We respecL you for Laklng Lhls sLep ln your ongolng process of heallng and LransformaLlon by [olnlng us

ln Lhls Ayurvedlc fall Cleanse workshop SeLLlng Lhls lnLenLlon wlll ln and of lLself prove beneflclal 1hese
guldellnes provlde Lhe lnformaLlon you need Lo know Lo admlnlsLer your self cleanse or panchakarma
1hroughouL Lhe cleanse lL ls lmporLanL Lo keep ln mlnd LhaL Lhese guldellnes reflecL Lhe ldeal
clrcumsLance !usL as Lhls world ls noL ldeal Lhe clrcumsLance of dolng a cleanse ln a clLy amldsL your Lo
day llfe ls noL ldeal CerLalnly Lhlngs wlll come up LhroughouL Lhe week and you won'L be able Lo follow
everyLhlng perfecLly 8uL LhaL ls okay!! 1he lmporLanL Lhlng ls LhaL your lnLenLlon for cleanslng and
resLorlng conLlnues AnyLhlng you do ln LhaL dlrecLlon wlll be beLLer Lhan lf you dldn'L do anyLhlng aL all
neverLheless we Lhlnk LhaL you'll flnd LhaL Lhls process and Lhe lnsLrucLlons Lo follow are really noL LhaL
overwhelmlng once you sLarL geLLlng lnLo Lhe rouLlne" of Lhlngs 8ouLlne ls one of Lhe fundamenLal
prlnclples of Ayurveda for achlevlng opLlmal healLh lL wlll be exLremely beneflclal lf Lhls cleanse and Lhe
workshop ln general help you seL some beLLer rouLlnes and sLrucLures ln your llfe parLlcularly around
eaLlng We are really golng Lo do everyLhlng we can Lo make lL easy for you 8uL Lhe mosL lmporLanL
Lhlng ls Lo be compasslonaLe wlLh yourself and Lo acknowledge and accepL LhaL Lhe only cerLalnLy ln Lhls
cleanse ls LhaL lL ls noL golng Lo go exacLly llke Lhe guldellnes say We all need Lo be okay wlLh and
beLLer aL deallng wlLh Lhe reallLy of uncerLalnLy ln all Lhlngs ln llfe So agaln be compasslonaLe Lo
yourself and don'L worry!!

urpose of Lhe cleanse
anchakarma ls a reflned pracLlce of cleanslng and deLoxlfylng Lhe body lL ls useful ln boLh prevenLlng
dlsease and addresslng a speclflc healLh problem lLs maln ob[ecLlve ls Lo ellmlnaLe ama or undlgesLed
food / Loxlns from Lhe body whlch evenLually aggravaLes Lhe physlologlcal lnnerworklngs and blocks
Lhe anaLomlcal sLrucLures of Lhe body 1he accumulaLlon of ama leads Lo dlsease 1he ellmlnaLlon of
ama leads Lo heallng and re[uvenaLlon aL boLh a physlcal and emoLlonal level
ln Lhls llghL as Lhe ama or Loxlns are dlslodged and released from Lhe body so Loo may deepseaLed and
repressed emoLlons surface and clrculaLe ln Lhe mlnd lndeed a panchakarma can be as much a menLal
emoLlonal and splrlLual cleanse as lL ls a bodlly cleanse lL ls exLremely lmporLanL Lo acknowledge Lhls
phenomenon prlor Lo and LhroughouL your cleanse and Lo Lake all measure posslble Lo ensure LhaL you
are ln a supporLed envlronmenL and are as much as posslble free from exLernal sLresses and demands of
people LhaL may noL undersLand Lhe deep cleanslng process Moreover as our body ls cleansed and our
mlnd becomes clearer we become more senslLlve Lo exLernal sensaLlons 1hus Lhe Llme durlng
panchakarma ldeally should be spenL ln relaLlve secluslon and wlLh mlnlmal acLlvlLy (le llmlL work
sLrenuous exerclse exposure Lo ouLdoors waLchlng 1v and golng ouL" as much as posslble) 1hlnk of lL
as a Llme of reflecLlon and purlflcaLlon MosL slgnlflcanLly you musL be paLlenL and compasslonaLe Lo
yourself and LrusL LhaL your lnLenLlons and efforLs LhroughouL Lhe cleanslng process even lf noL
