There’s no denying that routines and daily rituals bring a sense of grounding and cadence to our lives. They take us away from the grind and toil of everyday life, and offer us precious moments with our inner self that allow us to show up more for ourselves and thus our life as a whole. Without our daily rituals, many of us would start prioritising everything outside of us, and wouldn’t respect our own boundaries.

THE ROLE OF AYURVEDIC RITUAL

Ayurvedic rituals are more than just practices. They are designed to help you take advantage of the day’s rhythm and guide you toward a more desirable Inner Climate® – this is the ideal state inside the human body that allows life within us and thus our own life to thrive. In fact, ancient Ayurvedic literature is loaded with countless morning rituals that would eat into your afternoon if you were to practice them all. So here I’m going to introduce you to six of my favourite practices, which you can gradually incorporate into your day.

TONGUE SCRAPING

This is one of the few Ayurvedic rituals that doesn’t utilise oil. It takes less than 30 seconds and can stimulate Agni, enhance taste, and help you clear morning gunk from your tongue so you can enjoy a fresh day of digestion and consumption. It is exactly what it sounds like: scraping your tongue. You need a simple U-shaped metal device called a tongue scraper to perform this practice, ideally done after brushing. Just as cooking in the kitchen can leave grease on the ceiling, digestion can leave residue in the digestive tract that accumulates as a thin film on the tongue. Additionally, an idle, closed mouth through the night gathers slime and bacteria that show up as a white coating on your tongue upon waking.

If not scraped out, we end up consuming this film with our breakfast – neither tasty nor healthy. The practice of tongue scraping in the morning gets rid of this unwanted coat in an effective and simple manner.

ABHYANGA

You may have heard of abhyanga oil massage in some form or another. Ayurvedic hair and beauty brands have popularised hair abhyanga or hair oil massage. One of the essential practices of dinacharya, the Ayurvedic daily rituals, abhyanga entails massageing your body with oil, ideally before you jump into the shower. The first benefit of abhyanga is touch: How often do we get touched, or even touch ourselves, amidst the busyness of the modern world? Touch promotes the release of oxytocin, the cuddle hormone that instantly throws the body into the parasympathetic or “rest and digest” mode. More than anything, abhyanga helps you to restore the health of the microbiome that lives on your skin. Like nasya, you will learn more about this and other benefits of abhyanga later in the book.

NIGHTTIME FOOT MASSAGE

Traditional Chinese Medicine and Ayurveda both value the soles of the feet for their ability to manipulate and enhance prana, our life force. The feet contain marma points, energy centres where prana is concentrated. By massageing these points, prana can be stimulated and even released when blocked. Foot reflexology in TCM is based on a similar philosophy. Meridians that carry qi and flow through the body and its organs can be accessed through the feet. After the solar productive phase, it is natural for prana to weaken at night. A nightly foot massage sets trapped prana free and regulates it so you can sleep and repair effectively. If you’ve ever experienced a foot massage, you probably know that it is a beneficial practice that relaxes your body and has the ability to promote deep sleep and reduce anxiety as well as nighttime cramps, but you are probably unaware of the more significant impact it can have on your wellness.

ALTERNATE NOSTRIL BREATHING

This daily ritual comes from the philosophy of yoga, but I have taken the liberty to include it here since yoga and Ayurveda are close relatives. Our breath has the ability to regulate and enhance our prana. Just as the two hemispheres of the brain function differently, so our left and right nostrils carry unique pranic energies. The right nostril is believed to carry more solar, warmer energies, and the left nostril carries moister, lunar energies. I am not surprised that the liver, our highly metabolic organ, is located on the right side, and our heart and spleen are on the left. Depending on the time of day and condition of the body and mind, one or the other of the two nostrils may be more active.

NASYA

The nose is often overlooked in its potential to create inner balance. The only time our nostrils usually get attention is when they are blocked. But the nose is the gateway to the brain, bypassing the blood–brain barrier. This means that anything that enters the nose has direct access to the brain, and scientists are now studying the nose as a route for effective drug delivery to the brain. Just like many other current scientific discoveries, Ayurvedic science articulated this 5,000 years ago in a very specific statement: Nasa hi Siraso dwaram, meaning “The nose is the only gateway to the brain.”

So, the time-tested and safe practice of nasya, or applying drops of herbal nasal oil to the nostrils every single day, nourishes your brain. Ayurveda believes that nasya’s benefits extend beyond brain health, memory, and prevention of Alzheimer’s disease, to promoting healthy sinuses and hair, reduction in headaches and allergies, and rebuilding of the microbiome in the ENT passages. You only need a bottle of Anu Taila nasya and 20 seconds of your day. Anu Taila is a unique herbal oil with specific herbs that target the health of this area of the body. However, if Anu Taila is unavailable where you live, start with plain sesame oil or look for another nasya oil. For now, get mentally comfortable with the idea of putting drops of oil up your nose; it’s more comforting than you can imagine.

OIL SWISHING

Oil swishing is therapy for your oral health. Simply swishing coconut oil or sesame oil in your mouth for 5 to 10 minutes each day after tongue scraping can save you thousands of dollars at the dentist. While the scientific jury has still not given again helps replenish the mouth’s environment, ensuring that pathogens, bacteria, and bad breath don’t stand a chance. It can also help to whiten teeth and strengthen jaw muscles.

Oil swishing is therapy for your oral health. Simply swishing coconut oil or sesame oil in your mouth for 5 to 10 minutes each day after tongue scraping can save you thousands of dollars at the dentist. While the scientific jury has still not given again helps replenish the mouth’s environment, ensuring that pathogens, bacteria, and bad breath don’t stand a chance. It can also help to whiten teeth and strengthen jaw muscles.

grown up eating fresh foods according to Ayurvedic principles her entire life, it seemed unreasonable to her that she now had to deal with her new health status. She went from one doctor to another, but no one had an answer for her. She was prescribed steroids and immunosuppressants. A friend referred her to a kinesiologist for her aches and pains, and she agreed to go but without any expectation of help. She was shocked, as the skillful kinesiologist asked her about her gum health and whether she had had any treatment in recent years. It turned out that a root canal that went bad had remained unidentified, infecting her blood, and causing severe inflammation in her body: the root cause of her condition. Addy did what was required to fix the broken root canal and fully recovered from her condition. Addy’s story proves that gum health affects your overall body and caring for them is more important than we think.

The practice of alternate nostril breathing regulates prana by balancing solar and lunar and bringing you back to homeostasis – warm and moist. If you were to practice alternate nostril breathing, you would notice that it instantly brings calm and grounds you in the present moment. Moreover, regular practice can help with anxiety, ailments, hormonal imbalance, sleep, and moods.

Until my early teens, I was a feisty, hot, and dry individual. You’d think that electricity flowed through my body at a high, irregular speed. Shortly after my 15th birthday, my father suggested that I go for a 10-day silent Vipassana retreat, and that changed my life. During the first three days of Vipassana, I was asked to notice my breath in a non-judgmental manner during the 13-hour meditation days. As hard as this was, I noticed something peculiar. My right solar nostril was significantly more active, especially in the hot afternoons, and more so when I felt aggravated or impatient.

As the days progressed, breath awareness became a part of me, and I carried it even beyond the meditations. When I slept well, the left lunar nostril got a chance to shine, and if I were awoken by a nightmare, I would be back to the solar right. Over time, I have learned to use my breath as a clue to what is happening in my mind and body. At the same time, alternate nostril breathing has allowed me to take advantage of both – the right and the left, the warm and the moist.

These six rituals are enough and fairly easy to incorporate into our modern day lives. I want you to think of these rituals as more than just prescriptions by an Ayurvedic doctor.

© Inner Climate – is the ideal state inside the human body that allows life within us and thus our own life to thrive.

Nidhi Bhanshali Pandya is the author of “Your Body Already Knows: Intuitive Ayurveda 21 Days to Reset your Gut, Sleep, Mood and Health,” priced £16.99. She is also a NAMA-certified Ayurvedic Doctor known for making this ancient science accessible and practical. She is a faculty member at the Shakti School of Ayurveda and leads coaching programs, including the Ayurvedic Nutrition course on Onecommune.com. Follow her on Instagram: @my_ ayurvedic_life

The Retreat Host is leaving the retreat?’ Baffled and bewildered, I repeated, ‘The retreat host is leaving the retreat!’ Repeating the words in an attempt to make sense of it. To try and take it in.

As the morning sun rose in Mandrem Goa, a group of women sat huddled around a Hotel breakfast table, staring back at each other blankly. Mouths open, eyes wide in disbelief.

The Retreat host is leaving the retreat. The host that never really hosted, was leaving her own retreat. Leaving a group of women who had travelled to the other side of the world, alone.

Never in my wildest dreams could I have expected such an outcome from my bucket-list retreat.

The idea of India, a Retreat in India, had caught my attention right from the start over, a year ago. A retreat promising Yoga, to experience culture, all while staying in a luxury Villa. I was in. Hook, link and sinker.

For 12 months, I had saved and really looked forward to the trip of a lifetime

.Having qualified as a Yoga teacher my year had been spent planning, and setting up my own business. Teaching Yoga and hosting my own events and day retreats. India was to be my reward. It stood for so much, represented so much. All the effort, all the planning I had been putting into my events, my retreats. For two weeks I could forget all that. Forget being the host and have someone else entirely take the reins.So on the 4th of January I excitedly boarded a plane to Doha. A short stop-over, before finally arriving in the early hours of the morning to glorious Goa. As a solo traveller I was delighted to discover that two other retreat guests had made similar plans to arrive before the retreat was to begin. Three nights followed staying in an Eco Village. Run by the most beautiful host. Who was gracious and couldn’t do enough. Nothing was too much. It was a glorious blur of laughter, of sunsets, of flavour and of ease. Which all came to a sudden and abrupt halt on Day One when the Retreat began.

