illness. Diabetes protocols emphasise digestion and regulation; depression practices aim to uplift and re-energise; autoimmune routines focus on reducing inflammation and rebuilding trust; cardiac sequences are centered on gentleness, emotional balance, and heart protection.

Together, Āyurveda and Viniyoga offer not just management of illness but a path to renewed vitality rooted in Ojas—the luminous essence of life.

Live your life well and become a guardian of the glow – your own radiant Ojas!

Dr Kausthub Desikachar, PhD, is an internationally renowned Yoga Teacher and Educator representing the Viniyoga tradition. He primarily works as a Yoga Therapist, offering clients astute and effective solutions for all physical, mental, emotional and spiritual illnesses. He is a well published author, poet, and amazing photographer. For more information on his work at www.viniyoga.com.sg