Day 2.
The theme of today is flow.
We start to tap into the playful, sensual Spring energy and allow it to flow through our body and mind.
Advised schedule for today
6:00 Rise
6:15 Ayurvedic morning ritual (see description below)
6:30 Morning Yoga (see video below)
7:30 Preparing and eating breakfast
11:30 Prepare lunch
12:30 Lunch
17:30 Prepare dinner
18:30 Dinner
22:00 Goodnight
Anytime before 14:00: Energizing Kriya breathing technique (see video below)
Anytime during the day: Calming Pranayama breathing technique (see video below)
Menu of today
BREAKFAST
Juice
Blend and mix 1 green apple with 5 mint leaves.
Strawberry Rhubarb muffin (also for day 5)
Preheat the oven to 180 degrees. Line a muffin tray with liners.
Cover 4 rhubarb stalks and 100 grams of strawberries in a pot with water and bring to a boil. Let the fruit cook, while you start with the flower mix. For this, mix together all dry ingredients (150 grams of buckwheat flower, 100 grams of oat flower, 1 tbsp baking soda, ¼ tsp ground cinnamon and Pinch of Himalaya salt) in a big bowl. Add ¾ can of coconut milk and stir until completely combined. At this point, the fruit should be cooked. Stir 2 tsp of raw honey to the fruit. Once the muffin mixture is nice and smooth, slowly add the strawberry and rhubarb. You want to do this gently. Scoop the mixture into the liners and bake for approx. 25 minutes. These muffins can be enjoyed for breakfast on day 5 as well (keep them in your freezer so they stay fresh).
LUNCH
Sattvic green/cleansing soup
Heat 2 tbsp sunflower oil in a medium soup pot. Add 1 tsp grated ginger, 1/2 tsp coriander seeds and a pinch of asafoetida and sauté for 1-2 minutes or until fragrance is released. Add 5 green asparagus and continue to cook for 3-4 minutes. Reduce the heat and add the 1 bunch of watercress. Cook for 2-3 more minutes. Transfer the mix to a blender, add ½ avocado, 1 handful of fresh parsley, juice of a ¼ lemon and water to your liking. Puree until creamy. Season with salt and pepper.
DINNER
Kitchari dahl (also for lunch/diner day 3 and lunch day 4)
In a medium pot, warm the 2 tbsp ghee (or when vegan, coconut oil or sunflower oil) and add 2 tbsp mustard seeds, 2 tbsp cumin seeds, 1 tbsp coriander seeds, ½ tbsp asafoetida, 2 tbsp ground turmeric and leave for 2-3 minutes until the seeds start to pop. Add 1 regular onion (chopped), 5 garlic cloves (crushed) and 20 grams of grated fresh ginger and sauté on a low heat. Add 100 grams carrot, 100 grams of spinach, 100 grams of garden peas and 100 grams of celery (or add seasonal veggies to your liking!) and cook on a low heat until tender. In a separate pot, bring 350 grams of basmati rice and250 grams of Mungdahl to a boil for about 10 minutes or until water has evaporated. Mix the spices and vegetables with the Mungdahl together. Top your dahl with some sauerkraut, fresh coriander and sprouts.
Ayurvedic morning ritual
When we rise, we tend to go along with the noise of the outer world - like checking your phone immediately after waking up (who doesn’t?). In Ayurveda, we use morning rituals to set an intention for the rest of the day - by starting with a moment of silence and self care.
Here are some steps for your morning ritual (this can be done before or after your Yoga practice, however your prefer):
1. When you wake, take a moment to be still. For a few minutes, take a moment to feel what kind of body you’ve woken up in. What is it that your body needs today?
2. Scrape your tongue (±7 times) to remove any build up toxins from the night.
3. Use your dry bush to stimulate the blood flow. Make circular movements from your toes up to the heart space.
4. Apply your self-massage oil. Keep your senses open! Smell the oil, feel the warmth of your skin and the touch of your hand.
5. Let the oil sit on your skin for a few minutes. Maybe take this moment to meditate (for grounding) or, if you could use upliftment, put on some nice juicy salsa music. Kriya or Pranayama breathing exercises (see videos below) are also very nice in the morning.
6. Take a warm shower, so your pores can open to soak up all the oil. Afterwards, your skin will feel soft and nourished.
Yoga class of today*
*Please listen to your body; modify postures according to your level (especially in case of injuries). For any questions or concerns, reach out to Anna (info@inner-purpose.com).
Pranayama breathing technique
Kriya breathing technique
