9 Ways to Make Your Yoga Practice More Somatic

Somatics refers to a holistic approach to body awareness and movement that emphasizes the internal perception of the body. Somatic practices encourage you to explore your bodily sensations and emotions, fostering a deeper mindbody connection. Proprioception, sensing where your body is in space, and interoception, the awareness of sensations you’re feeling physically and emotionally, are both foundational somatic practices. These days, somatic therapies are blossoming as a potent way to heal physical and mental challenges.

In somatics, the focus is on personal experience rather than external forms or techniques. This approach can include various practices such as bodywork, guided therapy, movement therapies such as yoga, and mindfulness techniques. By cultivating greater awareness of bodily sensations, we can release tension, improve mobility, reduce pain, and move stagnant or deep seated emotions.

One of the things I love about my yoga practice and how it has evolved over the years is the somatic lens I practice through now. My time on the mat is a dedicated time to connect with myself physically and emotionally. This stands in contrast to my early years in yoga which began over 20 years ago, when the emphasis I picked up on from teachers and the yoga culture at large was more about correct alignment of each pose and getting my body to achieve certain shapes.

Though I still enjoy challenging myself (and my students!) to explore the edges of their strength and flexibility, what’s more important to me now is how the inquiries posed by the yoga practice guide us to more deeply embody and connect with the true wisdom that lies within.

How to Make Your Yoga Practice Somatic

1. Focus on Body Awareness: Begin by tuning into your body. Take a few moments at the start of your practice to notice any sensations, areas of tension, or points of comfort. This heightened awareness helps you connect more deeply to your experience and to the wisdom of your body.

2. Use Breath as a Guide: Incorporate conscious breathing into your practice. Pay attention to the rhythm of your breath, allowing it to lead your movements. Inhale and exhale deeply, noticing how the breath moves in various parts of your body.

3. Slow Down Your Movements: Move through your poses slowly, inviting a sense of exploration. This gentle pace encourages you to feel the subtleties of each posture and can help deepen the connection between your mind and body.

4. Incorporate Sensory Experiences: Engage your senses during practice. Observe how the mat feels under your feet, the sound of your breath, or the scent of your space. By grounding yourself in sensory experiences, you enhance the somatic aspects of your practice.

5. Practice Mindful Transitions: Pay attention to the transitions between poses. Rather than rushing through movements, focus on the sensations experienced during changes in position.

6. Explore Movements Intuitively: Allow your body to lead. Experiment with spontaneous movements that feel right in the moment, whether through gentle swaying, stretching, or other spontaneous actions.

7. Integrate Restorative Practices: Include restorative poses that encourage relaxation and awareness, such as Child’s Pose, Pranam, Shavasana, and supported postures. These positions create space for introspection and listening to your body’s needs.

8. Practice shaking, tapping, and self touch: These somatic practices help us shake loose stuck and stagnant feelings and regulate our nervous system so we can feel more safe to feel!

9. Remain Open and Curious: Approach your practice with a sense of curiosity. Allow yourself to explore new feelings, sensations, and movements without judgment.

10. Use Guided Somatic Techniques: Explore guided meditation or somatic movement classes focused on body awareness. These resources can help you further embody your practice and enhance your understanding of somatic principles.

By integrating these techniques, you can cultivate a more somatic yoga practice that goes way beyond the physical, making your relationship with yourself more sacred, intimate, and compassionate.

Today, I have a gift for you: A guided 20 minute Nervous System Nourishment Guided Meditation with Somatic Practices. Listen for free on Insight Timer.

My Favorite Way to Make Oatmeal

Oatmeal… do you love it or hate it?

It’s one of those dishes that can be really boring and bland and mushy… like something Oliver Twist or Orphan Annie would be served.

OR, you can make it taste like absolute heaven!! I prefer option 2.

Why oatmeal?

In the morning, our digestive fire is still low, and so it’s good to eat a light, easy to digest breakfast to help fire up the metabolism. Eating something heavy in the morning is like adding a bunch of big logs to your bonfire before it’s really gotten going. It smothers it, and in our body, that creates ama, known as toxic buildup.

