Saturday, December 29, 2018

2 x Ayurvedic Recipes that are Cooling, Low Cal, High Protein, Pitta Balancing & Tasty

Hello everyone,

Happy Summer-time in the Southern Hemisphere. I happened to be at Bunnings the other day and the lady working in the fans department shared that we will be expecting 40 degree days most of summer. My Pitta heart sank hearing that but at the same time, I felt excited to get to eat all the summer foods, that are great for me. So I've listed below 2 of those recipes.

Sago / Tapioca is typically great for cooler weather, but because of its sweet post digestive effect it offers a satisfying effect for Pitta dosha and when made dry-style great for Kapha dosha too. This dish is possibly aggravating for Vata dosha as its quite dry and drying but in summer everyone can enjoy it if served with a side of spiced buttermilk drink, Takra (recipe below), which will help with best digestion.

Tapioca is astringent and starchy and will have a lightening and drying effect so make sure you stay hydrated.


1 cup of pre-soaked Sago pearls
2/3 cup of roasted peanuts, ground with black pepper and salt to taste (my teachers tip)
2 small boiled and cubed potatoes  (Note, in this picture I used bitter gourd)
1 teaspoon finely chopped ginger
8-10 curry leaves
1 green chilli chopped
1 teaspoon cumin seeds
2 tablespoons of grated fresh coconuts
1/2 to 1 teaspoon raw sugar
1/2 to 1 teaspoon lemon juice
3 tablespoon of ghee / vegetable oil
rock salt as required

1) Mix the coarsely ground roasted peanuts and black pepper with the pre-soaked Sago pearls
2) Heat the oil / ghee in a fry pan and fry the cumin first, till they crackle and brown. Add the cury leaves, chopped ginger and chilli until the raw ginger smell goes.
3)  Add the potato and saute
4) Add the Sago pearls and keep stirring, till they lose their opaqueness and become translucent which means they are cooked. Avoid overcooking because they will stick or become lumpy
5) Add the fresh grated coconut, lemon juice and mix all of it well

When serving, garnish with a slice of lemon and some chopped coriander leaves.

It's best served warm.

TAKRA - Ayurvedic Buttermilk drink


1/4 cup fresh cold yoghurt
3/4 cup purified cold water
1/4 teaspoon cumin powder
1/4 teaspoon chopped coriander leaves / cilantro
1 pinch rock salt

1) Blend the cold yoghurt for 2 minutes and add the cold water to blend again on low for 2 minutes more
2) Collect and discard the fatty froth from the top
3) Add the 3 spice and herbs and stir in just enough to mix them in evenly.

This drink will balance most doshas and is perfect to improve gut health. Only drink this in the day.

Its best served at room temperature.

Now I usually steer clear from sharing recipes because food is like medicine for some while poison for others. So please don't over do it with any of these dishes. And when you learn to eat Ayurvedically, your diet consists of a variety of foods to support your health and goals. So, just a warning that the sago khichri is not to be had daily.

On another note, let me know how you went making these dishes and if you enjoyed them.

By the way if you don't know what your dosha is, I will soon send through a quiz.

Hope you are enjoying the holidays and have your plans ready to make 2019 count!!

Supriya Roy (Ayurveda Practitioner, Founder of Seva Yoga)

Wednesday, December 12, 2018

Set Up For Success in 2019 - My 5 Step Health Goal Setting Process

I'm really sorry that I couldn't host this online as originally intended. But here is the DIY version of my very quick 5 steps to Health Goal Setting process.It should'nt even take more than 60 minutes if you really block the time out for it.

But first, let's connect. Are you one of them who ARE feeling the pressures to up your game in 2019? And feel like 2018 didn't even start the way you planned it back in December of 2017?!!

Or are you half knowingly putting a band aid over things by saying "I'm choosing not to stress. i.e. I'm just going to ignore my shortcomings in 2018 and give it my total best in 2019. It's my year, and I already have my action plan from 2018 ready to go".

Well, I wanted to share with you that neither versions are unnatural because end of a year is always a time for making sense of things to celebrate and draw inspirations from. But just the word GOALS can stir up turmoil in some... so I thank and honor you for reading this far on.

Looking back on my journey, I completely avoided setting goals. It wasn't till I turned 29 that I started to look back and reevaluate my time on this planet. Yes some call it Saturns Return and I had also lost my father. I started to ask for more from my life. Deep inside though I was actually really afraid of failing and feeling let down thinking I'll just give up anyway. Because that's how I knew myself when it came to my health.

Over the years I've been able to overcome my fear of failure by taking 1 step at a time. At 29 I realized that our time on earth is limited and that it was time to take meaningful action to make this life count. It's the value that drove me to learn setting goals in my life. But the goals had to feel right, exciting, inspiring, and that helped me learn and grow into a better version of myself. Learning to set goals also taught me the skill to turn my ideas and dreams into realities infused with my intentions. So I understand if the word goals triggers an emotional response from you, but my goal setting process is something I'd love you to try BEFORE you set your SMART or actual goals.

This 5 step process is a culmination of the common thread of teachings I have learned from my mentors in Yoga, Ayurveda and business development. And that is to start with identifying the Intrinsic values. So there's no 1 name to this process because they each have said it in their own way. And I have learned to create 1 quick process to use daily. It has worked for my clients, and myself and my day to day actions is governed by this process. So I hope it will help you too:


Think of the last 12 months and write down:

1) What were the top 5 improvements / achievements in your mental / physical health this year? Eg: You might write down a pose you achieved but also write down what was the shift / special energy you felt that marked it a highlight.

