Yoga, meditation & ayurveda
Guides and ideas for your practice and your retreats.
Mustard Oil: Warmth and Ayurvedic Winter Care
Mustard oil is one of the warmest and most stimulating oils used in Ayurvedic body care. In winter, it may be helpful for short massages when there is coldness, heaviness or stiffness, provided it is used carefully and avoided on sensitive or inflamed skin.
Retiru Team
18 Oct 2026
Seasonal Eating in Spain: A Month-by-Month Guide
Seasonal eating does not need to be complicated: it means choosing foods with better flavour, better value and more coherence with the climate. This month-by-month guide helps you plan fruit, vegetables, legumes and fish in Spain in a practical way.
11 Oct 2026
Plain and Mango Lassi: Classic Indian Recipe Step by Step
Learn how to make plain lassi and mango lassi with yogurt, milk, gentle spices and precise quantities. A refreshing, creamy recipe you can adapt to your taste and routine.
8 Oct 2026
Nasya: Ayurvedic nasal drops and precautions
Nasya is an Ayurvedic practice that applies small amounts of oil into the nostrils to moisturise, lubricate and care for the upper nasal passages. This guide explains how it is used, which benefits are traditionally attributed to it, and the precautions to consider before trying it at home.
4 Oct 2026
Glycemic Index Explained Without Jargon
The glycemic index helps explain why some foods keep you satisfied for hours while others leave you hungry soon after. This guide shows how to use it without obsessing over numbers or turning food into a spreadsheet.
27 Sept 2026
Vegetarian Buddha Bowl: How to Build a Balanced One
Learn how to build a balanced vegetarian Buddha bowl with exact quantities, a creamy dressing and practical variations. A complete guide to making a satisfying bowl without turning it into a random mix of ingredients.
24 Sept 2026
Neem Oil for Skin: Safe Topical Uses
Neem oil is used in Ayurveda and natural skincare for its purifying, soothing and repellent qualities. This guide explains how to apply it safely on skin and scalp, how to dilute it, when to avoid it and which common mistakes to prevent.
20 Sept 2026
Anti-Inflammatory Foods: A Practical Shopping List
A clear guide to building an anti-inflammatory shopping basket: vegetables, fruit, legumes, oily fish, healthy fats, spices and pantry staples. Includes practical portions, common mistakes and safety notes without miracle claims.
13 Sept 2026
Ginger, Lemon and Honey Tea: Recipe and Uses
A simple, warming infusion for cold days, heavy digestion or a scratchy throat. Learn the exact quantities, step-by-step method, variations and key precautions.
10 Sept 2026
Pizhichil: a complete guide to continuous Ayurvedic oiling
Pizhichil is a traditional Ayurvedic therapy in which warm medicated oil is poured continuously over the body while gentle, synchronized massage is performed. This guide explains what it is, why it is used, how it is applied, when to avoid it, and what can be done safely at home.
6 Sept 2026
Gluten: When to Worry and When Not To
Gluten is not a problem for everyone, but it can be for people with coeliac disease, wheat allergy or non-coeliac gluten sensitivity. This guide explains what it is, where it appears, which symptoms matter and why removing it without medical guidance is not always helpful.
30 Aug 2026
Beetroot Hummus: A Complete Creamy and Balanced Recipe
Learn how to make a creamy beetroot hummus with exact measurements, texture tips and balanced acidity, garlic and tahini. Includes variations, storage advice, benefits and precautions.
27 Aug 2026
Mahanarayan Oil: a practical guide for joints and muscles
Mahanarayan oil is one of Ayurveda’s best-known massage oils for stiff, tired or overworked areas. This guide explains what it is, how to apply it safely, when it may be useful, and when it is better to avoid it or seek professional advice.
23 Aug 2026
Lactose Intolerance vs Sensitivity: Key Differences
Not every symptom after dairy means the same thing. This guide explains how to tell lactose intolerance, dairy sensitivity and milk allergy apart, with practical steps for safer everyday eating.
