BODY

THRIVE
The Workbook
by cate stillman
The Scoop on the Workbook

There is no Copyright on this document.

Share it. Spread it far and wide.

1. Send this document to the printers.

2. Put the worksheets in a small 3 ring binder. Stick the cover page in the front
sleeve so it looks pretty.
3. If one page is useful, copy it 10 times so that it can change as you change.
Take, for example, the Weekly Meal Planner. Put 10 copies in a folder on a
shelf in your kitchen. Pin the one you’re using this week to your fridge. Then,
return it to the back of the folder. Label each with the season for next month,
or next year.
4. If you are using the worksheets in your Book Club, bring them to each
meeting. Compare notes.

In support of your personal and our collective evolution,

Cate Stillman
Author of Body Thrive + the Body Thrive Workbook
founder of yogahealer.com since 2001 and Yoga Health Coaching since 2013.

If you have suggestions, need help or find a typo, email us! We’re at
[email protected]
p. Worksheet Title Corresponding Chapter/Habit
1 Your What, Your Why + Your Anchor Crash Course on Habit Evolution

2 Better Habits Monthly Chart Any habit

3 Weekly Meal Planner Habit 1: Earlier, Lighter Dinner

4 Food + Focus for Earlier, Lighter Dinners Habit 1: Earlier, Lighter Dinner

5 What Time is Dinner? Worksheet Habit 1: Earlier, Lighter Dinner

6 Early to Bed Flow Chart Habit 2 - Early to Bed

7 Golden Milk Recipe + sleep tonics Habit 2 - Early to Bed

8 Checklist to Start the Day Right Habit 3 - Start the Day Right

9 DO’S + DON’TS for Start the Day Right Habit 3 - Start the Day Right

10 Start Day Guide for Mindful Breathing Habit 3 - Start the Day Right

11 Intuition Worksheet for Start the Day Right Habit 3 - Start the Day Right

12 Breathe Body Channels Online Habit 4- Breath Body Practices

13 Workout Chart Habit 4- Breath Body Practices

14 Hard, Moderate + Easy Workouts Habit 4- Breath Body Practices

15 Species I Eat List Habit 5 -Plant Based Diet

16 20 Tips Plant-Based Diet Habit 5 -Plant Based Diet

17 Food Journal Habit 5 -Plant Based Diet

18 Self-Massage Recipes Habit 5 -Plant Based Diet

19 DO’s + DON’TS for Self-Massage Habit 6 - Self Massage

20 Start Meditating Worksheet Habit 7- Sitting in Silence

21 Healthier Eating Simple Checklist Habit 8 - Healthier Eating Guidelines

22 DO’s + DON’TS for Healthy Eating Guidelines Habit 8 - Healthier Eating Guidelines

23 Do I Have Ama? Checklist Habit 8 - Healthier Eating Guidelines

24 Tongue Chart Habit 9 - Senses

25 Blank Tongue Charts Habit 9 - Senses

26 My Tongue Analysis Chart Habit 9 - Senses

27 Eye Care Practices Habit 9 - Senses

28 Nasal Care Practices Habit 9 - Senses

29 Easeful Living Evaluation Habit 10 - Easeful Living

30 Choose Your Orientation Worksheet Habit 10 - Easeful Living

31 10 Habits Evaluation Worksheet Habit 10 - Easeful Living

32 Sketch Your Emerging Orientation Habit 10 - Easeful Living

33 Trading Bad for Better Worksheet 1 + 2 Any habit

34 Identity Evolving Worksheet Any habit

35 Keystone Habit Worksheet Any habit

36 Peer Support Worksheet Any habit

37 The Payoff Worksheet Any habit

38 You + Resistance Any habit

39 Low or High Motivation Worksheet Any habit

40 Limiting Beliefs/ Higher Truth Any habit

41 Core Strategies to Change Habits Any habit

Your What, Your Why + Your Anchor
List the outcomes you want to set in motion: This is your
WHAT.

Ex. I want to sleep better. I want to live well-rested.

What
do you want to
have happen for
1.
your body, mind
and/or spirit in the
next 10
2. weeks?

3.

List WHY you want the outcomes above.



Ex. I want to sleep better so that I can perform better at work. I want a promotion and a raise.

1.

2.

3.

Create Your Anchor Statement

Your anchor statement anchors your future potential in your present consciousness and in your
emotional body.


ex. I rise and shine.




Write your anchor statement:

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2 Share body thrive the book+ listen to the Yogahealer Podcast with Cate Stillman
Weekly Meal Planner

Week of
 Breakfast Lunch Dinner

______
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Shopping
list:

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Food + Focus - Earlier Lighter
Dinners

focus food 


Simple + yummy

Dinner needs to be easy to digest. Humans are primates, Keep the meal simple.

and don’t produce much bile at night to digest food. Dinner used to be called supper. The meaning of

Create a simple and yummy meal. The later you eat, the “sup” comes from “soup”.” Not a show-stopper... but a
lighter it needs to be. Soups and salads... raw or liquid-based meal. Soups, stews, fruit salads, green
cooked… cold or warm, depending on season. salads, marinated salads, one pot meals. Keep it simple.

