Wellness Resources
Guides for Everyday Wellness
This Wellness Resources page is a treasure trove of information dedicated to enhancing your everyday health and well-being. We offer insightful guides on topics such as the importance of quality sleep, complete with practical tips to improve your nightly rest, and strategies for injury prevention in the workplace, emphasizing smart and safe work practices. These resources are designed to empower you with knowledge and techniques to lead a balanced and healthy lifestyle.
Health & Wellness
The Benefits of Sleep and How to Enhance Your Sleep Routine
The Benefits of Sleep and How to Enhance Your Sleep Routine
At Ace of Cups, we know that good sleep is key to feeling your best. It’s not just about getting rest—sleep impacts everything from your mood to your immune system. Let’s dive into why sleep matters and some simple ways to improve your sleep with a little help from massage, breathwork, herbs, self-massage, relaxing bath rituals, and journaling.
Why Sleep is So Important
Getting quality sleep does wonders for your health:
- Physical Restoration: Sleep is when your body gets to work repairing tissues, building muscle, and boosting your immune system.
- Mental Clarity: A good night’s sleep sharpens your memory, improves learning, and makes decision-making easier.
- Emotional Balance: Sleep helps keep stress and anxiety in check, setting you up for a calmer, happier day.
- Boosted Performance: Whether it’s tackling your workday or your workout, sleep gives you the energy and focus to perform at your best.
Creating a Relaxing Sleep Routine
Consistency is key to a great sleep routine, and it doesn’t have to be complicated:
- Stick to a Schedule: Try to go to bed and wake up at the same time every day to keep your body’s internal clock on track.
- Wind Down Your Way: Find what relaxes you—reading, meditating, or soaking in a warm bath can all help ease you into sleep mode.
- Limit Screen Time: Reducing screen exposure an hour before bed can really help your body wind down naturally.
- Journaling: Spend a few minutes jotting down your thoughts before bed. Journaling can help clear your mind, making it easier to relax and let go of any lingering worries.
- Set the Scene: A cool, dark, and quiet bedroom is ideal. Add a diffuser with calming scents like lavender or chamomile for an extra touch of relaxation.
Sleep-Enhancing Techniques: Massage, Breathwork, and Self-Care Rituals
Incorporate these soothing practices into your bedtime routine for better sleep:
- Massage Therapy: Regular massages can work wonders by easing muscle tension and lowering stress, making it easier to drift off. At Ace of Cups, our therapists are here to tailor each session to your needs, helping you relax deeply and sleep soundly.
- Self-Massage with Sesame Oil: A gentle self-massage with warm sesame oil before bed can be incredibly calming. Focus on areas like your feet, scalp, and joints to soothe your nerves and prepare your body for rest. A quick rinse after can leave you feeling refreshed and ready for sleep.
- Breathwork: Techniques like the 4-7-8 breath (inhale for four counts, hold for seven, exhale for eight) can help calm your mind and relax your body, making it easier to drift off.
- Bath Rituals with Relaxing Bath Salts: A warm bath with relaxing bath salts infused with lavender, chamomile, and magnesium can be a game-changer. Soak away the day’s stress and let the warm water and calming scents ease you into a restful state.
Herbs for a Better Night’s Sleep
Nature offers some gentle yet effective remedies for sleep. At Ace of Cups, we’ve curated a selection of sleep and dream teas, oils, and tinctures to make it easy to incorporate these herbs into your routine:
- California Poppy: Great for calming the nerves, California poppy gently eases you into sleep without the heaviness of stronger sedatives.
- Chamomile: This classic herb is perfect for sipping as a tea before bed, offering gentle relaxation to help you unwind.
- Lavender: Available in many forms, from teas to essential oils, lavender is a go-to for its soothing and sleep-promoting properties.
- Passionflower: If stress is keeping you awake, passionflower can help. It’s known for its ability to reduce anxiety and help you relax.
Explore our range of sleep and dream teas, oils, and tinctures at Ace of Cups to find the perfect herbal support for your nightly wind-down.
Ready to improve your sleep game? Drop by Ace of Cups to explore our personalized services, herbal products, and more. Let’s get you set up for nights of restful sleep and days full of energy and calm. Sweet dreams await!
Work smart, not hard-advice for injury prevention on the job
“Work Smart, Not Hard!”
Staying safe on the job is important to your quality of life. It is so easy to get caught up in work and forget to take care of ourselves. I wrote this as a little check list to help you out on your day at work.
First lists look at activities that are known to put us at risk for injuries to occur.
Risk Factors for Injury:
• Awkward positions: being on a computer, standing too long, sitting too long, reaching behind while twisting, overhead work, poor lifting technique, constricted work space, phone use-speaking and texting, postures held for long periods, having items putting weight on pressure points (tool bags,backpacks, purses),driving static postures, maintaining fixed positions
• Repetitive motions: typing, texting with the thumb,using the mouse, writing, lifting, climbing, painting, typing, tool operation, opening packages
• Excessive force: Lifting, pushing, pulling, moving heavy objects
• Vibration: power tools, operating heavy equipment, driving, bicycle riding
• Stress: (causes muscular tension, tight muscles = injury) physical or emotional, general unhealthy lifestyle habits, poor nutrition, poor sleep, general fatigue, rushing / shortcuts, not getting along with coworkers, problems at home
Advice for smart working:
• Know what you are lifting, how you will lift it and the weight of the object.
• Make sure your pathway is clear and tripping hazards and debris have been removed. • Don’t take shortcuts. Clear work space to improve access to tools and materials being handled.
• Know when you need help and ask for it!
• Don’t obstruct your vision when carrying.
• Don’t use a partial grip when carrying (example 1 to 2 fingers.)
• Don’t bend or twist at waist when lifting.
• When possible alternate tasks, to reduce repetitive injury.
• Alternate heavy lifting with light tasks.
• Adjust your workspace to ft your personal needs. Be sure you have your computer set up properly and that your desk fits your size, invest in a good office chair, wear good shoes. If you have a standing desk alternate it with your sitting desk.
• Don’t pinch your toes when lifting
• Plan workflow to optimize safety and production.
• Minimize distance that loads are lifted, lowered and transported, for example; have your lumber dropped of near work site to minimize carrying by hand.
• Position loads to be able to lift in the power zone (above the knees, below the shoulder and at the midline)
• Wear work gloves that ft.
• Choose tools that have padded grips and handles that extend across the whole pad of your hand and tools that promote neutral posture of your wrist.
• Use knee pads, when work requires long amount of time on your knees.
• Load tool belts evenly, use padded tool belts with suspenders, and use mobile tool bucket when possible.
• Pack containers so contents will not shift and the weight is balanced.
• When an object is too heavy for one person use a two person lift. When lifting with others it is optimal to pair people that are of similar heights, keep load level and lift at the same time.
• Recovery time. Take short breaks.
• Take breaks every hour to stretch when sitting or doing computer work for long periods of time
•Speak up when you see unsafe activity.
• Minimize the amount of time you are on a computer or phone
• Drink plenty of water through out the day
• Always use your PPE, blue glasses, proper headphones, Hard hats, eye protection, gloves, ear plugs, boots.
• When working on a computer, get up and take walks every couple hours. Movement is essential
Use Proper lifting techniques- Basic tips for lifting
• Squat to lift and lower
• Do not bend at the waist and twist the torso
• Keep your back straight while lowering
• Keep weight as close to you as possible
• When turning with an object, turn feet first and follow with torso
• Keep core engaged when lifting and putting down weight
• When possible, keep feet apart and staggered.
Instructions for Diagonal lifting -Use this basic lifting technique for small objects when you can straddle the load and use a wide stance (this technique is considered the safest)
• Get as close to the object as possible
• Use a wide stance with one foot forward and to the side of the object for good balance • Keep your back straight and use your legs and hips to lower yourself down to the object
• Slide the object to you.
• Put the hand (same side as the forward foot) on the side of the object furthest from you.
• Tighten your core muscles in order to keep a straight and strong back, look forward and upward, lift slowly and follow your head and shoulders, hold the load close to your body, lift by extending your legs with your back straight, and breathe out as you lift.
Recognize warning signs that your co-workers / volunteers / employees / employers are at risk for injury.
Watch out for each other!
• Worker fatigue
• Irritability
• Unusual complaining about pain or work conditions etc.
• Exhibit pain behaviors. (not moving body parts, self-restricting movements, massaging body parts, excessive stretching, modifying tools, careless work habits)
• Modifying tools
• Rushing- Watch out for yourself, only you can feel what is happening in your body
• Know your own warning signs and ask for help, breaks, or a different task.
• Signs of injury: Pain, stiffness, numbness, tingling, limited range of motion, muscle weakness, spasms, and strains, atrophy at the base of thumb, changes in skin color, such as blanching of fingers (fingertips turning white),nearing a meltdown
When managing a team and delegating tasks
• Ensure that the individual is up to the task, physically, technically, and emotionally.
• Check in on crew morale, is everyone getting along, having fun, not getting bitchy.”
• When necessary, reassign workers to a crew that fits them better.
• Ask your team for feedback on assigned tasks, physical ability, and work site efficiency
Injury Prevention in Yoga Asana (For teachers and students)
INJURY PREVENTION IN YOGA ASANA
Injury Prevention
Injury can happen in yoga class and if it happens to beginners they are likely to never return to your class or yoga in general. It is our job, as teachers, to make beginners safe, supported and excited about the prospect of joining those already on the yogic path. Most yoga injuries are not serious and often go unreported to teachers. However, though rare, some serious injuries also occur, some of these include sprains, fractures, strains, dislocations, ligament tears, bone spurs, etc. Most injuries that come from yoga come from sustained, out of alignment, postures that are practiced with repetition and high intensity, most develop gradually and can be corrected if the student learns to be more mindful of the postures, and is shown that there is no wrong or right, only safe and unsafe. As teachers, we can assist our students and help them to not get injured, yet we cannot force someone, who is determined to do it “the right way” to keep their bodies safe. You cannot keep your students safe, but you can put them in danger. Yoga asana that is gentle, alignment based, with proper sequencing and attention should be used to teach beginners.
Take the time to practice with props. Props are a wonderful way for advanced practitoners to support the joints, build strength in different areas, and deepen poses. And for beginners to gain body awareness when starting the practice. Use props when you demonstrate to make your students feel ok about using them. Encourage all the students to try the props first. When you demonstrate, show the pose that is realistic for that class. Encourage your students to check in with the yamas and niyamas in the poses. Know your anatomy as a teacher. If a student has an injury that you don’t understand, ask them about it, and don’t be afraid to tell someone you don’t feel comfortable working with their injury or condition – you don’t want to endanger your students because your ego got in the way. We can’t know everything as teachers and it is good for our students to be able to share their knowledge, and if they are unable to tell us, they often realize this and then do more research. When in doubt, have the student do an alternative pose. Do not push your students; encourage them and support students to move into more challenging poses when they are ready.
Common causes of yoga injuries (student and instructor related)
Pushing oneself
Competing with others or a past image of oneself
Weight bearing on non-weight bearing structures without proper support, sequence, preparation
Too many poses in a row putting weight on non-weight bearing structures
Too many asymmetrical poses in a row
Uneducated teachers
Teachers that don’t continue studying the function of the body
Teachers who don’t practice or study with teachers
Poses that are consistently out of alignment (knee in front ankle)
Help your students prevent injuries
Intake forms where first time students can write injuries is important as students are often too shy to say it in front of the class
Remember they don’t always tell you of the injury, then you go to assist them and they say,” be careful I broke my neck”
Know your students
Be attentive
Keep up with current research on injury prevention
Use proper sequencing in class
Do not compare students to one another
No pain no gain doesn’t apply
Props, props, props, (walls, blocks, straps)
Encourage the students to be honest and gentle with themselves
Learn the principles of alignment to correct misalignments in your students postures
Give your students a rest in the sequence and be able to modify your sequence to your class
Let your students know they can rest if they need to
Wrists must be spread wide and if they hurt supported with a rolled up mat or plank board
Elbows out of alignment will experience joint pain, Keep the elbows tucked alongside the ribs when bending and keep the “eye “ of the elbow forward
Shoulders must be in alignment, esp. when bearing weight on them, try not to lift them towards the ear in a shrug and pinch the muscles which can cause injury. Strengthening this area is more important than over stretching it.
Ribs and spine should be lengthened in twists. Use the puppet string from the head to feel that lift.
In twists allow the pelvis of the opposite side to move slightly to protect the SI ligaments
In forward bends the spine should lengthen rather than bend. The goal is to lengthen not get the head to knees, ground etc.
Stress the Silent Killer
STRESS THE SILENT KILLER But have no fear massage, yoga, nature and meditation are just some techniques that can help to keep stress under control.