16 Aug 2026
Refined Sugar-Free Granola for Steady Energy
A crisp, satisfying homemade granola made without refined sugar and designed to support steadier energy through the morning. Includes exact quantities, baking guidance, variations, storage tips, and practical precautions.
13 Aug 2026
Udvartana: a guide to Ayurvedic dry powder massage
Udvartana is an Ayurvedic dry powder massage technique traditionally used to stimulate the skin and create a feeling of lightness. This guide explains how it is applied, which powders are commonly used, who may benefit from it and when it should be avoided.
9 Aug 2026
Vitamin D: Sunlight, Food Sources and Sensible Supplementation
Vitamin D supports bone, muscle and immune health, yet sunny weather does not always guarantee adequate levels. This guide explains how to approach sunlight, food sources and supplementation in a sensible, measured way.
2 Aug 2026
Homemade Miso Soup: A Simplified Traditional Method
Learn how to make homemade miso soup with a simple dashi, tofu, wakame and properly dissolved miso paste. A warm, light and flexible recipe for everyday meals.
30 Jul 2026
Brahmi Gotu Kola Oil: Head Massage and Focus Uses
Brahmi gotu kola oil is used in Ayurveda for head massage, scalp care and focus-supporting routines. This guide explains what it is, how to apply it safely, and when it may not be appropriate.
26 Jul 2026
Magnesium: Rich Foods and Signs of Deficiency
Magnesium supports muscle, nerve, bone and cardiovascular function, yet many diets do not include enough magnesium-rich foods. This guide explains the best food sources, possible signs of low intake and practical ways to include it wisely.
19 Jul 2026
Digestive Green Smoothie: Ingredients and Exact Ratios
A digestive green smoothie works best when the ratios are balanced: enough fiber, gentle acidity and a texture that is easy to drink. This guide includes exact measurements, variations, storage tips and precautions.
16 Jul 2026
Swedana: Herbal Steam Bath Explained
Swedana is an Ayurvedic therapeutic sweating technique that combines heat, steam and herbs. This guide explains what it is used for, how it is usually applied, key precautions, and the difference between doing it at home or in a professional setting.
12 Jul 2026
Sugar and Energy: Spikes, Crashes, and Better Options
Sugar can provide quick energy, but it may also lead to hunger, tiredness, and cravings soon after. This guide explains how glucose spikes work and which food choices support steadier energy throughout the day.
5 Jul 2026
Light Post-Yoga Dinner Recipes That Digest Well
After an evening yoga practice, dinner should help you refuel without feeling heavy. These three complete recipes include exact quantities, cooking times and practical variations for protein, digestion and satiety.
2 Jul 2026
Coconut oil in abhyanga: when it is the right choice
Coconut oil is not the universal oil for abhyanga: in Ayurveda it is considered cooling and is usually better suited to warm weather, Pitta tendencies or heat-sensitive skin. This guide explains when to use it, how to apply it and when another oil may be wiser.
28 Jun 2026
Omega-3 Without Fish: Realistic Options
Not eating fish does not mean giving up omega-3, but it is important to understand the difference between ALA, EPA and DHA. This guide covers plant sources, algae-based supplements, deficiency signs and practical precautions.
21 Jun 2026
Balanced Ayurvedic Breakfast: Three Simple Ideas
Three warm, digestible Ayurvedic breakfast ideas with exact ingredient amounts and clear steps. Includes dosha-based variations, storage tips, realistic benefits and precautions.
18 Jun 2026
Shirodhara: What It Is, Session Length and Common Effects
Shirodhara is an Ayurvedic therapy in which a continuous stream of warm oil is poured over the forehead to support deep relaxation. This guide explains how it is performed, how long it usually lasts, the effects commonly associated with it, and when to avoid it or seek professional advice.
14 Jun 2026
Iron in a Vegetarian Diet: Foods and Combinations That Improve Absorption
Plant-based iron is less readily absorbed than heme iron, but a well-planned vegetarian diet can meet daily needs. The key is choosing reliable sources, pairing them with vitamin C, and timing certain inhibitors away from iron-rich meals.