Plan ahead.
 Make a weekly meal plan.


You have to schedule an earlier dinner. If you normally If you don’t plan ahead you can’t change your
work out after work, you’ll need to move it to before work. momentum. Schedule a time each week on your day off.
You’ll have more time in the morning from going to bed Put it in your schedule. Print a blank meal planner. Fill it
earlier. out. Make a grocery list at the same time. Pin the planner
to your fridge. Once you have a pile of them, they are
easy to update and reuse.
Know your triggers.

If you usually go out with friends for an 8 or 9 pm meal,
it’s going to be a trigger when you go to make plans next. Don’t snack. 

Think about other ways or times to connect with your You won’t be hungry for an early dinner if you 

peeps. eat something besides a piece of fruit between lunch and
dinner. Let your hunger mature for an early dinner.
Set a cut-off time.

Set a time to be done eating until morning. The hard-core Prepare food in the morning.

of you will choose dusk, even in winter. Others might This one might seem impossible. Preparing food 

simply move your ingestion cut-off time back 30 minutes, in the morning is easy when you plan ahead. 

until it ends up around 6 pm most nights. Having an You can use a rice cooker or a crock pot. You can bake
exception here and there is a.o.k. But, aim for the cut off root vegetables while you get ready for the day. Throw
to be consistent at least 5 x a week. them into a blender to make soup at night.

After Dinner Time
 Quick ideas:

You will have more time after dinner when your dinner is • Roast root vegetables in the morning to add 

earlier. Take a walk in summer. Play a game or work on a to a salad or blend into a soup for a quick dinner.
fun project in winter. Go to bed early. • Add veggie broth cubes and hot water for 

a soup.
Visualize.
 • Have quinoa in a rice cooker ready when 

Right now take a minute and see yourself enjoying a you get done from work.
lighter, earlier dinner. Notice how it feels to go lie down
• Marinate a kale salad in the morning to have at dinner
for sleep with a lighter feeling in your belly. See yourself
when you’re making breakfast.
walking early and popping out of bed, fresh and light.

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What Time is Dinner?

What is your biggest obstacle to eating an earlier dinner?

What is your strategy around the obstacle?

What is the time you feel comfortable committing to for an earlier dinner — that is a change
you know are capable of making successfully?

Can you commit to making this change 4 — 5 out of 7 nights a week? ______

Nail down any specifics that will help make this your new normal.

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6 Share body thrive the book+ listen to the Yogahealer Podcast with Cate Stillman
Checklist to Start the Day Right

Wake up.

Early, preferably before sunrise.

Urinate.

Hydrate.

Drink 2-4 cups of hot water, with fresh lemon
to increase alkalinity, if desired.

Poop.

If not possible, hydrate more.

Move.

Get your blood flowing with 20 minutes
of movement, breathing through your
nose (walk, sun salutations, spin). This
isn’t optional.

Nutrify.

When you get hungry, blenderize green
leaves (kale, dandelions, wheatgrass)
with fresh seasonal fruit and water for
breakfast. This gets a quick fix of
oxygen and nutrients into your blood.
Other easy to digest alternatives
included stewed apples or chia and
soaked almond porridge.


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 Golden Milk + Sleep Tonics

Golden Milk Before Bed Ojas Builder

Use golden milk before bed for Depleted? Insomniac? If so, your ojas is low.
insomnia, even with for colds, Build it back up by drinking this before bed
congestion, headache, and sore for a few months.
throats or depression.
Blenderize:

1/2 tsp turmeric powder
1/2 tsp ginger powder 1 c of milk* from nut, bean, grain or animal
pinch of nutmeg 2 dates
1 c of milk* from nut, bean, grain or 3 almonds (preferably soaked)
hoofed mammal. 1 tbsp coconut flakes (unsweetened)
1 tsp ghee
Warm milk in a saucepan. Add spices. pinch of saffron
Stir and simmer. Stir. Do not boil. Turn pinch of cardamom
off heat and allow to set for 10 pinch of nutmeg
minutes. Add black pepper + honey to
taste. Warm milk in a saucepan. Add any or all of

 the ingredients below, except honey. Stir. Do
*If this sounds like too much milk, not boil. Turn off heat and allow to set for 10
dilute 1/2 cup milk with 1/2 cup water. minutes. Add black pepper + honey to taste.



*If this sounds like too much milk, dilute 1/2
cup milk with 1/2 cup water.

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Do’s + Don’ts - Start the Day Right

Do’s Don’ts




Hydrate to flush your 

Start the day with coffee, 

food channel.

Start the day with up to a quart of water. 

tea or juice.

Your body, and the bodies of anyone else you
This water should stimulate your bowels to
are in charge of, need to start the day with
empty completely. If it’s cold, drink the water water. Starting the day deeply hydrated gives
as hot as tea. Add a fresh squeeze of lemon if you a leg up on stress, fatigue and the typical
desired.
 bug or virus circulating in town.


Take time to poop.

Before your day gets ahead of you, take time Put your mind before 

to sit on the pot. Put a short stool or squatty
potty under your feet to create the natural and your body.

