Living the Ayurveda Lifestyle

DINACHARYA
HANDBOOK
Healthy Habits. Healthy Routine. Healthy
Lifestyle. Healthy YOU!
Prepared by: Mylene Rietkerk
DINACHARYA
HANDBOOK
1.How to follow a Dinacharya
1.Wake up before Sunrise
2.Drink a glass of water
3.Proper elimination of toxins & waste
4.Oral Care
5.Nasal and Ear Oiling
6.Self Abhyanga Oil massage
7.Exercise
8.Shower
9.Sadhana - Clear the Mind
10.Eat at the right time.
11.Work hard, play hard
12.Relax after sunset MORNING
13.Doze off to sleep before 10:00 PM
DINACHARYA
1.Wake up before sunrise
"Foolish the doctor who
despises the knowledge The first habit of Dinacharya –
acquired by the Ancients." Ayurveda’s perfect daily routine for
- Hippocrates optimal health is to rise and shine
before sunrise.
Mornings are the most magical
time of the day to connect with
our Self.
When we live according to the The sunrise releases immense
Ayurveda lifestyle, we come to energy, and there is a whole lot
know and experience the support of pure positive energy in the
of Nature that is always available air around that time.
to us. When we wake up before dawn,
we catch the most sattvic
energy of Nature.
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HANDBOOK
2.Drink a glass of water on an empty
stomach
There are many health benefits of
drinking water on an empty stomach,
and Ayurveda couldn’t agree more.
3.Proper elimination of toxins and
waste
Cleansing the body and mind first
thing in the morning is vital in keeping
the prana (subtle life force energy)
high throughout the day. 5.NASAL &
4.Oral hygiene EAR OILING
According to Ayurveda, an oral hygiene Regular practice of nasal and ear
self-care routine is essential for oiling regulates all the organs and
optimal health. tissues in the neck and above.
Such self-care routine includes: It prevents and cures headaches,
Ayurvedic Toothbrushing sinus, throat infections, allergies,
Ayurvedic Tongue scraping and the common cold.
Ayurvedic Gargling in one of the
following two ways: It nourishes the scalp, stimulates
Oil pooling: holding a large amount hair growth, and prevents
of fluid in the oral cavity premature grey hair.
Oil pulling: swishing a small
amount of liquid in the oral cavity In addition, it enhances the sense
organs, and last but not least, it
prevents premature wrinkles.
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HANDBOOK
6. Self Abhyanga Oil Massage
Using both hands, massage the body
with natural oils such as sesame or
coconut oil.
Begin at the top of the head and
slowly and firmly massage your face,
neck and shoulders, arms and hands,
chest and stomach, legs, feet, and
soul.
7.Exercise- Vyayama
Contrary to what most of us do, 9.SADHANA
sweating it all out, Ayurveda favors After taking a shower, it is time for
moderate exercise. some silent contemplation.
Ayurveda considers sweating on the Ayurveda recommends starting
forehead, the tip of the nose, or with asanas, followed by
underneath the armpits a sign to stop pranayama, Sudarshan Kriya, and
exercising. meditation.
8.Shower 10.Breakfast time
A shower not only cleanses us, but it NEVER skip breakfast for kooky
also improves the digestive system, reasons such as losing weight, not
refreshes and energizes the body, and wanting to eat for no reason, or
calms down the mind. simply no time to eat!
The water used to wash the body Always make time to eat breakfast.
should be of a comfortable
temperature.
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HANDBOOK

11.Work hard, play hard

Whenever possible, to take some
small breaks throughout the day.
Ayurvedic tips to unwind during the
day:
Just sit with your eyes closed for
4-5 minutes and become aware of
your breath. Scan your body for
any stiffness, and allow the pain 12.RELAX
to release and relax with the
breath. AFTER SUNSET
Now and then, go for a short walk,
especially if you are sitting for After sunset, Nature slows down,
long hours, and then get back to and we should slow down too.
work.
Encourage a positive vibe at your Ayurveda recommends having an
workplace by initiating a group early dinner to go to bed early,
relaxation session such as a which is essential for waking up
guided meditation, pranayama, early, fresh, rested, and full of
listen to some knowledge or music energy the next day.
during break times.
13.Doze off to sleep before 10:00
"The secret of your future is PM
hidden in your daily routine." Sleeping before 10:00 PM means
- Buddha you are more likely to wake up early,
freshly rested, and full of energy to
conquer the next day.