7 Jun 2026
Golden Milk: Recipe, Benefits and Best Time to Drink It
Golden milk combines turmeric, warming spices and milk or plant-based drink in a simple, comforting recipe. Learn the exact quantities, practical variations, storage tips and when it makes sense to drink it.
4 Jun 2026
Sesame Oil in Ayurveda: Uses, Quality and Precautions
Sesame oil is one of the most widely used oils in Ayurveda, especially for massage, oral care and oiling routines. This guide explains how it is used, what quality to choose and when it is better to avoid it or seek professional advice.
31 May 2026
Plant Protein: Complete Sources Without Overcomplicating It
Plant protein can cover daily needs when legumes, grains, soy foods, seeds and nuts are used with a little structure. This guide explains what complete protein means, practical portions and when to be more careful.
24 May 2026
Ayurvedic Kitchari: Basic Recipe and Dosha Variations
Kitchari is an Ayurvedic stew made with basmati rice, mung dal and gentle spices, valued for being nourishing and easy to digest. This guide includes exact quantities, cooking times and practical variations for vata, pitta and kapha.
21 May 2026
🥒 Homemade pickles: a simple and healthy way to take care of your diet
En un mundo donde cada vez buscamos volver a lo natural, los encurtidos resurgen como una opción simple, sabrosa y muy beneficiosa para nuestro bienestar. Lejos de ser solo un acompañamiento, los encurtidos pueden convertirse en un pequeño hábito diario que mejora tu digestión, enriquece tus comidas y te conecta con una forma más consciente de alimentarte.
2 May 2026
True Health According to Ayurveda
True Health According to Ayurveda Talking about "true health" from the perspective of Ayurveda involves embracing a much broader vision than merely the absence of symptoms. This ancient tradition understands health as a state of dynamic balance between the body, mind, senses, an…
22 Mar 2026
Wellness Trends in Spain 2026: Retreats to Watch
Explore the wellness trends that will define 2026 in Spain, from yoga retreats to digital detoxes.
3 Mar 2026
Guided Meditation for Beginners: 5 Techniques That Work
Discover five guided meditation techniques perfect for beginners that will help you achieve mental peace and deep relaxation.
3 Mar 2026
Benefits of Detox Retreats and Intermittent Fasting: Science Insights
Explore the benefits of detox retreats and intermittent fasting, backed by scientific evidence and safe recommendations.
3 Mar 2026
Weekend Wellness Getaways: How to Choose the Best One to Truly Disconnect
Weekend Wellness Getaways: How to Choose the Best One to Truly Disconnect Weekend wellness getaways have become one of the smartest ways to pause without having to rearrange half your life. Two or three days are enough to change your surroundings, slow down, and return with a de…
14 Feb 2026
How to Improve Your Gut Microbiota (Without Obsessing): A Practical and Realistic Guide
How to Improve Your Gut Microbiota (Without Obsessing): A Practical and Realistic Guide The gut microbiota — the community of microorganisms living in your digestive system — is not a small detail of health: it participates in fiber digestion, produces compounds like short-chain…
12 Jan 2026
How a Retreat Can Change Your Life (Without Promising Miracles)
How a Retreat Can Change Your Life (Without Promising Miracles) There are moments when you don’t need “more information,” another productivity routine, or a vacation week full of plans. What you need is space: to breathe, listen to what’s happening inside you, and regain a clear…
9 Dec 2025
Types of Meditation (and How to Choose the Best One for You)
Types of Meditation (and How to Choose the Best One for You) Choosing a meditation practice isn’t so much about finding “the best technique” as about finding the practice that fits your life situation, personality, and learning style. Some people connect with breath awareness; o…
4 Nov 2025
Types of Yoga and Which One Is Best for You
Types of Yoga and Which One Is Best for You Choosing among the different types of yoga may seem easy until you start comparing styles, rhythms, intensity levels, and approaches. Hatha, Vinyasa, Ashtanga, Yin, Kundalini, Iyengar, Restorative, Bikram, Rocket… the list is long, and…