As homo sapiens were evolving, we developed the sympathetic and parasympathetic nervous systems. The main purpose of the sympathetic nervous system is stress and danger response; once the danger/stressor has passed,the parasympathetic nervous system then comes in and restores the balance and normal function of the body (such as digestion, sleep, immune response, etc.). The human body has had a hard time evolving to sufficiently cope with the amount of outside stressors of the modern world. We often spend the entire day from waking until sleep, living in our sympathetic nervous system, adrenaline and cortisol pumping through our blood. To put it simply, our nervous system is literally reacting to “everyday” life, as though simple sounds, such as your phone getting a text, are the equivalent of a saber tooth tiger about to attack you. In small doses stress plays a very important role and is a good mechanism to protect us – this is the purpose of the sympathetic nervous system. However, when the stress hormones overload the body, many negative health effects can manifest. Stress response must be followed by relaxation response for optimal health and quality of life. The average days of many individuals may begin by rushing to feed the kids and get them on the bus, being stuck in traffic, high stress job, lunch meeting, more traffic, kids soccer game, making dinner, paying bills, checking email, etc. For the majority of people, stress response stays activated and the body never allows the relaxation response to do its job and restore balance. When we sense danger or feel threatened our nervous system responds by releasing stress hormones. These hormones including adrenaline and cortisol flood the bloodstream and kick the body into emergency response. When that happens, blood pressure rises, immune system is suppressed, the aging process can be sped up, the digestive system is suppressed, the breath becomes faster, the muscles tighten, blood is sent away from the digestive system and toward the limbs and the body gets ready to “fight” or “flight”. When we have a healthy amount of stress it can sharpen our concentration, help us stay focused, and alert, in the face of danger it can save our lives, giving us extra speed and strength. However, when we let stress govern our lives and keep the stress hormones in our blood we could have long-term negative health effects. Some of these symptoms of stress include depression, poor appetite, pain in the body, sleep problems (too much or too little), weight problems, heart problems, constipation, diarrhea, loss of sex drive, anxiety, short temper, and skin conditions. The longer we – as people – live in stress responses, the harder it is to relax, and the more “normal” it becomes for the body to be stressed out. There are ways in which we can minimize the effects of stress allowing the relaxation response to kick in, reducing the negative effects of stress. Dancing, massage, yoga asana, meditation, journaling, walking, spending time relaxing and doing things we love are some of the techniques we can use for self care. When the mind relaxes, the muscles in the body will relax and reduce the tensions caused by stress.
18 Self Care Practices
Self-care is essential for maintaining physical, mental, and emotional well-being. It’s important to make time for yourself and practice self-care regularly. Here are 18 self-care practices that you can incorporate into your daily routine to help you feel refreshed, rejuvenated, and balanced.
- Take a relaxing bath with candles, epsom salt, and leave your phone in the other room. The warm water and Epsom salt can help to ease muscle tension, while the candles and phone-free environment will help you relax and unwind.
- Start your day off right by drinking warm lemon water in the morning. Lemon water is a great way to detoxify your body and boost your immune system.
- Dry brushing is an excellent way to stimulate circulation and remove dead skin cells. It also helps to firm your skin and improve the overall appearance.
- Spending time in nature is a great way to reconnect with yourself and the world around you. Take a walk in a park, sit by a lake, or hike a mountain. Being surrounded by nature can help to reduce stress and improve your mood.
- Gaze at the moon for one entire moon cycle. This practice helps to connect you with the natural rhythms of the earth and promotes feelings of peace and tranquility.
- Write in your journal. Journaling can be a great way to process your thoughts, feelings, and experiences. It can also help you to identify patterns and gain insight into your life.
- Walking is a great way to get some exercise and clear your mind. It can help to reduce stress and anxiety, and improve your overall mood.
- Eating healthy, whole foods such as fruits and vegetables is essential for maintaining good health. Eating a balanced diet can help to boost your energy levels, improve your digestion, and reduce your risk of disease.
- Playing or listening to music can be a great way to express yourself and relieve stress. It can also be a fun and enjoyable way to spend your time.
- Reading a folk tale or spiritual text can help to inspire and uplift you. It can also provide you with valuable insights and wisdom.
- Laying over a bolster can help to stretch and release tension in your back and shoulders. It’s a great way to relax and rejuvenate your body.
- Legs up the wall is a yoga pose that can help to reduce stress and improve circulation. It’s a great way to release tension in your legs and lower back.
- Connecting with a friend, animal, or family member is an important aspect of self-care. Spending time with loved ones can help to reduce stress and improve your overall mood.
- Visiting a plant store or community garden can be a great way to connect with nature and surround yourself with beauty and life.
- Dancing when no one is watching is a great way to express yourself and have fun. It can also be a great way to relieve stress and tension.
- Wearing good shoes can help to improve your posture and reduce stress on your feet and legs. Investing in a good pair of shoes can help to improve your overall well-being.
- Taking a break from bracelets and watches can help to reduce stress and pressure on your wrist. It can also help you to connect more with the present moment.
- Leaving your phone at home can help to reduce stress and improve your overall well-being. It can also help to connect you with the present moment and with the people and world around you.
Incorporating these self-care practices into your daily routine can help you to feel refreshed, rejuvenated, and balanced. Remember, self-care is not about indulging in luxuries, but about taking the time to care for yourself and your well-being. It’s important to make self-care a priority in your life, and to find practices that work for you. Experiment with different self-care practices and see which ones resonate with you. Remember, self-care is not a one-time event, it’s an ongoing process that requires commitment and consistency. Incorporating these 18 self-care practices into your daily routine can help you to feel more connected, balanced, and at peace with yourself and the world around you.
10 simple self care practices to incorporate into your daily routine:
Self care is the practice of taking care of your physic
al, mental, and emotional well-being. It’s an important aspect of maintaining overall health and happiness, and it’s something that everyone should prioritize.
If you’re looking to start incorporating self care into your daily routine, here are 10 simple practices to consider:
- Take breaks from screens: Spend some time away from screens each day to give your eyes a rest and reduce eye strain.
- Get enough sleep: Aim for 7-9 hours of sleep each night to give your body and mind the rest they need to function at their best.
- Exercise regularly: Physical activity is important for maintaining physical and mental health. Aim for at least 30 minutes of moderate exercise each day.
- Eat a healthy diet: Make sure to include plenty of fruits, vegetables, and other nutrients in your meals to fuel your body and mind.
- Practice mindfulness or meditation: These practices can help you stay present in the moment, reduce stress and anxiety, and improve focus and clarity.
- Set boundaries: It’s important to know your limits and be willing to say no when you’re already feeling overwhelmed.
- Take breaks from work: Step away from your work for a few minutes each hour to rest and recharge.
- Spend time in nature: Being outside and surrounded by greenery can help reduce stress and improve well-being.
- Practice gratitude: Take a few minutes each day to reflect on the things you’re grateful for. This can help improve mood and perspective.
- Engage in hobbies or activities you enjoy: Taking time to do things you love can help you relax and de-stress.
Incorporating these self care practices into your daily routine can help you maintain your physical and mental health, and improve your overall well-being. Don’t hesitate to start making self care a priority today!
The Role of Self Care in Overcoming Burnout
Burnout is a common problem faced by many people, especially those in high-stress careers or those who are constantly on the go. It is characterized by feelings of exhaustion, cynicism, and a lack of accomplishment, and it can have serious negative consequences on both physical and mental health.
One of the most effective ways to prevent or recover from burnout is through the practice of self care. Self care refers to the various activities and behaviors we engage in to take care of our physical, mental, and emotional well-being. It can include anything from getting enough sleep and exercise, to setting boundaries and taking breaks from work, to practicing relaxation techniques or engaging in hobbies.
The importance of self care in overcoming burnout cannot be overstated. When we neglect our own needs and well-being, it becomes much easier to become overwhelmed and burnt out. On the other hand, when we make self care a priority, we are better able to manage our stress and maintain a healthy work-life balance.
There are many different self care strategies that can be effective in overcoming burnout. Some examples include:
- Setting aside time for relaxation and leisure activities: This can help you recharge and refocus, and give you a much-needed break from the demands of work.
- Practicing mindfulness or meditation: These practices can help you stay present in the moment and reduce stress and anxiety.
- Exercising regularly: Exercise can help improve mood, reduce stress, and boost energy levels.
- Eating a healthy diet and getting enough sleep: These are essential for maintaining physical and mental health.
- Setting boundaries and saying no when necessary: It’s important to know your limits and be willing to turn down additional responsibilities or commitments when you’re already feeling overwhelmed.
- Seeking support: Whether it’s through therapy, support groups, or simply talking to friends and family, it’s important to have a network of people you can turn to when you’re feeling burnt out.
In conclusion, self care plays a crucial role in preventing and overcoming burnout. By prioritizing our own needs and well-being, we can better manage our stress and maintain a healthy work-life balance. Don’t hesitate to start incorporating self care practices into your routine today!
Meditation, Breathing & Stretching
Iyengar Inspired Yoga Sequence for the Shoulder
SHOULDER SEQUENCE
Tadasana
Urdhva hastasana
Urdhva baddhaguliyasana
Namaskara
Gomukhasana
Adho mukha svanasana at wall
Chaturanga-stability scapula
Adho mukha
Virasana 1
Virasana 2
Trikonasana
Utthita parsva konasana
Hang in uttanasana
Prasarita padottanasana
Setu bandha sarvangasana
Salamba sarvangasana
Marichyasana 1
Janu sirsasana
Savasana
Iyengar Inspired Yoga Sequences (Level 1)
LEVEL ONE SEQUENCE 1
tadasana
vrksasana
utthita trikonasana
virabhadrasana 2
utthita parsvokonasana
virabhadrasana 1
ardha chandrasana
parsvottanasana
prasarita padottanasana
adho mukha svanasana
dandasana
virasana
upavistha konasana
baddha konasana
janu sirsasana
paschimottanasana
bharadvajasana
setubanda sarvangasana
salamba sarvangasana
eka pada sarvangasana
halasana
setu bhanda sarvangasana
viparita karani
savasana
LEVEL ONE SEQUENCE 2
Samasthiti
Urdhva hastasana
Namaskara
Parsva hasta padmasana
Utthita trikonasana
Virabhadrasana 2
Utthita parsvakonasana
Parsvottanasana
Prasarita padottanasana
Dandasana
Urdhva hasta dandasana
Padangustha dandasana
Ardha halasana
Paschimottanasana
Savasana
LEVEL ONE SEQUENCE 3
Samasthiti
Urdhva baddhanguliyasana
Utthita parsvakonasana
Virabhadrasana one
Utkatasana
Parsvottana parsvottanasana
Uttanasana
Ardha halasana
Sarvangasana
Paschimottanasana
Setubanda sarvangasana
Savasana
LEVEL ONE SEQUENCE
Samasthiti
Utthita trikonasana
Virabhadrasana 2
Utthita parsvakonasana
Vimanasana
Virabhadrasana 1
Parivrtta trikonasana
Ardha chandrasana
Uttanasana
Padangustasana
Virasana
Parsvatasana in virasana
Balasana
Adho mukha svanasana
Urdhva mukha svanasana
Dandasana
Urdhva hasta dandasana
Paschimottanasana
Janu sirsasana
Salamba sirsasana
Salamba sarvangasana
Halasana
Paschimottanasana
Savasana
Iyengar Inspired Yoga Sequences (Beginner sequence one and two)
BEGINNER SEQUENCE ONE
tadasana
urdhva hastasana
urdhva buddanguliyasana
utthita hasta padasana
parsva hasta padmasana
vrksasana
utthita trikonasana
prasarita padottanasana
dandasana
urdhva hasta dandasana
padangusthasana dandasana
adho mukha svanasana
urdhva mukha svanasana
salamba sarvangasana
halasana
paschimottanasana
savasana
BEGINNER SEQUENCE TWO
tadasana
urdhva baddangulyiasana
gomukhasana
paschima namaskarasana
vrksasana
utkatasana
utthita trikonasana
virabhadrasana 2
utthita parsvokanasana
vimanasana
virabhadrasana 1
ardha chandrasana
parsvottanasana
uttanasana
virasana
balasana
adho mukha svanasana
urhdva mukha svanasana
dandasana
urdhva hasta dandasana
padangustha dandasana
janu sirsasana
paschimottanasana
savasana
Pranayama (Breathing, expanding life force)
PRANAYAMA
written by Peggy Kelly and Samantha Goldberg Blackthorn
Pranayama comes from the words breath and control, it is an exercise that helps us to gain control over our breath and increase the movement of our vital life force (prana). There are many practices of pranayama; some use one or alternate nostrils to breathe out of, some retain the inhalation or exhalation, as well as many other techniques; in general it is a practice of breath and the control of it to bring about energy. This practice can be very powerful and must be respected. It is subtle yet powerful. In this workshop you will be exposed to many forms of pranayama. It is recommended to keep a journal and follow your practice. Don’t be afraid to realize you are not ready for a technique – these are developed and mastered over time.
