“How could a handstand invite so much emotional upheaval?” I thought as I came down softly, with the help of my instructor, resting and sobbing in Child’s Pose.  I was back in another yoga teacher training after breaking my neck only 9 months earlier.  I had done so much work healing the body and mind after my near-fatal car accident.  My upper body was stronger than it was before the accident.  I had gone to a therapist to deal with some of the fear and anxiety I felt from the experience.  Had even undergone Rapid Eye Therapy to help “unlock” more subconscious levels of the trauma.  But here, in a moment of turning my body upside down which I had done hundreds of times in my life, I was pouring tears like a geyser erupting from somewhere unspeakably deep within me.  And my teacher was amazing.  He was gentle, present, compassionate.  I rested and spoke little the remainder of the day while still being with my peers of the teacher training.

In April 2012, I flipped an F250 truck on the back roads of Utah on my way into a week of work as a field instructor for Second Nature Entrada. 

Sleep is sacred. Ayurveda reveres sleep (nidra) as one of the three pillars of health (trayopastambha), alongside proper diet and balanced energy management. When sleep is deep and uninterrupted, the body rejuvenates, the mind clears, and prana (life force) flows harmoniously. Yet, in today’s overstimulated world, restful sleep often feels elusive. Ayurveda offers profound wisdom to cultivate a nourishing sleep sadhana—a nightly ritual that invites deep rest and inner balance.
The Ayurvedic Perspective on Sleep
According to Ayurveda, sleep is governed by the doshas—vata, pitta, and kapha—which influence our sleep patterns and challenges. When sleep is disturbed, it often reflects an imbalance in these energies:

• Vata-type sleep – Light, restless, and easily disrupted. Often accompanied by racing thoughts or waking up multiple times at night.
• Pitta-type sleep – Difficulty falling asleep due to an overactive mind or waking up in the early morning hours (between 2–4 AM), feeling overheated or agitated.
• Kapha-type sleep – Excessive sleep, grogginess upon waking, or feeling sluggish throughout the day.

Understanding these tendencies allows us to tailor Ayurvedic sleep rituals that bring the doshas into harmony, ensuring deep and rejuvenating rest.¹

Self-care, particularly in Ayurveda, extends beyond physical well-being, emphasizing a balanced lifestyle that nurtures the mind, body, and spirit. Three core concepts in Ayurveda—Prana, Tejas, and Ojas—each represent distinct energies within us that contribute to our overall vitality and health. Nurturing Prana, Tejas, and Ojas through specific practices can promote holistic well-being.

Prana: The Life Force Energy
Prana, the sacred life force, flows through every breath and heartbeat, the invisible yet powerful force of our aliveness. In Ayurveda, Prana is defined as the vital energy responsible for all physiological functions, breath, and consciousness. The Vedas and the Upanishads describe Prana as the "breath of life" or the sustaining life force. The Charaka Samhita depicts Prana as the energy that moves through all beings, influencing functions such as respiration, circulation, and sensory perception.  It is this breath of life that connects us to the world around us and to the universe within. When we care for Prana, we nourish our capacity to connect, feel alive, and be present.

Practices to Support Prana:

1. Pranayama (Breath practice): Pranayama, breath practice, directly enhances Prana by optimizing the flow of life force within the body. Techniques such as Anuloma-Viloma (Alternate Nostril Breathing) help to calm the mind, reduce stress, and improve oxygenation, which are crucial for mental clarity and physical vitality. Try this anuloma-viloma practice… and only practice this if it makes sense in your body. Don’t push into any discomfort. This should feel gentle and relaxing. If it doesn’t, please discontinue the practice.

• Holding your right hand in Vishnu mudra (see picture) place the ring finger and thumb on either side of the nostrils where the bone meets cartilage.
• Closing the right nostril gently, inhale deeply into the left nostril, pause at the top of the breath, close off the left nostril and open the right. Exhale deeply through right nostril, pause at the bottom.
• Repeat on the right side… closing left nostril, inhale through the right nostril, pause at the top, change which nostril is open, exhale through left nostril, pause at the bottom.
• Try this for 5 rounds (meaning you have inhaled and exhaled through both sides for 1 round).
  
• Return to normal breath and notice how you feel.
  

