Take a moment to observe

and you will begin to

notice these qualities all
around you. The more you
shift your attention and
explore the elements, the
more you will be able to
understand and relate to
the entire universe. The
best way to start
connecting with the five
elements is to meditate on
their natures.
Starting with the subtlest
element into the stillness
of that expansiveness
feeling the movement of
breath in and out feeling
that warmth of sun
element during inhalations
and calmness of water
during exhalations
gradually becoming aware
of pleasant smell of
mother earth and its
quality of stabiity
As the secret of our
future lies in our daily
routine
Ayurveda, has always
emphasized to maintain
health and prevent the
diseases by following
proper diet and lifestyle
rather than treatment and
cure of the diseases.
In Sanskrit the daily
routine is called the
Dinacharya. Din means
`day` and acharya means
`to follow` or `close to`.
To be close to the day in
this respect actually
means to be in sync with
the natural cycle of the
Sun, Moon, Earth, and the
other planets in our Solar
system.
What we do on a
daily, consistent basis is
the greatest determiner of
our health. According to
Ayurveda, there is
nothing more important
to our health and overall
well-being than our daily
living practices. If we live
a balanced life in which
we are kind to ourselves
and adhere to the
rhythms of nature, we
stand the greatest chance
of being healthy. When
we abuse our bodies and
minds, either intentionally
or unintentionally, ill
health often results.  
Dinacharya being the
“law of nature” This
routine is based on the
sun and moon’s energetic
effect on digestion,
mental focus, creativity
and the potential for
spiritual awareness and
growth.
These days many of us
arent aware of the nature
around us… To really
heal you must return to
balance and know your
place in the Universe.
One way to describe the
daily cycle in terms
doshas, Vata, the air
element; Pitta, the fire
element; and Kapha, the
water element.
Vata is dominant from 2
to 6 in the morning and
afternoon. Kapha is
dominant from 6 to 10 in
the morning and evening,
and Pitta is dominant
during mid day and
midnight.
Keeping in touch with
these energies during the
day and move with them,
not against them.
Every decision we make
impacts the way that we
look and feel: the foods
we eat, lifestyle choices
we make, even the subtle
thoughts we think.. It
takes awareness,
discipline, and dedication
to establish healthy
habits that actually stick
and that is why
beginning an Ayurvedic
journey and self-care
routine can be the best
thing that we can do for
ourself, and it’s true that
our daily routines and
habits (dinacharya) play
an integral role in our
long term health.
And Ayurveda believes
that routine is a discipline
for the body and mind
which strengthens
immunity and purifies the
body of its wastes. With
the help of simple healthy
routines, one can clean
the body and mind,
balance . doshas.,
strengthen immunity and
start the day on a
refreshing and
rejuvenating note.
A dinacharya sets
timeframes each day
when we should sleep,
wake, conduct self-care,
eat, work, and do our
spiritual practices like
yoga and meditation.
Establishing healthful
daily practices that are
performed with
conscious awareness is
one of the best ways to
nourish ourselves on the
subtlest levels (the levels
of the mind, emotions
and spirit). And since ill
health usually begins on
the subtle levels, by
nourishing ourselves in
this way we are most able
to withstand and prevent
illness while instilling
ourselves with a sense of
peace and harmony. In
essence, healthful daily
living practices is a
practice of self-love.
Through improper
lifestyle, most of us have
lost touch with natural
rhythms and healthy
patterns for living.
Ayurveda provides us
with a roadmap in the
form of routines to guide
us on our journey to
optimal health and
wellness. 
Awaken at the correct
time to give the body a
chance to harmonize with
the rhythms of the sun.
According to ayurveda,
you should wake up in
Brahma Muhurta This is
the perfect time for
waking up for a healthy
person.
Offer gratitude or say a
prayer before leaving the
bed to set the tone for the
day, beginning the day
 with reverence and
appreciation.
Sleeping for a longer
duration after sunrise,
kapha takes place, the
stool in the bowel starts
spoiling your health. It
will start causing gas,
bloating, acid reflux, and
several other diseases
later in the day.
Drink Water in the Morning

