Rooted in the Seasons

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🎙️Show Notes

Summary

Ever wondered why your energy drops in the afternoon, you forget to eat lunch, or you feel exhausted but can't switch off at bedtime?

In this episode of Rooted in the Seasons, Katja Patel explores Dinacharya, Ayurveda's approach to daily routine, and how the timing of our activities influences digestion, energy and sleep.

Discover how the Vata, Pitta and Kapha cycles shape the day, why Ayurveda recommends particular times for eating and exercising, and how simple morning and evening practices can support your well-being.

You'll also learn why your daily routine shouldn't stay the same throughout the year — and how to adapt it to your constitution, the seasons and the demands of modern life.

Rather than trying to change everything at once, you'll leave with one practical way to begin understanding your own daily rhythm.

Keywords:

Ayurveda, Dinacharya, Ayurvedic daily routine, dosha clock, Vata Pitta Kapha, Ayurvedic morning routine, Ayurvedic evening routine, Ayurvedic meal timing, digestion, sleep, seasonal Ayurveda, Abhyanga, daily rhythm

Key topics:

The meaning of Dinacharya and its components
How the doshas influence daily activities and energy levels
Timing of activities according to the dosha clock
Seasonal adjustments to daily routines
Practical morning practices including oiling and exercise
Meal timing and digestion according to Ayurveda
Evening routines for restful sleep
Modern life challenges and Ayurvedic solutions

Sound bites

"Eat when your previous meal is digested"
"Finish activity before exhaustion for better sleep"
“Your waking time should suit your constitution, the season and your circumstances.”

Chapters

00:00 Why your daily routine matters
02:22 The Ayurvedic dosha clock explained
08:45 When should you wake up? Your dosha and the seasons
11:11 Morning practices: tongue cleaning and Abhyanga
15:51 How much exercise is right for you?
17:36 Ayurvedic meal timing: breakfast, lunch and dinner
22:57 Adapting your routine to the seasons
27:05 Evening routines for modern life
32:57 Why Ayurveda teaches us to stop before exhaustion

Explore Your Daily Rhythm Further
Want to explore a particular part of your daily routine? These guides will help you put the Ayurvedic principles into practice.

Dinacharya: How to Build a Daily Routine That Works for You — Create daily routines that helps you start the day with energy and clarity.

• Your Morning Blueprint — Create a morning routine that helps you start the day with energy and clarity.
• Ayurvedic Meal Timing — Understand how eating times influence digestion, hunger and energy.
• It's Not Just What You Do — It's When You Do It — Explore the connection between Ayurveda, circadian rhythms and your body's internal clock.
• Spring Yoga Guide — Adapt your movement to balance Kapha in spring.
• Adapting Your Yoga to Autumn — Use grounding movement and breathwork to support Vata.

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

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🎙️Show Notes

Summary
In this episode, Katja Patel explores why knowing what helps you doesn't always mean you do it consistently. She draws on Patanjali's Yoga Sutras and the idea of abhyasa, the repeated effort of returning, alongside modern research on movement and strength in perimenopause and menopause. She shares practical ways to choose one small daily anchor, adapt it when the day gets busy, and let your own experience give you a reason to return.

Keywords
consistency, abhyasa, Yoga Sutras, Patanjali, daily rhythm, yoga practice, Ayurveda, small anchors, repetition, perimenopause, menopause, Back to Rhythm

Key topics

• Why knowing what helps doesn't always lead to doing it
• Patanjali's Yoga Sutras on practice and non-attachment (I.12–I.14)
• Abhyasa as the repeated effort of returning
• Modern research on movement, mood, sleep and strength in perimenopause and menopause
• How the body responds to repetition
• What happens when the planned version of a practice isn't possible
• Making the practice fit the day
• Choosing one small anchor and giving it a place in your day
• Letting experience, rather than motivation, bring you back
• How rhythm gives you somewhere to return to
• Back to Rhythm, Katja's 12-week yoga and Ayurveda programme

Takeaways

• Consistency comes down to returning, again and again, to what helps.
• The body responds to what we repeat.
• When the planned version isn't possible, adapt it so the practice stays.
• A shorter practice still counts, because you are still returning.
• Choose one small anchor and give it a set place in your day.
• Let one anchor be enough for now.
• Your own experience gives you a more lasting reason to return than motivation does.
• Rhythm gives you somewhere to return to when the day gets busy.

