{"version":"https://jsonfeed.org/version/1","title":"Flow and Food Yoga & Ayurveda in Canberra","home_page_url":"https://flowandfood.com.au","description":"Flow and Food Yoga & Ayurveda in Canberra","author":{"name":"Flow and Food Yoga & Ayurveda in Canberra"},"items":[{"id":"https://flowandfood.com.au/recipes-and-blog/f/the-power-of-routine-why-consistency-changes-everything","html_content":"

By Tracey Murray · 14 October 2026

","url":"https://flowandfood.com.au/recipes-and-blog/f/the-power-of-routine-why-consistency-changes-everything","title":"The Power of Routine: Why Consistency Changes Everything","summary":"By Tracey Murray · 14 October 2026","date_modified":"2026-10-14T04:38:58Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/september-member-update-l-flow-and-food","html_content":"

Hello friends, Spring has sprung, and oh boy, what a beautiful week it is!

","url":"https://flowandfood.com.au/recipes-and-blog/f/september-member-update-l-flow-and-food","title":"September Member Update l Flow and Food","summary":"Hello friends, Spring has sprung, and oh boy, what a beautiful week it is!","date_modified":"2026-09-04T05:21:37Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/ease-tension-and-sleep-practice-hatha-with-nidra","html_content":"

Yoga Nidra, or "yogic sleep," is a guided meditation practice done lying down that induces a profound state of conscious relaxation. It shifts the nervous system from a stress response into rest-and-digest mode, offering...

","url":"https://flowandfood.com.au/recipes-and-blog/f/ease-tension-and-sleep-practice-hatha-with-nidra","title":"Ease tension and sleep: Yoga Nidra | Flow and Food","summary":"Yoga Nidra, or \"yogic sleep,\" is a guided meditation practice done lying down that induces a profound state of conscious relaxation. It shifts the nervous system from a stress response into rest-and-digest mode, offering...","date_modified":"2026-08-20T02:52:48Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/yoga-and-dinner-night","html_content":"

You're invited to join us on our Boxing Day public holiday this year to take a moment to pause, feel and be fed! Yoga and Dinner Night is a genuine evening of being held, with gentle guidance and quality, delicious nouri...

","url":"https://flowandfood.com.au/recipes-and-blog/f/yoga-and-dinner-night","title":"Yoga and Dinner Night: Special Event | Flow and Food","summary":"You're invited to join us on our Boxing Day public holiday this year to take a moment to pause, feel and be fed! Yoga and Dinner Night is a genuine evening of being held, with gentle guidance and quality, delicious nouri...","date_modified":"2026-08-12T04:24:40Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/yoga-and-ayurveda-for-beginners-course","html_content":"

Join Yoga Practitioner and Ayurveda Health Advisor, Tracey Murray this winter for 5 consecutive weeks to learn the essentials of Hatha Yoga and the principles of Ayurveda so you can step more into your life and start to ...

","url":"https://flowandfood.com.au/recipes-and-blog/f/yoga-and-ayurveda-for-beginners-course","title":"Yoga and Ayurveda for Beginners | Flow and Food","summary":"Join Yoga Practitioner and Ayurveda Health Advisor, Tracey Murray this winter for 5 consecutive weeks to learn the essentials of Hatha Yoga and the principles of Ayurveda so you can step more into your life and start to ...","date_modified":"2026-06-25T06:21:43Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/june-studio-update","html_content":"

Winter is the end of a cycle and we are amid the elements of Air and Ether/Space. I just spent a week north of NSW in the beautiful Byron Bay exploring local food, beach walks with squish, meditation in the sun and two c...

","url":"https://flowandfood.com.au/recipes-and-blog/f/june-studio-update","title":"June Member Update | Flow and Food","summary":"Winter is the end of a cycle and we are amid the elements of Air and Ether/Space. I just spent a week north of NSW in the beautiful Byron Bay exploring local food, beach walks with squish, meditation in the sun and two c...","date_modified":"2026-06-25T06:18:08Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/may-update","html_content":"

Dear community, we were so thrilled to share 3 days with 20 of you in the Yass Valley in March. Revive and Reset with Yoga and Ayurveda was a wonderful experience!

","url":"https://flowandfood.com.au/recipes-and-blog/f/may-update","title":"May Member Update | Flow and Food","summary":"Dear community, we were so thrilled to share 3 days with 20 of you in the Yass Valley in March. Revive and Reset with Yoga and Ayurveda was a wonderful experience!","date_modified":"2026-05-05T02:53:56Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/i-was-avoiding-my-own-life-how-my-agni-reset-brought-me-home","html_content":"

A personal reflection by Flow and Food Member, Sarah Malone about her experience with Flow and Food Yoga and Ayurveda and how a 7-day Agni digestive reset supported by Tracey Murray, brought her back to her Self.

