Use mindful eating techniques to check in with yourself. 

If you minimize distractions while eating, focus on your plate then you can understand easier how full or hungry you are.

Stop at the midway of your meal, put your fork down and check-in again to feel if you are full or if you need more.

One or two palms size should be enough. 

You can also use weight of your body in kg x 1.0 = grams of daily in take. This may vary according to your activity and exercise during the day. You can go up to 1.2 X your weight. 

For example, if you weight is 60kg, your daily protein need would be: 50X1= 50g. 

No. You can cook your own style and cuisine during this program. If you want to explore Ayurvedic style, which is basically easier to digest and delicious, you are encouraged to try them. 

Yes! Ayurveda encourages fasting and leaving enough time for digestion. However, if IF is difficult for you, you are encouraged to have 3 main meals (and if necessary, 1 small snack in the afternoon) and nothing in between. 

Also Ayurveda advises to follow the sun for easy digestion and so have the biggest meal at lunch and lighter for breakfast and dinner. Ideally, no raw food at breakfast and dinner. 

Best would be to watch from a big screen like TV ir laptop but your iPads and phones would also work.

Yes, it would be great to start and follow the 1-2-3 videos at first.

Later you can repeat the ones you want and alternate among them

Ideally 2 times per week.

Prepare your mat, elastic bands, dumbbells, a bottle of water and maybe a little towel.

Just good shower and rest! Hydrate well after the workouts, drink enough warm water during the day. Eat a protein rich meal following your workout. 

You can watch from any of your gadgets and best is a laptop or ipad with big screen. Place it on a table or chair and enjoy your class.

No, you can do any of the classes at any order.

It is ideal to do yoga 3 times per week or 5 times but shorter sessions.

A yoga mat, comfortable clothing, a block, sometimes a tennis ball, a cushion to sit on, a blanket or jacket for savasana

A meditation after yoga would be great as you will release your tensions and ready for some calmer moments. If this is your morning routine, following this with journaling, and then oil massage and showering is a wonderful way to start your day.

Send an email or WhatsApp message to Ceylan to get the Zoom link for free.

The schedule is on the website: ceylanayik.com