Slow Down. Nourish Deeply. Embrace the Season.

As winter wraps around us, Ayurveda invites us to lean into stillness—nourishing the body, calming the mind, and preserving inner warmth. It’s a time to soften, rest, and live in rhythm with nature.

To support you through the colder months, we’ve created a FREE Ayurvedic Winter Guide—a gentle 3-page companion offering simple practices to help you stay grounded and well.

Click here to download your FREE Ayurvedic Winter Guide PDF

What’s Inside

This guide includes:

• Tips for staying warm and supporting digestion
• Gentle breath and movement suggestions
• Nourishing self-care rituals like Abhyanga and ginger tea
• Simple food and lifestyle reminders rooted in Ayurveda

Whether you’re new to seasonal living or simply seeking more ease this winter, this guide offers a soft place to land—practical, heartfelt, and easy to follow.

Click here to download your FREE Ayurvedic Winter Guide PDF

And share it with someone you love.

With warmth and breath,
The Sundara Yoga & Wellness Team
www.sundarayoga.com.au
0403 274 576

True beauty begins with balance. Rooted in Ayurvedic tradition, Holy Sanity's approach to skincare focuses on healing from within—nourishing your dosha, aligning your routine with nature, and embracing simple rituals that awaken your skin’s natural glow.

A favourite self-care ritual I like to share and recommend is the practice of Ayurvedic self-massage. This practice helps rid the body of wastes and more!

So many requests for the recipes used for our New Year Yoga Celebration Event that I decided to put on the Web plus a little bit more about why they are so good for you. Enjoy!

Infrared saunas are an effective tool for natural healing and prevention of chronic illness to enable people to live healthier lives.

Ghee is believed to increase longevity, intelligence, memory, and digestion.  It improves the strength of the immune system and enkindles the digestive fire.  Ghee also increases the overall strength, lustre, and beauty of the body.

Ghee is the foundation of any Ayurvedic meal.  It is easy to digest and nourishes all the tissues of the body.  It improves eyesight and memory, lubricates the joints, and improves flexibility.  It is an effective medium for any medicine.  In Ayurvedic cooking it is selected specifically for its ability to carry the therapeutic qualities of the kitchen herbs deep into the tissues, increasing the medicinal value of any meal.

Ayurvedic health science has respected Ghee for its digestive qualities and mind nurturing (anti-dementia) energies for thousands of years.  In ancient Ayurveda, Ghee was accepted as having a ‘special power’ described as Prabhav for enhancing the intelligence and memory in a person.  Ghee is known to be the ‘supreme fat’ being agreeable with all bodily tissues mainly because of it being similar in nature and due to being a source of butyric acid.  It is because of this butyric acid that ghee does not tax the liver like other oils and is instead a source of energy for the liver and it is for this reason why ghee is attributed to being a wonderful digestive aid.

Ghee’s composition is remarkably like that of Ojas.  Ojas is the body’s essential life force and the underlying basis of our immunity.  Ojas is the refined essence of the body, just as sap keeps the tree alive and supple, so Ojas is considered to be the very ‘life liquid of the body’.  And Ojas is enhanced by the special qualities of ghee.

Ghee’s sweet nature is responsible for it increasing and lubricating all body tissues, including Ojas, semen, breast milk, and promoting strength, normalizing the blood and lymphatics, as well as being beneficial for the eyes, hair, and skin.  The sweet taste also produces satisfaction and contentment in both body and mind, ensuring a feeling of satisfaction after completion of a meal.

What you may not know about Ghee

1. Ghee has a high smoke point (250 °C or 482 °F).
You can cook and fry with ghee and it will not break down into free radicals like many other oils.

2. Ghee does not spoil easily so it does not need refrigeration.  Some ghee mixtures last up to 100 years.

3. Ghee is not likely to affect people with a dairy or casein intolerance.
Ghee is made from butter, but the milk solids and impurities have been removed, so most people who are lactose or casein intolerant have no issue with ghee.

4. Ghee is rich in the oil soluble vitamins A, D, K2 and E.  Vitamin A and D content is higher than vegetable fats.

5. Ghee is rich in CLA (Conjugated Linoleic Acid) – an antioxidant with anti-viral and anti-cancer properties if it is sourced from grass fed cows.