Arriving into the Hotel reception on Day 1 of the Retreat I could sense the disorder. A mix up with the Hotel Rooms, meant the Host was now staying at another location. Later that evening, a confusing opening ceremony followed by an impersonal dinner. A flippant and flighting suggestion to introduce ourselves, was how the Retreat began.

A melody of malfunctions followed over the next few days;

• Issues with Guests bedrooms that were visibly damp and no real suggestion to rectify or get an alternative.
• An ever changing Schedule
• A disjointed and disconnected display from the Host of not eating Breakfast or lunch with her Guests.
• The host declared they wouldn’t be attending a scheduled excursion.

As a result of these, and many more malfunctions, three of the Guests choose to make alternative plans and not continue with the Retreat.

The remaining guests hoped a sense of coming together or comradery would follow. All hopes were dashed when the calamity of chaos came to a climax when the Host suggested an evening out.

The evening began with the Host leaving two of the Guests behind.

On Arrival to the suggested location for the “ecstatic dance” we were met with an Isolated, run down shack in the middle of nowhere.

As we started to display our discontent, even the taxi driver was shaking his head with distaste.

Returning to the safety of Mandrem for a group dinner, provided an

“The retreat host is leaving the retreat. The host that never really hosted, was leaving her own retreat.”

opportunity to sit chatting, getting to know each other. Yet our host sat sullen and sulking. The remaining days felt awkward and disconnected.

So, there we were, back to the start of this Story having breakfast at the Hotel together minus our host.

It was there we found out our host was leaving her own Retreat flying out later that evening.

A comical suggestion of a closing ceremony was suggested. An invitation to wear white. To stand smiling stupidly for the pretend picture of the pretend Retreat was just a step too far.

So, I declined and my response? How could I possibly attend a closing ceremony to close something which had never really opened, and that was the last thing I heard. Bizarrely, the Host began blocking her guests.

I had travelled the world on Retreats. Attending retreats while going through the lowest points on my Healing Journey and I started to thank God’s Grace for the professional, competent,

Hosts that I had been lucky enough to have been held by over the years.

I had travelled to India to a Retreat not to host, not to hold space but, in the absence of a Host at times, I felt I had to almost step into a role.

The last days passed by with the remaining guests trying to make the most of it. As each guest left, they were seen off safely. Guided home. One by One. Until there were three.

Back to that pre-retreat bubble of laughter, of connection and of safety. Yet that too had been tainted by the previous day’s events.

Tired and frustrated we watched our last Sunset and as we left Mandrem beach, a lone Pink Sun Hat sat surrendered.

As I said goodbye to Goa that evening, I found myself also saying Thank You.

Thank you for the important lessons learnt on this Trip, lessons I will hold dear and remember but also, Thank you to the incredible Women (and Man) that I shared this crazy Journey with.

In the absence of a Host, we all in our own ways stepped up and in doing so, Stepped closer together. Coming together in absence of a host. The “Mandrem 12”.

We started as a group of strangers, and even despite the calamity and chaos, became a group of friends.

“Travelling, it leaves you speechless, then turns you into a storyteller.”

Tara Thompson is the Owner of – “The Quest Yoga.” She is a Trauma informed Yoga Teacher, Restorative Specialist and Retreat Host.The Quest Yoga was born out of Tara’s own healing journey from Trauma from which she learnt some powerful lessons. Her intention for her Events/Retreats is to help people discover those lessons for themselves.Tara is passionate about her work. She believes it is a privilege to hold space for people and that the work of Hosting and Holding Space for people, deserves a level of Respect and Integrity.

Beauty, according to Ayurveda, is not just about surface-level perfection, it is an outward reflection of inner vitality, balance, and well-being. True beauty radiates from a nourished body, a calm mind, and a peaceful spirit. When we care for ourselves holistically, our skin glows with health and vibrancy. This is why Ayurvedic beauty rituals go beyond mere skincare, they are acts of self-care, honouring the connection between our emotions, diet, and environment.

In this special week-long journey, we will focus on Ayurvedic face and neck care nurturing the skin with time-tested treatments that enhance natural radiance. These daily rituals will help detoxify, hydrate, and rejuvenate your skin, while also promoting a deeper sense of balance and well-being.

Your 7-Day Ayurvedic Facial Beauty Ritual

Each day of this journey focuses on a different aspect of skin nourishment, layering treatments to bring out your natural glow. Follow this plan to experience profound self-care while enhancing your skin’s health. I often do this with my students at least four times a year, make it a seasonal ritual.

Day 1: Cleansing the Canvas

Start with a gentle yet effective Ayurvedic cleansing ritual. Harsh soaps strip the skin, so instead, use raw honey or a chickpea flour (besan) cleanser. Mix a teaspoon of besan with a little rose water or milk to create a paste, massage it onto damp skin, and rinse with lukewarm water. Thiscleanses while maintaining moisture and balancing your skin’s pH. Students find this cleansing one of the best they have used and far more benefits than really expensive cleaners. Make a batch and store it in a jar.

Why it works: Honey is naturally antibacterial and deeply hydrating, while besan gently exfoliates and removes impurities without disrupting the skin barrier

Day 2: Herbal Steam for Deep Detox

Give your face a herbal steam to open pores and release trapped toxins. I use a facial steamer to do this but it’s just as effective to boil water with dried rose petals, neem leaves, and chamomile flowers. Pour into a large bowl and drape a towel over your head and let the steam bathe your face for 5-7 minutes.

Why it works: Neem is antibacterial, rose hydrates, and chamomile soothes inflammation. This process helps prepare your skin to absorb nutrients better in the days to come.

Day 3: Exfoliation for Cellular Renewal

Buff away dullness with a gentle Ayurvedic scrub. Mature skin benefits from mild yet effective exfoliation that renews without irritation. Combine finely ground oats with a pinch of turmeric, almond powder, and a few drops of honey or yogurt. Massage gently in circular motions before rinsing. For deeper exfoliation, try a soft herbal Ubtan (Ayurvedic face scrub) using chickpea flour, sandalwood powder, and a few drops of rose water. Use this once a week to maintain skin clarity.

Why it works: Oats soothe and exfoliate, turmeric brightens, and almonds provide nourishment. Gentle exfoliation encourages cell turnover, smooths fine lines, and enhances absorption of subsequent treatments without stripping natural oils.

Day 4: Deep Hydration with a Nourishing Mask

Now that your skin is cleansed and prepped, it’s time to infuse it with hydration and nutrients. Create a face mask using mashed ripe banana, a teaspoon of raw honey, and a few drops of saffroninfused milk. Apply for 15 minutes before rinsing. I love to do a visualisation and image the mask deeply hydrating and firming my skin. Remember that beauty comes from within and relaxing, listening to a beautiful piece of music or meditation adds to the whole process.

Why it works: Banana is rich in potassium and hydrates deeply, honey retains moisture, and saffron enhances glow and evens skin tone.

Day 5: Marma Point Facial Massage

Ayurveda places great importance on marma points, energy centres in the body. These are similar points that are used in acupuncture and tapping treatments. Using warm sesame or almond oil, gently massage your face and neck in upward strokes. Focus on pressure points at the temples, along the jawline, and between the brows. Tapping gently but firmly over the whole of the face after you have massaged it brings blood to the surface and a glow.

Why it works: Facial massage improves circulation, reduces puffiness, and stimulates collagen production. It also has a calming effect on the nervous system, reducing stress-related skin issues

Day 6: Cooling and Tightening Treatment

Use a cooling treatment to refine and tighten the skin. Soak cotton pads in chilled rose water and place them over your face for 10 minutes. For extra toning, apply fresh aloevera gel as a light mask before rinsing. I also like to splash my face with cold water.

Why it works: Rose water soothes and tightens, while aloevera deeply hydrates and reduces inflammation, leaving the skin refreshed and firm.

Day 7: Glow-Enhancing Ayurvedic Elixir

Finish your week with a radianceboosting treatment. Mix a few drops of kumkumadi oil (a precious Ayurvedic blend with saffron, sandalwood, and other botanicals) with your regular moisturiser. Gently press into your skin before bed. You can make your own version by adding 15 strands of saffron oil to 100ml of carrier oil , I use sesame seed oil, leave to infuse for 10 days , shake, strain and use.

Why it works: Kumkumadi oil is known as ‘liquid gold’ in Ayurveda, revered for its ability to brighten, repair, and deeply nourish skin over time.

Enhancing Your Ayurvedic Beauty Ritual

Beyond this 7-day plan, integrating simple Ayurvedic habits into your daily routine can extend the benefits of your skincare regimen. Here are some additional tips:

• Hydrate with Warm Water: Sip warm water infused with fresh lemon or fennel seeds throughout the day to flush out toxins and maintain skin clarity.
• Eat for Glow: Favour cooling, hydrating foods like cucumbers, pomegranates, and coconut, while reducing inflammatory foods like sugar and fried snacks.
• Prioritise Rest: Beauty sleep is real—deep, restorative rest allows your skin to heal and renew naturally.
• Daily Sun Protection: Apply natural sun protection like coconut oil or aloevera gel before stepping out in the sun.
• Facial Yoga: Regular facial exercises help tone the skin and improve blood circulation, enhancing a youthful glow.