Many people start the day with the radio, the news, or
optimal position for great elimination. email. In this day and age we have enough access to
cognitive information. Instead, start the day by informing
your body with prana, or moving breathe. You’ll have more
energy all day and make better choices in diet and
lifestyle.
Move your body.



It’s crucial for your energy level for the whole
day that you move prana, or breath through Eat a heavy breakfast.

When our ancestors worked outside on a farm
your body first thing. If you haven’t pooped
all day, eating a big, heavy breakfast was
yet — that is okay. Move for 20 minutes. Sun
helpful for having enough stamina. If your day
salutations, walking, cycling, rebounding... is more sedentary, make sure not to weigh
whatever it is... move for 20 minutes. yourself down with bread, meat or dairy.
Instead, choose light cooked grains, like
oatmeal, or a big green smoothie.

Eat Green.

When you get hungry, put a bunch of great Get too busy right away.

plants, fruit, and water in a blender and press Most of us have a lot going on these days.
go. Start your day with raw, fresh nutrients This is unlikely to change. If you’re always
like a celery grapefruit smoothie or an apple going to have a lot going on, or too much to
kale lemon smoothie. Starting your day with do, it’s important to treat your early mornings
chlorophyll brings oxygen deeply into your as sacred time. Take care of your basic body
blood and awakens your body’s intelligence needs: hydration, elimination, movement, and
fuel before you tend to everything else that is
to eating real nutrients throughout the day.
on your plate.

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 Guide for Mindful Breathing

Start here Do’s



Ujjayi is the most basic deep breathing practice. It Practice Early

means “triumphantly uprising” — which is how you
Breathing practices need to be done on an
want to start your day. It’s also how you feel when
empty stomach. Practice early in the morning,
you get the benefit of the practice.
after emptying your bladder (and hopefully
1. Set your timer for 5, 10, or 15 minutes, bowels)and hydrating. Start your day by clearing
depending on your previous experience. the space of your inner body for the flow of
consciousness. Your practice in the morning will
2. Inhale through your nose, then exhale slowly affect your entire day — and you’ll make better,
through a wide-open mouth. Direct the out- more conscious choices.

going breath slowly across the back of your


throat with a drawn-out HA sound. Repeat
several times. Wear loose clothes + sit

Your body needs to expand, unrestricted, for the
3. Close your mouth. breathing practice. Sit upright, on as much height
as needed to easily maintain an upright spine.
4. Inhale and exhale through your nose, direct Sit on the edge of a chair if that is more
the breath slowly across the back of your comfortable than on a floor cushion.

throat. You should hear, a soft hissing sound 

— like Darth Vader.
Be Gentle

5. Make the inhale and exhale match in length, Use your ambition in pranayama (breathing
volume, and smoothness. practice) to get you to the cushion and to stay
there for the allotted time. You don’t need to use
ambition to move your breath. Be gentle with
This “Darth Vader” sound is the “unspoken mantra” yourself — and slowly build your practice.

which: 

Link day to day

• slows your breath down
My first pranayama teacher described the daily
• focuses awareness on the breath pranayama practice as stringing a pearl on a
instead of your thoughts necklace. She said when you skip 

a day — you break the chain of momentum.
• regulates your flow of prana Then, you start again, stringing bead by bead,
day by day. 



Set your timer for 5 minutes. After 2 weeks,
Breathe for Nourishment

increase your time to 10. After a month, increase
Prana is inherently nourishing and nutrifying. The
your time to 15 minutes.
subtle channels of your body are nourished and
After your timer goes off, return to normal breathing strengthened by prana. The prana carries
for a minute or two, then lie down in corpse pose consciousness into cells, and enables cellular
and absorb the prana for a moment. intelligence to interconnect into a network. Allow
yourself to perceive the prana as inherently
nourishing and relax into it’s flow.

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Intuition Worksheet - Start the Day

What I feel like when I What I feel like when I

Start the day right! Start the day wrong…

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Breath Body Channels Online
Some channels are free, some are paid. What is available is constantly
changing. Email us your favorites at [email protected]!

Yoga
 Fitness/Crossfit/ Functional Dance


(youtube) Cardio Mix Movement (channel on
youtube)

Yoga Journal Daily Burn Zenkahuna + bollywood vinayasa

Coach Tara

Yoga Online PopSugar Fitness functionalmovemen Daily Burn

t.com

Interval Yoga xhit daily Functional Bethany Bindell

Movement
Academy

Yoga House fitness blender Calisthenic Danny’s Workout

Movement
(youtube)

Yoga with Adrienne HIIT workouts Dance Fitness with

Jessica

Tara Stiles BeFIT

Blogilates Dance Workout

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 Print Workout Chart for ___-___
5 per

13
month
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Super Easy Super Easy Super Easy Super Easy Super Easy Super Easy Super Easy
Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up Warm Up
Routine Routine Routine Routine Routine Routine Routine

The Workout The Workout The Workout The Workout The Workout The Workout The Workout
I did I did I did I did I did I did I did
ww.yogahealthcoaching.com

How I felt How I felt How I felt How I felt How I felt How I felt How I felt
today: today: today: today: today: today: today:
llc 2014 Cate Stillman
yogahealer