Establishing a Pranayama Practice
Experiment with the syllabus in “Light on Pranayama.” Two months approximately will be practicing in a supine position—“supported savasana”. Blocks, blankets, bolsters, or a combination may be used. Try at least two methods of support and see which suits you best.
In your asana practice, include sukhasana, siddhasana and virasana. Refine your understanding of “pressing the sitting bones absolutely equally and evenly down.” Discover which of these seated poses becomes most “sukha”—comfortable and sustainable for you to sit and practice upright pranayama. Be sure to use support (blankets or blocks) if there is any tension in the belly, low back or groin. These areas must be supportive but not tense. If padmasana, the lotus pose, comes easily to you and there is absolutely no strain in the knees or hardening of the groins, it may be appropriate.
Experiment with time of day. Some of us like to sit (or practice in “supported savasana”) first thing in the morning after going to the bathroom and perhaps having a glass of water. It makes a difference NOT to turn on your computer or phone before sitting, so that your eyes are relaxed and your mind is quiet. Try for yourself, pranayama AFTER checking email, and pranayama BEFORE checking email.
Others of us find that pranayama goes better AFTER asana practice. In that case, be sure that there is a thorough savasana at the end of asana practice AND at the end of pranayama practice.
Beginners can aim to practice between 20 and 30 minutes per day. Always leave time at the end for savasana. You may find eventually that an hour is more to your liking.
Devote a corner of a room in your house to pranayama. It can be wonderful to be facing a window that is directed to the east, so that if you begin before the sun comes up, you can observe the sky grows brighter. If you are practicing pranayama in supported savasana and your house has enough space, leave your props set up so that they remind you to practice.
ALSO, keep a handkerchief or box of tissues always nearby. It spoils the quietness of the practice if you sneeze or your nose starts to run and there is nothing close at hand to blow with.
You might find it helpful to use a timer. You might find it helpful to work with an inner count for inhale/exhale/hold. You can certainly experiment in thousands of interesting ways. Make your practice your own.
Breath chart
Date:
Place:
Time:
Length of practice:
Body posture:
Pranayama:
Thoughts:
Emotions:
Quality of breath:
Body:
Environment:
Notes, insight:
Injury Prevention in Yoga Asana (For teachers and students)
INJURY PREVENTION IN YOGA ASANA
Injury Prevention
Injury can happen in yoga class and if it happens to beginners they are likely to never return to your class or yoga in general. It is our job, as teachers, to make beginners safe, supported and excited about the prospect of joining those already on the yogic path. Most yoga injuries are not serious and often go unreported to teachers. However, though rare, some serious injuries also occur, some of these include sprains, fractures, strains, dislocations, ligament tears, bone spurs, etc. Most injuries that come from yoga come from sustained, out of alignment, postures that are practiced with repetition and high intensity, most develop gradually and can be corrected if the student learns to be more mindful of the postures, and is shown that there is no wrong or right, only safe and unsafe. As teachers, we can assist our students and help them to not get injured, yet we cannot force someone, who is determined to do it “the right way” to keep their bodies safe. You cannot keep your students safe, but you can put them in danger. Yoga asana that is gentle, alignment based, with proper sequencing and attention should be used to teach beginners.
Take the time to practice with props. Props are a wonderful way for advanced practitoners to support the joints, build strength in different areas, and deepen poses. And for beginners to gain body awareness when starting the practice. Use props when you demonstrate to make your students feel ok about using them. Encourage all the students to try the props first. When you demonstrate, show the pose that is realistic for that class. Encourage your students to check in with the yamas and niyamas in the poses. Know your anatomy as a teacher. If a student has an injury that you don’t understand, ask them about it, and don’t be afraid to tell someone you don’t feel comfortable working with their injury or condition – you don’t want to endanger your students because your ego got in the way. We can’t know everything as teachers and it is good for our students to be able to share their knowledge, and if they are unable to tell us, they often realize this and then do more research. When in doubt, have the student do an alternative pose. Do not push your students; encourage them and support students to move into more challenging poses when they are ready.
Common causes of yoga injuries (student and instructor related)
Pushing oneself
Competing with others or a past image of oneself
Weight bearing on non-weight bearing structures without proper support, sequence, preparation
Too many poses in a row putting weight on non-weight bearing structures
Too many asymmetrical poses in a row
Uneducated teachers
Teachers that don’t continue studying the function of the body
Teachers who don’t practice or study with teachers
Poses that are consistently out of alignment (knee in front ankle)
Help your students prevent injuries
Intake forms where first time students can write injuries is important as students are often too shy to say it in front of the class
Remember they don’t always tell you of the injury, then you go to assist them and they say,” be careful I broke my neck”
Know your students
Be attentive
Keep up with current research on injury prevention
Use proper sequencing in class
Do not compare students to one another
No pain no gain doesn’t apply
Props, props, props, (walls, blocks, straps)
Encourage the students to be honest and gentle with themselves
Learn the principles of alignment to correct misalignments in your students postures
Give your students a rest in the sequence and be able to modify your sequence to your class
Let your students know they can rest if they need to
Wrists must be spread wide and if they hurt supported with a rolled up mat or plank board
Elbows out of alignment will experience joint pain, Keep the elbows tucked alongside the ribs when bending and keep the “eye “ of the elbow forward
Shoulders must be in alignment, esp. when bearing weight on them, try not to lift them towards the ear in a shrug and pinch the muscles which can cause injury. Strengthening this area is more important than over stretching it.
Ribs and spine should be lengthened in twists. Use the puppet string from the head to feel that lift.
In twists allow the pelvis of the opposite side to move slightly to protect the SI ligaments
In forward bends the spine should lengthen rather than bend. The goal is to lengthen not get the head to knees, ground etc.
Anatomy
Meet the Rotator Cuff
Meet the Rotator Cuff: Understanding the Shoulder’s Key Muscle Group
Introducing the rotator cuff—a crucial group of four muscles and their associated tendons that work together to stabilize the shoulder joint. When people hear “rotator cuff,” they often think it’s a singular structure, but it’s actually a complex team of muscles that attach the humerus (upper arm bone) to the scapula (shoulder blade), forming what is known as the glenohumeral joint, or simply, the shoulder joint.
Why the Rotator Cuff Matters
The shoulder joint is one of the most versatile joints in the body, allowing us to perform a wide range of activities like playing musical instruments, climbing, and walking our dogs. This mobility comes from the coordinated work of four rotator cuff muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles play a critical role in stabilizing the shoulder while allowing extensive movement.
- Supraspinatus: Located at the top of the scapula, this muscle works with the deltoid muscle to lift the arm up and to the side (abduction). It’s essential for movements like reaching overhead or lifting objects.
- Infraspinatus and Teres Minor: These two muscles are positioned on the back of the scapula, below its spine. They are responsible for laterally rotating the arm, which moves the arm away from the body’s midline. This action is crucial for activities that involve reaching outwards or behind you.
- Subscapularis: Found on the front side of the scapula, underneath the bone, the subscapularis is the primary muscle responsible for medially rotating the arm, moving it inward toward the body. This muscle is heavily engaged in everyday activities like typing, texting, and driving.
The Balance of Movement: How Muscles Work in Pairs
To understand common shoulder and upper back pain, it’s helpful to explore how these muscles function together. Muscles typically work in opposing pairs: when one muscle contracts, its opposing muscle lengthens. For example, when the subscapularis on the front of the scapula contracts to medially rotate the arm, the infraspinatus and teres minor on the back lengthen as they oppose this movement.
Common Sources of Shoulder Pain
Most people experience pain in the muscles that are being overstretched, yet the true issue often lies in the overworked, shortened muscles on the opposite side. In the case of the rotator cuff, many of us spend a significant amount of time with our arms in front of us (such as when using computers or driving), which causes the subscapularis to remain constantly contracted. This overuse leads to tightness in the subscapularis, which pulls the infraspinatus and teres minor into a stretched, weakened state, potentially causing pain and discomfort in the upper back.
Restoring Balance: Releasing and Strengthening the Rotator Cuff Muscles
To alleviate this discomfort, it’s important to release the tight subscapularis muscle and strengthen the opposing muscles like the infraspinatus. By opening up the front body through stretches and targeted bodywork, the subscapularis can lengthen, reducing tension on the posterior muscles. Strengthening exercises for the infraspinatus and teres minor, such as external rotation exercises, can further help restore balance. Yoga poses like Gomukhasana (Cow Face Pose) are excellent for stretching and balancing these muscle groups, promoting overall shoulder health.
Common Rotator Cuff Injuries and Their Management
The rotator cuff is susceptible to injuries, particularly from repetitive use. Some common injuries include:
- Tendinitis: Inflammation of the tendons, often due to overuse or strain.
- Bursitis: Inflammation of the bursa, a fluid-filled sac that helps reduce friction between the rotator cuff tendons and the bone.
- Tears: Partial or complete tears of the rotator cuff tendons, which can occur suddenly from an acute injury or develop over time from wear and tear.
Healing and Rehabilitation through Bodywork
There are many tools available in the world of bodywork to assist in the healing and function of rotator cuff injuries. Skilled massage therapists can help release muscle tension and restore balance, improving overall performance and reducing pain. Techniques such as deep tissue massage, myofascial release, and trigger point therapy can specifically target the muscles of the rotator cuff to ease tightness and promote better shoulder function.
A knowledgeable yoga teacher can also play a significant role in shoulder rehabilitation, guiding students through safe and effective asana practices that strengthen, stretch, and balance the rotator cuff muscles. Incorporating gentle strengthening and stretching exercises into a regular routine can not only aid in recovery but also prevent future injuries.
Understanding the rotator cuff and how these muscles interact provides valuable insight into maintaining shoulder health. By becoming an active participant in your healing process, you can support the functionality of these essential muscles, reduce pain, and improve your overall quality of life.
Fascia is so cool!
Understanding Fascia: The Body’s Connective Web
Fascia is a term that frequently comes up in massage, physical therapy, yoga, and exercise, yet many people are still unclear about what it actually is. Fascia is the connective tissue that weaves throughout the body, creating a three-dimensional web that holds everything together. It plays a critical role in shaping, connecting, and separating different areas of the body, while also helping to reduce friction from muscular movements. Fascia forms compartments that wrap around muscles, organs, blood vessels, and nerves, allowing them to glide smoothly as they move through the body. Defined as all the soft fibrous connective tissues that permeate the human body, fascia is integral to both movement and stability.
The Function and Impact of Fascia
Fascia is not just a passive tissue—it’s dynamic and can both facilitate and inhibit function depending on its condition. One of its key properties is plasticity, meaning it can change its form based on how it’s used. This “form follows function” principle is evident in many common postural issues. For instance, when we sit at computers for long periods, the muscles at the front of the chest and shoulders become shortened due to continuous contraction. This pulls on the opposing muscles in the back, often causing pain. Over time, the fascia begins to reinforce this misalignment by hardening in the shape of the incorrect posture, which can impede blood flow, limit movement, disrupt balance, and contribute to overall discomfort.
Ida P. Rolf, Ph.D., who developed the myofascial technique known as Rolfing, described fascia as the “organ of posture.” She emphasized the importance of understanding fascia’s anatomy and physiology, as it significantly influences the body’s structure and movement. Fascia forms a continuous web that spans the entire body, and working on one area of fascia can impact the entire system.
The Importance of Fascia in Movement and Health
Exploring and understanding fascia is key to recognizing how the body can simultaneously be flexible, strong, and stable. Aligning bones, muscles, and fascia can bring the body into balance and help alleviate pain and dysfunction. Fascia’s interconnected nature allows it to provide the structural support needed for movement, while its adaptability helps it respond to the body’s needs. However, when fascia becomes hardened or adheres to other structures, it can lead to stiffness, dehydration, and weakness, affecting not just the fascia itself but the overall function of the body.
Returning to the example of prolonged sitting at a desk, the hardened fascia reinforces negative postural patterns, creating pain and movement restrictions. However, fascia can be reconditioned and softened through mindful movement and practices like yoga. Simple poses such as chest openers and supported backbends can help release tightness, shorten the back muscles, and open the chest, thereby correcting postural imbalances. Yoga asana works with both agonist and antagonist muscle groups, aligning them and transforming postural habits when sequences are thoughtfully structured.
Fascia and Everyday Life
Fascia is directly influenced by our daily habits, activities, emotions, and experiences. For example, stress can manifest in postures like slumped or raised shoulders, which over time leads to fascia binding and pain patterns. This can also occur with activities we enjoy, such as playing a musical instrument or dancing, where repetitive movements shape the fascia. Mindful and anatomically informed yoga poses can help maintain fascia’s flexibility, hydration, and stability, allowing it to function optimally.
How to Keep Fascia Healthy
- Stay Hydrated: Fascia is composed largely of water, so staying hydrated is essential to keeping it supple and functional.
- Move Regularly: Movement encourages the fascia to stay flexible and helps prevent it from becoming rigid. Incorporate a variety of movements into your routine to engage all areas of the body.