One of ayurveda’s common breakfast suggestions is stewed fruit, such as apples and pears. which when cooked provide a wonderful source of fiber that supports easy elimination as well as prebiotics that nourish the microbiome (don’t peel ‘em!). While this can be delicious, it doesn’t fill me up. I have a strong appetite and am pretty active so I need something that will tide me over till lunch.

So what I love to do is chop a whole piece of fruit, such as a pear, apple, or peach, and cook it with my oatmeal. Cooked fruit is easier to digest than raw, and more grounding and nourishing.

I also add a small handful of raisins, OR 1 chopped date. With these fruits, there’s no need for any added sweeteners.

Sometimes I feel like adding a handful of nuts or seeds, my favorites are pecans, which makes it more filling because of the protein in the nuts.

Add a pinch of sea salt, a hefty amount of cinnamon, and a good dollop of ghee (or coconut oil), and you’ve got a nourishing, warm, easy to digest, agni stoking, filling morning meal.

Here’s the recipe:

My favorite way to make oatmeal:

Roughly chop one apple, pear, or peach and add it to a small saucepan (no need to peel).

Add a small handful (about 1/4 cup) of raisins.

Add 1/2 cup organic rolled oats (not quick cooking).

Pour in one cup of water (or your favorite milk to make it even more filling).

Add a pinch of sea salt and a bigger pinch of cinnamon

Throw in a dollop (about 2 teaspoons) of ghee (can subsitute butter or coconut oil)

Stir it all together and bring to boil, then cover and reduce to simmer for 7 minutes.

After 7 minutes or when fruit is soft, turn off the heat and let it rest, covered, about 5-10 minutes.

Stir and enjoy!

How I'm Healing Hashimoto's Hypothyroidism

Dear community,

I’m so grateful. This summer has been one of huge, yet subtle, growth for me. Such is the potential of life changing diagnosis!

In June I went for some blood testing to determine if I was anemic, as I had been feeling extreme fatigue during my menstrual cycles for some time.

What I found out shocked me. “Your tests are abnormal. You have Hashimoto’s Hypothyroidism. Your PCP called in a prescription for you” said the nurse on the phone.

As someone who considers myself very healthy, I was shocked to hear this and felt betrayed by my body. How could this happen to me? I do all the right things. I spend so much time on self care, I spend so much money on organic food, on cooking healthy meals every day. I practice yoga and meditation every day. I’m a health Practitioner for f#$* sake!

I also felt shocked at the phone call, that there was no mention of alternatives, of diet, herbs, or lifestyle suggestions, just a synthetic hormone to replace what my thyroid was not producing.

The conventional medical system is like this. If there is a problem a drug can solve, take the pill. If that causes another problem, there’s another pill for that.

But as an Ayurvedic Practitioner, I know the problems with that strategy. It treats the symptom, not the root.

I did not pick up the prescription.

Instead, I dove into all the healing modalities I know of, and searched inside myself for the wisdom to heal. I reviewed the module on the Endocrine System and the protocols for hypothyroidism from my Master of Science program. I took herbs and minerals, adjusted my diet.

I sought the support of a Naturopath, of energy healers, of body works, of my family.

I put all my major work commitments on pause for a while. I postponed my Yoga Teacher Training. I spent a lot of time this summer at home, and in my backyard, laying on the earth, gardening, resting in the hammock. I finally gave my nervous system the reset it has needed for years.

I tended to my throat chakra. I practiced a lot of singing, Oming, chanting, primal screaming, I worked on emotional release. I talked to my thyroid, to my body, reminding it it was whole and had the capacity to heal. I have gotten very curious about where in my life I am out of alignment, and in what ways I can be more true to myself.

And after 2 months, I went back for retesting. When I went to see my Primary Care Provider, she was surprised about the results. I was ecstatic when she told me that though the tests still showed I had antibodies (Hashimoto’s is an autoimmune condition in which the body attacks your thyroid), my thyroid function had returned to normal range. She asked me what ayurveda was, and if she could have some business cards for her patients.

