Handout Falling inward Workshop

Daily Ayurvedic rituals for fall


The Doshas, the lifecycles and a years cycle according to Ayurveda

According to Ayurveda, different stages of our lives are deeply influenced by each of the three doshas—vata, pitta, and kapha. Childhood, which is the first stage, is governed by kapha dosha. The second stage, from puberty up to the age of fifty, is governed by pitta dosha. And the third stage, which is from the age of fifty until death, is governed by vata dosha. Similarly Ayurveda divides different times of the day in to the dosha system. Both have an impact on our day and life. 

The Nature of Kapha Dosha

Kapha is composed primarily of the water and earth elements. Of the three doshas, it is undoubtedly the densest and most solid. Kapha is heavy, slow, cool, oily, smooth, soft, stable, gross, and cloudy, and it lends the body structure, cohesiveness, lubrication, hydration, and nourishment, while supporting anabolic (building) bodily processes and growth.

Element earth & water: heavy, slow, oily, dense, soft

Age: from birth until 16

Wake-up time: 4.30 am

The Nature of Pitta Dosha

Pitta is composed primarily of the fire and water elements. Pitta is less dense and solid than kapha, but more so than vata. It is light, sharp, hot, oily, liquid, spreading, and subtle by nature, and it governs digestion, absorption, assimilation, nutrition, transformation (catabolic principles), and body temperature.

Element fire & water

Age: 16 until 50 

Wake-up time: 5.30 am

The Nature of Vata Dosha

Vata is composed primarily of the air and ether (space) elements, making it the subtlest of the three doshas by far. Vata is light, cold, dry, rough, mobile, subtle, and clear by nature, and it governs communication, movement (the kinetic principles), creativity, flexibility, and expansiveness.

Element air & ether

Age: 50 till end of life 

Wake-up time: 6 am

Wake-up Times

These times are not to be understood to rigidly. However, it turns out that it is easier for many people to get up before sunrise or at least at 6 am in the morning. We feel lighter before 6 o’clock, hence benefiting from the light quality of Vata. If you get up up later, in the kapha dominated time of the day you most likely will feel heavy and sluggish.

Daily Selfcare Rituals – Dinacharya

Before we practice the self care rituals, that Ayurveda calls Dinachary, we need to understand that those are practices of daily routines to sustain health as a human, living a worldly life and it is meant to help us move trough seasons and the different lifecyles. In Yoga philosophy you will also find descriptions of cleansing practices, known as the shatkarmas. Those are similar practices but there are meant to cleanse, to live a spiritual life, the life of a yogini or yogin. I do intermingle both practices but wanted to point out, that they have a very different background, root and purpose.

«The(se) shatkarma (cleansing practices) which help the purification of the body are secret. They have manifold, wondrous results and are held in high secret by eminent yogis.» Hatha Yoga Pradipika, Chapter 2, Vers 23

The rituals of the Ayurvedic morning routine were originally developed to live with the rhythm of nature. Dina means day or sun, Charya means action. The list of morning actions is relatively long, don’t let it overwhelm you. If you don’t have time in the morning, why not integrate one of the practices to your evening care.

An important concept in the dinacharya practices is the Shnehana – inner and outer oilation – which offer a wonderful routine for fall and winter: «The Sanskrit word sneha means both oil and love, and the effects of abhyanga are similar to being saturated with love», says Dr. Claudia Welch.Ayurveda’s most important practices, has numerous benefits: like calming the body and mind, grounding the nervous system, moisturizing the skin, rejuvenation. Most importantly it will calm Vata, which is aggravated during fall and some parts of winter.

On the other hand inner oiliaton means the intake of healthy oils via food. Think nuts or specific oils, that suit your dosha and the season.

