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A common difficulty in spiritual practice, especially during morning Kriyā, is drowsiness. It is natural to feel sleepy because the tamas guṇa is active within, and this quality is increased by our diet. In particular, any kind of grain that creates gas in the body promotes tamas. For instance, after eating, if you drink water half an hour later, you may soon feel tired as gases rise. It is akin to pouring water on a fire, which produces smoke. Therefore, in yoga, it is prescribed for yogīs to follow Alpāhāra. "Alpa" means small. There is a mountain range called the Alps; this is a Sanskrit name where "Alp" signifies small. This was known even in the time of the ṛṣis, referring to the smaller Himalayas. Similarly, Russia means Ṛṣiland, the land of the ṛṣis, where many sages resided. There is also the Hindu Kush mountain, which stretches about 2,000 kilometers from central Turkey through Afghanistan and touches the ocean towards Mumbai, India. Thus, Rusland means Ṛṣiland. And "Alp" or "Alpin" means the small Himalaya. For yogīs, Alpāhāra is suggested. "Alpa" means little. Both breakfast and the evening meal should be alpāhāra—light and of a kind that does not produce excessive waste in the body. When we eat too much grain, we increase tamas. Bread and cheese are in tamas guṇa. Yogurt is not, but all kinds of cheese and bread are tāmasic. Chapati is acceptable if cooked and eaten within two hours, but after a few hours, it too belongs to tamas guṇa. Freshly made chapati or bread is an exception. However, most commercial bread is not thoroughly cooked inside; it remains very soft. Only the upper crust is fully done, while the inside contains yeast, making it difficult to digest. On the other hand, we are all engaged in work, both physical and mental. If one has to labor hard, then strict Alpāhāra may not be suitable. One might need to eat a little food every hour instead. We must consider our circumstances when deciding how and what to eat. Consuming nuts is very beneficial, especially almonds. Almonds are good for the brain, concentration, memory, and they harmonize the body's functions. There are two kinds of almonds: one is small and thin, the other is big and thick. The smaller, thinner almonds—often from Arabian countries—have a more potent effect on the body according to Āyurveda. Other nuts are also good, but they can be dangerous for accumulating cholesterol. However, for those who practice Agnisāra and Bhastrikā Prāṇāyāma daily for about 20 minutes (not just three), cholesterol is burned. One should not then think, "Oh, my cholesterol is gone, so I can eat one kilo of almonds." In matters of diet, sprouted seeds are good. Nuts like almonds and walnuts are beneficial, as are salads and fruits. But as I said, one must consider one's activities. If you have to work hard at home—cleaning, washing, ironing, cooking, shopping—a person managing a household works harder than a man who goes to an office. The man may come home and ask, "What have you been doing all day?" But if the wife goes on a ten-day holiday, he will see the result: mountains of laundry and everything in disarray. Housework is more demanding than office work. There are different kinds of labor. Therefore, we need to eat grains. We should eat chapatis or bread—not in excess, but what gives strength, provided we can digest it. So, Alpāhāra means eating little. If you would normally eat one kilo, eat only a quarter kilo. A quarter is for liquid, a quarter is for air, and the remaining quarter is dedicated to fasting. In essence, "Alpa" means to reduce.