","url":"https://flowandfood.com.au/recipes-and-blog/f/i-was-avoiding-my-own-life-how-my-agni-reset-brought-me-home","title":"Agni Reset: How Ayurveda Brought Me Home | Flow and Food","summary":"A personal reflection by Flow and Food Member, Sarah Malone about her experience with Flow and Food Yoga and Ayurveda and how a 7-day Agni digestive reset supported by Tracey Murray, brought her back to her Self.","date_modified":"2026-04-28T05:42:05Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/ayurveda-in-autumn-recipes-and-wisdom","html_content":"

As the vibrant heat of summer fades into the crisp, dry air of autumn, Ayurveda teaches us that this seasonal transition deeply influences our balance.

","url":"https://flowandfood.com.au/recipes-and-blog/f/ayurveda-in-autumn-recipes-and-wisdom","title":"Ayurveda in Autumn: Recipes & Wisdom | Flow and Food","summary":"As the vibrant heat of summer fades into the crisp, dry air of autumn, Ayurveda teaches us that this seasonal transition deeply influences our balance.","date_modified":"2026-04-28T04:25:58Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/date-and-ginger-cookies","html_content":"

With these bikkies, ancient wisdom meets modern indulgence. By blending the natural sweetness of fresh Medjool dates with the warming, invigorating spice of ginger, these Ayurvedic biscuits offer a delightful twist on tr...

","url":"https://flowandfood.com.au/recipes-and-blog/f/date-and-ginger-cookies","title":"Date and Ginger Biscuit Recipe | Flow and Food","summary":"With these bikkies, ancient wisdom meets modern indulgence. By blending the natural sweetness of fresh Medjool dates with the warming, invigorating spice of ginger, these Ayurvedic biscuits offer a delightful twist on tr...","date_modified":"2026-03-04T22:25:57Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/march-studio-update","html_content":"

Dear wonderful community, That was a long, hot summer - especially for us Canberrans who really can't stand humidity, right? Welcome officially to Autumn. Even though it is still warm and quite wet this week, Autumn will...

","url":"https://flowandfood.com.au/recipes-and-blog/f/march-studio-update","title":"March Member Update l Flow and Food","summary":"Dear wonderful community, That was a long, hot summer - especially for us Canberrans who really can't stand humidity, right? Welcome officially to Autumn. Even though it is still warm and quite wet this week, Autumn will...","date_modified":"2026-03-04T22:02:49Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/benefits-of-chewing-food-properly","html_content":"

Imagine unlocking a transformation in your well-being simply through the way you chew. Proper chewing is more than just a basic eating habit—it’s the gateway to improved digestion, nutrient absorption, and overall health...

","url":"https://flowandfood.com.au/recipes-and-blog/f/benefits-of-chewing-food-properly","title":"Benefits of Chewing Food Properly | Flow and Food","summary":"Imagine unlocking a transformation in your well-being simply through the way you chew. Proper chewing is more than just a basic eating habit—it’s the gateway to improved digestion, nutrient absorption, and overall health...","date_modified":"2026-03-03T04:06:23Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/understanding-the-six-tastes","html_content":"

In Yoga and Ayurveda, we cultivate our connection with our senses to experience life more fully. Our sense of taste offers a unique experience that should be nurtured and cared for.

","url":"https://flowandfood.com.au/recipes-and-blog/f/understanding-the-six-tastes","title":"The Six Tastes in Ayurveda: A Guide to Balanced Eating","summary":"In Yoga and Ayurveda, we cultivate our connection with our senses to experience life more fully. Our sense of taste offers a unique experience that should be nurtured and cared for.","date_modified":"2025-09-01T02:49:52Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/yoga-proven-to-improve-mental-health-and-reduce-stress","html_content":"

While yoga cannot change our external stressors, it can allow us to respond rather than react to stress. Yoga can counteract the harmful physical effects of stress and lead to changes in the body, brain, and mind that in...

","url":"https://flowandfood.com.au/recipes-and-blog/f/yoga-proven-to-improve-mental-health-and-reduce-stress","title":"Yoga improves mental health and reduces stress l Flow and Food","summary":"While yoga cannot change our external stressors, it can allow us to respond rather than react to stress. Yoga can counteract the harmful physical effects of stress and lead to changes in the body, brain, and mind that in...","date_modified":"2025-06-18T05:31:55Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/things-to-consider-before-you-come-to-yoga","html_content":"

I want to share some advice and guidelines about attending studio yoga classes. Or at home, or anywhere, really. If you're curious or if practice raises things for you (feelings, emotions, sensations), that's great. That...

