Ayurvedic new year cleanse: Gentle practices for 2024


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Ayurvedic New Year Cleanse

It’s natural to feel the urge to realign ourselves with our health objectives after indulging during the holiday season.

Besides, it is always a good idea to delicately reset our digestive system and support the elimination of toxins, at least once a year.

That’s why I have created this Ayurvedic New Year Cleanse for us, to welcome 2024 with reduced inflammation, less toxic buildup, and a healthier, rejuvenated body.

Let’s do this!

Ayurvedic New Year Cleanse
You can achieve a gentle detoxification process by incorporating a wholesome and nourishing diet that is rich in natural, unprocessed foods.

Balancing Kapha WITHOUT aggravating Vata

As we bid farewell to the old year and welcome in the new, this is an opportune time to refocus on our health.

This might mean addressing any imbalance in our doshas — the three fundamental energies that govern our physical and mental processes — AND adjusting our diet and lifestyle to the seasons.

Hence, for this detox, we will be focusing on two key factors:

1. Pacifying kapha dosha

Kapha tends to be predominant during the colder and wetter season – typically late winter and early spring. This is because the attributes of Kapha (cold, wet, heavy, and slow) are similar to the qualities of these seasons.

According to Ayurveda, like increases like, so the weather and environmental conditions in winter can increase Kapha in our bodies. This is why many people may experience symptoms associated with high Kapha like colds, congestion, and weight gain during these months.

In addition, during the holiday season, our eating habits often change and can contribute to an increase in Kapha dosha. Many of us indulge in heavier, comfort foods and sweets that resemble the qualities of Kapha – being heavy, oily, and cold. Excess consumption of these foods, coupled with decreased physical activity, can lead to sluggish digestion and amplify the Kapha in our bodies.

2. Maintaining a harmonious balance of vata dosha

While detoxification can be beneficial for balancing Kapha dosha, it’s essential to approach this process gently to avoid aggravating Vata dosha.

Vata dosha, characterized by the qualities of lightness, dryness, cold, and movement, is easily disturbed by intense changes and physical stress, including harsh detoxification processes.

A strenuous detox (juices or prolonged fasting) can lead to mental and physical discomfort, such as anxiety, insomnia, dry skin, and constipation, which are indicative of a Vata imbalance.

Therefore, a gentle cleanse that incorporates nourishing foods, adequate hydration, and relaxation techniques is crucial. By maintaining this balance, we respect the principles of Ayurveda and promote overall health and wellbeing.

Reduction Therapy

According to Ayurveda, all diseases are produced by an accumulation of the doshas.

Even when doing our best with following an Ayurvedic regimen, we are still exposed to harmful substances from water, cleaning products, and other environmental sources.

Eating out can also aggravate the doshas, as we don’t really know what ingredients are used or the mood of the cook.

Plus, toxins can be produced when there is poor digestion or gut problems.

In this context, an annual maintenance treatment to gradually decontaminate the body is vital.

Ayurveda calls this approach reduction therapy, which is a powerful strategy to reduce ama (waste material), strengthen the digestive fire, lose weight, and eliminate several factors that cause disease.

Lekhana therapies can take various forms, including dietary adjustments, fasting, herbal treatments, and specific physical activities. For example, in the case of Kapha imbalance, a reduction diet may involve limiting intake of sweet, salty, and sour foods while increasing consumption of pungent, bitter, and astringent foods.

**This detox program might be followed by Vata aggravated people too, since it is a mild detox. However, talk to your Ayurvedic consultant to make sure this cleanse is for you.

Minimizing Ama

Ama, or undigested food particles, not only causes disease, but obstructs the digestion of nutrients.

We are what we digest; therefore, if foods cannot be absorbed properly, the body will not function as intended and illness will likely occur.

Ama can result from poor digestion, unhealthy lifestyle choices, or a buildup of stress, and it disrupts the balance of the doshas. This disruption can lead to physical discomfort, disease, or emotional instability.

By reducing Ama, we can help to restore the body’s natural balance, enhance its ability to absorb nutrients, and improve overall vitality. It not only helps in the prevention of diseases but also aids in maintaining mental clarity, boosting immunity, and promoting a sense of well-being.

Eliminate ama and support this Ayurvedic New Year Cleanse with the following strategies:

  • Avoid / reduce the sweet, sour, and salty tastes.
  • Increase the bitter taste (bitter melon, leafy greens, turmeric) to lower ama.
  • Consume more of the pungent taste (ginger, cayenne, black pepper) to burn and remove ama.
  • Drink lots of warm water and ginger or fennel tea.
  • Abstain from processed sugar, caffeine, alcohol, and any processed or highly refined foods.
  • Take pure aloe vera gel to cleanse the tissues and the digestive tract without any taxing side effects.
  • Scrape your tongue first thing in the morning using this effective tongue scraper. Then, brush your teeth, and drink warm water with the juice of half a lemon.
  • Go to bed by 9:30 pm. Falling asleep before 10 at night assists with repair and detoxification processes.
  • Engage in light exercise while cleansing.
  • Stick to a regular sleep and meal schedule.
  • Eat your largest meal at midday when digestive fire is strongest.

Prana Detox — Ayurvedic New Year Cleanse

Although our primary goal is to diminish the accumulation of toxins, we don’t want this protocol to be depleting or Vatogenic in any way.

Instead, we want it to be purifying, grounding, satisfying, and suitable for the cold winter season.

This means that we won’t resort to starving ourselves or solely relying on juices. Rather, we’ll indulge in nourishing, flavorful meals crafted with whole ingredients and an abundance of aromatic spices.

Our bellies and hearts will appreciate that.