Sound bites

• "What can I return to today?"
• "Experience is much more convincing."
• "Repetition is what teaches the body it can trust the day."

Chapters
00:00 The autumn restart and why consistency matters
03:11 Patanjali on practice and non-attachment
05:21 The body responds to repetition
08:16 What happens when life gets busy
10:24 Making the practice fit the day
12:31 Choosing one anchor
14:14 Letting experience teach you
15:12 Rhythm and Back to Rhythm
16:01 The one thing to carry with you
16:37 Closing thoughts: start small

Resources:

Accompanying blog post: 
Why Consistency Matters More Than Knowing What to Do
https://www.zestforyoga.com/blog/consistency-in-yoga-practice

Surya Namaskar made simple: Myths, Mantras & Movement
https://www.zestforyoga.com/blog/surya-namaskar-made-simple

5 Reasons to Practise Nadi Shodhana
https://www.zestforyoga.com/blog/nadi-shodhana-benefits

Back to Rhythm - 12-week Yoga & Ayurveda Programme for Busy Women
https://www.zestforyoga.com/back-to-rhythm

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

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🎙️Show Notes

Summary

What happens when the seasons change, but the way we live doesn't? In this episode, Katja explores why Ayurveda pays so much attention to seasonal rhythms, how modern life makes natural seasonal cues easier to override, and how changes in light, weather and food can affect the way we feel. She shares a simple way to reconnect: go outside, notice what is changing in your body, and let one part of your daily routine respond.

Keywords

Ayurveda, seasonal living, Ayurvedic seasonal living, Ritucharya, Vata season, autumn Ayurveda, seasonal eating, natural rhythms, circadian rhythm, Ayurvedic lifestyle, Vata dosha, Pitta dosha, Kapha dosha

Key topics

• Why Ayurveda places so much importance on living with the seasons
• How seasonal qualities affect us
• Vata, Pitta and Kapha through the seasons
• Why modern life makes seasonal cues easier to override
• How food naturally changes through the year
• Using opposite qualities to maintain balance
• Recognising changes in appetite, sleep and energy
• Three simple ways to reconnect with the season you're actually in

Sound bites

“Your body isn't separate from the season outside your window.”

“Almost everything can continue twenty-four hours a day, 365 days a year.”

“The season changes. Our environment changes. Our body responds. And yet, we carry on as before.”

“Go outside. Notice yourself. Let one thing respond.”

Chapters

00:00 What happens when the season changes but your life doesn't?
01:37 Why Ayurveda pays attention to the seasons
02:50 Vata, Pitta and Kapha: feeling the qualities of the seasons
05:00 How seasonal qualities affect us
07:21 How food and routines change with the seasons
09:19 Modern life and the loss of seasonal cues
13:37 Is your body already responding to the season?
15:22 Three simple ways to reconnect with the seasons
18:24 Why external cues matter
20:25 Notice the pattern earlier and make one adjustment

Resources:

Back to Rhythm — https://www.zestforyoga.com/back-to-rhythm
What Happens When We Stop Living with the Seasons? — https://www.zestforyoga.com/blog/seasonal-living-ayurveda
Ayurveda for Autumn: Balance Vata and Ease Stress
https://www.zestforyoga.com/blog/ayurveda-autumn-stress-relief
Stay Cool This Summer with Ayurveda and Yoga Practices
https://www.zestforyoga.com/blog/ayurveda-yoga-summer-cooling
Feeling Heavy, Foggy or Low Energy This Spring? It Might Be a Kapha Imbalance
https://www.zestforyoga.com/blog/kapha-dosha-ayurveda-guide

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

Send us Fan Mail

🎙️Show Notes

Summary

In this episode, I explore what sattvic eating actually means and why Yoga considers the effect of food on the mind. We look at the three gunas — Sattva, Rajas and Tamas — how these qualities show up in everyday life, and how food can contribute to how we feel physically and mentally.