- Mindful Stretching: Regular stretching, especially with awareness of fascia lines, can help keep the tissue pliable and reduce the risk of injuries.
- Massage and Bodywork: Techniques like myofascial release can help break up adhesions and restore fascia to a healthier state.
- Mind-Body Practices: Practices like yoga, tai chi, and pilates are excellent for maintaining fascia health because they involve slow, deliberate movements that stretch and strengthen the body in balanced ways.
Integrating Fascia Understanding into Practice
For those in bodywork, fitness, or yoga instruction, understanding fascia is crucial for guiding clients or students safely and effectively. Recognizing how fascia influences posture and movement can inform the sequencing of exercises and poses, helping to create routines that address and correct imbalances. Whether it’s releasing tight fascia through targeted massage or using asana to realign the body, working with fascia offers profound insights into the interconnected nature of the human body.
By exploring the role of fascia, we gain a deeper understanding of how our bodies operate as a cohesive unit—a beautiful, intricate network of trillions of cells working in harmony. Aligning and caring for fascia helps us achieve balance, reduce pain, and enhance our overall quality of life.
Meet the Psoas
MEET THE PSOAS
Sometimes referred to as the “mighty” psoas, the core of the body, the thickest muscle in the body, this wonderful and unique muscle gets a lot of attention. Many people come into a yoga class knowing their psoas is tight and not being exactly sure of where it is or what it does. The psoas is a very deep muscle, one of the closest muscles to the spine that sits on either side of our center of gravity. There are two, one on either side, the muscles reach from the lumbar (low back) spine to the body protrusion on the inner femur (thigh bone).
This muscle is unique in that it is the only muscle that connects the upper body to the lower body. The psoas is a strong hip flexor and allows us to do many amazing things with our bodies such as walk, run, sit, lift our leg or reach to the ground.
The psoas muscle becomes tight when we sit throughout the day, drive, run, do squats etc. When this muscle is over contracted through repetitive movement, bad postural habits, (overuse or injury), low back pain, imbalanced hips, hip pain, malaligned knees, knee pain, pelvic tilt and referred pain down the front of the thigh and all the way up to the spine, to name a few, can occur.
When only one is over contracted the spine can be pulled out of alignment. This can cause pain and physical dysfunction creating problems within the discs of the spine.
When a muscle becomes over contracted in the body its opposing muscle groups must lengthen and often become pulled long and cause pain, such as low back pain as a result of the psoas muscles being tight. When the muscle is tight it becomes weak. When a muscle is causing pain the best way to self-care for aforementioned muscle (or muscles) is become aware of it, focus on it, notice what’s going on within, stretch it and strengthen.
Emotionally the psoas is said to hold on to deep-seated fears and trauma. An educated yoga teacher can assist in addressing the psoas, helping to stretch it and facilitate healing so the postural misalignments and pain caused from this muscle being tight can dissipate.
Meet the Iliotibial Tract
MEET THE ILIOTIBIAL TRACT
Introducing the IT band, the fibrous band that extends from the hip down past the knee along the outer thigh. The IT band is made up of an elastic connective tissue known as fascia. The IT band is a knee stabilizer, connects the hip to the knee, and is essential for movement. This band arises at the tendons of the gluteus maximus and the tensor fasciae latae and travels down, toward the foot where it attaches to the tibia (shin bone). The IT band makes it possible for the tensor fasciae latae to perform abduction (moving leg toward midline) and medial rotation. While running, the IT band moves across the lateral epicondyle (protrusion on the bone) of the femur (thigh bone) and functions to stabilize the knee. The IT band can rub continuously across the bone; often causing knee pain that can be mistaken for a knee injury. The muscles of the hip being tight often are the cause of the IT band becoming tight as well. Asana can greatly reduce pain by loosening up the band and allowing the rubbing to lesson.
The scar tissue that can occur in the IT band from overuse and injury can also be alleviated by yoga asana. Many times the IT band gets “stuck” to the outer quadriceps muscles (vastus lateralis) and can cause pain in the outer thigh and restrict movement.
Chakras and the relationship to the endocrine system
CHAKRA SYSTEM has a correlation to the ENDOCRINE SYSTEM
Understanding how the chakras and the endocrine glands relate opens the opportunity for insight into the body. Each endocrine gland has a relative or corresponding chakra. Understanding these connections provides tools to assist in venturing deeper into the relationship of science and ancient philosophy, in other words, self-discovery. Here lies a bridge between western and eastern healing arts.
Let us dive in.
First lets take a look at the magical ENDOCRINE SYSTEM
The endocrine system is like the conductor of the orchestra communicating with the many intricate parts of the human body. This system is a collection of glands that produce hormones that regulate body functions such as growth, metabolism, digestion, sleep, mood, reproduction, development, sexual function, stress response, immune response, and cyclical cycles. The glands of the endocrine system uses hormones as chemical messengers. Together with the nervous system, the endocrine system works to communicate with the body to coordinate its functions and interactions. The hypothalamus is the area of the body where the nervous system communicates with the glandular system. The nervous system, through the hypothalamus interprets outside signals and communicates those signals, via hormones released by glands, to the rest of the body. The endocrine system is slower than the nervous system, however, its effects last longer. Hormones circulate through the bloodstream, targeting specific cells that match to those hormones – this is a lock and key system.
Chakras (CHUH-kruh) are energy centers in the body that form the main components (organs) of subtle anatomy in order to help our body communicate with the energetic world.
The word means wheel/vortex. There are seven major chakras that align in an ascending column from the base of the spine to the crown of the head. Chakras receive and interpret energy. They can be deficient or excessive and blockages can occur.
Chakras can be balanced by many techniques including asana, pranayama, meditation, lifestyle, stones, aromatherapy, chanting, tones, color, intention. When one chakra is deficient another tries to make up for it as they are interconnected, when one is out of balance the whole system can suffer. Chakra balancing work must be addressed as a whole and interrelated system. Chakras unite body, mind and spirit and help to regulate all body processes from organs to immune system to emotional and spiritual. Each chakra has a unique vibrational frequency.
Below you will find each chakra and its correspondences:Number, location, associated endocrine gland, color, sound to chant, element, sense, things it can affect, corresponding location in body. You will also find a list for how you may feel when the chakra is in balance vs out of balance, ideas to bring it into balance. There is associated breathing exercises (pranayama), yoga poses (asana) and suggested meditations.
MULADHARA (root chakra) Associated endocrine gland: ADRENAL GLANDS
1ST Chakra
Located at the base of the spine (perineum in men, cervix in women)
Red
Bija mantra-LAM
Element: Earth
Smell
Family ties
Belonging
Basic needs
Pelvic floor and L5,4,3
Grounding
Survival
Primal instinct
IN BALANCE
Grounded
Connecting
Confident
Secure and stable
Balanced
Present and in the body
Feel the right to exist
Sensible
Needs are met
OUT OF BALANCE
Distrust
Nervous and anxious
Anxiety
Lack consciousness
Unwelcome and Unwelcoming
Greedy
Fearful
Bad boundaries
HEALTH CHALLENGES
Obesity
Hemorrhoids
Constipation
Sciatica
Arthritis
Eating disorders
Flight or fight syndromes
Anxiety
Stress, fatigue and worry
Colon
Bladder
Elimination
Feet
Low back
Prostate
BRINGING INTO BALANCE
Ground
Organize
Meditate
Higher power (universe, mother nature(
Red stones, food etc.
Chant bija sound
ASANAS
Tadasana
Supta Padangusthasana
Vpritti karani
Vrksasana
Malasana
Baddha konasana
PRANAYAMA
Begin observing breath, even inhalation and exhalation
MEDITATION
Imagine roots coming from the body down to the center of earth, through the earth, bedrock and into the molten lava of the deep earth while visualizing the color red and chanting the bija mantra LAM
SVADHISTHANA (svad-self, Histana-one’s own abode) Associated endocrine gland: Gonads
2nd Chakra
Located below the navel and above pubic bone
Gonads
Orange
Bija sound- Vam
Taste
Reproductive
Creativity
Sexuality
Procreate
Storehouse of all Samskaras (past mental impressions)
Most primitive and deep routed instincts
Instinctive drive to reproduce
Seat of the collective conscious
IN BALANCE
Creative
Intimacy
Abundance
In flow
Valued
Positive
Fertile
Open sexuality
Personal magnetism
Good sexual boundaries
Refinement in behavior
OUT OF BALANCE
Blocked
Lacking
Disconnected
Intimacy issues
Bad sexual boundaries
Emotionally unstable
Over or under sexually active
Inability to be alone
Addictive tendencies
Numbness and lack of passion
Rigid mind
HEALTH CHALLENGES
Impotence
Sexual dysfunction
Bladder, gallstones, kidney
Stiff low back
Acne
Weight gain
Mood swings
Depression
Infertility
Abnormal menses and sex drive
BRING INTO BALANCE
Cook, bake, garden (things that create transformation)
Creative writing or free writing
Awaken inner child
Play
Journal
Look nightly at moon and track its cycle
ASANA
Sukkasana circle the torso
Goddess pose
Janu sirsasana
Baddha konasana with forward bend
Bhujasana
PRANAYAMA
Ida nadi (left nostril breathing)
MEDITATION
Imagine water filling up the body and washing out creative blocks and filling up the space with creative juices
let the water turn orange as it washes you internally and chant the bija manta YAM
MANIPURA (gem-city) Associated endocrine gland: Pancreas
3RD Chakra
Located at Solar plexus
Yellow
Bija sound-RAM
Fire
Vision
Spleen, liver, pancreas, stomach
Social self
Power
Instinctive drive to find food
Power to create and exist independently
IN BALANCE
Transform energy into action
Playing with a full deck, firing on all cylinders
Gut response is clear
Alive and awakened
Confident with good self esteem
Oneness
Inner power
Realize potential
Self-motivated
Warrior energy
Right choices
Clear goals and desires
Leader
Able to try new experiences
OUT OF BALANCE
Stagnant
Follower instead of a leader
Low energy
Fear of risks
Scared to make change
Hard to make decisions
Obsession with power and control
Too busy and stressed
Stubborn
Lack of willpower
HEALTH CHALLENGES
Blood sugar
Hypoglycemic
Diabetes
Acid reflux
Agni (digestive fire) is off
Metabolic disorders
Ulcers
Tired
BRING INTO BALANCE
Strengthen digestive fire
Room temperature liquids
Don’t over eat
No spicy foods
Small sips while eating
Avoid soda, alcohol, juice and give the digestive system a rest
ASANA
All standing poses
Poses that bring heat to that area
Navasana
Matsyendrasana
Warrior 1
Twists
PRANAYAMA
Bhastrika breath
MEDITATION
Gut response meditation in sukhasana with hand on belly
Imagine different situations and see how your body reacts while visualizing the color yellow and chanting the bija manta RAM
ANAHATA (unstuck) Associated endocrine gland (Thymus)
4th Chakra
Location heart/ region of spine behind sternum
Green
Bija sound- YAM
Air
Touch
Heart, lungs, breasts, lymphatic system
Love
Where physical and spiritual meet
Integration
Compassion
Source of sound
Internal, unborn, undying vibration and pulse of the universe
Instinctive drive to receive
IN BALANCE
Compassion
Empathy
Open to new experiences
Free
Quick to forgive
Connected to others
Forgiveness
Higher power
Trusting
Present in the moment
Independent
Unconditional love
Open to touch
Loving and joyful
Let go of hurt
Empathy
Grounded in the lower chakras
Balanced giving and taking
OUT OF BALANCE
Possessive
Jealous
Isolated (often self-imposed)
Afraid of new people, places and experiences
Afraid of touch
Judgmental
Hold on to hurt
Stuck in bad situations and unable to leave
Codependency
Smothering
Neediness
Hatred of self and others
Problems sharing thoughts and feelings
Lonely
Bitter
Hard to trust
Cold and manipulative
Grief
Lack boundaries
Making unrealistic demands on others to make up for the love that one feels is lacking
HEALTH CHALLENGES
Asthma
High blood pressure
Heart
Lung
Depression
BRING INTO BALANCE
Practice letting go
Offer compassion (close or far away)
Smile at people
Practice not criticizing others
Forgive and move on (practice this with small things first: ex. server that forgets to bring your lemon slice)
Give positive affirmations
Put yourself in others shoes
Hug people who will allow it
Free write from your heart positive comments about yourself and others
Practice being extra loving, start with friends, pets, plants and move outward
ASANAS
Any asana that opens the heart or puts the heart below spine or pelvis (caution with high and low blood pressure) ex adho mukha svanasana, uttanasana
Backbends ex ustrasana, setubanda, laying over a bolster in supta baddha konasana, virasana or savasana
Gomukhasana
All asanas that lengthen the thoracic cavity (scalenes, pectoralis, trapezius, rhomboids, spinal muscles etc ex. Triangle, parsvottanasana, tadasana
PRANAYAMA
Nadi Shodhana (alternate nostril breathing)
Any breath exercise that deepens breath as we tend to hold the breath when our feelings are hurt (esp. as children, which creates fascial holding pattern)
Viloma (lengthen inhale)
MEDITATION
Begin by listening to the heart, imagine your heart as a beautiful green room with a beautifuldoor, open the door and inivite someone you deeply love in your space of your loving heart,spend some time with them, let them out of your heart and invite someone you are neutral about, and repeat with someone who has hurt you or you dislike. Chant the bija mantra YAM when you have let the last person leave, and shut the door, but do not lock it.
