The Heart of Ayurveda by Lea Kraemer

Ayurveda is the longest continuously practiced medical system on the planet! I've been studying it's classical teachings since about 2005 and from the start I loved the idea of Ayurveda as the "Science of Life" because it spoke to the same wholeness and wellness of Being that comes alive in a really good Yoga practice. The root of spiritual psychology is right in the texts of Ayurveda, an ancient system that views mind-body-senses-being as a continuum. 

Yoga and Ayurveda merge very closely in their view of synergistic wellness. A healthy mind and body is one that supports joy, Ayurveda says, and the path for natural healing is in this wisdom. It's an emotional grounding that is one of Ayurveda's most welcoming aspects. You know how after a Yoga class the patterns of our lives can just start to naturally shift? Without force, the way we eat our lunch, or the way we think about scheduling the day, or even how we arrange our houses, just start to shift a little and it feels like things fit in place in a better way. I always hear students talk about this as they come in and out for classes  .... saying things like how their diet changed after a few months of Yoga ..... or how they notice the calm sound of their voice when they are speaking to their child. When our life-style practices spring from consciously observing our own tendencies, inherent reactions and even our vulnerabilities, we are understanding Prakriti, our very nature, and Ayurvedic Yoga is coming alive in us. 

Everything on Earth can be understood in relationship to its qualities. For instance, in everyone's life, day and night time have different energies and should have separate rhythms and practices around them. Maybe it's a lot for a blog ... but it's so nice to start to ponder these relationships that I'll include the"Twenty Types of qualities" here:

गु मद हम िनध लण सा मदृ ु िथरा: । गणु ा: ससू म वशदा: वशं त: स वपयया: ॥

Guru(heavy) X laghu (light in weight)       Manda(slow) X tiksna (quick,fast)               Hima (cold) X ushna (hot)

Snighda (unctuous) X ruksa (dry)               Slaksna (smooth) X khara (rough)              Sandra (solid) X drava (liquid)

Mrdu (soft) X kathina (hard)                       Sthira (stable) X cala (moving, unstable)    Suksma (stable, small) X sthula (big,gross) 

Vishada (non slimy) X picchila (slimy)

A great way to start working with the qualities and forces around you and within you is to notice what tastes you are drawn to. What foods are you missing out on? Are you creating balance in your mind and body at breakfast, lunch and dinner? Ayurvedic Yoga teaches that you will bump up your nutrition if you include all six tastes, but not in the same amounts! Are you over-emphasizing your fire? Or under-whelming your taste buds with a sugary palette? Watch which of the six tastes you go to and you will honestly see your tendencies in action! The Astanga Hridaya Sutrasthan says: 

During Winters, (Hemanta and Shishira) and rainy season (Varsa), sweet, sour and salt tastes should be especially used to support as our tissues build. Bitter, pungent and astringent tastes should be used more during Spring Season (Vasanta) to clean us out and keep our fire kindled. Sweet tastes should be used more during Summer (Nidagha) when we can get drained, and sweet, bitter and astringent tastes should be used during Fall (Sharath) when we are in transition. 

Just like the Yogis, Ayurveda teaches that to be healthy, one should get up from bed at Brahmi Muhurtha, as the dawn light is rising! Yes, it's an ideal, but you can do it if you allow your body to rise around 45 minutes before the Sun, around 5 – 6 am. That's the perfect time to meditate, practice Yoga and to balance your spiritual and physical self as the day-light is coming up around you. Many Yoga practitioners rise much earlier to catch this "ambrosia" and for me my ideal time to meditate is at 3:15a.m. 

This past year in a master's class with the DINacharya Institute I had the opportunity to go back and study Ayurveda's incredibly specific morning routine, from what kind of plant material is best for the bristles of your tooth brush to exactly how to clean your nose and eyes. It's all much more detailed than you might have imagined but Yoga and Ayurveda have in common this beautiful idea of waking up to our senses each day. Through special ways of washing and bathing, through Yoga and self reflection best calibrated for you, waking up by cleaning and clearing each sense will give your mind and body a luminous quality that seekers have been enchanted by for eons! We will investigate this higher level of Yogic balance in my upcoming workshop in March. Until then, if you would like to do a bit of self research, take time to clean and clear each sense each day, until .... smelling - tasting - seeing - touching - hearing .... are gateways to the clarity of your mind and power of intuition! 

