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 🎙️ SHOW NOTES 

In today’s episode of Rooted in the Seasons, we’re exploring one of the most transformative concepts in Ayurveda: Agni, your digestive fire — and the quiet force behind your energy, clarity, mood, and resilience.

When Agni is strong, life feels smoother. Digestion flows, your mind feels clearer, and your energy stays steady.
 When Agni weakens, everything feels a little heavier — bloating, fogginess, poor appetite, cravings, sluggishness, irritation, or simply feeling “off.”

In this episode, I guide you through:

✨ What Agni really is (beyond digestion)
 ✨ The four states of Agni — Sama, Vishama, Tikshna, and Manda
 ✨ How to recognise the early signs your Agni needs support
 ✨ What Ama is and why it builds up
 ✨ Simple, grounding ways to strengthen Agni — without diets or restriction
 ✨ The role of Ojas — your immunity and emotional steadiness
 ✨ Why rhythm matters more than perfection

You’ll also find a quick Agni Check-In Quiz inside the episode to help you understand your current state.

If your digestion, energy, or emotional steadiness fluctuates through the week, this episode will help you make sense of what’s happening — and show you gentle, practical steps to come back to balance.

Key Takeaways:

•  Agni is your digestive fire — but also your ability to transform impressions, emotions, and experiences.
•  When Agni weakens, Ama (undigested material) appears, creating heaviness, fogginess, or sluggishness.
•  The four states of Agni:
•  – Sama (balanced)
•  – Vishama (irregular, Vata)
•  – Tikshna (sharp, Pitta)
•  – Manda (slow, Kapha)
•  Strengthening Agni doesn’t require restriction — just rhythm, warmth, and space between meals.
•  Warm meals, no snacking, 4–5 hours between meals, and breath-centred movement support strong Agni.
•  A steady Agni protects Ojas — your immunity, glow, strength, and emotional steadiness.

⏱ Chapters

00:00 – Introduction
00:46 – What Is Agni?
02:00 – Three Key Agnis
03:45 – Quick Recap of the Three Agnis
04:05 – The Four States of Agni
04:22 – Sama Agni (Balanced Digestion)
05:00 – Vishama Agni (Irregular, Vata)
06:00 – Tikshna Agni (Too Sharp, Pitta)
07:02 – Manda Agni (Slow, Kapha)
08:33 – Agni Self-Check: A Quick Quiz
09:13 – When Agni Weakens: What Is Ama?
10:30 – Early Signs of Ama
11:15 – How to Strengthen Agni Naturally
12:40 – Herbs to Support Agni
13:03 – Yoga & Breathing for Agni
14:51 – Recap: The Essentials
15:20 – If You’d Like to Go Deeper
16:10 – Final Thoughts
17:15 – Outro

Links Mentioned:
👉 Read the full blog post: Agni and Ama — Fire Up Digestion and Eliminate Toxins Naturally
👉 Free guide: 5 Ayurvedic Shifts to Feel Less Overwhelmed
👉 Explore the Lift Your Mood with Food course (for deeper support with rhythm + digestion)

Follow:
Instagram: @zestforyoga
Podcast + blog: zestforyoga.com/podcast

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
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updated from previous title: Ayurvedic Winter Immunity: Digestion, Rhythm & the Microbiome

🎙️ SHOW NOTES 

 Keywords 

Ayurveda, winter immunity, Ojas, Agni, digestion, microbiome, daily rhythm, nourishment, seasonal eating, Vata season, winter health, immune resilience, ama, gut health, tongue diagnosis, Ayurvedic lifestyle, early dinners, warm meals, Dinacharya, sleep, holistic immunity, women’s health, seasonal rhythm

Summary

In this episode, Katja explores Ayurvedic winter immunity — what immunity really is, why winter is the best time to strengthen it, and how digestion, daily rhythm, and even your microbiome shape your resilience.

You’ll learn why Ayurveda describes immunity as Ojas, the refined essence created through proper digestion, nourishment, and rest. Katja also explains how local and seasonal eating influence gut health, why snacking and late meals weaken immunity, and how a simple three-second tongue check reveals the state of your immune system each morning.

A grounding, practical guide to staying well this winter — especially for busy women who want to feel steadier, stronger, and more supported.

