Natural Health
Better living through nature


12 Poses of Suryanamaskar and Benefits on the Body

Isn't it stunning to find something so miraculously appealing, only because of the results and the benefits it emits? Yoga is that powerful force which attracts nurturing, growth, and balance of an individual. Gone are the days when you could ignore your health and wellness because the environment took care of you. Now that the climatic conditions are critical, materialistic tools are spread all over, pollution has broken world records, and the habits of people are not at all in favor of their own health, let alone others. It is time to develop habits which have become necessary to implement regularly.

Suryanamaskar, or Sun Salutation, is a connected sequence of 12 different yoga poses. It is an overall cardiovascular workout with immense benefits on the body and mind. For best results, practice a minimum of 2-5 sets, on an empty stomach early in the morning. It is a gesture to express your gratitude towards the Sun, and welcome abundance into your life. Yoga Teacher Training in Rishikesh provides you a better understanding and deep knowledge about yoga and how can you balance your life and make it simple. Here are the 12 Poses of Suryanamaskar and how they can boost your health.

sun salutation yoga
Photo by madison lavern on Unsplash

Prayer Pose (Pranamasana)

Pranamasana begins the Suryanamaskar sequence. To do this, stand straight on the ground or a yoga mat by keeping your feet aligned or joined. Open your heart chakra by resting your shoulders and expanding your chest. Take a long, deep breath, and bring your hands together in the prayer position right in front of your heart when you inhale.

Benefits: Increase your focus, patience, and concentration when you are in this pose.

Raised Arms Pose (Hastotanasana)

The name originates from the Sanskrit word "upward tree." To do this pose, stand straight, raise your arms, stretch back and lengthen your spine as you gaze upwards. Make sure that you can balance yourself and remain on the ground.

Benefits: This pose helps people suffering from headaches, asthma, backache, fatigue, or anxiety.

Standing Forward Bend (Hasta Padasana)

Now, bend forward, down to your knees to touch your toes with your fingers. You can keep your knees bent if you are not able to stretch your knees straight initially. Relax your neck and shoulders, and press your heels softly so that your weight is evenly distributed.

Benefits: This posture stretches the thighs, hamstrings, calves, knees, and helps in recovering from insomnia, osteoporosis, relieves stress, anxiety, headaches, etc.   

Equestrian Pose (Hasta Sanchalanasana)

Bend your knees and place both palms on the ground, in line with your feet. Stretch back your right leg and keep the left leg at 90 degrees on the ground. Balance your body on toes by distributing your weight evenly.

Benefits: The pose increases willpower, boosts lung capacity, strengthens the spine, stimulates the digestive system, tones kidney and liver. 

Staff Pose (Dandasana)

Exhale and step the left leg back to form a plank pose, your feet will remain touching the ground. Make sure that your elbows, shoulders, and wrists are perpendicular to the floor. Your buttocks should be elevated from the ground, while your arms should be stretched in front of you, with palms facing and touching the ground. Keep your back flat and stretch your entire body in this inversed V-shape pose.

Benefits: Dandasana tones the abdomen and builds up endurance.

Salute with Eight Parts (Ashtanga Namaskar)

Drop down from Dandasana and touch your chin, knees, and chest at the same time on the ground. Your arms should be right next to your chest, and your hips should be off the ground and pointed towards the ceiling.

Benefits: It strengthens the legs, shoulders, and arms. This yoga pose releases tensions around the neck, shoulders, and arms by also improving the flexibility of the spine.

Cobra Pose (Bhujangasana)

Inhale deeply and raise your head backward while your palms will be placed on the ground, and elbows are close to your body. Your feet, legs, and lower torso should remain in contact with the ground as you perform this Suryanamaskar pose.

Benefits: Bhujangasana strengthens the lower torso, improves blood circulation, tones the abdominal muscles. For women, it also helps during the menstrual cycle, relieves sciatica, cures backache and is also a therapy for asthma. 

Downward Facing Dog Pose (Adho Mukha Svanasana)

Exhale and lift your hips towards the ceiling, only your flat-palms and flat-feet should touch the ground. You will again come to this inverse V-shape position with relaxed muscles of your neck and shoulders. Stretch out and reap unimaginable health benefits from this downward facing dog pose.

Benefits: It improves blood circulation, tightens the skin, relieves stress, reduces the symptoms of menopause for ladies, cuts down on headaches, back pains, and more.

