• Ayurveda Mental Health
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SUMMER RECHARGE: 6 WAYS FOR BOOSTING YOUR MENTAL ENERGY

During the long, warm days of summer, work is often the last thing we want to think about. Whether we’re feeling sluggish because of the heat or struggling to ease back into work after taking a vacation, we tend to feel more tired and groggy during the summer.

According to Ayurveda, there’s a reason for this tendency toward mental sluggishness. Summer time is considered Pitta season, which is oily, fiery, mobile and sharp. Both mental and physical activities generate heat in our minds and bodies, so when we’re faced with hot weather, our minds and bodies take more of a backseat. That’s why we tend to feel both physically and mentally slower and less vibrant than usual.

Our dominant dosha can also influence our mental sharpness during the summer. Especially for those dominated by Kapha, which is grounded and slow, and Pitta, which is fiery and hot, the Pitta-like qualities of summer can exacerbate low energy levels. Since Vatas are dry and airy, they are more amenable and adaptable to Pitta season.

When we’re feeling sluggish, re-establishing an active mental routine can seem daunting. However, there are a few simple Ayurvedic recommendations that are easy to implement and make a big impact on our mental energy. If you’re looking to re-awaken your mind, check out these relaxation techniques and tips for boosting mental energy, concentration and sharpness this summer.

1. Go To Sleep & Wake Up Early

During summer, the coolest part of the day occurs early in the morning. To maximize on this coolness, try waking up around 7am or earlier. Waking up later in the morning, when the weather has started to heat up, can make it extra difficult to awaken our minds and bodies. That’s also why it’s recommended to exercise in the morning for maximal physical health. By waking up early, you can give yourself an extra energy boost to head-start the day.

Conversely, in order to make sure you have enough physical and mental energy to accomplish your goals, you should also go to sleep at an earlier hour, around 10pm or earlier if possible. For more wellness tips on how to get better sleep according to Ayurveda, check out our blog posts here and here.

3. Take a Brahmi Supplement

Brahmi, or gotu kola, is a tridoshic Ayurvedic herb that is revered for its ability to promote mental clarity, focus and tranquility.

It is especially pacifying for Pitta, making it an excellent brain-boosting resource for the summer. In addition to boosting cognitive function, it also combats insomnia and alleviates stress and anxiety, conditions that can also harm our ability to think clearly.

Whether you’re already a Brahmi lover or you haven’t tried Brahmi before, we recommend our UMA Brilliant Brain Herbal Supplement, which is designed to boost productivity, enhance brain function, promote better sleep and more.

2. Protect yourself from the Sun

Exposing ourselves unnecessarily to the sun, especially if we’re not properly dressed, can only intensify the heat that makes our minds want to slow down. Before you go out, make sure to put on sunscreen and wear light, breathable protective clothing. Materials like cotton or silk in light colors are especially cooling. According to Ayurveda, Pitta dominates from 10am to 2pm, so try to minimize time spent outside during those hours. 

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4. Give Yourself a Cooling Self – massage

If you do find that you’ve spent a bit too much time in the heat, you can cool down with a self-massage before you bathe. Oils like coconut oil and sunflower oil are especially helpful, given their naturally cooling nature; you can also try our UMA Absolute Essential Self Massage Oil, which utilizes soothing calamus, ashwagandha, neem, coconut and more for a targeted formula that grounds both mind and body. Another good option is our UMA Pure Energy Wellness Oil, which incorporates lifting and mind-boosting ingredients like jasmine, basil and ginger to provide a natural surge of energy.

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• Ayurveda Ayurvedic Remedies Mental Health
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THE AYURVEDIC PERSPECTIVE ON MULTITASKING: BALANCING MIND AND BODY

In today’s world, multitasking often seems like a natural part of life: we listen to podcasts while we ride the train, put away the laundry while we watch television or read a book while sipping a cup of tea. Especially given the increasing accessibility and capacities of technology, it has become increasingly hard for people to go about their daily life without multitasking; paying full attention to a task may often leave us feeling antsy and easily distracted. While the types of multitasking listed above tend to be harmless, especially because at least one of the tasks often doesn’t require much mental engagement, multitasking can also harm our ability to concentrate and carry out tasks effectively. If you’re scrolling through social media while trying to listen to a lecture, for example, you’re unlikely to retain much of the information relayed in the lecture. 

As research has shown, American youth spend about 7.5 hours each day using forms of digital media, and about 29% of that time is spent multitasking—to often detrimental effect. As one study demonstrated, those with heavy media usage have poorer short-term and long-term memory than those with low media usage. Other research has also suggested that multitasking increases the amount of time it takes to complete a task while also decreasing our efficiency and ability to complete it without error. As you can see, multitasking—especially when it involves mentally-stimulating tasks—is not the time-saving mechanism we think it is. Instead, it worsens our ability to concentrate and retain information.

