Dinacharya is a Sanskrit term made up of two words – ‘Dina’ meaning day and ‘Acharya’ meaning activity or regimen. So, dinacharya means daily activities to be followed to help us align ourselves to the circadian rhythm or internal body clocks.
Dinacharya helps train the body to follow nature’s rhythms. This daily regime when followed helps one to achieve an equilibrium of dosha, balanced Agni, good digestion and metabolism. It promotes leading a disciplined life with peace and longevity.
Daily rhythm as per dosha
Prataruthana / Getting up in the morning
The last three hours of night i.e. 3 am- 6 am is known as Brahma Muhurta. According to the Shastra, a person should get up from bed at Brahma Muhurta (ideally 45 minutes before sun rise) around 5 am– 6 am. It is the best time to gain knowledge and tune our body to nature’s positive and peaceful vibes which rejuvenates the mind, body and soul. This time is not recommended for any intense work, physical activity or sexual indulgence.
Cleansing the face and mouth
Splash water on your face. Fill your mouth with water and splash cool water on the eyes.
Decoction of panchvalkal with or without milk, decoction of amalaki and neem or plain water can be used to wash face and eyes.
Start the day with water
Have a glass of warm water (ushnodak) in the morning.
Evacuation
Our ancient texts suggest passing bowels and urine is ideal in the morning during the Vata kaal. Squatting is the natural pose for an easy evacuation. It’s also recommended not to indulge in any activity or even think of anything else while passing stools. Do not force the stools out.
Dantadhavana / cleaning of teeth & jihva nirlekhan /tongue scraping
Use a twig of herb with astringent , pungent , bitter taste as toothbrush. Herbs like neem, arka, khadira, arjuna and nyagrodha can be used. After teeth cleaning, tongue cleaning should be done with tongue scraper to remove the dirt from tongue. Scrape from the back of the tongue towards the front. Preferable 7-10 times. Best material for a tongue scraper is silver for Pitta dosha, copper for Kapha and gold and steel for Vata.
Mouth wash (instead of tambul sevan) and dental floss are also the new age dhavan aids.
Anjana Vidhi (Different way of taking care of eyes)
Use collyrium on the eyes daily. A simple ghee soot is also a very effective anjana which can be easily made at home and applied regularly. Anjana reduces itching, dirt and discharge, promotes clarity of vision and enhances beauty of eyes.
NASYA
Administer medicine through nose in the form of oil, ghee, powder, liquid or smoke (oil is used predominantly). It lubricates the sinuses, keeps allergies at bay, improves vision and voice quality. It also improves memory and balances Prana in the body.
- Vata – Sesame oil or ghee
- Pitta – Ghee
- Kapha – Sesame oil
Anu taila and Shadbindu can be used for all three dosha
Kavala and Gandusha / Oil pulling
Fill the mouth with oil or herbal decoction and hold for a few minutes without moving it inside the oral cavity, ideally till there is salivation or secretion of tears or mucousy/watery discharge from the mouth. You can also take lesser quantity of oil or decoction and swish it in the mouth.
These procedures are used to strengthen the gums, teeth and jaw, bring about clarity of voice, enhance taste buds and remove bacteria.
Arimedadi oil (best herbal oil), sesame oil (best generic oil) and coconut oil (2nd best oil to sesame) can be used for these procedures. Even warm water is advisable.
Dhumapaan /Herbal smoke inhalation
Inhale medicated smoke through mouth and/or nose and release it only through the mouth. Commonly used herbs for dhumpaan are sandalwood, cinnamon, cardamom, vetiver, licorice, turmeric, nigella etc.
Dhumpaan is beneficial for Kapha and Vata dosha disorders, to build immunity against any viral or bacterial infections especially affecting the respiratory system, migraine/headache, hair fall/premature greying , lock jaw, congestion, stiffness or feeling of blockage in the throat, etc.
Tambul sevan/Betel leaf chewing
Betel leaf chewing is recommended as part of Dinacharya. As per our ancient texts betel leaf has the properties like deepana (kindles digestive fire), rochana (appetizing), kaphaghna (pacifies Kapha) and mukhavaishadyakara (one that cleanses the mouth).