","url":"https://flowandfood.com.au/recipes-and-blog/f/things-to-consider-before-you-come-to-yoga","title":"Before Your Yoga Class: What to Expect | Flow and Food","summary":"I want to share some advice and guidelines about attending studio yoga classes. Or at home, or anywhere, really. If you're curious or if practice raises things for you (feelings, emotions, sensations), that's great. That...","date_modified":"2025-04-11T06:58:06Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/sweet-potato-and-date-loaf","html_content":"

By Tracey Murray - Feeling a bit up in the air? A bit frazzled? Help ground yourself with a few seated fold postures and a slice of this divine sweet potato bread for brekkie.

","url":"https://flowandfood.com.au/recipes-and-blog/f/sweet-potato-and-date-loaf","title":"Sweet Potato and Date Loaf Recipe | Flow and Food","summary":"By Tracey Murray - Feeling a bit up in the air? A bit frazzled? Help ground yourself with a few seated fold postures and a slice of this divine sweet potato bread for brekkie.","date_modified":"2025-02-12T01:00:00Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/nutty-dukkah","html_content":"

By Tracey Murray - Elevate your meals with this wonderful, spiced Ayurvedic dukkah to top your lunches, soups, nourishing or cleansing vegetables, meats or breakfast.

","url":"https://flowandfood.com.au/recipes-and-blog/f/nutty-dukkah","title":"Nutty Dukkah Recipe | Ayurvedic Spiced Topping","summary":"By Tracey Murray - Elevate your meals with this wonderful, spiced Ayurvedic dukkah to top your lunches, soups, nourishing or cleansing vegetables, meats or breakfast.","date_modified":"2024-10-20T22:00:00Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/almond-milk","html_content":"

By Tracey Murray - My all natural, clean, simple nut milk.

","url":"https://flowandfood.com.au/recipes-and-blog/f/almond-milk","title":"Simple Almond Milk Recipe | Flow and Food","summary":"By Tracey Murray - My all natural, clean, simple nut milk.","date_modified":"2024-10-14T22:00:00Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/black-buckwheat-porridge","html_content":"

By Tracey Murray - A nourishing and sweet packed cooked breakfast that is simple but has a lot of flavour going on that will leave you sustained and fulfilled.

","url":"https://flowandfood.com.au/recipes-and-blog/f/black-buckwheat-porridge","title":"Black Buckwheat Porridge Recipe | Flow and Food","summary":"By Tracey Murray - A nourishing and sweet packed cooked breakfast that is simple but has a lot of flavour going on that will leave you sustained and fulfilled.","date_modified":"2024-10-10T05:22:49Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/spring-seasonal-workshop-2024","html_content":"

By Tracey Murray - An intimate group of members from Mandala Studio gathered with me during Spring 2024 for a full day of learning, connection, knowledge and practice. It was at my seasonal workshop / day retreat, Flow-C...

","url":"https://flowandfood.com.au/recipes-and-blog/f/spring-seasonal-workshop-2024","title":"Spring Seasonal Workshop 2024 | Flow and Food","summary":"By Tracey Murray - An intimate group of members from Mandala Studio gathered with me during Spring 2024 for a full day of learning, connection, knowledge and practice. It was at my seasonal workshop / day retreat, Flow-C...","date_modified":"2024-10-10T04:58:46Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/spiced-buckwheat-dropped-scones","html_content":"

By Tracey Murray - These dropped scones - AKA pikelets - are cute way to start your day. They're nourishing, aromatic, moist and filled with sweet spicy goodies.

","url":"https://flowandfood.com.au/recipes-and-blog/f/spiced-buckwheat-dropped-scones","title":"Spiced Buckwheat Dropped Scones (Pikelets) | Flow and Food","summary":"By Tracey Murray - These dropped scones - AKA pikelets - are cute way to start your day. They're nourishing, aromatic, moist and filled with sweet spicy goodies.","date_modified":"2024-10-10T04:18:37Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/the-experience-of-true-health","html_content":"

By Tracey Murray - In modern thinking, health or being healthy has often been defined as the absence of disease or illness. This is not actually health. We have been trained to ignore symptoms, when they are the initial ...

","url":"https://flowandfood.com.au/recipes-and-blog/f/the-experience-of-true-health","title":"Your Experience of True Health | Flow and Food","summary":"By Tracey Murray - In modern thinking, health or being healthy has often been defined as the absence of disease or illness. This is not actually health. We have been trained to ignore symptoms, when they are the initial ...","date_modified":"2024-05-29T07:13:01Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/cause-and-effect---your-choices-and-personal-responsibility","html_content":"

By Tracey Murray - Ayurveda, with its basis in Samkhya philosophy, reflects the principle of causation. Nothing exists without cause; and cause and effect are naturally connected. As is the cause, so is the effect.