Ayurvedic wisdom also backs up these findings. When we multitask, we disrupt Vata, which governs movement and flow. By refusing to allow our minds to concentrate on one task at a time, we constantly disrupt the flow of our attention. When Vata is out of balance, we feel anxious, scatterbrained, overstimulated and have difficulty sleeping, among other symptoms. Ayurveda emphasizes paying singular, mindful attention to important tasks (and yes, this includes eating). According to Ayurveda, we cannot engage in two mindful tasks at once; for example, we can’t drive and talk on the phone at the same time—since both of these tasks require our mental attention, doing so increases the risk of getting into an accident. As Dr. Sharmistha Dattagupta tells Vogue, “Too much thinking takes away concentration.” 

So how does Ayurveda recommend we increase our attention and concentration and how to improve multitasking ability? Here are a few for combating multitasking by improving focus and increasing mindfulness in everyday life.

TIPS FOR IMPROVING MUTLITASKING ABILITY

1. Meditate

Meditation is a powerful Ayurvedic tool for sharpening mindfulness and training the brain to free itself from distraction, offering numerous mindfulness benefits. One can know how to improve concentration through meditation. Especially for those who haven’t tried out meditation before, a simple meditative practice can start off with just 20 minutes of quiet breathing each morning. As you continue to practice mindfulness meditation, you’ll find that you feel increasingly grounded, rejuvenated and focused. For more information on meditation and how to establish a regular meditation practice to experience mindfulness benefits, check out our blogs here and here.

3. Take An Ashwagandha Supplement

Ashwagandha is a touted Ayurvedic adaptogen in the wellness world, and for good reason—as research has shown, this ancient herb’s powerful anti-oxidant and anti-inflammatory properties enable it to combat stress and anxiety, promote memory and intellect and even combat neurodegeneration. Ashwagandha benefits also includes boosting energy levels, reducing inflammation and promoting overall happiness and contentment.

One way to incorporate the mind-enhancing benefits of this Ayurvedic superstar into your daily routine is by taking an ashwagandha supplement. Our Deep De-Stress Herbal Supplement is a good place to start; simply take one capsule morning or night, before or after your meal, to experience ashwagandha’s transformative effects.

2. Spend Time Away From Electronics

To combat the sense of distractedness and lack of mental focus that results from multitasking, try to be mindful about regulating your electronics usage. As research has shown, too much screen exposure before bedtime can interfere with our circadian rhythms and disrupt the quality of our sleep. Another study suggests that technology usage disrupts learning during class time. If you feel that you’ve had a little too much screen time and your concentration is waning as a result, take some time to exercise, read a book, journal or meditate—in short, spend time devoting your energy to a single task outside of the digital world. 

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4. Get Regular Sleep

High-quality sleep is crucial to both our physical well-being and our cognitive health. As such, it’s crucial to ensure that you’re getting a sufficient amount of sleep each night to improve memory and focus and to feel rejuvenated enough to tackle tasks mindfully—without multitasking. However, there’s no one-size-fits-all when it comes to how to get better sleep, or how many hours to sleep; each dosha has different sleep tendencies. Vata, for example, might struggle with light or disrupted sleep and should take steps toward promoting restful sleep for longer durations. Kapha, on the other hand, tends to struggle with oversleeping, and should practice regulating their sleep schedule and getting up earlier as a result. For more information on how to get better sleep according to your dosha, check out our blog on the topic here.

These are just a few Ayurveda-informed suggestions for improving focus and combating multitasking. At the end of the day, the most important thing is to approach your tasks mindfully and to avoid engaging in two mindful tasks at once. By working toward building focus and attention, you’ll complete your tasks more smoothly and effectively. Best of all, when you avoid multitasking and devote time and care to your tasks, you’ll produce results you can truly be proud of.

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• Anxiety & Stress Ayurveda Mental Health
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GUNAS DEEP DIVE: HOW BALANCING RAJAS CAN COMBAT RESTLESSNESS, IMPULSIVENESS AND ANXIETY

The three Ayurvedic gunas are the basic life forces of nature that permeate our constitution and the world around us. They represent energies that are constantly in flux, and while maximizing Sattva (representing harmony) is the ultimate ideal for attaining balance, an excess of Rajas (representing motion) and Tamas (representing inertia) can have negative effects upon our physical and mental well-being. Understanding the gunas and how they manifest in the world is an important part of Ayurvedic and yogic practice, enabling one to effectively respond to their imbalances and ailments and to maximize positivity, harmony and tranquility in their life. 

In this blog, we unpack the basics of the Rajas guna, discussing the symptoms of Rajas imbalance and strategies for alleviating excess Rajas and promoting overall harmony. 

AN INTRODUCTION TO RAJAS

Rajas is ruled by motion, energy, activity and passion. When manifested in nature, Rajas drives the flowering of plants and the proliferation of life; it drives growth, change and development. Given that it is characterized by energy and movement, Rajas tends to dominate during exercises like yoga. 

When in balance, Rajas can motivate us to work hard in order to achieve your goals and ambitions. Whether we’re taking on new projects at work or building new relationships, Rajas empowers us to approach our experiences with energy, enthusiasm and confidence.

