Dinacharya- The Yoga & Ayurveda Daily Routine

Dinacharya (दिनचर्या) refers to ayurvedic daily routine recommendations that educate how to live a healthier, happier and longer life and avoid all diseases. It is designed to maintain and connect us to our circadian rhythms or internal body clocks. Yoga and Ayurveda always go hand in hand, so yoga practitioners also follow dinacharya (daily routines) and ritucharya (seasonal routines). Disconnection from circadian rhythms is called "chrono disruption". It is linked to a host of health concerns, including poor cognitive function, mood and sleep disorders, daytime sleepiness, reduced school performance, substance abuse, heart disease, diabetes, obesity, and some cancers.

Dinacharya helps in proper digestion, absorption, and assimilation of food. The discipline that you adopt in daily routine also improves self-esteem, brings happiness and promotes longevity.

Below are the main pointers of a healthy daily routine:

1.WAKE UP IN BRAHMA MUHURTA

According to Ayurveda, you should wake up around 1.5 hours before sunrise. It is called Brahma Muhurta in Ayurveda and yoga science. This is the perfect time for waking up for a healthy person. However, the time of sunrise may vary according to season and country.

2.EXPRESSING GRATITUDE

Immediately after waking up. You can meditate for 1 – 2 minutes and feel the surroundings and nature. You can also do prayer. You should feel happiness, peacefulness and kindness for the new day.

3.DRINKING WATER

Before brushing your teeth, drink 2-3 cups of warm water to purify the digestive tract.

4.EVACUATION

After evacuating bowel and urinary bladder, wash your hands and face with cold water. It can be your tap water or water kept in an earthen pot. You should also wash your hands before and after eating food, after cleaning nasal discharge and dried rheum from eyes and after touching hair or another person and after returning home.

5.CLEANING THE TEETH + GUM MASSAGE + CLEANING TONGUE

According to Ayurveda, you should clean your teeth 3 times a day: -In the morning after evacuating bowel and urinary bladder. -After morning meal. -After evening meal.

Benefits of Tongue Cleaning: • Tongue cleaning removes dirt from the tongue. • It removes bad taste and smell of the tongue, mouth and teeth. • It produces better taste in the mouth. • It is also helpful in the prevention and treatment of diseases related to tongue, mouth and teeth. • After using a tongue cleaner, you will experience the feeling of softness and cleanliness in the mouth.

6.NASAL CLEANSING (Jala Neti) + GANDUSHA

Nasal cleansing is important part of your morning routine. A handy yogic technique useful for irrigation of nasal passage and sinusoidal cavities to make it free of dirt, debris, potential disease agents (bacteria & viruses) and excess mucus. The ordinary nasal infections such as the polyp, adenoid growth, deformities of the septum and the most common of all troubles – the recurring nasal catarrh – are also all mostly preventable and could be easily avoided by a little timely care of this organ.

How to do Jal Neti?

Put a quarter teaspoon of salt into one glass of warm water. Stir until dissolved.

1. Cup palm. Pour this salted warm water in it and suck through one nostril while blocking other nostril with index finger.

2. Allow water to escape through nostrils or mouth. Repeat twice.

3. Use each palm alternatively for each nostril.

4. Blow nose of all water, discharging water through one nostril at a time.

5. It is recommended to do few rounds of Kapalbhati after Jal Neti.

Gandusha is an ayurvedic mouth wash/churning. It has 3 types: 1. Oil Gandusha (Oil Pulling). 2. Decoction Gandusha. 3. Warm Water Gandusha.

7.KAPAL RANDHRA DHOUTI + KARNA RANDHRA DHOUTI

Facial and ears massage works directly on the sinuses and head cavities for improved drainage and circulation. It is best to do the cavities massage prior Jal Neti.

8. YOGA + PRANAYAMA + MEDITATION

9. SHOWER

In ayurveda, the bath is termed Snana. It improves appetite, vigor, lifespan and strength. It alleviates itching and removes dirt and sweat.

10. BREAKFAST, LUNCH, VERY LIGHT DINNER

After completing the above steps, you can have your sattvic breakfast. Have in mind that breakfast should be ingested within 2 hours after sunrise. For any meal - fill 1/2 stomach with solid foods, 1/4 with liquid food, and keep 1/4 empty. Eat only fresh or freshly cooked, local, sattvic foods. Latest meal should be taken max. by 7:30PM. Light stroll is recommended after meals. Do not lie down immediately after meal.

11. BEFORE SLEEP- PRAYER + REFLEXTION OF THE DAY+ WRITE 10 POSITIVE GRATITUDE POINTS

Turn off all device at least 1 hour prior sleep. You can read a book, do gentle feet or head massage to prepare your body and mind for relaxation. Keep a diary near your bed and aim to write there few positive events or gratitude points for each day. You can also note any dream insights and schedule the next day. A good technique for the end of the each day, improving the memory and relaxation, is reminding yourself of your day- from morning to evening without judgement, called reflection.

Share this daily program with friends and family to make them aware of the yogic lifestyle's benefits and routines.