In today’s fast-paced world, maintaining a healthy lifestyle can be hard to juggle, but no good things come easy, isn’t it? For a long healthy life, adopting good habits and following them in earlier years is a must. Therefore it’s important to develop a daily Ayurvedic routine, as it helps to establish balance in one’s life.
In Ayurveda, there’s a term known as “Dinacharya” which is derived from two words: ‘dina’ which means day and ‘acharya’ meaning activity. The daily activity carried out by individuals decides the fate of a future healthy life. Having a daily routine brings good health, energy, and clear thinking into our lives.
What Is Dinacharya In Ayurveda?
In Dinacharya, according to Ayurveda, it refers to paving the way for self-care, which leads to healing, detoxification, and nourishment. Dinacharya is one of the four pillars of health in Ayurveda, which are Nidra (sleep), Ahar (nutrition), Yoga (exercise), and Ananda (bliss). Dinacharya helps establish an individual’s constitution and effectively regulates the biological rhythms of the body. It brings harmony by aligning the body with the rhythms of nature. Dinacharya includes morning, evening, and seasonal routines, as well as practices such as meditation, yoga, and self-care.
Dinacharya Daily Cycles
The daily cycle of Dinacharya, or Ayurvedic lifestyle, is typically structured to align with the body’s natural rhythms and promote overall well-being. This makes us self-aware which helps to create a deep bond within ourselves.
Ayurvedic Dinacharya consists of two cycles, further divided into 4 hours of Vatta, Pitta and Kapha Dosha.
First Cycle: Sunrise to Sunset (6:00 am to 6:00 pm)
- 6:00 am – 10:00 am – Kapha time of day
- 10:00 am – 2:00 pm – Pitta time of day
- 2:00 pm – 6:00 pm – Vata time of day
Second cycle: Sunset to sunrise (6:00 pm – 6:00 am)
- 6:00 pm – 10:00 pm – Kapha time of day
- 10:00 pm – 2:00 am – Pitta time of day
- 2:00 am – 6:00 am – Vata time of day
What Comes Under Dinacharya?
1. Waking Up In The Brahma Muhurta
The 14 muhurtas of the night are called Brahma Muhurta. Approximately 96 minutes or say 1 hour 36 mins before sunrise is called Brahma Muhurta. During this time the Vata Dosha is dominant and the environment is calm and rich in oxygen which makes it easy for you to wake up. According to the seasons, the timing of sunrise varies but on average it’s recommended for Vata people to get up before 6 a.m., Pitta individuals by 5.30 a.m. and Kapha Individuals by 4.30 a.m.
As soon as you wake up, look at the palm of your hands for a few moments, say a prayer of gratitude and gently move them over your face and chest down to the waist. This wakes up the energy and cleanses the subtle body before beginning the day.
2. Drink Warm Water
To awaken and cleanse the digestive tracts and organs, drink a glass of warm water with a little lemon juice. This also flushes harmful toxins from the kidney and frees radicals. Also, drinking ample water throughout the day keeps you hydrated and supports the brain in functioning optimally. Drinking warm water every morning is the best daily routine for a healthy life.
3. Evacuation Of Natural Wastes
According to Ayurveda, evacuation is one of the most important pillars of health. The bowel movement should be regular, and in case it does not occur regularly, it can cause constipation.
To enhance the process of bowel movement, sit or squat on the toilet. This position aligns your body for better bowel movements. It straightens the rectum, reducing the need for straining and potentially preventing constipation and other issues. Traditional squatting was the norm before modern toilets. While preferences vary, some find squatting beneficial for more efficient and comfortable bowel movements.
4. Cleaning And Brushing (Dhanta Mula Dhauti Or Dhantadavana)
The second thing to do after waking up is brushing your teeth. It is recommended to use a soft brush, toothpaste or tooth powder made with a combination of herbs such as neem, babul, khair, karanja etc. You can also use a traditional Indian toothbrush with a neem stick.
5. Scraping Of Tongue (Jiva Mula Dhauti)
Once you are done with brushing, follow up with scraping of the tongue. Ideally, you have to keep scraping the tongue from the back forward with a tongue scraper, which is made of gold for Vata, silver for Pitta, and copper for Kapha. The scraping should be done for 7-14 strokes, stimulating the internal organs, helping digestion, and removing dead bacteria. This practice is beneficial for overall health and well-being, as it supports the body’s natural detoxification process and promotes a healthy digestive system.
6. Gargling (Kavala) And Oil Pulling (Gandusha)
Kavala or Gargling is the process of holding the liquid in the mouth making it move inside the mouth and spitting it out thereafter. It is usually done with some decoctions and it helps in improving digestion and preventing excessive salivation from the mouth.
Gandusha commonly known as oil pulling involves swishing oil in the mouth until the eyes start watering. This practice helps reduce toxins from the mouth, strengthen facial muscles, prevent flabby cheeks, and improve digestion. It is also believed to help keep the mouth fresh and whiten teeth. There are different types of Gandusha, including Snigdha or Snehana Gandusha, Shamana Gandusha, Shodhana Gandusha, and Ropana Gandusha, each with its benefits.