6. Ghee is Nutritionally Rich.  Ghee is rich in medium chain fatty acids, which are absorbed directly by the liver (like carbs) and burned as energy. Athletes can use ghee as a consistent energy source.

7. Weight Loss.  The energy from these medium chain fatty acids can be used to burn other fats in the system and help to reduce weight.

8. Healthy Digestive Tract.  Research shows that people with unhealthy digestive tracts do not produce butyric acid.  As already stated, Ghee (unlike other oils) is rich in butyric acid, a short chain fatty acid. Beneficial intestinal bacteria convert fibre into butyric acid and then use that for energy and intestinal wall support. A healthy body therefore makes its own form of ‘ghee’ but you can aid that greatly by consuming it.

9. Healthy Immune System.  Research shows that adequate production of butyric acid supports the production of killer T cells in the gut and thus a strong immune system.

10. Anti-Inflammatory and preventative of cancer that is due to underlying chronic inflammation.

Researchers are using oral butyrate supplements and butyrate enemas to treat inflammatory bowel diseases such as Crohn’s and ulcerative colitis.  Ayurvedic physicians have used ghee enemas for centuries to decrease inflammation.

Recipe for Ghee

Ingredients:

• 4 x 250gm blocks of unsalted butter (preferably organic)

Method:

1. Put the butter in a medium sized pan and melt slowly over a medium heat.

• When butter liquefies completely and comes to the boil, turn down the heat as low as it can possibly go, whilst still boiling.

• Continue to cook the butter at this heat, uncovered.  The butter will foam and spit for a little while before settling into a quiet simmer.  Stir occasionally.

• Over time the milk solids and buttermilk will separate from the butter oil (the ghee) and will rise to the top.  Next, some of the solids will begin to sink to the bottom of the pan.  If you are using ‘normal’ butter, more solids will sink but if you are using organic butter, fewer solids will sink.  Instead, they will from a slight crust on top of the oil.  The ghee will begin to turn a lovely golden colour and smell more like popcorn than butter.

• When the milk solid at the bottom of the pan turns a light brown colour, the ghee is ready.  Take it off the heat now as it is prone to burning easily at this stage.

• Let the ghee cool until just warm.  Now pour the ghee through a sieve, lined with a muslin cloth, into a storage container (such as a glass jar).

• Leave the lid off and let it cool for several hours until solid (if you leave the lid on, condensation will form, and water will enter the ghee which may cause it to spoil).  You do not need to refrigerate ghee.

• When you are familiar with the cooking process, you can attempt larger amounts of butter, which will have a longer cooking time.

Ghee is believed to increase longevity, intelligence, memory, and digestion.  It improves the strength of the immune system and enkindles the digestive fire.  Ghee also increases the overall strength, lustre, and beauty of the body.

Ghee is the foundation of any Ayurvedic meal.  It is easy to digest and nourishes all the tissues of the body.  It improves eyesight and memory, lubricates the joints, and improves flexibility.  It is an effective medium for any medicine.  In Ayurvedic cooking it is selected specifically for its ability to carry the therapeutic qualities of the kitchen herbs deep into the tissues, increasing the medicinal value of any meal.

Ayurvedic health science has respected Ghee for its digestive qualities and mind nurturing (anti-dementia) energies for thousands of years.  In ancient Ayurveda, Ghee was accepted as having a ‘special power’ described as Prabhav for enhancing the intelligence and memory in a person.  Ghee is known to be the ‘supreme fat’ being agreeable with all bodily tissues mainly because of it being similar in nature and due to being a source of butyric acid.  It is because of this butyric acid that ghee does not tax the liver like other oils and is instead a source of energy for the liver and it is for this reason why ghee is attributed to being a wonderful digestive aid.

Ghee’s composition is remarkably like that of Ojas.  Ojas is the body’s essential life force and the underlying basis of our immunity.  Ojas is the refined essence of the body, just as sap keeps the tree alive and supple, so Ojas is considered to be the very ‘life liquid of the body’.  And Ojas is enhanced by the special qualities of ghee.