I also take you into my own kitchen with examples of the grains, pulses, vegetables and spices I regularly use, plus simple meal ideas including mung dal, kitchadi and a warm grain bowl with roasted seasonal vegetables.

For the full practical guide, including recipes, my balanced spice mix and a 5-day sattvic menu, follow the accompanying blog post.

Keywords

sattvic eating, sattvic foods, sattvic diet, Ayurveda, Yoga philosophy, three gunas, Sattva Rajas Tamas, six tastes Ayurveda, Ayurvedic cooking, seasonal eating, mung dal, kitchadi

Key topics

•  The three gunas: Sattva, Rajas and Tamas 
•  How the gunas show up in everyday life 
•  How food contributes to how we feel physically and mentally 
•  Why some familiar foods aren't considered sattvic 
•  Sattvic staples from my own kitchen 
•  Using spices and the six tastes to make simple meals satisfying 
•  Mung dal, kitchadi and a warm roasted-vegetable grain bowl 
•  Starting with one meal and observing how you feel 

Chapters

00:00 What Does Sattvic Eating Actually Mean?
 01:03 Yoga Philosophy and the Three Gunas
 02:13 Sattva, Rajas and Tamas in Everyday Life
 03:05 What Happens When One Quality Dominates?
 04:28 How Food Contributes to How We Feel
 07:33 What Is Actually in a Sattvic Kitchen?
 10:21 Start with One Sattvic Meal
 12:32 Your Kitchen as a Place to Practise Yoga
 13:05 Resources and 5-Day Sattvic Menu

Resources

What Does a Sattvic Kitchen Actually Look Like? — including recipes, spice mix and 5-day menu
https://www.zestforyoga.com/blog/sattvic-shopping-list-guide
Introduction to the Gunas
https://www.zestforyoga.com/blog/what-are-the-gunas
or listen to episode #41
The Six Tastes
https://www.zestforyoga.com/blog/the-6-tastes-of-ayurveda
Download: Sattvic Shopping List
https://fantastic-leader-1.kit.com/6364171d53

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

Send us Fan Mail

🎙️Show Notes

Have you ever noticed that you can breathe more freely through one nostril than the other?

In this episode, I explore Nadi Shodhana, or alternate nostril breathing, and why this seemingly simple pranayama practice has such an important place within Yoga.

We look at the traditional understanding of ida and pingala, the relationship between the breath, nervous system and mind, and what modern research is beginning to tell us about the physiological effects of alternate nostril breathing.

I also explore why pranayama comes before meditation within the traditional Yoga system and how Nadi Shodhana can help create the conditions for a mind that is steady, present and alert.

At the end of the episode, I guide you through a few rounds so you can experience the practice for yourself.

In this episode

• Why one nostril is usually more open than the other
• What Nadi Shodhana means and its place within pranayama
• Ida, pingala and the balance between activity and calm
• What research tells us about alternate nostril breathing and blood pressure
• Why Yoga progresses from body to breath to senses and mind
• How Nadi Shodhana prepares us for meditation
• A guided Nadi Shodhana practice

Chapters

00:00 Introduction to Nadi Shodhana and its significance
02:24 What Nadi Shodhana means
04:04 Ida, Pingala and the qualities of the breath
06:28 Nadi Shodhana, Sushumna and balance
07:50 Preparing the mind for meditation
09:32 Breath and the nervous system
10:54 Research on alternate nostril breathing and blood pressure
12:03 Traditional and modern perspectives
13:23 Nadi Shodhana within the progression of pranayama
14:44 From pranayama to meditation: the eight limbs of Yoga
15:39 Guided Nadi Shodhana practice
18:46 What do you notice after practising?
20:12 Further resources and closing thoughts

Resources

Read: 5 Reasons to Practise Nadi Shodhana (Alternate Nostril Breathing)
https://www.zestforyoga.com/blog/nadi-shodhana-benefits

Go deeper: Understand Yourself Better: A Yogic Map of Body, Energy and Mind
https://www.zestforyoga.com/blog/yoga-subtle-body-prana-nadis-chakras
episode #69

Research: Effectiveness of Alternative Nostril Breathing on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (2024)
https://pubmed.ncbi.nlm.nih.gov/39008954/

Keywords

Nadi Shodhana, alternate nostril breathing, pranayama, Yoga breathing, Nadi Shodhana benefits, alternate nostril breathing benefits, ida and pingala, nervous system, meditation, breathwork, prana, nadis

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

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🎙️Show Notes

Summary

This episode explores how your senses work throughout the day, how sensory impressions feed the mind, and why that can leave you feeling tired, foggy or unable to focus. 