WATER WATER WATER WATER WATER WATER WATER

12345678 12345678 12345678 12345678 12345678 12345678 12345678

My Notes My Notes My Notes My Notes My Notes My Notes My Notes

all rights reserved

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Hard, Moderate + Easy Workouts
Kapha Workout Schedule

Mon Tue Wed Thu Fri Sat Sun

Hard Moderate Easy Moderate Hard Moderate Moderate

Hardening Cardio/ Softening Cardio/ Hardening Cardio Cardio,

Softening Softening hardening

Crossfit Yoga Flow Walking + Yoga Flow Mountain Dance Hiking

forward bends Biking Fitness

Pitta Workout Schedule

Mon Tue Wed Thu Fri Sat Sun

Hard Moderate Easy Moderate Hard Moderate Moderate

Hardening Cardio/ Softening Cardio/ Hardening Cardio/ Cardio,

Hardening Softening Softening hardening

Pilates Hiking Qi Gong Barre Kick Boxing Yoga Flow Tennis

Vata Workout Schedule

Mon Tue Wed Thu Fri Sat Sun

Hard Easy Moderate Moderate Easy Moderate Easy

Hardening Softening Cardio/ Cardio/ Softening Cardio/ Cardio

Hardening Softening Softening

Pilates Tai Chi Biking Barre Restorative Yoga Flow Walking

yoga

Your Workout Schedule

Mon Tue Wed Thu Fri Sat Sun

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Vegetable + Fruit Species I Eat
List the species you are eating in each category. This chart will change over time. Start by filling in your
baseline. Add as your palette evolves on your Body Thrive Journey.

From Grocery From Farmers Homegrown
 Invasive Tally Your

Store
 Market
 
 Weeds Points
(non-local)
 (regional) (wild edible or
(1 point) 
 homegrown)
 

(2 points) (3 points) (4 points)

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Species I Eat List
Keep track of the species you’ve been nourished by in the last month. 

Print this page twice. 

Keep track of the plants you eat this month.
Date: ___

Roots + Fruits Seeds + Nuts Grains + Spices +

Greens Legumes Herbs

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20 Tips: Plant Based Diet
1. Grow your own sprouts on your counter. 12. Once you know how that plant thrives,
plant it in your own yard and tend to 

2. Plant a few edible plants in containers or in it’s adaptation.
the earth. Learn how to tend them well.
13. Follow the patterns of water in your yard or
3. Gather seeds. Plant seeds. Share seeds. building. Watch how it flows. Can you
retain it longer on site and use it? Collect
rainwater.
4. Sit by a tree and meditate.

14. Support local food growers. Know their

5. Keep a “Plants I eat” list on your fridge.
goals and spread the word.
Expand your list.

15. Hire a local botanist to take you and your

6. Listen to plants. Be curious about your
pals off the beaten path on a wild plants
plant relationship.
walk. Ask them to also point out the edible
invasive plants.
7. Learn 2 invasive plants which are edible in
your yard or ecosystem.
16. Ask a local permaculture specialist to help
you better use your yard. If you have
8. Blend tough invasive plants (unsprayed friends who are interested, you might turn
and grown in chem-free soil) like thistle it into a workshop.
into a green drink with apples, lemon 

and water.
17. Become your own witch. Make your own
teas, tinctures, + salves. Dry greens for
9. Get a hold of a field guide for your your winter green drinks.
bathroom or coffee table reading.
18. Have work parties of trade with a friend to
10.Recover chemically-polluted soil from help each other with your yards.
weed killer. Add worm castings.
19. Help children learn about seeds, growing
11. Notice in the wild areas near you what food and composting.
plants grow next to each other. Use your
senses to get to know how that plant
20. Let your connection with nature become
makes a living.
your daily “entertainment”.

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18 Share body thrive the book+ listen to the Yogahealer Podcast with Cate Stillman
Self-Massage Recipes

Do’s Don’ts
Use the same spot for oil massage
 Use your favorite towels afterward

Choose somewhere warm, private and comfortable. Your towels or bathrobe will pick up the residue of oil
Stand or sit on an old, clean towel. When you have a from your skin. Use old, but clean towels after your
regular spot you’ll feel pulled there when you need a oil massage. And don’t put old towels in the dryer —
massage.
 they could ignite.


 

Take time 1x week for a good session
 Do it in a cold place

While your day-to-day massage might be a quick affair, If you do oil massage in a less-than-inviting
take 10-20 minutes on a weekly basis to deeply explore environment you’ll rush through it, instead of taking
the full benefits of self-massage.
 time to enjoy your body.


 

Make it a family affair
 Use rancid oil

If you have young children or babies, get them greasy If the oil smells off... it is. Your skin is your body’s
before, during, or after bathing. Children that grow up largest digestive organ. What you put onto your skin
receiving regular casual massage with bathing naturally goes into your blood, then into your liver. Buy
perpetuate the habit. Teach young kids that self- organic cold-pressed oil and add high-grade
massage is part of whole body maintenance by doing essential oils for specific healing benefits. 

your massage while they are around. 
 



Rush

Sculpt your in God(dess)
 Obvious as this may seem, rushing around 

Your hands are yours to shape your body as you intuit. with oil on your skin is downright dangerous. You’re
Let your hands intuitively explore what needs to get slippery. 

back into circulation. Notice what needs kneading, 

soothing, wringing and rubbing. Have a blast. 