I still have work to do. Having an autoimmune condition means I’ll always need to pay attention to my body and deeply support it. But, really, in this world, we all need to.

Some day, I may need medication. I’m not opposed to that. But I’ll always try to heal first from within, and with the support of herbs, diet, and lifestyle. When we simply take a pill to treat a symptom, the root cause of the problem is always underneath it and will rear its head from another direction.

This is just my story. I’m not suggesting anyone else with Hashimoto’s, or another autoimmine condition, or anything else, can heal in the same way. We are all individuals and healing has many paths.

I share my story to offer hope. And to offer an alternative, or at least complementary, path to western medicine. There are SO many avenues for healing. The main aim of Ayurveda, and of my Ayurvedic healing practice, is to enliven the inner intelligence. I know in my heart that our body is supremely wise. From two cells, the intelligence of our body created our human form. It knows how to heal our wounds. It knows how to digest food and turn it into energy and new cells. And, it knows how to heal us. If only we get quiet enough to listen, and get honest enough to be absolutely true to ourself. That means no more masks, no more false pretenses, no more yes when we mean no, no more numbing, no more hiding behind false stories of who we are. It means embracing every aspect of ourselves, of unleashing the fullness of who we are and what we need and want.

I’d love to support you in your own health journey, as an Ayurvedic Practitioner, and as a friend. Explore Ayurvedic Wellness Counseling with me here.

Listen to me discuss my healing journey in more depth on my latest podcast episode of Your Inner Radiance.

And, consider joining me and Malka Russell live in Mexico this February 5-10 for The Great Return to Love Women’s retreat!

• We’ll be nourishing our nervous system and liberating ourselves with:

• Daily movement practices, dance, yoga, and somatic practices

• Daily soaks in the private mineral springs

• Delicious, revitalizing Ayurvedic inspired meals

• Practices of self expression and connection: singing, sharing, laughing, and sound therapy.

• Sound healing sessions

• Hike along the beach to an incredible oceanfront restaurant

• A Digital Detox experience

Ayurvedic Honey Almond Cake

A little bit of something sweet to enjoy after a nice meal always hits the spot! This moist and delicious honey almond cake honors ayurvedic principles by serving something both pleasing and nutritious. Almonds are ojas boosting, as is honey. I adapted a recipe, with gratitude to theoriginaldish.com, to make it more ayurveda friendly! Instead of cooking the honey, it is add after the almond mixture cools. I switched white sugar with coconut sugar, (but you could also use brown sugar), so as to make it less overtly sweet and more balancing for all doshas. I always use less sweetener than recipes call for so I halved it from the original recipe, and I still think it tastes divine! I served it at the Spring Radiance Retreat and it was a hit. And, it’s gluten free, so let’s dig in!

Interested to learn more about Ayurveda? It’s not too late to join the Ayurveda Deep Dive. I’ll send you the recording from last week that you missed and you can jump in tonight for our 2nd of 8 classes!

Ingredients

• ½ cup rice flour

• 1 cup fine almond flour such as Bob’s super-fine almond flour

• 1 tsp baking powder

• ½ tsp salt

• 1/2 c ghee, softened

• ½ cup coconut sugar

• 2 large eggs, room temperature

• ½ cup greek yogurt

• 2 tsp pure almond extract

• ½ cup honey

• ½ cup water

• ½ cup sliced almonds

• powdered sugar (optional)

Directions

1. Preheat the oven to 350°F. Grease an 8” cake pan really well with butter and dust it with rice flour to ensure the cake doesn’t stick to the pan (bottom and sides).

2. In a mixing bowl, combine the rice flour, almond flour, baking powder, and salt. Whisk to combine. Add the softened ghee, and coconut sugar to the bowl of a stand mixer. Using a paddle attachment, cream together for a few minutes until light and fluffy. Scrape down the sides of the bowl as needed.

3. Beat in the eggs one at a time until incorporated. Mix in the yogurt and almond extract until smooth. Add the dry ingredients and mix just to combine and remove any lumps. Again, scrape down the sides of the bowl as needed.