VISHUDDHA (purification shuddhi-purification and vi- enhances it) Associated endocrine gland: Thyroid and parathyroid
5th Chakra
Throat
Blue
Bija sound- HAM
Ether
Hearing
Jaw, neck, mouth, throat, larynx, ears and vocal cords
Communication and production
Listen, speak express
Center for purification
Right understanding and discrimination begin here
Duality of life accepted
Amrita (divine nectar) is tasted here
Instinctive drive to speak the truth
IN BALANCE
Speak truth
Express emotions in a healthy way
Good boundaries
Honor others truth without judgment (let others have their stories)
Not influenced by others
Able to speak
Able to listen
Creative approach to life
OUT OF BALANCE
Cannot find ones voice
Overly or under talkative
Does not listen
Do not feel heard
Succumb to peer pressure
Lack boundaries
Feel insecure to speak up
Dishonesty
HEALTH CHALLENGES
Throat
Thyroid
Imbalance in body
Ear issues including balance
Metabolism
Fatigue
Allergies
Stress and anxiety
Depression
BRINGING IN BALANCE
Practice asking, write out questions
Practice thinking before speaking (Should I say it, Is it true, is it kind)
Practice listening
Speak your opinion even if it is different
Practice speaking only truth
ASANA
Setu bandha
Sarvangasana
Halasana
Ustrasana
Neck lengthening poses
PRANAYAMA
Ujjayi (long flowing breath)
Anuloma Ujjayi (lengthen exhale)
MEDITATION
Visualize white nectar coming from sky through the head down to the throat chakra and filling body with blissful intoxication,let the white nectar turn blue as it enters the body and chant HAM
AJNA (jnana- eye wisdom, command) Associated endocrine gland: Pituitary gland
6th Chakra (jnana- eye wisdom, command)
Location between and above the brows
Indigo
Bija sound –kh-sham/aum
Light, spirit, mind (manas)
Intuition
Inspiration
Eyes, head, lower brain
Deep states of meditation
Inner guru
3 rivers converge (Ida: left side right brain, lunar cool, female, parasympathetic; Pingala: right side, left side of the brain, solar, hot masculine, sympathetic; Susumna: Central, connects 7 chakras, CNS)
IN BALANCE
Control over prana, mind steady and strong
Intuition is strong therefore trusting
Big picture
New perspective
Receive wisdom
Serendipity
Clairvoyance
Lucid dreaming
Visualization
Imagination
6th sense
Inspire
OUT OF BALANCE
Close minded
Too attached to logic
Hard to trust self and others
Cynical
Small picture
Stuck in a rut
Blocked to magic and imagination
Uninspired
HEALTH CHALLENGES
Headaches
Eyes
Tumor
Pressure
Something feels off
Disconnected with self
BRING INTO BALANCE
Journal
Meditate
Trust 6th sense
Practice trusting your intuition first with less important things
ASANA
Any pose with forehead pressed on a block, balasana, adho mukha svanasana with a block
Sirsasana
Legs up the wall
PRANAYAMA
Brahmari (cover eyes and ears)
MEDITATION
Visualize a small point of light or an aum symbol at the third eye center, feel yourself opening to your inner guru, listen to what they have to tell you, visualize indigo and chant KSHAM
SAHASRARA (one thousand petals) Associated endocrine gland: Pineal
7TH Chakra
Location crown
Violet/purple/white
Bija sound-AUM
Cosmic energy/pure consciousness
Union of shiva and Shakti (male/female, god/goddess)
Petals are 50 sanskrit letters 20 times over = 1000
Wisdom
Transcendence
Universality
Formless yet with form
Nothing and everything
IN BALANCE
Beauty
Spirituality
Beyond physical
Free
Bliss
Connected and grounded
Sense of belonging
Clarity
Pure awareness
Unconditional love
Miracles
Kind and compassionate
Humility
Serve others
OUT OF BALANCE
Happiness comes from others
Suffer
Unable to experience bliss
Ungrounded
Lack vibrancy
Desire shackles the self
Feel as if we don’t belong here
HEALTH CHALLENGES
Depression
Boredom
Suicidal thoughts
Out of balance
Insomnia
BRING INTO BALANCE
Meditation
Daily prayer
Daily silence
ASANA
All asana
Inversions
Down dog
Crown of head on floor (matsyasana, sirsasana)
PRANAYAMA
Nadi shodhana
MEDITATION
Imagine a white purple vibration bathing and spinning above the crown feel the light up and down throughout the body.
Feel each chakra being lit up by the energy. Feel the connection to your inner divine conscious and the outer energy of the loving collective conscious.
Mystical Studies
Candle Magic: How to get started
Candle Magic: A Simple Yet Powerful Practice
Candle magic is an accessible and potent form of spellwork that anyone can engage in. Growing up in a Jewish home, I experienced the magic of candles firsthand through Shabbat and Havdalah rituals—lighting the Shabbos candles each Friday night and extinguishing the Havdalah candle on Saturday evening. These practices opened a portal into a different universe, where mysticism, family, and shared meals created a sacred space. The act of blowing out birthday candles to make a wish is another familiar tradition that hints at the belief in magic that many of us carry, even as adults.
Why Candle Magic?
Working with candle magic allows you to infuse your spells with intention and focus, acting as a powerful ally in your magical practice. Candles can be used for countless purposes, from manifesting desires to releasing unwanted energies. Always remember to include only yourself in the spell unless you have explicit permission to involve others. It’s essential to define your intention clearly and ensure it supports the highest good of all beings involved. There are many ways to practice candle magic, and at Ace of Cups, we teach classes to explore the rich traditions of working with fire in spell casting and manifestation. However, the best way to learn is to dive right in! Here are some tips to get you started:
Getting Started with Candle Magic
1. Choose the Right Candle
Selecting the right candle is the first step in your spell. The color, shape, and type of candle can all influence the spell’s outcome. Consider what you wish to achieve and choose a candle that aligns with your goal:
- Color Associations:
- Orange: Creativity, joy, and ambition.
- Green: Health, prosperity, and abundance.
- Blue: Peace, healing, and communication.
- Red: Passion, courage, and strength.
- White: Purity, protection, and new beginnings.
- Candle Types:
- Chime Candles or Tea Lights: Ideal for short-term spells or meditation sessions.
- 7-Day Candles: Great for ongoing intentions and spells requiring sustained focus.
- Specialty Shapes: Consider candles shaped like animals, symbols, or objects related to your intention (e.g., a dog-shaped candle for pet spells).
- Wax Types: Choose natural beeswax for its purifying properties, or soy wax for an eco-friendly option.
2. Choose an Appropriate Size
The size of the candle will determine how long your spell will last. Larger candles, like 7-day candles, are excellent for long-term spells, while smaller chime candles are perfect for quick intentions or ritual preparation. Remember, magic takes time, so allow your spells the space to unfold naturally.
3. Dress the Candle
Dressing the candle involves adding herbs, oils, or other ingredients that amplify the power of your spell. Select items that resonate with your intention:
- Herbs and Oils:
- For Prosperity: Basil, mint, or cinnamon (to speed up spells cautiously).
- For Protection: Rosemary, sage, or mugwort.
- For Love and Harmony: Rose petals, lavender, or ylang-ylang oil.
- Havdalah Herbs: Traditional herbs like myrtle, sage, and spices used in Havdalah rituals can also be incorporated for grounding and transition.
- Tools: Use a special tool to carve symbols, words, or sigils into the wax. I personally use an old knife passed down from my father, but a simple safety pin works just as well.
4. Create Your Altar
Place your candle on a safe, non-flammable surface, like a metal plate. Build a small altar around the candle with items that represent your intention—crystals, written affirmations, photos, or any symbolic objects that resonate with your goal. While some prefer to keep candle magic out of the bedroom, you should always follow your intuition about the right space.
5. Set Your Intention
Write your intention on a piece of paper, bay leaf, or any natural material, and place it under the candle. You can write full sentences, abbreviate your intention, or create a sigil from the first letters of your desired outcome.
6. Purify the Candle
Before lighting, purify your candle with smoke from herbs like sage, lavender, or mugwort, or use sacred waters. This step clears away any lingering energies and prepares the candle for your specific intention.
7. Light the Candle
Lighting the candle is the final step in activating your spell. Focus on your intention as the flame burns, visualizing your desired outcome with clarity and conviction. Timing can also play a significant role—consider aligning your spell with the moon cycles:
- New Moon: For beginnings and new opportunities.
- Full Moon: To amplify power and bring things to light.
- Waning Moon: To release and let go of what no longer serves you.
8. Maintain Your Spellwork
Continue to nurture your spell until the candle burns out. Restate your intention daily, burn additional herbs, or adjust the items on your altar as needed. If it’s not safe to let the candle burn continuously, snuff it out (do not blow it out) by placing a plate over the flame to preserve your spell’s integrity.
9. Reflect and Dispose of the Remains
Once your candle has burned completely, examine the leftover wax or glass for shapes, patterns, or signs. These can offer insights or affirmations about your spell. Dispose of the remains thoughtfully—recycle the glass, use it creatively, or find a symbolic way to release it.
Final Thoughts
Remember, the true magic lies within you, not the candle. Candle magic is a tool to help focus your energy and intention. While it is a powerful practice, it should always be approached with respect and mindfulness. Use caution, as you are working with fire. Blessed be, and may your spells be guided by wisdom and light.
Creating a Personal Altar
How to Create a Magical Working Space or Altar
Building an altar is a deeply personal and mystical practice that allows you to connect with your ancestors, deities, or the energies of the universe. Your altar can be as simple or as elaborate as you like, and there’s no right or wrong way to create one. It’s all about reflecting your personal journey, intentions, and spiritual beliefs. Here are some detailed tips on how to build an altar that resonates with you.
1. Define the Purpose of Your Altar
Before you begin, decide what you want your altar to represent. This purpose will guide the selection of items you place on it. Your altar could be dedicated to honoring ancestors, manifesting a specific intention, celebrating a season, or any other personal or spiritual purpose. You can also have multiple altars in your space, each with a unique focus:
- Ancestor Altar: A space to honor and connect with your ancestors, where you might leave offerings such as food, flowers, or personal mementos.
- Seasonal Altars: Reflect the changing seasons with items that capture the essence of the time of year, like leaves in autumn, fresh flowers in spring, or candles during winter.
- Daily or Rotating Altars: Set up an altar for a specific intention that can change daily or weekly, such as a focus on self-love, protection, or creativity.
2. Choose a Special Location
Select a location that feels sacred and personal to you. This could be a corner of your home, a spot in your garden, or even a portable altar kit that travels with you. The important thing is that it’s a space where you can focus without disruptions. Make sure it’s somewhere your kids, pets, or housemates will respect. Here are some ideas:
- Indoor Spaces: A quiet nook, a window sill, a bookshelf, or even your dining table (especially for special days like Shabbat).
- Outdoor Spaces: A dedicated spot in your garden, a balcony, or any natural space that feels connected to your spiritual practice.
- Travel Altars: Create a small, portable altar kit that you can set up wherever you go—perfect for road trips, hotel stays, or outdoor rituals. I’ve even set up mini-altars on my car dashboard during travels.
3. Prepare and Cleanse Your Space
Once you’ve chosen a location, clear the space physically and energetically. You can clean the surface with mugwort water (simply steep mugwort in boiling water for 10 minutes), then cleanse it with smoke from herbs like sage, mugwort, or lavender. Laying a beautiful cloth over the altar can help define the space and add to the aesthetic. This process not only purifies the area but also sets the intention for your altar.
4. Decorate with Meaningful Items
Begin to fill your altar with items that are meaningful to you and align with your altar’s purpose. The possibilities are endless, and each item should resonate personally with you. Here are some suggestions to inspire you:
- Sacred Objects: A small cauldron, chalice, athame, or symbols of your spiritual path.
- Personal Touches: Items that belonged to ancestors, handmade crafts from loved ones, or toys from your childhood.
- Natural Elements: Dried herbs, flowers, stones, crystals, feathers, or anything collected from nature that speaks to you.
- Spiritual Tools: Tarot or oracle cards, a black stone for grounding, poppets you’re working with, or a wood box for offerings.
- Candles and Incense: Essential for most magical workings, representing the element of fire and air, and helping to focus your intention.