Evacuate the bowels and

bladder, if you can, shortly
after arising to keep the
body free of impurities.
Then drink a glass of room
temperature water,
preferably from a pure
copper cup filled the night
before. This washes the GI
track, flushes the kidneys,
and stimulates peristalsis.
It is not a good idea to
start the day with tea or
coffee, as this drains
kidney energy, stresses
the adrenals, causes
constipation, and is habit-
forming. Thereby drinking
a full glass of room
temperature or warm
water, will rehydrate the
body and flushes the
kidneys.  
Once you will feel the urge
for urination and bowel
evacuation. Follow your
urge and rush to the toilet
for evacuating your bowel
and urinary bladder. In
most people, this is an
autonomic reflex for a
bowel movement and
urination in the morning.
This urge should
commence on its own. Do
not force to evacuate the
bowel.
If morning elimination is
not part of your daily
routine, begin the practice
of sitting on the toilet to
allow proper time for
elimination.
According to a Stanford
University study, when one
sits on the toilet, the
puborectalis muscle,
which is responsible for
maintaining continence,
only slightly relaxes. This
makes elimination more
difficult and many people
use forceful pushing which
can result in hemorrhoids,
diverticulosis and
constipation. In contrast,
when one squats to
eliminate, the puborectalis
muscle can fully relax,
smoothly releasing stool
from the body. 
Gargling
To strengthen teeth,
gums, and jaw, improve
the voice and remove
wrinkles from cheeks,
gargle once a day with
warm sesame oil. Hold
the oil in your mouth,
swish it around
vigorously, then spit it
out and gently massage
the gums with a finger.
On an empty stomach,
take about a Tablespoon,
or about half a mouthful,
of oil into your mouth.
Push, pull and draw the
oil through the teeth, from
side to side and front to
back, for 8-20 minutes. If
you feel the need to spit
during this time, spit a
little out and keep
“pulling.” At the end, the
oil will be milky white,
thin and frothy. Spit this
out and rinse your mouth
with water. Some say to
brush your teeth after oil
pulling, as they say the oil
pulls out toxins, bacteria,
 pus, and mucous, which
is why, they say, the oil
gets whitish after
swishing it around for 20
minutes.
7. Clean your Teeth

Scrape your tongue, back

to front, 5-10 times to
stimulate the digestive
system and aid in the
removal of toxins. Begin
by inspecting your tongue
for a yellow, green, white
or brown coating. This
coating indicates toxins in
your digestive tract and is
a good indicator of your
digestive health. 

Ayurveda believes that the

nasal passageway is the
entryway for prana, our
breath and life force
energy, to enter the body
via a direct route to the
brain. This is why it is
important to keep this vital
passageway clean, healthy
and clear via the use
of neti and nasya in your
daily routine.

Cleanse the nasal

passages with slightly
salted water using a neti
pot. Following this, place a
drop of oil or ghee in each
nostril with the tip of the
little finger. This
maximizes the absorption
of prana, clears toxins and
aids in respiratory health.
Oil Massage

The body of one who uses

oil massage regularly does
not become affected much
even if subjected to
accidental injuries, or
strenuous work. By using
oil massage daily, a
person is endowed with
pleasant touch, trimmed
body parts and becomes
strong, charming and least
affected by old age.
Charaka Samhita Vol. 1,
V: 88-89
A daily abhyanga practice
restores the balance of the
doshas and enhances well-
being and longevity.
Regular abhyanga is
especially grounding and
relaxing for vata
dosha imbalances, but all
three doshas benefit from
this practice
The morning abhyanga is
typically a self massage. It
is one of the main ways
that Ayurveda keeps us
strong and prevents us
from aging. A major part of
aging is the drying out of
tissue that results in
slower transport of
nutrients into the cell and
body and toxic wastes out
of the body. Oil massage
removes this dryness,
removes stagnated flows
and organs, and
Decreases the effects of
aging
Nourishes the body
Increases circulation,
especially to nerve
endings
Imparts muscle tone and
nourishes dhatus
(tissues
Lubricates the joints
Increases mental
alertness
Calms the nerves
Benefits sleep – better,
deeper sleep
Assists in elimination of
impurities from the body
Increases stamina
Enhances vision
Skin becomes softer and
smoother
reduces and removes
wrinkles
Pacifies Vata and Pitta
and stimulates Kapha
Exercise
45 minutes of daily
exercise helps in the
prevention of lifestyle
diseases. If you never did
any exercise or physical
work before, you should
gradually increase the
duration of exercise to 45
minutes over several
weeks.
Exercise increases work
capacity.
It produces a sensation of
lightness in the body.
It aids in improving and
having a good appetite.
It reduces excess body
fats.
Your body becomes firm
and you gain more
strength in your muscles.
It helps to prevent
constipation, diabetes,
high blood pressure,
hormonal imbalance,
obesity, osteoporosis,
respiratory diseases and
several other diseases.