4. Transfer the batter to the cake pan and spread into an even layer. Bake on the middle rack for 35 minutes, until deeply golden and just set in the middle. Cool the cake in the pan for 10 minutes. Run a butter knife around the edges. Place a cutting board on top of the cake pan and flip the cake over so that it releases from the pan. Allow the cake to cool fully.

5. Once the cake is cooled, heat water in a 12″ skillet over medium-high heat. Add the almonds. Reduce the heat to medium and cook for about 5 minutes until reduced. Turn off the heat. Allow the mixture to cool for a few minutes, then add the honey.

6. Spoon the honey mixture over the cake. Use a bread knife to cut the cake into slices. Dust with powdered sugar if desired.

Ayurvedic Approach to Weight Loss

Clients of mine have shared the struggles, sadness, and frustration of feeling overweight in a world that prizes thinness. I get excited to share with them a new approach and why I love ayurveda, because it offers a balanced approach based on time tested wisdom to this challenge.

Before I dive into the ayurvedic approach to losing weight, it’s really important to understand if you are actually overweight or have a naturally heavy constitution. This is the beauty of understanding the doshas! In ayurveda, we understand three main mindbody types, or doshas. The vata body type is the smallest, with fine bones and long, thin features. The pitta type is the mama bear: medium framed and lean but muscular. The kapha type is the most robust: strong, heavy, stable, and naturally bigger than the other doshas. A 5’8” Kapha person has a very different healthy average body weight than a 5’8” Vata friend. So, knowing your dosha type can provide some answers, and great relief, about your weight struggles!

But too much weight gain can occur in any dosha, and is generally considered a kapha imbalance.

Imbalanced kapha shows up as weight gain with difficulty losing weight, but can also come with sluggish digestion, lethargy, depression, stubbornness, difficulty adapting to change, congestion, and growths on the body.

When attempting to reduce weight, and excess kapha dosha, the ayurvedic approach overall is to focus on firing up the agni, aka digestive fire, removing ama aka toxins, releasing attachments through energy clearing and reflective practices, and using herbs to cleanse, clear, fire up, and purify the channels of the body. Each approach is unique to the individual and based on a person’s dosha and other variables, but here are some of the ways ayurveda addresses weight loss:

Eating for Balance

Ayurveda emphasizes the importance of eating according to your dosha to maintain balance. For weight loss, favor whole, fresh foods and avoid processed foods and refined products like white sugar and white bread. The Mediterranean diet is a good basis to begin with, focusing on lots of green veggies, light grains like brown and wild rice, barley, and quinoa, light proteins such as poultry, tofu, legumes, and small amounts of fresh dairy. Include healthy oils in moderation, especially olive oil, while avoiding fried foods and minimizing saturated fats from red meat. Include warming spices like ginger, cumin, pepper, coriander, mustard seed, and turmeric in your meals to support digestion and metabolism. Focus on the pungent, astringent, and bitter tastes. Drinking Barley Water is a traditional ayurvedic approach to weight loss. Additionally, mindful eating practices such as eating slowly and avoiding distractions can help prevent overeating.

Routine

Establishing a consistent daily routine can support weight loss efforts. Aim to wake up and go to bed at the same time each day, as irregular sleep patterns can contribute to weight gain. Ideal sleeping hours are 10pm-6am. Eating at regular mealtimes is also essential, and too much snacking can lead to sluggish digestion, especially for kapha types, as an already slower digestive system becomes even slower when new food is introduced while the last meal is still in the stomach. Ironically, eating too little or fasting for long periods also slows down the metabolism. Ayurveda has recommended moderate intermittent fasting for thousands of years, and it looks like this: eating a light early dinner. If you finish dinner by 6/7 and eat breakfast at 8/9, that’s a 14-15 hour window of fasting. The body beings burning fat 12 hours after it’s last meal, so those 2-3 hours in the early morning are prime fat burning times.