Ghee’s sweet nature is responsible for it increasing and lubricating all body tissues, including Ojas, semen, breast milk, and promoting strength, normalizing the blood and lymphatics, as well as being beneficial for the eyes, hair, and skin.  The sweet taste also produces satisfaction and contentment in both body and mind, ensuring a feeling of satisfaction after completion of a meal.

What you may not know about Ghee

1. Ghee has a high smoke point (250 °C or 482 °F).
You can cook and fry with ghee and it will not break down into free radicals like many other oils.

2. Ghee does not spoil easily so it does not need refrigeration.  Some ghee mixtures last up to 100 years.

3. Ghee is not likely to affect people with a dairy or casein intolerance.
Ghee is made from butter, but the milk solids and impurities have been removed, so most people who are lactose or casein intolerant have no issue with ghee.

4. Ghee is rich in the oil soluble vitamins A, D, K2 and E.  Vitamin A and D content is higher than vegetable fats.

5. Ghee is rich in CLA (Conjugated Linoleic Acid) – an antioxidant with anti-viral and anti-cancer properties if it is sourced from grass fed cows.

6. Ghee is Nutritionally Rich.  Ghee is rich in medium chain fatty acids, which are absorbed directly by the liver (like carbs) and burned as energy. Athletes can use ghee as a consistent energy source.

7. Weight Loss.  The energy from these medium chain fatty acids can be used to burn other fats in the system and help to reduce weight.

8. Healthy Digestive Tract.  Research shows that people with unhealthy digestive tracts do not produce butyric acid.  As already stated, Ghee (unlike other oils) is rich in butyric acid, a short chain fatty acid. Beneficial intestinal bacteria convert fibre into butyric acid and then use that for energy and intestinal wall support. A healthy body therefore makes its own form of ‘ghee’ but you can aid that greatly by consuming it.

9. Healthy Immune System.  Research shows that adequate production of butyric acid supports the production of killer T cells in the gut and thus a strong immune system.

10. Anti-Inflammatory and preventative of cancer that is due to underlying chronic inflammation.

Researchers are using oral butyrate supplements and butyrate enemas to treat inflammatory bowel diseases such as Crohn’s and ulcerative colitis.  Ayurvedic physicians have used ghee enemas for centuries to decrease inflammation.

Recipe for Ghee

Ingredients:

• 4 x 250gm blocks of unsalted butter (preferably organic)

Method:

1. Put the butter in a medium sized pan and melt slowly over a medium heat.

• When butter liquefies completely and comes to the boil, turn down the heat as low as it can possibly go, whilst still boiling.

• Continue to cook the butter at this heat, uncovered.  The butter will foam and spit for a little while before settling into a quiet simmer.  Stir occasionally.

• Over time the milk solids and buttermilk will separate from the butter oil (the ghee) and will rise to the top.  Next, some of the solids will begin to sink to the bottom of the pan.  If you are using ‘normal’ butter, more solids will sink but if you are using organic butter, fewer solids will sink.  Instead, they will from a slight crust on top of the oil.  The ghee will begin to turn a lovely golden colour and smell more like popcorn than butter.

• When the milk solid at the bottom of the pan turns a light brown colour, the ghee is ready.  Take it off the heat now as it is prone to burning easily at this stage.

• Let the ghee cool until just warm.  Now pour the ghee through a sieve, lined with a muslin cloth, into a storage container (such as a glass jar).

• Leave the lid off and let it cool for several hours until solid (if you leave the lid on, condensation will form, and water will enter the ghee which may cause it to spoil).  You do not need to refrigerate ghee.

• When you are familiar with the cooking process, you can attempt larger amounts of butter, which will have a longer cooking time.

Ayurvedic physicians often prescribe a kitchari diet before, during and after a deep cleanse as it also is a rejuvenative treatment that cleanses toxins stored in the bodily tissues as it restores systemic balance.

Ayurvedic chai is building as well as cleansing. The spices used work to scrape toxins that cause sluggishness from the lymphatic and digestive system. The milk and sugar has an anabolic action, helping to build good quality tissue.