Katja explains the Ayurvedic concept of Indriya Agni, simple ways to care for the sense organs, and how Yoga and Pratyahara can help you become more deliberate about what you take in and where you place your attention.

Keywords

Ayurveda, Yoga, senses, sensory overload, Indriya Agni, Pratyahara, eye care, sensory care, mental focus, drishti

Key topics

• How sensory impressions feed the mind throughout the day
• Recognising tired eyes, sensory fatigue, brain fog and loss of focus
• The Ayurvedic concepts of Indriya and Indriya Agni
• Simple Ayurvedic practices for caring for the eyes, nose, ears and other sense organs
• Why sensory input can contribute to a busy, distracted mind
• Pratyahara and becoming more deliberate about what you take in
• Using drishti and other Yoga practices to direct attention
• Learning to recognise and respond to your body's sensory signals

Takeaways

• Your senses continually take in information, and those impressions feed the mind.
• Tired or burning eyes, irritation with noise, fogginess and difficulty focusing can be signs that you've taken in a lot of sensory input.
• Ayurveda offers simple practices for caring for the sense organs, including rosewater eye pads, nose oil and ear oiling.
• Yoga helps us become more discerning about what we take in and where we place our attention.
• Pratyahara can include reducing unnecessary sensory input as well as deliberately directing attention towards one thing.
• Noticing your body's signals earlier gives you the opportunity to respond before you feel depleted.

Sound bites

“Your senses have been working harder than you realise.”

“The senses are meant to feed the mind, but every impression also gives the mind something to work with.”

 “You leave the shop without them, but somehow the shoes leave the shop with you.”

Chapters

00:00 Your senses are working harder than you realise
01:01 What your senses are doing all day
02:18 How sensory impressions feed the mind
03:08 Why your eyes get so tired
04:24 Recognising sensory overload
05:03 Indriya and Indriya Agni in Ayurveda
06:15 How we “digest” sensory impressions
07:30 Why Ayurveda cares for the sense organs
09:02 Simple Ayurvedic practices for sensory care
12:35 How sensory input makes the mind busy
16:21 Pratyahara: choosing what gets your attention
18:48 Drishti: directing your attention
19:28 Reducing sensory input with Shanmukhi Mudra
22:00 What to do when your senses feel tired
23:20 Bringing Ayurveda and Yoga together
24:38 Learning to recognise your body's signals
25:00 Where to start with sensory care
25:48 Closing thoughts

Resources mentioned in this episode

Read the accompanying article: Your Senses Are Working Harder Than You Realise — Here's Why That Matters
https://www.zestforyoga.com/blog/ayurveda-yoga-care-for-senses

Find the Ayurvedic sensory-care practices mentioned in this episode, including rosewater eye pads, Anu oil, ear oiling and head oiling.

Explore Patanjali's Yoga Sutras
https://www.zestforyoga.com/blog/yama-niyama-daily-life

Learn more about the eight limbs of Yoga and where pratyahara fits within the wider practice of Yoga.

Free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
https://pages.zestforyoga.com/5-ayurvedic-shifts
Five practical Ayurvedic shifts you can begin using in everyday life.

Back to Rhythm
https://www.zestforyoga.com/back-to-rhythm
My 12-week programme for busy women who want to understand their body's signals, create more sustainable daily rhythms and start trusting their body again.

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

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🎙️Show Notes

Summary

What can your period tell you about the month you've just lived? In this episode, Katja Patel explores menstruation through Ayurveda — how Vata, Pitta and Kapha may show up in your cycle, why food, sleep, stress and seasonal changes matter, and why Ayurveda gives particular attention to the first three days of menstruation. You'll also hear how traditional menstrual practices can be adapted to modern life to create your own monthly Sacred Pause.

