A COMPLETE GUIDE TO
AYURVEDIC
MORNING ROUTINE
DR. REKHA RADHAMONY
Table of Contents
2
Introduction
3
The Routine
4
#1 Waking up early in the morning
6
#2 Brushing and tongue scraping
8
#3 Oil pulling
11
#4 Drinking warm water
14
#5 Abhyanga
16
#6 Moving joints
21
#7 Having a warm shower
23
#8 Having breakfast
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Introduction
Dinacharya refers to daily routine that is designed to
follow and align with the natural cycle of the day.
According to Ayurveda, Dinacharya is considered an
ideal daily schedule that holds significant importance,
particularly in the early hours of the day, as it sets the
tone for the entire day.
Ayurveda believes that following a routine is a form of
discipline for the body and mind, leading to
strengthened immunity and the elimination of bodily
wastes. By adopting simple and healthy routines, one
can cleanse both the body and mind, balance the
Doshas, boost immunity and begin the day with a
refreshing and rejuvenating outlook.
Dinacharya emphasizes self-care through a variety of
practices that are believed to align the body and mind
with the natural rhythms of the day. All these practices
focus on establishing a harmonious daily routine to
promote optimal health and well-being.
All ancient Ayurvedic texts, including Caraka Samhita
and Ashtanga Hridayam, discuss the importance and
practices of Dinacharya in detail.
In this ebook, we will focus on the morning routine
practices that are part of Dinacharya.
3
THE ROUTINE
Ayurveda gives utmost importance to digestion. The
system of medicine primarily believes in the power of
digestion to heal diseases, look good, feel good and be
your highest self. Every routine that Ayurveda
describes primarily focuses on improving your
digestion.
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#1
Waking up early in the
morning
The ideal time to wake up is before sunrise, which is also
known as Brahma Muhurta. It is the natural Vata Kala when the Vata in your body helps push your bowel
movements down.
If you cannot wake up very early, try to wake up at least
just before sunrise or with sunrise so that you can start
your day the Ayurvedic way.
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#2
Brushing
and
tongue scraping
Ayurveda focuses on the process of digestion and its role
in improving health and preventing diseases. Brushing
your teeth and tongue scraping play a vital role in this
regard since digestion begins in the mouth.
When you consume food, it mixes with the saliva, which
contains an enzyme called salivary amylase. This step
kick-starts the process of digestion. Therefore,
incorporating brushing and tongue scraping into your
routine is important.
Brushing
Ayurveda recommends using a toothpaste or a herbal
tooth powder that is Ayurvedically compliant, which
means it should have the following tastes: Katu (spicy),
Tikta (bitter), Kashaya (astringent).
Ayurveda does not recommend using toothpaste that has
a sweet taste.
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Tongue scraping
After brushing your teeth, the next step is tongue
scraping.
Simply open your mouth, extend your tongue and gently
scrape it using a copper tongue scraper. If you do not
have a copper tongue scraper, a steel one can be used as
an alternative. However, it is crucial to avoid using a
plastic tongue scraper.
To complete the routine, rinse your mouth with water
after tongue scraping, ensuring any remaining debris is
washed away.
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#3
Oil pulling
Oil pulling involves retaining oil in your mouth. It is a
Dinacharya to maintain the health of your gums, teeth,
mouth and throat.
According to Ayurveda, the most suitable oil for oil pulling
is organic black sesame oil, as it caters to all body types
(Prakriti). While hot water or occasionally milk can also be
used for this technique, organic black sesame oil is
considered the most effective option for everyone.
How to do oil pulling?
You can follow the following steps to do oil pulling:
Give a light massage to head, neck and shoulder
Steam face, neck and shoulder
Keep the face a little lifted up
Gargle/hold the recommended liquid in the mouth –
You can either hold the oil entirely in your mouth and
not move it around or you can take about 2 spoons of
oil and swish it around.
Spit it out
Lightly massage and foment again
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How long should one do oil pulling?
Ayurvedic texts mention that oil pulling should be
practiced until one experiences oozing from the nose or
eyes or when the mouth becomes filled with saliva, which
typically takes about 10 to 15 minutes. Following this, you
can spit out the oil.
However, if time is limited, you can hold the oil in your
mouth for a shorter duration and then spit it out without
waiting for the occurrence of oozing.
