The Therapeutic Power of Abhyangam: Actionable Ayurveda with Salila #2

Welcome to Actionable Ayurveda with Salila, your go-to podcast for diving deep into the timeless wisdom of Ayurveda. I am Salila Sukumaran, your host and guide on this transformative journey. With a lineage rooted in Ayurvedic practices, I am here to empower you to thrive and flourish through the ancient principles of Ayurveda. When we begin applying the practice of Ayurveda, one of the first two foundational rituals we learn are oil pulling and tongue scraping. Once we have that down, we learn Abhyanga, self-massage. Let's understand the healing power of Abhyanga a little bit more. Even though Abhyanga looks very simple, like take some oil, warm it up, apply it all over your body from head to toe, it's not that simple of a process because Abhyanga is doing many things at once. Abhyanga helps to heal jara, which is aging. It helps to relieve shrama, which is fatigue, which is tiredness. If we've been working hard throughout the day and we are tired, then that evening or that, you know, afternoon, like 3 PM, 4 PM, or 7 PM, If we do a good oil abhyanga, it will relieve us of the strain that we felt. Klama, we are feeling deeply fatigued throughout the week, or let's say, you know, we are doing a lot, but we're just not feeling fresh in the body. Do an oil abhyanga, it will heal that. It is supposed to be done nitya, daily. Every day we can do an oil abhyanga. Preferably done in the morning after we have used the bathroom, we have brushed our teeth, done our hygiene rituals. After that, we would do Abhyangam. Traditionally in India, this is the time we would do Abhyangam. When the first rays of the sun is rising up, we do Abhyangam, and then we are outdoors, we would exercise. So especially in wrestling places where people workout. Sportsmen would do this. Soldiers would do this out in the sun. Why? Because the sun would activate the Brachaka Pitta, the Pitta, the fire energy of metabolism in our body. And because of that, our skin would immediately absorb these oils. And these oils, the Acharyas, the great scientists of Ayurveda, the teachers of Ayurveda, figured out that these oils would get absorbed through all 7 layers of the tissue, right? Modern science says that anything you apply on the skin, it's not going to go past your epidermis, the top layer. But Ayurveda says whatever you apply on the skin, it's going to go deep into the bone marrow as well. So this is a case for applying only edible things on our skin and staying away from things that have a lot of preservatives, pesticides, hormone disruptors. When does it enter the bone marrow, which is like the final layer of tissue that we have access to when we are applying something on our skin? Almost 4 minutes 75 seconds. So how do they measure this? They measure this through blinking of the eye. One blink is a matra kala. Matra meaning the time it takes for one blink to happen. And there's about 950 blinks are required for the oil to completely penetrate from the external skin, the top of the skin, especially when we apply pressure and warmth. Then it'll go deep into the bone marrows in about 4 minutes 75 seconds. So we don't have to put it on and stay for 15 minutes or 45 minutes or however long. We are going to apply oil on our body, leave it for 5 minutes, you're still good. So that's how powerful this Ayurvedic ritual is. It improves Darya, it improves the strength of muscles, which is why athletes, people who want to build muscle, people who are on protein shakes and who are like lifting weights and they want their muscles to look good, if they are not doing Abhyanga, they are losing out a lot. A lot. It improves 'Pushti'. 'Pushti' is good shape of the body. So it is very important for children to do Abhyanga so that their body can grow well. All their, their physique can attain its full potential. It is very good for 'Jara', anti-aging. It's an anti-aging medicine. It is very good for 'Svapna', for sleeping. So if you wake up and do Abhyanga or do Abhyanga around 3 o'clock or 11 o'clock in the morning, 3 in the afternoon, or let's say about 7, 7:30, about an hour or 2 hours after dinner, you are going to get good sleep. So when I have clients who come to me and say, I can't sleep, I am an insomniac, even if they are from Norway and Netherlands or Sweden, I teach them how to do Abhyanga because that is one of the most powerful ways we can sleep very well. It's excellent for skin. It makes the skin more beautiful. So if you want to stay young and look young longer, you have to be doing an oil Abhyanga. So oil Abhyanga, who is it for? For everybody, especially if you're in the Vata phase of your life. For example, Vata phase of life is whenever we are feeling extreme Vata or when we have crossed 50, during menopause, perimenopause, after that, for men around the time that you start noticing greys, you start noticing your body losing its strength. It is good for pregnant women towards the end of the pregnancy, towards the third trimester. Now we talked about how it is great for Shrama and Klama, which is fatigue