Clog your drains

Oil down the drain hardens and builds up into a
Start with your feet
 plaque. Doing oil massage after showering prevents
If you’re touch-averse, start oil massage with your feet this. If you prefer to oil massage before you shower,
before bed. As weeks pass, you might do your hands flush heated diluted vinegar down your pipes.

and head. Then limbs. And finally, you might want to do 

a full body massage. Take it slow, and relax.

Give up



The benefits of oil massage on the mind and
Warm your oil for a special treat
 emotional body are profound. Often we think talking
When you have time, warm your oil bottle in a hot our problems out will help. Sometimes that works —
water bath (like a tea mug) before you do your but other times it brings more energy into the head.
massage. When you’re feeling disconnected, self-loathing, or
dissatisfied, feed your body love with oil and your
hands. You may be surprised at how quickly you can
shift into a balanced state of being.

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Start Meditating Worksheet
What is the minimum amount of time I can dedicate to a daily meditation practice this
month? ___________

When can I meditate at the same time everyday? ___________

What space will I use to sit? ___________

Would it be helpful to listen to an audio or video each time? ___________

What cue can you use to draw you to meditation (ex. alarm in schedule, setting out your
cushion, sitting in bed before sleep…)




Have I failed to stick to a meditation practice before? If so, why?


What benefits do you want to experience from a daily meditation practice?









For experienced mediators — does it feel like your practice is effective? Describe.








What could make your existing practice more effective?

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Blank Tongue Charts

Fill in what you see on your

tongue and the date. Connect
your habits with what your tongue
is telling you.

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Tongue Chart

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My Tongue Analysis Chart
My tongue
Day 1 Day 2 Day 3 Day 4
analysis chart

Size

Shape

Coating
(thickness)

Coating
(color? wet? dry?
location?)

Texture

(smooth or cracks)

Tremoring or still

Scallops or smooth
edge

Notes: is anything
changing? Why?

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Do’s + Don’ts for Healthier Eating

Do’s Don’ts




Prepare your own food

As convenient as it may be to grab something on Eat at night

the go, to take your thrive to the next level you need Eating after 7 pm diminishes the amount of
pleasure and nourishment you’ll feel tomorrow.
to be involved in your own food. Your body is
While on occasion it may be unavoidable, for
intelligent and knows specifically how much of what
the most part, consume to majority of your
it needs. Awaken this intelligence by making food nutrients for the day before it gets dark. The
just for you.
 next morning, your body will be more able to

 use the power in the plants your eating and
Shop or harvest from your body
 your food will taste even better.

Are you trapped in your head as you go through the
grocery store thinking, “This is good for me, I should
buy this.” Instead, be an animal when you go into Skip Breakfast

the store. What does your animal-body want? Studies show that skipping breakfast causes
Notice color, smell, prana or energy.
 you to overeat more at night. In the morning

 you have the rest of the day to utilize those
nutrients. Start with a green drink to set your
Eat your ecosystem
 cravings right for the day.

You know the rap — eat from your yard or your local
CSA. Take it to the level by eating your weeds, and
even the “invasives” like dandelion and thistle.
These greens are the true superfoods and thrival
Eat like a machine

Your palette is designed to deeply enjoy food.
plants for humans. Nourish your body through
Take time to savor the flavors. If your food isn’t
nourishing your yard.
 flavorful, make it right before your next bite. A

 squirt of lime? A pinch of spice? Your tongue
Get on schedule.
 knows what your body needs. Pause. Listen
When we eat meals around the same time daily our deeply. Use your body wisdom to make better
digestive fire (agni) rises to the occasion. Agni food for yourself.

shows up as digestive enzymes, bile, and
hydrochloric acid. Your body has a better chance at
absorbing the nutrients in your food when you eat at Stretch your stomach

the same time daily.
 A unique bodily pleasure comes from being full.

 Particularly Pitta and Kapha body-types love
this feeling. If this is you, drink a glass or two of
Start the Day with Chlorophyll
 water before you eat to help avoid stretching
Start your day with chlorophyll to bring oxygen your stomach. If you tend to overeat this is
deeply into your blood, awaken your body’s crucial.
intelligence, and get nutrified for the day.

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Healthier Eating Simple Checklist

Be hungry. Eat just as much and as frequently

as your body needs. Be honest. (As
Be ready to receive (not emotionally a guidelines, Vatas eat 3-5 x day,
distracted). Don’t confuse thirst and Pittas eat 3 x day, Kaphas eat 1-2 x
hunger. day

Drink room temperature water Chillax after eating. After a big meal,
between meals to clarify 
 rest for 15 minutes, then walk.
your hunger.
Eat a light dinner, leaving time to
Eat nutrients for breakfast. Either a digest before rest.
simple cereal or a green smoothie.
Start out on track. Learn about your constitution. Eat
for your individual needs.
Eat during daylight hours.
Eat your ecosystem.The outer
Have a lovely, satisfying lunch. ecosystem becomes your inner
ecosystem — your body. Honor this
Notice the prana (life force) in your and open the gateway to higher
food. Don’t be distracted. intelligence.