• Oil Pulling: Swishing coconut or sesame oil in your mouth for 10-15 minutes each morning detoxifies the body and contributes to clearer skin.
• Herbal Teas for Radiance: Drinking teas infused with tulsi (holy basil), licorice root, and fennel can support skin clarity and balance Pitta dosha, which is responsible for inflammation and sensitivity
• Night time Ritual: Before bed, apply a few drops of almond or rosehip oil to the skin and gently massage in circular motions. This locks in moisture and allows deep overnight repair.
• Mindful Stress Reduction: Since stress affects skin health, incorporate daily mindfulness practices like meditation, breathwork, or journaling to maintain emotional balance

Linda Bretherton, with over 40 years of experience as an Ayurveda Master Trainer, has dedicated a lifetime to mastering this ancient science. Trained in a traditional Vedic monastery, Linda has shared this profound knowledge by training hundreds of students and contributing insightful articles to various magazines. Today, she underscores the vital relevance of Ayurveda in addressing contemporary mental health challenges and relieving stress through holistic, natural practices. For more information or to explore a personalised wellness plan, contact Linda Bretherton. Ayurveda Master Trainer At Home with Ayurveda linda@lindabretherton.com www.lindabretherton.com

One of the things that makes life so challenging for many people is that they are walking around with an inherited set of beliefs that don’t make them any healthier, happier, or more connected to themselves and others. The foundational practices will help you become more attuned to the real you—the eternal you who existed way before your mind and heart were taken over by limiting beliefs and ideas about who you are and how reality operates. As you get into a rhythm with them, you’ll gain a greater sense of clarity that helps you connect to your highest needs, and the beliefs that actually support you to tap into your full potential.

For example, these days I don’t necessarily end my evening with all the practices if I’m in my house in Colorado, in a town of 800 people—because the beautiful natural environment and peaceful setting ends up clearing any residual negative or chaotic energy that might be lingering in the air. However, if I’m traveling to a city like Los Angeles or New York, then I’m around lots of people or situations that might be energydraining or triggering, as well as being exposed to external stimuli that may affect my well-being. On those occasions, I might double up on the foundational practices by doing them in the morning and the evening.

I recommend going all in with the foundational practices at first, maybe even doing them repeatedly throughout the day so you can build a higher level of mastery. This will help you develop a more intuitive sense of what you need over time. As I said, if these four practices are all you take from this book, that’s great. You’ll definitely notice a huge shift in your energy levels, mood, connection to yourself and others, and your ability to optimize your time and energy throughout the day.

Have fun, and sweet dreams!

1. Learn and Open Your Third Eye, Ears, and Heart

If you’re reading this book, I’m willing to bet you’re probably sensitive to other people’s energies, meaning you can feel it when someone else is anxious or overwhelmed, but also when they’re happy and relaxed. It’s likely that the energy enters in your body (also known as the chakras) are open, which is great! But the downside may be that these energy enters are overactive. If so, you could be bringing all that heightened energy into your sleep. That might be okay if you’re mostly hanging out with a lot of enlightened, happy, peaceful, relaxed people! But the truth is, highly sensitive people are usually picking up on both obvious and not-so-obvious vibes. And, given the fact that we don’t exactly live in a generally relaxed society, if you’re highly sensitive, you may be carrying excess negativity and anxiety into your sleep—which you most certainly don’t want to do!

During sleep, you’re supposed to recharge and refuel. But if you’re carrying other people’s energy, you’re more likely to have nightmares, astral travel to dark and heavy places, and wake up feeling drained, overwhelmed, and as if you didn’t get a lick of sleep. So, for starters, right before you go to bed I encourage you to never fixate on people who triggered or hurt you. This first tool focuses on setting an intention to release any negative energy you might have absorbed throughout the day. By doing so, you’ll be taking back the sacred period of time that constitutes your sleep—a time for healing, recharging, rejuvenating, getting information, and connecting with your higher self. The three steps of this practice will help you to release any negative energy so you can experience the kind of peaceful calm essential to generate miracles.

Step 1: Release the Debris of the Day from Your Third Eye

Your third eye is a powerful energy center that activates your intuition. You don’t want negative, lower-level energies polluting it, so you want to first clear out the influences of the day by releasing toxic energies from it. Say to yourself, “I’m ready to release whatever is draining my third eye of energy and vitality, and to bring in my intuitive power and highest vision.” Imagine white light (some people may resonate more with a violet or gold light) coming down from the skies, sending all the gunk in your third eye outside of you with a giant whoosh. Now, feel the light filling your third eye, rejuvenating and recharging it, and replacing it with positive, lovebased energy.

Step 2: Clear Out Your Ears

A lot of people don’t realize that we also have energy enters in our ears, which, like the third eye, are constantly picking up words, thoughts, beliefs, and vibrations from others. You don’t want this energy to invade your sacred slumber! After you’ve cleared out your third eye, say to yourself, “I’m ready to release whatever is draining my ears of energy and vitality, and to bring in only the most loving words, thoughts, beliefs, and vibrations.” Visualize that the same light as before is coming through your ears in the form of a little tornado, clearing out any harsh or unkind sentiments that infiltrated your ear chakras throughout the day. Now, imagine this light is brightening your ears, filling them with words and sounds of kindness and positivity.

third eye, say to yourself, “I’m ready to release whatever is draining my ears of energy and vitality, and to bring in only the most loving words, thoughts, beliefs, and vibrations.” Visualize that the same light as before is coming through your ears in the form of a little tornado, clearing out any harsh or unkind sentiments that infiltrated your ear chakras throughout the day. Now, imagine this light is brightening your ears, filling them with words and sounds of kindness and positivity.

Step 3: Unblock Your Heart of Toxic Attachments
Finally, it’s time to unblock your heart of any toxic attachments that are making you feel disconnected from yourself and others. Your heart center is primarily where you store all the negative energy you’ve absorbed throughout the day. Your heart also has the largest and most powerful electromagnetic field in your body— so you want to make sure it’s clear of any negative influences. After you’ve cleared out your ear chakras, say to yourself, “I’m ready to release whatever is draining my heart of energy and vitality, and to bring in love, joy, and rejuvenation.” At this point, feel that same light you imagined whirling around your heart center, pulling out any toxic influences and making your heart shine bright and strong.

2: Raise Your Vibration with Three Questions
It’s so important to raise your vibration—which will make you feel like you can move mountains—and it’s even more important to raise your vibration before you go to bed. I’ve found that this practice can be especially effective when it comes to turning your thoughts into reality. In fact, I’ve seen students and clients manifest what they want within 24 to48 hours of doing this practice!

When you’re in a high vibration, you attract other high-vibration people, situations, and experiences. All you have to do is ask yourself three simple questions:

1. What am I grateful for?
2. What did I do right today?
3. What experiences do I wish to create, and what emotions do I want to accompany those experiences?

For the first two questions, focus on simple joys, even if you had a really bad day: “I’m grateful I have a roof over my head. I’m grateful for the air I’m breathing. There wasn’t any traffic on my morning commute. My boss complimented my work. My daughter told me the advice I gave her meant a lot. “As you reflect on these questions, you’ll feel both a sense of peace and excitement for all the beautiful things that are coming your way. Next thing you know, this high-vibrational energy will accumulate and flow into the next day, and you’ll start experiencing more of what you want.

3: Find the Higher Meaning

Sometimes, at the end of the day, we might feel discouraged about something that happened as if a door slammed shut on our fingers instead of opened with grace and welcome. We all experience disappointment, but this practice will help you transmute disappointment into possibility: What’s the higher meaning of this?

When “bad” things happen, it’s easy to feel punished. But it’s crucial to reframe these events. Consider how what you perceive as a disappointment might actually be leading you to the life you desire. Maybe the person who broke up with you, who seemed like such a good fit, is moving out of the way so your heart can make room for your true soulmate. Maybe your car stalling and making you late for an import-ant meeting is a reminder to slow down and smell the roses instead of constantly overworking yourself.

Be open to the idea that what’s happening in your life is exactly what you asked for, even if it doesn’t seem like it. It’s making space for the new you who’s emerging . . . who’ll be here faster than you think. If you’re in pain, it’s not permanent.

For example, if you’re suffering the loss of a relationship, what you often can’t see in the moment is that this opens the door to a truer love. In a lot of cases, our pain breaks open our hearts to deeper compassion, understanding, and wisdom, as well—as long as we have faith that there’s a purpose to it all. So, have faith that there is a higher meaning, and that what you want is right around the corner.

4: Connect with the You Who Has It All

There’s a version of you right now who has it all. This version of you exists in the quantum field of possibility and is already living your best life with all the abundance, joy, peace, love, and wellness you could imagine. So, after working through the first three practices, I want you to set a simple intention. Say to yourself, “I choose to connect to the highest version of me, the one who has it all.

“Next, imagine white light pouring down from the sky, going through your head and filling your entire body. Follow the light as far as you can go, beyond the edges of Earth and the
solar system. Go to the very end of this cosmic light, and then beyond. Sense that your higher self is here, living the life of your dreams.

Don’t feel the need to force anything. You don’t even have to visualize all the things you want, although you are free to do so. Just let yourself be bathed in the energy of this glorious version of you. At first, your experience might feel subtle or even a little awkward. Just stick with it, and I promise you’ll come to understand why this exercise is so awesome. Most people don’t receive images in this place.

It’s likely that the energy of the highest version of you will come through sensations, feelings, or just a sense that you’re connecting with something bigger than you.

As you make these foundational practices an intrinsic part of your life, everything will change. You may find your-self seeing, hearing, and sensing the loving presence of your highest self. Bathe in that vibration, allowing it to change you—because it will. I personally love falling asleep in this state, because I usually wake up with a greater sense of connection to that version of me. This only ends up magnetizing even more of what I want—and sometimes, miracles I didn’t even think to ask for!