SIGNS OF A RAJAS IMBALANCE

When out of balance, the productive, motivational energy of Rajas can transmute into obsessiveness, anxiety and chaos. When your workload becomes overwhelming, for example, or when you experience conflict or agitation in your relationships, Rajas can dominate and manifest in feelings of stress, irritation, frustration and restlessness. 

An excess of Rajas can also cause productive attachment to become obsessive, leading to unhealthy emotional investment. Furthermore, it can manifest in impulsive habits, like binge eating or overspending. It can also cause general mental distraction, making it difficult to focus and think clearly.

HOW TO BRING RAJAS INTO BALANCE

1. Regulate Your Consumption Of Rajasic Foods

If you’re experiencing symptoms of a Rajas imbalance, one of the reasons may be that you’re consuming too much rajasic food. Rajasic foods tend to be heavy, and they include meat, fish, eggs and spices. Try to cut back on spicy foods, fried or oily foods, meat, sugar and caffeine. Instead, focus on eating a balanced diet that incorporates plenty of green vegetables. It will also help to eat slowly and deliberately, giving yourself plenty of time to digest. 

3. Practice Meditation

Meditation is a powerful practice that can combat the restlessness, impulsiveness, and obsessiveness that characterize a Rajas imbalance by increasing focus, groundedness and mindfulness. Meditation also promotes mental clarity, memory and concentration. If you don’t have much experience with meditating, try starting out by taking 20 minutes each morning to sit in silence and focus on your breathing. You can also check out our past blogs on meditation, such as this simple Kundalini meditation exercise and a breakdown of how to meditate according to your dosha.

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2. Cut Out Distracting Stimuli

Rajas becomes amplified through distracting, excitement-inducing stimuli, including violent or fast-paced shows and movies, coffee, alcohol, loud noise and other forms of sensory overload. To combat a Rajas imbalance, it’s best to cut out media that is overly violent, to reduce the amount of alcohol and caffeine you consume, to consciously place yourself in soothing environments and to take time to slow down, meditate and reflect. 

4. Get The Right Amount Of Sleep

Through trying out some of these strategies, you can combat the negative effects of Rajas, instead channeling Rajas in a positive way toward achieving your goals and ambitions with energy, passion and enthusiasm.

While too much sleep leads to feelings of sluggishness and haziness (and is thus characteristic of a Tamas imbalance), too little sleep can lead to irritation, frustration and a lack of focus. It’s important to get 7-9 hours of sleep to feel adequately rested and to bring the positive, energizing aspects of Rajas to the fore. Everyone has their own personal relationship to sleep, and different doshas have different sleep tendencies; to learn how to get better sleep according to your dosha, check out our blog here. You can also try out our Pure Rest Wellness Incense and Pure Rest Wellness Oil to combat insomnia and promote tranquility and calm. 

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• Mental Health Self Love
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FIND INNER PEACE AND INSPIRATION: 4 NEW BOOKS FOR SELF-CARE

One of the most challenging pursuits of modern life is finding a moment of repose. Nearly everything around us—cell phones, email, books, streaming services, advertisements—takes hold of our attention with a ferocious grip. It’s a harsh reality that leaves us depleted and anxious—and robs us of important time to reflect and relax, two things that Ayurveda holds paramount for the health of the mind, body, and spirit.

This vampiric fact makes it critical to find time to be still and hold space for ourselves. How we accomplish this is deeply personal—but there is one way that we believe transcends trends and time: a good book. Nestled in a chair feeling the thin pages between your fingers makes it harder to react to everyday stimuli. (Even more so if the book is compelling.)

All four of these new titles invite you into a world of self-discovery, well-being, and thoughtfulness. Each is a meditation in its own right.

Here is the list of books for your self discovery journey: 

1

HOW TO BREATHE By Ashley Neese

Ashley Neese unveils a universal, empowering, and elemental truth: At the core of every mindfulness practice is the breath. Neese knows this through and through. As a holistic breathwork teacher and writer, she has guided people to profound peace and healing through her work. In her new book Neese introduces her breathwork methodology and unlocks the reasoning why the breathe, albeit simple, holds so much power. She then delivers twenty-five practices to help with common scenarios, from anxiety to grief. Neese’s writing is never prescriptive. Rather, it’s educational, warm, and utterly inclusive. Because as she writes, “anybody—regardless of age, ability, location, or beliefs—can utilize breathwork to better navigate life.”

2

ESSENTIAL WELL BEING By Sara Panton

“For centuries, moments of self-care have been times to reconnect with yourself, and the intention of this book is to get back to this,” writes Sara Panton, co-founder of Vitruvi, in her new book, Essential Well Being. For Panton, self-care is deeply woven into her personal fabric. And what’s so unique—and truly inspiring—is the way she approaches it. Panton believes we can better care for ourselves in the smaller, “even secret” moments throughout our days to help us regenerate, restore, and reconnect. These include at-home beauty rituals to stretches to implement at work to simple DIY essential oil recipes. Panton shares them all between the pages.