and tiredness. So fatigue and tiredness is a sign of Vata. Any illness in the body will start with Vata. 80% of the diseases in our body start with Vata, imbalanced Vata, which is the energy of air and space. So when there is an overabundance of air and space energy in the body, what happens? We feel very tired. We start to feel very anxious. We start to feel like, oh, I can't do anything. Everything starts to feel very overwhelming. Somebody gives us a small work, somebody asks us to do something small, and we are like, I can't handle this. That is— what is that? It's a hardening of our nerves. So our nerves are literally not conducting optimally anymore. So when we apply this oil and we massage our body, what happens? The nerves start to relax and their conductivity improves. So our health improves. We have a nice nap or a sleep and we wake up and we feel refreshed because of this. So who is it not good for? It is not for women who have just recently gotten pregnant or are in their first or second trimester. It is not good for somebody who is having inflammatory diseases. It's not good for someone who has extreme Kapha imbalance, meaning somebody who is obese, overweight, someone who has edema in their body, someone who has an active cold, cough, fever, absolutely not. Someone who has any kind of active disease, a manifestation of a condition, it's not good for them. You must rest because doing this Abhyanga during that time will worsen the symptoms. It's not good for somebody who is either having diarrhea or extreme constipation. Though mild constipation, it's very good because it will help things moving in the body. It will help all the channels to open up and clear up. But extreme constipation, you should not do it because we are— we have to have some medicines, we have to have supplements and herbs, only then it'll work. Otherwise it might backfire. It's not good for. So now what are some techniques that we use when we are doing Abhyanga. So when we start doing Abhyanga, a lot of people just assume that it's just take oil, apply on your body any which way, start from anywhere. But to make it a therapy, there are some vital Marma points that have to be activated first, and then we can say I am applying this oil on my body in a therapeutic manner. So when I was in Kerala studying, past 3 months, this is what I learned. So one of the first places we are going to apply the oil is the top of our head, the Mūrdhani. This Marma particularly here, this is where we have the Sahasrara is, right? So 4 fingers above here by the forehead. So if we place our fingers, 4 fingers here at our start of our hairline and we touch at this place, we can feel some sensitivity. Just touch your place and see, touch your head. Right at the center of your head. Or if you want to figure out what that is, just take a pen or a pencil and wherever it kind of balances, that's that place. Apply oil here, pour a little bit of oil here. And when we apply oil here, we are not going to apply this flat bang bang bang. Many people will do this, even on social media you'll see people going bang bang bang. We never hit this spot bang bang bang. We always make a little cup We take the oil, gently either pour it over our head like that with our thumb. So we hold it with our thumb like that, or we gently place it on the head and we rotate that space so that the oil gently enters this area because this is our most important Marma. If we do any aag hatha, if we hit this Marma, if we give any kind of pressure on this Marma, it can have a negative effect on our everything because all our major organs are in the face. The hypothalamus, the pituitary, everything is inside our head and we don't want to disturb this area. So we apply it here, but we can apply pressure with our fingers. We can use all kinds of motions to massage this place after this oil is applied there and protected. So we are Anointing with oil is a sacred ritual in every culture in the world. Let's say 5,000 years ago, applying oil was a, was a sign of extreme respect. Somebody came to us, we would anoint them with oil saying, oh, you are so precious to me. So we apply oil here saying this life is precious to me, this body is precious to me. Then the next spot we are going to apply the oil is right here in the center of our forehead. This is again a major Marma. This is our Marma that connects to our Ajna Chakra, the command center, right? From here, when this one is nourished, then we are making good decisions. We are focused on this area, which is why all the Vedic people will apply things here constantly, which are like Chandan, which is sandalwood, Kumkuma, which is saffron, or denatured form of turmeric or oil. So we are always applying good things here, or basma, holy ash. Then we are going to apply oil here on our throat chakra, because this is again the most important chakra. If as human beings we are not expressing our truth, our needs, then we are not living. What's the point of living if you're not going to be expressing our thoughts, our feelings, our needs, right? To express it, in the most sacred way, giving