Welcome

This program is not about learning how to do a perfect Ayurveda cleanse. It's a process of self observation and learning about how to listen to our bodies and our minds, and creating a healthy relationship with them.

1. Throughout the cleanse you will want to rest as much as you can, optimizing your body’s ability to clean up house.  Plan to stay home when you can, avoid extra social interactions, and cut back on your exercise regimens by about 50%.

2. Our bodies will digest most easily and absorb and assimilate most efficiently if we give them fresh food, rather than leftovers. Daily, prepare a one-pot meal in the morning and enjoy it 3 times throughout the day. Along with the grocery list provided to you in this program, also make sure you have the proper dishes and thermoses to bring food and drink to work or school with you.

3. If you are addicted to coffee, begin reducing your intake by ½ cup every day until you get down to one.  You can replace it with black tea and then green tea. You may be able to cut back to ½ cup or perhaps only tea before the cleanse begins.

4. Take a look at your calendar and try to clear out meetings, activities and travel. If you have activities or travel you cannot avoid create a plan so that you know you can follow along in a way that feels grounded and steady.  It is most effective if participants join in for the meetings and follow along with the group, even if they are off by a few days. This cleanse runs April 13-19 but maybe it works best for you to run it from April 14-20th. Invite this in to your life in a way that is stress free and instead, nurturing. Taking time for self-care is probably the biggest learning curve of Ayurveda cleansing.  Reflect on this as you decide whether this is the time for you. I have seen participants release perfectionism about the experience and really enjoy “doing my best” and taking benefit from even one Ayurveda routine, even while on the road.

5. Expanding a little more on the previous note, Now is a great time to learn how to cook a few simple things, and get the ball rolling to actually make some long lasting changes. This will allow for a smoother cleanse when you are actually in the 7 day run.

6. There is lots of room to modify. Eat a few additional foods if your blood sugar gets low, and make it work for you where you are at.

7. Begin to make reductions now so that the cleanse can be enjoyable and relaxing: reduce caffeine, sugar, wheat, dairy, meat, and alcohol.  No need to go cold turkey, take it slow and be careful not to lean towards extremism or perfectionism.

8. Utilize the daily sadhana practices offered throughout this course in yoga, breathing and meditation to tune in to how you are feeling each day, so that you can make the best decisions for you and your body. Allow these practices of observation to help you attune to your environment and the shifts that are happening there. Those shifts in your environment are undoubtedly causing parallel shifting within your body!

9. During this 7-day Community Cleanse, you will spend up to 3 days following a mono-diet of rice and mung beans and veggies. This diet will be bookended by a few days of a simple diet of whole grains, fruit, and cooked vegetable recipes specifically for spring cleansing.  During this time we will be eating only whole foods; no white sugar, wheat, alcohol, ordairy.

10. If you think you need more guidance, please consider a private consultation. Ayurvedic consultations are fantastic to do before a cleanse to check in with where you are, or after a cleanse to know the best way to move forward.

*NOTES ON THE MENSTRUAL CYCLE

Sometimes a cycle arrives a little ahead of schedule when cleansing. While on your menstrual cycle, please rest as much as possible! Menstruation is another form of cleansing so take it easy and allow for the body's clearing to take place. Some women have cravings or food habits around this time. Do your best not to eat outside the box. If you need to add some more nutrition please do! Remember that you are nurturing both your body and your mind. Do not practice abhyanga during the heavy days of your menstrual cycle, perhaps 2-3 days, or as many as 5 from extended oil massages.  This is a time to allow a certain type of cleansing activity to go on in the body, and we do not want to disturb it.

DAY 1 & 2:
PRE-CLEANSE (April 13-14th)

Eat three meals, no snacks, mostly whole grains, beans, lentils, and seasonal fruits and veggies. Focus on lemon, lime, pomegranates grapefruits, fresh hemp and sunflower seeds, raw honey, cooked greens, celery, cabbage, artichoke, beets, avocados, green apples, pure cranberry and pomegranate juices to cleanse the liver, gallbladder, and their channels. Omit caffeine, alcohol, soy, wheat, dairy, sugar, meat, and nuts. Begin heading in this direction as soon as you can. Enjoy all of the recipes provided!

