Bringing Ritual Back to the Practice

If you’ve been wondering how to use herbs in your yoga practice, you’re not alone.

Most yoga practices focus on what happens on the mat — the poses, the breath, the sequence.

But over time, many of us begin to feel that something is missing, not in the practice itself, but in the space around it.

The deeper shift often happens outside the poses.

It happens in how you arrive. How you soften. How you create a sense of safety in your body.

This is where herbs for yoga practice come in — not as something to “add on”, but as a way to return yoga to its roots as a lived, embodied ritual.

Working with plants invites slowness. It invites presence. It gently supports the nervous system in ways that make the practice feel less like something you do, and more like something you enter.

Below are five simple, accessible ways to begin weaving herbs into your yoga practice.

A Personal Note on Working with Herbs

My path into herbalism didn’t come from a straight line — it came from searching.

After my time in the U.S. Marine Corps, I experienced health challenges connected to toxin exposure, including reproductive struggles that left me looking for answers that didn’t fully exist within conventional care.

That search led me to the plants.

What began as curiosity became a deep relationship with herbal medicine and a completely different way of understanding the body.

So when I share ways to work with herbs in a yoga practice, it’s not just theoretical.

It’s grounded in lived experience — what I’ve seen, what I’ve practiced, and what I continue to return to.

How Can You Use Herbs in a Yoga Practice?

You can use herbs in a yoga practice by drinking herbal tea before or after, using aromatics during meditation, creating simple rituals, and working with herbs to support relaxation and focus.

Why Use Herbs in a Yoga Practice?

Working with plants invites something most of us are missing:

• slowness
• presence
• a sense of relationship

Herbs gently support the nervous system by helping your practice feel less like something you do and more like something you enter.

A Note on Safety

Herbs are powerful, and not every herb is right for every body. If you are pregnant, nursing, taking medication, or managing a health condition, check with a qualified herbalist or your healthcare provider before working with the plants below. Mugwort in particular is traditionally avoided during pregnancy. When in doubt, start gently and go slow — that’s part of the practice too.

1. Start Your Practice with Herbal Tea

One of the most grounding ways to begin is by creating a small pause before you step onto the mat.

Brewing a cup of tea in this way helps signal safety to the body before movement begins.

In my own practice, herbal tea was one of the first ways I began reconnecting with my body — simple, but surprisingly powerful.

Some supportive herbs:

Skullcap (Scutellaria lateriflora) – deeply calming for an overactive nervous system

“Skullcap excels at relieving acute and intense situations of stress and anxiety. It’s calming and soothing to the nervous system and its effects can be felt immediately. …It can be taken long term to broadly support the nervous system and help to reduce the negative effects of chronic stress. As a nerve tonic, it can help people who have been through prolonged periods of stress and feel like their nerves are constantly on edge.” Rosalee de la Forêt:Skullcap Uses and Plant Monograph

Gotu Kola (Centella asiatica) – a gently cooling, clarifying herb that supports clarity, steady awareness and a focused meditative state

Traditionally valued in many herbal systems, it’s often used to help ease brain fog and scattered attention, offering a sense of calm alertness that pairs beautifully with breathwork and stillness. In a more holistic sense, it’s also known for supporting connective tissue and overall resilience in the body, making it a quiet but powerful ally for practices that invite both presence and integration.

Lavender (Lavandula angustifolia) – a gentle, aromatic ally that softens tension and invites relaxation

Known for its ability to calm the nervous system, it can be especially supportive during times of emotional overwhelm, restlessness, or mental fatigue. Whether sipped as a tea or experienced through scent, lavender encourages relaxation, supports more restful sleep, and helps create a sense of spaciousness.

Sit with your tea for a few moments before your yoga practice. Feel the warmth in your hands. Notice your breath slowing.

In this way, this simple act helps shift your body out of “doing mode” and into a more receptive, parasympathetic state.

This is where the practice begins.

2. Use Aromatics During Meditation or Savasana

Scent is one of the fastest ways to influence the nervous system.

Using herbs during savasana or meditation helps your body associate scent with rest and safety.

Over time, I’ve seen how certain plants consistently support a deeper sense of stillness — both in my own practice and in the people I work with.

A few beautiful options:

Lavender (oil, spray, or dried)

Lavender is calming, heart opening and widely accessible

Mugwort (burned gently as incense)

Mugwort supports introspection and inner awareness. Its botanical name, Artemisia vulgaris, is linked to Artemis, the moon-associated goddess of instinct and wild knowing. 

In practice, Mugwort is thought to gently open the doorway to deeper awareness, inviting insight from the subconscious and illuminating what has long been tucked away. 

In this way, it can support reflection, helping you process past experiences with greater clarity, softness, and a sense of integration. 

