Day routine or Dinacharya
1. Wake up during Bhramamutra, which is 1 hour before sunrise. This is usually between 4 to 6 am. At this time the perennial gland is the most active, the environment is calming and there is a lot of oxygen, it is also the best time for meditation
2. Rub you hands gently and put them on your face
3. Ushapaan- Water is very important; Earth is made up of 70% water and so are our bodies. Sip Luke warm water from a copper vessel. When you sip water, you allow saliva from your mouth to go into your gut, which neutralizes the acidity is your stomach. You should also never stand and drink water as it gushes down the insides of your body due to gravitational force.
4. Defecation is one of the most important signs of a healthy person. An urge to defecate as soon was you wake up is very important. The original or default position of defecating is the squatting position as it puts pressure on your abdominal. Healthy stool is indicated by 1) It should not stick 2) It should float on water 3) There should be no fowl smell. Defecation is directly related to satisfaction. An absence of defecation can lead to stress or vice versa as the gut is out second brain. Constipation is severely damaging for the body as toxins are not released.
5. Brush your teeth twice daily. Using a branch of a neem, guava or walnut tree is more benefitial as they have natural juices which have medicinal properties and keep the teeth healthy and strong. Massage your teeth with you fingers and you can even use charcoal to whiten your teeth. Use the same branch or stick to clean your tongue afterwards by scrapping it or alternatively use a metal, silver, gold or copper tongue cleaner. Remember that whichever material you bring in contact with your body will be absorbed a little so do not use plastic.
6. Mouthwash is very important, there are two types, 1) Gandoosh and 2) Kawal. Gandoosh means to fill your mouth completely with water so that movement is not possible and then spitting it out when your eyes start watering. By this method water reaches parts of your mouth which is otherwise difficult. Kawal or Kula is rinsing your mouth with water, this should also be done after every meal. Cleansing of the mouth can also be done by adding ingredients like raw papaya, pineapple, clove, green cardamom or salt to boiling water and then using it to mouthwash.
7. Cleansing of the eyes, which is done by applying kohl/kajal or the residue left from lighting an oil lamp is applied to make your eyes water. This enhances beauty and also improves vision.
8. Cleansing your nose, also known as Nasyam. This is done by dipping one inch of your little finger in oil (sesame oil) and applying a drop inside both your nostrils. This helps in opening the nasal passage, helps in a sound sleep, helps with sinuses and migraine and reduces hairfall. Another way to cleanse your nose is neti pot in which, with the help of a vessel you tilt your head and pour warm water through one nostril and it comes out through the other.
9. Cleansing your ears as equally as important as cleansing the other orifices. Karanpuran is the method of applying regular oil to your little finger and then cleaning both your ears as a means of lubrication.
10. The next important routine to practice is that of exercise. Exercising and sweating daily opens all the tiny pores across the skin surface of your body, this releases toxins. Exercise unto 50% of your capacity but you should be drenched in sweat after your exercise, stop after you experience breathlessness; this is directly proportionate to you heart strength. When you sweat profusely, the sodium chloride which is released is good for skin tone and helps the skin glow.
11. Showering or bathing after your exercise is a means of cleansing your body. You should not use very hot water around your head and try and bake using Luke warm water as your body will use less energy to convert the temperature.
12. It is very important to perform massage on your body after bathing, this can be done with lotion or oil. Decorate yourself with perl, apply scent and get dressed for the day. Applying sandalwood paste on your ajna chakra helps you cool down and concentrate.
13. Once you re over with all these routines you should sit down for 5-10-15 minutes and meditate. After cleansing each part of your body it is very important to cleanse your mind. Breathe, concentrate on a point or mentally just set goals for your day ahead. This practice gives important to your mental health as it is your time, meditating removes toxins from your mind.
14. After performing all of this is it time to go break your overnight fast with a hearty and healthy breakfast. Never skip breakfast as it is the most important meal of the day as you are going to be performing the most strenuous activities in the morning and your body needs most energy. Include all six tastes in this meal (salt, sour, sweet, astringent, pungent and bitter) You should not have milk in the morning as it blocks the digestion of food, instead have fresh fruit juice. Remember, do not drink water 30 mins before and after your meal.