DAYS 3-5:
KICHARI CLEANSE (April 15-17th)

Eat three meals of Kichari daily. Refer to the Kichari Cleanse section of the recipe booklet for different variations of Kichari.

DAY 6 & 7:
REST & REINTEGRATION (April 18 & 19th)

These are meant to be quiet days to rest after the Main Cleanse, and to transition to the post-cleanse recipes. Please do not schedule outside eating events on this day. Leave space for yourself to ease back into a varied diet. Reintegration diet following the cleanse - These days are much like the pre-cleanse but with a few extras to rebuild the body.

We will feel much more motivated and dedicated to the process if we have an understanding of why we are taking this beautiful challenge on!

Throughout the winter months our bodies intelligently store fat to keep us warm, nurtured, and grounded during the colder temperatures. As the temperature begins to rise the process shifts from building to releasing. Similarly to a dog shedding hair, people shed fat. Our bodies know what to do, but often times they benefit from a little assistance during this transitional time. We can feel the shift happening in our bodies and minds without any effort but we also have accumulated patterns and habits that may need a little extra umph in releasing. In addition, many people develop imbalances (most commonly Kapha imbalances) from too much build up of fat or congestion during the winter months, particularly if the season is especially long or if we indulged more than our bodies could process.

As the layer of winter fat begins to melt, it moves from the tissues into the blood, and enriches the blood provoking kapha dosha (if you are unfamiliar with the term kapha, don't worry! We'll talk about it). During this transitional time between seasons, often times the blood is too rich and thick and has the tendency to clog the circulatory system and the liver.  The liver creates the "heat" that is responsible for moving this sludgy blood and metabolizing it. Therefore, we greatly benefit from supporting the liver during this time.

Keep an eye our for these common spring kapha symptoms: stiff muscles, congestion, sluggishness & hay fever. Allergy season is a sign of aggravated kapha as well.

Throughout the cleanse we will consume foods that re-invigorate the blood, restore circulation, cleanse the liver and re-ignite metabolism. Spring is the season for bitter foods and cholagogues. A cholagogue is any substance that encourages the liver and gallbladder to release bile. Some examples include dandelion and lemon. Since bile is a fatty substance, cholagogues aid the cleansing process by draining excess fats from the liver & blood and depositing them, in the form of bile, into the digestive tract.

There are many helpful Ayurvedic herbs that aid in this process, along with our diet and lifestyle changes.

●      Trikatu: Improves metabolism and destroys kapha

●      Triphala: Cleansing action supports weight loss, keeps the bowels clear, and aids in the cleansing process

●      Triphala Guggulu: Aids in fat metabolism and detoxification

●      Neem: Destroys sweet cravings

●      Ginger: Improves digestion, circulation and metabolism

●      Cardamom: Refreshes the palate and destroys cravings

●      Turmeric: Restores circulation, cleanses the liver, and re-ignites the metabolism

Generally, foods in the spring cleanse manual will be drying (astringent), bitter, and warming to cleanse and support circulation.

Foods to avoid during this time are heavy, sweet, oily, and salty.

TIPS TO REMEMBER WHILE YOU ARE IN THE CLEANSE

1. Prepare the body by drinking warm water, ginger tea or especially Spring Digestive Teas.

2. Eat a high fiber diet during this time to kick off the spring cleanse. During the days of the pre-cleanse eat as many beets as you can as they will aid in the process of loosening up the sticky congestion (ama) and will prepare the body to flush the toxins out of the gut.

3. Rest whenever possible! You may take light naps, but not on a full stomach. If you feel you need to rest after eating a full stomach, lie on the left side of the body to support the body's digestive process. Avoid over-scheduling. Once the cleanse begins, exercise to 50% of what you are used to. Give your body the space it needs to do it's cleaning work!

4. Hydrate by focusing on drinking primarily cooked water during the spring cleanse. Sip warm, cooked water or an herbal water throughout the day to keep the lymphatic system moving and to dilate the channels for detoxification. Do not, however, drink as much as 6 oz or so of anything during your meals. Try to space eating and hydrating out by one hour before and after meals.