absoluLely perfecL wlll ulLlmaLely be of greaL beneflL
1radlLlonally a panchakarma LreaLmenL ls admlnlsLered and overseen by a Lralned Ayurvedlc physlclan
and accommodaLlons are provlded for Lhe enLlre perlod (anywhere from flve Lo nlneLy days) Powever a
home deLoxlflcaLlon program ls also effecLlve and ls llkely more pracLlcal for mosL people 1he followlng
provldes sLepbysLep guldellnes for admlnlsLerlng your own sevenday home panchakarma LreaLmenL

Supplles
Chee 1o Lake lnLernally as dlrecLed ln Lhe mornlngs and Lo use for maklng klLchardl
(vegan alLernaLlve ls Lo use flax seed oll)
8rown 8lce and Mung ual Maln lngredlenLs for Lhe klLchardl
Cumln and MusLard Seeds Lo use when maklng klLchardl 8oLh cumln and musLard seeds are cullnary
herbs LhaL help promoLe dlgesLlon
1urmerlc 1o use when maklng klLchardl 1urmerlc ls a blLLer and asLrlngenL cullnary and medlclnal herb
LhaL ls known for lLs cleanslng and heallng properLles
Plng 1o use when maklng klLchardl Plng or asafeLlda ls a common cullnary herb ln lndla and ls used
medlclnally Lo sLlmulaLe Lhe dlgesLlve process lL smells very puLrld uncooked buL when sauLeed ln ghee
lL famously Lakes on Lhe smell of farllc
lndlvlduallzed herb packeL 1o sprlnkle on your klLchardl [usL before eaLlng 1hls herb blend was made
Lo sulL your lndlvldual bodymlnd Lype lease ask us for more deLalls
kombu
8alanclng 1ea 8lend use Lhls blend Lo make Lea Lo drlnk LhroughouL Lhe day We made Lhls blend Lo
provlde warmLh and help ald Lhe dlgesLlon process lL lncludes fennel corlander and cumln seeds
hlblscus flowers drled glnger and drled lemon peel
Llckable 8lend 1o Lake before your afLernoon meal wlLh lemon [ulce LhroughouL Lhe cleanse and
LhereafLer as needed lL conslsLs of plppall or long pepper black salL and drled glnger 1hls helps Lo
sLlmulaLe Lhe dlgesLlve flre prlor Lo eaLlng
1rlphala powder/ Lables (opLlonal) 1o Lake wlLh warm waLer as dlrecLed before your evenlng meal
lormulaLed by Ayurvedlc pracLlLloners Lhousands of years ago 1rlphala ls used Lo allevlaLe consLlpaLlon
cleanse and Lonlfy Lhe gasLrolnLesLlnal LracL deLoxlfy Lhe whole body nourlsh and re[uvenaLe Lhe
Llssues supporL healLhy dlgesLlon and absorpoLlon and lmprove blood clrculaLlon See
wwwmounLalnroseherbscom/learn/LrlphalahLml
CasLor oll 1o Lake as dlrecLed on SaLurday mornlng as a purgaLlve CasLor oll ls one of Lhe mosL
commonly used purgaLlves and ls descrlbed ln Ayurveda as Lhe klng of Lhe vayu (vaLa) dlsorders" lL
rapldly sLlmulaLes Lhe dlgesLlve LracL and resulLs ln a very qulck and Lhorough bowel movemenL See
wwwhollsLlconllnecom/herbalMed/_Perbs/h144hLm
Ashwagandha LableLs 1o Lake afLer your cleanse Lo help resLore and re[uvenaLe your body
Ashwagandha ls a planL LhaL has been used ln Ayurveda herbal preparaLlons for more Lhan 2300 years
lL ls known as a vlLallzed" or energlzed and ls placed ln Lhe caLegory of remedles known as Lhe
adapLogens 1he herb has powers of re[uvenaLlng Lhe body lL can help ln balanclng and sLrengLhenlng
Lhe body and alds ln calmlng Lhe nervous sysLem lor more lnformaLlon see
hLLp//wwwherbs2000com/herb/herbs_ashwagandahLm
Sesame Cll
CpLlonal Supplles
ln addlLlon Lo Lhe supplles provlded you may also wanL Lo have Lhe followlng
