Here is a concise overview of the key activities in an Ayurvedic morning routine:
Wake Up Early
– Aim to wake up before sunrise, ideally between 4:30-6am depending on your dosha (Vata, Pitta, Kapha).
– Take a few deep breaths and express gratitude before getting out of bed.
Cleanse and Eliminate
– Drink a glass of warm water with lemon to stimulate digestion and elimination.
– Evacuate bowels, ideally at the same time each morning.
– Scrape tongue to remove toxins and stimulate digestion.
– Brush teeth and rinse mouth.
Self-Oil Massage (Abhyanga)
– Massage warm oil (sesame, coconut, almond) onto body in circular motions.
– Allows oil to absorb for 5-10 minutes before showering.
Dry Brushing or Scrubbing
– Stimulates circulation and removes dead skin cells
– Can be done before or after oil massage
Nasal Oil (Nasya)
– Apply 1-2 drops of warm oil (sesame, nasya oil) in each nostril
– Helps lubricate nasal passages and sinuses
Meditation and Yoga
– Sit quietly and focus on breath for 5-20 minutes
– Practice yoga asanas or sun salutations to energize body
Breakfast
– Eat a nourishing, warm breakfast suited to your dosha
– Avoid cold, heavy foods that can dampen digestion
The key is to experiment and find a routine that balances your mind and body. Consistency is most important for establishing a healthy dinacharya.