Keywords

Ayurveda, menstruation, menstrual cycle, menstrual health, periods, women’s health, Vata, Pitta, Kapha, doshas, Apana Vayu, Ayurvedic diet, seasonal living, menstrual self-care, Sacred Pause

Key topics

• What your period can tell you about the month you've just lived
• How Vata, Pitta and Kapha may show up during menstruation
• How food, sleep, stress and daily rhythm influence menstrual patterns
• Why autumn and seasonal changes can make certain patterns more noticeable
• The traditional Ayurvedic approach to the first three days of menstruation
• How to create your own practical monthly Sacred Pause

Takeaways

• Your period can offer clues about patterns that have been building throughout the month.
• Vata, Pitta and Kapha can show up differently in menstrual flow and symptoms.
• Food, digestion, sleep, stress and daily rhythm are all part of the Ayurvedic picture of menstrual health.
• Seasonal changes, particularly rising Vata in autumn, may make existing patterns more noticeable.
• Ayurveda traditionally gives the first three days of menstruation their own rhythm, with less activity and simpler food.
• You don't have to follow the traditional regimen completely; ask “Where do I have choice?” and create your own monthly Sacred Pause.

Sound bites

“Your period is a report on how the rest of the month has gone.”

“The period doesn't create the pattern, it reveals it.”

“Rest more on day one, two, or three whenever you can.”

Chapters

00:00 Ayurveda and Menstrual Health
02:37 How the Three Doshas Show Up in Your Period
07:43 What Your Period Can Tell You About Your Month
11:03 Nourishment, Rasa Dhatu and Menstruation
15:15 Traditional Ayurvedic Menstrual Practices
20:52 Creating a Monthly Sacred Pause in Modern Life
24:48 How Seasonal Changes Can Affect Your Cycle
26:26 Where Do I Have Choice?
28:27 What to Eat During Your Period
30:42 Final Thoughts and Resources

Ready to look at the rhythms behind the symptoms?
Back to Rhythm is my 12-week Ayurveda programme for creating steadier digestion, energy and daily rhythms.
Explore Back to Rhythm → https://www.zestforyoga.com/back-to-rhythm

 Further resources mentioned in this episode 

The Seven Dhatus — Explore Ayurveda’s seven tissues and why rasa dhatu is particularly relevant to nourishment and menstruation.
https://www.zestforyoga.com/blog/7-dhatus-ayurveda

The Six Tastes of Ayurveda — Understand how sweet, sour, salty, pungent, bitter and astringent tastes influence the doshas and how to use them in everyday food.
https://www.zestforyoga.com/blog/the-6-tastes-of-ayurveda

Why Mung Dal Is So Easy to Digest — A simple, nourishing option for days when you want to make digestion’s job easier.
https://www.zestforyoga.com/ayurvedic-recipes/how-to-prepare-a-delicious-mung-dal-soup

Kitchadi recipe — A warm, simple Ayurvedic meal that works particularly well when you want food to be easy and uncomplicated.
https://www.zestforyoga.com/ayurvedic-recipes/seasonal-kitchadi-recipe

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

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🎙️ Show Notes

What should you actually eat for breakfast — and does everyone need breakfast in the first place?

In this episode, I explore breakfast through an Ayurvedic lens and look at how your constitution, the time of day and the changing season all influence what works best in the morning.

We look at why Vata needs the stability of breakfast, why Pitta can easily become the coffee-and-biscuit person until hunger catches up, and why Kapha may comfortably eat very lightly or skip breakfast altogether.

I also explain why breakfast falls within Kapha time, from around 6–10 am, what this means for Agni and why warm, cooked and sometimes savoury foods can work particularly well in the morning.

Then we bring autumn into the picture. As Vata qualities increase around us, warmth, nourishment and a little preparation can make breakfast a useful anchor for the day.