3

HEAL BY KELLY Noonan Gores

Several years ago Kelly Noonan Gores released her documentary, HEAL, to an incredible response. The lauded film—which features people who have overcome grave illnesses from investing in alternative practices—supports the believe that we truly have autonomy over our health. Noonan Gores’ book of the same name continues on that journey, following two individuals as they find their way back to health. The narratives weaves in scientific research and expert testimonials from incredible spiritual, physical, and emotional healers including Anita Moorgani, Kelly Brogan, Marianna Williamson, and prominent alternative medicine pioneer and Ayurvedic health advocate, Deepak Chopra. HEAL is an edifying read that illustrates a profound truth: that our spiritual and emotional health are intrinsically linked with our physical health and vitally important for our overall wellbeing.

4

BEGINNER’S PLUCK By Liz Forkin Bohannon

More than ten years ago Liz Forkin Bohannon quit her job in the States and bought a one-way ticket—to Uganda. It was bold. It was scary. It was the catalyst that started Liz’s new life. She worked and faced failure in Uganda until she designed a pair of sandals. She taught several local young women how to make the shoes with the promise that in doing so they could earn enough money to earn an education. This idea and promise took off. Liz returned to the States, developed her philanthropic shoe company, Sseko, and honed her voice in cultivating a unique and incredibly empowering business ethos. Today, in tandem with running her business, Liz works with women to help them build their true personal passions and create the working (and personal) lives they want. This book is a refreshing and needed spin on any career memoir out there.

• Mental Health Self Love
• Posted By

UNLOCK THE ESSENCE OF SELF-LOVE : DISCOVER IT’S POWER

Last week, we published a blog post explaining the vital role that Ayurveda plays at UMA. For us, Ayurveda is not just a set of practices or ingredients, but a philosophy that structures how we approach our products: we believe that the skin, body, and mind are deeply connected, and we strive to craft formulas that make us feel as good as we look. We aim to deliver not just topical and temporary results, but results that really last because they improve our overall health and tackle the root causes of our ailments.

Our holistic approach to beauty sets us apart from many modern beauty products, which focus on relieving the symptoms of our problems rather than their root causes. But you may still find yourself asking: Why choose UMA? Is there something even more powerful that makes us stand out, something that extends even beyond ideas of health and beauty?

For us, the answer is yes: at the core of our Ayurvedic philosophy is the concept of self-love. We’ve written earlier about the power of Ayurveda to teach radical self-love—when we make an active and holistic effort to improve our internal radiance (or ojas), feelings of inadequacy and self-doubt melt away, and a new self emerges, one whose love extends both inward and outward. For when we love ourselves, we also transform our relationships with those around us, approaching others with the kind of empathy and care that they give back in return. During this age of intense division, separation, and loss, it’s easy to feel powerless and disconnected from those around us. By embracing a philosophy of self-love, we can form connections and develop compassion in ways that can radically transform not only our inner selves, but also the way we impact and benefit our communities. Self-love is key to contributing to a better world.

THE VITAL ROLE OF SELF-LOVE AT UMA

At UMA, self-love permeates everything that we do. Firstly, we carefully craft our products with natural soothing and healing botanicals that heal and uplift body, skin, and spirit. Our Beauty and Wellness collections are designed to complement each other, encouraging daily self-care practices that instill a deep sense of grounding and acceptance. For example, you might treat yourself to a rejuvenating and relaxing self-massage with our Pure Love Body Scrub while taking in the luscious, sensuous aroma of our Pure Love Wellness Candle for an extremely centering self-care experience—one that revitalizes the skin and body while encouraging potent feelings of peace and contentment. We believe that self-care is self-love; when you care for your body and spirits, you learn to love yourself deeply in the process.

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Secondly, this idea of self-love as intertwined with loving others also inspires us to give back to our local communities and to the earth. In striving to extend love to the Central Indian community where our farms and distilleries are located, over half of our employees are women, whom we pay an equal wage and provide with education programs, childcare, and generous pension plans. We believe that financial independence is crucial for women’s holistic wellbeing, that one can only practice self-love if one has the means to feel safe and comfortable, and we strive to empower our employees to achieve those conditions. We also reinvest, on average, one-third of our annual profits to our community. Furthermore, we are committed to building a more sustainable earth. Our farming and distilling processes are designed with the value of sustainability at their core. We don’t use any synthetic pesticides or additives, and we convert our waste into products, like incense, or alternative fuel for our distilleries whenever possible.

Finally, we prioritize promoting values of self-love for our customers, who inspire us in everything that we do. Whether it’s by lovingly crafting formulas with an eye toward mind-body balance or listening and responding to your comments and reviews, we want to extend our love to you and to empower you with the tools to cultivate an effective, lasting self-love. That’s exactly why we created our Pure Love line with sensuous, indulgent products that promote a holistic selfcare practice that transforms you with love, harmony, and pleasure. We invite you to fall back in love with yourself and with others — we promise to do the same.

