The Power of Ayurvedic Routine: Steps to enhance Health and Harmony Naturally
In the ancient wisdom of Ayurveda, establishing a daily routine is considered vital for maintaining optimal health and well-being. Daily routine is known as Dinacharya. Daily routine is so befeficial for the body and mind. Since I implemented simple steps in my ayurvedic daily routine, my body feels stronger, my mind is calmer, and I feel more in harmony with nature. This blogpost is a guide based on the sacred texts of Ayurveda. It delves into the significance of a daily routine according to Ayurveda. This blog provides insights into the practices that can help you achieve balance and vitality in your life.
The Essence of Ayurvedic Daily routine
According to Ayurveda, our well-being is deeply influenced by the cycles of nature. There are 4 seasons in the northern hemisphere, and each of the seasons has different energy. Dinacharya, or the daily routine, is designed to align our body, mind, and spirit with the natural rhythms of the day. This fosters balance, strengthens the body’s natural defense mechanisms, and promotes overall health and vitality.
Step 1: Awakening with the sun
The sacred texts of Ayurveda emphasize the significance of rising early with the sun. This practice allows us to synchronize our body’s internal clock, known as the circadian rhythm, with the rhythms of nature. Awakening in the early hours provides us with a serene and peaceful environment to commence our day. If you wake up 3 muhurta before the sunrise (1 muhurta = 48 minutes), you will benefit from the sattvic hour. This time is the best to study, meditate or create. If not, try to wake up around 7am. This way, you get to enjoy your first meal around 7:30am, which is the best time for your digestive system.
Step 2: Oral Hygiene and Tongue Scraping
Ayurveda places great importance on oral hygiene as it not only enhances dental health but also promotes overall well-being. The practice of tongue scraping, known as Jihwa Prakshalana, is recommended to remove accumulated toxins and bacteria from the tongue, stimulating digestion and detoxification processes. You will see, you can use a copper tongue scraper. As you do it, you will remove a white to yellowish film of the tongue.
Step 3: Abhyanga: Self-Massage with Oils
Abhyanga is the practice of self-massage using herbal oils. It is an integral part of the Ayurvedic daily routine. This rejuvenating practice nourishes the body, calms the mind, and enhances circulation. The sacred texts of Ayurveda describe the benefits of specific oils and techniques for various dosha types. If you tend to have dry skin, and are not subject to skin redness, then organic and not toasted sesame oil is best. If you do have redness of the skin, opt for coconut oil instead. The skin is the biggest organ of the body, and it eats too. That is why Ayurveda recommends only to apply things on the skin that you can ingest. Do not leave the oil on your body overnight or during the day. Once you apply the oil, you can some movement or a 10-15 minute meditation and then take a shower.
Step 4: The Importance of an easy-to-digest Breakfast
Ayurveda emphasizes the consumption of a light to digest breakfast to fuel the body and mind for the day ahead. This meal should be freshly prepared, balanced, and tailored to individual dosha types. If you don’t know what your dosa type is, you need to schedule an ayurvedic consultation with an ayurvedic practitioner. He/she will tell you what your constitution is, and help you design the best routine for you. Incorporating seasonal fruits, whole grains, and nourishing beverages like herbal teas can enhance vitality and mental clarity. You could go between:
- Soaked overnight steel-cut oatmeal, with black raisins, a pinch of turmeric powder, pinch of cinnamon and ½ a teaspoon of cultured ghee.
- Stewed fruits like apples or pears with cloves, cinnamon, cardamom spices.
- Egg white and spinach eggs with cumin, fennel, coriander spices…
Step 5: Mindful Work and Rest
Ayurveda recognizes the importance of finding a balance between work and rest. Engaging in mindful work, focusing on one task at a time, and taking regular breaks to rejuvenate the mind are essential practices. Furthermore, Ayurveda emphasizes the need for a post-lunch rest, known as the “vamakukshi,” to restore energy and enhance productivity. This is not a nap, it is the act of lying on your left side to allow the digestion to be performed properly in the stomach. Lie down for 20 minutes max, and then resume your activities.