respect to what is, what is it that we need, and giving respect to other people is one of the most important skills as a human being. So we are acknowledging that when we are applying oil here at our neck. Then the next place is right here in this area where there is a bump. This, this is a Marma that connects to our heart, that connects to our vital energies. So if anytime you are nervous, you are overwhelmed, just place your fingers here, do 5 or 7, clockwise motion. Just do this now, clockwise 5 times, anti-clockwise 5 times. You're feeling very overwhelmed, do it 7 or 9 times, and you will notice that your eyes will start to feel a little brighter. Your eyes will start to open up a little bit because this area is connected with our brain, our mind, and our prana, prana shakti. So when we do clockwise and anti-clockwise, immediately we start feeling good. You'll notice some people without even knowing they'll be doing this when they're disturbed, they'll be doing this. What they're doing is they're opening up their Prana Shakti. Now the next spot is our heart, right in between here, right over our heart where this chest kind of the bones kind of give away and it becomes soft. We're going to apply oil there. Then we are going to apply plenty of oil in our Nabi. Because there are two places in our body that takes up energy from the world. One is our nose, nostrils, and the second is our nabi. So when we go to sleep or when we go about, when we wake up, we notice things kind of stuck in the nabi, all kinds of lint and stuff stuck in the nabi. Why? Why does it not get stuck in our armpit or other parts of the body which are kind of dimpled? Because the Nabi is actively drawing energy from the outside world, because the Nabi has a tendency to draw. The Nabi is always drawing. That was its function. Even when, when we were in our mother's womb, the Nabi was drawing energy, the Nabi was drawing nutrients. Even after the umbilical cord is cut, Ayurveda and all the Vedic sciences believe that the Nabi is continuing to draw energy. So whenever we talk about manifestation, willpower, being in the world in a way that makes us successful, we're always putting our focus here on the Nabi. We are gently rubbing the Nabi, we are making sure that our stomach is good, in a good shape. All these are ways to improve our connection with the external world. So applying lots of oil in the Nabi is the next step. And then the next step is applying oil here on our hands. These portions, this is also powerful Marma centers. So if you recall, in Hinduism, all women will apply Mehendi here, right here in the center. There'll be a little round. Even if they don't do anything else, a little round Mehendi is applied. Why is that? We are trying to heal the Marma there. We are trying to cool the Marma there. And then applying oil on the feet. Especially the arches of the feet. And this is the reason as well traditionally women would dip their feet in henna to keep the feet cool. So we do a lot of things to our hands and our feet which look like they're decorative. They're actually healing therapies. So when we apply oil, we have to touch upon all these Marma points first. So if you, let's say, have absolutely no time in the morning before you take a shower, you have to rush, rush, rush and save the world. These are the points you would apply quickly and then do the rest of the stuff, brush your teeth, jump into the shower. You still have received about 80% benefit, but all we need is 5 minutes because 950 or 900 matrakala is all we need for this oil to go deep into the marrows. So when I say it should go deep into the marrows, what do you understand? If somebody is anemic, they should be doing or applying Abhyanga Varni because nourishing the bone marrow is going to help the body make better quality of blood. You have any kind of blood toxicity, acne, you should be doing oil Abhyanga because it's going to improve your body, right? Uh, let me look at my notes and see if I have missed anything. It helps with anti-inflammatory in nature. Why? Because whenever we have any kind of inflammation, you know, puffiness of the face, you know, just the body feeling very tired, anywhere you touch the body, there's like pain. All this is signs of inflammation. A healthy body does not hurt. A healthy ego does not hurt. A healthy mind does not get hurt so easily. So when we are doing this Abhyanga, we are healing all parts of the body, not just physical, our emotional and our spiritual. Our skin is one of the major areas where it is highly Vata-based. It has Vata energies predominance. So air and space. Why? Because the skin is such a— it is filled with capillaries and nerves. It is so sensitive. We touch the skin even with a feather. Even if somebody says, "Breathe," our skin knows, "Ah, there is breath," right? Because it is that sensitive. The most sensitive parts of the body are high in Vata, high in nervous conductivity. So whenever we have an imbalance of Vata, one of the quickest ways we can reduce Vata is by applying oil. And applying our own touch. The feeling of I am not