Key Takeaways 

• In Ayurveda, immunity is called Ojas, the refined essence of strong digestion.
• Ojas can’t be taken as a supplement — it’s built gradually through rhythm and nourishment.
• Winter is naturally a strengthening season when digestion can thrive.
• Local and seasonal foods support the microbiome, which influences immunity.
• Snacking, late meals, and stress weaken digestive fire (Agni).
• A simple daily look under the tongue can show your current immune strength.
• Sleep, early dinners, and calm evenings are essential winter rituals.
• Immunity is a process, not a peak — it’s built meal by meal, day by day.

Episode Titles 

• Ayurvedic Winter Immunity: Digestion, Rhythm & the Microbiome
• How Ayurveda Builds Immunity: Ojas, Agni & Winter Rituals
• The Ayurvedic Guide to Staying Well This Winter

Soundbites

• “Immunity isn’t something you boost — it’s something you build.”
• “Ojas is the final essence of digestion. It’s your deepest resilience.”
• “Your microbiome knows where you live — and it changes with the seasons.”
• “Warmth, rhythm and nourishment are your winter medicine.”
• “Your tongue will tell you exactly how your immunity is doing.”

Chapters / Timestamps

00:00 – Intro  

00:52 – What Ayurveda Really Means by Immunity (Ojas)  

03:00 – Why Winter Is a Strengthening Season 

04:30 – How Your Microbiome Adapts to Local & Seasonal Foods 

06:45 – Digestion, Rhythm & Why Snacking Weakens Immunity  

10:10 – The 3-Second Daily Tongue Check 

11:45 – Allergies, Sensitivities & the Immune Connection  

13:25 – Practical Ayurvedic Winter Rituals 

17:20 – Final Thoughts: Building, Not Boosting  

18:00 – Outro 

18:28 – End 

Links Mentioned

Free Guide:
➤ 5 Ayurvedic Shifts to Move from Scattered to Centred in a Week
Download here → http

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Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
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🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
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updated from previous title:  Ayurvedic Eating: Joyful, Simple, Seasonal & Stress-Free  

A conversation with Anu Paavola

🎙️ SHOW NOTES 

Episode Summary

In this nourishing conversation, Katja Patel is joined by Anu Paavola — clinical Ayurvedic practitioner, educator, and founder of Jivita Ayurveda — to explore how Ayurvedic nutrition can be simple, joyful, and deeply aligned with nature.

Together they unpack what “seasonal eating” really means in today’s globalised world, why modern digestion is so sensitive, and how stress and food guilt can weaken the very digestive fire we’re trying to support.

Anu offers a beautifully grounded blend of ancient Ayurvedic wisdom and modern science, giving practical, compassionate advice for rebuilding trust in food, strengthening digestion, and enjoying eating again — without rules or perfectionism.

This episode is a permission slip to slow down, savour, and reconnect with nourishment.

Topics We Cover

• Why Ayurvedic nutrition isn’t actually complicated
• How Ayurveda was discovered through observation of nature
• What seasonal food means in a global food system
• Allergies vs sensitivities: the Ayurvedic view
• Modern farming, early picking, and why food tastes different now
• How to rebuild trust in food after discomfort or digestive issues
• Why perfectionism around eating causes more harm than good
• How guilt affects digestion
• Eating with awareness: simple daily steps
• Anu’s favourite grounding drinks and rituals

🗝️ Soundbite Highlights

• "The Ayurvedic diet is simple and fun."
• "Stress has a huge impact on our digestion."
• "Golden milk is nectar for the soul."

🕰️ Chapters

• 00:00 Introduction
• 01:50 Ayurveda & Modern Science
• 05:00 Demystifying Ayurvedic Nutrition
• 06:55 Origins of the Ayurvedic Diet
• 10:01 Seasonal Eating & Why It Matters
• 13:38 Food Allergies & Sensitivities
• 19:58 Rebuilding Trust in Food
• 23:09 Modern Food & Digestion
• 26:34 Enjoying Food Without Guilt
• 30:38 Perfectionism & Eating
• 33:42 Eating with Awareness
• 36:39 Grounding Foods & Rituals

Connect with Anu

You can learn more about Anu’s work — including treatments, consultations, her online nutrition course, retreats, and workshops — through her website:
👉 https://jivitaayurveda.com/