Step 6: Nourishing Lunch and Digestion
Ayurveda advises consuming the main meal of the day during lunchtime when the digestive fire, known as Agni, is strongest. A wholesome and balanced lunch, incorporating fresh vegetables, legumes, and healthy fats, supports optimal digestion and nutrient absorption. If you eat animal proteins, now is the best time to eat it.
Step 7: Evening Rituals for Inner Calm
As the day transitions into evening, Ayurveda encourages us to engage in calming rituals that promote relaxation and prepare the body for restful sleep. This may include gentle yoga or stretching, meditation, pranayama (breathing exercises), and enjoying a light, sattvic dinner.
Step 8: Restorative Sleep and Nighttime Routine
Ayurveda places great emphasis on quality sleep as a cornerstone of well-being. The sacred texts of Ayurveda describe the importance of a nighttime routine that promotes deep sleep and rejuvenation. Practices such as turning off electronic devices, dimming lights, and engaging in relaxing activities before bed can help prepare the body and mind for restful sleep.
After all these details, here is a simple daily routine you can use as a template. We all have different lives and schedules, and Ayurveda understands that. Ayurveda is not a strict science; it and it does not want to add stress to our lives. Rather, it wishes to point us in the right direction. So, take this template, adjust it according to what you already are doing, and what you can change. Take baby steps and enjoy the process.
Template of Ayurvedic Daily routine
- Wake up early:
- Rise around 6:00 a.m. to 7:00 a.m., aligning with the natural rhythms of the day.
- Morning self-care practices:
- Start the day with tongue scraping to remove toxins and freshen the breath.
- Practice oil pulling for oral health and detoxification.
- Perform self-massage (Abhyanga) using warm oil to nourish the body and promote circulation.
- Engage in gentle stretching or yoga asanas to awaken the body and enhance flexibility.
- Hydration and elimination:
- Drink a glass of warm water with lemon or herbal tea to hydrate the body and aid digestion.
- Allow time for natural elimination processes (urination and bowel movements).
- Mindfulness and meditation:
- Set aside 10-15 minutes for meditation, deep breathing, or mindfulness practices to calm the mind and cultivate mental clarity.
- Breakfast:
- Enjoy a nourishing breakfast that includes warm, cooked foods such as whole grains, fruits, and herbal teas. Avoid heavy or processed foods.
- Work or daily activities:
- Engage in work, studies, or daily activities with focus and presence.
- Take regular breaks to stretch, move, or practice deep breathing exercises.
- Lunch:
- Have a balanced lunch around midday, consisting of freshly cooked, warm, and light meals.
- Include a variety of vegetables, whole grains, legumes, and a moderate amount of healthy fats.
- Mid-afternoon rejuvenation:
- Take a short break to relax, hydrate, or have a light snack, such as fresh fruits or herbal infusions.
- Exercise or movement:
- Engage in physical activity or exercise, such as walking, yoga, or other forms of exercise that suit your body type and preferences.
- Evening self-care practices:
- Practice gentle self-care rituals, such as dry brushing, warm baths, or calming activities to wind down.
- Dinner:
- Enjoy a light and nourishing dinner at least two to three hours before bedtime.
- Opt for easily digestible foods, steamed vegetables, soups, and herbal infusions.
- Evening relaxation:
- Allocate time for relaxation, such as reading, journaling, or spending quality time with loved ones.
- Limit exposure to electronic devices and create a soothing environment.
- Bedtime routine:
- Establish a consistent bedtime routine to signal the body for sleep.
- Avoid stimulating activities and ensure the sleep environment is calm, dark, and comfortable.
- Aim for 7-8 hours of quality sleep, going to bed around 10:00 p.m. to 11:00 p.m.
Remember, this sample daily routine schedule can be adapted according to your specific needs, lifestyle, and dosha (constitution). Consulting with an Ayurvedic practitioner can provide personalized guidance to optimize your daily routine based on your unique characteristics and health goals.
The sacred texts of Ayurveda offer profound wisdom on the significance of a daily routine for optimal well-being. By embracing the principles of Dinacharya and incorporating practices that align with our individual constitution and the rhythms of nature, we can cultivate balance, vitality, and a deep sense of harmony in our lives. May this exploration of Ayurvedic daily routines inspire you to embark on a transformative journey of holistic well-being.