MORE RESOURCES AND FREE DOWNLOADS

Master the four foundations of energy work! Download the Guided Energy Cleansing Meditation Audio to walk you through the foundational practices and clear your energy before bed. Listen here: https://dothisbeforebed. com/resource

OLIVER NIÑO– The Healer You Can’t Hire.

Oliver Niño is the world’s most sought-after healer that you actually can’t hire. Oliver has a waiting list of over half a million people from 100+ countries. One of his recent healing events attracted over100,000 people lined up to learn from Oliver, and experience his spiritual teachings.

Personal development guru Tony Robbins says: “Oliver is a gifted healer, whose energy healing practices would benefit those looking to experience more joy, inner peace, and wellness in their lives.” Actress and businesswoman Jessica Alba says: “There’s a unique magic to his work—he channels pure positivity, love, and light, leaving you feeling deeply at peace and more connected to spirit after just one session. Fashion designer Donna Karan says: “Thank you so much, Oliver, for your compassion and passion for us all.”

Oliver is known for his signature “1 Day Healing Experience” where Oliver spends an entire day healing anywhere from 2,000-5,000 people at the same time. People have walked away from this event reporting “instant and life-changing results” because they’ve experienced more progress and healing in one day than they’ve had in decades. This has led teams of researchers to study his unique healing methodology.

Oliver is on the speed dial for presidential families, philanthropists, and change makers worldwide. He’s also often referred to as one of Silicon Valley’s “best kept secrets” and is the behind the scenes “Spiritual Advisor” for some of the most well-known billionaires, CEOs, and tech founders.

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Wild Souls Retreats is dedicated to create extraordinary experience and lifetime memories by connecting like-minded people from all over the world that share the same hunger for life, freedom and adventure. Passionate about yoga, travel and lifestyle, we offer self-hosted yoga retreats with amazing teachers. Creating events that go beyond the expected, we are paying attention to every detail. Welcoming you at unique locations, offering you an unforgivable experience and excellent local superfood to nourish your body.

Our retreats for 2025
– Italy Dolomites Winter Retreat | 2 – 8 Feb
– Mexico Yoga & Spiritual Experience | 23 – 29 March
– Italy Rome Yoga & Art Retreat | 24 – 27 April
– Turkey Cappadoccia Twilight Horizons | 1 -6 June

Let’s be honest—what comes to mind when you hear the word Yoga? Maybe it’s an image of someone twisting into a pretzel, or perhaps you imagine peaceful music, candles, and a mat rolled out in a sun-dappled room. But beyond the serenity and stretch, Yoga has some serious clout when it comes to improving your functional movement.

And what’s functional movement, you ask? It’s the kind of strength, balance, and flexibility that helps you carry shopping bags, tie your shoes, lift your kids, and do life with less strain and more ease. So, grab a cuppa and get comfy, because we’re diving into how Yoga can quite literally move you in the right direction—whether you’re reaching for the remote or running for the bus

What is Functional Movement, Anyway?

Before we discuss Downward Dogs and Warriors, let’s define our terms. Functional movement refers to the daily movement patterns we use—walking, squatting, reaching, twisting, bending, and lifting. When these movements are compromised due to poor posture, lack of flexibility, or weakness, even simple tasks can become challenging or painful.

Yoga is a secret weapon in keeping these movements smooth, strong, and safe. Why? Because it focuses on exactly what functional movement requires: flexibility, balance, core stability, and coordinated breathing. It’s like a full-body maintenance check rolled into one beautifully flowing practice.

Strength without the Grunt
Let’s start with strength. Now, you won’t bulk up like a bodybuilder doing Yoga, but you will build incredibly useful strength. Yoga uses your ownbody weight for resistance, and holding postures like Plank, Chair Pose, or Warrior can be surprisingly challenging.

Take Chair Pose, for instance. You squat as though you’re sitting down— except there’s no chair. Your thighs burn, your core is working overtime to keep you upright, and your arms are reaching upwards. It’s a full-body effort. And the best part? You’re not just working muscles in isolation like you might in a gym. Instead, Yoga strengthens movement patterns, meaning you’re training your muscles to work together in harmony—just like they need to in real life.

This kind of strength training helps stabilise joints, support your spine, and reduce the risk of injury when doing everyday tasks. Carrying groceries or hoisting a suitcase into the overhead bin suddenly becomes a lot less daunting

Flexibility: More Than Just Touching Your Toes

Okay, let’s talk flexibility. Yes, Yoga helps you stretch and lengthen muscles—but it’s not about forcing yourself into the splits (unless you’re into that, of course).

More importantly, Yoga encourages functional flexibility, the kind that keeps your muscles and joints mobile and healthy.

Think about how often you bend, twist, or reach in a day. Those movements can strain your body if your muscles are stiff or shortened (thanks, desk jobs). Yoga poses like Forward Fold, Cat-Cow, and Low Lunge work to gently open up your hips, hamstrings, shoulders, and spine, helping you move more freely and comfortably. And here’s where breath comes into play. In Yoga, we synchronise movement with breath—inhale as you lift, exhale as you fold. This conscious breathing encourages the nervous system to relax, which in turn allows your muscles to release more deeply into each stretch. It’s like tricking your body into becoming more bendy— clever, right?

Balance: More Than Standing on One Foot

Ever tried standing on one leg while putting on your socks? If you’ve wobbled like a jelly, you’re not alone. Balance is often overlooked until we realise we don’t have much of it. And as we age, maintaining good balance becomes even more crucial to prevent falls and injuries. Yoga is brilliant for improving both static and dynamic balance. Postures like Tree Pose or Half Moon require not just leg and core strength, but also mental focus and breath control. The more you practise these poses, the better your body gets at engageing the tiny stabiliser muscles that help you stay upright and steady. But balance in Yoga is about more than just physical stillness. It’s also about body awareness—knowing where your limbs are in space and how they move in relation to one another. This proprioception (fancy word alert!) is essential for moving safely and efficiently in everyday life.

Breathing: The Unsung Hero

Let’s zoom in on one of the most underrated parts of Yoga: the breath. Known as Prānāyāma in yoga-speak, breathwork isn’t just woo-woo fluff— it has a real, measurable impact on your movement, stress levels, and overall health. In traditional Yoga, it is emphasised that all Yoga postures are done with conscious regulation of breath, which is definitely the secret ingredient to manifest the profound benefits of all Āsana-s.
When you breathe deeply and rhythmically through Yoga movements, you oxygenate your muscles, increase circulation, and calm your nervous system. This reduces tension and allows for a greater range of motion. Ever noticed how your hamstrings feel tighter when you’re stressed? That’s no coincidence— stress tightens muscles and restricts movement. Breath helps unlock that.
Plus, focusing on the breath keeps you present. You’re not thinking about your to-do list while trying to balance in Eagle Pose—you’re just trying not to fall over! That mental presence enhances the mind-body connection, making your movements more intentional and coordinated.

“You’re not just working muscles in isolation like you might in a gym. Instead, Yoga strengthens movement patterns, meaning you’re training your muscles to work together in harmony—just like they need to in real life.”

Everyday Wins: Yoga in Real Life Now, let’s tie it all together. You might wonder, how exactly does stretching on a mat translate to the real world? Great question. Imagine this: You’ve been practising Yoga for a couple of months. One day, you bend down to pick up a box, and—ta-da!—your back doesn’t twinge like it used to. Or you notice you can reach the top shelf without needing to do that awkward one-foot hop. Maybe you find it easier to walk long distances or climb stairs without getting winded. These are the quiet victories yoga offers—subtle improvements that make a big difference in quality of life.

Here are a few functional movement benefits you might start to notice:

• Improved posture: You’ll naturally stand taller with a stronger, more aligned spine.
• Less stiffness: Those creaky morning joints? They’ll start feeling smoother.
• Better coordination: You’ll move more fluidly, with fewer stumbles or awkward turns.
• Quicker recovery: Aches and pains from other activities (or just sleeping funny) may fade faster.
• More energy: You’ll feel less sluggish during the day with better circulation and oxygenation.
  
  Gentle on the Joints, Big on the Benefits
  
  Another win for Yoga is its low-impact nature. Unlike high-intensity workouts that can be tough on the joints, Yoga is kind and adaptive. Whether you’re 25 or 75, there’s a style or level for you. Even people recovering from injury or manageing chronic pain can benefit from restorative or chair-based yoga practices. It’s this inclusivity that makes Yoga so powerful. You don’t have to be fit, flexible, or fancy to start—you just have to show up (preferably in stretchy trousers)

Making It a Habit: Tips to Get Started
Convinced yet? If you’re ready to give Yoga a go, here are a few tips to ease into it:

1. Start slow: You don’t need to launch into a 90-minute power session. Begin with a 10–20 minute routine a few times a week.
2. Find a competent teacher: Rather than randomly following loads of free classes online, find a qualified local teacher who can guide you appropriately through simple and effective practices.
3. Focus on consistency: Little and often is better than occasional heroic efforts.
4. Listen to your body: Some days you’ll feel strong, others you’ll need to rest. That’s okay.
5. Breathe, always: Even if your pose isn’t perfect, steady breathing is the key.
   
