Welcome To Week 1
NEW - Next Steps
Energizing & Grounding
Welcome to the first week of your Magical Morning Routine Experience
How did you feel after your morning practice?
How did your morning routine make you feel throughout the day?
Please note it down in your Reflection diary and feel free to share it with the group or in an email.
Topics Week 1 - Live Session
1. Daily Morning Check-In
Take a few moments to feel the body and observe how you are feeling.
Connect with your breath and deep belly breathing.
Greet & Honor yourself for showing up and starting your day with intention.
2. Energizing Routines ( Mukha Bhastrika, Fire Breath, Tapping )
3. Yoga - Mind, Body, Breath Connection
Grounding & Balancing Routines
Alternate Nostril Breathing, Sitting in stillness, Self-Inquiry Meditation ( How do I want to feel?)
4. Close your Morning Practice by honoring and thanking yourself for showing up. Celebrate!
Content Of This Site - Updates throughout the week following
Morning Replay & Segments - video
Tutorials: Fire Breath, Tapping, Alternate Nostril Breathing
Practice Week 1
Dinacharya: The Benefits of Tongue Scraping & Warm water
The Feminine Cycle
Keeping the structure and consistency is key to develop a sustainable and long lasting Morning Routine! Stay with these practices - only if you feel you want to expand, get inspired or you need to change it a bit have a look at the alternatives posted further below.If this feels confusing, too much or distracting at this point - STICK WITH THE PRACTICES ABOVE FOR THE REST OF THE WEEK! Practice with patients and trust in the process. No need to rush - let your system adjust gently.
Live Session Replay
Grounding, Balancing & Journaling Routine
Handout Practice Session
Dinacharya - Ayurvedic Cleansing Practices
Alternate Nostril Breathing
Lion's Breath - NEW
Alternatives - NEW
Energizing Breathing Sequence | 6 Min.
Here, I added one more great routine. Practice this on its own, or like above followed by yoga, sitting in stillness, and/or journaling.
Repeat this sequence as often as you like. Or do the individual practices for longer.
There are many benefits associated with practicing lion’s breath: It can free us from negative emotions, allowing us to feel more grounded and centered. It is a powerful energizing breath that awakens the body and calms the mind, helping to expel pent-up anger, frustration, and stagnant physical energy. It helps us invoke a fiercely courageous attitude, and face our lives with a renewed sense of pride, dignity, and bravery. It clears energy blockages It Stimulates the Throat Chakra (visuddha), which is the center of communication and self-expression. Activating the throat chakra encourages the movement of prana - life force. It Relaxes Facial Muscles. On a physiological level, a lion’s breath works to relax our facial muscles, from our throat, nose, eyes, and ears. It tones the face and neck, making it an excellent anti-aging asana.
Morning Yoga To Energize | 23 Min.
This is a flow that wakes you up and a great alternative as it's also energizing and improving your circulation & blood flow. Do this as a stand-alone routine or in combination with the others.
Morning Yoga - Just 8 Min.
You noticed moving is good in the morning but you want to keep it short. This is an 'easy to remember and breast practice' to do:
Meditation On The Breath
Are you longing for more stillness. Or is being in stillness for longer in the morning difficult? Then this breathing meditation might be very useful.Combine this with the other practices or as a stand-alone.
Dinacharya - Ayurvedic Cleansing Practices - Part 2 - NEW
Another morning cleansing practice originating from Ayurveda is oil pulling.
An excellent routine to remove toxins, stimulating digestion, and helping Are you ready for adding and trying this new routine already? Ask yourself the following questions and then decide:
Do I feel ready to add another routine at this time?
Am I am ok with what I am doing right now? Might add something on top gives at this point makes me feel overwhelmed?
Or would I rather solidify what I am doing already?
I understand that I can add a new routine any time later because rushing or pushing is not helping me to build a satisfying and long-lasting Morning routine.
Q: Can I brush my teeth with toothpaste (I use tablets, without fluoride) after scrapping my tong and before drinking the hot water?
Yes. The sequence can look like this:
Swishing warm water throughout the mouth.
Scraping the tongue.
Brushing and flossing teeth
Having warm water
Q: I combined the tapping, with my already existing morning routine of getting movement in my spine & meditation. Can I put variation in the practice, like doing the one thing one day, and doing something else the other day? Or do I have to stick to the same routine every day?