loved, I am not enough, I am overwhelmed, I am not respected, I am abandoned, I am rejected— all these are Vata feelings, feelings that give us fear, anxiety, that makes us shrink. Whenever we have these Vata feelings, the best way to open ourselves up, the best ways to bring confidence in the body is by doing an oil Abhyanga. So oil in Sanskrit is literally called as Sneha, Sneha meaning love. So applying oil on the body is an act of self-care, self-love, self-respect. It's restorative, one of the most important ways we can restore our body. So just take some oil, Warm it up on a double boiler or in your palm if it is warm outside. Apply it on your body with the Marma points first. Start with Anuloma Pratiloma direction, so away from the heart towards the heart, away from the heart towards the heart, in long strokes. What is the pressure we should be applying? This is the pressure we should be applying. Warmth, we are creating warmth with Friction. Then this becomes a therapeutic Abhyanga. Long strokes, long strokes over the bones. So when we start from the top of our legs, we go down straight. We should feel tired at the end of a 7-10 minute Abhyanga. It should feel like a workout. Our body should feel warm, our face should feel warm, our ears should feel red. Then we know we've done a good Abhyanga. Then we can do some jumping jacks or yoga. Just pull on a t-shirt or something, or if you have space by your bathroom, do some Surya Namaskaras. Do something that rouses you up. If you have a private yard, go out, get some sunshine directly on your skin. These are all very, very healing therapies. What are some of the oils that we can use? So If you are a Vata body type, meaning you are thin-skinned, you are teeny, you have a skinny body, you have dry hair, you tend to get anxious, overwhelmed very quickly, you are an air and space dominant person, you will benefit from using something like a Mahanarayana oil or a Kshirabala oil. These are two oils that are excellent to bring down Vata. Let's say you are a Pitta body type. This is a fire and water dominant body type. So you will naturally get quickly sunburned. Your hunger tends to be very sharp. You tend to get short and irritated when you're overwhelmed and stressed. You develop muscles very quickly. You're very disciplined and goal-oriented. You are a Pitta body type. You will— your body will respond much better to an oil like Chandanadi, which is made with sandalwood, or Pinda Thaila. Let's say you are a Kapha body type. You are somebody who is earth and water element dominant. So your body is going to be more rounded, more softer. Your hair is going to be nice and oily and curly. You have big eyes. You're very thoughtful, calm. Under stress, you tend to go a little bit possessive. You tend to become a little jealous. You tend to withdraw and feel a little sad. For you, an oil called Asanavilva, A-S-A-N-A-V-I-L-V-A, Asanavilvaadi will be good for you. Or you should go for chinchaadi oil. Chincha is tamarind. It's made with tamarind. So when people have a lot of kapha in their body, naturally they'll feel itchy in their body. So whenever you feel itchy, use chinchaadi. Tamarind is a good one. Now let's say you don't want to go buy any oils. What are some oils that you can use from the kitchen pantry? Ayurveda is all about making our lives easier. We don't have to go buy anything if we don't have to buy anything, don't want to buy anything. Yes, we are going to be using sesame oil. Sesame oil is excellent for everybody all throughout, except maybe a Pitta body type. In the peak of summer, they will benefit from almond, or jojoba, something light, or coconut oil would be good for a Pitta body type because all these are cooling body types. And a Kapha body type, they really don't need a lot of oil, but because sesame is nice and warming and improves the Vrachaka Pitta in the skin, they will benefit from that because sesame is very powerful. Sesame will help thin people gain weight. And overweight people lose weight. So it's that powerful. So sesame is a good one for everybody all throughout. If a Kapha person does not want to use oil, they're already feeling oily, they don't feel, you know, they look at the oil and they're not feeling it, do a dry brushing, which is again, you are creating that friction, you are helping with the lymphatic drainage, but you're not applying any oil. That will be just as good. It'll help with cellulite and bumpy skin and things like that. Will improve the appearance of the skin. Uh, let me now look at the questions and take questions. Okay, if time permits, Deepika is asking, please talk about which oil during trimester of pregnancy and also which oil during postpartum, please. Okay, so Deepika, during pregnancy we do not do a very vigorous massage of the body. First and the second trimester, we don't do any vigorous massage of the body. If you are habituated to applying oil gently on the body before a bath and you've done it for a very long time, or you picked up this habit at least a couple of months before your pregnancy, you can continue to use the oil as a lotion