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The path to great health in Ayurveda lies in the simplicity of two steps: doing less, and being more.
— Ancient Ayurveda
Are you unable to start the day right when the morning alarm rings?
Do you always reach out for the snooze button rather than hopping out of bed?
If you find yourself exhausted by sunrise, you might want to adopt a traditional Ayurveda routine. Compared to abrupt lifestyle adjustments, Ayurveda’s “Dinacharya” provides a moderate method for reestablishing your natural rhythm.
You may become the morning person you might not even know exists with a few easy techniques that replace exhaustion with focus.
So, let’s start!
What is Ayurveda Morning Routine or Dinacharya?
Imagine starting your day with a morning routine that nourishes your body, eases your mind, and prepares you for a healthy, productive day.
That is the power of a routine or Dinacharya, the daily self-care regimen advocated by Ayurveda. Consider it a collection of basic techniques, such as self-massaging, a healthy diet, natural herb supplements, scraping your tongue, consuming warm water, and more
Eliminating toxins and enhancing digestion are techniques that act as a mild detox. However, the advantages go beyond the physical. Dinacharya facilitates your body’s natural rhythm, promoting a state of attention and tranquillity.
So, now that you know the power of the Ayurveda routine, let’s start with the morning routine and what it offers!
5:00 – 6:00 AM
Ayurveda Morning Routine
Waking Up Early
The ancient Indian medical system known as Ayurveda strongly emphasizes having a peaceful start to your day.
“Pre-sunrise hours have a unique quality called sattva, which promotes tranquillity and softly awakens the senses”.
Aligning your daily schedule with this natural rhythm allows you to access a source of peace and establish the foundation for a well-rounded day. Your dosha determines the optimal time to wake up, and those coming under vata types can wake up at 6 AM.
Those who are Pitta will profit from rising at 5:30 AM. Also, 4:30 AM is ideal for the Kapha people to rise. If this sounds like a reach, don’t give up! It will get easier with practice if you gradually push your wake-up time earlier.
So, embrace the silence as the first light illuminates the sky, and begin your Ayurvedic journey. To clear your aura, pause and notice the calm, and then lightly sweep your hands over your body.
It’s a tiny step toward a more energizing and thoughtful day.
6:15 AM
Offering Prayer Before Leaving the Bed
Ayurveda emphasizes purposeful mornings. Start this even before getting out of bed by saying a little prayer that establishes a connection between yourself and the universe.
You can use this: “Dear God, your presence is right here in everything—my breath, the mountains, and me. I am protected by your presence. I’m grateful for this new day. May I, as well as everyone around me, be blessed with happiness, affection, serenity, and compassion. I’m getting better every day, all thanks to your blessings”.
This short prayer establishes an attitude of kindness toward yourself and others and recognition of a higher power. Lastly, raise your right hand to your forehead after touching the ground with love and respect for Mother Earth. This tiny act grounds you for the upcoming day and establishes a connection with the source of life itself.
You can begin your Ayurveda morning routine with a sense of calm, purpose, and connection and lay the groundwork for a well-rounded and satisfying day.
6:30 AM
Cleansing The Entire Body
In this step, we will cleanse the entire body as a part of the morning routine.
Drinking Water
Hydration is a vital part of Ayurveda.
Pour a refreshing glass of warm or room-temperature water to start your Ayurvedic day. This easy routine replenishes your fluids after slumber, eliminating waste products and stimulating your digestive tract.
Warm water helps your body’s natural internal processes, whereas cold water makes your body work harder to regulate the temperature. This ancient method extends beyond simple hydration. It helps maintain your body’s pH balance and promotes peristalsis, the flow of food through your digestive tract.
Try adding a few drops of lemon juice for an extra purifying effect to make this practice uniquely yours. You can customize the spices according to your dosha or body constitution to add even more beneficial Ayurvedic layers.
Clearing Up the Elimination Channels
3to 5 minutes
Our mornings have the most influence over how the rest of the day will go.
It is acknowledged by Ayurveda, which emphasizes the importance of a simple yet effective exercise called cleansing your elimination channels.
Consider your body to be a home. It works diligently at night, using lunar energy to sweep contaminants into designated “waste disposal chutes”.
According to Ayurveda, morning is the ideal time to have a bowel movement and urinate out these toxins.
Even though it generally occurs spontaneously, having a morning bowel movement is essential.
Why? Fatigue, lethargy, and even irritation may result from these toxins in your body, and maybe re-entering it if you don’t get rid of them in the morning.
So, give priority to having a morning defecation. You make room for a lighter, more vibrant you that is prepared to face the day by letting go of the old!
Oral Care
30 minutes
Tongue Scrapping
2 to 3 minutes
Has your tongue ever been coated when you wake up? According to Ayurveda, bad breath is not the same as ama, as the body releases poisons at night. This is where tongue scraping comes in: by eliminating ama (toxin), this easy technique improves taste, digestion, and general health.
