Welcome To Week 3

NEW- A Gentle Reminder

Are you still clear about your intention, why you want to build your new routine - your magical morning routine?
You have signed up or are here for a reason. And if you want to invite change or are not living the life you want, make note of how a morning routine can support you to make things different. To invite the change you are longing for!


Throughout the course, you’ll get to know yourself better. Within both yogic and Ayurvedic philosophies, there is a concept called svadhyaya, which means self-study.Because we can only find true health. When we know our true self.
Routines and Rituals give us the space to observe ourselves and do the self-care that is necessary to live a life we want.


Digest, Transform & Glow

Dear All

This week is about transformation and glowing. In our practice, we will focus on digestion which is key to optimal health and transformation!

We not only feel better, are healthier and more energized if we have a good bowel movement it also shows how our skin looks. Our skin is a very good indicator if our digestive system works as it should.

Associated with the third chakra, Manipura, which is located deep within your abdomen, is the element of fire, or Agni.

This week's practices will help you to improve your digestive fire as well as your lymphatic system that plays a huge role in eliminating toxins as well.


The practices will bring back vitality, energy, and transformation by not only eliminating toxins out of the body you also:

  • Helps to improve physical, emotional, mental, and spiritual digestion

  • Boost energy levels

  • Enhance your overall state of well-being

  • Improve your immune system

  • Nourish your healthy, glowing skin from the inside out

This week is a great opportunity to observe your digestion.

Summary of the Session:

Content of this site:

  • Replays

  • Tutorials

  • Recipe Feeling Constipated


  • A reminder

  • Short practice for your digestion

  • Short evening routine practice

  • Workbook update

  • Ayurveda, the doshas

  • The Ayurvedic clock

Remind yourself: Create and develop your Morning Routine in your own pace. That's how it will be sustainable and long-lasting.


Breathing Sequence


Meditation & Journaling

Alternative: Guided Morning Meditation

Meditation_Beautiful _MorningArtist Name
00:00 / 06:48



DIGESTION - The Key To Good Health
The health of your digestion is a measure of how well you are processing what you take in, and how well you are eliminating it.
According to Ayurveda, healthy elimination occurs one to two times daily. In a perfect world, the first bowel movement of the day occurs within a few minutes of walking, ideally before sunrise.

Regular movement of the bowels is an essential part of keeping the digestive channels flowing properly. But healthy elimination also carries out the critical functions of absorbing water and glucose, forming stools, eliminating solid waste, and clearing heavy metals and toxins from the body.

Healthy digestion is important to receive the proper nutrients, and fuel, and that waste, or what you don’t need is efficiently being removed.

In Ayurveda digestion is referred to as fire, called Agni. If your Agni is strong it equates to good health.

Fire provides warmth to the human body because only a warm body is a living one. This warmth shows itself especially in the (cell) metabolism because all enzymatic reactions are associated with fire. In the digestive processes of the gastrointestinal tract, we find a lot of heat and in the gray matter of the brain, where the fire is found as intelligence.

Being constipated, bloated, burping or stomach pains might be seen as ‘normal’ in our society - it is not and should not be there. Especially not more often!

Besides special yoga asanas ( postures ), breathing practices, and acupressure points (in the digestion video below), everything we did in our practice -  how and what you eat is crucial.

Having regular and satisfying digestion will also be shown how your skin looks like.
Another useful treatment is self-massage. More below


Kapalabhati - Skull Shining Breath

Energizing |Twist | Fire Breath

This cleansing exercise and breathing practice stimulates and revitalizes the entire digestive system in a very healthy way and brings it back into full swing. Combining your breath with a twist wakes you up and keeps your spine moveable, flexible, and healthy.

Detoxifying, cleansing, stimulating and transforming

Bathroom Practices

We can help our body - mind to metabolise wastes so that our whole system is kept in balance.

The skin is a good indicator of how well your body is eliminating wastes.

Cleansing, stimulating and calm your system with the following practices:

Self-Massage -  on the go

Rub yourself from head to toe with 100 ml of warm sesame oil. Leave in for ten minutes and then wash off in a warm shower.
This will:
Dilate the pores

  • Allows toxins to be cleared through the skin

  • Helps congested lymph to return to the heart

  • Enables any residual toxins to be excreted via the liver and kidneys

(A Pukka Lifestyle, Book)

Garshana - Dry Massage

Garshana is a dry massage aimed at stimulating the skin and lymphatic system. The use of silk gloves are particularly recommended for those with a Vata constitution due to the gloves soothing and soft nature. Those with primarily Kapha or Pitta constitution or imbalances are advised to use a dry brush.


  • Support natural detoxification

  • Improve lymphatic circulation

  • Enhance circulation

Here is how:

  • Using gloves or a brush, massage vigorously to stimulate the skin and lymph

  • Keep the direction of the stroke always toward the heart

  • Use circular strokes on the stomach and joints (shoulders, elbows, knees, wrists, hips, and ankles), and long sweeping strokes on the arms and legs (toward the heart)

  • Massage from the feet upward, continuing to the torso and on to the neck

  • Massage from the hands to the shoulders

  • Massage the stomach and buttocks in circular clockwise motions

  • Apply light pressure where the skin is thin or sensitive and firm pressure on thicker areas like the bottoms of the feet

Afterward, feel free to have a shower.


Extra / Alternatives - NEW

Practice to improve digestion and to help

when feeling bloated and constipated

Evening Routine Practice

NEW - Workbook Update

Ayurveda Lifestyle and the Ayurvedic clock, Page 09-14


End Of Your Week Reflection