   Final Thoughts: Yoga’s Real Magic
   
   So, is Yoga just stretching? Far from it. It’s a dynamic, full-bodied, breathfuelled practice that trains your body to move better, feel better, and be better in everyday life. From getting out of bed without groaning to

gardening without injury, the benefits ripple out far beyond the mat.
Functional movement isn’t about being flashy or fit—it’s about being able. And Yoga helps you become more able in the most graceful (and surprisingly sweaty) way.
So, go on—roll out that mat, take a deep breath, and let Yoga help you move through life a little smoother, a little stronger, and a whole lot happier.

Namaste!

When I started my Yoga Journey in the 80s, I never imagined I would become a teacher. Yoga was this amazing system that re-introduced me to myself, and helped me connect with all things spiritual and magical. It was a totally transformative experience. I was lucky enough to have great teachers in both India and Sri Lanka. I was taught the breadth and depth of yoga and my life changed forever.

When I returned to England from Asia after two and half years away, I wanted to share my new found love of yoga with everybody. I really felt I had found the secret elixir of life. I soon found out that those I wanted to share yoga with, were not quite as enthusiastic as I thought they would be about learning this life changing system. It took longer for classes to fill than expected. I didn’t understand business or marketing, this was long before social media, which is now another consideration.

I realised that in order to share my love of yoga and support others, I had a lot to learn apart from yoga poses and breathing exercises. Yoga was magical for me, but others were more sceptical. That was decades ago, and things are very different now. Yoga is known and desired by many, for all its benefits. However, it is still important to understand the business side of things, without losing the Spiritual Teachings of yoga. I got lucky and enrolled on a Holistic Marketing Course that balanced the spiritual and sustainable. If your classes don’t fill up, they are not sustainable, it is that simple.

I have enjoyed transforming lives and sharing the deep alchemical aspects of yoga for well over three decades. I’m sharing my varied experience with you to demonstrate just how pivotal working with a mentor can be. And now I am a Mentor to many Yoga Teachers, Coaches and Therapists. I love being a catalyst for change, mining for magnificence with clients, finding the unique potential in each person and seeing the transformation and elevation that occurs.

1. YOGA PRACTICE MENTOR

A yoga practice mentor is someone with an extensive experience in the practice of yoga. Generally, hatha yoga. They help you improve your personal yoga practice. You want to be sure you are doing things correctly, before starting to teach others. Enhancing your home practice is a great way to grow spiritually. Teaching yoga requires a strong foundation in your own practice, and a mentor can help you to:

• Improve your asana alignment and sequencing.

• Develop your understanding and experience of postures and their benefits.
• Explore deeper aspects of breathwork, pranayama and meditation.
• Gain insight into yogic philosophy and its application in everyday life.
• Enhance your awareness and spiritual growth.

2. YOGA TEACHING MENTOR

While a strong personal practice is the foundation, being a skilled yoga teacher requires much more than your passion and knowledge of yoga postures. Some mentors specialise on the teaching aspects of yoga. A yoga teaching mentor, is great if you love yoga, have recently started to teach and need support to improve your teaching skills. There are so many subtle things that make a great yoga teacher. And a teaching mentor will help you hone your skills. You will need the ability to communicate clearly. You will need to motivate and inspire yoga students. And you will need to be natural and at ease, so you can connect well with students. If you are awkward and lack confidence, or you are nervous speaking to a group, it is not going to bode well.

A yoga teaching mentor can help you:

• Get clear and comfortable giving verbal cues without being verbose.
• Give hands-on adjustments, to those who give permission for them.
• Develop your class plans and sequencing.
• Navigate diversity and ability in your classes. There will be many different needs.
• Cultivate your unique style and voice, while maintaining the integrity of yoga.

A teaching mentor can provide great feedback and insights. This is valuable for new teachers, as you build confidence. It is also great for more experienced teachers; it helps you continue learning, stay current and develop as a teacher. Mentoring supports you to be an effective teacher who positively impacts students lives and creates meaningful yoga experiences for your students. The right mentor enhances the way you work and the benefits your student receive.

After taking the Holistic Marketing Course and working with my mentor, Andrew Ferguson, I started to really understand the bigger picture. I filled in the gaps and implemented what was actually needed to take my love of yoga out into the world, in a way that others would love. After a few months I was able to fill back-to-back classes, develop specialist workshops and offer retreats in sacred places like Glastonbury. I found my own unique way of teaching Yoga. Eventually specialising in my passion for working with Energy and the Chakras. After 10 years teaching yoga asana classes,

Yoga is a journey of lifelong learning, not just as a student, but also as a teacher. No matter how experienced or knowledgeable we become as yoga teachers and wellness experts, having a mentor can create acceleration in your work and be a transformative experience.

A mentor has already walked the path and can provide guidance, support and wisdom to help you as you journey. You may wish to develop your personal practice, enhance teaching skills and ultimately navigate the business aspects of the work you love to do.

Your personal practice is the greatest teacher, it is the foundation of everything. With a mentor guiding the physical and philosophical aspects of your individual practice, you will continue to evolve spiritually. This ultimately enriches, not just your own life but also your ability to guide others.

3. YOGA BUSINESS MENTOR

What many people fail to realise, as I did at first, is when you start teaching yoga, you are actually starting a business. In today’s world, being a yoga teacher often involves being a business owner and entrepreneur. When owning a studio, or running classes, workshops, retreats, or even online programs; manageing the business side can be extremely challenging for many reasons, especially for those who have never been self-employed. All the moving parts to operating a successful business take time, energy and money to learn, understand and master. It has to be done, if you want to share your passion for yoga with others.

So, if someone can fast track that process, and help you learn all the things you need to know: like promotion, admin, marketing, sales, finance, communication, the list goes on, then the sooner you start working with that person, the sooner you will get your desired results. Can everything be worked out by yourself? Yes, it can. But it often takes a lot of time and energy. When people have already walked the path before you, it is well worth enlisting their support, for speed and simplicity. A mentor will make the whole learning process, easier and quicker.

A business mentor will offer guidance on:

• Creating a successful and sustainable yoga business.
• The best ways to promote and market your classes, workshops and retreats.
• The administrative and legal aspects of teaching yoga.
• Navigating the digital world, social media, online platforms, apps etc.
• Getting the right balance, between business and the fundamental essence of yoga
• Maintaining your own spiritual practice and wellbeing, while running a business

Working with a yoga business mentor, helps you identify your place in the bigger scheme of things, so you can stand out in a crowded place. You need to ensure your classes reach the very people who need them most. One of my top values is integrity, it’s so important to me.

I made the decision to focus on yoga philosophy and the Core Energy System. This clarity of purpose, and publication of my first book, Opening to Spirit, saw things really change. I went from teaching classes in cold church halls, to being invited to work all over the world; America, Australia, Canada, Nigeria, Greece, Italy, France, South Africa, and many other places. I spoke at conferences, cruises and Caribbean retreats; sharing my love of yoga globally. Encourageing daily spiritual practice, meditation, relaxation, corporate wellness, prison yoga, and ways to reduce stress, create calm and Energise your Life programs. As a psychologist I also explored the Psychology of Yoga. It is important to recognise the numerous ways and places yoga can be shared, and the powerful impact it can have on our lives.

I think every yoga teacher and wellness expert can benefit from having at least one mentor. Who enables you, as you support others to be healthy, happy and fulfilled. I personally, have worked with many great mentors, all contributing something powerful to my journey. There are different kinds of mentors, for different stages. A good mentor can have a profound impact on your life and work. Let’s explore three types of mentors.

Having a mentor who understands the business side of yoga helps you not only create a sustainable business, but also ensures you maintain integrity and stay true to your values and passion for yoga.

FINDING THE RIGHT MENTOR

Choosing the right mentor depends on your individual needs and business goals. It differs at different stages of your journey. You may benefit from one mentor covering multiple aspects, or different mentors for various stages. A mentor is part of your support system, helping you overcome challenges, stay inspired, grow and continue learning.

Regardless of where you are on your yoga journey, a mentor will accelerate the process. Whether you are refining your personal practice, improving teaching methods, or mastering the business side of yoga, a mentor elevates your success in the ever changing world of yoga and wellness; so, you can do the work you love.

Caroline Shola Arewa known as the Energy Doctor aims to Energise and Empower. A leading figure in the worlds of Spirituality and Wellness. Shola has delivered her award-winning Energy based work internationally for over 3 decades. She’s a psychologist and author of five books, including bestsellers Opening to Spirit and Energy 4 Life. Shola is the founder of Enlightened Entrepreneurs, she offers a Certified Spiritual Coach Training program and Mentors Heart Centred Entrepreneurs worldwide. With a focus on Energy and the Chakras, Shola empowers you to reach your highest potential and manifest your own personal brand of magic, so you can share more of your purpose and passion in the world. Request your 30 min. discovery call. Shola.co.uk – IG:@sholasays

Friday nights were special times in our Paris apartment in those post war years. My parents belonged to the Paris Institut Métapsychique. Its lively Friday evening meetings there, hosted all manner of psychoanalysts, telepathy and psychokinesis researchers, astrologers, pendulum wielders and dowsing practitioners, séance enthusiasts, Tarot readers and clairvoyants, all discussing the latest paranormal currents and the hottest spiritual news from the Far East, all accompanied by café et petits gâteaux

How I looked forward to seeing Madame Giraud, the seasoned clairvoyant with her deep warm voice, who never failed to ask me to draw cards from her 78-card Marseilles Tarot deck’s 15th century enigmatic Italian designs, then proceeded to describe my future in such exciting narratives! Once I drew a card named “La Force.” It showed a young man opening a lion’s mouth. And the next card was “La Source,” depicting a naked woman drawing a pitcher of water from a magical stream. Madame Giraud became quite excited, “You will have a life full of adventures and you will one day meet a very high magician.”

