We all try to live a healthy life by incorporating good habits in our lifestyle. Because who doesn’t want to live fearlessly without worrying about health problems? However, in today’s world, it has become challenging to focus on health and work. Living an Ayurvedic lifestyle by following Dinacharya, an Ayurvedic daily routine is a simple solution to all the health related issues and key to promote a harmonious balance between mind, body and soul.
The tradition of Dinacharya (daily routine) is one of the single most powerful Ayurvedic tools for improving overall health and well-being. The word Dinacharya is derived from two words: ‘dina’ meaning day and ‘acharya’ meaning activity. Dinacharya, according to Ayurveda , is a daily routine that promotes self-care through different daily activities. Adopting an appropriate daily routine is undoubtedly one of the most nurturing things you could do for yourself. By bringing us in tune with nature, it normalises our own biological clock and makes us more self-reflective. Dinacharya makes us understand the best time for our daily routine/ activities and thus maintaining our doshas (our functional energies) in perfect balance, maintain appropriate digestive fire, inculcates discipline, promoting peace, happiness and longevity.
Morning Rituals:
Waking up:
The ideal time to rise is three hours before sunrise or at least, ½ to 1 hour before sunrise. It is called Brahma Muhurta in Ayurveda and yoga science. Keeping a scheduled wake up time gets your body and mind set in a rhythm to gracefully begin your daily activities.
It is the best to meditate in the early morning. The body is well rested after night’s sleep and the mind is alert, focused and peaceful.
Cleansing:
Having a bowel movement first thing in the morning is a sign of good health (The vata cycle in the early morning helps prompt the body’s natural urge. Resisting a natural urge will aggravate vata dosha resulting into related health conditions). A bowel movement each morning is also a sign of healthy digestive system. If you are not eliminating daily, be sure your diet includes of plenty of fluids and fibre. Drinking 1-2 glasses of plain/warm water also helps to create a natural urge for bowel movement.
Tongue Scraping: Use a tongue cleaner made up of Gold, Silver or Copper to remove the bacteria-filled coating on the tongue and to stimulate digestive system. This practice is very useful for our oral and digestive health since it removes Ama and gets rid of foul breath.
Brush your teeth: Try using a tooth powder, a fluoride free combination of herbs (such as neem, babul, khair and karanja) and minerals for cleansing the mouth, strengthen the gums, kill bacteria and reduce bad breath and excessive Kapha.
Gargling/oil pulling: Swish oil or fresh herbal juice (Swarasa) in the mouth for a few minutes, Daily swishing helps strengthen the teeth, gums, jaw, and voice, while improving the sense of taste. Oils that can be used include Sesame, coconut, or Arimedadi Thailam. Juice of neem or Triphala could also be used for this purpose.
Rinse face, mouth, and eyes with astringent water (cool water for Pitta, warm from Vata and Kapha). This will remove dirt, sweat, and natural secretions. This practice of washing facial area improves circulation, prevents skin infections, acne and skin discoloration.
Self-massage (Abhyanga), Ear lubrication, and Nasal lubrication and other processes:
Self-massage: This is a profound practice of rejuvenation and loving selfcare. Performing a self-massage with warm oil (Sesame oil, coconut and Mustard oils are recommended for different Doshas balance) calms the nervous system, lubricates, and rejuvenates and promote healthy circulation.
Whole body massage is also beneficial to prevent aging, strengthen the body, increase stamina and tones muscles, soothes skin, prevent wrinkles, and improves the sense of touch.
Ear Lubrication: Place 1-2 drops of warm sesame oil in each ear. Massaging ear lobes is also recommended by Ayurveda to activate marma points.
Nasal Lubrication/Nasya: Place a Nasya oil in each nostril. Ayurveda also recommends performing Nasya with herbal oils such as Anu Thailam to sharpen the mental faculty and benefits in a few disorders such as sinusitis.
Cleansing the face and eyes: Use astringent water to remove dirt, sweat, and natural secretions. This process also improves circulation, prevents skin infections, acne and skin discoloration. Washing eyes with a fresh clean water improves vision, reduce eyes discharge, prevents eye reddening.
Bathing: Cleanses the skin of impurities and sweat; reduce heat and relaxes the body, mind, and senses; improves digestion; reduce lethargy and sleepiness; opens the srotas and cleanses the subtle malas.
Self-Enhancing practices: Take some time for a self-enhancing practice. This can be 15-20 minutes of meditation, pranayama (breathing techniques), yoga, journaling, prayer or visualization that brings well being to your spirit and mind. These practices calm the mind, increase sattva Guna, energize mind and transcends from physical level to higher level of consciousness, reduce anxiety and depression, gives confidence and, change attitude about life.
Day Routine:
Eat regular healthy meals:
Irregular meals and excessive snacking can weaken the digestive fire/ Agni.
Whenever possible, consume your largest meal at noon (Lunch time). This is when your digestive fire is at its strongest, and you will be able to drive the most nutrition from your meal. Favour warm, cooked meals, in accordance with the doshas you want to balance and the season.
Focus on eating slowly without any disturbances.
Evening Routine:
Take Triphala– a traditional ayurvedic formula with warm water 1 hour before sleep. It gently cleanses and detoxify the digestive tract while replenishing, nourishing, and rejuvenating the tissues. It supports healthy elimination upon waking in the morning.
Keep regular bedtime. Having a scheduled bedtime trains the body to know that it is time to wind-down and recuperate. Ideal sleep time is 10-10.30PM
Getting Started
Ayurveda is a holistic, traditional medical system which has the potential to heal deep rooted diseases, but to us, its most useful teachings are the ones that provide tools and insight into preventative care and medicine. Wouldn’t you rather invest in dinacharya self-care practices to promote optimal health and wellbeing, rather than allowing your health to decline? Disease prevention starts with the choices we make every day. Thus, it is important to consider the effect on your short and long-term health when making daily decisions.
Ayurveda translates to “the knowledge of life” and is truly a gift for all humankind. It teaches us to slow down and assess, reconnect with our body wisdom, tune into the circadian rhythms of the earth, and cultivate greater self-love and understanding.
As you begin to weave Ayurveda into your daily routine, please keep in mind that it is motivation which gets you started but habit will keep you going. Our advice for successfully implementing dinacharya into your day is to commit to 1-2 self-care practices and stick with them for 2 weeks prior to adding another. If you try to do this entire list all at once, you may become overwhelmed, lose your motivation and even feel like quitting. Instead, take the slow and steady route to create lasting healthy habits which will transform your life.
Wishing you much health, happiness, and success as you begin your Ayurvedic journey!