And last, a kind of charming, curious teaching from a major Ayurvedic text. Don't hold on to crappy energy, is the take away. Be the person you want to be, don't diminish your self for those that are yucky. As life goes up and down, know how to feel like your Self. 

उपकारधानः यादपकारपरे अयरौ सपवपवेकमना,हेतावीयफले न तु

"One should be very helpful even to his foes, even though they are not helpful.

One should maintain a balanced mind both during calamity and prosperity.

One should not be envious towards wealth and happiness of others."

Page No. 20 Astanga Hridaya Sutrasthan

I am giving a workshop called the Heart of Ayurveda on Sunday, Mar 15, 2020 from 2:00 pm - 4:00 pm. I hope that you will join me as we explore. It's about radiance through conscious living and there will be a strong Yoga practice as well as discussion.

Meditations for Vaginal Steaming

"Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort"  -  Deborah Day

Vaginal Steaming:

How it Works:

Vaginal steaming (V-Steam) is a global traditional practice, that has been used by women across the world for centuries to maintain optimal health and vitality.  Using a specific blend of herbs suited for clients needs, vaginal steaming nourishes and tonifies the vaginal and uterine tissues. The steam helps to improve circulation, and alleviate symptoms caused by, or related to, congestion in these tissues, boosting circulation to the pelvis,  increasing oxygenation, dilation of blood vessels, and a relaxing of the pelvic floor muscles that tend to cramp or spasm before or during menstruation.

What to Expect in a Namaste V Steam Session:

You’ll sit in a comfy chair, wearing a silk robe, wrapped in a blanket, and offered a cup of tea to sip on. As you begin to relax, the pleasant steam will travel into the body, usually feeling a gentle sensation and warming. Our Steam Specialist will quietly check in with you over the duration of the session, monitoring the steam temperature ensuring your comfort. During the steam it is your choice whether you read, journal, meditate, set intentions or simply sit back and enjoy. Once steam is done expect to take some time to ground and reintegrate yourself back into your day.

Benefits:

The benefits of steaming are tremendous: deep relaxation, increased vaginal nectar, heightened libido and sexual sensation, circulation improvement, decreased PMS Symptoms, skin beautification, tightened and lifted vaginal canal, and scar softening. Steaming is believed to be preventative of infections, offers menstrual support: regulates irregular periods, cramping eases fatigue, headaches, abdominal discomfort and nausea. Steaming enhances fertility by clearing cervical fluids, helps relax the vaginal canal and cervix and nourishes the and tonifies the uterine lining.

V-Steam Plans:
(1) To maintain healthy uterine care and a regulate the menstrual cycle, women are encouraged to steam once a week for three to six months to receive optimal benefits. Contraindications include if you are pregnant, after ovulation if you are trying to conceive, actively bleeding, if you have an infection, and if you have vaginal sores or blisters.
(2) Women are encouraged to steam three days in a row before menstrual cycle begins to prepare the uterus for the natural cleansing of the vagina and three days after menstrual cycle ends to ensure all old residue, clotting, and mucus are removed.

"Every woman who heals herself helps heal all the women who came before her and all those who come after her" - Christine Northrup

Guided Meditations 

"Meditation practice isn’t about trying to throw ourselves away and become something better, it’s about befriending who we are." Ani Pema Chodron

Breathing Technique 

Begin by getting comfortable in your seat.  Feel your feet touching the ground below you.  Feel the crown of your head reaching up to the sky.  Soften your shoulders down your back. Begin by just noticing your natural breathing cycle.  Notice where the breathe moves in the body and what sensations come to you as you begin to relax.  As your ready, start to deepen the breath. Take three short and deep inhales through the nose, and three short and deep exhales out of the mouth, releasing tension in the jaw and making any sounds that may feel necessary.   As you’re ready begin to take a deep inhale through the nose for a count of three, following with a slow exhale out the nose  for a count of three. With each inhale feel the energy move up from the earth, into the uterus, up through the belly, and the chest.  Each exhale feel the air move out the chest, belly, uterus, and redirecting the energy back down to the earth.   Inhale feel the energy expand the body.  Exhale feel a sense of release.  Repeat this breathing, taking deep inhales, and slow exhales for a count of three or longer. Be gentle with the body, mind, and spirit.  The mind has a tendency to get distracted. Just come back to the breath.  It will always be there for you to return to.  Rather than achieving a particular outcome, use this time to establish a loving relationship with your breath and your body.