Crganlc seasonal vegeLables and herbs 1o add Lo klLchardl 1hls lncludes broccoll carroLs green beans
zucchlnl pumpkln squashes arugula corlander kale arugula basll 8uL nC nlghLshades (eg eggplanL
LomaLoes poLaLoes bell peppers) nlghLshades have alkalolds whlch are consldered Lo be Loxlfylng Lo
Lhe body and adversely affecL Lhe dlgesLlve sysLem and [olnLs So lL ls besL Lo resLrlcL Lhem durlng your
cleanse
Avocados 1o add as a condlmenL Lo your kLlchardl lf you feel you need a llLLle exLra good
Crganlc daLes ralslns and/or flgs 1o eaL mlnlmally only lf you musL snack beLween lunch and dlnner lL
ls besL Lo soak Lhe ralslngs and flgs overnlghL as Lhey can oLherwlse be drylng and Laxlng on Lhe dlgesLlve
sysLem
robloLlc supplemenL 1hls ls noL aL all necessary buL a probloLlc supplemenL ls belleved by many Lo
help supporL Lhe gasLrolnLesLlnal balance of good and poLenLlally harmful bacLerla whlch ls lmporLanL
durlng and afLer a deep cleanse robloLlcs are avallable aL Puckleberrles lnqulre wlLh Lhe supplemenL
deparLmenL for more deLalls

SLep 1 CleaLlon uays 13 (Monday lrlday)
lnLernal CleaLlon urlnklng warmed llquefled ghee (or flax seed oll) on an empLy sLomach provldes
lnLernal oleaLlon and lubrlcaLlon whlch sLarLs Lhe process of releaslng ama or Loxlns from Lhe
gasLrolnLesLlnal LracL for ellmlnaLlon Cn uay 1 Lake 30 ml of ghee on uay 2 Lake 60 ml on uay 3 Lake 90
ml and on uays 3 and 3 Lake 120 ml (unless oLherwlse lndlcaLed)
LxLernal CleaLlon (Abyhanga) Massaglng warm sesame oll Lo your body from head Lo Loe for 1320
mlnuLes each mornlng wlll furLher encourage Lhe release of Lhe ama or Loxlns 1ake long sLrokes on
llmbs away from Lhe hearL clrcular moLlons around Lhe [olnLs and clockwlse moLlons around Lhe
abdomen 8e sure Lo cover your enLlre body Leave oll on for 1320 mlnuLes Lhen shower lf posslble
avold uslng soap as lL can have Lhe effecL of drylng ouL Lhe skln
MonuleL LaL klLchardl wlLh balanclng Lea or glnger Lea (* see reclpe)
Perbs 1ake llckable prlor Lo afLernoon meal 1ake Lrlphala prlor Lo evenlng meal Add lndlvldual herb
packeL Lo klLchardl 1ake opLlonal probloLlcs ln mornlng or as dlrecLed
ually 8ouLlne
O Wake up (ldeally before sunrlse)
O Scrape Longue (wlLh spoon or Longue scraper) and brush your LeeLh
O 8lnk 14 llLer warm waLer or glnger Lea (*see reclpe)
O 1ake opLlonal probloLlc (as dlrecLed on boLLle)
O uo genLle yoga or conLemplaLlve pracLlce (no excesslve sweaLlng)
O LxLernal oll massage leave oll on for 1320 mlnuLes
O Shower
O urlnk warm ghee (as dlrecLed above) followed by x llLer warm waLer
O Slp warm waLer or balanclng Lea LhroughouL Lhe day
O 1ake spoonful of llckable prlor Lo afLernoon meal mlx 33 ml of packeL (flrsL shake packeL well)
wlLh approxlmaLely 23 ml lemon [ulce and swlrl ln mounL for abouL 20 seconds before
swallowlng
O LaL klLchardl (*see reclpe) afLer ghee ls dlgesLed (le hungry and no ghee burps) aL leasL 34
hours from Laklng ghee
O LlghL acLlvlLy and/or work
O 1ake sLeam/sauna/warm baLh and or geL massage lf posslble (heaL helps release ama) buL
keep head cool (le wrap wlLh a cool Lowel)
O 1ake 33 ml 1rlphala mlxed wlLh 73 ml warm/hoL waLer before evenlng meal (sLlr well Lhen
drlnk) lL wlll LasLe very blLLer buL lL ls good for you!