Equestrian Pose (Ashwa Sanchalasana)

Inhale and bring your right leg forward and place it in between your palms. Your head should be facing up.

Benefits: It opens your lungs, adjusts your posture defects, and aligns your spine. This pose also tones your kidney and liver.

Hand to Feet (Hasta Padasana)

Exhale and bend down to place both your hands next to your feet on the ground. If you are not able to reach them, just try to touch the floor or your toes with just your fingers.

Benefits: It strengthens the thighs and knees by stretching the hamstrings, legs, and calves. Improves the digestion and stimulates the abdominal organs. 

Raised Arms Pose (Hasta Uttanasana)

Raise your arms and stretch back over your spine. Your head should be facing up, and arms away from each other by bending backward.

Benefits: It improves digestion, relieves anxiety and fatigue, and improves digestion.

Mountain Pose (Tadasana)

The final pose is called ‘Anjali Mudra,’ where you will be doing the Namaste gesture again like in the very beginning of your Sun Salutation sequence.

Benefits: Become grounded, rejuvenated, and more confident in your life by strengthening the body organs by the end of this pose.

As you complete the cycle of Suryanamaskar, you open the possibilities of letting the energy flow in the blocked parts of your body. Salutation to the Sun has served well for the mental, physical, and emotional health.


Bipin Baloni is a yoga teacher from India and his core specialization is in Hatha and Ashtanga Yoga. He organizes 200-hour yoga teacher training in Rishikesh. Bipin Baloni conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, meditation, ayurveda and health.

Homemade Heat Buster Recipe

It’s been a terribly hot summer in this country so far. Everywhere people are trying to stay cool and hydrated. I have a little recipe that helps me. It’s better than store bought. It isn’t as sweet and it’s 100% natural.

I kind of slid into this recipe by accident. It was built on what I’ve been drinking for years for leg cramps. I am older and as time has gone by I started getting leg cramps at night. I have an active life and a few years back I’d come in, lie down and start to get leg cramps right away so I did a little internet research and concluded that I was sweating out potassium salts and other vital nutrients and that’s what was causing the cramps. I read that bananas were a good source of potassium but that coconut water was even better. I apologize but I am not a big fan of bananas. Except for red Jamaican bananas but that’s another story. So, coconut water for me!

Prior to the onset of the leg cramps I’d been drinking a large glass of sweet tea with water soluble fiber added to help with my cholesterol and with regularity. Years ago my doctor said this was a very good practice. So I started adding coconut water to my fiber drink, too, and, lo and behold, my leg cramps just up and disappeared. I am not a pill popper. I am from the old school of “food is your best medicine."

drink

Now that I live in an area that gets over 100 degrees on a regular basis during the summer I find that when I make a few modifications to my little fiber coconut water drink I then have a very nice electrolyte balancer.

Renee’s Summer Heat Buster Recipe

• 1 4-inch piece of ginger, peeled, grated
• 1/4 cup fresh lemon juice
• 2 tablespoons fresh lime juice
• 2 teaspoons honey, local if possible
• A pinch of salt (I use pink Himalayan)
• 2-3/4 cups coconut water, unsweetened, unflavored

1. Grate the ginger. I have this wizard little tool a friend gave me that makes it so easy to grate so you don’t skin your knuckles.

grater

2. Combine the ginger gratings, lemon juice, lime juice, honey and salt in a large glass jar, bottle or pitcher and let it set for a few minutes for the ginger to infuse. Strain through a fine mesh to remove the ginger fiber. Then add the coconut water and stir or shake. You can dilute it to taste with filtered water. Pour over ice or refrigerate.

Photos by Renee Benoit

How Lack of Sleep Impacts Hair Health

Did you know that one of the most important things you can do to live a long and healthy life is to sleep? While it is important to balance quality sleep with a healthy diet, exercise, and mental stimulation, sleep is what helps keep our mind stay alert, our moods and emotions balanced, and even affects the quality of our hair. 

Women spend countless hours and money trying to keep their hair looking strong, healthy, and full of life. But, without quality sleep, much of that time could be wasted, and here is why.

 

hair

Why Lack of Sleep Impacts Your Hair

While you sleep your body is running full speed to try to repair injuries, stem inflammation as well as process thoughts, memories, emotions, and much more. These processes require that your body goes through the nightly sleep cycles which manage your body’s nightly processes.  However, when you are not sleeping the recommended seven plus hours each night your mind doesn’t have the opportunity to properly regulate the chemicals and hormones in your body. This in turn results in both mental and physical stress which plays a critical role in maintaining healthy hair. 