At that time, the American parapsychologist J.B. Rhine kindled keen interest in extrasensory perception (ESP). Founding the Department of Parapsychology at Duke University, North Carolina, he generated excitement for his forays in the scientific exploration of thought transmission (Extrasensory Perception, 1940). The Paris group, for lack of resources, made their own ESP cards (Zener cards): line drawings of a circle, a square, three wiggly lines, a plus sign and a star.

It was then thought that children were the best subjects to test ESP’s potential because they were still uncontaminated by society’s repressive forces. This perspective was the likely outgrowth of the 18th century French philosopher Jean Jacques Rousseau, a major figure of the European Enlightenment period, who championed the idea that all humans are born fundamentally pure and good, blaming society’s machinations for leading them to their dark sides. The outcome was that, as the only kid around, starting at seven, I was repeatedly solicited for novel ESP experimentations, which, in retrospect, were thoroughly stimulating!

The Institut Métapsychique, founded in Paris in 1919, remains one of the oldest organisms dedicated to the serious research of paranormal phenomena. Currently, with increasingly developed tools, its thrust now centers on the scientific study of the yet still far-from-solved phenomenon of sentience, namely how the nervous system (presumably) creates the stuff of emotions and the miracle of experiencing

In those lively evenings, the psychanalysts often robustly defended their respective positions. Freud and Jung were names most often heard, but Ferenczi, Adler and Wilhelm Reich worked in their way, sometimes in thermic discussions. My parents were distinctly Jungian and regularly countered the Freudians with introjections about archetypes, ancient universal symbols shared by all humanity, and the “supraconscious,” that higher cosmos-connected dimension elevating humans far

above the lowly impulses lurking in the Freudian unconscious and its wild repository of primal terrors, rage and unfiltered sex. All these good seekers were, each in their own way, intensely searching for clarity and deeper understandings of their existential questions, questing for higher personal meaning and self-realisation.

India, Nepal and the Himalayas, all were hot. As were ancient texts, from the Bhagavad Gita and Patanjali’s Yoga Sutras to biblical scrolls and the Kabbalah, as were promising techniques of hitherto unknown yoga systems, recently discovered Egyptian tombs, the potential of hypnotism, mysterious hallucinogens and the enigmatic predictions of the Mayas.

Many travelogues were devoured by this effervescent segment of Parisian society. The bouquinistes along the Seine’s quais were flowing with works on esoteric parasciences. Books on the occult were the rage, as for example, “Méthode de Dédoublement Personnel,” by Charles Lancelin (1925), a book on how to willfully separate consciousness from the physical body, otherwise called “astral projection,” so it may be free to travel in space, and maybe even time. Paul Brunton, the English spiritual explorer, came out with immensely popular books, among them, “A Search in Secret India” (1934), and “A Search in Secret Egypt” (1936).” He wrote about exotic humans in faraway lands who performed the most unprobeable feats that transgressed all common notions of the possible.

Alexandra David-Néel, an iconoclastic French spiritual explorer was inspired in her youth by Jules Verne’s fantastic adventures. Her fascinating travelogues brought her readers to undiscovered temples in Nepal and introduced her to their meditation secrets. In 1924, she was the first Western woman to enter the forbidden city of Lhasa, in disguise, then a brazen feat (My Journey to Lhasa, 1927).

In 1935, Dr. Thérèse Brosse, a determined Frenchwoman, traveled to India with a portable EKG machine. For its time, that was quite a feat. Lugging around a bulky machine required dedicated fortitude. She connected electrodes to accomplished meditators and unequivocally demonstrated that cardiac rhythms could be influenced by meditative volition. Remarkably, the electrocardiogram tracings of some yogis demonstrated a progressive willful slowing of heart rhythm, and in one instance, an amazing complete cardiac stoppage lasting fully a few seconds!

In this bouillon of the esoteric, Theosophy also flourished. This movement held that all humans belonged to a common family and that all religions emanated from a single truth. Madame Blavatsky, a Russian émigré, founded the Theosophical Society. Her protégé, the enfant prodige Krishnamurti, became a world-loved philosopher. Many years later, Krishnamurti gave a series of lectures at the New School in New York that my family and I attended. A slight man with concentrated presence, especially as he intensified the power of silence, in perfect posture as he sat on his lone straight-back chair facing his audience with riveting behind-theeyes energy, he spoke for an approach to life that sought out “total awareness,” clarity, and a “free mind,” namely a mind purged of all habits and rote reactions, capable of being supremely present in translating the full intensity of every moment.

“Autobiography of a Yogi” came out in 1936. It quickly became a best seller and a Parisian event, devoured not only by spiritually leaning audiences but also by a public seeking alternative existential model. Its author, Paramahansa Yogananda, tells of his life from early on in India and his spiritual expansion, activated by his teacher who guided him through the discovery of ever wider layers of consciousness. Preceded by a long lineage of sages, his teacher told him that the West urgently needed the assistance offered by Kriya Yoga, one of the “mental Yogas,” namely yoga systems that center on the discovery of

human energy dynamics, so that all of humanity could benefit from the accelerated evolution that they can offer.

Yogananda’s spiritual philosophy can be summed up by the following quotes: “True wealth is measured by the richness of one’s inner life; “The greatest obstacle on the path to self-realisation is the ego;” and “The journey to self-realisation is a lifelong adventure, and the destination is love.” Kriya Yoga is an ancient meditation discipline, handed down through eons of oral teachings and meditative discoveries, promoting the experiencing of one’s core life forces, as a precursor to attaining fusion with universal energies. Kriya Yoga evolved from thousands of years of introspective journeys by explorers of human sentience. Derived from countless dedicated meditative forays, a human energy model evolved that is often represented artistically by colourful hubs of organismic energies called Chakras. While seven major human psychic energy hubs are named, there are said to be dozens of lesser ones, and thousands of minor energy roundabouts, all connected, and all intrinsically implicated in our biological workings. This is the model conceptualised as one fusing our physical self to the life forces that animate its existence.

Kriya Yoga is a form of yoga that combines peaceful physical postures with supraconscious breathing and activated mentation. In a certain perspective, it could be described as a kindling of our nervous system

Knowledge of its practice is handed down orally, teacher to student, as sparse written guidelines exist. It is said to have been gifted in the 18th century to Mahavatar Babaji, a legendary Himalayan yogi. Babaji taught the technique to his disciple Lahiri Mahasaya, who then passed it on to Swami Yukteswar Giri. Swami Giri, in turn, initiated Paramahansa Yogananda to Kriya Yoga science, who then brought it to the West in the early 20th century..

The word “Kriya” means “action” in Sanskrit. Indeed, the Kriya meditator diligently activates all mental functions in the process. In the context of Kriya Yoga, it refers to meditative techniques designed to fuse the practitioner’s consciousness with universal cosmic energies. These techniques involve infusing breaths with organismic energy, maintaining attentiveness and using mantras that serve to engage resonant meditative states that, in modern terminology, are called states of “pure consciousness.” These special states of sentience are called “pure” because they contain no thoughts, no emotions, no memories, just the distilled energy of core sentience. Achieved then is a fundamental and coveted experience achieved by the separation of our “consciousness nature” from its “consciousness content.” Achieving the experience of “pure consciousness,” even for brief periods of real time, is transformative, because it connects us to the fundamental nature within ourselves (Experiencing “Pure Consciousness:’ A Catalyst in Psychotherapy?” http://www.triroc.com/sunnen/topics/experiencepureconsciousness.htm).

In those post-war years, new geopolitical tensions emerged, the “Cold War.” My father, along with many European engineers, was invited to the U.S. to contribute his electronic engineering skills to defense missions. With this wonderful opportunity, my parents decided that we would first visit their teacher, Paramahamsa Yogananda in California. We eventually drove cross-country in a green Buick, staying in many stunning national parks along the way.

The aura bathing the Self Realization Fellowship in Los Angeles is remembered as suffused with a holy ambience, as in a cathedral amidst the silent energies of radiant nature, the trees, cacti and flowers, all wildly exotic to me. In this milieu, people seemed to move more slowly as if time had gummed the clocks. Voices were strangely muted, bathed in silence even as they were spoken.

A man appeared. He had long dark hair and a flowing ochre robe. He too moved slowly, with poise and grace. His face emanated noble peace, which in retrospect, would be described as some form of bliss. Soon, a small group of five or six adults agglutinated themselves to him. As the kid I was then, trained in dutiful French politesse, I stayed outside this circle and looked on.

Spontaneously, there developed a fissure in the group, and in this opening, I was suddenly directly face to face with Yogananda, eyes steadily locked, no words, no movement, just stillness out of time, and now the recipient of a wave of violently profound kindness and benevolence, if only for several seconds of real time. My entire body took part in it, shaking it deeply in its entrails, the turbulence still there with me to this day.

In 1817, Stendahl, the author of “Le Rouge et le Noir (1830),” visited the Florence Basilica of Santa Croce. Gazing at the archetypal beauty of the frescos painted by Volterano bathed by the transcendent luminosities offered by multicoloured windows, he began to feel, in his awe, a disruption of his normal state of consciousness, with widespread visceral discharges translating into cardiac activation, vertigo, spinal chills, even faintness.

So profound was his experience that he extensively wrote about it, and it is now known as the Stendahl syndrome, a unique phenomenon triggered by wondrous beauty, also called “esthetic shock.” This global frisson of body and mind in response to stunning works of art, architecture or music has been described in other localities. Visitors to holy sites that embody high religion and spirituality can experience similar marking experiences, leaving them indelibly tagged. Thus the “Jerusalem syndrome” and similar experiences noted to occur in Far Eastern temples.