2) What did not work in maintaining or achieving your health and energy goal this year and Why?
1.What didn't work is getting up at 6am for consistent productive days at work, because I was going to sleep at 12am. Or
2. I caught the common flue 6 times this year and that affected my performance and experience everywhere.

3) From right now, Decide who will you no longer Be? Write down at least 1 for each lesson learned at point 2.

Eg: Lesson 1. What didn't work is getting up at 6am for consistent productive days at work, because I was going to sleep at 12am. = I just don't deprive myself of sleep.

Lesson 2. I caught the common flue 6 times this year and that affected my performance and experience everywhere. = I apply correct self-care to prevent getting the flu.

Not I'm no longer willing to stay up later than 12am or I just prefer not to stay up late. Make it as specific and powerful as
I'm just not _______. 
I don't do _________.
I am never ________.
I am not ________.

4) Who do I want to Be when I am in my truth? Select 3 to 5 words that resonate with, for who you want to BE in your day to day activities. Then in 2019 daily set a reminder in your phone or on a journal with messages like:

I am in my truth when I am being Loving, Kind, Generous. Or
I am in my truth when I am Connected, Joyful and Influential. Or
I am in my truth when I am Supportive, Generous, Self-caring.

Pick 5 of your personal values that will motivate you every single day.

Mine are Joyful, Grateful, Courageous, Self-Partnered. And I feel into it everyday when I do my journalling as part of my morning routine.

Now you have a reminder to help you show up as the person you want to BE.

5) Give your health and energy a rating from 1 to 10 with 1 being least satisfactory to 10 being amazing:

10 is for your health and energy supporting all your endeavors, goals and dreams in your life. You are emotionally balanced allowing yourself to feel whatever needs to come up, without stifling or being overwhelmed by it and can accept your emotions without judgement. You exercise 5 days a week, your diet and lifestyle are aligned to your body-mind-energy constitution for the season. And you feel confident, cared for and connected to your body, mind and spirit.

Then write down 1 inspired action you will take TODAY toward improving your health rating. And daily write down / acknowledge / celebrate that 1 thing you did that helped you align to your health goal. Lastly, set yourself another inspired action goal for the next day (you can repeat each one every day if it made sense).

Examples of inspired action could be:
-Take yourself for a 1 hour walk outdoors.
-Switch off all electronics 1 hour before bedtime.
-Do a shopping list of groceries to match your Dosha in this season, so you can start eating right, right now.
-Identify what do you need help with most? Remember you are not meant to do it alone.

Okay my friends, that is it!

Along my journey, I have found taking a values based approach to setting measurable goals have really helped me scale my health and achieve long term success. Once I decided on my values, my path got super clear and results came much faster. I have also found feeling confused is a sign of lacking this direction and so knowing what was truly important, and practicing to BE more of who I am in my truth is what has helped me most along my journey.

Of course if you didn't know I am running a Health and Practice Mentorship in 2019, which is going to be all about living a lifestyle based on values and setting real measurable goals following the Yoga and Ayurveda frameworks. For the handbook and more info send me an email HERE

While I've yet to write an article on Ayurveda, can you let me know one thing? If you could sit down 1 on 1 with me and ask me a question about your Health and Energy; What would you ask? What are you struggling with? What would you love help with?
Send me an email HERE

And if you have feedback on my 5 step goal setting process or wanted to share how you found this article. Please do, your feedback matters a lot. Of course hearing it in person rocks! But feel free to share it with others and leave a comment below as well.

All the best for the rest of 2018, if I don't see you.

Supriya Roy (Ayurveda Practitioner, Yoga Teacher Trainer & Founder of Seva Yoga)

Monday, November 26, 2018

How I described Seva Yoga to Julie Owens our MP

I had the opportunity to meet with Julie Owens (member of parliament) a couple of weeks ago and you might be wondering why, so I'll tell you quickly.

photographed by: Balzinder Balz
I simply needed guidance from someone that had their finger on Parramatta's pulse and were deeply invested in the community's greater well being. I had met Julie Owens a few times at the local festivals and always found her to be interested in promoting multiculturalism. I found that she saw things from a broader perspective and was highly appreciative of the diversity in Parramatta. So I wanted to reach out to her for some guidance for how I could connect better with this community with the services we offer at Seva.

Our name Seva itself means self-less action and the tag line Compassionate Action is a mindset to serve from a place of having felt our own pain to offer connection to others in a meaningful way. Yoga and Ayurveda have always supported me to care for myself compassionately and I personally think that with the rise of the digital age there is a huge shift toward the laptop lifestyle. This is where its more convenient to do things via a screen than in person which is why there has also been a bigger demand for yoga and alternative self-care education. The education needs to be made available to everyone so they become empowered and know how to support their personal lifestyle with skills and awareness which keep them connected to their body and emotions at all cost.

Even though Julie recognized me, she needed some clarification on how Seva Yoga is different to other studios and alternative arts in the area. She said she had recently met with "Traditional" yoga and "Hot" yoga studio owners from the area and that they were indeed very different from each other, and while I felt sad she had not yet come to visit us, I knew it was my fault for not having advertised our studio better. So I gave her a brief run down on what we are doing differently to respond to the need for better education in mental health and self-care in the community:

1) I explained to her that Seva Yoga is an independent brand of yoga. It is offering mentored training programs that teach students how to integrate yoga into daily life, which goes beyond just the physical practice. Its a brand that promotes an individualized and holistic approach to mental health; an issue our generation is uncomfortable talking about until it goes out of hand. What we mean by individual branding means is that while there is a lineage we borrow our practices from, we follow a person centered protocol to teach ways to adopt individualized practices through mentoring and developing relationships.