Ways Your Hair Might Be Impacted by Stress and Lack of Sleep

It's Oily

A lack of sleep can be the reason you wake up with oily hair in the morning. As you sleep your mind uses that time to regulate functions in your body. However, when you are not sleeping enough those chemical and hormonal functions can be thrown off balance causing you to make too much of one thing and not enough of another. One way your body can overproduce is in the production of an oil called sebum which is created in the sebaceous glands. 

In addition to over productive glands, regular insomnia can lead to a lethargic state where you may be awake, but it is difficult to manage simple daily tasks such as taking a shower which only contributes to more oils in your hair.

It Falls Out

Hair is highly susceptible to stress in general, when that stress comes from lack of sleep there are studies that show hair loss may be even worse. This is due to how your body responds to the normal day-night rhythm and the production of hormones such as HGH. A low production of HGH can contribute to multiple medical conditions including thinning hair. In addition, sleep loss can cause your hair follicles to weaken resulting in hair loss.

Split Ends

The primary reason for insomnia is due to mental stress or anxiety. Simply, your mind is so fixated on the world around you that you can’t sleep. The result is a long night of tossing and turning and a frequent sleep/wake night. The friction caused by restless sleep often results in what is called a double-split split end. Stress may already deplete your hair of the necessary vitamins and minerals needed for strong hair, so when you are regularly jostling your hair at night damage becomes even more of a problem.

Whether it is sleep deprivation or you experience chronic insomnia, the stress brought on by these conditions has a direct correlation to your hair and damage. The good thing is that damaged hair and even hair loss can usually be reversed by eating a healthy diet, using beneficial hair products, and most importantly getting at least seven hours of quality sleep each night.

For more tips on how to live your best happy, rested, and healthy life, visit our newest health and wellness posts on Mother Earth Living today!

My Six Week Keto Experiment

After a lot of research and preparation, I was pretty geared up to try a keto diet. I am always searching for something that will make me feel better. I have chronic stomach issues and deal with bloating on a daily basis. I always joke with my husband about our baby. I thought a keto diet was worth a try. I did also want to lose around 15 pounds as well.

keto strips
The keto strips that I used. Photo by Faithful Homesteader

When I finally did start the diet, I really wanted to make sure that I was doing it in a healthy way and making sure to get my low-carb veggies in each day. I struggled with eating so much fat. When I tracked my macros, I found that I was below the needed fat grams and had to work at meeting my fat portion for the day. On the other hand, I struggled with not eating too much protein. It surprised me how easy it was to go over on the protein grams for the day. Contrary to what many think, I was not on a high protein diet.

Doing the lower carbs was not such a big deal. I had done Paleo so it was not such a stretch to focus on lower carbs. Overall I was really disappointed in my six weeks of keto. I know there was supposed to be a transition time where one doesn’t feel that great before going into ketosis, but at the end of the six weeks, I did not feel any improvement in my situation. In some ways I felt worse. The reality was that I felt fat and unhappy while doing a keto diet.

I really wanted some improvement with my stomach bloating since I was cutting so many things out of my diet, but it was actually worse. It was such a discouragement for me. It was probably a mistake to check my cholesterol after only six weeks, but I was surprised at just how high my LDL cholesterol shot up. It was high to begin with and I have been resisting the doctors desire to put me on statins. 

Now I am back to being in limbo when it comes to my eating lifestyle. I still feel inclined to follow a lower carb diet, but I am convinced that the keto diet is not quite right for me. I do feel six weeks was long enough to at least see some benefit that could encourage me to stay the course. I also did not experience any significant weight loss during the six weeks.   

For now I am enjoying some of the healthy foods that I could not partake of on the keto diet like carrots, beets and jicama. I am currently also allowing for organic corn and beans. I do have to figure out how to not gain back any weight and how to continue to lose the extra pounds that I still hope to shed. I am not sure what to try next in my quest to feel better. 

A Walk on the Wild Side: Healing Powers of Nature

Feeling weird and out of sorts? Feel as if there is something wrong but you’re not exactly sure what it is? Feel as if you really, really need to run for the pint of ice cream in the freezer? Everything is as it should be or nearly so but you still feel like something is missing. Your job is okay. Your love life is okay. Where you live is okay. But still…..