5. Eat regular meals with time in between. This is one of the most important aspects of this cleanse. Eating regular meals with about 4 hours of non eating in between gives the body the opportunity to go into fat burning mode, rather than continually working towards digesting snacks. As we transition from winter to spring we can support the body in burning the fat that was necessary during the winter, but is too heavy and stagnant for the spring. Remember, when you feel the signals of hunger about 2 hours after a meal, it means the stomach is empty but the process of digestion is still occurring and the food is still working its way through. If you don’t have enough fat, you may need to eat four meals a day instead of three. Remember to refer to the suggested “auxiliary food choices” for more sustenance. If more than 2 hours is proving to be too challenging for you, begin slowly adding more food at mealtimes, especially lunch, and diligently work your way to not eating between meals for 3 hours or more. Four hours is a good goal, and may take a few months to establish.

Daily Routines in Connection with Nature- Dinacharya

The Ayurveda clock is connected to the doshas, which are composed of the elements. The doshas influence our physiology, our minds, the time of day and year, and the phases of life. The three doshas are vata (space & air), pitta (fire & water), and kapha (water & earth). Some of the qualities (or gunas) of vata are dry, light, and cold. If our vata dosha is out of balance we may experience these qualities in a number of ways; difficulty in warming up, dry skin, hair, nails, and eyes, or feeling ungrounded or anxious. Some of the qualities (or gunas) of pitta are sharp, spreading, hot, and oily. If pitta dosha is out of balance we may experience skin imbalances, a hot temper, difficulty in cooling the body down, or perfectionism. Finally, some qualities of kapha dosha are cold, heavy, slow, and dense. If kapha is out of balance we could experience lethargy, mucous, water retention, or depression.

As we develop our skills of self observation we will notice that the doshas are affecting our bodies and minds differently at different times of day. It is very empowering, and ultimately, the key to balancing the body when we notice the changes that are occurring and then respond in the most appropriate ways. This is the basis of Dinacharya, or daily Ayurvedic routines and rituals.

It is best to rise before the kapha hours, as waking after 6 am encourages sluggishness. The later into the kapha hours, the more difficult it is to wake and the greater desire for a stimulant.

Upon rising, first scrape the tongue and clean the teeth, then drink an herbal warm water. Now, honor the qualities of kapha and take it slow. Do a bit of awareness practice; some yoga, or a gentle walk outside, noticing the qualities of the morning, and bringing your attention to the trees, the sky, birds, etc. Allow the connection to nature to override those pesky, pushy and repetitive thoughts. Please do not use internet devices at this time. Focus on resting, instead of sleeping throughout the day. If you come into this cleanse exhausted, however, you may need to sleep a lot for the first few days. This can be important to signal the body that it is time to put energy into detoxification. Intend to emerge from the cleanse deeply rested and ready for rejuvenation. If you feel a true need for sleep, listen to your body and do just that, just make sure it's not directly after a meal.

 Neti and Nasya.

Spring (stuffy season) is an important time for neti as it s very helpful for moving along mucous that is already moving. If when using the neti the water is not dislodging mucous and it feels stuck, wait until there is some space before trying again. Best to begin at the very first signs that the nasal passage is not clear. This practice is helpful for cold prevention, allergy relief, and congestion. Irrigating the nostrils daily does not allow bugs to get a foothold up there. If you are someone who gets sick a lot, or suffers from general stuffiness, you may be a good candidate for daily neti use during cold and allergy seasons.

Neti: Let the water run out of the nose naturally — give it 10 seconds or so. Do not blow the nose, this can send the water in further. Too much salt burns, too little leaves you feeling like you have swimmers ear. About ½ tsp salt for a small net pot.

Nasya: Follow neti with nasya, applying sesame oil or Nasya oil to the nostril by swirling a Q-tip or pinky finger and inhaling deeply. Nasya can also be applied (2 drops) with a dropper bottle at bedtime for those with dry nostrils, with or without neti. Do not use nasya if you are suffering from congestion.