Take a deeper dive into Mugwort through Evolutionary Herbalism’s Herb of Dreams: https://www.evolutionaryherbalism.com

Palo Santo (oil, spray or burned gently)

Palo Santo is grounding and space-clearing. It is often translated as “sacred” or “holy wood” and it has long been used in ritual for its grounding and clearing qualities. 

When burned mindfully, its warm, resinous aroma can help shift the energy of a space, inviting a sense of calm, presence, and subtle connection… to breath, to body, to something ancestral or deeply rooted.

It’s often worked with to release stagnant or heavy energy, creating a more centered environment that supports meditation, reflection, and nervous system ease.

You don’t need much—just a subtle presence in the space.

Let the scent become an anchor. Something your body begins to associate with rest, safety, and stillness.

3. Create a Simple Yoga Ritual with Herbs

This is where your practice becomes personal.

It can be as simple as:

• lighting a small bundle of herbs
• setting an intention
• placing your hands on your heart before you begin
• or sitting quietly for a few minutes after your practice ends

Herbs like Mugwort or Palo Santo can be used here to mark the beginning or closing of your practice space.

This is something I return to often — especially when I feel disconnected or overwhelmed.

Over time, these small rituals create a felt sense of: “this is where I return to myself.”

They help your practice extend beyond movement – and into something more personal, intuitive, and grounding.

4. Work with Herbs to Deepen Meditation

Some herbs have a long history of supporting meditative awareness, subtle perception, and inner stillness.

Two espeically supportive allies:

• Gotu Kola – clarity + sustained attention
• Mugwort – intuition + inner imagery

You can:

• drink them as tea
• place them nearby
• simply hold them and breathe, letting the scent anchor your attention

Rather than expecting a dramatic shift, think of these herbs as gentle companions.

This is one of the simplest ways to explore herbs for yoga practice without overcomplicating your routine.

They don’t force the experience.
They support your ability to stay with it.

5. Burning or Smoking Herbs (Optional & Intentional)

In some traditions, herbs are burned or smoked ceremonially as a way to connect breath, body, and plant medicine.

For those who feel called to this practice, herbs like:

• Skullcap – mild and calming
• Mugwort – introspective and dreamlike

may be used in small, mindful ways. (If you are pregnant, nursing, or have a respiratory condition, skip smoking herbs entirely — see the safety note above.)

It’s important to approach this with intention, awareness, and respect for your body. This path isn’t necessary for everyone—and there are many equally powerful ways to work with plants.

Burning herbs as incense can offer a similar experience without inhalation.

What I’ve Seen Working with Herbs

One of the things I’ve noticed, both in my own life and in working with others, is that it’s rarely the complex practices that create the biggest shifts.

It’s the simple, consistent ones.

Sitting with a cup of tea. Pausing before practice. Creating small moments of intentional stillness.

These are the things that begin to regulate the nervous system.

That create a sense of safety in the body.

And over time, that’s what allows a practice to deepen — not through effort, but through relationship.

This is the heart of what we explore at the Herbalism & Yoga Retreat in Oregon — yoga, plant medicine, and nature woven into one experience. Explore the retreat

What This Changes in Your Practice

You don’t deepen your yoga practice by doing more poses.

You deepen it by changing your relationship to your body.

By creating safety. By inviting slowness. By allowing space for awareness to unfold naturally.

Herbs support this gently by helping shift the body out of chronic stress and into a state where presence becomes more accessible.

Over time, your practice begins to feel less like something structure… and more like something you inhabit.

What You May Start to Notice

When you begin weaving herbs into your yoga practice, something subtle begins to shift.

You may notice:

• your breath deepening more naturally
• your body softening more quickly
• your mind settling without force

And perhaps most importantly — a sense of relationship.

To the plants. To the practice. To yourself.

If you’d like to explore more, you can read my guide on calming herbs for anxiety and stress relief here.

FAQ: Herbs for Yoga Practice

What are the best herbs for yoga practice?

Lavender, skullcap, and gotu kola are commonly used to support relaxation, nervous system regulation, and focus.

Can herbs help with meditation?

Yes. Herbs like mugwort and gotu kola can support deeper awareness, clarity, and relaxation.

Do I need experience with herbs?

No. You can begin with simple practices like herbal tea or aromatics.

Are herbs safe to use during pregnancy or while breastfeeding?

Not always. Several calming herbs, mugwort in particular, are traditionally avoided during pregnancy. If you are pregnant, nursing, taking medication, or managing a health condition, check with a qualified herbalist or your healthcare provider before beginning.

What herbs are best for relaxation and sleep?

Lavender and skullcap are gentle, widely used choices for calming an overactive nervous system and easing into rest.

