As Charaka, the father of Ayurveda, wisely said, "Prevention is better than cure." The essence of Ayurvedic medicine lies in preventive care, focusing on maintaining our health before imbalances arise. It's important to remember that while we strive to preserve our well-being, it’s impossible to maintain perfect health all the time. We are constantly influenced by the natural rhythms of life—whether it’s our circadian rhythm, the aging process, seasons, emotions, or even our diets. These factors lead to small imbalances over time, but with mindful effort, we can manage them.
Ayurveda recognized this over 5,000 years ago, providing us with daily routines—known as dinacharya—that help us align with nature and reduce the negative impact of external influences. In a way, humans are shaped by their habits, and while we have countless modern books on the topic, Ayurveda already understood this ancient wisdom. If we can integrate these practices into our daily lives, we can protect and nurture our natural health.
Components of Dinacharya
It is a combination of morning routine, evening routine, and night routine. The practices, mostly involving dos and don’ts based on general principles of health, can be compiled under a few categories based on the intention and time of carrying it out.
Rise and Shine
Morning cleanse
Exercise and Strengthening
Bath routine and Grooming practices
Rules of eating and Post meal regimen
Spiritual and Social Health
Sleep Routine
Rise and Shine
Waking up early in the morning has a powerful impact on all aspects of our health—physical, mental, and even spiritual. The moment the sun rises, our body undergoes a natural shift in its circadian rhythm. Melatonin levels drop, cortisol and vitamin D levels rise, digestive enzymes are produced, and blood sugar increases to meet the day’s energy demands. By waking up early, we align with these natural processes, allowing our body to function in harmony, leading to better performance throughout the day.
What’s fascinating is how this also affects the quality of our sleep. Waking up early helps reset the body’s internal clock, but it all starts with going to bed on time. If we don’t sleep at the right hour, it becomes nearly impossible to wake up early, so the key is fixing our sleep schedule first.
Many people, even those who maintain a good diet and exercise routine, still develop metabolic issues as they age, often due to not waking up early. It’s a subtle, yet crucial habit that can make a huge difference in our overall well-being.
One simple practice that can help is drinking a few sips of warm water first thing in the morning. It hydrates the body after a night of fasting and kickstarts the gastrointestinal tract. This, combined with the increased activity of Vata and cortisol, promotes healthy digestion and proper elimination, setting you up for a healthy day ahead
2. Morning Cleanse:
Next comes the important ritual of oral hygiene. Start by gently brushing your teeth with a toothpaste or herb that has a bitter or astringent taste, followed by cleaning your tongue and doing oil pulling for 2-5 minutes with coconut oil. After that, splash some cold water on your face to refresh your senses.
Oil pulling is such a simple, yet powerful detoxifying practice. It not only cleanses the oral cavity but also helps remove stagnant lymph. When we swish the oil around, it stimulates the salivary glands, producing a lot of saliva that helps flush out toxins from the body.
3. Exercise and Strengthening:
Ayurveda places great importance on incorporating exercise into our daily routine, but it emphasizes that it should be personalized to each individual’s needs. The key is to avoid pushing the body into stress while focusing on building strength. In the morning, when Vata settles and Kapha takes over, it’s the perfect time for physical activity. This phase supports cardiovascular exercise and muscle training, allowing us to build stamina and enjoy faster recovery times.
To complement this, Ayurvedic wisdom suggests incorporating abhyanga, or oil massage, after exercise. Massaging with oil not only improves metabolism and soothes tired muscles and ligaments, but also helps balance the doshas after intense activity.
It’s essential to manage both physical fatigue and stress. If you happen to over-exert yourself, an oil massage can help reduce the strain on your body, allowing you to recover more smoothly and feel more balanced. Taking care of your body this way ensures that exercise remains a positive, rejuvenating part of your routine.
4. Bath routine and Grooming practices:
Warm water baths are generally known for their strengthening effects, while cold water baths are more suited to certain individuals and specific health conditions. Cold water can help tone the body and improve sturdiness. However, when it comes to washing your head and hair, Ayurveda suggests using room-temperature water. This helps protect the pitta in the eyes and keeps hair follicles healthy.
Along with this, it’s also a wonderful practice to begin each day with a calming routine, like meditation. Starting your morning with meditation helps you focus, sharpens your concentration, and deeply relaxes your mind, all while reducing stress levels. It’s a gentle way to set the tone for the day, keeping both your body and mind in harmony.
5. Rules of eating and Post meal regimen
In Ayurveda, how we eat is just as important as what we eat. More attention is given to the timing and method of consuming food than the diet itself. For maintaining good health, it’s recommended to have two meals a day—ideally one in the early noon and another in the early evening.
The afternoon is when pitta is at its peak, which means our digestive fire is the strongest, making it the best time to have our heaviest meal. This is when hunger is at its fullest, and metabolism is most efficient. On the other hand, dinners should be as light as possible to support restful digestion
6. Spiritual and Social Health:
Every day at work can bring its own set of challenges—stress from deadlines, interactions with various people, and unresolved issues. It’s so important to find ways to manage that daily stress instead of letting it pile up for the next day. Carrying unresolved stress can weigh us down and impact our overall well-being.
To nurture a fulfilling spiritual and social life, we need to cultivate a genuine relationship with ourselves. One effective way to do this is through journaling, which allows us to reflect on our thoughts and feelings. Pursuing hobbies that resonate with us can also deepen that connection.
Additionally, spending time with uplifting, devotional people can foster personal growth and a sense of contentment. Surrounding ourselves with those who inspire us can be incredibly enriching, helping us navigate life’s ups and downs with grace.
7. Sleep Discipline
I’ve developed a 30-minute night routine that has truly transformed my sleep, and I’ve come to realize how vital it is for my well-being. No matter what, I stick to this routine, and it’s been the key to my undisturbed nights.
After enjoying a wholesome dinner, I take this time to wind down and prepare for a restful night. First, I cherish some quality moments with my family or just with myself. It’s important to connect, especially after a busy day.
Next, I dim the bright white lights in my home, switching to softer, yellow lighting. This gentle change creates a cozy atmosphere that helps signal my body that it’s time to sleep. If I have any lingering thoughts or unresolved issues from the day, I share them with my loved ones, allowing us to connect and relax together.
I also find solace in reading spiritual books during this time. I make it a point to avoid screens and TV, as they can be overly stimulating for my mind. Instead, I love washing my feet with normal water and giving myself a gentle foot massage, which completely relaxes my body and helps me shift into rest mode.
As I settle into bed, I do so with a sense of satisfaction, knowing I’ve taken care of my mind and body. Living in alignment with nature and the universe brings a profound sense of health and well-being.
Just sharing this routine gives me such a nice feeling, and I wholeheartedly encourage you to experience it for yourself.
Our upcoming Yoga and Ayurveda retreat are designed to help you setup these daily routine in days you stay with us and then it will be simpler to follow them at home once you are back to your space.
Our upcoming retreat is thoughtfully designed to help you establish daily routines that promote wellness and balance in your life. During your time with us, you’ll learn practical Ayurvedic practices and yoga techniques that are easy to incorporate into your everyday life.
By immersing yourself in this supportive environment, you’ll gain the tools you need to seamlessly integrate these routines into your home life once you return. Experience the transformative power of Ayurveda and yoga, and discover how simple changes can lead to lasting well-being.
Don't miss this opportunity to cultivate a healthier lifestyle while enjoying the beauty and tranquility of our retreat setting. We can't wait to share this journey with you!
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