These are the detox guidelines:

  1. Follow this plan from 2 days to 2 weeks.
  2. After completing this detox, you can seamlessly transition to my Strong & Fit program, a perfect continuation to maintain your Ayurvedic momentum going.
  3. Consume ample fluids including water and herbal teas. They can aid in flushing toxins out of the body.
  4. We won’t be counting calories. However, be conscious about how full you feel when eating. You should eat at 70-75% of your capacity or stop when you notice your first burp.
  5. Avoid snacking.
  6. Eat your last meal at least two hours before going to bed to allow your body to focus on rejuvenation and repair during sleep, rather than on digestion.
  7. Make meditation a daily habit to effectively reduce stress, thereby promoting the body’s natural detoxification processes.
  8. Sleep at least 8 hours. This is essential during a detox, as it allows the body to heal and rejuvenate.

Prana Detox Menu

In this menu, I offer two meal options for breakfast and dinner. Choose the one that suits more your mood and liking or alternate the recipes to add variety.

For lunch, however, have the kitchari recipe for your dosha every day.

This is the tridoshic kitchari recipe, in case you are cleansing with someone else at home.

A detox menu that utilizes clean, easy-to-digest, and organic foods.

Cleansing and Nurturing Recipes


Option #1

Ayurvedic oatmeal

Servings 1


  • 1/4 cup Old-fashioned rolled oats
  • 1 cup Hemp milk
  • 1/2 tbsp Chia seeds
  • 1/2 tbsp Ghee


  • Cinnamon powder


  • In a pan on medium heat, add the oats, the milk, the chia seeds, and the cinnamon. Mix well.
  • Cook for about 4-6 minutes, stirring constantly.
  • Serve in a bowl and top with the ghee and more cinnamon.

Option #2

Quinoa porridge with milk and honey

Servings 1


  • 1/4 cup Quinoa (raw, tricolor)
  • 1 cup Almond milk
  • 1/2 tsp Honey
  • 1 tbsp Pumpkin seeds


  • Cardamom powder, cinnamon powder


  • In a pan, add the quinoa, water, and the spices. Mix well.
  • Let it boil for 2 minutes and then reduce the heat to low and cover with a lid. Cook for about 15 minutes.
  • Stir in the milk and cook for 5 more minutes.
  • Serve warm with the honey and pumpkin seeds on top.


Kitchari is the suggested lunch for your detox. Find the specific kitchari recipe for your dosha here.

This nutrient-dense Ayurvedic dish, prepared with mung beans and rice, is a delightful and nourishing option if you are seeking an Ayurvedic detoxification as it provides a perfect balance of protein, carbohydrates, and fat, offering sustenance while being easy to digest.

Its simplicity puts less strain on the digestive system, allowing the body to focus on eliminating toxins.

Moreover, the spices typically used in kitchari, such as turmeric, cumin, and coriander, have therapeutic properties that aid in digestion and detoxification.

Kitchari’s warming, grounding qualities also help to balance all three doshas (Vata, Pitta, and Kapha), making it suitable for all body types.

Watch me prepare a tridoshic kitchari, balancing for all constitutions.


Option #1

Lentil soup with sautéed zucchini

Servings 1


  • 1/3 cup Lentils (raw, red)
  • 1/2 unit Zucchini
  • 1 tbsp Ghee
  • 1 unit Garlic
  • 1 tbsp Apple cider vinegar
  • 2 cups Water


  • Cumin seeds
  • Fennel seeds
  • Coriander seeds
  • Turmeric powder
  • Ginger powder
  • Fenugreek powder
  • Cayenne pepper
  • Black pepper and Himalayan salt


  • Soak the lentils for minimum 10 hours. Slice the zucchini. Set aside. Mash the garlic. Set aside.
  • In a pan, add the lentils and the water. Bring to a boiling point for at least 5 minutes. Remove the foam that will form on the surface.
  • Add the garlic, vinegar, and spices, except the salt. Cook for 25 minutes on low heat and lightly covered or until most water is absorbed. At the end of the cooking process, add the salt.
  • In the meantime, in a frying pan, add the ghee, fennel, and cumin seeds. Stir in the zucchini, season with salt, pepper, and cayenne. Sauté it for 7-8 minutes.
  • Serve the lentil soup in a bowl. Top with the zucchini and more cayenne.

Option #2

Mixed vegetable soup

Servings 1


  • 1 unit Carrot
  • 1/2 unit Zucchini
  • 1/4 cup Green peas
  • 1 1/4 tbsp Ghee
  • 2 cups Water
  • 1/4 cup Cilantro
  • 1/2 unit Lime


  • Cumin seeds, cardamom pods, turmeric powder, Himalayan salt


  • Wash and cut the vegetables in bite-sized pieces. Chop the cilantro. Set aside.
  • In a large soup pot, on medium heat, add the ghee, the cumin seeds and cardamom pods. Sauté until fragrant.
  • Add the water, the turmeric, and salt. Mix well. Stir in the vegetables and bring to a light boil. Lower the heat, and cook for about 8 minutes.
  • Serve warm and top with fresh cilantro leaves and freshly squeezed lime juice.

This gentle Ayurvedic detox is a holistic approach to wellness, aiming to cleanse and rejuvenate your body, mind, and soul. It incorporates a balanced diet to help you align your eating habits with your body’s natural rhythms, and enhance your digestion, metabolism, and overall health.

Moreover, it serves as a seamless transition from indulgent holiday eating to embracing a well-structured Ayurvedic program like Strong & Fit.

Stay patient, dedicated, and practice self-love along the way as you walk this journey towards a healthier and happier you.

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Hi! I'm Monica

My life purpose is to help women achieve physical, mental, and emotional alignment, improve their digestion, balance their hormones, and feel more confident in their own skin.

Join me on PRANA APP for a journey of self discovery, balance, and bliss. All you need and more to restore your health and thrive is waiting for you on Prana app.

See you there! xx

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