2. Rub you hands gently and put them on your face
3. Ushapaan- Water is very important; Earth is made up of 70% water and so are our bodies. Sip Luke warm water from a copper vessel. When you sip water, you allow saliva from your mouth to go into your gut, which neutralizes the acidity is your stomach. You should also never stand and drink water as it gushes down the insides of your body due to gravitational force.
4. Defecation is one of the most important signs of a healthy person. An urge to defecate as soon was you wake up is very important. The original or default position of defecating is the squatting position as it puts pressure on your abdominal. Healthy stool is indicated by 1) It should not stick 2) It should float on water 3) There should be no fowl smell. Defecation is directly related to satisfaction. An absence of defecation can lead to stress or vice versa as the gut is out second brain. Constipation is severely damaging for the body as toxins are not released.
5. Brush your teeth twice daily. Using a branch of a neem, guava or walnut tree is more benefitial as they have natural juices which have medicinal properties and keep the teeth healthy and strong. Massage your teeth with you fingers and you can even use charcoal to whiten your teeth. Use the same branch or stick to clean your tongue afterwards by scrapping it or alternatively use a metal, silver, gold or copper tongue cleaner. Remember that whichever material you bring in contact with your body will be absorbed a little so do not use plastic.
6. Mouthwash is very important, there are two types, 1) Gandoosh and 2) Kawal. Gandoosh means to fill your mouth completely with water so that movement is not possible and then spitting it out when your eyes start watering. By this method water reaches parts of your mouth which is otherwise difficult. Kawal or Kula is rinsing your mouth with water, this should also be done after every meal. Cleansing of the mouth can also be done by adding ingredients like raw papaya, pineapple, clove, green cardamom or salt to boiling water and then using it to mouthwash.
7. Cleansing of the eyes, which is done by applying kohl/kajal or the residue left from lighting an oil lamp is applied to make your eyes water. This enhances beauty and also improves vision.
8. Cleansing your nose, also known as Nasyam. This is done by dipping one inch of your little finger in oil (sesame oil) and applying a drop inside both your nostrils. This helps in opening the nasal passage, helps in a sound sleep, helps with sinuses and migraine and reduces hairfall. Another way to cleanse your nose is neti pot in which, with the help of a vessel you tilt your head and pour warm water through one nostril and it comes out through the other.
9. Cleansing your ears as equally as important as cleansing the other orifices. Karanpuran is the method of applying regular oil to your little finger and then cleaning both your ears as a means of lubrication.
10. The next important routine to practice is that of exercise. Exercising and sweating daily opens all the tiny pores across the skin surface of your body, this releases toxins. Exercise unto 50% of your capacity but you should be drenched in sweat after your exercise, stop after you experience breathlessness; this is directly proportionate to you heart strength. When you sweat profusely, the sodium chloride which is released is good for skin tone and helps the skin glow.
11. Showering or bathing after your exercise is a means of cleansing your body. You should not use very hot water around your head and try and bake using Luke warm water as your body will use less energy to convert the temperature.
12. It is very important to perform massage on your body after bathing, this can be done with lotion or oil. Decorate yourself with perl, apply scent and get dressed for the day. Applying sandalwood paste on your ajna chakra helps you cool down and concentrate.
13. Once you re over with all these routines you should sit down for 5-10-15 minutes and meditate. After cleansing each part of your body it is very important to cleanse your mind. Breathe, concentrate on a point or mentally just set goals for your day ahead. This practice gives important to your mental health as it is your time, meditating removes toxins from your mind.
14. After performing all of this is it time to go break your overnight fast with a hearty and healthy breakfast. Never skip breakfast as it is the most important meal of the day as you are going to be performing the most strenuous activities in the morning and your body needs most energy. Include all six tastes in this meal (salt, sour, sweet, astringent, pungent and bitter) You should not have milk in the morning as it blocks the digestion of food, instead have fresh fruit juice. Remember, do not drink water 30 mins before and after your meal.
Night Routine or Raatcharya
1. You should sleep 2 hours after sunset at 10 pm for 6-8 hours.
2. Your gut strength (digestion) is directly proportionate to the sun hence your lightest meal should be dinner and you should eat dinner at sunset, between 6-8pm, no later than 9 pm and your body needs time to digest. As the sun goes down, you should consume more liquids. You can have luke warm milk or hot tea. (Without caffeine) 2 hours after dinner.