• Anxiety & Stress Ayurveda Depression Mental Health
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HOW AYURVEDIC SELF-CARE PRACTICES CAN HELP RELIEVE ANXIETY

Anxiety is a condition that causes one to feel worried, tense and stressed, emotions that are often also accompanied by physical symptoms like dizziness, shaking and difficulty breathing. It’s a state that we all experience at some point in our lives, and that some people experience with more frequency and regularity than others—which isn’t to say that anxiety is at all a shameful condition; rather, it’s a condition that can be treated and alleviated with self-compassion and care.

In Ayurvedic tradition, it is believed that anxiety results from aggravated Prana-Vata, which is a subsidiary of the Vata dosha that, when imbalanced, can lead one to become anxious or depressed. In addition to impacting our emotions, this imbalance also impacts the nervous system; Ayurvedic treatment of anxiety is informed by a holistic approach that takes into account anxiety’s impact on our minds and bodies. 

There are a number of essential changes one can make to their daily habits to make a long-lasting positive impact on anxiety and overall health, including diet changes, regular exercise and meditation. Here, we go over how an Ayurveda-informed approach to anxiety can help you alleviate anxiety holistically—through diet, exercise and transformative self-care rituals. 

DIET: Eat Vata-balancing Foods

To remedy the Prana-Vata imbalance that causes anxiety, you should try to eat foods that balance Vata. Since Vata is characteristically light, dry and cool, you’ll want to eat foods that are warm, moist and soft. In terms of taste, Vata can be balanced by foods that are sweet, sour and salty. Some Vata-pacifying foods include avocado, bananas, berries, broccoli, brussels sprouts, cabbage, mushrooms, coconut, cooked vegetables (over raw ones), zucchini, rice, oats and wheat. Avoid dry, astringent foods, which aggravate Vata. For more information on a vata-balancing diet, and on how to eat for your dosha more broadly, check out our blog post here. 

EXERCISE: Try Out A Soothing Yoga Routine

Yoga is a practice that has immense benefits not only for our physical health, but also our mental and emotional well-being. When approached mindfully, yoga can have a powerful Vata-balancing effect and provide potent relief for anxiety. Some poses we recommend specifically for anxiety include cobra, shoulder stand, half bow and backward bends. To further learn how to tailor your yoga practice to your dosha, you can check out our blog post on the topic here.

SELF-CARE: Spend An Evening With A Self-massage

Self-massage is an extremely powerful and transformative Ayurvedic self-care practice that involves massaging essential oils into the skin. It’s an intimate practice that requires you to check in with your body and take time to unwind and care for your physical and emotional needs. You can customize your self-massage experience to your specific goals—such as pain relief, stress and anxiety relief, a boosted complexion or luscious hair—by tailoring the types of oils you use. 

For those looking to use self-massage to relieve anxiety, research backs up Ayurvedic wisdom on the healing power of massages, demonstrating how they alleviate both physiological and physical signs of stress. Ayurvedic botanicals such as chamomile, lavender and jasmine are revered for their ability to relieve stress and anxiety, boost mood and promote overall tranquility. Our UMA Pure Calm Wellness Body Oil harnesses the soothing capacities of these ingredients in a formula designed to alleviate tension and produce deep feelings of calm and wellbeing. In addition, our UMA Absolute Essential Self-Massage Oil offers an all-around effective self-care remedy that not only promotes mental tranquility but also detoxifies and hydrates.

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SELF-CARE: Transform Your Space With A Wellness Candle

In Ayurveda, maintaining one’s health and wellbeing requires ongoing harmony between mind, body, spirit and environment. Our external world has a significant impact on our internal states. While there are many circumstances in which it’s impossible to change our environment, we can assert control in our own private spaces, ensuring that they radiate positive and uplifting energy. Wellness candles are an excellent way to instantly boost the mood of any space. If you’re feeling anxious or exhausted at the end of a long and stressful day, try lighting a candle, putting on your favorite music and letting yourself soak in the beauty and tranquility of the environment. This simple practice can impact your internal state in profound ways. For those looking to promote calm and tranquility, we recommend our UMA Pure Calm Wellness Candle and UMA Pure Love Wellness Candle, which both harness calming and anxiety-relieving botanicals to promote instant relaxation and relief.

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SELF-CARE: Center In The Mornings With A Dry Brush

Another profoundly simple, yet effective practice for relieving tension and anxiety is dry brushing. Dry brushing, or garshana, is an Ayurvedic practice that involves running a dry brush against the skin for a few minutes every day. The benefits of dry brushing not only include lymphatic drainage, boosted circulation and exfoliation—it also energizes and renews, bringing one feelings of groundedness and a connection with the self that often gets lost during bouts of anxiety or depression. Especially when practiced in the morning, dry brushing can give you the energy and motivation you need to get out of bed and start your day with an uplifted and confident spirit.