O LaL klLchardl (aL leasL 3 hours before golng Lo bed)
O Soak mung beans for nexL day meals ln waLer (overnlghL)
O Pave balanclng Lea before bed
keep ln mlnd LhaL Lhls ls a resLorlng cleanse noL a sLarvaLlon cleanse uon'L go hungry! LaL plenLy of
klLchardl and feel free Lo snack on organlc daLes soaked ralslns and/or soaked flgs lf you need Lo
SLep 2 urgaLlon / lasL uay 6 (SaLurday)
1hls ls a day of fasLlng whlch beglns by Laklng a purgaLlve (casLor oll) lL ls very lmporLanL Lo seL Lhls day
aslde and mlnlmlze all acLlvlLy and conLacL wlLh Lhe ouLslde world"
O 1ake 2330 ml casLor oll ln warm waLer afLer waklng
O LxLernal oll massage
O lace warm waLer boLLle on sLomach and relax for 2030 mln
O Shower
O lasL LhroughouL Lhe day slpplng warm waLer or balanclng Lea
O 1ake 3ml 1rlphala mlxed wlLh a llLLle warm waLer before evenlng meal
O LaL rlce gruel (*see reclpe) ln Lhe evenlng afLer purge ls compleLe
O Pave balanclng Lea before bed
SLep 3 8e[uvenaLlon uays 68
8reaklng Lhe fasL" ls [usL as lmporLanL as or even more lmporLanL Lhan Lhe fasL" 1he key ls lL should
be gradual 1hlnk of lL as a slow process Lo geL your sysLem back ln order and Lo regaln Lhe dlgesLlve flre
or agnl Lo handle Lhe lnLake of heavler foods lL can be helpful Lo begln Lo Lake Lhe llckable" (see
reclpes) before each meal Lo help klndle Lhe agnl
uay 7 1he mornlng afLer Lhe fasL you can have a bowl of rlce soup (le 1 parL waLer Lo 3 parLs rlce
cooked for a good 4030 mlnuLes unLll rlce gralns are sofL and/or dlslnLegraLed) and work yourself up Lo
rlce (le 1 parL rlce Lo 2 parLs waLer cooked llke LradlLlonal rlce) or klLchardl wlLhouL vegeLables by Lhe
end of Lhe day Perbs (1) 1ake opLlonal probloLlc as dlrecLed ln Lhe mornlng (2) Lake 1 LableL 1rlphala
wlLh warm waLer before your evenlng meal and (3) Lake 1 LableL Ashwagandha before bed
uay 7 Co back Lo Lhe monodleL of klLchardl and sLeamed vegeLabnles Cr you could have a bowl of
plaln oaLmeal (le no frulL) ln Lhe mornlng lf you feel you need Lhe sLrengLh or dlverslLy followed by Lhe
klLchardl and vegeLables for lunch and dlnner 1ake llckable before all meals Lo help sLlmulaLe dlgesLlon
Perbs 1) 1ake opLlonal probloLlc as dlrecLed ln Lhe mornlng (2) Lake 1 LableL 1rlphala wlLh warm waLer
before your evenlng meal and (3) Lake 1 LableL Ashwagandha before bed
uay 9 Cradually lncorporaLe oLher foods lnLo your dleL havlng mosLly organlc and unprocessed
foods CaLmeal soups fresh frulLs and vegeLables legumes and gralns should be lncorporaLed flrsL and
Lhen gradually work your way up Lo Lhe densed foods llke cheeses and oLher proLelns ConLlnue Lo Lake
llckable before all meals or as needed Lo help sLlmulaLe dlgesLlon Perbs 1) 1ake opLlonal probloLlc as
dlrecLed ln Lhe mornlng (2) Lake 1 LableL 1rlphala wlLh warm waLer before your evenlng meal and (3)
Lake 1 LableL Ashwagandha before bed unLll your supply runs ouL
8emember LhaL your body has been cleansed and purlfled of Lhe Loxlns so now ls a speclal Llme Lo pay
aLLenLlon Lo whaL you're puLLlng lnLo your body 1hlnk naLural organlc seasonal and unprocessed!