- Representations of Deities or Ancestors: Statues, photos, or symbolic items that connect you to your spiritual guides or loved ones.
- Seasonal or Rotating Items: Decorate with items that change with the season, moon phase, or as your intentions evolve.
5. Connect with Your Altar
Once your altar is complete, take time to meditate on its meaning and purpose. This is your space to connect with the energies it represents. Light a candle, make offerings, burn herbs, or speak your intentions aloud. Use your altar as a focal point for daily rituals, such as:
- Daily Practice: Light a candle each day, offer fresh flowers or herbs, or simply sit and reflect.
- Tarot Integration: Place the tarot card you pull for the day on your altar as a visual reminder of the guidance you’re working with.
- Casting Spells: Use your altar as a workspace for your spellwork, setting intentions and weaving magic into your daily life.
6. Maintain and Evolve Your Altar
An altar is a living space that should evolve with you. Regularly check in with your altar to see what needs to be added, removed, or refreshed. Clean your altar on the new moon, replace items as needed, and keep the energy vibrant and alive:
- Clean and Refresh: Wash altar cloths, cleanse stones in salt water, and charge them under the full moon.
- Seasonal Changes: Update your altar to reflect the current season, moon phase, or your evolving intentions.
- Letting Go: During the waning moon, consider what no longer serves your altar space and gently remove or replace those items.
7. Share and Celebrate Your Space
However you decide to create your altar, the most important thing is to make it yours and enjoy the process. Let it be a reflection of your personal spiritual path, a place of comfort, inspiration, and connection. And if you’d like, share your altar with us—we’d love to see the magical spaces you create!
Remember, your altar is a sacred and evolving reflection of you. Take care of it, let it grow and change, and above all, let it be a source of joy and connection in your magical practice.
Step Into the Wondrous World of Tarot
Step into the Wondrous World of Tarot: A Portal to the Soul
Welcome to the enchanting realm of tarot, where magic and imagination guide the subconscious on a journey into the depths of the soul. Tarot is not just a tool for divination; it is a mirror that reflects our innermost thoughts, desires, and the paths we may walk. It helps us uncover our purpose, illuminate our choices, and navigate the complexities of life with wisdom and intuition.
A Mysterious History
The history of tarot is veiled in mystery, woven together by countless threads of lore and legend. Scholars, mystics, occultists, and historians each tell a different tale of its origins. Some trace it back to ancient Egypt, others to medieval Europe. In my own imaginings, I see a gathering of mystics from various traditions—sharing secrets, blending knowledge, and creating a system of symbols and numerology encoded in the cards, hidden from the watchful eyes of church and state. This collective wisdom, safeguarded in the form of tarot, became a bridge between the seen and unseen worlds, a tool for exploring the hidden aspects of existence.
A Tool for Self-Discovery
Tarot is more than a deck of cards; it is a profound tool for self-exploration, helping us understand ourselves as spiritual beings navigating a physical world. It opens doors to deeper realms of awareness, allowing us to connect with the collective consciousness, our ancestors, and the cosmic forces that shape our lives. Each reading is a conversation with the universe, a chance to tap into the energies that guide and shape our journey.
Diverse Decks for Diverse Paths
Today, tarot has evolved into a rich tapestry of diverse decks that reflect the many paths, traditions, and experiences of humanity. From the classic Marseille decks to the esoteric imagery of the Rider-Waite-Smith deck, and the whimsical interpretations found in modern decks like Alice in Wonderland or gender-bending variations, tarot is a living, breathing art form that continues to grow and adapt. Each deck, with its unique symbolism and style, offers a different lens through which to explore the infinite stories of life.
The Magic of Connection
In my practice, I find the world to be filled with marvel and wonder. I see magic all around me—in the whispers of plants, the tales carried by rivers, and the songs sung by birds. I feel a profound connection to the cosmos, to the pulse of the universe, and to the stories that dwell within. Tarot helps me access this vast web of energy, allowing me to connect with the deeper truths that lie beneath the surface.
When I read tarot for others, I become a conduit for this cosmic energy, using the cards to facilitate a dialogue between the querent, their true self, and the divine forces they resonate with. The symbols on the cards awaken our deeper selves, linking us to our ancestors and guiding us through the past, present, and future. Through tarot, we gain tools to explore the universe and the myriad possibilities that it holds.
Numerology and Mystical Mathematics
The tarot is intricately woven with numerology and mystical forms of mathematics that mirror the patterns of the universe. These mathematical principles are not just abstract concepts; they are the very fabric of existence, reflected in the structure of the 78 cards. The interplay of numbers, symbols, and archetypes within the tarot creates a dynamic system that offers endless stories and lessons—far too vast to capture in a single lifetime. To attempt to document every possibility would require libraries filled with countless volumes, each one an adventure waiting to be explored.
An Infinite Adventure
Each card in the tarot holds within it an infinite number of stories, lessons, and experiences. The deck is a true “choose your own adventure” guide, a key that unlocks the mysteries of life. Every reading is an invitation to explore these possibilities, to engage with the stories that are woven into the fabric of the universe, and to chart a course through the infinite sea of potential that lies before us.
In the wondrous world of tarot, the magic is not confined to the cards—it flows through us, connecting us to the cosmos and to each other. It is a reminder that we are all part of something greater, a collective consciousness where all beings, elements, and energies are intertwined. Tarot invites us to listen to the pulse of the universe, to hear the stories that are waiting to be told, and to walk our paths with wonder, courage, and an open heart.
18 Techniques to get to know your tarot cards
Getting to know your tarot cards can be a fun and enlightening experience. The tarot is a powerful tool for self-discovery, insight, and guidance, and the more you spend time and connect with your cards, the more effective and accurate your readings will be. Here are 18 techniques to help you get to know your tarot cards better:
- Daily pull: Pick one card each day to get to know them as individuals. This will also help you focus on the energy of the day and gain insight into your current situation.
- Memorize the order of the major arcana: Familiarize yourself with the order of the major arcana cards, be able to recite them from fool to the world.
- Lay out the cards and compare common symbols: Take a look at all the cards and notice any common symbols that appear across different cards.
- Shuffle the cards and then try to put them back in order: This can help you to become more familiar with the cards and the order of the deck to be able to identify them easily in readings.
- Lay out the cards and make a story: Lay out the cards in a spread and make up a story based on the cards and their positions. This is a great activity to do with a friend
- Lay out two cards and imagine a conversation: Place two cards side by side and imagine a conversation between the two characters depicted on the cards.
- Practice a simple three-card spread daily and journal about it: One I like is situation (placed in center), what is helping (placed on the right) what is an obstacle(placed on the left.
- Do a 1-3 card reading for a friend: Offer to do a 1-3 card reading for a friend or family member. This can help you to practice your skills and gain confidence in your abilities.
- Choose one card to represent each phase of the lunar cycle and use them as guides for your readings and meditations.
- Look at the court cards and make a list of people in your life, in a book you love, in a movie etc. who remind you of each one. What qualities do they share?
- Draw the symbols in the cards: Practice drawing the symbols in the cards to help you become more familiar with them.
- Research a symbol that appears in the cards: Research a symbol that you particularly love or are drawn to and learn more about its meaning and significance.
- Make a sheet of 36 emotions, cut them out in to small rectangles and place them on the cards to help you connect with the emotions depicted in the cards.
- Gaze at a card for one minute, turn over and write as many symbols as you can remember.
- Turn over a card and notice your first impression: Turn over a card and take note of your first impression of it. How did it make you feel? This can help you to connect with your intuition and gain insight into the card’s meaning.
- Organize the cards by color: Organize the cards by color to help you connect with the different energies and meanings associated with each color.
- Sort the cards into two groups, those with people and those without, to help you connect with the different energies and meanings associated with each type of card.
- Notice the directions the characters in the cards are facing. How does this affect the meanings of the cards in a reading?
Herbal Education
Herbs for Children: Why They’re Great and Which Ones Are Safe
Herbs for Children: Why They’re Great and Which Ones Are Safe
Herbs can be wonderful allies for children’s health, offering gentle, natural support for common issues like digestion, sleep, and immune support. Unlike many over-the-counter medications, herbs often work in harmony with the body, supporting its natural processes without the harsh side effects that can sometimes accompany synthetic drugs. Introducing children to herbs not only provides effective, safe remedies but also fosters a connection to nature and an understanding of holistic health from an early age.
Why Herbs Are Great for Children
Herbs are generally gentle and can provide natural, holistic support for children’s health without overwhelming their developing systems. Many herbs address a range of issues, such as easing digestion, calming anxiety, or boosting immunity, in a way that supports the body’s own healing processes. Teaching kids about herbs can also be a fun, educational way to connect them with nature and instill an early appreciation for self-care and natural wellness.
Safe Herbs for Children
When choosing herbs for children, it’s essential to focus on those known for their safety and gentle action. Here are some well-regarded options:
- Chamomile: Chamomile is a go-to herb for many parents. Its calming and soothing properties can help ease digestive upsets, calm the nerves, and promote restful sleep. Chamomile can be prepared as a mild tea or glycerin-based tincture, making it a versatile choice for various uses.
- Lemon Balm: Known for its gentle antiviral and calming effects, lemon balm is perfect for lifting the spirits, easing anxiety, and soothing digestive discomfort. Its pleasant taste makes it a favorite for teas and tinctures that even the pickiest of children can enjoy.
- Elderberry: A beloved herb for immune support, elderberry syrup is both tasty and effective in helping to ward off colds and flu. It can be used as a preventative or at the first sign of symptoms, making it a staple in many family wellness routines.
- Ginger: A little ginger goes a long way. Known for its warming properties, ginger can help with nausea, indigestion, and mild cold symptoms. Ginger can be used in teas, syrups, or added to meals, providing versatile options for soothing little tummies.
- Calendula: Gentle and soothing, calendula is fantastic for skin issues like rashes, cuts, and scrapes. Its anti-inflammatory and healing properties make it ideal for salves, creams, or even a calming bath soak to soothe irritated skin.
- Fennel: Fennel is a mild herb that works well for easing gassy tummies and digestive discomfort. It’s typically prepared as a tea or can be incorporated into foods to help support digestion gently and effectively.
- Catnip: Though it might be surprising, catnip is not just for cats! It’s wonderfully calming for children, helping to ease tension, restlessness, and even digestive upsets. Catnip can be made into a soothing tea or tincture that’s mild enough for kids.
Herbal Gift Box Idea for a Parent Friend
Creating an herbal gift box is a thoughtful and practical gift for a parent friend looking to explore natural remedies for their children. Here’s a lovely idea for an herbal gift box:
- Chamomile and Lemon Balm Tea: Include small sachets of dried chamomile and lemon balm for making soothing bedtime teas.
- Elderberry Syrup Kit: Provide dried elderberries and a recipe card for making homemade elderberry syrup, complete with a cute jar and a bottle of honey for sweetening.
- Calming Bath Soak: Add a jar of calendula and chamomile bath soak, perfect for relaxing baths that soothe irritated skin and calm the mind before bedtime.
- Kid-Friendly Salve: Include a small tin of calendula salve, ideal for minor cuts, scrapes, and dry patches.
- Digestive Tea Blend: A mix of fennel and catnip can be a delightful addition, helping to ease digestive upsets in a gentle, comforting way.
Decorate the box with natural elements like dried flowers or twine, and include a card explaining the benefits of each herb. It’s a beautiful, personalized gift that shows thoughtfulness and care.
Disclaimer
While herbs can be a wonderful addition to your child’s wellness routine, it’s important to use them safely. Always start with small amounts and watch for any signs of allergies or sensitivities. Consult with a qualified herbalist or healthcare provider before introducing new herbs, especially if your child has existing health conditions or is taking medications. Remember, every child is unique, and what works well for one might not be suitable for another. Keep herbs out of reach of young children, and always use age-appropriate dosages.
Herbal Education 101: How to Make Basic Oils and Salves
Herbal Education 101: How to Make Basic Oils and Salves
Welcome to Herbal Education 101! Today, we’ll cover the basics of making herbal oils and salves, which are fantastic for creating your own natural, soothing remedies at home. These simple, effective preparations are easy to make and can be customized to suit your needs. We’ll guide you through making a basic herbal oil and then turning that oil into a versatile first aid salve safe for kids.
Understanding Herbal Oils and Salves
Herbal oils are made by infusing dried herbs into a carrier oil, extracting the beneficial properties of the herbs into the oil. These oils can be used directly on the skin or as a base for creating salves, creams, and other herbal products.
Salves are thicker, ointment-like preparations that combine herbal oils with a solidifying agent, such as beeswax, to create a soothing, protective layer on the skin. They’re perfect for cuts, scrapes, and minor skin irritations.