2) We offer Ayurveda and Yoga in our curriculum both as regular practice and therapeutically. This means it is a full circle practice and pathway for holistic health care. It considers that to be able to practice and benefit fully from Yoga, we don't practice harder poses without the right preparations. To meditate we don't just keep sitting through pain and distractions. But we begin to take the practice beyond the yoga mat. There has to be an awareness to diet, mindset and lifestyle that prepares and keeps the body in a state to practice yoga and meditation. This is what makes any or all the difference to the person in the long run. Traditionally Yoga is taught 1 on 1 and this is the reason for it. Otherwise we are all like hamsters on a wheel, running the same wheel day in and out.

3) Lastly, it's always been about connection and community at Seva. Whenever possible and successfully throughout the years we host events, completely free to the public and our members. We believe in inclusivity, family, collaboration and involving the community in celebrating life, health and spirituality. Diversity is a big part of the scene at Seva and we appreciate that everyone's culture has so much color and richness that we each can learn from.

During our conversation about the attention to diet and lifestyle, Julie shared about her own morning routine, and tips on how to peel a boiled egg without getting the shell stuck. She mentioned that she mentors other busy people to embrace being inconsistent and okay with self-care (which I will write about on another article) and on the topic of self-care I got to share with Julie how to make gas free lentil curry  :) :) she loved the science of it (aka Ayurveda).

She said she will come and visit us but told me to focus a little more on connecting with the right audience in the area.

So it was helpful to meet her in that I came away knowing just how different we are to other studios in the neighborhood. So in 2019 I will focus on raising more awareness of our studio in this way  while continuing to run the holistic self-care programs we already run for Corporations and Individuals from Beginners to Masters.

So, I was wondering if you've been reflecting on your yoga journey at Seva at all? Do you feel that you could support yourself better by improving your knowledge on self-care? My only advice is don't put your health at number 2 of your priorities list. If you have any questions, I have some time this year during the week days to chat with you. So feel free to book in a free 30 minute discovery call to know more about our programs or just what you can do right away to support your well being journey.

Our Programs in 2019 to help Personalize Self-care are:
*Private Ayurveda & Yoga Consultations - 2 hour
*200 Hour Practice & Health Mentorship
*500 Hour Certified Integrative Yoga Teacher Training

Supriya Roy (Ayurveda Practitioner and Founder of Seva Yoga)

Hey, if there is something you think we do differently to other studios, and its not mentioned here, let us know HERE

Tuesday, November 20, 2018

3 Easy Practices for Better Eyes - Yoga & Ayurveda

I remember the first time I received a Netra Basti - an Ayurvedic treatment for tired eyes. After the treatment the muscles around my eyes immediately felt rejuvenated. It was only after receiving the treatment I realized how dry and malnourished my eyes really were. Don't laugh but it felt like someone sprayed WD40 into the squeakiest part of my eyes. Another profound effect was a gentler gaze on the world and enjoying a deeper night's sleep which followed for at least a week. I noticed an improvement of upto 3 times in functionality, from just a 30 minute treatment. I was amazed!

Since 2016, as I opened a yoga studio, it was a sudden shift in gear into the entrepreneurial world, studying a full time load, with regular travelling- it was Christmas Eve of 2016 when I handed my assignment in I realised that something had to change. I was either going to have to drop one ball or move forward with a sustainability plan, especially with my personal practices. I made a conscious effort to plan my self-care in such a way that I could sustain it long term, so my body didn't feel cared for one day and ignored the next.

A few years down the track, my daily routine is all maintenance style practices of quarterly regimes. It's been very sustainable and feels really practical for me. I am able to stay aligned to the seasonal changes and that way I feel less reactive to change in seasons. It's given me a feeling of self-confidence and emotional stability along the way.

In the pre-ayurveda (2015) days I used to find it really difficult to stay consistent with my self-care routine. For me, being healthy was an all or nothing kinda' thing. And everything I did felt intense, not to mention not sustainable.

Overwhelm is an attribute of the Fire element in us all that gives us our fire to do better, but if un-managed can also lead to burnouts. The Fire element in Ayurveda makes a part of a combination named Pitta. The Pitta Dosha's qualities are very sharp, intense, light, penetrating and hot and is present in everything like our bodies, organs, systems, personalities and even the way we think. One of the seats of this dosha / element is in our eyes, our sense organ for the sharpness we can perceive the world with.

The sub-type name of Pitta dosha that generates eye sight and gives it's power is called Alochaka Pitta. To maintain Alochaka Pitta's balance we have to live a sustainable lifestyle.

Our eyes are one of our major sense organs of SIGHT, and a source of CONNECTION and LEARNING. They are constantly in use for the Vision. Vision is the way in which we are inspired and experience beauty. The eyes are major gateways for us to engage with and experience life to its fullest.

So a very sustainable way to care for the eyes would be to look at ways in which to give them support EVERY DAY. Why? Because as with anything in life, the more we use it, the better we need to care for it, so it can be kept useful.

When I did a search for the Top 3 causes of eye strain for us urban people, I found and article released in September 2018 by The Eye Practice, which shared:
1) Computer Overuse - Overuse of all digital devices cause eye strain and their patients over time develop Computer Vision Syndrome.
2) Underlying Vision Problems - Uncorrected vision or muscle imbalances from using the eyes for intense tasks like overusing computers or prolonged periods of driving.
3) Poor environmental factors - the brightly lit work spaces, air-conditioned offices and poor ergonomics causing poor posture affect the eyes because our bodies and eyes have not yet evolved to keep up with the digital age.

So while at work or the home office, why not try these 3 tips to reduce daily exposures to risk:

1) Improve your hydration to avoid dehydration from the air conditioned environment.