Analogous phenomena have long been recorded as occurring in certain special human-to-human communications, usually involving a holy figure and a receptive aspirant. They can be found in texts deemed sacred, such as Patanjali’s Yoga Sutras, the Bhagavad Gita, the Koran, the Kabbalah, and the Bible. Shaktipata, for example, is a spiritually driven phenomenon described as a profound experience where a being with higher access to life’s fundamental knowledge, imparts an experiential perception of it via consciousness-to-consciousness communication. This phenomenon assumes a medium, an ether, permitting this transfer.

To this day, I work to understand my special moment of electric interaction with a highly spiritual human because the experience is easily brought back to life in its full intensity, as if traveling in a space-time wormhole, as fresh and alive as if occurring in the now moment. In flights of musings, thoughts also flash back to Madame Giraud, the cards drawn, and how they eventually concorded with reality. Whatever the logical explanations my scientific mind attempts to construct, from the Stendahl syndrome to neurological origins, and on to Shaktipata, they are all in vain. Regardless of logical explanations, what remains is the now so familiar perennial real frisson for which I extend my deep gratitude to Paramahansa Yogananda.

Gérard Sunnen, MD,
Board-certified in psychiatry and neurology writes about the many clinical and self-development uses of medical hypnosis, imagery, meditation, Autogenic Training and yoga. He practies in New York.
triroc.com/sunnen Drsunnen.com

THE CONFLUENCE OF FAITH AND FLOW

Yoga and Islam, seemingly disparate, share profound commonalities. The chakras in yoga, representing energy centres within the body, find their reflection in the concept of nafs in Islam. Both systems emphasise a journey towards inner peace and spiritual enlightenment. The nafs, or the soul, in its journey towards purification and connection with the Divine, resonates deeply with the practice of balancing the chakras.

The Prophet Mohammed (saws) encouraged physical fitness and mindfulness. This historical context underlines the compatibility of Islamic teachings with the physical and mental benefits of yoga. The practice of yoga, with its emphasis on breath control and meditation, mirrors the Islamic practice of dhikr (remembrance of God), fostering a state of mindfulness and spiritual connection

But beyond the physical aspects of yoga, there lies a deeper, more profound connection to spirituality – one that transcends the boundaries of religion and culture. In the graceful flow of my practice, I find moments of stillness and serenity, allowing me to connect with the divine presence within myself and in the world around me.

In the teachings of Sufism, the mystical branch of Islam, I recently discovered fascinating parallels to the principles of yoga, particularly concerning the energy centres known as the lata’if (also known as the seven chakras in the yoga practice).

These lata’if represent different aspects of the human soul’s journey towards God, aligning closely with the philosophy of inner transformation found in yoga. Just as the chakras are associated with specific energy points in the body, the lata’if are believed to reside within, waiting to be awakened and harmonised.

For instance, the heart corresponds to the Anahata chakra, symbolising love and compassion, while the spirit aligns with the Sahasrara chakra, representing spiritual enlightenment.

Embracing this perspective, I endeavour, much like the Sufi masters, to awaken and balance these latent energies within myself – the heart, the spirit, the secret, the hidden, and the most hidden – as I embark on my spiritual journey during Ramadan.

Through practices of meditation, prayer, and introspection, I strive to unlock the full potential of these energy centres, fostering a deeper connection with the divine and nurturing the growth of love, compassion, and humility within my soul.

EMBRACING YOGA AS EMPOWERED MUSLIM WOMEN

For Muslim women, yoga is more than a physical exercise; it is a powerful statement of resilience and empowerment. It challenges stereotypes and redefines narratives. The sight of a Muslim woman in hijab, confidently holding a yoga pose, disrupts conventional perceptions and showcases a blend of strength, grace, and spirituality.

Through yoga, I have come to understand that true strength lies not in the physical form but in the resilience of the spirit, the depth of the heart, and the clarity of the mind. As I move through each pose, each breath, I am reminded of the boundless grace and mercy of Allah, guiding me on my path of self-discovery and spiritual growth.

In my everyday life, where faith and yoga intertwine like threads of vibrant colours, each pose, each breath, weaves a story of resilience, enlightenment, and divine connection. Yoga and Ramadan are weaving together the fabric of my faith and my identity as a Muslim woman. Through the discipline of both practices, I have discovered a profound sense of peace, purpose, and belonging – a testament to the transformative power of both faith and flow in my life.

Embracing yoga as a Muslim woman has been a journey of breaking stereotypes and changing narratives. In a world where misconceptions often overshadow understanding, I’ve found empowerment in challenging the notion that yoga is incompatible with Islam. Instead, I’ve embraced the opportunity to reclaim this ancient practice as a tool for spiritual growth, self-discovery, and inner peace.

By sharing my journey openly and authentically, I hope to inspire others to explore the intersection of faith and yoga, and to recognise that true liberation comes from embracing the fullness of who we are, both spiritually and physically. In a world brimming with diversity and offering a plethora of perspectives, it’s crucial to discern what aligns with our beliefs and inner truths, and to relinquish what doesn’t.

SUFISM AND THE SPIRITUAL DIMENSIONS OF YOGA

Sufism, the mystical branch of Islam, emphasises the purification of the nafs and the soul’s union with the Divine. This spiritual journey shares a profound synergy with the chakra system in yoga. Both traditions seek to transcend the physical and connect with the higher self. The meditative practices in Sufism, such as dhikr, align with the meditative states achieved in yoga, creating a beautiful confluence of spiritual practices.

CHANGING NARRATIVES: FROM STEREOTYPES TO STRENGTH

Muslim women have often been subjected to limiting stereotypes, but through yoga, we are breaking these barriers. Yoga provides a platform to showcase our strength, resilience, and inner peace. It sends a powerful message: modesty and physical fitness are not mutually exclusive. This visual representation is crucial in changing global narratives about Muslim women, highlighting our active participation in diverse fields, including sports and wellness.

EXHIBITING HARMONY IN HERITAGE

Embark on a visual journey with Essraa Nawar as she blends the tranquillity of yoga with the timeless beauty of the Middle East’s most iconic ancient sites. In “Harmony in Heritage: Yoga Across Ancient Wonders,” Essraa, a Muslim woman proudly wearing her hijab, defies stereotypes and embraces the universal language of peace and mindfulness.

Essraa’s yoga journey began four years ago, transforming her life in profound ways. She discovered threads of similarity between yoga and her Islamic faith, particularly in the Sufi tradition, which she eloquently described in her piece “Ramadan Reflections: My Journey of Faith and Flow – Uniting Yoga with Ramadan as a Muslim Woman.” This insightful article, published in OM Magazine, shares her reflections on integrating yoga with her spiritual practices during Ramadan.

The hijab, often misunderstood, is a powerful symbol of feminism and empowerment for Essraa. She has never felt constrained by it and embraces it as a source of strength, allowing her to express her identity with pride and confidence.

Through yoga, Essraa has found balance and productivity, becoming a stronger, more mindful individual. Her exhibition, set against the aweinspiring backdrops of Petra, the Pyramids, the White Desert, and the Temple of Hatshepsut, captures the essence of inner balance and cultural pride. The Temple of Hatshepsut, her favourite site, holds special significance as it honours Egypt’s most powerful female pharaoh, whom Essraa greatly admires. This exhibition invites viewers to visit these remarkable places, some of Essraa’s most beloved sites, and experience their timeless beauty first-hand.

This is Essraa’s sixth photography exhibition, and it invites viewers to witness the serene intersection of modern wellness practices and the enduring spirit of ancient civilisations, celebrating both the resilience of women and the rich heritage of the Middle East. Follow Essraa’s #changethenarrative campaign on social media, where she works to change how people perceive Muslim and Arabic women and bridge the gap between the East and West. Essraa’s journey with yoga is not just personal; it’s a mission to encourage others to embrace health, wellness, anti-ageing, and self-care.

Join her in “Harmony in Heritage: Yoga Across Ancient Wonders” and be inspired by the transformative power of yoga and the timeless beauty of the Middle East.

EMBRACING DIVERSITY AND BREAKING BARRIERS IN YOGA

Yoga offers a unique opportunity to embrace diversity and inclusivity across the globe. As a DEI advocate, I believe it’s essential to break barriers and challenge misconceptions not just for Muslim women, but for all individuals regardless of their cultural, religious, or ethnic backgrounds. This practice encourages an environment where everyone can come together, share their experiences, and support one another in their journey towards wellness and empowerment.

By fostering a diverse and inclusive yoga community, we can create a space where everyone feels valued and respected, ultimately enriching the practice for all. This inclusivity not only enhances our understanding of different cultures but also promotes a global sense of unity and acceptance, making yoga a powerful tool for social change and personal growth. Yoga thus becomes a platform for celebrating our shared humanity, fostering social change, and encouraging personal development. Through embracing diversity in yoga, we can build a more inclusive and compassionate world.

What is a Yoga Retreat?

If you’re new to the concept of a yoga retreat, let’s clarify. A yoga retreat is not just a vacation; it’s a purposeful getaway dedicated to your well-being, typically set in beautiful natural environments. They offer daily yoga and meditation sessions guided by experienced instructors and usually feature plantbased meals to nourish your body.

What to Expect in a Yoga Retreat?

Each retreat is unique, but here are some common elements you can anticipate.

Daily Yoga and Meditation

Expect daily yoga and meditation sessions. These practices are the foundation of your retreat experience and are typically offered in the morning and evening. Sessions are tailored to various levels, ensuring everyone can participate.

Expert Guidance

You’ll be guided by experienced yoga instructors who will help you refine your postures, deepen your meditation practice, and provide personal attention when needed.