to keep your skin comfortable. But no vigorous rubbing of the body the way we spoke about today, uh, or getting any kind of massage during pregnancy. Only third trimester we start doing massages, we start doing Abhyanga, so the body can, uh, get healthier. The body— because we know the pregnancy is established now, so everything's going to be fine. And the mother's body will have better lymphatic drainage. Because towards the third trimester, you know that the woman starts to get a lot of like swellings here and there. So we want to avoid that. Postpartum also, we use Dhana Vantaram oil. These two oils are amazing for the mother. For the baby, we are going to use extra virgin coconut oil. Simran is asking, even kaphas can do oil abhyangam? Only if Kaphas feel like doing oil Abhyangam. If there is an excess of Kapha in the body, you are showing signs and symptoms of imbalance of Kapha, like, you know, really stuck sinus passages, a fever, cough, just not feeling good, you know, you're coming down with something, don't do Abhyangam. Because the body has to process this oil, it has to metabolize this oil because the We talked about how the essence of the oil is going to travel deep into our tissues as well. So if a person has diabetes, they should not do Abhyangam. If a person has pre-diabetes and they are managing it, it's okay. But depending on the stage, if they are like in a stage where, you know, their wound is not healing properly, that means that the skin is really affected by the diabetes, the conductivity of the vascular structure, the insulin resistance, all this is really affected, then they should not do Abhyangam, or they should do Abhyangam only if they can handle it with a very light oil outside in sunlight, because they have to help their skin improve, because its metabolic functions, its ability to heal itself is all very, very negatively affected in diabetes. How many times a week, Shalini is asking? Every day, nitya. There are some things that the acharyas have said should be nitya. Ya, meaning daily. We can do it every day. Resh is asking which oil to be used. So we've addressed this. We can use sesame, we can use coconut, we can use olive oil. Olive oil is excellent. We can use jojoba oil, almond oil. All these oils are excellent. I just like to go to the kitchen because I live in California and the weather can be unpredictable and it's always cold in the mornings. I like to use warming sesame because I'm a Vata-Pitta body type. Exactly, Shalini, for Vata-Pitta body types, these oils are good. Any oil is good that you feel like applying on your body. I like to enrich my oils with warming spices— cardamom, cinnamon, bay leaf, clove. Add a good handful of this to a cup of oil, simmer it on a very low flame, and then you can add some saffron if you're feeling very special and you want to feel like a goddess when you're bathing. Add a gold coin to this, leave it together, and then use this over the week. You will feel so good, especially if you're a Vata body type, a Pitta body type. Saffron, Chandan, if you have any sandalwood, use some shavings of sandalwood. If you are acne-prone for your face, use Kumkumadi oil. If you want to really feel like a queen, Use Nalpamaradi oil or Iladi oil for your body if you want it as a cosmetic. Let's say you have a big date coming up, you're gonna get married, or you know, you have a photo shoot coming up. Use Nalpamaradi, use Iladi. These are all beautifying oils for men and women. Ayurveda does not differentiate between the beauty of men and women. Ayurveda thinks if you're healthy, you have a right to be beautiful. Everybody is beautiful. The more you do Ayurveda, the more beautiful you become. Alicia is saying, is there a suggested way to clean the nabi? Yes, do an avagaha. Avagaha meaning immerse yourself in warm water, and once your nabi is nicely soaked, use an earbud, clean up that area. Once everything is kind of soaked well, after it is cleaned, Apply plenty of oil. If you think it's smelly, add a drop of neem oil to the oil you're applying, and then every day oil your nabi. It will stay healthy. So if you guys are not part of the webinar group, please join the webinar group. That's where I send all my notifications to, because it's easy for me, it's on my phone, you all are directly connected to me. Uh, what kind of oil would you advise for a person with high Vata imbalance and a little weight gain? Vata pushing Kapha. Yes. So I would say a combination. Start with, I love to do this. I first use my rough gloves. I have sisal gloves. I use it to do a dry brushing or a Udvartana. So you do the Udvartana and after the Udvartana, you apply the oil. I love Mahanarayana oil, Nalpamrati oil, sesame oil. I even use jojoba oil mixed with Shea butter. So I do all kinds of crazy things. My bathroom is like filled with oils. Simran is asking, crown, navel, and what other part for a quick massage? All right, anybody please update me, I missed that part. So we do crown, we do the Ajna chakra right here, Tilakartha Marma, we do our throat chakra, we do this Marma right here where there's the