She is also the author of the book:
 📘 Ayurveda Detox: How to cleanse, balance and revitalise your body
Available here:
👉 https://www.amazon.co.uk/Ayurveda-Detox-cleanse-balance-revitalize/dp/1859064752/

And you can connect with her on Instagram:
 👉 @jivitaayurveda

🌱 Free Guide

Feel less scattered and more steady with my free guide:
 5 Quick A

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
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🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
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updated from previous title:  What Is Calm — and How the Mind Works in Yoga and Ayurveda 

🎧 Show Notes 

Keywords:

calm, yoga, Ayurveda, mindfulness, resilience, daily rituals, mental clarity, rhythm, awareness, self-care

Summary:

In this episode, Katja Patel explores what calm really means — beyond quiet moments or still surroundings. Through the lenses of Yoga and Ayurveda, she unpacks how calm is a strength that grows through rhythm, awareness, and simple daily rituals. Katja explains how the mind’s constant movement shapes our experience of calm and how steady, nourishing rhythms can help us cultivate resilience and stability in the midst of life’s unpredictability.

Takeaways:

• Calm is a strength that develops through rhythm, awareness, and practice.
• We each experience calm differently, depending on our nature and stress levels.
• Calm isn’t about shutting off the mind but understanding how it moves.
• The mind often creates stories from small fragments of thought.
• Yoga teaches that calm is acceptance, not complacency.
• Consistent daily rhythms help the body and mind feel supported and safe.
• Regular nourishment and rest build long-term resilience.
• Even small self-care acts send the body the message: you can relax.
• Deep calm is cultivated moment by moment — it’s something we grow, not chase.

Sound Bites:

• “Calm isn’t just a quiet moment.”
• “What does calm look like for you?”
• “Rhythm slowly builds resilience.”

Chapters:

 00:00 Exploring the Essence of Calm
 03:16 Understanding Mental Activity and Calm
 08:46 The Dualistic Mind and Contentment
 11:41 Rhythm, Resilience, and Daily Practice
 14:35 Recap: Building Deeper Calm Through Awareness

 🪷 Mentioned in this episode:

– Blog post: What Is Calm — and How the Mind Works in Yoga and Ayurveda

– Free guide: 5 quick Ayurvedic Fixes to Move from Scattered to Steady

– Subscribe to Rooted in the Seasons for more reflections on yoga, Ayurveda, and seasonal living. 

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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.
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updated from previous title:  How to Adapt Your Yoga Practice for Autumn (and Feel Grounded Again) 

🎙️Show Notes

Keywords:
yoga, autumn, Ayurveda, grounding, vata season, breathwork, mindfulness, seasonal living, wellness, stability, self-care

Summary:
In this episode of Rooted in the Seasons, Katja Patel shares how to adapt your yoga practice for autumn — to feel grounded, warm, and steady through the changing season. Drawing on the wisdom of Ayurveda and yoga, she explains how Vata season affects both body and mind and offers simple, practical ways to bring balance back.

You’ll learn how to slow your flow, use the breath as an anchor, and choose poses that restore calm and stability. Katja also shares how props can make your practice more supportive and why warmth, rhythm, and rest are the medicine we all need right now.

Takeaways:

• Autumn’s light, mobile qualities can leave us feeling scattered and dry.
• Adapting your yoga practice brings grounding and warmth back to body and mind.
• Focus on slow, steady movement and smooth breath.
• Ujjayi breath builds quiet inner strength and warmth.
• Standing poses root your energy; forward folds calm the nervous system.
• Gentle backbends open the chest and create space for the breath.
• Props make yoga more accessible and nurturing.
• Reflect after practice: What felt grounding? What will you carry into your week?

Titles:

1. How to Adapt Your Yoga Practice for Autumn — to Stay Grounded and Warm 
2. Grounding Your Practice: Simple Yoga Tips for the Autumn Season

Sound bites:

• “Autumn brings beauty, but also change — and our bodies feel it.”
• “Keep your gaze low and your breath smooth.”
• “What felt grounding for you today? Which cue will you carry into your week?”