You’re starting your body’s detoxification process by lightly scraping your tongue early in the day. You can use MasterMedi 100% Pure Copper Tongue Scraper (with case).
Copper tongue cleaners in Ayurveda enhance oral hygiene, remove toxins effectively, promote taste perception, and support digestive health naturally. In addition, studies discovered that it can reduce bacteria by 80%.
Brushing
90 to 120 seconds
In Ayurveda, brushing focuses on using gentle strokes with herbal toothpaste to cleanse teeth, gums, and tongue, promoting oral health and hygiene. You can use an Oral B Electric Toothbrush with soft Bristles and Dr. Collins Biomin Tooth Sensitivity Toothpaste.
Brushing in Ayurveda is vital for oral hygiene, stimulating gum health, preventing bad breath by removing bacteria, and supporting overall well-being through its impact on digestion and systemic health.
Think of it as a little internal spring cleaning to get you ready for a new, productive day. Your body will appreciate you giving up your morning breath and adopting the Ayurvedic practice of scraping the tongue!
Cleaning The Eyes and Face
5 to 10 minutes
Start your Ayurveda routine by splashing lukewarm water (room temperature) on your face to wake it up. Just the right amount of heat to awaken the senses. This easy gesture wakes your skin up for the day and gently removes slumber.
Avoid the temptation to use strong cleansers because Ayurveda emphasizes the power of natural components. Your skin will feel balanced and prepared to welcome the day’s sunshine after using warm water to cleanse and refresh it.
Cleansing Nose (Nasal Cleansing)
5 to 10 minutes
Ayurveda provides a different approach to your morning ritual—a nose-cleansing technique called Nasya or Nasal Cleansing. It can improve your general well-being all day long.
Start with Jala Neti, which involves gently clearing your nasal passages of extra mucus, dust, and pollen using a Neti pot filled with warm salt water. As a result, Nasya has a fresh start. You can use the Navage Essentials Bundle (Navage Nasal Irrigation System) – Saline Nasal Rinse Kit for an effective cleaning process.
After cleaning, lean back and dab each nostril with a few drops of heated oil (sesame, sunflower, or even an Ayurvedic herbal blend). Use Baraka Nose Moisturizer – Organic Essential Oils (Cardamom, Everlast, German & Roman Chamomile).
According to Ayurveda, this not only lubricates the nose cavity but may also enhance mental focus, vision, and voice quality. Nasya can ease your breathing and set the stage for a more energizing and focused day.
Oil Pulling (Gandusha)
5 to 10 minutes
Start your Ayurvedic regimen with oil pulling, a purifying technique.
Like mouthwash, swish 1-2 teaspoons of sesame, coconut, or olive oil for 10 to 15 minutes. You can use the GuruNanda Coconut & Peppermint Oil Pulling Kit.
This age-old method extracts toxins and bacteria accumulated overnight, improving dental health.
After you’ve spilt the oil, clean your teeth normally. Oil pulling is an easy, all-natural method to clear your air and stimulate your senses for the entire day.
7:30 AM
Abhyanga or Self Massage with Oil
Abhyanga, or heated oil self-massage, is a great way to start your Ayurvedic day with a bit of self-love. This energizing routine isn’t limited to skin care (though it will make your skin glow!). Abhyanga, when taken within 15 minutes before your morning shower, improves circulation, detoxifies your body, and soothes your mind and anxiety.
Do you need a reason to convince yourself? Here are a handful of the advantages:
- Enhanced blood circulation for a rejuvenated you.
- Encourages the removal of pollutants through detoxification.
- Gives your skin a healthy gloss by nourishing and softening it.
- Calms your nerves and makes you feel at ease.
An ideal oil for every Dosha (body type) is sesame or almond for Vata, sunflower or coconut for Pitta, and mustard or sunflower for Kapha. Jojoba oil has excellent benefits for all people. Give the oil 15 minutes to do its magic after your massage.
How to Self-Massage with Oil
Begin your Ayurveda day with self-massage, known as abhyanga, which feeds the body and the soul. Here’s how to do it:
- Heat the oil you choose (sesame is a terrific choice!).
- Feel the warmth penetrate your being as you cup the oil in your palms.
- Start by gently rubbing your ears and face in circular strokes.
- Next, use long strokes to work on your neck and upper spine.
- Move your arms smoothly, making circles on the joints and back-and-forth movements on the long bones.
- Apply circular gestures over your heart and clockwise motions over your abdomen for your torso.
- Apply the same lengthy strokes and circles to the rest of your legs as before.
- And lastly, don’t overlook your feet! Apply a firm massage to the soles.
- Give the oil 5-20 minutes to work magic, then rinse with warm water.
After doing this oil-infused routine, you’ll feel energized, rooted, and prepared to take on the day.