How do I make herbal tea for yoga or meditation?

Steep about one teaspoon of dried herb (or one tea bag) in hot water for five to ten minutes, then sit with it before or after your practice. The pause matters as much as the tea.

Can I burn herbs indoors safely?

Yes, in a well-ventilated space and in a fireproof dish. If you’d rather not inhale smoke, burning herbs as incense or using aromatics offers a similar effect without inhalation.

A Gentle Invitation

If this way of practicing speaks to you —

There’s a space where this comes to life in a deeper, more embodied way.

A place where yoga, herbalism, and nature are woven together — not as separate practices, but as one experience.

Not just the poses. But the spaces in between them.

Explore the Herbalism & Yoga Retreat in Oregon

The post Herbs for Yoga Practice: 5 Simple Ways to Deepen Calm & Connection appeared first on Ambuja Yoga.

Create Your Own Calm

3 Calming Herbs for Anxiety You Can Grow at Home
By Lisa LeCuyer Kofakis, MH, NBC-HWC

Most women don’t need another productivity hack.
They need somewhere to put their nervous system down.

What I’ve found, both in my own life and in working with women, is this:
Stress often creates a disconnection from our bodies and the present moment. It also pulls us away from the natural rhythms that once grounded us.

 I love growing herbs for anxiety, especially during seasons of stress. The act alone is the first step in the process. 

And this is where nature becomes medicine.

Not in a complicated, overwhelming way, but in simple, daily rituals that gently bring you back to yourself. When we’re stressed, adding on tasks that feel overwhelming, even those meant to help, will do us no good.

Growing herbs for anxiety and stress is a ritual that can be simple and gentle, without adding to our overloaded lives. 

What Are the Best Herbs for Anxiety You Can Grow at Home?

If you’re looking for natural ways to support anxiety and stress, these are three of the most effective and accessible calming herbs you can grow at home:

• Passionflower – for racing thoughts and restlessness
• California Poppy – for relaxation and sleep
• Holy Basil (Tulsi) – for chronic stress and emotional fatigue

These herbs support the nervous system gently, helping your body regulate rather than forcing it to calm down.

Why Growing Your Own Calming Herbs Works

You don’t heal your nervous system by forcing it to calm down.
You heal it by giving it somewhere safe to land.

Working with herbs by planting them, touching the soil, brushing your hands across their leaves, and  inhaling their scent creates a sensory experience that regulates your body in a way no quick fix ever could. Research continues to support the role of plant-based therapies in nervous system regulation, as noted by the National Institutes of Health. 

Growing your own herbs offers:

• Sensory grounding — the feel of soil, the scent of leaves, the rhythm of watering
• A sense of control — tending something small and manageable in a chaotic world
• Connection — to nature, to your body, to something slower and more intentional
• Rhythm and ritual — like yoga & meditation, the daily care brings you back to the present moment 

This is slow medicine.

It’s not about doing more, but about softening into something that’s already here.

3 Calming Herbs for Anxiety You Can Grow at Home

These are some of my favorite herbs to support the nervous system. They are gentle, effective, and beautifully accessible.

1. Passionflower (Passiflora incarnata)

As a nervine, passionflower is a deeply calming herb for anxiety. 

Passionflower is best for:

• Racing thoughts
• Restlessness
• “Tired but wired” feeling. 
• Nervous tension

Growing tips:

• Perennial in warmer climates
• Loves full sun to partial shade
• A climbing vine—does best with a trellis or support
• In colder climates, it can be grown in pots on your patio, or in the garden as an annual
• I grow this in a dedicated pot every year in my garden and harvest the flowers at the end of the season

Highlights: Passionflower is a cooling nervine, a mild sedative and helpful for nervous headaches, agitation and wakefulness from mental worry. A great herb for anxiety.

Energetics + Reflection

Passionflower invites surrender.

A beautiful companion to meditation—especially when you’re learning to release control and soften mental overactivity.

Herb of Neptune:

• Symbol of surrender, sacrifice and crucifixion of the ego
• Is there a need to suspend actions that aren’t aligned to your spiritual path? Honor your intuition.

2. California Poppy (Eschscholzia californica)

A gentle herbal remedy for anxiety that supports relaxation and sleep without heaviness.

Best for:

• Mild anxiety
• Insomnia
• Nervous system tension

Growing notes:

• Annual (but self-seeds easily – even in colder climates)
• Thrives in full sun and poor, well-drained soil
• Very low maintenance

Highlights: California Poppy is a mild sedative, pain reliever and helpful for nervous tension, insomnia, mild anxiety and headaches.

Energetics + Reflection:
Connected to dreamtime and subconscious release.