I might have the answer for you. It’s right around the corner. It’s nearby and available anytime. What could it be you might ask? Dear reader, it’s the healing power of nature. Too often we get wrapped up in our busy lives and forget to stop and smell the roses. Before you go off and spend a fortune on a therapist or eat yourself out of house and home, get out, take off your shoes and feel the grass between your toes. There’s nothing really wrong with either of those two options but what if I could offer you a simpler solution?

walk
Photo by R.L. Benoit

You can do this even if you’re in New York City. You don’t have to be in a wilderness or anywhere. Wouldn’t it be nice if we all lived in a piney woods where the wind blows through the trees? But we don’t and sometimes solace is not easily achieved. If you can’t get to wilderness then the park down the street is just the ticket. Grab a blanket and when you get there lay down on it so you can’t see anything but the sky and treetops.  Now close your eyes and then just lay there. Take a mental health twenty minutes. At least that. Maybe more. Breathe in the air. Think about where the air has been. Maybe it’s blown in from the sea. Maybe it’s blown in from Canada or over the tops of the mountains. Imagine that you have roots like a tree and that those roots are going deep into the earth. Think about how you are part of this amazing planet. Think about how you have a place.

There’s many a time when I have felt out of sorts and when I do, all I really need is a long walk out in nature. Usually it’s a walk all by myself in the woods where I feel safe but it can be the beach along a lake or the ocean. It can be in redwoods. It can be in an oak forest. It can even be in Central Park. Nature is there, too! It just might not feel as natural but it truly is when you block out all of the skyscrapers around you.

When I was a kid growing up by the banks of the Iowa River taking a walk by that lazy, shallow water made me feel like I could accomplish anything. Something about the trees and grasses, wild birds and wild squirrels made me feel that all was right with the world and that when I came back to the human world I could relax and deal with anything. Just writing about it makes me feel better right now and that gives me an idea. Let’s say you’re trapped on the 18th floor of a skyscraper. Closing your eyes and simply meditating on a beautiful place you’ve been or can imagine can bring a feeling of peace.  

I personally feel that this is a moment where one needs to be alone. Without other humans or even animals. Sure, it’s nice to have a loved one nearby but then they make a comment and the reverie is shattered. My connection with everything is lost and I need to start over from scratch. No, this is best accomplished all by yourself. Nothing intrudes but your own thoughts and thoughts aplenty you will have! This is not the time to act on those thoughts. Just let those thoughts come and go and if you must, jot them down on a note pad for consideration later. Every once in a while the thoughts will recede. Just be with that quietness and let the healing power of nature wash over you.

Yoga Poses to Help You Break Out of Your Comfort Zone

People often compromise their happiness due to their comfort zone. They compromise relationships and career, which no longer make them happy, because they are not ready to face the fear of the unknown and unexpected events. Attachment is great, but clinginess is not. When you no longer work to discover your potential, no personnel developments occur, and you’ll remain at the same place forever. The same goes for yoga. If you’re practicing basic poses for a long time, you’re already in a comfort zone, it’s time to get out of it and find enormous benefits from yoga. Here are some yoga poses that are highly beneficial for you to start with something new. Keep reading to find out how.

Vrschikasana (Scorpion Pose)

This pose resembles the stance of the scorpion. This pose is a part of Ashtanga yoga asana and enough challenging to push you out from your comfort zone. It is recommended to practice this asana in the morning, on empty stomach, and try holding it as long as you can.

How to:

  • Lie down on the floor on your hands with kneeling knees.
  • Hold your opposite elbow while dropping your forearms to the ground. Make sure your arms are shoulder distance apart.
  • Once you are in a comfortable position, make sure your forearms are parallel to each other. Slightly lift your hips and come in the dolphin position.
  • Try to walk towards your elbow as close as you can.
  • After that, gently lift the right leg towards the sky.
  • Gradually lift your left leg and after that, both the legs off the ground.
  • Make sure your toes are pointed outside when you lift your legs and feet together.
  • Start raising your toes towards your head and stretch your chest forward from your arms.
  • Hold this pose for at least three breaths. You may take support from the wall until you get comfortable with it.

Precautions

  • If you just starting out with such advanced poses, it is always a good idea to learn under the guidance of a professional teacher.
  • If there are any back or hip problems, avoid this pose.
  • If you suffer from vertigo or high blood pressure, do not practice this pose.