For more explicit instructions, watch this YouTube video on Abhyanga!
8:00 AM
Exercise — Ayurveda Advocates Practising Yoga
Exercise, particularly yoga poses, is recommended by Ayurveda as a crucial component of your morning practice.
For people who have had inactive days, this is extremely important. Asanas, or yoga poses, are a gentle yet effective way to start your mornings.
Imagine waking up with a flexible and calm body. Gentle yoga poses stimulate your body’s natural relaxation response and enhance blood flow to your organs. This results in better digestion, a relaxed nervous system, and increased well-being all day.
Ayurvedic yoga is not just about poses. Often included is the deep breathing exercise known as pranayama. Your brain hemispheres will become more synchronized with alternate-nostril breathing, increasing focus and alertness for the next day.
To become a more focused and invigorated version of yourself, give up the snooze button and start an energizing Ayurvedic yoga practice.
8:30 AM
Meditation — Best Way to Calm Your Mind!
Ayurveda emphasizes the importance of meditation in achieving inner calm and supporting a productive day. You can develop a peaceful mindset that serves as a barrier against everyday tensions by quieting your mind in the morning.
Imagine if you arrive at work each day with a clear and steady focus. These advantages are unlocked through meditation, which enables you to approach things with heightened focus. Choose a peaceful area, set a two-minute timer (if you are a beginner), and make yourself comfortable.
Shut your eyes and focus on breathing, noticing each breath in and out. There will be thoughts; notice them objectively, and if your thoughts stray, gently bring them back to your breathing. With time, this basic technique has refined into a powerful tool for enhancing your day with Ayurvedic knowledge.
Practice The Art of Pranayama
Add a customized breathwork session to your Ayurveda morning routine! Once you’ve completed your little yoga-based workout, sit down and clear your head. Now adjust your pranayama routine according to your dosha:
- For Vata People: Do 12 rounds of Alternate Nostril Breathing (Nadi Shodhana) to calm your fluttering nature. This promotes relaxation and focus by balancing the two hemispheres of your brain.
- For Pitta People: Perform 16 rounds of Sheetali Pranayama to decompress. Think of drinking through a straw; twirl your tongue and take a deep breath. This method’s organic cooling effect fits Pitta’s fiery personality well.
- For Kapha People: Take 100 rounds of Bhastrika (Bellows Breath) to revitalize yourself. Breathe deeply and briefly to rouse your inner fire and kickstart your lethargy.
However, pay attention to your body and adjust the quantity of breaths, or select an alternative pranayama method that suits your needs.
After this customized breathwork technique, you’ll feel grounded, energized, and prepared to face the day!
8:45 AM
Bathing
Ayurveda views a morning bath as a comprehensive awakening for the body, mind, and soul, not merely something to do with hygiene. Imagine a refreshing waterfall, eliminating slumber traces and rejuvenating you.
This is the Ayurvedic bath’s power, especially when utilizing colder water. Sweat, pollutants, and the weariness that clings to you from the night are all eliminated by the natural cleansing properties of cold water.
However, there are more advantages. Bathing is considered a sacred act in Ayurveda.
By purifying the outside, you create an environment conducive to inner cleanliness and holiness.
So, the next time you shower, remember that it’s not just about cleaning yourself; it’s also about getting ready for a day full of energy. Taking a bath in the morning sets a refreshing mood for the entire day which attracts positive energies.
Doing Skincare — Applying Herbal Steam and Face Mask
Adopt an Ayurveda morning routine that activates your skin’s and senses’ brightness. With customized face masks and herbal steam, Ayurveda provides a rejuvenating skincare approach. Take a relaxing Ayurvedic steam after your bath.
This quick yet powerful practice facilitates the proper opening of pores and absorption of nourishing nutrients by balancing the internal water balance of your skin.
Add two drops of turmeric essential oil to the steam. It will give your skin a beautiful shine by encouraging good blood circulation and reducing the effects of ageing. Now, add a touch of customization using an all-natural Ayurvedic face mask.
After applying a thin coating, give it five minutes to do its magic. After you’ve cleaned yourself, your complexion will be primed for the skin-lifting effects of steam.
Ayurveda Encourages Moisturizing the Skin Using Herbal Products
Everyone wants a glowing complexion.
However, Ayurveda stresses that getting there requires more than just applying cream. Our age-old science demonstrates the power of regular skin hydration in warding off dryness and avoiding irritation and breakouts! And yes, moisturizing is essential for all skin types, even oily ones.
It keeps skin soft and hydrated by acting as a buffer against environmental aggressors. This results in softer, smoother skin, and fine wrinkles may even momentarily vanish. The Ayurvedic twist is to customize your herbal moisturizer based on your dosha.
The soothing properties of vetiver, bakuchi, and aloe vera benefit vata dosha.
