A DAY AT THE …

Presented as a series of weekend programmes, the purpose of this series is to adapt the practices of well-known wellness retreats to suit the urban living space. These guides have been created to counteract the pace of modern living. These full day programmes from the best retreats in the world, encourage new practices of self-care, and inspire our readers to let go and reconnect with themselves. Drawing on the expertise of specialists from international luxury health resorts, this series takes an intelligent approach to health and wellbeing that encompasses spiritual growth and the realignment of the body and the mind. In consultation with Ayurvedic physicians, plant-based chefs and personal trainers, these two-day programs can be practiced as and when the body needs to be revived and restored.


THE RETREAT

 Ayurveda Parkschlösschen

Bringing the ancient Ayurvedic art of healing to the West, Ayurveda Parkschlösschen was developed as a unique retreat for sustainable healthcare. Nestled in the pine forests of the Moselle Valley, their retreat draws focus on the individual, teaching guests to take responsibility for their own health, vitality and wellbeing.

Energy. Purity. Clarity

In collaboration with the nutrition and wellness professionals at Ayurveda Parkschlösschen, this two-day programme has been curated to help set you up with the practices that will help to accomplish physical, mental and spiritual clarity and to tune your routine to the needs of your body. This guide includes recipes from the retreats kitchens, a daily outline and an exclusive calming Vinyasa Flow yoga routine.

THE PROGRAMME

Ayurveda Parkschlösschen

We put a lot of emphasis on the morning routine, the right mealtimes and a soothing evening ritual. Stressful times can be mastered much easier if one has prepared the body and mind according to these guidelines.

Morning Routine

6-9:00 AM

 

  • Wake up relaxed and welcome the day by setting a positive intention.

  • Gandusha: scrape your tongue, clean your mouth with ripened sesame oil & brush your teeth

  • Drink 1 cup of lukewarm water with ½ lemon + 1 teaspoon of honey

  • Do 3-6 rounds of sun salutation with long and slows breathing to activate your body. In collaboration with the retreat, we have created a calming Vinyasa Flow video tutorial below.

  • Take a shower and apply your usual skincare, dabbing sesame oil in your nostrils and ears – particularly during the cold season to protects from bacteria and keep the mucous membranes moist.

  • Sit down and reset with gentle Pranayama (breathing exercises) and meditation. To focus your meditation  you can use the mantra SO HAM (सो ऽहम् so ‘ham) which means “I am that” and refers to the divinity that connects us all. Use ‘SO’ as you inhale and ‘HAM’ as you exhale.

Calming Vinyasa Flow Routine

 

This relaxing 10 minute flow has been designed to calm the mind and body by stimulating the parasympathetic nervous system. These postures can be used to effectively support the body’s digestive and immune system during the detoxing process. By engaging moves that gently massage the lymph nodes and work with spinal mobility, this yin series can be performed to support healthy rest and relaxation.

The AYURVEDic Diet

Nutrition plays a central role within Ayurveda, teaching us that a balanced, individually tailored diet provides the best conditions for a long and healthy life. The strength of the Ayurvedic doctrine lies in its attention to the individual. After assessing your physical constitution and lifestyle choices, this holistic system of medicine can determine a diet that will support your body and guide a way to individual balance. To recap on the guiding principles of Ayurveda and dietary requirements for the three doshic constitution read Grace Belgravia’s Sonja Shah-Williams’ ‘An Ayurvedic Guide for Balance‘. We have included exclusive recipes from Ayurveda Parkschlösschen along with a guideline for meal times.

Basic Princples

  1. Eat a larger meal at midday, when your digestive fire (agni) is at its strongest. Warm foods can also help to stimulate the angi and are easier for the body to digest.

  2. Use freshly prepared, regional and seasonal product, choosing foods and spices suited to your specific dosha for optimal digestive support.

  3. Include all six tastes in each meal (sweet, sour, salty, pungent, bitter, astringent). Take time with your food and enjoy it with all of your senses. This will help you to build an awareness of your body’s signals and encourage you to and go with your own “gut feelings” when it comes to nutrition. 

Mealtimes

7-9:00 AM

Take breakfast by 9am at the very latest, and if you have a slow metabolism, or enjoyed a large meal the night before opt for a fruit-based meal.

  • 12-2:00 PM

  • The midday meal should always be your main mealtime, as this is when your digestive fire (Agni) is at its strongest. The Agni plays a decisive role in maintaining strength, health and vitality. If the Agni is too weak and if the metabolism is disturbed, then a buildup of wastes and acidosis result. To strengthen and support the digestive fire try adding specific spices such as ginger, coriander or cumin, choosing foods suitable to that dosha and drinking warm water throughout the day.
    Grant yourself a 5 – 10 minute break after lunch for a silent walk through the park

  • 3-5:00 PM

    For Vata and Pitta types only, if needed, have a healthy snack in the afternoon. This could include;

  • 6-7:30 PM

    The later you eat, the lighter your meal should be. Soups and cooked vegetables with grains are light. Meat, fish or raw food including salad are too heavy and should be eaten in at lunch instead.

     

 

  • Evening Routine

  • 8-10:00 PM

Take time to relax and calm down your body and mind. Take a slow stroll, or start to unwind with a book. Before you go to sleep, give yourself a foot massage with Ghee, it helps you to relax your mind and grounds you.

Drink a glass of Ayurvedic Sleeping Milk in sips one hour before sleep. Combine the below ingredients and bring to a boil.

  • Sleeping Milk Recipe

  • Serves one

    200 ml fresh organic whole cow’s milk 
    1/4 coffee spoon of green cardamom and vanilla, a small amount of nutmeg
    1 heaped Tbs. almond powder or almond mousse
    1-2 tsp. palm sugar or agave syrup 

    If increased Vata or Pitta have caused the sleep problems, you can add 1 Tbs. Ghee after boiling. Kapha types which are prone to increased mucus production or water deposits should generally refrain from drinking Badam­milk (Sleeping Milk). If you prefer not to use cow’s milk can add oat or almond milk instead. The effect will be a little softer, but still soothing.

Retire around 10pm and try to get as many of the 4 most important regeneration hours between 10pm and 2am.

BIOGRAPHY

The Ayurveda Parkschlösschen is the only 5-star luxury Ayurveda detox Resort in Europe to implement the Ayurvedic philosophy holistically and exclusively. All cure programmes, treatments and therapies are based on principles of Ayurvedic medical healing which are thousands of years old. The entire Parkschlösschen team, from the Ayurvedic practitioners and therapists to the yoga instructor, acts according to this holistic knowledge and thought.


Model- Jaime Tully is a certified London-based yoga teacher offering private classes and public lessons . For more information on her availability and classes, visit her site www.yogawithjaime.com.

Leggings- Lululemon, Ryym Top – Marieyat