2) Blink more and set a timer on the computer / phone to look away from the screen every 30 minutes. You can practice some neck movements while looking away.

3) For all digital screens use a blue light filter app like flux.com 

4) Check the ergonomics of the desk, chair and keyboard that they are positioned well to support best posture for the 8 to 10 hour days ahead.

When I'm not at the studio, just like everyone else I'm at my office, where I spend as long as 8 hours or so on a desk. I have personally found these systems helpful but I also have other practices in place, of which I wanted to share my Top 3 potent and easy to do practices with you.

I recommend starting with 1 daily and then building up to all 3 for the daily maintenance of your Eye Health:

1) ROSE WATER wash: This is especially great on a hot day and for Pitta dosha people. Daily use a dropper and apply 2-3 drops of organic rose water and use in each eye. Rose water is excellent for soothing dryness, prevents cell damage due to its anti-oxidants, removes dust particles. You can do this for your children that suffer from allergies or dryness too.

2) YOGA for better Eye-sight: You can start with simple circling of the eyes. Starting with your gaze on the nose, make 5 slow, perfect circles in each direction keeping your lips, jaws and mouth relaxed.

3) NUTRITION Ensure you have a good intake of Milk or Vitamin A, dark green leafy vegetables / spinach, Indian Gooseberry, Citrus foods like oranges and lemons and foods rich in B12 and vitamin C, Vitamin E like almonds. These will keep your eyes strong.

Now with all said and done, you or someone you know, might be experiencing regular headaches, have dark circles around your eyes, your sleep might be disturbed, you have tech neck, jaw pain and are having difficulty regenerating the eyes through the daily practices. Consider a deeper treatment to get you back on track.

Book in an Ayurvedic consultation and once we have a good idea about your dosha and your tendencies, you can receive a Netra Basti treatment that will aid with all of the signs you are noticing and put you back on track for new balanced quarter ahead. Click to read what is Netra Basti

I hope this article was helpful and inspired an easy start to daily care for one of your major sense organs.

As my teachers and mentors would tell me - Never underestimate the power of simplicity. The practices might seem easy and simple but with mindfulness and regularity we can regenerate health, naturally.

If you liked this article, please press like, share it with someone that spends a lot of time in front of screens or with weak eyes and lastly, let me know below which self-care practices you will put into place straight away.

Supriya Roy (Ayurvedic Practitioner, Integrative Yoga Teacher Trainer at Seva Yoga)

If you would like to learn more on self-care for specific problems including Yoga for Better Eye care  - Reply with your email address + name here..

Monday, October 29, 2018

Prevent Dehydration - The Ayurvedic Way

NOTE: This article is not about the benefits of drinking water. 
Read on to understand your body's signals, what kind of water you need to be drinking to quench the thirst of a dehydrated body and a short story about me and water. :) 

One of the key channels (srota) that regulate the water transportation in our body is called the Ambuvaha Srotas in Ayurvedic Medicine. 

"Ambuvaha (uddakavaha) srotas: its chief organs are talu (palate) and kloma (pancreas), it gets vitiated by ama, fear, excess of alcoholic drinks, dry foods, suppression of thirst etc. Severe thirst, dryness of the mouth, ringing of the ears and unconsciousness are signs of its vitiation, treatment for these is the same as that of trishna (thirst)." (1)

The channel itself doesn't correspond to a system but shares a functional integrity with the food processing channels. Dr. Vasant Lad explains it as "the mucous lining of the large intestine is the Water carrying channel, whereas the GI tract itself is the digestive process channel." So there is a connection to their functional integrity. 

The water carrying channel also corresponds to the very vital physiological function of the body: the fluid and electrolyte balance, for which the Pancreas plays a major role for its endocrine aspect that helps produce insulin from the food / water we eat/drink. 

Dehydration is known as a key disorder of this water carrying channel, which can be caused by excessive fluid loss (#hotyogis take note) or having dry mouth and feeling thirsty - pay strict attention that these are all signals of the body being dehydrated. 

A recent article in Medical News Today, shared that the top 3 general causes of dehydration seen are:
1. Diarrhea and Vomiting most common with children. 
2. Sweating especially as the hotter season approaches for adults. 
3. Patients of Diabetes 

In Western medicine the most common symptoms and progressions of dehydration are: 
Dry mouth, dry eyes, lack of sweating, yellow colored urine, muscle cramps, nausea and vomiting, confusion, dizziness, and eventually coma and death (in the case of diabetics or alcohol related). 

The Ayurvedic system understands it as "due to evaporation of saumya (watery) dhatus (tissues), causing trishna (thirst) leads on to dizziness, causing increased tremors all over the body, feeling of increased heat, burning sensation and delusion. General features of dehydration are dryness of the mouth, non-contentment by drinking water, aversion to food, feeble voice, roughness of the throat, lips and tongue...disorderliness of the mind." (2)

So what all this means is that feeling thirsty, should not be taken lightly. By the time the body is feeling thirsty it is already dehydrated and some unwelcome but really common and overlooked symptoms are:

1. Sluggishness
2. Feeling Foggy headed
3. Headaches and
4. Acidic feeling in the body

My personal story with dehydration has been quite a source of reflection for all the problems I faced and the transformations I have experienced in my current life. 

I spent the first 13 years of my life in South East Asia, where I grew up drinking fresh coconut water and home made digestive spiced drinks. My family always had to force water down my throat since I found it boring to drink since very young and lead a very active lifestyle with summers being very hot. As we migrated to Australia fresh coconuts or spiced drinks were no longer a regular thing but I found a liking to spiced chai and homemade Lassis but I wasn't as active as before. While I never developed a liking for take away or soft drinks, water was still not a favorite until very hot weather hit Sydney. 

Fifteen years later when I started earning and paying for my own drinks, I always opted to pay for a potent beverage, and it wouldn't feel satisfying to have paid for a pot of herbal tea or the room temperature mineral water. Especially when everyone else ordered something sparkling or alcoholic. 

Mind you, it was partly my naivety and the social me, that would try to keep up with the rest and end up feeling like crap afterwards for not knowing how to care for myself. A few more years later, frequenting pubs and restaurants became quite a regular thing and I never wanted to pay for water, or a warm tea when out (since I could have just stayed home for that!). Unfortunately I just didn't have the awareness nor the understanding of my personal behaviors in how they were contributing to signs like: Waking up regularly with a dull headache, or feeling lazy first thing in the mornings, and being really emotionally reactive in life. 

Funniest thing is I honestly thought that I was living a balanced lifestyle since I was doing a bit of everything in life - but you know, it takes these experiences to learn from and only in 2015 I had a chance to become aware of my personal health. When I reflected, I tracked that every month I had experienced water retention and slight weight gain during the pre-menstrual days but before this, all my friends and a lot of women I knew would just accept these symptoms as PMS and close the book. I also tracked that my lack of desire to drink water was because I found it difficult to retain water so I would drink only minimally since, everytime I would drink I would go immediately and I would find it annoying- so unconsciously I was avoiding drinking water. 

So as part of my healing, I got on some herbs, made changes to my diet, mindset, lifestyle and revised my personal values. Slowly the monthly symptoms of water retention and not wanting to drink water passed. 

One of the unsuspecting patterns that I had also adopted while constantly being slightly tired was that I ate a lot of foods that were high in sugar or would give me an immediate energy boost. This over time would have lead me to Diabetes, because of the jumps in my blood glucose levels. Mind you I also have family history of Diabetes and various types of Cancer to be concerned for. 

I thought I was eating "healthy" energizing foods because I was eating fruits!!! You already know about my story though on how I overcame the low iron issue on this blog.  

Along my life and Ayurveda journey I have met many women that talk of drinking liters of water and still have dry skin, feel tired and thirsty. The tiredness is coming from the lack of hydration and drinking the wrong water (yes that's right) is as good as not drinking water when things are so dire. 

You see by the time our body tells us we are thirsty, is is already dehydrated. And if we have attempted to hydrate (with the wrong water or sources of sustenance) but still feel thirsty, it can be a sign that the body needs hydrating on a cellular level. 

So Ayurveda recommends the following:

Instead of drinking normal temperature water, boil the water to make it sharper and more penetrating. 
By making it sharper and warmer, it can enter the tissues that normal or cold water cannot.

Try this Ayurvedic Cleansing Water:

Bring two cups of water to boil in a stainless steel pan (do not use aluminium), let the water boil for 2-4 minutes, then add the following:
1/2 t. whole coriander seeds,1/2 t. whole fennel and let steep two 1” slices of fresh ginger root

Let the tea sit for 10 minutes with the spices releasing their herbal properties into the water. Then strain out the spices to store inside a thermos / flask to sip throughout the day. 

This recipe is to quench thirst, aids in digestion and removes impurities from the body's micro channels that cold water cannot reach. 

For better results you can drink 1 glass every morning on an empty stomach daily to see the usual fogginess, headaches or indigestion reduce. 

I have a question for you:

What is 1 of your single biggest challenge when it comes to keeping hydrated?
Please comment below this article and share your story.


1. KR Srikantha Murthy tr. Asthanga Sangraha Sharirasthan Ch 6 quoted from Ashtanga Hridayam Chowkhambha Krishnadas Academy Vol 1 p 403 footnote

2. KR Srikantha Murthy tr. Ashtanga Hridayam Nidanasthanam ch V v 46-49 Chowkhambha Krishnadas Academy, Varanasi

Monday, October 8, 2018

9 Easy Detox Tips for Spring

Hello Spring! 

Or is it hello hay-fever, congestion and feeling sluggish for you? 

Spring is a season of birth, new beginnings, renewal, and growth, a time for the earth to make manifest the latent potential within all things. Seeds are germinating, flowers budding, insects buzzing, leaves unfurling. And despite our growing separation from the natural world, we are deeply affected by this gentle stirring around us. Our physiology senses a natural opportunity for a fresh, clean start; our bodies are primed to lighten things up, cleanse ourselves of any accumulated imbalances, and rejuvenate our deepest tissues.

As the natural world emerges from its long winter slumber, it is common to experience a renewed sense of joy and inspiration. But for many, the spring season is also associated with:
- Colds,
- Congestion,
- Hay fever, and
- Allergies


In Ayurveda, Spring is governed by the Kapha dosha, which is one of three Ayurvedic Doshas and it has the qualities of being heavy, dense, wet and cool. As these qualities are naturally increasing during this month in nature, they are also increasing in your mind and body. When Kapha is in balance it provides strength and stamina, immunity, peace, love, generosity, and good memory; it lubricates the joints, as well as provides sufficient mucous to protect the mucous membranes of the sinuses, lungs and stomach.

When Kapha is out of balance, you might feel sleepy, mentally dull or depressed; you may have limbs that feel heavy, sluggish digestion, colds and flus or feel puffy due to fluid retention. One of the most common conditions experienced in spring is the excess production of phlegm and mucous. Sinusitis, asthma, lung conditions, hay fever and allergies are all aggravated and prominent during this month.

As spring is the natural cleansing season, it is best to utilise this energy to clear out excess Ama / toxins and accumulated Kapha to avoid the undesirable conditions mentioned above. So what can we do to support the body’s natural process of detoxification at this time of year?

Here are 9 tips on how you can gently help the body's detoxification at home:

1. Avoid heavy food since they will aggravate allergies, water retention and sluggishness. This includes all dairy, wheat, yeasted breads, meat, refined and processed food, left overs, canned food, baked goods, refined sugar and oily food.

2. Meals should be light, warm and simple – lightly cooked vegetables, grains and legumes cooked in small amounts of ghee or coconut oil.

3. Eat bitter greens such as kale, rocket, spinach, mustard greens, nettle and dandelion leaf as these stimulate the release of digestive enzymes and enhance liver function to support detoxification.

4. Include pungent, warming and drying spices such as ginger, turmeric, garlic, cinnamon, black pepper, cayenne, paprika, cumin, fennel. The qualities of these spices break up Ama and help to combat the mucous forming aspects of Kapha. 

5. Increase grains such as barley, quinoa, basmati rice and millet.

6. Avoid ice-cold food and drinks. Drink plenty of room temperature or warm water and sip on warming herbal teas such as ginger, fennel and cumin throughout the day.

7. Enjoy exercise outdoors, daily Yoga such as the Sun salutations sequence and preform exercise vigorously enough to get your heart racing and sweat beading. If possible have steams or saunas. If you can, take a hot bath with Epsom salt a few times per week. Sweating is important as it stimulates the lymphatic system and opens all the minute channels in the body so the toxins can be eliminated easier.

8. Begin each day with a cup of warm water and 1 tablespoon of apple cider vinegar. This will help kick start your metabolism to burn fat and start the cleansing process.

9. Avoid alcohol, coffee, cigarettes and any other toxic vices you  might be attached to right now.

Comment below if you found this article a good companion to the last one. I have been meeting a lot of people at the studio feeling heaviness and even though I would normally share this information in my Ayurveda Masterclasses, I thought to share it here. So let me know if it makes sense. Did this article explain WHY we are feeling the way we are? And that there are gentler way to aid the body to naturally detox.  

Lastly, I'm curious to know what is the 1 biggest challenge you face with your health when spring comes along? If you don't mind, comment below or send me a private email here.

Until the next one, happy springtime! 

Supriya Roy (Ayurveda Practitioner & Founder of Seva Yoga)

Monday, September 24, 2018

How to eat this season....

The hot topic every spring is DETOX and CLEANER EATING, is it not?
Why is that? Because summer is on its way! 

Even if your body is looking swimsuit ready, the ritual and system of eating according to the season is a rite for everyone. Changing eating habits around this time of year is also much easier and we are more likely to succeed and sustain great changes if we learn why and how.

In this article I wanted to share 3 small tips for you to create and sustain healthy changes to your personal eating habits. Just above them, I have also shared about my 30 year search for the secret formula to Eating Right + what helped me make the lasting change. 

Scroll down to see my 3 tips to create lasting change... 

My food journey...

Tracking back to being a 12 year old, I remember fainting because I decided not to eat for a day. Why? because someone said I was on the heavier side with a look of disapproval.

As I grew older, in trying to fit in with the "health fanatics" I tried the 10 day liquid fast, the no carbs diet, no meat diet, fruit fasts and suffered major relapses of emotional eating habits when no one was watching to cope with the anxieties of life. I recall always feeling insecure about my weight, always having a squirmy feeling in my stomach, never feeling satisfied with what I ate and always wanting to be thinner than I was. Yet, I was always eating the things that I knew were misaligned to my health goals, that made me feel guilty and unhealthy. Talk about being a self-saboteur! 

So over time I lost faith in myself because I had created enough evidence that I was never going to change and believed that I didn't have the strength it took to make positive and lasting changes. Oh I also compared my life to Bollywood celebrities, saying "if only I had the whole day to spend at the gym, then I too would be as fit as them" My values were totally out of place!

Later I found others just like me, and got to know it's quite common to go through this before deciding "IT'S ENOUGH" or in my case, I got quite sick while overseas. One day, 9 years ago, I experienced a high fever, my breath felt shallow, I could not move or eat solids for nearly 3 days and I tried to sleep through it, because I told myself I was a "yogi". I was living in Paris then. My weight was great, I was in good shape, and I was practicing yoga daily and sometimes twice a day. So how could I have something going on inside?! On the 4th day I finally made my way to the local GP and found out that my iron levels had dropped so low that if I did not take supplements I would basically become Anemic. Did I know the actual answer as to HOW it got so bad, so quickly? No. Because the doc didn't ask me any more questions. And because I got my quick supplement fix, I was able to move on for the time being.

Shortening it to 4 years ago, when I met my Ayurvedic Mentor, Teacher and Practitioner I finally found out what actually broke my camel's back and became my own research and development project to heal my iron deficiency on a mental, spiritual and physical level.

Now, we all know blood is the juice of life. With good blood flow we breathe. When our breath is great we feel vital. Need I say more about the transformation I have felt healing this way? What helped me get committed though was my realization that I wanted to have a long standing career in serving others to improve their health. I realized that I wanted to live with purpose every day of my life and my nutrition plan needed to match who I wanted to become, so that I could keep serving with vigor, joy and enthusiasm throughout my life and not burn out early in the tracks. I decided to make the changes with new values in place.

Another truth that helped me commit to Ayurvedic eating is when I noticed health is not about quick fixer uppers, or HACKS. Health is the state of the relationship I have with my body and mind.

So while all the public information I was reading lead me to shift my mindset, however to achieve the next level of success I had to personalize my nutrition plan and take responsibility to eating with awareness. 

