Where are you located?

Hari OM Yoga & Ayurveda is located in the beautiful hills on the back of Tamarindo, Guanacaste, Costa Rica. We are surrounded by lush nature and are only a short drive to the beach.

Do I need previous yoga experience for your trainings or retreats?

No! Our Yoga Teacher Trainings and retreats are open and welcoming to all levels, from complete beginners eager to start their journey to advanced practitioners looking to deepen their understanding and practice.

Are meals and accommodations included in residential programs?

Yes, all of our residential Yoga Teacher Trainings and retreats include comfortable accommodations at our Yoga Ashram Retreat Center and healthy, nourishing, vegan/vegetarian meals prepared with local ingredients.

How do I register for a program or retreat?

To register, please visit the specific page for the program or retreat you are interested in and click the 'Learn More,' 'Apply Now,' or 'Reserve Your Spot' button. This will guide you through our simple registration form and deposit payment process. You can also contact us directly for assistance.

Golden Milk (Haldi Doodh) for Deep Sleep

In the quiet stillness of a January night, there is perhaps no ritual more grounding than preparing a warm mug of Golden Milk, or Haldi Doodh. This ancient Ayurvedic elixir has been used for millennia not just for its vibrant color, but for its profound ability to soothe the nervous system, reduce inflammation, and prepare the body for a deep, restorative sleep.

Ingredients:

2 cups of milk (Dairy, almond, coconut, or oat milk all work beautifully)
1 teaspoon turmeric powder (The star anti-inflammatory ingredient)
1/2 teaspoon cinnamon powder (For blood sugar balance and warmth)
1/4 teaspoon ground ginger (To support digestion)
A pinch of black pepper (Crucial for activating the curcumin in turmeric)
1 teaspoon raw honey or maple syrup (Optional, added after cooling slightly)
1/2 teaspoon coconut oil or ghee (Healthy fats help with absorption)

Instructions:

Combine Ingredients: In a small saucepan, combine the milk, turmeric, cinnamon, ginger, black pepper, and coconut oil (or ghee).
Warm Gently: Whisk the mixture over medium-low heat. Bring it to a gentle simmer, but avoid a rolling boil to preserve the nutrients.
Infuse: Let the mixture simmer for about 5–10 minutes, whisking occasionally. This allows the spices to fully release their essence and warmth.
Cool and Sweeten: Remove from heat and allow it to cool to a drinkable temperature. If using honey, add it now (Ayurveda recommends never boiling honey as it changes its properties).
Sip Mindfully: Pour into your favorite mug, sprinkle a little extra cinnamon on top, and enjoy about 30–60 minutes before bed.

The Ayurvedic Wisdom Behind Golden Milk

Anti-Inflammatory Power:

Curcumin, the active compound in turmeric, is one of nature's most potent anti-inflammatories. Combined with black pepper (which increases absorption by 2,000%) and a healthy fat, it helps calm systemic inflammation that can often disrupt sleep.

A Natural Sedative:

Warm milk contains tryptophan and melatonin precursors. When combined with the grounding qualities of nutmeg or cinnamon, it acts as a gentle sedative for the mind, pacifying Vata dosha—which is often the culprit behind racing thoughts at night.

Digestive Support:

The ginger and turmeric support "Agni" (digestive fire) without being over-stimulating, ensuring that your body isn't working too hard to process food while you sleep.

Make this a part of your nightly "Dinacharya" (daily routine) to experience more vibrant mornings and peaceful nights.

Want to Learn More Ayurvedic Rituals?

Join us in Costa Rica for an immersion into the Ayurvedic lifestyle.