Connecting 

Place one hand over your heart and the other hand over the front of your pelvic bowl, right below the navel.  Begin by noticing the breath moving to the pelvic bowl, expanding it like a balloon, and up to the heart space.  As you are ready imagine a cord of light connecting your heart center to your uterus.  With each inhale feel the energy from the uterus move up the right side of the body to the heart, sending the energy of wisdom to this space. With each exhale feel the energy of the heart move down the left side of the body, into the womb, sending loving energy to this part of the body.  Create a cycle of energy moving from the womb space to the heart and from the heart to the womb space.  Begin to notice the deep connection between these two places.  Begin to align these powerful centers of the body--the womb, the place of intuition and deep knowing, with the heart, the place of love, rhythm, and kindness.

Letting Go 

Settle into a comfortable position and bring your attention to the center of your pelvic bowl.  It may be helpful to place your hands on your lower belly.  Notice any sensations, feelings, or qualities regarding your pelvic energy.  Begin by visualizing the steam rising up into your pelvis bowl and beginning to cleanse and clear your pelvic energy, like water washing over you or sage smoke moving around you.  Choose the element you are drawn to and visualize the water or smoke moving in a circular pattern and clearing each part of your pelvic bowl.  If there is a place that feels blocked or stuck, spend extra time there breathing into that space. Do not try to push anything out, but allow the element of choice to gently remove the stagnant energy.   Invite the water to wash into the earth or the smoke to lift into the sky anything that is not serving your body or being.  There, in the earth or sky, this energy will be received and recycled; it is no longer needed in your life.  Continue until you feel a sense of peace and clarity in your pelvic bowl.  Picture your pelvic bowl as an altar space and imagine placing your offerings here.  Offerings may include expression of gratitude for this clearing, requests for support to make changes in your life or break old patterns, images of your creations, or whatever else comes from your spirit.  Rest in quiet reflection and pay attention to the words or visions that come to you.  Listen for the guidance or comfort that comes from this sacred place.

Blossoming 

Our wombs are the center place of our creative energy.  When we set our intentions and on what we would like to create our wombs are powerful places to envision that creative energy manifesting.  Begin by finding a comfortable position and focusing on the breathe. Bring the awareness to the pelvic bowl.  Visualize a seed right at the center of your uterus.  Allow this seed to be a representation of what you are creating in your life.  This could be an intention of more support in your life, this could be a seed of financial abundance, this could be calling in of a new partner or career path.  Whatever it is that you are working on in your life, allow this seed to be that visual representation.  As you visualize this seed, begin to allow the steam from the smoke to gently wrap around the seed, giving it the proper nutrients it needs to grow.  With each inhale bring in the energy that helps to cultivate your seed, perhaps that is patience, love, kindness, or any other elements that help this seed to grow.  With each exhale begin to visualize the seed sprouting.  First start by seeing the roots moving down towards the earth, connecting you to the source of all creation. Then start to visualize the stem reaching up, moving to the belly, and through the heart center.  Continue to nourish your seed with what it needs.  Start to visualize the blossoming of your seed, seeing a lotus flower blooming out the top of your head.  Bring yourself back to what the original intention of the seed is.  What would it look like for this seed to blossom? What does it feel like? Taste like? Smell like? Sound like?  See yourself as this blossoming flower.  Remember yourself as the seed.  And be patient with the process of growth in between. 

You can book a vaginal steam session with Namaste online at: www.namastestudios.la

- written by Shira Barlas

Cookin' with Jazz - Rich and Creamy Horchata Muesli

Horchata Muesli 

By Jasmine De La Paz

When I first realized the next Breakfast on the Patio at Namaste falls on Cinco De Mayo, the first thing that came to my mind is Horchata. 

Horchata is a Mexican drink typically made from rice milk, cinnamon and vanilla, and is simply delicious. My husband requests Horchata frequently as he likes to add it to his iced coffee. The only thing I don't like about Horchata is the amount of sugar added, so I decided to sweeten mine with dates, and made it vegan by using almonds and coconut milk. It is time consuming, but is so worth it. The result is rich and full of flavor - making the muesli extra creamy. 

Vegan Horchata (serves 4-6) 

1 cup white rice
1/2 cup almonds
1 cinnamon stick
1 can whole fat coconut milk
4 dates
1tsp vanilla 
1 1/2 cups almond or coconut milk
dash of salt

Directions: 

1. Start by soaking the rice, almonds, and cinnamon stick in water overnight. Once done soaking, drain out the water, rinse through, and add the ingredients to a blender. Blend on high with the canned coconut milk until well blended and frothy. 

