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Dinacharya – How to use your Healthy Kit for the Ayurvedic Morning routine.
Read below for the full version or click here for the quicklist.
Daily routine is known as DINACHARYA in Ayurveda. It is the collective information of all the practices for promoting health and preventing disease that the ancient Sages followed. DINA = Day, Sun, Flow and CHARYA = Practice, perform, Conduct. Therefore, Dinacharya is achieving perfect health by observing every day health and hygiene practices.
15 Steps to the Morning Routine!
1. Wake up
2. Nature calls
3. Washing the face
4. Teeth and Gum care
5. Tongue scraping
6. Chewing Sesame seeds
7. Mouth gargle
8. Mouth rinse
9. Drinking water
10. Ear care
11. Nasal care
12. Abhyanga (oil massage)
13. Shower
14. Meditation
15. Breakfast
The night before: Take 2 teaspons of Triphala powder in 8 oz hot water. Drink before bedtime. The best time to go to sleep is before 10pm, as the body renews itself between the hours of 10pm and 2am.
1. Wake up
Any time after 3 am is waking time.
Based on body types
- KAPHA 3:00 – 4:30 am
- PITTA 4:00 – 5:30 am
- VATA 5:00 – 6:30 am
Exceptions…
People that need little more sleep are: Children, Pregnant women , Elderly persons, and the sick.
Benefits…
- Increases life span
- Prevents disease
- Waking up 2 hours before sunrise is optimal. If not, try waking up at least 30 minutes before. Upon waking, do not get out of bed right away. Try to be aware of your body and feel connected.
It may help to look around at certain positive things:
- One’s own palms
- Person one respects
- Nature
- Deity
- Parents
- Animals
2. Nature calls
- Going to the bathroom upon waking will help clear your digestive system.
Elimination of waste is done:
Only after a proper urge
After giving thought to previous day diet
Giving enough time for evacuation
Proper posture – Practice “MALAASANA” (ask your Yoga instructor)
3. Washing the face
- Wash your face. Healthy Face Wash is an ayurvedic face cleanser that removes dirt and oil, and cleanses the face for fresh, healthy skin. To use, mix 1/4 teaspoon with 4 tablespoons of whole milk, preferably organic goat milk. The result should be liquid. Massage over the face and rinse with lukewarm water. Be careful to put enough milk in your mixture and rinse well, as the powder is partly composed of Turmeric and it may turn your face slightly yellow for the day and it may stain your clothing and bed sheets. Even though turmeric is exxellent for the skin, you must use it sparingly.
Benefits…
Gives lustrous skin - prevents skin eruptions – puts off early wrinkling - Heals dry skin
4. Teeth and Gum Care
Gently massaging the gums and the teeth is recommended two times a day, morning and night.
- Herbs with Bitter, Astringent and Pungent taste are optimal.
- Massage gums with Healthy gums (Gum tone is specifically designed to clean the gums and draw out toxins). To use, wet your toothbrush and dip it in the gum tone powder. Apply to your gums and repeat until all gums are covered. Massage the gum tone onto your gums and let sit for 5 or 10 minutes. Rinse your mouth with lukewarm water and spit out all the gum tone.
Benefits…
Improves oral hygiene - Prevents bad odor and halitosis - Increases circulation to gums - Controls bleeding gums – Maintains strong healthy teeth.
(Please consult your physician if you have any pre-existing dental or gum conditions)
5. Tongue scraping
- The tongue represents the whole digestive system and its health. Use a stainless steel or silver tongue scraper to remove excess toxins from the tongue. Toxins and metabolic waste can accumulate there during the night. Scrape your tongue from base to tip.
Benefits …
Prevents diseases of oral cavity - Improves sensation of taste - Removes food debris - Prevents bad odor of the mouth.
6. Chewing Sesame seeds
This is recommended for the general health of teeth and gums. Chew 2 to 4 teaspoons of black sesame seeds (the black ones are raw, as opposed to the light ones) and spread the paste to all parts of the mouth. The paste is then spit out and the mouth is rinsed.