Pause and experience gratitude.

Love your food and those who
prepared it before it becomes your
body.

Chew your food. Drink your solids

and chew your liquids. Check 

Notice the tastes... the flavors... and off one or two you
how they change as they mix with 

your physiology. want to integrate
next.
If you tend to overeat... focus on
getting full with more senses than
just your tongue. Also, fill over half
your plate raw or lightly cooked
green vegetables to enhance your
chew per calorie ratio.

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Do I have Ama?
Signs of Ama Do I have
this?

I feel heavy, stiff, groggy and/or stressed when I rise in the morning.
Let’s just say I rise, but I don’t shine.

I tend to feel blocked in my body. I commonly experience lethargy,

congestion, lymphatic stagnation, water retention, fibrocystic breasts,
or PMS.

I get sick a few times a year or often have congestion in my sinuses

or lungs.

I’m not on my A game in my body. I’m not as strong, energetic and

light as I want to be.

I just tend to feel that "something isn't working right" in the body
(digestion, breathing, bowel movements, or something else).

I often don’t know what to eat. Food is confusing to me and my body.

I experience digestive issues like bloating, constipation, heartburn,
diarrhea, etc.
I’m often dragging through the day. My mind is often unclear.

I'm overweight and just feel heavy and foggy, not light and clear.

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Eye Care Practices
1. Palming
 4. Repeated blinking. 

Rub your hands together to generate This simple action, that we often take
heat. Place your right fingers on top of for granted, plays a vital role in eye
your left fingers. Gently place your health and vision. Blinking replenishes
hands over your eyes. Don’t apply the tear film that covers the surface of
pressure. Relax for 10-15 breaths to the eye (the cornea), lubricating it and
release unnecessary tension from your protecting it against dryness, dust
body. particles and other irritants. When we
watch TV or use the computer, we blink
2. Zoom out. 
 less, which dries and irritates the eyes.
This exercise is recommended This can cause headaches and other
especially for individuals who suffer types of discomfort. Blinking every
from computer vision syndrome, but it three or four seconds for about a
can also help relax the eyes after any minute helps reduce eye strain by
other strenuous activity. Choose an clearing the cornea and allowing the
object that is located six to ten meters eyes to rest.
away from you. focus on it for twenty
seconds, without moving your head. Figure 8’s.

Doing so provides rest to the ciliary Roll you eyes in figure 8’s for 10 slow
muscles that you stress on when you easy breaths. This simple therapy
use a computer screen. increases the flexibility of your extra-
ocular muscles. 

3. Zoom in. 
 

This simple (and amusing) exercise 

can be performed by holding a pencil in Smile and relax while you do your eye
front of you at arm’s length, then slowly exercises.
moving the arm closer to the nose,
while focusing your eyes on the tip of
the pencil. 



The goal is to bring the tip of pencil as
close to the nose as possible, until your
eyes can’t keep focus. Do this exercise
ten times in a row, regularly, to improve
eye movement control and strengthen
eye muscles.

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Self-Massage Recipes
Personalize your body oil. To find out more about your bodytype, take a quiz.

Fill your plastic bottle with the base oil.

Standard Add 20 drops of essential oil. Shake
well. Test it out. If you want a stronger
Recipe: scent, add as much as is needed. For
therapeutic effects, add more essential
Purchase a: oil.
• 16 oz. bottle of your base oil. Store
in fridge. For more info, read Ayurveda +
Aromatherapy by Dr. Light Miller
• 4 oz. PET plastic squirt 

Try out the recipes below to boost your
• 1-3 essential oils to experiment with.
oils for particular maladies.
Smell the testers at the store. Choose
based on what you like, above all else.

for Vata for Pitta for Kapha

Base oil Organic Sesame oil Organic Sunflower oil Organic Sesame oil 

(untoasted), or 
 (winter), Coconut oil or Corn oil
Almond oil (summer)

Essential oils to Chamomile, geranium, Geranium, jasmine, Rosemary,

balance physical lavender, jasmine, chamomile, rose, eucalyptus, clary
body jatamansi, rose, rosewood, peppermint, sage, juniper, orange
rosewood, sandalwood
sandalwood, vetiver

Essential oils to Tulsi, vanilla, jasmine, Lavender, rose, Tulsi, rosemary, clary
balance mind ylang ylang, sandalwood, sage, yarrow,
jatamansi, nag chamomile
champa

Colds Flu Depression Sinitus Cough Fever

Two drops One drop Two drops each One drop each One drop each Two drops
each each Bergamot, Angelica, Hyssop, sage, lavender, one
Eucalyptus, Thyme geranium, eucalyptus, anise, drop
rosemary, Cajeput lemongrass neroli, cypress, sandalwood chamomile.
camphor yarrow

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Nasal Care Exercises
When your nasal passages work well you have a
shot at breathing well. If your nasal passages are
clogged, inflamed or dry your ability to deliver
How to Rinse Your Nose

oxygen to your lungs is compromised.
1. Fill your neti pot or plastic rhino horn
There are 2 main practices for nasal care:

with room temperature water.
1. Nasal Rinsing
2. Nasal Oiling 2. Add a ½ tsp of sea salt. Shake until

 dissolved.