2. Pour mixture into a cheese cloth strainer, or nut milk bag, and squeeze as much of the liquid out as possible. 

3. Add the liquid back into the blender, and blend with dates, vanilla, almond or coconut milk, and a dash of salt! 

4. Store in the fridge for about 3-4 days. 

Horchata Muesli (serves 2) 

1 cup oats

3 tbsp chia seeds

3 tbsp flax seeds

2 tbsp coconut flakes

1 tbsp almond or coconut yogurt

2 - 2 1/2 cups Horchata

Directions: 

1. Add all the ingredients into a bowl, and mix together. If you notice it's a little dry, you may need to add more Horchata. Keep in the fridge overnight. Enjoy with added fruit, nuts, seeds, and extra Horchata! 

BREAKFAST ON THE PATIO

Join us for yoga, community, and nutritious food! 

Saturday, May 5th from 10:45 - 11:15am. 

Free to those who attend class before or after. 

Reserve your spot online here.

Cookin' with Jazz - Glowing Yogi Bowls

Glowing Yogi Bowls

by Jasmine De La Paz 

Like many things in life, I go through phases with chia pudding. There are times when I crave it, make huge batches, and eat it everyday for breakfast or for a snack. Then there are times when just the thought of chia pudding makes my nose scrunch, and I don't eat it for weeks. Well, lately I have been all about the thick, gelatinous pudding and am always thinking of ways to adapt it. 

A few weeks ago I strolled into a juice bar (I will not mention the name), and was perusing their fridges full of pre-made puddings, juices, and bars. Not to sound too presumptuous, but most of the items I found I could easily make myself (or already do), and really didn't feel like paying the hefty price for a chia pudding bowl. I did however notice their use of probiotics in puddings, and that got my brain going. The result is this Glowing Yogi Bowl - I added coconut yogurt as the probiotic to the chia pudding, which also makes it extra creamy. I was also wanting to re-create an orange creamsicle flavor, so decided to make orange coconut cream to swirl on top (plus it looks pretty). 

Glowing Yogi Bowls (serves 4 - 6)

Probiotic Vanilla Chia Pudding

4 cups coconut milk 

1/2 cup coconut yogurt (unsweetened) 

3/4 cup + 2 tbsp. chia seeds

4 1/2 tsp. pure maple syrup

2 1/2 tsp. pure vanilla extract 

Orange Coconut Cream

1 cup orange juice (I juiced a 2-3 oranges)

1/2 cup coconut milk (the thick cream from a chilled can) 

2 tsp. maple syrup 

squeeze of lemon juice 

Directions: 

1. For the chia pudding, blend all the ingredients together except for the chia seeds. More the mixture into a bowl, and slowly stir in the chia seeds until well combined. Let the mixture sit for about 5 minutes, give it another stir, and then place in the refrigerator, ideally overnight. 

2. For the orange coconut cream, juice your oranges (I used a variety, including one blood orange to make the color pinkish). Add the juice with the rest of the ingredients to a blender, and blend on high for a couple minutes. Pour into a jar or bottle, and let is cool in the refrigerator for a couple hours. Once ready to use, you will need to stir or shake it up to combine again. 

3. Add chia pudding to a bowl, top with coconut cream, granola, fresh fruit, and edible flowers! 

BREAKFAST ON THE PATIO

Join us for yoga, community, and Glowing Yogi Bowls! 

Saturday, March 10th from 10:45 - 11:15am. 

Free to those who attend class before or after. 

Reserve your spot online here.

For more recipes and food inspiration, follow Jasmine on Instagram. 

Namaste! 

Cookin' with Jazz - Pumpkin Spice Overnight Oats

 Pumpkin Spice Overnight Oats 

by Jasmine De La Paz 

October is my favorite month of the year. It's the month I was married, the weather starts to change, and Halloween occurs (yes, I love Halloween). But honestly, the main reason it's my favorite month is because of pumpkins! The minute I see pumpkins appear at the farmers market my mind starts racing with all the possibilities of how I can incorporate them into recipes. 

