DINACARYA: the ĀYURVEDA daily routine

1) Waking – see the sunrise! Kapha 5 am Pitta 6 am Vāta 7 am (all vary by daylight and season)

if you want to change your life, change your morning – by the night people are too tired to make new habits

2) Prayers or chanting to Mother Earth, to one’s Ishta Devataa (Personal connection to Divine)

One can say “Great! God, It’s morning!” 🙂 or “oh God it’s morning” 🙁 choose the first

3) Cleaning mouth, face, eyes water as if you are at a mountain creek. rosewater directly in eyes, or use eyecups

4) Drink 1 glass of room temp. water glass covered bedside overnight; or copper vessel warming, silver cooling

5) Brushing teeth be gentle on gums. Use bitter or astringent toothpaste, not sweet.

6) Swishing/Gargling sesame oil cool seasons. coconut summer. saline if congested, puff cheeks, swish in mouth

7) Scraping Tongue back to front several times, cleaning the beginning of the pipes of the GI tract

8) Chewing with 1 tbsp. white unhulled sesame seeds

9) Herbs that are taken without food (if taking)

10) Evacuation squatting is better than sitting. wash with warm water, not just dry TP

11) *Oil Skin at least primary areas – scalp, feet, dry spots, tight spots, or entire body. Use medicated oils for primary imbalance or

constitution (vata, pitta, kapha). Especially good for vata disorders, winter. Or do at night before bed – protect sheets then.

12) *Oil Ears 5 warm drops either side, or a small amount on the pinky finger applied to the orifice. Or do at night before bed

13) *Oil Nose supernasya from ayurveda.com is tridoshic

14) Exercise (yogāsana) Vāta – slow, steady, warm, fluid. Pitta – playful, joyful, soft focus, change routine, twists. Kapha –

*vigorous, active. Exercise can be at any time of the day, but this is a great time for those who are busy.

15) Bathing/Showering minimize soaped areas. put shampoo in oiled hair before wetting hair

16) Natural scents Vāta: grounding, eg. amber. Pitta: cooling, sweet, eg sandalwood. Kapha: energizing, eg cinnamon, cloves

17) Breathing Techniques alternate nostril breathing if nothing else. Vāta: alternate nostril, bhramari, udgīta; Pitta: shītali,

chandra bhedana, bhramari; Kapha: *bhastraka, *kaphalabhāti , agni sāra

18) Meditation at least 15 minutes. preferably 30-40

19) Dressing colors by day/planet: M white, T pink/red, W green, Th orange, F purple, Sa black/blue, Su gold/yellow

20) Eating Breakfast Ideally before 9a. Light protein if any. Carbohydrates. No cold milk!

21) Herbs that are taken with food (if taking)

22) Work or Study ”Environment is stronger than will” Paramahansa Yogānanda. Work should be pleasing, uplifting, and meeting

your needs for contribution.

23) Lunch 11a – 1p Main meal of the day and the most protein. Take 30 min to sIt down to eat with good company.

24) Herbs that are taken with food (if taking)

25) Nap not Kapha. others especially during summer, moms with young kids, Vāta predominant

26) Work or study The people we work with are as important as the work we do.

27) Herbs that are taken without food (if taking)

28) Re-energize – breathing techniques or nasya (supernasya) around 3pm

29) Meditation at least 15 minutes. preferably 30-40. Before dinner in the early evening. See the sunset!

30) Supper light meal, pleasing company. Bitter taste included.

31) Herbs that are taken with food

32) Heart time evening is for singing, socializing, connecting with the heart. Limit the amount of information processing,

electronic exposure, and focusing required. TV is not relaxing, it requires a tremendous amount of processing. Include activity

that provides absorption and brings out the joy of the inner child.

33) Clean feet and massage all the way up to the knee. Legs-up-wall posture is good for leg relief if standing job.

34) *Triphala – for keeping GI tract clean

35) Clean teeth, face, mouth, eyes, and nose – bitter mouthwash

36) Nightly prayer or loving, devotional singing is also great for non-religious go to sleep

37) Sleep by 10pm (varies by daylight and season) Vāta on back, Pitta on right side, Kapha on left side and can stay up a bit later.

Head so that feet are facing East or West, not South. FULL MOON EXCEPTION – stay up later, be in the celebration