","url":"https://flowandfood.com.au/recipes-and-blog/f/cause-and-effect---your-choices-and-personal-responsibility","title":"Cause, Effect, Choices & Personal Responsibility | Flow and Food","summary":"By Tracey Murray - Ayurveda, with its basis in Samkhya philosophy, reflects the principle of causation. Nothing exists without cause; and cause and effect are naturally connected. As is the cause, so is the effect.","date_modified":"2024-05-21T07:40:08Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/finding-your-vibe-navigating-yoga-as-a-beginner","html_content":"

By Tracey Murray - Deciding to book a yoga class can feel exciting yet daunting. We’ve all been there. Our yoga journey as beginners sounds all too familiar.

","url":"https://flowandfood.com.au/recipes-and-blog/f/finding-your-vibe-navigating-yoga-as-a-beginner","title":"Yoga for Beginners in Canberra: Find Your Vibe | Flow and Food","summary":"By Tracey Murray - Deciding to book a yoga class can feel exciting yet daunting. We’ve all been there. Our yoga journey as beginners sounds all too familiar.","date_modified":"2024-04-09T05:07:05Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/elevate-your-wellbeing-holistic-benefits-of-yoga-and-ayurveda","html_content":"

By Tracey Murray - In today's fast-paced world, stress and business seems to be a common companion to modern lifestyles. So finding solace and restoring balance to your being is essential to your wellness. There are a my...

","url":"https://flowandfood.com.au/recipes-and-blog/f/elevate-your-wellbeing-holistic-benefits-of-yoga-and-ayurveda","title":"Benefits of Yoga and Ayurveda | Flow and Food","summary":"By Tracey Murray - In today's fast-paced world, stress and business seems to be a common companion to modern lifestyles. So finding solace and restoring balance to your being is essential to your wellness. There are a my...","date_modified":"2024-04-08T07:18:30Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/ghee-glorious-ghee","html_content":"

By Tracey Murray - Is homemade ghee good for health? Ghee is an amazing substance with many benefits for our body and mind. It has been used in Ayurveda for thousands of years due to its numerous health benefits and medi...

","url":"https://flowandfood.com.au/recipes-and-blog/f/ghee-glorious-ghee","title":"How to Make Homemade Ghee: Benefits & Ayurvedic Uses","summary":"By Tracey Murray - Is homemade ghee good for health? Ghee is an amazing substance with many benefits for our body and mind. It has been used in Ayurveda for thousands of years due to its numerous health benefits and medi...","date_modified":"2024-01-15T03:24:42Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/changing-seasons-greetings","html_content":"

By Tracey Murray - We’ve changed season to summer and it’s already hot, steamy and stormy out there. The days are getting longer, there is more light and this gives us an opportunity to open ourselves up, move more and b...

","url":"https://flowandfood.com.au/recipes-and-blog/f/changing-seasons-greetings","title":"Summer Ayurveda: Balance Pitta Dosha | Flow and Food","summary":"By Tracey Murray - We’ve changed season to summer and it’s already hot, steamy and stormy out there. The days are getting longer, there is more light and this gives us an opportunity to open ourselves up, move more and b...","date_modified":"2023-12-11T11:06:17Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/connecting-with-your-sadhana","html_content":"

By Tracey Murray - Many people get caught up or confused in what a Sadhana is or what a yoga practice is, what you need to do, how much time it takes or what it looks like.

","url":"https://flowandfood.com.au/recipes-and-blog/f/connecting-with-your-sadhana","title":"What is 'Sadhana'? l Flow and Food","summary":"By Tracey Murray - Many people get caught up or confused in what a Sadhana is or what a yoga practice is, what you need to do, how much time it takes or what it looks like.","date_modified":"2023-11-08T21:26:15Z"},{"id":"https://flowandfood.com.au/recipes-and-blog/f/the-yoga-of-food","html_content":"

Yoga and food are interconnected. In yoga, we pay attention to our body, mind and feelings to get a sense of how our actions influence how we feel and how we think. We’re mindful, intentional and we connect mind and body...

","url":"https://flowandfood.com.au/recipes-and-blog/f/the-yoga-of-food","title":"The yoga of food and energetics of life l Flow and Food","summary":"Yoga and food are interconnected. In yoga, we pay attention to our body, mind and feelings to get a sense of how our actions influence how we feel and how we think. We’re mindful, intentional and we connect mind and body...","date_modified":"2023-04-12T08:00:05Z"}]}