Benefits…
Improves the enamel of the teeth
7. Mouth gargle
Take 2 teaspoons of sesame oil and swish around the mouth for 1 to 2 minutes. This is also known as oil pulling. A thick liquid is formed. Spit it out entirely, as it is toxic from all the unwanted secretions of the oral cavity.
Benefits…
Strengthens Jaw muscles - Vibrant voice - Wrinkles on cheeks - Good sense of taste - Prevents cracking of the lips
8. Mouth rinse
Add 1 teaspoon of Triphala powder to ¼ cup warm or hot water and hold the liquid in your mouth for 45 seconds to 90 seconds.
Benefits…
Cleanses the oral cavity and heals the lining of the mouth
9. Drinking water
Water is the best choice among the healing substances according to ayurveda. Drink a glass of warm or room temperature water on an empty stomach (12 to 14 oz)
Benefits…
Prevents and corrects malabsorbtion, constipation, piles,a distention, urinary diseases, eye and skin diseases.
10. Ear care
Dip a q-tip in lukewarm Sesame or Mahanarayana oil and smear it gently in the ear (Please consult your physician if you have any pre-existing ear conditions).
Benefits…
Prevents tinnitus (ringing in the ears) and other old age diseases - Improves audibility - Softens ear wax and smoothens dry ear- Helps lubricate tempero-mandibular joint and prevents lock jaw.
11. Nasal care
Cleaning your nose with Anu Thailam (oil) should be performed for 7 days, 3 times a year. The rest of the time, you may use neti (warm water mixed with rock salt). Never use both methods on the same day.
To use Anu thailam, lie down with the head tilted back as much as possible wihtout straining your neck (you may prop a pillow under your head). Put two drops of oil in each nostril and stay lying down for a few minutes. The oil will decongest your nasal passages and cause the excess mucus to move down toward your throat. Go to the sink and spit out any secretions, as they are toxic. Keep spitting until all the mucus has been eliminated. Rinse your mouth with warm water.
Benefits…
Improved sense of smell - Clears sinuses - Vibrant voice - Strengthens muscles and joints of face and neck also improves circulation - Helps relieve stiff neck - Prevents diseases like Facial palsy, Baldness, early gray hair and headaches.
12. Abhyanga (oil massage)
Generally sesame oil is used, but benefits are more pronounced if any herbalized oil is used, such as Dhanwantharam thailam. Oil should always be warm before application.
Technique of self massage
Apply the oil all over the body from head to toes. Add a few drops of oil to the top of your head, massage ears, nose, eyes, temples and work your way down the body to the hands and feet. Use just enough oil for your hands to move freely on your skin. Use long strokes on limbs and circular strokes on the joints. Keep massaging until each part of your body has warmed up. For best results stay in a warm place and leave the oil on your body for 20 minutes.
Short version
If you are pressed for time, you may just focus on the head, face, ears, and feet. It will improve the efficiency of your sense organs.
Benefits….
Promotes health and prevents premature aging - Addresses to fatigue - Prevents joint diseases and circulation - Improves vision - Provides compact body - Induces normal sleep - Increases complexion and luster of the skin
While the oil is puryfying and moisturizing your body, you may do your morning excercises and stretching. This will also help the oil to penetrate more deeply.
13. Shower
Step into the shower and apply Bathing Powder before running the water. Healthy Bath is an Ayurvedic bathing powder used to cleanse the body after the oil body massage. To use, slightly spinkle the powder on your body and gently scrub in a circular motion. Rinse off with warm water.
14. Meditation
After your shower, once your have dried off and gotten dressed, this is the best time to meditate.
15. Breakfast
Eat breakfast according to your dosha. A list of appropriate foods can be found here. Only those with a Kapha dosha may choose to skip breakfast.
Don’t feel discouraged by this list of morning practices. You may add them to your morning routine at your own pace. Making even one little change is highly beneficial for the body and mind in ayurveda.
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