Self-Care Routine

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In Today's Email:

• Dinacharya: The self care routine to stay healthy & happy...

• Our Gift To You: Crown chakra poster...

• Yogapedia: Pose to boost mental clarity...

TODAY'S LEARNINGThe Ayurvedic Self-Care Routine

The Ayurvedic practice of Dinacharya refers to daily self-care routines. This routine is a set of self-care practices which are cleansing and rejuvenating. These small simple daily actions can help to remove the build-up of ama or toxins from the body and so help bring our whole system more into balance,

MORNING 5:30-8:00 A.M.

Arise early in the morning, preferably 30 minutes before sunrise.

If easy and natural, evacuate bowels and bladder. If this is not natural, try taking Organic Digest Tone and/or Organic Premium Amla Berry before bed.

Clean and brush the teeth.

Clean, or scrape, the tongue with a tongue scraper.

Clean the eyes by sprinkling them with cold water.

Drink a cup of hot water, or a glass of warm water with a teaspoon of honey (honey should never be heated and one should purchase unpasteurized, unheated honey*), or drink a glass of fruit juice at room temperature.

Perform abhyanga, a warm-oil massage, for seven to 10 minutes. Abhyanga can be a daily practice. We recommend at least twice a week and especially on the weekends.

Brief warm-up exercises, stretches, Yoga postures, or five to 10 Sun Salutations for 10-12 minutes.

Bath or shower, preferably with warm water. Begin with a comfortable temperature and, if you can do so comfortably, gradually lower the temperature as low as possible. Favor washing your head and hair with cooler water — regardless of prakriti, this is something that helps to reset the nervous system first thing in the morning and enliven prana!

Wear clean and comfortable clothes, suitable to season and activity.

Practice the Transcendental Meditation® technique or the meditation of your choice.

Enjoy a well-cooked, light breakfast such as stewed apples or poached pears.**

Work, or study.

MID-MORNING 10:30-11:30 A.M.

Have a soothing drink: warm water, or herbal tea; and, if hungry, a snack: fresh fruit, fig bar, etc.

AFTERNOON 1:00-2:00 P.M.

A well-cooked lunch consisting of balanced foods. Check out these dosha dietary guidelines.**

Take a brief rest after lunch for about 10-15 minutes, away from work and stress.

Work or study.

MID-AFTERNOON 3:30-4:30 P.M.

Have a soothing drink such as warm water, herbal tea, or Organic Vata Tea, and a snack such as fruit or a fig bar.

EVENING 6:00-7:00 P.M.

Physical exercise of choice for 20-30 minutes. Preferable exercises are Sun Salutations, Yoga postures, swimming, or brisk walking.

Leave an interval of 20-30 minutes between exercise and dinner.

Dinner consists of balanced foods.**

Brief walk for 15-20 minutes.

Relaxing recreational activities.

Early to bed: 9:30-10:30 p.m. The ideal is eating three hours prior to sleep. At a minimum, leave about a 60 to 90-minute gap between dinner and going to bed, as this will aid digestion and allow for deeper sleep.

DEAL OF THE DAYThe Ultimate Chakra Cards (90% OFF for 24 hours)

Limited Time: This deal expires in 24 hours.

Today's Deal: Get 90% OFF - Chakra Cards

About: This printable chakra card set is an essential guide for any reiki or energy-healing teacher, practitioner, or practitioner.

Each card contains a complete guide to the important aspects of each chakra.

No matter where you are in your Chakra balancing journey, these Chakra cards will provide you with a wonderful daily reminder of how you can best take care of yourself and move towards a more balanced and centered you.

Your download can be printed at home or at a professional print shop and can be displayed or just in your Chakra journal as a concise reference to Chakra healing.

IMAGE OF THE DAY

TOGETHER WITH BETTER HELPIt’s Time to Put Yourself First

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TODAY'S POSITIVE NEWS

In a moment that will bring tears to your eyes and send your jaw to the floor, a packed Istanbul soccer stadium rained teddy bears down onto the field in donation and support for the children affected by the earthquakes.

At the 17th second of the fourth minute of the game, which was the same time as the first earthquake, Beşiktaş JK fans threw stuffed animals, scarves, and other toys onto the field. All of these items will be taken to the children in the areas hit by the earthquake by Beşiktaş club aid trucks.

OUR GIFT TO YOU

Every now and then we will be giving away free digital goods to our community. In order for you to see our digital gifts, make sure that you place our emails into your primary folder. Our goal is to give away something awesome at least once a week!

Today you get our Sahasrara Crown Chakra Poster. Everything you need to know on how to balance this chakra to achieve inner calm is here. To download please click on the image or the button below called “Download”.

YOGAPEDIAYoga Pose To Boost Mental Clarity

Padma Vrishchikasana Scorpion in Lotus

Level: Advanced

How To: Sit in Vajrasana and come into Urdhva Padmasana. Hold this position for some time and concentrate on balance. Release the clasped fingers and open the triangle of the forearms bringing them slightly outwards until the forearms are parallel. The palms face downwards. Transfer the weight onto the forearms and the hands. Back and knees remain stretched straight up. Raise the head, slowly tilt the head back slightly and look towards the floor. Hold this position for some time breathing normally. Slowly return to the starting position.

Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits: Strengthens the arm, shoulder, neck, and back muscles. Particularly of benefit for abdominal and pelvic organs. Stimulates circulation, especially blood supply to the brain. Asana is very good for the sinus, eyes, and ears.

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