Held four times a year, Navaratri is the sacred celebration of the goddess represented in 9 avatars of Shakti or Durga. “Durg” means a state which is impossible to win over. Durga is this fierce but loving mother goddess riding forth of a lion, holding up many weapons against avidya (ignorance) and dukkha (suffering that comes from ignorance). This festival stretches across nine radiant nights, each one holding the essence of the Divine Feminine. During these nine nights, we honor Shakti, the embodiment of strength, abundance, wisdom, and ascension through the avatars of Durga. These include avatars of Lakshmi and Saraswati as well – the goddess wears many masks. Navaratri invites us to step into our own power, to nurture our inner light, and to honor the sacred feminine that flows within each of us.

These days are more than a ritual; they are a journey—a blossoming. The goddess tiptoes into our home and whispers her wisdom in each present moment, reminding us of the strength we hold, the love we deserve, and the wisdom we already carry. Let's embrace the poetry of each day, the rhythm of ritual, and the medicine of self-love.

Day 1: Rooted in Strength
Shailaputri – The Daughter of the Mountain
Symbolism: In the Devi Mahatmyam, Shailaputri is revered as the first form of Durga who helps the soul begin its spiritual ascent. Translated as the “Daughter of the Mountain,” Shailaputri greets us this first day with her indomitable strength. She reminds us that we are unshakable, deeply rooted in the earth’s wisdom. Her presence whispers, "You are strong enough. You are grounded enough. You are enough."
Self-Love Ritual: Begin with gratitude for the body that holds your spirit. Stand tall, barefoot on the earth, and feel the ground beneath you. Imagine roots growing from your feet, connecting you to the heart of the earth. Wear something red, the color of power, to honor the fire within you. Offer a bowl of ghee into a ritual space to invoke inner radiance, good digestive fire, agni, and mental fire, tejas.
Affirmation: "I am grounded. I am steady. I am held by the earth beneath me."

Ayurveda, as you might know, is an amazing, ancient system of medicine and my newest love affair. For years I studied Ayurveda informally with my teacher, Arun Deva. I remember very vividly one lecture he gave where he spoke about kapha, it’s qualities of unctuousness, grounded-ness, stability. At one point he just says, “Fat is love.” As simple as a sentence this is… it kinda blew my mind and has never left me.  Now I study Ayurveda formally and have gained many more insights about why he said what he said…  One of Ayurveda’s core principles is the concept of Sneha. Often translated as "love," "affection," or "oiliness," Sneha plays a major role in the understanding of human physiology and health within Ayurvedic literature. According to Ayurveda, the human body is seen as the ultimate expression of sneha, embodying both its physical and metaphysical dimensions.

The term sneha originates from the Sanskrit root "snih," which means "to love" or "to be attached." In a broader sense, sneha encompasses the ideas of unctuousness, lubrication, and tenderness. Charaka, one of the principal contributors to Ayurvedic literature, states in the Charaka Samhita:
"Sneha is indispensable for the human body, as it is responsible for the unction, softness, and moisture of tissues, promoting strength and stability." (Charaka Samhita, Sutrasthana, Chapter 13, Verse 15)

Physical Aspects of Sneha
Physically, sneha refers to the oily and unctuous substances within the body, such as fats and oils. These substances are crucial for various physiological processes. They lubricate joints, enhance skin health, and facilitate the smooth functioning of internal organs. Fun fact, 20+% of the human brain is cholesterol. The use of oils in Ayurvedic treatments, such as abhyanga (oil massage) and nasya (oil application in the nose), is a practical application of this principle, aimed at balancing the doshas (bodily humors – kapha, pitta, vata) and promoting overall well-being.  The Sushruta Samhita, another foundational text of Ayurveda, elaborates on the physical benefits of sneha:  "The application of sneha, both externally and internally, nourishes the body, enhances complexion, improves strength, and imparts longevity." (Sushruta Samhita, Chikitsa Sthana, Chapter 24, Verse 30)  The regular use of oils, both in diet and therapy, is seen as a means to maintain the   body's optimal condition and prevent the onset of diseases.
 
