All posts by Sumana Rao

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Dhauti Digestive Tract Cleansing

Dhauti Digestive Tract Cleansing

Different forms of Dhauti help in cleansing digestive system.

  • Vamana Dhauti (saltwater vomiting)
  • Vastra Dhauti (cloth cleansing)
  • Danta/Jihva Dhauti (tongue/teeth cleaning)

What it cleanses

  • Stomach
  • Esophagus
  • Excess acid & mucus

Benefits

  • Relieves acidity & gastritis
  • Improves digestion
  • Reduces bad breath
  • Clears heaviness after meals
  • Helps skin issues linked to poor digestion

Ayurvedic effect: Balances Pitta and  Kapha, strengthens Agni.

Precaution: Advanced techniques of Dhauti should be supervised while practicing.

Featured Image Credit: AI-generated image created with Google Gemini, February 10, 2026


Author: Sumana Rao | Posted on: February 12, 2026
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Neti Karma Nasal Cleansing

Neti Karma Nasal Cleansing

Neti is Nasal cleansing process using water or thread.

Types of neti:

  • Jala Neti – saline water wash
  • Sutra Neti – thread/rubber catheter

What it cleanses

  • Nasal passages
  • Sinuses
  • Head region

Benefits

  • Sinus relief
  • Allergy reduction
  • Breathing better
  • Improve sleep
  • Reduce headaches.
  • Improves concentration.

Neti is especially useful for urban pollution exposure.

Ayurvedic effect: Removes excess Kapha from head & throat.

Featured Image Credit: AI-generated image created with Microsoft Copilot, February 10, 2026


Author: Sumana Rao | Posted on:
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Kapalabhati Skull-shining breath

Kapalabhati Skull-shining breath

Out of the six Shatkarma types, Kapalabhati is somewhat like breathing exercise and is known as skull-shining breath. Kapalabhati is a forceful breathing technique, and it is not pranayama, but cleansing technique.

How does it work? Rapid, forceful exhalations + passive inhalations.

What it cleanses

  • Lungs
  • Sinuses
  • Frontal brain region
  • Kapha accumulation

Benefits

  • Removes mucus and allergies
  • Boost metabolism
  • Improves oxygen supply to brain
  • Sharpens focus.
  • Reduces lethargy.
  • Helpful for weight loss & insulin resistance

Avoid if : your are pregnant or have hernia, high BP, recent surgery, severe back pain.

Ayurvedic effect: Reduces Kapha, stimulates Agni.

Featured Image Credit: AI-generated image created with Google Gemini, February 10, 2026


Author: Sumana Rao | Posted on:
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What Are Shatkarma Six Cleansing Actions And How Shatkarma Is Different From Panchakarma?

What Are Shatkarma Six Cleansing Actions And How Shatkarma Is  Different From Panchakarma?

In Hatha Yoga and Ayurveda, Shatkarma are six internal cleansing methods that remove excess Kapha, Pitta, and toxins (Ama) and balance doshas. Ṣaṭkarma -six cleansing actions-technically come from Hatha Yoga, not classical Ayurveda texts. Ayurveda’s main detox system is Panchakarma -five therapies.

 

But in practice today, the two traditions overlap a lot:

 

  • Shatkarma:daily/self yogic cleansing
  • Panchakarma: deeper clinical Ayurvedic detox

 

So, you can think of Shatkarma as “light, preventive cleansing,” and Panchakarma as “therapeutic, medical cleansing.”

Benefits of Shatkarma – six-cleansing process include:

  • Improve digestion
  • Detox organs
  • Clear respiratory tract
  • Regulate bowels
  • Boost immunity
  • Increase energy
  • Reduce brain fog
  • Improve focus
  • Calm anxiety
  • Better sleep
  • Emotional stability

Their purpose is to remove Ama (toxins), excess Kapha mucus, stagnant Vata, and metabolic waste so that:

  • Digestion or Agni  improves
  • Prana flows freely
  • Mind becomes clearer

 

In yoga philosophy, they prepare the body for pranayama and meditation.

 

 

Featured Image credit: All images are  created with Microsoft Copilot, February 10, 2026

 

 

Kapalabhati Skull-shining breath – Click here to read more

 

 

Kapalabhati Skull-shining breath

 

 

Neti Karma Nasal Cleansing – Click here to read more

 

 

Neti Karma Nasal Cleansing

 

 

Dhauti Digestive Tract Cleansing – Click here to read more

 

 

Dhauti Digestive Tract Cleansing

 

 

Nauli Abdominal Churning – Click here to read more

 

 

Nauli Abdominal Churning

 

 

Basti Yogic Colon Cleansing – Click here to read more

 

 

Basti Yogic Colon Cleansing

 

 

Trataka Is Gazing Meditation For Eyes – Click here to read more

 

 

Trataka Is Gazing Meditation For Eyes

 

 

Differences Between Shatkarma And Panchakarma – Click here to read more

 


Differences Between Shatkarma And Panchakarma


Author: Sumana Rao | Posted on:
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Tambittu laddoo for Shivarathri

How To Prepare Maha Shivaratri Tambittu Ladoo?