Chapters:
00:00 Embracing Autumn: How to Adapt Your Yoga Practice
06:45 The Power of Breath: Ujjayi and Grounding Awareness
11:48 Grounding Poses for Strength and Calm
17:20 Props, Helpful Cues, and a Moment of Reflection

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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.
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updated from previous title:  How to Find Balance in Autumn with Ayurveda  

Simple Ayurvedic ways to stay grounded, calm, and nourished this Vata season. 

As the winds of autumn pick up and the days grow cooler, our bodies and minds often feel the shift. In this episode of Rooted in the Seasons, Katja Patel explores how Ayurveda helps us navigate the transition into autumn by balancing Vata dosha, the energy of air and space.

You’ll learn how Vata’s light, dry, and mobile qualities affect your mood, energy, and digestion — and discover practical ways to bring warmth, steadiness, and nourishment back through simple Ayurvedic rituals, mindful breathing, and grounding yoga.

Tune in to reconnect with nature’s rhythm and learn how small, steady acts of care can help you stress less and live more this season.

SEO Keywords

Ayurveda, autumn, vata dosha, seasonal living, balance, yoga, breath, mindfulness, seasonal rhythms, calm, wellness, Ayurvedic lifestyle, self-care

Show Notes Summary 

In this episode, we explore:

• The Ayurvedic view of autumn and how Vata dosha influences body and mind
• How the qualities of air and space show up as dryness, restlessness, or lightness
• Simple grounding rituals: warm foods, oil massage, and daily rhythm
• The role of breath — from Ujjayi to Bhramari — in restoring calm
• Gentle yoga and restorative practices to anchor Vata energy

🕯️ Key idea: Balance comes not from doing more, but from moving in rhythm with nature.

Episode Takeaways – “How to Find Balance in Autumn with Ayurveda”

• Ayurveda teaches us how to stay grounded through change — not by resisting it, but by moving with it.
• Autumn is ruled by Vata dosha — the energy of air and space — which brings lightness, mobility, and coolness.
• These same qualities show up in us as dryness, restlessness, or feeling scattered.
• To balance Vata, we invite the opposite: warmth, nourishment, stillness, and rhythm.
• Warm, oily foods and daily routines calm both the body and the mind.
• Breath is the bridge — steady, lengthened exhalations help the mind settle.
• Yoga becomes our anchor: slow, breath-led movement and restorative poses bring us back to centre.
• Balance isn’t about doing more — it’s about remembering your rhythm and returning to it.

Sound Bites 

1. “Balance begins when we move in rhythm with nature — not against it.”
2. “Vata stirs the mind. When we calm the air, the thoughts follow.”
3. “Always balance with the opposite — warmth, stillness, nourishment.”
4. “The breath is our bridge between body and season.”
5. “Balance isn’t something to find — it’s something we return to.”

Chapters 

00:00  Embracing Autumn with Ayurveda
 01:09  Understanding Vata Dosha and Its Impact
 04:46  The Effects of Autumn on Mind and Body
 08:28  Balancing Vata in Daily Life
 10:48  The Role of Breath in Autumn Balance
 12:31  Yoga as a Supportive Practice for Autumn
 14:16  Final Thoughts on Living with Change

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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.
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updated from previous title:  Feeling Scattered? 5 Ayurvedic Herbs to Soothe Stress and Restore Balance This Winter 

🎙️Show Notes

Keywords

Ayurveda, Vata, Autumn, Herbs, Grounding, Wellness, Rituals, Mindfulness, Seasonal Change, Women's Health

Summary

Autumn is a season of transition — a time when the outward energy of summer fades, inviting us to turn inward, reflect, and rest. Yet often, we resist this change, clinging to the light and pace of summer and feeling scattered or low when the darker months arrive.

In this gentle, reflective episode of Rooted in the Seasons, Katja Patel explores the Ayurvedic concept of Vata dosha, the energy of air and space, and how it influences our mind and nervous system during autumn and winter.

You’ll learn:

• Why the Vata season can leave you feeling restless or anxious
• Simple grounding foods and rituals to restore calm
• Ayurvedic herbs like Ashwagandha, Brahmi, Tulsi, Jatamansi, and Licorice for deep nourishment
• Local herbal allies — Chamomile, Lemon Balm, Oat Straw, and Valerian — to support calm and focus
• How small daily rituals, like evening tea or spiced milk, can bring balance back to your day

This episode is a soothing reminder that balance isn’t something to achieve — it’s something we return to, one quiet moment at a time.