Although it's not full on Fall in southern California, we can still devour all the amazing fruits and vegetables in season. I love this recipe, as you have all the warming Fall flavors but can still enjoy the oats chilled until the weather starts to cool down. This is similar to my Mindfulness Muesli but I made a few adjustments by incorporating pumpkin puree (fresh is best, but canned still works), and crunchy almond butter. It is so creamy but with a light crunch from the almonds. It also tasted like pie! 

Pumpkin Spice Overnight Oats 

(Serves 2) 

1 cup gluten free oats

1 cup almond milk

1/2 cup pumpkin puree

¼ cup crunchy almond butter

3 tbsp chia seeds

1 tbsp flax seeds

2 tsp maple syrup

1 tsp vanilla

1 tsp lemon juice

¼ tsp cinnamon

¼ tsp nutmeg

dash of salt 

Add all the ingredients to a bowl, and mix until well combined. Cover the bowl, and set in the fridge over night to let it work it's magic. Serve chilled or warmed with granola, fresh fruit, and a huge dollop of coconut whip cream if you are wanting something similar to pie! 

I know, this post is coming a little later than usual and I apologize for that. Last week was our last Breakfast on the Patio of the year, and I would like to thank everyone who attended and enjoyed coming together and having food with our Namaste community. I am truly honored and humbled by the positive feedback I received and so grateful to have gained so many new friends.  

I have compiled the recipes we enjoyed this year below, as well as a picture of our last breakfast together. We will return next Spring! Feel free to follow me on instagram for more recipes and inspiration! 

Cinnamon Oats with Stewed Maple Berries

Humble Summer Berry Crumble

Chocoalte Chia Pudding 

Grateful Granola

Apple Spice Ritual Bowl

Mindfulness Muesli

Orange Cardamom Chia Pudding

Cooking with Jazz: Apple Spice Ritual Bowl w/ Berry Compote

Apple Spice Ritual Bowl w/ Berry Compote
by Jasmine De La Paz

I love to cook, and spend a lot of time in the kitchen. I found the meals that taste the best, are the ones I prepare when I am totally calm, relaxed, and patient with the food. When you take the time to really put thought and effort into your cooking, the results are so amazing! I feel we need to treat our food with respect and honor all the nutrients and energy it provides for us. Too many times we rush through preparing and eating meals, just to hurry back to day to day tasks. I totally understand this, as life is busy! However, it is so much better for your digestive system to plan meals in advance, prepare them so they are as nutrient and digestible as possible, and put care into the creation. When you have a healthy digestive system, you have a happy and healthy life - trust me!

I like to "infuse" my food with high vibrational sounds! I know this sounds kinda crazy, but if you have taken my yoga classes you know I love to incorporate sound healing. Not only does sound healing help my meditation and yoga practice, but it also infuses my foods with positive energy. You know how some people talk to their plants to help them grow? Well, the same applies to food (especially if you are growing your own fruits / vegetables). My ritual is to play very relaxing music, such as Laraaji while I am cooking. I also brew my kombucha in my sacred space, so that it absorbs sounds from my crystal bowls and gongs. You can also simply send positive thoughts to your food while preparing it! Find a ritual that works for you, and roll with it. I promise your body will thank you for it later.

This Apple Spice Quinoa Ritual Bowl is so delicious, full of a variety of proteins, healthy fats, probiotics, fiber, and high vibrational energy!

Apple Spice Quinoa Ritual Bowl

Serves 2
1 cup cooked quinoa (soaked in water overnight / made with coconut milk)
1/2 cup oats
1 cup almond or coconut yogurt
1 cup almond milk
1 tbsp chia seeds
1 tbsp flax seeds
1 tbsp raisins
1 tbsp maple syrup
1/4 tsp almond extract
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cardamom
1/2 apple grated


Directions: 

Soak your quinoa in water for 3-4 hours. Rinse and drain, and cook with coconut milk. If your coconut milk is divided, simply blend the coconut cream with the water for a smoother consistency.


Once quinoa is cooked and cooled, throw everything together in a bowl, stir, and leave in the refrigerator overnight or for around 6-8 hours so it fully absorbs the liquid and flavors, and the oats and seeds have enough time to break down enzyme inhibitors and become less acidic. Always remember to soak nuts, seeds, grains, and beans to improve their digestibility and unlock nutrients.

We will be serving this at our next Breakfast on the Patio, May 6 from 10:30-11am - it is F R E E for those who attend a class at 9:15am, 9:30am, or 11am!

Reserve your spot online today!
namastehighlandpark.com/workshops