Basic Herbal Oil Recipe
To get started, you’ll need:
- Dried Herbs: For our first aid salve, use equal parts comfrey, calendula, rose, chamomile, and yarrow. These herbs are known for their skin-soothing, anti-inflammatory, and healing properties, making them great for a gentle, all-purpose first aid salve.
- Carrier Oil: Olive oil is a great choice for its skin-nourishing properties and accessibility, but you can also use other oils like almond or sunflower.
- Vitamin E: Acts as a natural preservative, extending the shelf life of your oil.
Steps to Make the Oil:
- Prepare the Herbs: Measure equal parts of each dried herb. For a small batch, start with about 1/4 cup of each.
- Combine with Oil: Place the herbs in a clean, dry jar and cover with your chosen carrier oil. Ensure the herbs are completely submerged to prevent mold growth.
- Infuse the Oil: There are a couple of methods to infuse your oil:
- Solar Infusion: Place the jar in a sunny spot and let it infuse for 4-6 weeks, shaking it gently every day to help the process.
- Quick Method: Gently heat the jar in a double boiler or a slow cooker on low for 2-4 hours, making sure the oil doesn’t get too hot (ideally under 100°F or 38°C).
- Strain the Oil: After infusing, strain the oil through a fine mesh strainer or cheesecloth to remove the herbs. Add a few drops of vitamin E oil to preserve.
- Store: Pour the finished oil into a clean glass jar or bottle and store it in a cool, dark place.
Basic Herbal Salve Recipe
Now that you have your infused oil, let’s turn it into a salve! You’ll need:
- Infused Herbal Oil: Use the oil you just made.
- Beeswax: Use one part beeswax to four parts oil. Beeswax helps solidify the salve and adds a protective barrier on the skin.
Steps to Make the Salve:
- Melt the Beeswax: In a double boiler, gently melt the beeswax. Make sure you use sustainable beeswax—sourcing from ethical beekeepers helps protect bee populations and their vital role in the ecosystem.
- Add the Oil: Once the beeswax is melted, slowly add your infused oil, stirring continuously until fully combined.
- Pour into Containers: Carefully pour the mixture into clean tins or jars. Let it cool and solidify completely before covering.
- Label and Store: Label your salve with the ingredients and the date made. Store in a cool, dry place.
Why Sustainable Beeswax Matters
Using sustainable beeswax is essential for supporting healthy bee populations and ecosystems. Bees are crucial pollinators, and choosing ethically sourced beeswax ensures that bee habitats are protected and that the bees are not harmed in the process of wax collection.
Using Your First Aid Salve
This gentle, kid-safe salve is perfect for minor cuts, scrapes, and skin irritations. It’s free from essential oils, which can be too strong for young children or sensitive skin, making it an excellent all-purpose remedy for the whole family.
Enjoy crafting your own herbal remedies and feel confident knowing exactly what’s in your products. Happy salve making!
Materica Magica (Herbal Magic)
The Magical world of our plantcestors: Properties and Ritual uses
Angelica
Latin name: Angelica archangelica
Common names: Angelica, Holy Ghost root, wild celery, Norwegian angelica
Family: Apiaceae/Carrot family
Parts used: Root, seeds, and leaves
Element: Sun
Tarot card: Strength
Magical properties: Guardian, healer, ward off evil especially in the home, associated with the archangel Michael. Rumor has it that a Benedictine monk had this herb revealed to him in a dream by the Archangel Michael to be used as medicine and to aid in the plague.
Preparation/spell work: Sprinkle the powder around the house, hang the herb in the entrance of the home fresh or dried, carry the root with you for protection, make a tea and add to floor wash, can be burned as incense or added to spell candles, make a flute out of the hollow stem to use as ritual item in sound magic
Precautions: Not for use in pregnancy, when wild crafting beware, will bring on bleeding if less than a week late, this family has many poisonous plants that look alike, can have emmenagogue effects, can cause photosensitivity
Mugwort
Latin name: Artemisia vulgaris
Common names: Mugwort, dream weed, St. Johns plant
Family: Asteraceae/compositae
Parts used: Leaves roots and flowering tops
Magical Properties: Oneirogen (dream enhancing) Lucid dreaming, dream work, clearing, cleansing and connecting. It is named Artemisia in connection to the goddess Artemis, Greek goddess of the hunt. Use a tincture or tea of this herb to do dream work, especially lucid dreaming. Mugwort helps to create vivid dreams if you are already a dreamer or bring about dreams if you have a scarcity of dreams. It is said that St. John the Baptist wore this in the wilderness for protection and Roman soldiers used it in their shoes to help their feet become less tired and remember their quest. Used to keep away dreams of the dead. Used as a blessing herb before trance work and spiritual quests.
Preparation/spell work: Burn to purify a room before ritual practices, anoint mugwort infused oil before sleeping, meditate with the plant while awake to access dream knowledge, grow in your yard for protection, hang over your doorways for protection, sleep with a spring under your pillow for dream work, make a mugwork dream pillow and amulet.
Precautions: Do not use while pregnant or if you have allergies to the asteraceae family
Herbal Actions Vocabulary is empowering
Unlocking the world of herbalism starts with understanding its unique language—and it’s a lot more fun than you might think! Knowing the vocabulary isn’t just about memorizing terms; it’s like learning the secret code to nature’s apothecary. Imagine confidently whipping up a soothing tea blend, crafting a healing salve, or talking shop with fellow herbal enthusiasts, all because you’ve got the right words and knowledge at your fingertips. Whether it’s distinguishing an adaptogen from a nervine or knowing when to reach for an astringent versus an anti-inflammatory, this vocabulary empowers you to make informed, personalized choices in your herbal practice. Let’s dive in and explore these categories—complete with examples—to help you get started on your herbal journey!
Herbal Definitions (Alphabetical Order)
Adaptogens
Helps the body adapt to stress by supporting the adrenal system and promoting balance.
- Examples: Licorice, Ginseng, Ashwagandha
Alteratives (Tonics)
Support overall body function by tonifying and restoring balance to multiple systems.
- Examples: Dandelion, Burdock, Ashwagandha
Analgesic
Provides pain relief by reducing pain signals in the body.
- Examples: Chamomile, Arnica, White Willow Bark
Anthelmintic
Expels or destroys parasitic worms.
- Examples: Wormwood, Black Walnut, Garlic
Anti-Catarrhal
Reduces or eliminates mucus, making it beneficial for respiratory health.
- Examples: Thyme, Sage, Elderflower
Anti-Inflammatory
Reduces or inhibits inflammation, providing relief from pain and swelling.
- Examples: Cramp Bark, Turmeric, Ginger
Antimicrobial
Kills or inhibits the growth of microorganisms, useful for infections.
- Examples: Garlic, Echinacea, Goldenseal
Antispasmodic
Relaxes muscles and reduces spasms, making it useful for cramps and tension.
- Examples: Cramp Bark, Valerian, Black Cohosh
Antiviral
Inhibits the growth of viruses and supports the immune system in fighting viral infections.
- Examples: Elderberry, Lemon Balm, Licorice
Aphrodisiac
Enhances sexual desire and energy, supporting reproductive health and vitality.
- Examples: Damiana, Maca, Ginseng
Astringents
Contracts and tightens tissues, useful for wound healing and reducing secretions.
- Examples: Yarrow, Plantain, Witch Hazel
Carminatives
Relaxes the gastrointestinal tract, helping to relieve gas and bloating.
- Examples: Chamomile, Peppermint, Fennel
Cholagogues
Stimulates the flow of bile from the liver, aiding in digestion and liver health.
- Examples: Artichoke, Dandelion Root, Milk Thistle
Demulcents
Soothes and protects irritated or inflamed tissues, especially in the digestive and respiratory tracts.
- Examples: Marshmallow Root, Slippery Elm, Licorice
Diaphoretics
Promotes sweating, helping to cool the body and expel toxins through the skin.
- Examples: Horseradish, Ginger, Cayenne
Diuretics
Increases urine production, helping to reduce fluid retention and cleanse the kidneys.
- Examples: Dandelion Leaf, Nettle, Parsley
Emmenagogues
Stimulates menstrual flow and supports reproductive health.
- Examples: Parsley, Mugwort, Dong Quai
Entheogenic Plant
Induces a non-ordinary state of consciousness, often used in spiritual practices.
- Examples: Mugwort, Blue Lotus, Ayahuasca
Expectorant
Helps to loosen and expel mucus from the respiratory tract, aiding in cough relief.
- Examples: Horehound, Thyme, Mullein
Hepatic
Supports liver health by protecting and strengthening liver function, often through detoxification.
- Examples: Dandelion, Schisandra, Turmeric
Hemostatics
Stops bleeding and helps with clotting.
- Examples: Shepherd’s Purse, Yarrow, Cayenne
Hypnotics
Aids in promoting sleep and relaxation, useful for insomnia and anxiety.
- Examples: Valerian, Hops, Passionflower
Immunomodulators
Modulates the immune system, helping to enhance or suppress immune responses as needed.
- Examples: Echinacea, Astragalus, Reishi Mushroom
Laxatives
Encourages bowel movements by stimulating intestinal function or adding bulk to stool.
- Examples: Psyllium, Flaxseed, Senna
Nervines
Calms and supports the nervous system, helping to reduce stress, anxiety, and tension.
- Examples: Skullcap, Milky Oats, Passionflower
Rubefacients
Increases blood flow to the surface of the skin, creating a warming sensation that can relieve pain.
- Examples: Cayenne, Mustard, Ginger
Sedatives
Calms the nervous system and induces relaxation or sleep.
- Examples: Hops, Lavender, Valerian
Vulnerary
Promotes wound healing and helps repair damaged tissues.
- Examples: Calendula, Comfrey, Aloe Vera
The Art of Herbal Tea Blending
Blending your own herbal teas can be a fun and creative way to learn about herbs and their benefits. Herbs have been used for centuries to promote health and well-being, and they can be a great way to support your body, mind, and soul. Before blending, it’s important to get to know each herb as an individual.
Start by working with three of the herbs from the list below. Take the time to work with one herb at a time, maybe spending a day or even a week with the individual plant. Make a tea out of a single herb, and take the time to observe how it makes you feel, taste the different flavors, and notice how it affects your body, mind, and soul. Once you have tried the three individually, try combining them in sets of two. This process is similar to getting to know our human friends individually and then having them meet our other friends. Plants are our ancestors and have so much to teach us.
When choosing your three herbs to work with to create your blend, consider the family of the plant, when the plant grows, its flavor, which ones grow near each other, whether any are growing in your garden, and how they make you feel. Use your intuition to guide you in your selection.
For example, if you choose Lavender, Rose, and Damiana, try each plant as an individual tea. Then blend equal parts of lavender and rose and see how you like it, notice if you would like more rose or more lavender. Repeat this process with lavender and damiana, and rose and damiana. Finally, blend all three together and see how you like it.
If you want to go deeper, make a card for each herb and include the common name, Latin name, your observations upon working with it, initial flavor, pharmacology, and properties of the plant. This will help you to remember and understand the herbs better.
Remember that the quality of the herbal formula can only be as good as the ingredients, so purchase organic, ethically wildcrafted or locally grown herbs.
Each of the 9 herbs below will be prepared similarly to make the tisane (herbal tea) since they are all above-ground parts of the plants and made up of the flowers and leaves.
Hot Water Infusion:
1 large jar or teapot
1-3 teaspoons of herb/8-12 oz of boiled water
Place the herb in a jar, a tea bag or tea ball can be used
Bring water to a boil, turn off and let sit 30 seconds
Pour over the herb
Let sit for 5-15 minutes
Strain if needed
Use immediately or store for up to 72 hours in the fridge
Try different steeping times until you find the perfect one for you
9 herbs to practice blending teas you love:
- Lavender (Lavendula officianlis) -Mint family (lamiaceae)
- Rosemary (Salvia rosmarinus)-Mint family (lamiaceae)
- Lemon balm (Melissa Officinalis) -Mint family (lamiaceae)
- Rosa sp. -Rose family (roseaceae)
- Mugwort (Artemesia vulgaris) -Daisy family (Asteraceae)
- Nettle (Urtica dioica) -Urticacea (was once in the mint family)
- Chamomile (Matricaria chamomilla)-Daisy family (Asteraceae)
- Garden sage (Salvia officinalis)
- Damiana (Turnera diffusa)
Herbal Recipes
Nourishing Herbal Broths: Comfort and Healing in Every Season
Nourishing Herbal Broths: Comfort and Healing in Every Season
Herbal broths are a delightful way to bring the nourishing benefits of herbs, seaweeds, and medicinal mushrooms into your diet. These broths offer a rich source of vitamins, minerals, and supportive compounds that promote overall health and vitality. Perfect for sipping on their own or as a base for soups and stews, these broths provide comfort and nourishment throughout the year. By incorporating a variety of mineral-rich herbs, anti-inflammatory ingredients like turmeric, and a diverse selection of seaweeds, these recipes are designed to provide comprehensive support for your body.