Takeaways

• As the days grow shorter, we naturally feel a shift.
• Autumn invites us to pause and reflect.
• Vata dosha governs our nervous system and mental clarity.
• Grounding practices are essential during this season.
• Ayurveda emphasizes food as a foundation for balance.
• Herbs like Ashwagandha and Brahmi can help restore calm.
• Chamomile and lemon balm are great for relaxation.
• Creating rituals can help ground us in daily life.
• Balance is a continuous journey, not a destination.
• Simple acts like making tea can be grounding rituals.

Titles

• Finding Calm in Autumn's Embrace
• Grounding Practices for a Busy Life

Sound Bites

• "What we need is grounding."
• "Ayurveda always begins with food."
• "Balance is always within reach."

Chapters

00:00Welcome to Rooted in the Seasons

00:30Embracing Autumn's Change

03:06Understanding Vata Dosha

05:09Grounding Practices for Autumn

06:06Ayurvedic Herbs for Balance

13:52Creating Rituals for Calm

💡 Want to explore more Ayurvedic tips, recipes, and practices for autumn? Here are some extra resources you might enjoy:

Ayurveda for Autumn: Balance Vata and Ease Stress

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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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updated from the previous title:  Finding Ease: The Yoga Sutra That Changed How I See Stress 

🎙️Show Notes

Keywords

 yoga sutras, yoga sutras of patanjali, yoga philosophy, yoga sutra 2.16, finding ease, stress relief, calm mind, overwhelm, emotional balance, mental health, mindfulness, self awareness, meditation, ancient wisdom, abhyasa vairagya, yoga for stress, prevent suffering, katja patel, rooted in the seasons 

Summary

In this episode of Rooted in the Seasons, Katja Patel explores how ancient yogic wisdom meets modern life, focusing on one of Patañjali’s most practical teachings: Yoga Sutra 2.16 — “Future suffering can be avoided.”
She shares how awareness, gentle redirection of thought, and steady practice (abhyāsa and vairāgya) can prevent stress before it takes root.
Through simple examples, reflection, and small daily rituals, Katja helps listeners understand the mind’s patterns and discover how awareness brings choice — and choice brings freedom.

Takeaways

• Stress is part of being alive; suffering is what happens when stress takes root.
• Future suffering can be avoided through awareness and conscious action.
• The five kleshas (mental obstacles) are the roots of recurring stress.
• Awareness is the first medicine — it interrupts the cycle before it deepens.
• The mind works like Google, reinforcing whatever we focus on.
• Redirecting thoughts isn’t forced positivity — it’s retraining the mind.
• Abhyāsa (practice) and vairāgya (letting go) bring balance in busy lives.
• Small, steady daily choices prevent tomorrow’s exhaustion.
• Awareness leads to choice, and choice leads to freedom.
• We can’t avoid all challenges, but we can stop feeding the roots of suffering.

Titles

1. Can We Really Avoid Stress? Lessons from the Yoga Sutras
2. Future Suffering Can Be Avoided — Patañjali’s Wisdom for Modern Life

 Sound Bites

• “It’s not about denying what is — it’s about changing direction.”
• “Without practice, the mind drifts.”
• “Awareness brings choice, and choice brings freedom.”

🕰️ Chapters

00:00 Introduction: Ancient Wisdom for Modern Stress
 00:31 Stress Is Inevitable — Suffering Isn’t
 02:23 The Kleshas — Root Causes of Suffering
 04:34 Awareness as Prevention
 06:56 The Mind as Google: Redirecting Thought
 10:07 Practice and Non-Attachment for Balance
 11:46 From Awareness to Action
 13:12 Final Reflection — Future Suffering Can Be Avoided

Resources

If you’d like to go deeper into these teachings, you might enjoy:

• 5 Obstacles Yoga Can Help You Overcome — a closer look at the kleshas, or mental and emotional hindrances, that Patañjali lists in Chapter 1 — and how to work with them.
• 5 Yoga Tips for Stress Relief — simple, grounding ways to put the teachings from this post into practice.
• Self-Doubt and Confidence — What the Yoga Sutras Teach Us — explores how

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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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updated from previous title:  The Complete Ayurvedic Autumn Cleanse Guide 