29 Sept 2025
Benefits of Kefir: What It’s Good For, What the Evidence Says, and How to Take It Well
Benefits of Kefir: What It’s Good For, What the Evidence Says, and How to Take It Well Kefir has become one of those “back to basics” foods: simple, fermented, traditional, and especially interesting if you want to take care of your digestion and energy in a realistic way. But b…
27 Aug 2025
How to Start Meditating from Scratch
How to Start Meditating from Scratch Starting to meditate often seems harder than it actually is. Many people come to meditation thinking they need to empty their mind, sit for a long time, or do it “perfectly” from day one. However, what’s most helpful at the beginning is actua…
24 Jul 2025
Relationship between Microbiota and the Immune System: How the “Gut Ecosystem” Trains Your Defenses
Relationship between Microbiota and the Immune System: How the “Gut Ecosystem” Trains Your Defenses The microbiota (the trillions of microorganisms living with us, especially in the gut) is not an anecdotal detail: it actively participates in how the immune system responds, how…
19 Jun 2025
Nature Retreats vs. Urban Retreats: Differences
Nature Retreats vs. Urban Retreats: Differences Choosing between a nature retreat and an urban retreat is not just about the scenery. It changes the pace, the way you rest, the kind of silence, the logistics, the level of stimulation, and often even the type of practice that fit…
14 May 2025
Wellness Retreats in Andalusia: Complete Guide to Choosing Your Getaway (Beach, Mountains, Silence, and Spa)
Wellness Retreats in Andalusia: Complete Guide to Choosing Your Getaway (Beach, Mountains, Silence, and Spa) Andalusia is one of the most versatile destinations in Spain for a wellness retreat: it combines coast and mountains, quiet villages and protected nature, good connectivi…
11 Apr 2025
How to Discover Your Dosha
How to Discover Your Dosha Understanding your dosha is one of the most well-known gateways into Ayurveda, but also one of the most misunderstood. Many people look for their dosha as if searching for a fixed label, when in reality the Ayurvedic idea is more subtle: it’s not just…
8 Mar 2025
Ayurvedic Oils According to Your Dosha: A Practical Guide to Choosing the Best for Vata, Pitta, and Kapha
Ayurvedic Oils According to Your Dosha: A Practical Guide to Choosing the Best for Vata, Pitta, and Kapha Choosing an Ayurvedic oil is not just about scent or texture: in Ayurveda, oil is considered a tool to balance the body and support the daily routine (dinacharya), especiall…
1 Feb 2025
How to Adapt Your Daily Routine According to Your Dosha
How to Adapt Your Daily Routine According to Your Dosha Adapting your daily routine according to your dosha is one of the simplest ways to approach Ayurveda practically, without needing to make big changes all at once. Rather than following rigid rules, it’s about observing how…
27 Dec 2024
What Are Fermented Foods and Why Include Them in Your Diet
What Are Fermented Foods and Why Include Them in Your Diet Fermented foods have moved from being a traditional preservation method to occupying an increasingly prominent place in conversations about healthy eating. Yogurt, kefir, sauerkraut, miso, tempeh, kimchi, and kombucha ar…
24 Nov 2024
Meditation for Anxiety: Simple Techniques That Work (and How to Make Them a Habit)
Meditation for Anxiety: Simple Techniques That Work (and How to Make Them a Habit) Anxiety doesn’t always show up as “nervousness.” Sometimes it’s a pressure in the chest, a mind that won’t turn off, irritability, insomnia, or the feeling of always being on high alert. In that s…
21 Oct 2024
My Experience at a Wellness Retreat
My Experience at a Wellness Retreat Going to a wellness retreat sounds, from the outside, like “disconnecting for a few days.” The reality is more concrete: it’s more like creating conditions —time, relative silence, a gentle routine, good food, nature, and guided practices— so…
16 Sept 2024
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