Metaphysical Dimensions of Sneha
"The essence of sneha is to nourish and protect, similar to the way love nurtures and sustains life." (Charaka Samhita, Sutrasthana, Chapter 30, Verse 26)
Beyond its physical attributes, sneha holds a significant metaphysical dimension in Ayurveda. It symbolizes the inherent love and compassion that should permeate one's life and interactions. The human body, being the perfection of sneha, is seen as a vessel of love and empathy. This is reflected in the Ayurvedic emphasis on nurturing relationships and fostering a compassionate attitude towards oneself and others.
In recognizing the human body as the epitome of sneha, Ayurveda not only underscores the importance of augmenting physical health with the therapeutic and dietary use of oil but also elevates the values of love, affection, and compassion as integral to a fulfilled and healthy life.
 
Nasya: Oiling of the nose
Nasya, one of the five purification procedures in Ayurveda, involves the administration of medicated oils through the nasal passages. This ancient practice is designed to cleanse, nourish, and protect the nasal passages and, by extension, the mind and body. Ayurveda views the nose as the gateway to the brain and consciousness. The Charaka Samhita describes nasya as a vital treatment for ailments related to the head and neck. Charaka states, "The nose is the gateway to the head, and nasya is the best treatment for all head-related diseases." (Charaka Samhita, Sutrasthana, Chapter 5, Verse 56)
The Sushruta Samhita also highlights the benefits of nasya, particularly in terms of maintaining the health of the head and sensory organs. Sushruta notes, "Nasya therapy cleanses the head region and improves the functioning of sensory organs. It enhances mental clarity and strength." (Sushruta Samhita, Chikitsa Sthana, Chapter 40, Verse 21)
These texts collectively emphasize that nasya is integral to maintaining and improving the health of the head, neck, and sensory organs. Furthermore, our relationship to the senses and the health of the sense organs dictates the onset of or the avoidance of disease. Read that again.

Modern scientific research has started to also understand several of the benefits attributed to nasya, providing a fascinating intersection between ancient wisdom and contemporary science.

Benefits of Nasya Oil Application
1. Clearing Sinus Congestion
One of the primary benefits of nasya oil is its efficacy in clearing sinus congestion. Ayurvedic texts suggest the use of nasya for treating sinusitis, rhinitis, and other nasal blockages. Modern research supports this, indicating that the intranasal application of oils can reduce inflammation and mucus production. A study published in the Journal of Ethnopharmacology found that certain herbal oils used in nasya have anti-inflammatory and antimicrobial properties, which help alleviate sinus congestion and prevent infections (Patel & Patel, 2020).

2. Improving Respiratory Function
Nasya oil application is believed to enhance respiratory function by clearing the nasal passages and reducing the risk of infections. The Charaka Samhita mentions that regular nasya can prevent respiratory diseases by maintaining clear and healthy nasal passages. Modern science has shown that essential oils like eucalyptus and peppermint, commonly used in nasya formulations, have bronchodilatory effects, helping to open up the airways and improve breathing (Perry et al., 2019).

3. Enhancing Mental Clarity and Cognitive Function
Ayurveda posits that nasya can improve mental clarity and cognitive function. This is based on the belief that the nasal passages are directly connected to the brain and the prana (life force) entering the body. According to the Sushruta Samhita, nasya helps in calming the mind and enhancing concentration and memory. Contemporary studies have shown that the intranasal delivery of certain herbal oils can have neuroprotective effects. For example, a study published in Frontiers in Pharmacology found that intranasal administration of certain essential oils can improve cognitive function and reduce symptoms of anxiety and depression (Schuwald et al., 2013).

4. Balancing Doshas
In Ayurveda, nasya is considered a vital procedure for balancing the doshas, particularly vata and kapha. The Charaka Samhita emphasizes the role of nasya in removing excess doshas from the head and neck region, thereby promoting overall health. Modern research has shown that maintaining a clear nasal passage can improve the regulation of the autonomic nervous system, which in turn helps balance physiological functions (Brown, 2018).

5. Preventing and Managing Headaches
Nasya is also prescribed for the prevention and management of headaches. The Sushruta Samhita mentions that nasya can be beneficial in treating various types of headaches, including migraines and tension headaches. Recent studies have found that certain essential oils used in nasya, such as lavender and peppermint, have analgesic properties that can help reduce the severity and frequency of headaches (Göbel et al., 2017).


