7/15 Self-Care Sunday: Stress Relieving Practices for Busy Schedules

This weekend was chock-full of learning and studying! I am currently in my 300hr Advanced Teacher Training Program at Yoga on High. This involves taking 250+ hours of workshops to further educate my scope as a teacher, student, mentor, etc.

I was studying with Roger Cole PhD., a very well-known Yoga Teacher who specializes in anatomy and physiology. Although, this is my JAM… it is nonetheless very taxing to spend 3 days learning & exploring new territories.

On top of a teaching schedule, family commitments, and a sick fiancee, I was feeling a bit energetically drained. I know for certain, many of you can relate to desperately wanting to ‘show up’ and be fully present during extracurriculars... however, you're operating on an empty tank


8:00a - 9:00a: Water, Coffee, Abhyanga, + Shower

9:00a - 2:00p Roger Cole Anatomy, Physiology, & Asana Workshop

2:00p - 4:00p Volunteered for Yoga On High - moving items to new spaces!

6:00p - 7:15p Teaching Hot Flow 1 + 2

8 → bedtime: Dinner, journaling, lunch-prep for Monday, sleep.



SEE BELOW for these lil’ practices that supported my efforts in rebuilding immunity (Ojas).


1. ABHYANGA: Physical Touch.

I do this practice in the morning and then shower before my obligations, this is a way for me to feel nourished yet cleansed before traveling to my commitments.

Abhyanga is a traditional Ayurvedic practice that involves a self-oil massage. Applying oil externally is fabulous for your skin. It keeps it soft, strong, and feeds the microflora living on your skin!

Abhyanga is great for increasing circulation, warmth, tissue tonification, organ stimulation, and relaxation.

Most importantly, it allows us the opportunity to come into positive contact with our physical body. It opens the doors for us to experience self-love and nourishment through one of our most primal senses – touch.

Oils Per Dosha

  • Vata: Sesame Oil

  • Pitta: Sunflower or Safflower Oil

  • Kapha: Mustard Seed Oil

It's simple: grab some oil (warm it up for the crème de la crème of

Abhyanga). Start with your feet and work your way up to your neck. Really massage into the tissue and places that seldom get attention, circulation, or stimulation!

PRO TIP: Make long strokes towards the heart to promote circulation of blood flow back to the heart.

There is no wrong way to do this folks, just give it a go.




Sometimes I feel as if I lead many different lives. Therefore, it can be easy to just show up for an event/training/extracurricular and then leave immediately after as if it never happened. This is something i've been trying to curb, allowing myself some time to reflect on my experiences. 

You might be someone who doesn’t get to share or expand on their interests at home. If that is you… then this practice is going to be great for you.

Evening Prompt:

  • Reflect on 3 moments of your day.

  • Let this be a stream of conscious entry… let your thoughts flow out, letting your mind organize and sort through your experiences of that day.




If you are participating in long days where mealtimes are factors, let this be a priority in your day.

In Ayurveda, we formulate our eating patterns in accordance with our dosha. We consider our doshic makeup (that which does not change), and we also consider any doshic imbalances.

For more clarity on your dosha, read the following post!

For me, this meant eating in respect to an imbalanced Pitta Dosha. Therefore, I favored light, well-spiced, cool, bitter, and refreshing foods!

I chose to pack my lunch so I could thoughtfully support my digestion (i’ve been experiencing heartburn lately, so I am making adjustments in my diet to harmonize this indigestion).

I made Salmon Salad w/ Cherries.



I chose to add cherries because they are a strong antioxidant and immunity support!


  • 1 Can Northern Catch WIld Alaska Pink Salmon from Aldi
  • 2 tbsp Veganaise
  • 1 cup of finely chopped celery
  • 1 cup of finely chopped red cabbage
  • ¾ cup of finely chopped cherries
  • 2 tbsp of pickle juice or apple cider vinegar
  • 2 tbsp of Za’atar spice blend
Marina ZahranComment