Choose cooling herbs, such as vetiver, kamal, and neem, if Pitta dominates.
Lodhra, Manjistha, and Kamala are kapha-pacifying herbs that regulate greasy and clogged skin.
So, embrace the power of moisturizing your skin daily—the Ayurvedic key to bringing out its inherent glow!
9:30 AM
Eating Breakfast
According to Ayurveda, “food is medicine,” and breakfast offers a strong opportunity to establish your overall mood. Following this old habit of eating warm, cooked meals at regular intervals is essential.
Give your food a minute before taking your first mouthful. Take a seat, take a few deep breaths to calm your thoughts, and express thanks for the food on your plate.
By enjoying the flavour and texture, every chew turns into a little meditation.
Vata, Pitta, and Kapha dosha types are all covered by this careful approach. Although there are particular guidelines for each dosha, the fundamental idea is always the same: eat warm, freshly prepared, spicy foods that uplift your body and soul.
Explore recommended meals with doshas:
Dosha: Vata
Characteristic: Dense and Moist
Meal Options:
- Apples or pears stewed in nutmeg and cinnamon.
- Oatmeal with nut butter, maple syrup, and cinnamon or cumin in plant milk.
- Stir-fried root vegetables (beets, carrots, and sweet potatoes) with a fried egg made with ghee.
Dosha: Pitta
Characteristic: Cooling and Dry
Meal Options:
- Oatmeal or basmati rice with plant milk and pumpkin or sunflower seeds on top.
- Toast made with whole grains and spread with avocado or jam.
- Chia pudding with maple syrup and plant milk.
Dosha: Kapha
Characteristic: Light and Dry
Meal Options:
- Sauté bitter greens (kale, arugula, and chard) gently in ghee.
- Warm cereals topped with maple syrup or honey drizzle.
- Seasonally appropriate fresh fruit (stewed, juiced, or blended).
Remember that these are only recommendations! You can modify the components and quantity sizes to suit your needs and digestive fire.
Natural Ayurvedic Supplements
Ashwagandha KSM 66: This Ayurvedic herb supplement can help you feel calmer, focused and fight morning weariness. It is made from pure organic Ashwagandha plant roots. You can take it first thing with any meal.
Neem: Neem supplements are rich in antioxidants; neem leaves may help your body’s defence mechanisms. You can add neem into your daily diet anywhere between post-workout meals.
Triphala: Triphala is an herbal blend that includes Haritaki, Amla and Bibhitaki fruits. It helps cleanse and balance your digestion, elimination and healthy gut.
Tulsi: The cognitive benefits of Tulsi, or Holy Basil are a sharper mind & immunity. You can consume it in a capsule, tea or in powder form.
Shilajit: Shilajit is consumed for multiple benefits including natural minerals, energy, antioxidant properties, immunity, and overall vitality improvement.
Turmeric: Also known as Golden Herb, you can supercharge yourself with Haldi capsules. It is well-tested for anti-inflammatory properties, immunity, antioxidant benefits, absorption, and potential pain relief.
Amla: Also known as Amlaki, Amla capsules offer energy, immunity, metabolism, anti-ageing, hair, and skin health. It’s a superfood with Vitamin C and antioxidants.
Note: For individualized guidance on dosage for your particular requirements, speak with an Ayurvedic practitioner.
10:00 – 12:00 AM
Doing Deep Work
The traditional Indian medical system acknowledges the body’s inherent rhythm. This shows that from 10 AM to 12 PM, it’s best to focus on mental tasks in your morning routine.
By now, you have finished the morning routine that cleansed and rejuvenated your body and mind, and your digestive fire (Agni) is intense. You have a two-hour window that is ideal for deep work, which is focused work requiring mental agility and focus.
Take on those assignments, papers, or creative ventures that demand your complete attention and full brain participation.
Accept this Ayurvedic advice to reach your maximum productivity level.
What You Can Learn
Ayurveda routine can ensure numerous benefits. Here’s your takeaway from this in-depth blog:
- Focus on Mild Detoxification: Toxin removal and improved digestion are achieved through tongue scraping, warm water with lemon, and neti pot nasal cleansing.
- Put Inner Peace First: Before beginning the day, self-massage (abhyanga) and meditation encourage calmness and relaxation.
- Encourage Organic Rhythms: Respect the body’s natural cycles and emphasize routines unique to each dosha (body type) and early wake-up times.
- Harmonize Mind-Body Relationship: Ayurveda integrates mental and physical disciplines, including yoga and meditation, to promote holistic well-being.
- Ayurveda Promotes Mindful Eating: It emphasizes eating a warm, prepared breakfast that suits your dosha for the best possible energy and mood.
- Increases Output: Acknowledge the body’s innate rhythm for in-depth work and propose that mornings are the best time for concentrated work.
Source
https://aiia.gov.in/institute-publications/international-journal-of-ayurveda-research