Incorporate regular movement practices like yoga, dance, or walking into your daily routine to promote circulation and boost metabolism. Don’t overdo it though, overly strenuous exercise can increase your stress hormones, leading to the body to retain weight. Moderate weight lifting is also helpful, because more muscle means a faster metabolism.

Herbal Support

The following are some herbs that are often recommended for weight loss:

Triphala: the three fruits: amalaki, bibhitaki, and haritaki, a classic formula to support good digestion, healthy microbiome, and effective elimination

Guggulu: scraping, purifying, and cleansing, often combined with triphala to assist with weight loss

Trikatu: the three pungents: black pepper, long pepper (pippali) and ginger, taken with meals to fire up the metabolism

Shardunika/Gymnema: the sweet destroyer, helping to curb sugar cravings and regulate blood sugar

Mind-Body Connection

Ayurveda recognizes the connection between the mind and body in weight management. Practice stress-reducing techniques such as meditation, deep breathing, yoga nidra, and restorative yoga to reduce cortisol levels and emotional eating. Cultivate a positive mindset towards your body with practices such as abhyanga/loving self massage, and gentle self love messages such as this affirmation from my teacher Monica Mesa Dasi “I deeply and profoundly love, accept, respect, and forgive myself”. Reduce or take breaks from social media, which challenges our sense of self worth regularly with unrealistic comparisons and ideals.

By incorporating Ayurvedic practices into your daily life, you can manage weight loss gently and sustainably. Remember that each individual is unique, and it may take time to find the right balance for your body. I would love to support you individually, so consider an Ayurvedic consultation for personalized guidance on your weight loss journey.

Ayurveda Travel Tips

I’ve always loved to travel, and have had the great privilege to have been to every continent other than Antarctica! In my younger days I didn’t have much trouble adapting to the challenges of travel, but as time goes on I’ve noticed the stress it can put on your mind and body.

Ayurveda explains how travel affects us: Movement and change, especially the fast pace of cars and planes, increase Vata (Air and Space) Dosha, which has a tendency to cause anxiety, trouble sleeping, spaciness, and difficulty digesting. Plus traveling accross time zones throws off our circadian rhythms, which is why we get jet lag.

So I’ve picked up some helpful tips to stay centered, promote clarity, and regulate sleep and digestion while traveling:

• Start the day with hot water to alkalize, detoxify, hydrate and promote a natural bowel movement. If you have access to them, add some lemon juice and fresh ginger; you can also carry lemon ginger tea bags.

• Drink plenty of water and some electrolytes during the day. Travel, especially on planes, can be very dehydrating. When traveling to foreign countries make sure the water you’re drinking is pure and safe for you to consume.

• Make time to connect with your inner compass each day with meditation, yoga, or a morning walk. Being off your routine can really disregulate your nervous system, so doing something that gets you into your body or connected with nature will be very grounding.

• Keep to your usual routines as much as possible, but be flexible to your hosts and traveling companions.

• It’s fun to try new foods and splurge while on holiday, but if you suffer from indigestion or constipation, aim to eat simply and focus on grounding foods like cooked grains and legumes, light dairy like fresh feta, steamed or lightly sautéed vegetables, and if you’re not vegetarian, light meats. Avoid meats that have been sitting after cooking, and minimize raw salads, crunchy dried foods, fried and heavy foods, and too much caffeine and alcohol (which are dehydrating and increase Vata Dosha).

• Make time for an afternoon rest (but don’t sleep) to pacify Vata Dosha which is most active during the hours of 2-6pm. Avoid the temptation to nap when in a new time zone, which will increase jet lag and delay accustoming to the new schedule.

• When traveling to a new time zone, get outside during the first hour of sunlight and the last hour before sunset to help your body align with the new circadian rhythms. You can support sleep with melatonin, and sedative herbs like jatamansi, passionflower, hops, and ashwaghanda. If you can, brew these herbs into hot milk or almond milk and drink an hour before bedtime.

• Consider taking the Ayurvedic digestion formula Triphala at bedtime to normalize digestive patterns and avoid constipation. For simplicity’s sake you can bring it in tablet form.