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• Ayurveda Ayurvedic Remedies Self Love
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HOW TO INDULGE IN ABHYANGA: AYURVEDIC SELF-CARE

You likely already know that your stress is sneaking up in places other than your mind: tight lower back, kinked neck, achy muscles, even fatigue. Most of us are not doing much beyond the occasional stretch to rid the body of these ever-developing manifestations of a stressful life.

We’ve talked before about how self-massage needs to be part of anyone’s health and beauty routine. Whether it’s helping to reduce pain and inflammation, ease anxiety, headaches, and digestive disorders, or help insomnia, a self-massage pretty much covers all the bases. But not only that, in the Ayurvedic tradition, Abhyanga massages are also a way to maintain both physical and mental wellness, prevent aging and keep skin looking youthful, and increase vitality.

The benefits of Abhyanga self massage technique extend well beyond just the physical. Here’s why you should be doing it regularly:

ABHYANGA INCREASES YOUR FLEXIBILITY AND RANGE OF MOTION (ROM).

If you ever struggle with tight muscles that don’t allow you full range of motion, you’ll want to try self-massage. Whether it’s not being able to reach that top shelf, or you’ve got a kink in your neck that you just can’t seem to get rid of, practicing various self-massage techniques help for three reasons:

1. It can reduce edema and promote muscle relaxation by facilitating lymph node activation
2. It increases movement of the muscle by rotating the area between the skin and muscles
3. Using trigger points helps to reduce scar tissue, loosen deep adhesions within muscles, tendons, ligaments, and joint capsules that prevent use of a full ROM.

ABHYANGA DECREASES ACHES ND PAINS

People present with a myriad of symptoms that detract from feeling one’s best every day, but most often aches and pains are at the forefront. Sometimes they’re a natural part of life or maybe you went a little too hard at the gym, but self-massage is a sure-fire way to get you back to normal. It has been proven time and time again to be an effective treatment for reducing the muscle aches and pains that we experience from activity, daily life, and aging by facilitating activation of the body’s relaxation response (RR). This response also elicits physiological changes in the body, including decreasing blood pressure and heart rate, decreasing oxygen consumption, reducing muscle tension, and decreasing levels of stress hormones, namely cortisol and noradrenaline; all of these contribute to decreasing inflammation and improving blood flow, which are necessary to decrease the pain sensation.

ABHYANGA IMPROVES MOOD AND DECREASES STRESS.

We all know that getting a massage feels absolutely amazing and calms your body right down, but why? Massages are so effective because they impact the physiological measures of stress, including hormones (cortisol, epinephrine, and norepinephrine), as well as physical measures (heart rate and blood pressure). Hormones are released as part of the stress response cascade, but massage helps to relax the central nervous system and inhibit release. Not only that, but massage also causes release serotonin and dopamine, which have a positive effect on mood, hence why you feel ripe and ready to take on the world after one!

And most of all, regular self-massage is a great way to check in with your body. We all know we’re of focusing a little too much on external things (job, family, working out, etc.) and not enough on being present and how we’re feeling at a specific moment. Where self massage comes into play here is that it gives you the ability to take time away from everything that’s going on, check in with your body, see how you’re feeling at that moment, keep an eye on changes, and understand your body’s natural rhythms. You’ll get comfortable with knowing your body and knowing when something is misaligned.

An Abhyanga self-massage is an easy, effective, and affordable method of self-care that needs to be on your regular agenda—and by regular we mean at least 2-3 times per week. Whatever the condition you’re dealing with, warm up a bit of oil, lather it on your skin, and get to work. In just 15 minutes, you’ll be able to massage your way to a more calm, balanced state.

Looking for some ways to get started? Find some tips here, here and here. But don’t forget to make it your own!

• Ayurveda Ayurvedic Remedies Mental Health
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UNLOCK THE POWER OF RENEWAL WITH AYURVEDIC MINDFULNESS TECHNIQUES

Happy New Year from us at UMA! We sincerely hope that this holiday season has been one filled with good health, rest, rejuvenation and meaningful time spent (safely, of course) with loved ones. The long-term effects of the immense challenges of 2020 have led many to feel exhausted, burnt out and lonely by the end of 2021. Especially given worldwide lockdowns and an increasing shift to work-from-home setups, it may feel natural to want to avoid confronting the hardships of the past year and to block out the external world. At the same time, however, it is becoming increasingly necessary to look to the world around us and to consider our rightful place in it. Furthermore, looking outside of ourselves can even help us develop a profound and newfound gratitude for the labor of both essential workers and our loved ones that has been vital to helping us get this far. 

Ayurveda certainly emphasizes the necessity of perceiving ourselves as part of a larger external environment. In fact, given that Ayurvedic tradition posits the fundamental interconnectedness of mind, body, spirit and the environment, the act of cutting oneself off from the external world can lead to inner imbalances that result in tangible effects on our mental health and wellbeing. So let’s start 2022 off with a focus on mindfulness by paying close attention to both our internal state and to the world around us. Mindfulness not only helps us feel more connected to ourselves, but it also allows us to feel like we are part of something bigger than ourselves. Here are 3 simple mindfulness practices to incorporate into your routine this year—just a few minutes out of every day will go a long way toward transforming one’s outlook.