If you’re new to making herbal broths, you can start with a simple base broth recipe and customize it to your liking. Use a combination of seaweeds, medicinal mushrooms, roots, and herbs like nettles, oatstraw, and fresh greens. A splash of apple cider vinegar helps to extract minerals from the herbs, making your broth even more nourishing. From this base, you can easily alter any of the three recipes provided here to suit your taste or dietary needs.
Nourishing Broth
This foundational broth combines seaweeds, medicinal mushrooms, roots, vegetables, and an array of herbs, making it a versatile and deeply nourishing base. In addition to classic culinary herbs like parsley, sage, thyme, cilantro, rosemary, oregano, and basil, this broth features stinging nettles and oatstraw for their high vitamin and mineral content. A splash of apple cider vinegar is added to help draw out these minerals, enhancing the broth’s nutritional profile.
Ingredients:
- A mix of seaweeds (kombu, wakame, dulse, and nori)
- Fresh local mushrooms (such as shiitake, oyster, or cremini)
- Lion’s mane and turkey tail mushrooms
- Fresh turmeric root, sliced
- Fresh ginger, sliced
- Burdock root, sliced
- Stinging nettles (fresh or dried)
- Oatstraw (fresh or dried)
- Garlic cloves, crushed
- Onion, quartered
- Carrots, chopped
- Lemon and peel
- Celery stalks, chopped
- Black peppercorns
- Cumin seeds, coriander seeds, and fennel seeds (optional)
- Bay leaves
- Fresh parsley, sage, thyme, rosemary, and oregano
- Apple cider vinegar
- Water
Instructions:
- Combine all ingredients in a large pot.
- Bring to a boil, then reduce heat and simmer gently for a couple of hours or overnight in a crock pot.
- Strain the broth, season to taste, and enjoy warm or use as a base for soups and stews.
Mineral Seaweed and Herbal Broth
This broth emphasizes mineral-rich seaweeds, greens, and herbs like oatstraw and nettles, providing a potent blend that supports overall wellness with essential nutrients. It includes a splash of apple cider vinegar to enhance mineral extraction, ensuring a deeply nourishing result.
Ingredients:
- A blend of seaweeds (kelp, kombu, bladderwrack, and hijiki)
- Leafy greens (such as kale, chard, or spinach)
- Lion’s mane, turkey tail, and fresh local mushrooms
- Dried nettle, oatstraw, and horsetail for mineral support
- Fresh turmeric root, sliced
- Fresh ginger, sliced
- Burdock root, sliced
- Astragalus root for immune support
- Fresh or dried dandelion leaves
- Lemongrass for a bright, citrusy note
- Garlic cloves, crushed
- Onion, chopped
- Carrots, chopped
- Fresh thyme
- Beet root
- Black peppercorns
- Fresh parsley
- Apple cider vinegar
- Water
Instructions:
- Combine all ingredients in a large pot.
- Bring to a boil, then reduce to a simmer for a couple of hours or overnight in a crock pot.
- Strain and adjust seasoning as needed. Sip warm or use as a nutrient-dense base for soups.
Medicinal Mushrooms and Blood Building Broth
This deeply nourishing broth features a blend of medicinal mushrooms, seaweeds, and blood-building herbs such as astragalus and dandelion root, enhanced with warming spices like cumin, coriander, and fennel. The addition of moringa provides an extra boost of vitamins and minerals, while calendula and bee balm bring gentle immune and digestive support.
Ingredients:
- A variety of medicinal mushrooms (lion’s mane, turkey tail, and fresh local mushrooms)
- Seaweeds (kombu, dulse, and Irish moss)
- Dried burdock, astragalus, and dandelion root for blood and liver support
- Nettles and other leafy greens
- Fresh turmeric root, sliced
- Burdock root, sliced
- Garlic cloves, crushed
- Onion, chopped
- Black peppercorns
- Fresh rosemary and thyme
- Moringa leaves (fresh or dried)
- Cayenne pepper (optional, for gentle heat and circulation)
- Apple cider vinegar
- Water
Instructions:
- Combine all ingredients in a large pot.
- Bring to a boil, then reduce to a simmer and cook for a couple of hours or longer.
- Strain the broth and adjust seasoning with salt, pepper, or herbs as desired. Enjoy as a warm, blood-nourishing drink or use as a rich base for other dishes.
Storing Your Herbal Broths
To make the most of your nourishing broths, proper storage is key:
- Refrigeration: Store your broth in glass jars or airtight containers in the refrigerator for up to five days. This makes it easy to reheat a cup for sipping or to use in recipes throughout the week.
- Freezing: For longer storage, freeze the broth in ice cube trays or portioned containers. Once frozen, transfer the cubes or portions into freezer-safe bags or containers. Frozen broth can last for up to three months and is convenient to use in smaller amounts for recipes.
- Reheating: When ready to use, simply thaw your frozen broth in the refrigerator overnight or reheat it gently on the stove. Avoid boiling, as this can diminish some of the delicate flavors and nutrients.
Explore Our Herbal Programs at Ace of Cups
Inspired by these nourishing broths? Take your herbal journey further with our herbal education programs at Ace of Cups! Our Community Herbal Program is ideal for anyone eager to deepen their connection with herbs and learn practical skills like making nourishing broths, herbal vinegars, tinctures, and much more. It’s a great way to explore the world of herbalism, whether you’re just starting or looking to expand your knowledge.
For those ready to fully immerse themselves, our Full Herbalist Program offers a comprehensive dive into herbal medicine. Gain hands-on experience with a wide range of herbal preparations, from broths and salves to advanced formulations. This program not only equips you with the skills to create your own herbal remedies but also prepares you to support others as a knowledgeable herbalist.
Join us at Ace of Cups to explore the healing world of herbs. Whether you’re looking to enrich your personal practice or pursue a professional path, our programs are designed to empower you with the knowledge and confidence to make herbalism a vibrant part of your life. Come learn, create, and connect with our community of herbal enthusiasts!
Herbs for Children: Fun, Heatlhy and Tasty Recipes
Herbs for Children: Fun and Tasty Recipes
Introducing herbs to children can be both fun and delicious! Using creative recipes like herbal balls, popsicles, smoothies, and teas makes it easy to incorporate the benefits of herbs into everyday snacks and drinks that kids will love. These recipes are designed to be gentle, safe, and appealing, making it simple to add a touch of herbal magic to your child’s routine.
Herbal Recipes for Children
Here are some fun and easy herbal recipes that are perfect for kids:
1. Herbal Energy Balls
These little bites are packed with nourishing herbs and wholesome ingredients, making them perfect for a quick snack or a lunchbox treat.
- Ingredients:
- 1 cup oats
- 1/2 cup nut butter (almond, peanut, or sunflower seed butter)
- 1/4 cup honey or maple syrup
- 1 tablespoon ground flaxseed
- 1 tablespoon chia seeds
- 1 tablespoon dried chamomile (ground into a powder)
- A handful of mini chocolate chips or dried fruit (optional)
- Instructions:
- Mix all ingredients in a bowl until well combined.
- Roll into small balls and refrigerate for at least 30 minutes before serving.
- Store in the fridge for up to a week.
2. Calming Herbal Popsicles
Perfect for hot days or as a soothing treat before bedtime, these herbal popsicles use calming herbs like chamomile and lemon balm.
- Ingredients:
- 2 cups chamomile tea (brewed and cooled)
- 1 tablespoon dried lemon balm (optional)
- 1/4 cup honey or another natural sweetener
- 1/2 cup apple juice or fresh fruit puree
- Instructions:
- Brew chamomile tea and add lemon balm, allowing it to steep until cool.
- Strain the herbs and mix the tea with honey and apple juice or fruit puree.
- Pour the mixture into popsicle molds and freeze for at least 4 hours.
3. Immune-Boosting Elderberry Smoothie
This smoothie is a tasty way to get the immune-supporting benefits of elderberries into your child’s diet.
- Ingredients:
- 1 cup frozen mixed berries
- 1/2 banana
- 1/2 cup plain yogurt or a dairy-free alternative
- 1 tablespoon elderberry syrup
- 1/2 cup apple juice or water
- Instructions:
- Blend all ingredients until smooth and creamy.
- Serve immediately as a delicious, immune-boosting breakfast or snack.
4. Gentle Herbal Teas
Teas are a comforting way to introduce herbs to children, and many herbs can be made into mild, pleasant-tasting brews.
- Chamomile & Lavender Tea: Brew 1 teaspoon of dried chamomile and 1/2 teaspoon of dried lavender flowers in hot water for 5-7 minutes. Strain and sweeten with honey if desired.
- Lemon Balm & Peppermint Tea: Combine 1 teaspoon dried lemon balm and 1 teaspoon dried peppermint in hot water. Steep for 5 minutes, strain, and serve warm or chilled.
5. Herbal Apple Slices
These are perfect for snack time and can be easily adjusted to fit your child’s preferences.
- Ingredients:
- 2 apples, sliced
- 1 teaspoon cinnamon
- 1/2 teaspoon powdered chamomile or fennel (optional)
- A drizzle of honey or a sprinkle of sugar (optional)
- Instructions:
- Toss apple slices in cinnamon and powdered herbs.
- Serve as is, or bake at 350°F for 10 minutes for a warm, comforting snack.
Disclaimer
While herbs can be a wonderful addition to your child’s diet, it’s important to use them safely. Always start with small amounts and watch for any signs of allergies or sensitivities. Consult with a qualified herbalist or healthcare provider before introducing new herbs, especially if your child has existing health conditions or is taking medications. Remember, every child is unique, and what works well for one might not be suitable for another. Keep herbs out of reach of young children, and always use age-appropriate dosages.
How To Make an Herbal Syrup
Making Herbal Syrups: A Fun and Effective Way to Enjoy Your Herbs
Herbal syrups are a wonderful and versatile way to incorporate the benefits of herbs into your daily routine, especially for herbs that might not taste great on their own. Not only are they easy to make, but they’re also a fun activity to do with children. From soothing cough syrups to calming blends, digestive aids, and even syrups to add a splash of flavor to sparkling water or cocktails, the possibilities are endless. Get creative and experiment with different herbs to suit your needs!
I love keeping syrups on hand in my refrigerator, ready to add to sparkling water for a delicious, refreshing beverage. Syrups can be made with honey or sugar, but my go-to is a honey-based syrup for its natural sweetness and additional health benefits. When making herbal syrups, it’s important to maintain a 1:1 ratio—one part herbal decoction to one part honey—to ensure proper preservation. If you prefer a less sweet syrup, be sure to keep it refrigerated and use it quickly. To extend the shelf life, you can add a small amount of vodka, grain alcohol, or even an herbal tincture.
Basic Herbal Syrup Recipe
Here’s a simple guide to making your own herbal syrup, suitable for any type of herb:
- Prepare a Strong Decoction: Combine one ounce of herbs with 16 ounces of water. Simmer over low heat until the liquid is reduced by half.
- Strain and Transfer: Pour the decoction into a sterilized jar to maintain freshness and prevent contamination.
- Add Sweetener and Preservative:
- For sweetness and preservation, add 50% honey. Alternatively, use a combination such as 25% honey and 25% glycerin, or 50% simple syrup (made by combining equal parts sugar and water).
- To enhance preservation, add one tablespoon of vodka, brandy, grain alcohol, or an herbal tincture of your choice.
- Storage: Store your syrup in the refrigerator for 1 to 4 months, depending on how it is preserved.
Calming Syrup Recipe
One of my favorite syrups is this calming blend, perfect for both kids and adults. It’s a soothing combination of lemon balm, chamomile, and passion flower, known for their relaxing and gentle effects.
Ingredients:
- 2 cups fresh spring or filtered water
- ½ ounce dried or 1 ounce fresh lemon balm leaves
- ¼ ounce dried or ¾ ounce fresh chamomile flowers
- ¼ ounce dried or ¾ ounce fresh passion flower vine
- Optional: 1 tablespoon vodka for preservation
Method:
- Place the lemon balm, chamomile, and passion flower into a pot.
- Pour the water over the herbs and bring to a quick boil. Reduce heat and simmer until the liquid is reduced by half.
- Turn off the heat and strain the herbs.
- Measure the remaining liquid (decoction) and add an equal amount of honey. For example, if you have one cup of decoction, add one cup of honey.
- Optionally, add one tablespoon of vodka to preserve the syrup.
- Store the syrup in the refrigerator for 1 to 4 months.
Enjoying Your Syrup
I love to mix this calming syrup with sparkling water for a delightful afternoon treat. You can also add a splash of apple cider vinegar to the mix for an extra refreshing drink, or stir the syrup into hot teas for a cozy and comforting beverage.
We’d love to hear how you enjoy this recipe! Let us know if you try it and share your experiences with us.
Note: This information is intended for educational purposes only and should not be considered as a recommendation or endorsement of any particular medical or health treatment. Please consult a healthcare provider before pursuing any herbal treatments.