• Get outside and admire the nature wherever you are, whether it’s in a city park or scenic destinations. Getting in touch with nature is the top way to regulate your nervous system and connect you to your own nature.

Is a Kitchari mono-diet necessary during an Ayurvedic Cleanse?

You’ve probably heard of it, and you may have tried it, but do you know exactly why we are recommended to eat a mono-diet of kitchari during an ayurvedic cleanse?

Let’s get to the bottom of it.

What is an ayurvedic cleanse and why should we do it? An Ayurvedic cleanse is a holistic healing practice rooted in the ancient wisdom of Ayurveda, aimed at restoring the body's natural balance and eliminating toxins. It involves a combination of dietary adjustments, herbal supplements, and lifestyle modifications tailored to an individual's unique constitution, or dosha. The cleanse focuses on nourishing the body with easily digestible foods, promoting healthy digestion, and rejuvenating the body's natural detoxification processes. By undergoing an Ayurvedic cleanse, individuals seek to support their overall health and well-being, improve energy levels, and promote mental clarity. This time-tested approach to detoxification is gentle yet effective, encouraging the body to release impurities and reestablish harmony within.

How do we do an ayurvedic cleanse? To do an Ayurvedic cleanse, start by consulting a qualified Ayurvedic practitioner to determine your unique mind-body constitution (dosha) and any imbalances present. Based on this assessment, a personalized cleanse plan will be recommended, typically consisting of dietary adjustments, herbal supplements, and self-care practices. During the cleanse, focus on consuming warm, cooked foods and herbal teas that support detoxification and balance your doshas. Avoid processed foods, caffeine, and alcohol, and prioritize rest, gentle yoga, meditation, and self-massage to aid in the body's natural cleansing processes. If your constitution is strong enough, your ayurvedic practioner may recommend an oleation and laxative protocol to remove deep seated metabolic wastes. Additionally, consider practices like oil pulling and dry brushing to enhance the detoxification of the body. It's essential to approach the cleanse with mindfulness and patience, listening to your body's signals and adjusting the plan as needed. After the cleanse, gradually reintroduce foods while continuing to prioritize a diet and lifestyle that aligns with your unique constitution for sustained health and balance.

What is kitchari? Kitchari is a complete, one pot meal made of basmati rice, split mung beans, vegetables, spices, and ghee. Because it constitutes a complete protein, as well as including carbs, veggies, and fats while avoiding any inflammatory, processed, or heavy foods, its a perfect food to eat during a cleanse. The mung beans have a scraping effect on the digestive organs, so they assist with cleansing.

Something you may find surprising, though, is that an ayurvedic cleanse does not require a mono-diet of kitchari. The most important aspects of cleansing are simplification of diet and routines, combined with herbal formulas, teas, and protocols such as ghee and castor oil that promote detoxification. The reason we see kitchari so often recommended as a mono-diet is because it is an easy way to simplify the diet and avoid all the processed, triggering, inflammatory, and clogging foods many of us are used to eating. During an ayurvedic cleanse, many foods that most people are used to eating, such as bread, sugar, coffee, cheese, meat, and processed foods are cut out, and for some people that will make choosing what to eat difficult. But there are many more foods other than kitchari that are clean and safe to eat during a cleanse, including various grains, legumes, most veggies, broths, juices, fresh fruit, and lassi. For someone who is adept in the kitchen and enjoys trying new recipes, it may be exciting to learn that there are some more options to eat during an ayurvedic cleanse than just kitchari (which gets pretty tiring after a few days!)

There’s nothing wrong with eating a mono-diet of kitchari, but let’s be clear, it’s not the main action of detoxification. As my mentor, Ayurvedic Practitioner Amita Nathwani says, “eating three days of kitchari was just a Tuesday, Wednesday and Thursday at my house.” The herbal formulas, hot water, teas, and final protocol of snehana (ingesting warm ghee) and virechana (purging with castor oil or other laxative) are where the deep detoxification happens.

