Dinacharya

 

Dinacharya means “daily routine” in Sanskrit. In nature, we see animals and plants instinctively following a schedule. A bird wakes up with the sun and starts to sing, then cleans herself, then looks for food. A flower opens up with the sun and closes in the evening. Just like plants and animals, we are meant to live in rhythm with the cycles of nature. Morning, mealtime, and evening routines are especially helpful in establishing healthy rhythms to our day for optimal energy, digestion, and sleep. Following consistent daily rhythms is grounding and allows us to get more in touch with our body’s needs and imbalances. The following are some of the recommendations offered by Ayurveda that I’d like to share with you.

 

Morning Routine

  • Wake each morning around the same time, ideally around 6 am or when the sun rises. Give yourself plenty of time for these healthy morning cleansing and consciousness-raising routines. Okay, there is a LOT of stuff here. Start by adding just 1 or 2 of the following practices that are new to you.

  • Head to the bathroom first thing to use the toilet.

  • Next, scrape your tongue. Ama is a Sanskrit word that means toxins, and overnight ama accumulates on your tongue; that is the yucky white film you see there that gives you morning breath. Use a tongue scraper, scraping from back to the front, at least 3-5 times. Then, brush your teeth and rinse your face.

  • Drink a large glass of warm water. I like to pour hot water over fresh ginger and a squeeze of lemon in a quart-size mason jar, and after it steeps for a few minutes add cool water till it’s drinkable. This stimulates the digestive system, promotes gentle detoxification, hydrates, and alkalizes your body first thing. Do this before consuming any other drink or food to promote a morning bowel movement and rehydrate after sleep.

  • At least a few days each week, practice Abhyanga, self-oil massage. This is one of the most grounding and nourishing practices that I LOOOOVE. Who doesn’t love getting a massage? This is one you can get every day, for free! Abyanga stimulates the lymphatic system and circulatory systems, promoting a strong immune system and lustrous skin. Start at the extremities and work your way toward your heart, using circular strokes on joints and long strokes on limbs. Rub clockwise circles over your belly, and pay special attention to the lymph node centers at your groin, armpits, and under your ears. Visit Banyan Botanicals to find the best oils for your dosha. My go-to is the Vata Massage Oil. It’s infused with soothing herbs like ashwagandha, bala, and passionflower, so it’s super grounding and relaxing.

  • NOW you are ready for your yoga and meditation practice!

Mealtime Routine

What we put into our body effects us on so many levels! As the old saying goes, you are what you eat. Ayurveda also says you are HOW you eat. Some recommendations for eating more mindfully include:

  • Eat regular meals at about the same time each day.

  • Eat your biggest meal at lunch, (pitta time) when the digestive fire is strongest.

  • Keep your table clean and clear and appealing, with a pleasing centerpiece and calming lighting

  • Focus on your food while eating and resist the urge to read or use screens or multitask.

  • Chew each bite slowly.

  • Drink only room temperature or warm water, and just a little. Sip it, don’t gulp. Too much water puts out the digestive fire.

  • Avoid eating fresh fruits with a meal, especially a meal with a lot of protein, as the combination can lead to fermentation in your gut.

  • Minimize snacking in between meals to keep the digestion strong. Fresh fruits are best eaten as snacks independently from other foods.

  • Digestive, herbal teas are wonderful to keep you hydrated and facilitate better digestion. These are best taken a short while before meals, or at least an hour after meals. Cumin, coriander and fennel, aka CCF, are a super trio of herbs that support optimal digestion.

Bedtime routine

As a person who has suffered from insomnia since becoming a mom, I can tell you that your bedtime routine can make or break your night. If you tend to have trouble falling or staying asleep, or experience disturbing dreams, try a consistent evening ritual. Here are some things to try based on my experience and the teachings of Ayurveda:

  • Turn down lights and turn off all screens by 8pm.

  • Consider an evening sleepy time drink, either an herbal tea, or hot milk with ayurvedic digestive spices like ginger, turmeric, and cardamom, at least one hour before bed.

  • Get ready for bed (pajamas, teeth brushed, face washed and oiled, and any other evening hygiene practices that are important to you).

  • Get on your yoga mat in a dimly lit room for a gentle evening practice, then practice at least 15 minutes of seated meditation or yoga nidra.

  • Just before bed, rub oil onto the soles of your feet. Sesame oil is what I suggest, enhanced with calming essential oils and herbs. I love this Sleep Easy Oil from Banyan Botanicals!

 

Optional

Depending on your dosha, these might feel right for you, either in the morning or evening.

  • Especially if you tend to have a dry nose, use Nasya oil morning and evening in each nostril. Just a few drops sniffed into each nostril will do it! Nasya oil soothes and lubricates the sinus passages and is especially helpful in a dry climate.

  • Use a neti pot, (nasal rinse), to cleanse the nasal passages, especially if you work in a dusty environment or have a lot of kapha congestion.

  • Practice oil pulling, 5-15 minutes, to strengthen and cleanse your teeth, gums, and voice. Spit it in the garbage, not down the sink.