bone, the bump, Here, right here, we do the heart, that is right above where our diaphragm kind of falls away as this little depression here. We all can feel that, right? That's, that's a very important Marma. Never even point to somebody's heart like that. That Marma is that important. Never ever point to somebody's Marma with bad intentions. You see, when people fight, they immediately point and they say bad energy, what are they doing? They're sending bad energy to the important Marmas. So when you come back, I hope none of you are getting into fights like that, but if there is a fight like that, come back, do an oil Abhyangam, do a full body Avakaha ritual bathing, or just shower and say, I release it, I release it, I release it. So when we are pointing to others, we These are all ancient ways of hurting the body, the mind, body, spirit. We have forgotten what it means, but we still do it. These are all natural ways. Our body knows that if I'm going to point to somebody with bad intention towards their Marma, they're going to get hurt. And then the Nabi, then the hands, and then the soles of the feet. Okay. Someone with chronic vaginal yeast infection. My Vata has been balanced, but my Ayurvedic doctor said my Pitta is high and trying to reduce it. What can I do to increase the healing process? So yeast infections, Vata imbalance, Pitta imbalance. Now we are moving into a territory where this is pathology and there are multiple levers and dials here that we need to look at before I can just tell you something over, um, this brief meeting here. If it helps, please reach out to me, but I see you're already working with an Ayurveda doctor, so you should reach out to the Ayurveda doctor. Ayurveda doctors are there to serve you. If they are not approachable and they are not able to answer your queries, then there is room for improvement in communication. Okay, Jad is saying, can we use Dhana Mantram oil internally? Absolutely, yes. Um, okay, so I don't believe in using organic tampons because Tampoons are constructed for pulling. Tampons are constructed for removing moisture, for drawing out. That's the weave. The weave is done in such a way that it will pull moisture away from your body. Already, if there is dryness and weakness in the vaginal tissues, there is not enough moisture in the vaginal tissues. When we apply oil using a tampon, The tampon is going to, yes, sit there and it has that oil on the outer surface that is going to be there. But a tampon is said to pull moisture as it is releasing anything, right? These are all basic physics and common sense. Better than a tampon is a silk with a little bit of cotton wrapped inside, like a Yoni Varti. Very simple. Take a couple of cotton balls. Steam them, sterilize them, take a small square of silk, sterilize it as well, or gauze, place it inside using a sterilized thread, create a little Yoni Varti, dip that and use that. Because tampons are, even though they may be organic cotton, the weave is specifically done to pull moisture away from the body. When you test a tampon after it has been used for menstruation, 30 to 35% of the fluid inside the tampon is our vaginal fluid. So while using tampon may feel like a very easy thing to do, if you do it regularly, it's going to hurt your body. Better than that is simply take a small, just so like the one that we come, a dropper at night before going to sleep. Lubricate that dropper with Dhana Vantaram oil, 2.5-3 ml of Dhana Vantaram oil inside, squeeze it, go to sleep. Next morning you'll be fine, your body would have absorbed it. Wear a panty liner if you need to. So I'm going to make a reel about that because I'm against using tampons. Sindhu saying, I'm Kapha during winter and spring, my Pitta flares up in autumn and summer. So Sindhu, then we have to change our oils. We're not going to— we have to do Ritucharya. We have to change the oils as we are going through the seasons. Okay, I am going to wrap this up. I know there's a lot more questions. I'm going to take one more question. Can we use bath salt, salt baths to clear energy? Absolutely, Chad, that's a very good idea. What oil to apply in navel? Any oil we are using for Abhyangam, we should apply it in the navel. Is it safe to consider if a person doesn't really know about their Nadi and use Coconut oil in summer and sesame in winter. Absolutely, you can't go wrong. You apply any oil except for frozen coconut oil in winters. Apply any oil, you're going to come up better than anybody else because you're doing a very, very important Ayurveda ritual for healing your body. So, all right, my dears, I hope the session was helpful for you. Please leave your comments in the Ayurveda webinar group. What I can do better, what you really liked, whether if there were any aha moments, I love to hear from you, and when I post your words of encouragement and praise, it encourages others to join in. I'm doing these series for the next 5 more weeks just to get the word out, just to help all of you, give you guys a leg up. So share this with others. I send you all love and blessings. Take good care. Namaste.