Ayurveda’s perfect daily routine – Dinacharya is a set of daily habits, routines, and lifestyle that align with the rhythmic changes present in all of Creation. Dinacharya is the Sanskrit word for daily routine. Ayurveda is a science that complies with the laws of Nature and promotes a rhythmic lifestyle and daily routine that is in alignment with Nature.
The Ayurvedic wisdom understands the rhythms and cycles of Nature and encourages daily habits that revolve around these rhythms and cycles for optimal health. The Vedic sages recognized that the timeless components of our universe – Time, space, seasons, sun, moon, and all living creatures- have a rhythm that affects us at different times in different ways.
Nature is the source of constant change. And according to Ayurveda, these rhythmic changes play a significant role when it comes to our well-being. The rhythmic lifestyle of Ayurveda moves with the rhythm of Nature. And when we live according to this lifestyle, we come to know and experience the support of Nature that is always readily available to us.
Ayurveda’s perfect daily routine – Dinacharya
- Waking up before Sunrise
- Drinking a glass of water on an empty stomach
- Proper elimination of toxins and waste
- Oral Care
- Nasal and Ear Oiling
- Self Abhyanga Oil massage
- Exercise
- Shower
- Sadhana – Clear the Mind with Asanas, Pranayamas, Sudarshan Kriya and Meditation
- Eat at the right time.
- Work hard, play hard
- Relax after sunset
- Doze off to sleep before 10:00 PM
1.Wake up before sunrise
The first habit of Dinacharya – Ayurveda’s perfect daily routine for optimal health is to rise and shine before sunrise.
- Mornings are the most magical time of the day to connect with our Self.
- The sunrise releases immense energy, and there is a whole lot of pure positive energy in the air around that time.
- When we wake up before dawn, we catch the most sattvic energy of Nature.
2.Drink a glass of water on an empty stomach
According to an article published by manipalhospitals, there are many health benefits of drinking water on an empty stomach, and Ayurveda couldn’t agree more. These include:
- Cleansing of the bowels
- Flushing toxins from the body
- Preventing headaches
- Increasing hunger and energy
- Speeding up the metabolism
- Helps in reducing weight
- Improving the skin
- Promoting healthy hair
- Preventing kidney stones
- Strengthening Immune System
3.Proper elimination of toxins and waste
Cleansing the body and mind first thing in the morning is vital in keeping the prana (subtle life force energy) high throughout the day.
As to the body, the first step is to eliminate the bowels. It is essential to pee and poo in the morning before starting the day. Proper elimination of accumulated toxins and waste is vital to cleanse the whole system and boost the metabolism to digest food properly.
4.Oral hygiene
According to Ayurveda, an oral hygiene self-care routine is essential for optimal health.
Such self-care routine includes:
- Ayurvedic Toothbrushing
- Ayurvedic Tongue scraping
- Ayurvedic Gargling in one of the following two ways:
- Oil pooling: holding a large amount of fluid in the oral cavity
- Oil pulling: swishing a small amount of liquid in the oral cavity
Click here for detailed instructions on Ayurveda’s three steps to oral care.
5.Nasal and Ear Oiling
Regular practice of nasal and ear oiling regulates all the organs and tissues in the neck and above. It prevents and cures headaches, sinus, throat infections, allergies, and the common cold. It nourishes the scalp, stimulates hair growth, and prevents premature grey hair. In addition, it enhances the sense organs, and last but not least, it prevents premature wrinkles.
6.Self Abhyanga Oil massage
Self Abhyanga oil massage is a widespread Ayurvedic practice. Abhyanga prevents wrinkles, nourishes the body, strengthens the tissues, helps for a good night’s sleep, plus eliminates fatigue after physical exercise, long travels, or working under stressful conditions.
Using both hands, massage the body with natural oils such as sesame or coconut oil. Begin at the top of the head and slowly and firmly massage your face, neck and shoulders, arms and hands, chest and stomach, legs, feet, and soul.
Click here for benefits self-abhyanga oil massage with step-by-step instructions.
Ayurveda recommends doing a Self abhyanga oil massage daily. However, avoid an oil massage right after a meal (wait at least 2 hours) if experiencing indigestion, gastritis, asthma, or immediately after surgery.