I share five practical autumn breakfast ideas:

• warm porridge
• spiced stewed fruit 
• sansa, a savoury semolina breakfast
• mung dal or red lentil pancakes
• warm spiced rice made with leftover rice

You’ll also hear simple ways to prepare breakfast the night before, so you have two or three reliable options ready for busy mornings.

The takeaway: Ayurveda gives us a framework, and your digestion gives you the feedback.

Resources mentioned:

5 Warm Breakfast Ideas for Autumn
https://www.zestforyoga.com/blog/warm-breakfast-ideas-for-autumn

Ayurvedic Breakfast Porridge
https://www.zestforyoga.com/ayurvedic-recipes/yummy-breakfast-porridge

Spiced Fruit Breakfast Bowl 
https://www.zestforyoga.com/ayurvedic-recipes/spiced-fruit-breakfast

Sansa: A Savoury Ayurvedic Breakfast
https://www.zestforyoga.com/ayurvedic-recipes/savoury-spring-breakfast

Ayurvedic Lentil Pancakes — Kitchadi in Pancake Form 
https://www.zestforyoga.com/ayurvedic-recipes/ayurvedic-lentil-pancakes

Free Guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again 
https://pages.zestforyoga.com/5-ayurvedic-shifts

Chapters

00:00 What should you eat for breakfast?
02:00 Breakfast for Vata, Pitta and Kapha
04:01 How your constitution changes breakfast
07:04 Kapha time, Agni and morning digestion
09:57 What changes as we move into autumn
13:11 Choosing the right breakfast for you
16:01 Five warm breakfast ideas for autumn
23:06 Making breakfast easier on busy mornings
25:12 Let your digestion give you feedback
25:54 Resources and closing

Keywords

Ayurveda, Ayurvedic breakfast, autumn breakfast, warm breakfast, Vata, Pitta, Kapha, Agni, Ayurvedic diet, seasonal eating, digestion, morning routine, breakfast ideas, savoury breakfast, mung dal, seasonal living

Sound Bites:

“Ayurveda gives us a framework, and your digestion gives you the feedback.”

“This one begins with dinner.”

“Protein pancakes may sound like a modern invention, but Ayurveda was onto this many moons ago.”

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast

Send us Fan Mail

🎙️Show Notes

Summary

What happens when we create enough space to pause?

In this first Sacred Pause Conversation, Helen and I talk about why pauses feel increasingly important in lives filled with constant input, activity and demands on our attention.

We explore the meaning of the solstice as a natural turning point, the difference our environment can make, and simple ways to create small pauses in everyday life through breathing, awareness and time in nature.

We also talk about why stepping away on retreat can give us a different perspective on our everyday lives, and share some of the thinking behind Sacred Pause, our four-day retreat in the Lake District in June 2027.

This is the first in a series of monthly conversations with Helen and me as we explore the ideas, practices and experiences behind Sacred Pause.

Keywords

sacred pause, pausing, retreat, yoga retreat, women’s retreat, Lake District retreat, mindfulness, breathing practices, yoga, solstice, natural rhythms, nature, rest, awareness, intentional living

Key topics

•  Why pauses matter in busy everyday life 
•  The solstice as a natural turning point 
•  Constant input and the difficulty of creating space 
•  How our environment influences how we feel 
•  Bringing small pauses into everyday life 
•  Retreat as an opportunity to step away and gain perspective 
•  Simple breathing practices 
•  Nature and natural rhythms 
•  The thinking behind the Sacred Pause retreat 
•  Taking what we experience on retreat back into everyday life 

Takeaways

•  Small pauses can create space to notice what is happening within us. 
•  The natural world already contains rhythms, transitions and turning points. 
•  The breath gives us a simple way to pause wherever we are. 
•  Changing our environment can help us step outside our usual patterns. 
•  A retreat creates more sustained space to reflect, reconnect and see everyday life from a different perspective. 
•  What we practise during a retreat can become something we take home with us. 