3. Post dinner sit is very important to take at least 500-1000 steps to help with the digestion. If you want to skip any meal it is better to skip dinner as your energy consumption is least at night.
4. Once you have brushed your teeth and washed your hands, it is very important to wash your feet thoroughly with luke warm water, between each finger. If you wish to bathe at night, take a bath before your dinner.
5. Massaging your feet is the best sign of self care. Dip your feet till ankle length in oil (sesame or coconut) and massage using your fingers till all the oil is absorbed by your feet. This will take about 30 mins but it is extremely beneficial for all your organs as your feet are an impression of your entire body and this also tones your nervous system.
6. Once you have performed these steps (it will take about 1 hour in total) you should meditate for 10-15 minutes, mentally go through your day and make note of everything you have achieved. Calm yourself down and then go to sleep.
7. If you cannot sleep, it is advisable to read a book, something that is not exciting, e.g. no thrillers. Read something calming, that is mentally enriching which will help you sleep peacefully. Do not use electronic devices at least 1 hour before bed time as the light from the screen messes with your sleep timing.
8. It is also advisable to open 1 window to allow fresh air to come into your room t night. This helps in air circulation and helps you sleep better.
There are 7 types of sleep according to Ayurveda:
1) Kaala Swabhaavaja Nidra: normal daily routine sleep
2) Chittra Kheba Prabhava Nidra: sleep occurring during mental exhaustion
3)Roga Kheda Prabhava Nidra: abnormal sleep, either disturbed or excess due to long standing illness.
4) Shareera Kheda Prabhava Nidra: sleep due to physical exertion
5) Kapha Prabhava Nidra: Sleep occurring due to the predominance of kappa in the body.
6) Aagantuja Nidra: Sleep caused due to trauma or injury to the head
7) Tamo Bhava Nidra: Sleep occurring due tot he predominance or taamasika guna in the mind with tends to calm and cause sleep.
8) Antya Nidra: sleep occurring at the end part of our life i.e. death.
2. Your gut strength (digestion) is directly proportionate to the sun hence your lightest meal should be dinner and you should eat dinner at sunset, between 6-8pm, no later than 9 pm and your body needs time to digest. As the sun goes down, you should consume more liquids. You can have luke warm milk or hot tea. (Without caffeine) 2 hours after dinner.
3. Post dinner sit is very important to take at least 500-1000 steps to help with the digestion. If you want to skip any meal it is better to skip dinner as your energy consumption is least at night.
4. Once you have brushed your teeth and washed your hands, it is very important to wash your feet thoroughly with luke warm water, between each finger. If you wish to bathe at night, take a bath before your dinner.
5. Massaging your feet is the best sign of self care. Dip your feet till ankle length in oil (sesame or coconut) and massage using your fingers till all the oil is absorbed by your feet. This will take about 30 mins but it is extremely beneficial for all your organs as your feet are an impression of your entire body and this also tones your nervous system.
6. Once you have performed these steps (it will take about 1 hour in total) you should meditate for 10-15 minutes, mentally go through your day and make note of everything you have achieved. Calm yourself down and then go to sleep.
7. If you cannot sleep, it is advisable to read a book, something that is not exciting, e.g. no thrillers. Read something calming, that is mentally enriching which will help you sleep peacefully. Do not use electronic devices at least 1 hour before bed time as the light from the screen messes with your sleep timing.
8. It is also advisable to open 1 window to allow fresh air to come into your room t night. This helps in air circulation and helps you sleep better.
There are 7 types of sleep according to Ayurveda:
1) Kaala Swabhaavaja Nidra: normal daily routine sleep
2) Chittra Kheba Prabhava Nidra: sleep occurring during mental exhaustion
3)Roga Kheda Prabhava Nidra: abnormal sleep, either disturbed or excess due to long standing illness.
4) Shareera Kheda Prabhava Nidra: sleep due to physical exertion
5) Kapha Prabhava Nidra: Sleep occurring due to the predominance of kappa in the body.