1

MEDITATION

Meditation is considered the best way to meditate as it is a powerful mindfulness practice that enhances one’s present awareness of the moment and one’s attunement to oneself and the world around them. On an immediate level, the practice of meditation leaves one feeling recentered, grounded and motivated, instilling them with renewed attention to one’s surroundings. On a long-term (and perhaps more profound) level, meditation strengthens one’s mental focus, enabling an improved capacity for concentration and attention. Furthermore, research has shown that meditation also improves impulse control and promotes a more thorough decision-making process, highlighting the benefits of meditation on the brain and our mental health and wellbeing.

It can take time to cultivate an effective, regular meditation practice. To start, we recommend taking 20 minutes each day to sit in silence and focus on your breath; from there, you can work on focusing inward and becoming fully aware of your presence. At first, it might feel natural for your mind to stray to other thoughts, and each dosha faces different challenges when it comes to meditation. We’ve put together this helpful guide on how to meditate according to your dosha—check it out for a more in-depth account of how to dive into the transformative practice of meditation.

2

YOGA

Yoga is an ancient practice with immense benefits on our mental and physical health, overall wellness and even our skin. Those who have tried out yoga know the immense feeling of relaxation, tranquility and rejuvenation that takes over the mind and body after a particularly renewing session. As research has shown, yoga lowers our breathing and heart rates, decreases blood pressure, lowers cortisol levels, increases blood flow and more.

In addition to these potent and numerous health benefits, it also alleviates stress and anxiety, instilling a sense of groundedness and motivation. The benefits of yoga for mental health are well-established and several studies have demonstrated its effectiveness in improving mental well-being. What’s more, several studies have shown that yoga improves circulation and combats inflammation, which not only reduces the effects of conditions like hypertension, but also promotes a radiant and glowing complexion. 

Fortunately, in today’s world, there exist an endless number of useful resources for those who are new to yoga, or those who want to rekindle or continue an ongoing yoga practice. There are many yoga practitioners on Youtube who post at-home yoga videos to which you can follow along, for example. We’ve also posted a number of blogs outlining simple yoga techniques, including a guide to how to tailor your practice to your dosha, a list of our favorite face yoga techniques and a list of poses that help promote radiant skin.

3

AYURVEDIC HOME COOKING

One excellent ayurvedic recipe to cultivate mindfulness as it relates to our diet and health is to make a home-cooked meal with natural, organic Ayurvedic ingredients while practicing meditation and mindfulness.

Understanding the ingredients we put into our body helps us develop a more proactive relationship to our health and allows us to feel more connected to the food that we eat.

One recipe we recommend that all try to cook for themselves is kitchari, a simple Ayurvedic dish comprised of mixed grains and beans or lentils, in part because it is a dish that is suitable for all doshas. Protein-rich and restorative, this calming dish simultaneously detoxes and nourishes the body, making it a popular choice for those undertaking a Kitchari cleanse. You can eat it when you’re feeling under the weather or simply when you feel like you need an extra-detoxifying boost of nutrients. If you’re interested in learning more about kitchari, we have a guide to this versatile dish here. 

Three of our favorite kitchari recipes include: 

• Sarah Britton’s simple one-pot recipe 
• Phoebe Lapine’s Cleansing Green Kitchari Bowl
• Dillon of Oh, Holy Basil’s slightly more elaborate 3 Day Ayurvedic Kitchari Cleanse

• Ayurveda Mental Health Neurological Health
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5 NATURAL WAYS TO COMBAT IRRITABILITY AND RELAX YOUR MIND AND BODY

Modern life (“Covid” life, in particular) is packed to capacity with busy days and busy nights – leaving us precious little time to relax and de-stress. If you find your days getting more stressful, and your mood suffering as a result, it may be time to recalibrate with these easy ways to combat irritability.

1

Meditation

Over the past few years, meditation and mindfulness practice classes have been popping up all over the place – and we can certainly see why. Meditation comes in many forms, but all are intended to promote stress relief, mental strength, and an internal sense of peace. The great thing about meditation is that you can practice it for anywhere from five minutes to five hours, depending on your needs and how much free time you have on your hands.

Tailoring your meditation to your dosha can help you get the most out of your practice. Don’t know your dosha? Try our Dosha Quiz as a starting point

And of course, there’s even an app for that! Guided meditation apps like Headspace provide a quick, accessible way to meditate that only requires a commitment of ten minutes a day.

2

Aromatherapy

Using botanical and herbal extracts for their therapeutic effects can be a great way to enhance your mood and relax your body. Essential oils like lavender, chamomile, and jasmine, have been used in aromatherapy for centuries to boost positive mental energy, calm muscles, and alleviate tense nerves. These calming oils can reduce stress by slowing your heart rate and breathing levels, allowing you to relax physically as you center yourself mentally.