Chapters

00:00 Introducing Sacred Pause
 02:01 The solstice as a natural turning point
 03:53 Why pausing matters more than ever
 06:09 Living with constant input
 07:59 How our environment changes how we feel
 10:02 Bringing small pauses into everyday life
 11:58 Why stepping away on retreat can help
 14:05 A simple breathing practice
 15:59 Taking the pause back into everyday life
 17:58 Sacred Pause in the Lake District
 20:00 Why nature is part of the retreat
 22:06 Awareness, intention and creating space
 24:00 Final thoughts

Find out more

Sacred Pause — 17–20 June 2027, Lake District
Find out more about the retreat, what we’ll be exploring and how to join us:
https://www.zestforyoga.com/sacred-pause-retreat

Katja Patel — Zest for Yoga & Ayurveda
Yoga, Ayurveda, retreats & practical ways to bring these teachings into everyday life: https://www.zestforyoga.com/
 

HelenTaylor
Find out more about Helen’s work:
https://www.shraddhayayoga.co.uk/

Listen to Helen’s podcast:
https://www.shraddhayayoga.co.uk/be-still-notice-a-yoga-podcast

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🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
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🎙️Show Notes 

Summary

In this episode, we explore yoga’s subtle body through prana, the five vayus, nadis, koshas, chakras and kundalini. By connecting these concepts into one simple map, we discover how yoga can help us understand our body, energy and mind more clearly — and respond more appropriately to what we need.

Keywords

subtle body yoga, prana, five prana vayus, nadis, five koshas, chakras, kundalini, yoga philosophy, subtle anatomy, energy body, yoga philosophy explained, self-awareness

Key Topics

The five prana vayus and their functions
The role of nadis as energy channels
The five koshas as layers of experience
The chakra system as a map of human development
Kundalini and the movement of energy through the chakra system
How yoga philosophy and physical practice complement each other
Using the yogic map to understand body, energy and mind more clearly

Key Frameworks

Five Prana Vayus System
Nadi Energy Channels Model
Five Koshas — Layers of Experience
Chakra Development Map
Kundalini Energy System
The Yogic Map of Body, Energy and Mind

Sound Bites

“The philosophy gives us a map. The practices teach us how to read it.”
“One prana. Five jobs. A humongous road network.”
“The clearer we become about what we are experiencing, the more specifically we can respond.”

Chapters

00:00 Why the subtle body matters in everyday life
02:07 Prana and the five prana vayus
11:10 Nadis: the road network for prana
19:36 The five koshas: layers of our experience
27:26 Chakras as energy hubs and a map of development
32:25 Kundalini and the central highway
34:24 How yoga practice teaches us to read the map
36:42 Using the yogic map to understand yourself better

Resources mentioned in this episode

Read the accompanying article:
Understand Yourself Better: A Yogic Map of Body, Energy and Mind
https://www.zestforyoga.com/blog/yoga-subtle-body-prana-nadis-chakras

Explore meditation in more depth:
Why Meditation Matters More Than Ever
https://www.zestforyoga.com/blog/why-meditation-matters-more-than-ever

Catch up with the chakra series:
Mooladhara — Root Chakra Guide
https://www.zestforyoga.com/blog/root-chakra-guide

Swadhisthana — Sacral Chakra
https://www.zestforyoga.com/blog/swadhisthana-chakra-healing

Manipura — Solar Plexus Chakra
https://www.zestforyoga.com/blog/manipura-chakra-inner-fire

Anahata — Heart Chakra
https://www.zestforyoga.com/blog/anahata-chakra-heart-healing

The Higher Chakras: From Expression to Inner Awareness
https://www.zestforyoga.com/blog/vishuddha-ajna-chakras

Join the Back to Rhythm Interest List:
https://www.zestforyoga.com/back-to-rhythm

Download my free guide:
5 Daily Ayurvedic Shifts to Feel Like Yourself Again
https://pages.zestforyoga.com/5-ayurvedic-shifts

If something in this episode resonated with you, I'd love to hear from you. You can connect with me on Substack or send me an email — I always read them.

And if you enjoyed the episode, follow or subscribe to Rooted in the Seasons so the next episode lands automatically for you.

Until next time, stay rooted in the seasons.

🎁 Get my free guide: 5 Daily Ayurvedic Shifts to Feel Like Yourself Again
 

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
 👉 GET THE FREE GUIDE HERE

🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
 Explore more episodes at zestforyoga.com/podcast