Keywords:
Ayurvedic autumn cleanse, seasonal Ayurveda, Ayurvedic cleanse, autumn cleanse, wellness, self-care, daily rituals, digestion, health tips, mindfulness, seasonal rhythms, holistic health

Summary
“In this episode of Rooted in the Seasons, Katja Patel shares the step-by-step of an Ayurvedic autumn cleanse. You’ll hear why even three days can refresh digestion and energy, but why seven days create deeper shifts. Katja walks through her own cleanse routine — from morning oil rituals and gentle yoga to meals of kitchadi and hot water — and answers common questions about coffee, meat, ghee, and how to make cleansing realistic in a busy life. She also explains why choosing a stress-free week makes all the difference.”

Takeaways:
Even three days make a difference — but seven days create deeper shifts.

• Gentle daily rituals like yoga, meditation, and journaling support mind and body.
• Hot water is your number one cleanse tool.
• Reduce coffee and tea before the cleanse to avoid withdrawal.
• Vegetarian meals give digestion a real rest.
• Ghee is central in Ayurveda — with vegan alternatives like coconut or olive oil.
• Prep makes cleansing simple: shop, soak, chop, and cook once for the day.
• Stress cancels cleansing — choose a quiet week.
• Listen to your body and adapt with compassion.

Sound Bites

• "Here's what a cleanse day looks for me."
• "Cleansing isn't about perfection."
• "Just you and the cleanse - that's all."

Chapters:
 

• 00:00 Introduction to Ayurvedic Autumn Cleansing
• 01:52 Why 3 vs 7 Days Makes a Difference
• 03:22 A Day in the Life of an Ayurvedic Cleanse
• 06:18 Common Ayurveda Questions About Cleansing
• 12:00 Final Thoughts: Cleansing and Stress

Resource

Why you might need an Autumn Cleanse

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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.
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updated from previous title:  3 Restorative Yoga Poses for Deep Rest This Autumn 

🎙️Show Notes

Keywords

Restorative Yoga, Autumn Yoga, Ayurveda, Stress Relief, Mindfulness, Yoga for Women, Self-Care, Seasonal Wellness, Nervous System Reset, Deep Rest

Summary

In this episode of Rooted in the Seasons, Katja Patel shares how restorative yoga can help you slow down and reset during autumn — a season that naturally invites rest but often leaves us feeling scattered and depleted.

You’ll learn why restorative yoga is so powerful at this time of year, how to create a calm space at home with just blankets and cushions, and the key benefits for your body and mind — from better sleep and lower stress, to more clarity and emotional balance.

The episode closes with a guided session of three restorative poses: Supported Backbend, Supine Twist, and Savasana. Whether you follow along now or come back later with the step-by-step videos, you’ll experience how stillness, silence, and breath can restore your energy for the months ahead.

Takeaways

• Restorative yoga is especially grounding in autumn, balancing Vata energy.
• Even short sessions calm the nervous system and reduce stress.
• A safe, warm, and quiet space is essential for deep rest.
• Minimal props — blankets, cushions, a scarf — make the practice accessible.
• Regular restorative practice supports sleep, lowers blood pressure, and restores emotional balance.
• Slowing down with the seasons helps you return to daily life with clarity and calm.

Sound Bites

• “Restorative yoga isn’t a luxury — it’s a necessity in autumn.”
• “When the body feels supported, the nervous system can let go.”
• “Sometimes the most powerful yoga we can do… is rest.”

Chapters

 00:00 Introduction to Restorative Yoga
 01:47 Why Autumn Needs a Different Kind of Practice
 03:30 Preparing Your Space for Deep Rest
 06:11 Guided Restorative Yoga Poses (Backbend, Twist, Savasana)
 14:02 Closing Thoughts & Resources

Resources

Ayurveda for Autumn: Balance Vata and Ease Stress

How Each Dosha Responds to Stress and How to Find Balance

Savasana Setup Video 

Supine Twist Setup Video 

Passive Backbend Setup Video 

Restorative Yoga Mini Series | 3 Poses for Deep Rest

✉️ Want more seasonal Ayurveda & Yoga tips like this? Subscribe to my Sunday Read 

📖 Prefer to read instead?
You can read the full blog post here.

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

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