References
   1) Brown, R. P. (2018). The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions. Shambhala Publications.
    2) Göbel, H., Heinze, A., Heinze-Kuhn, K., & Petersen, M. (2017). Efficacy of peppermint oil in migraine headache. Journal of Headache and Pain, 18(1), 14.
   3) Patel, D., & Patel, M. (2020). Anti-inflammatory and antimicrobial properties of herbal oils used in Ayurveda for nasal administration. Journal of Ethnopharmacology, 250, 112500.
    4) Perry, R., Terry, R., Watson, L. K., & Ernst, E. (2019). Is lavender an anxiolytic drug? A systematic review of randomised clinical trials. Frontiers in Pharmacology, 4, 338.
    5) Schuwald, A. M., Nöldner, M., Wilmes, T., Klugbauer, N., Leuner, K., & Müller, W. E. (2013). Lavender oil-potent anxiolytic properties via modulating voltage dependent calcium channels. PloS One, 8(4), e59998.

Kanjee is such a universal soup in India.  I’ve seen it dressed up in many ways but the most nourishing for me is when it is very simple and used medicinally.  I know that in Ayurvedic spas and hospitals this is a staple because it is so gentle on the digestive system and can help us detox and rejuvenate.  This recipe comes from Kate O’Donnell. This version works as a light meal or snack.  This also works as a cleanse or to keep you nourished while fasting.
 
1 cup barley, soaked overnight
10 cups water
½ tsp salt
1 tsp each ground cumin, turmeric, ginger
½ tsp black pepper
 
In a large pot over low heat, boil barley, water salt, spices and pepper. Do this for one hour with the top partially covered until the grain breaks up and the soup appears creamy.  Serve warm. Consider garnishing with chopped cilantro. Enjoy!

I discovered this particular recipe just this year.  I’ve tweaked it some but got it from the brilliant and sassy health coach, Andrea Beaman.  I love how these tart little Vitamin C-packed cranberries mix so well with these powerful immune-supporting herbs. What I also adore about this recipe is that its from scratch and helps to heal the memories of that gelatinous crap from the can that always served as a  centerpiece in my family’s winter holiday meals. You know what I'm talking about! This will make your home smell incredibly delicious and festive to boot! Enjoy this vitamin C-rich, anti-viral, herb-infused goodness. Dazzle your guests with a truly authentic but simple cranberry sauce.

The more I witness the subtle and profound shifts in clients after a gratitude practice, the more curious I am about what “the experts” know regarding gratitude’s effect on our overall mental, emotional, physical health.  There’s some exciting notions creeping into the scientific community regarding this topic!

1.  PTSD & Post-Traumatic Growth:  In a study conducted in 2006, researchers found that Viet Nam veterans suffering from PTSD had significantly less gratitude in their perspectives on life than veterans in a control group.  That said, when asked to participate in daily journaling exercises eliciting gratitude, those with PTSD has a significant improvement in their daily outlook! (Kashdan, Uswatte, and Julian (2006)).  A study measuring VIA traits (Values In Action) of people before and after the 9-11 attacks showed that gratitude was one characteristic that increased during this time period aiding in higher daily functioning (Peterson & Seligman, 2003).

2.  Healing from Mental and Physical Ailments: A large study (2087 =n) in 2002-2003 showed that those who recovered from psychological or physical ailments had higher levels of gratitude (esp. appreciation of beauty, creativity, gratitude, bravery, spirituality, and love of learning) than those who had not (Peterson & Seligman, 203).

3.  Better Sleep:  A study comparing those with insomnia to those with regular sleep behavior, showed that higher gratitude correlated with better sleep quality and quantity (Nelson & Harvey, 2003).

Spicy African Yam Soup: Serves 8
One of the things I love about food and cooking is how it can help us connect (or stay connected) to the natural rhythm of life.  With the change of seasons, we get to see a different list of fresh ingredients in the market, bringing our awareness to the changes in nature-- things getting quieter, cooler, our bodies seeking heartier, denser food to prepare for the coming of winter.  Anytime we can bring our focus to a deeper connection to the natural world around us, there exists the invitation to remember that we are not alone and that there is more going on than our singular dramas and preoccupations.  Food is a simple way to call us back to the bigger picture and to comfort us on so many levels of our being!
 
Try this hearty, healthy stew to light the internal fires on a cold night!