Now I know most of you reading this article are already health oriented, not just for your body but for every area of your life. I know you value overall well being, and are probably already eating to detoxify to transition to the warmer days ahead. So to help you along your journey to sustaining those healthy changes to your diets here are my 3 Tips that I normally share with my private clients now:

1) Be aware of your digestion. Daily notice, how many times you are eating and if your body has fully digested the food you ate last. Sometimes we eat from boredom or sometimes we ignore hunger pains / sensations in the body for when we are meant to be eating. If you are in the habit of not eating for long periods of time, and then eat something to tie you over, over time this will aggravate your digestive fire for eating incorrectly. So, even if you do eat, the food will not be digested correctly to acquire the sustenance and nutrition your body needs. Or you might be the constant grazer that always eats till they fall asleep, you might also be weakening your digestion over time - it is a good thing to take note of tip no. 2 below.

2) Bring awareness to how you feel after you eat your meals. i.e. Do you feel Energized? Or Lethargic and Heavy? Or Bloated or Acidic? noticing the reaction your food is having in your body is a good sign for whether what you are eating is serving you or not. If you feel dull, heavy, bloated or lethargic after your meals, you are eating foods that are making your digestion sluggish. A sign that your digestive system is finding it difficult to break it down. In case you suffer from heart burns or acid re-flux try to drink warm fennel tea after your meals to help with this, paired with correction in your choice of foods.

3) Take note of what you are eating throughout the day and the time you are eating them. One of our biggest problem is that we don't pay much attention to what we are actually eating at the time we are eating them. Why is this important? Because eating even the right foods at the wrong time translates to poison for the body. Example: Eating curd / yogurt at night is a big No in Ayurveda. Why? because while curd is an excellent source of good bacteria and aids in digestion. At night, it will lead to mucus development and increase allergy flair ups, coughs and colds. But if you can't go without it, opt for buttermilk instead. 

The above steps are what I ask my private clients to take to help them bring awareness to how they might take responsibility, to make informed choices on what they eat, and to stay motivated to stay committed. 

What are your thoughts on this? Let me know how you found my 3 tips and feel free to comment below on any other topic you would like me to write on next.

Until the next one, happy living! 

Supriya Roy (Ayurveda Practitioner & Founder of Seva Yoga)

Saturday, September 15, 2018

Time to let go - What do you think?

It's the middle of September and spring is still not here!

Well, it turns out the Australian snow season got extended from August to November so expect a slight delay. However this also means that we can take our time to transition from the cold of winter to a juicy delicious spring this year. 

How has winter been for you this year and what comes to mind when you think of transitioning to spring? What are some changes you are looking forward to experiencing? 

Also, how do you feel when you hear "It's Time to Let Go" of the old? Does it feel like a big lump in your throat? 

Courtney Carver says "Decluttering is not a one-night stand or a sprint to the finish line. It is a day-by-day, step-by-step, inch-by-inch revolution. Instead of a massive spring cleaning, or a big purge, consider the tried and true, proven method of slowly but surely."

Both Yoga and Ayurveda, view change as a part of life and prescribe the slowly but surely method when it comes to creating space on a physical, mental and spiritual level. 

The act of letting go is a yogic practice that falls under the Yama / yogic mindset of "Non-possessiveness or Detachment" also known in Sanskrit as Aparigraha. 

And under the Ayurvedic system each season has it's own cleansing and maintenance practice that support a healthy physical and spiritual life.  

Here are some baby steps to spring clean areas of life that offer a healthy non-possessive way of mind and a peaceful way of transitioning into spring:

  • Write down everything you want to change about your diet.
  • Don’t eat meat on Monday.
  • Boycott fast food.
  • Eat sitting down.
  • Drink more water and less of everything else.
  • Cancel one thing right now.
  • Leave Friday’s open for the unexpected.
  • Do errands on Wednesday instead of the weekend.
  • Track your time.
  • If there is something you buy almost everyday, don’t buy it for a week.
  • Track your spending.
  • Don’t dine out for a month.
  • Read a Money Mindset book.
  • Figure out what you enjoying doing.
  • Connect with other people who do it well.
  • Help people.
  • Ask for help.
  • Cancel your cable television.
  • Close your computer and put down your iStuff.
  • Don’t check email in the morning.
  • Turn off all alerts.
  • Remove Facebook from your phone or just be friends with your actual friends.
  • Keep a box by the door. Drop something in it to donate every day.
  • Don’t buy anything new for 30 days
  • Maintain a tiny clutter-free zone
  • One in One out
Taking a step at a time and having a plan for each area of your life will mean you will be able to create amazing headway daily. It's not at all about just getting organised or spring cleaning but a way to live life without needing to always be busy or full. All it will take is your commitment to stick to your steps and in no time you will have a habit of keeping your life de-cluttered and ready for change always. 

In 2019 I am teaching an integrative yoga teacher training course, where you will study the sciences and implement them into your life for best health, mindset and lifestyle. It will go for 12 months with mentoring under a structured guideline that will help you integrate your knowledge and wisdom into your daily life. Here is the prospectus. Enrollments and conditions of entry do apply however this program will encourage those that are wanting to take the steps to living Yoga and Ayurveda in daily life. 

If you found the above article helpful, please share it with someone that you can also practice it with.

Until the next one, take care and have a wonderful spring clean.

Supriya (Ayurveda Practitioner, Integrative Yoga Teacher Trainer)

Sunday, August 26, 2018

Sun-gazing to Recharge the Soul

What did you think about my article 6 Highly Effective Habits for More Energy ? Did you find it helpful? How many are you already practicing? 

Now, some of you did read my previous article and told me "But Supriya, those practices are too easy- tell me more" so here it is... 