Pincha Mayurasana (Peacock Pose)

This asana got its name from the beautiful peacock as this asana looks great, but is tough to perform. This is an Ashtanga yoga asana. The best time to perform it is in the morning. You may hold this pose for 1 to 5 minutes. This pose improves the strength of your upper back and arms. You may not feel comfortable in the start; you can try this pose with yoga props for advancement.

How to:

  • Lie down on your stomach by facing the wall.
  • Slightly bend your elbows under your shoulders, and bring your arms in Anjali mudra.
  • Lift your hips up. Move towards your arms as close as you can get.
  • Kick up the other leg from the ground as you raise your right leg as much as you can. This action will help you to push your lower body off the floor and allow your foot to touch the wall.
  • Hold this pose for a few seconds.

Precautions:

  • Make sure your shoulders are away from your ears
  • Try touching your thumb to your third eye while your palms are still in Anjali mudra.
  • Try to touch the wall or your feet may be perpendicular to the ground
  • If you’re suffering from high blood pressure, or any heart condition do avoid this pose.

yoga on dock with mountains in background
Photo by madison lavern on Unsplash

Eka Pada Rajakapotasana (King Pigeon Pose)

This asana is also known as king pigeon pose. You can practice in the seated position. This is a backend pose that makes your chest puff up. That is why it resembles a pigeon. This pose comes under Vinyasa yoga asana. You can hold this pose for 30 to 40 seconds. It’s better if you practice this pose in the morning with an empty stomach. This pose helps in treating urinary disorders. This pose is a little bit tough and not for beginners so if you want to try something out of the blue, you may go for yoga teacher training in India for the advancement in your level.

How to:

  • Place your knees under your hips and your arms little ahead of your shoulder.
  • After that gently slide your knees forward and such as they are behind your wrist. Along with it place your shin under your trunk and fetch your right foot in front of your left knee. Make sure your right shin rests on the floor.
  • Gradually slide your left leg to the back. Keep straight your knee and place the front of your thigh to the floor. Lower the right side of your buttock on the floor. Place your right heels in the upfront of your left hip.
  • Place your right hip align with the hip.
  • Make sure you extend your left leg straight out the hip in the left angle. After that, rotate it in such a way that its midline pressed against the floor. Inhale a deep breath and as you exhale bend your left leg at the knees. Try touching the floor with the help of your head while pushing your torso back as much as you can.
  • Gently lift your arms and fold them at your elbow. Bring your foot towards your head with the help of your hands.
  • Try maintaining the upright position of your pelvis. After that, lift the lower rims of the rib cage with the pressure.
  • Try holding this pose for at least a minute. After that, gradually release this pose.

Precautions:

  • This pose is not for beginners so if you’re already a practitioner and looking forward to getting out from your comfort zone: you should try this pose.
  • If you have knee or ankle related injuries, avoid performing this pose.
  • This asana is an advanced level pose and not recommended for pregnant women.

Bipin Baloni is a yoga teacher from India and his core specialization is in Hatha and Ashtanga Yoga. Bipin Baloni conducts Yoga Teacher Training in India and Yoga Retreats in Thailand. He loves writing and reading books related to yoga, Meditation, Ayurveda and Health.

Grapefruit Essential Oil: A Fresh, Scent-sational Home Remedy

Luscious, juicy, and pleasingly fragrant grapefruit shares the nutritional qualities of other citrus species, being high in vitamin C, plus delivering ample potassium, folic acid, beta-carotene (red fruits only), and capillary-strengthening flavonoids.  It has a stabilizing effect on blood sugar, enhances digestion, acts as a mild diuretic, diminishes the appetite, and offers valuable protection against infectious illnesses.  And – who can resist the delightfully uplifting scent of the freshly squeezed juice and peel?

Native to tropical Asia and the West Indies, grapefruit trees are now cultivated primarily in California, Florida, and Texas, as well as Brazil, Mexico, Argentina, and Israel.  Much of the essential oil is produced in the United States by cold expression of the outer part of the fresh peel of the ripe fruit, yielding a yellow or yellowish-green liquid.  Oil that is distilled from the peel and remains of the fruit after making juice is of inferior quality for aromatherapeutic purposes. Grapefruit essential oil oxidizes quickly (as do all citrus oils), so use it within 1 year, or within 2 years if you keep it refrigerated and don’t open it often.

Grapefruit essential oil
Photo by Mars Vilaubi

Grapefruit essential oil is one of my top picks to include in massage oil blends, often combined with ginger, cypress, and peppermint essential oils, to ease conditions of water retention, fatigued, heavy legs and feet, and general overall achiness.  Its astringent action also benefits oily skin and scalp.

