Daily self-massage (Abhyanga) is one of Ayurveda’s most grounding practices —nourishing the skin, calming the mind, and strengthening immunity. Why Abhyanga Works: * Calms Vata dosha → reduces anxiety, restlessness, and dryness * Improves circulation + lymphatic flow → boosts immunity and energy * Deeply nourishes tissues → supports glow, vitality, and resilience (ojas) * Enhances sleep → especially when done in the evening * Balances the nervous system → encourages parasympathetic “rest + restore” mode How to Do Abhyanga: A Simple Step-by-Step Guide 1. Warm your oil. Place your oil bottle in a mug of hot water for a few minutes —warm oil is more soothing + grounding. 2. Set the space. Dim lights, breathe deeply, slow down. This is a ritual of self-connection. 3. Start at the scalp. Use fingertips to massage in circular motions. Great for calming the mind + improving sleep. 4. Face + neck. Gentle upward strokes on the face; longer strokes down the neck. 5. Arms + legs. Use long, downward strokes on bones and circular strokes on joints. Move from extremities toward the heart. 6. Abdomen. Massage in clockwise circles to support digestion. 7. Feet last (but not least). Spend extra time here—foot massage grounds the entire nervous system. 8. Let the oil soak in. Rest 10–20 minutes in warmth and steam. Allow the oils to penetrate the tissues. 9. Warm shower. Rinse gently without soap on the arms and legs to leave a light layer of nourishment on the skin. Choosing Your Oil: Qualities + Dosha Benefits Use oils based on season, skin type, and what your body-mind needs. Sesame Oil — Warming, Heavy, Grounding - Best for Vata or cold seasons - Deeply calming for anxiety, dryness, and overthinking - Feels like a warm hug for the nervous system Coconut Oil — Cooling, Light, Soothing - Best for Pitta or hot climates - Reduces heat, inflammation, irritability - Great for sensitive skin Sunflower Oil — Neutral, Light, Balancing - Excellent tridoshic (good for all doshas) - Absorbs easily, won’t feel too heavy - A supportive everyday option

Hi everyone, As this month comes to an end, I first want to extend a very warm welcome to our 18 new members. I’m enjoying seeing you in the live sessions —please feel free to pop on screen before or after class to say ‘Hi’ and put some faces to names! I’m also happy to announce that in addition to the recordings of our live sessions this month, I’ve added to the classroom library a bonus Pilates class and 8 wellness webinars (see topic titles below). Life-time access to all recordings is only $25/month and helps keep the live sessions free for all and this community growing. Also attached is the January calendar. Going forward, please let me know how to best be of service to you. If there’s a topic you’d like to learn more about or an issue with which you’re struggling, I can design future webinars and meditations around those themes. Wishing you all health, wealth, and happiness in 2026. XO, Erika

Golden milk is an Ayurvedic drink that has been loved for centuries for its nourishing, anti-inflammatory, and soothing qualities. It blends turmeric with warming spices to balance vata and kapha doshas. It is perfect for chilly days, winding down at night, or whenever you need a moment of self-care. Ingredients: * Turmeric supports healthy inflammation response & digestion. * Ginger + black pepper stoke digestive fire (agni) and help your body absorb curcumin. * Cinnamon grounds the nervous system and stabilizes blood sugar. * Nutmeg has natural sedative effects. * Warm milk (dairy or plant-based) is calming and helps soothe the mind before sleep. Recipe (1 serving): * 1 cup milk of choice * 1 tsp turmeric * Pinch of black pepper * ½ tsp cinnamon * ½ tsp nutmeg * ¼ tsp ginger powder (or fresh grated) * 1 tsp honey or maple syrup (optional) * Splash of vanilla (optional) Heat the milk gradually on the stove. Whisk in the turmeric, spices, and sweetener until frothy and golden. Sip slowly and let the warmth settle your body and mind.