6) Aagantuja Nidra: Sleep caused due to trauma or injury to the head
7) Tamo Bhava Nidra: Sleep occurring due tot he predominance or taamasika guna in the mind with tends to calm and cause sleep.
8) Antya Nidra: sleep occurring at the end part of our life i.e. death.
Seasonal routine or Ritucharya
As we know that the 5 basic elements are present in our body, it is only natural that when when of these elements are more prevalent in the environment, they have an effect on our bodies. For example, we prefer warm and hot foods in winter as compared to summer because the air element in our bodies is increased as a result of the increased cold outside. According to Ayurveda there are 6 rites or seasons:
1. Monsoon or Varsha
-Our digestive fire is weakens as the air element in our body is aggravated.
-It is advisable to eat astringent, bitter and pungent foods long with wheat and rice.
-It is advisable not to indulge in excessive physical activity and sweating in the sun
-Go for oil massages and have regular baths
-Do not indulge in daytime sleeping as it increases the water element.
2. Autumn or Sharada
-Yummy dishes with astringent, bitter or sweet tastes are to be enjoyed.
-Have lots of rice, barley, rice, wheat, cabbage, cheese, milk
-Avoid meat and yogurt
-Avoid excessive sun bathing and don’t expose yourself to easterly winds.
3. Winter or Hemanta or late winter Shishira
-Have pipping hot, oil, sour and salty foods along with rice. Cow’s milk and sugar cane juice is good during this season.
-Sip warm water throughout the day to improve your life span.
-Don’t expose yourself to the cold
-Indulge in hot oil massages
-It is advisable to indulge in sexual pleasures as compared to the other seasons.
4. Spring or Vasanta
-If you have pacified the cold air by consuming warm and heavy foods in the winter, it will start to liquidify due to the heat in the spring.
-As this may disturb your digestive fire, avoid heavy, oily, sweet and sour foods.
-Take barely, wheat, rice and bitter vegetables
-Include vigorous exercise and oil massages as part of your routine.
-Avoid day time naps
5. Summer or Grishma
-To avoid dehydration have plenty of fluids
-Avoid foods that are pungent, high in salt and acid.
-Tuck into sweet, cold and oily foods. Meat of birds and animals is good for you.
-Avoid excessive sweating as your body is already losing a lot of water due to heat.
-Avoid harsh sunlight and harmful UV rays.
-Enjoy cool breeze and fresh fragrance of flowers
-Take a short nap after lunch if need be.
1. Monsoon or Varsha
-Our digestive fire is weakens as the air element in our body is aggravated.
-It is advisable to eat astringent, bitter and pungent foods long with wheat and rice.
-It is advisable not to indulge in excessive physical activity and sweating in the sun
-Go for oil massages and have regular baths
-Do not indulge in daytime sleeping as it increases the water element.
2. Autumn or Sharada
-Yummy dishes with astringent, bitter or sweet tastes are to be enjoyed.
-Have lots of rice, barley, rice, wheat, cabbage, cheese, milk
-Avoid meat and yogurt
-Avoid excessive sun bathing and don’t expose yourself to easterly winds.
3. Winter or Hemanta or late winter Shishira
-Have pipping hot, oil, sour and salty foods along with rice. Cow’s milk and sugar cane juice is good during this season.
-Sip warm water throughout the day to improve your life span.
-Don’t expose yourself to the cold
-Indulge in hot oil massages
-It is advisable to indulge in sexual pleasures as compared to the other seasons.
4. Spring or Vasanta
-If you have pacified the cold air by consuming warm and heavy foods in the winter, it will start to liquidify due to the heat in the spring.
-As this may disturb your digestive fire, avoid heavy, oily, sweet and sour foods.
-Take barely, wheat, rice and bitter vegetables
-Include vigorous exercise and oil massages as part of your routine.
-Avoid day time naps
5. Summer or Grishma
-To avoid dehydration have plenty of fluids
-Avoid foods that are pungent, high in salt and acid.
-Tuck into sweet, cold and oily foods. Meat of birds and animals is good for you.
-Avoid excessive sweating as your body is already losing a lot of water due to heat.
-Avoid harsh sunlight and harmful UV rays.
-Enjoy cool breeze and fresh fragrance of flowers
-Take a short nap after lunch if need be.