A perfect ally for evening rituals, paired with restorative yoga or breathwork before sleep.

Herb of Neptune:

• Embodies the mystical magic of dreamtime
• Can you use support in releasing unhealthy relationships and align to new intentions?

3. Holy Basil / Tulsi (Ocimum tenuiflorum)

Holy Basil is one of the best adaptogenic herbs for chronic stress and burnout. This adaptogen helps your body respond to stress more gracefully.

Best for:

• Emotional fatigue
• Adrenal stress
• Overwhelm

Growing notes:

• Annual in most climates, but does self-seed, if you don’t clean up your garden beds, like me!
• Loves warmth and full sun
• Great in containers or raised beds

Highlights: Holy Basil is cooling and drying. It’s helpful for chronic stress, burnout, emotional fatigue, a “closed” mind or heart, hypertension and nausea.  It’s especially beneficial for adrenal stress.

Energetics + reflection:
Tulsi is often called a spiritual rejuvenator.

It pairs beautifully with daily meditation—helping you come back to center, again and again.

Herb of Mercury:

• Teaches us that the key to abundance and wisdom is to live and create from a place of wonder and innocence.
• Holy Basil represents true wealth and prosperity.
• Tune into deeper realities that abound around you; be spontaneous and celebrate your temple, just as you are!

Simple Ways to Grow Medicinal Herbs at Home

You don’t need a perfect garden to begin.

Start with what feels manageable.

Start small. Start simple.

Container Gardening

Perfect if you’re short on space or just starting out.

• Ideal for any of these three stress reducing herbs
• Keep near your door or kitchen for easy daily connection

Raised Beds

Great for growing multiple herbs together.

• Allows better soil control and drainage
• Passionflower likes to be supported with a trellis

Indoor Growing

A beautiful option for creating calm inside your home.

• Best for Holy Basil with enough light
• Use a sunny window or grow light

Sourcing seeds

Search your local greenhouses for plants or find your seeds online through a couple of my favorite sources:

• Strictly Medicinal Seeds
• Seed Savers

From Garden to Ritual: How to Use Your Calming Herbs

This is where the magic deepens—turning your herbs for anxiety harvest into ritual.

Tea (Infusion)

The simplest and most nourishing way to work with herbs.

• Use fresh or dried herbs
• Pour hot water over 1 Tablespoon of herb (I like to use a tea basket or a fill-your-own tea bag)
• Let steep 10–15 minutes
• Be creative, combine your herbs or steep individually
• Add honey or pure maple syrup, if you like a bit of sweetness

Let this be a moment—not just a beverage.

Tinctures (extracts)

A more concentrated herbal preparation. 

• You make tinctures by soaking herbs in alcohol, such as a high quality  brandy or vodka
• Infuse for 4 to 6 weeks, strain and store out of direct sunlight
• Supports consistent, long-term use – taken daily

Bath + Body Rituals

Gentle and supportive for the body.

• Fill a muslin bag with your herbs and drop it in your bath for a calming herbal soak
• Balms or oils for nervous system regulation anytime of the day
• Wrap your herbs in a cloth and place under your pillow at night

These rituals mirror what yoga and meditation offer:
a return to presence through nature & the body.

FAQ

What is the best herb for anxiety?

Passionflower, California poppy, and holy basil are among the best herbs for anxiety due to their calming and nervous system-supporting properties.

Can you grow anxiety-relieving herbs at home?

Yes. Many calming herbs for anxiety and stress are easy to grow at home, even in containers or small spaces.

How do herbs help with anxiety naturally?

Herbs support the nervous system by promoting relaxation, reducing stress responses, and creating grounding sensory experiences.

A Gentle Invitation

If this speaks to you…

If you’re craving more than just a cup of tea at the end of a long day…and you’re curious about the details of growing your own calming herbs and tea and tincture making. Join me at our upcoming Herbalism and Yoga retreat in Oregon,  and we’ll explore the gentle nature of medicinal herbs together.

We spend time with these practices—and so much more—at our
Rewilding the Sacred Herbalism and Yoga Retreat.

Not just learning about herbs…
but actually living in a rhythm where your body can soften again.

If you’re feeling the pull toward this slower, more grounded way of living, I invite you to join us:
https://www.autumnadamsyoga.com/womens-herbalism-yoga-retreat-oregon

With you in the slow return,
— Your Herbalist & Wellness Guide, Lisa LeCuyer Kofakis, MH, NBC-HWC

Sources: 

Lisa LeCuyer Kofakis’ materia medica
300 Herbs by Matthew Alfs
The Herbal Astrology Oracle by Adriana Ayales 
National Board of Health

The post 3 Calming Herbs for Anxiety You Can Grow at Home appeared first on Ambuja Yoga.