Ayurvedic seasonal cleanses are famous for their nourishing and restorative nature, they are meant to reset the body without stress and struggle.
Autumn is a season where Vata dosha - the air and space element, which manages all the movements in our mind and body - becomes predominant, and an Ayurvedic detox during this time helps to cleanse the system, bring balance as you transition into cooler months, supporting digestion, detoxification, and mental clarity while nurturing your body and mind.
This detox plan focuses on nourishment, grounding, and routines that soothe the mind, body, and spirit.
Personally, I like the mono diet as the basis of the cleanse, which means that every day during the cleansing period I eat a bowl of kitchari for lunch, a bowl of light vegetable soup in the afternoon, and a delicious golden milk in the evening - and I always look forward to that cup :)
I also like it because it makes it so much easier to buy the ingredients and then cook the kitchari and the soup in the morning so that I have a fresh portion for lunch and dinner every day. I keep the food in an insulated food jar so I do not have to reheat them.
Ayurveda is about eating fresh food and no leftovers, so I do not keep the kitchari in the fridge for the next day. This is also a good exercise in cooking just enough for you (or your partner or children - my 2 out of 4 children love the kitchari!).
If you don't know the Yoga asanas described below, feel free to do other stretches or Pilates, or look on YouTube for some light exercises that your body will like. Do not force yourself to anything - this detox is about being kind to yourself. And you will still see and feel a difference after these 3 days!
If you would like to continue after day 3, look in my journal for days 4-7 of the cleanse.
Reasons to do a Seasonal Ayurvedic Cleanse:
Promotes regular and healthy elimination
Cleanses the blood of toxins
Promotes both clarity and groundedness in the mental, spiritual and emotional realms
Supports restful sleep
Rejuvenates the body's major cleansing organs (liver, kidneys, colon, SKIN).
Recipes and Food Guidelines:
Avoid: Cold, raw foods, refined sugars, processed foods, caffeine, alcohol, and heavy meats.
Include: Warm, cooked, easy-to-digest meals like soups, stews, and kitchari. Add healthy fats like ghee, and balance spices like ginger, turmeric, cumin, and cinnamon.
Key Principles for an Ayurvedic Autumn Cleanse:
Warmth – Consume warm foods and drinks to balance the cold, dry qualities of Vata.
Routine – Establishing a stable routine provides grounding and balance.
Moisture – Use oil massages (Abhyanga) and include healthy fats in the diet to counteract Vata’s dryness. If you manage, plan for a massage (ideally Ayurvedic Abhyanga with warm oil or other warming massage) at day 3 or 4 of the Seasonal Ayurvedic Cleanse.
Digestion – Emphasize light yet nourishing foods to rekindle your digestive fire (Agni).
3-Day Ayurvedic Detox Plan
Days 1-3:
Morning routine
1. Wake up Early – Aim for between 6-7 a.m.
2. Tongue scraping and oil pulling - Use a copper tongue scraper to remove toxins (ama) from the tongue. Follow with oil pulling (sesame or coconut oil) to cleanse the mouth.
3. Drink warm water with lemon and ginger - This will help flush out toxins and aid digestion.
- Recipe: Boil water, add a few slices of fresh ginger and squeeze half a lemon. Leave to steep for 5 minutes before drinking.
4. Pranayama & Meditation - Practice Alternate Nostril Breathing (Nadi Shodhana) for 5-10 minutes, followed by 10 minutes of meditation.
5. Abhyanga (Self Oil Massage) - Massage your body with warm sesame oil for 10-15 minutes, then take a warm shower.
6. Breakfast:
Warm Spiced Oatmeal
- Recipe: Cook oats in almond milk or water. Add cinnamon, cardamom, nutmeg, and ghee for warmth. Top with soaked raisins, a few almonds, and a drizzle of honey.
7. Mid-Morning Drink:
- Herbal Tea – Choose Vata-balancing teas such as ginger, fennel, or cinnamon tea.
8. Yoga Asanas for the Morning:
- Focus on grounding, calming postures such as:
1. Tadasana (Mountain Pose)
2. Vrikshasana (Tree Pose)
3. Uttanasana (Standing Forward Bend)
4. Malasana (Garland Pose)
Lunch
- Kitchari (Traditional Ayurvedic Detoxification Food):
- Recipe:
- 1/2 cup mung dal (split yellow)
- 1/2 cup basmati rice
- 1 tablespoon ghee
- Spices: cumin, coriander, turmeric, ginger, and black pepper
- Cook in water or vegetable broth until soft.
- Steamed Vegetables: Lightly steamed seasonal veggies such as carrots, zucchini, or sweet potatoes. Mix with the cooked dal and rice and serve warm.
Afternoon Routine
1. Rest or Light Walk – A light walk after lunch helps with digestion.
2. Journal Writing – Spend 10-15 minutes reflecting on how your body feels and what emotions arise during the cleanse.
3. Sip on Warm Water or Herbal Teas – Ginger, fennel, or cumin tea is excellent for aiding digestion throughout the day.
4. Dinner
- Simple Vegetable Soup:
- Recipe:
- Use seasonal root vegetables like butternut squash, carrots, and sweet potatoes.
- Add spices like cumin, turmeric, and black pepper. Cook in vegetable broth until soft, then blend for a smooth consistency.
Basmati Rice: Serve with the soup for grounding. Please skip the rice if it gives you bloating.
Evening Routine
1. Gentle Yoga or Stretching – Include gentle stretches or Yin Yoga to calm the nervous system:
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Janu Sirsasana (Head-to-Knee Forward Bend)
- Viparita Karani (Legs-Up-the-Wall Pose)
2. Bedtime Drink – A warm cup of golden milk
- Recipe:
Warm almond milk with 1/4 tsp turmeric, a pinch of black pepper, cinnamon, and a small spoonful of honey. Sip slowly before bed.
3. Sleep by 10 p.m. – Restful sleep is crucial to the detox process.
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