This delightful medicinal oil offers an amazingly effective and aromatically pleasing cognitive boost that stokes your mental fires, enhancing concentration and mental clarity.  I’ve long adored both the fruit and the oil, as I find the fruit deliciously satisfying and its oil scent-sational.  It makes my mind and body smile!  Clients love it when my reflexology treatment room smells of grapefruit – clean and fresh.  I highly recommend adding grapefruit essential oil to spritzer recipes (room mists) to lighten and brighten the environment and mood of those in it. It blends well with other citrus essential oils as well as peppermint, spearmint, lavender, neroli, rose, geranium, rosemary, and ylang ylang.

Psychological Benefits:  Grapefruit lifts the spirits, being beneficial during times of overwhelming stress, depression, mental fatigue, and nervous exhaustion. It’s especially helpful for the PMS blues.  Like other citrus oils, it delivers a general feeling of well-being, and builds your sense of humor.  A rather empowering oil, grapefruit helps improve your confidence and sense of self-worth.

Essential Properties In A Nutshell:   Anti-infectious; gently warming; very refreshing and cleansing; detoxifying; appetite suppressant and digestive aid; eases tension and digestive headaches; enhances circulation; astringent and diuretic; deodorizing; emotionally uplifting during times of great stress; antidepressant.

Safety Data & Usage Information:  Grapefruit essential oil is considered nontoxic, nonirritating, and generally nonsensitizing, with only a low risk of photosensitivity.Good to know:  Certain medications come with a warning against ingesting grapefruit juice while you are taking them.  Why?  Because grapefruit juice contains dihydroxybergamottin, a chemical compound that interferes with the effectiveness of many medications.  Grapefruit essential oil - expressed from the peel only - does not contain this compound, so it is safe to use in aromatherapy for individuals who are avoiding grapefruit juice because of their medication.  

Always dilute essential oils properly – according to age, health, medication intake, and skin condition – prior to application.  My book, Stephanie Tourles’s Essential Oils: A Beginner’s Guide, is a good reference, complete with safety guidelines and dilution charts.

The following oh-so-fragrant recipe highlights the therapeutic nature of grapefruit essential oil with regard to its gently stimulating, mentally clarifying properties. 

Grapefruit
Photo by Auntmasko

“Sunshine-in-a-Bottle” Mist

By their very light, refreshing nature, most citrus oils tend to be rather uplifting to the psyche and particularly good at stimulating a sluggish mind and stagnant circulation, which is why I chose them for the basis of this sparkling, ultra-fresh formula.  I added rosemary essential oil for the sharp, energizing, mind-clearing properties that it lends.  A few spritzes around my home office with this mist is a sure-fire way to blast out the “mental cobwebs” after an afternoon spent working at my computer.

Contraindication:  DO NOT use this mist in small rooms or bedrooms with children under 2 years of age or in rooms with caged pets.

Essential Oils:

• 20 drops grapefruit (Citrus paradisi) essential oil
• 15 drops lemon (Citrus limon) essential oil
• 15 drops sweet orange (Citrus sinensis) essential oil
• 10 drops rosemary (Rosmarinus officinalis ct. cineole or non-chemotype specific) essential oil

Base:

• 1/2 cup plain, unflavored vodka (80- or 100-proof)
• 1/2 cup purified or distilled water

Container:

• 8-ounce plastic (PET or HDPE) or dark glass spritzer bottle

To Make The Mist: Pour the vodka and water into the bottle, then add the grapefruit, lemon, orange, and rosemary essential oils.  Screw the top on the bottle and shake vigorously to blend.  Label the bottle and allow the spray to synergize for 1 hour.  Store at room temperature, away from heat and light; use within 1 year.

To Use: Shake well before each use.  When in need of mental stimulation, lightly mist your surrounding area and breathe deeply.  Use as desired.

Yield:; 8 ounces (240 ml)

Bonus uses:The essential oils in this formula contain general antiseptic properties that will help keep your work area and home free of infectious nasties.  Spray throughout the house several times per day during cold and flu season.  You can also spray the blend on your hands after washing as an added layer of wellness protection.  I suggest placing a bottle by the kitchen sink and in each bathroom.


tourles book coverRecipe excerpted from “Stephanie Tourles’s Essential Oils: A Beginner’s Guide,” (c2018 by Stephanie Tourles). Used with permission from Storey Publishing.







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