After a long while away, I returned to my healing yoga rock and felt grounded, steady, and at ease. That moment got me thinking about the ways we nourish ourselves through autumn—from small daily rituals and warming meals to ghee and oil. Read on for the practices and recipes I’m returning to, and a little more about ojas.

Abhyanga, Vishesh, and Kati Vasti all use warm herbal oil, but they offer very different kinds of care. One invites the body to soften, one brings firmer movement to tight or stagnant muscles, and one offers focused warmth to the low back and sacrum. If you have ever looked at these Sanskrit names and wondered, “Which one is right for me?” this guide will help you begin with what your body is asking for now.