I'd say Yes. Combine it with your existing practice. Create something that feels right and good for you. I think that's a great way to create your routine while staying curious and open to new things that offer you great benefits. For someone just starting and struggling to get the momentum going, I'd say -stick to our practice until it gets lighter and is well implemented.
And it's great to have a variety already to build upon.
In general, the first days are about getting the momentum going and create a regular consistent morning routine going.
Therefore keep trying to wake up at the same time and do the routines that feel good to you for around the same time. Keep the structure but. Stay creative within that structure.
Towards the end of our course, there will be a sharing section where everyone can send in their alternatives and practices. That way we can inspire each other even more.
Q: I was wondering about what the recommendation is during my period. Is it ok to do the breathing practices even if it feels good to do? Or better to skip some of them?
Also a great question. In general, when menstruating we want to support the downward flowing movement - Apana Vayu.
Some energizing breathing practices lift the energy up. Those we try to avoid on our heaviest days (1st-3rd day )
I will introduce you to some routines that are very beneficial but not recommended while having your period. Those I will specifically mention.
It's great that you are listening to how it feels for you. That gives you a good insight into what is needed for you. The Energizing sequence from this week you can perform, especially because it feels good.
For more information, I have added a whole article about the Feminine cycle below.
Q: My whole body is stiff so I skipped the yoga (did yoga 2 days now) is it better to continue to do yoga (matter of getting used to it) or better to skip if the body is stiff.
Thank you for your question. I'd always recommend moving when we feel stiff. Moving gently frees up the joints and the fascia, which helps to let your energy flow freely again. You can move gently and kindly with yourself. Maybe for just 5 minutes. Swaying side to side. Lifting the arms - no crazy stuff - just simple and natural movements. I have posted an 8 Minute Morning movement. Try this and let us know if that helps.
Additionally, ask yourself about where the stiffness can come from? Is it because of sitting a lot throughout the day? Not sleeping well? Or doing movements that are not serving you?
As we are more aware in our mornings now things can show up. They usually have a message for us that needs to be acknowledged to make the necessary changes.
Q: Do you have ayurvedic advice for muscle pain after exercise? I have this a lot, almost daily, for a long time. It gets worse getting older. I try to move and exercise daily, but sometimes my muscles are just aching too much. I love the grounding yoga practice in de morning, but hopefully, I can keep it up daily.
If it is over a long period, it is of course important to see a doctor (just as you did ) Who then analyzes exactly, also with the help of a blood picture, on a rheumatic cause, an autoimmune illness, possibly a Fibromyalgia examines.
Very often, it can have a different cause, such as menopausal prohibitions, too much chronic stress over a longer period, too little, too much, or improper exercise. Digestion also plays a big role.
If the food is not digested well and thus properly eliminated there is a risk of inflammation from there. A healthy, regular and satisfactory digestion is incredibly important for our health! It is, as always, an interplay of several factors, which in turn teaches us that everything is connected and we must look at ourselves as a whole. If stress lasts for a longer period, too much cortisol is produced. A very important factor to consider! Physical AND mental stress should not be a permanent condition.
If you have joint pain, also have zinc, selenium, vitamin D and vitamin B12 tested.
In Ayurveda, as mentioned, we also have a close look at the digestion. You can do this for yourself the next days. How often? How is the consistence? How satisfied do I feel immediately afterward?
What else can you do:
- Regular gentle exercise
- Meditation, Alternate Nostril Breathing, Walks in nature
- Mental Release - good talks - maybe with support
- Supplement Magnesium: Tablets, oil, bath, food bath (More below)
In Ayurveda, we recommend oil massages (More about it soon in our course!)
Either with an Ayurvedic specialist or self-massage
Dry brushing ( More soon about it soon in our course)
This is what I can answer from a distance. Hope that helps.
Q: Your suggestions regarding Fibromyalgia are very appreciated.
If you are diagnosed with Fibromyalgia I can only give some general recommendations, as I am not a specialist in this field. Asking for support from a physician, in some cases from a psychiatrist might be recommended.
Only very gentle massage
Supporting the digestive system
Stabilize daily eating patterns
Eating warm, moist food
What we do in the morning routine: oil pulling, tongue scraping
Deep Breathing pauses throughout the day
Reducing internal heat (Pitta)
Many studies in pain management note that by easing the symptoms of sadness and lethargy, they frequently see clients report a decrease. Having support - talking about what's happening and creating the desired landscape from there.
