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The holiday season is all about the rich feasts and indulgent treats, the pies and the turkeys. While they bring a lot of joy and satisfaction they often leave you feeling sluggish and bloated post holidays. But there are steps you can take to get rid of the extra pounds you gained over the holidays by keeping a few Ayurveda and yoga tips in mind!
As we transition into the new year, it’s important to detoxify the body and rejuvenate the mind. Combining the ancient wisdom of Ayurveda and the holistic practice of yoga, this post-holiday detox guide is tailored for those looking to let go of the extra kilos, and detox the sweety and oily excesses from the holiday indulgence.
Ayurveda helps you align your diet with your body’s needs to enhance digestion and eliminate toxins. Here’s how you can start:
Eliminate Heavy Foods
Abstain from non-vegetarian fare, alcohol, onions, garlic, spicy foods, and refined ingredients like white sugar and salt. Replace common salt with mineral-rich rock salt for better digestion and detoxification.
Three-Phase Cleansing Diet
Days 1–3: Start with a fruit fast. Include sweet fruits like apples, bananas, papayas, and watermelons. Juices such as amla, bottle gourd, and tender coconut water are hydrating and nourishing. Here’s a quick cucumber cooler recipe you can rely on for a healthy detox.
Days 4–6: Incorporate one light meal of foods such as sago, sweet potatoes, amaranth, and water chestnut flour. Complement this with fruit juices, buttermilk, and milk during the day. You can use pumpkin too, which gives oodles of energy while keeping it light on the stomach. Here’s a gorgeous and simple recipe for yummy autumn steamed sweet potatoes and rice!
Days 7–9: Focus on traditional fasting meals like rice and lentils or light sauteed vegetables and broths while avoiding fried or processed foods. This phased approach helps reset your digestion without overwhelming the body.
Drink your way out of toxins
Drink plenty of warm water throughout the day to flush out toxins. Add lemon juice or ginger to aid digestion. Herbal teas like tulsi or chamomile are excellent for calming an overwhelmed digestive system.
Mindful Eating Practices
Use smaller plates to control portions and eat only what fits into your cupped palms — an Ayurvedic guideline for portion sizes. Start meals with nutrient-dense items like salads or soups to reduce calorie intake from heavier foods. Here’s a sweet potato soup recipe that screams healthy and nutritious!
Natural Sweeteners
Substitute refined sugar with jaggery or dates in desserts. These options are healthier and maintain the essence of holiday sweetness without excessive calorie intake.
Yoga complements the detox process. It improves digestion and circulation, helps you get rid of toxins, cleanses the lymphatic system, and calms the mind. But let’s be mindful of the asanas we choose for detox yoga since the body is usually sensitive during detox.
Surya Namaskar (Sun Salutations)
This flowing sequence is a complete workout that stretches, strengthens, and stimulates internal organs. Just a couple of rounds of Surya Namaskar boosts digestive detox by stimulating abdominal organs, improving circulation, revving up your metabolism, and promoting better elimination of toxins. Here’s the ultimate guide to practicing the Surya Namaskar.
Vajrasana (Kneeling Pose)
After meals, sit in Vajrasana for 5–10 minutes to enhance digestion and prevent bloating. Here’s how to do it.
Pavanamuktasana (Wind-Relieving Pose)
This pose helps release trapped gas and supports the digestive process. Hold the pose for 30 seconds on each side and repeat.
Kapal Bhati Pranayama (Skull-Shining Breath)
This powerful breathing technique, practiced on an empty stomach, detoxifies the system, improves oxygen flow, and energizes the mind.
Wrap it up with Meditation
At the end of the sequence, dedicate 10-20 minutes for meditation and rest for the asanas to give you any meaningful results. Meditation enhances awareness and helps regulate eating habits by reducing cravings.
Stay Active
While fasting, many of us may have a tendency to slow down physically. Don’t let that happen. Incorporate light physical activities like walking or climbing stairs. If visiting friends and family, take the opportunity to walk instead of driving short distances.
Avoid Overeating
After a post-holiday detox, you may tend to overindulge, undoing all the progress you have made. So instead, take small servings of your favorite dishes. This allows you to enjoy treats without overloading your system.
Consciously Aid Digestion
If you feel heavy after a meal, sit in Vajrasana or drink warm water with lemon to ease digestion. Including gut-friendly probiotics like yogurt or buttermilk in your diet is also beneficial.
Declutter Your Mind
It is of little use if you are doing a detox but always grumpy about not getting to indulge in all the wrong foods. Here’s the secret- the times when your stomach is light and digestive fire is good are also the times you can meditate more easily and the mind becomes clear. So use this detox period to reflect, meditate and set intentions for the new year.
Why This Matters
Post-holiday detoxing is about more than just shedding holiday weight; it’s an opportunity to reconnect with your body and mind, an opportunity to feel light and well about yourself. Ayurveda and yoga provide a sustainable approach to do that. They together emphasize balance and slowing down and they are aligned with your body. You do not have to do what your body doesn’t permit in the name of detox. As you follow this guide, you’ll not only feel lighter and more energized but also cultivate habits that can extend well into the new year.
