Ayurvedic Dinacharya: A Holistic Daily Routine for Optimal Health -

Ayurveda, the ancient Indian system of medicine, emphasizes the importance of daily routines or “dinacharya” to maintain balance and promote overall well-being. Dinacharya involves a series of practices tailored to individual constitutions and lifestyles, aimed at aligning with the natural rhythms of the day. Let’s explore the key elements of Ayurvedic dinacharya and how they contribute to optimal health:

1. Rise with the Sun (Brahma Muhurta)
According to Ayurveda, the 2 hours before sunrise, known as “Brahma Muhurta,” are considered sacred and conducive to spiritual practices and self-care. Waking up during this time aligns with the body’s natural rhythms and promotes mental clarity and vitality. Drink a glass of water upon waking up and then go to the toilet, following which you may spend some time in meditation.

2. Tongue Scraping (Jihwa Prakshalana)
Upon waking, Ayurvedic tradition recommends tongue scraping using a copper or stainless steel scraper to remove toxins and bacteria that accumulate overnight. This simple practice supports oral hygiene, enhances taste perception, and stimulates the digestive system.

3. Oil Pulling (Gandusha/Kavala)
Oil pulling involves swishing a tablespoon of warm sesame or coconut oil in the mouth for several minutes before spitting it out. This practice helps remove toxins, strengthens teeth and gums, and promotes oral health. Read more about oil pulling here.

4. Nasal Cleansing (Neti)
Nasal cleansing, or “Neti,” involves rinsing the nasal passages with a saline solution to clear congestion, remove allergens and pollutants, and promote respiratory health. This practice is especially beneficial for individuals prone to allergies or sinus issues.

5. Hydration and Elimination
How we drink water during the day impacts our health positively or negatively.

Drink a glass of warm water upon waking up – this helps hydrate the body and kick-start the digestive system.
Avoid water for 30 minutes before and after food, and during meals. If thirsty during meals, drink warm water or cumin tea (water boiled with cumin seeds and strained).
Avoid cold water and cold foods – these destroy the digestive system.
Additionally, establishing regular bowel movements through diet, hydration, and lifestyle habits is essential for detoxification and optimal digestion. Read more about effective hydration here.

6. Self-Massage (Abhyanga)
Abhyanga, or self-massage with warm oil, is a deeply nourishing and anti-ageing practice that promotes relaxation, improves circulation, and supports skin health. Using Ayurvedic oils such as sesame or coconut oil, massage the entire body in gentle, circular motions before bathing. Wash off with chickpea powder (besan), green mung or powdered horse-gram (huruli). Click here to read about the process in more detail.

7. Yoga and Exercise
Engaging in gentle yoga asanas or stretching exercises helps stimulate circulation, enhance flexibility, and promote overall vitality. Choose practices that resonate with your body and energy levels, and incorporate them into your daily routine.

8. Mindful Eating
Ayurveda emphasizes the importance of mindful eating, focusing on whole, nourishing foods that are appropriate for your constitution and the current season. Eat meals mindfully, chewing each bite thoroughly, and savoring the flavors to support optimal digestion and nutrient absorption.

Certain common food combinations are known to be particularly harmful, read about them here.

9. Evening Wind-Down (Sandhyavandana)
As the day comes to a close, create a calming evening routine to unwind and prepare for restful sleep. This may include gentle yoga, meditation, herbal teas, or relaxation techniques to promote relaxation and mental clarity.

10. Adequate Rest and Sleep
Prioritize quality sleep by establishing a regular bedtime routine and creating a conducive sleep environment. Aim for 7-9 hours of restorative sleep each night to support overall health and well-being. The darker and quieter your room is, the better it is for rest and healing.

Incorporating Ayurvedic dinacharya into your daily routine can help cultivate balance, harmony, and vitality in body, mind, and spirit. By honoring the natural rhythms of the day and nurturing yourself with self-care practices, you can experience lasting health and wellness in your life.