N E T I:

+flushes the sinuses
+rids nose of germs/bacteria
+soothes inflammation in nasal passages

As Dr. David Frawley explains, neti “refers to the water that guides or draws our energy through the nasal passages, opening them up along the way”. For the water to enter our nasal passageways, we need to use a neti pot, a ceramic or plastic small teapot with a long spout that fits comfortably into the nostrils.

NETI: Dissolve up to ¼ tsp of salt in approx. ½ cup boiled (and slightly cooled) distilled water. Stand in front of your sink and place the tip of the pot’s spout in one nostril. Tilt your head to one side, keep your head tilted and let the solution enter the nasal passage and flow in one nostril and out the other. It is important to keep the mouth open and the head tilted so water does not come into the back of the throat. Upon completion, blow your nose with a tissue.

*Suggest doing before + after returning from any essential trips outside the home. Also helps with allergies. Can also use SALINE SOLUTION.

N A S Y A:

+lubricates nasal cavity, soothes dryness
+protection from pollutants, pollens, dry air
+supports stress release, mental clarity + brain function

The nose is the door to consciousness, in Sanskrit translated as “gateway to the head” – and the entry point for life force (prana) to the entire body. Nasya is a simple procedure where 3-5 drops of herbalized oil (ghee, sesame) are applied into the nostrils and sniffed. Best done immediately after neti.

NASYA: Poor air quality — pollution, chemicals and smog — is the norm in our world and impacts our breathing. As we inhale, our nose acts as a filter, trapping pathogens in the air. Nasya adds another level of protection, helps clear, uplift and restore the nasal passageways and sinuses and is balancing for all constitutions.

*Makes an excellent travel companion. I use Nasya oil on the plane or in an airport to support a healthy journey.

DAILY USE: Place 1-2 drops on clean pinky finger & apply into nostril, gently massage inner walls of nasal passage. Repeat on other side.
(If the oil soaks right in, you can repeat each side for 2-3 total applications). Nasya is usually done in the AM on an empty stomach an hour before or after a shower or exercise.

WEEKLY USE: With head tilted back, apply 3-5 drops of oil into nostril. Inhale deeply, up to 2-3x to allow oil to penetrate. Repeat on other side. I use my thumb and index finger to gently massage the external nasal passages (up and down nose) and then the fingertips around sinus cavity. Block 1 nostril, breathe in through the other, then repeat on opposite side. Relax head and take a few deep slow breaths to really let the effects settle in.

A B H Y A N G A: self-massage

Abhyanga (ah-bee-yahn-gah) is an Ayurvedic oil massage that soothes the two master systems of the body: nervous & endocrine systems. Ayurveda recommends a daily morning massage to help you begin your day feeling relaxed. People who approach the day feeling calm have the best chance of staying balanced and healthy. The entire process only takes 5 to 10 minutes.

Since this is a light massage, you will need no more than ¼ cup of oil. I find it is easiest to put my oil in a squeeze bottle. That way, I can warm it up in a “hot water bath” if it’s chilly in the morning.

1. Lay an old towel on the floor. Start with a small amount in your hands. Gently rub the oil into your scalp, using small circular strokes with your fingertips, as if shampooing your hair. If you don’t want oil in your hair, start with the head, just don’t use oil.

2. With gentle strokes apply the oil to your forehead, cheeks, and chin, and then move to your ears. Slowly massage the back of your ears and your temples, which has a soothing effect.

3. Massage a small amount of oil onto the front and back of your neck and then move to your shoulders. When massaging your body, use circular motions at the joints, chest and abdomen and long strokes/back-and-forth motions on the limbs.  Use an up-and-down motion over your breast bone.

4. Continue to your back and spine, moving to the hips and legs, and finally your feet, paying extra attention to your toes. Sit quietly for a few moments to soak in the oil, and then take your shower or bath. You can wash your hair as usual, but only use soap where necessary, leaving a layer of oil on most of your skin. If you don’t have time to do a full-body massage, a short one is still much better than none at all. The head and the feet are the most important parts of the body to cover, and you can massage those in a very short time.

G A R S H A N A: dry-brushing

Garshana (gur-shun-ah), or Ayurvedic dry-brushing promotes lymphatic cleansing and is a powerful way to support the removal of ama (cellular waste products) from the body.  Kapha can accumulate in the lymph or the sinuses and create stagnation or respiratory congestion. Dry brushing helps to stimulate kapha in the body and encourage movement and drainage of excess mucus. Garshana is ideally done in the morning before bathing, with dry skin that is free from lotion or oil

Using a natural bristle body brush, massage vigorously to stimulate the skin and lymph. Start from the feet upward, continuing to torso and on to the neck. Keep the direction of the stroke always toward the heart.

• Use circular strokes on the stomach, buttocks and joints (shoulders, elbows, knees, wrists, hips, and ankles)

• Use long sweeping strokes on the arms and legs (toward the heart)

• Apply light pressure where the skin is thin or sensitive and firm pressure on thicker areas like the bottoms of the feet

G O L D E N M I L K

Nourishing golden milk is just the thing to help you feel warm and cozy during your bedtime ritual—it supports sleep when consumed at least 30-60 minutes before bedtime. 

1 c organic milk (or any nondairy alternative)
¼ - ½  tsp turmeric powder
Tiny pinch black pepper (not too much, pepper is invigorating)
½ tsp ghee (coconut oil, other fat)
*ghee helps your body absorb the fat-soluble components in herbs
Honey or date syrup to taste 
Optional: small pinch cinnamon, cardamom, or nutmeg powder

 In a small saucepan, bring milk and spices to a low boil for 5 minutes. Pour into a mug, add honey while the drink is warm. Find a comfy seat, and delight in the sweetness of Golden Hour!

If you will be enjoying Golden Milk regularly, I highly recommend making a paste to keep and use for 2-3 weeks.

Combine ½ c water with ½ c organic turmeric powder (could do less, but at least ¼ cup turmeric) in a saucepan and heat on low for about 7 minutes, adding more water (up to 1 additional cup) if it becomes too dry. Stir constantly until mixture is a thick paste.

Remove from heat, stir in 1/6 cup of unrefined organic coconut oil and 1/8 tsp black pepper, cardamom, and cinnamon. Store in a glass container in the fridge. You can use ghee instead of coconut oil.

How to Prepare:
Put ½ - 1 teaspoon of paste in a mug
Add raw honey (to taste)
Pour about 1/3 cup of almond, oat, or coconut milk
Fill the rest of the mug with boiling water and stir

B A S I C K I T C H A R I

1/2 cup basmati rice
1 cup mung daal (split yellow)
6 cups (approx.) water
1/2- to 1-inch ginger root, chopped or grated
1/4 tsp. of Himalayan salt
2 tsp. ghee
1/2 tsp. coriander powder
1/2 tsp. cumin powder
1/2 tsp. whole cumin seeds
1/2 tsp. mustard seeds
1/2 tsp. turmeric powder
1 pinch asafoetida 
Handful of fresh cilantro leaves
1 1/2 cups assorted vegetables (optional)

Carefully pick over rice and daal. Wash each separately in water. Add the 6 cups of water to the rice and daal and cook covered until it becomes soft, about 20 minutes. // While that is cooking, prepare any vegetables. Cut into small pieces. Add the vegetables to the cooked rice and daal mixture and cook 10 minutes longer. // In a separate saucepan, sauté the seeds in the ghee until they pop. Then, add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked daal, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve. *adapted from Vasant Lad, MA Sc.