7.Exercise- Vyayama
We can do many types of exercises such as jogging, swimming, or hitting the gym. And there are many benefits to exercise. Just to name a few, regular exercise regulates body weight, builds strong muscles, and makes us feel lighter and more energetic, calms the mind, and improves digestion.
Ayurveda’s favorite kind of exercise is walking in Nature around sunrise. But, whatever activity you choose, Ayurveda recommends to always take it easy.
Contrary to what most of us do, sweating it all out, Ayurveda favors moderate exercise. Ayurveda considers sweating on the forehead, the tip of the nose, or underneath the armpits a sign to stop exercising.
8.Shower
A shower not only cleanses us, but it also improves the digestive system, refreshes and energizes the body, and calms down the mind. The water used to wash the body should be of a comfortable temperature, yet to protect the eyes and hair, the water used to shampoo the head and hair should preferably not exceed the body temperature.
9.Sadhana
After taking a shower, it is time for some silent contemplation. Ayurveda recommends starting with asanas, followed by pranayama, Sudarshan Kriya, and meditation.
Suggestions:
ASANAS
PRANAYAMA
SUDARSHAN KRIYA
10.Breakfast time
Ayurveda’s all-time favorite tip is to NEVER skip breakfast for kooky reasons such as losing weight, not wanting to eat for no reason, or simply no time to eat! Always make time to eat breakfast.
Unless you are skipping breakfast because you feel energetic with only two meals a day, such as a brunch and a dinner, still, Ayurveda encourages having one of your main meals before 11:00 AM. It truly is the best way to maintain an optimal digestive system and optimum energy level.
11.Work hard, play hard
It is of utmost importance for maximum efficiency, whenever possible, to take some small breaks throughout the day. Under pressure or stressful work conditions, the mind becomes stiff, and when we take a break, it gives the stream of thoughts a space to unwind and recuperate and realign itself back with work.
Ayurvedic tips to unwind during the day:
- Just sit with your eyes closed for 4-5 minutes and become aware of your breath. Scan your body for any stiffness, and allow the pain to release and relax with the breath.
- Now and then, go for a short walk, especially if you are sitting for long hours, and then get back to work.
- Encourage a positive vibe at your workplace by initiating a group relaxation session such as a guided meditation, pranayama, listen to some knowledge or music during break times.
The best time for lunch is between 12-2:00 PM. Always be aware of the quality and quantity of food and the number of times you eat throughout the day.
Ayurveda highly recommends resting after lunch. If your time and work schedule permit a short sitting nap, this supports the body in starting the digestive system and balancing the body-mind-spirit.
Lying down on the left side also improves the digestion process, but hey, don’t fall asleep. Yoga Nidra is a perfect guided meditation for this.
12.Relax after sunset
After sunset, Nature slows down, and we should slow down too. Ayurveda recommends having an early dinner to go to bed early, which is essential for waking up early, fresh, rested, and full of energy the next day.
So in truth, our day starts with the previous day’s dinner because the quality of our rest and the ability to wake up early with tons of energy depends on our dinner’s quality, quantity, and timing.
The evening is a time for rest and detox for the organs. Our metabolism also slows down during the nighttime. For this reason, Ayurveda suggests having a light dinner to digested a good portion of the meal before hitting the sack.
Avoid spices that are mentally and physically stimulant. Click here for more about Ayurveda’s take on spices.
Engage in some light entertainment such as listening to music, attending a Satsang, or reading something uplifting.
13.Doze off to sleep before 10:00 PM
Sleeping before 10:00 PM means you are more likely to wake early, freshly rested, and full of energy to conquer the next day.
When you are ready to doze off to sleep, first, lie down in Savasana, take a few gentle and deep breaths. You can also do Yoga Nidra. After that, turn to one of your sides, preferable left side, and you are ready for seventh heaven.
Click here for Ayurveda’s top 4 tips for a good night’s sleep.
Summary Ayurveda’s perfect daily routine – Dinacharya
So here you have it, Dinacharya – Ayurveda’s perfect daily routine;
- Waking up before Sunrise
- Drinking a glass of water on an empty stomach
- Proper elimination of toxins and waste
- Oral Care
- Nasal and Ear Oiling
- Self Abhyanga Oil massage
- Exercise
- Shower
- Sadhana – Clear the Mind with Asanas, Pranayamas, Sudarshan Kriya and Meditation
- Eat at the right time.
- Work hard, play hard
- Relax after sunset
- Doze off to sleep before 10:00 PM
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