7. Eye Cleansing & Application Of Collyriums
After you are done with brushing, gargling etc, splash some cold water on your face and in your eyes. This will make you feel fresh and your eyes will be cleansed. Since, today we are spending more time on screens due to the constant demand of work and as well for leisure activities, taking care of our eyes is of utmost crucial.
Ayurveda introduces two types of collyriums : Souvira Anjana and Rasanjana. Souvira Anjana, is recommended for daily use, promotes overall eye health. It effectively prevents sensations of burning, itching, and excessive tearing in the eyes.
8. Nasya
It has a profound effect on the mind and respiratory system of the person. This can be done as a part of Panchakarma and Dinacharya.
It is the application of warm medicated oil in both nostrils to prevent premature wrinkles and dryness of the face, improve sleep and reduce anxiety.
Further Read: Nasya Therapy In Panchakarma: Healing Through Detoxification
9. Ear Oil (Karana Purana)
This practice is believed to support overall ear health by offering moisture, warmth, and nourishment to the ears. It is considered especially beneficial during the colder months or vata season, as well as during travel. The warm oil is gently massaged into each ear canal, and the practice is recommended for daily use, with 1-2 drops of warm oil, or for weekly use with 5-8 drops of warm oil in the ear.
10. Udwarthanam – Powder Massage
This dry massage refreshes and stimulates the skin aids in proper lymphatic drainage, enhances blood circulation and helps in releasing the accumulated toxins. Unlike Abhaynagar, the direction of strokes should be always towards your heart as this helps drain the lymph back. Special herbal powders are used for this dry massage.
In this era where people are in a hurry and running a fast lifestyle, the principles of Dinacharya are most relevant. It is because of this negligence most lifestyle-related diseases emerged. Dinacharya are some healthy habits which should be included as a lifestyle even in a busy schedule, if the person wants to be healthy. Ayurveda places more emphasis on the prevention of diseases, that’s why Dinacharya has been described in the context of a daily regimen so that by following proper charyas the person will be well.
11. Herbal Smoke Inhalation
The inhalation of medicinal smoke through the nose is called dhumapana. Herbal smoke should be inhaled through the nose and exhaled through the mouth only, otherwise it might damage the eyes. Daily practice prevents diseases of the upper clavicular region or reduces the severity of diseases if occurred. This practice also helps in strengthening the scalp hair, sense organs and voice. The gaseous form of medicine increases the bioavailability of it and gives faster results.
12. Abhyanga – Application Of Oil On The Body And Scalp
Regular application of oil on the body according to the season strengthens the body. In the cold season, hot potency oils should be used for the massage and in hot seasons, the oil should be used for cold potency. This practice rejuvenates tissues, relieves tiredness and prevents premature aging of skin and hair.
While doing Abhyanga; the head, earlobes and the soles of the feet should be given proper care as it nourishes sense organs, improves sleep, and strengthens the body.
After the application of oil, one can indulge in some form of physical activity according to the strength of the individual. During winters, the activities can be done up to that level where the person feels half the strength is used and in summer and rainy seasons, activities should be minimal compared to that.
13. Vyayma And Meditation
Exercise and meditation, known as Vyayama, are vital for daily well-being. Meditation enhances goal-oriented concentration, bringing harmony to mind, body, and soul. Regular exercise keeps the body active, contributing to an overall healthy lifestyle.
14. Bathing (Snana)
Bathing cleanses the body sweat, dirt and other impurities which relaxes the body, mind and senses. This makes you feel fresh, improves digestion and reduces sleepiness.
15. Breakfast & Tea
According to Ayurveda, most diseases start in the digestive tract. Having a balanced and healthy breakfast, rich in fresh, whole foods, provides you with the power and nutrients needed to navigate through the day.
Importance & Benefits Of Dinacharya
Dinacharya, if followed properly, helps to establish balance in an individual’s constitution and thereby helps in regulating the biological clock. Also, it aids digestion, absorption, and assimilation and generates discipline, peace, happiness, and longevity. Dinacharya starts from waking up in the morning in Brahma Muhurta, Ushapana (water drinking), Mala-Mutra Visarjana (evacuation), Dantadavana (brushing), Kavala (gargling), Gandush (holding water in the mouth), etc.
Following Dinacharya is important because most lifestyle disorders can be prevented by adopting it. Ayurveda is the science of life that emphasizes the restoration of the health of the individual rather than the treatment of the disease.
Conclusion
When we sync our activities with our internal body clocks, it helps us maintain a steady rhythm and well-being throughout the day. This simple yet powerful practice, encompassing waking, exercise, meals, and more, contributes to overall health and longevity. Adopting Dinacharya shows a dedication to self-care, making it easier to handle life’s challenges. Keeping things simple and making these small changes can have significant positive effects on our physical and mental well-being.
