Day 4.
The theme of today is fertility.
We’re creating our nourished, fertile soil from which we can bloom and grow. We incorporate the warming energy of Spring into our daily lives.
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
16:00 Prepare and make herbal tea
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
Juice 2 oranges and add to a blender with about 5 raspberries.
Quinoa porridge
Chop 1 apple and add to a small saucepan with some cinnamon, cardamom, ground cloves, ground ginger and and 1 tbsp of honey. Cook for about 5 minutes until the apple is medium soft and the spices have released their aroma. Add quinoa porridge and 1 cup of water, add more water if you like. Cook for about 5 more minutes. Add a teaspoon of raw honey just before serving.
LUNCH
Kitchari
See Kitchari recipe from day 2. Add different seasonal veggies to your choice.
PRE-DINNER
Immune tea
Add 400ml of water to a medium size pot. Heat on a medium flame. Add 1tsp cinnamon powder, 1tsp turmeric powder, 1 tsp coriander powder and 4/5 basil leaves. Boil until reduced by half (around 200ml). Strain and drink around 16:00.
DINNER
Moroccan quinoa salad
In a small pan, warm 1 tbsp sunflower oil and toss 1 carrot, chopped into 2 cm strings, cook until it starts to soften. When soft, add 100 grams of squash, chopped into cubes, and cook along with the carrots. Add ½ courgette, chopped into cubes. Sprinkle with 2 tbsp Ras el Hanout and a pinch of Himalaya salt and coat well.
Cook 50 grams white quinoa and 100 grams amaranth, and cover the pan so the grains can cook in the steam. While the quinoa is cooking, lay ½ cucumber (sliced), ½ avocado, 1 handful of raw spinach or rainbow chard on a plate. Once the quinoa and amaranth is cooked, layer the cooked veggies and quinoa and top with a tahin sauce made of 2 tbsp of tahin, 2 tbsp water and 1 clove of garlic (blended).
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
