Dinacharya refers to the Ayurvedic daily routine that emphasizes self-care practices aimed at maintaining physical, mental, and spiritual well-being. This routine consists of a series of cleansing and rejuvenating activities that help remove toxins (ama) from the body and bring balance to one’s life. By following a consistent daily routine, individuals can harmonize their body clock and digestion while reducing decision fatigue.
The concept of biological rhythms and their impact on our health isn’t a new discovery. In fact, it dates back thousands of years to the ancient Indian practice of Ayurveda. The Ayurvedic clock, a cornerstone of this traditional medicine system, laid the groundwork for what we now know as circadian rhythms. Centuries later, modern science began to uncover what Ayurvedic practitioners had long understood. Researchers discovered the existence of circadian rhythms - our body’s internal 24-hour cycles that regulate various physiological processes. They found that these rhythms are controlled by a biological clock in our brain, much like how the Ayurvedic clock guides daily activities.
Ayurvedic Morning Routine
- Wake Early: Rise before sunrise, ideally around 4:30 AM for Kapha types, 5:30 AM for Pitta types, and 6:00 AM for Vata types.
- Body and Mind Scan: Check in with how you feel physically and mentally to set intentions for the day.
- Elimination: Drink 0.5 -1.0 Liter warm water upon waking, then sit on the toilet to promote healthy digestion.
- Tongue Cleaning: Inspect the tongue for signs of imbalance, then scrape and clean it.
- Oral Hygiene: Floss and brush your teeth, then massage your gums with sesame oil.
- Nasal Cleansing: Use a Neti pot to cleanse the nasal passages.
- Body Oiling (Abhyanga): Massage warm oil into your skin to nourish and calm the nervous system.
- Ear Care: Massage your ears with oil and place a few drops into the ear canal.
- Yoga and Pranayama: Engage in gentle yoga and breathing exercises.
- Meditation: Spend at least 15 minutes in meditation to cultivate peace and focus.
- Nourishing Breakfast: Enjoy a balanced breakfast that supports your dosha.
A more breif activities during different dosha time period is shown in the the ayurvedic clock above. Dinacharya is adaptable to individual needs, allowing for personalized practices based on one’s Ayurvedic dosha (Vata, Pitta, or Kapha). By incorporating these rituals, individuals can cultivate a harmonious and healthy lifestyle.
Vata: 02:00 - 00:06 04:30 : Wake up and drink body temperature or warm water 05:00 : Bowel/bladder elimination 06:00 : tongue scraping, teeth cleaning and oil pulling
Kapha: 06:00 - 10:00 06:00 : Exercise (yoga, jogging, walking) 07:00 : Bathing, self-massage, pranayama 08:00 : Light breakfast
Pitta: 10:00 - 14:00 10:00 : Work/study 13:00 : Main meal (lunch)
Vata: 14:00 - 18:00 14:00: Light work/creative tasks 16:00: Light snack if needed 17:00: Leisure/socializing/light exercise
Kapha: 18:00 - 22:00 18:00 : Mindful eating, Relaxation, family 20:00 : digital detox, Meditation or Yoga Nidra 21:00 : Preparation for deeper sleep
Pitta: 22:00 - 02:00 11:00 - 01:00: Lighter, dreamless sleep, Body detoxification and repair 01:00 - 03:00 :Deep sleep, Emotional processing and healing 03:00 - 05:00: REM (Rapid Eye Movement) sleep, intense dreams