I tried to answer this question as best as I can from a distance. For more, I would need further information, and this I can only provide in a consultation.
But maybe there already some ideas that resonate.
- From one of our participants - Thank you so much for sending this in! I think, it is incredibly valuable.
Musculoskeletal pain during menopause
During menopause oestrogen (estradiol) blood values decrease to extremely low. This cause several symptoms:
Klachten bij de overgang (bron UMCG)
Typische overgangsklachten zijn klachten die vrijwel uitsluitend voorkomen bij vrouwen in de overgang. Voorbeelden zijn opvliegers en nachtzweten, pijn bij de gemeenschap en klachten bij het plassen. Atypische klachten zijn klachten die niet duidelijk met de overgang samenhangen, maar wel vaak door vrouwen worden genoemd. Bijvoorbeeld stemmingswisselingen, prikkelbaarheid, droge huid en slijmvliezen, pijn bij de gemeenschap, geen zin in seks, vermoeidheid of pijnlijke gewrichten.
There is the possibility to influence these low oestrogen levels by giving a bio-identical Hormone, Estradiol, in a very low dosage. This is called hormone therapy, this has a bad reputation because many years ago it was, based on less and very low evidence studies, assumed to a higher risk of breast cancer. Nowadays there is evidence that this therapy is very useful for women with complaints. Much more studies, high level of evidence, showed that the higher risk of breast cancer was minimal (about 1-2 more women on 1000 women), and the benefits are wider than what was supposed before: women who use hormone therapy for a period in the first part of their menopause are even more healthy after menopause: stronger bones, less risk on heart diseases etcetera. Read the scientific studies on this subject.
Moreover, I was convinced that being a 'yogi', I could cope with menopause just fine. Unfortunately, it didn't work out that way. Still, I was very sceptical about this treatment and denied it for a long time. But when my doctor shared the info about symptoms related to low oestrogen levels, I understood that this was maybe the only way to go (my doctor is very open to complementary medicine, as long as there is evidence, but this time she was strongly convinced about this treatment).
After reading the scientific evidence myself, I was convinced and started in early December. I was surprised to experience the joint pain reduced by more than 90% (had these symptoms already for more than 10 years), it took about 8 weeks to get there. Other symptoms decreased as well and this improved my life significantly. Talked about this recently with several good friends (all yogi's as well ;-) and was surprised they all had the same story and experience the benefits of this treatment.
I hope this info will be helpful. For instance, Dr. Monique van Zanten is specialized in this treatment, she works in 3 hospitals in A'dam (oa. VUMC). She works with bio-identical hormones in very low dosage, the lowest as possible. Not all GP's are sufficiently educated to advise and prescribe this treatment. Gynaecologists usually have a 'menopause-poli' carried out by experienced physician assistants who are educated for this treatment.
Excerpt from my book - The Magical Morning Method
The Feminine Cycle
Asking For help
If you experience some of the symptoms below, like sleep disorders or cramps during menstruation, lack of magnesium can play an important role.
Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. (
stabilizes nerve and muscle function
It reduces excessive stress reactions
increases mental and physical performance
enables efficient heart function counteracts cardiac arrhythmia
improves oxygen supply to the heart
enlarges blood vessels
Enzyme activator, among other things, supports the burning of carbohydrates and fatty acids (improves insulin sensitivity)
promotes bone formation, protein biosynthesis, nucleic acid synthesis
MAGNESIUM DEFICIENCY SYMPTOMS:
General poor performance
Calf cramps, muscle twitching at the eye/mouth
Excessive cramps during menstruation
Muscle hardening and pain
High blood pressure, cardiac arrhythmia.
MAGNESIUM SUPPLEMENTATION RECOMMENDATION
You can supplement Magnesium in form of tablets. ( Roughly 200mg Magnesium for an adult per day - please always check with your GP )
Absorption also through the skin, as an oil or bath addition.
Magnesium foot bath:
250 g - 425 g magnesium chloride hexahydrate powder in 4 liters of water at
approx. 37 °C in a bowl with water. Stir until it has dissolved.
Bath your feet for approx. 20-30 min
Dry your feet after bathing, do not clean with clear water
End Of Your Week Reflection