3

Healthy Diet

Like many of us, you probably eat lunch at your desk a few times a week, frequently grab last minute take out, or resort to quick microwave meals when you get home from work late. Well, it’s time to stop! Foods that are high in fat and sugar will make you feel lethargic, so instead, replace these meals with healthy ayurvedic diet options that incorporate fresh, fiber-rich fruits and vegetables. Asparagus is a stand out vegetable when it comes to aiding stress relief, as it’s packed with folic acid, which has been shown to decrease depression levels.

4

Exercise

Low on the time or energy you need to make it to spin class? Rethink your definition of physical activity, as evidence shows that the more you exercise, the more energy you’ll have day to day. Even something as simple as a lunchtime jog around the block will help you shake off the stress of the day and will boost your adrenaline levels. Team sports – if that is an option to practice safely in these times of social distancing – are also a great option for staying motivated and developing a stronger sense of community! Also – you may want to try calming techniques to tailor your yoga practice by your dosha.

5

Sleep

If you are irritable throughout the day and prone to mood swings, you may simply need more sleep. On average, an adult needs approximately 7-9 hours sleep, but the vast majority of us fall short on this front. If you struggle to fall sleep, turn off your TV and tablet and take part in calming activities like light reading, a warm bath, or a gentle self-care massage. Whatever you do, make sure to turn off your technology at least an hour before you’re planning to go to bed, in order to help your brain wind down and prevent overstimulation.

We cover Ayurvedic remedies for better sleep in an article here and sleep tips by your dosha in an article here.

If restful sleep is still evading you, try Uma’s Pure Rest herbal wellness blend – it’s a powerful alternative to chemical sleeping aids when used topically via Uma’s trademarked application regimen.

Learn more about our wellness oils and how they promote mental, physical, and emotional wellbeing here!

• Mental Health Self Love
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4 WAYS TO SHOW YOURSELF SOME LOVE THIS VALENTINE’S DAY

With Valentine’s Day just around the corner, many of us are looking for ways to show our love to others (in the form of roses and chocolate, perhaps). But let’s not forget one very important person who deserves your love: you.

Think about it: when was the last time you actively thought something positive about yourself? Do you truly know how to love yourself?

This February at UMA, we’re encouraging women everywhere to embrace their natural beauty as part of our Dare to Go Bare campaign. An essential part of coming to accept and cherish the skin you’re in is to learn how to truly love yourself. While it may not be at the forefront of your mind, practicing self-love is immensely important to maintaining your health, both inside and out. Our mindset greatly determines how we approach life’s daily challenges, and practicing self-love is a key way to maintain a positive outlook on life. Plus, when you feel good about yourself, positive feelings are radiated to those around you as well. Now that’s something we can get on board with.

Not sure where to begin? Here are 4 simple steps you can take this Valentine’s Day to show yourself some love:

1. UNWIND YOUR MIND

A healthy mind makes for a healthy soul. Even if you’ve never considered it, we encourage you to try meditation. When the stress of the day has left you feeling a bit frazzled, spend a few minutes by yourself relaxing your mind and resetting your thoughts. Finding a quiet space and using any of our Wellness Oils can help transport you to a tranquil state of mind. Mental and emotional health are just as important as physical health, so don’t neglect caring for your mind in addition to your body this Valentine’s Day.

UMA WELLNESS OILS $90

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2. LET’S CHAT

One of the best ways to show yourself some love this Valentine’s Day is to practice positive body/self talk. While you stand in front of the mirror each morning, try complimenting yourself and reminding yourself that you’re awesome.

A couple mantras we like are:

“I am a goddess and I’m worthy of love,”

and

“I am beautiful with or without makeup. I don’t need to hide myself!”

It may sound silly, but finding a few things to appreciate about yourself each and every day can genuinely change how you feel about yourself both inside and out.

3. LATHER UP

Two words: bubble bath. Sometimes simply indulging in a warm bath does the trick for relaxing and unwinding your body. Add our deliciously scented Intensely Nourishing Hair Oil and allow feelings of serenity to come over you from head-to-toe. But if a bubble bath isn’t your style (we won’t judge), try a massage instead. With our Absolute Anti-Aging Body Oil, you never have to leave the comfort of your own home to feel pampered.

UMA ABSOLUTE ANTI AGING BODY OIL $90

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UMA ABSOLUTE ANTI AGING BODY OIL $90

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4. GRAB A FRIEND

No significant other? No problem! Grab a few of your best girlfriends and celebrate your friendships this Valentine’s Day. As women, we should strive to build strong support systems and boost each other up whenever possible. Each of us are working to love and think positively about ourselves, and encouraging each other along our paths to self-love makes the journey that much more rewarding.

On a day like Valentine’s Day – which is all about love – make sure to set aside time to care for yourself as much as you do for your loved ones.

Do you have a different way of practicing self-love? Tell us in the comments below!