Ayurvedic cleansing is not a one size fits all approach. Just as everyone is unique in their constitution, dietary needs, caloric needs, and toxin level, each Ayurvedic cleanse should be appropriate to the individual. Foods, spices, and herbs will be different for each person. Also, not everyone needs to cleanse. Some people will be aggravated by cleansing, and should instead focus on nourishment. To find out if and what kind of Ayurvedic cleanse is right for you, consult with an Ayurvedic Practitioner. I’d be happy to support you! You can learn more about Ayurvedic Wellness Consultations with me here.

Ashwagandha~ Nervous and Immune System Superhero

Have you been overwhelmed with life, feeling exhausted and on edge?

Ashwagandha (Withania somnifera) is one of the great superhero herbs, known for its dual action of being both energizing and relaxing. It is known as an adaptogen, meaning it helps your body adapt to the stresses of life. Ashwagandha means "strength of a horse" because of its strength giving qualities, helping you recover your energy when your nervous system is feeling frayed, without giving you the caffeine jitters. As a nervine, it helps to reduce anxiety often associated with excess Vata dosha. Its heating action is not for everyone though, so consult with an ayurvedic practitioner to find out if ashwagandha is right for you. Read on for the benefits and contraindications of this incredible plant ally.

Adrenal Tonic

Ashwagandha is a great ally to the adrenal glands. In our overly stressed world, the adrenals tend to get drained after constantly producing cortisol to keep us going. Ashwagandha has been shown to help reduce excess cortisol in chronically stressed adults. (But don’t just try to substitute it for rest and rejuvenation!)

Sleep Support

Because of its grounding and soothing effects on the nervous system, ashwagandha can help you drift more easily into sleep, making it a great ally for people with insomnia. A friend reported that she has been sleeping better after taking my ashwagandha tincture at night.

Muscle Building

Ashwagandha is used to build muscle mass and increase overall strength, especially in the elderly and weak. Its nervous system soothing properties also help relax stiff muscles and joints. Oil infused with ashwagandha can be massaged onto muscles and joints for a direct effect on the musculoskeletal system.

Reproductive Hero

Ashwagandha is known as an aphrodisiac that improves sexual function and virility in both men and women. It is especially useful in treating male infertility and has been shown to boost sperm count and sperm motility. It is also used by women to strengthen the uterine muscles and can support women with excessive menstrual blood loss.

Immunity Booster

I think we all know this now, but let me say it loud and clear: stress weakens your immune system, increasing your chances of catching whatever viruses are going around. With its ability to help our nervous system deal with stress, combined with its strengthening properties, ashwagandha can build your ojas, your capacity for vitality and immunity. Studies show its ability to increase white blood cell count.

Anti-Cancerous Properties

Various compounds isolated from ashwagandha have been shown to display significant anti-cancerous and immunomodulating properties.

Contraindications

Though studies show the overall safety and minimal side effects of ashwagandha, there are some reasons to avoid it. Because of its heating nature, it may be agitating for those with pitta dosha, and is not recommended in the case of stomach ulcers. If you’ve been experiencing anger, frustration, or hot flashes due to perimenopause, rethink ashwagandha and consider shatavari instead.

Due to its building, nourishing qualities, it is not recommended in the case of high ama, or toxic build up.

Finally, ashwagandha is contraindicated during pregnancy because of potential spasmodic effects on the uterus, and people taking sedatives or thyroid medication should consult their medical providers before taking.

How to Enjoy Ashwagandha

The main part of the plant that is consumed are the roots. These can be eaten in powder form, in tablet, capsule, or tincture. They are infused into body oils and made as tea. The most traditional and effective way to take ashwagandha, however, is to mix 1/2 teaspoon of powdered roots into a mug of boiled milk. This is because the fats in the milk help extract the fat soluble compounds, making them more absorbable.

Please remember that this information is for education purposes and should not replace individual medical advice. Connecting with plant allies like ashwagandha can support well being with approached holistically.

As a special gift to my readers, I’m gifting the next 10 people that schedule an Ayurvedic Consultation with me a bottle of my homemade, locally grown Ashwagandha tincture!