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#4
Drinking warm water
After oil pulling, you can either drink a glass of plain
warm water or water infused with herbs.
15
#5
Abhyanga
Abhyanga or oil massage holds immense significance in
the Ayurvedic morning routine. It serves as an anti-aging
technique that promotes longevity, prevents health
issues and helps fight diseases.
Doing Abhyanga is crucial for maintaining good health,
regardless of age—whether it be a young child or an
elderly individual.
During exceptionally busy days, you can do a brief 2-to3-minute Abhyanga. On days when ample time is
available, it is recommended to do Abhyanga for at least
5 to 10 minutes.
Ayurveda talks about Abhyanga as "Abhyangam
acharet nityam," indicating that it should be practiced
every single day to enhance complexion, promote skin
health, improve flexibility and joint mobility and slow
down the aging process.
The ideal oil to do Abhyanga is organic black sesame
oil, specifically the darkest or dark organic sesame oil
available.
17
How to do Abhyanga?
Ayurveda specifies certain areas that require particular
attention during Abhyanga. These mandatory areas
include the top of the head, palms, feet, navel, ears and
face, which are primary regions to do the massage.
It is also beneficial to massage other parts of the body,
especially the joints, as they tend to accumulate Vata the air element.
Vata increases with the movement of the body. So, Vata
involvement is more in the joints, making it necessary to
massage the joints with oil.
Begin by taking oil in your palms and gently applying
it to the top of your head - at the bregma. Once the
oil is applied, use your fingers to massage the scalp.
Optionally, you may also choose to massage the oil
along the length of your hair.
Secondly, massage your face.
Following that, massage your hands, feet, and then
continue with the rest of your body.
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Massage your joints in rounded movements, while for
other body parts, longer longitudinal movements are
recommended.
During the massage, particularly when working on the
legs, it is beneficial to massage in upward directions,
towards the heart.
Massage your hands with folded movements, as t helps
in massaging the long bones effectively using your
hands.
When should one do Abhyanga?
Abhyanga can be done either in the morning or in the
evening, depending on your convenience. However, the
ideal time for Abhyanga is in the morning.
After completing Abhyanga, exposing yourself to a
moderate amount of sunshine can help increase your
vitamin D levels. Known as the sunshine vitamin,
Vitamin D is not easily obtained through food alone.
Direct exposure to sunlight is necessary to naturally
boost your vitamin D levels.
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Who should do Abhyanga?
Abhyanga is recommended for everyone. Whether you
are of Vata Prakriti (lean and thin body type), Pitta
Prakriti (medium body type with heat-related issues) or
Kapha Prakriti (body type with some degree of obesity
or overweight), you can do Abhyanga.
However, for individuals with Kapha Prakriti who are
extremely obese with a BMI of approximately 32 or 35, it
is advisable to avoid using oil for massages as it can
increase Kapha in the body. .
On the other hand, if someone is moderately overweight
with a BMI around 30, they can apply the oil on their
skin without massaging
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#6
Moving joints
Now that you have completed Abhyanga, it is time to
get your joints moving. Just like how machines work
smoother with a little oil, applying oil on your body and
joints can make them more flexible.
Remember, your youthfulness depends a lot on the
flexibility your bones, muscles and joints . So, moving
your joints right after Abhyanga works great.
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#7
Having
a warm shower
Now it is time to take a warm shower.
A warm shower is great for your body, but when it
comes to your hair, it is better to use water at normal
room temperature.
Head is an area which you need to keep cold and not
warm. Using hot or warm water to wash your scalp and
hair can contribute to hair loss and increased hair fall.
You can use an Ayurvedic herbal bath powder instead
of soap to keep you skin clean and away from infections.
The herbal powder can either be store-bought or homemade.
If your skin is excessively dry, use a small amount of oil to
moisturize it after showering. When the oil mixes with
the moisture on the skin, it turns into an emulsion that
aids in retaining the skin's moisture for a slightly longer
period.
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#8
Having breakfast
Complete your morning routine with a warm,
nourishing, freshly cooked breakfast.
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Oil, Doctor Rekha Ayurveda Herbal Bath
Powder and Doctor Rekha Ayurveda
Herbal Tooth Powder from us, please send
a WhatsApp message to +91 8848680397.
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