Rinse when you have congestion. 3. Bend over sink and turn your head 

Oiling when you have inflammation or dryness. to one side.

4. Place spout into your top nostril to

make a good fit.

5. Breathe through your mouth. Tip your

How to Oil your Nose head down and chin up to allow the
water to flow through your sinuses and
• Use plain sesame oil, coconut oil, or nasya oil out the other nostril.
The quick way is to put a dab of oil on a spoon.
6. You may need to adjust the angle 

Put some oil on your pinky finger. Insert into nostril.
of your head slightly in order to 

Coat your nostril with oil. Sniff the oil deeper into
allow the water to flow out the 

your sinuses.
other nostril.
The deep way is to lie down on your bed with a
towel under your neck with your head tilted back. 7. Use half the water and repeat on the
Take a deep breath in. Fully exhale. Drop in 1/2 other side.
eye dropper of oil into one nostril. Inhale deeply.
Repeat on other side. Place your thumb 8. Blow your nose gently, without a tissue
underneath and between your nostrils. Gently to reverse the flow.
press the tip of your nose upward. Inhale deeply.
9. Once you’re done, hinge at the hips,
About Nasya oils: shake your head side to side, and
exhale through your nostrils to get any
Nasya oils are traditional plant-infused oils that
extra water out.
deliver a specific effect to the body through specific
energetics of the formula. Formulas are designed
for the effects varying from opening the breath
channels to calming or exciting the nervous
system. Listen to the podcast episode, “Why Yogis
Snort Oil” and buy Sinus Lube at Yogahealer.com.

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Easeful Living Evaluation
Finish these sentence stems to help you see the trajectory of your new habits. Get a sense of what is
emerging in you. Who are you becoming from your better body habits?



I’m becoming the kind of person...

who...

that....

wants...

cherishes...

appreciates...

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Choose Your Orientation Worksheet
At the most basic level we choose our inner body orientation. Take a moment to reflect 

and fill in the boxes. You help yourself notice what is happening behind the scenes.

What I do to align 
 What I do to create 


to Ease: Stress is:

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10 Habits Evaluation Worksheet
Finish these sentence stems to envision your refined trajectory. Clarify the next
phase of your habits.


If I continue these habits... I’ll probably experience this in 10 weeks:

1.

2.

3.



4.

5.

If I continue these habits... in 6 months I will experience:

1.

2.

3.



4.

5.

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Sketch Your Emerging Orientation
Creative exercise alert! Sketch a road map of the habits which steer you
towards an easeful orientation.

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Trading Bad for Better Worksheet 1
Name 1 outdated habit you would love to disempower:

“Right
Track the habit for 3 days.
 now, your
How many times do you do it? _________________ environment makes
What time(s) of day? _________________ your bad habit easier
and good habits harder.

Think of what actions or habits precede the undesired behavior.) 
 

For example: When I get frustrated on the computer due to
technology or bad news, I eat a small piece of dark chocolate. Change your
environment and you
What are your triggers: can change the
outcome.” 

Trigger 1: - James Clear

Trigger 2:

Trigger 3:

How does your environment make your bad habit easier and your good habit harder? For example:
Having a dark chocolate stash in my house makes it easy to eat chocolate.

How can you change your environment to architect a better choice (i.e. change your habit?


Architect a better choice 1:

Architect a better choice 2:

Architect a better choice 3:

What better habit would you like to replace your bad habit with? Make this very easy. 





What is your Reward?

Who do you know would also like to disempower this habit? _______________________

Call them and see if you can commit to being accountability partners.

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Trading Bad to Better Habit Worksheet 2


Review the 5 habit triggers in the table below.
Use the blank table to design a better habit. Schedule your
habit in your calendar for the next month or two to ensure
your success.

“Most
The 5 Habit Example bad habits are
Triggers caused by stress or
boredom.”
Emotional When I’m sad, I … - James Clear

Prior Action Before I floss, I …

Other People When my spouse comes home, I …

Specific Time At 6 pm, I …

Specific Place When I get to work, I …

Bad habit you Identified Trigger
 Identified Reward Better Habit 


want to change (Which of the 5 triggers?)

ex. Eating chocolate Emotional trigger when I Emotional pacification ex. Eat celery and
to take a break from feel frustration or due to chocolate (sweet raisins
work. excitement. taste)

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Identity Evolving Worksheet
When we change our habits we ... change! This change is a fundamental
change to our identity. If we don’t know who we’re desiring to become, we
are much less able to change our habits. We become much less able to
sustain the habits of the person we are desiring to evolve into. "Your current
behaviors are simply a
Use this worksheet to drop deeply into who you are becoming. reflection of your current
identity. What you do now is a
What kind of person do you want to become? reflection of the type of person

 that you believe that you
are (either consciously or
I want to become the kind of person who:
subconsciously). To change
your behavior for good,
you need to start believing
new things about
I want to become the kind of person who: yourself." 

- James Clear

I want to become the kind of person who:

Who is like the person you are describing? (real person, historical or
fictional characters)

Once you’ve filled out this worksheet, put it somewhere you will see it
regularly. Remind yourself of who you are becoming.