Surya aka the sun is our benevolent and very powerful friend that gives life and light to all beings on Earth. One of his functions are photosynthesis, which helps plants grow, which in turn keeps us and our animal kingdom alive. We receive vitamin D, warmth and solar energy for power in many of our electronic utilities. The sun is one of the most magnificent, abundant sources of natural energy for our life here. 

In the Vedic system there is a daily routine, called Sun Gazing that devoted students of any age can practice (with caution).  The practice of sun gazing has some truly amazing benefits, not only for the physical health, but also for mental and spiritual development. 

Some of the benefits of sun gazing include:

  1. Increased energy
  2. Boosts production of the feel good hormones serotonin and melatonin
  3. Improved eyesight
  4. Reduces hunger pains –body is completely nourished by the sun 
  5. Stimulation and growth of the Pineal gland
  6. Release of internal emotional blocks
  7. Increase personal potential

Okay while the practice again is very simple there is CAUTION
1) Practice only during the first hour of the sunrise, or the last hour before the sun sets.  

The specific steps are listed further down in this article but let's get into a little bit of research and study.

The Man Who Brought Sun Gazing to the West
Hira Ratan Manek gave this practice the name and brought it to our Western world. He is more commonly known as HRM and is the founder of the Solar Healing center. He is famous for his ability to live off of solar energy and water. That is it. Sometimes he claims to have tea, coffee or buttermilk for social purposes however states in his own words that the sun can be used to heal the mind, body and spirit and claims that as a result of sun gazing we can have better physical, mental, emotional and spiritual health. HRM has gone through three strict long term fasts and during those he was under the supervision and observation of various medical and scientific teams to provide statistical evidence of the benefits to this practice.
  • The first fast went for 211 days in 1995 and 1996 in India. Dr. C.K. Ramachandran, a medical expert on Ayurvedic medicine, directed the study. 
  • The second fast went for an impressive 411 days, right after the last one. That is an astounding time to go with no food at all. 
  • The same study was also directed by an international team of 21 doctors and scientists; lead by Dr. Sudhir Shah in India. 
  • The last and third observed fast went for 130 days, which took place in the United States at Thomas Jefferson University and the University of Philadelphia. 
The Studies

A scientist by the name of Vinny Pinto conducted a survey on 56 participants and outlined their experiences in what he called “The First Sungazing List Group Sungazers Survey.” His major findings from the study were:

  1. Health improvements especially among women
  2. People who practiced sun gazing for more than five years and who gazed mid-day (instead of the insisted hour after sunrise and hour before sunset) were more likely to report adverse effects.
  3. 35 out of the 51 participants reported to have “increased or greatly increased energy” while only 1 participant reported reduced energy
  4. The number of people who reported a “decreased need for solid food” was approximately equal to the number of people who reported “no significant change in the need for food.” Only 1 person in the study reported an increased need for food.
  5. People who had sun gazed for at least a year for at least 4 times per week were far more likely to report a decreased need for solid food.
  6. The most common physical/mental/spiritual experiences reported from sun gazing were bliss, joy, peace and calmness.
  7. No one from the study reported a decrease in physical health, everyone reported that his or her health was the same or had improved.
While there are many methods The HRM method is safe and popular: 

If you are going to modify this method please do your research and do not attempt to stare at the sun during the times with UV radiation present, and also do not stare at the sun for longer than the recommended times. 

You can adjust this method with how often you practice it and for your intentions behind it, but aside from that you should try to aim to stick to the general guidelines so that you don’t injure your eyesight or cause permanent retinal damage, this is very serious.

The Practice
It is an important part of the practice that you stand barefoot on bare earth. This helps to keep you grounded and enhances the benefits of sun gazing.
As you are staring at the sun visualize the energy from the sun coming into your body and filling your body and cells with rejuvenating light.

Here is the method that HRM recommends:
Day 1
Begin by spending a maximum of 10 seconds on the first day by looking directly at the sun during the safe hours.   

Continue this daily until you have reached 44 minutes. This should take between 9-10 months depending on the weather. 

DAY 2 - DAY 10+On the second day aim for 20 seconds, each day after that continue adding 10 seconds to the previous day. So at 10 days you will be looking at the sun for 100 seconds, or 1 minute and 40 seconds.
According to HRM this is all you need to gain the benefits described above from sun gazing.
After this you will need to walk for 45 minutes each day for the 6 days following the completion of the 9-10 months of sun gazing.
From there on out, make a conscious effort to continue to walk barefoot on the earth, preferably in the sun whenever you feel like it or get the time.
During this time it is important to stay centered and see what comes up for you. 

It is also a good idea to keep a journal to track your progress and keeping note of how you are physically and mentally feeling. 

There are many resources for sun gazing on the internet for the spiritual effects of sun-gazing as well the physical benefits. You might consider watching this documentary called “Eat The Sun.” This documentary follows a man's journey through the HRM practice of sun gazing. 

The best part about the whole journey (should you choose to embark upon it) is that you are making sure you are spending time doing something energizing every day and in nature. This is a highly effective habit builder as well and can transform your health and well being in a very short amount of time! 

There you have it Yogis... and let me know how you find this practice for you.

There are many other Yogic practices you can study with me next year. If you are keen to study yoga and actually follow a methodical personalized practice, registrations are now open for 2 very specialised training programs I have written starting in January 2019. 

They both speak directly to an individual's personal well being, health and practice goals utilising Ayurveda and Yoga as the frameworks. 

One of the programs are accredited and the other is for strictly to develop and advance in health & energy. 

If you are intrigued, send me an email here.

Supriya Roy (Adv. Dip Ayurveda, Yoga Therapy, Founder of Seva Yoga)