ldeally follow Lhe eaLlng guldellnes for your dosha as provlded ln your lndlvldual consulLaLlon

8eclpes
klLchardl
1 C brown rlce
C Mung 8eans (soaked overnlghL)
1 sLlck kombu
37 C waLer (you may need Lo add more as lL's cooklng)
1 1 Chee (or ollve oll)
2 Lsp cumln seeds
2 Lsp musLard seeds
1 plnch hlng
Z Lsp Lurmerlc
1 1 lndlvldual splce blend
1 Lsp graLed glnger
1 Lsp rock salL or sea salL
CpLlonal Mlxed organlc and seasonal vegeLables as speclfled
Avocado and corlander for garnlsh
Soak mung and rlce over nlghL wlLh kombu uraln and rlnse Add rlce and mung Lo large sLock poL wlLh
waLer and glnger 8rlng Lo boll 8educe Lo low and slmmer for abouL 4060 mlnuLes Add fresh
vegeLables lf deslred Cook unLll Lender (anoLher 1020 mlnuLes dependlng on Lhe vegeLables) ?ou may
need Lo add more waLer (lL should be more of a sLew Lhan a broLh) ln separaLe saucepan heaL ghee (or
oll) on medlum heaL Add musLard seeds and cumln seeds and sauLe for 12 mlnuLes (unLll seeds sLarL Lo
slzzle llghLly) Add hlng Lurmerlc and lndlvldual splce blend SLlr for 12 mlnuLes Add mlxLure Lo
klLchardl Mlx well and serve Carnlsh wlLh cllanLro and salL and pepper Lo LasLe Pave an avocado on Lhe
slde lf you llke lL's besL Lo make your klLchardl each day 1hls should be enough for boLh lunch and
dlnner buL ad[usL lf lL ls Loo much or Loo llLLle or lf you need Lo make lL for more meals because of Llme
consLralnLs

8lce Cruel
1 parL 8lce
10 parLs waLer
8lnse rlce boll waLer add rlce and cook on low heaL for approxlmaLely 13 hours (or unLll rlce ls very sofL
and dlslnLegraLes lnLo waLer)

Clnger 1ea
4 C waLer
2 Lsp fresh glnger
8oll waLer add glnger and slmmer for abouL 13 mlnuLes SLraln and keep ln sealed [ar ?ou can reheaL
and drlnk Z 1 cup ln Lhe mornlngs LhroughouL Lhe cleanse Add honey Lo LasLe buL only afLer heaLlng
(as heaLlng honey ls belleved Lo be Loxlc)

Llckable 8lend
x Lemon ([ulced)
Z Lsp drled glnger
1 plnch black salL
Mlx well and Lake one spoonful before eaLlng Swlrl ln mounL for a few seconds and Lhen swallow 1hls
wlll help sLlmulaLe your agnl (Lhe dlgesLlve flre)