Tambittu unde also called tambittu ladoo is a traditional Karnataka offering made especially for Maha Shivaratri. It is simple, sattvic, and made without fancy ingredients — roasted gram flour, jaggery, coconut, and sesame. This laddoo is suitable for fasting day.

Here is the authentic home style recipe –

Tambittu unde Recipe (Traditional Karnataka Style)

Ingredients:

  1. Roasted gram dal (hurigadale / roasted chana dal) – 1 cup
  2. Rice flour -1/2 cup
  3. Powdered jaggery (adjust sweetness) – 1 cup
  4. Dry coconut (copra) -1/4 cup
  5. White sesame seeds -2 to 3 Tbsp
  6. Cardamom powder- ¼ tsp
  7. Roasted peanuts – ½ cup (peeled and halved)
  8. Warm ghee -2 to 3 Tbsp
  9. Warm milk or water (optional, for binding) -2-4 Tbsp

Preparation:

1. Preparing tambittu powder

  1. Dry roast roasted gram lightly for 2–3 minutes until aromatic (don not brown too much).
  2. Dry roast rice flour.
  3. Cool completely.
  4. Grind roasted gram to a fine powder.
  5. Sieve for smooth texture.

2. Roast other ingredients

  1. Dry roast sesame seeds until they splutter.
  2. Lightly roast coconut until slightly crisp (optional but improves shelf life).

3. Mix

  In a large bowl add and mix well all ingredients.

  • Gram powder
  • Rice flour
  • Jaggery powder
  • Peanuts
  • Sesame seeds
  • Copra
  • Cardamom

4. Bind

  1. Add warm ghee gradually and mix with hands.
  2. If mixture feels dry, sprinkle a little warm milk or water.
  3. Take small portions and press firmly into ladoos.

Few tips to make tambittu laddoo:

  • Use powdered jaggery so it blends easily.
  • Don’t add too much liquid as it reduces shelf life.
  • For fasting days, skip milk and use only ghee or water.
  • Stays fresh 4–5 days at room temperature.

Image credit: www.werindia.com (all rights reserved)


Author: Sumana Rao | Posted on: February 5, 2026
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Extra Tips for Holistic Health

Extra Tips for Holistic Health

If you feel you need to get back your stamina or feel exhausted most time then focus on healthy food that helps to reduce inflammation, practice meditation and get a lab test done for screening vitamins and minerals.

  • Anti-inflammatory foods Include turmeric, ginger, berries, dark leafy greens, and omega-3 sources (flax, chia seeds).
  • Stay mentally prepared Visualization, mindfulness, and positive self-talk reduce anxiety and improve focus.
  • Regular check-ups Get a sports physical, blood work (iron, B12, vitamin D), and heart screening if training intensively.

Image credit: Image by Belloso & Herchen GbR from Pixabay (Free to use under Pixabay content license)


Author: Sumana Rao | Posted on: February 4, 2026
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Post-Race Care And Recovery After Marathon

Post-Race Care And Recovery After Marathon

Immediately after the marathon what should you be doing?

  • Cool down – Walk for 5–10 minutes and stretch major muscles (hamstrings, calves, quads).
  • Hydrate and refuel – Within 30–60 minutes, have a meal or smoothie with carbs and protein (like banana, yogurt or tofu, rice).
  • Replace electrolytes Coconut water or electrolyte tablets help restore balance.

Next few days after the marathon get back to normalcy by focusing on –

  • Rest Take 1–3 days off running; focus on gentle yoga or walking.
  • Sleep well Recovery hormones peak during deep sleep.
  • Ice sore areas Use ice baths or cold compresses to reduce inflammation.
  • Massage Relieves stiffness and promotes circulation.
  • Monitor injuries Persistent pain (esp. knees, shins, Achilles) may need professional evaluation.

Image credit: Image by Felix Henniges from Pixabay (Free to use under Pixabay content license, June 15, 2017)


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During The Marathon

During The Marathon

During the marathon following important points one should keep in mind.

  • Pace yourself – Start slower than your target pace to conserve energy for later miles.
  • Hydrate strategically Don’t overdrink water alone as it could lead to hyponatremia. Alternate with electrolyte drinks.
  • Listen to your body Dizziness, chills, or cramping mean you should slow down or stop.
  • Fuel up Take energy gels, bars or snacks every 45–60 minutes to maintain blood glucose levels.

Image credit: Image by Colin Behrens from Pixabay (Free under Pixabay content license, February 19, 2016)


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