Workshops and Excursions

Many retreats offer workshops on yoga,

wellness, or personal development. Additionally, some retreats include excursions to nearby attractions or cultural experiences.

Natural Surroundings

Yoga retreats are often set in beautiful, natural environments. You can expect stunning landscapes like beaches, mountains, or lush forests to be your backdrop.

Healthy Meals

You’ll be served well-balanced, plant-based meals to support your practice and overall health. Dietary restrictions and preferences are usually accommodated.

Community and Camaraderie

Yoga retreats foster a sense of community. You’ll meet like-minded individuals from diverse backgrounds, creating a supportive and friendly atmosphere. The shared experience can be a significant source of inspiration and encouragement.

Personal Time

While there’s a schedule to follow, you’ll also have time for personal reflection and relaxation. You can explore the surroundings, journal, read, or unwind in the peaceful ambiance.

Digital Detox

Many retreats encourage a temporary digital detox. You might find limited or no internet connectivity, allowing you to disconnect from the digital world and connect with yourself and others on a deeper level.

Holistic Healing

Beyond yoga and meditation, some retreats offer additional holistic activities such as spa treatments, Ayurvedic consultations, or energy healing sessions, further enhancing your sense of rejuvenation.

Lasting Transformations

Yoga retreats aim to leave you with lasting benefits. You can expect to return home with a sense of inner peace, improved well-being, and valuable tools to continue your yoga and mindfulness practices in your daily life.

The Science of Yoga for Rejuvenation

Yoga is backed by science, so it’s actually a practical and evidencebased way to boost your well-being and feel rejuvenated. Here are the scientific reasons behind how yoga can help refresh your mind and body and improve the quality of your life.

Stress Reduction through the Nervous System

One fundamental aspect of yoga is its ability to activate the parasympathetic nervous system— the part of the autonomic nervous system responsible for the “rest and digest” response, which counteracts the “fight or flight” stress response. You stimulate the parasympathetic nervous system when you engage in yoga, primarily through practices like deep breathing, meditation, and gentle asanas. This reduces cortisol levels (the stress hormone) and promotes relaxation and calm, allowing your body to rejuvenate.

Balancing Hormones

Yoga has been shown to influence hormone regulation and regular practice can help balance hormones like serotonin, dopamine, and endorphins. These hormones play crucial roles in mood regulation and their balance can alleviate symptoms of anxiety and depression.

Enhanced Flexibility and Strength

Yoga involves a wide range of physical postures and movements that promote flexibility and strength. The science hereis pretty simple: when your muscles

stretch and contract, they stimulate the production of synovial fluid. This fluid works like a natural lubricant for your joints, reducing the likelihood of arthritis and promoting better joint health. As you improve your flexibility and strength, you’re not just preventing physical issues – you’re also giving your body a renewed and revitalised feeling.

Mental Clarity and Brain Health

Studies have shown that regular meditation can change the brain’s structure, increasing grey matter in areas associated with memory, learning, and self-awareness. This enhanced brain health can contribute to sharper mental clarity and rejuvenation in your daily life.

Breathing for Well-Being

Breathing techniques, or pranayama, are an integral part of yoga; and deep, controlled breathing can profoundly impact your physical and mental well-being. Slow and deliberate breaths stimulate the vagus nerve, which helps reduce heart rate and blood pressure, providing a sense of calm and rejuvenation.

Enhanced Immune Function

Regular yoga practice has been linked to

improved immune function. Studies suggest that stress reduction, improved circulation, and enhanced respiratory function from yoga can bolster your immune system. A robust immune system is essential for maintaining vitality and preventing illness, further contributing to your sense of rejuvenation.

Heart Health

Yoga’s impact on heart health is welldocumented. Combining physical postures, controlled breathing, and relaxation techniques can help reduce blood pressure and improve cardiovascular function. These benefits can enhance your vitality and wellbeing, and in turn, make you feel rejuvenated.

Choosing A Yoga Retreat

Now that you know the advantages of yoga retreats, it’s time to find the right one for you. Here are some tips to guide your choice.

Your Goals

What do you hope to achieve from your retreat? Whether it’s stress reduction, spiritual growth, or physical wellness, knowing your goals will help you find a retreat that aligns with them.

Location

Consider the environment you’d like to immerse yourself in. Whether it’s a beach, a forest, or a mountain retreat, the location should resonate with you.

Instructor Expertise

Research the instructors leading the retreat. Their experience and teaching style can significantly impact your experience.

Duration

Determine how long you can commit to a retreat. Some last a weekend, while others can extend for weeks. Choose a duration that suits your schedule and goals.

Shilajit must be one of the most interesting natural remedies to come from Central Asia. It is certainly by far one of the least well known. That it has attracted so little attention does not reflect the enormous therapeutic potential of this pure, natural substance. Its profile has grown in the last few years, even in its homelands, as is evident in the increasing number of scientific studies being published. India, Pakistan, and Iran have all seen an increase in scientific efforts to explore the secrets of the effects of Shilajit. Attempts have been made through cutting-edge scientific methodology to pinpoint the healing powers attributed to it, but this natural substance is slow to surrender its secrets. Shilajit has had a somewhat mythical reputation for many years; it was difficult to obtain and problematic to deal with, given its somewhat idiosyncratic properties. The lack of standards in terms of identity, purity, and content (which persist to this day), coupled with the commercial interests of previous generations and political systems, resulted in many fakes and less effective, poor-quality products appearing on the market, which ultimately undermined buyers’ faith in its healing power over the long term. We first learned about Shilajit in Western Europe in the 1990s as it made its way here via two routes: the great wave of immigration from the states of the former Soviet Union at the start of that decade, followed by the popularization of Ayurvedic alternative therapy treatments at the end of the 1990s. Shilajit comes

treatments at the end of the 1990s. Shilajit comes from the Sanskrit and means “rock-overpowering,” while translated literally, Mumijo means “protecting the body from diseases,” and in Old Persian mum meant wax. The linguistic similarity of Mumijo to the word “mummy” has led to much confusion in Western Europe in particular.It has nothing to do with the infamous mumia vera aegyptiaca,1, 2, 3 a powder made from the ground, desiccated body parts of Egyptian mummies preserved with resin, asphalt, and extracts of cedar wood, used in traditional medicine to stop bleeding. Mumijo/Shilajit goes by different names in different linguistic regions, but most are descriptive, pointing to its outward appearance. It is described lit- erally as a kind of “sweat of the mountains.” In India it is known as Shilajit or silajatu, and in Ayurvedic medicine 4, 5 it has acquired the status of a Rasayana, an “elixir of life.”

According to Ayurvedic teaching, it energizes the vital juices, maintains youth, and revitalizes, featuring as an ingredi- ent in remedies for boosting vitality and physical condition by helping to maintain the delicate balance between the body’s various systems. In Myanmar it is known as kao-tun, the equivalent of “blood of the moun- tain,” and in the Altai Mountains of southern Siberia as barachgschin, or “oil of the mountains,” Tibet, Mongolia, and the Transbaikal region call it brogschaun, or “mountain juice,” while Iran and Iraq have various names, including arakul dshibal, which translates as “mountain sweat.” It is called Mumijo in Kazakhstan, Uzbekistan, Kyrgyzstan, and most of the Commonwealth of Independence States (CIS). In addition to Mumijo and Shilajit, the terms mineral pitch, bitumen, and asphalt are also widely used, with bitumen and asphalt having a secondary meaning as the petroleum products of the same name. In China and Tibet it is known as zha-xun.In the countries of Central Asia, ancient lore tells of Shilajit’s effective, if sometimes apparently mystical, healing power. Study of the scientific literature and ancient sources reveals that it was frequently combined with honey as a treatment, for both practical and therapeutic reasons. Honey is an effective way of masking its somewhat penetrating and aromatic flavor, and the therapeutic effects of honey itself are already well documented. This, of course, presumes that the finest quality honey is used, one that has not been heat-treated and is as natural as possible. The results for its use in combination with manuka honey, which is well known for its therapeutic properties, are particularly promising.

OSTEOPOROSIS

Osteoporosis (literally, “porous bone”) has become endemic and in some Western countries it is now the cause of more hospital admissions than heart attacks and strokes combined. Respected institutions have suggested that higher life expectancy means that in fifty years’ time at least twice as many people will be suffering from osteoporosis than today. The disease is relatively simple to describe but has catastrophic consequences for those affected. More calcium is eliminated from the body’s bone structure than is deposited, resulting in a continuous calcium depletion. Bones become more porous and break more easily. The structural stability and robustness of bones is diminished.

WHO IS AT PARTICULAR RISK?

Osteoporosis can affect anyone. Those at particular risk include preand post-menopausal women; the female sex hormones (estrogens) have a significant effect on the bone remodeling process, and a particular risk has been identified in women who have menstruated for fewer than thirty-five years. It is advisable to be aware of the risk of osteoporosis and take action in good time in order to help prevent it, perhaps discussing it with your doctor, who will advise on your specific risks and measure your bone density, if required. A bone density reading will indicate the degree of any calcium loss in your bones.

Recommended calcium intake for the body.

	Age	Daily dose of calcium in mg
1	4 to 6	700
2	7 to 9	800
3	10 to 12	900
4	13 to 14	1000
5	15 to 24	1200
6	25 to 50	900
7	From 51	800

Increased requirement for calcium.

	Increased requirement for
1	Nursing mothers	1300 mg
2	Pregnant women	1200 mg
3	Post-menopausal women who have had no hormone replacement therapy (HRT)	1500 mg