Sip warm water, or herbal water, throughout  the day. Keep a thermos instead of a water bottle.

Dry Brushing

Use a dry brush or garshana, exfoliating gloves. Avoid plastic exfoliation tools. Start at the feet and work up towards the heart, supporting the natural direction of the lymphatic system. Create long strokes on the limbs and circular on the joints. This should take 5 minutes. Be soothing, yet firm enough to encourage circulation.

Abhyanga (oil massage)

The Sanskrit word for oil, sneha, means love. Being saturated with oil is believed to have a similar effect as being filled with love. When you do this practice, do so lovingly and with self nurturing and receiving as your intention. Abhyanga is often a part of morning dinacharya and is practiced before leaving the house to provide resiliency and protection for the day. With that said, it can also be practiced in the evening, perhaps taking a little more time and moving a little slower in the evening. This is very relaxing and a great prep for winding down and preparing for sleep.

Make sure you are in a room that is not drafty and warm enough to give the body the opportunity to release and relax completely.

Use untoasted sesame oil, coconut or sunflower for sensitive skin, and mustard oil for kapha imbalance.

Warm a 1/2 cup of oil by putting the jar in hot water. Lie a towel down on the floor and sit down. Breathe deeply a few times and give thanks for this time and space.

Begin applying about 1/2 cup of oil with love and patience. Rub it in well, especially areas that trouble you. Use long strokes on the limbs and circular on the joints, wide clockwise circles on the chest and abdomen. Do the head first, massaging the oil into the scalp well if you plan to wash your hair that day. Massage oil into the ears and nose. Keep going until you don’t think your skin can absorb anymore.

This process should take about 15 minutes. Lay back on your towel and relax for 5–30 minutes. Maybe burn a candle or play soft music. This is also a fantastic time to practice pranayama, or conscious breathing techniques. Then, enjoy a hot shower (wipe feet first so you don’t slip). Use minimal soap, and keep it natural, such as Dr. Bronner’s soap. After your shower, pat dry. Your skin may still seem a bit oily, but it will continue to absorb the oil over time.

 Udvartana: Massage with Herbal Powder

Udvartana is a body massage using herbal powders and pastes. This therapy is a deep detoxifier and improves circulation, skin texture and luster, and melts fat tissue. If you are dry or in a period of nervous over-stimulation, a full-body powder massage is not for you and will actually make you feel worse. Udvartana is best for kapha imbalances and symptoms like: water retention, clogging of the pores, sluggishness resulting from stagnation, cellulite, and obesity. If you relate to these symptoms, try massage with herbal paste instead of oil massage. If you notice you are dry but have areas with cellulite, you can use this powder solely on those areas, on top of your abhyanga.

To make the powder, mix together:

1 tbsp turmeric

2 tbsp triphala powder (optional)

1⁄ 3 cup chana dal (split chickpeas), powdered in a grinder OR

1/3 cup chickpea flour

2 tbsp abhyanga oil

Enough water to make a spreadable paste

Apply paste over skin from feet to pelvis, pelvis to ribs with large circular motions, hips to low back, and hands to shoulders. Stroke against the direction of hair growth. Rub the powder more thoroughly onto areas of cellulite. This technique is meant to create some warmth, and in turn, melts fat. Follow with a hot shower or better yet, a soothing bath.

Udvartana is less recommended to the general population as it takes a little more preparation and can be a bit messy. In this case, you can prepare a batch and just apply the powder on localized areas. One trick that has been passed down is to do the massage with herbal powder on an old sheet. Then, knock the powder off onto the sheet and shake it out in the yard. This makes less drain-clogging powders in your shower. Following the cleanse, you may keep a bit of this powder in the shower and use locally on fatty areas.

Body therapies are of upmost importance in Ayurveda cleansing. Oils, powdered legumes and herbs are used in medicinal preparations to balance the doshas, uproot toxins, and invigorate, or calm the body and mind, depending on the individual. When determining which therapy to use consider if you need a therapy that is more stimulating or more relaxing. If you have dry skin, use abhyanga. If you are overweight, or have thick, dense, skin and subcutaneous fat, look to udvartana.