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Keystone Habit Worksheet
A keystone habit is a behavior or routine that naturally pulls the rest of
your life in order.
Habits
are not conscious
Examples of keystone habits:
decisions, but instead are
• exercise
routines. Once we start the
• food journaling
routine, we go on autopilot
• meditation
and simply go through the steps
of the routine.  This means that
One reason the Yoga Health Coaching program is so effective in
you need to establish a routine
helping people take their health to the next level is that it
for the habit you want to add–
incorporates 3 proven keystone habits.
that’s why you need to be
specific and concrete.  You
can evolve the habit over
Think about your current habits - good and bad.
time, but to get started,
think repetition,
Identify 1 habit that sets better choices in motion:
repetition,
(Ex. when I get up and go for a run, I always choose to drink a green
repetition.
smoothie after. I’m more alert at work and I sleep better that night.)

Name your keystone habit:

List the benefits set in motion:

1.

2.

Identify 1 habit that sets a poor choices in motion:

(Ex. when I check email early in the morning, I may get hungry and eat a banana before I
exercise. I cut my exercise short so that I can get to work. All day I’m more restless at my desk
and I don’t sleep as well that night.)

Name your outdated (bad) keystone habit:

List the benefits set in motion:

1.

2.

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Peer Support Worksheet
When we change our habits we ... change! Yet, often we go looking for support for the person we are
becoming from the same people who are used to us being a person with our outdated habits.

Two possibilities for peer support exist.

1. Identify people who have automated the habit you want.
2. Ask your peeps (friends, family) to support you by reinforcing your emerging identity.

Use this worksheet to mobilize peer support for your better habits.

1. Who has automated this habit? (You don’t need to know them personally.)


 Engage


peer support to
2. Who do I know personally who has automated this habit?
 reinforce your

 better habits.



3. Who in my daily life does not have this habit?







4. Which people in my daily life should I inform of the habit I am trying to implement?








5. Who might be able to easily support me in implementing this better habit?







6. How might they be able to support me? (Write 1 specific way with each support person.)












7. List 2 actions you will take to engage peer support based on this exercise.
1.

2.

Remember - trying to engage better habits alone isn’t the easiest, fastest way. Reach out... and others
will soon reach out to you for support in their wellness evolution.

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The Payoff Worksheet
A payoff is often a subtle benefit. For example, I want to lose weight, but I eat my heaviest meal at 7 pm. The
payoff is I don’t have to deal with my husband’s weight issues and family eating patterns if I keep up this heavier
dinner habit.

What are the payoffs for allowing your What is the opportunity if you
resistance to maintain control? breakthrough your resistance?

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You + Resistance

You Resistance
What does your resistance say?
What does your higher self say (About your new habits, about the coaching
to you? program, about how you are?)

For More on working with Resistance, read The War of Art by Steven Pressfield

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Low or High Motivation Worksheet
When Motivation is High:

“Motivation
Do the hard things.
 is often low. Harness
Here are 3 hard things to do when motivation is high: whatever motivation exists
in the moment.” Teachings
1. Do hard things that STRUCTURE future from

behavior. You want to make it hard not to do the - BJ Fogg
new behavior. Set a new default that will be
challenging not to follow.

Ex. Want to lose weight? Get shoes. Get a When motivation is high this week, I will:
trainer. Schedule the trainer everyday for a
week - prepaid. 1 2 3

2. Do hard things that reduce barriers to future

behavior.

Ex: Buy fruits and vegetables. Bring home and

wash them. Cut and put in fridge - right in the
front.

3. Do hard things that increase your capability.

Ex. Learn a new recipe. Recipes are most

challenging when unfamiliar.

When motivation is low this week, I will:

When Motivation is Low:
1 2 3
Do the easy things:


1. Trigger an easy structured behavior change.

2. Do the super easy thing that is the smallest step -

predetermined for the regular reality of low
motivation moments/days. Take baby steps for
longterm change.

3. Tiny Habits: make steady progress in the tiny

habits. Tiny habits grow naturally.

Ex: The one minute meditation.

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 Limiting Beliefs/Higher Truths
What are the limiting beliefs that you hear What are the higher truths that are trying to
in your inner voice? emerge?
Make a list and add to it throughout the course.

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Core Strategies to Change Habits
If you’re stuck and not able to change a habit - use this checklist to find unlock another part of
the puzzle. This is part of the process. Keep looking for the next smallest choice that could
work and you’ll cultivate healthier habits that lead to the body and life you desire.

Change your identity to change the habit.

Identify your keystone habit.

Link desired habit to an existing habit. (Pick a trigger.)

Batch task your habits.

Make it ridiculously achievable to guarantee your success. (1% improvement).

Schedule better habits... don’t set goals. (Put it on a calendar.)

Focus on the practice - not the performance.

Replace bad habits with better habits.

Make incremental improvements daily or weekly. (Kaizen)

Surrender into the process - not the outcome.

Figure out the “other” rewards you get from a bad habit. Rewire those rewards into
your “new” habit.

Accept where you are, and architect better choices. (Yes, and)

_________________________________________________________

_________________________________________________________

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