Abhyanga (Oil massage)
Abhyanga is a practice that Ayurveda recommends should be part of one’s routine or dinacharya. Self-abhyanga or self-massage is an expression of self-love and is an excellent way to start your day.
Read more for procedure
Benefits
- Bala – strength
- Ayu – prolongs life
- Ojas – tissue nourishment and immunity
- Jara – anti ageing
- Ksheena – reduces fatigue
- Vataha – reduces vata
- Drishtiprasadana – improves vision
- Nidra – induces good sleep
- Twak dardyam – improves skin tone and complexion
Recommended oils for Abhyanga
- Vata- sesame oil
- Pitta – coconut oil ,sunflower oil
- Kapha -mustard oil, sesame oil
People who find doing Abhyanga everyday challenging, should atleast make Shiro Abhyanga, massaging on the ear pinna and behind the ears and Pada Abhyanga a part of their Dinacharya.
Vyayama (Exercise)
Ayurveda advocates vayayama as a very important part of one’s routine as it not only affects the physical body but also positively influences the mind, emotions, senses and spirit.
In all the seasons, vyayama should be performed by persons as per their bala i.e. (half of total strength otherwise it harms.
Some Acharyas considered balardha as; when there is profuse sweat appears at axilla, forehead, on nose, on arms, and shoulder. In all the seasons, vyayama should be performed by persons as per their bala i.e. (half of total strength otherwise it harms.
Some Acharyas considered balardha as; when there is profuse sweat appears at axilla, forehead, on nose, on arms, and shoulder. In all the seasons, vyayama should be performed by persons as per their bala i.e. (half of total strength otherwise it harms.
Some Acharyas considered balardha as; when there is profuse sweat appears at axilla, forehead, on nose, on arms, and shoulder. In all the seasons, vyayama should be performed by persons as per their bala i.e. (half of total strength otherwise it harms.
Some Acharyas considered balardha as; when there is profuse sweat appears at axilla, forehead, on nose, on arms, and shoulder. In all the seasons, vyayama should be performed by persons as per their bala i.e. (half of total strength otherwise it harms.
Some Acharyas considered balardha as; when there is profuse sweat appears at axilla, forehead, on nose, on arms, and shoulder.
Appearance of sweat, increased rate of respiration, increased heart rate and feeling of lightness of the whole body are the signs of proper exercise. Ayurveda recommends exercising during Kapha kaal i.e. 6:00 am – 10:00 am. Post dinner 10 minutes’ walk is recommended as well, considering 6 pm – 10 pm is Kapha kaal.
Udwartan / Ubtan (Herbal powder massage/paste)
As part of Dinacharya in Ayurveda, one should massage the body with fine powder of various herbs of mainly astringent and pungent taste, after exercise. Triphala, ushira, green gram powder, soap nut powder, nagarmotha, tagar, gotu kola are some of the herbs used. Sandalwood, turmeric, fuller earth, rose petals, vetiver/ushira, manjistha, sariva, licorice are some of the potent herbs used to make ubtan (herbal paste). Infact one can use these ingredients and make ubtan at home.
Snana (Bathing)
Take warm water bath after about 30 minutes of exercise. It is advisable to use cold water for the head and warm water for the rest of the body below the neck.
Moisturise the skin well after a shower. The best way is to pat dry the body with a towel and apply sesame oil. Wear fresh, washed and ironed clothes which are made up of fabric that is conducive to the season and temperature, colors which are compatible to one’s dosha and occasion.
One can use natural organic scents or essential oils to bring freshness and charm. It also helps boost confidence and self-esteem.
- Vata – jasmine, ginger, geranium, vanilla, lavender
- Pitta – sandalwood, rose, mint, jasmine, vetiver, chamomile
- Kapha – rosemary, ginger, basil, amber, musk
Sleep
Charak Samhita states, in human beings, happiness and misery, nourishment and emaciation, strength and weakness, fertility and infertility, knowledge and ignorance, and life and death depend upon proper and improper sleep.
Vata – A Vata prakriti person should try to sleep before 10 pm. They should ideally wake up anywhere between 6 am – 7 am. Pitta – Pitta prakriti people can sleep between 9 pm – 10 pm and wake up between 5:30 am – 6:30 am. Kapha –Kapha prakriti individuals should ideally sleep after 10 pm which is past the Kapha kaal and wake up between 4:30 – 6 am.