Meditation
This is the most
important aspect of
Dinacharya.
Meditation is a simple yet
profound practice which
brings you into a present
state of awareness where
the body is calm and the
mind is focused.
Scientific studies have
proven that meditation
has a multitude of
benefits:
Reduces stress & anxiety,
Diminishes depression &
promotes a more positive
outlook on life
Builds connection with a
strong sense of self
Develops self-awareness
Improves memory &
focus
Increases mental
discipline 
Improves sleep patterns
 Reduces high blood
pressure
 
Meals: Always consider
your dosha when
choosing appropriate
foods. It is best to eat
according to your
imbalance (vikruti) when
out of balance, and eat
according to your natural
constitution (prakruti)
when in balance.
Evening Routine
In the evening it is
important to establish a
healthy bedtime ritual.
This will help you to fall
asleep with ease and
ensure a proper night’s
rest. It is important to go
to bed before 10:00 pm.
For at least one hour
before bedtime, avoid
stimulating activity such
as working on the
computer or watching
television, especially if
you tend to have sleep
issues. Instead, dim the
lights or light candles,
and engage in soothing,
calming activities such as
taking a warm bath,
meditating, sitting in the
moonlight or gazing at a
fire in the fireplace. 
Many suffer from chronic
diseases like depression,
obesity, hypertension and
diabetes. An unhealthy
sleep cycle can
contribute to such
diseases because our
bodies and minds
become more fragile
without proper rest.
Ayurveda believes that
sleep patterns should be
in accordance with the
sun; thus, the best time to
sleep is from 10 pm-6 am.
As the sun sets, the
pineal gland, located in
the brain, receives
information from the eyes
that it is becoming dark
and evening has arrived;
thus, it is time for the
pineal gland to produce
melatonin, a serotonin
derived hormone, which
prepares the body for
sleep. When we are still
on our phones, watching
television or have
overhead lights on as
evening rolls in, the
pineal gland is unable to
produce an appropriate
amount of melatonin;
thus, it becomes harder
to fall asleep at 10 pm.
Turn off or dim all
overhead lights in the
evening. This way, your
pineal gland can function
optimally. 

Be In Bed by 10pm
- Restoration and
regeneration of our
bodies and minds, works
most efficiently between
the hours of 10pm- 2am;
hence, you need to
actually be in bed by
10pm in order to get your
best rest. If you are up
past 10pm, the metabolic
energy that should be
used to heal and
regenerate the body
transfers over to mental
activity.

GETTING STARTED

Ayurvedic Daily routine

helps in maintaining
balance and harmony in
your body and nature by
regulating your biological
clock and advocating a
healthy lifestyle. It also
helps in proper digestion,
absorption, and
assimilation of food.

Ayurveda translates to
“the knowledge of life”
and is truly a gift for all
humankind. It teaches us
to slow down and assess,
reconnect with our body
wisdom, tuning into the
natural rhythms of the the
greater elements of
nature and cultivate
greater self-love and
understanding.
Ayurveda is a holistic,
traditional medical
system which has the
potential to heal deep
rooted diseases, but to
us, its most useful
teachings are the ones
that provide tools and
insight into preventative
care and medicine.
Wouldn’t you rather
invest in dinacharya self-
care practices to promote
optimal health and
wellbeing, rather than
allowing your health to
decline?
Disease prevention starts
with the choices we make
each and every day. so, it
is important to consider
the effect on your short
and long-term health
when making daily
decisions.
 
Just remember that you
are creating health, and
for optimal benefit, stay
focused on the practice,
bringing conscious
awareness to it. In this
way, everyday routines
become a sacred, healing
practice.  By bringing
sacredness to your daily
routines, you nourish
your body, mind, and
soul and help further you
on your spiritual path.
Wishing you much health,
happiness and success
as you begin your
Ayurvedic journey!