Overview of Dinacharya Practices


  • cleansing /activation of digestive fire Agni
  • oil pulling.The morning oral cleansing ritual prevents or soothes inflamed gums, bleeding gums and is effective against bad breath. You will need 1 tbsp sesame oil (coconut oil or a special ayurveda oil), a tongue scraper and a herbal toothpaste.Take the oil in your mouth and pull it through your teeth for at least five minutes. Do not swallow, because the oil will bind the toxic substances we want to get out of the system Then spit oil into a household paper – do not spit the oil into the washbasin, it will clog. Apply the tongue scraper. Start at the root of the tongue and scrape forward to eliminate excess mucus.Five to nine times will suffice and do not apply too much pressure on your tongue
  • jala neti & Nasya Oil
  • garshana: dry brushing. The lymphatic system is a central network for our immune defense. With the dry brushing massage we activate circulation, metabolism and above all the lymphatic system and help the body to eliminate toxins. Dry brushing should only be used in the morning as it is very invigorating. In the evening it can lead to trouble falling asleep. Brushing also opens the pores and dead skin flakes are removed.
  • abhyanga: self massage with oil.Ayurveda classically understands Abhyanga as a slightly longer oil massage before the shower or bath. Sesame oil is used and heated slightly beforehand. Then let the oil work in for about 30 minutes before taking a shower. Do not wash the oil with soap. It is more suitable for everyday use if a nice oil is massaged into the moist skin after showering and allowed to absorb.
  • bath/shower
  • pranayama (Kriyas and others Kapalabhati)
  • meditation
  • Yoga (Asanas)/or other movement practice
  • warm and easily digestible breakfast, think porridge


General tipps for boosting immunity in fall


  • The immune defense starts it the gut, therefore promote good digestion with warm balanced and freshly prepared meals
  • choose organic products whenever possible or go to your local farmers market
  • drink tea and warming tonics, omit all cold drinks, iced drinks, and sodas
  • buy a spice mix that support your dosha, drizzle over your food
  • use good quality oils in food and on body according to your dosha type (ex. ghee, sesame oil olive oil, almond oil, sunflower oil)
  • start your day with a glas of warm water and a spritz of lemon juice on an empty stomach (Kapha: add 1 tsp raw honey)
  • add 1 tsp of Chyanvanprash, a Ayurvedic nutrient rich jam made of amalaki fruit and other ingredients, high in vitamin c, use it on a toast, a warm tonic or just like that
  • supplements: add a good probiotic, triphala to your routine, please consult a professional naturopath before taking any supplements and discuss with your physician
  • practice daily dinacharya rituals
  • use essential oils for respiratory tract (consult a professional naturopath before using)
  • relax, warm and ground
  • adapt a lifestyle to the qualities of fall: enjoy the colors of the leaves, go hiking, retreat to the inside, celebrate this time of the year with tea ceremony, hot bath, restorative yoga, a good book, oil massage, shift down, light candles, comfy up your house and apartment. It’s about slowing down as we move towards the end of the year. 

General good sources of information

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Vata Churna


The information provided in this handout is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. The supplements and the claims made about specific products or foods on or this workshop are not intended to diagnose, treat, cure or prevent disease. You should not use the information on this cleanse for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your physician or health care provider. You should consult with a physician or health care professional before starting any diet, exercise or supplementation program, before taking any medication or nutritional supplement, or if you have or suspect you might have a health problem. Each person is different, and the way you react to a particular product and/or diet may be significantly different from the way other people react to such product and/or diet.

You should consult your physician or health care professional regarding any potential adverse interactions between medication you are currently taking and nutritional supplements before taking any such supplements.

© 2018, Studio Yogisi, Isabelle Stüssi,All rights reserved.

Please do not copy, reproduce or misuse this content in any form. 

Vinama face massage technics to equilibrate your meridians


For the lips

For the forehead

For puffy eyes

I will sent you an email with the pdf of graciella in the next two weeks.

A journey into the world of sounds and chakras

Susanne Wesselmann

The planet singing bowls that we are using in the workshop offer the possibility to activate and harmonize every chakra in your body. This has a positive impact physically and mentally for your health, and the stability of your inner peace. I work with old planet bowls from Nepal,Tibet and India. In a private session up to 14 bowls will be used at the same time.

I will now tell you about each one of the planet tones that we are using. In the workshop we have worked with 6 different singing bowls:

  • The first one is Tageston, it has a grounding effect and is invigorating.
  • Then we have the Neptune, which helps to calm down and stimulates dreams and visions.
  • The third one is called Platonisches Jahr. It is an anti stress bowl and it has a calming and relaxing impact.
  • Next we have Jupiter which supports optimism and confidence.
  • Then the Saturn which boosts concentration, sense and realism.
  • The last one is Venus which is the symbol of femininity and it lets the love and balance in us flow.
    Venus is balsam for the body, mind and soul.

In a private session up to 14 different bowls are placed next to or on the client’s clothed body.
Singing bowls will help to release fears and get rid of old blockades and give a deep relief. Today you have had a small introduction and perhaps you have already experienced something. In a private sitting we can fulfill your individual needs.

Einmal pro Monat eine Sprechstunde von holistia im Postfach: