Last week, I had the pleasure of attending an online webinar led by Nidhi, where she shared her favourite Ayurvedic rituals for busy women. Her approach to self-care and wellness felt both grounding and inspiring, especially for those of us juggling busy lives.
My own journey with Ayurveda began a few years ago, but it wasn’t until last year that I truly embraced its teachings. I joined a three-month Cleanse and Elevate program, which incorporated daily Kundalini Yoga, nourishing recipes, and an exploration of the Ayurvedic doshas (body-mind constitutions). Through this program, I discovered that my dominant dosha is Kapha, which explained so much about my energy patterns, food preferences, and the practices that help me thrive.
Ayurveda has taught me how to balance my energy and take better care of myself through ritual, self-care, and diet. Nidhi’s webinar was a wonderful reminder of these principles, and I’m excited to share some of her simple yet impactful rituals, alongside a few of my personal favorites.
Why Rituals Are So Important
In Ayurveda, rituals are more than routines—they are sacred practices that help us connect with ourselves and the world around us. For busy women, these moments of self-care provide a much-needed pause, helping the body feel safe, grounded, and present. As Nidhi emphasized, rituals don’t have to be time-consuming to be effective. The key is performing them with intention.
Morning Rituals to Start the Day with Balance
Nasya (Nasal Oil Application)
Purpose: Clears the sinuses, supports cognitive function, and replenishes the microbiome.
How-to: Apply 1–2 drops of nasya oil in each nostril after breathwork or pranayama. This is particularly beneficial during allergy seasons or for Kapha-types prone to congestion.
Abhyanga (Self-Massage)
Purpose: A deeply nourishing practice that soothes the nervous system, enhances circulation, and improves skin health.
How-to: Warm sesame oil (great for Kapha dosha) and massage your body in gentle, circular motions. Focus on joints and limbs. Morning is ideal, but this can also be done before bed.
Hot Water with Ginger
Purpose: Supports digestion and detoxification, especially for Kapha types.
How-to: Add a few slices of fresh ginger to warm water and sip it mindfully to jumpstart your metabolism.
Tongue Scraping
Purpose: Removes toxins and enhances oral health.
How-to: After brushing your teeth, use a metal tongue scraper to gently remove residue from the tongue.
Daytime Rituals for Presence and Energy
Mindful Eating
Purpose: Promotes digestion and reduces stress.
How-to: During meals, put your utensils down between bites. Focus on the flavors, textures, and aromas of your food. This keeps your body in a state of "rest and digest," rather than "fight or flight."
SOS Rituals for Stress Relief
Neti (Saline Nasal Wash): Use as needed to clear nasal passages and reduce congestion.
Breathwork (5-7 Resonance): Inhale for 5 counts and exhale for 7. This simple practice can instantly calm your nervous system.
Evening Rituals to Unwind and Restore
Pada Abhyanga (Foot Massage)
Purpose: Grounds energy, improves sleep, and balances Kapha's heavy nature.
How-to: Massage the soles of your feet with warm sesame oil or Dhanvantari oil. For deeper relaxation, use a kansa bowl.
Viparita Karani (Legs-Up-the-Wall Pose)
Purpose: Relieves stress, soothes the nervous system, and encourages better circulation.
How-to: Lie on your back with your legs resting against a wall for 7–10 minutes. This simple pose feels like a reset for your entire system.
Nabhi Puran (Navel Oiling)
Purpose: Supports digestion, eases bloating, and hydrates the skin.
How-to: Place a few drops of warm oil into your belly button and massage it in a clockwise direction.
My Reflections on Ayurveda and Rituals
Through Ayurveda, I’ve learned to tailor my self-care practices to suit my Kapha constitution. Warm, invigorating practices like Abhyanga and ginger tea help me feel energized, while grounding rituals like foot massage and Viparita Karani bring me back into balance. It’s been a journey of discovering what works for my body and lifestyle, and I’m grateful for the tools Ayurveda provides.
As Nidhi reminded us during the webinar, rituals don’t have to be complicated. Even small, intentional practices—done consistently—can have a profound impact on our well-being. Whether you’re a seasoned Ayurveda enthusiast or just getting started, I hope these rituals inspire you to carve out moments of care and connection in your day.